Épisodes

  • Breathe Calm, Create Ripples: Mindful Parenting Tips for Raising Composed Kids

    Breathe Calm, Create Ripples: Mindful Parenting Tips for Raising Composed Kids
    Feb 16 2026
    Hey there, friend. I'm Julia, and I'm so glad you're here with me today. Sunday mornings can feel like a reset button, can't they? This is often when parents take a breath and think about the week ahead, maybe realizing there's some tension still hanging around from last week. Today, we're going to work with something I call the calm ripple effect, because here's the truth: the calmer you are, the calmer your kids become. It's like dropping a stone in still water.

    Let's start by finding a comfortable seat, wherever you are right now. Maybe you've got five minutes before the chaos begins, maybe you've got ten. That's perfect. Just settle in. Feel your feet on the ground, your body supported by whatever's holding you up. There's nowhere to go, nothing to fix in this moment.

    Now, let's bring attention to your breath. Not to change it, just to notice it. Breathe in through your nose for a count of four, feeling that cool air entering. Hold it for just a moment. Then release through your mouth for a count of six. That longer exhale is key, because it sends a signal to your nervous system that you're safe. In through four. Hold. Out through six. Again. In through four. Hold. Out through six. Beautiful.

    Here's the main practice I want you to anchor today. Imagine your calm as a color, maybe it's blue or warm gold or soft green. Whatever feels right. With each exhale, picture spreading that color outward from your chest like ripples on a pond. You're breathing out peace. You're creating an invisible atmosphere around you that your kids will feel before they even know what's happening. Every single time you feel tension rising today, do this. Four counts in, six counts out, watching those ripples expand.

    This isn't about being perfect or never raising your voice. It's about returning to calm faster. It's about being the steady oak tree your kids can lean against.

    So here's what I want you to do today. Set a timer for one moment during the afternoon when you usually feel frazzled. Maybe it's the witching hour, maybe it's homework time. Just pause for thirty seconds and do those ripples. That's it.

    Thank you so much for joining me on Mindful Parenting: Daily Tips for Raising Calm Kids. If this resonated with you, please subscribe and leave a review. I'm here every week helping you show up as your best self for your family. See you next time.

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    3 min
  • Pause to Gain Calm: A Mindful Moment for Frazzled Parents

    Pause to Gain Calm: A Mindful Moment for Frazzled Parents
    Feb 15 2026
    Hey there, and welcome back. I'm Julia Cartwright, and I'm so glad you're here on what's probably a pretty full Saturday morning. You know, this time of year, mid-February, parents are often running on fumes. The novelty of the new year has worn off, everyone's a little cooped up, and the kids are somehow both bored and chaotic at the same time. Sound familiar? Today, I want to give you something simple but powerful to shift that energy, not just for them, but for you.

    Let's start by settling in wherever you are right now. If you can, find a place where you're not immediately needed for the next few minutes. Pause the laundry, silence the notifications. This is your moment. Take a breath in through your nose, and out through your mouth. Feel your shoulders drop just a little. Good. Again. In and out. You're already doing the thing.

    Now, here's what I want you to try. It's called the Pause Practice, and it's specifically designed for moments when your kids are pushing your buttons. Throughout your day, you're going to notice small moments of tension coming up. Maybe your son's spilled juice again. Maybe someone's whining about dinner. Whatever it is, instead of reacting, you're going to pause.

    When that moment hits, stop and place your hand on your heart. Feel it beating there. Take three deliberate breaths. In through your nose for a count of four, hold for one, out for a count of four. While you're breathing, silently say to yourself, I'm here, they're learning, we're both okay. That's it. Three breaths. Maybe fifteen seconds total.

    Why does this work? Because you're giving your nervous system a chance to catch up with your brain. Your kids pick up on your energy like sponges pick up water. When you're calm, you're contagious. And when they see you pause instead of explode, you're teaching them something far more valuable than any lecture ever could.

    Here's the beautiful part: you don't need to be perfect at this. You'll forget. You'll react first and remember later. That's being human, and it's completely fine. Just come back to it the next moment. That's the whole practice.

    So today, I want you to find three moments where you pause. Three times. Write them down if you want. Notice what shifts.

    Thank you so much for joining me on Mindful Parenting: Daily Tips for Raising Calm Kids. If this resonated with you, please subscribe wherever you listen. You're building something really important here, one breath at a time.

