Episodes

  • 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
    Show More Show Less
    3 mins
  • Anchor Breath: Your Reset Button for Calmer Parenting

    Anchor Breath: Your Reset Button for Calmer Parenting
    Dec 7 2025
    Hello, and welcome back. I'm Julia Cartwright, and I'm so glad you're here with me today. Whether you're squeezing this in between school pickups, during a lunch break, or in those quiet moments before the house wakes up, I want you to know that taking this time for yourself is already an act of love for your family. Because calm parents raise calmer kids, and that's the real magic here.

    Now, I'm guessing that today you might be facing one of those moments. Maybe the kids are bouncing off the walls, or you're feeling that familiar tension creeping up your shoulders because someone's lost their homework or nobody can agree on what's for dinner. It's December, the holidays are revving up, and everything feels a little louder, a little faster. So today, we're going to practice something I call the Anchor Breath, and it's going to be your reset button.

    Let's begin by getting comfortable wherever you are. You don't need to sit cross-legged or pretend to be a meditation master. Feet on the floor, shoulders relaxed, hands resting wherever feels natural. Take a moment and just notice what's around you. Don't change anything yet, just observe.

    Now, let's settle into our breath. Breathe in slowly through your nose for a count of four, noticing the cool air. Hold it gently for a beat. Then exhale through your mouth for a count of six, like you're releasing tension with every breath. That longer exhale? That's your nervous system's favorite thing. Let's do that three more times together. In for four, hold, and out for six. Again. In for four, hold, and out for six. One more. Feel that slight shift? That's your anchor dropping.

    Here's the beautiful part. When your child is having a meltdown, or you feel yourself about to snap, this breath is your lifeline. It takes thirty seconds, and it completely changes your neurochemistry. Your kid isn't actually trying to ruin your day. They're just being a kid. But when your nervous system is calm, you can respond instead of react.

    For the rest of today, I want you to practice this: pause before you respond to chaos. Take one anchor breath. Just one. Notice how differently you show up when you're grounded instead of frazzled.

    Thank you so much for spending this time with me. Your commitment to mindfulness isn't selfish, it's essential. Please subscribe to Mindful Parenting: Daily Tips for Raising Calm Kids so you never miss a 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
    Show More Show Less
    3 mins
  • Pause and Reflect: The Calm Superpower of Slowing Down

    Pause and Reflect: The Calm Superpower of Slowing Down
    Dec 5 2025
    Hey there, friend. I'm Julia Cartwright, and I'm so glad you're here with me today. You know, December can feel like someone turned up the volume on everything, right? The kids are buzzing with holiday energy, routines are scattered, and somewhere between the school parties and the gift-wrapping, you're probably feeling a little frazzled. So today, we're going to explore something I call the Pause Point practice, because sometimes the most powerful thing we can give our kids is the gift of seeing us slow down first.

    Let's start by finding a comfortable place, maybe sitting for just a few minutes. You don't need perfect posture or silence. If you've got noise in the background, that's perfectly fine. This is real life, and real life has a soundtrack. Just let your shoulders drop away from your ears. Feel that? That's your body saying thank you.

    Now, take three intentional breaths with me. Breathe in through your nose for a count of four, hold it for a heartbeat, and exhale slowly through your mouth. Do that again. One more time. Notice how your nervous system is already starting to shift, like a heavy snow slowly melting into spring.

    Here's the thing about raising calm kids: they're like little mirrors reflecting back our inner weather. When we're the calm, they find it easier to be calm too. So right now, I want you to think about a moment today when your child pushed your buttons. Maybe it was a meltdown, a refusal, or just that particular tone that makes your eye twitch. Don't judge it. Just notice it. That moment is your Pause Point.

    The practice is simple. When you feel that familiar tension rising, place one hand on your heart. Feel your heartbeat. That rhythm is your anchor. Take one slow breath and think the phrase, "This is hard right now, and I'm here." Not for them yet, but for you. Your nervous system settles just a little. Your breathing steadies. And then, from that centered place, you respond instead of react. Your child sees you choose calm.

