Motherhood and Mindfulness: Using CBD to Enhance Your Meditation Practice

Motherhood is a monumental experience – something most women look back on with pride and nostalgia despite the inevitable challenges. Over time, the sleepless nights, "power" struggles with teens and toddlers, and the many sacrifices made to raise an infant to adulthood won't be remembered as being as physically, mentally, and emotionally exhausting as they can feel in the moment. Today, however, you need to feel your best to give your best. 

Managing your whirlwind of daily activities and responsibilities without prioritizing self-care can leave you feeling too tired, tense, and distracted to appreciate the positive moments woven into life's tapestry. Although nutrition, exercise, and sleep are essential components, you also need an efficient, effective way to diffuse stress. When overwhelming thoughts and feelings threaten to derail the impact of mindfulness or meditation, consider enhancing your practice with the complementary effects of CBD.   

Understanding the Concept of Mindfulness  

Mindfulness is a state of active awareness – something you can practice anywhere. Instead of navigating your surroundings lost in thought, you're actively focusing on the sights, sounds, and sensations of the present moment. Numerous sources promoting the practice detail how and why keeping your thoughts from drifting to a past you cannot change, or a future you cannot control helps keep negative internal chatter from escalating and compounding stress. 

Mindfulness practiced outside of meditation helps busy moms recognize negative, consuming thoughts before they become full-blown "disaster stories." Living in the moment also provides an emotional respite from exhausting mental clutter through impartial, non-judgmental observation. In time, you'll learn to let go of stress-inducing distractions more efficiently while enhancing your capacity for compassion, curiosity, creativity, and calmness.^1,2 

Exploring the Practice of Mindfulness Meditation  

Meditation is a centuries-old practice. The earliest written records date back to 1500 BCE. It's been proposed, however, that various forms emerged simultaneously through multiple cultures at similar points in time. Because of the emphasis on stillness, awareness of the present, and focus on breathing, mindfulness meditation can be traced to the first written records of yogic meditation in the Vedas.³ 

The purpose of mindfulness meditation is similar to the practice of mindfulness but more involved. Although the amount of research dedicated to the topic is limited, a review of the results of formal Mindfulness Based Stress Reduction (MBSR) programs suggests multiple benefits, including a positive impact on inflammatory markers, brain function, emotional regulation, and a reduction in the symptoms of stress and anxiety.⁴ The practice is not complicated. 

Simply sit in a relaxed position with your palms resting on your thighs. Then, focus on the sensation of your breathing while inhaling and exhaling naturally through your nose. Notice any thoughts that arise without judgment. When your mind wanders, redirect your focus back to your breathing. That's it. Although it's generally recommended to practice in 10-30 minute sessions daily, many women find it more realistic to incorporate several 1-3 minute sessions into their routine.⁵ 

Natural Synergy: How CBD Helps Support Mindfulness and Mindfulness Meditation  

CBD – the most abundant of 113 cannabinoids in hemp flower extract – interacts with at least 65 molecular targets.⁷ Based on decades of research, the pleiotropic plant element activates serotonin system receptors, increases dopamine and adenosine levels, activates GABA system receptors, and more. Although those receptors play vital roles in multiple aspects of well-being, it's CBD's influence on the endocannabinoid system (ECS) most often credited for its diverse range of potential benefits – including promoting a sense of calmness and improving mental focus.⁸ 

As the largest regulatory system in the human body, ECS signaling is involved in everything from emotional regulation and stress responses to sleep cycle regulation and the perception of pleasure and pain. Researchers believe supporting ECS function with CBD helps promote homeostasis by inhibiting the breakdown of the ECS messengers anandamide and 2-AG.^9,10 In a 2021 report detailing the physical effects of MBSR, researchers identified an increase in the production of the same ECS messengers¹¹ – evidence suggesting CBD supports and enhances the positive attributes of mindfulness practices. 

Purchasing Tips: Support Your Practice with a High-Quality Product in Your Comfort Zone   

Whether you prefer shopping for CBD locally or online, it's essential to know that product purity, potency, and overall quality can vary by brand. You can protect yourself from purchasing something unlikely to deliver the complementary effects you're looking for by sticking with CBD oil tinctures, softgels, topicals, and gummies made by reputable, respected brands – manufacturers using non-GMO, U.S.-grown hemp, natural farming practices, food-safe extraction methods, and clean ingredients. 

Once you've found a brand or two ticking all the right boxes, look for a Certificate of Analysis to verify any and all claims of third-party testing. Otherwise, you could be deceived. Of the 75% of CBD brands labeling their products as third-party tested, only 13% test at least 90% of their products for heavy metals, pesticides, extraction residue, and potentially harmful microbes.¹² After viewing a COA, choose the cannabinoid and terpene profile you prefer. You have three main options. 

