Positive Parenting: Mindfulness for Parents during COVID-19, Angela Johnson

mindful parenting, holistic wellness, U.P. holistic wellness publication

With COVID-19 here and affecting nearly every aspect of our lives, it is not surprising that many families are reporting heightened levels of stress. The pandemic is placing additional pressure on parents in many different way—from working from home, job insecurity, or complete job loss, to homeschooling, heightened behavior issues, and a lack of social connection. Although no two families are experiencing these challenging times in exactly the same way, we are all in some sense struggling through this together.

However, the struggle need not be for naught because as Einstein once said, “In the midst of every crisis, lies great opportunity.” Mindfulness is one of these great opportunities, as it is a powerful tool scientifically proven to reduce stress—the very thing we need! By turning our attention inward, we can still the waves of restlessness and worry in our active lives. Mindfulness teaches us how to do this.

As a parenting educator and meditation teacher, I feel especially called to share mindfulness with families now more than ever. I focus on both formal (meditation) and informal (everyday activities) mindfulness practices to help people learn to be more peaceful and fully present to their lives. I will share a few of these practices with you here.

Parents, this is a little reminder that you have to take care of yourself first and foremost. Peace begins within. Then it spreads.

Let’s begin with a couple of definitions . . .

“Mindfulness is paying attention to your life, here and now, with kindness and curiosity.” —Dr. Amy Saltzman

“[Mindfulness is] the awareness that arises from paying attention, on purpose, in the present moment, and non-judgmentally.” —Jon Kabat-Zinn

Here are some exercises for you to begin your practice today:

Sitting Meditation

Meditation is both a state of deep present-moment awareness, and a practice intended to bring about that state (Ananda Sangha Worldwide). There are many different meditation approaches and techniques ,but ultimately, the universal intent of all is to learn to experience life more from your center, and less from external input. The benefits from this practice are overwhelming, from stress reduction to lower blood pressure and better sleep. I recommend using a guided app or taking a class to get started. Make sure you practice in a quiet space. Sit up with a straight spine, as relaxed awareness rather than sleep is the goal. Close your eyes, gently lift your eyeballs and focus, and breathe. For the best results, a daily practice is recommended, even if for only a few minutes each day.

Mindful Breathing

The mind and breath are interconnected so that when the breath slows, the mind automatically follows. Therefore, taking the time to bring awareness to your breath can have an immediate calming effect. Try it and see for yourself.

You might also place a reminder somewhere in your home or at work that says “breathe,” or get in the habit of taking a few deep, intentional breaths at the start of your day, or when you get in the car, or before responding to your child’s behavior . . . the options are endless. Our breath is always with us, so it is just a matter of intending to notice it, follow it, and then feel the relaxation that results.

Walking Meditation


Walking meditation is an ideal practice for bridging the gap between outward activity and inward peace. It is best to walk outside in fresh air. Any amount of time is good. As you walk, focus on the natural flow of your breathing. Smile. Listen. Look. Feel your feet as they touch the earth. Walk tall, and with strength. Notice and enjoy the fresh air on your face and the natural beauty of the day that surrounds you. Be present with your body, mind, and soul on this walk, in this moment.

Mindful Nature Play

This one is especially enjoyable to practice as a family. Go outside in nature and play. Follow your child’s lead (inner child or actual child). Get down on his or her level. Be present to him or her, to this moment, and to the natural beauty surrounding you. Be free and have fun. Climb a tree. Build a fort. Roll down a hill. Follow a bug. Feel your connection to all that is and you will find peace.

Mindful Eating

Mindful eating will not only bring you pleasantly into the present moment, but will also enhance your gratitude and enjoyment of food. Begin by taking one minute at mealtime to take slow bites and savor. Notice the smell, the texture, the taste. Think of where your food came from. Feel your connection to the earth in each bite. Be silent and grateful for this moment

“The present moment is filled with joy and happiness. If you are attentive, you will see it.” —Thich Nhat Hanh

Angela Johnson, Great Start Collaborative (GSC) Director for Marquette and Alger Counties, works at Marquette-Alger Regional Educational Service Agency (MARESA). The Great Start Collaborative (https://www.maresa.org/early-on/marquette-alger-great-start-collaborative/) works in communities throughout the state to ensure Michigan is making progress toward four priority early childhood outcomes.

Excerpted with permission from the Winter 2020-2021 issue of Health & Happiness U.P. Magazine. Copyright 2020, Empowering Lightworks, LLC. All rights reserved.

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