By Alex Arpaia and Dorie Chevlen | Updated May 3, 2021

By| Elizabeth Scott, MS | Medically Reviewed by Carly Snyder, MD on September 20, 2020

By: Elizabeth Scott, MS | Fact checked by Sean Blackburn on June 24, 2020

​"From giving an important presentation at work to attending a party by yourself, there are countless situations that can be impacted by negative thoughts. Whether or not you have a diagnosed panic disorder, it's easy to get distracted by negativity and fears that can lead to a downward spiral of emotions.

In order to move forward, it's important to swap negativity with rational, positive thoughts.1 This shift can come to you more easily and automatically with practice, eventually shaping new thinking habits and strides toward recovery. 

How to Ease Stress With Affirmations
Here are some ways to use positive affirmations to manage stress, particularly when dealing with anxiety at the same time.

Identify and Stop Negative Thoughts
First, learn to identify negative thoughts so you can nix the negativity as soon as it enters your mind. For example, if you found yourself thinking, "I'm going to look stupid if I go to that party alone," identify the negative thought and correct yourself in the moment.

Consciously decide to reframe and move your thoughts into a more positive direction.2 Remind yourself that others will likely be arriving alone, that people are looking forward to seeing you, and that you will probably have a good time. These thoughts can help put you in a better frame of mind. 

Use Positive Affirmations
You may find it helpful to learn positive affirmations ahead of time so you're prepared when triggering situations occur. Consider the following options for common scenarios.

When faced with a situation that generates fear, such as traveling or meeting new people, try repeating positive affirmations that acknowledge your negative thoughts or emotions and let them go:

• Anxiety isn't dangerous. I'm just uncomfortable. I'll make it through this. 
• The picture in my head isn't healthy. That's just me being negative. 
• I feel anxious, but so what? I know what that feels like and I'll get through it. 
• I'm going to focus on things I love to get me through this. 
• I will be OK. 

​Managing your anxiety or panic disorder can be particularly difficult in times of stress, such as when you need to give a presentation in public or will be going to a networking event at work. While you may be tempted to call out sick or avoid the situation altogether, that can be harmful to you and your career. Instead, remind yourself of these affirmations:

• I've done presentations before and I can do this one, too. 
• When this is over, I'll be so proud of myself. 
• If I keep doing it, it will get easier. 
• The last time I presented, everyone said I did really well. 
• If I take deep breaths, that will help soothe me before I go in. 

Remain Realistic
Sometimes positive thinking can be taken too far, so it's important to remain grounded. When positive affirmations become unrealistic, they can actually trigger more anxiety as your subconscious mind notes that the ideas aren't realistic.3 You can find yourself more stressed if you start convincing yourself that you can do things you're not prepared for, and the reality of failure hits hard.

Notice that the examples given above focus on realistic and true statements that are also positive. These include what you will gain, what you have accomplished in the past, and what you will realistically achieve."

By Christina Vogt | Medically Reviewed by Allison Young, MD | Reviewed: June 17, 2021

By: Heather Marcoux | September 02, 2021

"​Labor Day began in the 1800s because factory workers were tired of working 70 hours a week. Here we are 200 years later and surveys still show that mothers report working nearly 100 hours a week, and don't get days off. And it's just getting worse.

Before the pandemic moms were tired and burned out. Now, we're desperate. According to the 2020 World Economic Forum the COVID-19 pandemic has resulted in women around the world losing paid work hours while taking on more unpaid work.

Studies show the pandemic has resulted in moms working fewer hours in paid roles while dads have only reduced their hours by a statistically insignificant amount. We know millennial mothers are almost three times more likely than millennial fathers to report being unable to work due to a day care or school closure.

"Considering women already shouldered a greater burden for child care prior to the pandemic, it's unsurprising the demands are now even greater," says Gema Zamarro, senior economist at the University of Southern California's Center for Economic and Social Research. "While men are more likely to die from infection by COVID-19, overall the pandemic has had a disproportionately detrimental impact on the mental health of women, particularly those with kids."

