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An introduction to…

Transforming Family Life with Mindfulness “10 mindful moments for the whole family” © An Introduction to Transforming Family Life with Mindfulness - Tania Ferreira 2018

Welcome Hello and welcome I hope you find this short introductory e-book inspiring and informative. There is a lot of information about mindfulness these days, which at times I am sure you feel is very overwhelming. Luckily a number of activities, which form part of our daily lives, lend themselves to becoming a mindful practice. They are therefore easily included in activities that you currently do, or could be doing with your children. Time is precious and somehow there is less and less of it available in our modern world. If we can somehow weave moments of mindfulness into our day, and even better, include our children effortlessly into these moments, then everyone will benefit and family bonds will strengthen. Over the next few pages, I will show you how to turn everyday opportunities into simple mindfulness activities that are suitable for the whole family. I wish you all the best on your journey to finding more calm, clarity and connection with those you care about.

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Something needs to be done if studies show that the average child today is more likely to be feeling stressed than children from previous generations, who at that time, were being treated for a variety of psychiatric disorders. Higher divorce rates, concerns about our environment, bullying, financial hardship and less face to face social connection is contributing to the high levels of stress children and adults are currently experiencing.

Stress and how it affects us.

What happens to our bodies when we get stressed? The autonomic nervous system controls our breathing, blood pressure and digestion automatically and is divided into two “functions”: the sympathetic nervous system and the parasympathetic nervous system. When our mind perceives itself to be in a stressful situation, our sympathetic nervous system is triggered. It is this system that triggers the ‘fight or flight’ response to perceive physical or emotional threats. Our body will respond with fast shallow breathing, our muscles tighten and our heart pumps faster as adrenaline circulates throughout our body, affecting every organ. When we suffer from stress - real or perceived - for a longer period of time, this can result in anxiety disorders, depression, lack of sleep, nightmares, loss of appetite, insomnia, emotional detachment from friends and family, irritability, memory loss and any number of other mindbody disorders. When faced with stressful situations, we may react by either feeling tearful and fearful or angry. Situations we find ourselves in everyday can be perceived as stressful, such as: dealing with difficult colleagues at work and peers at school, commuting to work and school, concerns over money, family relationships and friendships. Bereavement, divorce, moving home, changing jobs… all these events can create feelings of stress. Unfortunately, even when the stressful situation may be over, memories and the emotions relating to that memory can still 3 be very much alive for us. © An Introduction to Transforming Family Life With Mindfulness - Tania Ferreira 2018

In our modern world, society places more value on “doing” as opposed to just “being”. Our fast-paced life is dominated by racing from one commitment to another which makes it difficult for us to be fully present at any one time. With all this rushing around, instead of being fully aware of what is happening in our live, we tend to dash here and there and live life “mindlessly” which contributes to high levels of stress for us and those around us.

Can you really afford to let stress take over your life? Stress builds up in a part of the brain which scientists have also referred to as the “fear centre”. Chronic stress increases the size and activity levels of the neural connections in a part of the brain, which results in increased feelings of fear and resulting in more stress, which then becomes a vicious cycle of fear-stress-and more fear… Scientists have noted that stress depletes critical brain chemicals that cause depression and forgetfulness in stressed individuals. It is now thought that chronic stress increases your risk of dementia and Alzheimer’s. Although we associate feeling stressed with losing weight, it has also been proven that stress increases cortisol levels in the body, which leads to weight gain. Chronic stress is also being linked to osteoporosis, digestive problems, hormone imbalances, cancer, heart disease, and diabetes. Excess cortisol shrinks neurons in areas of the brain needed for learning, emotional regulation, and storing our memories. Stress shrinks the part of our brain which processes behaviour moderation and decision making.

“The greatest weapon against stress is our ability to choose one thought over another.” William James 4 © An Introduction to Transforming Family Life With Mindfulness - Tania Ferreira 2018

What is mindfulness?