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    3 min
  • Anchor and Release: Your Secret Weapon for Raising Calm Kids

    Anchor and Release: Your Secret Weapon for Raising Calm Kids
    Feb 13 2026
    Welcome back, friend. I'm Julia Cartwright, and I'm so glad you're here with me today. If you're listening on a Thursday morning, you probably woke up to a few extra requests before breakfast, right? A missing permission slip, someone who can't find their favorite shirt, maybe a little tension in the air that nobody can quite name. Today, we're going to work with that feeling together, because raising calm kids starts with us finding our own steady ground first.

    So let's settle in. Find yourself in a comfortable seat, somewhere you won't be interrupted for the next few minutes. If that's sitting in your car before you head into school pickup, that's perfect. If it's on your kitchen counter with your cold coffee, even better. You're here now, and that matters.

    Take a gentle breath in through your nose, noticing the cool air as it enters. And out through your mouth, like you're softly fogging a mirror. One more time. In, and out. Feel that? That's your nervous system saying hello.

    Now, here's what I want you to try today. It's called the Anchor and Release, and it's going to become your secret weapon for staying calm when your kids are spiraling. Picture this: your child is frustrated, escalating, and you feel that familiar tension climbing up your spine. Instead of matching their energy, you're going to do something different.

    Place one hand on your heart and one on your belly. Feel them rise and fall. This is your anchor. Now, as you breathe, imagine roots growing from the soles of your feet deep into the earth. With each exhale, you're releasing the tension, the guilt, the need to fix everything right now. You're not cold or distant. You're present. You're solid. And kids can feel that. They calm down when we calm down. It's like magic, except it's actually neuroscience.

    Do this for three breaths right now. Feel the weight of your body. Notice you're here, you're safe, and you've got this.

    Here's your challenge for today: use this technique once before lunch and once before dinner. Just thirty seconds. Your kids might not even notice, but they'll feel the difference. You become the calm in their storm, and that's the greatest gift you can give them.

    Thank you so much for joining me today on Mindful Parenting: Daily Tips for Raising Calm Kids. Please subscribe so we can explore more practices together. You're doing better than you think.

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    3 min
  • Pause, Breathe, Respond: Cultivating Calm in the Chaos of Parenting

    Pause, Breathe, Respond: Cultivating Calm in the Chaos of Parenting
    Feb 11 2026
    Welcome back, friend. I'm Julia Cartwright, and I'm so glad you're here. It's Tuesday morning, and I'm willing to bet that somewhere in your day, there's a moment coming where a little one—or maybe several—will test your patience in that very particular way they do. Maybe it's the breakfast negotiations, the shoe-finding mission, or just the general sensory overload of getting out the door. Today, we're going to practice something I call the Pause and Attune, because staying calm with kids isn't about never getting frustrated. It's about catching yourself mid-spiral and coming back to center. Let's begin.

    Find yourself in a comfortable spot. This can be sitting, standing, even sitting in your car before you go in. There's no wrong way to do this. Let's start by taking three deep breaths together. Breathe in through your nose for a count of four, and out through your mouth for a count of six. Again. In for four, out for six. One more time. Feel that? You've just shifted your nervous system. You're not perfect, but you're present.

    Now, here's the practice. Throughout your day, you're going to notice one moment where tension starts creeping in. Maybe your child is whining, or you're running late, or they've asked you the same question for the hundredth time. When you feel that familiar tightness in your chest or jaw, pause. Just pause. Don't fix anything yet. Notice where you feel it in your body, like you're a curious detective and tension is your clue. Then, here's the magic: place your hand on your heart and take one conscious breath. That's it. One breath where you're fully there, fully you, not reacting yet. In that single breath, you create space. Space between what's happening and how you respond. That space is where your calm lives. That space is where your kids learn what calm actually looks like.

    When you feel that familiar pull today—and you will—remember that you're not trying to be zen parent who never loses it. You're being the real parent who catches themselves, breathes, and shows their kids what it looks like to come back to yourself. That's the lesson they'll actually remember.

    I'm so grateful you spent this time with me today. If this resonated with you, please subscribe to Mindful Parenting: Daily Tips for Raising Calm Kids. We'll be here tomorrow with another practice, right when you need it. Until then, be gentle with yourself.

