Relieve Parenting Frustration with Mindfulness!

When raising children, there are times when frustration feels unavoidable.
Many parents have probably experienced getting irritated at their child and scolding them over something that wasn’t really worth getting angry about, only to regret it later.

In this article, I will introduce mindfulness as a way to relieve parenting-related frustration.
I have been practicing mindfulness for eight months, and as a parent raising a four-year-old, I will also share the personal changes I have noticed in myself.

I hope this article serves as a helpful reference for those struggling with parenting frustration.

Mindfulness Is Effective for Balancing the Mind and Body

Mindfulness is an effective way to balance both the mind and body.
First, let’s explore what mindfulness is.

What Is Mindfulness?

Mindfulness is the state of focusing attention on "the present moment" and being fully aware of one’s own mind and body just as they are.

Scientific research on mindfulness has progressed, and it is now understood to bring many benefits to both the mind and body.

We often find ourselves unconsciously dwelling on the past—regretting things like "I should have done it differently"—or worrying about the future, such as wondering who our child’s homeroom teacher will be in the upcoming school term.

When this happens, we become absent-minded and fail to notice what is actually happening in front of us "at this very moment."

Mindfulness is considered an effective form of self-care to help us break free from the constant stream of thoughts running through our minds and restore balance to our brains and emotions.

The Benefits of Mindfulness

Here are some of the key benefits of mindfulness:

・Improved concentration
・Reduction of anxiety and stress
・Enhanced self-awareness (the ability to clearly understand one’s personality, abilities, thought patterns, and emotions)
・Relief from various types of pain
・Improved sleep quality

5-Minute Mindfulness Meditation Method

Now, I’d like to introduce the mindfulness meditation method that I personally practice.

At first, it might be difficult to focus. I struggled with this too!
The most important thing is to continue practicing every day.
I highly recommend doing it in a tidy, uncluttered space.

1. Sit and Adjust Your Posture

I prefer sitting on the floor in a stable half-lotus position, placing one foot on the opposite thigh.
I straighten my spine, imagining my center of gravity settling directly on my sit bones.
Both hands rest on my knees, palms facing upward.

Since I tend to slouch, just sitting like this helps me feel more alert. It almost feels like I’m doing traditional Zen meditation—creating the right atmosphere is essential.

To avoid distractions from a messy room, I gently close my eyes.
Then, I slowly sway my body from side to side.
I focus on distributing my weight evenly, gradually making the movements smaller until I feel centered. (I don’t know if this is the "correct" way, but I trust my own sense.)

If sitting cross-legged is difficult, don’t worry—you can do this meditation while sitting on a chair.

2. Observe Your Breath (Breathing Meditation)

I relax my arms and shoulders and start observing my breath.
The key here is not to control the breathing—just let it flow naturally.

I imagine the air traveling through my nose, down my throat, and into my lungs. This helps me focus.
As I breathe, I simply notice how my stomach rises and falls, and how my shoulders slowly move up and down.

It’s also helpful to mentally narrate the process:
"I am inhaling now."
"I am exhaling now."

This technique prevents my mind from wandering.

3. When Thoughts or Emotions Arise, Gently Return to Observing Your Breath

During breathing meditation, it’s natural for thoughts and emotions to pop up.

I might suddenly notice my belly moving under my clothes and think, "I should really do something about this extra fat."
Or I might wonder, "Should I have a coffee once this five-minute session is over?"

Even after practicing mindfulness for eight months, my focus still drifts as soon as I start meditating.

That’s why it’s crucial to understand:
"The mind and thoughts naturally wander—and that’s okay."

Random thoughts pop up faster than you’d expect, and honestly, most of them are trivial.
But the key is to recognize, "Oh, I just had this thought," and then gently bring my focus back to my breath.

Don’t be hard on yourself for losing focus.
Instead of chasing after your thoughts or emotions, simply and quietly return to observing your breath.

With repeated practice, you’ll find it easier to bring your awareness back to "this moment" in everyday situations as well.

"Mindful Meditation While Doing Daily Activities"

Mindfulness is not just about breathing meditation.
It can be easily incorporated into everyday life.
In fact, I practice "mindful multitasking" more often than traditional breathing meditation.
It allows me to get things done while also practicing mindfulness—truly a win-win!

