Episodes

  • Anchor Your Breath: Keeping Calm Amidst Holiday Chaos

    Anchor Your Breath: Keeping Calm Amidst Holiday Chaos
    Dec 24 2025
    Hey there, I'm Julia Cartwright, and I'm so glad you're here with me today. Welcome back to Mindful Parenting: Daily Tips for Raising Calm Kids. You know, if you're listening on December twenty-fourth, there's a pretty good chance your house is somewhere between magical chaos and gentle pandemonium right now. The kids are buzzing with anticipation, the day feels like it's moving at two speeds simultaneously, and you're probably wondering how to keep everyone—including yourself—grounded through it all. So today, we're going to practice something I call the Anchor Breath, because when everything around us is spinning, we need something solid to hold onto.

    Let's settle in together. Find yourself a comfortable seat, somewhere you can pause for just a few minutes. Maybe it's a kitchen chair, the edge of a bed, or even the floor with your back against the wall. You don't need perfection here; you just need presence. Go ahead and close your eyes if that feels right for you.

    Now, start by noticing your breath without changing it. Just observe it like you're watching clouds drift across a sky. In and out. Simple. Natural. Let yourself feel the cool air as it enters through your nostrils, and the warm air as it leaves. There's no performance happening here—just you, breathing, exactly as you are.

    Here's where the magic happens. I want you to imagine that each exhale is like releasing tiny tension packets into the air. With every breath out, you're letting go of the rushing, the worry, the endless to-do list. And with every breath in, you're drawing in calm, clarity, and presence. Think of it like the difference between a knotted rope and one that's been gently smoothed out. That's what's happening inside your nervous system right now.

    As you continue breathing, notice how your shoulders feel. Are they tight? Let them drop just a little. Notice your jaw. Soften it. And your belly—let it be soft. There's no need to hold yourself together so tightly. You're safe right now, in this moment.

    Breathe this way for the next few minutes. Whenever your mind drifts—and it will, because that's what minds do—just gently guide it back to your breath. That's the entire practice. Breath in, tension out. Breath in, calm returns.

    When you step back into your day, carry this anchor with you. During the hectic moments, come back to this breathing. It takes thirty seconds. Your kids will notice when you're calmer, and calm is contagious.

    Thank you so much for spending this time with me. Please subscribe to Mindful Parenting: Daily Tips for Raising Calm Kids so you never miss an episode. You've got this.

    For great deals today, check out https://amzn.to/47ZqpWT

    This content was created in partnership and with the help of Artificial Intelligence AI
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    3 mins
  • Pause and Presence: Your Secret Superpower for Calm Kids this Holiday Season

    Pause and Presence: Your Secret Superpower for Calm Kids this Holiday Season
    Dec 22 2025
    Hey there, and welcome back. I'm Julia Cartwright, and I'm so glad you're here with me today, especially this time of year. You know, late December can feel like you're juggling flaming candy canes while someone's asking you where the good scissors are. The holidays are in full swing, the kids are buzzing with excitement and sugar, and honestly, the whole household feels like it's operating at about twice its normal speed. So today, I want to give you something that's going to help you and your family find your center again, even when everything feels a little chaotic.

    Let's start by just settling in wherever you are right now. If you're in the car waiting for school pickup, great. Folding laundry? Perfect. Just take a moment and let your shoulders drop away from your ears. Notice what your feet are touching, what your back is resting against. You're here now, and that's enough.

    Go ahead and take three deep breaths with me. Breathe in through your nose, and as you exhale, imagine you're releasing all that rushing energy, all that doing-doing-doing. One more time. In, and out. There we go.

    Here's the thing about calm kids: they're mirrors. They reflect the nervous system of the adults around them. So today's practice isn't just for them, it's for you. It's called the Pause and Presence technique, and it's going to become your secret superpower.

    Throughout your day, pick three moments when you notice the temperature rising. Maybe it's when someone's asking you a question while you're on your phone. Maybe it's when the noise level hits that particular pitch that makes your teeth ache. In those moments, I want you to pause. Just for three seconds. Not a dramatic pause. Just pause.

    Then, place one hand on your heart and ask yourself this: what do I need right now? Not what do they need. What do you need? Maybe it's a breath. Maybe it's five seconds of quiet. Maybe it's to say out loud, I'm here, and that's okay.

    When you pause like this, your kids watch you. They learn that big feelings aren't emergencies. They learn that adults can choose calm. And that becomes the permission they've been waiting for.

    So here's what I want you to do: pick one moment today, one single moment where you'll pause and place your hand on your heart. Just one. That's your anchor.

    Thank you so much for joining me on Mindful Parenting: Daily Tips for Raising Calm Kids. Please do subscribe wherever you're listening so you never miss a practice. You've got this, and I'll see you next time.

