#reflectionpractice

[stoicwolf-blog]

Mindfulness Meets Stoicism: Daily Practices for a Calmer Mind

In our fast-paced world, finding moments of calm can feel like a daunting task. However, integrating mindfulness practices with the principles of Stoicism can foster a deeper sense of presence, clarity, and inner peace. Both philosophies emphasize the importance of focusing on what we can control and accepting the present moment. Here, I’ll share some practical mindfulness exercises that align with Stoic teachings to help you cultivate a calmer mind.

Understanding the Connection

Before diving into the exercises, it’s essential to understand the connection between mindfulness and Stoicism. Mindfulness teaches us to be aware and present in the moment, while Stoicism encourages us to reflect on our thoughts and actions with a rational mindset. Together, they can enhance our ability to cope with stress and navigate life’s challenges gracefully.

Practical Mindfulness Exercises

1. Morning Reflection

Practice: Start each day with a short reflection. As soon as you wake up, take a few moments to sit in silence and think about what you are grateful for and what you hope to achieve that day.

Stoic Alignment: This practice aligns with Stoic principles as it encourages you to focus on gratitude and intention. It helps frame your mindset positively and sets the tone for the day.

2. Mindful Breathing

Practice: Dedicate 5-10 minutes daily to mindful breathing. Find a quiet space, sit comfortably, and close your eyes. Breathe in deeply through your nose, hold for a moment, and then exhale slowly through your mouth. Focus solely on your breath and let go of any distracting thoughts.

Stoic Alignment: Mindful breathing helps center your thoughts and emotions, allowing you to respond to situations with greater calmness. Stoics believed in keeping a clear mind, which this exercise supports.

3. Negative Visualization

Practice: Spend a few moments each week practicing negative visualization. Imagine the potential challenges or losses you could face—like losing a loved one, not achieving your goals, or facing setbacks. Allow yourself to feel these emotions, then shift your focus to being grateful for what you have.

Stoic Alignment: This exercise is a core Stoic practice that reminds us to appreciate the present and cultivate resilience. By acknowledging hardships, we learn to face them with composure when they arise.

4. Gratitude Journaling

Practice: Every evening, write down three things you’re grateful for and three positive actions you took that day. Reflect on how those actions aligned with your values.

Stoic Alignment: Gratitude journaling promotes awareness of the good in our lives while aligning our actions with our values. It encourages a focus on what we can control—our intentions and efforts—rather than external outcomes.

5. Mindful Walking

Practice: Combine physical movement with mindfulness by taking a walk in nature or a quiet area. Pay attention to the sensations of walking—the feeling of your feet on the ground, the rhythm of your breath, and the sights and sounds around you. If your mind wanders, gently bring your focus back to the experience of walking.

Stoic Alignment: Mindful walking embodies the Stoic principle of being present and engaged in the moment. It encourages a connection with nature and a break from the constant stimulation of daily life.

6. Evening Reflection

Practice: Before going to bed, take a few minutes to reflect on your day. Consider what went well, what challenges you faced, and how you responded to them. Ask yourself what you could have done differently and how you can improve tomorrow.

Stoic Alignment: This reflective practice mirrors Stoic exercises, emphasizing self-examination and personal growth. It helps you learn from your experiences and prepares you to approach the next day with intention.

Conclusion: Creating a Calmer Mind

Integrating mindfulness with Stoic principles can significantly enhance your daily life. By practicing these exercises, you can cultivate a deeper sense of presence, awareness, and resilience in the face of life’s challenges. Remember, it’s not about achieving perfection but rather embracing the journey and learning from each moment.

As you incorporate these practices into your routine, you’ll find that your mind becomes calmer and more focused, allowing you to approach each day with greater clarity and purpose.

Thank you for joining me on this exploration of mindfulness and Stoicism. I hope you find these practices valuable on your journey to a calmer, more centered life.

