Stop the interruptions and protect your practice! Here are five easy tips for meditating when your kids are home.

As part of my Commitment to Calm, I started meditating more frequently. The practice is teaching me to come back to my breath throughout the day, which is helping with my anxiety. On the days I meditate, I’m calmer and more present afterwards. I’m a better person because of it. When first starting, my kids interrupted quite a bit. Through some trial and error, I instituted changes which really worked to protect my practice. If you’re looking for tips on dealing with non-kid related interruptions, skip to here.

Here are my five easy tips for meditating when your kids are home:

Tip #1: Work with their schedule.

I don’t try to meditate when the kids are doing an activity in which they’re likely to need me or require supervision. My kids are still pretty young, so they often need my help when eating a snack, taking a bath, or doing homework. Plus, I like to be available and check on them frequently when they play outside. Thus, I don’t even try to meditate during these activities.

Instead, I’ve found it really helpful to plan my meditations for when they play videogames or watch TV. They are completely engrossed in their games, and there’s rarely a need for me or a fight that must be mediated. It is the perfect opportunity for me to be alone. They get a limited amount of video games each day, which also keeps me accountable. If I want to get my meditation done while they’re home, I’ve got that window of time to work with. Chances are, if they’re playing video games, I’m meditating.

Tip #2: Use headphones.

If I don’t listen to music or a guided mediation through headphones, I’m just too distracted by the kids. Even though they don’t need me, I can hear them. Their video games, the TV, and their talking all distract me. Perhaps I’ll get better at tuning out distractions with more practice, but for now my headphones are my best friend. I have an extra pair I keep in my nightstand. I like to meditate lying down in bed or sitting in a chair in my bedroom, so the headphones are always there when I need them.

Tip #3: Set a timer (for the kids).

Some people like to use a timer when they meditate, but that’s not what I mean here. I’ve found it really helpful to set a timer for the boys. I was getting a lot of questions like, “How much time do I have left playing videogames,” or “Can you pause the timer?” So, I started using the Google nest we keep in the kitchen. It’s perfect for minimizing these types of interruptions. If they want to know how much time they have left for videogames, they simply ask Google. They can pause their timer for a snack or to go to the bathroom. I’ve removed myself from the equation, which helps to protect my meditation time.

Tip #4: Explain it to them.

 I don’t know about you, but when I shut a door it’s like a signal goes out to all my kids to stop what they are doing and come find out why. “You shut the bathroom door? Why? What are you doing in there? Can I come in? Can I have a snack? Want to hear about …” Every. Damn. Time. Now, before I meditate I know I need to explain it to them. I tell them what I’m doing and for how long. Clear expectations are established by reminding them to not bug me. I don’t think they really grasp meditation at this point, but they understand what I need from them. As long as their needs have been met and they are entertained (see #1), they honor my request (mostly).

Tip #5: Lock the door.

I said “mostly” above because kids are gonna be kids. It would be unrealistic to expect perfection from them, so I know they will still be tempted to interrupt. Thank goodness for door locks! When I meditate with the kids home, I now lock the door. At times when they would otherwise barge in my room, they encounter a locked door instead. It reminds them of the boundary I set. We have a solid, trusting relationship, so they know I need a few minutes and will unlock the door soon. I am clear and they know what to expect.

Most of the time, the kids don’t try to open my door. However, when it does happen, they usually remember what I communicated before locking the door. Typically, it works as a reminder and they go back to what they were doing. Before anyone thinks I’m neglecting my kids, rest assured everyone is safe. Even with my headphones on, I hear them try to open the door. It’s not like there could be an emergency happening without me knowing. A locked door works as just enough of a boundary that I can usually finish my session and address their needs when I’m done.

By instituting these five tactics, I’ve been able to meditate successfully even when the boys are home. The more I practice with them home, the more they understand what I need. Plus, it makes me a better mom afterwards. They give me a few minutes to myself, and I can emerge a calmer mom. I’m more capable of being patient and meeting their needs. It’s a win-win!

Did I miss something? Tell me how you meditate with your kids around. Leave me a comment!

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