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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Benefits of Mindfulness: Mindful Living Can Change Your Life
Mindfulness 101: A Beginner's Guide
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In this meditation, we'll practice re-grounding amid the stressful life as a parent.
Hey, welcome to this meditation to help you reduce stress. As a parent, you deal with a lot of stressors throughout the day, and it can be overwhelming. But the good news is mindfulness practices can help us reduce stress, even if we can't change the complexity of the situation. To understand how, let's look at one of the definitions of stress. When our perceived demands are greater than our perceived resources to meet those demands.
The key word there is perceived. Often, what we perceive to be demanding is very different than what is actually demanding in this moment. How often are you finding yourself in a frenzy? Not because of what's happening right now, but because of all the things that have to happen the rest of today, the next week, the next several months. When we bring all of that into this moment, our perceived demands become massive. But when we drop into what is actually happening right now, there may still be a lot, but it's not as much as our mind can make it out to be when it's caught up in everything that will happen.
So one way to navigate the stress of parenting is to chunk it down into what is actually here right now. What can I control? What's in front of me. Not in five hours, but right here, right now. And in this meditation we'll train our capacity to pay attention in that way, with the simplicity of presence. So if you haven't yet done so, you can find a comfortable posture.
If you'd like, you can close your eyes. And let's start by taking a deep breath together. In through the nose. Slowly out through the mouth. Inviting the jaw to soften.
The teeth don't need to be clenched. Letting the shoulders be at ease. And relaxing the belly. You can let your breath settle into its natural rhythm. And in this meditation, we're going to work with a very simple phrase.
And that phrase is, what's here now. What's here now. So you can drop that into your mind's awareness in this moment and just see what arises. What's here now. There are a lot of things that the mind can attend to.
Maybe the breath, maybe the felt sense of the feet on the floor, the sound of my voice, the sound of silence. The point is to bring the mind closer to the reality of this moment, not the thoughts about the future or the past, but just here. So drop that phrase into your mind's awareness again. What's here now. If you need to anchor your attention on any one thing, like the breath or a sound, you can.
Or you can just let the mind attune to the different elements of what's here. And when you notice the mind caught up in the stories about, well, this needs to happen, that needs to happen, you just recognize these are just thoughts. The reality of these things may be true at some point, but they're not here right now. And then you drop into what is here right now. What's here now.
I'll give you a minute in silence to practice. As we come to the end of this meditation, let's take one more deep breath together. In through the nose. And out through the mouth. And when you're ready, you can let your eyes open again.
All right. So this is a very simple phrase you can bring with you throughout the day. Anytime you find yourself caught up in the perceived demands of your life, all the things that might have to get done but aren't here right now, just drop into what is here right now. What's here now. And I'm not saying that it is going to make the moment perfectly peaceful, but at the very least, it should help you see that this moment is a little less of a catastrophe than the mind can make it out to be.
And that alone can be the difference between feeling like there's a lot going on and burning out. So I hope you get to use this. I know that there's so much that comes with being a parent. So I'm glad you're taking care of yourself. There's a lot to be said for that.
Try this out. Hope it helps on your journey. Thank you for your practice and I'll talk to you soon. Until next time, take care.
Feeling Stressed
In this meditation, we'll practice re-grounding amid the stressful life as a parent.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Hey, welcome to this meditation to help you reduce stress. As a parent, you deal with a lot of stressors throughout the day, and it can be overwhelming. But the good news is mindfulness practices can help us reduce stress, even if we can't change the complexity of the situation. To understand how, let's look at one of the definitions of stress. When our perceived demands are greater than our perceived resources to meet those demands.
The key word there is perceived. Often, what we perceive to be demanding is very different than what is actually demanding in this moment. How often are you finding yourself in a frenzy? Not because of what's happening right now, but because of all the things that have to happen the rest of today, the next week, the next several months. When we bring all of that into this moment, our perceived demands become massive. But when we drop into what is actually happening right now, there may still be a lot, but it's not as much as our mind can make it out to be when it's caught up in everything that will happen.
So one way to navigate the stress of parenting is to chunk it down into what is actually here right now. What can I control? What's in front of me. Not in five hours, but right here, right now. And in this meditation we'll train our capacity to pay attention in that way, with the simplicity of presence. So if you haven't yet done so, you can find a comfortable posture.
If you'd like, you can close your eyes. And let's start by taking a deep breath together. In through the nose. Slowly out through the mouth. Inviting the jaw to soften.
The teeth don't need to be clenched. Letting the shoulders be at ease. And relaxing the belly. You can let your breath settle into its natural rhythm. And in this meditation, we're going to work with a very simple phrase.
And that phrase is, what's here now. What's here now. So you can drop that into your mind's awareness in this moment and just see what arises. What's here now. There are a lot of things that the mind can attend to.
Maybe the breath, maybe the felt sense of the feet on the floor, the sound of my voice, the sound of silence. The point is to bring the mind closer to the reality of this moment, not the thoughts about the future or the past, but just here. So drop that phrase into your mind's awareness again. What's here now. If you need to anchor your attention on any one thing, like the breath or a sound, you can.
Or you can just let the mind attune to the different elements of what's here. And when you notice the mind caught up in the stories about, well, this needs to happen, that needs to happen, you just recognize these are just thoughts. The reality of these things may be true at some point, but they're not here right now. And then you drop into what is here right now. What's here now.
I'll give you a minute in silence to practice. As we come to the end of this meditation, let's take one more deep breath together. In through the nose. And out through the mouth. And when you're ready, you can let your eyes open again.
All right. So this is a very simple phrase you can bring with you throughout the day. Anytime you find yourself caught up in the perceived demands of your life, all the things that might have to get done but aren't here right now, just drop into what is here right now. What's here now. And I'm not saying that it is going to make the moment perfectly peaceful, but at the very least, it should help you see that this moment is a little less of a catastrophe than the mind can make it out to be.
And that alone can be the difference between feeling like there's a lot going on and burning out. So I hope you get to use this. I know that there's so much that comes with being a parent. So I'm glad you're taking care of yourself. There's a lot to be said for that.
Try this out. Hope it helps on your journey. Thank you for your practice and I'll talk to you soon. Until next time, take care.
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Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
This is the app I turn to when I want to feel calm and loved.
- Abby
Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
This is the app I turn to when I want to feel calm and loved.
- Abby
Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
- Steve Ericson
A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
- Steve Ericson
A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
- Steve Ericson
A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
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