Mindulness for Beginners: A Simple Guide for Busy Moms
If you’ve been feeling curious about meditation or “mindfulness” but you don’t know where to start, this post is for you. Maybe you even have tried it but you weren’t sure if it was really your thing - but it can be worth trying again - and this post can help.
Why mindfulness is worth trying (even when it feels hard)
Before diving into how, it helps to understand why these practices are so often recommended. Research shows that mindfulness can help:
Reduce stress and anxiety
Improve emotional regulation and mood
increase focus and mental clarity
support better sleep
calm the nervous system
Sounds pretty magical right?
For moms, mindfulness isn’t about becoming calmer all the time - it’s about creating brief moments of regulation and self-connection in a very demanding season of life (with all the extra benefits listed above).
The biggest myth: “I’m supposed to have a blank mind”
One of the most common things I hear from clients is: “my mind keeps wandering” or “I can’t sit still, so this must not be for me”.
But mindfulness is not about stopping your thoughts or sitting perfectly still - especially when you are just starting out. Clearing up this misconception can help the mindfulness practice feel more approachable from the start. The goal is simply to notice what’s happening inside you, with curiosity instead of judgement - and gently bring your attention back when it drifts. Wandering thoughts are not a failure, they are a part of the practice. The key is that rather than allowing your wandering mind to spiral, you simply notice and then bring your attention back.
5 simple ways to get started (that are totally do-able for busy moms)
If you are new to mindfulness, start small. A few minutes is more than enough, and all of the practices below are do-able for even the busiest moms.
Here are 5 simple, realistic ways to begin:
Mindful breathing
Inhale for 4 counts, exhale for 4 counts. That’s it. Even 1-2 minutes counts.Use a phrase or mantra
Try something simple like “inhale calm, exhale tension” or “I am safe”, “I am grounded”, “I am enough”
Guided meditation
These can be especially helpful if your mind feels busy. Apps or short YouTube meditations can guide you so you’re not doing it alone. If you struggle to find time in your day, guided meditations can be great as you are laying in bed before sleep.Mindfulness in daily tasks
Choose a simple daily task (eating, brushing your teeth, washing your face, doing dishes). Bring your full attention to the experience using your senses: what you see, feel, smell, hear, or taste.
Mindful movement
Mindfulness does not require stillness! It only requires your attention. Go for a walk and focus on your steps, your breathing, or your surroundings. Any exercise, movement, stretching, or even playing with your kids can become mindfulness when your attention is intentionally present in your body and in the current moment.
A final gentle reminder
Mindfulness doesn’t need to look perfect to be helpful. You don’t need a quiet house, a long routine, or a calm mind. Small moments of awareness can give your mind a much needed break from the mental load, and can help reduce anxiety, build self-connection, and support emotional well-being over time.
Support for Moms in BC
If you are a mom in BC curious about mindfulness or looking for therapy support for anxiety, overwhelm, or nervous system regulation, you don’t have to figure it out alone.
I offer online therapy for women and moms across British Columbia, supporting concerns such as anxiety, overwhelm, and nervous system regulation. Mindfulness is one of the tools often integrated into the therapy space in a way that feels realistic and supportive.
If you’d like to learn more about working together, you are welcome to reach out and book a consultation.