As moms, we’re pulled in so many directions that self-care can be challenging. We might have the best of intentions and then feel bad if we fall short. Sitting down to journal or going for a walk might even feel like just another thing you have to do.

These feelings are normal! But as busy and exhausted as you might be, you can benefit from a moment of mindfulness with a quick meditation.

If you are new to meditation, you might be less likely to try something unfamiliar. But don’t worry: There’s no right or wrong way to do it, and the more you do it, the more you gain from the practice. To start, you just need 5 to 10 minutes of quiet time.

Science-backed benefits of meditation

• Become more present: Meditation keeps you in the here and now—and less focused on the past and future¹.
• Reduce stress and anxiety: When you meditate, you draw attention to your breath, and that helps encourage your body’s own natural relaxation response².
• Increase your compassion: When you take time for yourself to meditate, you cultivate compassion and acceptance for yourself and others³.
• Get better sleep: When you meditate, you reduce your stress levels, and when you’re less stressed out, less cortisol runs through your body. Reduced cortisol levels are associated with fewer sleep interruptions⁴.
• Get calm with your baby: Meditating while holding your baby can amplify the meditation’s emotional regulation effects—and even help calm your baby⁵.
• Increase your milk supply: It stands to reason that if you’re calm, your milk will flow more easily⁶.
• Cultivate coping skills: Mindfulness practices help you cultivate a more balanced outlook, so you’re less likely to feel reactive to life’s challenges⁷.

Ready to meditate?

There’s no right or wrong way to meditate, but these tips will help ease the way, whether solo or with your baby. Whatever meditation time you can get, whenever you can get it, will benefit you and your baby.

• Find a place to sit that’s quiet, where you won’t be disturbed for 5 to 10 minutes.
• Nap-trapped with your baby, or can’t put her down? Meditate!
• Breastfeeding? Listen to meditations while you are nursing.
• It’s not always easy to sit still with your thoughts. Becoming distracted is normal and OK. Just allow your thoughts to pass, and return to your breath.
• Grab a blanket, or put on a sweater. Slipping into a really relaxed state can sometimes make you a little chilly.

Pick a meditation to suit your mood

These meditations are short and geared toward moms. (They’re so short and effective, you might find yourself listening more than once a day. The more, the better!) They’re tailored to meet different emotional states, but all of them will benefit you, no matter what you’re feeling.

Try one of them out, and notice how you feel afterward. You may feel calmer, more relaxed, and maybe even a little sleepy. Other sensations may emerge. These are common responses, even if they feel unfamiliar. And they are all part of your recovery process.