10 Mindfulness Habits That Take 3 Minutes or Less
I spent three minutes this morning doing my own form of mindfulness. I didn’t have essential oils diffusing, or a candle burning, or soft music playing. I wasn’t even entirely alone. Those things sound amazing, but after years of trying to set the perfect scene for my meditation practice - the one that I could never seem to do for more than a day at a time - I decided to call bullshit.
What did those 3 minutes look like then? It was me sitting at my desk, ready to start the workday, but first, I took a long sip of my piping hot coffee, enjoying every second of it, and then I opened up my planner and wrote 3 things that I'm grateful for.
And then I went on with my day.
Do I sometimes wish that I had taken better advantage of all of the time I had before kids and experienced a beautiful and peaceful daily meditation practice? Absolutely!
Do I hope that one day when my kids are older and more self-sufficient that I’ll be able to create something that I’ll look forward to every day and model that for them? Of course.
But for right now, when my 3 kids are small, when they need constant care and my work needs attention and my house needs to be maintained, I’m all about efficiency. And so I’ve reframed what meditation is to me and I’ve had fun finding creative ways to meditate and be more mindful amidst a very full life.
Curious to learn what I do? Here are 10 mindfulness habits that take 3 minutes or less and are TOTALLY doable as a working mom.
1. Enjoy that first sip of coffee.
Whatever your morning beverage of choice is, that first sip can be pretty amazing. For me, I prepare my coffee and take several seconds to really enjoy that first sip. I’m usually standing in the kitchen with a toddler hanging onto my legs, but for those few seconds, I make it all about the coffee. I enjoy it, relish it, and thank it for starting my day (as cheesy as that sounds).
2. Write what you are grateful for.
There are lots of ways to do this, but I want to stress that you are not just thinking about what you are grateful for. You need to physically write it either on paper or digitally. It can be via an app as you are getting ready in the morning. It can be a note in your planner as you are sitting down to your desk. As I sit down each morning to review my schedule and task list for the workday, I start by jotting 3 quick things I’m thankful for. That in and of itself is mindfulness.
3. Listen to a song.
So often, music is just background noise. It’s on in the car, in the store, behind a commercial. Gone are the days when people would sit around the radio or the record player and truly listen. We can bring those days back though, can’t we? Try listening to a song you love. Whether it’s in the car, on the go, or at home, put away all the other distractions and really listen to the music. Hear the words, notice how it makes you feel, listen to the instruments, notice something new about it, even if it’s a familiar song. The time will fly by and you will have just meditated!
4. Give a long hug.
Sometimes after a long day, I ask my husband for a hug and I just hang on for as long as he’ll let me. Not only does it feel good to hug those you love, it can also be an easy way to be truly present with them and to think about how grateful you are for them. It’s like a built-in gratitude and endorphin boost at the end of the day. Doesn’t get much better than that.
5. Stare at the horizon.
My desk is near a window, so this isn’t too hard for me to do, but sometimes when I need a break from my screen or I need to think about something intently, I’ll just stare at the horizon. It’s a trick my mom taught me when I was young and often carsick. There’s something peaceful about seeing off in the distance the steady horizon. It’s a great way to be present and daydream at the same time.
6. Stretch.
Especially if you have a desk job, stretching is a great idea to break up the day and ensure you’re not hunched over. I would encourage you to also do a quick stretch while checking in with yourself. Use it as a quick mindfulness practice to notice your body, how it’s feeling, what it needs, and then honor that, as best you can given your circumstances.
7. Take a deep breath.
Breathing is an obvious choice when it comes to meditation. The amazing thing about it is you can do it anywhere, in any circumstance and no one has to know that you’re deep breathing and counting to 10! So if it’s at work, with your kids, while you’re commuting, or in bed before you fall asleep, take a few deep breaths and tune everything else out.
8. Drink a glass of water.
I have yet to meet a mom who wasn’t focused on making sure she was drinking enough water each day. If that’s something you keep top of mind, take one of those water breaks and turn it into a quick meditation practice. Focus on your body while you’re drinking and ask it what it needs, or thank it for supporting you each day, and then feel grateful that you have access to water and that you are fueling your body for the rest of the day.
9. Light a candle.
Of course you can light a candle as part of a meditation practice to “set the scene”, but you can also create a ritual with lighting a candle during other experiences to remind yourself to pause for just a minute and appreciate the moment. We’ve tried to get in the habit lately of lighting a candle as we sit down for dinner as a family. Just in the short time it takes me to light a match and then the candle, it’s enough of a pause for me to recognize how grateful I am for being able to feed my family and for the time we have together. You could also light a candle as a part of a bedtime or morning routine, or at the start or end of your workday (depending on where you work!).
10. Find the moon.
I have found so much enjoyment from tracking the moon this last year. Astrology might not be for everyone, but I think we can all appreciate how cool the moon is as it goes through its different phases. When was the last time you paid attention and found the moon to know when it’s full or when it’s new? It’s just another quick and easy way to feel connected to something bigger than yourself and to serve as a reminder to pause and appreciate.
Be Present In Your Life
Mindfulness to me is about being present, being aware, and being with what is. It also goes hand in hand with gratitude and appreciation. Whether that’s through a “traditional” meditation practice or on the go woven into daily activities, I don’t think it really matters.
I think as long as you have a desire to appreciate your life, to feel gratitude for your life, and to be where you are NOW instead of always thinking about somewhere else, then what you need is more mindfulness.
So try one of the 10 ideas I’ve found fun or come up with your own. Do one or do them all. Rotate through them at different times and different seasons. There’s no right way to be present in your life. Just be present in your life.
Mindfulness, appreciation, and gratitude are all topics that my clients and I work through as we discuss working motherhood. Because at some point in the process, each and every client I have ever worked with has said, I want to be more present in my life - for my family and for myself.
If you want support and guidance as you work to create more of this in your own life, reach out so I can share more about what I’ve learned.