Co-Regulation for Kids, Cozy Socks, and Dark Chocolate Magic – Day 1 of Mindfulness for Moms Challenge
Welcome to the Mindfulness for Moms Challenge!
I’m so excited to have you here, ready to dive into a journey that’s all about bringing a little more peace, joy, and sanity (yes, please!) into our daily lives.
Whether you’re a mindfulness newbie or a seasoned zen-master, this challenge is for you!
Hi, I’m Angie, your guide through this 30-day journey to a more mindful and less chaotic mom life.
Think of me as your spiritual mom BFF who will hold your hand (virtually) while we embrace growth, healing, and yes, plenty of laughter.
I’m kicking off this challenge with a special treat: a virtual sit-down with Julie Sedler, an inspiring coach, storyteller, and fellow mom.
Julie and I dive into co-regulation with kids, her simple and genius method for calming anxiety, and—wait for it—how dark chocolate can be your secret weapon after a rough day.
So, grab your favorite warm drink, cozy up, and let’s jump in!
Meet Julie Sedler: Engineer-Turned-Storyteller with a Big Heart
Julie Sedler’s path to becoming a mindfulness mentor is anything but ordinary.
“I’m Julie Sedler, a chemical engineer by training but a storyteller at heart,” she shares on her website, JulieSedler.com.
And what a great storyteller she is! I loved chatting with Julie and am so excited to share her insights with you.
She’s a powerhouse of creativity, and has weaved her life’s lessons into books, courses, and coaching.
Julie’s memoir, Watch Me, chronicles her journey of transformation after divorce—an inspiring tale of shedding old identities to embrace a life built on her dreams.
Through her courses and coaching, she’s helping others break free from societal expectations and find their own paths.
Julie’s wisdom is grounded in personal growth and sprinkled with practical tools for everyday mindfulness.
But what really sets Julie apart is her ability to make complex emotional processes feel approachable. (I have already tried her co-regulation technique with my 4-year-old and it worked SO WELL!)
Whether it’s through her storytelling or her unique techniques, Julie connects with moms like us by offering relatable and actionable advice.
She knows what it’s like to juggle the demands of parenting while striving for personal growth, and her insights are a breath of fresh air.
Co-Regulation: Building Emotional Harmony with Your Kids
If you’ve ever felt like your kid’s tantrum was a perfectly synchronized storm with your own stress, you’re not alone. That’s where co-regulation comes in.
It’s the practice of using your calm presence to help regulate your child’s nervous system. Think of it as a tag-team effort to bring peace back into your home.
Co-regulation helps children feel safe and understood, which is the foundation for their emotional growth.
When you model calmness in the heat-of-the-moment, you’re teaching your kids how to navigate their emotions effectively.
Julie’s got a unique technique for this, and it’s been praised by school teachers and therapists alike!
Julie’s Co-Regulation Method:
When your child is having big feelings, it’s up to you as the adult to center yourself so that you can help center your child.
If you need to take a moment in your own room first, it’s okay to step away and take some calming breaths.
Once you feel calm and centered, approach your child. Julie likes to ask, “Would you like me to breathe with you?”
If this is your first time trying this technique with your child, you can ask if them if they’d like to play a breathing game together to help them feel better.
Step 1. Hold your child’s hand
Step 2. Take a big inhale through your nose
Step 3. As you exhale, squeeze your child’s hand. This motion tells your child that it’s their turn to take a big, deep breath in through their nose.
Step 4. As the child exhales, ask them to squeeze your hand, and then you take your inhale
Step 5. Repeat until your child feels calm.
Of course, you can explain this to the child while it’s happening, so your breathing won’t be perfectly in sync with the squeezing the first few times.
After your child understands the method, then you can really practice inhaling on their exhale and forming a circle of calming breaths with your child.
After a few minutes, kids tend to feel relaxed enough to have a conversation about what was upsetting them and process those feelings.
My kids and I do breathing exercises like counting our fingers and then taking a deep breath and blowing out our “finger candles”. These breathing exercises have been so helpful when our toddlers have heightened emotions, and I’m excited to have another “game” to add to our tool box.
I also want to point out that it’s best to implement these types of practices for the first time when your kids are not having a meltdown.
It’s impossible for little brains to learn new information when feelings are elevated, so take the time to practice this method with your kids during playtime so that they are familiar with it.
The first time I tried this technique with my daughter, she got a huge smile on her face, gave me a hug, and said, “I like that game, mommy!”
