Episode 51: The Art of Taking a Day Off

Mom taking a day off

Intro: 

Welcome to the "Wellness in Every Season" podcast, where we embark on a transformative journey towards achieving total wellness, even in the midst of overwhelming moments. I'm your host, Autumn Carter, and I'm thrilled to have you here.

This podcast is a sanctuary for all mothers out there, and we extend a warm invitation to anyone seeking guidance and inspiration. We believe in fostering an inclusive community where we learn and grow together, supporting each other during life's challenging transitions.

Join us as we step out of survival mode and discover the path to thriving, embracing wellness in every season of motherhood. From sleepless nights to new beginnings, we'll explore practical strategies, share heartfelt stories, and uncover the transformative power of self-care and self-love.

Together, we'll unlock the wisdom, strength, and resilience within ourselves, reminding one another that we're never alone on this beautiful, yet demanding, journey. It's time to prioritize your well-being and reclaim your joy, one season at a time.

[Music]

EPISODE INTRO

Welcome to Episode 51 of "Wellness in Every Season," where we embark on a transformative journey into the art of self-care and the profound impact it can have on your life. In this episode, titled "Unplugging to Recharge: The Art of Taking a Day Off", we will explore the concept of setting aside a dedicated day to prioritize yourself and your well-being.

As you listen, you'll discover the power of taking a day off—a sanctuary of self-care that allows you to escape the demands of daily life and embrace moments of true rejuvenation. Picture a life where you wake up naturally, indulge in leisurely activities, and engage in soul-nourishing pursuits. Learn how to create a day that prioritizes your desires and needs, where you can rediscover your passions and reconnect with your inner self.

We'll also address the unique challenges faced by single moms and explore how they can carve out chunks of time for self-care, even in the midst of demanding responsibilities. Whether you're a mom craving a full day of self-indulgence or someone looking to make the most of smaller moments, this episode offers guidance on prioritizing self-nurturing.

Furthermore, we'll delve into the science of rest, unveiling the importance of taking time for yourself to recharge and rejuvenate. Discover how self-care not only benefits your well-being but also serves as a powerful example for your children, teaching them the value of self-nurturing without guilt.

As we near the end of this episode, be prepared for profound personal reflection with a set of coaching questions designed to provoke deep thought and self-discovery. These questions invite you to explore your aspirations, values, and the paths to achieve them.

Take the time you need to delve into these questions, for they are more than just queries—they are invitations to embark on a journey of self-discovery and intentional living. Your answers have the power to illuminate your path forward, guiding you towards a life that aligns more closely with your deepest values and aspirations.

So, stay tuned, as we journey together into the art of taking a day off, discovering the transformative power of self-care, and embracing a life where you thrive in every sense of the word.

Key point #1: 

In a perfect world, Bea imagined she would wake up peacefully each morning, well-rested and before her children, just as she had envisioned before becoming a mother. However, the reality of her life was starkly different. Instead of those quiet, solitary moments in the early hours, her mornings began with the energetic bustle of her children – their playful laughter, occasional squabbles, or little feet climbing onto her bed. This lively start, though filled with love, also marked the beginning of another day of relentless demands and tasks.

Bea had slipped into the role of the default parent, a position she held alongside being an unrecognized maid, an unappreciated chef, and an ever-ready chauffeur. She wore her busyness like a badge of honor, a symbol of her commitment and love as a mother and partner. Yet, beneath this badge, exhaustion was taking its toll. The house, despite her constant efforts to clean and organize, seemed to have a life of its own, always returning to chaos just as she thought she had brought order.

In the midst of her bustling routine, Bea often felt invisible. Her hard work and struggles seemed to blend into the background of her family's life, acknowledged only when something was amiss. The house, with its peeling paint and persistent leaks, was a physical manifestation of her unheeded calls for help, often ignored by her significant other or the landlord.

