So you’re thinking that it is time to start teaching your child how to read. It seems simple enough. Teach the alphabet and letter sounds, and then just tell your child to “sound it out”.

But it’s so much more complex than that. In fact, the majority of children who struggle with reading lack proficiency in something called phonological awareness. This crucial pre-reading skill can cause significant difficulties down the road with learning to read.

A little bit of intentional practice can go a long way with this early literacy skill. Here’s a brief overview of what phonological awareness is, how it prepares a reader, and four ways to get started today.

What Is Phonological Awareness?

Phonological Awareness is one of the most important early literacy skills your child will encounter when learning to read. Simply put, it is the understanding that words comprise the sentences we speak and those words consist of individual sounds. The tricky part about practicing this skill is that it is done completely orally. This means that when you are practicing identifying the sounds within a word, you don’t use letters.

Therefore, this concept can be very abstract for a little learner. It’s very important to start slow and work your way up from least to most complex skills under the phonological awareness umbrella. Here are a couple of important phonological awareness skills to think about:

  1. Counting words in a sentence: can your child identify how many words are in one sentence?

  2. Rhyming: Can your child identify and create his/her own rhymes?

  3. Orally breaking words apart into individual sounds or blending sounds together to make words

  4. Orally identifying beginning, medial and ending sounds

  5. Orally adding, deleting or substituting a sound within a word

How Phonological Awareness Supports Reading

So why exactly is phonological awareness a crucial pre-reading skill? The ability to orally blend sounds together to make a word or break apart words into individual sounds lends perfectly into a child’s future ability to decode unknown words. If that child can orally identify individual sounds within a word, she certainly will be able to look at a word and break that word into individual sounds and blend those sounds back together to “read.”

Understanding phonological awareness also helps your little one use words that he already knows to decode new words. For example, if your child knows how to read the words cat, hat or mat, he will be able to quickly figure out how to read chat or splat because of the phonological awareness skills of rhyming and sound substitution.

3 Quick and Simple Activities That Support Phonological Awareness Development

Now that you have a basic understanding of why phonological awareness is important and how it directly relates to reading, here are some quick and easy ways to nurture these skills in your future reader:

1. Use toys to count words in a sentence. A simple and engaging way to start thinking about the individual words in a sentence is to use your child’s toys as a way to represent the words. Present your child with a variety of sentences and have her place a toy out for each word in that sentence. Be mindful that she is actually counting words, not syllables, so you might actually want to start by giving sentences that only have one-syllable words like “I love to swim” as opposed to “Open the book.”

Some variations may be to have your child jump for each word he hears or, if it’s a nice day or bathtime, use a squirt toy to squirt for each word.

2. Go on a sound hunt. A very powerful and engaging game you can play with your child is called a “Sound Hunt.” Have your little one pick an object from around your home. Let’s say she chooses a pillow. Then, she will look for other items around the house that begin with the /p/ sound. She might find a piano or some paints from the arts and crafts bin.

When your child gets stronger with this skill, you can challenge her to try to find items that end with the same sound.

3. Read a variety of rhyming books. Rhyming is one of the most important phonological awareness skills because of its direct relationship to reading. One of the simplest ways you can increase your little one’s awareness of rhymes is to read a wide variety of rhyming books. The first objective with rhyming is to ensure your child can hear a rhyme. Think about the line from the popular book Goodnight, Moon. “And there were three little bears sitting on chairs.” You might ask your child which two words rhyme from the page: bears/chairs or bears/and. Or, after reading a book multiple times, you may decide to leave the second rhyme off and see if she can fill in the missing rhyme.

3. Use everyday objects to play sound games. Make the everyday objects in your home extraordinary with this twist on the old classic “The Name Game.” Have your child pick any object he finds interesting in your home. Let’s say he finds a banana. Have him say the object’s name out loud. Then, give him the directive to add, delete, or change a sound in the word. So you might say, “Now say banana without the /b/” or “Change the /b/ in banana to a /m/”. He could say back “anana” or “manana”, respectively.

Making new words by manipulating sounds can get pretty silly and invoke a lot of laughter. Be aware that this is the most difficult phonological awareness skill and should only be attempted after your child has had success in less complex skills.

