Épisodes

  • 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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    This content was created in partnership and with the help of Artificial Intelligence AI
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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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    This content was created in partnership and with the help of Artificial Intelligence AI
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    2 min
  • Chill, Parent! The Pause Button Practice for Calmer Mornings

    Chill, Parent! The Pause Button Practice for Calmer Mornings
    Feb 2 2026
    Hey there, friend. I'm Julia Cartwright, and I'm so glad you're here. You know, it's Sunday morning, that weird in-between time where the weekend's winding down and the week's already knocking on the door. If you've got kids, that probably means the house is a little louder than usual, everyone's got opinions about what's for breakfast, and you're wondering how you're going to survive Monday without losing your mind. Sound familiar? Well, you're in exactly the right place.

    Today, we're talking about something I call the Pause Button Practice. Because here's the thing about parenting: the hardest moments aren't usually the big dramatic ones. They're the small ones. Your kid spills juice. Someone's running late. Everyone's talking at once. And suddenly, you feel that little spark of frustration building. That's where this practice comes in.

    So let's start by just getting comfortable. Whether you're sitting, standing, or hiding in the bathroom—hey, no judgment—take a second to feel your feet. Even if you're in socks, feel the ground beneath you. Feel that solid, steady support. That's real. That's here. That's not Monday morning yet.

    Now, here's where we hit pause. I want you to take a breath in through your nose for a count of four. Feel the air moving. Cool and steady. Then out through your mouth for a count of six. Just one. Feel that? That slight pause between the rush of everything else and this moment right now? That pause is your superpower.

    Here's what I want you to do this week: Before you react to chaos, take that breath. In for four. Out for six. Just once. Kids pick up on calm like sponges pick up spills. When they see you pause instead of react, something shifts. They learn that feelings aren't emergencies. Problems aren't disasters. Challenges are just moments that need a breath first.

    Practice this three times today. Pick three small moments. Maybe it's before coffee. Maybe it's before responding to a question. Just pause. Breathe. Then move forward.

    Your kids are watching you more than they're listening to you. When you stay calm, you're teaching them calmness isn't something you're born with. It's something you practice.

    Thank you so much for joining me today on Mindful Parenting: Daily Tips for Raising Calm Kids. Please subscribe so you don't miss tomorrow's practice. You've got this, parent. I mean it.

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    This content was created in partnership and with the help of Artificial Intelligence AI
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    3 min
  • Calm the Chaos: A Mindful Moment to Regulate and Respond

    Calm the Chaos: A Mindful Moment to Regulate and Respond
    Feb 1 2026
    Welcome back, friend. I'm Julia Cartwright, and I'm so glad you're here on this Saturday morning. If you're like me, you might be facing that peculiar Saturday chaos where everyone's home, energy levels are bouncing off the walls, and you're wondering if it's too early for coffee. Or maybe it's the quiet before the storm, and you're trying to hold onto peace. Either way, you've carved out these few minutes for yourself and your family, and that matters more than you know.

    Let's begin by just arriving here, together. Wherever you are right now—whether you're sitting, standing in the kitchen, or stealing a moment in the car—just notice what you're touching. Feel the ground beneath you or the seat supporting you. There's something grounding about that physical reminder that you're held, even when parenting feels like you're juggling in a hurricane.

    Now, let's breathe together. Take a slow breath in through your nose for a count of four. Hold it for a moment. And release through your mouth like you're gently blowing out birthday candles. Do that again. In for four. Hold. Out slowly. You're already shifting your nervous system just by doing this. Your kids are sensing this shift too, even if they don't know why.

    Here's what I want you to try today, and it's something I call the Pause and Name practice. You know those moments when your kid melts down over the wrong cereal, and you feel that familiar heat rising in your chest? That's your cue. Pause. Don't react yet. Just notice what you're feeling without judgment. Are you frustrated? Tired? Maybe underneath it, you're worried they're going to have a bad day. Name it silently. "I'm feeling frustrated right now." That's it. The magic isn't in fixing anything immediately. It's in creating space between what's happening and how you respond. When you do that, your child learns they can do the same thing.

    This practice teaches your kids that feelings are weather patterns, not emergencies. They come, they move through, and they go. And you're the calm anchor in that storm.

    So today, pick one moment when things start to escalate. Maybe it's bedtime or the breakfast table. Just pause, breathe the way we did together, and name what you're feeling. Notice how differently your child responds when you're regulated instead of reactive.

    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're listening. You're building something beautiful here—a calmer home, one mindful moment at a time.

