mindful family
mindful family

the present moment


Go outside. 
Don’t tell anyone and don’t bring your phone. 

Start walking and keep walking

until you no longer know the road like the palm of your hand,

because we walk the same roads day in and day out,

to the bus and back home and we cease to see.

We walk in our sleep and teach our muscles to work without thinking

and I dare you to walk where you have not yet walked and I dare you to notice.

Don’t try to get anything out of it, because you won’t. 
Don’t try to make use of it, because you can’t. 
And that’s the point. 

Just walk, see,

sit down if you like. 
And be. 

Just be,

whatever you are with whatever you have,

and realise that that is enough to be happy. 
There’s a whole world out there, right outside your window. 
You’d be a fool to miss it.

Charlotte Eriksson


one minute to remember 'there is only NOW' and restore a state of coherence

'when the heart speaks, the mind finds it indecent to object.' Milan Kundera, The Unbearable Lightness of Being

As simple as 1 - 2 - 3


  1. Focus on your heart.
  2. Allow yourself to breathe in and out of your heart space
  3. Deeply feel gratitude and appreciation for something or someone in your life or remember a time when you felt really good!


For adults:


"The Quick Coherence® Technique for Adults Easily create a state of coherence in about 60 seconds by releasing stress and stopping draining emotions such as frustration, irritation, anxiety and anger. When you are in a coherent state, your thoughts and emotions are balanced and you experience ease and inner harmony."

HeartMath Institute


For ages 12-18


"The Quick Coherence Technique® for Ages 12-18

When the brain and heart are out of sync, our nervous system signals are chaotic and we tend to get frustrated, anxious or angry more easily. It’s like driving a car with one foot on the gas and the other on the brake."

HeartMath Institute



Forever is composed of nows.


Emily Dickinson









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