Baby Steps for Reading

Learning to read is a process in which every child approaches differently. Understanding phonological awareness and intentionally practicing it will equip you with what you need to set your child up for reading success…and some fun!

 

Jenna is a mama, Literacy Coach, and Family Literacy Educational Consultant who specializes in Language and Literacy development. She is passionate about empowering mamas to raise lifelong readers from the bump and up. She shares quick, simple and effective tips and strategies to support your little one at home at simplyworkingmama.com. 

When it comes to investing in a stroller, most parents want the field of options narrowed down considerably to save precious time and sanity. There are hundreds to choose from after all! If you’re looking for one single stroller to take your kiddo from birth to kindergarten (and probably beyond) it’s a smart move to check out Nuna’s ​new TRIV stroller.

Lightweight and flexible, with the ability to stand on its own, the TRIV is built to last with features and functionality unrivaled in the insanely crowded baby gear world. Plus, it looks good enough to practically walk a runway.

 

Revolutionary features

3-position recline

UPF 50+ canopy

Quick-release, 5-point no-rethread harness

Leatherette accented pushbar and armbar

Height adjustable pushbar

Adjustable calf support

Spring suspension technology

All-terrain rubber tires

Sleek and stylish functionality

Ultra-compact

Easy, one-handed fold

Seat faces both forwards and backwards and folds flat both ways

Functional from birth to 50 pounds

Travel system ready with included ring adapter

Car seat ring adapter conveniently folds with the frame

Best of all, the Nuna TRIV is highly versatile with a seat that can face forwards or backwards, easy conversion from a 5-point to a 3-point harness, and a one-handed fold when you’re switching from walking to driving, or ready to wrap it up for the day. Pair it with a Nuna PIPA infant car seat to make it a fully functioning travel system thanks to the ring adaptor included. The fully featured compact stroller weighs a very liftable 19.4 pounds (without insert, armbar, or canopy). So toss it in your trunk and never miss a beat.

 

Strolling around town with the TRIV means supreme comfort and safety for you and your baby, no matter the circumstances. Brave all types of weather with a Merino wool insert for winter and a mesh seat for summer. The agile rain cover is ideal for gray and damp days, while the UPF 50+ canopy fully extends with an eyeshade and window when the sun is strong.

Adjust the pushbar to your perfect height, then cruise in confidence with spring suspension technology to keep the ride going smoothly. A smart storage pocket and oversized basket provide plenty of places to stash bottles, diapers, wipes, snacks, and everything else you’ll need along the way.

Nuna has been at the forefront of modern baby gear since 2007. As a global brand with Dutch origins, Nuna is keenly focused on both manufacturing and design, ensuring that all materials and processes are safe, superior, and truly mindful. Chances are, you’re probably familiar with Nuna’s contemporary collection of car seats, strollers, kiddie cots, chairs, and carriers. But if you haven’t become educated on Nuna gear, we highly recommend perusing the video gallery to see and learn more.

Shop the stylish and reliable TRIV stroller at ​https://www.nunababy.com/triv-usa

–Whitney C. Harris

Our collective calendar looks a bit different nowadays. The daily to weekly monotony began to sink in for us, so I decided to spice up the schedule. Homeschool still applies somewhere in the morning, but as that dwindles away into summer, this may help with the unusual transition this year.

Here’s what I came up with, and it’s been a welcomed adjustment for all in the family! 

MINDFUL MONDAY: Start the week with an open mind.

1. Ask questions over breakfast. Ask anything and everyone gets a turn. You never know what your child might ask. One day, our little one asked, “When all the humans are gone, will the dinosaurs come back?” This led to lots of dinosaur extinction discussions and worthwhile videos. His mind was working as opposed to the usual waffle chit-chat.

2. When on a walk in the neighborhood, name everything that the sun is touching. Find the letter “A” on license plates and street signs. Seek out the most interesting mailboxes (my personal favorite, like the neighbor who transformed their mailbox into a “free library” as well.)

TUNES on TUESDAY: Singing a different tune now, kids.

3. Play some music in the background (parent’s choice) all day long: Think Otis for breakfast, Patsy for lunch, and Mozart for dinner. 

4. Listen to the sounds outside, in the backyard or on walks. On a breezy Tuesday, try laying under the trees and listen to the leaves rustle with your little. “Watch them dance” as my son surprised me by saying. 

