Please stop judging me for leaving the office at exactly 5 p.m.; my kids are waiting to be picked up from the sitter.

I know I’m missing this meeting, but my kid’s preschool graduation is more important.

I know I was late today, but I can’t drop the baby off at daycare until 7:45 a.m.

I know that I seem distracted because I am distracted. I have a sick toddler and I am waiting to find out when I can get him into the pediatrician.

I don’t want to look exhausted when I show up at the office, but I have been awake since 4:30 a.m. with an inconsolable kid.

I know that my eyes look glazed over, but I spent the last twelve hours trying to soothe a baby to sleep.

I didn’t mean for my email to seem snippy, but I have a five-year-old that cried this morning because he didn’t want to go to school, and I am worried about him.

Yes, I just banged my head against my desk. I received a text message that my kid has pink eye and I have to leave to get him even though this report is almost due.

I know my eyes are very swollen right now. I spent last night crying because I am exhausted, never get to be alone and haven’t taken a hot shower in five years.

Sorry that I was short with you, but I spent the last hour arguing with a toddler over the necessity of wearing pants to the babysitter.

I know I am supposed to leave my personal life at the door when I come to the office, but when you are a mom to two small kids, that is hard to do.

So thank you to everyone that has given me grace over the last five years.

I could probably stand to give myself a little.

Being a full-time working mom with young kids is not easy.

Thank you to every boss that has let me leave for doctor’s appointments, unexpected sicknesses, preschool graduations, and school lunches.

Thank you to all the people that turned their heads when I was pregnant and had to run out of a meeting to go puke.

Thank you to everyone that has let me know they also had a hard time juggling their work/life/kid balance.

Thank you to the people that ignored my swollen eyes, exhausted face and the spit-up on my blouse.

Thank you to all the other moms that slay it each and every day and motivate me to keep going.

Thank you to the people that encourage me to keep going even though I can feel defeated at times.

Thank you to all the co-workers that have picked up slack for me because I had to make a quick exit to solve a kid emergency.

I know that I am not the only working mom in the world, but I am a working mom and I totally understand what you are going through.

I understand that you feel like you need to overcompensate because you get to work just on time and leave the minute the clock strikes five.

I understand when you eat your lunch at your desk because you have to leave early to get a kid from the sitter to the doctor then back to the sitter and then get yourself back to the office in time for your 2 p.m. meeting.

I understand that sometimes you show up to work looking like you were attacked by a flock of geese because the kids couldn’t find their shoes, you gave someone the wrong color bowl and then forgot to take Sleepy Bear to the babysitter.

I understand that you are tired. Exhausted probably.

But I also understand that you are capable and worthy of so much more than you realize sometimes.

You don’t have to choose between two worlds that you love. You can have them both. You can have a family and a career. It’s not easy, but it is possible.

Yes, the worlds might collide sometimes and make life much more complicated, but it’s worth it.

So don’t stop. Don’t give up. You’ve got this.

And P.S. Not everyone is going to understand. And that’s okay.

Until next time,

Jamie

This post originally appeared on Hashtag MomFail.
Featured image: iStock 

I am a full time working mom with two little boys, Henry and Simon. I write about real life and real life gets messy. Contributor for Motherly, HuffPost Parents, Scary Mommy, Today Parents, Love What Matters and Her View From Home. 

Always ask permission as a sign of respect and consideration for the child’s experience and perspective.

Approach with a gentle stride and a calm demeanor. Place your hand on their back and sweetly ask, “May I check your diaper? Then wait for 7-to-10 seconds, giving them time to respond.

When a child says “no” and it is necessary to change it, honor the “no” by responding, “I hear you, you aren’t ready, I can come back in a few minutes and ask again.” When you return, the intent and verbiage should be different. “I am back. It is time to change your diaper now. Are you ready?”

