Mindfulness for mums: 10 mini mindful mum moments to try today

Are you bought into the benefits of mindfulness for mums, but just don’t have the time?

Carving out time, even 10 minutes, for some mindful meditation can seem like yet another chore to add to the never-ending to-do list of a busy mum. But what if we were to integrate mini-mindful moments across our day? Here are just a few simple ideas to inspire you and bring a little bit more joy to each and every day:

Rise & Shine

When you first wake up (even if prematurely woken by a little), smile and say (out loud if possible) “it’s going to be a great day today” – even better if you get the kids to say it too!

A Mindful Shower

Feel the water against your skin, smell the soap, listen to the sound of the water hitting the ground. When your attention drifts to your to-do list, notice that, without judgement, and bring it back to each of your senses. It doesn’t need to take any more of your time but can be a powerful and grounding start to the day.

Morning Check-in on You

Use that morning cuppa as a trigger to check in on YOU – “how am I doing today? What is going on for me?” Notice how you’re feeling, any areas of tension in your body. Without judgement, without trying to change it. Take that learning into the day ahead. Do you need to tread gently? Go a bit slower today? What would your advice be to a friend in your position?

Post Drop-off Nature Therapy

You made it through the school run chaos. Congratulate yourself! Before you get on with the day, take a few moments to watch the clouds, or drink in the blue sky; examine the beauty of a flower, or hug a tree. Feel nature’s magic ground you. Feel that sense of calm within.

Smile & the World Smiles with You

Smile at the other mum walking down the street. The mum struggling at the check-out. The mum traipsing round the park. Even if she doesn’t smile back, know that you’ve touched her. Smile at the cashier, the barrister. Ask them how they are. Feel that social connection warm your soul.

Make a Mindful Cuppa

We all look forward to that morning cup of coffee, and this makes for a perfect mindful moment. Instead of rushing to make that cup of coffee before you get on with the day, try to actually sit down and enjoy your coffee if for only a moment. Take a sip and really take note of the coffee as you swallow, how it feels trickling down your throat and into your body. Reflect on how it makes you feel, and really savour that feeling. This is a great and really easy way to practice mindfulness.

Pick up Hugs

However fraught the day, make those first few moments of reunion count. Smile, even if you’re struggling inside. Take the opportunity for cuddle. Take every opportunity you can. Hold on for an extra few moments – as long as you can. Feel that oxytocin warm your blood and lift you up.

Soften & Zoom

Big emotions flying? Take a deep breath and try the mantra “I soften into this moment”. Zoom in on something you truly adore about them. Those eyelashes, that dimple…

Kids-Tea Time-Out

Can you take a few minutes to yourself before kids tea? A trip to the loo? Or even just a few moments at the sink? Connect with your breath – notice your chest rising and falling, the air passing through your lips or your nostrils – be curious. Breathe in, breathe out. Re-set.

Sleep Well

Take a few moments before you go to sleep to reflect on the best moments of the day. Never mind the mayhem. See if you can name 3 magic moments. Be specific. Reflect on how & why they happened. Let the rest of the day go. Feel that gratitude glow as you drift to sleep.

Bonus Point: Do Something Creative

We’ve recently discovered Winnie’s Picks at Motherhood: The Real Deal and it has become our number one mindful activity! Their painting by numbers kits are the ultimate creative way to relax and reduce stress. It’s become our favourite evening wind down, and really requires zero creative talent.

Author bio

Sara Campin is a life coach, a wellness blogger and Founder of Nourish, a social enterprise, tech start up focused on maternal wellbeing.

Nourish wants to revolutionise motherhood by helping all mothers prioritise their self-care. They plan to develop a new wellbeing app – the first of its kind – created by mothers, for mothers. The app will provide easy access to practical, bite-sized tips and tools to manage your emotions and navigate the challenges you face, depending on your needs and preferences in that moment. All content will be evidence based and provided by a team of maternal wellbeing experts.

Nourish is a social enterprise and will be donating the majority of their profits to mental health charities.

