Listen in bed just after you turn off the lights.
Guided Meditations for Parents
My favorite go to tool when struggling emotionally in difficult parenting moments, R.A.I.N. Learn more below.
R
Recognize
Name your emotions: angry, disappointed, frustrated, ashamed. (You might have many).
Naming your emotions gives you space from being swept away by them.
Noticing what is happing inside gives a pause between emotion and reactive behavior i.e. yelling.
A
Allow
Can you allow your emotions to be present versus judging yourself for them or trying to push them away?
"Welcome to the party anger." as meditation teacher Jeff Warren says.
This playful invitation reminds us the emotions are normal and we do not have to push them away or judge ourselves for our feelings.
I
Interconnected
Interconnected - You are not alone. Whatever difficult parent experience you are having is normal. Someone else has had it or is having it at the same moment as you.
We tell ourselves we are alone. We are the only ones who are going through something. We imagine other families as perfect. All of which is not true and keeps us in shame and quiet about our experiences.
N
Need
What do you need in this challenging moment?
A few ideas:
With hand over heart, a compassionate statement,
"It's normal to feel angry in this moment. Most parents would feel angry."
"May I be gentle with myself and my kiddo in this difficult moment."
Call a friend, parent coach, or listening partner.
Take a walk. Dance to your favorite song.
What do you need?
Why Meditate?
Meditation has been a significant support in my journey to yell less and connect more with my children (bonus it helped my mental health in general).
A few of the most powerful benefits I have gained from meditation:
- Expanding my bandwidth - meaning I do not get triggered as often or as easily
- Noticing negative thought patterns without getting swept away by big emotions
- Increased ability to be in the present moment with my kids versus in my head about the to do list, other stressors, or worries