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    This content was created in partnership and with the help of Artificial Intelligence AI
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    3 min
  • Pause and Breathe: Cultivating Calm Amidst the Chaos of Parenting

    Pause and Breathe: Cultivating Calm Amidst the Chaos of Parenting
    Jan 30 2026
    Hey there, friend. I'm Julia, and I'm so glad you're here. It's Thursday morning, and if you're anything like the parents I talk to, there's probably a low hum of tension already running through your day. Maybe someone spilled juice, maybe the homework battle's brewing, or maybe you just woke up knowing it's going to be one of those days. Whatever it is, you're here, and that's exactly right.

    Let's take a moment together to actually feel grounded before the day picks up speed.

    Go ahead and find a comfortable seat wherever you are. You don't need to look peaceful or sit perfectly still. Just find a place where your body feels supported. Close your eyes if that feels good, or soften your gaze downward. We're just going to notice our breath for a moment, the way you might notice the smell of fresh bread cooling on a windowsill. Not trying to change it, just acknowledging it's there.

    Breathe in slowly through your nose, and as you do, imagine you're breathing in calm, steady energy. Hold it for just a beat. Now exhale through your mouth with intention, like you're releasing tension with your breath. Do that three more times. In through the nose. Out through the mouth. Each breath getting a little easier.

    Here's what happens when our kids see us frazzled: they absorb that energy like little sponges. So right now, we're not just calming ourselves. We're modeling something profound. We're showing our kids that it's possible to pause, to reset, to choose peace even when chaos is knocking on the door.

    When your child has a meltdown today, or when you feel frustration rising in your chest, try this. Stop for five seconds. Just five. Feel your feet on the ground. Take one intentional breath. That's it. You're not fixing anything yet. You're not even responding. You're just creating a tiny space between the trigger and your reaction. That space is where wisdom lives.

    Your calm is contagious. It's the most powerful parenting tool you have.

    Thank you so much for spending this time with me on Mindful Parenting: Daily Tips for Raising Calm Kids. If this resonated with you, please subscribe and leave a review. I'd love to walk through more of these moments with you. You're doing an amazing job, truly. I'll see you tomorrow.

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    This content was created in partnership and with the help of Artificial Intelligence AI
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    2 min
  • The Pause Portal: Cultivating Calm in the Chaos of Parenting

    The Pause Portal: Cultivating Calm in the Chaos of Parenting
    Jan 28 2026
    Welcome back, friend. I'm Julia Cartwright, and I'm so glad you're here with me today. Whether you've got a toddler negotiating breakfast or a teenager navigating their own storm, Tuesday mornings like this one can feel like you're trying to hold water in your hands, right? Everything keeps slipping. So today, we're going to practice something I call the Pause Portal, and it's going to change how you show up for your kids and yourself.

    Let's start by finding a comfortable seat, maybe somewhere you won't be interrupted for just a few minutes. Your kitchen table works. The car works. Even the bathroom works, and honestly, we don't judge here. Take a breath in through your nose, deep and slow, like you're smelling fresh bread cooling on a windowsill. Hold it for just a moment. Now exhale through your mouth, releasing whatever tension you've been carrying.

    Here's the thing about raising calm kids: they're mirrors. They reflect our nervous system back to us. So when you feel frazzled, they feel frazzled. This practice is for all of us.

    I want you to imagine a doorway in your mind. This is your Pause Portal. Every time today when you feel that familiar frustration building, that moment before you react, you're going to step through this doorway. It takes just fifteen seconds. Picture yourself walking through it slowly. On the other side is a version of you who's grounded, whose hands are steady, whose voice is calm. That's the parent you want to be.

    Now, while you're in that portal, place one hand on your heart and one on your belly. Feel your heartbeat. Notice your breath moving in and out like the gentle tide. This is your reset button. Your kids might be yelling, the house might be chaos, but inside this portal, you're tethered to something solid. You're tethered to you.

    Do this three times slowly right now. Feel the shift. That warm, steady sensation? That's your nervous system coming back home.

    Here's your mission today: the next time tension rises with your child, pause. Step through your portal. Hand on heart. Three breaths. Then respond instead of react. Your kids need this from you. They need to see that feelings can move through us without sweeping us away.

    This simple practice, done with intention, rewires how your entire family relates to stress. And that's the real magic.

    Thank you so much for joining me on Mindful Parenting: Daily Tips for Raising Calm Kids. Please subscribe so you never miss a moment of this journey together. You've got this, and I'm rooting for you.

