Deal With Bullying And Move On

Overcome bullying is a powerful meditation that will help you regain your strength, power and confidence as you rebuild your self esteem, resilience and courage to deal with bullies in a healthy and effective way and restore your freedom to move on and live a happy life. This gentle meditation uses guided imagery and is suitable for children and teenagers.

Transcript

Welcome to this powerful meditation to help you regain your strength,

Power and confidence as you rebuild your self-esteem,

Resilience and courage to deal with bullies in a healthy and effective way and restore your freedom to move on and live a happier life.

Please make sure you are not driving a vehicle or operating machinery while listening to this recording in a quiet place where you will not be disturbed.

I invite you to find a relaxed position and get nice and comfortable and to help you to relax into the comfort where you're going to relax your body starting at the top of your head but first just notice your breath and on the next breath in take a deep breath in and relax your head and exhale let your head relax into the support under it letting go of any tension take another breath in feeling your face and ears relax and exhale take another breath in feeling your neck and shoulders relaxing and as you exhale let all the muscles of your neck and shoulders release and relax.

Breathe in feeling the relaxation continuing down to your arms and hands and breathe out any tension or tightness.

Breathe in relaxation allowing your chest and upper back to relax release and relax as you exhale breathe in feeling the relaxation flowing through your middle back and your stomach release the muscles of your back and stomach as you breathe out and as you take another breath in feel your lower back relaxing feel any tension or tightness leaving as you release the breath breathe in relaxing your hips and pelvic area breathe out relaxing into the comfort as you inhale feel your upper legs relaxing let the muscles of your legs completely let go as you breathe out take another breath drawing in relaxation all the way down to your feet allow your legs to go limp and loose as you exhale and relax continue to breathe in relaxation and breathe out any tension letting all your cares and worries go and at this moment in time nothing matters as you switch off your thoughts and just allow this time for yourself and as you begin to feel more and more relaxed listen to the sound of my voice and notice how soothing it is as it helps you to go deeper and deeper relax and very soon you'll be so deeply relaxed deeply calm feeling safe and secure as you relax deeply into the comfort you are continuing to experience perfect peace of mind and can feel yourself moving into the situation I described to you it's going to happen automatically and you don't even need to think about it that's right I invite you to create a picture in your mind imagine that you were walking through a beautiful forest it's so lush and green the trees are tall and you can hear the birds chirping and in the distance the bubbling sounds of a stream you feel happy and totally comfortable just walking along and enjoying the beautiful weather in this forest the Sun shines through the trees onto your face and warns you you feel safe in this forest and just ahead you see a small bridge this is where you can cross the stream you've been hearing in the distance you notice there are five steps down to the bridge and you are curious and decide to take these five steps one by one just five simple steps and as you take step number five you're going deeper and deeper into the forest number four deeper and deeper step number three going deeply relaxed step number two twice as deep twice as relaxed and step number one all the way down to the bridge reaching an even deeper and deeper level of relaxation as you make your way onto the bridge walking gently and as you come to the middle of the bridge and stop some thoughts come to mind these might be thoughts of some unkind things people have said to you unkind things they may have done to you you probably try not to think of these things normally but here in this safe forest on this bridge we are going to do something to help let them go because this is what you want to do is it not that's right and whatever hurtful things anyone has ever said or done to you to make you feel sad and upset we're going to let all of that go we've come here on this beautiful forest walk to leave these things behind so we no longer carry them in our hearts and in our minds many times people say unkind things because on the inside they are hurting lonely sad or angry sometimes they feel jealous and insecure within themselves and they don't know how to deal with it perhaps you can understand this because maybe when you've been upset you may have said or did something that wasn't very nice sometimes people bully others because they have been bullied themselves and so they learn this unacceptable behavior and they do not know it is wrong and hurtful unkind words and actions have nothing to do with you they are more about the person who said or did them there's no reason for you to feel embarrassed or hurt by them because you did nothing wrong and if you believe you did do something unkind or that was wrong you can learn from this mistake and do better next time you can make what was wrong right and move on and feel better as you take control and to help you take control of any bullying that has hurt and upset you in this warm welcoming safe place we're going to let go of those negative and hurtful things that came from others imagine now that each negative thing that has hurt you is a rock inside your pocket maybe some rocks are heavier because they were very unkind things and maybe some rocks are lighter because they were small things that still hurt your feelings whatever you feel and think that are true and real to you regardless of whether they make sense to anyone else is all that matters the hurt and pain is real and it's okay now to acknowledge how this feels in your heart and in your mind because now that you can address what you are experiencing you can also let it go and as you stand in the middle of the bridge take out any rock from your pocket look closely at the rock you chose this rock represents some unkind thing that was said to you or some unkind thing that was done to you there is no need to go into the details just bring it to mind and as you do acknowledge how it hurt you and now you decide it's time to let it go to free up that space in your heart and mind because it only keeps hurting you when you hold on to it that's right a bully only bullies because they are hurting in some way and they may not even know it but you do you can see their actions are all about themselves and have nothing to do with you and as you hold that rock in your hand and look at all the hurt it has from what happened raise your hand and your arm and throw that rock into the stream of running water and watch it disappear to never see it again the stream is so deep it swallows it up the stream is happy to take away anything that hurt you that's right let go of the hurt the pain that you held on to holding on to the rocks and all the hurt from the bullying only hurts you and it's time now as you stand on the bridge to one by one bring each rock out of your pocket and throw the rest of the rocks into the stream and if the bully has other people around know that they are weak and insecure and bullies take control and power over them and you can see them as rocks and throw their negative energy away into the stream I'll give you a moment silence to make sure every rock that represents the bullying that's right perhaps you can use your imagination and see the bully in the rock all the hurt and pain that has been upsetting you to finally be thrown away into the stream of running water it feels so good to let hurtful things go to finally release them and be light and free in your heart and as you let it all go feel the relief as your heart feels free notice how comfortable and good you feel in your body and in your mind and as you let it all go notice what you feel what sensations are in your body and see in front of you all the people that support you love you you are never alone because people do care and now that you have let the rocks go you can see all the resources you have the people teachers friends family mentors professionals who else what else comes to mind that supports and helps you to stand up for yourself and you do what you need to do feeling strong courageous calm and confident that's right you are a wonderful person and now you can focus on the wonderful things about you the positive people you do have in your life the things you love to do the people you enjoy being around you have so much courage that's why you are listening right now ready and willing to face situations and deal with it courage is the master of fear and you are brave something quietly tells you that right now is a brand new beginning happy days are here feel proud of yourself as you let go of that negative energy from the bullying feel the pride of others that see how you successfully deal with bullying that's right you know now when you feel upset hurt all negative emotions you know how to talk to someone all the people around you and there to support you that's right you are strong courageous confident calm and in control letting all of that go and rising above it all it's time to come back to the space around you and in a moment I will count from one to five and when you hear the number five your eyes will open and you will be wide awake feeling calm confident and in control number one slowly bring your awareness back to the space around you to bringing with you all that you have learned and the resources you have gained three coming all the way back confident and in control and knowing what to do for feeling safe and secure and believing in yourself and number five eyes open wide awake feeling refreshed relaxed calm and full of courage confidence and the freedom moving on to live a happy healthy life

Reviews

Great practice, very useful. As someone whose pockets were always filled with stones as a child, I really related to getting rid of them and being free of the weight! Also works for resentments. Thanks 🙏