    For great deals today, check out https://amzn.to/47ZqpWT

    This content was created in partnership and with the help of Artificial Intelligence AI
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    3 mins
  • Pause and Name: A Simple Mindful Moment to Curb Holiday Chaos

    Pause and Name: A Simple Mindful Moment to Curb Holiday Chaos
    Dec 21 2025
    Hey there, and welcome back. I'm Julia Cartwright, and I'm so glad you're here with me today. You know, it's that time of year when the days are short, the holidays are pressing in, and if you're a parent, things can feel absolutely electric with energy, right? Everyone's wound up. The kids are buzzing. You're buzzing. And somewhere underneath all that, you're probably wondering how to find even five minutes of actual peace. So today, we're going to do something really simple together that can absolutely shift the temperature in your home.

    Let's start by just finding a comfortable place where you can sit for the next few minutes. You don't need to be perfect about it. Slouch if you want to. Just settle yourself down like you're sinking into a really good chair. As you do, notice what you're feeling right now. Not judging it. Just noticing. Maybe there's tightness in your shoulders. Maybe your mind is already three steps ahead. That's completely normal, especially today.

    Now, take a breath with me. Breathe in through your nose for a count of four. Hold it for just a moment. Then exhale slowly through your mouth, like you're gently fogging a mirror. Again. In for four. And out. Feel that? That's your nervous system getting the message that you're safe. Your kids feel that, by the way. They're like little mirrors.

    Here's the practice I want to share with you today, and it's one of my favorites because it actually works. It's called the Pause and Name. Throughout your day, especially when you notice your child is escalating or you're feeling frustrated, try this. Pause whatever you're doing. It might be for literally three seconds. Look at what's happening without trying to fix it immediately. Then, name it out loud or in your head. Say something like, "I notice my kid is upset right now. I'm noticing I'm frustrated." That's it. You're not changing anything yet. You're just creating a tiny space between the trigger and your reaction. That space is where your wisdom lives.

    Try it with your kids too. When they're upset, get curious instead of commanding. Say, "I see you're really frustrated right now." You'd be amazed how often that simple acknowledgment is half the battle.

    So as you move through the rest of your day, remember that moment of calm you just created right here. You can access it anytime. It's yours.

    Thank you so much for listening to Mindful Parenting: Daily Tips for Raising Calm Kids. Please subscribe so you don't miss tomorrow's practice. You've got this.

    For great deals today, check out https://amzn.to/47ZqpWT

    This content was created in partnership and with the help of Artificial Intelligence AI
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    3 mins
  • The Calm Within: A 3-Second Pause to Master Mindful Parenting

    The Calm Within: A 3-Second Pause to Master Mindful Parenting
    Dec 17 2025
    Hey there, and welcome back to Mindful Parenting: Daily Tips for Raising Calm Kids. I'm Julia Cartwright, and I'm so glad you're here. You know, mid-December mornings can feel absolutely chaotic, right? The holidays are ramping up, the kids are buzzing with anticipation, and you're probably running on your third coffee before ten a.m. So today, we're going to do something really grounding together. Something that's going to help you show up as the calm parent you actually want to be, even when everything around you feels like controlled chaos.

    Let's start by just taking a moment to arrive here. Wherever you are right now, whether you're in your car, your kitchen, or stealing five minutes in the bathroom, this is your space. Go ahead and settle into a comfortable seat. Feel your feet on the ground, your back against whatever's supporting you. There's nowhere else you need to be right now.

    Now, let's breathe together. Breathe in slowly through your nose for a count of four. Hold it for a moment. And out through your mouth for a count of six. Again, in for four, and out for six. Notice how that exhale is longer. That's not an accident. When we extend our exhale, we're literally telling our nervous system, hey, we're safe here. Do this three more times at your own pace. Beautiful.

    Okay, here's what I want you to imagine. Think of your calm as a river. Some days it's flowing smooth and steady. Other days, the kids throw rocks in it, and boom, ripples everywhere. But here's the thing about rivers, and here's about your calm: the water keeps flowing underneath. It's always there. Today, when your child melts down over the wrong color cup, or asks you the same question for the thousandth time, I want you to remember that river. You're going to pause for just three seconds. Three seconds. Feel your feet on the ground. Take one conscious breath. And then respond. Not react, respond. You're not trying to eliminate the ripples. You're just remembering there's a steady current underneath.

    This week, practice what I call the Three Second Pause. Before you respond to your child, pause. Feel your body. Breathe. That's it. That's the whole practice. It's like giving yourself a tiny reset button, and honestly, it works like magic.

    Thank you so much for joining me today. If this resonated with you, please subscribe to Mindful Parenting so you don't miss tomorrow's practice. You've got this, and I'll see you soon.