If a child says no again: “You still aren’t ready, I understand, hmmm, I am worried if the pee or poop sit in your diaper, it may give you a rash, and I want to keep your skin and body safe, it is time now.” Then acknowledge the disruption by explaining how you will support them. “I see you are busy playing, so I will do it quickly so you can come right back to play.” More respect and acknowledgment of them and their perspective. You are building partnership and modeling respectful behavior in relationships.

Stick with respect and offer choices, so they feel like they are in control. “Would you like to walk to the diaper table, or would you like me to carry you?” This is a crucial moment for the child, you, your relationship, and future diaper changes because you are honoring the child’s experience and this detail is not going to be lost on them. In fact, they are taking it all in, making notes on what respect feels like. You are planting some serious and powerful seeds in these moments.

If they resist moving and plant their feet or throw their body down, say (and this is a gem that you will use often) “Ah, I heard you say you wanted to walk, but now you are choosing to stay still, you are telling me you want me to carry you, I would be happy to help.” Then bend down, still with love and kindness, pick up their body and carry them to the changing table.

The key in these moments is to avoid engaging in this resistant behavior. Your only job is to steady the course, no matter what attempt at distraction your little throws your way. This is a stellar opportunity to practice acceptance of all choices. Whatever the child does, accept it, take it in, and adapt but steady the course. This diaper change Is happening, buddy.

Children want us to be leaders because it permits them to be leaders in their own lives. Even though they are making it hard for you, they are testing your relationship.

When you steady the course and don’t let them pull you into their distraction, they feel loved by you. When you let them distract you or wear you down and/or abandon your mission, they question your commitment to them, and you become untrustworthy.

Here is another opportunity to model respect and ask, “May I pick you up?”

Typically, they will raise their little hands to say yes. Asking if you can pick allows them to prepare their body to be picked up. As soon as you ask the question, their brains communicate to their bodies to flex the necessary muscles to prepare to be picked up. This enables your child to feel strong and participate when you pick them up. Grabbing a child to pick them up without warning is shocking and scary. Asking and waiting until you have their attention and permission will support them physically, mentally, and will build more trust between you both.

Now that the child is in your arms, gently and lovingly lay them down, supporting their head and entire body until they are lying comfortably.

Once the child is lying comfortably, take a breath, lay your hand gently on their belly and look into their eyes. Smile sweetly and ask, “Are you ready?” Wait for them to respond and then begin the diaper change.

First: Ask them to help while you remove their bottoms. “Will you please lift your legs in the air so I can remove your bottoms?” then watch as they gleefully shoot their legs in the air.

Second: Tell them what you are doing next. “I am going to use this wipe to clean your body. It may be a little cold.” Then gently wipe them and, if necessary, hold their legs up with a gentle, respectful grip.

Third: Hold the new diaper and show it to them. “I am going to put this fresh diaper on you now. Will you please lift your legs again?” They are usually thrilled to assist you in this way, and their legs go flying in the air. “Thank you! That is so helpful.” Then slide the diaper under their bottom and ask them to please lower their legs back down.

This level of commitment to respectful interaction around diaper changes will create a beautiful relationship between you and the children you care for. They will rarely resist having a diaper change because the experience will be rich in connection, and connection leads to cooperation.

Avoid giving children electronics to distract them during a diaper change. You will be teaching them to check out when someone is touching them.

Avoid negative responses to how their poop smells or how much they pooped. It is embarrassing and disrespectful to make fun of how a child’s body creates smelly or gross things. They will interpret it to mean they are gross or smelly. Stay neutral, matter of fact, no big deal, all in a day’s work.

Stay present with your little one when changing a diaper. Stay off the phone and avoid interruption until the diaper change is complete. Make eye contact as much as possible and talk with them about the details. They love you. They trust you. This is a beautiful time to honor them, teach them, and model kindness.

Sarah is a child behavior & respectful child care expert. She has been coaching parents in effective respectful care strategy for over 10 years. She makes complex parenting issues simple to navigate and her methods are clear, effective and provide immediate relief for both parent and child.ehavior specialist and

My daughter’s soccer league called it “Silent Saturday.”