Why the work of parenting is even more unequal during a pandemic
Today's mothers are spending more time doing paid work than previous generations did, but we're also spending more time on childcare. Today's fathers, too, are spending more time on childcare than previous generations, but there is a big difference in how moms and dads in heterosexual partnerships spend time with their kids.

This can be seen in the aftermath of COVID-19: In a 2020 study that looked at dual‐earner, heterosexual married couples with children, researchers found "the greater childcare and family demands brought on by day care and school closures throughout the pandemic appear to have caused a major reduction in work hours for mothers." Dads aren't seeing reduced work hours but are seeing the benefit of more time with their kids. Nearly 70% of fathers in the United States felt closer to their children during the pandemic than they did before the pandemic, according to research from Harvard. Meanwhile, pregnant women and moms with young children reported 3 to 5 times more anxiety and depression symptoms.

Why are dads happier now while moms are more stressed? It's in part because mothers are more likely to be doing unpaid care work while spending time with the children—the bathing, the cleaning, the feeding—while research finds that fathers' time with kids is more often spent on play and leisure activities.

If you're a dad, it might seem like having a spouse who does most of the household labor is a good deal (and a growing body of research does prove that fathers are happier parents than mothers) but the research also shows that dads want to be more than the fun, weekend guy because while care work is incredibly undervalued and unequal it can also incredibly fulfilling (if the carer is also allowed to rest).

​Mom doing all the drudge work and handing out snacks while dad is at the office (or locked in his home office) sounds like an outdated notion, and that's because it is. When researchers at Boston College surveyed professional fathers in 2015, they found fewer than 5% of the fathers saw themselves as just a financial provider. The survey found most fathers believed they should share their children's caregiving equally with their spouses (but only about 30% said they were actually doing that)."

​"Anyone who's ever had a professional massage knows that both body and mind feel better afterwards — and the same goes for prenatal massage, which can feel extra wonderful when extra weight and changes in posture stir up new aches and pains.

Here’s everything moms-to-be need to know about getting a massage during pregnancy.

​What is a prenatal massage?
Prenatal massages are adapted for the anatomical changes you go through during pregnancy. In a traditional massage, you might spend half the time lying face-down on your stomach (which is not possible with a baby belly) and half the time facing up (a position that puts pressure on a major blood vessel that can disrupt blood flow to your baby and leave you feeling nauseous).

But as your shape and posture changes, a trained massage therapist will make accommodations with special cushioning systems or holes that allow you to lie face down safely, while providing room for your growing belly and breasts. Or you might lie on your side with the support of pillows and cushions. 

Can pregnant women get massages?
Prenatal massages are generally considered safe after the first trimester, as long as you get the green light from your practitioner and you let your massage therapist know you’re pregnant. But you’ll want to avoid massage during the first three months of pregnancy as it may trigger dizziness and add to morning sickness.

Despite myths you might have heard, there’s is no magic eject button that will accidentally disrupt your pregnancy, and there isn't much solid scientific proof that specific types of massage can have an effect one way or the other. Some massage therapists avoid certain pressure points, including the one between the anklebone and heel, because of concern that it may trigger contractions, but the evidence on whether massage actually can kickstart labor is inconclusive (to nonexistent).

It is a good idea to avoid having your tummy massaged, since pressure on that area when you're pregnant can make you uncomfortable.

If you are in the second half of your pregnancy (after the fourth month), don't lie on your back during your massage; the weight of your baby and uterus can compress blood vessels and reduce circulation to your placenta, creating more problems than any massage can cure.
​
And don’t expect deep tissue work on your legs during a prenatal massage. While gentle pressure is safe (and can feel heavenly!), pregnant women are particularly susceptible to blood clots, which deep massage work can dislodge. That, in turn, can be risky. On other body parts, the pressure can be firm and as deep or as gentle as you’d like. Always communicate with your therapist about what feels good — and if something starts to hurt."