“When we are being mindful we are deliberately slowing down to notice our thoughts, feelings and body sensations as well as what is happening around us in our environment. By slowing down we can notice our relationship with stimuli and manage our response to it.”

Why practice mindfulness? Feeling stressed and anxious will impact on your work, academic and social functioning. Practicing mindfulness will help you create better self-awareness, encourage and cultivate compassion and respect for yourself and others, which in turn will encourage positive communication with those around you.

Mindfulness meditation This type of meditation encourages individuals to “be (or live) in the present moment”. Mindfulness can be practiced throughout the day. It is said that mindfulness helps us strengthen our brain, like a body builder strengthens their muscles. Like body building, it does take regular practice.

Meditation through movement Practising yoga, tai chi, dance and walking mindfully are all forms of meditation. All these “moving meditations” are suitable for children. Introducing mindfulness to your home environment has to be approached in a unique way as unlike adults, not many children will sit down on a yoga mat, close their eyes and start focusing on their breathing - bringing their awareness to the present moment. You need to incorporate mindfulness concepts into everyday activities and add an element of fun. 5 © An Introduction to Transforming Family Life With Mindfulness - Tania Ferreira 2018

“Have you noticed how younger children like to copy the behaviour of their parents and other people around them? The fact children like to mimic older children and adults can be very advantageous if you wish to include meditation or some mindful activity into daily family life.”

Integrating mindfulness into family life…

is this possible?

If we are keen to introduce meditation or relaxation time into our family’s daily routine, we need to lead by example. You can keep it really simple. Try and take five minutes out of your day, find a quiet-ish area in your home, sit on a cushion or roll out a yoga mat. Take a few slow breaths to help you feel grounded after a busy day. Your children may notice what you are doing and become quite curios, some may spontaneously join you. Do not be surprised if your pets join you too. Just sit calmly, focus on breathing in and out. Your curious visitors will soon get the hint and settle down with you or leave you in peace, initially only possible for a few seconds and if you are lucky a few minutes. Different ways to include mindfulness into daily life are shared in the pages that follow…

“The real meditation is how you live your life.” Jon Kabat-Zinn 6 © An Introduction to Transforming Family Life With Mindfulness - Tania Ferreira 2018

Including mindfulness in daily life Recent research shows that individuals who practice mindfulness regularly will enjoy a greater improvement in their ability to pay attention as compared to people who do not practice any mindfulness at all.

Keep it simple.

Mindfulness involves noticing what we hear, feel and see. These

sensations are the part of mindfulness we will concentrate on when sharing mindful concepts with children. It is important for us as parents and teachers to be calm and grounded. Children will mirror back to us our “un-grounded-ness”. We must remember that mindfulness is a skill and with all skills, it requires practice, which is why introducing mindfulness into the classroom or at home is so beneficial.

What is that I hear?

You can easily do this whilst you are walking somewhere,

sitting in the garden or even sitting indoors. Ask children if they heard that sound (bird, aeroplane, car, insect etc.). You can do this without them realising that you are getting them to practice bringing their attention to the sounds around them.

What is that I see?

Life tends to flash past us as we rush around. Helping our

children become more aware of their environment and “seeing more” not only enhances their life experience, but can also protect them from danger.

What is that I smell?

Admittedly some smells are not that great. But if you

are smelling pollution in the air, then it does give you an opportunity to talk to children about looking after the environment. On the other hand, you could bring your child’s attention to the smell of the beautiful flowers you are walking past.

What is that sensation I am feeling?

Children will be able to bring

their attention to how their bodies feel when they start moving around and noticing how different their muscles feel when they move them and how different their breathing feels compared to when they were sitting or standing still. Show your children where they can find their pulse on their wrist. You can time yourselves for one minute and see how many “pulses” you can count. Count your pulse after relaxing and then again after running around. See if they notice the difference and ask them what they think about it.

