Hello,
I'm Ashley Radzat.
This brief meditation is here to help you navigate those moments when your teen expresses strong emotions,
Guiding you in how to validate their feelings without needing to agree with them.
But just as important,
We'll also focus on self-validation,
Recognizing your own efforts and emotions as a parent.
Let's begin by grounding ourselves with the breath.
Find a comfortable position.
Close your eyes and bring your awareness to your breath.
Take a deep breath in,
And gently exhale,
Releasing tension.
Feel your body relax with each breath you take.
Breathe in deeply again,
And as you exhale,
Let go of any weight you might be carrying in your shoulders,
In your chest,
Or your jaw.
Release your tongue from the roof of your mouth.
This is your time to pause and breathe.
You've been doing your best.
Now I invite you to recall a recent moment when your teen expressed an intense emotion,
Whether it was anger,
Sadness,
Or frustration.
As you remember this moment,
Don't focus on whether their reaction made sense to you.
Instead,
Focus on the feeling behind it.
For your teen,
Those emotions were very real,
Even if he didn't agree with their perspective or their behavior.
In this moment,
Imagine yourself acknowledging their feelings,
Not by conceding that they are right,
But by simply seeing and accepting that this is how they feel.
Take a deep breath in,
And as you exhale,
Release any need to change or fix that emotion.
It's valid for them in this moment.
Imagine a future moment when your teen comes to you emotional once again.
Rather than responding from a place of logic or debate,
Focus on acknowledging the feeling they are sharing.
You might say,
I can see that you're really upset,
Or it sounds like you're feeling overwhelmed.
These words aren't about agreeing or disagreeing,
They're about validating the experience.
Picture yourself offering these words,
Creating a space where your teen feels seen,
Without the pressure of being right or wrong.
As you breathe in,
Invite understanding into your heart.
As you breathe out,
Release the need for control.
You're creating connection through validation.
Now turn that same compassion inwards.
Parenting teens is challenging,
And it's easy to question whether you're responding in the right way.
Take a moment to acknowledge your own emotions.
Maybe you felt frustration,
Or maybe their intensity triggered your own emotions.
Whatever you felt,
It was valid too.
Breathe in deeply,
And as you exhale,
Offer yourself the same validation you would give your teen.
It's okay to feel how you feel.
Maybe say to yourself,
I'm doing my best.
I'm navigating this with love and care.
You're human,
And your feelings matter too.
Take another deep breath in,
And exhale any self-criticism or doubt.
Breathe in acceptance and self-compassion.
You are enough just as you are.
Take one last deep breath in.
Take one last deep breath in,
Filling your lungs with love and patience,
And slowly exhale.
As you come back to the present moment,
Know that both your teen's emotions and your own are real and worthy of validation.
You're doing the work even when it feels difficult,
And that is enough.
When you're ready,
Gently open your eyes,
Carrying the self-compassion and empathy with you throughout your day.
Thank you for taking this time for yourself and your relationship with your teen.
Be kind to yourself.
You deserve it.
