Posts tagged #mindfulness

Five Mindfulness Practices to Share with Your Partner or Child

1. Share a mindful commute.  Take a moment to silently notice three sights while taking a familiar route together.  Next, share what you noticed before reaching your destination (e.g., a mural on a building; a majestic oak tree; a mailbox that has been painted your favorite color; the way the shade makes the car dark while going down a certain street; a nest next to a power line)


2. Practice the appreciation exercise daily.  Create a routine of taking 5 minutes at the end of each day to point out three things that you appreciated about your partner or child during the past 24 hours.  The more specifically tied to a behavior the better!


3. Ask three new questions.  Power down the cell phone. Turn off the screen.  Take out the ear buds.  Attune to your partner or child and learn something new. Take turns asking each other questions about your past, present, or future that you have never asked.  Make it a game you regularly play over dinner, while doing chores, or while in the car.


4. Notice, name, and share your thoughts and feelings.  Take time to share your internal experiences with your child or partner.  Practice using statements such as:  “I am having the thought that _______”; “I notice that I feel _______ when I have the thought that ______.”  This will grow your child’s emotional intelligence and increase intimacy with your partner.


5. Locate your emotions.  Talk about where you experience emotions in your body.  You could use the formula: “When I am (insert emotion), I feel (insert sensation) in my (insert region of body)”.  As an example: “When I am anxious, I feel tension in my forehead.”


Posted on September 11, 2014 .

Boost Your Mindful Parenting

Michele Markstrom, LMFT

 Practice being in the moment with your child. Set aside other pressures and slow down enough to notice how your child doing. Deal with one issue at a time.

Act with love and compassion. Recognize this is what your child needs the most from you, even when you need to discipline him. 

Use your breath to calm yourself. Stresses can overwhelm you but taking a few breaths, with intention, can help you be more focused and effective. 

Step back and think about what you need now. Ask yourself what are you trying to achieve and what do you expect from your child in the present moment.

Enjoy your relationship with your child. Take a few minutes to look at the world from your child’s perspective. Sit with your child and listen to what they say. 

Want to learn more?  Watch my webinar below: 

Posted on November 25, 2013 .

Eight ways to raise a mindful child


Check out this great blog post on raising a mindful child, with eight terrific tips.

Children are exemplars of the art of being. Wherever they are, they are completely immersed: in mud, in make believe, in laughter, in tears or in spaghetti sauce up to their eyeballs. Without a bit of self-consciousness, they lose themselves in what they are; they literally throw themselves away. This is the kind of losing in which mindfulness is found.

Without making a big deal about it, parents can gently encourage everyday actions that nourish and grow attention, empathy and self-care.
Posted on October 3, 2013 .