[responsiveparenting]

To use reflection practice in a healthy way, there has to be a moment where you offer yourself total unconditional love and forgiveness, it’s hard but without that moment where you truly love yourself through the guilt, you will increase your anxiety. J. Milburn What are the benefits of engaging in regular reflection practice? - Change your inner dialogue - Develop tools that encourage emotional intelligence - Begin to heal your inner child - Gain a greater understanding of your own perceptions, based on your life experiences. - Develop a deeper understanding of your child’s perception. - Deepen your child-centred perception of your child(ren) - Learn how to engage in reflection practice without over-analyzing or guilting yourself into change. - Feel more confident in your parenting choices - Learn how to give yourself and your children grace Join me on a year of Reflection Practice! Patreon Responsive Parenting Community Members get access to the weekly reflections and insights, as well as bi-monthly Real Parenting Moment Reflections. You also get access to all the workshop sessions and resource packages through the VIP membership, which is only 10$’s a month… for EVERYTHING 😱 Learn how to use reflection to process all the complex, confusing, frustrating and overwhelming moments in your parenting journey. Reconnect with your inner child so you can better understand and connect with your child ❤️ Link in bio @responsive_parenting #responsiveparenting #jmilburn #reflectionpractice #reflection #parentingjourney #healingjourney #patreoncreator #patreon #innerchildhealing #attachment https://www.instagram.com/p/CTVravcnIhD/?utm_medium=tumblr

[heartmindtuning]

Can a self sustaining utopia exist? We visited a site that seemed to have experimented with that claim. It was now in ruins. But it was also claimed a place that was prepared for the arrival of 3rd Reich. Whatever the story, the beauty of nature was mesmerizing because for some reason very few people set foot in this remote place. #fridayvibes #reflectionday #reflectionpractice https://www.instagram.com/p/CZUckZ1FGp3/?utm_medium=tumblr

[responsiveparenting]

Resisting inner child work? “If the thought of connecting with your inner child seems scary or even silly, maybe ask yourself why. What are you afraid of? What mental barriers are you putting up so that you can protect yourself from seeing the world through your childhood eyes? What did those eyes see that they don’t want to see again? Remember, as an adult, you have the power to protect your inner child when you connect with them.” J. Milburn It can take years to build these skills so you let your child see you on your healing journey (within a developmentally appropriate way). It can be a messy journey to deconstruct all the negative thought patterns, avoidance strategies and emotional triggers that have built up inside of us over the years. Often these become just a part of us, but then our children arrive and shine a big light on all these things we’ve just been coping with for years. For me, Reflection Practice has allowed me to start this process in a way that feels safe for me. We have a new program available: 52 Weeks of Reflection Practice for Responsive Parents Link in bio or 👉 https://www.patreon.com/responsiveparentingwithjmilburn It’s available through our Responsive Parenting Community Membership on Patreon. This program teaches how to engage in reflection practice in a way that alleviates guilt, processes thoughts and emotions and develops strategies for future scenarios. #responsiveparenting #jmilburn #innerchild #reflectionpractice #healingjourney #motherwound #motherwoundhealing #innerchildhealing https://www.instagram.com/p/CRrZ_tDnMG6/?utm_medium=tumblr

[responsiveparenting]

This is a post from a few months ago… and it seems that it needs to make a reappearance❤️ This is a vulnerable post that I questioned posting…. My mind is already swirling with all the possible negative feedback I could receive but I NEED parents to know “you are not alone ❤️” I don’t find this easy most days and my mental health impacts my ability to parent and parenting impacts my mental health 🤷‍♀️ There are very few answers for how to actually reduce all these external factors so I focus on giving myself grace ❤️ 5 Ways My Mental Health Impacts My Parenting At Times 1. Lowers my emotional capacity = struggle with emotional regulation 2. Increases my stress and anxiety = Causing me to hyper-focus on anxious thoughts about my kids 3. Reduces my ability to stay organized = this impacts every aspect of our lives from housework to homework. 4. Impacts my social abilities = very difficult to make mom friends and go to social events. 5. Triggers = non-stop triggers coming at me all day long that I can’t escape from or scream at to go away. 5 Ways Parenting Impacts My Mental Health 1. So much guilt…. Being responsible for 3 lives. 2. Lack of adequate rest and sleep. 3. Self-care and personal down time is significantly reduced. 4. Having so much to organize and stay on top of is stressful. 5. Worrying about my children is a next level of anxiety. How has your mental health impacted your parenting? How has parenting impacted your mental health? @responsive_parenting Read more about the tools I use to support my mental health, while parenting, in my latest e-book 👇 
Finding Your Calm: A Responsive Parents Guide to Self-Regulation and Co-Regulation Link in bio @responsive_parenting #responsiveparenting #jmilburn #reflectionpractice #survivalmode #parentmentalhealth #maternalmentalhealth #postpartummentalhealth #trust #oktomakemistakes #safeplace #mistakeshappen #unconditionallove #attachment #healingjourney #innerchildhealing #innerchildwork #mentalhealthawareness #parenthood #motherhood #parentlife #ptsd #mentalhealthmatters #dadlife #selfcare #suicideprevention #mentalhealthrecovery #selflove #emotions #calming #coregulate https://www.instagram.com/p/CZm-NrGlxz3/?utm_medium=tumblr

