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Ease your anxious child: 6 simple mindfulness exercises to try today

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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.

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.

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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.

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Did you hear that? That was the sound of Nordstrom and Maisonette making all your kid's summer wardrobe dreams come true.

Nordstrom partnered with Maisonette to create the perfect in-store pop-up shop from May 24th-June 23rd, featuring some of our favorite baby and kids brands, like Pehr, Zestt Organics, Lali and more. (Trust us, these items are going to take your Instagram feed to the next level of cuteness. 😍) Items range from $15 to $200, so there's something for every budget.

Pop-In@Nordstrom x Maisonette

Maisonette has long been a go-to for some of the best children's products from around the world, whether it's tastefully designed outfits, adorable accessories, or handmade toys we actually don't mind seeing sprawled across the living room rug. Now their whimsical, colorful aesthetic will be available at Nordstrom.

The pop-in shops will be featured in nine Nordstrom locations: Costa Mesa, CA; Los Angeles, CA; Chicago, IL; Austin, TX; Dallas, TX; Bellevue, WA; Seattle, WA; Toronto, ON; and Vancouver, BC.

Don't live nearby? Don't stress! Mamas all across the U.S. and Canada will be able to access the pop-in merchandise online at nordstrom.com/pop

But don't delay―these heirloom-quality pieces will only be available at Nordstrom during the pop-in's run, and then they'll be over faster than your spring break vacation. Happy shopping! 🛍

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

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For decades, doctors have prescribed progesterone, one of the key hormones your body needs during pregnancy, to prevent a miscarriage. The hormone, produced by the ovaries, is necessary to prepare the body for implantation. As the pregnancy progresses, the placenta produces progesterone, which suppresses uterine contractions and early labor.

But a new study out of the UK finds that administering progesterone to women experiencing bleeding in their first trimester does not result in dramatically more successful births than a placebo. Yet, for a small group of mothers-to-be who had experienced "previous recurrent miscarriages," the numbers showed promise.

The study, conducted at Tommy's National Centre for Miscarriage Research at the University of Birmingham in the UK, is the largest of its kind, involving 4,153 pregnant women who were experiencing bleeding in those risky (and nerve-wracking) early weeks. The women were randomly split into two groups, with one group receiving 400 milligrams of progesterone via a vaginal suppository, and the other receiving a placebo of the same amount. Both groups were given the suppositories through their 16th week of pregnancy.

Of the group given progesterone, 75% went on to have a successful, full-term birth, compared to 72% for the placebo.

As the study notes, for most women, the administration of progesterone "did not result in a significantly higher incidence of live births than placebo." But for women who had experienced one or two previous miscarriages, the result was a 4% increase in the number of successful births. And for women who had experienced three or more recurrent miscarriages, the number jumped to a 15% increase.

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Dr. Arri Coomarasamy, Professor of Gynecology at the University of Birmingham and Director of Tommy's National Centre for Miscarriage Research, said the implications for that group are "huge." "Our finding that women who are at risk of a miscarriage because of current pregnancy bleeding and a history of a previous miscarriage could benefit from progesterone treatment has huge implications for practice," he said.

It's estimated that 1 in 5 pregnancies ends in miscarriage. And while even a spot of blood no doubt increases the fear in every expectant mother's mind, bleeding is actually a very common occurrence during pregnancy, Coomarasamy said. Still, first trimester bleeding is particularly risky, with a third of women who experience it going on to miscarry.

So for women who have been through it multiple times, Coomarasamy's findings are an important avenue to explore. "This treatment could save thousands of babies who may have otherwise been lost to a miscarriage," he added.

The study is among a number of recent groundbreaking discoveries made by doctors looking to further understand what causes miscarriages and what can be done to prevent them. While about 70% of miscarriages are attributed to chromosomal abnormalities, doctors recently learned that certain genetic abnormalities, which exist in a small group of parents-to-be, could be discovered by testing the mother and father, as well as the embryo.

Doctors have also discovered that even knowing the sex of your baby could predict the complications a mother may face, thus helping medical professionals to assist in keeping the pregnancy viable.

But while there is no sweeping solution to stop miscarriages, for some couples, the use of progesterone does offer a glimmer of hope. "The results from this study are important for parents who have experienced miscarriage," Jane Brewin, chief executive of Tommy's said. "They now have a robust and effective treatment option which will save many lives and prevent much heartache."

