Many moms in this era find it an extra difficult to set aside time and mental space to practice mindfulness and gratitude—and they can’t be blamed, considering the demands of juggling work and family responsibilities. The constant whirlwind of deadlines and distractions can make it a challenge for anyone to pause, breathe, and fully engage with the present moment, let alone a mom whose strength and focus are relied upon by almost everyone.

And yet, cultivating mindfulness and gratitude is essential for a mom to nurture her inner peace, build her resilience, and look after her well-being for both herself and the people in her life. If you’re one such busy mom who’s trying to dedicate time and energy towards being more present, read the following tips:

1) Practice Daily Gratitude

Begin each day by acknowledging and appreciating the blessings in your life. Take a moment to reflect on the things you are grateful for, no matter how big or small they may be. These can include intangible things that you appreciate, such as the constant love and support of your family, or physical items like a well-fitting pair of maternity leggings that offer you comfort and freedom of movement during key times in your pregnancy. Practicing daily gratitude will allow you to shift your focus away from negativity and adopt a more positive and optimistic outlook on life.

2) Create a Calm Environment for Yourself

Next, designate a quiet space in your home where you can retreat for moments of peace and reflection. This could be a cozy corner in your living room with a comfortable chair, a meditation cushion in your bedroom, or a tranquil outdoor spot.

Build an environment for yourself that can serve as a sanctuary where you can recharge your batteries, reconnect with yourself, and find solace amidst the chaos of daily life. This space can serve as a reminder to slow down and be present in the moment. Here, you can breathe, clear your mind, and cultivate within yourself a greater sense of inner peace and tranquility.

3) Do Mindful Breathing Exercises

It’s also a must to incorporate mindful breathing exercises into your daily routine to help calm your mind and reduce stress. Make a habit of taking slow, deep breaths, focusing on the sensation of air entering and leaving your body.

Upon anchoring your awareness in the present moment through mindful breathing, you can quiet the chatter of the mind, in turn releasing pent-up tension and helping you achieve a greater sense of clarity and inner peace. Over time, the regular practice of breathing mindfully will allow you to become more attuned to your body and emotions and enable you to respond to life’s challenges with greater calmness and equanimity.

4) Set Boundaries

Learn to set boundaries and prioritize activities that nourish your well-being and align with your values. This may involve saying no to commitments that drain your energy or detract from your sense of fulfillment.

Clearer boundaries will allow you to create space for the things that truly matter to you, such as spending quality time with your family, pursuing your passions, or simply enjoying moments of rest and relaxation. In short, setting boundaries allows you to reclaim your time and energy and thus empowers you to live a more intentional and fulfilling life as a mother.

5) Practice Self-Compassion

Be kind to yourself and acknowledge that it’s okay to not be the perfect mom. Self-compassion will allow you to let go of self-criticism and judgment, fostering a greater sense of kindness, resilience, and well-being.

You can start by treating yourself with the same compassion and understanding that you would offer to a close friend, to your partner, or to your kids. Make an effort to nurture a mindset of self-compassion by practicing self-care, self-acceptance, and self-love in different situations. Embracing your imperfections and celebrating your strengths will help you develop a deeper sense of self-worth—a great anchor for your experience of motherhood.

6) Embrace Slow Living

Simplify your schedule and embrace the principles of slow living by prioritizing quality over quantity, presence over productivity, and intentionality over business. Slow living encourages you to savor the simple pleasures of everyday life, whether it’s enjoying a leisurely meal with your family or indulging in a favorite hobby. Slowing down and being fully present in the moment develops in you a deeper sense of gratitude and connection in your daily life, which will make it feel all the more worth living.

7) Connect with Nature

Nature has a unique ability to soothe the mind, rejuvenate the spirit, and inspire feelings of awe and wonder. It would do you a lot of good, then, to spend time outdoors and connect with the natural world. You can do this by taking a leisurely walk in the park, gardening, or simply sitting under a tree while on a break.

Immersing yourself in nature in these ways can help you restore a sense of calm and perspective. It would be good to experience nature with your kids and partner, but also take the time to enjoy it alone and without any other distractions.

8) Practice Mindful Parenting

Lastly, approach parenting with mindfulness by fully engaging with your children during interactions and activities. Deliberate parenting involves being attuned to your child’s needs and emotions and creating a more supportive environment in and out of your home. Listen attentively to them, put your focus on them when it’s playtime or time to bond with them at the park or on a long drive, and respond to them with patience and compassion. This will strengthen your bond with your children and pave the way for lasting memories together, even if these consist of the most ordinary of moments.

It may seem like a tall order at first, but try to make room for living gratefully and mindfully, and make it a point to strike a healthy balance between your personal and professional responsibilities. If deliberately practiced, mindfulness and gratitude can transform your daily experiences as a mom and person and help you harness a greater sense of presence and purpose in everything you do.