Mindfulness Techniques for New Mothers: Cultivating Calm Amidst Chaos

The journey into motherhood is a transformative experience marked by a whirlwind of emotions. You might feel boundless joy one minute, and stress and uncertainty the next. And with the demands of taking care of a newborn taking up the majority of their time, new mothers often find themselves navigating uncharted emotional territory. We see you, mamas!

In the midst of all of this beautiful chaos, mindfulness practices can provide solace and support to postpartum mothers looking to restore a sense of balance and connection.

What Is Mindfulness and Why Is It Important for New Mothers?

What exactly do I mean by mindfulness? Mindfulness has become a bit of a buzzword. But if you think you have to be a master meditator to achieve it, I’m here to tell you that’s not the case. Anyone can access the benefits of mindfulness. Don’t worry — I’m not going to tell you that you have to find the time to meditate for an hour every day or go on a silent retreat in the mountains (although those can be great if that’s your thing!)

Mindfulness simply means focusing your attention and awareness on the present moment. Sounds easy, right? Well, in our modern world with so many distractions around us, it’s not as easy as it seems. 

As a new mother, you probably feel like you’re being pulled in a million different directions at any given moment. And that’s why it’s so important to develop a mindfulness practice. 

Motherhood can be tough. We often put too much pressure on ourselves to be the “perfect” mom, which can lead to stress and overwhelm. Having a regular mindfulness practice can help you remain calm in stressful situations — like those times when your newborn has been crying for hours and your brain is mush. Practicing mindfulness can help you show up for your family the way you want to.

Benefits of Mindfulness for New Mothers

Did you know that practicing mindfulness can change your brain for the better? Specifically, studies have shown that practicing mindfulness can decrease the gray matter in your amygdala, which is known for its role in stress. It can also increase the gray matter in your prefrontal cortex and hippocampus — these are the areas of the brain that are responsible for memory and creativity. 

Some of the ways a mindfulness practice can benefit new mothers include:

Stress relief
As a new mother in this day and age, you may feel like you’re in a constant state of fight or flight. Decision fatigue and the mental load of motherhood is real. Whether you’re dealing with large or small stressors, they add up over time. And constant stress is damaging to both your physical and mental health. Practicing mindfulness can help to pull you out of that fight or flight state and give you a much-needed break. 

Decreased anxiety
If you’re struggling with postpartum anxiety, mindfulness can help you build resilience and learn to respond to situations with less reactivity. Mindfulness allows you to turn inward and become still in the face of anxiety, focusing your attention on what’s happening in the present moment. 

Increased awareness
By practicing mindfulness, you’ll become more aware of your environment as well as your physical and mental state. You may find that you’re more in tune with your thoughts, feelings, and emotions. You’ll feel more connected to yourself and those around you, including your baby.

Better sleep
Better sleep is something that all new mamas need. While you might not get the amount of sleep you did pre-baby, it’s important to get good quality sleep when you can. Have you ever gone to bed and ended up staring at the ceiling for hours because your brain wouldn’t shut down? Mindfulness can help. 

Improved Relationships
Mindfulness allows you to shift the unconscious behaviors that impact your relationships with others. It can help you be more loving and present in your relationships with loved ones, which makes your relationships happier and more connected.

Mindfulness Techniques for New Mothers

Here are some mindfulness practices that you can incorporate into your life to foster well-being, reduce stress, and promote a sense of calm:

Breathwork: You’re already breathing, and you’re likely obsessing over your baby’s breathing, too. So, you’re well on your way to practicing breathwork! Try focusing on your breath and taking deep breaths from your diaphragm. Place one hand on your belly and the other on your chest, and allow your belly to rise as your lungs fill with air. Then, exhale slowly through your nose. Repeat, and feel the stress begin to leave your body.

Meditation: You don’t need to meditate for hours to get the benefits. Even five minutes per day can be helpful. Many meditation apps offer quick guided meditations — some specifically for new mothers. You can involve your baby in your meditation practice, too! Hold them or have them nearby, and remain gently aware of their presence while you meditate. 

Yoga: Yoga is an amazing practice for encouraging mindfulness, reducing stress, and promoting overall physical and mental well-being. The key to a mindful yoga practice is to focus on the sensations in your body, your breath, and your thoughts. Listen to your body and modify the poses as needed.

Body Scan: Find a place to lie down in a comfortable position. Allow your eyes to close, and take a few breaths. Mentally scan your body from head to toe, and acknowledge the sensations you feel in each part of your body.

Mindful Parenting: Practicing mindful parenting can help you be more compassionate with yourself and your baby. When you’re interacting with your baby, make an effort to be fully present. Practice finding joy in the simple everyday moments of parenting. 

Approach your motherhood journey without judgment — remember, there’s no such thing as a perfect parent or a perfect baby. Treat yourself with the same compassion that you’d show a close friend. 

Integrating Mindfulness Techniques Into Your Daily Life

Practicing mindfulness begins with paying close attention to how you’re feeling in your body and mind. Whether you’re doing laundry, cooking dinner, or soothing your baby — try to slow down and be in the moment. If you notice your mind starting to drift to the next task, reel it back in and come back to what you’re doing. With continued practice, this will become easier.

Try to take just five minutes each day to do something for yourself, whether it’s sitting in silence, reading a book, or taking a walk in the sun. Take it slow, and don’t be too hard on yourself! Remember that mindfulness is an ongoing journey. It’s okay and normal to experience moments of impatience and stress — you’re human, after all! The goal is to be aware of these moments and respond to them with mindfulness and compassion.

Support for New Mothers at The Holistic Counseling Center

If you’re a new mother or an expecting mother in need of some extra support, we’ve got you. Our postpartum therapists are all mamas — we understand what you’re going through! We’re here for you whether you’re looking for counseling for postpartum depression or postpartum anxiety, or you just need some help adjusting to motherhood. We’ll support you through the journey of pregnancy and beyond with a heart-centered approach that honors your mind, body, and spirit.

If you’re ready to get started with postpartum therapy, the first step is to book a call with our intake coordinator. We’ll get you paired with the perfect therapist for your individual needs. If you’re in the El Dorado Hills area, we’d love to work with you in person. And if you’re elsewhere in California, we offer virtual counseling!

In the meantime, be sure to check out our free resources for support:

The Holistic Self-Care Guide for New Moms

Guided Meditations for Grounding, Anxiety Relief, & Self-Care

-Kim

Meet Kim

Kim Burris is a licensed holistic psychotherapist, founder of The Holistic Counseling Center, and author of ‘The First 90 Days After Birth.’

She honors the mind, body, spirit connection and offers evidence-based treatment with a heart centered approach, integrating the depth of western psychology with the heart and soul of eastern mysticism.

Kim and her team currently offer holistic counseling to individuals in El Dorado Hills, CA and online. Click HERE to book a no-cost consultation call.