5. Order a windchime (or make if you’re craftier than me) for any outdoor nook (respecting neighbors of course). Our new addition was a ten buck wooden find and it’s lovely! 

WACKY WEDNESDAY: It’s a wacky world, so go with it.

6. Want to wear a costume all day, go ahead! Or want breakfast for dinner, no problem!

7. Want to take a shower instead of bath? Sure! Works for me! 

8. Want to listen to a kid’s story via a podcast during snack? Sure!

9. Want to write “mom” on my forehead, depends on my mood…

THOUGHTFUL THURSDAY: Feels good to think and do for others, more than ever.

10. Mail some artwork with a note to grandma, a school friend, or a stranger (like a nearby nursing home that could use some cheer). 

11. Write in chalk on the sidewalk to spread a positive phrase for the neighbors.

12. Help with meal prep, do an extra chore, and tidy the toys.

FAVORITE FRIDAY: Play favorites, the right way.

13. Eat a favorite cereal, sandwich and/or pasta.

14. Wear your favorite t-shirt or hat.

15. Read your favorite book or story.

SUSTAINABLE SATURDAY: Children are our future.

16. Water plants or veggies and/or plant something new. 

17. Take all recyclables to the recycling bin.

18. Support a local farmers market.

19. Do a nature activity like rock art or an outdoor scavenger hunt. 

20. Look through stuff and find the shoes that are getting tight, shirt too snug, or a toy past its prime, and give three things away (parents too).

21. Feeling lazy? Watch a video or show about the planet and going green! “Here We Are” on Apple+ was a huge hit in our house on Earth day and every Saturday since!

SIMPLE SUNDAY: Let it go (your schedule, not a movie reference)

22. Self-play and rest as needed.  

23. A night off from cooking can benefit all around. If you’re able, order from a local restaurant to show support during this time. They probably could use it.

Any variation of the above can work for your family. We need tricks up our sleeves for month three and find some joy in everyday.

Hope you stay Safe, healthy, and full of love

 

Jenni Dawn lives just outside of Los Angeles with her husband, newly rescued dog, and four year old son. She has a background in everything Entertainment, so it makes perfect sense to cover how to entertain family at home. Jenni's also a Cancer survivor with a passion for spreading hope and prevention advocacy. 

Close to half-million babies have been born under quarantine in the U.S. New parents are experiencing a new set of unexpected challenges while they need to remain in their homes. Facebook is debuting the new Parent Resource Hub to offer support during this time. 

mom and newborn

Now parents have the opportunity to connect to the resources they need to take care of all the challenges that come with navigating through the COVID-19 crisis and beyond. 

Whether it’s connecting to local businesses for home supplies through Messenger, expert tips from the World Health Organization on WhatsApp, joining community groups on Facebook or even a mindful break with live concerts & more from Instagram, the new Hub is giving parents an all-in-one place to find everything they need to stay connected.

—Jennifer Swartvagher

Featured photo: Echo Grid on Unsplash

RELATED STORIES

You’ve picked out the crib and the perfect little onesie, but before you bring home Baby there’s an important piece of baby gear not to leave off your list.

Say hello to the new RELX base for PIPA series car seats. It’ll help your family go the distance when it comes to trips of all types. And it’ll mean one less thing to figure out as you navigate parenthood.

There are tons of reasons to check out this new base from Nuna, but here are some of our favorites:

Brilliant features

Bubble-free install clearly indicates the base is installed correctly

Anti-rebound panel

Locking 3-piece steel stability leg

Low profile base for easier loading of your PIPA series car seat

Superior functionality 

5-second install with True lock™ technology

Stability leg is adjustable to fit most vehicles and even middle seats

4 position on-the-go recline with clear recline angle indicators

Smooth platform preserves vehicle seats

Whether you commute as a family on a daily basis, or save car trips for weekends and beyond, the RELX base will ensure you can do everything safely and easily. In just two quick steps, your baby’s seat can go from stroller to car and ready to roll. Choose from an adjustable rigid latch or your car’s seat belt to install the RELX base.  Parents can rest assured that everything is safe and sound thanks to colored indicators (green means go!) and a locking stability leg (it minimizes forward rotation during impact).

