From Breath to Balance: How Mindfulness Keeps Me Grounded

You know those mornings when the alarm goes off, and it feels like the day is already a race? Yeah, that’s pretty much every day for me. As a full-time working mom—handling my legal admin job remotely (thank goodness for no commute)—I juggle my career, raising a teenager, keeping the house in order, and, you know, maintaining my marriage. And, because I clearly don’t think I have enough on my plate, I’m also taking classes to upgrade my skills. Sound familiar?

Life can be a whirlwind, and some days, it feels like I’m barely keeping my head above water. Between deadlines, grocery lists, and making sure I spend quality time with my family, there’s not much space left for me. But over time, I’ve discovered that I don’t need hours of self-care (or a trip to Bali) to find some peace. What’s helped me survive—and even thrive—is mindfulness.

Now, I’m no guru. I’m just a mom trying to stay sane while managing life’s constant demands. So, here’s the thing: mindfulness doesn’t need to be complicated or time-consuming. It’s about being present in those small pockets of time we often overlook. Let me share what’s worked for me—little practices that busy people like you and me can actually do without needing an extra hour in the day.

Why Mindfulness? (Because My Brain Won’t Stop Spinning)

Okay, I’ll admit it: I used to think mindfulness was for people who had way too much free time on their hands. I mean, who has the luxury to sit in silence, meditating on the meaning of life when the laundry is piling up, your inbox is exploding, and you can’t remember if you thawed the chicken for dinner?

But here’s what I’ve learned: mindfulness doesn’t need to be a grand, time-consuming event. It’s just a way to press the pause button for a moment—before your brain goes into full meltdown mode. It’s about noticing the now, whether that’s the feel of your coffee mug in your hand or the sound of your kid laughing (or shouting, depending on the day).

The best part? It’s something you can do even in the middle of your busiest day.

Tip 1: Breathing—The Free, Always-Available Reset Button

Let’s get real: I often catch myself holding my breath without even realizing it, especially when I’m rushing through deadlines, mentally rehearsing conversations, or just trying to get through the day. So, I started with something simple: mindful breathing.

Every now and then—maybe while waiting for a Zoom meeting to start, or when I’m staring at a pile of dishes that feels like a personal attack—I take a minute to focus on my breathing. Inhale for four counts, hold for four, exhale for four. It’s a tiny thing, but it works wonders for calming my mind and resetting my mood. Honestly, it’s like a mini-vacation that you can take anywhere.

Quick Guide:

• Whenever you feel overwhelmed, take 60 seconds to focus on your breathing.
• Use mindful breathing during transitions (like when switching between tasks or after responding to a frustrating email).
• It’s even helpful before I deal with my teenager’s latest school drama.

Tip 2: Mindful Mornings – The First 5 Minutes Are All Yours

Mornings used to be pure chaos for me—rushing to get everything ready, mentally reviewing my work tasks, and trying to wake up my teen (which is a whole ordeal in itself). But I decided to reclaim the first five minutes of my day, just for me.

Now, I wake up a few minutes earlier, before my kid stirs, and take those precious minutes to breathe, stretch, and enjoy my coffee in silence. No emails, no to-do list. Just a few moments to myself before the day starts demanding things from me.

How to Make it Work:

• Set your alarm five minutes earlier. (Trust me, it’s worth it.)
• Use those first minutes for yourself—whether it’s sipping your coffee mindfully, stretching, or even standing at the window and soaking in the quiet.
• Bonus tip: keep your phone on “do not disturb” mode for the first few minutes.

Tip 3: Mindful Eating – No More Speed-Dining

This one’s tough because let’s face it—moms are pros at multitasking, and that often includes shoveling down lunch while sending emails or dealing with school forms. But I’ve found that taking even a few mindful bites during a meal makes a huge difference.

The other day, I actually sat down (I know, shocking) and ate lunch slowly, savoring each bite. I noticed the flavors, textures, and warmth of the food. For a moment, the world slowed down. It’s a little thing, but it felt like a big win—like I was giving myself permission to enjoy something without rushing.

Quick Challenge:

• Next time you eat, put your fork down between bites, and notice the taste and texture of your food.
• Try to eat one meal a day without distractions. No phone, no work, just you and your plate. (I know it sounds impossible, but give it a try!) 

Tip 4: The 5-Senses Mindfulness Trick (You’ll Love This One)

Here’s a trick I learned when I feel like my brain is running a mile a minute. It’s called the 5-Senses Exercise, and you can do it anywhere—in your home office, while folding laundry, or even in the middle of a workday.

It’s simple: stop for a moment, and notice…

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

The other day, I did this while waiting for the washing machine to finish. Instead of scrolling through my phone, I stood there, noticing the light through the window, the warmth of my coffee cup, and the sound of my teenager chatting on the phone. It grounded me in the moment and pulled me out of the spiral of "What do I need to do next?"

How to Try It:

• Use the 5-senses trick when you’re feeling overwhelmed or distracted.
• You can do it in under a minute, anytime, anywhere.

Tip 5: Micro-Mindfulness—Tiny Moments of Calm

Life doesn’t give me hours of free time, but it does give me micro moments. Maybe it’s the 30 seconds between answering emails or the few minutes before I start prepping dinner. I’ve learned to use these small moments for a quick mindful reset.

Sometimes, it’s as simple as feeling the floor beneath my feet or listening to the sound of the dishwasher. Other times, I’ll take a few deep breaths before switching tasks. These micro moments help me find pockets of calm in the middle of a hectic day.

Practical Ideas:

• While waiting for a meeting to start, take a deep breath and feel your feet on the ground.
• When you’re making dinner, focus on the sound of chopping vegetables or the smell of spices.

Tip 6: Self-Compassion—You’re Doing Great, Mom!

This one’s important, especially for us moms. We’re so good at taking care of everyone else, but how often do we give ourselves the same kindness? There are days when I feel like I’m not doing enough—like I’m falling behind at work, or I didn’t spend enough quality time with my family, or the house is a mess. Sound familiar?

That’s when mindfulness steps in to remind me: I’m doing my best, and that’s enough. On those tough days, I practice a little self-compassion by pausing, taking a breath, and telling myself it’s okay. It doesn’t all need to be perfect.

How to Be Kind to Yourself:

• When you’re feeling stressed, remind yourself: “I’m doing the best I can right now.”
• Practice self-compassion like you would for a friend—because you deserve it. 

Final Thoughts: You’ve Got This!

Mindfulness isn’t about perfection, and it’s definitely not about having hours of free time (I mean, when does that ever happen?). It’s about finding those small moments of peace in the middle of life’s chaos, about taking a breath and being present in the here and now.

If I can manage to fit these mindful practices into my crazy life, I promise you can too. They’ve helped me feel more centered, less stressed, and more connected—to myself and to my family.

So next time life feels like a whirlwind, take a moment. Breathe. Notice what’s around you. You’ve got this, mama. And hey, let’s chat again soon—I’ve got more tips coming your way.

Until next time, take it easy on yourself. You’re doing great.