Meditation for mothers

As shocking as this may sound, you are the most important person in your family. Because if you are not ok, they won’t be either, you really do need to put your own oxygen mask on first

You may be finding that anxiety is a near constant companion, or you are trying to find time to do the things that you loved before motherhood began for you,. It can be difficult to see your way through sometimes, especially when you are so pushed for time. But, meditation can help you to find you again.


Because meditation will slow those rushing thoughts down. Mindfulness meditation which is the first kind of meditation that we will look at is about bringing your attention to the present moment. The present moment is somewhere that nowadays we don’t spend much time. We are so busy thinking about what we have to do, checking our phones and devices that we are present less and less. What do I mean by present? I mean fully absorbed in what you are doing in the moment.

When you meditate lovely things start to happen.

When you meditate the parasympathetic nervous system is activated and that allows the relaxation response to take over. Your breathing slows down, your heart rate slows down Our brains have more opportunity to absorb oxygen and eliminate carbon dioxide which calms us down. The thoughts stop rushing and we can connect to how we are feeling and hear ourselves think. Meditation reduces anxiety and depression, it reduces inflammation in our bodies, it re-wires our brains so that we start to think differently. We can change the way that we think so that we don’t operate in a continually heightened state and that’s invaluable when you are dealing with the high pressure situation of getting a tantruming toddler around the supermarket….

I know what you are thinking…. I don’t have time!

The one thing that most mothers that I know have in common, and I include myself in this, is that they don’t have enough time. When your child is really small, the lack of time can feel suffocating. It can take all day to prepare one meal. You can get massive anxiety as you try and cram three hours worth of activity into nap time. So, I know that finding time to meditate can seem like an impossibility. But I promise you it will help, so bear with me.

The meditations that I have selected can be as short or as long as you like. You don’t need to make it into a big thing, you don’t need a cushion, candles and incense. Nothing complicated. You can do them sitting down by yourself if you are really lucky, you can do them while you are waiting for football practice to finish, or while your child feeds in your arms. All you have to do is breathe.

The meditations here come from the Buddhist tradition, from the great teacher Thich Naht Hahn. You don’t have to be buddhist. You don’t need to be spiritual or religious and if you are, nothing in these meditations will offend your beliefs because they are just about breathing.

The next few blogs will contain meditations for you to try. I have written them and recorded audio for you. They all follow the same pattern

Get yourself comfortable

Release the tension in your body


Focus on your breathe.

There are so many different techniques for focussing on the breath so I have put a few different ones in and your can choose whichever one resonates with you

Soon you won’t need to refer to the audio or the transcript. Then you will find that you can practice those techniques either formally by sitting down and spending 5, 10 or 20 minutes meditating but most importantly you can stop at any time and practice the breathing techniques wherever you are and whenever you need to.

Get in touch if you have any questions, either by email or DM me on instagram.


louise birt