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Mindful ActivityCreate Your Parenting Mantra

Create Your Parenting Mantra

Craft your own parenting mantra for whenever you need a little confidence boost.

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Welcome to this activity. (soft music) I am so excited to guide you in creating a set of loving kindness phrases that arise from your own inner knowing and wisdom. We'll be using this method of self-inquiry, which involves asking ourselves questions and then witnessing the responses we see with a genuine sense of unconditional friendliness toward ourselves. It's helpful to have a journal nearby, so that you can jot down what comes to mind. And remember not to force any answers. We're just making space for inner wisdom to emerge, but we can come back to it multiple times, which allows us to release some of that pressure. And let's take a slow deep breath, feeling your lungs and abdomen expanding as you breathe in and feeling them deflate as you breathe out. Let's take a few more slow deep breaths seeing if you can elongate your exhale. And now, just allow your breath to be natural and easy letting go of any effort. And now, we'll just invite a question. As you ask yourself this question, imagine that you're dropping it like a pebble into a clear calm lake, and just watching what ripples in the water, what ripples in the mind. And you can place a hand over your heart if you'd like, just as a kind and compassionate gesture, inviting openness and spaciousness. And the question is, what do I need as a parent? What do I need as a parent? What do I really need? And you may notice some universal needs emerging, like peace, belonging, maybe the need to feel a sense of connection with your child. I'll give you some quiet space to notice what arises. And as you're practicing, allow yourself to write down what you discover and then reenter your meditation by continuing to ask the question with compassion and friendliness. And when you're ready, go ahead and take a slow deep breath, wiggling your toes and your fingers and allowing your eyes to open if they're closed. And now, just take a few minutes to look at your written reflections. Notice what needs came to mind and see if you can write them out as affirmations or loving kindness phrases. So, for example, if the need for safety came to mind, you can write it as a phrase like, "May I feel safe within," and, "May my child feel seen by me," or, "May I notice moments of safety "and connection between me and my child?" You can also just write it as a simple statement, such as, "I am safe." However you choose to write it, allow it to align with where you are in the process. If you don't feel confident in this need yet, make the phrasing more aspirational. Like, "May I one day, soon feel safe." (soft music) Thank you so much for practicing with me today. If you found this helpful, please feel free to share it with a parent, friend. And then, when you're ready,...


TypeMindful Activity
Duration5 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

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  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

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  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

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  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

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  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

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