5 Simple Mindfulness Practices for Busy Moms and Kids

Easy mindfulness tips to reduce stress and boost family well-being

As a busy mom, I totally understand how chaotic life can get. Between homeschooling, errands, cleaning up messes, and keeping up with everything in between, it’s easy to feel overwhelmed and stretched thin. And honestly, our kids feel it too. That’s why practicing mindfulness—even in small, simple ways—has made such a positive difference in our home.

I used to think mindfulness meant long meditations or complicated routines, but the truth is, it can be incredibly simple and even fun. And when you make it a family habit, the results are beautiful: less stress, more calm, and deeper connection with your kids.

Here are 5 simple mindfulness practices for busy moms and kids that you can start today. They don’t require any special tools or lots of time—just intention and a few minutes of your day.

1. Mindful Breathing – A Pause Button for Your Day

One of the easiest and most effective simple mindfulness exercises is mindful breathing. It sounds too simple to make a difference—but don’t underestimate it!

When I find myself feeling stressed or on the edge of burnout, I take a moment to breathe deeply. I often do this with my kids, too. It helps us reset our nervous systems and find our calm.

How to Do It:

Sit or stand comfortably.
Close your eyes (or soften your gaze).
Inhale deeply through your nose for a count of 4.
Hold for a count of 4.
Exhale slowly through your mouth for a count of 6.
Repeat 3–5 times.

With my youngest kid, I turn it into a game. We pretend we’re smelling flowers and blowing out candles. She loves it, and it becomes second nature over time.

Why it works: This practice teaches both moms and kids to slow down and be present, which can lower anxiety and increase focus.

2. Mindful Mornings – Starting the Day with Intention

Our mornings used to feel rushed and stressful—trying to get everyone dressed, fed, and started with school or activities. But when we began starting our day with a simple mindfulness ritual, it changed everything.

Now, we take just 5–10 minutes each morning to sit together quietly. Sometimes we stretch, sometimes we say something we’re thankful for, and other times we just take deep breaths before jumping into the day.

Our Mindful Morning Routine:

Light a candle or open a window.
Stretch together as a family.
Say one thing you’re looking forward to or one thing you’re grateful for.
Take 3 deep breaths.

Why it works: When you start the day from a grounded place, you’re more likely to carry that calm energy into everything else. For kids, it helps improve focus and emotional regulation. For moms, it creates a pocket of peace before the hustle begins.

3. Mindful Coloring – Calm Through Creativity

I discovered mindful coloring by accident. One afternoon, I sat down with my daughter to color with her. After just a few minutes, I felt surprisingly calm and focused. It was like a mental reset.

Now, we make time for mindful coloring at least once or twice a week. We use coloring pages with calming patterns or nature themes. Sometimes I’ll put on soft music or nature sounds in the background. It’s a great way to connect, slow down, and enjoy something simple together.

Tips:

Choose coloring pages with calming designs.
Use colored pencils or markers that feel smooth and soothing to use.
Encourage silence or soft background music while coloring.

Why it works: This practice enhances focus, encourages self-expression, and provides a creative outlet for stress. Plus, it’s screen-free time that we both enjoy!

4. Mindful Walks – Movement with Awareness

Whether it's a walk around the block or a hike through the park, mindful walking is one of my favorite ways to reset our moods—especially after a long day indoors. And no, it’s not just another walk. Mindful walking means paying attention to the little things around you: the sound of the birds, the feeling of the sun on your face, the crunch of leaves beneath your shoes.

How to Make Your Walk Mindful:

Walk slowly and notice your breath.
Take turns pointing out things you see, hear, smell, or feel.
Encourage quiet reflection or light conversation about nature.

We play little games like “I Spy” or “5 Senses Walk” (where each of us names one thing we can see, hear, smell, taste, and touch). It’s a fun way to help kids stay present and engaged.

Why it works: Movement combined with mindfulness helps release stress and build awareness of the present moment. It also fosters appreciation for the world around us.

5. Mindful Journaling – Reflecting Together

This one is more for quiet evenings. At the end of the day, we each take a few minutes to reflect. My son uses a simple prompted journal with questions like “What made you smile today?” or “What’s one thing you want to do better tomorrow?” I sometimes use a gratitude journal.

Even my younger child enjoys drawing something she loved from her day. It doesn’t have to be perfect. It’s just about creating a habit of reflection.

Journal Prompts to Try:

What was your favorite part of the day?
What’s one thing you’re grateful for?
What’s one thing that made you laugh today?
How did you feel today?

Why it works: Journaling helps kids (and moms!) process their emotions, celebrate small wins, and practice gratitude. It’s a peaceful way to end the day on a positive note.

Final Thoughts: You Deserve Peace, Too

Practicing mindfulness for moms isn’t about being perfect or doing more—it’s about giving yourself and your kids the gift of presence. These simple mindfulness exercises have truly helped me become a more patient, present mom. They’ve also given my kids tools they can carry with them for life.

Remember, you don’t need to do all of these at once. Try one or two, see what works for your family, and build from there. Even five minutes of mindfulness a day can create lasting change.

If you’re looking for easy ways to boost your family’s well-being, give these mindfulness tips a try—and let me know in the comments which one your family enjoys most!

Explore More Mindfulness Resources from Our Shop

If you’re looking for gentle, printable tools to bring more peace and reflection into your home, here are some of our favorites that pair beautifully with these practices:

Mindfulness & Breathing Exercises for Kids (Ages 5–10)

A printable pack with visual breathing prompts and calming exercises perfect for young children learning how to pause and self-regulate.
👉 View the printable here

Discover the Joy of Self-Exploration – Prompts for Kids Ages 5–7

Designed with little minds in mind, this printable encourages young children to express their thoughts, feelings, and creativity in simple, fun ways.
👉 Take a look here

30-Day Self-Discovery Journal for Kids (Ages 8–12)

This printable journal is full of thoughtful, age-appropriate prompts to inspire daily reflection and build emotional intelligence.
👉 Explore the journal

30 Days of Self-Discovery Prompts for Teens (Ages 13–16)

Help your teen tune into their inner world with meaningful daily journaling prompts designed to build confidence and self-awareness.
👉 Grab the printable journal

48 Mindfulness Affirmation Cards for Kids

Printable affirmation cards to help children build positive self-talk, boost confidence, and bring a calming energy to their day.
👉 View the affirmation cards

All products are instant digital downloads—ready to print and use whenever your family needs a mindful moment.

Search This Blog

Cleverly Kindred