[responsiveparenting]

We will never be able to achieve “total responsiveness” This means we need to give ourselves grace and decide what is “most important.” This will look different in every home. Reflecting on your priorities, as a parent, can really help you to make difficult decisions and help guide your choices, based on your family’s values, more than outside influence. J. Milburn Do you struggle with prioritizing? I find this is a common challenge for parents I work with. There is so much information coming at us about what our children need. Often the information contradicts each other. It must be overwhelming ❤️ I have been asked “should I just follow you?” I think “NO!!” You need to learn how to follow yourself. Make your own choices that reflect values based on love, not fear. The 52 Weeks of Reflection Practice is a guided journal that helps guide parents through reflections on common parenting dilemmas. It teaches you how to think for yourself and begin to feel more confident in your parenting choices. It is available through the link in my bio @responsive_parenting #responsiveparenting #jmilburn #empathy #connection #selfregulation #earlychildhood #parenthood #childdevelopment #childled #parentlife #healingjourney #dadlife #parentingjourney #kindness #bethechange #childrens #reflectionpractice #parentingsupport #toddlerlife #holdingspace #emotion #kids #childhood #feelings #gentleparenting #allthefeels #compassion #coregulation #traumarecovery #parentingthroughthepain https://www.instagram.com/p/CYtoIewr-FP/?utm_medium=tumblr

[responsiveparenting]

Did you know…. “Trying to be a “perfect” parent is actually linked to anxious insecure attachment quality…. So “Good Enough” is actually better than “Perfect” from an attachment perspective .” J. Milburn What does that mean? It means that balance and grace aren’t just bonuses you try to give yourself, they are mandatory and necessary with Responsive Parenting. Really, it’s about being responsive to yourself, as well as your children. It really is necessary. If you are feeling overwhelmed with your role as a parent, most minutes of most days, you may be trying too hard. Sitting down and reflecting on what aspects you can give yourself more grace in, can actually help you to meet the needs you do think are most important, more effectively. Every parent who I mentor is trying 10 x harder than I ever do at this parenting thing. Many of you are trying to follow every recommendation you find, and so many contradict each other. A parent who is constantly doubting themselves may not be providing that secure base a child needs. Consistency can look very different for every home. As an example, we don’t believe in fighting about bed time so our children mostly go to bed when they want to. People contact me wanting me to tell them how to get their child to WANT to go to bed by 7:30. It’s hard to have it both ways. Often you have to choose one or the other. We choose no battle and late bedtime… maybe you choose battle and earlier bedtime… see it can look very different from home to home. Reference: Attachment and Development by Susan Goldberg (2000) @responsive_parenting As a way to support Parent Mental Health Awareness, I am permanently reducing the price of our 2 Reflection Practice tools in order to make them more accessible to more people. 52 Weeks of Reflection Practice Guided Journal was 15$ now only 10$ Guide to Survival Mode Plans was 10$ now is only 5$ Go to the link in my bio @responsive_parenting #reflectionpractice #responsiveparenting #jmilburn #attachmenttheory #secureattachment #insecureattachment #attachmentstyles #attachment #goodenoughparenting #goodenoughmother #motherwound #innerchild #innerchildhealing #iamenough #parenthood #motherhood https://www.instagram.com/responsive_parenting/p/CYKgRggrpRJ/?utm_medium=tumblr