On the designated day, we parents are instructed to be quiet. No cheering. No shouting. Just applauding if the team scored a goal or made a good move. 

The league couched the request as an opportunity for players to make decisions and moves on their own during the game, right or wrong, without parental interference. But it also came amid reports of increasing bad behavior by parents—not necessarily in our youth soccer league but across the country, from parents running onto the field and interfering with a game to punching a referee.  

It’s concerning. How we as parents behave on the sidelines influences how much our child enjoys competing. When we’re supportive, it motivates them and encourages them to keep playing. When we’re too critical, or act inappropriately, we place unnecessary pressure on them or make them feel anxious—and that, studies show, can drive them to quit. 

So what is a parent to do? 

Ask the kids, for one. 

It may seem like a no-brainer. Cheer, clap, shout encouragement—parents assume we know how our kids want us to act. But it’s actually a lot more nuanced and complex than parents think, says Camilla Knight, Ph.D., associate professor of sports science at Swansea University in the United Kingdom. 

“Parents need to take the lead from their child and remember it’s their child’s experience,” Knight tells MOJO. “Although a parent might think they are being really supportive and encouraging, research indicates that parents and children often interpret or perceive behaviors differently.” 

That said, in her research, including a study she co-authored in the Journal of Applied Sport Psychology, certain behaviors stood out. 

Among her advice: 

1. Cheer for the Entire Team.
Support all the players on the team, not just your child. In the study, players appreciated seeing their parents clap not just for them but for their teammates. Said one of the players, “It makes you a closer team and you work harder together.”

2. Don’t Coach.
Unless you’re the coach, of course. When parents try to instruct their child from the sidelines, it is distracting and confusing, especially if the parent is shouting something that’s completely different from the coach. Should the child listen to the coach or the parent? 

3. Don’t Embarrass Your Child.
Keep your emotions in check and don’t draw undue attention to yourself. Players, especially teenage girls, reported feeling self-conscious about how their parents behaved, even if it was in a supportive way. You may think your daughter wants you to shout, “That’s my girl!” But think again—and check with your child first.   

4. Respect the Ref.
It should go without saying, don’t argue with the referee, or, worse yet, fight with the referee in front of the team. One player in the study said that parents arguing with the referee “is pretty disrespectful. It makes me feel ashamed that they’re doing that for…my team.” 

5. If Necessary, Distract Yourself.
If you find yourself getting too involved in your child’s game, find ways to distract yourself, Knight suggests. Volunteer to take photos or videos during the game, for instance. Put on headphones and listen to an audiobook or podcast. Chat with fellow parents. 

6. Make Your Own Game Plan.
Knight also recommends running through various scenarios and how to respond. Ask yourself how you’d like to see yourself react if your child gets hurt, if a referee makes a bad call or if the team loses. Anticipating these situations can help you develop strategies to cope.  

Knight acknowledges that it’s easy for parents to become too wrapped up in a game, given today’s hyper-competitive, emotionally-charged environment—made worse by what she calls the “increasingly professionalized culture” that requires vast amounts of time, money and emotional energy. “It is much harder to ‘just’ be supportive than lots of people think,” Knight says. 

RELATED:
What to Say on the Car Ride Home

This post originally appeared on MOJO.

MOJO is on a mission to make youth sports more fun for everyone — one kid, one coach, one family at a time. 

My son Stalen is almost 6 years old and on the autism spectrum. His safety is my priority, always. 

He has no sense of safety or danger. He elopes. He is a runner. He is an opportunist. As soon as he sees an opportunity he bolts. 

When these incidents occur, his strength and speed are superhuman. He has crossed beyond the tree line into the woods on me a couple of times. He has unlocked the door once and gone outside—luckily into our fenced-in backyard. He has bolted across our front lawn with his toes touching the edge of the street just before I could catch him. He has even taken off inside a facility. 

As he gets older, as he gets stronger, as more opportunities surface, the risk increases. 

