Use meditation to ‘wake up’ and be present, amplifying joy, appreciating fleeting moments, and avoiding distractions like phones, as it helps you ‘zone in’ on positive experiences.
When a child expresses difficult emotions, acknowledge and validate their feelings by asking how it makes them feel and affirming that it’s okay, then gently redirect to the present positive experience.
Make dedicated one-on-one time with your child to build a unique relationship, fostering shared ‘secret memories’ and private jokes, and plan future special outings together to strengthen your bond.
Intentionally step out of everyday routines and patterns (e.g., take trips) to create new space for relating differently and fostering deeper connection with loved ones.
Practice presence by focusing on physical sensations like your feet on the ground, the temperature of the air, or your breath, allowing your senses and mind to open to the world.
To help an energetic child fall asleep, engage them in vigorous physical activity (e.g., wind sprints) before bedtime to tire them out, then transition to quiet activities like reading without explicitly mentioning sleep.
To raise energy levels, adjust your posture by straightening your spine, opening your chest, and raising your chin, allowing your physical state to lead your mind.
Practice resting your attention on your body as a whole, allowing it to fill your awareness without fixating on specific areas, and gently bring your attention back whenever it wanders.
To deepen connection with someone you wish to spend more time with, bring them to mind (visually or by recalling an event/feeling/story) and hold them in your awareness, trusting this gentle attention to forge a real sense of connection.
When a child is rejecting you, try sitting quietly in their presence without forcing interaction, as they might eventually approach you on their own.
Incorporate stretching, showering, and meditation into your morning routine before starting your day.
Pay attention to small details of your appearance (e.g., hair) that a child might comment on, and make minor adjustments to improve interactions and reduce potential sources of rejection.