[responsiveparenting]

“Our inner voice can be a powerful guiding force in our lives. This voice develops in childhood. Depending on a variety of factors, our inner voice can be a source of strength or a burden, at any given time. Practicing things like gratitude and positive affirmations can retrain your brain to have a growth mindset, instead of a mindset focused on deficits.” J. Milburn This is from week 2 of our 52 Weeks of Reflection Practice for Responsive Parents Guided Journal. We are reflecting on our inner voice. What are the messages that play on repeat in our brains? Where did they come from and how do they impact our parenting journey? Purchase the 10$ PDF download and join the FB group, starting Jan 3rd. #responsiveparenting #jmilburn #reflectionpractice #reflection #parentingjourney #healingjourney #innerchildhealing #attachment #innervoice #selfworth #iamworthyoflove #parentingishard #lovingyourselfishardsometimes #unconditionalselflove #affirmation #motivational #keepgoing #parenthood #child #change #journaling #selflove #reflections #motherhood #childhoodmemories #parentlife #children #dadlife #selfcare #memories https://www.instagram.com/p/CYKDIlMrCA9/?utm_medium=tumblr

[responsiveparenting]

This is a vulnerable post that I questioned posting…. My mind is already swirling with all the possible negative feedback I could receive but I NEED parents to know “you are not alone ❤️” I don’t find this easy most days and my mental health impacts my ability to parent and parenting impacts my mental health 🤷‍♀️ There are very few answers for how to actually reduce all these external factors so I focus on giving myself grace ❤️ 5 Ways My Mental Health Impacts My Parenting At Times 1. Lowers my emotional capacity = struggle with emotional regulation 2. Increases my stress and anxiety = Causing me to hyper-focus on anxious thoughts about my kids 3. Reduces my ability to stay organized = this impacts every aspect of our lives from housework to homework. 4. Impacts my social abilities = very difficult to make mom friends and go to social events. 5. Triggers = non-stop triggers coming at me all day long that I can’t escape from or scream at to go away. 5 Ways Parenting Impacts My Mental Health 1. So much guilt…. Being responsible for 3 lives. 2. Lack of adequate rest and sleep. 3. Self-care and personal down time is significantly reduced. 4. Having so much to organize and stay on top of is stressful. 5. Worrying about my children is a next level of anxiety. How has your mental health impacted your parenting? How has parenting impacted your mental health? @responsive_parenting As a way to support this healing journey and Parent Mental Health Awareness, I am permanently reducing the price of our 2 Reflection Practice tools in order to make them more accessible to more people. 52 Weeks of Reflection Practice Guided Journal was 15$ now only 10$ 👇 https://responsiveparentinginspirations.com/products/52-weeks-of-reflection-practice-for-responsive-parents Guide to Survival Mode Plans was 10$ now is only 5$ 👇 https://responsiveparentinginspirations.com/products/a-guide-to-survival-mode-plans #responsiveparenting #jmilburn #reflectionpractice #survivalmode #parentmentalhealth #maternalmentalhealth #postpartummentalhealth #trust #oktomakemistakes #safeplace #mistakeshappen #unconditionallove #attachment #healingjourney #innerchildhealing #innerchildwork https://www.instagram.com/p/CYEhc24rG5r/?utm_medium=tumblr

[responsiveparenting]

To use reflection practice in a healthy way, there has to be a moment where you offer yourself total unconditional love and forgiveness, it’s hard but without that moment where you truly love yourself through the guilt, you will increase your anxiety. J. Milburn What are the benefits of engaging in regular reflection practice? - Change your inner dialogue - Develop tools that encourage emotional intelligence - Begin to heal your inner child - Gain a greater understanding of your own perceptions, based on your life experiences. - Develop a deeper understanding of your child’s perception. - Deepen your child-centred perception of your child(ren) - Learn how to engage in reflection practice without over-analyzing or guilting yourself into change. - Feel more confident in your parenting choices - Learn how to give yourself and your children grace Join me on a year of Reflection Practice! Learn how to use reflection to process all the complex, confusing, frustrating and overwhelming moments in your parenting journey. Reconnect with your inner child so you can better understand and connect with your child ❤️ Get the 52 Weeks of Reflection Practice Guided Journal through the Link in my bio @responsive_parenting Join the FB group with your order# #responsiveparenting #jmilburn #reflectionpractice #reflection #parentingjourney #healingjourney #innerchildhealing #attachment #innerchild #innerchildwork #healinggenerationalwounds #newyear #innerchildhealing #childhood #reflections #parenthood #motherhood #parents #parentlife #dadlife #fatherhood #awareness #knowledge #selfawareness #selflove #selfreflection #alwayslearning #grow #selfcompassion #memories https://www.instagram.com/p/CYB8Ex-ryrx/?utm_medium=tumblr