    Do this once today, just once. Notice what happens. Notice how it ripples out like a stone in still water.

    Thank you so much for joining me on Mindful Parenting: Daily Tips for Raising Calm Kids. You're doing beautiful work, even on the messy days, especially on those days. Please subscribe so we can keep exploring this journey together. I'll see you tomorrow.

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

    This content was created in partnership and with the help of Artificial Intelligence AI
    Show More Show Less
    2 mins
  • Finding Calm in the Chaos: A Sensory Anchor for Mindful Parents

    Finding Calm in the Chaos: A Sensory Anchor for Mindful Parents
    Dec 3 2025
    Welcome back, friend. I'm Julia Cartwright, and I'm so glad you're here with me today. Whether you're squeezing this in between breakfast chaos or during a quiet moment before the afternoon rush, I want you to know that showing up for yourself right now—it matters. Today, we're tackling something I hear from parents all the time: that feeling of being stretched so thin you're practically translucent. The holidays are ramping up, schedules are packed, and everyone seems to need something from you at once. Sound familiar?

    Here's the beautiful truth: raising calm kids starts with you finding even a sliver of calm first. So let's do that together.

    Find a comfortable seat, somewhere you won't be interrupted for just a few minutes. Maybe that's on the couch, in your car, or even sitting on the bathroom floor—I don't judge. Take a moment to arrive here fully.

    Now, let's ground ourselves with breath. In through your nose for a count of four, and out through your mouth for a count of six. The longer exhale is key—it signals your nervous system that you're safe. Let's do that three times. Breathing in... and out. Again... and out. One more... and out. Notice how that feels.

    Now, I want to guide you through something I call the Sensory Anchor practice. This is magic for when your kids are melting down and you need to stay steady. Here's how it works: Notice five things you can see right now. Maybe it's the light coming through a window, a toy on the floor, your own hands. Don't judge them, just name them silently. Five things.

    Now, four things you can feel. The fabric beneath you, the ground under your feet, the air on your skin, the warmth of your drink if you have one. Feel them fully.

    Three things you can hear. Maybe it's distant traffic, a hum from appliances, your own breathing. Just listen.

    Two things you can smell. Even if it's nothing fancy—coffee, laundry detergent, your own skin.

    One thing you can taste. Maybe it's just the inside of your mouth, and that's completely fine.

    This practice takes your mind out of the worry loop and plants it firmly in the present moment. And here's the secret: when you're present, your kids feel it. They mirror your calm the way still water reflects the sky.

    Try this anchoring practice once today when things feel hectic. Even sixty seconds of it will shift something. Your nervous system will settle, and your kids will feel the difference. That's the ripple effect of mindful parenting.

    Thank you so much for joining me today on Mindful Parenting: Daily Tips for Raising Calm Kids. Please subscribe so you never miss a 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
    Show More Show Less
    3 mins
  • Anchor Your Family Amid Holiday Chaos: A Calming Mindful Parenting Practice

    Anchor Your Family Amid Holiday Chaos: A Calming Mindful Parenting Practice
    Dec 1 2025
    Hey there, and welcome back. I'm Julia Cartwright, and I'm so glad you're here. You know, December first is that strange threshold day, isn't it? The holidays are knocking on the door, the calendar's filling up faster than a toddler's sippy cup, and I'm willing to bet that if you're a parent right now, you're feeling that particular blend of excitement and overwhelm that comes with this season. Maybe your kids are already vibrating with anticipation. Maybe you're already thinking about all the things. So today, I want to share something that's genuinely helped countless parents I've worked with navigate these next few weeks with a little more ease and a lot more presence.

    Let's start by just settling in right where you are. Feet on the ground if you can. Take a moment and notice what's around you. Not to judge it, just to notice. Now, let's breathe together. Inhale slowly through your nose for a count of four, and exhale through your mouth like you're fogging up a window. Do that again. In for four, out like you're gently steaming that glass. One more time. Beautiful.

