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Calm and Connected: The Busy Parent's Essential Guide to Mindfulness
A mini-course to make mindfulness a habit in less than 5 min/day so you yell less, laugh more & experience joy in the present.
A PDF document introducting the mini-course and putting it in context, as well as instructions for setting an intention and how to consume the course.
This is a 22 minute video presentation called Mindfulness in action that was originally delivered at the Parenting the Intensity Retreat in Feb 2024. It was intentionally kept short so that busy parents can watch it in a single session.
The slides and transcript are provided for reference and in order to accomodate different learning styles.
There is an accompanying workbook in the next module to takes notes as you go along.
This workbook is designed to help you, a busy parent, take notes while watching the presentation. It also has exercises to help you workshop different ways to integrate mindfulness into your daily life.
Once completed, you will have a bespoke document to help you make mindfulness a habit.
In this module I elaborate on how to choose activities in your daily life where you can layer in mindfulness, and give some concrte examples of how to go about it.
In this module we discusss the failure-proof mechanism that is built right into mindfulness, and how to harness it to get back on track with mindfulness, no matter how long it's been since we feel off the mindfulness wagon.
This module contains a guided audio to help you practice 5-4-3-2-1 grounding mindfulness exercise. It also contains a document that helps you understand how this practice forms the foundation of integrating mindfulness in your daly life. It also serves as an SOS mindfulness practice in case of anxiety and anger.
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introduction
INTRODUCTION
Hello and a warm welcome to Calm & Connected: The Busy Parent’s Essential Mindfulness Starter Kit!
You’re here because you are a parent who cares deeply about showing up for your child in a conscious and thoughtful manner. But something gets in the way.
Perhaps you weren’t quite raised the way you wish to parent. Perhaps you have just too many responsibilities to juggle, and they all end up clashing with each other. You likely have no time at all to fill your own cup, so you can parent from a place of joy.
All of this means you find yourself yelling at or punishing your child(ren), or using cutting sarcasm to get them to comply. You feel guilty, and vow to do better. But, inevitably, you end up falling back on your usual coping tools, which leads to guilt. And guilt keeps you stuck repeating the same behavior patterns over and over, despite your best intentions not to.
I know this. Because I’ve been there.
Hi! I’m Nimisha, a surgeon and mother, and a mindfulness practitioner for nearly a decade.
Mindfulness saved my surgical career in 2016 but only changed my life in 2019 when I became a mother. That’s when I dove deeper into mindfulness than the surface-level breath-focused meditation I had been doing up until then.
I discovered that body scan practices were the key to emotional awareness and regulation. And that self-compassion is a non-negotiable parenting skill, because it cuts through shame so effectively.
At the same time, I had a lot of mum friends who just couldn’t meditate because of anxiety. Then there were those who had no time at all to practice mindfulness, not even 10-15 minutes a day.
This led me to refine and define my super-practical, body-based and trauma-aware approach to mindfulness.
And earlier this year, I had the opportunity to present it at The Parenting the Intensity Summit. This mini-course is born from that presentation. In the next section, you will find the 22 minute video presentation I delivered at this summit, called Mindfulness in action. I have added the written transcript and slides to accommodate accessibility and different learning styles.
I have also created a work-book for this mini-course, where you can take down notes from the presentation, as it is jam-packed with practical tips to use mindfulness as a parent with no time for self-care. There are also exercises in there to develop your own mindfulness rituals and practices.
You can download the workbook BEFORE you watch the presentation so as to make notes as you watch, or you may choose to use it as a reflection and integration tool AFTER watching the presentation. There is no right or wrong way to do this, only your way.
In the section after that, I have offered a 5 minute guided audio practice called the 5-4-3-2-1, which forms the basis on making mindfulness a daily habit.
Don’t miss the SURPRISE BONUS section for an opportunity to get your money back (Yes! The $7 you paid for this mini-course) and instead, to gain a supportive community to grow in mindfulness with.
Finally, at the very end i have linked a bunch of free nd low-cost resources and books to help you explore this topic deeper. Now without any more delays, let’s dive right into this short & sweet mini-course!
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