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    3 min
  • Pause Button: The Superpower for Raising Calm Kids

    Pause Button: The Superpower for Raising Calm Kids
    Feb 9 2026
    Hey there, and welcome. I'm Julia Cartwright, and I'm so glad you're here today. Sunday mornings can feel like that moment right before a pot of water boils over, can't they? The week ahead is already whispering in your ear, and the kids are running at full speed. So take a breath with me. We're going to spend the next few minutes together learning something that's going to make this entire week feel a little more manageable.

    Let's start by finding a comfortable seat, somewhere you won't be interrupted for just a few minutes. If the kids are awake, that's okay, they can play nearby. This is your moment. Go ahead and settle in, feet flat on the ground if you can, shoulders dropping away from your ears. Notice what's touching the chair beneath you, the air on your skin. You're here, and that's enough.

    Now, let's breathe. Not the shallow, anxious breathing we do when we're rushing. Real breathing. Inhale slowly through your nose for a count of four, letting your belly expand like you're filling it with calm. Hold it for just a beat. Now exhale through your mouth for a count of six, releasing it like a sigh. Do that again. In for four, out for six. One more time, and this time, as you breathe out, imagine releasing everything you're carrying right now. The expectations, the to-do lists, all of it. Let it drift away.

    Here's the thing about raising calm kids: they catch our energy like a cold. When we're frantic, they absorb it. When we're grounded, they settle like leaves on still water. So here's what I want you to practice today. It's called the Pause Button, and you can do it anywhere, anytime, even with kids hanging on your legs. Throughout your day, especially in those moments when things start to escalate, when voices get louder or tempers flare, pause. Just for ten seconds. Place one hand on your heart, one on your belly, and take three slow breaths together. Not as punishment. As connection. Let your child feel your steadiness. They need to know their calm grown up is still there.

    You can do this before breakfast, before homework happens, before bed. Three breaths. That's your superpower this week.

    As you go about your day, remember that mindful parenting isn't about being perfect. It's about being present, even in the mess of it all. Your kids don't need a flawless parent. They need a real one, grounded and breathing.

    Thank you so much for tuning in to Mindful Parenting: Daily Tips for Raising Calm Kids. I hope this practice serves you. Please subscribe so you don't miss a single episode. Take care of yourself, because when you do, everyone around you benefits. I'll see you tomorrow.

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    3 min
  • The Calm Anchor: Steady Your Family with Mindful Breathing

    The Calm Anchor: Steady Your Family with Mindful Breathing
    Feb 8 2026
    Hey there, it's Julia. Welcome back. I'm so glad you're here with me today, especially on a Saturday morning in early February when life feels like it's moving at about a hundred miles per hour. If you're anything like the parents I talk to, you're probably juggling a thousand little tasks right now, and somewhere in the back of your mind, there's this gentle worry that your kids are picking up on your stress. Am I close? Well, you're in exactly the right place. Today, we're going to practice something I call the Calm Anchor—and it's going to change how you show up for your family.

    Let's start by finding a comfortable seat, wherever you are. If you're sitting, feel your feet on the ground. Feel that solid contact. You don't need anywhere special for this. Your kitchen chair works just fine. Take a moment and notice what you can hear around you right now. Maybe it's your kids, maybe it's traffic, maybe it's just the hum of life happening. Don't try to change it. Just notice it like you're watching clouds drift by.

    Now, let's breathe together. Breathe in through your nose for a count of four. Feel your belly expand like you're filling up a balloon. Hold it for just a moment. Now exhale slowly through your mouth for a count of six. Longer on the way out than the way in. This is the magic part, by the way. That longer exhale literally calms your nervous system. Do that three more times with me.

    Here's what I want you to do throughout your day, especially in those moments when your kids are testing your patience or when chaos erupts. Think of your breath as an anchor. Your kids are like little boats, constantly bouncing around, and they're watching you to see if you're steady. When you find your anchor, when you take just two conscious breaths before you respond, everything shifts. You become the calm that they need. You're not suppressing your feelings. You're not being a robot. You're just creating a little pause between stimulus and response. That's where the magic lives.

    So here's your practical challenge: pick one moment today. Maybe it's before breakfast, maybe it's before bedtime, maybe it's that witching hour when everyone's tired. Pick that moment and take four conscious breaths. Watch what happens. Watch how your kids respond to a calmer version of you. Notice the difference it makes.

    Thank you so much for listening to Mindful Parenting: Daily Tips for Raising Calm Kids. Please subscribe so you don't miss tomorrow's practice. You've got this, friend. Now go be that anchor for your family.