Adding to Bea's challenges was her difficulty in saying 'no.' Her inability to refuse additional responsibilities meant she was constantly ensnared in a web of busyness, further distancing her from her own interests and passions. These aspects of herself, once vibrant and alive, now seemed like distant memories, overshadowed by her exhaustive daily routine.

This relentless pace of life began to affect not just Bea but also her loved ones. She found herself snapping more frequently, her patience wearing thin like a threadbare cloth. The warmth and joy that once defined her were now often eclipsed by weariness and irritability. Her mind was a perpetual storm, swirling with thoughts and reminders, each one a wave crashing against her resolve.

Bea's story is a poignant reflection of the experiences of many mothers. Through her, we see the struggles faced by countless others who strive to balance the demands of motherhood, often feeling alone and overwhelmed. Her journey underscores the need for recognition and support for mothers, highlighting the importance of finding a balance between caring for others and oneself. Bea's narrative is a reminder of the silent battles fought in the quiet corners of motherhood and a call to extend understanding and compassion to those who walk this path.

Key point #2: 

Let's delve deeper into Bea's inspiring journey and how coaching helped her uncover the profound importance of rest and the transformative shift from constantly doing to simply being.

Bea's story is a testament to the power of coaching in facilitating personal growth and self-discovery. As she embarked on this transformative journey, she began to realize that amidst the whirlwind of motherhood and daily responsibilities, she had neglected a crucial aspect of her well-being: rest.

Through the guidance of her coach, Bea learned to appreciate the value of rest as a source of renewal and vitality. She discovered that taking time for herself wasn't a luxury but a necessity for her physical and emotional health. It allowed her to recharge her energy, gain clarity of thought, and foster a deep sense of inner peace.

One of the profound shifts that coaching brought into Bea's life was the realization that she didn't always have to be a constant "doer." She understood that it was okay to slow down, to pause, and to simply be in the present moment. This newfound awareness allowed her to savor life's precious moments, connect more deeply with her family, and experience a profound sense of contentment.

Taking a day off became a pivotal practice in Bea's life. She learned not only how to take a day off but also why it was essential. It wasn't just about physical rest; it was about creating space for mental and emotional rejuvenation. It was about reclaiming her time, nurturing her spirit, and finding balance in the chaos of daily life.

Bea's story serves as a poignant reminder that rest isn't a sign of weakness but a testament to our self-awareness and commitment to self-care. Through coaching, she discovered the transformative power of embracing rest, allowing her to lead a more fulfilling and harmonious life.

[Music]

Segment: Mindfulness Practice: 

Welcome to our mindfulness practice. Begin by finding a comfortable and quiet space where you won't be disturbed. Sit down or lie down in a relaxed position with your spine aligned, close your eyes, and take a few deep breaths to settle in.

Grounding:

Start by focusing on your breath. Take a deep breath in through your nose, allowing your lungs to fill with fresh air, and then exhale slowly through your mouth, releasing any tension.

Now, bring your attention to the sensation of your body against the surface you're resting on. Feel the support beneath you, whether it's a chair, cushion, or the ground. Imagine roots extending from your body into the earth, anchoring you in this present moment.

As you continue to breathe deeply, visualize these roots growing deeper into the earth, connecting you to the stability and strength of the planet. Feel the energy of the earth rising up through these roots, grounding and centering you.

Breathwork:

Shift your focus to your breath. Inhale slowly through your nose for a count of four, feeling the coolness of the air entering your nostrils. Pause for a moment.

Exhale gently through your mouth for a count of six, releasing any tension or stress with your breath. Feel the warmth of the breath as it leaves your body.

Continue this rhythmic breathing, inhaling for four counts and exhaling for six counts. Let each breath deepen your sense of relaxation and presence.

Visualization:

Now, let's embark on a guided visualization, if your mind wanders away from your visualization gently bring it back. Imagine it's your designated day off, a day solely for your well-being and rejuvenation.

