Mariam Musah 
In a quest to strike a balance between motherhood and career, it is easy to forget one important person; Yourself. It is easy to fall into the trap of ‘doing it all’. But get this, taking care of yourself is as equally important as taking care of your family.
Thankfully, you don’t need an hour of skincare, meditation, or a spa day (although it’s good). With just a few moments of mindfulness for busy moms, you can create moments of calm and self-care each day that can transform your motherhood journey.
Ready to breathe, pause, and rediscover yourself? Let’s explore simple ways to incorporate mindfulness for busy moms no matter how packed your day is.
What Is Mindfulness?
It is about being fully present in the moment. It’s paying attention to what’s happening right now. If it’s your thoughts, emotions, or surroundings without judgement.
This might sound simple, but it’s a lot harder than it seems, especially when your mind is constantly running through a mental checklist of everything that needs to be done.
Understanding The Impact of Mindfulness
Practicing mindfulness allows you to slow down, breathe, and focus on the present moment, even if just for a few minutes. It’s a way to practice self-care that fits into your daily routine, without needing to set aside large chunks of time.
Below are some benefits of mindfulness:
- Stress Reduction
- Emotional Regulation
- Increased Focus
Simple Mindfulness Practices for Busy Moms
Here are a few simple practices that are easy to fit into your day:
1. Breathing Exercises
When you’re feeling stressed or overwhelmed, take a few minutes to focus on your breath. This helps calm your mind and bring you back to the present moment. Let’s quickly practice breathing exercises:
- Deep Breathing: Inhale slowly for a count of four, hold your breath for four, then exhale for four. Repeat several times.
- Box Breathing: Inhale for four counts, hold for four, exhale for four, and hold again for four counts before starting the next inhale.
These exercises can be done while you’re driving, waiting in line, or even during a chaotic moment at home etc.
2. Mindfulness in Everyday Tasks
Did you know you can incorporate mindfulness into everyday tasks you’re already doing? Let’s look at a few examples
- While Cooking: Focus on the smells, textures and sounds of cooking. Feel the sensation of chopping vegetables or stirring a pot.
- During Playtime: Be fully present. Notice their expressions, listen closely to what they’re saying and enjoy the moment.
- In the Shower: Experience the sound, feel and warmth of water on your skin. This can help you feel refreshed both physically and mentally.
3. Use Guided Meditations for Mindfulness Apps
Mobile applications like ‘Headspace’ or ‘Calm’ offer short, guided sessions that fit easily into a busy schedule. Five minutes a day can make a big difference in how you feel.
Overcoming Common Challenges to Mindfulness for Busy Moms
Here are simple ways to overcome the common challenges that might prevent you from practicing mindfulness regularly.
1. Lack of Time
One of the biggest obstacles for busy moms is finding time. But mindfulness doesn’t have to take a lot of time. Start small, five minutes of mindfulness listening can make a difference.
2. Distractions and Interruptions
As a mom, you’re likely to be interrupted by household tasks or kids needing your attention. It’s okay if your mindfulness practice isn’t perfect. Be flexible. If you get interrupted, simply bring your focus back to the present moment. it’s about progress, not perfection.
3. Guilt About Self-Care
Many moms feel guilty about taking time for themselves. But by practicing mindfulness, you’re improving your ability to care for your family. When you’re calm, centered, and emotionally balanced, you’re better equipped to handle the challenges of motherhood.
Long-Term Benefits of Mindfulness for Busy Moms
Regularly practicing mindfulness can have long-term benefits.
- Improved Mental Health: Mindfulness helps reduce stress and anxiety, leading to better mental health. It can improve sleep, boost mood and help you feel more emotionally resilient.
- Stronger Relationships with Family: Being more present with your kids and partner, you you’ll find yourself more patient, understanding, and connected.
- Creating a Sustainable Self-Care Routine: You can practice it anytime, anywhere, and it doesn’t require hours of your day.
Conclusion:
As a mom, it’s easy to put yourself last. But mindfulness for busy moms is a simple and effective way to take care of your mental and emotional health without feeling like you need a lot of free time.
Give it a try and see how mindfulness practices can help you reduce stress, feel more present, and take better care of yourself. You deserve it!
