• R – Recognize: Acknowledge what is happening in the present moment. This involves identifying thoughts (like "future worry" or "list-making"), overwhelming emotions, or physical sensations such as jaw tension or restlessness.
  A – Allow: Let the experience be there, just as it is, without trying to change it or judge it. Sandy suggests using metaphors like watching clouds float by in the sky or waves in the ocean to observe thoughts and feelings as they pass.
  I – Investigate: Bring childlike curiosity to the experience. Ask yourself, "What words are going through my mind?" or "What does this vulnerable part of myself need right now?"—whether it is belonging, forgiveness, or love.
  N – Nurture: Offer yourself kindness and comfort. This might include phrases like "I am okay" or "this too shall pass," or imagining the love of a good friend, family member, or pet flowing toward you.

• Mindfulness is Noticing: It is about being present and aware of yourself and others without harsh judgment.
  Addressing the "Monkey Mind": Recognize when your brain is catapulting ahead to future tasks, and gently bring yourself back to the "now".
  Treat Yourself Like a Friend: Nurture yourself with the same compassion you offer others; staying "okay" is essential for continuing to give to your family.
  Practice Over Perfection: You can drop into this practice anywhere—on a subway, in a meeting, or during a stressful parenting moment—to settle and centre yourself.

• Join the Conversation: We love hearing how these practices work for you. Connect with us at patreon.com/onthegroundparenting.
• Resources & More: Find all our links and ways to support the show at linktr.ee/onthegroundparenting.

On the Ground Parenting is a production of Muskoka Family Focus Parent Education Program. Be kind to yourself today!