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Visit this spot for some ideas about how to make mindfulness fun for your family, how to use mindfulness practices to make parenting easier, and also some mindfulness tips just for you . Check back every week for new ideas and stories. With gratitude, Royce

Rediscovering Gratitude Just in Time for Thanksgiving

I frequently wrap up my Zen Under Ten talks with a quick review of what I think of as some of the low-hanging fruit practices – meaning those practices that require minimal time or effort on our part that can have a big impact on our moods, our resiliency, our overall happiness. Without question, to me the number one item on that hit list is gratitude journalling, and I …

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Happiness Now, Success Later - The Happiness Advantage

According to positive psychologist Shawn Achor, our society has the key to success exactly wrong. We’ve all been taught to believe that success is a prerequisite to happiness — if I work harder, I’ll be more successful, and if I’m more successful, then I’ll be happier.

Problem is that science doesn’t back that up. You probably don’t need a scientist to tell you that a positive, happy brain is …

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Back to School Mindfulness

My son started at his new school today. It wasn’t class. Just a short meeting with his academic advisor and a chance to set up his new locker, but his nervous energy was out of control. While we sat waiting for our turn to meet with his teacher, his legs bounced up and down as he told me over and over again how nervous he was – excited, but …

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Five Senses Mindfulness

Five Senses Mindfulness is a great practice to help quiet a distracted mind and restore your sense of calmness and equanimity. It’s also really simple.

Start with three mindful breaths, breathing in deeply and bringing your attention full and completely to the sensation of the breath.

Then work your way through each of your five senses, trying to get past the immediate surface information and deeper into your experience:

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Relief from Bedtime Battles in a Peace Jar

Last night my daughter had a bedtime meltdown. She wanted another story, she wanted to sleep in my bed, she wanted me to sleep in hers. Truthfully, she was just over-tired, and once her emotions were in charge there was no stopping the situation from going downhill fast. Until I remembered her peace jar.

A peace jar is a homemade snow-globe. It’s also my secret weapon in the bedtime …

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A 3-Step Mindfulness Practice for Peace of Mind

Sometimes you just need a quick fix to help get through this moment and into the next. When this happens to me and I’m feeling overwhelmed and unsure of myself, I find it helpful to remember this simple instruction from Pema Chodron’s book Living Beautifully with Uncertainty and Change:

“First, come into the present. Flash on what’s happening with you right now. Be fully aware of your body, its …

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