Épisodes

  • 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
  • Three Breaths: The Calm Anchor for Mindful Parenting

    Three Breaths: The Calm Anchor for Mindful Parenting
    Jan 21 2026
    Hey there, I'm Julia Cartwright, and I'm so glad you're here with me today. Whether you're stealing five minutes before the school run or taking a breath between back-to-back meltdowns, welcome. On a Tuesday morning like this one in late January, I know you might be running on fumes. The holidays feel like a distant memory, routines are still wobbly, and your kids are probably climbing the walls. So today, we're going to practice something I call the Calm Anchor, and I promise it'll help you find your footing when everything feels chaotic.

    Let's start by finding a comfortable seat, even if it's on the kitchen floor with your coffee. Take a moment to arrive here, with yourself, right now. Notice what you're sitting on, the temperature of the air, the sounds happening around you. You don't have to change anything or fix anything. You're just here, observing, like you're watching clouds drift across a sky.

    Now, let's anchor into your breath. Breathe in slowly through your nose for a count of four, feeling your belly expand like you're filling a balloon. Hold it there for just a beat. Then exhale through your mouth for a count of six, longer than the inhale, like you're gently deflating that balloon. Do that again. In for four, hold, and out for six. Beautiful. One more time at your own pace.

    Here's the magic part, and this is what you'll use with your kids. Your nervous system is like a tuning fork. When you're calm, you vibrate at a frequency of peace. When you're stressed, that frequency shifts, and guess what happens? Your kids tune in to that frequency too. They're like tiny emotional radars. So the Calm Anchor is this: before you respond to chaos, give yourself three conscious breaths. That's it. In for four, hold, out for six. Three times. In those eighteen seconds, you're resetting your entire nervous system, and suddenly you're the calm presence your child needs, not the reactive one.

    Practice this tonight before dinner. Before bedtime. Before the inevitable moment when someone spills juice or refuses their shoes. Just three breaths. Notice how differently you show up.

    This is the real work of mindful parenting. You're not trying to raise perfect kids. You're modeling how to be present, how to pause, how to come back to center. Your calm teaches more than any lecture ever could.

    Thank you so much for joining me on Mindful Parenting: Daily Tips for Raising Calm Kids. Please do subscribe so you never miss a practice. You've got this, friend. 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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    3 min
  • Mindful Parenting: Pausing to Choose Calm Over Chaos in the Everyday

    Mindful Parenting: Pausing to Choose Calm Over Chaos in the Everyday
    Jan 19 2026
    Welcome back, friend. I'm Julia Cartwright, and I'm so glad you're here with me today. If you're tuning in on a Sunday morning, you might already be feeling that familiar buzz of anticipation before the week kicks into gear. The kids are probably running around, there's laundry waiting, and your nervous system is already bracing for Monday. So let's take these next few minutes together, just you and me, to build some calm into your parenting foundation before the chaos begins.

    Find yourself in a comfortable spot, somewhere you won't be interrupted for just a few breaths. You don't need anything fancy. If you're sitting in your car before school drop-off, that counts. If you're on your bathroom floor with the door locked, I see you. Settle your body down, and let's start by noticing what's actually happening right now. Not what should be happening, just what is.

    Take a slow breath in through your nose for a count of four. Hold it gently for four. Now exhale like you're releasing the steam from a warm cup of tea, slowly through your mouth for six counts. Do that one more time. In for four, hold for four, out for six. You're already shifting something in your nervous system. Can you feel it?

    Here's what I want you to know about calm kids: they're not born that way, they're caught that way. When you regulate yourself, your children feel it in the same way plants feel the shift from winter to spring. It's not something they need to understand; it's something they absorb.

    So for the next few minutes, let's practice what I call the Pause Between. This is the space between trigger and reaction, and it's where your power lives as a parent. Imagine your child just knocked over their juice at dinner, or said something sassy that made your blood pressure spike. In that millisecond before you respond, imagine there's a golden thread connecting you to your breath. The moment you notice frustration rising, that thread is your escape hatch. You gently tug it. You breathe. You pause. And in that pause, you get to choose.

    When your child sees you take that breath instead of react with anger, their nervous system learns something profound: emotions are safe. They can be felt and released. They don't need to control us.

    This week, every time you feel that familiar tension with your child, try it. One conscious breath. One golden thread. You're not trying to be perfect. You're just trying to be present.

