5 Ways to Stay Mindful When You're Always on the Go

As time inches closer, I know I’ll have to be practicing mindfulness at the hospital and may not be practicing it much at home. But the amazing thing about mindfulness is that there are some mindfulness techniques that can be done anywhere! Being in the present no matter where you are is a gift. The ways below are some of the easiest ways to practice mindfulness on the go! If you have any other ideas drop them below!

Some of these exercises may be the same as my Mindful Bear techniques, just think of these as being a mindful migrating bear, who's always on the go!

Tip #1: Use Guided Meditation
 With guided mediation you have a narrator leading you through your mediation, they'll help you visualize things better and focus your attention. There are a few websites and apps I found that may be useful to practice guided meditation on the go!

• UCLA Mindful Awareness Research Center 

• Insight Timer (also on iOS and Android)

• Dharma Seed

• Mindful

Apps:

• Headspace (iOS, Android)

• Calm (iOS, Android)

• Smiling Mind (iOS, Android)
  

  
  
  
  
  

Tip #2: Incorporate Mindfulness into Your Daily Activities
It's time to be a mindful bear again! Use mindfulness, when doing whatever activity you're doing. Take time to stop and notice what you're doing, if you're walking focus on your feet touching the ground and the movement of your feet, if you're eating focus on the foods that you're eating, in all reality you can apply mindfulness to whatever your doing. Focus on your actions, and your feelings, and live in the present. 

Tip #3: Take Time to Breathe
Focusing on your breathing can lower your heart rate, and improve focus and concentration. All you have to do is breathe and focus on your breathing at the moment, if you're having trouble with learning how to breathe mindfully, diaphragmatic breathing, box breathing, 4-7-8 breathing, or alternate nose breathing are some suggestions, I provided an example for each of the techniques, all you have to do is click on the technique's name

Tip 4: Using Mindful Reminders
Sometimes, practicing mindfulness when we’re on the go has nothing to do with the techniques, it has to do with remembering to practice mindfulness. Times setting a reminder on your phone or on Post-it notes by your technology, to remind yourself to breathe, and practice mindfulness helps. I actually have a mindfulness app on my Apple Watch. You don’t even have to focus on breathing techniques if you’re willing to focus on your feelings in the present moment.

Tip 5: Practicing gratitude
Since gratitude and mindfulness go hand in hand, practicing gratitude is a great way to practice mindfulness. All you need to do when practicing gratitude is to stop and pay attention to appreciate the good things in life. You don’t need a journal or to keep a memo for all the things you’re grateful for, if you don’t want to. The option to include your gratitude in your meditation or breathing is there.

Conclusion

Just because you're on the go doesn't mean that mindfulness needs to stop. You can find ways to incorporate it into your routine no matter what's going on. If one tip doesn't work, go on to the next one, or create your own game plan. Practicing mindfulness can help everyone

The Importance of Mindful Self-Care During Pregnancy

Self-love, mindfulness, and self-care are the trifecta of becoming the best parent you can be. All three are important since I haven’t talked about self-care yet. It’s time to do so. I did my homework, to,o and searched the interwebs so you don’t have to! Unless you really want to. Then more power to you mama! I too needed to remind myself about taking care of myself while my baby's brewing. Self-care by eating well, sleeping better, and reducing stress are very important now!

Why Mindful Self-Care is Important

When you show self-care, you're more intuned to what's going on inside of you. It helps you become less stressed and worried during pregnancy. Eating well, dieting, reducing stress, exercising, and sleeping well are part of self-care, and without these important pieces of the puzzle, your own health can be affected.  Yes, being able to take care of yourself also means that you'll be able to care for your little one once they get here. 

7 Ways to Practice Self-Care During Pregnancy

Listen to your body: Here's where your mindfulness practices can come into play, it's time to do some good old body scanning. Take time to take note of how you are feeling and respond to your needs.

Creating a routine: If you're like me maybe setting a schedule or a routine can help. When creating your routine, remember that eating well, exercising, and even relaxation techniques all should be included. If you need help or suggestions creating your routine, don't be afraid to ask a doctor or a loved one, 

Find a relaxation technique that works for you: Not everyone is going to like yoga, or reading a book to relax. Don't worry if you can't figure out what works the first time, or try something different if the technique isn't working anymore. 

Have support and connections: It's okay to talk about your feelings and it's okay to be social, during pregnancy! If you need some connections a class, a prenatal support group (online or offline), and family and friends can all be options. I don't know your situation, but hopefully one of these is available. 

Eat well: Try to eat a well-balanced diet and drink plenty of water, even if drinking water is tough. For a little idea of what a balanced meal looks like during pregnancy, I found a photo of the "My Pregnancy Plate" from Oregon's Health and Science University (OSHU). I even try to remember using it when I'm hungry. 

OSHU

Find an exercise that works for you: Find an exercise you enjoy. Walking, swimming, and yoga are some ideas. As long as you listen to your body especially when it comes to discomfort or pain, and your prenatal care provider is okay with it, do whatever you want to help you engage in physical activity. 

Get your rest: It isn't easy being pregnant and trying to sleep. The first trimester you're tired, but you're too nauseated to sleep, and as time goes on, it's not comfortable, but put your best effort into trying to sleep. Sleeping in a nice cool quiet room, and using pillows for support can help you sleep. Remember it's okay to take a nap during the day if you're able to. 

If you're not taking care of yourself who will? Self-care doesn't have to be difficult, and it may take a while to get used to. That's okay, self-care makes you feel good! If you want more ideas on what to do for self-care, Munchkin and Mama Glow have many of ideas! 

From Bump to Baby: How to Bond with Your Little One Before Birth

Bonding with your baby can start even before they’re born! It doesn’t matter how far along you are and you don’t need any fancy equipment, to bond with your baby. When your bonding with your baby, you reduce stress, promote fetal development, strengthen your bond with your baby, and even boost your confidence as a parent!