I’ve been thinking about safety so much lately as Stalen will be going off to school in a few short months. I’m not worried about him performing academically in school, I’m worried about his safety. 

Have you ever lost track of your child, even for a second? You thought they were in one place but they weren’t. You yell their name and there is no answer. You begin searching frantically. You can feel the anxiousness in your every breath and the tight sickening feeling deep in the pit of your stomach. You’re about to erupt in complete utter hysteria. Panic. 

You beg God desperately, pleading, ”Please let my baby be okay. I will do anything.”

There are no words to describe that feeling. 

Just writing this makes me feel sick and my heart beats faster. 

It’s been the greatest challenge of my life to keep my son safe these past six years. There is one rule that I live by: He doesn’t leave the house without me. I am always on. I’m always calculating his next move. This is the life I’ve adapted to, it’s immediate and natural for me to identify the safety risks and exits before I even realize the presence of others in a space. 

My son also wears a Project Lifesaver radio-frequency tracking device, an alert me band that indicates he has non-verbal autism and has two emergency phone numbers. Every year I update and renew his information in the police vulnerable person registry where we live. I also notify our Project Lifesaver team each time we travel, and they issue a travel advisory to authorities in the area that we travel to. 

We avoid large crowds. When we go out I dress him in bright colors so my eyes can find him quickly. 

When we moved to our neighborhood two years ago, at every interaction with neighbors I remind them, “If you see my son outside without me, there’s something wrong—please help.” 

I know we are doing all the right things. But, the problem with safety issues is that something can happen so quickly. 

Despite all the precautions, in one second, in the blink of an eye, my greatest fear could come true. 

I could look down, get distracted, accidentally let go of his hand. He could wriggle away from me. Someone could stop me for directions. My phone could ring. Someone may be in distress and ask me for help. He could get a door open when I go to pee. So many possibilities.

One second. In the blink of an eye.

I’m reminded of the risks and heartache almost every day when a photo shows up on my newsfeed or on my tv. When I look at the face of the autistic person that has eloped and is missing, I think of my son. I think of the close calls and near misses. I think that it easily could be him. I think of the family searching for their baby. I feel their heartache every single time. I think of that one second, blink of an eye, that may have changed their lives forever. 

Like so many others, there is nothing I wouldn’t do to keep my son safe. I just hope and pray that what I am doing is enough.

This post originally appeared on Stalen’s Way Facebook.

I am a proud wife, ASD Mom, Step-Mom. At 21 months, my son was diagnosed with autism spectrum disorder. He is 5 years old and non-verbal. I have become a full-time stay-at-home mom. I am 1000% focused on raising autism awareness and helping my son live a full and fun life. 

I am a grown adult and like many out there I have struggled to keep a clean home.  After being a stay-at-home wife and mother for nearly 10 years you would think I would have my act together which is laughable. Stay-at-home wives or mothers should all get awards for the work that they do even on their worse days. Really any parent should. There are no days off and the skills that you develop and bring to the table are over qualifying for many workplace jobs.

But that does not mean that sometimes we are self-doubting and feeling down that our efforts are not seen. One of the tasks that seem to do that the most for us is keeping up with the housework. Over the last year with lockdowns and restricting us to being at home all day long has only added to the workload in some cases.

I have terrible indoor allergies. With everyone being home so much, creating more dirt and dust along with stirring it up more, I have been miserable, to say the least. To add to the buildup of cleaning, it is difficult to do so with virtual learning going on and having to encourage a quiet learning environment for my easily distracted second-grade child. All with a too eager to help and be included three-year-old.

But through creativity and inspiration, I believe I have finally found a solution to all! Like I mentioned before I have an easily distracted child at home that I was at my wit’s end with. Trying to keep him on task was difficult. Finding solutions to help him with his focus, I, in turn, have found a way to do so for myself.

