5 Simple Meditation Techniques for Busy Moms

5 Simple Meditation Techniques for Busy Moms

Busy moms say simple forms of meditation help them cope with life’s inevitable stresses.

By: Laurie Sue Brockway

Tracy Thibodeau, mom of three, starts every busy day with her own personal form of meditation. She says it helps her feel calmer and more able to meet the stresses of the day. She says a special benefit is that she also doesn’t yell at her kids as much.

“I've learned that the mental clarity that comes from meditation is one of the greatest gifts I can give my three daughters,” Thibodeau says. “For me, that means getting up early to find 10 minutes, without interruption.”

A recent article on the Harvard Health Blog points out that different forms of meditation can help people relax. We spoke to busy moms who said they often seek an easy-to-implement approach, such as guided meditation, simple breathing, calming music, or mindfulness.

“Meditation is the process of bringing yourself into the present moment,” says Alena Gerst, LCSW, RYT, a psychotherapist specializing in mind/body wellness. “I cannot think of anyone who needs this practice more than moms.”

Here are five simple ways to meditate:

1. Mini meditation. “Many people don't feel they have time to meditate or aren't very good at it,” says Kathy Gruver , PhD, LMT, RM, author of Conquer Your Stress With Mind/Body Techniques. “I like to do a mini-meditation. It consists of concentrating on the breath, the rise and fall of the chest. On the inhales, you think ‘I am’ and on the exhales, you think ‘at peace.’ And repeat. These can be done anytime, anywhere. You can close your eyes or keep them open. It’s a perfect mini-vacation for moms.”

2. Mindfulness. You don’t have to sit in silence alone on a special pillow. “You can do a walking meditation or a mindfulness meditation, which means you're actually doing something but being mindful of it,” says happiness coach and meditating mom, Britt Reints. “You could do it in the shower. Instead of focusing on your list of things to do for the day, focus on the feeling of the water on your skin, the sensation of washing your hair, and the smell of your shampoo.” Try it with cooking and eating, too. The idea is to just pay attention to the task in front of you. Make sure to turn off distractions like phones and the TV.

3. Guided journey. Sometimes it helps to hear a voice leading you through an experience. “I listen to my favorite meditations from YouTube just after the kids leave for school and before I head out to work,” says Reints. “It doesn't require me getting up extra early or trying to get my kids to be quiet at night.” It can also be free and easy to access.

4. Musical interlude . Many moms find soothing music is all they need. Thibodeau suggests headphones to help tune out the rest of the house for a few minutes. “To help me tune sounds out, I use a quality pair of headphones and listen to meditation music,” she says.

5. Just breathe. On those days when you cannot even grab five full minutes, try a breathing meditation during spare moments. “The simplest way is to check in with yourself several times a day and take five deep breaths in a row -- in through the nose, out through the mouth,” says Gerst. “It can be just what a mom needs to remember that it's OK to slow down.”

More from P&G everyday: Toddlers Are the Perfect Age to Learn to Meditate (It's True!)

In addition to feeling calmer and having a clearer mind, some meditating moms say they are less likely to react to stressful moments with anger.

Clinical psychologist Andrea Stephenson, PhD, began meditating a year and a half ago when she heard about the great benefits of mindfulness meditation with athletes. She quickly discovered it helped in her own life -- and in dealing with her children.

“Meditation is effective because it helps you in the moment by giving you space to choose how to respond,” she says. Prior to meditating, she would get upset and angry when her children got hurt, especially if she had warned them to slow down or be careful. Since she started meditating, she says she has a less aggravated and more compassionate approach.

Thibodeau agrees. “One of my goals is to yell less, and I can always tell when I've fallen off the meditation rhythm -- my house gets louder,” she says. Starting with a calm mind primes her for a better day all around.

Do you meditate? Have you seen a change in your wellbeing?

Laurie Sue Brockway is a journalist and author who has written extensively on love, marriage, parenting, well-being, and emotional health. Her work has appeared in hundreds of print and online publications, including Everyday Health and The Huffington Post.


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Thank you for tips I will be using it everyday.

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A very helpful article.

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Can't wait to try the bathtub tea bags to destress me.

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These meditation ideas seem quick and practical enough to squeeze into a busy mom/persons life style. Also easy enough to drive some motivation into those of us whom just need a bit of a push in the right direction. Stress cause some VERY major health issues. Taking time to detox your body from stress is a good gift to give yourself.

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