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Parenthood is filled with extremes. There are moments when you feel so full of love that your heart could burst. There are moments when you feel so overwhelmed that you feel frozen in place. Moments of peace. Moments of fear. Moments of everything. One way to help you feel grounded on the rollercoaster of parenting is to practice small moments of daily gratitude. Taking a breather for just a moment throughout your day can help you feel more at peace, stronger, and present.

“But I’m so busy!” you might be thinking. I get it! It’s hard to carve out time for things beyond the never-ending to-do list. Gratitude practices can be done even in the midst of chaos. Here are some easy ways to build it into your day.

Waking Up
First thing in the morning, whether it’s before your eyes have fully opened or during your (first) cup of coffee take a deep breath and do a quick body scan from head to toe. Acknowledge how incredible your body is. The beauty of waking up that day. The warmth of the bed. Just sit for a few deep breaths and notice the sensations, the smells, the sounds. If you’ve awoken to the sound of a crying baby on the monitor, turn the volume down for just 15 seconds to do a quick scan and deep breath to allow your body to reset to a place of calm before rising to the day.

    During The Day
    One of my favorite/ only places for “me time” is the shower. The physical washing away of the day can feel so cathartic, as if every stress and worry is literally washing down the drain. Embrace the release. Allow the hot water to pour over your head and body, taking in the warmth and comfort. If you like scents like eucalyptus or lavender this can be lovely to add to the shower. Put a few drops of essential oil on a damp washcloth and place it into the shower. Inhale the scent, close your eyes and connect to what is serving you. From the small to the big, it all matters and counts. The warm water, the ability to breathe, your family and friends. Whatever you can think of that fills you up with love, just breathe it in. Refill your cup. Then on your exhalations, release what is not serving you today. Doubts, fears, petty drama, just let it wash down the drain. You can literally wash your body with soap and then shake off the negative. Rub your hands down your arms and then literally shake off the soap and negativity and watch it wash away.

    Once the baby has gone down for the night (or their first longer stretch) and before you’ve gone to bed yourself, take 5 minutes to write. Journaling on actual paper rather than typing triggers and more visceral connection to the thoughts and words. We feel it in our bodies more deeply this way. Don’t know what to write about? Here are a few prompts to get started.

    • What made me smile today?
    • When did I feel loved today?
    • What beauty did I see today?
    • Did my kid(s) say or do something funny today?
    • What is my favorite childhood memory?
    • Who is my favorite person to talk to?

    When you’ve completed your journal entry for the day, sit with it for a moment. Slow down and reflect. I like to close my eyes and notice how my body feels. Sometimes my heart is beating faster or slower. Tension in my body may have shifted. I might still be lingering on a strong memory. Then thank yourself for all that you do, all that you are and all that you’re becoming.

    As A Family
    Building a gratitude practice as a family is a wonderful way to infuse love and thanks into your family dynamic. Choose a time when everyone is gathered together, oftentimes that’s the dinner table. A practice that I was introduced to at a friend’s house was the Rose/Thorn/Bud activity. Everyone says what their high point (the rose), low point (the thorn), and something they are looking forward to (bud). This practice allows you to acknowledge the highs and lows that happen daily as well as foster the moments that sparked joy and creativity. This can be especially fun for young children and their answer just might inspire you to observe your own day a bit differently. It can also be a way to facilitate connection and communication between partners. For myself, my thorns are often moments of frustration when I need more support so speaking them aloud gives me the opportunity to ask for what I need for the future. 

    The more you practice moments of daily gratitude, the easier it will become. You may feel resistant at first. That’s ok, it’s totally normal to push away from new habits or things that might feel a bit uncomfortable and unconventional. Sometimes we have to work through our old blocks to rewire our brains to accept changes, even positive ones. Keep it up! The happier and healthier you are, the happier and healthier your children will be.