Mindfulness for Mothers
ditch the drama and be a calm mama
You want to be a present and joyful mother.
And that can be really hard sometimes.

Mindfulness is a powerful practice that can help you be the mom -- and the YOU -- that you want to be.

You can learn to ditch the yelling and the drama, and be a calm mama!
Do you feel stressed out, overwhelmed, and exhausted?

At the end of the day, are you just drained by all the battles and drama?

I get it...
Being a mom is amazing...

and it's also really HARD!
Some days you can hardly contain your joy
 And some days you just feel overwhelmed and depleted

 Some days your children are absolutely delightful
 And some days your children drive you absolutely crazy! 

Motherhood truly is “the full catastrophe.” 
 We want to be calm, present, compassionate, and available
as we do the important work of raising our children. 

 But that’s REALLY FREAKING HARD, isn’t it?!?

It's hard because we may not have a village of family members or other mothers to turn to for support.... or because the only advice we get is "go out and get a massage!", as if that's going to somehow make it all better.

I don't have all the answers, but let me tell you what I know is true:

Mindfulness can help you, mama!
When we practice mindfulness, our mindful, compassionate, and engaged way of interacting with the world impacts everyone we come into contact with — including our children. 

Mindfulness transforms how we relate to our own lives, and provides valuable tools for staying calm, even in the most crazy of storms.

Mindfulness nourishes us in truly restorative ways.

Establishing a mindfulness practice, and discovering how to bring your mindful awareness and compassion to the day-to-day routines of parenting can truly help you be the mom you WANT to be!
What is mindfulness?
Mindfulness is our ability to attend to the present moment, with curiosity and without judgment. It is a powerful tool that transforms how you relate to your own life and how you engage with the world. When we practice mindfulness, we cultivate greater calm, balance, and ease.
I'm here to teach you mindfulness in an accessible, practical way, to help you FIND the time to nurture yourself, and give you specific instructions for starting a mindfulness practice... so you can ditch the drama and be a mindful mama! 
Sarah Rudell Beach, M.Ed.
Mindfulness Instructor

Executive Director of Brilliant Mindfulness

Creator of the popular website Left Brain Buddha
What would it be like to...

* take care of yourself in ways that are truly nourishing?

* reduce the drama and yelling, and have more peaceful interactions with your kiddos?

* learn to calmly respond to the stressful moments of parenting, instead of simply reacting or flipping out?
This powerful online course gives you the instruction, the supportive community, and the accountability you need to start your mindfulness practice... and to become a mindful mama!
Course Dates:
Registration has closed for the Fall 2016 session.

Each week you get access to a new week of content, and there's no need to be online at a certain time. With FOREVER ACCESS to the content, you can come back and review the course whenever you'd like!

If you're a stressed-out mama, you need this course!
We get good at what we practice...
and we're always practicing something!

When we repeatedly practice the stressed-out and overwhelmed version of parenting, that’s what we get really good at, and what we continue to do.

When we cultivate mindfulness — nonjudgmental, present-moment awareness — we can access the stillness and clarity that will help us tap into our inner wisdom.
We can truly BE THERE for our children, with our loving, compassionate presence.
We can cultivate a new practice, a new perspective on motherhood that can transform not only how we parent, but how we understand our own lives.
Just the facts, mama....
A 2015 study of mothers of preschool children found that mindfulness helped moms manage parenting stress -- specifically in parent-child interactions. 
Another study found that not only are parents less stressed, but the CHILDREN of parents who practice mindfulness are less stressed-out, too!
Other benefits of mindfulness include lower rates of depression and anxiety, improved cardiovascular health and immune system response, greater focus and concentration, and better sleep!

And what mama couldn't use all of that?
With practical instruction, compassionate support, and an online community of like-minded mamas, Mindfulness for Mothers lovingly guides you on your journey to joyful motherhood.
What you'll learn in
Mindfulness for Mothers 

Week One
Mindful Mama
❊ learn what mindfulness is -- and what it is not -- with detailed, no-nonsense instructions for starting your own practice (so there's no worry about "Am I doing it right???")

❊ find out why I think mindful motherhood is far more important than mindful parenting

discover the three essential qualities we cultivate with mindfulness practice, so you can focus on what's important, and meet each moment with ease

❊ develop, or deepen, your personal meditation practice to cultivate greater calm and balance in your days
❊ learn powerful practices for dealing with your thoughts and emotions ~ so they don't get the better of you!