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Benefits of practicing mindfulness; better overall stress management improved focus and concentration better quality sleep reduced physical and mental tension improved self-esteem and confidence reduction in anxiety levels increased creativity better overall clarity and improved ability to problem solve an overall feeling of being more calm when faced with challenges positive and mindful self-expression increased compassion towards ourselves and others better tolerance and more patience when life throws up challenges

“Mindfulness isn’t difficult. We just need to remember to do it.” Sharon Salzberg 8 © An Introduction to Transforming Family Life With Mindfulness - Tania Ferreira 2018

Integrating mindfulness into family life…

Mindful Moment 1: starting with the breath

“The act of breathing correctly can create feelings of calm, relaxation, "clear headedness" and help us manage pain. If we do not breathe correctly, this can result in feelings of tenseness, nervousness, confusion and not to mention the potential onslaught of an awful headache.”

The breath is our life force and is one of the most important functions of the body, it is something we should all pay more attention to. Ideally, we should be taught how to breathe properly from a young age. Try and identify five minutes in your busy schedule today when you can try out the following breathing exercise.

Keeping it simple:

You can sit in a chair of comfortably on the floor with your spine straight, or lie down. Close your eyes. Keep your mouth closed and breathe in and out slowly through your nostrils. Notice the cooler air entering your nostrils and the warmer air flowing out of your nostrils. Breathe in and out slowly ten times.

Paying more attention:

Whilst practicing your breathing, take note of how your body feels prior to starting your breathing and again after you have tried this breathing. Is there a difference in how you feel, physically or emotionally? Try and do this exercise for two to five minutes every day.

“If you want to conquer the anxiety of life, live in the moment, live in the breath.” Amit Ray © An Introduction to Transforming Family Life With Mindfulness - Tania Ferreira 2018


Diaphragmatic breathing, also known as belly breathing. To breathe properly, you need to use your diaphragm, the large sheet-like muscle that lies at the bottom of the chest cavity. Diaphragmatic breathing promotes a natural even flow of the breath, strengthens the nervous system and relaxes the body. To find your diaphragm, sit comfortably or lie on your back. Place your left hand on your upper chest and your right hand on your abdomen, in the 'gap’ of your rib cage. Gently breathe in and out, your left hand should remain still and your right hand should move gently up when you breathe in and down on breathing out. If your left hand is moving, your breathing is too shallow and you are not using your diaphragm as you should”.

Did you know: Headaches are often caused by people holding their breaths whilst they are concentrating on and/or worrying or feeling stressed about something.

Belly breathing with your children • • • •

Have your child lie on their back and place their hands on their stomach. Ask them to notice when their stomach rises and falls as they breathe. With younger children, ask them to balance a small teddy bear – or other small stuffed toy on their stomach – and watch it rise and fall as they breathe in and out. This stuffed toy becomes their “breathing buddy” and is useful at night if they are struggling to fall asleep. They can calm themselves by breathing with their “breathing buddy.” Encourage your child to relax their tummy when they breathe – when they inhale, their stomach should be able to rise and get bigger, a bit like a balloon and when they exhale their stomach should be relaxed and able shrink down again.

I like the visualisation of a the breathing buddy sitting in a boat on the ocean and when your child breathes in, the boat is rising to the crest of the wave and when they breathe out, the boat is sailing in the dip of the waves. Belly breathing is good for reminding children how to breathe the correct way.

© An Introduction to Transforming Family Life With Mindfulness - Tania Ferreira 2018


“Physical relaxation is achieved when we experience little or no tension in any part of the body.

Integrating mindfulness into family life…

When your body is relaxed, breathing slows down, there is a decrease in muscle tension and headaches and you are more easily able to fight off infection. Your sleeping patterns improve too.”

