This may come as a revelation, but if you’re a mom who is stressed, overwhelmed, and overworked, you don’t have to stay that way.
Meditation is a stress-relieving tool that works, and it’s easy to learn. The best part? You can meditate in the comfort of your home — or car, or local park, or a quiet corner of your office.
We pulled together the best tools and strategies to help you learn to meditate and to set your life on a calmer path:
Shonda Moralis' quick take on why moms should meditate
How to meditate (without expensive books or classes)
- How do beginners learn to meditate?
- “I'm too busy with the kids to meditate!”
- Getting over the initial hump
- Meditation techniques beyond beginners
Which type of meditation is best?
- Mindfulness meditation
- Spiritual meditation
- Focused meditation
- Movement meditation
- Mantra meditation
- Transcendental meditation
- Progressive relaxation
- Loving-kindness meditation
- Visualization meditation
- Meditation for sleep
- Meditation for manifestation
- Meditation for self-love
- Meditation for kids
- Meditation for teens
- Meditation courses
Mindfulness skills and exercises to reduce stress, anxiety, and pain
Bottom line: Learn to meditate for a better life
Take a deep breath, and keep reading:
Author and Mom Shonda Moralis offers a quick take on why moms should learn to meditate
Shonda Moralis, author of Breathe, Mama, Breathe and a mom herself, says meditation can be “life-changing” for busy moms everywhere — and you only need a few minutes a day.
“Research shows that kids whose parents meditate are more well-behaved, calm, and happier,” she says. “The children do not even need to meditate themselves. It is powerful, evidence-based, and must be experienced first-hand to feel the wide-ranging benefits.”
Moralis adds that her own relationship with her children was drastically enhanced by meditation — and it inspired her to write her book.
To learn more and experience meditation for herself, Moralis enrolled in her local hospital’s 8-week Mindfulness-Based Stress Reduction (MBSR) program. Part of the homework was to meditate 30 minutes a day.
“At the time, my daughter — who is now 20 — was 3. Within weeks, I noticed so many positive changes. I slowed down a notch (which was not easy to do as a Type-A mom) and found I was actually more productive and efficient,” she says.
Moralis says she had more energy and patience with her daughter because she wasn’t as stressed and enjoying life more in general.
“I was hooked,” she says.
What is meditation?
In the simplest terms, meditation is “a method for drawing your awareness away from the external world and into your internal world,” says Philip Clift, a yoga studio owner, meditator and contributor to the podcast, “The Astral Hour.”
Based in Knoxville, Tenn., Clift has been teaching clients to control their breath and focus their minds for more than three decades.
He says that in today’s world, people are constantly bombarded with information and media, in addition to managing our interpersonal relationships.
“Meditation allows you to intentionally move into your own personal experience,” Clift says. “It allows you to resonate with the present moment, which you can’t do if you’re distracted by external factors.”
Why learn to meditate? What are the benefits of meditation?
Meditation has multiple benefits. Some of them are physical, and others are emotional and mental.
According to the National Center for Complementary and Integrative Health, there’s evidence that meditation may reduce blood pressure, as well as symptoms of irritable bowel syndrome and flare-ups in people who have had ulcerative colitis. It may also ease symptoms of anxiety and depression and help people with insomnia.
“Meditation enhances every aspect of your life,” Clift adds. “We can become very distracted and imbalanced by coping with daily stressors. Meditation is a way of moving past that.”
Is therapy worth it? Best online therapy sites for 2023
How to meditate (without expensive books or classes)
So how do you start meditating? First of all, you don’t need any fancy equipment or even a teacher; you can learn to meditate all by yourself.
In fact, you might have been meditating already without realizing it. Exercising, a hot shower, daydreaming — anything that takes you away from outside stimulation counts as meditation, Clift says.
“Once you learn the techniques, you can apply them easily to your daily life,” he says. “Paying attention to your breath is the best place to start.”
Yes, you can absolutely teach yourself to meditate — you just need a couple of simple techniques, like knowing the right way to breathe. Once you’ve mastered meditative breathing, you can move on to more “complex” techniques, if you choose. But breathing is the base of any meditative practice.