    For great deals today, check out https://amzn.to/47ZqpWT

    This content was created in partnership and with the help of Artificial Intelligence AI
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    3 mins
  • The Anchor Pause: Reclaim Calm Amid the Chaos of Parenting

    The Anchor Pause: Reclaim Calm Amid the Chaos of Parenting
    Dec 15 2025
    Hey there, and welcome. I'm Julia Cartwright, and I'm so glad you're here. You know, mid-December is when parenting can feel like you're juggling flaming candy canes, right? The holidays are ramping up, schedules are chaotic, and everyone in the house seems to be running on sugar and adrenaline. If you're feeling that particular flavor of overwhelm today, you're not alone. So let's take a breath together and find a little calm in the chaos.

    Settle in wherever you are. Kick off your shoes if you want to. Let your shoulders drop away from your ears like they're melting butter. Now, let's find our breath. Breathe in slowly through your nose for a count of four, feeling the air cool and fresh. Hold it for just a beat. Then exhale through your mouth for a count of six, like you're fogging up a mirror. One more time. In for four. Out for six. Beautiful.

    Here's what I want you to know about raising calm kids: you can't pour from an empty cup, but you also can't manufacture calm out of thin air. What you can do is practice something I call the Anchor Pause. Throughout your day, especially when you feel that familiar tightness creeping in, you're going to pause for just thirty seconds. Not a meditation. Not a yoga pose. Just a pause.

    When your child is melting down about their socks not being the right texture, or when three people are asking you three different things at once, that's your moment. Close your eyes if you can. Feel your feet on the ground. Notice five things you can see, four you can touch, three you can hear, two you can smell, one you can taste. This simple sensory anchor brings you back to this exact moment, which is the only moment where you actually have any power.

    Your kids are incredibly tuned to your nervous system. They feel when you're frazzled like they're little emotional barometers. But when you practice this pause, when you come back to calm, they feel that too. And gradually, they learn how to do it themselves.

    So here's your mission today: do the Anchor Pause just once. Maybe it's this morning with your coffee. Maybe it's before dinner prep. Notice what shifts.

    Thank you so much for joining me on Mindful Parenting: Daily Tips for Raising Calm Kids. If this resonated with you, please subscribe wherever you listen. You're building a practice, and I can't wait to be part of your journey.

    For great deals today, check out https://amzn.to/47ZqpWT

    This content was created in partnership and with the help of Artificial Intelligence AI
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    3 mins
  • Tame the Storm: Become the Mountain - A Mindful Parenting Podcast

    Tame the Storm: Become the Mountain - A Mindful Parenting Podcast
    Dec 14 2025
    # MINDFUL PARENTING: DAILY TIPS FOR RAISING CALM KIDS

    Hey there, friend. It's Julia, and I'm so glad you're here. You know, Sunday mornings have this particular energy, don't they? There's this quiet before the week storms in, and if you're a parent, you might be feeling that familiar flutter in your chest. That little voice wondering how you're going to keep it together when homework becomes a battleground or bedtime turns into a three-ring circus. So today, we're going to practice something I call the Compassionate Reset, and it's going to change how you show up for your kids this week.

    Let's start by getting comfortable. You can sit, stand, or even sit cross-legged on the floor. Whatever feels natural. Now, just notice where you are right now without judgment. The sounds around you, the temperature of the air, the weight of your body. You're here. That's what matters.

    Let's breathe together. Inhale slowly through your nose for a count of four. Feel your belly rise like you're filling up a balloon. Now exhale through your mouth for a count of six. That's it. Again. In for four, out for six. One more time. Beautiful. Already you're different than you were thirty seconds ago. Your nervous system is beginning to settle.

    Now, here's the heart of what we're doing. Think about your child in a moment when they're dysregulated. Maybe they're upset, maybe they're having a meltdown. Instead of immediately jumping to fix it, I want you to imagine yourself as a mountain. You know how mountains don't move when the wind blows? They just stand there, solid and present? That's going to be you. When your kid is the storm, you're the mountain.

    Bring to mind your own calm place. Maybe it's the beach, a forest, or even just your kitchen with coffee in hand. Really see it. What colors are there? What do you hear? Can you smell anything? Sink into that feeling for a moment. This is your anchor.

    Here's the practice: whenever your child loses it this week, take one conscious breath. Just one. Feel your feet on the ground. Touch something solid. You're the mountain. Your calm is the greatest gift you can give them. Children regulate their nervous systems by being near yours. Your peace becomes theirs.

    Thank you so much for spending this time with me on Mindful Parenting: Daily Tips for Raising Calm Kids. If this landed for you, please subscribe so these practices show up in your week when you need them most. You're doing an incredible job, by the way. Keep being that mountain.

