Mindful parenting: what it is, benefits & 10 ways to practice — Calm Blog (2024)

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Written By Calm Editorial Team

Mindful parenting: what it is, benefits & 10 ways to practice — Calm Blog (2)

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA

Learn what mindful parenting is, and how it can benefit you and your children, Plus, 10 mindfulness tips to become a more conscious and less reactive parent.

Raising children can be difficult, but for some, taking a more intentional approach can make the experience easier. The mindful parenting method emphasizes presence, understanding, and intentionality in the parent-child relationship, setting a foundation for mutual respect and emotional wellbeing. For many families, it can also lay the foundation for stronger, more meaningful connections.

What is mindful parenting?

Mindful parenting combines the principles of mindfulness into the daily interactions between parents and children. It involves bringing your complete attention to the present moment, engaging with children attentively, openly, and without immediate judgment. It encourages parents to listen deeply to their children, understand their thoughts and feelings, and reflect before responding.

Mindful parenting teaches us that children's behaviors and expressions are often reflections of their emotional state. This enables parents to approach situations with empathy and curiosity to balance guidance and discipline with a genuine effort to understand the child’s perspective.

Bringing these practices into daily life can enhance the parent-child relationship, making it more fulfilling and less stressful for both parties. It's a continual process of learning and growth, aiming to create a family atmosphere where everyone feels valued and supported.

8 benefits of mindful parenting

Mindful parenting practices can have many positive effects on the parent-child relationship, including:

1. Improved emotional regulation: Mindful parenting teaches parents to recognize their emotional triggers and respond to their children’s behavior in a calm, collected manner. This, in turn, models emotional regulation for children, teaching them how to manage their own emotions more effectively.

2. Increased patience and understanding: Mindfulness encourages parents to breathe and reflect before reacting to their child's actions or words. This pause can lead to a more patient and understanding approach to parenting, reducing possible negative reactions.

3. Enhanced communication: By being fully present and listening actively to their children, parents can help create an environment where open and honest communication is valued. This helps children feel more comfortable sharing their thoughts and feelings.

4. Strengthened parent-child relationship: Mindful parenting emphasizes the importance of quality time and attentiveness, which can strengthen the bond between parents and children.

5. Reduction in stress and anxiety: Practicing mindfulness can help reduce stress and anxiety levels for both parents and children. By focusing on the present moment and being nonjudgmental, parents can create a more peaceful home.

6. Decreased reactivity: Stress and frustration can lead to knee-jerk disciplinary actions. Mindful parenting helps parents break the cycle of reactivity, promoting a more considered response to children's behaviors and needs.

7. Support for children with ADHD (attention-deficit/hyperactivity disorder): Children with ADHD can struggle with attention and self-regulation, but studies suggest that mindful parenting can reduce symptoms of ADHD and improve the parent-child relationship.

8. Promotion of self-compassion and self-care: Recognizing the challenges of parenting and treating yourself with kindness can prevent burnout and promote overall wellbeing.

Mindful parenting vs reactive parenting

The pressures of daily life can often lead to quick, emotional reactions to our children’s behaviors. This is known as reactive parenting. By contrast, mindful parenting focuses on being present and thoughtful in interactions with our children.

Understanding reactive parenting

Reactive parenting can include yelling, issuing punishments without discussion, or making decisions in the heat of the moment. While it's a common response to stress, reactive parenting can lead to a cycle of negative interactions.

The shift to mindful parenting

Mindful parenting encourages taking a pause between a child’s action and the parent’s reaction. This gives parents time to consider their feelings, the reasons behind their child's behavior, and how to respond appropriately.

How to be a more conscious parent: 10 mindful parenting tips

Becoming a more conscious, mindful parent involves managing your own reactivity and emotions, so you can build a deeper connection with your children and create a more peaceful home environment.

1. Explore your triggers

Identify the behaviors that make you frustrated or angry, so you can work on addressing your reactions to them.

2. Slow down

Take time to breathe and be present with your child, whether you're reading a story together, having a meal, or simply talking about your day. These moments of connection can make a big difference in your relationship.