    Here's what I want to teach you today. It's called the Anchor Practice, and it's perfect for those moments when your kids are bouncing off the walls and you can feel your own nervous system ramping up right alongside theirs. When kids get dysregulated, they're like little tuning forks, picking up on our frequency immediately. So here's what we do. The next time you feel that internal pressure building, pause. Just pause. Notice three things you can actually see. Not analyze, just see. Maybe it's the way light hits the table. The color of your child's shirt. A plant in the corner. Really look. Then notice two things you can touch. Feel your feet. Feel your hands. Ground yourself physically. Then listen for one sound. Just one. A hum. Traffic. Silence itself.

    This anchors you in the present moment. And here's the magic part: when you're anchored, your kids feel that steadiness. They pick up on it. You become a calm reference point for them. It literally rewires the dynamic in real time.

    So here's your assignment for today and tomorrow and all the way through December. When you feel the holiday chaos starting to wind you up, do the anchor practice. Three sights, two touches, one sound. Teach it to your kids too, if they're old enough. Make it a game. You're not just calming yourself down; you're literally modeling regulation for the whole family.

    Thank you so much for spending this time with me on Mindful Parenting: Daily Tips for Raising Calm Kids. Please subscribe so you never miss a practice. You've got this, and I'll be right here with you.

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

    This content was created in partnership and with the help of Artificial Intelligence AI
    Show More Show Less
    3 mins
  • Pause, Feel, and Parent with Calm: Your Weekly Mindfulness Reset

    Pause, Feel, and Parent with Calm: Your Weekly Mindfulness Reset
    Nov 30 2025
    Hey there, friend. I'm Julia, and I'm so glad you found your way here today. You know, it's late Sunday morning, right before the week really kicks in, and if you're anything like the parents I talk to, there's probably a little knot of anticipation in your chest. Maybe you're wondering how you're going to handle the Monday morning rush, the homework battles, or just those moments when everyone seems to need you at once. Well, you're in exactly the right place. Today, we're going to practice something I call the Pause and Feel method, and honestly, it might just become your secret superpower this week.

    So let's settle in together. Find a comfortable spot, maybe somewhere you can be alone for just a few minutes. Your kids won't spontaneously combust, I promise. Take a seat, and let your shoulders drop away from your ears. Notice what's touching you right now—the chair beneath you, your feet on the ground. That's your anchor.

    Now, let's breathe together. Imagine your breath like gentle waves rolling onto a beach. Inhale slowly through your nose for four counts. Hold it there, just for a moment. Then exhale through your mouth for six counts. The longer exhale is key here, folks—it actually signals your nervous system that you're safe. Let's do that three more times. Slow in, hold, and slow out. Beautiful.

    Okay, here's where the real magic happens. Think about a moment today when your kids pushed a button. Maybe they didn't listen. Maybe they whined or complained. Instead of judging yourself for how you felt, I want you to do something radical. Get curious. Notice where you felt that frustration in your body. Was it heat rising in your chest? Tension in your jaw? Just notice it like you're a scientist observing something fascinating. That sensation is information, not an indictment.

    Now here's the practice you'll carry with you all week. The next time your child triggers that reaction, pause for just five seconds. Feel where it lands in your body. Take one conscious breath. That tiny gap you've just created between their behavior and your response? That's where calm parenting lives. That's where you get to choose.

    You've got this, and you're doing better than you think. Thank you so much for joining me on Mindful Parenting: Daily Tips for Raising Calm Kids. Please subscribe so you never miss a practice, and remember, mindfulness isn't about being perfect. It's about being present. I'll see you tomorrow.

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

    This content was created in partnership and with the help of Artificial Intelligence AI
    Show More Show Less
    3 mins
  • Steady the Storm: Cultivating Calm in Chaotic Moments

    Steady the Storm: Cultivating Calm in Chaotic Moments
    Nov 28 2025
    Welcome back, friend. I'm Julia Cartwright, and I'm so glad you're here. If you're tuning in on a late November morning, I'm guessing your house might feel a little like a pressure cooker right now. Holiday prep, school schedules, maybe a kid who's bouncing off the walls with anticipation. Am I close? Today, we're going to work on something I call the "Calm Anchor"—a practice that helps you steady yourself so your kids can feel that steadiness too. Because here's the thing: children are emotional sponges. They soak up our nervous system like water into a kitchen towel.