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    3 min
  • Grounding Yourself to Raise Calm Kids

    Grounding Yourself to Raise Calm Kids
    Feb 6 2026
    Hey there, friend. Welcome back. I'm Julia Cartwright, and I'm so glad you're here with me today. Take a breath—literally, just one good one. February mornings can feel a little thick, can't they? Maybe your kids are in that post-winter-break phase where everyone's energy is a bit scrambled, or maybe you woke up today feeling like you're already three steps behind. Whatever brought you here, you're in the right place.

    Let's settle in together. Find a comfortable seat, somewhere you can just be for the next few minutes. Your phone's on silent, right? Good. Now, let your shoulders drop away from your ears. Notice where your feet touch the ground, or where your body meets whatever's supporting you right now. You're held. Remember that.

    Take three intentional breaths with me. Breathe in slowly through your nose for a count of four. Hold it for a moment. And exhale through your mouth like you're fogging up a mirror. One more time. In for four. Out like a gentle sigh. Beautiful.

    Here's what I've learned after years of working with parents: your kids don't need you to be perfect. They need you to be present. And presence starts with noticing what's actually happening right now, not what you're worried might happen in ten minutes.

    So here's today's practice. I want you to imagine your nervous system as a garden. Your kids are like butterflies—sometimes they're fluttering calmly, and sometimes they're chaotic and all over the place. But here's the thing: butterflies are drawn to calm soil. When you're rooted and grounded, they naturally settle.

    For the next few minutes, I want you to feel yourself as that rich, dark earth. Notice your weight. Feel how gravity is literally holding you. You're not floating away. You're connected. Now bring to mind one moment from this week where your child pushed your buttons. Don't relive the frustration—just notice it with curiosity, like you're watching clouds pass in the sky. You see the cloud, but you're not the cloud. You're the vast sky watching it move.

    When your kids get dysregulated today, remember this: you don't need to change them in that moment. You need to be the calm soil they can land on. A simple hand on your heart, a slow breath, a soft voice—these are your superpowers.

    Take this feeling with you into your day. When things get hectic, touch your heart and remember: you're grounded.

    Thank you so much for joining me on Mindful Parenting: Daily Tips for Raising Calm Kids. Please subscribe and come back tomorrow. You've got this.

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    3 min
  • Anchored Calm: Regulate Together for Stress-Free Parenting

    Anchored Calm: Regulate Together for Stress-Free Parenting
    Feb 4 2026
    Hey there, I'm Julia Cartwright, and I'm so glad you've carved out these few minutes today. Whether you're stealing a moment between school pickups or finally sitting down after bedtime chaos, you're here, and that matters. On a Tuesday morning like this one, I'm guessing someone in your house might be running a little hot right now. Maybe it's the Monday blues spilling into Tuesday, or maybe your kid woke up and decided that socks are the enemy of all things good. Whatever it is, we're going to find our way back to calm together.

    Let's start by noticing where you are right now. You might be in your car, your kitchen, or hiding in a closet like some of my best friends do. There's no judgment here. Just take a breath in through your nose, and as you exhale, feel your shoulders drop just a little bit. Again. In through the nose, out through the mouth like you're blowing out birthday candles, nice and slow. Beautiful.

    Now I want to teach you something I call the Anchor and Release, and it's going to change how you show up when your kiddo is spiraling. When our children lose their cool, we often match their energy without even realizing it. It's like contagion, right? One upset person in the room, and suddenly everyone's temperature rises.

    Here's what we're going to practice. When you notice your child getting upset today, before you respond, place one hand on your heart. Feel it beating there, steady and alive. Then take what I call a grounded breath. Breathe in for four counts, hold for four, out for six. That longer exhale? It signals your nervous system that you're safe. You're the anchor in the storm.

    The magic happens when your child sees you staying steady. Kids are like little mirrors, and when you can maintain that calm center, they unconsciously begin to regulate alongside you. Not through force or control, but through the beautiful science of co-regulation. You're teaching them that emotions are weather, not emergencies, and they always pass.

    Today, pick one moment with your child where you practice this. Maybe it's at breakfast, or bedtime, or when frustration shows up. Just one moment. Hand on heart, grounded breath, steady presence. That's it.

    Thank you so much for listening to Mindful Parenting: Daily Tips for Raising Calm Kids. These practices only deepen when we return to them, so please subscribe so you don't miss tomorrow's tip. You're doing an amazing job out there.

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    2 min