Mindful Moment 2: relaxation for everyone

Mental relaxation is when the mind can easily focus on one thing or the “big picture” without becoming attached to “mind chatter” or distractions outside of the mind. The mind simply observes these thoughts and external distractions without unnecessary reaction or emotion towards them. When the mind is relaxed an overall feeling of physical and mental calm and clarity is experienced, this enables us to focus on and understand better, as well as retain more information. Try the progressive relaxation tips on the next page. This exercise is best done lying down, but you can participate in a seated position if you wish. Sitting in a chair could potentially feel better than sitting on the floor. As you work your way through this exercise you are learning how to focus your attention on one part of your body at a time. When we focus on the different body parts tensing and releasing them, we are encouraging the muscles in the body to relax.

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Creating a feeling of progressive relaxation throughout your body; find a comfortable place to lie down lose your eyes, notice your breathing. Is your breathing calm, hurried, or feeling strained in any way scan your body from your feet towards your head. Let your attention flow over your body like a wave running up the beach. How does your body feel? Do you notice any areas of muscle tension, or any aches and pains? starting with bringing attention to your feet again , take a deep breath, and tense the muscles in your feet – hold the tension gently – and then release as you breathe out bring your attention to your legs, breathe in as you squeeze your legs and gently push them into the floor – hold the tension gently – and then release as you breathe out spend the next five minutes tensing and relaxing different parts of your body in this way as you move upwards towards your head remember to focus your attention on the buttocks (clench the muscles), stomach (squeeze your tummy muscles towards your back), your hands (clench your fists), arms (push them into the floor), shoulders (squeeze your shoulders up towards your ears), back (clench your back muscles) and face (squeeze your face). Take your time. finally, bring your attention back to your body as a whole. How does it feel now? take a few slow in and out breaths before opening your eyes and returning to your day

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Integrating mindfulness into family life…

Mindful Moment 3: letting go of thoughts

“Our stress levels increase easily when we are feeling completely overwhelmed and bombarded by our thoughts, not to mention all the external messages we are faced with as we go about our daily lives.”

Whether you are sitting or lying, listening to a pre-recorded guided imagery meditation or focusing on your breathing, when you become distracted by your thoughts, do not panic. Try and gently bring your focus back to your breath or the meditation you are listening to. If your thoughts are very persistent, remember not to fight them. You could visualise your thoughts as being part of a cloud and watch them float away.

Turning your thoughts into clouds; as you imagine your thoughts as clouds, what kind of clouds can you see? how many clouds are there? What colour are the clouds? visualise these clouds moving across the sky. Your clouds are floating on by … let the clouds and your thoughts go if you feel that thoughts are constantly entering your mind. Try not to worry about them or allow yourself to be emotionally caught up in them remember not to give your thoughts an opportunity to irritate you… just let them go some days will be easier than others

© An Introduction to Transforming Family Life With Mindfulness - Tania Ferreira 2018


Colouring-in has gained great popularity in recent years. Visit any bookstore and you will see large sections of shelving dedicated to different types of colouring-in books for all ages and interests.

When was the last time you did some colouring? As adults we can forget how much fun it can be to be creative. Colouring-in may be regarded as kids play time, so as adults we may not think about participating in this activity with our children. Instead we will busy ourselves with other potentially mundane things, whilst the kids are kept busy colouring-in.

Have you noticed that children become very quiet when they are colouring in? Whilst engaging in this activity, they are “in the moment” and focused on what they are doing. This is an ideal chance for you to get some “quiet me time” too, which will offer you an opportunity for inner reflection and some peace, whilst enjoying the quiet company of your children. Colouring a pre-designed mandala is a great meditative experience for people of any age. You can download mandala templates from the internet to colour-in.

Integrating mindfulness into family life…

Mindful Moment 4: getting creative Here are some ideas to try; listen to a guided meditation and “draw what you saw” – the added bonus is you get to listen to a guided meditation too write out your favourite affirmation and decorate the page print a mandala or template from the internet to colour-in or purchase a colouring-in book

draw something that reminds you of your favourite holiday destination draw something memorable from your childhood ask someone to draw a random shape and complete the drawing practice continuous line drawings – make sure your pen or pencil cannot leave the paper while you draw. Colour in14 the shapes you have created.