❊ explore how mindfulness can be applied to the day-to-day work of parenting so mothering feels easeful, not stressful!
Week Two
Nurtured Mama
❀ create a self-care plan to nurture yourself and recharge your batteries, so you have the energy and internal resources to care for your children

❀ learn why self-care should be about refuge, and not  "vacation" ~ and how you can build refuge into your day

❀ find out how to MAKE time for yourself (instead of trying to FIND it!) — even in your “busy mama” life!

❀ design your personal self-care strategy from my menu of over 60 nurturing, do-able, mama-friendly practices so you feel energized each day, instead of depleted

❀ discover research-based practices that support joyful and meaningful living (including the happiness formula) so you can live your best possible life!

❀ embrace self-kindness and self-compassion, and lose the guilt over “me-time”
Week Three
Calm Mama
♥︎ learn mindfulness practices that help you keep your cool when your kids are fired up, so you can ditch the drama, mama! 

♥︎ investigate and work with your “triggers” ~ a.k.a., you'll literally figure out how to "stop sweating the small stuff"

♥︎ learn simple practices for developing greater emotional awareness and working with your emotions ... because it's when we resist or fight the emotions that we suffer

♥︎ explore the latest research on stress (hint: stress is a given, but being stressed out is OPTIONAL! ... so I'll teach you how to opt out!)

♥︎ discover soothing and helpful mantras and calming practices for tense mama moments, so you can respond instead of react, and handle difficult situations with grace 

♥︎ discover how your personal history and experiences influence the way you parent — and how you can use this insight to be the parent you want to be
Week Four
No-Drama Mama
❧ discover mindfulness-based parenting techniques that support your child's emotional and cognitive development, so discipline truly becomes a teaching tool 
❧ explore — and practice — positive, mindful discipline strategies (that actually work!)

❧ learn how to communicate more effectively with your children ~ so you can ditch the yelling and threatening!

❧ discover the most important first step in effective discipline (it's often the LAST thing we think to do!)
❧ develop strategies for repairing ruptured relationships ~ because it's not about being perfect! We all make mistakes... 
Week Five
Practice Week
a week to catch up on content, continue your practice, and ask lots of questions!
Weeks Six and Seven
Mindful Mama,
Mindful Monkeys
Share mindfulness with your kids!
We'll wrap up this course with TWO weeks devoted to teaching mindfulness to our children, and making mindfulness a family practice.

✮ discover what you need to know BEFORE you teach mindfulness to your kids

 ✮ learn age-appropriate techniques for teaching mindfulness to children ages 3-18

 ✮ choose from a variety of activities that teach children emotional awareness and self-regulation skills

 ✮ play mindfulness games with your kids (I've got some handouts just for them!)

✮ watch demo videos with me and my son -- perfect to watch with YOUR little monkeys!

Forever Access!
Ever signed up for an online course and then discovered you couldn't complete it in time?

That won't happen in Mindfulness for Mothers, because you have "Forever" Access to the online content!

Yes, I'm serious. I know you're a busy mom, so I know you may not have the time to get each lesson done each week.

And I know that a lesson that doesn't seem relevant to you right now may be exactly what you need to learn in six months... or in six years.

So once you register, you have all the time in the world! We'll move through the lessons together in sequence, and then you can keep coming back to the videos, the guided meditations, the reflection prompts, and more, until you send your little one off to college.

* or until the Internet becomes the next VHS and I'll have to send everything to you via hologram or whatever else it's replaced with. (That's why "forever" is in quotes. Because I can't predict the future. I'm in the NOW.)
What people are saying...
This course is a game changer!
"Mindfulness for Mothers was a true game-changer for me. The emphasis on self-care and learning to understand your emotional triggers is essential for mothers, who so often put their own needs on the back burner and don't make the time to explore their own feelings. This course helped me to have compassion for myself AND my children, and it taught me how to respond rather than react, a practice that has helped me tremendously during high-stress parenting moments."

- Stephanie Sprenger, mother and writer at Mommy, For Real (and 2015 course participant)
Sarah is a breath of fresh air!
"As a trained mindfulness teacher myself, I look for teachers who live and practice what they teach. Sarah has such an inviting, authentic, and gently powerful presence. Her voice is soothing and supportive, and her instructions are clear. She truly lives her passion for mindfulness, and it's beautiful to see. There is a genuineness to her that makes my heart smile."

- Lisa McCrohan, LCSW, mindfulness & yoga teacher, writer at Barefoot Barn
How the course works
All of the content for the course is in the members-only, password protectedBrilliant Mindfulness * Brilliant e-Courses online system.