You can do it while cleaning, hanging laundry, cooking, and more.
Here, I’ll share three ways I integrate mindfulness into my daily routine.
Since these are activities I do every day, it’s easy to make mindfulness a habit.

1. Cooking

The first form of mindful multitasking in my daily life is cooking.
For me, meditation while cooking is a perfect match.
It’s a rare moment when I can truly clear my mind.

Since I used to work in the food industry, I enjoy cooking.
Of course, there are days when I don’t even want to think about meal planning, deciding from the morning, "I’m not cooking today!"
There are even times when I don’t want to deal with washing dishes at all.

Interestingly, I’ve noticed that when I’m feeling irritated, I tend to want to cook.
Chopping ingredients, stirring evenly, skimming off the scum while simmering—when I focus on each of these tasks, my mind becomes still.

Whether I’m cooking calmly or in a rush, shouting, "Alright, let’s do this!"
By the time I’m done, my head feels clear and my heart feels lighter.
I later learned that immersing yourself in simple, repetitive tasks can eliminate distractions, producing effects similar to meditation. It made perfect sense to me.

2. Walking

The second mindful activity I practice is walking.
But rather than just walking aimlessly, I focus on every sensation—how my toes, heels, and the soles of my feet touch the ground.

I rent a parking space a little away from my home, so I use the short walk back as a time for mindful walking meditation.

After work, I pick up my child from daycare, drop them off at home, and then begin my meditation from the parking lot.
It only lasts a few minutes, but by concentrating on each step, I feel my mind becoming clearer.

Even if my thoughts wander and my focus breaks, I simply acknowledge it, accept it, and quietly return my attention to my footsteps.

These few mindful minutes help me reset, preparing me for the rest of the evening.

3. Bathing

The third mindful activity in my daily life is bathing.
Especially now, during the cold season, I fully enjoy warm baths as part of my meditation practice.

For example, while washing my hair, I observe the soft foam and take deep breaths, enjoying the scent of my favorite shampoo.
As I rinse, I focus on the sensation of water and bubbles flowing down my hair, or the feeling of the shower hitting my head.

Sinking into slightly hotter bathwater, I close my eyes and appreciate the warmth surrounding my body, sometimes chatting with my child—"Feels good, doesn’t it?"

Even with a bunch of floating bath toys around me, it doesn’t matter.

That said, I often find myself getting frustrated when my child refuses to get in the bath, only to then refuse to get out once they start playing.

Watching them fully engage in pretend play with tiny action figures, pouring water from one container to another, I can’t help but admire their focus.
Every day, I realize that my child is a natural at mindfulness.

Changes I Have Noticed After Practicing Mindfulness

Now, I’d like to share the personal changes I have experienced from consistently practicing mindfulness meditation and mindful multitasking.

・I have become more objective about myself.
・When I feel irritation creeping in, I consciously turn to breathing meditation.
・I have learned to organize my thoughts more effectively.
・I feel calmer.
・I can control my anger better.
・I no longer get pulled into negative emotions.
・I can let go of irrelevant matters without dwelling on them.
・I have learned to manage stress more effectively.
・My ability to concentrate has improved.
・On the other hand, when I can’t focus, I allow myself to take a break instead of forcing it.
・I have become a more patient driver—both with people and with cars.
・I sleep better.
・I rarely feel irritated anymore.

That said, I am still a work in progress.
There are days when I can’t maintain these changes—of course, that happens. It’s only natural.
But as I continue practicing both breathing meditation and mindful multitasking, I hope these positive moments will become even more frequent.

Relieve Parenting Frustrations with Mindfulness! Enjoy This Precious Time with Your Child

Parenting can be frustrating—whether it's struggling to find time for yourself or dealing with a child who won’t listen.

One effective way to ease these frustrations is through mindfulness.

1. Breathing Meditation: Just 5 Minutes a Day
2. Mindful Multitasking: Practicing Mindfulness in Daily Activities (Cleaning, Cooking, Laundry, Walking, etc.)

With the constant busyness of parenting and household chores, finding five minutes for breathing meditation doesn’t mean you have to wake up early.
And since mindful multitasking can be incorporated into everyday tasks like cleaning and cooking, it’s an easy way to build mindfulness into your routine.

Wishing all moms and dads a joyful and laughter-filled parenting journey—fully embracing “this moment, right now.”

Thank you for reading!