By: Rachel Gurevich, RN |Medically reviewed by Meredith Shur, MD on April 20, 2020

"Meditation is the habitual process of training your mind to focus and redirect your thoughts.

The popularity of meditation is increasing as more people discover its many health benefits.
You can use it to increase awareness of yourself and your surroundings. Many people think of it as a way to reduce stress and develop concentration.

People also use the practice to develop other beneficial habits and feelings, such as a positive mood and outlook, self-discipline, healthy sleep patterns, and even increased pain tolerance.
This article reviews 12 health benefits of meditation.

1. Reduces stress
​Stress reduction is one of the most common reasons people try meditation.

One review concluded that meditation lives up to its reputation for stress reduction.

Normally, mental and physical stress cause increased levels of the stress hormone cortisol. This produces many of the harmful effects of stress, such as the release of inflammatory chemicals called cytokines.

These effects can disrupt sleep, promote depression and anxiety, increase blood pressure, and contribute to fatigue and cloudy thinking.

In an 8-week study, a meditation style called “mindfulness meditation” reduced the inflammation response caused by stress.

Furthermore, research has shown that meditation may also improve symptoms of stress-related conditions, including irritable bowel syndrome, post-traumatic stress disorder, and fibromyalgia. 

2. Controls anxiety
Meditation can reduce stress levels, which translates to less anxiety.

A meta-analysis including nearly 1,300 adults found that meditation may decrease anxiety. Notably, this effect was strongest in those with the highest levels of anxiety.

Also, one study found that 8 weeks of mindfulness meditation helped reduce anxiety symptoms in people with generalized anxiety disorder, along with increasing positive self-statements and improving stress reactivity and coping.

Another study in 47 people with chronic pain found that completing an 8-week meditation program led to noticeable improvements in depression, anxiety, and pain over 1 year.

What’s more, some research suggests that a variety of mindfulness and meditation exercises may reduce anxiety levels.
For example, yoga has been shown to help people reduce anxiety. This is likely due to benefits from both meditative practice and physical activity.

Meditation may also help control job-related anxiety. One study found that employees who used a mindfulness meditation app for 8 weeks experienced improved feelings of well-being and decreased distress and job strain, compared with those in a control group.
​
3. Promotes emotional health
Some forms of meditation can lead to improved self-image and a more positive outlook on life.

For example, one review of treatments given to more than 3,500 adults found that mindfulness meditation improved symptoms of depression.

Similarly, a review of 18 studies showed that people receiving meditation therapies experienced reduced symptoms of depression, compared with those in a control group.

Another study found that people who completed a meditation exercise experienced fewer negative thoughts in response to viewing negative images, compared with those in a control group.

Furthermore, inflammatory chemicals called cytokines, which are released in response to stress, can affect mood, leading to depression. A review of several studies suggests meditation may also reduce depression by decreasing levels of these inflammatory chemicals."

By: Boho Beautiful Yoga

"This 10 minute mindful meditation will give you the mental clarity and space necessary to ground yourself with beautiful focus and set your day on the perfect track for success and fulfillment."

​Medically reviewed by Lynn Starr, RNC-OB — Written by Shannon Conner on September 9, 2015

"Most moms-to-be spend a lot of time worrying about their developing baby. But remember, it’s just as important during the next nine months to tune in to someone else’s cues: your own.

Maybe you’re exceedingly tired. Or thirsty. Or hungry. Maybe you and your growing baby need some quiet time to connect.
Your doctor or midwife may say, “Listen to your body.” But for many of us, that’s followed by, “How?”

Meditation can help you listen to your voice, your body, that small heartbeat — and help you feel refreshed and a bit more focused.