Check out this video from Epworth HealthCare in Tyrone, Pa., that provides 5 minutes of mindful breathing exercises:
How do beginners learn to meditate?
Maybe you’ve always thought that meditation meant you had to “stop thinking,” which sounds difficult, especially as a busy mom. But Clift says the point is not to stop thinking — it’s to create a focal point to think about. This focus is known as mindfulness.
What does it mean to have a focal point?
“You can visualize something; you can listen; you can focus on the movement of your breath or your hands,” Clift says. “But making your breath your focus is the best place to start. Most of us are not focused on the quality of our breathing, and taking a full breath, down into your navel, is enough to focus most people.”
“I'm too busy with the kids to meditate!”
Even busy moms can find time to focus, Clift insists. Think about those moments in the evening when you’re trying to get things done after your kids are in bed. Yes, folding clothes and rinsing off dinner dishes can be meditation for moms.
Cliff’s advice?
When you’re doing these tasks, coordinate your breathing with what you’re doing and allow your mind to focus.
“Become tuned in with the scent of the detergent,” Clift says. “If you can find a single point of focus — your breath, a scent — then you can transform your regular activities into more of a meditative practice.”
Moralis adds, “Mindful breaks are designed to fit seamlessly into your day without you having to stop and have alone time. You can take a mindful break while you are folding laundry, waiting in line at the grocery store, or while reading books at bedtime. As a second-time mom myself, I knew there was no way I’d be meditating 30 minutes a day with a newborn, but I wanted to keep mindfulness part of my daily life. So I designed 5-minute mindful breaks.”
Getting over the initial hump
Aside from learning the right breathing technique, Clift suggests moms who want to learn meditation start by exercising – yoga, stretching, running or anything that quiets the mind and grounds the body.
“If you aren’t grounded in your body, it’s hard to contain your mind,” Clift says. “I recommend basic yoga or some kind of movement. Even something as simple as pushups and sit-ups.”
Meditation techniques beyond beginners
Once you’ve learned to quiet your mind and focus, you can try more “sophisticated” meditation activities, such as visualization. But don’t jump ahead and try to advance too quickly; all meditation types are beneficial to your health.
Which type of meditation is best?
Several types of meditation exist, but the one you should stick with is the one that resonates with you, Clift says. Basically, the nine different “types” of meditation are similar in that they all require you to focus your mind, but on different focal points.
“They all involve drawing awareness to your internal world,” Clift says. “One of the nine is going to work better for you than it would for someone else.”
The nine types of meditation
1. Mindfulness meditation
Mindfulness is the most popular (and simplest) type of meditation. It simply involves observing your thoughts as they cross your mind, while breathing intentionally.
2. Spiritual meditation
Do you pray? Praying counts as meditation. Practiced for centuries by various religions, spiritual meditation can help you feel more connected with whatever higher power you believe in.
3. Focused meditation
Once you’ve learned breathing techniques, try focused attention meditation, or FAM. The journal Frontiers in Psychology describes it as selecting a focal point, such as a candle flame or photograph, and focusing intently, trying not to let your mind wander.
4. Movement meditation
If you’re jogging or practicing yoga, you can practice movement meditation. Focus your mind on the movement of your body rather than your thoughts.
5. Mantra meditation
Repeating a positive mantra, such as “I will ace this job interview,” is a type of meditation, especially paired with intentional breathing.
6. Transcendental meditation
This meditation type is similar to mantra meditation, but instead of focusing on a phrase, transcendental meditation can use just a sound, like the “om” in yoga.
7. Progressive relaxation
Another body-focused type of meditation, progressive relaxation involves tensing, then releasing, your muscles. The National Library of Medicine describes it as “actively contracting muscles to create tension and progressively releasing …until participants acquire complete relaxation.”
8. Loving-kindness meditation
A loving-kindness meditation involves focusing on positive feelings for your loved ones: friends, kids, parents or just people in general.
