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

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

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 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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