Full Spectrum CBD 

With full spectrum CBD, you get hemp's full array of minor cannabinoids, terpenes, and phytonutrients in the same ratios as natural hemp flower, including a small amount of THC. The 25-30:1 CBD to THC prevents intoxication, and the many additional cannabinoids and terpenes contribute to the potency-maximizing potential of the "entourage" effect cannabis is known for.¹³ 

Broad Spectrum CBD 

With broad spectrum CBD, you'll have many of the same additional cannabinoids and terpenes as full spectrum products – minus one. The THC is reduced to non-detectable levels (.01% or less) during extraction and processing. Some (not all) CBD users, however, feel that removing THC from the equation renders the entourage effect somewhat less impactful.¹⁴  

CBD Isolate Powder  

Flavorless, odorless CBD isolate powder has 0% THC. While products made with highly refined CBD powder don't have the cannabinoids and terpenes needed to initiate an entourage effect, that's no reason to assume inferiority. In a 2020 report, researchers specified that most of the data used in their analysis of clinical trials summarized the potentially positive impact of the "pure form" of CBD.¹⁵ 

Practical Steps: Integrating CBD Into Your Mindfulness or Mindfulness Meditation Practice 

According to the results of a 2019 CBDistillery® survey of 1,900 customers, most CBD users report positive results using our high-quality hemp-derived products for relaxation, better sleep, mild or temporary anxiety, and discomfort after physical activity. Of those many respondents, 89% tell us that CBD helps calm their minds, 82% prefer the effects of CBD over meditation for relaxation, and 79% prefer the mind-calming, body-soothing potential of CBD over yoga. 

If you're intrigued by what you've learned so far, you may also want to consider how easily the cannabinoid integrates into just about any self-care routine. The many options product manufacturers have for utilizing hemp flower extract take the stress out of finding the best fit for your needs, preferences, and lifestyle. If you're having difficulty visualizing what that might look like, we have a few suggestions you may want to explore. 

Starting Your Day with CBD  

The key to making CBD part of your mindfulness practice is consistency. The easiest way to ensure consistency is to make CBD part of your routine every morning by adding CBD softgels to your vitamin regimen or stirring a CBD oil tincture into your morning coffee or tea. For fuss-free administration, hold a serving beneath your tongue for 45-60 seconds, then swallow. 

Supplementing the Effects Mid-Day  

Depending on your body composition and metabolism, you can expect the calming, balancing effects of your morning CBD to last 6-8 hours. If you want to keep the impact going strong, add a second serving mid-day. Depending on where you'll be, you may prefer packing something portable like CBD gummies. You'll get a precise, premeasured amount of CBD in every serving. 

Supporting Your Daily Meditation Practice  

If you prefer, you can wait on that second serving and time the administration to specifically support meditation. If you're using softgels or gummies, enjoy your serving about an hour or so before you plan to begin. That's how long it can take for the CBD in edibles to metabolize. If waiting an hour isn't ideal, use a CBD oil tincture with the hold-and-swallow delivery method 20 minutes in advance. 

Add CBD to Your Nightly Routine   

If day-to-day stress keeps you from getting the restorative sleep you need for emotional regulation, mental clarity, and focus, add a serving of CBD into your nightly routine. If your sleep difficulties are compounded by discomfort after physical activity, consider adding a liberal application of a CBD topical. You can enjoy the fast-acting results of topicals on their own or alongside any other product you enjoy. 

Practical Tips: Finding the Ideal Serving Size to Support Your Preferred Practices   

A recent survey suggests mothers are significantly more likely than fathers to feel stressed all or most of the time.16 That's not surprising. Stressful situations trigger a surge of cortisol and adrenaline that take time to return to baseline. If the next stressor initiates a response before that happens, your elevated stress hormones can make it difficult to relax, unwind, and focus. Could CBD help restore balance? 

You won't know until you try it. Everyone is different. Until then, you may find it helpful to know that hemp-derived CBD products are generally well tolerated, non-habit forming, and safe for most adults. Side effects, however, are possible. Most are mild and usually resolve with smaller serving sizes. With that said, the following recommendations significantly reduce the risk of developing dry mouth, fatigue, changes in appetite, or digestive issues.¹⁷   

Start with a Partial Serving  

Serving size suggestions are based on ingesting a moderate amount of CBD. You could get the best results using more or considerably less. That's why most experts suggest starting with a partial serving. Although some people claim CBD works within hours of their first serving, that's not the norm. Of our survey respondents, most report achieving their best results within 7-14 days of consistent use.   

