COURSE

Mindful Parenting Mastery: 21 Days To A New You

Let’s face it: Parenting can be hard and stressful! It can also be quite wondrous and gratifying to see the most enjoyable aspects of ourselves mirrored in our children. If you are a perfect parent, you can stop reading. If you’re as messy and inconsistent as my wife and I, welcome to the struggle. This isn't a course to tell you how to raise your children or tell you how you're doing something right or wrong. This course is designed to transform, awaken, and elevate your inner self. We are not changing who you are, just removing who you are not. This course will help you create space for more love, compassion, and joy in every moment of your parenting journey. There is never a perfect time to have children, so for the most part, we can never truly be prepared for the boundless love and array of difficult challenges we are soon faced with almost daily. I promise that during the next 21 days, you will experience a full range of emotions. You will laugh, you will cry, and you will love. Each new day will forever shift you to a deeper, calmer, more peaceful, loving, joyful, and compassionate connection with yourself, with your child, and everyone else around you. Each day is accompanied by music compositions with specific frequencies designed to deepen your experience subconsciously. Whenever we decide to try something new like this, we may find the first few days feeling uncertain and a bit weird. It's okay - this is a natural part of the journey. Mastering this hesitancy is often the most challenging and rewarding part of the process, so stick with it because these 21 days will forever change your life and your children. One last thing: Don't try and look for instant results. Focus on instead going deeper in your meditation each day. Breakthroughs will come, along with subtle shifts you may not even realize until months down the line. Shifting your focus away from your child and directly into your inner self will give the best opportunity for transformation into the parent you deeply desire.

Parenting Stress Patience Consciousness MBSR Mindfulness Meditation Love Relationships Stress & Anxiety Spirituality Mindfulness

Meet your Teacher

Justin Francisco

Rochester, NY, USA

Justin Francisco celebrates a decade of marriage and cherishes being a father to a six-year-old boy and a nine-year-old girl. He has successfully run his own email management business for 12 years. After embracing daily meditation for two years, he also became a meditation teacher. Justin holds the heartfelt belief that deepening connections with loved ones—your spouse and children—naturally enhances every aspect of life, bringing about greater quality, ease, and peace.

21 Days

2.6k students

4.9 stars

15 min / day

Parenting

English

Lesson 1

Letting Go Of Any Desire To Be The Perfect Parent (174Hz)

Society has bullied us, parents, into this desire to create this picture-perfect life for our children. However, there is no such thing as this illusionary, far out, something-in-the-future thing that we are trying to attain called perfection. In this lesson, we will learn there is no need to think about or remind yourself of any imperfections you think you may have. Today’s meditation is a golden opportunity for you to understand that you were born perfect and are still perfect just as you are.

Lesson 2

Loving You (285Hz & 528Hz)

Once we can embody self-love daily, we set a vital example for our children to see that their worth and value doesn't come from the standards others set for them, but instead from inside themselves by loving who they uniquely are. In today's lesson, you will be expressing and embodying immense love and compassion for yourself. You’ll walk away with a newfound feeling of confidence and liberation.

Lesson 3

Coming Home To Your Breath (396Hz)

Your ability to control your breath gives you opportunities to change your energy levels, hype you up, or, in this case, today, calm you down and help you respond to the mix of emotions that, in the moment, may seem out of your control. Today, I’ll guide you through effective breathing. Effective breathing can provide you with a greater sense of mental clarity by using breath control to anchor yourself in the present moment.

Lesson 4

Healing Through Forgiveness (417Hz)

There was a time when we were children where forgiveness was our instinct. Here's the good news: There is no need to learn it again. We already know how to forgive. We just temporarily lost it. Continuing to practice forgiveness helps us find it again. You’ll discover that your heart is your forgiveness center in today’s lesson, and your throat is your permission center. To awaken and tap into your superpowers, you need to awaken forgiveness and permission, forgive yourself for everything that's ever happened in your life. Then, grant yourself permission to heal, move forward, and thrive.

Lesson 5

Surrendering To Your Feelings (396Hz & 528Hz)

We may not be able to avoid unpleasant feelings, but we can learn to handle them better. In today’s lesson, we will embrace that we can pause for a moment in time, accept what we are feeling, and surrender into those feelings. Thus, creating space to understand what’s happening inside us and deal with these feelings compassionately to heal ourselves better and eventually find peace—helping to build a progressively more stable foundation to be our best selves.

Lesson 6

Embracing Your Parental Tasks (639Hz)

We often feel busy because our minds are in so many places at once. We have a habit of either multitasking or doing one task while thinking about the next - which can help explain why we feel stress or anxiety around our to-do lists. The more presence you can bring to any activity, the more naturally you'll experience feelings of peace, joy, and love. This idea isn't about changing what we do but instead shifting how we do it. Today is a fun, light meditation I call “one thing at a time.”

