工作的父母，把注意力集中到你正在過的日常生活中去

我們都知道正念可以緩解壓力，但是當你是一個工作的父母時，很難找到時間去適應任何事情——即使是10分鐘的冥想。

幸運的是，你可以把注意力集中在忙碌的日常生活中。每天花幾分鐘寫下你每天的活動：送孩子們上學，停下來喝咖啡，通勤上班等等。

接下來，考慮何時適合做正念練習。例如，在早晨喝一杯咖啡的時候，在第一次啜飲之前先休息一下，聞到香味，感覺杯子的熱量，然後進行三次有意識的呼吸。

同樣地，每次你坐在電腦前，你都可以閉上眼睛，注意到脚在地板上的感覺，感覺到你呼出的氣息。找到這些小而重要的時刻對你和你的家人都是有益的。

Working Parents, Incorporate Mindfulness into Tasks You’re Already Doing

We all know that mindfulness can ease stress, but when you’re a working parent, it feels hard to find the time to fit in anything — even 10 minutes of meditation.

Luckily, you can build mindfulness into your busy routine. Spend a few minutes writing down the activities you do each day: drop the kids at school, stop for coffee, commute to work, and so on.

Next, consider where mindfulness can fit. For example, with your morning cup of coffee, create a quick routine where you pause before the first sip, smell the aroma, feel the heat of the mug, and take three intentional breaths.

Similarly, each time you sit down at your computer, you can close your eyes, notice the sensation of your feet on the floor, and feel your breath come in and out. Finding these small but essential moments will benefit both you and your family.