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Moms know the feelings of stress, anxiety and overwhelm well. Learn my favorite easy mindfulness practices for moms to help you feel more present and calm.
If you’re a mom, then you’re no stranger to overwhelming feelings. Being a mom is the best job in the world, and some days it can feel like the hardest job ever invented too.
I’m right there with you. I love my daughters and my life more than I ever imagined possible. But I get overwhelmed by life too. Especially lately.
My absolute favorite way to get my anxiety to chill out is to Walk It Out. It works better for me than anything else. However, since becoming ill, that practice just isn’t something I can do. Hopefully someday I will be able to again.
For now, I have to rely on mindfulness practices I can do while sitting or lying down. Because that’s my life. And that’s okay.
When you have little ones, I know it’s not easy to get out for a long walk. Sometimes you just need some mindfulness practices for moms that you can use no matter where you are.
Sometimes that means you’re in the bathroom. Where you’re hiding from your kids. Again. We’ve all been there.
Over the last few years, I’ve become much more mindful and present in my life through a variety of different practices. Today I want to share a few simple mindfulness practices that I use when I need to calm my overwhelming feelings. You don’t need to spend any money or have any special equipment. Just the desire to be more present in your life.
I hope these mindfulness practices for moms will help you become more mindful and present in your own life.
Visualize Your Place in the Universe
The purpose of this exercise is to remind you just how small you are in the great, big world. I’m not sure why, but it always makes me feel like my problems are smaller and easier to deal with.
I start off by closing my eyes and taking several deep, cleansing breaths. Once I’m feeling ready, I picture the room of the house I’m in. Once I can clearly picture that, I zoom out in my mind and look at my house. Then my street, then my neighborhood, then my city.
I keep zooming out and picture my county, then my state, then my country, then my continent, then the Western hemisphere, then earth from space and then our galaxy from further out.
Then finally I try to picture the tiny little dot where I am back where I started. It really helps to put things back into perspective.
When shifting between visualizing each location, you should be taking a deep breath in through your nose and out through your mouth. By the time you’re done visualizing your place in the universe, you should be feeling a bit more calm.
I like this mindfulness practice for moms because it’s something you can literally do anywhere, anytime. It only takes a few minutes, so there’s no excuse not to give it a try.
Visualize Your Breath Traveling Up and Down Your Spine
Meditation is a wonderful practice for being more mindful, but I know that when your mind is going a million miles an hour, it can be hard to slow it down. Visualization can be so helpful in instances like that.
For this exercise, it’s best if you’re seated, but you could also do it lying down. Close your eyes and take a deep breath in through your nose. As you breathe in, visualize your breath traveling from the base of your spine all the way to the crown of your head as you fill your chest and belly fully with air. Visualize that the air you’re taking in is healing, soothing energy.
Next, breathe out slowly through your mouth, visualizing your breath traveling slowly back down your spine and grounding you to the earth. Every time you breath out, visualize all of your worries traveling down your spine and into the earth where it can be transformed into something positive.
Continue to breath in and out, visualizing with each breath, until you feel relaxed and ready to get back to your day.
Notice Every Tiny Detail in a Crystal
I am obsessed with crystals. When I was 11, I wanted to be a geologist and had a huge collection of crystals, minerals, fossils and other cool stuff like that.
A few years ago, I got back into collecting crystals and have a huge collection now. I love every last one of my crystals and I always welcome more into my home.
That said, if you don’t have a crystal, you can use anything from nature for this mindfulness practice for moms. A pretty rock. A big leaf. A tree. A flower. A piece of bark. Pretty much anything from nature that is visually interesting will work for this exercise.
This is one practice you can partake in with your eyes open, so it’s great if you have little ones you can’t take your eyes off of. It’s also something simple you can teach younger kids to do with you.
I find it’s best to be in a well lit room or outside where you have plenty of natural light for this practice. Start by sitting comfortably and holding your crystal (or chosen object) in your hands.
I often choose this piece of Crackle Quartz because it has lots of rainbows and interesting features to it.
Look closely at it. Are there any little rainbows or flecks of colors you haven’t noticed before? Does the light reflect differently off of it at different angles? Are there texture differences you notice? Do you see reflections in it? Color gradations? Cracks or imperfections?
The point is to slow down and notice every single tiny little detail. When you can do that, you’ll be able to pull yourself back into the present moment and out of your state of overwhelm.
When you get good enough at it, you’ll notice yourself starting to do it more often – and to objects that aren’t just natural when that’s all that’s available.
For example, when I’m at doctor’s appointments and feeling nervous and unsettled, I do it with walls, ceilings, fabrics and anything else that’s around. I like it because it’s something you can do without drawing a lot of attention to yourself in public.
It’s really that simple to pull yourself back in the present moment through mindfulness. There are many practices you can use to help you be more mindful in addition to these practices. Find something that works for your and implement it!