💙 Try this Slow Down meditation before spending time with your child to help you be more present with them.

3. Notice your own feelings

Acknowledge negative feelings such as stress, exhaustion, or frustration. Understanding your emotional state can help you prevent it from negatively impacting your interactions with your children.

💙 Sometimes it’s tough to pinpoint exactly what you’re feeling. Check out our Feelings Wheel and Feelings Journal to get you started.

4. Develop a personal meditation practice

Try to meditate regularly to enhance your ability to remain calm and present, even in challenging moments.

💙 Having a regular meditation practice can help you be a more mindful parent. If you’re new to developing a practice, Start Here with Jeff Warren.

5. Pause before you respond

When faced with a difficult situation with your child, pause before you respond. This can curb reactivity.

💙 Practice taking The Pause when you’re feeling overwhelmed to help you respond from a more balanced place.

6. Manage your stress

Parenting is stressful—and ironically, this stress can make it tough to stay mindful. Find effective ways to calm down, including exercise, hobbies, or talking with friends.

💙 Feeling overwhelmed? Pump the Brakes on Stress with this short breathing practice.

7. Practice self-care

When you’re taking care of your children, self-care can fall by the wayside. But remember, if you’re able to rest, eat well, and spend some time focusing on yourself, it’s easier to be patient and present with your kids.

💙 Check out our series on Radical Self-Care to help you build your own practice of taking care of you.

8. Communicate effectively

Aim for open, honest conversations with your children. Building trust and understanding can help you parent mindfully.

💙 Check out this session on Listening from our Relationship with Others series.

9. Set realistic expectations

Acknowledge that mistakes are part of learning, and can help you approach parenting challenges with patience and compassion.

💙 Practice releasing Expectation during this 10-minute meditation.

10. Seek support when needed

Parenting can be overwhelming. Seeking support from other parents, family members, or professionals can provide you with new perspectives, strategies, and emotional support.

Mindful parenting FAQs

What is an example of mindful parenting?

Let's say your child is having a tantrum because they don't want to go to bed. Instead of yelling or reacting out of frustration, first, take a deep breath then respond calmly to your child. Your goal should be to avoid reactivity.

What are the 4 C's of good parenting?

The 4 C's of good parenting are compassion, consistency, communication, and commitment.

  1. Compassion: Showing understanding and empathy towards your child's feelings and experiences

  2. Consistency: Being consistent in your rules, expectations, and responses to give your child a stable environment

  3. Communication: Openly sharing thoughts and feelings with your child and listening actively

  4. Commitment: Demonstrating dedication to your child's wellbeing and growth, consistently making time and effort for them

What is the model of mindful parenting?

The model of mindful parenting involves five key components:

  • Listening with full attention: Giving undivided attention to your child when they’re speaking to you

  • Nonjudgmental acceptance: Accepting your child and their emotions without judging them as good or bad

  • Emotional awareness of self and child: Being aware of your own emotional state and recognizing the emotions your child is experiencing

  • Self-regulation in the parenting relationship: Managing your responses to your child thoughtfully

  • Compassion for self and child: Showing kindness and understanding towards yourself and your child, especially when mistakes are made

What are the golden rules of positive parenting?

There are five golden rules of positive parenting:

  1. Show unconditional love: Love your child for who they are, not their achievements or behavior.

  2. Set clear boundaries: Establish clear rules and expectations to provide security and structure.

  3. Use positive discipline: Focus on teaching and guiding rather than punishing.

  4. Foster independence: Encourage your child to make choices and learn from their experiences.

  5. Model respectful behavior: Demonstrate the behavior you want to see in your child, including respect, kindness, and empathy.

What is the best parenting method?

The best parenting method varies depending on the family, the child's needs, and the situation. However, a balanced approach that combines love, guidance, and respect tends to be effective. This involves setting clear boundaries while also listening to and valuing your child's perspective, encouraging open communication, and showing unconditional love and support. Each child is unique—the key is to be adaptable, approaching parenting with empathy, understanding, and a willingness to learn and grow with your child.

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How often do you meditate?

