5 MINDFULNESS TIPS FOR BUSY MOMS

Mindfulness is a practice that takes some time to learn, but has huge benefits. Not only does dedicating time for self-care help you feel relaxed and energized, it can also directly impact your cortisol levels and reach your health and fitness goals faster. 

When I completed mindfulness meditation training a few years ago, I was blown away by how many misconceptions people had about what it means to practice mindfulness. Honestly, I even had some thoughts in the back of my mind when I started that it just meant sitting quietly in silence and trying not to think about anything. But it’s so much more than that.

Having the tools to practice mindfulness will help you eliminate stress and anxiety, ground and center yourself, help you find clarity, connect with your spirit, and bring a sense of calm and peace. So here are five of my favorite ways to help busy moms practice mindfulness.

1. MEDITATION WALKS

Meditation is about: 

• Grounding yourself
• Connecting to your spirit and surroundings
• Learning to be fully present in the moment
• Learning how to still your mind and eliminate distractions

 But to do all of these things, we have to be intentional with our time and energy. We have to focus on our breathing and our connection to our spirits, and that can be hard to do as a busy mom!

Some of my clients over the years have struggled with “traditional” meditation and think they just can’t practice mindfulness, but that’s not true! So I encourage them to try a meditation walk. All you have to do is disconnect from electronics and music and focus on what’s around you. Teach your brain how to be fully present. Just grab your stroller or a hiking backpack and get yourself out of the house and into nature.

When you take the time to be aware of your surroundings and engage all your senses, you’ll notice so many new things. I love teaching my kids this life skill, and the other day on our walk, Jameson (my 7-year-old) said, “Mom, notice how the trees move and how green the leaves are and how the wind feels cold on my skin. And I can hear those birds chirping.”

Nature can be healing, so try this form of moving meditation!

2. GROUNDING YOUR BODY

If you’re someone that experiences anxiety, sometimes your body and mind can be tricked into believing that you are not safe. When this happens, your nervous system goes haywire and your mind starts to lose the ability to regulate those intrusive thoughts. This is why connecting with the earth and grounding your body is such an important tool. 

Get outside and take your shoes off. Feel the grass beneath your feet and focus on the sensation you feel. You can just lay there and connect with the earth.

Grounding has shown to improve sleep, normalize your day and night cortisol levels, regulate the nervous system, and more.

Related: If You're Feeling Anxious

3. ENGAGE YOUR FIVE SENSES

When anxiety or stress starts to creep in, it’s important to start engaging your five senses. 

• What can you hear?
• What can you smell?
• What can you taste?
• What can you touch and feel?
• What can you see? 

List them out loud, and focus on the details. Take your time and run through each sensation. 

Doing this will allow your body to come back down to Earth and help you remember that you are OK. And the beauty is that you can practice this anywhere! It doesn’t matter where you are, just as long as you’re able to utilize even just a few of your senses.

4. JOURNALING

When people are working through a fitness routine, it’s common for them to take progress pics along the way to see how their body is changing. This piece of the routine keeps them motivated and reminds them that even the small steps and changes are worth celebrating. 

Journaling works in a similar way.  When you take time every day to be quiet, listen to your thoughts, and even write them down, you’re investing in that mental progress! Every entry will be an opportunity in the future for you to see how much you’ve grown, and even more than that, it’ll help you process the emotions that come up as you move through your week. 

Whether it’s taking time to physically write in a journal or just typing notes in your phone for 10 minutes a day, journaling can be such a valuable habit.

5. LIMIT SCREEN TIME

I’m sure you’ve heard me talk about this before, but I cannot stress enough how important it is to take time away from screens. We all have our phones on us all day long, and when you have kiddos, sometimes all that you have energy for is a movie night on the couch. Look, no judgment here. I know those moments!

But I also know how my phone can impact my anxiety and stress levels. If I’m not intentional about setting my phone down or keeping an eye on my screen time, even if a lot of that time is for work, then I sometimes get to the end of the day and think, “Why do I feel so drained?” 

As moms, this is a great opportunity for us to teach our kids how to set boundaries with screen time early on so that they grow up knowing how to protect their peace and mental health. Plus, it’ll push you to get creative with that extra time away from your screen. Maybe try a meditation walk, a new hobby, or time doing something you enjoy to get you away from the screen!

BONUS: IT'S OK TO DROP THE BALL SOMETIMES

So much of mindfulness is learning to embrace those small moments while clearing stress, anxiety, and turmoil from your brain and body, and sometimes the first step is learning to give yourself grace. We may be masters of multitasking, but we are allowed to drop the ball now and then. 

I’ve had seasons where I felt like I needed to be on top of everything, and after my third baby, I remember feeling like as hard as I tried, things just still weren’t falling into place. The truth is that I wasn’t leaving any room for error, and because of that, I wasn’t able to see what I really needed in that season. 

You’re going to forget things and be late or miss days at the gym because you just can’t make it. Moms may be superheroes, but they’re not meant to be perfect. Doing what you can with the time you have each day is a lesson in itself. 

Spend that time wisely, and reframe your perspective by prioritizing mindfulness! 

A FEW EXTRA RESOURCES

The BodyByBree podcast (Better Me with BodyByBree) has a few episodes specifically connected to mindfulness and meditation, so if you’re trying to find what works for you, be sure to check these out!

• Abundance Meditation
• Pregnancy Meditation
• Children’s Meditation
• Gratitude (Guided Meditation)

I'm a mom of 4 and have been a certified personal trainer with specialties in pre- and postnatal fitness for 13 years. I'm also a certified nutrition specialist and certified meditation and mindfulness coach.

I am passionate about helping women change their lifestyles to be the healthiest, happiest versions of themselves and I've seen it happen for thousands of women.

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