    So let's start by finding a comfortable seat. You don't need perfect posture or silence. Honestly, if there's chaos around you right now, that's okay. Just find yourself a small pocket of stillness, even if it's just three minutes. Now, I want you to notice your feet. Are they on the ground? The floor? Really feel that contact. That's your first anchor point. Feel the weight of your body supported by something solid beneath you.

    Now, let's breathe together. Inhale slowly through your nose for a count of four. Feel your belly expand like a balloon filling with air. Hold it gently for a count of four. Then exhale through your mouth, slowly, like you're fogging up a mirror. Do this three times. Feel how that simple rhythm is already calming your nervous system.

    Here's our main practice. I want you to imagine a tree—maybe one you know, maybe one you're creating right now in your mind. This tree has deep, strong roots anchored into the earth. When the wind blows, the branches sway, but the tree doesn't fall. That tree is you. Your roots are your values, your breath, your presence. Your branches are your kids, your responsibilities, all the things that move and shift with the seasons. When you stay rooted, your kids feel safer. They can sway too, but they know they're held.

    Spend the next few minutes just breathing and feeling into that image. Notice where you feel grounded. Your chest, your belly, your feet. Just notice. No judgment.

    And now, gently, bring your awareness back to this moment. Your real room. Your real body.

    Here's what I want you to do today: the next time your kiddo is starting to spiral, before you react, place your hand on your own heart. Take one deep breath. Feel your roots. Literally say to yourself, I am grounded. You'd be amazed what that tiny pause can do.

    Thank you so much for listening to Mindful Parenting: Daily Tips for Raising Calm Kids. Please subscribe so we can do this together again tomorrow.

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

    This content was created in partnership and with the help of Artificial Intelligence AI
    Show More Show Less
    3 mins
  • Take 5: A Mindful Pause for Calm Parenting

    Take 5: A Mindful Pause for Calm Parenting
    Nov 26 2025
    Hey there, friend. Welcome back. I'm Julia Cartwright, and I'm so glad you're here for Mindful Parenting today. It's a Wednesday morning, and I'm guessing you might be in that place where the coffee's still brewing, the kids are already in full volume, and you're wondering how you're going to make it through lunch without losing your mind. Am I close? If so, you're exactly where you need to be right now.

    Before we dive in, I want you to find a spot where you can sit comfortably for the next few minutes. This might be in your kitchen, in your car before the school run, or even in the bathroom if that's your sanctuary. Nowhere is too small or too strange. This time is yours.

    Now, let's settle in together. Place your feet flat on the ground if you can, and notice where your body meets whatever's supporting you right now. Feel that contact. It's like you're plugging into the earth. Take a deep breath in through your nose, and let it out slowly through your mouth. Do that one more time, and this time, imagine that breath carrying away a little bit of the morning chaos. Good.

    Here's what I want you to try today, and it's something I call the Five Senses Pause. When your kids are wound up, when you feel that irritation rising in your chest like a thermometer about to burst, this is your anchor. Take just one conscious breath, and then notice five things you can see. Not judge. Just see. Maybe it's the way light hits a wall. Maybe it's your child's ear. Just name them quietly to yourself. Then four things you can physically feel. Your shirt on your skin. The chair beneath you. The temperature of the air. Three things you can hear, even if it's just the sound of your own breath or distant traffic. Two things you can smell, and one thing you can taste. This takes less than a minute, and it does something magical. It pulls you right out of that reactive fight-or-flight mode and anchors you in the present moment where everything is actually okay right now.

    When you notice your nervous system starting to tighten up today, when your child is pushing your buttons or the day feels overwhelming, pause. Use those five senses. You're teaching your kids the greatest gift when they see you do this. You're showing them that adults can pause too.

    Thank you so much for joining me on Mindful Parenting: Daily Tips for Raising Calm Kids. If this resonated with you, please subscribe so you don't miss tomorrow's practice. You've got this. I believe in you.

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

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