Don't Forget to Breathe: 5-Minute Mindfulness for Busy Women - Beat Stress and Find Calm Anytime, Anywhere!

by Shonda Moralis

Overview

Take five minutes to reset, refocus, and find calm

We’re all overwhelmed at times. Between a career, personal life, and family, finding time for yourself can seem impossible, with an infinite to-do list. Shonda Moralis has been there—and developed a solution. Here are over fifty five-minute “mindful breaks” that help you find energy at any moment: while getting dressed, commuting, or drinking coffee.

• Breathe mindful breaks promote calm and awareness.
• Becoming mindful breaks prevent limiting beliefs and boost your confidence.
• Balance mindful breaks help you craft the life you want.

Don’t Forget to Breathe allows you to take time for yourself while doing everything else.

Publisher’s note: Don’t Forget to Breathe is an updated and revised edition of Breathe, Empower, Achieve.

Product Details

ISBN-13:	9781615199075
Publisher:	The Experiment, LLC
Publication date:	09/13/2022
Pages:	288
Product dimensions:	5.50(w) x 7.60(h) x 0.90(d)

About the Author

Shonda Moralis, MSW, LCSW, is a psychotherapist in private practice specializing in stress-related disorders and mindfulness-based therapy. She writes the Psychology Today blog Breathe, Mama, Breathe. Shonda has developed mindfulness courses for adults and children. She lives in Pennsylvania’s Lehigh Valley.

Table of Contents

Introduction

Ditch the Stress without Losing Your Edge 2

Actually, It's ALL About Balance 6

We've Come a Long Way, Baby-But Have We? 13

Mindfulness: What's All the Hype? 17

Meditation: It's Not What You Think 22

How to Use the Breathe, Becoming, and Balance Mindful Breaks 30

Chapter 1 Breathe Mindful Breaks 37

Coffee 39

The Commute 42

Triangle Tune-In 45

Desk Body Scan 50

Kindness 55

Keeping Panic at Bay 58

Oxygen 62

Tracking Your Energy 67

ShondaLand 75

Waiting 78

Bathroom 81

Meetings 84

Lunch 89

5-Minute Walk 95

Unpleasant Moments 98

Drowning in Chocolate (or Too Much of a Good Thing) 103

Partners (What Have I Done for You Lately?) 106

Hot in Here 111

Bedtime 115

Wide-Awake (aka 4-7-8 Breath) 119

Chapter 2 Becoming Mindful Breaks 123

Do Not Fear Mistakes 125

The Magic Wand 132

Body Love 136

Your Inner Bully 140

Your Inner Mentor 145

Communication 149

Unmute Yourself 153

Proof of Your Awesomeness 156

Best Possible Self 160

Ego States 164

Don't Forget to Play 170

Why Not Me? 174

The Afternoon Slump (aka Bellows Breath) 178

Self-R-E-S-P-E-C-T 180

High Fives 183

What Are Your Superpowers? 187

Feel the Burn 190

Afterburn 195

Who Am I Becoming? 199

Chapter 3 Balance Mindful Breaks 205

Your Inner Compass (Identifying Core Values) 207

Challenging People 212

Make It Happen 217

The Green-Eyed Monster 222

The U-Shaped Curve 227

Life as Pie 230

Play Hooky 235

Anchoring (for Challenging Moments) 241

Benevolent Badass Boundaries 246

Your Personal Board of Advisors 250

Gas Pedal or Brake 253

Beginner's Mind 258

What Gnaws at You? 261

Tame Your Inner Workaholic 264

Falling Off the Wagon 268

Notes 272

Further Reading 275

Resource Guide 277

Acknowledgments 278

About the Author 280

Editorial Reviews

"Learn the basics of daily meditation and the ways it can help you keep your cool in this how-to guide."

Pregnancy Newborn

"This book is what we all need. Apply these practices and start being present in your busy life—and find joy."

Lisa Druxman

"With more than 60 mindful breaks that help moms tune into their own well-being, you will also learn the benefits of meditation and how to quickly and easily master it. Take five and reset."

Washington Parent

"[This book] beautifully captures the importance of self-compassion for all women. Rather than adding one more thing to our to do lists­, Moralis helps us cultivate a wise and powerful way of being as we move through each moment of our day."

Shauna Shapiro

"This book reminded me of my dad’s advice: Steer into the skid. Shonda Moralis is amazing. She knows that balance doesn’t come from a magic eraser that leaves you ohming in some silent, gardenia-scented space; it comes from paying attention to the chaos and clutter, to what’s happening, to what matters. Plus, she lets you meditate while you’re drinking coffee, so there’s that, too."

Catherine Newman

"We all need that friend who believes in us and stands with us as we pursue our dreams. In [this book] Shonda is that priceless friend. With powerful, yet gentle words she reminds us of the necessity of balance, helps us examine our dreams, and inspires us to breathe in the midst of life."

Rachel Marie Martin

A healthy salve of compassionate encouragement to help women step back from hectic, overloaded agendas. . . . Readers wanting to find simple ways to bring mindfulness into their lives will find this empathetic, enjoyable guide to be a beneficial tool.”—Publishers Weekly

“This book reminded me of my dad’s advice: Steer into the skid. Shonda Moralis is amazing. She knows that balance doesn’t come from a magic eraser that leaves you ohming in some silent, gardenia-scented space; it comes from paying attention to the chaos and clutter, to what’s happening, to what matters. Plus, she lets you meditate while you’re drinking coffee, so there’s that, too.”—Catherine Newman, author of Waiting for Birdy and Catastrophic Happiness

“[This book] beautifully captures the importance of self-compassion for all women. Rather than adding one more thing to our to do lists, Moralis helps us cultivate a wise and powerful way of being as we move through each moment of our day.”—Shauna Shapiro, PhD, professor of counseling psychology and author of Good Morning, I Love You
 
“This book is what we all need. Apply these practices and start being present in your busy life—and find joy.”—Lisa Druxman, founder of FIT4MOM

“We all need that friend who believes in us and stands with us as we pursue our dreams. In [this book] Shonda is that priceless friend. With powerful, yet gentle words she reminds us of the necessity of balance, helps us examine our dreams, and inspires us to breathe in the midst of life.”—Rachel Marie Martin, author of The Brave Art of Motherhood

Praise for Breathe, Mama, Breathe
 
A Parents Magazine Mom Must-Read
 
A National Parenting Product Award (NAPPA) Winner
 
“Moralis’s suggestions strike an effective and empowering note.”—Publishers Weekly
 
“With more than 60 mindful breaks that help moms tune into their own well-being, you will also learn the benefits of meditation and how to quickly and easily master it. Take five and reset.”—Washington Parent
 
“Learn the basics of daily meditation and the ways it can help you keep your cool in this how-to guide.”—Pregnancy Newborn

From the Publisher