Lesson 7

Surrender Control & Enjoy The Process (741Hz)

Life flows and is ever-changing, yet our minds tend to gravitate toward the constant need to have a sense of control. In this meditation, we will let go of our compulsion to control, and then accept the universe's love and wisdom. You will enjoy a gentle relaxation of all your body parts.

Lesson 8

Being Lighter & Playful (639Hz & 852Hz)

My friend, hear my words. You are doing life and parenting perfectly. You are a brilliant parent. You are a brilliant human. It's fascinating how frequently our mind gets a sick thrill out of convincing us of the opposite, playing these silly tricks on us. Today we will practice cultivating, letting the magic of life play out in the present moment.

Lesson 9

Letting Go Series: Part 1 Of 3 (639Hz)

Over the next three days, we will learn about what it means to let go and practice the art of letting go. You will discover that even your deepest feelings are just on the surface. At the core, you are still, silent, and at peace. Even during the most violent storm, the bottom center of the ocean is quiet and still. I call today’s meditation, "When I let go of who I am, I become who I might be."

Lesson 10

Releasing Expectations: Part 2 Of 3 (639Hz)

When we focus on what we expect something to be, we will usually find pain and suffering. And sometimes, we even unconsciously expect much more of our children than we do of ourselves. We will never know whether to expect something to be good or badl, so maybe just letting go, removing any expectations, is the best answer. When you let go of expectations, you are free to enjoy others for what they are instead of who you think they should be. Today’s meditation intends to help you let go of your expectations of others, so you can transcend from any feelings of being let down, any feelings of stress and anxiety, and instead, find peace and love in the realness of the moment.

Lesson 11

From Emotions To Feelings: Part 3 Of 3 (741Hz)

We always have a choice to accept or avoid a feeling. When we remember to pause to notice what's really happening inside us, we end up accepting our feelings as just feelings, not letting them control who we are, allowing us to respond better. Of course, there are many times where this is easier said than done. But that's what tapping into your parental superpowers is for, to practice solidifying the embodiment of stillness, space, kindness, love, compassion, patience, and overall peace. I call today’s meditation, “Inhale one, exhale the other.”

Lesson 12

Cultivate Gratitude (528Hz & 639Hz)

Today's lesson will focus on cultivating more gratitude and more appreciation. Gratitude can improve your wellbeing, and it can also positively impact everyone around you, including your children. Expressing gratitude can also enhance the connection between your brain and your heart, improving your overall health. Research shows that people who practice gratitude meditation regularly have a well-balanced blood pressure level, better metabolism, and enhanced mood conditions. Things we could all use more of, especially as a parent.

Lesson 13

Being Grounding Patience (285Hz & 528Hz)

I believe cultivating patience is a blessing. Having more patience by learning to pause and listen to the information contained within ourselves is an invaluable parenting tool. From the toddler who angrily throws his toys across the room to the teenager who "forgets" to call when she stays out past midnight, there are countless opportunities to either immediately react; or pause, be patient, and inwardly listen. I'm not claiming this is easy to do, but today’s lesson will explore its possibility by searching within and connecting with our inner silent observer, this sacred space inside all of us where there is peace and stillness.

Lesson 14

Out Of Our Heads & Into Our Hearts (529Hz & 639Hz)

I love the idea of using our hearts as the filter for all outward expression. Today you will bathe in the experience of my favorite meditation, metta, also known as loving kindness. It is a meditation that has had a profound effect on my life, from business relationships to parenting.

Lesson 15

Finding The Peace In Conflict (174Hz & 528Hz)

I could have also named this lesson finding the silence or zen in conflict. We tend to feel this need always to be doing something. Especially in conflict with our children, we think we need to address and fix something instantly. Let us never forget about one of our most powerful allies in life: silence. Sometimes the best medicine for our children is just holding them in complete silence. Our self-healing, personal growth, and finding balance and harmony in our life directly result from taking a few minutes each day to stop doing and sit in stillness and silence. Today you will tap into your inner silence through this traditional zen meditation, just sitting and listening to doing nothing.

Lesson 16

Separating Fear & Love (396Hz & 528Hz)

I believe separating our fear from love can be understood by realizing our fears are learned as we go through life - fear that our child will end up being a bully, a failure, a loser, someone unhappy, someone alone. On the other hand, love isn’t something we learn. Love is our natural-born state. When we consistently operate from unconditional love, we develop a new automated response that arises from a place of connection and open-heartedness. Today, together, we will permit our fears to move onward and be replaced with loving trust.