It’s a brilliant buy for families with multiple cars and for families in search of safe and simple car seat solutions. The multi-position RELX base combines unparalleled style and innovation. It accommodates various car seat angles and is compatible with all PIPA series car seats. To accompany the first-of-its-kind RELX base, Nuna expanded its car seat family with two new expertly engineered, premium infant car seats—PIPA™ rx and PIPA™ lite r. We all need that kind of flexibility in our lives with little kids!

Nuna has been at the forefront of modern baby gear since 2007. As a global brand with Dutch origins, Nuna is keenly focused on both manufacturing and design, ensuring that all materials and processes are safe, superior, and truly mindful. Chances are, you’re probably familiar with Nuna’s contemporary collection of car seats, strollers, kiddie cots, chairs, and carriers. But if you haven’t become educated on Nuna gear, we highly recommend perusing the video gallery to see and learn more.

Shop the stylish and reliable RELX car seat base at https://www.nunababy.com/usa/car-seats

–Whitney C. Harris

Has my phone become an extension of my arm? Though I live in the jungle, we have wifi. Ordinarily, I’m fairly mindful of regular technology detoxes, but with a surplus of time at home right now, my use of devices has been magnified. A Facetime chat leads to an Instagram post, followed by a zoom call for work, then a photo texted to a friend, and, why not post that on Facebook too? Repeat. It’s an addictive hamster wheel.

The other day I noticed my 6-month-old son Zephyr watching me: fascinated with the device that consumes so much of my attention. If baby Zephyr could talk, he would probably ask, “Why can’t we just watch the trees? They’re far more interesting than that unnatural thing you’re always staring at.”  

Right on little dude, I have much to learn from you! I reach for my phone to add a note about baby wisdom to my stickies app. No!!! I catch myself—again. Mama instinct is slowly kicking in; something is off and balance definitely needs to be restored.  

Don’t get me wrong, I’m grateful for WIFI and my devices. Personally, they’re helping me stay connected with the people that I love during this unusual time. Professionally, technology has made all the difference in managing/marketing my jungle lodge, not to mention launching my new book, Wildpreneurs.

That said, my device usage and dependence are getting way out of control.

A few days ago, I stumbled upon the term “digital wellness” in a book called Breathe to Succeed, by Sandy Abrams. Synchronicity? Though our social calendars have cleared, our headspace is being filled with infinite virtual opportunities. This is a blessing and a real challenge. During this stay-at-home period of time, we’re all Wildpreneurs—we’re adapting to unknown territory and making decisions about how to manage our time personally and professionally. With this new “normal” how will we manage our relationships with our devices?

Baby Zephyr’s simple observation has inspired our family to make a few shifts at home. Do you feel like your brain is being invaded by chronic virtual stimulation? If so, here are Zephyr’s seven simple tips for digital wellness:

1. Have a destination but enjoy the journey. We’re all trying to survive through this unusual time, and devices can be a very effective way to pass the time and stay connected. But they’re also a numbing force that pulls us away from the “right here, right now.” Regardless of the challenge we’re all facing, let’s not forget to notice the simple pleasures and beauty of the world around us. Despite the circumstances, life is happening now—we don’t want to miss it.

2. Practice the “Tree & Breathe” visualization. Wherever you are, find a tree (your phone is not invited to join this activity). Look at the tree and imagine it exhaling as you inhale. Breathe deeply and intentionally. This is a powerful visualization exercise that offers instant revitalization. “Shallow breath leads to shallow results,” says author Sandy Abrams. The next time you’re looking at your device, notice your breath. Is it shallow? Half breaths quickly clog up the mind and body, triggering a spiral of negative side effects. When was the last time you took a really deep breath? There is much out of our control right now but we can control our breath. Zephyr says visit trees and practice this visualization often.

3. Take mini field trips without the phone. Go to the back yard, on a walk, or even just wander to another room in your house. Leave your phone behind. If you live in a small space you might have to get creative. How can you explore your home and find a new perspective? Can you imagine your home through baby Zephyr’s eyes?

4. Recharge your device, recharge yourself. When you plug in your phone for a charge, use this as a prompt to take a mindfulness pause. Arianna Huffington, co-founder of the Huffington Post, suggests treating our bodies as we do our cell phones. “We’re all exquisitely aware of the recharging routine of our phones…And yet, on the flip side, with our bodies and our minds and our souls, we’ll run them right into the ground until the shutdown.” How do you recharge? Why not try a project/activity that is non-technology based…maybe spring cleaning or yoga?

