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Family getaways are opportunities to connect, but when meeting everyone's expectations, it is easy to lose sight of what truly matters: spending quality time with your family and loved ones. We all know how quickly the special getaways can move from “special family time” to a blur of planning, pressure and packed schedules. 

The good news is that family bonding doesn’t require perfection, silence, or hours of uninterrupted time. Mindfulness is simply about being present on purpose, even in the smallest of moments. Use these practical, easy-to-apply mindfulness practices to try together, regardless of the different ages and family dynamics:

1. Gratitude with intent
Gratitude doesn’t always look like neatly written lists. Sometimes it’s a quick share before bed or a scribble on a scrap of paper. What matters is creating space to notice the good things, even during busy or emotionally charged days. Set aside time during your family gatherings to share what everyone is thankful for. This not only cultivates a positive mindset but also deepens appreciation for each other.

• Begin your meals with one deep breath together before eating.
• Ask everyone to describe one flavour or texture they notice.
• Introduce the first five minutes of the meal as device-free and mindful.
• Younger children can draw instead of writing.

Gratitude helps shift the nervous system from stress to safety. It’s especially powerful for children and even adults, who may struggle to name their emotions but can easily name moments. 

2. Mindful meals
Holiday meals can be noisy, rushed, or emotionally loaded. Instead of aiming for a “perfect” mindful meal, aim for a mindful moment. Before eating, take a moment to express gratitude for the food and the effort put into preparing it. Practice promotes presence and appreciation for the moment.

3. Nature walks
When emotions run high, nature has a way of grounding everyone, parents included. We don’t always go far; sometimes it’s just stepping outside together. Plan a family nature walk to embrace the beauty of the season. Whether it’s a stroll through a park or a hike in the woods, being in nature can enhance mindfulness. Encourage everyone to observe their surroundings. Use this time to connect and share thoughts.

• Turn the walk into a “five senses walk” (name one thing you see, hear, feel, smell, and appreciate).
• End the walk by sharing one thought or feeling that came up

4. Family meditation or breathing exercises
Set aside a few minutes for a guided family meditation or simple breathing exercises. This can help everyone relax and centre themselves, fostering a calm atmosphere. Short, regular practices build emotional literacy and self-regulation far more effectively than occasional long sessions. Remember, it is about being present, so don’t force anything.

• Keep sessions short, 3 to 5 minutes is enough.
• Try “balloon breathing” (inhale to inflate, exhale to deflate).
• Use this practice before outings or after busy gatherings.

5. Mindful storytelling
Share stories from past holidays, focusing on meaningful moments and lessons learned. Encourage all family members to listen actively and engage with each other’s stories. Feeling heard without interruption builds trust and emotional safety, especially for children who may not often get uninterrupted attention.

• Use a talking object or special memory, so only one person speaks at a time.
• Ask listeners to reflect on what they heard.
• Record or write down favourite stories for future holidays.

6. Digital detox
Designate times during family gatherings to unplug from devices. Encourage everyone to engage in face-to-face conversations and activities. 

• Rather than focusing on what we’re “taking away,” we frame this as a connection window in our day.
• Replace screens with games, cooking together, or shared crafts. Have fun.
• Agree upfront on start and end times to reduce resistance.

Predictability reduces resistance. When children and adults know when their devices are returned, they’re more willing to unplug.

By incorporating these mindfulness practices into your family traditions, you can strengthen family bonds and create a more meaningful, joyful time. Family times are not just about the festivities; they’re an opportunity to nurture relationships and cultivate gratitude together. They are not meant to be perfect. They’re an opportunity to pause, notice one another, and create moments of safety, warmth and connection, even in the messiness. Small, mindful practices done with intention can leave a lasting emotional imprint long after the end.