What Is Meditation?
Think of meditation as some quiet time to breathe and connect, be aware of passing thoughts, and to clear the mind.
Some say it’s finding inner peace, learning to let go, and getting in touch with yourself through breath, and through mental focus.
For some of us, it can be as simple as deep, in-and-out breaths in the bathroom stall at work as you try to focus on you, your body, and the baby. Or, you can take a class or retreat to your own special place in the house with pillows, a mat, and total silence.

What Are the Benefits?
Some of the benefits of practicing meditation include:

• better sleep
• connecting to your changing body
• anxiety/stress relief
• peace of mind
• less tension
• positive labor preparation
• lower risk of postpartum depression

Doctors and scientists have studied the benefits of meditation on pregnant women and they have shown that it can help moms-to-be throughout pregnancy and especially at birth.

Moms who have high levels of stress or anxiety during pregnancy are more likely to deliver their babies at preterm or low birth weights.

Birth outcomes like those are a pressing public health issue, especially in the United States. Here, the national rates of preterm birth and low birth weight are 13 and 8 percent, respectively. This is according to a report published in the journal Psychology & Health.

Prenatal stress can also impact fetal development. Studies have shown that it can even affect cognitive, emotional, and physical development in infancy and childhood. All the more reason to squeeze in some meditation time!"

​By Claire Gagne and Claire Sibonney

By Leah Campbell | Medically Reviewed by Alex Klein, PsyD | July 26, 2021

"​Over 1 billion women around the world will have experienced perimenopause by 2025. But a culture that has spent years dismissing the process might explain why we don’t know more about it.

By: Centers for Disease Control and Prevention | April 19, 2021

​By: Robin Westen

"My friend Emily has three amazingly well-behaved children. They put their toys away when she tells them to, go to bed without a fuss, and even settle their own disputes. I actually witnessed her 3-year-old son calmly ask for a truck back from a friend who had yanked it out of his hands.​

Emily admits that her children have their moments—"They are kids, after all!"—but says that real discipline challenges are few and far between. "What's your secret?" I once asked, hoping she could impart some much-needed wisdom. "Threatening them with punishment? Giving them time-outs? Bribing them with Oreos?" Emily shook her head. "Nothing like that," she told me. "If I've done anything right, it's that I've made it clear from the get-go what I expect from them. Now, all I have to do is shoot them a look, and they know to discipline themselves."

It may sound too good to be true, but experts agree that Emily has the right idea about setting expectations for your kids. "When you make your expectations clear from the time your children are toddlers, they internalize those expectations and begin to expect the same thing from themselves," says Sharon K. Hall, Ph.D., author of Raising Kids in the 21st Century. In other words, since kids are naturally inclined to want to please their parents, they'll try to behave in the way that you've taught them to independent of parental involvement. In fact, experts say that kids as young as 18 months are empathetic and responsive to their parents' expectations.

Even better news: Teaching self-discipline to a young child isn't as daunting as it sounds. "If you focus on the essentials starting at around age 2, your child will catch on faster, resist less, and ultimately behave better," says Robert Brooks, Ph.D., coauthor of Raising a Self-Disciplined Child. These four essentials will help you raise a kid who can keep her own behavior in check.

Set Firm Rules—and Expect Respect
Kids who believe they can do anything they feel like doing, and get whatever they want, tend to be the ones who act out by whining or throwing a tantrum when their demands aren't met. "Children who understand that there are well-defined boundaries learn how to self-regulate and to respect limits," says Hal Runkel, family therapist and author of ScreamFree Parenting.

