A modern lifestyle brand redefining motherhood
Print Friendly and PDF

Raise your hand if one of your goals is to be more mindful. I’m guessing it’s not just me. And if you have a child that is highly sensitive, has a lot of anxiety or stress, or has difficulty calming down when he’s upset or excited, building a mindfulness practice might be especially beneficial.


Mindfulness techniques give children tools for self-regulating, which in turn allows them to pause and reset when they are losing control.

I used to think mindfulness was this vague state of mind that involved putting my phone down and trying to be present. While that’s a great start, I've learned that there’s so much more to it. The work of Monti Pal, a therapist specializing in mindfulness and self-compassion, really resonated with me as a Montessori teacher—Monti shared so many simple tools that make mindfulness approachable.

FEATURED VIDEO

The best part? You can totally share these techniques with your child too.

Research shows that practicing mindfulness with children supports increased focus, decreased stress and anxiety, and positive prosocial behavior. It can also be a great way to connect with your child and find a moment of tranquility together in an otherwise hectic day.

If you’ve ever told your child to “just calm down,” you know that doesn’t work. Practicing mindfulness offers an alternative, a concrete set of tools you and your child can use together to return to equilibrium.

Can’t picture your active little one meditating in a corner? No worries, mama.

Here are six simple mindfulness tools that even young children can practice successfully:

1. Notice five things

Consciously noticing the world around you can help bring you back to the present, especially when you’re overwhelmed by stress or emotion. You can practice noticing five things you see, hear or feel through touch to help you be present.

Try playing this as a game with your child. Sit down with him wherever you are and tell him you want to show him the “notice five things” game. Then look around and tell him five things you see. Let him have a turn.

After you play, explain that this can be a helpful game to play, with you or by himself, if he’s ever feeling anxious or upset. Mix it up sometimes and notice five things you hear instead.

Pro tip: Try teaching your child a new technique when he’s already calm and better able to learn. Practice regularly, and he will eventually learn to call on these new tools when he’s stressed or losing control.

2. Take 10 breaths

Practicing mindful breathing is a simple and effective way to help children calm their bodies and be present.

Try taking 10 deep breaths together. Ask your child to close her eyes or look down at the floor and put her hand on her belly. Ask her to breath in so deeply that the air fills her belly. Show her how to breathe out slowly. If 10 breaths are too many, start with five and work your way up together with practice.

For a variation, try asking your child to hold her thumb and middle finger together in each hand and pretend she’s holding a butterfly or a feather. Ask her to imagine that each slow exhale makes it flutter gently. You can also show her how to trace up and down each finger of her opposite hand slowly, inhaling as she traces up and exhaling as she traces down.

There are lots of ways to make mindful breathing simple and fun for children, just experiment until you find your child’s favorite.

3. Drop anchor

For this exercise, stand across from your child. Show him how to stand with his feet firmly on the floor, about shoulder width apart. Ask him to push down through his feet and feel the ground steady beneath him. Ask him to notice how his leg muscles feel when he pushes down through his feet.

Ask him to notice different parts of his body, starting with his head and working down, and to feel the weight of gravity connecting him to the earth.

Slowly ask him to look around and notice what he sees and hears and what is happening around him.

4. Draw your emotions

Mindfulness includes awareness of what we’re feeling, as well as the world around us. Young children sometimes have difficulty naming their feelings, but drawing emotions can be a great way for a child to pay attention to what he’s feeling at a given moment, and express it without words.

Try doing this exercise at different times, not only when your child is upset. Sit down together and ask him to close his eyes and think about how he’s feeling. You might want to offer some words to give him ideas (happy, disappointed, silly, scared, angry, etc.) You can also model the exercise by drawing how you are feeling. If he feels like naming his emotion, you can write the word on his picture if he likes.

5. One mindful bite

You may have heard of mindful eating, but it can seem a bit far-fetched when meal time is shared with young children.

Instead of trying to have a whole mindful meal together, which can be difficult even for adults, try one mindful bite. It may be fun to do this with an especially delicious treat, but you could also practice trying a mindful bite for the first bite of each meal together.

Ask your child to choose one small piece of food and prompt her to explore how it looks, smells and feels in her hand. Then ask her to take a small bite and chew very slowly, noticing how the food feels in her mouth as well as how it tastes.

