— Mindfulness practices —
Support your wellness
Here are three guided mindfulness practices that will support you to stay steady, calm and confident.
We encourage you to use these short guided practices regularly, which have been kindly provided by wellness expert and Leadium Director, Sharon Longridge.
– Stress less –
Calm down quickly
Duration: 5:26mins
This breathing practice is a powerful stress management tool that calms the nervous system quickly. It will build your ability to stay steady and clear, even as the pressure rises. For most parents, this technique works quickly and effectively
Notice how you feel after this short mindfulness practice.
Note: If focusing on your breath is agitating, please select another practice.
– Applications –
Immediately after an experience that you found stressful, upsetting or agitating
Before or after an experience that triggers your stress response
Before you go to bed to improve the quality of your sleep
To steadily build your composure so that you can remain calm even when under pressure
– Taking in the good –
Find the good in your day
Duration: 4:42 mins
All too often our mind hooks onto the difficult moments even on days peppered with pleasant moments and simple successes. This tendency reflects the brain's hardwired negativity bias.
This mindful practice will help you flip this depleting mental habit. You might find it beneficial to focus on loving and kind parenting moments.
Notice how you feel after this short mindfulness practice.
– Applications –
It's ideal just before sleeping
When you’re mentally exhausted and depleted
When you're in a negativity slump or being highly self-critical
To refine your perspective and build self-belief and confidence
To reduce insomnia or instead of a power nap
To build realistic optimism which in turns strengthens resilience
– Finding deep ease –
Replenish through relaxation
Duration: 12:53 mins
This restorative practice will replenish your body, steady your mind and calm your nervous system.
A natural stress reliever, this guided relaxation draws on the ancient technique of Yoga Nidra. You will bring your awareness within and gently bring a sense of ease to each part of your body. If you can, do this practice lying down.
In this practice you completely relax your body yet your mind remains alert. The aim is to stay awake, which can be a challenge! Notice how you feel after this practice.
– Applications –
When you have an overactive mind or feel emotionally exhausted
To calm your nervous system by activating the body's relaxation response
After a hectic and demanding day to release tension in the body
As preparation for sleep, to reduce insomnia or instead of a power nap