• Tell them why. You don't have to give your children elaborate explanations for why you expect certain behaviors from them. But if your child understands that there are simple reasons for your rules, he'll realize they aren't arbitrary and will be more likely to comply. Tell him, for example, "You need to go to bed at eight o'clock because your body needs a lot of sleep to stay strong and healthy." Or "You have to put away your toys so we'll know where to find them next time you want to play."
• Offer lots of praise. "Whether it's making the bed, helping set the table, or letting his sister play with his blocks, make sure you reinforce rule-following by celebrating your child's successes," says Larry J. Koenig, PhD, author of Smart Discipline. Say, "It's great that you remembered the rule to make your bed. I'm so proud when you behave like a big boy!" or, "You were so polite to say 'please' when you asked me for that crayon. Good job!"
• Follow rules yourself. "Hanging your coat in the closet when you get home, putting your dirty dishes in the sink, not screaming when you're frustrated ... doing these things will show children that just as they have rules to follow, so do you," says Judy Arnall, author of Discipline Without Distress. "When kids see you behaving well, they'll want to do the same."
• Cultivate a conscience. If a young child feels bad when he hasn't followed your rule, don't immediately try to minimize his discomfort. Feeling a bit of guilt is an essential part of learning to determine right from wrong. "Use it as a teaching opportunity," suggests Dr. Hall. "Say, 'I know you're feeling bad. We all make mistakes, but we try to learn how to act next time.'"

Build Problem-Solving Skills
One of the major reasons children behave badly is because they feel frustrated and powerless. "When you give children the tools they need to figure things out on their own, they will behave better because they'll be better equipped to take care of themselves and won't come screaming to you or act out every time they encounter a challenge," says Dr. Brooks.

• Let kids make decisions. Give children the opportunity to make choices as soon as they're old enough to understand. Ask, "Do you want to wear your Elmo pajamas or your nightgown?" "Which flavor drink do you want to take to school, a Capri Sun fruit punch pouch or an orange juice pouch?" Once kids can manage these small decisions, take it up a notch: If your child is fighting with her sister, for example, instead of yelling "Don't do that!" or giving her a time-out, Dr. Brooks suggests asking: "How can you handle this differently?" You may be surprised at the way she will come up with solutions.
• Encourage a "try, try again" attitude. "Sure, it's a lot quicker for you to do everything for them, but it's important to let preschoolers practice and succeed without your intervention—whether it's tying their shoes, putting away toys, or sorting socks in the laundry," says Donna M. Genett, Ph.D., author of Help Your Kids Get It Done Right at Home and at School!
• Make them think things out. Stretch your child's cognitive skills by challenging him to find answers for himself. For example, when your child asks a question about how to do something, respond with a question of your own: "What do you think you should do?" Such a response will eventually give him confidence in his own ability to figure things out."

By: Amy Morin, LCSW | Updated on September 13, 2019

By Nicole Harris | January 25, 2021

BY SARA SHULMAN | JUL 24, 2021

By: MEGHAN SPLAWN | Updated FEB 15, 2021

"I have a personal rule when it comes to my kids: I always say yes when they ask to help with cooking. This doesn’t mean I’m inviting them to cook every meal with me, but when they ask I always oblige. Cooking with kids sometimes that means dinner takes 10, 15, even 20 minutes longer to get on the table, but we always learn something — even if it’s just to make sure the lid is tightly sealed on the paprika.
​
Letting them help now in the kitchen means they will learn to master a few basic skills before we full expect them to contribute to weekly meals. Dinner is the one meal we need the most weeknight help with, so it only makes sense to rope them into cooking what we will eat as a family. My 8-year-old has fully embraced being my sous-chef-in-training and cooks along with me two or three nights a week. Here are 18 of our go-to dinner recipes that are perfect for cooking with kids."

By Kim Hooper | July 19, 2021

"​Many men struggle with mental health after becoming fathers. But stigma and societal norms keep them from getting help."

"When I was pregnant with my daughter, my husband and I took a parent prep class in which they talked at length about the signs of maternal postpartum depression. My husband took detailed notes. After all, I had a history of depression and occasionally fell down dark, deep rabbit holes from which only medication and therapy could pull me out.

My husband, on the other hand, is the epitome of stable. When his parents died in our first few years of knowing each other, I required more comforting than he did. If I had taken bets on who between us would suffer depression following the birth of our daughter, every single one of our loved ones would have bet on me. And I wouldn’t have blamed them.