9. Visualization meditation
For this type of meditation, envision something positive in your mind, such as a beautiful seashore or a flower — then focus and breathe.
Positive Parenting Solutions review: Is it worth it?
Meditation resources for moms
Books, apps, podcasts and YouTube videos are all great meditation resources to help you get started. For the following list, we’ve scouted content that has a high user rating or that has been endorsed by reputable practitioners and organizations.
If you’re looking for a comprehensive app to learn to meditate, we recommend downloading the Yours app, which provides tailored content to help you become more mindful, including:
- Interactive breathing clocks
- Sleep stories, music, ambient soundscapes, nature sounds, and more
- Mindfulness meditation courses to help you reduce stress and anxiety
- Psychological advice on mental health topics
- Hundreds of hours of yoga videos with guided experts
Yours is currently only available for iOS devices.
Meditation for sleep
These are our picks to help you relax and fall asleep.
Meditation for sleep apps
- Calm (4.8 Google Play rating / 4.8 App Store rating)
- Relax and Sleep Well Meditations (4.8 Google Play rating / 4.8 App Store rating)
- Medito: Meditation and Sleep (4.8 rating Google / 4.9 App Store rating)
- Calm Sleep (4.5 rating Google / 4.8 App Store rating)
Meditation for sleep books
- “Sleep Meditations: Peaceful Visualizations and Calming Practices to Lull You to Sleep” by Danielle North
- “Buddha's Book of Sleep: Sleep Better in Seven Weeks with Mindfulness Meditation” by Joseph Emet
- “Moon Meditations: 365 Nighttime Reflections for a Peaceful Sleep” by Jenna Calabro
- “Dreamy Jungle Sleep Stories: Guided Meditations To Help Kids Get To Sleep” by Zachary Melamed
Meditation for sleep podcasts
Meditation for sleep YouTube videos
Meditation for manifestation
Manifestation is all about putting your dreams and aspirations into the universe and making them a reality.
Meditation for manifestation apps
- Law of Attraction Toolbox (4.4 Google Play / 4.7 App Store)
- BE Manifesting Meditations (4.9 Google Play / 4.7 App Store)
- Manifest Anything – Visualize Your Desire (4.7 Google Play)
Meditation for manifestation books
- Creative Meditation and Manifestation: Using Your 21 Innate Powers to Create Your Life by Amara Honeck
- The 48 Laws of Meditation Manifestation by EJ Howard
- Dear Universe: 200 Mini-Meditations for Instant Manifestations by Sarah Prout
Meditation for manifestation podcasts
- The Manifestation Collective
- Manifestation Babe
- Mindset Magic and Manifestation
- Expanded: To Be Magnetic
Meditation for manifestation YouTube videos
Meditation for self-love
Need to boost your confidence and find more joy in life? Check out our picks for self-love meditation and read our 5 tips for Self-Care Sunday to refresh and recharge yourself.
Meditation for self-love apps
- Headspace (4.4 Google Play / 4.9 App Store)
- Shine (4.8 Google Play / 4.7 App Store)
- Calm (4.8 on Google / 4.8 App Store)
- Aura (4.6 on Google / 4.7 App Store)
Meditation for self-love books
- Meditations on Self-Love: Daily Wisdom for Healing, Acceptance, and Joy by Laurasia Mattingly
- Meditation: 5 Manuscripts – Meditation, Essential Oils, Stress Management, Self-Love and Positive Thinking by Jennifer N. Smith
- Love Notes to My Self: Meditations and Inspirations for Self-Compassion and Self-Care by Tanya Carroll Richardson
Meditation for self-love podcasts
- Meditating on Self Love Podcast
- The Confidence and Self Esteem Podcast
- Happier with Gretchen Rubin
- Mary’s Cup of Tea Podcast
Meditation for self-love YouTube videos
- 8 Things to know about self-love
- Self Love Shifts that Changed My Life
- The Power of Self Love and Forgiveness
17 affirmations for confidence: How to feel confident and sexy when you feel old, fat and gross
5 insights on how to feel sexy, even if you think you’re overweight
Meditation for kids
Want to bring some calm to your entire family? Check out our picks for meditation for kids.
