This is what a mindful day could look like

Mindfulness expert and mindful parenting teacher Walter Weibel suggests that parents take a day of mindfulness every now and then. A day without commitments and appointments is suitable for this, and nobody should have to work or go to school. Smartphones, televisions, radios, computers, games consoles and similar devices should be switched off on this day. Ideally, all family members should join in.

You should carry out all tasks on this day like a monk or nun: with all your attention and without haste. The aim is not to complete the tasks as quickly as possible. «Give yourself completely to what you are doing,» says Walter Weibel, «without asking yourself why no other family member is doing these tasks.»

«Give yourself completely to what you do»

Walter Weibel, mindfulness expert

The following daily plan is a suggestion, intended as inspiration that you can adapt to your family reality. Very important before you start: put all expectations for the day to one side.

7.30 a.m. Sitting meditation
8.15 a.m. Mindful preparation of breakfast
8.30 a.m. Mindful drinking of a cup of tea or coffee
8.45 a.m. Mindful waking of other family members (take a moment to look at your sleeping children beforehand)
9.10 a.m. Mindful breakfast, while speaking and listening mindfully
10.00 a.m. One-hour walk, alone or with a family member who would like to accompany you (in the latter case, mindful talking and listening and periods of silence while walking)
11.00 a.m. Mindful playing, being together or talking with the children
11.30 a.m. Mindful preparation of lunch
12.15 pm Mindful lunch
13.00 Sleeping or resting
14.00 Mindful gardening/ handicrafts/ mindful painting/reading
3.00 pm Mindful play, being together or talking with the children
16.30 Mindful yoga or another physical activity that makes you feel good, e.g. swimming
17.30 Mindful preparation of dinner. If you would like your family members to participate, assign them tasks in a mindful way
18.30 Dinner. Eat mindfully, talk mindfully and listen mindfully
20.00 Mindful walk, mindful reading or a game with the family
21.00 Mindful putting the children to bed
21.30 Meditation
22.15 Night's rest

Read more:

  • Practising mindfulness should help families find a more relaxed way of living together. But how does it work?
  • How to practise mindfulness with your children. We have put together four tips.
  • Mindfulness. Living in the here and now. A trend that has already reached schools .