© An Introduction to Transforming Family Life With Mindfulness - Tania Ferreira 2018

Integrating mindfulness into family life‌

Mindful Moment 5: bringing an awareness to an everyday walk

How often do you give yourself the gift of paying attention to your environment whilst you are walking around? Traditional mindful walking involves walking slowly with awareness, usually in a quiet dedicated space which can be outside in nature or inside such as a meditation hall.

Connecting with nature through mindful walking. Treating yourself to a walking meditation is another way to encourage your mind to remain in the present moment. When you concentrate on the steps you are taking and how your body moves and feels with each step you take, this becomes another practice for developing a mindful way of being and may help you to remove mental distractions. The first time you try mindful walking, it may feel very strange. We are so used to rushing around from A to B as fast as we can, that when we deliberately slow ourselves down, it might feel very awkward. There is another way to enjoy mindful walking. You can walk more slowly than normal, but with the intention of noticing what is around you. It could be a beautiful natural environment or a busy urban environment. Where ever you are walking, pay attention. What do you see? What do you hear? What do you smell? To inspire mindful walking in children, start by encouraging them to notice life around them. You could introduce them to the game "I spy". For example, I spy something orange and crispy to the touch... autumn leaves on the ground. Playing like this makes a mindful walk a bit more fun and interactive for younger children, it also teaches them to pay attention to the world around them.

If you have the opportunity today, walk mindfully, really experience all the sensations, sounds and sights you encounter as you walk around. Remember to pay attention to how you feel physically and emotionally as you take your walk. 15 Š An Introduction to Transforming Family Life With Mindfulness - Tania Ferreira 2018

Try some sensory mindful walking; if you can, take off your shoes and feel the ground beneath your feet. Notice the temperatures and textures of the ground beneath you are you walking on beach sand, the grass, a muddy path, concrete or tarmac? Feel the surface you are walking on. How would you describe it? if you have shoes on, notice if the ground makes way for your shoeprints

how do your feet feel in your shoes? extend your awareness now and listen for the sound of your footsteps as you walk. Can you hear any other sounds around you? how many different sounds can you hear? extend your awareness again and notice any smells in the air. What can you smell? Are they pleasant or unpleasant smells?

what memories do these smells conjure up? reflect on how your body feels as you walk. Do your muscles feel stiff, or is your body feeling fluid? is your breathing deep or shallow? what can you see around you? Notice the colours and shapes

“Walk as if you are kissing the earth with your feet.” Thich Nhat Hanh 16 © An Introduction to Transforming Family Life With Mindfulness - Tania Ferreira 2018

Clutter in your life, be it physical "stuff" that takes up space, or "clutter in your mind", which takes up headspace, both can create or contribute to daily anxiety. You may find that as you become more aware of your relationship with your life around you and become more mindful of how you feel each day, you will notice areas of clutter in your life which you start to clear. As you explore and embrace a more mindful way of living, your mind will become "less cluttered" and you may find that you become inspired to de-clutter your personal space at home or at the office. Today PAUSE and then take some time to look around you, think about how you can de-clutter your personal space and create a more peaceful and less complicated life. Generally speaking, children do not like to tidy up, so try and turn this activity into a game.

One way to organize your thoughts is to tidy up, even if it's in places where it makes no sense at all. Ursus Wehrli

Integrating mindfulness into family life‌ Mindful Moment 6: PAUSE and clear the clutter.