Brewin added that studies like this one are imperative to our understanding of how the creation of life, which remains both a miracle and a mystery, truly works. "It gives us confidence to believe that further research will yield more treatments and ultimately make many more miscarriages preventable," she said.

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It's never easy to give up a career and launch a whole new one, but when I decided to end my time as an opera singer and move into the field of sales, I knew I could do it. After all, I had the perfect role model: my mom.

When I was growing up, she worked as a dental hygienist, but when I started college, she took some courses in sales. She was single with two kids in college, which was a driving force to make more money. But above that, she truly had a passion for sales. In no time, she got jobs and excelled at them, ultimately earning her the title of Vendor Representative of the Year at her electronics company.

When I entered the field of sales, an unusual and unexpected twist followed. Several years into my career, I was hired by a different electronics company. My mom and I ended up selling similar products to some of the same businesses. (Neither of our companies realized this, and we have different last names.)

But rather than feeling uncomfortable, I saw this as a great opportunity. She and I were both committed to doing our best. More often than not, she beat me when we went after the same piece of business. But in the process, I learned so much from her. I was able to see how her work ethic, commitment and style drove her success. I had even more to emulate.

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Here are some of the biggest business lessons I learned from my working mom:

1. Use your existing skill set to differentiate yourself.

As a dental hygienist, my mom knew how to talk to people and make them feel comfortable. She had also served as a youth leader at three different churches where my dad preached. In each town, she found at-risk kids, brought them together and developed programs for them. She had learned how to help people improve themselves and make their lives better.

In sales, she did the same thing, focusing on how the products or services she was selling could genuinely make a difference in the lives of her customers. Those skills translated seamlessly into her new career.

2. Start strong from day one—don't wait for permission to launch your full potential.

From day one at a job, my mom showed up with energy and vigor to get going. She didn't take time to be tentative. Instead, she leaned into her tasks—the equivalent of blasting out of the gate in a race. Having seen how well this worked for her, I strive to do the same.

3. Have empathy, it's essential.

Many women have been falsely accused of being "too emotional" in business. However, empathy is a necessity and drives better results. As a businesswoman, my mom set herself apart by demonstrating genuine empathy for her clients and her colleagues. She loves getting to know people's stories. That understanding is a key component in her finalizing deals and helping her company reach higher levels of success.

4. Learn often—you're never done building your skill set.

My mom is the reason I spend at least three months out of each year getting a new certification or learning a new skill. She's always working to improve, harness new technologies or develop new competencies—and she's passed on that eagerness to learn to me. She knows that to stay on top, you have to keep learning.

5. Bring on the charm.

By nature, I'm analytical. I like to present the numbers to clients, showing the data to help sway their decisions. And that has its place, but charm is universal. Being someone people want to do business with makes a huge difference. If I had a nickel for every time a prospect told me, "I love your mother," I could retire now! Business, especially sales, is about the connections you make as much as the value you bring.

Our paths have taken our careers in different directions, but along the way, I've done my best to incorporate all these skills. Thank you, mom, for teaching me all this, and much more.

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Work + Money

Every mom has her own list of character traits each of she hopes to instill in her children, but there is one that stands out as a big priority for the majority of millennial mothers.

Motherly's 2019 State of Motherhood survey revealed that kindness is incredibly important to today's moms. It is the number one trait we want to cultivate in our children, and according to stats from the Harvard Graduate School of Education, this emphasis on kindness couldn't come at a better time.

In recent years kids and parents have been straying from kindness, but these Ivy League experts have some great ideas about how today's moms can get the next generation back on track so they can become the caring adults of tomorrow.

Between 2013 and 2014, as part of Harvard's Making Caring Common project, researchers surveyed 10,000 middle and high school students across the nation. They found that no matter what race, class or culture the kids identified with, the majority of the students surveyed valued their own personal success and happiness way more than that of others.

Why do kids value their own success so much more than things like caring and fairness? Well, apparently, mom and dad told them to.

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Eighty percent of the 10,000 students said their parents taught them that their own happiness and high achievement were more important than caring for others. (So much for sharing is caring.)

The folks at Harvard say that valuing your own ambition is obviously a good thing (in moderation) in today's competitive world, but prioritizing it so much more than ethical values like kindness, caring and fairness makes kids more likely to be cruel, disrespectful and dishonest.