Track Your Experience  

Many people striving to identify their ideal serving size find it helpful to track their CBD usage and any changes they notice throughout the day. Consider making a checklist or jotting a few quick notes on a pad. In time, you could discover that the serving size you feel is ideal for meditation or relaxation is quite different than the amount you find helpful for sleep support or discomfort after physical activity.   

Increase Your Serving Sizes Gradually 

Using more CBD than you might need isn't harmful but can make daily use more difficult to budget. If your first partial serving doesn't provide the results you're hoping for, increase the amount you're using gradually in small increments. Some moms increase with each serving; others wait a few days (or longer) between increases to give their systems time to adapt and respond. It's your call. 

Could CBDistillery® CBD Products Be the Key to Enhancing Your Mindfulness Practice?  

If you're leaning towards using CBD to enhance your mindfulness practice, but not quite sure where or how to begin, visit CBDistillery® to schedule a personal consultation with an expert. While you're there, take a few minutes to explore our diverse selection of products, find answers to frequently asked questions, or review the latest industry studies. 

Mothers using CBDistillery® CBD oil tinctures, topicals, softgels, and gummies to support their wellness goals can shop with confidence. Our products are rigorously tested, quality-assured, made with 100% clean ingredients, and backed by our stress-free 60-day satisfaction guarantee. 

If you have medical concerns, consult your healthcare provider before using any combination of cannabinoids for self-care. CBD is not advisable for people diagnosed with certain medical conditions – including pregnancy – and can interact with or interfere with the absorption of several over-the-counter treatments and prescription medications. 

References  

1. Bernhard T. (2022) You Don't Need to Be Meditating to Practice Mindfulness. Psychology Today. 

2. Fargo S. (2020) 9 Ways to Practice Mindfulness without Meditation. 

3. Nash J. (2019) The History of Meditation: Its Origins & Timeline. PositivePsychology. 

4. Niazi A, Niazi S. (2011) Mindfulness-Based Stress Reduction: A Non-Pharmacological Approach for Chronic Illnesses 3(1) N Am J Med Sci 20-23. https://doi.org/10.4297/najms.2011.320. 

5. Cherry K. (2024) What to Know About Mindfulness Meditation. Very Well Mind. 

6. Moltke E, Hindocha C. (2021) Reasons for Cannabidiol Use: A Cross-Sectional Study of CBD Users, Focusing on Self-Perceived Stress, Anxiety, and Sleep Problems. 3(5) J Cannabis Res. https://doi.org/10.1186/s42238-021-00061-5 

7. Elsaid S, Foll B. (2020) The Complexity of Pharmacology of Cannabidiol (CBD) and Its Implications in the Treatment of Brain Disorders. 45 Neuropsychopharmacol 229-30 https://doi.org/10.1038/s41386-019-0518-1 

8. How CBD Works: CBD and Neurotransmitters (2019) The CBD Insider. 

9. Ren S, Zhang Y, et al. (2020) Potential Application of Endocannabinoid System Agents in Neuropsychiatric and Neurodegenerative Diseases—Focusing on FAAH/MAGL Inhibitors. 41(10) Acta Pharmacol Sin 1263-71. doi: 10.1038/s41401-020-0385-7. PMID: 32203086; PMCID: PMC7608191 

10. Sallaberry C, Astern L. (2018) The Endocannabinoid System, Our Universal Regulator. 34(6) JYI 48-55. https://www.jyi.org/2018-june/2018/6/1/the-endocannabinoid-system-our-universal-regulator 

11. Reis R, Isaac A, et al. (2021) Quality of Life and a Surveillant Endocannabinoid System. 15 Front Neurosci. https://doi.org/10.3389/fnins.2021.747229 

12. Harrington A. (2021) 25% of CBD Products Are Not Tested for Purity. Forbes. 

13. Gupta S. (2014) Medical Marijuana and the Entourage Effect. CNN Health. 

14. Wilkins T. (2022) What Is the Entourage Effect? How This Enhances CBD Effects. Marijuana Takers. 

15. Larsen C, Shahinas S. (2020) Dosage, Efficacy and Safety of Cannabidiol Administration in Adults: A Systematic Review of Human Trials. 12(3) J Clin Med Res 129-41. 

16. Pew Research Center. (2023) Key Facts About Moms in the US. 

17. Chesney E, Oliver D, et al. (2020) Adverse Effects of Cannabidiol: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. Neuropsychopharmacol. 45, 1799-806. https://doi.org/10.1038/s41386-020-0667-2