Family Reflection Worksheet

Use this worksheet to reflect on your family’s routines and plan how to integrate mindfulness and calming strategies at home.

1. Reflection on Routine

Describe a family routine that often feels stressful or rushed. Where do you notice tension or conflict? (e.g., mornings before school, bedtime, mealtimes)

2. Mindful Pause

How could you create a mindful pause in this routine? Be specific about what you will notice, how long the pause will last, and where it will occur.

3. Choose a Calming Strategy

From the Calming Strategies Card Deck, select one strategy. Describe how you will introduce and practice this strategy with your family at home (who will participate, when, and for how long).

4. Barriers and Solutions

What challenges might get in the way of using this strategy? List at least two potential barriers and outline how you might address each one.

5. SMART Action Step

Write one Specific, Measurable, Achievable, Relevant, and Time-bound action you will take this week to practice mindful connection with your family.

Thank you for reflecting thoughtfully. Keep this worksheet handy and revisit your action step at the end of the week to notice your progress!

Mindful Breathing Guide

Mindful breathing is a simple yet powerful practice that helps you anchor your attention in the present moment, calm your nervous system, and build awareness of how your body and mind respond to stress. Use this guide to learn diaphragmatic breathing (also called “belly breathing”) and experience its benefits for yourself and your family.

Benefits of Diaphragmatic Breathing

• Reduces stress and anxiety: Activates your parasympathetic nervous system, helping you relax.
• Improves focus and clarity: A calm mind is better able to notice and respond thoughtfully to family needs.
• Enhances emotional regulation: Teaches you to observe strong feelings without reacting immediately.
• Models calm presence: When parents practice mindful breathing, children learn from your example.

How to Practice Diaphragmatic Breathing

1. Find a Comfortable Position
   Sit or lie down in a relaxed posture. Keep your back straight but not stiff. Allow your shoulders to drop away from your ears.

2. Place Your Hands
   Rest one hand on your chest and the other hand just below your ribcage (on your belly). This helps you feel the movement of your diaphragm.

3. Inhale Deeply

   • Breathe in slowly through your nose for a count of 4.
   • Focus on sending the air toward your belly so that the hand on your belly rises, while the hand on your chest stays relatively still.

4. Pause Briefly

   • Hold the breath gently for a count of 1–2 (if comfortable).

5. Exhale Smoothly

   • Breathe out fully through your mouth for a count of 6, drawing your navel in toward your spine.
   • Let out as much air as feels natural without forcing it.

6. Repeat

   • Continue this cycle for 5 minutes (or fewer, if you’re just starting).
   • Use a timer or stopwatch to keep track.

Tips for a Successful Practice

• Start small: If 5 minutes feels too long, begin with 1–2 minutes and gradually increase.
• Use reminders: Set a phone alarm or place a sticky note in a visible place to prompt you to breathe mindfully.
• Practice together: Invite your child or partner to join you. A shared practice builds connection.
• Combine with routine: Breathe mindfully before meals, during transitions (e.g., before bedtime), or while waiting in the car.

Reflection & Next Steps

After your breathing practice, notice what’s different in your body and mind. Jot down your observations below and plan when you’ll practice again this week.

How did I feel before I started?

How did I feel after 5 minutes of diaphragmatic breathing?

When will I practice mindful breathing again?

Calming Strategies Card Deck

Use these cards in small groups or at home to explore and practice simple, effective calming techniques. Each card describes one strategy with clear steps and suggestions for when to use it.

Card 1: 5-4-3-2-1 Grounding

Purpose: Anchor attention in the present moment using your senses.

Steps:

1. Name 5 things you see around you.
2. Name 4 things you feel (e.g., the chair under you, your feet on the floor).
3. Name 3 things you hear.
4. Name 2 things you smell.
5. Name 1 thing you taste or 1 positive thought.

When to use: In moments of overwhelm or anxiety (e.g., after a tense sibling disagreement).

Card 2: Box Breathing

Purpose: Regulate your breathing to calm the nervous system.

