How to Restart Your Meditation Practice After Becoming A Mom, Episode 168

How to restart your meditation practice now as a new mom or mom to school-age kids (be sure to sign-up for a LIVE and FREE mom-friendly meditation session too!)

This is episode 168. I’m your host Melissa Llarena. Last week I participated in a 6-day silent retreat at home. My three sons are 9,9, and 11. I am also married. I’ll let you in on my inner thoughts during that time when all I could do was write post-its to communicate with the world. I want to also let you off the hook my fellow mom who doesn’t have a meditation pillow, time to think on her toilet alone, or a clue how to stay put for 45-minutes without falling asleep. My focus in this snack bite episode will be on one new mom who also participated in this silent retreat and what I heard from someone who once did have all of that stuff and time to meditate like a well-rested 20-year old goddess.

-I felt embarrassed telling people I was doing a silent meditation – trader joe’s
-I felt like I had to cover my ass and tell them I was still doing mom things – responded to my beta readers….it was not a vacation
-I felt like I was going against the narrative that as a mom to three, I should be knee-deep in dirty laundry + it should be impossible for me to have zen moments but the truth is

I wasn’t the only mom with kids in her area on that silent retreat

Let’s pull out one very specific example

1) There was a sleepless new mom with a baby…she wanted to know if she was doing it right or what to do….in that Zombie state

2) Then there’s that former 20-year-old…she hadn’t considered that the bar was too freakin high. You could meditate in a shower. You can meditate at the supermarket. You can meditate with your babies in their bedrooms.

So here is a specific action step you can take today to start realizing the benefits of meditating as a mom….

-Lower the standard of what meditating should or must look like
-Find a way to introduce a heightened sense of awareness to an everyday activity that you do right now
-Brushing your teeth
-Making coffee

Use that slice of time to pay attention to your breathe OR Use that time to tell yourself something you wish the world would be telling you…as a new mom….such as You got this. You are doing a great job.

Now, I want to invite you to DOWNLOAD 12 easy and proven meditation prompts today. I wrote out the ones that have gotten me through my motherhood journey thus far. You will also have an opportunity to join me and other new moms on a free meditation experience on Sunday, March 26th, at 8 am CST. You can sign-up for the free prompts and join me LIVE on March 26th for one-hour (babies can come) to learn more about creating a ritual that fits your mom needs and schedule. Sign-up today and instantly grab my meditation prompts to get centered in two-minutes or fewer flat!

SHARE this episode with a mom who enjoys reading nonfiction and/or is writing her own. 

Similar Episodes:

Kuniatsu “Coonie” Suzuki, Buddhist Monk, Talks About Meditation, His Buddhist Teachings, and Building Courage, Episode 26

20-Minute Heart-Centered Meditation For Moms Experiencing A Holiday Shitstorm

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Grab your FREE chapter (complete with 5 game-changing journal prompts for moms) of my upcoming book entitled: Mom Life Rescripted: Reawaken your imagination, reintroduce playfulness into your life, and stretch your thinking.

In the FREE chapter that includes 5 journal prompts for moms, you will instantly receive, get ready to:

  • Uncover whether your mom expectations are holding you back from fulfilling your life purpose or perhaps stopping you from playing full-out on life
  • Consider what it can look like for you to be more playful in how you are as a mom along with how you are with your kids
  • Get a jolt of energy to reclaim your former free and spirited self into this season of your life as you continue to explore your interests as seriously as you do those of your school-age kids; uncover how to bring back your ambitious self today and have the energy to execute too.

Meanwhile, check out what moms like you have to say about this chapter and my upcoming book overall! Get your free chapter today! Don’t you want to feel alive again? You know who raises happy kids? Happy moms. So here is what other moms have to say…

“This chapter is about getting in touch with your creative, playful, imaginative side. The part of yourself that perhaps felt freer before you became a parent, before you chose your identity and had a lot of responsibilities weighing you down. In helping you get in touch with your more playful, creative self, it not only helps you on a path toward greater happiness and fulfillment, but it also helps you to feel more fulfilled as a parent.” – Mom/PR

“The words: imagination, play, and fun are not the usual things we as mothers think of when wondering how to get a grip back on our career and I believe it provides a really fresh take and lots of food for thought for mothers reading it. I think that the tone is so energetic and fresh that it is why I would pick it up.” – Latina Mom/Positive Psychology Coach

“Melissa is a mom of three with big dreams who tells it like it is. She draws on her own experiences and the experiences of professionals she’s interviewed for her podcast to reflect on the plight of the mother. How do women conform to or challenge the traditional “mom script”? If you’re a mom, what can you do to break the “cultural glass ceiling” to be yourself and a great parent, all without having to force yourself into a mom mold that doesn’t fit you? Melissa is like a great friend, honest and wise, and funny, telling you about her life and asking you to reflect on yours. This book is a great purchase for moms in every stage of life.” – Aspiring Novelist, Librarian and Mom To Two Kiddos.

“For moms like me, the pandemic was an opportunity to re-evaluate and course-correct things in our lives we weren’t thrilled with. Coming out of this period, sluggish yet motivated, so many of us can use this book to help us wake up! If you’re looking to refresh, reenergize, and yes, reimagine a better version of your life, this book is for you. I loved the hilarious, yet poignant stories about motherhood today and the window into the world of those who’ve gone for it – and did it.” – Mom In A Biracial Relationship Who Left A Corporate Career

“In her book, Melissa shows us that motherhood does not have to be a pause or an end of your pre-child self. With guidance from her podcast guests, she encourages us to think big, find what lights us up, think big, and move towards our goals with the steps that fit the reality of our lives as they are today. In doing so we honor and inspire our child(ren), and our own inner child.” – Single Mom To A 12-Year Old Boy

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Melissa Llarena

Melissa Llarena is an author, imagination coach, consultant, speaker, and contributor to ForbesWomen articles that have garnered 4 million + views. She is also the host of Unimaginable Wellness, the podcast for entrepreneurs, founders, and creators who are also moms. Featured guests include GaryVee and Beth Comstock. Melissa holds a psychology degree from New York University, an MBA from the Tuck School of Business at Dartmouth, and a Transformational Coaching Academy certificate. She is training to become a meditation practitioner. Melissa lives in Austin, Texas, with her husband and three sons. Visit

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