They are currently running a Kickstarter crowdfunding campaign to raise the money they need to build the 1st version of their app, which could make a real difference to mums and their families. Check out their campaign HERE for more details. There are loads of fabulous rewards for every pledge, so you can not only support this important project, but also bag something life-changing for yourself as well.

You can follow Nourish on Instagram and Facebook or check out their website for more information.

They would absolutely love your support in achieving their mission and making this app a reality.


  1. I need to take more mindful moments for myself. Starting with more sleep – I always get to bed far too late (she says, typing comments after midnight…)

  2. Wow… his post is so grounding in itself! When people say mindfulness to me my mind usually wanders to intricate colouring in and indulging in something for myself for hours on end and naturally I assume I just don’t have the time. This could be a really helpful tool in my life, thank you

  3. People may say this all the time in comments but I have absolutely bookmarked this! I’ve been working on mindfulness/meditation for a while now but it’s fallen by the wayside since I’ve been pregnant. I’ve wanted to get back into it and then gotten anxious thinking how on earth can I try it when I’ve got a new small human knocking about too! But this is SO helpful 🙂 Thank you!

  4. Love this because I read about mindfulness and worry that it will just become another big thing that I have to achieve along with all the others bits like work, home education, housework, cooking, shopping blah blah. This makes it seem very achieveable – baby steps and all that. Thank you #CoolMumClub

  5. I love this advice. I’m not very good at first thing in the morning and am likely to be too groggy to remember, but I can certainly try! My favourite is taking the time to look at nature before starting the day. #CoolMumClub

  6. Some great tips here, thank you! I’m going to try the mindful shower this morning, I’d never thought of doing that.

  7. I was taught mindfulness when working with cancer patients and carers in the NHS, it has been invaluable to myself and my son – especially with all the stuff we’ve had to go through with my partners own cancer treatment 4 years ago.

  8. I like the idea of a mindful shower – water always relaxes me, especially in combination with my favourite essential oils.

  9. I think making the conscious effort to smile and be friendly is actually very good for well being and also doing soemthing creative as you say.

  10. I really need to try starting the day with positive affirmations even though at the moment things aren’t really going my way but I will be mindful and try thinking more positive which will hopefully attract more positivity x

  11. Smile & the World Smiles with You. You may be the only person that other person sees that day. I love to make someone else’s day ❤️❤️❤️

  12. We do a few of these already but going to start doing the Post Drop-off Nature Therapy , I can walk home from dropping the kids off through the woods, take an extra 10-15 minutes but would be a good way to unwind before starting my day

  13. Some nice ideas here although I worry that if I smile at random strangers they may think I’m a bit batty!

  14. I love the rise and shine technique, as it’s something the whole family can do. Quite often my daughter will go ‘I hate this day!’ when its not a Friday so waking up and saying ‘it’s going to be a great day today’ sounds like it will benefit all of our moods.

  15. I think the shower is the easiest place to practice mindfulness with no distractions (hopefully no children shouting for you!) so this will be one of the tips I would try first

  16. I’m going to try to have a Mindful Cuppa – that one I think I will find most useful to me, and difficult for me to forget. I’ve already put my favourite cup out by the kettle so there’s no excuse.

  17. Rise & Shine . . . It’s a great idea to start the day off with a positive outlook! Set your mind that the day will be great and it probably will be!

  18. Sleep Well is the most appealing to me. Heartfelt gratitude is enriching both to individuals and the universe as it is such a strong positive vibration. I try to remember to express mine from time to time but daily would be better.

  19. I try very much to enjoy my first cup of tea of the day but it is rare that is the case, my youngest has severe learning difficulties and becuase of his health issues he has been at home since March, so any spare time or more importantly uninterrupted time is nearly impossible, I do like to keep things quiet(er) first thing though so I can conjure up some mental strength to get me through the day!

  20. The sleep time. As my due date looms I am aware that once baby is here and already having another baby of 1 and a boy of 5 I will have to take a lot more sleep in order to function well throughout the day.

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