Take a mindful moment today and PAUSE. P = pause for a moment and interrupt what you are doing. Move away from "automatic pilot" A = attend to your breathing. Notice how your breath feels and locate that feeling in your body U = use your breath to let go of any tension in your body. Breathe in. With the out-breath release all your tension S = sense how you are feeling in this moment. Notice your thoughts and feelings. What do you hear? What do you see? E = engage once again with the tasks you were busy with 17

Š An Introduction to Transforming Family Life With Mindfulness - Tania Ferreira 2018

Integrating mindfulness into family life…

Mindful Moment 7: eating with awareness Research has shown that eating mindfully improves digestion and encourages us to make better food choices which can help with weight management. You might have heard about the raisin exercise which is used regularly to teach individuals about mindful eating. If you are not keen on raisins, choose a piece of fruit or any food for that matter. I love doing this exercise with chocolate. Fruit snacks are a good way to introduce mindful eating to your family. You could ask your family members to sit quietly (although this will be trickier with younger children) and explain that they are going to try a mindfulness exercise which involves eating a piece of fruit. Or you could try this during a family meal with other foods. To make this fun and feel like a bit of an adventure you could turn this exercise into a game. Blindfold the person tasting the fruit or food. The more they can say about the fruit/food, the more points they can earn. Points = a treat of their choice. Depending on the size of your family, you could divide everyone into two teams and create a bit of “mindful competition”.

Mindful eating exercise with fruit; if you have chosen to do this exercise with a piece of fruit. You can ask the following questions; Is the fruit heavy or light? Does it feel warm or cool? Is the fruit smooth or rough? What do you see? Is the fruit one colour? what can you tell me about the shape and texture of the fruit? you can delve deeper into where the fruit came from, how it grew, how it was processed before you were able to buy it, where you bought it from bring your child/families attention to the smell of the fruit and ask them to describe it how does the smell of the fruit make them feel? it is a good idea to eat a piece of fruit yourself and guide your child/family slowly through the process of eating the fruit.

© An Introduction to Transforming Family Life With Mindfulness - Tania Ferreira 2018


“Mindfulness means paying attention in a particular way; on purpose, in the present moment, and non-judgmentally.” Jon Kabat-Zinn

I have always loved taking photographs as this process is the perfect opportunity to slow down, stop and pause, observe the surroundings or subject matter, frame the scene and appreciate it for what it is, then focus the mind and the camera capturing that moment in time. It is important to do this without judgement or criticising your photograph or the environment you are focusing on. Here is an opportunity for you to encourage your child to use their phone mindfully to develop awareness, focus, appreciation and ignite their creativity. Mindful photography will encourage individuals to connect creatively with their neighbourhood. a local park, the walk to the shops, the Sunday amble along the beach or a river bank, walking through farmland and adventuring through forests. All these environments will provide an unlimited opportunity for you and your children to pay attention to your surroundings purposely and with mindfulness at the heart of your motivation, whilst capturing precious moments of your surroundings with your phone or camera. There are a few ways to approach mindful photography with children.

Integrating mindfulness into family life…

Mindful Moment 8: capturing moments in time You can venture out, paying attention to specific concepts or you can venture out and connect with the world as it greets you, with no pre-conceptions, no judgment… just being and seeing life as it is in that moment.

Here are some ideas to think about; consider different ways of capturing the scene. are there contrasting textures? pay attention to the quality of light. What mood is the light projecting on your subject matter?

how do you feel when capturing this moment? are you “seeing” what inspires you or are you finding yourself “seeking” a specific photo? 19

© An Introduction to Transforming Family Life With Mindfulness - Tania Ferreira 2018

Integrating mindfulness into family life…

Mindful Moment 9: planting the seeds

I am often asked at what age parents can introduce mindfulness to their young children. I believe that you can consider planting the seeds of mindfulness in children as young as three years old. This can be done easily through the act of gardening, something they engage in at nursery school. Growing plants is fun and interesting. Children learn how to wait patiently to see what grows, they are taught how to look after and nurture their little plants and they get to appreciate it’s beauty and the wonder of nature.

Gardening is a great way of being in the moment and connecting to mother earth. Growing your own veggies is also a great way to encourage enthusiasm for healthy eating. It can be very rewarding to grow your own food! Gardening can be a transformative experience as you dig around in the soil, planting seeds with intention and lovingly water them to encourage their growth. Gardening with your children is a great opportunity to teach them about patience, as it will be a little while before they are rewarded by the fruits of their labour and see the small shoots peeping out through the soil.

