As an at-home mom since 2016, I’ve learned that finding time for mindfulness can be tricky, whether you’re a work-at-home mom juggling deadlines or a stay-at-home mom managing household duties and caring for kids. But here’s the good news: mindfulness doesn’t require hours of meditation. Small moments of mindfulness can help you stay centered and calm throughout the day, even with the chaos of family life swirling around you. Let me share with you some mindfulness exercises that have helped me, and that you can easily integrate into your routine.
What is Mindfulness?
Mindfulness is the practice of being fully present in the moment, aware of what’s happening around you and within you, without judgment. For at-home moms, this means being intentional about tuning into your thoughts, emotions, and actions, even in the midst of a busy household.
Why Mindfulness Matters for At-Home Moms
As a mother of two, I’ve experienced firsthand how easy it is to get caught up in daily tasks—work, chores, helping kids with homework, and more. It can feel overwhelming, leading to burnout or feelings of guilt for not being fully present. Practicing mindfulness has been a game-changer for me, helping me manage stress, increase patience, and improve my ability to focus on both my kids and my work.
Quick Mindfulness Practices for At-Home Moms You Can Squeeze Into Your Day
Here are a few mindfulness exercises I personally use, which take just a few minutes but can make a significant difference in how you feel throughout the day.
1. Mindful Breathing (2 Minutes)
This simple technique is one of the easiest ways to start your mindfulness practice. Whenever you feel overwhelmed or need to refocus, take a few moments to breathe deeply.
- How to do it: Sit or stand comfortably. Inhale deeply through your nose for a count of four, hold for a count of four, and exhale slowly through your mouth for another count of four. Repeat this cycle five times.
- When to try it: I like to practice mindful breathing while preparing breakfast or before my kids return from school. It helps reset my mind and allows me to be more present with them.
2. Mindful Morning Routine (5 Minutes)
Start your day with a moment of mindfulness to set the tone for the rest of the day. I often do this after my 5 am wake-up for preparing the kids for school, before diving into chores or blogging.
- How to do it: Before getting out of bed, take a few deep breaths and mentally prepare yourself for the day ahead. As you go through your morning routine—whether it’s brushing your teeth or having your coffee—focus on the sensations, sounds, and smells of each task.
- When to try it: During your morning routine, between the time you wake up and before the family gets up.
3. Mindful Chores (5-10 Minutes)
I’ve found that even the most mundane tasks, like washing dishes or folding laundry, can become moments of mindfulness. Instead of rushing through these chores, try to slow down and fully engage with the task at hand.
- How to do it: While doing your chores, pay close attention to the sensations. Feel the warm water on your hands as you wash the dishes, or the texture of the clothes as you fold them. Notice your breath as you work, and try to let go of any racing thoughts.
- When to try it: During housework—whether cooking, cleaning, or tidying up.
4. Mindful Listening (3-5 Minutes)
As an at-home mom, I know how hard it can be to listen intently when your mind is occupied with a long to-do list. But practicing mindful listening with your kids, spouse, or even during work meetings can enhance your relationships and communication.
- How to do it: When someone speaks to you, focus solely on what they’re saying without thinking about your response or the next thing you have to do. Pay attention to their tone, body language, and emotions.
- When to try it: During conversations with your kids or partner, especially after school or dinner time.
5. Mindful Walk (5 Minutes)
A short walk, whether around your home or in the garden, can be a refreshing way to bring mindfulness into your day. I usually do this while tending to my kitchen garden twice a week, and it’s a great way to clear my mind.
- How to do it: Walk slowly and focus on your footsteps. Feel the ground beneath your feet, notice the sounds around you, and observe your surroundings without judgment.
- When to try it: When taking a break from work, between chores, or during garden time.
6. Mindful Gratitude (2 Minutes)
Taking a moment to reflect on what you’re grateful for can help shift your mindset, especially when things feel overwhelming.
- How to do it: Close your eyes and take a few deep breaths. Mentally list three things you’re grateful for in that moment—whether it’s your children, your home, or a small victory from your day.
- When to try it: At the end of the day, perhaps after putting the kids to bed or before you unwind for the evening.
