Email subscriber content library
it makes me so happy to see you here!
I’m delighted that you have decided to join my beautiful email community - The Parenthood Retreat!
Every week (or two!) I’ll show up in your inbox to serve you a slice of supportive and inspiring goodness which I hope will empower you to find balance, calm, fulfilment and confidence in life as a parent.
I’m a big believer in working on ourselves from the inside out, so I’ll regularly invite you to go inwards and connect with your deeper self, by providing a variety of mindfulness audios (as I’m now a trained mindfulness teacher, yey!), journaling prompts, coaching exercises and affirmations for you to dig into.
Everything I share will also be saved here, in this ever-growing content library exclusively available to my email subscribers, designed to support you through the highs, lows, twists and turns of Motherhood.
Please feel free to dip in and out of this growing resource as you want and need.
Enjoy, and see you in your inbox very soon! xxxx
** MINDFULNESS AUDIOS and exercises *
press reset (added 30/01/23)
Sometimes we just wish that we could escape the intensity of life and hit the ‘re-set’ button. This is an ideal mindfulness practice to support you if you’re feeling stressed, anxious or overwhelmed, and want to take a couple of minutes to regroup with yourself when life is feeling a bit too much.
leaves on a stream (added 7/11/22)
When curveballs strike, our minds can jump to all sorts of dramatic conclusions and our heads can fill to the brim with worries, fears and stress. The more we ruminate, the more tangled up and unclear those thoughts and feelings can get - and the more overwhelmed we can become. So creating some space to hit pause and ground ourselves can be an INVALUABLE way to calm our spiralling minds. This 5-minute mindfulness practice will support you the next time you feel your mind spiralling.
rectangular breathing (added 17/10/22)
'Rectangular Breathing' is a simple but effective breathing technique whch can be really supportive if you're feeling overwhelmed, stressed or anxious. It is a strategy you can turn on anywhere, and within less than a minute it should help calm your nervous energy and support you to feel more grounded. Follow these steps...
Focus your sight on something rectangular or close your eyes and imagine a rectangle in your mind
Follow the sides of the rectangle with your eyes (or your minds eye) clockwise
Inhale through your nose on the shorter edge
Exhale through your mouth on the longer edges, gradually lengthening the breath out as you start to feel calmer
Keep tracing the rectangle round until you feel more relaxed and grounded again
a cup of calm (added 3/10/22)
A mini mindfulness tool to make your normal experience of consuming a hot drink into something much more pleasurable and calming. This practice will help you dial down the chatter in your brain, immerse yourself in the present moment and focus in on the power of your senses.
You may even like to turn this into a little daily ritual for yourself…
To ground yourself first thing as you consume your morning cuppa
Or as a chance to to reset and begin your day mindfully after doing the school run
Or while sipping on a nice herbal tea to help you relax before bedtime
Give it a go and see what feels good to you!
BROW, JAW, SHOULDERS (added 31 /08/22)
A short guided mindfulness practice to music, to help you create some space in your mind and ground yourself into your body - perfect for when you’re feeling overwhelmed, over-stimulated or navigating big emotions
Music credit: Adrift Among Infinite Stars by Scott Buckley | www.scottbuckley.com.au
Music promoted by https://www.chosic.com/free-music/all/
Creative Commons CC BY 4.0 https://creativecommons.org/licenses/by/4.0/
** JOURNALLING PROMPTS **
Know that feeling when your mind is spinning with thoughts, and your head is so full it could explode??!!
Well JOURNALLING (or free writing) is an amazing and liberating tool you can use to create some calm and clarity for yourself. Plus it can really help with decision making, problem solving, heightening awareness of our emotions.
The amazing thing about journalling is that there is no right or wrong way to do it. You could write 2 lines or 2 pages, notes, doodles, bullet points ful or you could even just record yourself a voice note if writing isn't for you....it's a practice where you can find your unique flow and express yourself freely for you, and only you.
Here are some journalling prompt for you to dig into for yourself...
HOW DO I WANT TO FEEL TODAY / THIS WEEK? AND WHAT CAN I DO TO HONOUR THAT?
(Connecting with how you want to feel at the start of a day / week / month / new chapter is a powerful way to heighten your connection to yourself, and get really intentional about the choices you go on to make)
WHAT WOULD FEEL POSSIBLE IF I COULD LET GO OF THIS THOUGHT / BELIEF?
(Epecially useful to dig into if you are feeling stuck or all-consumed with a particular worry or belief that’s stopping you from moving forwards or making a decision)
if i knew i couldn’t get this wrong, what would i choose to do?
(Your chance to explore that other more optimistic side of the coin when you’re struggling to make a decision. Our default can be to become totally paralysed by the fear of making the wrong decision, which means we don't entertain the possibility of things going RIGHT. So this is your invitation to play with possibility…)
what is the best that could happen?
(A question to ask yourself and explore when your brain starts to catastrophise and reels off all the disasterous scenarios that fill you with fear. There is so much chance that your worries won't happen - so giving yourself permission to consider this more positive perspective can be really freeing and open you up to the possibility of things working out so much better than you fear)
a prompt to support you as you start a new week…
Rather than diving into the week on auto-pilot take a moment today to stop and think about what you really WANT or NEED for yourself this week. Pick a single word that you want to focus on this week – such as courage, calm, joy, love, gratitude. Journal or brainstorm what this intention means to you and all the ways you might tune into and honour that intention over the coming days.
** affirmations **
Affirmations are positive statements that can help you to challenge and overcome negative or self-sabotaging thoughts. The more often you repeat them, the more you’ll start to believe in them - and there more you can start to make positive changes in your life. Here are some affirmations to try out for yourself:
I AM DOING THE BEST I CAN, AND THAT IS GOOD ENOUGH
(Use this when you find yourself worrying that you're not being calm enough / present enough / fun enough as a parent to help you feel more grounded and connected to yourself )
EVERYTHING I NEED IS INSIDE ME ALREADY
(Use this to boost self-belief and self-trust when you you’re struggling to reconcile a decision by yourself. Remember you are the expert in your own life, and you know what’s right for you best of all )
even though this feels hard, i am safe
(Use this to anchor yourself into some more rational and grounded thinking, and give you the confidence to push through when you find yourself in ‘fight or flight’ mode and feel a pull to protect yourself from failure, embarassment or harm)
taking space for myself supports my WHOLE family
(Use this to remind yourself that carving out time and space for YOU is NOT SELFISH, and to help dilute any guilt that you might find yourself fighting with)
A bit more about me…
I'm Tamsin, a transformational Life and Mindset Coach (aka The Parenthood Coach) and host of The Parenthood Retreat email community. I’m also a trained mindfulness teacher and mum of two spirited kiddos aged 7 and 5.
My mission is to support ambitious but unfulfilled Mums who feel their passion, purpose and potential have been stifled by the intensity of the Mum juggle.
Through holistic coaching and mindfulness, I empower Mums to untangle their busy minds, reignite their fizzling spark and unearth their buried aspirations so they can emerge from the fog of Parenthood with clarity, confidence and calm. And transform their big beautiful dreams into a reality thats buzzing with purpose, balance and joy - while maintaining their integrity as a parent.
If you’re wondering ‘Is this REALLY as good as it gets?’ and you’re ready to take back control of your life, then I’m here to help you make that magic happen!