Practicing mindfulness with everyday activities like eating helps children become more aware of themselves and their environment, and appreciate the beauty of everyday life.

6. Silence game

The silence game is a classic mindfulness practice in Montessori classrooms around the world.

Unlike the traditional “quiet game,” which is often an attempt to trick unruly children in being quiet for a few minutes, the silence game is initiated when children are already feeling quiet and peaceful so that they can be successful.

When we play the silence game, we ask children to be as quiet as possible, not only with their voices but also with their bodies by keeping very still. Sometimes we use a little hourglass timer (one minute is good to start with), and a child tries to remain still and quiet until all of the sand runs out.

When the silence game ends, use a soft voice to ask your child what he heard or saw while he was so quiet. Ask him to try to keep the quiet, peaceful feeling with him as he goes about his next activity.

These simple games and activities are a great way for you and your child to connect in a different way and will help him build tools to center himself when he feels stressed or out of sorts.

Building a mindfulness practice with your child will be most successful if you teach him these exercises when he’s calm and practice regularly, both when he’s happy and peaceful and when he’s upset or nervous.

A mindfulness exercise can also be a valuable thing to do with your child when you are feeling anxious or stressed, as all of these activities work for adults as well as children. Don’t be afraid to model this for your child, saying something like, “I’m feeling anxious. I’m going to drop anchor.” If he sees you using these tools in your own life, he will be more likely to use them himself.

Mindfulness can sound daunting, but try to have fun with these activities and know that you’re giving your child valuable life-long skills to stay centered and present no matter what comes his way.

You might also like:

The very best of Motherly — delivered when you need it most.

Subscribe for inspiration, empowering articles and expert tips to rock your best #momlife.

Already a subscriber? Log in here.

Pop quiz, mama! How many different types of car seats are there? If you guessed three, you're partially correct. The three main types are rear-facing car seats, forward-facing car seats, and booster seats. But then there are a variety of styles as well: infant car seats, convertible seats, all-in-one seats, high-back booster seats, and backless boosters. If you're not totally overwhelmed yet, keep reading, we promise there's good stuff ahead.

There's no arguing that, in the scheme of your baby and child gear buying lifetime, purchasing a car seat is a big deal! Luckily, Walmart.com has everything you need to travel safely with your most precious cargo in the backseat. And right now, you can save big on top-rated car seats and boosters during Best of Baby Month, happening now through September 30 at Walmart.com.

As if that wasn't enough, Walmart will even take the carseat your kiddos have outgrown off your hands for you (and hook you up with a sweet perk, too). Between September 16 and 30, Walmart is partnering with TerraCycle to recycle used car seats. When you bring in an expired car seat or one your child no longer fits into to a participating Walmart store during the trade-in event, you'll receive a $30 gift card to spend on your little one in person or online. Put the money towards a brand new car seat or booster or other baby essentials on your list. To find a participating store check here: www.walmart.com/aboutbestofbabymonth

Ready to shop, mama? Here are the 9 best car seat deals happening this month.


Safety 1st Grow and Go Spring 3-in-1 Convertible Car Seat

walmart-best-baby-carseat

From rear-facing car seat to belt-positioning booster, Grow and Go Sprint's got you covered through childhood. Whether you choose the grey Silver Lake, Seafarer or pink Camelia color palette, you'll love how this model grows with your little one — not to mention how easy it is to clean. The machine-washable seat pad can be removed without fussing with the harness, and the dual cup holders for snacks and drinks can go straight into the dishwasher.

Price: $134 (regularly $149)

SHOP

Baby Trend Hybrid Plus 3-in-1 Booster Car Seat in Bermuda

walmart-best-baby-carseat

When your toddler is ready to face forward, this versatile car seat can be used as a five-point harness booster, a high-back booster, and a backless booster. Padded armrests, harness straps, and seat cushions provide a comfy ride, and the neutral gray seat pads reverse to turquoise for a stylish new look.

Price: $72.00 (regularly $81)

SHOP

Baby Trend Hybrid Plus 3-in-1 Booster Car Seat in Olivia

walmart-best-baby-carseat

Looking for something snazzy, mama? This black and hot pink car seat features a playful heart print on its reversible seat pad and soft harness straps. Best of all, with its 100-pound weight limit and three booster configurations, your big kid will get years of use out of this fashionable design.