 Each week, beginning Monday, September 12, you'll be able to access an entire week of content.
You can work through the course at your own pace -- do one lesson a day, or perhaps do all of them on the weekend. It's up to you!
Each week's content includes:

❉ written material
you can read through the lessons when it's convenient for you

❉ instructional videos
the videos are short (10-20 minutes) so you can watch while the kids nap!

❉ 2 audio meditations per week
you'll end the course with a library of 8 different guided practices to choose from to continue on your own!

❉ pdf downloads for journaling and reflection
gain insight into your triggers, and reflect on your role as a mother

❉ comments section for discussion and sharing
get support from me and other participants

❉ online Facebook community
connect and share with like-minded mamas

❉ three coaching and Q&A calls
we'll gather LIVE three times during the course for guided meditation, additional instruction, and lots of time for your questions so you can get the most out of the course! 
Take charge of your happiness, mama!
"I love the practical tips in this course! Thank you for always providing tangible and specific things we can do everyday! It really empowers me to take charge of my own happiness!"

2015 Mindfulness for Mothers participant
Registration Bonuses!
Mindfulness is about patience, but I know you'll want to get started right away!
Register today and get INSTANT access to the following bonuses:
Mantras for Mindful Mamas
A 13-page e-book featuring my 10 favorite mommy mantras so you can start your journey to mindful motherhood today!
Intentions and Stress Assessment
A four-page download for journaling, and reflecting on your current stress levels and "triggers" before the course begins.
The Attitudinal Foundations of Mindfulness
Learn the seven fundamental components of a mindfulness practice, as outlined by Jon Kabat-Zinn, and explained by me!
Join over two hundred mamas who have discovered the beauty of mindful motherhood in this powerful course!
Oh, the amazing benefits of this course!
Detailed mindfulness instruction
We'll demystify mindfulness and meditation -- you'll get clear, detailed, and practical instructions for starting your practice! No more confusion about what you actually do when you meditate!
Do-able self-care practices
You'll learn how to care for yourself in research-based ways -- none of this "go get a massage" advice! You'll discover how to truly nurture your soul ~ so you can nurture your family.
Practical parenting strategies
You'll explore and practice simple but powerful parenting techniques that reduce the drama, yelling, and fussing (for you AND your kids!)
Let me tell you how mindfulness transformed MY experience of motherhood!
Several years ago, as I struggled with postpartum depression and anxiety, I began to read about mindfulness.

Of course! I thought, I just need to be more mindful! Thank goodness I read this book!

And then I tried to be mindful.

Without any of the meditating….

I didn’t want to waste my precious time sitting on a cushion doing nothing! I mean, I had all this parenting I had to do! 

But I realized that mindfulness didn’t work if I just read about it and liked the idea of it.

Once I started meditating...

... my life started to change.

I discovered a peace and stillness at the core of my busy life.

I smiled more. I laughed more. 

I found a new way of being and doing and mothering.

I realized I could respond much more skillfully to my children ~ even when they were driving me crazy!

I learned to be kind and compassionate to myself.

I knew that mindfulness had transformed me as a mother.

I knew I should start teaching this to others.

Things are much more manageable now!
"I am a full time teacher and mother to a 17-year-old son with special needs. My nerves are quite often frayed and at times I struggle to cope with my son’s unpredictable mood swings at. This course has really helped me to calm myself when my son loses control. Things seem much more manageable now."

- Jeanne, 2015 course participant
I'm filled with more joy and wonder!
“After my divorce, I was depressed, stressed, anxious, and had to handle all those rampant emotions while also caring for my two children, both under the age of five,. Through Sarah’s course, I was able to recognize and acknowledge those negative feelings and let them go. Mindfulness helps me be more patient and tolerant with my children, it helps me notice more of the world around me, and consequently fills me with more joy and wonder than I have ever known.”

- Arwen, 2015 course participant
frequently-asked questions
Is this a self-paced course?
Yes and no. The course content will be made available each week over four weeks, and in the Facebook group and weekly calls we will be referencing current topics. But you are always your own best teacher, and if you don’t have time to do a particular exercise, or you fall behind in the content, that’s okay! The Facebook group will remain open after the course ends, and you will have "forever" access to the online course.
How much time will the course take?
Plan to spend about 15 minutes a day on the course content (videos, “funsheets,” or written material), plus time for your personal practice. I recommend people start slowly with mindfulness, so we’ll start with just five minutes a day. Each week I’ll gently encourage you to increase your daily practice time — but ultimately, how much time you spend is up to you. You are your own best teacher! 
Will I have to be online at a certain time?
No. Each Monday you will be able to access the entire week’s content. You can login to the course at any time to view videos, access audio meditations, and read the content. All of the live coaching calls will be recorded, so you can access the content later.
Do I have to join the Facebook group?
No. A lot of powerful sharing happens in online communities, but participation on Facebook is completely optional. All course content will be delivered via the online site — no additional content will be shared in the Facebook group that isn’t available to all participants.
How is this course different from other online mindfulness classes?
Many online mindfulness classes are completely self-directed — once you sign up, you get a series of emails, videos, or audio files, and that’s it. You’re on your own to figure out how to fit it into your life, and there’s no opportunity for connection with others or your instructors.