Here are some ideas to cultivate a small mindfulness garden; plant seeds in a small container and create a window sill “allotment” decorate plant pots before you plant your seeds paint some stones to decorate your small garden make a greenhouse with an egg carton – fill the egg carton with soil, add your seeds, water the soil really well and cover the egg carton with a clear plastic bag and seal at the open end. Once the plants start sprouting, remove the plastic and watch them grow. 20 © An Introduction to Transforming Family Life With Mindfulness - Tania Ferreira 2018

No matter how old, people of all ages are attached psychologically and emotionally to their phones, which in recent years has generated a lot of debate.

Adjusting our relationship to technology. However, technology is not really the problem here, our relationship to it is the problem. As we know, children and teenagers learn by example, so if we wish them to develop a better relationship to the use of technology then we as parents need to do the same. Having said that, the use of technology in our lives need not be seen as a negative. Scientists say we only use a small percentage of our brains and the same can be said for our use of technology, we only use a small percentage of what is on offer. So lets take a look at how technology can be a positive addition to our lives and support us in a mindful and creative way, by enabling us to be in the moment and not just be a means of scrolling mindlessly through news feeds. There are a number of apps which teach us how to meditate, practice yoga, learn a new language or musical instrument, colour-in, design, edit photography, make films and write and read a lot of books.

Integrating mindfulness into family life‌

Mindful Moment 10: embracing positive aspects of technology Used in moderation and in the correct way, technology can support us in our quest to bring more calm and clarity in to our lives. Below is a list of apps my teen and I have tried.

Mindfulness apps: Headspace, Calm, Stop Breathe and Think, Smiling Mind and Mindshift which is interactive and great for children and teenagers. I like it for me too. Creativity apps suggested by my teen: Whatpad (for self publishing your stories) Procreate, Recolor and Pigment for drawing. Virtual piano for learning to play musical instrument and Duolingo for learning a new language. Exercise: I like, Yogaia and Simply Yoga, 30 Day Fitness Challenge and Daily Workouts Fitness Trainer for getting back into fitness. 21

Š An Introduction to Transforming Family Life With Mindfulness - Tania Ferreira 2018

Things to consider when integrating living mindfully with family life; practice the mindfulness ideas in this introductory e-book regularly if you can – preferably every day keep your practice light-hearted and fun be patient. It takes time to learn to live mindfully be enthusiastic and show appreciation when your child asks to join you show interest and appreciation if your child starts practicing mindful activities without you needing to prompt them talk to your family about participating in mindful activities regularly – brainstorm some fun ideas between you

“Families are like fudge – mostly sweet with a few nuts.” unknown.

22 © An Introduction to Transforming Family Life With Mindfulness - Tania Ferreira 2018

Thank you for reading my introductory e-book which invites you to start thinking about transforming family life with mindfulness. This e-book is a prelude to the Transforming Family Life with Mindfulness family workbook which will be published later this year. If you have ever considered training to enable you to teach mindfulness to children and teenagers you might like to know more about the 100 hour mentored distance learning Chilled Out Child Meditation and Mindfulness Facilitator training. If you would like to know more about the Chilled Out Child and read my blog for ideas on how to manage stress and anxiety visit: If you have any questions I would love to hear from you. You can contact me at

Follow the Chilled Out Child on:

@Chilledoutchild Chilledoutchildprogrammes YourMindfulLife Š An Introduction to Transforming Family Life With Mindfulness - Tania Ferreira 2018

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Introduction to transforming family life with mindfulness  

Hello and welcome I hope you find this short introductory e-book inspiring and informative. I am going to share with you a few activities,...

Introduction to transforming family life with mindfulness  

Hello and welcome I hope you find this short introductory e-book inspiring and informative. I am going to share with you a few activities,...