Price: $72.00 (regularly $81)

SHOP

Evenflo Triumph LX Convertible Car Seat

walmart-best-baby-carseat

This rear- and forward-facing car seat keeps kids safer, longer with an adjustable five-point harness that can accommodate children up to 65 lbs. To tighten the harness, simply twist the conveniently placed side knobs; the Infinite Slide Harness ensures an accurate fit every time. As for style, we're big fans of the cozy quilted design, which comes in two colorways: grey and magenta or grey and turquoise.

Price: $116 (regularly $149.99)

SHOP

Disney Baby Light 'n Comfy 22 Luxe Infant Car Seat

walmart-best-baby-carseat

Outfitted with an adorable pink-and-white polka dot Minnie Mouse infant insert, even the tiniest of travelers — as small as four pounds! — can journey comfortably and safely. This rear-facing design is lightweight, too; weighing less than 15 lbs, you can easily carry it in the crook of your arm when your hands are full (because chances are they will be).

Price: $67.49 (regularly $89.99)

SHOP

Graco 4Ever 4-in-1 Convertible Car Seat

walmart-best-baby-carseat

We know it's hard to imagine your tiny newborn will ever hit 100 lbs, but one day it'll happen. And when it does, you'll appreciate not having to buy a new car seat if you start with this 4-in-1 design! Designed to fit kids up to 120 lbs, it transforms four ways, from a rear-facing car seat to a backless belt-positioning booster. With a 6-position recline and a one-hand adjust system for the harness and headrest, you can easily find the perfect fit for your growing child.

Price: $199.99 (regularly $269.99)

SHOP

Graco SlimFit All-in-One Convertible Car Seat

walmart-best-baby-carseat

With its unique space-saving design, this 3-in-1 car seat provides 10% more back seat space simply by rotating the dual cup holders. The InRight LATCH system makes installation quick and easy, and whether you're using it as a rear-facing car seat, a forward-facing car seat, or a belt-positioning booster, you can feel confident that your child's safe and comfortable thanks to Graco's Simply Safe Adjust Harness System.

Price: $149.99 (regularly $229.99)

SHOP

Graco Snugride Snuglock 35 Platinum XT Infant Car Seat

walmart-best-baby-carseat

Making sure your infant car seat is secure can be tricky, but Graco makes it easy with its one-second LATCH attachment and hassle-free three-step installation using SnugLock technology. In addition to its safety features, what we really love about this rear-facing seat are all of the conveniences, including the ability to create a complete travel system with Click Connect Strollers and a Silent Shade Canopy that expands without waking up your sleeping passenger.

Price: $169.99 (regularly $249.99)

SHOP

Graco Snugride Snuglock 35 Elite Infant Car Seat

walmart-best-baby-carseat

With just one click, you can know whether this rear-facing car seat has been installed properly. Then adjust the base four different ways and use the bubble level indicator to find the proper position. When you're out and about, the rotating canopy with window panel will keep baby protected from the sun while allowing you to keep your eye on him.

Price: $129.99 (regularly $219.99)

SHOP

This article was sponsored by Walmart. Thank you for supporting the brands that support Motherly and mamas.

Our Partners

Nannies and early childhood educators do incredibly important work. Parents and children need these workers, they are vital to families and our economy. And they are woefully underpaid.

On average, nannies in the United States make less than Amazon delivery drivers, and day care workers earn less than either.

According to Sittercity's most recent data, the typical hourly rate of nannies in 2019 is $17.50 per hour. According to Amazon, most delivery drivers earn $18 - $25 per hour. And day care workers make only a couple dollars more than they would working in fast food, earning $11.17 per hour on average, according to the U.S. Bureau of Labor Statistics.

FEATURED VIDEO

What does it say about our society that we value the delivery of consumer goods more than we value care work?

Yes, parents are struggling to pay for childcare, but those caring for our children are struggling to pay their bills, too, and it is hard to retain talented professionals when there is more money to be made in other fields. "It is stressful. Everybody loves these children, and that's why they're there, but the love can't pay their bills," day care operator Danielle Frank told KSNB News this week.