Visualize yourself waking up naturally, without an alarm, feeling completely rested. You're cocooned in soft, comfortable sheets, and the room is filled with gentle morning light.

Imagine stretching leisurely, feeling the freedom of having no obligations or rush. You decide to start the day with a warm cup of your favorite beverage, savoring each sip as you watch the world outside your window.

Visualize the choices you make throughout the day, all centered around what truly nourishes your body and soul. Whether it's a peaceful nature walk, a creative hobby, reading a book, or simply resting in stillness, each moment is a gift to yourself.

Envision yourself fully present in these activities, embracing them with mindfulness and joy. As you go about your day, you feel a sense of deep peace and contentment, knowing that you're tending to your well-being.

As the day draws to a close, visualize a sense of gratitude for this precious time you've given yourself. You go to bed that night feeling recharged, balanced, and truly at peace.

Take a few moments to bask in the tranquility of this visualization, feeling the emotions of relaxation, joy, and self-care wash over you.

Closing:

When you're ready, gently bring your awareness back to the present moment because next we will plan your day. Wiggle your fingers and toes, take a deep breath, and slowly open your eyes.

As you return to your day today, carry the sense of peace and rejuvenation from this visualization with you. Remember that taking time for yourself is an act of self-love, and it's essential for your well-being. Enjoy your journey of grounding, breathwork, and visualizing your day off as a source of inspiration for self-care and relaxation.

[Music]

Key point #3: 

After our mindfulness practice, I want to encourage each and every mom listening to take a moment to plan out their perfect recharge day without any guilt. Give yourself permission to indulge in this day, knowing that it's a vital investment in your well-being. You might consider swapping days with your significant other, arranging for a trusted babysitter, or even setting up a mutual exchange with a friend to ensure you have this precious time for yourself.

Now, let's delve into what a day off can genuinely mean for a mom and explore the concept of taking smaller, yet equally impactful, breaks from your daily routine. It's all about understanding that you deserve this time and allowing yourself to embrace it without reservations.

For many moms, the idea of a full day off can feel like an elusive dream, but it's a practice that's crucial for nurturing your well-being. Imagine waking up naturally, with no alarm clock disrupting your slumber, feeling completely refreshed and excited for the day ahead. Instead of rushing through the morning, you treat yourself to a leisurely breakfast, savoring every delicious bite. The possibilities are endless – you might choose to spend the morning engrossed in a captivating book, take a luxurious and uninterrupted bath, or embark on a tranquil nature walk. This is a day where your desires and needs take center stage, where you're free to engage in activities that truly bring you joy, whether it's painting, tending to your garden, or simply swaying in a hammock with a cup of tea.

As the day unfolds, you might pamper yourself with a spa visit, catch up with a cherished friend, or savor a solo movie outing. The essence of your day off lies in its role as a sanctuary of self-care, a break from the relentless demands of motherhood and daily responsibilities. It's an opportunity to recharge your spirit, reignite your passions, and rediscover the essence of who you are.

Now, let's shift our focus to the unique challenges faced by single moms. We recognize that taking an entire day off may not always be feasible due to the demands of solo parenting. However, that doesn't mean you can't prioritize self-care in meaningful and impactful ways.

For single moms, carving out smaller pockets of time for self-care can be incredibly valuable. This could involve scheduling a few hours each week when a trusted friend or family member watches over your child, allowing you to engage in activities that nourish your soul. It might also mean setting aside precious moments after your child's bedtime for self-reflection, creative pursuits, or simply unwinding with a good book. These smaller breaks, though brief, hold the potential to provide you with moments of respite and rejuvenation.

The key message here is to recognize that self-care, in whatever form it takes, is indispensable for your well-being. Whether you can dedicate an entire day to yourself or find smaller pockets of time for self-nurturing, the act of prioritizing yourself is an affirmation of your needs, an investment in your happiness, and a realization that by taking care of yourself, you become a better, more present parent for your child. Embrace the idea that self-care is not selfish but rather a vital act of self-love.