Meditation for kids apps
- Headspace (4.4 Google Play / 4.9 App Store)
- Calm Family Plan (4.8 on Google / 4.8 App Store)
- Smiling Mind (4.1 on Google / 4.5 App Store)
Meditation for kids books
- The School of Mindfulness- Intro to Yoga and Meditation Deck for Children
- Breathe Like a Bear: 30 Mindful Moments for Kids to Feel Calm and Focused Anytime, Anywhere by Kira Willey
- Meditation for Kids: 40 Activities to Manage Emotions, Ease Anxiety, and Stay Focused by Anni Betts
Meditation for kids podcasts
Meditation for kids YouTube videos
Meditation for teens
Give your teens a break from social media stress and help them unwind after a busy day at school.
Meditation for teens apps
- Headspace (4.4 Google Play / 4.9 App Store)
- Calm (4.8 on Google / 4.8 App Store)
- Smiling Mind (4.1 on Google / 4.5 App Store)
- Shine (4.8 Google Play / 4.7 App Store)
Meditation for teens books
- The Mindfulness Journal for Teens: Prompts and Practices to Help You Stay Cool, Calm, and Present by Jennie Marie Battistin, MA LMFT
- Mindfulness Meditation Journey Teen Edition: 100 Mindfulness Journal Prompts for Teens by Jeremy Leavitt, LMFT
- Mindfulness for Teens in 10 Minutes a Day: Exercises to Feel Calm, Stay Focused & Be Your Best Self by Jennie Marie Battistin MA LMFT
Meditation for teens podcasts
Meditation for teens YouTube videos
Meditation courses
Mindfulness skills and exercises to reduce stress, anxiety, and pain
Want to feel calmer right away? Try these quick versions of the meditation techniques from Clift.
- Breathe deeply in and out of your abdomen for several minutes.
- Focus your eyes on an object and breathe deeply, gently guiding your focus back to the object if you wander.
- Engage in gentle movement, such as rolling your shoulders, and breathe deeply.
- Try repeating a simple, positive mantra such as “I will feel good today.” Remember to breathe.
- Tense, then release, all the different muscles of your body as you breathe.
If you're really struggling with your mental health, connect with a certified mental health professional through BetterHelp.com. Read our review.
Bottom line: Learn to meditate for a better life
Meditation is one of the best ways to improve your outlook and decrease stress and anxiety. Whether you try one method or multiple methods, you will reap the mental and physical benefits.
As Clift says, “Meditation allows you to intentionally move into your own personal experience.”
Moralis adds:
“I believe we women, especially moms, have super powers. In order to be our best selves (which does NOT mean perfection), we need to access a bit of calm each day. We need to breathe before we can be empowered to achieve. We deserve it, and our families deserve it.”
In the simplest terms, meditation is “a method for drawing your awareness away from the external world and into your internal world,” says Philip Clift, a yoga studio owner, meditator and contributor to the podcast, “The Astral Hour.”
According to the National Center for Complementary and Integrative Health, there’s evidence that meditation may reduce blood pressure, as well as symptoms of irritable bowel syndrome and flare-ups in people who have had ulcerative colitis. It may also ease symptoms of anxiety and depression and help people with insomnia.
Yes, you can absolutely teach yourself to meditate — you just need a couple of simple techniques, like knowing the right way to breathe.
Maybe you’ve always thought that meditation meant you had to “stop thinking,” which sounds difficult, especially as a busy mom. But Philip Clift, a yoga studio owner and meditator, says the point is not to stop thinking — it’s to create a focal point to think about. This focus is known as mindfulness.
Even busy moms can find time to focus, Philip Clift, a yoga studio owner and meditator, insists. Think about those moments in the evening when you’re trying to get things done after your kids are in bed. Yes, folding clothes and rinsing off dinner dishes can be meditation for moms.
Several types of meditation exist, but the one you should stick with is the one that resonates with you. “They all involve drawing awareness to your internal world,” Philip Clift, a yoga studio owner and meditator, says.
