5 Minutes For Mom - Help Handling Big Emotions And Kid Chaos

Use this meditation when you need a few minutes to regroup before or after an intense moment of chaos or big feelings. This one will remind you of your capacity to hold space for your kids’ big emotions without entering their chaos. Maybe there’s a certain unavoidable activity in your life that usually feels rough to get through like taking kids to medical appointments that cause kid meltdowns or rushing out the door to get somewhere. Try this meditation to remind you that you can handle this!

Transcript

The next few moments are yours to come back to your center,

To remind yourself of your ability to hold space for the needs and emotions of others.

No one is expected to do that perfectly all of the time.

You all need to recharge sometimes,

So thank yourself for paying attention to your needs and try not to judge yourself for your very normal responses.

Close your eyes,

Choosing to sit or lay comfortably,

Resting your hands on your legs or at your sides.

Begin to focus your attention on your breathing,

Feeling your belly move gently outward and inward as you inhale and exhale.

Your mind may be racing with uncomfortable or anxious thoughts.

Just continue to breathe naturally and without effort,

Without trying to control or change your breath.

Feel the way your body breathes for you.

The air moves in and out of your nostrils and as that happens,

Try to find a little more lightness,

A little more space from those racing thoughts as you notice the ease in your breathing.

Let this lightness flow from the top of your head to the tips of your toes.

As you slowly create this awareness,

This space from your thoughts,

Repeat after me,

Either out loud or in your mind,

Each time counting down from 5 to 1 and stating,

I am capable after each number.

Repeat after me,

5,

I am capable.

4,

I am capable.

3,

I am capable.

2,

I am capable.

1,

I am capable.

Remember that you are not these hard feelings.

You have overcome them in the past and you will rise above them again.

Your emotions are ever changing and if the feelings remain,

It's okay.

Time and awareness will allow them to fade as you give yourself space to feel them.

Repeat with your feelings,

Whatever they are at this moment,

For just a few more breaths.

Notice if anything has shifted for you.

Feel the breath,

Your body breathing for you.

You become aware of your ability to bring peace to even this moment.

Remember that this stillness lives in you as you move into the next part of your day.