Steps:

1. Inhale through your nose for a count of 4.
2. Hold your breath for a count of 4.
3. Exhale slowly through your mouth for a count of 4.
4. Hold your lungs empty for a count of 4.
5. Repeat for 3–5 cycles.

When to use: Before a challenging conversation or during a stressful transition (e.g., morning rush).

Card 3: Progressive Muscle Relaxation

Purpose: Release physical tension to promote mental calm.

Steps:

1. Sit comfortably. Close your eyes if you like.
2. Starting with your feet, tightly tense the muscles for 5 seconds.
3. Release the tension and notice the sense of relaxation.
4. Move upward through your body (calves, thighs, stomach, arms, shoulders, face).
5. Finish with a gentle stretch and deep exhale.

When to use: After a long day or when noticing physical signs of stress (tense shoulders).

Card 4: Mindful Walking

Purpose: Use simple movement to bring attention to the present.

Steps:

1. Stand and notice your posture and how your weight distributes in each foot.
2. Take 10 slow steps, paying attention to:
   • How your heel lands.
   • The roll through your foot.
   • The lift of your toes.
3. Breathe naturally, noticing the rhythm of steps and breath.
4. Repeat if desired, or extend to a short walk around the room.

When to use: When feeling restless or cooped up (e.g., a kiddo meltdown during indoor play).

Card 5: Short Mantra

Purpose: Focus the mind with a repeated word or phrase.

Steps:

1. Choose a simple, positive phrase (e.g., “I am calm,” “Let it be,” “Here and now”).
2. Close your eyes and take a cleansing breath.
3. Repeat the mantra silently or softly with each inhale and exhale for 1–2 minutes.
4. Notice how your mind and body respond.

When to use: During moments of frustration or impatience (e.g., while waiting in line).

Card 6: Guided Imagery

Purpose: Create a calming mental escape.

Steps:

1. Close your eyes and take 2–3 deep breaths.
2. Imagine a peaceful scene (beach, forest, mountain).
3. Engage your senses:
   • See the colors.
   • Hear the sounds.
   • Feel the temperature.
4. Stay in the image for 1–2 minutes.
5. Gently open your eyes and notice how you feel.

When to use: When you need a quick mental break (e.g., after a conflict with your child).

Card 7: Belly Breathing (Diaphragmatic)

Purpose: Anchor attention and calm the body through deep breathing.

Steps:

1. Place one hand on your chest and one on your belly.
2. Inhale through your nose for 4 counts, feeling your belly rise.
3. Exhale through your mouth for 6 counts, feeling your belly fall.
4. Repeat for 3–5 minutes or fewer if you’re just starting.

When to use: Before bedtime routines or during moments of high tension.

Card 8: Gratitude Pause

Purpose: Shift focus from stressors to positive experiences.

Steps:

1. Close your eyes and take a deep breath.
2. Think of three things you’re grateful for in this moment.
3. Let each thought fill you with warmth and calm.
4. Open your eyes and share one gratitude with a family member.

When to use: At mealtimes or bedtime to foster connection and positive mood.

Card 9: Body Scan Mini

Purpose: Increase bodily awareness and release tension.

Steps:

1. Sit comfortably and close your eyes.
2. Bring attention to the top of your head.
3. Slowly move attention down through your body (forehead, jaw, shoulders, arms, chest, stomach, hips, legs, feet).
4. At each spot, notice sensations without judgment.
5. Take a full-body breath at the end.

When to use: During quiet moments or before falling asleep.

Card 10: Stretch & Breathe

Purpose: Combine gentle movement with mindful breathing.

Steps:

1. Stand with feet hip-width apart and arms at your sides.
2. Inhale, raising your arms overhead and arching slightly.
3. Exhale, folding forward and letting your head hang.
4. Inhale to a flat back, exhale to fold again.
5. Repeat 3–5 times, moving with your breath.

When to use: When feeling physically stiff or mentally stuck (e.g., after sitting at the computer).