For the Early Days With a Newborn
Designed by BearmoreTake five minutes for you, whenever you can grab them.
Trade running on empty for short breaks when you can. Even if you’re on low energy, with a baby nearby, this one works. Breathwork, compassion meditation, and a gratitude practice.
The runsheet
Just breathe
Breath workA bit of controlled breathing whenever you get a moment, sitting, feeding or rocking. No special setup required; just lengthen the exhale.
12 min activityBearmore’s thoughts on doing breath work before break
This pairing is especially effective because structured breathing changes your nervous system response, and a quiet break lets those changes lock in without new demands.
BreakWhenever they need you
10 minThe ten minutes here is a placeholder, not a strict requirement. This gap is however long the baby takes, five minutes or fifty, and it might be a feed, a settle, a nappy change or all three at once. Pick the next part up when there's a gap for you.
Bearmore’s thoughts on doing break before meditation (compassion)
This works well because a relaxed state from a break can help you approach compassion meditation with a softer, more open heart.
Meditation, just ten minutes
Meditation (compassion)A few moments of kindness toward yourself. You’re probably taking care of everyone else on no sleep; this is not the time to be hard on yourself.
10 min activityBearmore’s thoughts on doing meditation (compassion) before break
This works well because a break lets any warm, compassionate feelings settle in their own time without new demands.
BreakCome back when you can
10 minSame again, and the number means nothing. Take the last part whenever you next get a moment, in whatever order suits the day. There's no streak to keep and nothing here goes stale if you leave it. Doing one of the three on a rough day is still doing it.
Bearmore’s thoughts on doing break before gratitude
This is an excellent pairing because quiet moments make small positives easier to notice, priming gratitude practice.
Gratitude session, six minutes
GratitudeFind one good thing, however small, even on the worst night. A way to catch the moments that are going right.
6 min activityTime well spent.
54m spent doing something good for yourself.
The breakdown
Burst evaluation
Wellbeing focus
About this Burst
This is a short, relieving break for new parents, mums and dads both, running on broken sleep. It’s three simple things you can do in stolen minutes, even with a baby on your chest: work with your breath, turn some compassion toward yourself, and find one thing to be grateful for. No floor time and no equipment needed. The gaps between the three are marked at ten minutes, but that number is only there to show they don’t have to run back to back. Do them in any order, hours apart if that is how the day goes. One out of three on a rough day still counts.