Welcome to this guided meditation designed to help younger children process anger.
When you're ready,
Find a comfy spot to sit or lie down.
Close your eyes gently,
Take a big breath in through your nose and blow it out slowly through your mouth.
Let's do that again together.
Breathe in through your nose and blow out through your mouth.
Imagine a cozy place where you feel super happy and safe.
Maybe it's a comfy room or your favorite spot outside.
Picture this place in your mind.
What do you see there?
What colors and shapes are there?
Is there anything that looks and feels familiar to you?
Think about that now.
Wonderful.
Let's connect to the feeling of anger.
Think about a time when you felt angry or upset.
Maybe you still feel angry when you think about it.
Imagine your anger as a big ball of knots.
What color is the ball?
Where is the ball of anger in your body?
What does that ball look like?
And how does that ball feel?
Great.
Now that you have a complete picture of this anger,
I want you to hold the ball of anger in your hands and take a big breath in and as you breathe out imagine blowing on this ball of anger.
Good.
Breathe in and blow out even harder at the ball of anger watching as it starts to soften and get lighter in your hands.
One more time.
Big breath in and blow away the ball of anger with all your might.
Good job.
Now let's return to our normal breathing and look at your hands.
Do you still have that ball of anger or did it soften?
Do you still have that ball of anger or did it blow away?
An easy way to know this is to check in with our bodies.
How do you feel now?
Do you feel any emotions other than anger or even calm?
Sometimes when we face our anger we can discover that we really feel sad or frustrated.
And that's okay.
Take a moment to let it out now if you need to.
When you're ready imagine you're breathing in cool nighttime air.
As you breathe in you feel calm and light and when you breathe out feel the cool air pass through your body and out your mouth.
One more deep cooling breath in and out.
Let this calming feeling spread through your whole body from the top of your head to the tips of your toes.
And when you're ready slowly begin to wiggle your fingers and toes.
Stretch your body gently and open your eyes.
Very good.
Give yourself a great big hug as you thank yourself for all of the great work that you've done today.
Come back to this meditation anytime you need help to release your anger.
Thanks for joining me.
Bye!
