The program lasts 8 weeks, with each week having a theme. In the printed kits, you'll find activities in 8 envelopes labeled Week 1 to Week 8.  Open each week's envelope on Monday morning.

Follow the weekly instructions to the practices, but feel free to skip anything that doesn’t feel right. There’s no pressure—these are invitations, not rules. Do what suits your needs and time. The more you engage, the more meaningful this journey will be

Each week, you have a formal practice (mini-meditation). Read it aloud or listen to the audio guides on the website.

Each week, you have several Informal Practices. Activities you already do, like having breakfast, but with a mindful twist. Focus on being present and enjoying the moment.

Find a quiet spot in your home for your "Mindful Corner." Add items that make everyone feel peaceful and happy, such as a plant, lamp, cushions, and family photos.

Pick regular times for mini-meditations (1-5 minutes) and informal practices (5-15 minutes). It's helpful to connect it to a habitual activity, for example: after school and before going to bed.

Choose your level of engagement (see below).

Fill in the survey at the start of the programme.

Midway Check-In: Complete the survey at the end of Week 4.

Final Reflection: Fill in the survey at the end of Week 8.

Let a Child Lead: Allow your child to lead and read the activities.

Keep It Fun: Allow for the activities to be light and enjoyable.

Focus on intention, not the outcome

Reflect together: write a daily journal together to reflect on the activities.