[Music]

AD

Greetings, dear listeners,

Do you ever find yourself caught in the endless cycle of daily tasks, longing for moments that truly feed your soul? I understand the intricate dance of being a mom, where your heart beats not only for your family but for a life that resonates with your complexity and deserves to be as fulfilling as you are. That's why I extend a heartfelt invitation to join me on a transformative 90-day coaching odyssey, "Reclaim Your Time, Renew Your Spirit."

Envision a life where your daily to-dos are not mere checkmarks but pathways to soul-enriching experiences. Picture stepping into your home, not to chaos, but to a sanctuary of peace and tranquility. Imagine a household where responsibilities are shared equitably, reflecting the unique strengths and needs of each family member. Yes, you heard that right—our program delves into what true equality in the home means for you and your loved ones, paving the way for a more harmonious and joyous domestic life.

This is no ordinary coaching program; it's a collective voyage toward a life imbued with meaning and purpose. From the very beginning, we'll journey beyond the mundane tasks, delving into your dreams, your aspirations, and the essence of your identity. We'll introduce practical tools like color-coded time-blocking worksheets and meal planning that transcends sustenance, filling your table with not just food but also joy.

Together, we'll embark on the path of decluttering, liberating both your physical and emotional spaces to make room for fresh growth. And self-care? It becomes an unshakable cornerstone of your daily routine, nurturing your well-being in profound ways. All of this unfolds within a nurturing community of like-minded moms, each on her unique journey of transformation.

As we conclude this empowering journey, we'll focus on acknowledging your inherent worth, nurturing your relationships, and exploring how carving out space for yourself contributes to a happier, healthier life and more fulfilling partnerships. This program is not just an experience; it's a launchpad into a life where you thrive in every sense.

Are you ready to embark on this transformative journey? Secure your spot in the program now at wellnessineveryseason.com/reclaimyourtimeprogram because spots are limited. Your new chapter awaits, and it begins today.

[Music]

Key point #4: 

Let's delve into the transformative power of integrating self-care into your daily routine, becoming a beacon of calm and centeredness. Picture this: Instead of feeling like you're running around in a chaotic frenzy, imagine yourself as a serene and grounded individual, despite how everyone around you is projecting, moving through life with purpose and tranquility.

The key to achieving this state lies in weaving self-care seamlessly into your daily life. It's about recognizing that self-care isn't just an occasional indulgence; it's a fundamental practice that nurtures your well-being, making you better equipped to handle life's challenges.

Start by embracing small, mindful moments throughout your day. These can be as simple as taking a few deep breaths when you wake up, savoring the aroma of your morning breakfast, or pausing for a brief meditation session before tackling your to-do list. These moments of stillness and presence can act as anchors, grounding you in the midst of life's whirlwinds.

Additionally, consider incorporating self-care rituals into your daily routine. It could be a morning yoga session, an evening journaling practice, or even a daily walk in nature. These rituals serve as touchpoints of self-nurturing, ensuring that you remain connected to your inner calm throughout the day. Think about what you need right to help you feel centered and peaceful. Now think about how soon you can fit it into your schedule today, and make a commitment to yourself to do it.

As you cultivate this habit of daily self-care, you'll find that it becomes second nature, allowing you to navigate life's challenges with grace and poise. Rather than feeling flustered and overwhelmed, you'll exude a sense of centeredness and resilience, akin to a graceful dancer moving gracefully through the complexities of life.

Remember that self-care isn't a luxury; it's a necessity. By prioritizing your well-being and incorporating self-care into your daily routine, you not only enhance your own life but also become a source of inspiration for those around you. You radiate the beauty of inner peace, showing others that amidst life's busyness, it's possible to remain firmly rooted in serenity and grace.

[Music]

Lifehack segment:

In today's Lifehack segment, we are going to talk about taking a day to truly listen to your body and honor its needs. This can be a transformative experience for any mom. It's a practice of self-awareness and self-compassion that can have a profound impact on your overall well-being.