Enter lists! I know it seems kind of silly. Believe me, I thought it was too, but cleaning things as I noticed that they have not been cleaned in a while and ignoring some important things was leading to health problems and concerns for myself. With the sideways looks everyone gives and gets if someone sneezes or coughs being in public was getting hard. So, like just about anyone else does nowadays I searched Pinterest. Not for allergy remedies because I have already tried those but how to keep a clean home.

Now of course feel free to edit this schedule as you need to for yourself and your lifestyle by all means. I surely did to work around my children’s soccer schedule and family time together but here’s my schedule.

Daily Tasks: Make beds, do dishes, and straighten up. For the rest I try to go off the instructions below.

Mondays:  Master Bedroom Day • dust • clean mirrors • clean fan • vacuum/sweep • declutter (no more than 10 mins) • laundry—bedding. After roaring and ripping all weekend whether at home or out on the go it feels good to reset the bedroom and have a clean fresh start to the week.

Tuesdays: Bathrooms Day • clean showers and tubs • clean toilet • clean sink, counter, and faucet • clean mirror • sweep and mop floors • restock toiletries • laundry—towels. Often times we host family or friends on the weekend so the bathroom needs a little cleaning up after.

Wednesdays: Kitchen Day • clean out refrigerator • wipe down counters • wipe down the table and chairs • sweep and mop floors • laundry—whites. Trying to reduce our footprint, we try to use as many reusable items as we can such as cleaning the floors with washable reusable floor pads and using bar rags to wipe everything down.

Thursdays: Living Room Day • dust • clean tv • refresh fabrics • sweep/vacuum floors • declutter (again no more than 10 mins) • laundry—lights. At this point, the weekend is starting to creep up on us again and even if we don’t host company it’s nice to enjoy the weekend in a clean area.

Fridays: Alternates • Week 1: all appliances • Week 2: kitchen cabinets (go ahead and throw out those mix match Tupperware lids. You don’t need them!) • Week 3: windows • Week 4: baseboards • laundry—darks. These are the little things that often get ignored the most that make a big difference!

Saturday: Outside • clean up car • straighten up garage • sweep walkways • yard work • laundry—catch up. Depending on your weekend plans don’t feel guilty if some of these fall by the wayside especially in cooler months or rainy days. But a little effort goes a long way into making your home one of the best in the neighborhood.

Of course, all of these are just suggestions and there are always places for improvement. I understand many work on top of taking care of the home. If you are having a busier day or week than usual and can’t get to everything you shouldn’t feel guilty. The point is to manage your time easier where you can. The hands-on tasks are meant to take away from as little of your well-spent time as possible. Other than switching around laundry try to keep your tasks down to less than an hour for everything. Also, get the whole family involved. Find ways to make it a game and make it fun. If you can turn on your old school jams and rock out!

I am your average messy hair, coffee drinking, classy, sassy, stay at home mom. Trying to get the impossible done every day.

Putting sunscreen on a toddler is about as easy as trying to bathe an angry cat: They squirm. They try to run away. They whine. So what’s a parent to do to protect those baby-soft faces, other than give up entirely and head indoors? We looked around and gathered the best sunscreen application hacks to help you out. Keep reading to see them all.

Get Creative with Applicators

Solar Buddies

If you'd rather use lotion sunscreen (which in our opinion is best for an even spread), give your kids novel ways to slap the stuff all over their bodies. Makeup sponges—or even paint brushes—can work well and make sunscreen application fun for kids. Or try this awesome sunscreen applicator that was mom-designed specifically for kids to use themselves.

For applying to faces, if you don't have a stick, try using cotton swabs, cotton balls or even popsicle sticks to help glide on the sunscreen without getting it in the eyes. 

Use a Stick—Followed with a Spray

Chezbeate via Pixaby

Stick sunblocks are great for kids who perpetually scream "I want to do it myself!" And even if they don't do it by themselves, swiping across the nose and cheeks is way easier for mom or dad, too. Since younger kids won't likely get their entire face covered, let alone their bodies, you'll still need to help them spread the stuff on (or use a spray) once they've covered the bulk of their uncovered skin. 

