4 Practical Meditation Techniques for New Moms by Mia Barnes
Becoming a new mom is an amazing journey, but you're probably feeling overwhelmed, sleep-deprived and constantly on the go. But what if we told you that just a few minutes of meditation each day could make a world of difference?
Meditation can be a helpful tool to keep you grounded and connected, not just to your baby but also to yourself. Here are four practical meditation techniques designed specifically for new moms to help you find moments of calm in your busy day.
Breathing Meditation
When your day feels hectic, breathing exercises can bring instant calm. Find a quiet spot, sit comfortably and close your eyes. Inhale through your nose until your abdomen expands, then breathe out through your mouth. Focus on the rhythm of your breath moving in and out. This simple activity can help calm your mind and body in just a few minutes.
Every so often, practice breathing with your baby. Hold your baby close to your chest, keep your eyes closed and take deep breaths as you feel your baby against you. It helps you connect with your baby while calming your mind.
If you prefer a more structured approach to controlled breathing for meditation, there are many resources you can access online — some paid, others offering free beginner classes.
Mindful Moments
Find ways to incorporate mindfulness into your daily routine. Whether you’re washing dishes, folding laundry or rocking your baby to sleep, try to be fully present in the moment. Notice the sounds, textures and sensations around you. This turns ordinary tasks into opportunities for meditation, helping you stay grounded and connected throughout your day.
Feeding time, whether breastfeeding or bottle-feeding, can be an opportune meditative experience. Focus on your baby's breathing, the sound of their sucking and the warmth of their body against yours. Let go of any distractions and just be in that moment with your baby. This practice can help you feel more connected and present, turning a routine task into a mindful break.
Mantra Meditation
A mantra is a word or phrase that you repeat to center yourself. Choose something that motivates you, like “I am calm” or “This too shall pass.” Sit quietly and repeat the mantra either silently or out loud. This technique can be incorporated into other meditation activities. Although studies have proven that yoga by itself keeps your mind from wandering, incorporating a mantra with some poses will help you find your center of focus faster. When you start to feel overwhelmed, a mantra can be a powerful way to bring you back to a sense of balance.
Body Scan Meditation
Body scan meditation helps you reconnect with your body, which often gets neglected in the chaos of motherhood. When you have a rare quiet moment, lie down or sit and close your eyes. Ensure you are comfortable, then slowly bring your attention to different parts of your body, start from your toes and work your way up to your head. As you focus on each area, release any tension you might be holding.
Time individual sessions to last between 30 and 40 minutes to realize the full benefits of this type of meditative exercise. By doing this, you’ll learn to tune into your body’s needs and release stress stored in different parts. Body scans are great for winding down after a long day and help you fall asleep more easily.
Make meditation a habit to achieve wellness and remember, there's no "perfect" way to meditate. Even a few minutes daily can significantly impact your well-being as a new mom. Your mind may wander, and that's OK — gently bring your focus back to your breathing or chosen focus point. With regular practice, you'll find it easier to stay present and calm amidst the beautiful chaos of motherhood.
Be patient with yourself, and know that by taking care of your mental health, you're also taking care of your baby.
Mia Barnes is a professional freelance writer specializing in postpartum wellness and practical family health advice. She has over 5 years of experience working as Body+Mind magazine's Editor-in-Chief. You can follow Mia and Body+Mind on X and Instagram @bodymindmag.