RegularlySometimesRarelyNever

`; // Replace with actual HTML content // Function to append HTML and add close functionality function appendHtmlAndAddCloseFunctionality(htmlSnippet, targetClass) { var targetElement = document.querySelector(targetClass); if (targetElement) { targetElement.insertAdjacentHTML('beforebegin', htmlSnippet); var closeButton = targetElement.previousElementSibling.querySelector('.quiz-close'); if (closeButton) { closeButton.addEventListener('click', function(event) { event.preventDefault(); targetElement.previousElementSibling.remove(); }); } } } // Append snippet 1 if (allowedUrlsSnippet1.includes(currentPath)) { appendHtmlAndAddCloseFunctionality(snippetHTML1, '.content'); } else if (allowedUrlsSnippet2.includes(currentPath)) { appendHtmlAndAddCloseFunctionality(snippetHTML2, '.content'); } else if (allowedUrlsSnippet3.includes(currentPath)) { appendHtmlAndAddCloseFunctionality(snippetHTML3, '.content'); } else if (currentPath.includes('journey-redirect')) { let meta = document.createElement('meta') meta.name = 'robots' meta.content = 'noindex' document.head.appendChild(meta) } else { appendHtmlAndAddCloseFunctionality(snippetHTML2, '.content') } // Quiz Flow Tracking Code // Function to extract a specific part of the URL slug function getSlugPart() { var path = window.location.pathname; // Get the pathname of the URL var slug = path.split('/').pop(); // Split the pathname by '/' and get the last part return slug || 'Unknown'; // Return the slug part or 'Unknown' if it's not available } // Function to set UTM parameters on elements with the class 'quiz-link' function setUTMParameters() { var slugPart = getSlugPart(); // Get the specific part of the slug var quizLinks = document.querySelectorAll('.quiz-link'); // Select all elements with the class 'quiz-link' quizLinks.forEach(function(link) { var originalUrl = link.href; var utmParameters = `utm_source=blog&utm_campaign=${encodeURIComponent(slugPart)}&utm_medium=organic`; // UTM parameters with the slug part var separator = originalUrl.includes('?') ? '&' : '?'; // Determine if we need to start with '?' or append with '&' link.href = `${originalUrl}${separator}${utmParameters}`; // Append UTM parameters to the URL }); } setUTMParameters(); // Execute the function when the page loads // Continue reading let cutoffBtn const eventProperties = { page_name: currentPath, calm_user_id: null } const allowedUrls = [] if (allowedUrls.includes(currentPath)) { // Article cutoff const contentWrapperRow = document.querySelector('.blog-item-content .sqs-row'); const contentWrapperCol = contentWrapperRow.querySelector('.sqs-col-12'); const cutoffBtnHtml = `

` if (contentWrapperRow && contentWrapperCol) { contentWrapperCol.classList.add('cutoff') contentWrapperRow.insertAdjacentHTML('beforeend', cutoffBtnHtml); cutoffBtn = contentWrapperRow.querySelector('.cutoff__btn__btn'); cutoffBtn.addEventListener('click', () => { contentWrapperCol.classList.remove('cutoff') cutoffBtn.parentElement.remove() if (typeof amplitude != 'undefined') { amplitude.track('Blog : Continue Reading : Clicked', eventProperties); } }) } } // Paragraphs seen, continue reading button seen const paras = document.querySelectorAll('.blog-item-content p'); const pFirst = paras[0] const pMiddle = paras[Math.round(paras.length / 2)] const pLast = paras[paras.length - 2] const eventStops = { first: false, middle: false, last: false, cutoff: false } function throttle(fn, wait) { var time = Date.now(); return function() { if ((time + wait - Date.now()) < 0) { fn(); time = Date.now(); } } } function isInViewport(element, eventKey) { if (element) { var bounding = element.getBoundingClientRect(); if ( bounding.top >= 0 && bounding.left >= 0 && bounding.right <= (window.innerWidth || document.documentElement.clientWidth) && bounding.bottom <= (window.innerHeight || document.documentElement.clientHeight) && !eventStops[eventKey] ) { eventStops[eventKey] = true return true; } } } const sendEvents = order => { if (order === 'cutoff') { dataLayer.push({'event': 'continue_reading_seen'}) if (typeof amplitude != 'undefined') amplitude.track('Blog : Continue Reading : Seen', eventProperties); } else { dataLayer.push({'event': `${order}_paragraph`}) if (typeof amplitude != 'undefined') amplitude.track(`Blog : Article Scroll : ${capitalizeFirstLetter(order)} Paragraph`, eventProperties); } } const checkParaSendEvent = () => { if (isInViewport(pFirst, 'first')) sendEvents('first'); if (isInViewport(pMiddle, 'middle')) sendEvents('middle'); if (isInViewport(pLast, 'last')) sendEvents('last'); if (isInViewport(cutoffBtn, 'cutoff')) sendEvents('cutoff') } const capitalizeFirstLetter = (string) => { return string.charAt(0).toUpperCase() + string.slice(1); } window.addEventListener('scroll', throttle(checkParaSendEvent, 150)) // Topic Targeted App Audio Track CTAs const ctaToReplace = document.querySelectorAll('img[src*="try-calm-for-free.png"]')[0] const appAudioData = [ { title: 'sleep_quality', html: `