So how do we fix this? Here's Harvard's four-step plan for raising kinder kids.

1. Help them practice being nice

Giving kids daily opportunities to practice caring and kind acts helps make ethical behavior second nature. They could help you with chores, help a friend with homework or work on a project to help homelessness.

All those tasks would help a child flex their empathy muscles. The key is to increase the challenges over time so your child can develop a stronger capacity for caregiving as they grow.

2. Help them see multiple perspectives

The researchers want kids to “zoom in" and listen closely to the people around them, but also see the bigger picture. “By zooming out and taking multiple perspectives, including the perspectives of those who are too often invisible (such as the new kid in class, someone who doesn't speak their language, or the school custodian), young people expand their circle of concern and become able to consider the justice of their communities and society," the study's authors' wrote.

3. Model kindness

Our kids are watching, so if we want them to be kinder, it's something we should try to cultivate in ourselves. The Harvard team suggests parents make an effort to widen our circles of concern and deepen our understanding of issues of fairness and justice.

4. Teach kids to cope with destructive feelings

According to the researchers, the ability to care about others can be overwhelmed by a kid's feelings of anger, shame, envy, or other negative feelings. They suggest we teach our kids teach that while all feelings are okay to feel, some ways of dealing with them are not helpful, or kind (for example, “Hitting your classmate might make you happy, but it won't make them happy and isn't very kind. Counting to 10 and talking about why you're mad is more productive than hitting.")

While the folks at Harvard are concerned that so many kids are being taught to value their own happiness above all, they were also encouraged by the students who do prioritize caring and kindness. One of the students surveyed wrote, “People should always put others before themselves and focus on contributing something to the world that will improve life for future generations."

If we follow the advice of Harvard researchers, the world will see more kids that think like that, and that's what future generations need.

[A version of this post was originally published November 8, 2017. It has been updated.]

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These days more women are having babies into their 40s, but the idea that women are facing down the biological clock is pretty pervasive—once you're over 35, you automatically receive that "advanced maternal age" classification, while your male partner's age may never even be mentioned. The pressure on older moms is unfair, because according to new research from Rutgers University, men may face age-related fertility decline too and America's dads are getting older.

It's a new idea, but this finding actually takes 40 years worth of research into account—which, coincidentally, is around the age male fertility may start to decline. According to Rutgers researchers, the medical community hasn't quite pinpointed the onset of advanced age, but it hovers somewhere between ages 35 and 45.

The study which appears in the journal Maturitas, finds that a father's age may not just affect his fertility, but also the health of his partner and offspring.

Based on previously conducted research, the team behind this study found evidence that men over 45 could put their partners at greater risk for pregnancy complications like gestational diabetes and preeclampsia. Babies born to older fathers also have an increased likelihood of premature birth, late stillbirth, low Apgar scores, low birthweight, newborn seizures and more. The risks appear to exist later in life, too: Research suggests children of older fathers have greater risk of childhood cancers, cognitive issues and autism.

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There's been plenty of studies surrounding advanced maternal age, but research on advanced paternal age is pretty slim—scientists don't quite understand how age correlates to these factors at this point. But researchers from Rutgers believe that age-related decline in testosterone and sperm quality degradation may be to blame. "Just as people lose muscle strength, flexibility and endurance with age, in men, sperm also tend to lose 'fitness' over the life cycle," Gloria Bachmann, director of the Women's Health Institute at Rutgers Robert Wood Johnson Medical School, explains in a release for this news.

As we've previously reported, more and more men are waiting until later in life to have children. According to a 2017 Stanford study, children born to fathers over 40 represent 9% of U.S. births, and the average age of first-time fathers has climbed by three-and-a-half years over the past four decades —so this research matters now more than ever, and it may represent the first step towards setting certain standards in place for men who choose to delay parenthood.

The biggest thing to come out of this research may be the need for more awareness surrounding advanced paternal age. This particular study's authors believe doctors should be starting to have conversations with their male patients, possibly even encouraging them to consider banking sperm if they're considering parenthood later in life.

Women certainly tend to be aware of the age-related risks to their fertility, and many regularly hear that they should freeze their eggs if they're not ready for motherhood. And while it's still too early to say whether we'll ever examine paternal age this closely, this research may set a whole new conversation in motion.

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