Mindful Parenting: Benefits, Tips, and Examples

Are you tired of feeling like a robot in the whirlwind of parenthood? The constant juggling of work, errands, and tantrums can make us feel disconnected from our children and ourselves. But fear not; there’s a practical solution! Mindful parenting is a revolutionary approach that goes beyond mere rule-setting. It's about nurturing a sense of presence, fostering deeper connections, and navigating the rollercoaster of family life with heightened awareness and compassion.

This comprehensive guide is your gateway to mindfulness for parents. It will walk you through the fundamental principles, delve into the benefits for parents and children, and provide practical tips to kickstart your mindful parenting journey.

What is Mindful Parenting?

Mindful parenting entails being in the moment with your child, staying aware of your daily interactions, and treating your child with acceptance and compassion. This concept, dating back to 1997, applies mindfulness to every interaction with your child [*].

Instead of focusing on “getting it right,” mindful parenting honors the child’s experience and approaches challenges with deep understanding.

What is the Importance of Mindful Parenting?

Mindfulness in parenting is essential for children’s development and also helpful for them. When parents are conscious of their emotions and behaviors around their children, they can become more aware of how they interact and respond, especially in stressful situations.

Being a mindful parent makes you more empathetic toward others—not just your children. Practicing mindfulness allows parents to understand the full emotional context of another person’s response and better identify why they respond in such a way.

When you parent with mindfulness at the forefront, you become better at managing anxious children as you are more in tune with their emotions.

What are the Benefits of Mindful Parenting?

Mindful parenting cultivates a positive and enriching environment for both parent and child. Here are a few other ways you and your family can reap the benefits of mindful parenting:

• Strong, emotionally intelligent children. Children of mindful parents learn to identify and manage their feelings effectively. Emotion regulation is especially vital for highly sensitive children; the earlier they learn, the better. Through mindful parenting, they develop solid foundations for emotional intelligence and are resilient in navigating life’s challenges. They are confident and secure, with a high sense of self-worth.
• Improved social skills. Children become more empathetic and connected with others through mindful parenting. They are better equipped to handle social situations and are good at making friends.
• Patient, less stressed parents. Because mindfulness fosters a sense of calm, parents can respond to their children more thoughtfully instead of impulsively and navigate tantrums and meltdowns with more grace.
• Deeper parent-child relationships. Mindfulness encourages parents to focus on connection and communication, fostering more profound, more fulfilling relationships [*].

What are the Key Factors of Mindful Parenting?

The core of how to mindfully parent boils down to three key factors that guide your interactions with your child

• Awareness and attention to the present moment. When your child experiences overwhelming emotions, it’s essential to put all distractions away and listen actively to their needs. Pay attention to their cues, your environment, and your mental state. Quiet the mental chatter in your head and focus on fully engaging in the moment.
• Intentionality and understanding of behavior. Don’t just react to your child’s behavior—take a step back and ponder the underlying cause. Are they tired? Hungry? Did they just experience something troubling in school or with a friend? Focus on addressing the root cause of the issue.
• Nonjudgmental acceptance. Accepting your child’s positive or negative emotions wholeheartedly and without judgment is vital. Of course, you shouldn’t condone bad behavior, but provide your child with a safe space to experience their feelings.

How to Practice Mindful Parenting

Parenting is tricky, and doing it mindfully can be even more challenging. Here are a few tips for developing a mindful parenting style.

Take baby steps

As with any habit, learning to be a mindful parent takes time. Don’t try to overhaul your strategy all at once. Begin with short bursts of conscious parenting. Take five minutes of focused playtime with your child. Schedule daily check-ins. Practice deep breathing during difficult situations.

Learn to label your emotions

Knowing how to identify emotions is just as crucial to parents as it is to children. Be mindful of how you respond to specific situations and give your feelings names. Learn to anticipate how you might respond to different instances with your child.

Use our emotions tracker to reflect on how you and your child felt throughout the week and to identify what triggers cause certain emotions.

Related Handout: Feelings and Emotions Chart for Kids

Apologize with sincerity

Naturally, parents and children will have disagreements—but parents aren’t always right. You won’t always be the role model you want to be, and you should apologize to your child when you fall short.

If you respond to your child angrily or frustrated, acknowledge your mistake and the potential hurt it caused. Doing so will provide an opportunity to demonstrate the art of being accountable.

Get support when you need it

Parents can’t do everything alone; you should know when to ask for help. You don’t want your stress to become unmanageable.

If you live in a dual-parent household, encourage your partner to participate in mindful parenting. If you have family or friends nearby, ask for support when needed. Don’t hesitate to speak with a professional therapist if:

• It’s clear your child doesn’t respect you, and you notice ongoing behavioral issues
• Your child’s emotions are disrupting their daily responsibilities and academic performance
• You’re experiencing parental distress and burnout
• You suspect your child might struggle with a mental health condition

Mindful Parenting Examples and Applications

Mindful parenting takes many shapes and forms, and you may not be familiar with what it looks like. Here are some examples of mindful parenting in action.

Public tantrums

Suppose you’re doing some grocery shopping, and your child gets impatient. They begin throwing a tantrum because they want a candy bar.

Calmly approach them and acknowledge their feelings. “I see you want that candy bar.” Then, explain the situation. “We can’t have candy today, but we can pick a special fruit at home.” Offer an alternative at the moment. “Let’s look for some extra fruit together. You can pick.”

Children may have a more difficult time responding when angry, so ensure you consider the rules when parenting an angry child. Do not challenge them or give in to their tantrums.

Inability to sleep

Children, especially younger ones, may have trouble going to bed or staying asleep. You may worry that you won’t have time for yourself, or they may develop insomnia—that is, until you’ve had a moment to breathe.

Pause to understand why your child may have trouble sleeping. It’s not uncommon for young children to struggle with sleep. By observing their environment calmly, you may spot something causing their sleep troubles, like a blinking light or loose screw in their crib. The more in tune you are with your child and their surroundings, the quicker you can come to a resolution.

Related Handout: Tips for Improve Sleep

Intense emotions

Your child will eventually experience their first argument with a friend. This instance can be overwhelming, especially if they feel wronged. They may cry, yell, or lash out at you.

Understand that your child may not be angry with you but might redirect their frustration toward the most accessible outlet. When this happens, practice active listening. Allow your child to express their emotions without judgment.

Keep them calm with paced breathing or other simple breathing exercises for kids, then lead them into a productive discussion. For instance, you might say, “It sounds like you’re angry about what happened. Do you want to talk about it?” If they respond positively, offer support and empathy. Say, “That must be really difficult for you. Do you want to talk about how to approach your friend?” Give your child the autonomy to decide how to handle the situation.

The Bottom Line

While there is no perfect parenting strategy, mindfulness in parenting offers a transformative approach that empowers you to navigate all the joys and challenges of parenthood. Incorporating these principles into your daily interactions will foster a stronger bond with your child, cultivate their emotional intelligence, and create a more harmonious family environment.

Explore our selection of best parenting books for more parenting tips and strategies. Feel free to browse our wide assortment of therapeutic worksheets and handouts to support your child in their social-emotional development.

Sources:

1. Wong K, Hicks LM, Seuntjens TG, et al. “The Role of Mindful Parenting in Individual and Social Decision-Making in Children.” Frontiers in Psychology, 2019.
2. Shorey S, Esperanza Debby Ng. “The efficacy of mindful parenting interventions: A systematic review and meta-analysis.” International journal of nursing studies, 2021.