Put Long Sleeves and Hats on When Possible

swimming pool games
iStock

If you just can't get your squirmy little one to sit still for a proper sunscreen application, at least make sure she's got a hat and sun-protective clothing on to keep her safe, especially during peak sun hours (10 a.m.-2 p.m.).

Make a Game of It

courtesy BabyBum Sunscreen

Kids love making their "best time ever," so try it out with sunscreen application. Set a timer to keep track of how long it takes, or race them yourself! You can also get siblings to apply to each other in a taking-turns (don't get it in the eye) way. 

Make It Part of the Routine

iStock

Put the sunblock right by the front door, so that everybody lathers up when they leave the house. The more you make it part of your routine, the easier it will get to get stubborn kiddos in on the game.

Store the tube of sunscreen in a water bottle, in the ice chest.

Houston Max via Unsplash

Double points for creativity here. First, keeping the cream cold will entice kids to dry off long enough for reapplication. Second, keeping the tube of sunscreen stashed in a water bottle will prevent spills.

Do Their Faces While They're Strapped in Their Car Seats.

iStock

That whole squirming toddler thing is not a myth. Consider getting their faces covered properly while they're still strapped into their seats.

Read Stories or Watch Shows That Emphasize Being Safe in the Sun

girl laughing with mom reading jokes for kids fun happy
iStock

It's always good to hammer in little lessons via stories and TV shows that kids will want to read and watch. This PBS-sponsored short about why sunscreen matters is easy for kids to understand. You can also get this "Sun Show" DVD that is packed with fun segments about sun safety. If you'd rather read to your tiny tot, this free eBook from Sun Safe Schools will teach your kids a little about sun safety.

 

Distract with a Song (and Your Phone)

JESHOOTS vis Pexels

Not only will your wiggle worm be distracted by this adorable "Sunscreen March" on YouTube, but it will also mean that you'll likely be handing her a smartphone, which almost always works to keep kids still.

—Melissa Heckscher with Gabby Cullen

 

RELATED STORIES: 

17 Sunscreens That Pack a Protective Punch

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This New Study on Sunscreen Chemicals Will Surprise You

Kids’ Swim Suits That’ll Last Until the End of Summer

So we’re home now, for the most part, and trying to get stuff done with our significant others, kidlets, and even pets demanding attention. If you’re like me, you might be feeling some mom guilt and trying to do Pinterest-worthy supermom activities to keep your kids entertained. It was always frustrating, when my daughter was younger, to spend an hour setting up some fantastic art project or activity (cookie decorating anyone?) only to have my kidlet spend approximately 3.5 minutes doing the fun thing before losing interest. And now we’re supposed to keep our children on-task long enough to do “school?”

So how do teachers do it? I’ve been lucky enough in my career to get to watch some masterful teachers and discover a few tips for keeping kids engaged.

In their book “How to Help Children with Common Problems,” Child Psychologists Charles Schaefer and Howard Millman noted that the first thing to remember is that a child’s attention span is about two to five minutes for every year old they are. Your typical elementary student has maybe 20 minutes of focus they can spend before they get distracted. This isn’t something they can control, either. Your ability to attend is dependent on the amount of myelination your neurons have. Kids are growing that myelin over time so attention is highly individual and also dependent on personality, environment, history, and physiological state. But there are some things you can do to optimize the amount of time your child can pay attention.

1. Establish Routines. This is the single most important thing you can do. Kids love love love routines. The magic is in knowing what’s next. Ever had a movie or book your child wanted to hear over and over and over? It could be that the content is excellent, but it’s more likely that your child gets a lot of comfort from the repetition. It lets them see the world as predictable and safe. Teachers know this and post classroom schedules on the wall or the board where everyone can see. If possible, make a down-to-the-minute schedule, keeping in mind how long your child’s attention is, and stick to it every day.

