Mindfulness is one of the most powerful tools for navigating the chaos of modern parenting. It offers a way to find calm, connect with yourself, and show up as the parent you want to be—patient, present, and kind.
But if you're new to mindfulness, getting started can feel overwhelming. Where do you begin? How do you make time for it when life already feels so full? Let’s break it down into simple, actionable steps to help you start your mindfulness journey with ease.
Understanding What Mindfulness Really Is
At its core, mindfulness means paying attention to the present moment, with kindness, curiosity, and without judgment.
It’s about noticing what’s happening—both inside you and around you—without trying to change it. Instead of getting swept away by worries about the future or regrets from the past, mindfulness brings you back to now.
For parents, this can be life-changing. It means being able to pause before reacting to your child’s tantrum, savoring the sweet moments that often slip by unnoticed, and showing yourself compassion when things don’t go as planned.
Exploring the Two Main Types of Mindfulness
There are two primary ways to practice mindfulness:
Mindful Meditation: This is a dedicated practice where you intentionally set aside time to sit quietly, focus on your breath, and observe your thoughts, feelings, and sensations.
Mindful Moments: These are small pockets of presence woven into your day—like noticing the warmth of your coffee cup, feeling the sun on your skin, or truly listening to your child without distraction.
Both approaches are valuable, and you don't need hours of silence to reap the benefits. Even a few minutes can make a difference.
How to Practice Mindful Meditation and Mindful Moments
Starting small is key. Here’s how to begin each type of practice:
Mindful Meditation:
Find a quiet space and sit comfortably.
Close your eyes (if that feels good) and focus on your breath.
Notice the inhale and exhale without trying to control it.
When your mind wanders (because it will!), gently bring your focus back to your breath.
Mindful Moments:
Choose an activity you already do daily—brushing your teeth, drinking tea, or walking.
While doing it, tune in to your senses of touch, sight, smell, taste and sound. Tune in to how you are feeling right now, at this very moment.
When your mind drifts, return back to the task at hand.
Tips to Make Mindfulness Easier
Creating a sustainable mindfulness practice requires intention, but it doesn't have to be hard. These tips can help:
Know Your Why: Are you seeking more patience with your kids? Relief from stress? Greater self-awareness? Knowing your motivation keeps you inspired.
Find the Right Time: Choose a time that fits your routine— - for example, mornings, after school drop-off, or before bed.
Try Habit Stacking: Attach mindfulness to an existing habit. For example, take 3 deep breaths after brushing your teeth or practice gratitude while waiting for the kettle to boil.
Personally, I find mindful moments throughout my day > I take a few deep breaths when I wake up in the morning and mindfully wash the first three dishes each evening. I also enjoy a short meditation while I'm waiting in the car at school pick up (with the car parked and turned off obviously!) These small practices keep me grounded. (You can read more about my mindfulness journey here, here, and here.)
Create a Dedicated Space (If That Works for You)
While mindfulness can be practiced anywhere, having a dedicated space can make it easier to stay consistent. It doesn’t have to be fancy—a cozy corner with a cushion, a candle, or a plant is enough. The key is to make it inviting and free from distractions.
The Benefits: What You Can Expect
The rewards of mindfulness can be both immediate and long-term:
Immediate Benefits:
Feeling calmer and more grounded
Increased patience and clarity
A moment of peace amid the chaos
Long-Term Benefits:
Better emotional regulation (less reactive parenting!)
Improved sleep and stress management
Stronger connections with your children and yourself
To Summarise
Mindfulness isn’t about perfection—it’s about presence. Start small, be kind to yourself, and watch the ripple effect unfold in your life and parenting. You’ve got this!
BONUS TIP:
Build Your Mindfulness Muscle with the 30-Day Unlock Parental Calm Planner
If you’re ready to build a consistent practice, my 30-Day Unlock Parental Calm Planner and Reflection Journal is the perfect place to start. It includes:
30 pre-recorded meditations ranging from 3 to 15 minutes, designed to gradually build your mindfulness muscle.
Daily affirmations to inspire positive thinking.
Gratitude practices to cultivate joy and resilience.
This planner is designed with busy parents in mind—short, effective practices that fit into your life, not the other way around.
Check out the Unlock Parental Calm Planner here.
About Me
Hi, I'm Nina, Mindful Parenting Coach and mum to three little boys.
Mindfulness transformed my parenting and my life.
Like many parents, I struggled with patience, constantly feeling pulled in different directions.
But when I started practicing mindfulness—even in small moments—everything changed. I became more present with my kids, kinder to myself, and better equipped to handle life’s ups and downs.
If I can build this practice amid the chaos of parenting, so can you. And I’d love to support you on your journey.
To learn more about my 1:1 Mindful Parenting Coaching Program, click the link below.
Comments