Lesson 17

Harmonious Relationship With Time (639Hz, 285Hz & 528Hz)

If you would like to get more done in less time, enjoy plenty of time for creative activities, discover abilities you didn't even know you had, feel good inside, feel less stress, and feel less tired at the end of the day, then this is the day for you. In this lesson, you’ll learn how to be in control of time and not let it control you anymore. With practice, you won’t even be able to explain it, but you’ll be getting much more done in half the time.

Lesson 18

The Joy Of Being (528Hz)

When we learn to be present more often, we find deeper connections all around us. When we bring our entire being and awareness to a situation, it allows us to implement boundaries and disciplines with our children without the disruption of those unwanted emotions. I call today’s meditation “The Joy of Being.”

Lesson 19

Replace The Weeds At Their Roots With Blossoming Flowers (285Hz & 639Hz)

In this lesson, I share a profoundly wounding story and how I used meditation to heal from it. Most everyone has wounds from the past that are negatively affecting them to this day. Today we will learn about committing to replacing the weeds at their roots by nourishing well-being, contentment, and peace inside of you. You deserve that. The longer we hold something in awareness, the more emotionally stimulating it is. The more neurons that fire in our brain, wiring new paths and strengthening our brains' relationship with that memory. This powerful meditation will do that for you today.

Lesson 20

Discovering What You Need Today (963Hz)

Throughout these days together, I've given you mantras to repeat or affirmations to say. The power in today's mediation is handing the controller over to you. Allowing you to discover what you need that is unique to you today. Day 20 here is a great meditation to practice on any morning.

Lesson 21

You Are Much More Than A Mom Or Dad (528Hz)

Congratulations on making it to this day. When it comes to our role as a mom or dad, it can get quite convoluted. Someday your child will be grown and gone. No longer your little girl or little dude. So, there needs to be more to you than “mom” or “dad”. Taking everything you’ve now enveloped over the past 21 days will allow you to freely discover your own accomplishments to be proud of, without the residue of any guilt attached to it. Someday, your child will see that having a strong, independent parent who took care of them and never forgot to care for themselves was best for everyone in the home. Today’s meditation will shed layers of who we think we are on the surface letting go of who we are to become who we might be.

Ask your teacher

This course includes 48 community questions and 6 audio replies from Justin Francisco. The community classroom and teacher audio replies are only available via the app.

4.9 (75)

Recent Reviews

Jac

November 9, 2025

Thank you Justin.

Gian

July 25, 2025

Loved the different perspective shared about being a parent. I definitely felt a difference in my life! Thank you

Ashley

June 24, 2025

Excellent course! Justin is thoughtful with each lesson and I gained a deeper sense of peace and calm within myself.

GeminiJenny

January 27, 2025

🙏❤️

Danielle

December 9, 2023

Thank you for blending the practical and spiritual in such a cohesive way. It was a tremendous experience and I will continue these practices.

Laurie

October 24, 2023

I really like this course. My favorite part was about how we create time and I enjoyed the mantras and meditations. Very informative and very reflective course.

Jasper

July 26, 2023

Really wondefull course! Will do it again for sure and hope Justin will create more content.

Avinash

December 16, 2022

Superb Course

Louise

April 23, 2022

Thank you Justin. I really enjoyed the last 21 days and gained so much advice and knowledge from it. Thank you....keep doing what your doing.

Alicia

April 22, 2022

This was a great course! Going to go over it again and practice the meditations further. Thank you!

Michelle

March 15, 2022

Thank you so much for such an amazing course ❤️

Katie

January 12, 2022

This was a wonderful course. Justin explores different themes each day. As I have been working to improve my relationship with my 5 year old, so much parenting advice really comes down to "work on your self." This course takes that approach too. I am relatively new to meditation and I appreciated that each day had a slightly different focus and approach to meditation. I felt like each day I learned new meditation tools. Overall I was impressed how well thought out the course was. Kudos to Justin! Thank you for this comprehensive resource.

Nancy

November 12, 2021

Thank you Justin! Excelent course.

Jil

October 19, 2021

Amazing, I wish I had this 8 years ago when my daughter was 5

RJP

August 19, 2021

Adair

June 3, 2021

Looked forward to this class everyday. Already noticing little nuances of change and awareness.

Tiffany

May 12, 2021

I really enjoyed seeing a parenting course here on Insight Timer. I hope there will be more to come! I was a bit surprised when Justin shared his story of financial loss. Wow. I think it’s awesome that he got through it and maintained an amazing level peace. I think that’s our ultimate goal in our meditation practice. And in our parenting practice as well.

ashley

May 10, 2021

What an awesome course for parents! I highly recommend it to help parents tap into a more mindful view of parenting!

Nicola

May 10, 2021

An interesting and helpful course

Laura

April 30, 2021

Amazing course! Life changing. Thanks so much!

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