But it wasn’t me.
​
I’d never thought about the possibility of men struggling with depression after the birth of a child. At the time I was focused on the well-being of our daughter, as well as my own physical and mental health. But men do struggle also.
​
As many as one in six men can experience high levels of anxiety in the postpartum period, and about 10 percent of new dads experience postpartum depression. In the 3- to 6-month postpartum period, that rate climbs to 25 percent.

Perhaps the fact that my husband was low on my list of concerns contributed to the problem, a problem that dramatically impacted the first three years of our family’s life.

Recognizing depression
One weekday morning in 2019, while watching our then-21-month-old daughter sitting in her high chair, shoveling fistfuls of oatmeal into her face, my husband said:

“I hate this time of day.”

“Why?” I asked. From where I stood, it was all rather pleasant.

“I just hate parenting,” he said. “It’s relentless.”

I was not surprised to hear this. I had suspected a problem and had even started reading about postpartum depression online.

The Diagnostic and Statistical Manual of Mental Disorders defines depression “with peripartum onset” as a major depressive episode during pregnancy or within four weeks after birth. For men, this may develop more slowly over a full year.

Typically, symptoms of a major depressive episode may include feeling sad, crying, having recurrent thoughts of death and losing interest in activities. According to Sheehan D. Fisher, an assistant professor of psychiatry and behavioral sciences at Northwestern University, symptoms for men can differ.

“The actual DSM diagnosis of depression doesn’t always fit how men experience depression,” Dr. Fisher said. For men, symptoms may include frustration, agitation and irritability, an increase in dopamine-boosting activities (drinking, drugs, gambling) and isolation.

That was my husband — frustrated, irritable and detached. He went to bed before 7 p.m., claiming exhaustion, though I was the one getting up with our daughter every night. He snapped at the littlest things. He just wanted to be left alone.

I tried to help with pep talks: “She’s a good kid! We’re so lucky!” Then I remembered how, when I was depressed, such cheerleading only made me feel worse, as if I was letting others down with my inability to snap out of it.

So I whisked our daughter off to playgrounds, giving him time to lounge on the couch or obsessively clean, something he’d taken up as a hobby. I encouraged him to go surfing or grab a beer with a friend, but he shrugged off these suggestions.

I tried to initiate conversation, by asking how he felt. He just kept saying, “I’m fine,” a lie familiar to me from my own depression days. Unlike women, men are often socialized to value independence, dominance, stoicism, strength, self-reliance and control over their emotions, and many see weakness as shameful."​

By Christin Perry | February 25, 2020

​"Almost as soon as those two pink lines pop up on a pregnancy test, your hormones get the message that something's different at mission control. Progesterone and human chorionic gonadotropin (hCG) begin pumping to signal your body to halt production on your next menstrual period, and begin forming that cluster of cells into a mini-you instead. As you probably already know, as these hormones get to work, you'll experience an onslaught of early pregnancy symptoms like nausea, fatigue, and breast tenderness.

As pregnancy progresses, our bodies produce extraordinary amounts of estrogen and progesterone, says Aumatma Shah, fertility specialist and naturopathic doctor at the Bay Area's Holistic Fertility Center. "These two steroidal hormones are key to creating dopamine and serotonin, two neurotransmitters in the brain that are important in feeling calm and happy. This is why a lot of women feel amazing when pregnant: Pregnancy offers a surge of hormones and neurotransmitters that help us feel great."

But what happens to those feel-good pregnancy hormones once your baby is born? "Unfortunately, immediately postpartum and the week following delivery, estrogen and progesterone will both plummet. Simultaneously, there will be a surge in prolactin and oxytocin," says Shah.

These wildly swinging hormones are to blame for those crazy emotions you'll experience after giving birth. Here's a closer look at what happens to your hormones postpartum and when so you know what to expect—and so you know the loony emotions you're feeling are all completely normal.

