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​Images by Miki Yamawaki Photography

  • Chika Yamawaki

7 simple self-care ideas for mindful mums

Updated: Jan 20

What comes to your mind when you hear the word self-care? Does it sound selfish? I don't think so! I think self-care is essential for our overall health & wellbeing and everyone should make time for it. As a mum, we are always giving our attention to our little ones. This constant giving can be draining and exhausting sometimes. We need to take time to give ourselves full attention we truly deserve on a regular basis because we are a human being before mum! We can't pour from an empty cup. Put your mask on first before assisting others. We have our own needs too and if you don't take time to care for yourself, the likelihood is that resentment keeps building up inside until one day you are ready to...explode! So here are 7 simple ideas to get you started. I'd love to hear about your favourite self-care rituals!

1. Nature walk

Take time to connect with the Mother Nature. Listen to the birds chirping and the sounds of waves rolling. Go barefoot walking on the beach and feel the sand under your feet. Soak up the sun and Vitamin D for at least 10 minutes a day. Many people find themselves Vitamin D deficient (or many are unaware of it) because we avoid the sun exposure all together for the risk of getting skin cancer. Most of us spend way too much time sitting everyday (myself included!), we need to get out of the house and go get some fresh air. Our body is designed to move!!

2. Go screen free

There is so much noise and stimulus in the world today. TV, mobile phones, tablets and social media it feels like non-stop! And we all know that these things are highly addictive and negatively affecting the quality of our attention. Take time to switch off your devices for a few hours a day or even a whole day every now and then. There is such a sense of freedom when you can switch off completely and be fully present with yourself and your family.

3. Have a bath

Oh I cannot tell you how much I love bathing! One of the biggest reasons is because it helps me release muscular tension. Another is because I get cold hands and feet (even in the middle of summer if the room is air-coned!) and bathing helps with that a lot. I’m from Japan and bathing is a big part of our culture too! Add candle and Epsom salts for the extra touch…

4. Eat organic, whole foods

Nourish your body with organic whole foods! And avoid processed foods as much as you can. I started taking this very seriously during pregnancy and especially after the birth of my daughter. I wanted natural, chemical free things for her. And of course, for my own health & wellbeing too. I must admit I used to eat out quite a lot but these days I much prefer preparing home cooked meals with organic ingredients, knowing exactly what I’m putting into my mouth.

5. Meditate

So many of us breathe unconsciously all day yet breaths are such powerful tools to affect the state of our mind & body. You can start small by perhaps taking just 3 minutes a day, paying attention to how you breathe, giving your full attention to each inhalation and each exhalation. Come and join our classes, workshops & retreats to learn more about how to meditate. If you enjoy guided practice but can’t join face-to-face classes held on the Sydney Northern Beaches, check out my online program below.


6. Stretch

We create so much tension and tightness throughout a day. As a mum, I remember how challenging breastfeeding was for me. Sitting and being in the same position for such a long period of time. And from lifting and carrying our little ones, many of us get achy neck, shoulders or back… If we don’t consciously release this daily, it keeps accumulating in our body and there is a chance of this becoming a chronic pain. Yoga is a wonderful way to release tension and tightness in our body without say having to go get a massage. If you're on the Northern Beaches NSW, I'd love you to join our child-friendly classes specifically designed for mums. Visit the link below to find out full details.


If you’re not near Sydney Northern Beaches, you will love my online program, The Self-care Toolbox for Mindful Mums. You can stretch out with me whenever you like from the comfort of your own home.


7. Hang out with your tribe

Do you feel being a mum is more isolating than you thought? You're not the only one! Long hours of breastfeeding and working around your bub's nap routines do make us home bound. Plus bubs often get sick too so there is more reason why we need to stay at home away from others...But if you agree with me, we are social beings and can't live in isolation from others. If you're experiencing the feeling of isolation and loneliness, find a local playgroup or mother's group and be proactive in finding other like-minded mums in your area. Or find a baby-friendly activity you can go to and enjoy yourself (like yoga!) Making friends as adults is not easy sometimes but if you follow your passion and interests, you will always find other like-minded people. Spend time with people who inspire you and uplift you!

If you’re on the Sydney Northern Beaches, definitely come hang out with us in person! We also have an online Facebook group community called Mindful Mum CommUNITY and everyone is welcome to be a part of our group regardless of where you live. Here’s the link to find out more and join.


Hope this helps and you've got a few new ideas to nurture and nourish you. Remember to do at least one thing to take a good care of yourself daily even if you've got a newborn and severely sleep deprived. If you don't take care of yourself, who will? Your body will thank you for it!

If you enjoyed this post and ready to take actions, I have two invitations for you.

Offer 1: The Self-Care Toolbox for Mindful Mums 

    (Online mini course for busy mums)

I've seen so many mums struggle to get to my face-to-face classes because of baby getting sick, changing nap time etc. So I've created this mini course for you so you can stretch and meditate with me from the comfort of your own home whenever you like. It consists of 8 short videos of 5-15 minutes. This course helps you from feeling exhausted, depleted, impatient and irritable to feeling nurtured, nourished, calm and relaxed. If you want to be a better mum for your bub, this course is for you! The enrolment is currently open but only until 5pm Tuesday 21 January 2020. Visit the link below for full details and don't miss out.


Offer 2: Self-care checklist

"Self-care checklist - become the happiest & healthiest version of yourself"

It's a five-page PDF document which contains 14 questions I ask myself daily and you only pay the price of a smoothie to make this yours for life. I also ask these questions to my students during our one-on-one session which I currently charge $80 for an hour. It's an affordable way to keep reminding yourself of healthy habits. It will inspire you and motivate you to take conscious actions towards becoming a happier and healthier version of yourself and is a must tool if you want to take your health to the next level.


Other related post you may enjoy:

How to reduce stress : 6 tips for new mums


5 yoga hacks for new mums who have no time


About Chika

Chika is the founder of Wa Yoga (Wa is a Japanese word meaning harmony). She is a Yoga Australia registered teacher, student of yoga for over 10 years, mum to a toddler, self-care advocate and ocean lover. She specialises in offering small group & private classes for mums, kids & family. She has a gentle approach to teaching yoga and her classes are always infused with mindfulness, reminding people to slow down and come back to the present moment. Her mission is to motivate people to start incorporating yoga & mindfulness into their daily self-care ritual no matter how short it may be. She blogs regularly on wayoga.com.au and you can find her valuable tips on yoga, mindfulness & Ayurveda on her website. She is passionate about supporting plant-based products and also reducing plastic waste. You will find a lovely range of sustainable earth-friendly products on her online store.