Frank owns Smiling Faces Academy in Kearney, Nebraska, but the problem of high turnover and low wages in the childcare industry is an issue all over the United States. This isn't a uniquely American issue, either. In Japan, day care workers are desperately needed, the New York Times reports, but childcare workers there earn about a third less than workers in other industries and report struggling to cover the basic necessities.

Back in North America, this week day care workers in Nova Scotia, Canada who are frustrated with low wages have threatened to walk off the job, a move similar to one made by YMCA childcare workers in Chicago last year. "I make $15.50 an hour, and I have a BA in early childhood education with a certification in infants and toddlers," childcare worker Tahiti Hamer told WGN last year.

From Nebraska to Nova Scotia to the story is the same: Parents pay a lot for childcare while workers make very little, even though some licensed day cares require employees to have training in early childhood education, or even a bachelor's degree. And when you've got student loans, maybe carrying Amazon packages starts to look better than caring for children.

According to a recent study by the Indeed Hiring Lab, the childcare industry has two big problems right now.

"As the labor market has strengthened in recent years, more workers need child care. At the same time, growth in interest in child care jobs has slowed," Indeed Hiring Lab economist Nick Bunker notes. He suggests low-wage earners who work in childcare have more options these days, and employers should consider raising workers' pay.

It's easy to see why the industry has a hard time keeping workers, especially as other lower-wage job sectors (like Amazon delivery) expand. Unfortunately, for many childcare centers, paying workers more is just not doable without some help from levels of government.

And help is needed, not just to ensure that parents have access to quality, affordable childcare, but also to ensure that those providing it aren't living in poverty.

A study out of the Center for the Study of Child Care Employment at the University of California, Berkeley, found childcare workers' earnings are not keeping pace with increases in similar professions or with the costs of childcare and living. "Childcare workers have also experienced no increase in real earnings since 1997, and, as was true in 1989, still earn less than adults who take care of animals, and barely more than fast food cooks. Those who work as preschool teachers have fared somewhat better; their wages have increased by 15 percent in constant dollars since 1997, although their wages remain low. In contrast, parent fees have effectively doubled," the researchers note, highlighting that many childcare workers earn so little they actually qualify for public assistance.

The researchers continue: "While there are no available data to explain this glaring gap between trends in parent fees and teacher wages, it is abundantly clear that families cannot bear the burden of addressing the imperative to provide more equitable compensation for their children's early childhood teachers."

Speaking to the Education Writers Association last year one of the reports' writers, Marcy Whitebook, the founding director of the Center for the Study of Child Care Employment at the University of California at Berkeley, said the problem is that our society devalues the work of looking after and educating children under 5, even though it is as demanding and important as teaching those ages 5 and up.

"Americans aren't used to funding early childhood care and instruction like they do K-12 education," Whitebook said. "We don't look at it as education. And we don't look at it as education everyone should have access to."

That may change in the future, as presidential candidates float plans for universal pre-K and childcare, but right now, having access to childcare is a privilege. And those who are privileged enough to employ a nanny should pay them fairly if they want to keep them, says Elizabeth Harz, CEO of Sittercity. "It's also worth noting that when parents are proactive and offer systems and official paperwork that give nannies protection in the relationship, it goes a long way," says Harz.

You might also like:

News

Children with autism open our eyes and our hearts to growth, beauty and love in unexpected, marvelous and deep ways that expand our humanity. But, an autism diagnosis is a moment that stays with a parent.

Some parents might have trouble understanding what's happening. Others may worry or have a sense of relief that there's a name for what they've noticed in their child. Regardless of your emotions, there's not a right or wrong way to feel.

Here are seven areas to cover after receiving an autism diagnosis:

1. Line up great medical care.

According to the American Academy of Pediatrics, kids with autism often have other associated medical issues such as gastrointestinal issues, language delay or attention deficit hyperactivity disorder. Depending on where you live, your medical choices might be sparse or specialist-rich. Getting good, consistent healthcare is invaluable and establishes important baselines, routines and trust. How do you know which specialists or family doctors have the skills you and your child need? Ask those who have gone before you.

FEATURED VIDEO

Medicaid provides services for children on the spectrum but there are simply not enough providers who accept Medicaid. Waiting lists in some states can be as long as 15 years. If Medicaid is part of your family's life, get your child on the waiting list as soon as possible. While you wait, look into attorneys and advocates for additional support. A good advocate will ensure you have a primary role in your child's education, regardless of the insurance plan you may or may not have.