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    This content was created in partnership and with the help of Artificial Intelligence AI
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    3 min
  • Pause, Breathe, and Parent Calmly: A Mindful Approach to Handling Chaos

    Pause, Breathe, and Parent Calmly: A Mindful Approach to Handling Chaos
    Jan 26 2026
    Hey there, and welcome back. I'm Julia Cartwright, and I'm so glad you're here with me today. Sunday mornings can feel like you're running a small circus before breakfast is even done, right? The kids are bouncing off walls, you're trying to remember if anyone has clean socks, and somehow it's already chaos before ten a.m. So today, I want to give you something that actually works when the house feels like it's spinning.

    Let's start by just settling in. Wherever you are right now, find a comfortable seat. Nothing fancy, nothing perfect. This is for you. Take a moment to notice your feet on the ground, your body in this chair or spot. Feel the weight of you, holding you up. That's real. That's your anchor.

    Now, let's breathe together, because everything starts there. Breathe in slowly through your nose for a count of four, and as you do, imagine you're breathing in something calm. For me, it's the smell of fresh bread. For you, it might be ocean air or pine trees or your kid's hair after they've been playing outside. Whatever it is, let it fill you. Now exhale slowly for a count of six. Longer exhale. That's the magic here, by the way. The longer exhale activates your nervous system's calm switch. Let's do that three more times at your own pace.

    Here's the practice I want to teach you today, and it's my favorite for parents because you can do it anywhere, even in the car during carpool. I call it the Pause and Name. When you feel that tension rising, when your kid spills juice on the white carpet or talks back for the hundredth time, pause. Just pause. Notice what you're feeling without judgment. Is it frustration? Overwhelm? Disappointment? Name it silently. Not as something shameful, but as a weather pattern moving through you. Clouds passing. Then, before you respond, take one conscious breath. One. That tiny space between feeling and reacting is where you find your best parenting self.

    The beauty of this practice is that it ripples outward. When your kids see you pause and breathe instead of react, they start learning how to do it too. Calm is contagious.

    So this week, catch yourself three times a day. Notice the pause. Name what you're feeling. Breathe. Watch what shifts.

    Thank you so much for spending this time with me on Mindful Parenting: Daily Tips for Raising Calm Kids. If this resonated with you, please subscribe so you don't miss our next practice. You've got this, and I'm cheering for you.

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    This content was created in partnership and with the help of Artificial Intelligence AI
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    3 min
  • The Pause Practice: A Superpower for Calmer Parenting

    The Pause Practice: A Superpower for Calmer Parenting
    Jan 25 2026
    Hey there, and welcome back. I'm Julia Cartwright, and I'm so glad you're here on this Saturday morning. Take a breath with me, would you? There's something about the weekend that can feel either like a gift or like standing in the middle of a toy explosion while someone's asking you what's for dinner. Maybe both.

    Today, I'm guessing your kids are either already awake, about to wake up, or you're stealing these few quiet minutes before the day truly begins. So let's ground ourselves together, because the calmer you are, the calmer they'll be. It's like that old airplane oxygen mask thing, except with way less drama.

    Find a comfortable seat wherever you are right now. Your shoulders can drop away from your ears. You're safe. Everything else can wait for the next five minutes. Let's start by just noticing your breath. Not changing it, not forcing it, just noticing it like you're watching clouds drift across a sky. Inhale through your nose, and as you exhale, feel your body settling into the chair, into this moment. Again. Slow breath in, letting the exhale be just a tiny bit longer than the inhale. This longer exhale? It actually calms your nervous system. Your body recognizes it as safety.

    Now, here's the practice I want to share with you today. It's called the Pause Practice, and honestly, it's a game changer for parents. Throughout your day, you're going to pause three times. Just three. When your child is pushing a button, when you feel that frustration rising like heat in your chest, pause. Take one conscious breath. Feel your feet on the ground. Notice one thing you can see, one thing you can hear, one thing you can physically feel. That's it. This tiny reset prevents you from reacting on autopilot and actually lets you parent from the person you want to be.

    Your kids don't need a perfect parent. They need a present one. They need to see you pause, breathe, and choose calm. That's the superpower you're modeling.

    So today, set a little intention. Three pauses. Before breakfast, before bedtime, and somewhere in the messy middle. Each pause is a small gift you're giving your family and yourself.

    Thank you so much for joining me on Mindful Parenting: Daily Tips for Raising Calm Kids. Please subscribe so you don't miss our next practice. You've got this.

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    This content was created in partnership and with the help of Artificial Intelligence AI
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    3 min