Life can get pretty wild—especially with a toddler in tow! My son, Ezra, keeps me on my toes all day, and by the time I get a moment to myself, the last thing on my mind is some elaborate spiritual practice. But here’s the thing: spirituality doesn’t have to be this huge, time-consuming event. It can be woven into the fabric of everyday life in simple, meaningful ways. Let’s talk about how to do that, even when you’re juggling tantrums, snacks, and trying to remember when you last had a full conversation with an adult.
Mindful Eating: More Than Just a Meal
Meal times with Ezra can be a circus, but I’ve found ways to turn even this into a spiritual practice. Mindful eating is about being present with your food—enjoying every bite, savoring the flavors, and appreciating the nourishment you’re giving your body.
Sounds relaxing, right? Now, add a toddler into the mix. Here’s my reality: while I’m helping Ezra with his food, I remind myself to slow down and take a deep breath before diving into my own meal. Instead of rushing through it, I focus on the taste, the texture, and the gratitude I feel for having a healthy meal to share. It doesn’t always work perfectly (sometimes my “mindful” meal turns into a quick snack as I dodge flying mashed potatoes), but even a moment of mindfulness makes a difference.
You don’t need to meditate over every bite. Just being aware of the food in front of you and eating with intention can bring a sense of peace to your day.
Conscious Breathing: Instant Zen in 30 Seconds
Ezra has taught me one big lesson: life doesn’t stop just because you need a moment to breathe. But guess what? You can squeeze in that moment while doing almost anything.
Conscious breathing is the ultimate in simple spiritual practice. It’s as easy as taking a deep breath in, holding it for a second, and then letting it out slowly. You can do this while playing with your kid, doing laundry, or even in the middle of a mini meltdown (yours or theirs). It’s a quick reset button, and it helps you become more present in the moment.
Whenever things get overwhelming (which happens more than I’d like to admit), I stop and take five deep breaths. It only takes 30 seconds, but it makes a world of difference. Plus, it’s a great tool for staying calm when Ezra decides to have a snack strike or refuses to nap!
Gratitude Journaling: A Quick Mood Booster
Keeping a gratitude journal might sound like one more thing to add to your already-packed day, but trust me, it’s a game-changer. I don’t always have time to sit down and write long entries, but even jotting down three things I’m thankful for can shift my mood instantly.
It could be something big, like the support of friends and family, or something small, like the 10 quiet minutes I got while Ezra watched his favorite show (bless those minutes!). The point is to focus on the good things—no matter how small they seem.
Gratitude has a sneaky way of making you feel more connected to life. So, grab a notebook, your phone, or even just mentally list a few things you’re thankful for. You’ll start noticing more reasons to smile, even on the craziest days.
A Yoga Pose a Day: It Counts!
Some days, finding time for a full yoga session feels impossible. But I’ve learned that even if I can only fit in one pose, that’s enough. Seriously. Just one pose!
Here’s the trick: get into a yoga pose, breathe deeply, and be fully present in it. Whether it’s downward dog, child’s pose, or just standing tall in mountain pose, take a few slow breaths and focus on how your body feels. Then, move on with your day. That one moment of presence can help you stay grounded when everything else feels like a whirlwind.
Sometimes, when Ezra is playing, I’ll sneak in a quick tree pose (he thinks it’s funny when I balance on one leg!). It’s not about perfection—it’s about being present in that one, short moment.
Follow my YouTube Celestial K. Yoga for some inspiration on which pose you want to choose.
10-minute Miracle Morning Stretch
Bringing Spirituality Into Toddler Time
If you’re like me, your time is often spent with little ones. But spirituality can be a shared experience! One thing I love doing with Ezra is pointing out the beauty in our surroundings when we’re outside. I’ll say things like, “Look at that amazing tree!” or “Do you hear the birds singing?” It helps both of us stay present, and it teaches him to notice the little things that make life beautiful.
We also practice gratitude together by saying thanks for things like our meals or a sunny day. It’s a small ritual, but it plants seeds of mindfulness in Ezra, and it reminds me to stay grounded, too.
5-Minute Meditation: Short and Sweet
I get it—finding time to meditate feels like a luxury when you’ve got a toddler (or any busy schedule). But five minutes? Totally doable. You don’t need a quiet, zen-like space. You can meditate sitting on your couch, standing in the kitchen, or even lying in bed before you fall asleep.
Close your eyes, take deep breaths, and let your thoughts come and go without getting attached to them. Focus on your breathing, and just allow yourself to be for those few minutes. Meditation doesn’t have to be fancy—sometimes just taking a moment to breathe and relax is all you need to feel re-centered.
Wrapping It All Up
Incorporating spirituality into everyday life doesn’t have to be complicated. It’s about finding little pockets of peace in your daily routine. Whether it’s mindful eating, conscious breathing, gratitude journaling, or fitting in just one yoga pose, these small practices can help you stay connected to yourself and the present moment—no matter how busy life gets.
So, next time you’re feeling overwhelmed, try one of these simple techniques. Even if you can only spare a minute, that’s enough to shift your energy and bring a little more peace into your day. And if it doesn’t go perfectly (because, let’s be real, toddlers are unpredictable!), remember that every small step counts.
Your spiritual journey is unique, just like you and your beautiful, chaotic life.
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