[responsiveparenting]

Children need a safe place When you were a child and you made a mistake, did you try to hide it from your parent(s) or did you go to them for comfort, support and guidance? If you did go to them for support, comfort and guidance, what did they do to let you know they were a safe place? If you often did feel the need to hide your mistakes, why do you think that is? What could your parents have done to make you feel like they were a safe place for support, comfort and guidance? This is an example of Reflection Practice. We do 52 weeks of this in The 52 Weeks of Reflection Practice Guided Journal. We go through all the little and big parenting choices we make and learn about how we got to those choices. Why we made them and if we want to make the same decision again or not. As a way to support Parent Mental Health Awareness, I am permanently reducing the price of our 2 Reflection Practice tools in order to make them more accessible to more people. 52 Weeks of Reflection Practice Guided Journal was 15$ now only 10$ Guide to Survival Mode Plans was 10$ now is only 5$ Go to the link in my bio @responsive_parenting #responsiveparenting #jmilburn #reflectionpractice #survivalmode #parentmentalhealth #maternalmentalhealth #postpartummentalhealth #trust #oktomakemistakes #safeplace #mistakeshappen #unconditionallove #attachment #healingjourney #innerchildhealing #innerchildwork #childrens #parenthood #compassion #knowledge #journaling #motherhood #calm #parentlife #mentalhealthawareness #dadlife #toddlerlife #ptsd #mentalhealthmatters #holdingspace https://www.instagram.com/p/CYAODzerKs9/?utm_medium=tumblr

[responsiveparenting]

Reflection Practice Reframing Negative Thoughts Next time you start thinking about all the things you did wrong in a situation, think about what you learned. Not what you did right or wrong.... just..... what did you learn? J. Milburn ⭐️ @responsive_parenting #responsiveparenting #jmilburn #selftalk #innervoice #innerchildhealing #innerchild #reflectionpractice #guiltfree #letgoofguilt #processemotions #processingemotions #bigfeelings https://www.instagram.com/p/CX_sCMVrPUa/?utm_medium=tumblr

[responsiveparenting]

“I’ve wasted a lot of time trying to be loved by everyone else, when I should have been learning how to love myself.” J. Milburn Do you practice reflection? Does it often end up in over-analyzing and self-criticizing?? What if I told you that you’re supposed to feel less worried after reflecting? Would you want to know more about how? Well we have a 52 Weeks of Reflection Practice for Responsive Parents Program! Link in bio @responsive_parenting #responsiveparenting #jmilburn #reflectionpractice #reflection #parentingjourney #healingjourney #innerchildhealing #selflove #selfworth #doingthework #loveyourself #mirror #reflections #parenthood #learn #feeling #selfawareness #knowledge #childhood #happiness #peace #joy #personaldevelopment #practicedaily #momlife #fatherhood #dadlife #hope #consciousness #truth https://www.instagram.com/p/CX3MMeiLZjo/?utm_medium=tumblr

[responsiveparenting]

