Hey, Mama. Yes, you. The superhero who can manage a toddler meltdown while simultaneously remembering the school project, the grocery list, and what time soccer practice starts.
Let me guess: you’re exhausted. I see you, and I’m here to tell you one thing—you deserve five minutes. Just five. And in those five minutes? Let’s dive into guided meditation for moms.
Meditation is not some fancy, far-away concept reserved for monks on mountaintops. It’s a tool, a reset button, and it’s for you.
So, grab your coffee, put the baby monitor on, and let’s explore seven easy, powerful meditation for busy moms inspired by some of the most enlightened teachers out there. Spoiler alert: this might just become your new secret weapon for staying calm and strong all day long.
Mindfulness for Moms – 7 Best Guided Meditation for Busy Moms
1. Paramahansa Yogananda’s Guided Breath Meditation
Let’s kick off the mindful mum chapter with the OG of meditation, Paramahansa Yogananda, the guy who brought yoga to the West. His approach? Focus on your breath. Simple, right? Breathing deeply not only oxygenates your body but also helps you hit the pause button on chaos. Hence, this is also superb practice meditation for expecting mothers.
How-to:
- Sit somewhere comfy. (Yes, even the bathroom if that’s the only quiet place!)
- Close your eyes and take a deep breath in through your nose, hold it for a few seconds, and exhale slowly through your mouth.
- Repeat this for five minutes, focusing only on the rhythm of your breathing.
Mama tip: Do this in the carpool lane or right after you’ve tucked the kids in. Yogananda said, “Be calmly active and actively calm,” and this meditation sets the tone.
2. Sadhguru’s Inner Engineering Moment
Sadhguru, the ever-wise and charismatic yogi, swears by the power of awareness. His simple meditation technique for mindfulness for mothers asks you to bring attention to your inner self. No frills, just connection.
How-to:
- Sit quietly and ask yourself, “What does my body need right now?” Maybe it’s rest, nourishment, or even laughter.
- Spend five minutes simply observing your thoughts and emotions without judgment. Just watch them float by like clouds.
Mama tip: Sneak this in while your kids are watching their favorite cartoon. Sadhguru says, “The quality of your life is determined by how you experience it,” and this practice helps you reset that experience.
3. Sufi Whirling (No, You Don’t Have to Spin… Unless You Want To)
Sufi meditation is about connecting to divine love. Think of it as a heart-based meditation. You don’t need to do full-on whirling like the dervishes (though that’s an option). Instead, focus on opening your heart.
How-to:
- Close your eyes and place your hand over your heart.
- Visualize a warm light filling your chest, expanding with each breath.
- Spend five minutes repeating a word like “love” or “peace” quietly to yourself.
Mama tip: Try this before bed. It’ll soothe you better than scrolling Instagram for “just five minutes” (which we know is a lie). Rumi said, “Let yourself be silently drawn by the strange pull of what you really love.” That love starts here.
P.S. This is also the perfect yoga and meditation for pregnant mothers.
4. Osho’s Dynamic Shake-It-Out Meditation
Osho believed in shaking things up—literally. This is mindful mama meditation for the mom who’s been holding it all in (like that scream you suppressed when the toddler spilled juice on your work laptop).
How-to:
- Find a space where you won’t be interrupted.
- Spend a minute shaking your body—arms, legs, head—like a wet dog drying off.
- For the next two minutes, jump up and down lightly, letting out little sighs or noises as you exhale.
- Finish by standing still and just breathing deeply.
Mama tip: Lock yourself in the laundry room for this one. You’ll walk out feeling ridiculously refreshed. Osho said, “Get out of your head and get into your heart. Think less, feel more.” This meditation does just that.
5. Ananda Mayi Ma’s Devotional Silence
Known as the “Blissful Mother,” Ananda Mayi Ma believed in meditating with love and devotion. Her approach? Complete silence, where you simply sit in gratitude. Sitting in gratitude is also considered a great meditation for new moms.
How-to:
- Sit down, close your eyes, and think of one thing you’re deeply grateful for—even if it’s just that your toddler finally napped today.
- Let the feeling of gratitude fill your whole being for five minutes. No words, no distractions, just pure thankfulness.
Mama tip: This pairs perfectly with your morning coffee or tea. Ananda Mayi Ma said, “Silence is the language of God. All else is poor translation.” Five minutes of this and you’ll feel closer to bliss.
6. Eckhart Tolle’s Present Moment Pause
Eckhart Tolle, the guy who made us all think twice about living in the now, has a meditation that’s almost too easy. It’s all about focusing on the present.
How-to:
- Pause whatever you’re doing and take one deep breath.
- Notice everything around you—the smell of your coffee, the sound of your child’s laughter, the sunlight streaming through the window.
- Stay in this moment for five minutes, savoring it like a decadent dessert.
Mama tip: Do this during snack time or while folding laundry. Tolle says, “Realize deeply that the present moment is all you ever have.” Turns out, so, mindful moms, the present is pretty awesome when you pause to notice it.
7. Mooji’s Blissful Being Meditation
Mooji’s teachings focus on finding the stillness within. This tool of mindfulness for busy moms is like pressing the reset button on your frazzled mind.
How-to:
- Sit comfortably and close your eyes.
- Ask yourself, “Who am I if I’m not my thoughts, my to-do list, or my roles?”
- Spend five minutes resting in the peaceful awareness of just being.
Mama tip: Try this while your kids are building a Lego masterpiece. Mooji says, “Step into the fire of self-discovery. This fire will not burn you; it will only burn what you are not.” Five minutes of this, and you’ll feel more like yourself.
Meditation for Moms: Your New Superpower
There you have it, the mindful mum! Seven techniques of meditation for busy moms, each unique, all powerful. The best part? None of these require fancy gear or hours of time. Five minutes is all it takes to recharge your batteries and show up as the calm, strong, and loving mom you want to be.
Meditation isn’t about being perfect or having a spotless mind. It’s about giving yourself a little grace, a little space, and a whole lot of love. So, steal those five minutes—you’ve more than earned them.