If you don't qualify for Medicaid, the ACA marketplace (also known as the exchange) offers affordable coverage for those who qualify. If your family has private health insurance, call to see what your benefits are so you're prepared.

2. Understand your insurance coverage.

Autism is a medical diagnosis and should be covered by health insurance, but it's not that simple. Many health insurance plans do not cover therapeutic treatment for autism. From 2005 to 2015, Autism Speaks battled within state legislatures to make sure autism treatments were covered under health insurance. Through those efforts, 47 states passed related legislation. But many of those laws address only traditional insurance programs not self-insured companies (which cover most workers), and some have been weakened by loopholes exploited by insurance companies. Make a call to find out exactly what kind of coverage you have.

3. Find a community.

Autism can feel isolating, but it doesn't have to be. There are many autism support groups, some formal like chapters of the Autism Society of America or Autism Speaks and some unaffiliated groups of parents who have bonded in mutual support along the autism journey. Learn from others. Share your story. Find communities of support in churches, parks, restaurants and stores that have a heart and respect you and your child.

4. Start support.

Autism is highly variable. There are a number of decades-long treatments that address autism such as Floortime, Treatment and Education of Autistic and Communication related handicapped Children (TEACCH), and the Early Start Denver Model. The most research-backed treatment is Applied Behavior Analysis (ABA) and it's therapy based on the science of learning and behavior. It focuses on improving specific behaviors, such as social skills, communication, reading and academics as well as adaptive learning skills. It is practiced by Board Certified Behavior Analysts (BCBA) and is the most common treatment approach covered by insurance. There are less than 30,000 BCBAs in the nation, but it is a rapidly growing profession with increasingly greater access for families in need of ABA.

5. Find a good support system if you need a break.

Make sure you have loving and qualified family, friends, or professional childcare providers who can stay with your child so you can have an established date night or occasional weekend away. Such activities are important for all parents of young children but they can be especially critical for parents with children on the spectrum. Finding people who understand your child's needs, routines and sensitivities is vital to offering you an evening out while keeping things balanced on the home front. The important thing to remember is having an autisic child is beautiful and it's okay to reach out for help if you need it.

6. Contact your local school district.

Under the Individuals with Disabilities Education Act (IDEA) school districts, often in coordination with the public health office, are responsible for providing services from birth. Part C of IDEA mandates that schools conduct "Child Find" to locate children who need help. Among other things, Part C services can provide speech, occupational, physical and behavioral therapies to your child, often delivered in your home, and at no expense. It is part of the commitment of special education to assist families in having their children ready to learn by the time they start school. For help, call your local school district and request a meeting to begin the journey of getting the assistance your little one needs.

7. Establish a financial plan.

Many children with autism will grow into healthy self-sufficient adults, but some may require varying levels of support. That is why having a financial and assistance plan that looks after their long-term needs is essential. It's tough, but having important conversations with your partner and members of your family will help your little one in the long run. If you need advice, look into Achieving a Better Life Experience (ABLE) to assist with creating a tax-advantaged savings account to pay for qualified expenses.

The bottom line is simple: This is hard and there will be challenges, but you've got this, mama. There will also be more beauty in this journey than you can ever imagine. The main thing to remember is that your child has you as their mother, which means they're already doing great.

You might also like:

Learn + Play

It's time for Halloween! And you love dressing up. Or you hate dressing up but your family or friends or next door neighbor really want you to dress up. Oh, and also you're pregnant. 🤰🏽So what the heck are you supposed to be?

Don't sweat it, mama. We spoke to Pinterest to find out their top pinned maternity Halloween costumes, and there are some fun (and funny ideas) in the mix.

Whether you're 8 or 38 weeks pregnant, you'll be sure to find some Halloween inspiration right here. Time to get spooky!

1. Mummy-to-be 

www.pinterest.com

Via Womans Day

Bonus points because this punny costume looks super easy to DIY.

2. Your favorite Teenage Mutant Ninja Turtle

Via Pinterest

Besides it being an easy costume to make, you get to eat pizza all night. Win-win!