Imagine waking up on a designated self-care day with no set agenda, no to-do lists, and no external demands. Instead, your focus is entirely on tuning in to your body's signals and responding to them with kindness. Here's what that day could look like:

1. Sleep: You start by allowing yourself to wake up naturally, without the blaring alarm clock. You prioritize sleep, allowing your body to rest as long as it needs. If you feel like taking a morning nap later on, you embrace it without guilt.

2. Nourishment: Your meals for the day are chosen based on what your body craves. Whether it's a hearty, wholesome breakfast or a light, refreshing salad for lunch, you let your taste buds guide your choices. You savor each bite, eating mindfully and without distractions.

3. Movement: Your body might yearn for movement, but it's entirely up to you what form it takes. It could be a gentle yoga session, a long walk in nature, or even a dance party in your living room. The goal is not exercise for the sake of burning calories but moving for the joy of it.

4. Rest and Reflection: You set aside time for stillness and reflection. This could include journaling, meditation, or simply sitting in silence. You explore your thoughts and emotions with curiosity and without judgment.

5. Pampering: Self-care also includes pampering your body. You might indulge in a luxurious bath, a spa treatment, or any other self-care rituals that make you feel cherished and rejuvenated.

6. Connection: If connecting with loved ones brings you joy, you reach out to friends or family for quality time, whether it's in person or through a heartfelt phone call.

7. Boundaries: Importantly, you establish firm boundaries on your self-care day. You kindly but firmly communicate to your family that this day is for you to recharge, and you're not available for household chores or other responsibilities.

The essence of this day is not only about physical relaxation but also about connecting with your inner self. It's about tuning in to your body's wisdom, understanding its signals, and responding with love and care. By taking this day to listen to your body and give it what it truly needs, you nurture a deeper sense of self-awareness and self-compassion, ultimately leading to greater well-being and a stronger connection with your inner self. This is not a day to plan for Mother’s Day or your birthday, this is a day to plan for in your near future.

[Music]

Key point #5: 

Let's explore the science behind the restful art of self-care and why it's vital to model this behavior for our children, free from any guilt.

When we engage in self-care practices that include rest and relaxation, we're not just indulging ourselves; we're aligning with the natural rhythms of our body and mind. Scientific studies have shown that restorative activities like meditation, deep breathing, and mindfulness trigger the relaxation response in our nervous system. This response counteracts the stress response, reducing the production of stress hormones like cortisol and adrenaline. As a result, our heart rate slows, our blood pressure lowers, and our muscles relax.

Moreover, when we prioritize rest and self-care, we enhance our emotional well-being. These practices stimulate the release of endorphins, our brain's natural feel-good chemicals, promoting a sense of happiness and contentment. Additionally, they improve our sleep quality, boost our immune system, and even enhance our cognitive function and creativity.

Now, let's bring this back to our role as mothers. As parents, we serve as the primary role models for our children. They learn not just from what we say but from what we do. When they witness us valuing and practicing self-care, including rest and relaxation, we instill in them the importance of nurturing their own well-being.

By openly prioritizing self-care, we teach our children that it's not only acceptable but crucial to take time for oneself. We show them that self-love and self-care are essential components of a healthy and fulfilling life. And most importantly, we demonstrate that it's possible to do so without any guilt or shame.

In modeling self-care and the art of rest, we gift our children a valuable lesson: the ability to balance the demands of life with moments of rejuvenation and self-nurturing. We empower them to become resilient individuals who understand the significance of self-care, and who, in turn, will pass down this legacy of well-being to future generations. So, let go of any guilt and embrace the beauty of being a role model of self-care for your children, knowing that you're not just benefiting yourself but shaping their path towards a balanced and fulfilling life.

