Mindfulness for Busy Moms: Simple Strategies to be More Present in Your Everyday Life

In today's fast-paced world, it can feel nearly impossible to find a moment of peace and clarity. Mindfulness, the practice of being fully present and engaged in the moment, can help reduce stress and quiet the mind in the midst of distraction.

By now, I'm sure you've heard some of the benefits of mindfulness for busy moms, and maybe you've even tried meditation or yoga. If you feel like it's challenging to make mindfulness a part of your routine, I get it. As a working mom, I know that there are certain days when you don't even have five minutes to turn on a mediation app, and making time for a mindfulness practice can feel like another task on our never-ending to-do lists. The great thing about mindfulness, though, is that you can practice it with things you're already doing. Here are five tips for being more present in your everyday life, even when it feels like you don't have time.

Focus on Your Breath. One of the Easiest Mindfulness Practices for Busy Moms

Breath is a powerful anchor to the present moment. It’s always with us, yet we often overlook its potential to ground us. Taking just a few moments each day to focus on your breath can make a significant difference in your overall sense of mindfulness. Try this simple exercise:

1. Take a Deep Breath: Inhale deeply through your nose, allowing your lungs to expand fully, for a count of three. Hold the breath for a moment, then exhale slowly and completely for a count of four.

2. Observe the Sensation: Pay close attention to the sensation of the breath as it enters and leaves your body. Notice the rise and fall of your chest or abdomen with each breath.

3. Gently Redirect Your Focus: If your mind begins to wander, gently guide your attention back to counting your breath. It's perfectly okay (and normal!) for your thoughts to wander. Redirecting your thoughts to your breathing in the moment is a key aspect of mindfulness.

Tune In With Your Senses

Another way to be more present is by tuning in with your five senses. This practice helps you connect with the here and now by engaging with your surroundings.

By immersing yourself in the sensory experience of daily activities, you enhance your connection to the present moment and foster a greater appreciation for life’s simple pleasures. Here's how to do it:

• Engage Your Senses: Take a few moments to really notice what you can see, hear, smell, touch, and taste. For example, when you leave the house to go to work, notice the color of the sky - are there any clouds? Has the color changed based on what time of day it is? Listen to the sound of dogs barking or cars driving; notice if these sounds feel close or far away. Notice the smell of any trees or plants around your. Notice the temperature - is it warm or cold? Is it raining, snowing, or humid?

• Practice Sensory Awareness: Pay attention to how your body feels when completing daily tasks. For example, notice the feel of your feet on the ground as you walk; notice the smell of your soap in the shower; notice the sound of a loved one's voice as they tell you about their day.

• Be Curious: Approach everyday experiences with a sense of curiosity. What new details can you observe that you might have overlooked before? For things that are engrained in your everyday routine, think about how you can experience them in a new way by focusing on your five sense.

Choose One Daily Ritual to Practice Mindfully

Incorporating mindfulness into a specific daily ritual can be a powerful way to build a habit. Choose one routine activity and commit to practicing it mindfully. Focusing on one ritual can help you build a more mindful approach to other areas of your life.

• Morning Coffee or Tea: Instead of rushing through your morning beverage, take a few minutes to fully enjoy the process. Notice the aroma, the warmth of the mug, and the flavors. Think about an intention you would like to set for your day as your pour your cup.

• Commuting: If you drive or take public transportation, use this time to practice mindfulness. Focus on your breath, or listen to calming music.

• Bedtime Routine: Wind down with mindfulness by paying attention to the sensations of brushing your teeth or the feel of your pillows as you settle into bed. You might choose to wind down with a bedtime meditation or by reading a book.

  
  
  
  

Dedicate Screen-Free Time with Loved Ones

Living in the digital era, it's easy for screens to divert our attention, even when spending quality time with loved ones. Being intentional about going screen-free during these moments can deepen your connection and engagement. Here are some ways to achieve this:

• Set Boundaries: Establish specific times or activities where screens are not allowed, like during meals, family game nights, or when out with friends.

• Be Present: Utilize this time for meaningful conversations, sharing experiences, or simply enjoying each other's company without distractions from screens. See some of the sensory strategies above for ways you can feel more in touch with your senses while spending time with others.

• Establish Traditions: Create regular screen-free traditions that everyone in the household can anticipate, such as a weekly pizza night or an evening walk before dinner.

Practice Gratitude

Gratitude is a powerful emotion that holds the key to unlocking a more fulfilling and content life. By embracing gratitude, you open yourself up to a world of positivity and awareness that can transform your daily experiences. It's more than just saying "thank you"; it involves genuinely recognizing and appreciating the abundance in your life.

• Daily Reflection: Take a moment in the morning as you make your coffee or tea, or at night as you're drifting off to sleep, to think about things you are grateful for that day. This moment of pause allows you to focus on the good things in your life, no matter how big or small they may be. It sets a positive tone for your day or helps you unwind and find peace before sleep.

• Gratitude Journal: By jotting down your thoughts and feelings of gratitude, you create a collection of positive moments that you can revisit whenever you need a boost. It's a simple yet effective way to cultivate a mindset of abundance and appreciation.

• Express Appreciation: When you appreciate something someone says or does for you, let them know! Whether it's a heartfelt thank-you, a kind gesture, or a thoughtful note, these acts of gratitude create a ripple effect of goodwill and connection. By sharing your gratitude with others, you not only brighten their day but also reinforce your own sense of abundance.

  
  
  
  

Include Your Kids

As a mom, it can be so easy to feel like there's no time to practice mindfulness because of your kids, but by making mindfulness something fun that you can do together can have benefits for both of you. It helps promote emotional awareness, self-regulation, and resiliency, and there are plenty of ways to include your kids in your mindfulness practice, no matter their ages. Here are a few ideas:

• Go on a sensory walk - Ask your kids about the colors of the leaves, the sounds of the birds, the smells of flowers, etc. Pause and notice these things with them! Get down to their eye level, and notice the world from their point of view.

• Stuffed animal breathing - Here's a fun way to teach your kids to take deep breaths! Lay down on your backs and place a stuffed animal on your bellies. Watch the animal go up and down as you breathe.

• Play "I Spy" - You and your kids probably already know how to play this! Take turns looking around the room, and create a hint for the other person to guess what you can see. "I spy with my little eye something that is (purple, bumpy, tiny, etc). Encourage them to notice the textures, sizes, and colors of various objects in your space.

• Soak in the quiet moments - As you lay your baby in their crib, or give your older child a hug, take a moment to pause. Feel how close they are to you, remind yourself about how much you love them, and let them know.

Mindfulness has been shown to improve wellbeing by decreasing anxiety, depression, and stress. It is a powerful skill that you can access any time, even when you're a busy mom. In fact, the busier you feel, the more important it is to slow down and notice what's around you.

If you live in Massachusetts and are looking for a therapist to help you feel more present and mindful, I’m currently accepting new clients. Feel free to reach out to schedule a consultation; I'd be honored to help you take the next step toward healing and growth.

Disclaimer: The content provided on this blog is for informational and educational purposes only and is not intended as a substitute for professional therapy, diagnosis, or treatment. Reading this blog does not establish a therapeutic relationship. If you are in need of mental health support, please seek help from a licensed mental health professional.