Hello and welcome to this meditation.
Thank you so much for joining me today.
If you've never meditated before,
That's totally okay.
Meditation is a way to help our body and our mind feel calm and relaxed.
And there are so many different ways that we can meditate.
In our meditation today,
We will be doing what is called a visualization meditation.
And that simply means that we will be closing our eyes and using our imagination.
For this one,
We will be imagining that we have a pet dragon.
I recommend listening to this meditation as often as you need to.
You can choose to listen to it first thing in the morning to start your day off in a good mood.
But it is especially helpful to listen to this meditation whenever you are feeling upset or angry to help you work through these emotions and help yourself feel calm.
When you are ready,
Let's begin our meditation.
Start by finding a comfortable position.
You can do this sitting or lying down,
Whatever feels comfortable for you.
So get nice and cozy.
And if you need to go and get anything to help you feel comfortable,
You can do that now.
If you need a pillow or a blanket or socks or a sweater,
Or if you want to bring any of your favorite stuffed animals to help you feel comfortable.
If you would like,
You can pause the meditation now to give yourself time to get the things that you need to feel comfortable.
Okay,
Now that you have everything that you need to help yourself feel comfortable,
You can sit or lie down in your comfy spot and we will begin our meditation.
Remember,
Meditation doesn't have to be about sitting perfectly still the entire time.
Meditation is about finding that calm place inside you.
So if you need to switch your position during this meditation so that you can feel more comfortable,
Feel free to do that.
If you're itchy,
Go ahead and scratch it.
If you need to wiggle around or stretch a bit,
Please do that as well.
I want you to feel super comfortable so that you can feel calm.
And when you are comfortable,
Allow your eyes to gently close.
And I want you to bring your attention to your breath,
Breathing in and out gently.
Let's take a deep breath in and let it out.
Take another deep breath in and let it out.
One more deep breath in and let it out.
And continue to breathe in and out throughout this meditation.
If you notice your thoughts wandering to other things in your life,
That's okay and it's perfectly normal.
You have a very smart mind and it is always thinking.
And whenever you notice yourself thinking of other things,
Simply say to yourself,
Thank you mind or thank you brain and bring your attention back to breathing in and out and say to yourself,
I am breathing.
Let's take a deep breath in and let it out.
Breathing in again and letting it out.
And one more deep breath in and let it out.
Beautiful.
With your eyes closed,
I want you to imagine that you have a pet dragon.
And whenever you feel angry,
Your dragon comes out of its cave.
Whenever you are angry,
Your dragon is angry.
And when your dragon is angry,
It turns red and hot,
Smoke puffs out through its nose.
And when it's really mad,
It breathes fire out of its mouth.
Sometimes your dragon chooses behaviors that are not very nice,
Like burning things with its fiery breath.
But with your help,
Your dragon can make good decisions and deal with its anger in a positive way.
If you notice yourself or your dragon feeling upset or angry,
Maybe you can ask yourself,
Hmm,
Why is my dragon feeling angry?
Think about your own feelings.
Maybe there was something that happened recently that you did not like and you are feeling angry about that.
Know that you are always in charge of your angry dragon.
If it starts to wake up or starts to blow smoke or starts to blow fire,
You are in charge.
Only you know how to calm it down.
Know that you are always safe when you are with your dragon.
You can allow your dragon to really get mad or to calm down.
Now,
As you are imagining your dragon,
I want you to ask it what it needs.
Listen carefully.
Can you hear what it is that your dragon needs?
It might just be exactly what you also need.
Maybe it needs a hug.
Maybe it needs to know that you are okay.
Maybe it needs to talk about the thing that you did not like.
And now you are going to give your angry dragon what it needs.
If it needs a hug,
You can give your dragon a hug.
If it needs to be listened to,
Just listen.
Maybe it needs to hear that you love it.
So you can say,
I love you to yourself and your dragon.
Just listen to what would make your angry dragon feel better and keep giving that to your dragon until it feels better.
And once it feels better,
You can let your dragon go to sleep.
For now,
You can say goodbye and allow your dragon to go back into the cave to sleep.
Tell your dragon that you will be here to take care of it next time it wakes up or feels like breathing fire or is really upset.
Next time you begin to feel your angry dragon waking up,
Come back here to listen to your dragon and give it what it needs.
You are in charge of taking care of your dragon,
Just like you are in charge of your emotions.
Remember that everyone gets angry once in a while and it's totally normal.
What's important is how we choose to react to whatever is causing us to get angry.
Remember that you are in charge of how you act and whenever you start to feel angry,
You can ask yourself what you need.
Maybe you need a hug,
Maybe you need to talk about it,
Or maybe you need someone to tell you that they love you.
For right now,
Let's give ourselves a big hug and say,
I love you.
Good.
Let's take a deep breath in and let it out.
Take another deep breath in and let it out.
Take one more deep breath in and smile as you let it out.
You can now begin to wiggle your fingers and your toes.
You can start to move your body and stretch and you can slowly open your eyes.
You did such a great job.
Thank you so much for joining me in this meditation.
I hope that you have a happy day.
