Does life feel like one long to-do list?

From sleepless nights to juggling schedules, being a parent can feel overwhelming—especially if you’re raising an autistic child like me. Finding calm moments for yourself might seem impossible.

But here’s the truth: meditation doesn’t require hours of solitude or drastic life changes. It’s about finding small, simple ways to reconnect with yourself—even if it’s just for a few minutes a day.

Let’s explore how you can start a mindful meditation practice that fits into your busy life.

What Is Mindful Meditation?

Mindfulness is the practice of being present—fully aware of your thoughts, feelings, and surroundings without judgment. Meditation is a tool that helps you build mindfulness by training your mind to focus.

Think of mindfulness as a way to slow down, even when life feels chaotic. And for parents, it’s not just a luxury—it’s a lifeline.

Why Meditation Matters for Parents

Meditation offers real, science-backed benefits that can help you navigate the challenges of parenting:

• Reduces Stress: Lowers cortisol levels, helping you feel calmer and more patient.
• Improves Focus: Strengthens your ability to stay present, even during hectic moments.
• Boosts Emotional Well-Being: Enhances empathy and resilience, making it easier to handle tough parenting days.

If you’re a parent to a neurodiverse child, these benefits can be especially powerful, helping you stay grounded and responsive when life feels unpredictable.

Finding Time for Meditation as a Busy Parent

Meditation doesn’t have to mean setting aside 30 minutes of quiet time (though that’s great if you can!). Here are a few simple ways to fit it into your day:

1. Morning Moments: Meditate for 3–5 minutes before the kids wake up.
2. Car Pick-Up: Use the waiting time at school pick-up to focus on your breath.
3. Laundry Breather: Meditate while folding clothes or warming up the dryer.

Even a few mindful minutes can reset your mood and give you the mental clarity to tackle the rest of your day.

How to Start Meditating

Getting started is simple:

1. Find a quiet spot (or as quiet as it can get!).
2. Sit comfortably and close your eyes.
3. Focus on your breath—notice how it feels as you inhale and exhale.
4. When your mind wanders (and it will!), gently bring your focus back to your breath.

Remember, the goal isn’t perfection. The magic is in returning to your focus, over and over.

Mini Coaching Moment:

Try a 2-Minute Reset

The next time you feel overwhelmed, try this:

1. Sit in a chair with your feet flat on the floor.
2. Close your eyes and take a deep breath, counting to four as you inhale.
3. Hold your breath for a count of four.
4. Exhale slowly, counting to six.

Repeat this for two minutes. Notice how your body feels more grounded and your mind feels a little clearer.

Start Small, Feel Big

A mindful meditation practice doesn’t require big changes—just small, intentional steps to reconnect with yourself. And when you show up for yourself, you’ll notice how much more grounded, calm, and present you can be for your family.