Practicing Mindfulness for Parents

Learning to practice compassion, live in the present moment, and be grateful for the things in your life will go a long way toward improving your clarity, focus, and mood from day to day.

About Mindfulness

Mindfulness is a helpful way to decompress if you’re feeling overwhelmed. It is designed to help you notice your emotions and calm yourself down in stressful situations. It includes breathing exercises, guided meditations and taking a step back from difficult situations. These habits can give you the time and emotional space you need to solve problems at home. 

Mindfulness Activities

Here are some mindfulness activities for parents to practice:

• try one of these one-minute mindfulness exercises—like mindfully chewing a raisin or repeating your heart’s aspiration.
• Create a mindfulness jar with your children as a family reminder to stop and keep your mind in the present.
• Start your day by repeating a positive affirmation 
• Start a gratitude journal to focus on and remember the positives for a few minutes each day.
• Before you start your day, try a little goal visualization to decide what you want to get done.
• Try a body scan meditation with your kids to consider what you feel from head to toe and to relax your muscles.

For a comprehensive list of examples, visit the Waterford website.

Local Mindfulness Programs

• Awaken Pittsburgh offers free monthly guided meditations open to anyone.
• Mindfulness Based Stress Reduction Courses (UPMC Integrative Medicine) MBSR is an eight-week, evidence-based, highly experiential course that is currently offered at more than 250 hospitals, universities, and clinical settings in the United States and around the world. MBSR’s primary aim is to help participants develop skills that can be flexibly applied in everyday life to stress, pain, and illness. Through experiential learning and discussion during class, as well as through daily mindfulness practice at home, participants learn and refine a range of self-regulatory skills that involve finely tuned attention to thoughts, emotions, and physical sensations. Call 412-623-3023 or visit the UPMC website.
• The Penn Program for Mindfulness provides powerful tools for coping and personal growth, while combining modern cognitive science with ancient mindfulness techniques. Participants learn to reconnect with the source of meaning in their lives, be steady in the most difficult moments and to connect more deeply with what matters most to them. Mindfulness approaches help individuals to let go of unproductive habits and reactivity. Learn more on The Penn Program for Mindfulness website.