Feeling overwhelmed, overstimulated, or just plain over it? You’re not alone. In this episode, we’re breaking down mindfulness in a way that’s practical, accessible, and even a little funny. Whether you’ve got ADHD, a packed schedule, or just a serious case of “mom brain,” we’ve got a simple mindfulness exercise that you can do anywhere—yes, even while doing dishes.
Who Should Listen
Moms who feel like they’re constantly juggling a million things and need a quick reset.
Anyone who’s tried mindfulness before but found it too abstract or intimidating.
Busy parents looking for simple, actionable ways to reduce stress and stay present.
What You Get In This Episode
A clear definition of mindfulness—and why it’s not just about sitting cross-legged in a dark room.
A simple, tactile mindfulness exercise you can do with any object (even a cup of coffee or a leaf!).
Tips for incorporating mindfulness into your daily routine, whether you’ve got 5 seconds or 5 minutes.
Why mindfulness is like a “fire extinguisher” for small stressors—not a full-blown crisis solution.
A guided meditation from certified yoga instructor (and published author!) Ariella Monti to help you reset in just 5 minutes.
Listen Here
Mindfulness for Moms: How to Stay Grounded When Life Feels Chaotic
What would you say if I told you there was an easy, accessible way to practice mindfulness every day?
If it’s any variation of, “Yeah, sure. I’ve heard that one before,” accompanied by an eye roll, well, I can’t say I blame you. The Wellness Industry has over-complicated and commoditized this practice to the point that the word often feels meaningless.
But stick with me.
What is mindfulness?
Mindfulness is being fully engaged in something you’re doing, experiencing, or observing.
According to Yoga International, “By definition, ‘mindfulness’ refers to the informal practice of present moment awareness that can be applied to any waking situation. It’s a way of being actively aware of what you’re doing while you’re doing it.”
It’s tuning into an action or experience to tune out the chaos around you. I often tell my yoga students that it’s the ability to focus on a single thing while chaos ensues around you. Mindfulness won’t make the chaos go away, but regular practice can bring your baseline level of fight or flight down a couple of notches.
How do you practice mindfulness?
One of the most common descriptions of a mindfulness practice comes from the book The Miracle of Mindfulness by Thich Nhat Hanh:
While washing the dishes one should only be washing the dishes, which means that while washing the dishes one should be completely aware of the fact that one is washing dishes.
For me, washing dishes is a podcast activity, but if I were to practice mindfulness while washing dishes it might look something like this:
Listening to the sound of the running water
Noticing the feel of the water on my skin
Smelling the lemon scent of the dish soap
These are observations about the experience. Not judgements.
Let me give you another example that doesn’t involve cleaning.
Go grab a small object of some kind. When I do this exercise with my yoga students I put out a little pile of crystals, gemstones, bird feathers, and sticks. Any object that you can observe will do. FYI, I grew up Italian Catholic, meaning my rosary was always within reach—that's a great option. When I did this with CK, she held her crocheted Snoopy. Do you.
(Note: I like using something physical because when my mind starts to wander, it’s easier for me to refocus by looking at the object.)
Take that object to a comfortable place in your home and get settled.
Take a few big deep breaths and just shake out all your wiggles.
Then close your eyes and feel the object in your hand.
Observe this object through the eyes of a child.
Explore it with your fingertips. Notice the texture. Does it feel smooth? Rough? Hard? Soft? Warm? Cold?
Open your eyes and observe the object. Notice the colors. Notice the texture. Does it absorb light or reflect it?
Does the object have a smell? Does it have a taste? Is it heavy? Light?
Be curious about it. Where did it come from? Where did you find it? Why is it in your home (purse, shoe... whatever, because #MomLife)? Is it special to someone? Why?
Get it?
If you’re a Bluey fan you’re probably familiar with the episode Born Yesterday. After typical Heeler family shenanigans, Bandit can be found sitting on the grass looking at a leaf as though he’s never seen one before—like a child would.
When your mind starts to wander, it's okay to ask yourself if you’re ready for a break. If you are, set the object down and go about your day. If not, refocus on the object.
This simple practice can be done for as long as you like. It can be 10 seconds or 10 minutes. All of these moments of mindfulness add up, and over time it gets easier.
Final Thoughts
Lots of people in the Wellness Industry will try to convince you that you need some special mystical item that costs five installments of $29.99 and requires a yearly subscription. And you have to do this practice for exactly 82 minutes a day to completely cure all of your chronic mental illnesses.
I’m going to hold your hand when I say this but,
ABSOLUTELY NONE OF THIS IS TRUE.
A daily mindfulness practice isn’t going to heal my anxiety or depression or rewire my brain to cure my ADHD. But it will help me respond more quickly to my body’s needs. It’ll help me take a breath when I’m feeling dysregulated. It’ll help me find glimmers of joy on a crummy day.
Some suggestions to get you started:
Mindfully take a sip of your morning coffee or your evening tea
Watch a bird from your window
Mindfully listen to your favorite song
Observe an interesting flower that caught your eye
Mindfully taste the first bite of your favorite food
Observe a shell you found at the beach
Feel the way your feet interact with the floor
👉 Ready to give mindfulness a try? Grab your favorite object (a rock, a leaf, or even your coffee) and join us for a quick, guided meditation at the end of the episode. Don’t forget to subscribe to the podcast and follow us on social media for more tips on how to be a grown-up without losing your mind!
Sources
Sources
Are Mindfulness and Meditation the Same? | Yoga International
Additional Reading: The Miracle of Mindfulness, An Introduction to the Practice of Meditation by Thich Nhat Hanh
Bios
Caitlin Kindred (CK):
A former teacher, mom, and self-proclaimed “recovering overthinker,” Caitlin is on a mission to help moms navigate the chaos of adulthood with humor and practical advice. She’s passionate about making self-care and mindfulness accessible for everyone—especially busy moms.
Ariella Monti (Guest Co-Host):
A certified yoga instructor, published author, and mom, Ariella brings a wealth of knowledge about mindfulness and self-care. With a background in yoga, she’s all about helping people find calm in the chaos—one deep breath (or mindful moment) at a time. You can learn more about her and find her books on her website.
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