Meditation for Busy Mamas: The One-Minute Version

Updated: Apr 9

It literally takes longer to brush your teeth than to practice this quick, yet centering meditation.

A woman with a bright pink yoga shirt and blue yoga pants with eyes closed in seated meditation on a teal yoga mat on a wooden deck with green trees and water in the background
Yes, busy mama, you can meditate! Photo © Copyright by Laura Brown Photography.

Can busy mamas meditate? If you have one minute, you can.

The purpose of meditation is not to force your thoughts out of your mind. It’s to watch them with mindful observation—to see what comes up, what rises to the surface. And for busy mamas, a lot rises to the surface. Sometimes all at once.

I’ve done this one-minute meditation everywhere—on a yoga mat, in bed, on a train, at the grocery store, filling up my car with gas. Now, it’s your turn!

Feeling anxious or stressed? Practice this simple meditation. Need a minute to regroup from the day? Yep, try this meditation. Can’t fall asleep because your mind is racing? You got it—do this meditation.

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Practice It: The One-Minute Meditation for Busy Mamas

  • Close your eyes or keep them open with a soft gaze.

  • Draw your hands to your heart if you’re seated or relax your arms at your sides if you’re standing.

  • Let go of the busyness of the outside world for a moment. Bring your attention to your breath. Watch it come. Watch it go.

  • Observe any thoughts that enter your mind, but don’t attach to them. Notice how your mind quickly moves from one thought to the next, leaving the previous thought behind. Take another full, deep inhale and exhale and flutter your eyes open.

Hello new perspective on life! This one-minute of meditation can give you many more minutes of feeling calm and centered throughout your day. And the more you meditate, the more you benefit.

If you meditated for one minute every day, by the end of the year you will have meditated for 365 minutes that year. When you add it up, that’s more than six hours of meditation in a year. That’s six hours you gave back to yourself almost effortlessly. And it all started with one minute.

Learn other meditations for mamas in my book 108 Yoga and Self-Care Practices for Busy Mamas (MSI Press), which available on Amazon, Barnes & Noble, Books-A-Million and the MSI Press website.

Note that this website is for informational purposes only and should not be used as a substitute for professional medical advice, diagnosis or treatment. Speak with your doctor before beginning any new exercise routine or wellness plan.

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