5. Pick up an old fashioned pen and paper. Devices typically offer convenience for on the go. No need for that while we’re stuck in the house, we have plenty of time to do things the old-fashioned way. Why not revert to via pen and paper? What about a wall calendar or agenda book? Dust off your old journal and dive in.

6. Create a technology-free zone in the house. Zephyr has designated a specific area of our living room as a technology-free zone. This is Zephyr’s main play area—no devices allowed, presence, and mindful playtime only.

7. Do a digital detox for half the day. We originally tried to put our devices aside for a whole day and found that to be a bit tricky. Half-day digital detoxes are perfect for us and we’re making them a priority. Baby Zephyr loves it!!!!

My computer battery is running low and Zephyr is just waking up from his nap. It’s time to shut down, plug in my device, roll out my yoga mat, and practice happy baby pose with Zephyr as we look up at the trees. We’re sending jungle health (mind and body) your way!

Known as “The Jungle Mama”, Tamara Jacobi is the author of Wildpreneurs:A Guide for Turning Passion into Business (HarperCollins Leadership, Feb. 2020) and founder of the Tailwind Jungle Lodge on the Mexican Pacific. Tamara is loving the adventure of motherhood! Her son Zephyr was born on Oct, 2019. 

The American Heart Association recommends that children consume less than 25 grams of added sugar per day. That’s exactly six teaspoons. But kids love sweets, and there’s no need to eliminate them entirely. It’s all about minding the portions.

How can you help your kids be mindful and enjoy sugar in moderation?

One great way is to swap out packaged sweets for home-baked treats and to do the baking together with your kids. Many store-bought foods are overloaded with sugar. But if you bake some of the very same treats with your kids instead, you can control how much—or how little—sugar you use.

Bonus: you get to spend time together. Spending time with your children, especially when baking, is a great way to teach the importance of healthy eating or being mindful of the foods they are placing into your bodies. And it’s fun!

Here are two of my favorite ways to control the sugar in home-baked treats:

1. Measure out smaller amounts of sugar than a recipe calls for.

2. Use ingredients that are naturally lower in sugar: Fruits like raspberries and strawberries, for example, and 80% dark chocolate or above.

Ready to try? These three easy recipes are always a big hit to bake, and to eat:

Fruit with Chocolate Shavings: 

  1. 1 cup of fruit. Fruits that are lower in sugar are raspberries, strawberries, blackberries, kiwi, grapefruit, watermelon, oranges, peaches, cantaloupe.
  2. Add shavings of 80% dark chocolate which contains many health benefits. Dark chocolate is rich in minerals including iron, magnesium, and zinc. The cocoa in dark chocolate also contains antioxidants called flavonoids.
  3. You can even add cool whip for a little fun! On average, 2 tablespoons of cool whip contains only 2 grams of sugar.

Ricotta Cheese Cookies:
Makes 30-40 cookies

1 ricotta (whole)
Two eggs
½ cup of sugar
1 cup of butter at room temperature
1 tablespoon of vanilla
4 teaspoons of baking powder
3.5 cups of flour

Directions:

1. Combine butter, eggs, sugar and vanilla. Beat with mixer until fluffy. Add ricotta and mix together. Add one tablespoon at a time of flour; mix in baking powder and continue to mix batter with beater. Once the mixture has all the added ingredients, use a tablespoon to gather the mixture onto your hands and make a ball. A tip? Add a little water to your hands then work with the batter to form a ball (the batter won’t stick to your hands). Once completed, cover a tray with parchment paper and place the ricotta cookies on the tray. Heat oven to 350 degrees. Bake cookies for 12-15 minutes.

Apple cake

6 eggs
1 cup of sugar
8 ounces of oil
2 cups of flour
1 teaspoon of baking powder
1 teaspoon of cinnamon
4 medium-size apples- peeled and sliced

Directions:
Beat eggs and sugar together until fluffy and then add the rest of the ingredients. Using a glass tray covered with parchment paper, add half of the mixture. Place the sliced apples into the mixture and add the remaining mixture to cover the sliced apples. Heat oven to 350 degrees. Place tray in the oven for 40 minutes. Check with a toothpick to see if the cake is baked through. If the toothpick is dry then the cake is done.