2. Keep Instructions Short. Following a list of instructions is actually a fairly sophisticated activity. You have to listen, pay attention to what’s being said, put those words into your short term memory, and recall them after some time goes by. Expecting our kidlets to hold on to three or four or eight different tasks while they’re also trying to get stuff done really isn’t reasonable. If your child can read, they’ll be much more successful if you write the tasks down. If your child is younger, give them one or two directions at a time and have them come back to you for more.

3. Moderate Your Volume. It’s usually less difficult when you’re trying to get the attention of a handful of kids (or fewer) than when you’re trying to corral a whole classroom of 30, but getting any number of kids to listen is sometimes a challenge. Something we know from decades of physiological research into attention is that people, no matter what age, are more interested in things that are novel. Think about what that might mean for your own voice giving instructions to your own children. How often have they experienced that? Probably enough to strip your voice of any iota of novelty. You don’t need to have a repertoire of celebrity impersonations at the ready (although that would be fun), you can get more attention by whispering or singing or changing your timbre than you might expect.

 

Hilary Scharton is the VP of Innovation, Instructure Canvas, the open online learning management system (LMS) that makes teaching and learning easier. 

It’s been a few weeks now and it’s possible that your time in quarantine is wearing on you. The days seem to blur into one another and it can feel like you’re living the same day over and over again. As a friend said to me, the weekends aren’t feeling like weekends anymore. And to add to it, you’re in tight quarters with partners, family, kids, maybe your in-laws and you know that the only way through this time is to keep these relationships fun, easy, and tension-free. And while you know this, you’re probably wondering how to accomplish it, because every day is bringing new challenges and battles. To make your time with those you’re sequestered with easier, try adding the following practices to your day.  

1. Ask for what you need. If there was ever a time to start asking for what you need it’s now. And to ask for what you need you first have to figure out what it is you do need. Do you need your partner to let you know when they have work calls, when they’re in the middle of something, when they’ll have time to watch the kids? Do you need your kids to have independent playtime, yoga time so you get some exercise in as well, or have them make their own breakfast and lunch? Do you need time for yourself to go on a walk, sit in silence with a cup of tea? What do you need to make this time in quarantine easier for you? Once you’ve identified it then it’s time to ask for it. Asking for what you need helps your relationships in quarantine because you won’t be bottling up wants that lead to frustration that turns into passive-aggressive behavior or shutting down or lashing out. 

2. Listen to what others need. While it’s important for you to know what you need and ask for it, it’s equally important that you create a safe and open environment for those you’re with to share with you what they need as well. To do this it starts with cultivating non-judgmental attention. To see the person through loving eyes, as someone you care for, want to be supportive of and to help. How can I be helpful to this person is something to ask yourself during an interaction. This question will help you stay present in your conversations. So when you begin to notice you’re judging, thinking you know better, distracted, thinking about what you have to do, what you want to say, what you think the other person is thinking, that’s when you say to yourself, I want to be helpful instead. 

3. Lower expectations of self and others. The pressure we put on ourselves can really impact our relationships in quarantine. Our expectations of this time can cause more fights, meltdowns, and an overall sense of less than or not good enough, which creates more unease in our relationships. When you notice yourself forcing or stressing, see if it’s out of an expectation you have that’s not being met. To release some of your expectations, make a list of yours for yourself, your partner, your children. Then choose two from each list that you can start to pay attention to. When you notice them come up, silently say to yourself, there’s my expectation, I’m going to move it to the side and see if I can allow this moment to be as it is—no forcing or wanting it to be different. 

Trying out the three practices above will give you more of an opportunity to relax with those you’re in quarantine with and make it easier for you to create more fun moments to look back on. 

Cynthia Kane is a certified meditation and mindfulness instructor and the founder of the Kane Intentional Communication Institute. She is the author of How to Communicate Like a BuddhistTalk to Yourself Like a Buddhist, and the upcoming book, How To Meditate Like A Buddhist

With some schools closed for a few weeks and others till the end of the school year, kids are feeling completely out of sorts with any kind of normal routine. To ease the disruption and cultivate a sense of joy and calm within what is a chaotic time, what is helping in my house is meditation. While meditation for me looks like sitting with my eyes closed and focusing on my breath, it looks very different for my two and a half-year-old. While the benefits of meditation for children are similar in that it helps them to cultivate a focused attention, become more compassionate and kind to themselves and others, and helps regulate emotion, meditation practice for kids is different than for adults.