[Music]

Segment: Coaching Questions

As we near the end of today's episode, rich with insights on mindfulness, resilience in the face of life's surprises, and attuning to our own energy rhythms, it's time to engage in some profound personal reflection. The following coaching questions are crafted to provoke deep thought, helping you to unearth a more profound understanding of yourself, your aspirations, and the paths to achieve them. These questions are designed not just for casual contemplation but to prompt a moment of genuine pause and introspection. Whether you choose to explore them through journaling, meditation, or quiet reflection, allow yourself to fully engage with each one.

1. What does taking a day off or engaging in self-care truly mean to me? How do I envision such moments influencing my overall well-being?

2. Can I identify any beliefs or guilt associated with taking time for myself, and how have they influenced my self-care practices?

3. Reflecting on Bea's journey to understanding the power of rest, how has her story resonated with me? What lessons can I apply to my own self-care journey?

4. How does the idea of modeling self-care for my children resonate with me? In what ways can I demonstrate the importance of self-love and self-nurturing to them?

5. What challenges or barriers have I encountered when attempting to prioritize self-care, and what strategies can I implement to overcome them?

6. When I visualize a perfect day off or self-care experience, what activities or practices come to mind that align with my deepest desires and passions?

7. In what ways can I involve my significant other, friends, or family members in supporting my self-care journey, fostering a sense of community and understanding?

8. How can I incorporate the concept of rest and self-care into my daily caregiving routine, helping me to be centered and grounded, rather than feeling overwhelmed?

9. As I reflect on the importance of self-care, how does the idea of becoming a role model for my children resonate with me, and what actions can I take to embrace this role more fully?

10. In light of Bea's transformation, how can I apply her experience and newfound wisdom to my own life, especially when it comes to embracing rest and self-care?

Take the time you need to delve into these questions. They are intended to be more than just queries; they are invitations to embark on a journey of self-discovery and intentional living. Your answers have the power to illuminate your path forward, guiding you towards a life that aligns more closely with your deepest values and aspirations. Remember, each step you take on this journey, no matter how small, is a vital part of your ongoing growth and fulfillment.

CLOSING REMARKS & EPISODE SUMMARY

Episode summary:

In this episode, we explored the art of taking a day off and the profound impact it can have on your life. We delved into the concept of self-care, how it benefits your well-being, and why it's essential to be an example of self-nurturing to your children. You also had the opportunity to engage in deep personal reflection with a set of coaching questions designed to provoke thought and self-discovery.

Next week, get ready for an exciting episode as we sit down with Camille Beckstrand from Tone and Tighten. We'll dive into her journey in motherhood, the inception of the Mommy Tummy Fix program, why I'm a fan of it, her transformation into a fitness and life coach, and her new app designed to help moms align their minds and bodies for a healthier, happier life. Stay tuned for this inspiring conversation!

[Music]

Outro: 

Thank you for joining us on this week's refreshing wellness discussion. I'm Autumn Carter, your guide through the seasons of motherhood, and I hope you found inspiration and valuable insights during our time together.

If you resonate with the topics we explored today and want to continue your wellness journey, I invite you to follow me on Instagram at Moms Wellness in Every Season. There, you'll discover a wealth of ongoing wellness tips specifically curated for moms like you.

Sharing our podcast with others is an act of caring, and I invite you to spread the word by sharing, subscribing, and leaving a review wherever you enjoy your podcasts. Your support is deeply valuable to us and enables us to reach more mothers who are seeking transformation and empowerment.

If you have a specific topic you'd like us to cover in more detail or if you're interested in a free coaching consultation, don't hesitate to reach out. You can send me a direct message on Instagram or visit my website, wellnessineveryseason.com, to send an email. I'm here to support you on your wellness journey.

Thank you again for being a part of our vibrant community. I'm genuinely excited to connect with you, hear your stories, and continue this important discussion in the weeks to come.

Until next time, remember to prioritize your well-being, embrace every season with grace, and always strive for wellness in every aspect of your motherhood journey. Take care, and I can't wait to catch up with you soon.

[Music]