 

Maria Sofia’s life mission—inspired by her personal struggles with weight loss —is to educate parents and teachers on the importance of teaching nutrition to young children. Maria is a certified Health, Life and Trauma Coach. She is currently working toward her PhD in holistic health and lives in Toronto.

 

Growing up in an Italian household I was taught to eat everything on my plate at a very young age. My mom made homemade meals everyday. In fact, all meals were always eaten at the table with my entire family, it was our family bonding time. My mom didn’t believe in restrictions; however, the only thing we were not able to eat was sugar. Sugar was a staple product in our pantry however it was only used for special occasions. 

I never believed in cutting sugar or food completely out of my diet. I enjoy food too much to enforce restrictions. In fact, the more I feel restricted the more I rebel and its the same when it comes to food. 

As a health coach, the first thing I teach my clients is to create a healthy lifestyle. That’s right, I said a lifestyle, not diet. I think what we need to do is stop telling ourselves that we are “going on a diet” but rather help ourselves understand the importance of creating a long last healthy relationship with food.

Secondly, I work with clients to understand how stress affects them. We are all affected by stress differently. I realized after all my hardships that I am an emotional eater and when under extreme amounts of stress, I seek comfort in food. Once I became aware that I was actually doing this I was able to change and develop tools to cope.

If you are an emotional eater, then you need to go within yourself and take time to become aware of and understand your triggers, only then you can learn how to control them. Once you do, you will be able to still enjoy your favorite treats in moderation. If you don’t feel you can do this on your own, work with a certified health coach could make a world of a difference.

The key is portion control, not restriction or elimination. It’s about eating foods that nourish your body—which in fact will help you crave less sugar. A craving towards sugar is your body telling you its missing something maybe you are lacking certain vitamins. From an emotional standpoint, we are searching for a quick fix, but often after we have it, we end up feeling guilty or not well.

Today I look at my meals in a mindful way, I called it mindful eating. Each person’s body is unique, we all react differently to foods and so our lifestyle should focus on eating foods that give us energy rather than take it away. Having excessive” amounts of sugar can cause negative effects on our bodies such as Type 2 diabetes, obesity, hypertension, cholesterol, allergies, tooth decay, and cardiovascular disease.

This is why it’s important to understand how sugar reacts in our bodies and become aware and mindful of eating foods that nourish and provide us energy in healthy ways.

Understanding the difference between simple and complex carbohydrates’ can go a long way in mindful eating. For instance, simple carbohydrates are digested and absorbed quickly and they provide a quick burst of energy followed by a crash.

Complex carbohydrates, on the other hand, are sugars that take the body longer to breakdown and are packed with vitamins, minerals, and fiber.  Some examples of complex carbohydrates are millet, quinoa, brown rice, and veggies. These are great because they do not spike your blood sugar levels quite so drastically as simple carbohydrates and help provide you the energy to sustain throughout the day.

Here are 3 quick tips for eating sugar in a healthier way:

1. Eat more fruits and vegetables containing natural sugar throughout the day this will help control your sugar cravings. Fruits that are naturally lower in sugar are raspberries, strawberries, blackberries, kiwi, grapefruit, watermelon, oranges, peaches, and cantaloupe.

2. Switch soda for filtered water—get a little crazy, add raspberries, lemon or any fruit if you desire this will help you boost your metabolism. Tip: Try drinking a cup of lemon water on an empty stomach in the morning help flush toxins and boost your metabolism.

3. Switch from processed sugar to natural sugars and use organic honey, organic maple syrup brown sugar or coconut sugar. If this change is too drastic, I recommend cutting down first, so if you use usually use two sugars then move to use only one at first to slowly ween yourself away from it. And you should stay away from any artificial sweeteners.

If you want a fun and easy way to explain sugar to your children considering purchasing my book called “Mommy, Can I Eat This?” I wrote it to help parents and children understand the importance of watching your daily intake of sugar. 

 

Maria Sofia’s life mission—inspired by her personal struggles with weight loss —is to educate parents and teachers on the importance of teaching nutrition to young children. Maria is a certified Health, Life and Trauma Coach. She is currently working toward her PhD in holistic health and lives in Toronto.

