5/10/30 Minute Meditations

Find inner peace no matter how much time you have. Whether you’ve got 30 minutes while the baby catches a few winks or just five minutes while waiting for your daughter to hop off the school bus, we’ve got a relaxation method for you.

Instead of letting your mind skip from worry to worry, let your mind get in sync with your breathing. You can do this anywhere, whether you’re sitting on the subway or waiting at the doctor's office. “It counteracts the stress and negative effects of the fight-or-flight response,” says New York-area yoga teacher Julia Hough, who practices integrative yoga therapy techniques. “Just watch your breath. Just notice the rise and fall.”

It might sound like child’s play, but practicing a handstand can clear your mind and help you refresh. “If you do this at a particularly chaotic time in your home, you'll find that peace is instantly restored,” says Lyss Stern, co-author of If You Give a Mom a Martini: 100 Ways to Find 10 Blissful Minutes for Yourself. “After all, what can your kids do to a mom when she's standing on her head?”

Set your alarm just 10 minutes before your husband and children wake up, grab a cup of coffee and soak. “Sit and breathe,” says Stern. “Take inventory of your life and its blessings, things that you want to accomplish, things that you want to change. It's great because the house is quiet, and it's your time. It's so serene and peaceful: your time to just be.”

RELATED: No Time for Yourself?

Meditation doesn’t have to be a scary concept. Stern suggests a quick “Zen 10,” or meditation session, to calm anxiety and an overactive mind. “Next time you feel the onset of a mommy meltdown, take these steps, and you will feel the benefits inside and out,” she says. “Sit up tall at the edge of a chair, and situate your feet hip-width apart. Place your hands on your thighs, palms facing down, and close your eyes. Inhale and exhale deeply while mentally repeating the mantra 'Breathing in, I calm my body. Breathing out, I smile.' Allow yourself to smile if it feels natural. After about six minutes, let go of the mantras and observe your breath for a minute until you bring yourself back to reality.”

Yoga is an amazing tool to bring back your calm countenance. Try going into yoga-nidra, which is a sleep-like state yogis experience while working on their inner peace. “Do it lying down,” says Hough. “Listen to a tape, where it becomes a guided meditation that takes you through different layers as you lay down and listen to another person. I love it, and think it’s really powerful.”

RELATED: Yoga to Calm Your Nerves

Can’t let go of your toddler’s embarrassing public temper tantrum? Or are you feeling the mounting pressure to check off everything on your to-do list? Stop for a moment. “Focus on becoming present,” says Hough. “So often, we are stuck in the past or racing toward the future. Try the meta prayer: ‘May I be safe, may I be healthy, may I be happy, may I be free.’ This helps you come to the present and feel safe.”

It’s OK to break for a nap. Put the baby down, and then get a little shut-eye for yourself. “Find a clean, quiet, free-of-distractions place to take your nap," Stern says. "Slip into something comfortable, like a pair of your hubby's cotton boxers, a silk nightgown or a big, old college T-shirt.”

Next time you realize the only people you've been talking to lately are under the age of 5, remember your old friends. "Go through the missed calls log on your cell phone for the past month, and make note of the friends you need to call back," says Stern. "As corny as it may sound, there's nothing like a grown-up gab session with a girlfriend to perk things up. Think of it as a 30-minute mommy recess."

Baths are gloriously underrated. Enter the tub nervous about deadlines and carpool duties … and exit a new (calmer) woman. “Light a candle, fill the tub with bubbles, soak up and make sure to put some relaxing music on,” Stern says. "Drop a few drops of lavender or jasmine oil into the bath.” Enjoy.

MORE: Relaxation Tips for Parents