This is a vulnerable post that I questioned posting…. My mind is already swirling with all the possible negative feedback I could receive but I NEED parents to know “you are not alone ❤️” I don’t find this easy most days and my mental health impacts my ability to parent and parenting impacts my mental health 🤷‍♀️ There are very few answers for how to actually reduce all these external factors so I focus on giving myself grace ❤️ 5 Ways My Mental Health Impacts My Parenting At Times 1. Lowers my emotional capacity = struggle with emotional regulation 2. Increases my stress and anxiety = Causing me to hyper-focus on anxious thoughts about my kids 3. Reduces my ability to stay organized = this impacts every aspect of our lives from housework to homework. 4. Impacts my social abilities = very difficult to make mom friends and go to social events. 5. Triggers = non-stop triggers coming at me all day long that I can’t escape from or scream at to go away. 5 Ways Parenting Impacts My Mental Health 1. So much guilt…. Being responsible for 3 lives. 2. Lack of adequate rest and sleep. 3. Self-care and personal down time is significantly reduced. 4. Having so much to organize and stay on top of is stressful. 5. Worrying about my children is a next level of anxiety. How has your mental health impacted your parenting? How has parenting impacted your mental health? @responsive_parenting As a way to support this healing journey and Parent Mental Health Awareness, I am permanently reducing the price of our 2 Reflection Practice tools in order to make them more accessible to more people. 52 Weeks of Reflection Practice Guided Journal was 15$ now only 10$ 👇 https://responsiveparentinginspirations.com/products/52-weeks-of-reflection-practice-for-responsive-parents Guide to Survival Mode Plans was 10$ now is only 5$ 👇 https://responsiveparentinginspirations.com/products/a-guide-to-survival-mode-plans #responsiveparenting #jmilburn #reflectionpractice #survivalmode #parentmentalhealth #maternalmentalhealth #postpartummentalhealth #trust #oktomakemistakes #safeplace #mistakeshappen #unconditionallove #attachment #healingjourney #innerchildhealing #innerchildwork https://www.instagram.com/p/CWniHP-L-Po/?utm_medium=tumblr

[responsiveparenting]

Our kids are often not “the problem.” More often than not, kids are just being kids and it is the adult’s perception of their behaviour that is the problem. Responsive Parenting is not a set of “tips and tricks” to alter the behaviour of a child. If anything it is a process of awareness. You actively engage in becoming more aware of your child’s needs. This usually leads to a realization that we need to understand ourselves better, in order to understand our child. And so begins the process. J. Milburn @responsive_parenting As a way to support this healing journey and Parent Mental Health Awareness, I am permanently reducing the price of our 2 Reflection Practice tools in order to make them more accessible to more people. 52 Weeks of Reflection Practice Guided Journal was 15$ now only 10$ 👇 https://responsiveparentinginspirations.com/products/52-weeks-of-reflection-practice-for-responsive-parents Guide to Survival Mode Plans was 10$ now is only 5$ 👇 https://responsiveparentinginspirations.com/products/a-guide-to-survival-mode-plans #responsiveparenting #jmilburn #reflectionpractice #survivalmode #parentmentalhealth #maternalmentalhealth #postpartummentalhealth #trust #oktomakemistakes #safeplace #mistakeshappen #unconditionallove #attachment #healingjourney #innerchildhealing #innerchildwork https://www.instagram.com/p/CWla2YVLe7O/?utm_medium=tumblr

[responsiveparenting]

Children need a safe place When you were a child and you made a mistake, did you try to hide it from your parent(s) or did you go to them for comfort, support and guidance? If you did go to them for support, comfort and guidance, what did they do to let you know they were a safe place? If you often did feel the need to hide your mistakes, why do you think that is? What could your parents have done to make you feel like they were a safe place for support, comfort and guidance? This is an example of Reflection Practice. We do 52 weeks of this in The 52 Weeks of Reflection Practice Guided Journal. We go through all the little and big parenting choices we make and learn about how we got to those choices. Why we made them and if we want to make the same decision again or not. As a way to support Parent Mental Health Awareness, I am permanently reducing the price of our 2 Reflection Practice tools in order to make them more accessible to more people. 52 Weeks of Reflection Practice Guided Journal was 15$ now only 10$ Guide to Survival Mode Plans was 10$ now is only 5$ Go to the link in my bio @responsive_parenting #responsiveparenting #jmilburn #reflectionpractice #survivalmode #parentmentalhealth #maternalmentalhealth #postpartummentalhealth #trust #oktomakemistakes #safeplace #mistakeshappen #unconditionallove #attachment #healingjourney #innerchildhealing #innerchildwork https://www.instagram.com/p/CWasoLPr6LQ/?utm_medium=tumblr