Week 2 - Beginners Mind Parenting

Formal Mindfulness Practice:

Body Scan - 10 mins daily

Practice the Body Scan each day and record your experiences

Sitting Meditation – Awareness of Breath

focus on the awareness of the breath for 10 minutes in silence

try for every other day (or every day if time allows)

Informal Practice:

·“Savouring Pleasant Moments Calendar”

Each day, note a pleasurable experience and write it down on the “Savouring Pleasant Moments Calendar”. 

Savouring pleasant moments can be really small things, such as really savouring the first sip of coffee, enjoying when someone smiles at you, and listening when your child is singing or talking.

You can savour pleasant moments which are related and unrelated to parenting or your child.

Choose a routine activity with your child or partner to practice with full awareness.

Make a deliberate effort to bring moment to moment awareness to that activity each time it happens. Some examples are combing your child’s hair, reading to your child, waking your child up in the morning, asking your child how his or her day was, eating a meal , putting him or her to bed or … another activity that you prefer. Simply focus in on knowing what you’re doing as you are actually doing it.