By 
Mindfulness for Mums provides a variety of simple, accessible exercises designed to help mothers find calm amidst the challenges of motherhood. It’s a book that can be kept close by for quick moments of peace, with activities for both individual reflection and bonding with family. Practicing mindfulness doesn’t require hours; even brief daily sessions can enhance mood and alleviate stress.
In facing the journey to motherhood, I hadn’t anticipated its emotional complexities. Change often heightens my anxiety, and motherhood was the most profound shift of all, leaving me feeling submerged and struggling. I knew I needed a tool to regain balance, to be present with my family, and to navigate the emotional highs and lows. Initially, I put mindfulness on hold, feeling short on time after my child was born. However, I soon discovered that seizing brief moments for mindfulness had a powerful impact on my well-being, inspiring me to share these practices with others who might benefit.
A well-curated social media feed can offer encouragement and positivity, a perspective I found invaluable during both motherhood and earlier fertility challenges. In Mindfulness for Mums, I discuss setting boundaries around screen time—an aspect increasingly recognized as essential to mental health. For instance, designating times to mute notifications allows us to give undivided attention to tasks when we’re ready, rather than letting phone alerts disrupt moments with family and heighten anxiety.
Mindfulness is about being present, which is especially challenging amid the constant demands of motherhood. I sought ways to maintain calm rather than getting swept up in chaos. One helpful practice has been taking a “mindful pause”—a moment to center yourself, such as when you wake, wait for the kettle to boil, or step outside. This involves a simple breathing exercise: breathe in for 4 counts, hold for 2, and exhale for 4. Adding an affirmation like “let go” can enhance the effect. These pauses help ground us amidst swirling thoughts or the clamor of family life.
I also wanted to impart mindfulness skills to my children, helping them cultivate emotional resilience. Together, we practice breathing exercises to foster calm, especially during challenging moments like sharing. We’ve created a “mindfulness corner” at home, a quiet space with a cozy blanket and calming items like puzzles and toys. This offers an alternative to traditional discipline, allowing a calming reset.
Motherhood’s demands can be overwhelming, and I often reflect each night on my efforts as a parent. I hope these mindfulness practices can provide mothers with moments to nurture themselves. It’s also helpful to reconnect with passions from before parenthood; for me, that was playing the violin. Rediscovering what brings you joy can be a powerful way to reconnect with yourself.
Mindfulness for Mums by Izzy Judd is available now (£14.99, Michael Joseph / Penguin).