Incorporating Mindfulness into Your At-Home Life
Mindfulness doesn’t need to be time-consuming. It’s about being intentional with the little moments, and making them count. As an at-home mom—whether you’re working from home or managing household duties full-time—you deserve a few moments each day to breathe, reflect, and be present.
By incorporating these simple mindfulness practices into your daily routine, you’ll find yourself better equipped to handle the demands of motherhood while maintaining a sense of calm and focus.
Meditation Tools for Every At-Home Mom
1. Meditation Cushion
A meditation cushion can help you maintain proper posture while sitting, reducing discomfort and allowing you to focus on your practice. I’ve found this to be one of the most important tools for longer meditation sessions, especially after a long day of running around with the kids.
Recommended: Meditation Cushion – Zafu & Zabuton Set
This cushion provides both comfort and support, perfect for beginners and seasoned meditators alike.
2. Essential Oil Diffuser
A diffuser can transform the atmosphere of your space by filling it with calming scents like lavender or eucalyptus. During my mindfulness sessions, I love using essential oils to set the tone—it helps me relax and instantly puts me in a meditative state.
Recommended: Aromatherapy Essential Oil Diffuser
With a variety of settings and a sleek design, this diffuser is a perfect addition to your meditation space.
3. Noise-Cancelling Headphones
For moms with little ones or those working from home, noise can be a major distraction. Investing in noise-cancelling headphones can create an oasis of quiet no matter what’s going on around you. I’ve used these to block out the chaos of family life so I can focus on my breathing exercises.
Recommended: Bose Noise Cancelling Headphones 700
They provide top-tier sound quality and comfort, making them great for guided meditations or peaceful music.
4. Yoga Mat
While meditation doesn’t always require a mat, having a soft, supportive surface can make a big difference, especially if you’re practicing mindful movement or stretching before meditating. I use mine for a few mindful yoga stretches before sitting down to meditate.
Recommended: Manduka PRO Yoga Mat
Durable and comfortable, this mat can double as both a yoga and meditation mat, perfect for those who like to stretch before meditating.
5. Meditation Timer App or Device
While I typically use my phone for timing my meditation sessions, dedicated meditation timers are a great tool for moms who want to limit distractions. I love using a simple app to set a 5, 10, or 15-minute session—it helps me stay committed without checking my phone.
Recommended: Meditation Timer Cube
This easy-to-use timer can keep you on track without pulling you out of your meditation practice.
6. Weighted Blanket
A weighted blanket can enhance meditation sessions, especially during mindful breathing or body scanning exercises. I’ve found that on stressful days, wrapping myself in a weighted blanket helps me feel more grounded and present.
Recommended: YnM Weighted Blanket
Available in various sizes and weights, this blanket helps reduce anxiety and can be a soothing addition to your practice.
7. Mindfulness Meditation Books
If you’re new to meditation or mindfulness, having a guidebook on hand can provide inspiration and structure for your practice. I’ve turned to these books during my journey as an at-home mom to help me navigate stress, overwhelm, and mindfulness techniques.
Recommended: “The Miracle of Mindfulness” by Thich Nhat Hanh
This classic book offers practical advice for bringing mindfulness into everyday life.
8. Meditation Bench
For those who find sitting on the floor uncomfortable, a meditation bench can provide the perfect balance of support and alignment. I often use one for longer meditation sessions, especially when I need to focus on my posture.
Recommended: Mindful & Modern Meditation Bench
It’s portable and ergonomic, offering excellent support during seated meditations.
9. Mindfulness Journal
A mindfulness journal is a great way to track your meditation experiences and reflect on your mental state. Personally, I use mine as part of my self-care routine, jotting down thoughts and insights after each meditation.
Recommended: The Mindfulness Journal: Daily Practices, Writing Prompts, and Reflections for Living in the Present Moment
This guided journal helps you stay focused and intentional about your mindfulness journey.
10. Meditation Shawl or Blanket
A meditation shawl provides warmth and comfort during meditation, helping you to stay focused and avoid distractions from the cold. I’ve found it especially helpful during early morning sessions when the house is quiet but chilly.
Recommended: Soft Meditation Shawl
Wrap yourself in this cozy shawl to maintain warmth and focus during your practice.
What mindfulness practices work for you? I’d love to hear from other at-home moms on how they stay centered amidst the chaos!