5 tools you need to sleep better tonight

  • Improve your sleep with these science-backed tips
  • From neuroscientist and sleep expert, Dr. Matthew Walker
  • Bite-sized audio lessons for long-term results

Sleep Better

Easy Tips for Better Sleep

Dr. Mathew Walker Neuroscientist and Sleep Expert
  • Don't Try, and Don't Worry! 4 min
  • Your Sleep Type 5 min
  • Sleep and Your Mood 4 min
  • Your Sleep Environment 4 min
  • Sleeping with Your Phone 4 min

Sleep Better

`, urls: ['/blog/vivid-dreams','/blog/how-to-prevent-nightmares','/blog/why-dont-i-remember-my-dreams','/blog/stress-dreams','/blog/waking-up-tired','/blog/how-to-get-more-deep-sleep','/blog/how-to-get-over-jet-lag','/blog/sleep-anxiety','/blog/screen-time-before-bed'] }, { title: 'grounding', html: `

Get grounded in three minutes

  • Calm your body and mind using your breath
  • From former monk and bestselling author, Jay Shetty
  • Short audio practice to help you find balance

Calm Your Mind

Jay Shetty Author, Coach, Former Monk

Calm Your Mind

`, urls: ['/blog/5-4-3-2-1-a-simple-exercise-to-calm-the-mind','/blog/how-to-stop-intrusive-thoughts','/blog/box-breathing','/blog/driving-anxiety','/blog/grounding-techniques','/blog/how-to-stop-overthinking'] }, { title: 'fall_asleep', html: `

Ready to fall asleep with ease tonight?

  • Quiet your mind and body using this guided exercise
  • From mindfulness specialist Chibs Okereke
  • Soothing audio session to unwind into sleep

Get To Sleep

Chibs Okereke Mindfulness Instructor

Get To Sleep

`, urls: ['/blog/racing-thoughts-at-night','/blog/why-do-i-keep-waking-up-at-3am','/blog/breathing-exercises-for-sleep'] }, { title: 'work_stress', html: `

How to beat work stress & burnout like a boss

  • Relieve stress and anxiety quickly during the workday
  • From stress and burnout specialist, Chibs Okereke
  • Short exercises to help you find your calm

Take a Break

Quick Breaks

Chibs Okereke Mindfulness Instructor
  • Managing Overwhelm 5 min
  • 60 Second Reboot 1 min
  • Step Away From the Computer 4 min
  • Let's Unplug 4 min

Take a Break

`, urls: ['/blog/how-to-recover-from-burnout','/blog/beat-burnout','/blog/sunday-scaries'] }, { title: 'sleep_sounds', html: `

The music you need for better sleep

  • Get more restful sleep with delta wave music
  • Produced with Binaural Beats, scientifically shown to enhance sleep
  • 8 hours of music for deep sleep

