We can define mindfulness as the ability to pay attention and be present with all types of experience with open minded curiosity and kindness, developed through practice including mindfulness based meditations (Kabat-Zinn 2005)
Mindfulness is a valuable tool for parents, helping us to be in the moment with whatever arises, bringing awareness, kindness and compassion to ourselves first and then to others. Mindfulness allows us to pay attention on purpose with kindness.
Mindfulness helps to reduce stress, improve emotional regulation and create a positive family environment, where gentle and respectful parenting flourish.
Mindfulness helps us to recognise our habits, patterns and parenting challenges “I just did the same old thing again”. This is brilliant awareness as a parent , once we recognise our habits and patterns we can begin to change them. Noticing without judgement. That noticing leads to changes in how we handle something the next time and the time after that and so on.
Some key mindfulness practices and parenting tips:
Mindful Breathing
Practice: Take a few minutes each day to focus on your breath. Sit comfortably, close your eyes, and take slow, deep breaths. Notice the sensation of the breath entering and leaving your body. If we don’t let go of our breathe there is no room for a new one. Practice the art of letting go, starting with your breathe. The more this is practised during moments that are peaceful the easier it will be to draw on your breathe in the difficult moments.
When you or your child are experiencing big emotions – pausing taking a breathe and saying to yourself :
- This is a difficult moment for me and my child
- Difficult moments are part of parenting, each difficult moment has a different degree/ flavour
- May I be kind to myself in this difficult moment, place your hand on your heart or on your tummy and just breathe. This will allow you to bring awareness to yourself with kindness and compassion and in turn give this to others.
Body Scan
Practice: Lie down or sit comfortably and mentally scan your body from head to toe, noticing any areas of tension and consciously tightening and relaxing them.
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Mindful Listening
Practice: Jan Kabat -Zinn “Listening is an act of love”.
When your child is speaking to you, give them your full attention. Listen without planning your response, simply being present with what they are saying. Listening is seeing the world from another’s perspective – not necessarily agreeing with it.
Mindful Eating
Practice: Bringing mindful awareness to your meals and drinks, focus on the taste, texture, and aroma of your food. Smell can take us right back to a memory that we hold dear, notice if this happens when you slow down and breathe in what you are eating or drinking.
Gratitude Practice
Practice: Take a few moments each day to reflect on things you are grateful for. You can do this individually or as a family. A gratitude journal can be a great tool to help us reflect on what has happened. Notice how it feels to be grateful for the things we take for granted, our breathe, our body, our movement.
Mindful Walking
Practice: Take a walk outside, paying attention to the sights, sounds, smells and sensations around you. Notice how your body feels with each step.
Mindfulness Apps and Resources
Suggestions: Apps like Headspace, Calm, and Insight Timer offer guided mindfulness exercises that can be done in short sessions, making them easy to fit into a busy schedule. Connected childhood has a number of mindfulness practices on the website link here
Mindful Parenting Practices
- Practice: Incorporate mindfulness into your daily parenting routines. For example, during bedtime, create a calming ritual that includes deep breathing or a short meditation.
Benefits of Mindfulness for Parents
- Reduces Stress and increases patience – Mindfulness helps manage stress by promoting relaxation and reducing anxiety. It helps us to stop and think – Am I trying to make the butterfly appear before its time?
- Improved Emotional Regulation: It allows parents to respond to their children’s needs with awareness, kindness and compassion..
- Enhanced Relationships: Being present, attuned and really listening fosters stronger connection with children.
- Better Decision Making: A mindful and clear mind leads to more thoughtful and effective parenting decisions.
- Increased Resilience: Mindfulness builds inner strength and the ability to handle parenting challenges with greater ease.
By incorporating these mindfulness practices into daily life, parents can create a more harmonious and nurturing environment for themselves and their children, helping parents to overcome parenting challenges.
Childrens Mindfulness books
Mindfully me 3 pack of books by Louise Shanagher
Look who’s here
Its always there
Where is happy?
Prepared to Parent
If you feel you need support on your parenting journey, our Discovery Programme may be what you need. For 6 weeks we will walk alongside you and together we find that ‘missing piece’ for you, that aha moment where you find connection in your role as a parent and then that beautiful new lens through which to see your child. Join our next Discovery programme here.
