We'll begin this meditation by finding a comfortable,
Quiet place where you can sit undisturbed for a few moments.
Allow yourself to sit or lay down in a position that feels relaxed and natural to you.
Close your eyes if that feels alright,
Or leave them open,
Knowing that whatever responsibilities,
Chores,
Or activities you need to return to will be there waiting for you after we finish this practice.
Start by taking a deep,
Slow breath in through your nose.
Hold it for a moment,
And then release it gently through your mouth.
Continue breathing in,
Breathing out,
For a few calming,
Deep breaths,
Using a pace that feels right to you.
As you breathe,
Allow any tension or stress to melt away from your body.
With each exhale,
Let go of any negative feelings or frustrations that you might be carrying.
On each inhale,
Imagine slowly breathing in calmness.
And on each exhale,
Imagine slowly breathing out any frustration or anxiety that you're having.
Breathing in calm,
Breathing out frustration.
Now,
Let's address any feelings of challenge or disruption that you might be experiencing in relation to your children's behavior.
It's important to remember that all children have challenging behaviors at times,
And it's a normal part of their growth and development.
We can visualize these challenging moments and challenging behaviors as waves on the ocean.
They rise,
They peak,
And they fall away.
They're not permanent.
They're just part of the ever-changing sea.
We can integrate this constant,
Changing experience with our breathing.
Inhaling acceptance,
Tranquility,
Okayness,
And exhaling any resistance or aversion we have to those experiences of working with our children.
Inhaling okayness,
Calm,
Patience,
Exhaling any resistance,
Aversion,
Or frustration.
Remember,
Your child is learning and growing.
Their challenging behaviors are not a reflection of you or your parenting,
But rather a sign of their own development,
Their individuality,
And their growing independence.
As you continue to breathe,
Let the light of acceptance and understanding envelop you.
On each inhale,
Feel the acceptance comforting you,
Bringing you peace and patience.
As you continue to breathe,
Taking a few more deep breaths and trying to bring your attention and your awareness to the rise and fall of your chest.
Noticing the sensations that are associated with your breathing.
Your ribs expanding and contracting,
Your diaphragm gently moving,
The feeling of air entering your nostrils or tickling your throat.
Knowing that your breathing is always with you,
Even in your most difficult moments.
And when you're dealing with difficult children,
Difficult behaviors,
You can always summon that same sense of patience and spaciousness by connecting with your breath.
Slowly opening your eyes and taking in your surroundings,
And taking a moment to thank yourself and appreciate that you took a moment out of your day to practice mindfulness and self-care.
Remember,
You're doing an amazing job as a parent.
Being a parent is really difficult,
And your patience,
Your understanding,
And your love are making a difference in the lives of your children and the people that are around you.