Here are a few meditation and mindfulness practices for different age groups that can help you and your children feel more relaxed during this time.

3 to 6-Year-Olds

Snail Breathing: Find a nice place to sit with your child. Make sure all distractions are put away. They can be next to you or seated on your lap. Show them your right hand, spreading out all five fingers. Begin by showing them the practice. The practice is tracing your right hand with the pointer finger of your left hand. You inhale as you go up to your thumb, exhale as you go down your thumb, inhale as you go up to your pointer finger, exhale as you go down your pointer finger … when you get to your pinky switch hands and do the same thing on the other side.

Counting Breaths: Lay down with your child or guide them through this exercise. Have them get comfortable and stretch out onto their backs. Close their eyes, let the body be limp, like a doll. Begin to count breaths. 1: breathe in, 2: breathe out, 3:breathe in, continue up to 10. If they are old enough ask them to do it again and count their breaths silently up to 10, and when they reach 10, to start again. If they lose track counting, start counting again, and begin at 1.

30 Second Meditation: Ask your child to run in place or do it with them for 30 seconds, then ask them to put their hands on their heart, noticing the speed of the beats.

Sound Meditation: Have your child close their eyes while you start playing musical instruments. Ask the child to open their eyes when they notice that the sound has gone and it’s silent.

Tingly Meditation: Have your child stand up and raise their arms above their heads. Ask them to shake their arms and hands really fast. Then say stop and have them put their attention on the sensation they feel in their arms and hands.

The Balloon: Standing up in a relaxed way ask your child to think of their favorite color and picture a giant balloon of that color in their mind. Take a slow, deep inhale through the nose, filling up their bellies with air as if trying to blow up their giant balloon. Then on the next inhale, ask them to stretch their arms open and overhead to represent the big balloon. When their balloon is totally full, ask them to hold their breath at the top, and then you can “pop the balloon” for them (gesture finger to belly) and they can fall down as they exhale.

Back Meditation: Have your child lay on their tummy and you trace a letter on their back. Ask them what letter you’ve drawn. You can do this with shapes as well.

6 to 12-Year-Olds

Body Relaxation: Ask your child to lie on the floor and starting from their toes moving up to their head, have them tense their muscles for 5 seconds—squeezing as tightly as they can—before releasing again.

See, Hear, Smell: Encourage your child to tap into their senses by pausing for a moment and noticing exactly what they can see, hear and smell in that particular moment.

Mantra: Ask your child to pick a word and have them close their eyes and silently say the word over and over again. If they get distracted tell them to come back to the word. The word can be cat, dog, lion, etc.

Breathing Meditation: Have your child sit and ask them to put their attention on their breath, the inhale and the exhale. Ask them to identify where they feel the breath most clearly in the body (belly, chest, nose). Have that become their focus of attention. Saying to themselves, breathing in, breathing out. And when they get distracted, have them refocus back to their focus of attention and silently repeating breathing in, breathing out.

The beauty of meditation and mindfulness practice is that it is always available to you. There is nothing fancy you need to begin. All it takes is setting aside a few minutes within your children’s day to devote to one of the above activities. You could do snail breathing before breakfast, a body relaxation after lunch, or a back meditation before bed. Sharing these practices with your child will help you and them feel grounded in the present moment and more connected. For more inspiration, check out these meditation courses for parents.

Cynthia Kane is a certified meditation and mindfulness instructor and the founder of the Kane Intentional Communication Institute. She is the author of How to Communicate Like a BuddhistTalk to Yourself Like a Buddhist, and the upcoming book, How To Meditate Like A Buddhist