Is mindfulness for moms even possible?

Between the diaper changes, older ones fighting, and all the chores that need to be done, there’s been plenty of times I ask myself this same question.

And here’s the thing I’ve noticed in my own life—when my blood sugar is all over the place, mindfulness feels almost impossible. My energy crashes, I’m more irritable, and it takes way less for me to snap.

I can just feel my stress level starting to rise, and I begin to realize that I really need to take a “time out” for myself to calm down and just focus—before I snap at my kids or someone who’s just trying to help.

Can you relate?

But when my blood sugar is steady, it’s so much easier to slow down, take a breath, and actually be present with my kids.

That’s why I created The Balanced Blood Sugar Blueprint for Moms—a free guide with 10 simple tips to help you feel more balanced, calm, and energized throughout your day. It pairs perfectly with mindfulness because when your body feels steady, your mind can follow. Grab your copy now!

So yes, taking even just a few minutes for yourself is possible and super important for your sanity!

Mindfulness, the simple act of focusing our attention on the present moment, can be a game-changer for busy moms. It can help reduce stress, increase patience, and even make us more productive.

In this post, I’m going to give you 5 practical and effective mindfulness techniques to help you de-stress and find some much-needed calm amidst the daily hustle.

I will also be giving you some affirmations you can practice with these techniques. Affirmations can help increase your confidence, self-esteem, reduce stress, and improve your mental well-being by replacing negative thought patterns with positive ones. This can be a really powerful addition to your mindfulness practice.

I have also created a digital download of 52 Motherhood Affirmation Cards.  You can keep these on your phone so they’re always with you, or you can print them out. They’re great for vision boards! You can choose one affirmation for each week of the year and pair it with your weekly practice.

So, grab a cup of your favorite tea, take a deep breath, and let’s dive into some mindfulness techniques that can transform your everyday hustle into a more peaceful journey.

TECHNIQUE 1: Deep Breathing

The first technique I am going to share with you is deep breathing. This is probably one of the easiest things you can do for yourself when you’re busy.

It’s a simple, yet powerful practice that can be done anywhere, anytime—when you first wake up, sitting in your car before or after work, after dropping the kids off at daycare, or whenever you need to take a “time out” and calm down.

Step 1: Find a comfortable position, either sitting or standing.

Step 2: Close your eyes and take a slow, deep breath in through your nose for four counts.

Step 3: Hold your breath for four counts.

Step 4: Exhale slowly through your mouth for six counts.

Step 5: Repeat this process for about two minutes.

I’ve found that taking a few deep breaths during hectic moments when I’m really stressing out helps me stay present and focused on what really matters.

It doesn’t even have to be a full 2 minutes!

Whenever you’re stressed, just take a deep breath, center yourself, and bring your focus back to the present moment. And in that instant, you will feel a wave of calm wash over you, allowing you to approach the day with clarity and intention.

Affirmation: Just as the needs of my children matter, so do my own.

TECHNIQUE 2: Body Scan

The body scan is another great mindfulness technique that helps you connect with your body and release tension.

This practice not only helps to ground us in the present moment, but it also promotes deep relaxation and an increased sense of connection with our own bodies. By adding this into your daily routine, you’ll be giving yourslef the gift of self-care and cultivate a greater capacity for calm amidst the busyness of motherhood.

Step 1: Lie down or sit in a comfortable position.

Step 2: Close your eyes and take a few deep breaths.

Step 3: Start at the top of your head and mentally scan each part of your body, noticing any tension or discomfort.

Step 4: As you exhale, imagine releasing tension from those areas.

Step 5: Continue scanning your entire body until you reach your toes.

I will usually do a quick body scan before bedtime to let go of the day’s stress and prepare for a restful night’s sleep.

I’ll often pair this with Progressive Muscle Relaxation to help release tension and make drifting off to sleep easier.

On the Mindful Mamas app (link below under resources), there’s a bedtime meditation that walks you through these techniques. This is very helpful at the end of the day and you’re just really sore and feel run down. It’s also been helpful for me when I’ve had multiple thoughts running through my mind at the end of the day.

Affirmation: As a mom, I am doing my best. And my best is good enough.

TECHNIQUE 3: Mindful Eating

A third technique is mindful eating, which helps create a deeper connection with our food and promotes healthier eating habits.

Step 1: Choose a small, healthy snack, like a piece of fruit or a handful of nuts.

Step 2: Sit down without any distractions, such as your phone or TV.

Step 3: Take a moment to appreciate the food’s color, texture, and aroma.

Step 4: Slowly eat your snack, savoring each bite and paying attention to the flavors and sensations.

Mindful eating has made me more aware of my hunger cues and helps me avoid overeating during busy days.

This is also what I teach my clients to do. If you would like to learn more, you can book a call here.

Affirmation: Taking care of myself makes me a better mom because I parent from abundance, not from lack thereof.

TECHNIQUE 4: Gratitude Journaling

Gratitude journaling is a fantastic way to shift your focus from stress to appreciation.

This is a great technique to add to your morning routine. It will help you start the day on a more positive note. I’m always in a better mood after I do my gratitude practice in the mornings!

Step 1: Find a quiet space and grab a notebook or journal.

Step 2: Write down three things you’re grateful for that day.

Step 3: Reflect on why these things make you feel thankful.

Keeping a gratitude journal reminds me of the positive aspects of my life, even on the most challenging days. You can do this in any journal, but if you’re looking for a journal specific to gratitude journaling, I like this one (this is not an affiliate link, this is just the one I use): Good Days Start With Gratitude: A 52 Week Guide To Cultivate An Attitude Of Gratitude

Affirmation: There is peace and love in my home even in the midst of chaos. And for that I am forever grateful.

TECHNIQUE 5: Loving-Kindness Meditation

The final technique is loving-kindness meditation, which helps cultivate compassion for yourself and others.

Step 1: Sit comfortably and close your eyes.

Step 2: Silently repeat phrases like, “May I be happy, may I be healthy, may I be safe, may I be at ease.”

Step 3: After a few minutes, extend these wishes to your loved ones, and eventually, to people everywhere.

If you like doing a devotional, the Midnight Mom devotional pairs really well with this practice. It gives you a passage, and then at the end there is a short prayer and a spot where you can write the name of a person or group of people you want to send that prayer to.

Affirmation: Today I will find peace in being good enough because perfection is impossible.

---

Remember to be patient with yourself as you add these practices into your daily routine.

You don’t have to incorporate every one either. If you can only do 1 or 2, that’s absolutely fine. Or if you like 1 more than the others, that’s OK too—personally, I do the deep breathing the most since you can literally do this ANYWHERE.

For more resources on mindfulness, check out the links below:

How Busy Working Parents Can Make Time For Mindfulness — https://www.mindful.org/busy-working-parents-can-make-time-mindfulness/

Mindfulness For Moms — https://www.fabworkingmomlife.com/how-to-practice-mindfulness-as-a-busy-mom/

Mindfulness For Your Health — https://newsinhealth.nih.gov/2021/06/mindfulness-your-health#:~:text=Health Benefits of Mindfulness,blood pressure and improve sleep.

What Are The Benefits Of Mindfulness — https://www.apa.org/monitor/2012/07-08/ce-corner

Mindful Mamas — https://mindfulmamasclub.com/