Finding Balance During the Summer Holidays with Mindfulness for Parents

Summer is an exciting time, but it’s no secret that juggling children, holiday plans, and daily routines can make things overwhelming. My husband, Steve, our toddler daughter, and I love to make the most of the warmer months, whether we’re heading outdoors or planning family adventures close to home. But with all the activities and family commitments, we also make a conscious effort to practise mindfulness, bringing balance and calm into our lives amidst the summer hustle.

For parents, mindfulness isn’t just about meditation – it’s about embracing the present moment, finding joy in simple activities, and reducing stress by managing expectations. Here are some mindful practices and tips that we’ve found helpful, designed to make summer an enjoyable, relaxed season for both you and your family.

1. Embrace Morning Rituals

Morning rituals can be a great way to start the day on a calm, positive note. For Steve and me, mornings before our daughter wakes up are precious – a chance to take a few deep breaths, enjoy a cup of tea, and set intentions for the day ahead. This doesn’t need to be complicated; it’s all about creating a space to centre yourself before the day begins.

Simple morning mindfulness rituals include:

• Breathing Exercises: Taking a few deep breaths before getting out of bed can help ground you and set a calm tone for the day.
• Stretching: A short stretching routine releases tension and gets the body moving, a wonderful way to start the day physically and mentally prepared.
• Journaling: If you enjoy writing, jot down thoughts, intentions, or a list of things you’re grateful for. Practising gratitude, even briefly, can shift your perspective and help you embrace the day’s small joys.

For parents of young children like our toddler, early mornings can be unpredictable. If you don’t get quiet time, remember that a short breathing exercise or quick stretch can make a difference, even if done with your child nearby.

2. Engage in Mindful Activities with Your Children

Mindfulness can be practised with your children, and summer presents plenty of opportunities for this. Spending time in nature or exploring simple, sensory-based activities can be a wonderful way to help children engage with the world around them while giving you a chance to be present with them.

Some ideas for family mindfulness include:

• Nature Walks: A slow walk in a nearby park or nature reserve allows everyone to take in sights, sounds, and smells. Encourage your children to notice the leaves, flowers, birds, and insects. We’ve found that our daughter loves pointing out interesting things, and taking the time to see them through her eyes makes the experience richer.
• Sand or Water Play: If you’re at the beach or have a sandpit at home, take time to build sandcastles, feel the sand, and notice the textures. Similarly, water play can be incredibly calming. Focus on the sensations and enjoy these activities with your children in a relaxed, mindful way.
• Mindful Listening: Sit quietly and listen to the sounds around you. This can be done indoors or outside. Children can learn to tune into birdsong, rustling leaves, or even distant traffic, turning a simple moment into a mindful practice.

Practising mindfulness with children is less about formal meditation and more about encouraging curiosity, presence, and sensory engagement with the world around them.

3. Simplify Summer Plans

It’s easy to fall into the trap of over-planning during the summer, with endless outings, holidays, and activities filling the calendar. However, simplifying your schedule can allow everyone to enjoy the moment without rushing or feeling overwhelmed.

We try to plan one main activity per day, keeping other parts of the day open for unstructured play, rest, or spontaneous outings. This approach also allows us to adjust plans if our daughter needs a nap or if we want some quiet time together as a family.

Remember that sometimes, the simplest moments – like playing in the garden or having an afternoon picnic – can be the most memorable. Slowing down helps parents and children appreciate the present, making the day feel more relaxed and less task-driven.

4. Take Short Breaks for Yourself

Finding time for yourself is vital for maintaining mental balance. Short breaks, even five or ten minutes, can make a world of difference. Whether it’s stepping outside for fresh air, practising a brief breathing exercise, or simply enjoying a moment of stillness, these breaks help you recharge and refocus.

Some easy ways to include mini-breaks in your day:

• Breathe and Pause: Take a few moments to pause between activities. When Steve takes over with our daughter, I might use that time to focus on my breathing, close my eyes, or simply enjoy a quiet moment.
• Listen to Music: If you enjoy music, listening to a favourite song can be surprisingly effective at boosting your mood and helping you feel refreshed.
• Mindful Snacking: Eating mindfully, focusing on taste and texture, even for a short time, can turn a regular snack into a calming ritual.

Making time for these short breaks allows you to approach parenting duties with more patience and a sense of calm.

5. Practise Letting Go of Perfection

Many parents feel pressured to make summer an ideal season, but trying to meet unrealistic expectations can lead to frustration. Practising self-compassion and letting go of perfection is essential for a mindful summer.

Be flexible with your plans, and accept that not every activity will go smoothly. We’ve had plenty of days where our toddler wasn’t interested in the activity we’d planned, and learning to let go has helped us enjoy moments as they come. It’s helpful to remember that quality time, not perfection, is what creates lasting memories.

6. Create Evening Wind-Down Rituals

As the day winds down, having a calming evening ritual can help everyone transition from a busy day to a peaceful night. We often include a relaxed storytime, with dimmed lights and soft music, to signal bedtime. Creating a soothing atmosphere can help toddlers settle down and provides a moment of peace for parents as well.

Our family’s evening wind-down includes:

• Bedtime Story and Chat: Reading a book with our daughter and talking about the day helps her unwind and signals that it’s time to rest.
• Stretching or Gentle Breathing: A few gentle stretches or a brief breathing exercise can calm the body and mind, easing the transition to bedtime.
• Expressing Gratitude: We take turns to say something we enjoyed that day, a simple habit that fosters gratitude and brings a positive close to the day.

Creating a calm evening routine ensures that everyone ends the day on a peaceful note, ready to embrace the following day’s adventures.

Conclusion

Mindfulness can be a valuable tool for making summer a season of joy and balance. By embracing simple practices like mindful mornings, unhurried schedules, and family-friendly nature activities, you can create a summer that is not only enjoyable but also calming and enriching for everyone. With these tips, parents like Steve and I can bring mindfulness into daily life, allowing us to enjoy every moment with our little one, whether we’re out in nature or simply spending time together at home.

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