Get Deep Sleep

Delta Waves for Deep Sleep

Curated by experts at Calm
  • Halting Thoughts (Delta 145 Hz - 147 Hz) 60 min
  • Slow Release (Delta Binaural) 60 min
  • Careful Mind (Delta 83 Hz - 84 Hz) 60 min
  • Calm Body (Delta Binaural) 59 min

Get Deep Sleep

`, urls: ['/blog/what-is-green-noise','/blog/sounds-to-help-you-sleep','/blog/best-music-to-fall-asleep-to'] }, { title: 'anxiety', html: `

The 11 anti-anxiety tools you need in your life

  • Relieve anxiety with these game-changing tools
  • From clinical psychologist & online educator, Dr. Julie Smith
  • Bite-sized audio sessions for long-term relief

Overcome Anxiety

Overcome Stress and Anxiety

Dr. Julie Smith Clinical Psychologist and Educator
  • Calm Your Heart with Deeper Breaths 3 min
  • Challenge Your Negative Thoughts 4 min
  • Guided Breathing to Release Tension 10 min
  • Distance Yourself From Anxious Thoughts 5 min
  • Create Emotional Safety 4 min

Overcome Anxiety

`, urls: ['/blog/panic-attack-vs-anxiety-attack','/blog/how-to-calm-anxiety-attack','/blog/breathing-exercises-for-anxiety','/blog/feeling-anxious-for-no-reason','/blog/flight-anxiety-tips','/blog/affirmations-for-anxiety'] }, { title: 'relationships', html: `

How to cultivate happier and healthier relationships

  • Strengthen your connections (even during conflict)
  • From the Head of Mindfulness at Calm
  • 12 audio sessions to create lasting change

Improve Your Relationships

Relationships with Others Series

Tamara Levitt Head of Mindfulness at Calm
  • Nurturing Relationships 10 min
  • Holding Space 10 min
  • Listening 10 min
  • Boundaries 10 min
  • Empathy 10 min

Improve Your Relationships

`, urls: ['/blog/how-to-overcome-social-anxiety','/blog/questions-to-ask-to-get-to-know-someone','/blog/taking-a-break-in-a-relationship','/blog/anxiety-in-relationships','/blog/long-distance-relationship','/blog/emotional-connection','/blog/first-date-nerves'] } ] appAudioData.forEach(instance => { if (instance.urls.includes(currentPath) && ctaToReplace) { const ctaToReplaceWrapper = ctaToReplace.closest('.sqs-row') if (ctaToReplaceWrapper) { ctaToReplaceWrapper.insertAdjacentHTML('beforebegin', instance.html) ctaToReplaceWrapper.remove() } return } })}); // Audio Sample Functionality Codewindow.onload = function() { // Replace 'audioFileURL' with the direct link to your audio file const audioFileURL = 'https://static1.squarespace.com/static/57b5ef68c534a5cc06edc769/t/65a78d86aa34af6af3428203/1705479566073/SLEP_0184_DreamWithMe_EN_2CH_MK_20230802_HomepageCutdown.mp3/original/SLEP_0184_DreamWithMe_EN_2CH_MK_20230802_HomepageCutdown.mp3'; // Getting the play/pause button by its ID and icons by their IDs const playPauseButton = document.getElementById('harry-styles-sleep-story-play-pause-button'); const playIcon = document.getElementById('harry-styles-sleep-story-play-icon'); const pauseIcon = document.getElementById('harry-styles-sleep-story-pause-icon'); // Check if elements exist if (playPauseButton && playIcon && pauseIcon) { // Initially hide the pause icon pauseIcon.style.display = 'none'; // Creating the audio object const audio = new Audio(audioFileURL); // Event listener for play/pause button playPauseButton.addEventListener('click', function() { if (audio.paused) { audio.play(); playIcon.style.display = 'none'; pauseIcon.style.display = 'block'; } else { audio.pause(); playIcon.style.display = 'block'; pauseIcon.style.display = 'none'; } }); // Dispatch the custom event after the player is ready let e = new Event("amplitudeaudioloaded"); document.dispatchEvent(e); }};

parentingmindfulnessmindful parenting

Calm Editorial Team

Mindful parenting: what it is, benefits & 10 ways to practice — Calm Blog (2024)

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