Cozy Socks & Fuzzy Feels: Julie’s Anxiety-Busting Ritual
Anxiety loves to live rent-free in our heads, but Julie has a sneaky way to evict it: fuzzy socks.
Yep, you read that right.
Julie explains, “When you’re caught up in your mind, find the furthest part of your body from the noise—your feet. Slip on the coziest socks you own, shuffle them together, and focus on the sensation.”
How does it feel?
Warm? Soft?
Take a moment to lean in and explore your feelings.
This simple sensory exercise pulls your attention from your racing mind to your body – it’s a method that works wonders for grounding yourself in the present moment.
Julie swears by this ritual for helping her drift off to sleep when anxiety strikes.
Imagine your anxiety melting like butter, sliding down your body and pooling at your toes, wrapped in those soft, fuzzy socks. Bliss, right?
And of course, it doesn’t have to be fuzzy socks. Maybe silk is what gives you “the warm fuzzies”. Find a fabric or material that you enjoy and can focus on, and use that to melt away your night-time anxieties!
Dark Chocolate: A Sweet Grounding Tool
Now, let’s talk about my favorite part of our chat—dark chocolate!
Julie says, “After you’ve really been through it, a small piece of dark chocolate can help ground you. Once you’ve calmed down with a regulation technique and put on your fuzzy socks, take a little bite of dark chocolate. Let it melt in your mouth, and savor the taste. It’s a mindful moment that brings you back into your body.”
Besides tasting heavenly, dark chocolate is loaded with antioxidants and can boost your mood. And it contains magnesium, which can help reduce stress and promote relaxation.
Who knew a tiny treat could pack such a powerful punch?!
The act of savoring chocolate mindfully is a grounding practice in itself. You’re not just enjoying a snack; you’re anchoring yourself in the present moment.
I’ve had coaches who recommend trying a bite of dark chocolate after a Yoga Nidra or Breathwork exercise, too!
So go ahead, indulge guilt-free—a bite of dark chocolate is officially self-care.
Mindful Rituals: Steps You Can Start Today
Ready to put these tools into action? Here are some Mindful Rituals you can practice today:
- Co-Regulate with Your Kids: When your child is overwhelmed, pause. Take a deep breath and offer them a calm presence. Hold their hand and use Julie’s breathing technique. Your steady energy will help your child feel safe and supported – and then you can talk to them about their big feelings.
- Fuzzy Sock Reset: Find the coziest socks in your drawer. Slip them on, shuffle your feet, and focus on the sensation. Take a few deep breaths, noticing how your body feels as you ground yourself.
- Dark Chocolate Moment: Grab a piece of dark chocolate, let it melt slowly in your mouth, and savor every bit of its rich flavor. Allow it to bring you fully into the present. Use this time to reflect on one thing you’re grateful for.
Stay in Touch with Julie
If you loved these tips and techniques as much as I did, you’ll be excited to learn about the Free Workshop that Julie is co-hosting this month!
The Refreshing Self-Care Workshop is going to be held every Sunday in February.
Join this transformative four-part series to craft a self-care routine that fits your unique design and lifestyle:
Week 1. Human Design & Self-Care
- Learn how to build a self-care routine that aligns with your Human Design.
Week 2. Simplify & Adapt Your Routine
- Discover how to let a few key habits be enough, manage life like a pro, and create flexible systems that adjust to change—without guilt. Learn to ask for the support you need.
Week 3. Boundaries That Stick
- Master the art of setting and holding boundaries with confidence.
Week 4. Live Q&A + Hot Seat Coaching
- Get personalized support to overcome your self-care challenges.
Take the first step toward a more aligned, less-stressed life—this workshop series has everything you need to succeed! (And don’t worry if you’re busy on the weekends because replays will be provided to everyone who signs up)
Sign up now, and watch whenever you can find a few minutes of free time: https://juliesedler.com/rscf2025
Let’s Keep The Mindfulness Momentum Going
You’ve just taken your first step in this mindfulness journey, and I’m so proud of you! These small, intentional practices can create big shifts in your everyday life.
As we continue this challenge, you’ll discover more ways to cultivate peace and presence in your mom life.
Join me tomorrow for Day 2 of our Series, How to Set Intentions.
And hey, don’t forget to follow me on Threads (@alignedasamother_blog) to share your progress and connect with other mindful mamas. Let’s do this, together!
Xoxo, Angie
Let me know which tip was your favorite!