​What Happens to Hormones Immediately After Giving Birth?
The birth of your sweet bundle of joy is undoubtedly one of the most exciting moments of your life. No matter how long you labor or what time you give birth—yes, even if it's at 3 a.m.—you'll likely feel an amazing, indescribable high when you meet your baby for the first time, or shortly thereafter. But those surging hormones will plummet over the next few days. Here's what's going on:

• Progesterone and estrogen decrease as soon as baby and the placenta are delivered.
• Oxytocin surges immediately following birth to compensate for the initial drops in progesterone and estrogen. This hormone is responsible for that strong mothering instinct you'll feel, but you'll probably still experience some "baby blues" in the first few days postpartum as the oxytocin works itself out of your system, says Shah.
• Prolactin increases to encourage breast milk production.

Postpartum Hormones at 3 to 6 Weeks
After those first few weeks pass, you may start to feel those rollercoaster-like emotions start to regulate a bit as you begin to get into the groove of caring for baby and get used to the lack of sleep. Ashley Margeson, a naturopathic doctor says, "the first three months are a bit of a whirlwind of sleep loss and emotions as your system runs mostly on adrenaline to move you through the day."
​
Around the six-week mark, she says, symptoms of postpartum depression may begin to show as those positive post-birth hormones continue to fade. "The changes you should look for closely are not wanting to shower or focus on hygiene, being afraid of leaving your baby with someone else, not being able to sleep fully due to continually checking on baby, and lack of desire for common tasks like eating, drinking, being around people, and leaving the house."

By: Mind Panda

​"Keeping kids entertained with wholesome things to do is tough! Mindfulness activities for kids provide an excellent opportunity to engage with young ones while helping them to develop valuable life skills.

In this article, we share the best mindfulness activities for kids of all ages. We’ll start with toddlers and end with early teens. Feel free to skip to your preferred age group.

While we have split these kids mindfulness exercises into age groups, there are no set rules. You can try any of these activities for any age group.

​Mindfulness Activities for Toddlers (1 – 3 years)

If you have a toddler, we don’t have to tell you how difficult it can be to get them to sit still or focus for extended periods!
The most effective mindfulness activities for toddlers are basic sensory recognition exercises – smell, taste, touch, hear, see. The goal is to develop a curious mindset, the basis for mindfulness and mediation.

Mindful Bathtime 
​With fewer distractions, bathtime is a fantastic opportunity to teach a toddler mindfulness. As you’re washing your child, make a point of verbalising what you are doing. 

For example, “washing Jake’s back.” Try to get your child to repeat what you are saying. Use items in the bath like soap, sponge, face cloth, or toys to encourage your child to verbalise things that might otherwise remain in the subconscious. For example, “soap is slimy, or the sponge is soft.”

Mindful Eating
Mealtime is another opportunity for a toddler’s mindfulness activity. Talk to them about the food. Teach your child to describe the flavour, texture, and perhaps aroma of what they are eating. Again, the goal is to make unconscious thoughts and actions conscious.

Mindful Playtime
Most of a child’s early development comes from play. Playtime is a fantastic opportunity to encourage your child to play consciously. Choose games and activities which stimulate the senses.
If you choose an art project, start by getting them to feel the texture of the paint, the bristles of the brush, and verbalise those actions. 
​
Through all of these mindfulness activities for toddlers, the goal is to nurture a curious mind. Our goal is to bring the unconscious to the conscious mind. 

​Mindfulness Activities for Preschoolers (4 – 6 years)

As your child progresses from toddler to preschooler, their vocabulary grows, and they begin to start identifying emotions. 
This stage of development is the perfect time to use mindfulness activities to teach your child about understanding and dealing with emotions.

SnapHappy Emotional Awareness Game
MindPanda’s SnapHappy emotional awareness game is perfect for preschoolers but can also be helpful for kids up to the age of 10.

SnapHappy encourages children to think outside the box to help build social skills and emotional intelligence. The game prompts players to describe emotions and why these feelings might occur."