14_feeling your bundaries
Feeling my boundaries This practice helps you become more aware of your personal limits and how to express them with clarity and care. 1. Settle In Sit comfortably. Take a few slow, deep breaths. Let your body relax and arrive in the present moment. 2. Recall a Boundary Moment Bring to mind a recent conflict […]
13_rupture and repair
Rupture and repair This practice helps you reflect on conflict with compassion and open the door to repair. 1. Settle In Sit comfortably. Take a few slow, deep breaths. Let your body soften and arrive in the present moment. 2. Recall a Conflict Bring to mind a recent conflict with your child where you were […]
12_filling your needs
Filling your needs This practice helps you shift attention from what is missing to what is already present, supporting feelings of safety, fulfillment, and connection. 1. Settle In Sit or lie down comfortably. Take a few slow, deep breaths. Let your body relax. Gently arrive in this moment. 2. Notice What Feels Safe Bring to […]
11_taking in the good
Taking in the good This practice helps you notice, deepen, and absorb positive experiences so they can support you over time. 1. Settle In Sit comfortably.Take a few slow, deep breaths.Let your body relax into the present moment. 2. Have a Good Experience Bring to mind a recent positive moment.It can be something small: a […]
9_whispers for my heart
Whispers for my heart This practice helps you create kind, supportive phrases you can return to each day. 1. Settle In Sit comfortably. Take a few slow breaths. Let your body soften. Bring a gentle, caring attitude toward yourself. 2. Ask: What Do I Need? Quietly ask yourself: What do I truly need right now? […]
8_5 breaths of happiness
Five breaths of happiness This practice helps you pause and fully enjoy small moments of joy and connection in daily life. 1. Notice a Beautiful Moment Pause when something touches your heart: a smile, a laugh, sunlight, a flower, a kind gesture, or a shared moment. Let yourself notice: This is good. 2. Stop and […]
7_what really matters
What really matters This practice helps you reconnect with your core values and what truly gives meaning to your life and parenting. 1. Settle In Sit or lie down comfortably. Place one hand on your heart or another comforting place. Take a few slow breaths. Bring a warm, kind attitude toward yourself. 2. Imagine Your […]
6_dealing with a guilty conscience
Dealing with a guilty conscience This practice helps you meet feelings of guilt with understanding and self-compassion, rather than self-criticism. 1. Settle In Sit comfortably and take a few slow, deep breaths. Place one hand on your heart. Let your body soften. Acknowledge that guilt is uncomfortable and that it takes courage to face it. […]
20_softening the load
Softening the load This short practice is designed to help you gently lighten your mental load, in small, realistic steps. 1. Arriving Take a moment. Sit or remain standing, and take a slow breath… in… and out. Notice your body. Notice your mind. Without judging, simply acknowledge: I am holding a lot. 2. Name one […]
17_self-appreciation
Self-appreciation This practice helps you notice and value your own strengths, qualities, and personal growth. 1. Settle In Sit comfortably.Take a few slow breaths.Close your eyes if it feels comfortable.Let your attention turn inward. 2. Notice What You Appreciate Quietly ask yourself: What do I genuinely appreciate about myself? What are two or three qualities […]