3. Gumball machine 

www.pinterest.com

Via Brit+ Co

This one requires a glue gun and some extra craftiness, but the result is a sweet treat.

4. Kangaroo 

www.pinterest.com

Via The Spruce

Grab a stuffed baby kangaroo and you're halfway there.

5. Mommy to BEE 

www.pinterest.com

Via Redbook

Buzz buzz. You look bee-utiful.

6. Violet from Willy Wonka

Via Pinterest

Can be a family costume or a stand alone, just make sure you have tons of make up remover handy before going to bed.

7. Mama bird 

www.pinterest.com

via Brit + Co

What kind of a mama bird will you be? A flamingo? A peacock?

8. Mike Wazowski from Monsters Inc. 

www.pinterest.com

via Buzzfeed

Grab a spare shirt and your crafting skills to turn yourself into a literal monster.

9. Mother earth 

www.pinterest.com

via Darian Davenport

You've got the whole world in your hands... and belly.

10. Pregnant Beyonce

Via Instagram

You get to be Queen Bey for a day.

11. Baseball player 

www.pinterest.com

via the Bump

You come prepared with your own bat, and ball.

12.  Prego 

www.pinterest.com

via Brit + Co

Come on. You knew this one was coming...

13. Snowman

www.pinterest.com

Via Ashley Engel

If you have black leggings and a white top, you're already winning Halloween!

14. Juno

Via Costume Works

Such a classic, plus you will get to wear your comfy maternity jeans all night long.

15. Pregnant unicorn

Via Pregnant Mama

Requires very little purchasing and prep.

16. Troll

Via Brit + Co

This one can easily turn into a family costume if everyone is down for a big wig and a sparkly belly button.

17. A magic 8 ball

Via WeBegToDiffer

You can spend the night answering everyone's questions.

18. An emoji

Via Brit+Co

Just pick your fave!

19. A beach ball

Via Instagram

Only for those mamas in warm weather!

You might also like:

Life

I will confess: I am a car seat safety fanatic. Some people might call me an advocate, but let's be real. I verge on crazy status.

I kept my kids rear-facing well past the age of two. I've schlepped their car seats on and off of airplanes more times than I can count. I've checked their installation again and again until it is JUST RIGHT. Yes, I am that mama. But, I make no apologies. Why should I? If there's one thing I'm crazy about, it's my kids' safety.

That's why I was surprised—no, shocked—to discover that a car seat safety rule exists that I didn't know about. As a result, I was unknowingly putting my son in an unsafe position.

FEATURED VIDEO

You're probably already familiar with the LATCH safety system. LATCH is an acronym for Lower Anchors and Tethers for Children and is the preferred method for installing your car seat. These are the anchor points in your car that allow you to clip your car seat directly into the frame of your car's existing seat.

For years, since my oldest was born, I have been obsessive about always using the LATCH system. When we shuffle the car seats around, I always situate the kids' in the seats with a LATCH system, even when it makes for undesirable seating combinations, like adults jammed into middle seats while my toddlers lounge like kings in the captain's chairs.

Recently though, a fellow mom (who also happens to be a Car Seat Safety Technician) shared a car seat installation rule I'd never heard before: The LATCH system in most vehicles is only built to accommodate a load of 65 pounds.

Sure, no problem, I thought. My oldest is nowhere near 65 pounds. But, she pointed out that 65-pound limit includes the weight of the child restraint, a.k.a. car seat. Do you realize how heavy car seats are these days? In order to use the LATCH system, the sum of the child's weight and the weight of the car seat must be no more than 65 pounds. Since most car seats weigh upwards of 20 pounds now, many manufacturers recommend that you stop using the LATCH system when a child reaches 40 pounds. I had no idea!

Now my son's car seat is secured with the seat strap. When he's done with the five-point harness and transitions to using the seat strap himself, we can return to using the LATCH system. At that point, the straps are made to absorb his impact in the event of a crash, and the LATCH system would then only be used to keep the seat from catapulting through the car. For a list of LATCH weight limits by manufacturer, refer to your car's manufacturer.
Parenting
Motherly provides information of a general nature and is designed for educational purposes only. This site does not provide medical advice, diagnosis or treatment.Your use of the site indicates your agreement to be bound by our  Terms of Use and Privacy Policy. Information on our advertising guidelines can be found here.