We’re busy moms. It feels like there’s rarely time to focus on just ourselves. But just like I offered ideas for “fitness snacks” in my last CMM post, now I’m back with ideas to sneak in five short minutes of calm in your day.
Maybe you’ve meditated before, or maybe you’re new to this. Either way, here are 5 meditation practices for 5 minutes of calm.
Box Breathing
I love this type of breathing meditation because it really grounds me and gives me something to focus on.
Here’s how it’s done: Take an inhale for four seconds, hold the breath at the top for four seconds, exhale for four, and then hold the breath at the bottom for four. Repeat this as many times as you feel comfortable. I would recommend doing it at least for a minute or two and then settling into your seat with steady, unrestricted breaths after.
Forest Bathing
As a mom, it’s not often that we find ourselves with enough time to be alone outside, but if you can carve it out once in a while, even for 5-10 minutes, it will do your body and mind so much good.
Forest bathing is a practice of immersing oneself in nature, specifically forests, to experience therapeutic and health benefits. It involves slowing down and being one with nature. If you’re a lover of the outdoors, this particular practice has your name written all over it.
If the forest is far from you, head into your backyard, under a tree, or to a local park.
Visualization Meditation
Go back to a favorite memory or favorite destination, even just for a few minutes in your mind. Use all your senses to relive what made it so special. There have been studies that show that simply visualizing a positive experience brings you back to that exact moment as if it were happening right in front of you again. Some examples are an exotic island vacation, a ski trip, a girls’ night, or a family trip to the mountains.
Take five minutes to find your calm this way. It’s amazing how soothing it can be, and you can bring that feeling with you through the rest of the day after you blink your eyes open.
5-4-3-2-1 Mediation
This is lovely to practice; you can do it inside or out. It’s similar to box breathing where it gives you something specific to keep your mind “busy” while relaxing, hah.
Here’s how to do it:
– Name five things you can see
– Name four things you can hear
– Name three things you can feel
– Name two things you can smell
– Name one thing you can taste
You’ll quickly realize there’s so much life and wonder around you, so many little details that make up your world. This is a lovely practice to do with your kids, too.
Walking Meditation
I love this one. Combine movement and meditation by going on a short walk, even in your yard, without your headphones, and take in the day. There’s something about being all in on the moment, no distractions, and moving your body that just feels good.
Ditch the shoes, even. Feel the grass or concrete below your feet. How does it feel? What do you notice?
Calm starts with you. If you want your kids to be more calm, you have to be more calm. Sprinkling in moments to meditate, even just for five minutes, we will restore you more than you know. Try it. What’s the worst that could happen? …. What’s the best that could happen?
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