    For great deals today, check out https://amzn.to/47ZqpWT

    This content was created in partnership and with the help of Artificial Intelligence AI
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    3 mins
  • Anchor Breaths: Steady Sails in the Holiday Whirlwind

    Anchor Breaths: Steady Sails in the Holiday Whirlwind
    Dec 12 2025
    Hey there, and welcome back to Mindful Parenting: Daily Tips for Raising Calm Kids. I'm Julia Cartwright, and I'm so glad you're here with me today. You know, December can be a wild month for parents. The holidays are ramping up, schedules are chaotic, and our kids are picking up on our stress like little emotional sponges. So if you're feeling a bit frazzled right now, you're not alone. In fact, you're exactly where you need to be.

    Let's take a moment together to settle in. Find a comfortable spot, maybe somewhere quiet if you can manage it, even if it's just the kitchen while the coffee brews. Sit however feels good to you, and let your shoulders drop away from your ears. There you go.

    Now, let's start with something simple. Breathe in slowly through your nose for a count of four. Hold it there for a beat. And exhale through your mouth for a count of six. That longer exhale? It's like telling your nervous system that everything is okay. Do this three more times at your own pace. There's no rush.

    Here's our practice today, and I call it the Anchor Breath. This is something you can do with your kids or on your own when things start to feel heated. Think of your breath like a ship's anchor dropping into calm water. No matter what's happening on the surface of the ocean, that anchor holds steady below.

    As you breathe, notice where you feel your breath most vividly. Maybe it's the cool air in your nostrils. Maybe it's the gentle rise and fall of your belly, like waves rolling in and out. Pick one spot and gently place your attention there, like you're shining a soft flashlight on it. When your mind wanders, and it will, that's perfect. That's not failure. Just notice where it went, and gently bring it back, the way you'd guide a toddler's hand back to their own plate at dinner. Kindly. Without judgment.

    Do this for the next few minutes. Anchor, notice, gently return.

    When things get tense with your kids today, and they might, try this: take three anchor breaths before you respond. Just three. You'll be amazed at what comes possible in those three breaths. Your kids will feel your steadiness like a warm blanket.

    Thank you so much for joining me on Mindful Parenting: Daily Tips for Raising Calm Kids. Please subscribe so you don't miss tomorrow's practice. You're doing beautifully. I'll see you next time.

    For great deals today, check out https://amzn.to/47ZqpWT

    This content was created in partnership and with the help of Artificial Intelligence AI
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    3 mins
  • Find Calm Amidst the Holiday Chaos: Breathe with Your Kids

    Find Calm Amidst the Holiday Chaos: Breathe with Your Kids
    Dec 8 2025
    Hey there, friend. I'm Julia, and I'm so glad you're here. Welcome to Mindful Parenting: Daily Tips for Raising Calm Kids. You know, Monday mornings in December can feel like herding cats, right? Everyone's tired, the holidays are creeping in, and honestly, your kids might be bouncing off the walls while you're just trying to remember if you brushed your teeth. So today, I want to give you a tool that'll help you find your own calm so your kids can find theirs.

    Let's start by just settling in. Find a comfortable spot, maybe somewhere you won't be interrupted for the next few minutes. If that's the bathroom with the door locked, I'm not here to judge. Take a seat, uncross those shoulders, and just notice what it feels like to be in your body right now. No fixing anything yet. Just noticing.

    Now, let's breathe together. I want you to imagine your breath like a gentle wave rolling in and out on a beach. On your inhale, that wave is coming in, bringing calm right to your chest and belly. Feel it filling up the spaces inside you. Then as you exhale, imagine it rolling back out, taking with it some of that tension you've been carrying. In through your nose for a count of four. Hold it for just a beat. Out through your mouth for a count of six. The long exhale is key here, friend. That's where the magic happens. Let's do that three more times together. In with the calm. Out with the chaos.

    Here's what I want you to practice with your kids today. When things start to get hectic, when your little one is melting down or you feel yourself reaching that edge, pause. Just pause. Look at your child and ask them to do something with you. Say, "Let's take five slow breaths together." That's it. Make it simple. You breathe together. You're showing them that when things feel big and overwhelming, we don't push through it. We pause. We breathe. We find our way back to steady.

    Your calm is contagious. When you're present and grounded, your kids feel it in their bones. They settle because you're settled.

    So today, practice that breathing wave whenever you need it. Use it before bedtime with your kids, or right after school when everyone's wired. You're building something beautiful here, something that'll stick with them long after they leave your house.

    Thanks so much for spending this time with me. Please subscribe to Mindful Parenting: Daily Tips for Raising Calm Kids. You've got this, and I'll be right here cheering you on.

    For great deals today, check out https://amzn.to/47ZqpWT

    This content was created in partnership and with the help of Artificial Intelligence AI
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    3 mins