One thing at a time. Even on four hours’ sleep.
You lose your keys three times a day, forget words mid-sentence, and can’t remember which side you fed on last. Your attention gets pulled away every few minutes by someone very small and very important. It’s no wonder focus feels impossible. But you don’t need more focus. You need an easier way back.
Dharana: One Thing at a Time is a printable postnatal guide to focus for the newborn months. It isn’t a long sitting meditation and it doesn’t need silence. It’s a short, flexible practice for coming back to the present, which you can do during a feed, a contact nap or a pram walk.
What’s inside
Dharana explained simply: not concentration, but the practice of returning
Part 1, Landing on the Breath: a simple count-to-five practice that makes losing count part of the point
Part 2, Widening: Breath and Baby: use your baby’s breathing and weight as your anchor
Part 3, When the Mind Won’t Settle: naming thoughts, picking up again after interruptions, and making room for big feelings
Part 4, Anchor Moments: three everyday cues that bring the practice into the rest of your day
Three journal prompts and a closing reflection
Who it’s for: New mums who feel foggy, scattered or overloaded, and want a kinder way to come back to themselves. No meditation experience needed.
PDF download · 10 pages · 3–10 minute practice · Fourth trimester and beyond · Beginner friendly
Dharana is the sixth limb of yoga and the first of the three inner practices. It means concentration, but in practice it’s about coming back. Read the full story →
One thing at a time. Even on four hours’ sleep.
You lose your keys three times a day, forget words mid-sentence, and can’t remember which side you fed on last. Your attention gets pulled away every few minutes by someone very small and very important. It’s no wonder focus feels impossible. But you don’t need more focus. You need an easier way back.
Dharana: One Thing at a Time is a printable postnatal guide to focus for the newborn months. It isn’t a long sitting meditation and it doesn’t need silence. It’s a short, flexible practice for coming back to the present, which you can do during a feed, a contact nap or a pram walk.
What’s inside
Dharana explained simply: not concentration, but the practice of returning
Part 1, Landing on the Breath: a simple count-to-five practice that makes losing count part of the point
Part 2, Widening: Breath and Baby: use your baby’s breathing and weight as your anchor
Part 3, When the Mind Won’t Settle: naming thoughts, picking up again after interruptions, and making room for big feelings
Part 4, Anchor Moments: three everyday cues that bring the practice into the rest of your day
Three journal prompts and a closing reflection
Who it’s for: New mums who feel foggy, scattered or overloaded, and want a kinder way to come back to themselves. No meditation experience needed.
PDF download · 10 pages · 3–10 minute practice · Fourth trimester and beyond · Beginner friendly
Dharana is the sixth limb of yoga and the first of the three inner practices. It means concentration, but in practice it’s about coming back. Read the full story →