Are you talking to your belly, touching your belly to let your baby know you’re around or are you thinking about the future between you and your unborn? If you answered yes to any or all of these questions, surprise! You’re already bonding! But it doesn’t have to stop there, there are other ways you can bond with your baby it’s amazing, isn’t it?

Why You Should Be Bonding

Before I talk about things you can do to bond during your pregnancy I need to get some of the important stuff out of the way. You know the reasons why one should bond. Because the reasons why one should be bonding is very important.

Cortisol and oxytocin are the feel-good, love hormones that reduce stress. Reducing stress is good for both mother and baby. You know how to release those hormones right? Your baby can sense your emotions and knows when you’re happy or sad, and chances are if you’re happier, they’ll feel more secure. And feeling secure in the womb will also make the baby feel secure outside o the womb.

You know that cliché phrase about falling in love with your unborn before you met them? Bonding also gives the phrase a whole new meaning. You know you’re already attached by means of a cord, but you’re also attached by the interactions you’ve had together, even before they’re born.

Ways you can bond with your baby

If you want to bond and you can't think of anyways, these are just a few of the suggestions, there are more ways but these are some of the ways that can help you bond with your baby. 

Talking to them: Just because they can’t carry on a conversation, you can talk to your baby. You can talk about your hopes and dreams for them, what you’re doing at the moment, or whatever it may be. I often talk to my son when I’m at the store, explaining what I’m buying and I explain what I’m eating before I eat it. Kind of my way of letting him know how things are.

 
Singing and playing music: When you’re listening to music, it does many things such as relaxing mom, especially if the music is that feel-good kind music that makes you feel good. If you want to sing, it’s fine to sing to them as well, they don’t care if you can’t sing well, all you have to do is sing.

Reading to your baby: It’s never too early to start reading. Reading short engaging stories in a calm tone to your unborn baby.

Massaging your belly: If you want to relax, reduce stress, and stimulate circulation. You relax, and can even connect with your baby through touch.
Do all of the above including your partner in the process: Your partner can also bond with your baby before they're born.

Bonding with your baby costs nothing, and it’s a great way to relax yourself and connect with your unborn. Sing, read, talk, alone or with your partner. Way to go for wanting to bond with your baby! You can try one of my ideas or try your own, try to switch it up if you can. Unborn baby bonding is adorable and beautiful.

Staying Hydrated for Two: 6 Essential Tips for Pregnant Women

Staying hydrated is the life force for all life forces, even the ones that are still growing in the womb. As a pregnant woman, it's something I hear doctors mention all the time and read everywhere. Hydration is an important building block, you need to create amniotic fluid and build a life. You can't build a life without providing it with the materials it needs to grow. As you would guess dehydration can lead to birth defects and preterm labor. 

Trying to stay hydrated, especially when you're nauseated, or too tired to drink anything, sounds difficult, but it really isn't. Below I provided 7 tips that have been helping me keep hydrated during my pregnancy.

Tip #1: Know Your Daily Water Intake

Did you know that a pregnant woman should be consuming 8-12 cups of water a day? For those using bottles of water, that's about 4-6 bottles! If you're active or if you're sweating a lot more, it can cause you to become dehydrated quicker, with that said you can increase you water intake. According to Taste of Home, while it isn't easy for someone to drink too much water during pregnancy it's still possible! Just remember to keep it all within moderation, anywhere between 1 to 2 gallons of water may be too much!

Tip #2: Carry a Reusable Water Bottle Everywhere You Go
Carrying a reusable water bottle, especially one that you enjoy the look of, everywhere you go can come in handy. I've lost count of how many times I've been thirsty while walking around the grocery store, at an appointment, and how carrying a reusable water bottle has been a life safer for me. It also gives you an idea on how much water you have drank during the day!

Tip #3: Flavor Your Water
I know plain water is boring, but it doesn't have to be. There are many ways you can add flavor to you water. You can go the natural route and add fruit to your drinks; lemon, lime, berries, melon, and even pineapple are great fruits to add to your water. Sinful Kitchen has a list of ways you can naturally flavor your water if you're not a fan of fruit. Of course, there are flavor enhancers as well, I suggest something like True Lemon or True Citrus, as they are natural and gluten-free.

Tip #4: Eat Water-Rich Foods

One of my favorite ways to make sure I stay hydrated is eating water-rich foods, fruits such as melons, berries, oranges, and pineapples and vegetables like cucumbers and bell peppers, are just some of the fruits that are high in water content. It doesn't stop at fruits and veggies; broth and yogurt are good choices. 

Tip #5: Set Reminders

Life can be hectic, even more so when you're pregnant. Setting reminders or writing down reminders on the fridge to drink more water can help. One of my suggestions for anyone setting reminders or writing down a reminder to drink more is to include some positive reinforcement. Telling yourself that you're doing good drinking water, even if you know you need to try harder tomorrow, can be a great motivation!

Tip #6: Limit your caffeine 
A lot of doctors are fine with you drinking caffeine in moderation when pregnant, the paper I have on my fridge says 200mgs of caffeine a day. If I want to drink something with caffeine, during the day, I actually made the rule for myself, that I must drink at least 32 oz of water, and a cup of something other than water before I drink anything with caffeine. Just remember water and hydration with the good stuff, should come before a cup of coffee or a can of cola. 

Conclusion:

To build a baby, you need one of the most important things of our existence, water. Without water there's no way to build your precious little life. Remember, that if you're a little under your hydration goal for the day, it's okay, there's always tomorrow and a time to start brand new! Both you and your baby are worth it! Yes, staying hydrated is worth it! Please stay hydrated!