In Mindfulness for Mothers, you’ll go through the course with a community of mothers — you can ask questions and share comments on the course page and connect with others beginning their mindfulness journey. You’ll also have lots of opportunities to ask me questions and get feedback from me — which you don’t always get in other online courses.
What qualifies you to teach mindfulness?
I have practiced and studied mindfulness for several years. I currently teach mindfulness to children, teens, and adults. I have been trained in the Mindful Schools curriculum and Mindfulness-Based Stress Reduction, and I have completed a 300-hour, year-long training program to become a Mindful Schools Certified Instructor.

I taught high school for 17 years — the many courses I have taught include Psychology and World Religions. Additionally, I write about mindfulness on my popular blog Left Brain Buddha, which has over 25,000 unique visitors each month. As the Executive Director of Brilliant Mindfulness, I teach mindfulness to students, teachers, parents, and children.

Will this course get rid of all my stress and make me a happy mama all the time?
No. Mindfulness is not a cure-all. It does not eliminate the stressors in our lives. The power of mindfulness comes from learning to live in wise relationship with our thoughts and emotions. Studies indicate that people who practice mindfulness do experience less stress and report greater levels happiness. That said, no one is happy all the time, and no one can avoid stressful events! As with many things in life, your mileage with mindfulness may vary. But this course will give you brilliant guidance and direction for the journey!I like to say that mindfulness transforms how we relate to our life — and that’s life-changing!
I'm a dad. Can I take this course?
Certainly! As a mother, I write a lot about motherhood, and mindfulness has been a core component in developing my identity as a mother. The examples I use come from my experiences as a mom, and the course content is written with mothers in mind. That said, anyone who is a caregiver — moms, dads, grandparents — can benefit from developing a mindfulness practice and exploring how taking care of children is an important part of that practice.

Is there anyone who shouldn't take this course?
This course isn’t for everyone. Specifically, this course may not be for you if:
- you are looking for a course with a strong religious component (either Buddhist, Christian, or something else)
- you are not willing to put in the time to practice mindfulness
- you are struggling with significant depression or anxiety and are not currently in treatment — if this is the case, I strongly encourage you to contact a mental health provider (this course is not intended to replace therapy or other mental health services)
Can I just take the Mindful Mama, Mindful Monkeys part of the course by itself?
The most important way we teach our kids mindfulness is through practicing it ourselves. I strongly believe that we must cultivate our own practice before we try to teach it to others. In the first four weeks of the course, we will lay the groundwork for personal practice, develop a common vocabulary and understanding of mindfulness, and explore mindfulness in the specific context of parenting. This is an important “prerequisite,” and therefore Mindful Mama, Mindful Monkeys is only available with Mindfulness for Mothers.

What's your cancellation policy? Do you offer refunds?
I have worked hard to make this an effective and powerful course, but I know that it's not for everyone. If you decide that the class isn’t right for you, you can request to cancel your registration, no questions asked. This must be done by the end of Week One, and you will receive a full refund. No refunds will be issued after Week One.  
What if I fall behind in the class?
Well, the last thing we want is for you to get stressed out over a class that's about reducing stress! You will have "forever" access to the online course ... so you will always be able to login and access the content. You have your entire life to work on this, mama!
Got a question I haven't answered? Click the button to the right to send me an email and I'll get right back to you!
Sarah Rudell Beach, M.Ed.
Sarah became a mother in 2006, embarking on a powerful journey in both motherhood and mindfulness. She has had a personal mindfulness practice for many years now, and describes mindfulness as LIFE-CHANGING. 

Sarah holds a Master's Degree in Education, and is a Mindful Schools Certified Instructor. As the Executive Director of Brilliant Mindfulness, she teaches mindfulness courses to children, teens, and adults. 

She also has 17 years of experience as a high school teacher (teaching many courses, including Psychology.) She writes about mindfulness and healthy living for the Huffington Post, and on her blog, Left Brain Buddha. 

She lives in Minneapolis, MN, with her husband and two children. 

{She has also seen every single episode of Beverly Hills, 90210. Twice.}