You can do this Burst for free in the Bearmore app. It walks you through each activity, step by step. Pick a time and we'll get it ready for you.
Tidying & cleaning (mindful)
Sarah's gentle-parenting work holds a message: regulated parents make regulated homes. A short tidy-up of the day's mess, in low light, without the radio. The act of tidying is help start the wind-down.
This works well because eating mindfully in a clean space can feel more calm and satisfying with a fresh environment around you.
Eating (mindful)
A real cup of tea or warm milk, sat down, phone in another room. Sarah writes about the parent's own wind-down being the bit nobody schedules.
This can be a good pairing because both involve awareness, so breath work feels like a natural extension of mindful eating.
Breath work
This is a simple practice she recommends for kids that works for adults too: long exhales, longer than the inhale. Five to ten minutes is enough to bring you down a notch.