    Thank you for spending these moments with me on Mindful Parenting: Daily Tips for Raising Calm Kids. Your commitment to showing up, even in small ways, is already changing your family's life. Please subscribe so we can practice together again 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
  • Grounded Parenting: Calm Your Inner Radio for Resilient Kids

    Grounded Parenting: Calm Your Inner Radio for Resilient Kids
    Jan 18 2026
    Hey there, I'm Julia Cartwright, and I'm so glad you're here with me today. Whether you're squeezing this in between breakfast chaos or stealing a quiet moment before the afternoon rush, I see you. And I want you to know that showing up for yourself like this, even for just a few minutes, is exactly what calm parenting looks like.

    Let's be honest—Saturday mornings can feel like you're herding cats, right? The requests, the noise, the constant need to be "on." Today, I want to give you something that actually works when you're in the thick of it. A way to find your own still point so you can be the calm your kids are really looking for.

    So let's settle in. Find a comfortable seat, whether that's on your couch, a kitchen chair, or even leaning against the counter. No special equipment needed. Just you, right here, right now. And if someone asks what you're doing, you're meditating—and that's non-negotiable for the next few minutes.

    Start by noticing your feet on the ground. Really feel that contact. It's like you're plugging into the earth itself, drawing up a little stability. Now, bring your attention to your breath, but don't change it. Just notice it naturally flowing in and out, like waves on a shore. In through your nose, out through your mouth. Simple. Easy.

    Here's where the magic happens, and this is my favorite part. Think of your nervous system like a radio frequency. Right now, your kids are probably tuned into your frequency—they pick up on your stress before you even say a word. So we're going to lower the volume. With each exhale, imagine you're releasing the tension you're holding. The mental to-do list, the frustration from earlier, the pressure to be perfect. It doesn't all go away, but you're making space.

    Now, picture yourself responding to your kids today from this quieter, steadier place. Your teenager rolls their eyes and instead of reacting, you pause. Your little one throws a tantrum and you stay grounded, like a tree in the wind. You're not ignoring what's happening—you're just not getting swept away by it. That's mindful parenting in action.

    Take three more breaths like this. And when you're ready, gently open your eyes.

    Here's what I want you to do: Pick one moment today—maybe before lunch or bedtime—where you pause for just thirty seconds and feel your feet on the ground again. That's your anchor. You've got this.

    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 never miss a practice. You deserve this peace, and your family will feel 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
  • Pause, Breathe, Repeat: Mindful Moments for Calmer Parenting

    Pause, Breathe, Repeat: Mindful Moments for Calmer Parenting
    Jan 16 2026
    Hey there, friend. I'm Julia Cartwright, and I'm so glad you're here. You know, it's Thursday morning, and I'm guessing your day might already feel like you're herding cats before your coffee's even gone cold. Maybe your kid spilled something, there was a meltdown over breakfast, or you just woke up feeling that familiar tightness in your shoulders. Whatever brought you here today, I want you to know you're in exactly the right place. Parenting doesn't come with a volume knob, but mindfulness does. So let's settle in together.

    Go ahead and find a comfortable seat, wherever you are right now. No need to sit like you're meditating on a mountaintop unless that's your thing. Just somewhere you can be still for a few minutes. Let your shoulders drop away from your ears, and notice your feet on the ground. Really feel that connection. You're grounded, you're here, and for these next few minutes, you're not thinking about the grocery list or what happened at school pickup. You're just breathing.

    Now, let's start with what I call the Anchor Breath. This one's a game changer for parents because it only takes about ninety seconds, and you can literally do it in your car. Breathe in slowly through your nose for a count of four. Feel your belly expand like a balloon filling up. Hold it gently for a count of four. Then exhale through your mouth like you're fogging up a window, for a count of six. That longer exhale is where the magic happens, friend. It signals your nervous system that you're safe. That tension you're carrying? It softens just a little.

    Do that with me three more times. In for four, hold for four, out for six. Listen to that exhale. There's something almost musical about it. Keep going. One more. Beautiful.

    Here's what I want you to remember as you move through your day: your calm is contagious. When you pause and take three of those anchor breaths before responding to your child, they feel that shift. They sense it. Kids are like little barometers, picking up on our emotional weather. So this isn't just about you feeling better, though that matters too. It's about creating pockets of peace that ripple outward into your whole family.

    The practice today is this: commit to one anchor breath moment before any major transition with your kid. Before breakfast ends, before bed, before the hard conversation. Just four breaths, maybe sixty seconds. That's your anchor.

    Thank you so much for spending this time with me on Mindful Parenting: Daily Tips for Raising Calm Kids. If this landed with you, I'd love for you to subscribe. You're building something beautiful here, one breath at a time. See you tomorrow.

    For great deals today, check out https://amzn.to/47ZqpWT

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