 

I heard this phrase the other day, “Something of value to your heart” and I wondered how we can turn these circumstances into something of value to our hearts? A lot of us either have more time than we’ve had before or less time. Whichever category you fall into, how can you curate your days so that they bring value to your heart? One way to do this is to hold your own at-home retreat. 

Before the quarantine, many of us may have taken a weekend or a week and go off somewhere to experience time with friends, sought out the quiet we crave to be able to think, make decisions, re-energize or relax—so why not do this now in the comfort of our own home as a way to create calm and community?

I’ve created two schedules for you to follow. One is for those who have more time and the second is for those who have less time. You can commit to doing this for an hour, a day, a few days, a week. You can sit in meditation for as little or as long as you want—it is completely up to you; however, the idea is that this is going to give you the practice to start moving you towards that thing that brings value to your heart. And while you’ll be in separate places, this is also something that you can do with friends at the same time. This at-home retreat will give you some quiet within the noise that surrounds you, bringing a sense of calm to the uncertainty.

For Those with More time:

  • Set Your Intention: What is bringing you to do this right now?
  • Mindful Movement: This is doing any movement that feels good to your body, and paying attention to the movement. You circle your hips and put your attention on the sensation of what it feels like. You dance in your kitchen and put your attention on the way your arms are moving. 
  • Breakfast: Eat something fresh. Fruit is a great way to begin the day. Think of something light.
  • Meditation: Sit for 5 -30 minutes, whichever feels best for you. You can do guided meditations or on your own. 
  • Walk: As spring is here, take this time to get outside and go for a walk. 
  • Journal: You can do three pages of stream of consciousness writing, or write out what it is you’re grateful for. You can also use the following prompts: How can I take care of myself today? How do I want to feel today? What brings me joy?
  • Lunch: Eat something fresh. A nice salad with protein. Again, go for something light. Hydrate.
  • Meditation: Sit for 5 -30 minutes, whichever feels best for you. You can do guided meditations or on your own. 
  • Walk: Take this time to explore your neighborhood or places you’ve wondered about but never felt like you had the time to visit.
  • Listen to an Educational Talk: Turn on a TEDx talk or do a search for something you’ve wanted to learn about.
  • Meditation: Sit for 5-30 minutes, whichever feels best for you. You can do guided meditations or on your own. 
  • Dinner: Make yourself a warm, comforting meal 
  • Talk with Friends: Plan the call ahead of time so you know what time you’ll be connecting. You can invite a group of your friends to join together. If you do this retreat with friends, this would be the time for all of you to connect and talk about your experiences. Or if you aren’t doing this with friends, use this time to connect with someone who you really enjoy talking with, and who you can have a conversation with that will leave you feeling fulfilled, inspired, and motivated. 
  • Read: Pick up the book you’ve been trying to read for the last few months. 
  • Stretch: Do some simple stretches to let your body know it’s time for rest.
  • Sleep: Do a Yoga Nidra meditation to prepare your body for sleep.

For Those with Less Time:

  • Set Your Intention: What is bringing you to do this right now?
  • Mindful Movement
  • Meditation: Sit for 5-10 minutes whichever feels best for you. You can do guided meditations or on your own. 
  • Breakfast
  • Lunch: Stop what you’re doing and take lunch. Sit with your children or with your partner or roommates. Eat something fresh. A nice salad with protein. Again, go for something light. And hydrate. 
  • Walking Meditation: After lunch get outside and go for a walk. Even if it’s only around the block. While you’re walking notice the trees, the sounds in the environment, welcome everything you hear with non-judgment and friendly attention. Notice how your arms move when you walk, the feeling of your feet in your shoes. If you notice you’re caught up in thought, say thanks for sharing, and then as yourself focus on what your feet are doing, what your are hands doing. 
  • Dinner
  • Read or Listen to an Educational Talk
  • Stretch
  • Sleep

Cynthia Kane is a certified meditation and mindfulness instructor and the founder of the Kane Intentional Communication Institute. She is the author of How to Communicate Like a BuddhistTalk to Yourself Like a Buddhist, and the upcoming book, How To Meditate Like A Buddhist