Hey buddy,
Well done on choosing to play this regulation meditation.
I'm proud of you for making a positive choice to calm yourself down and check in,
And you should be proud too.
So,
Let's begin by taking a couple of slow,
Deep,
Sighing breaths together.
Good work.
Good work.
And another one.
So I want you to keep taking those slow,
Deep,
Sighing breaths as we continue to regulate.
Let's begin by doing a little bit of a self hug.
We're going to do a butterfly hug.
Grab your arms around your body,
Hug them together and give yourself a nice,
Big,
Loving squeeze.
Then release.
And now put one hand on the back of your neck and the other on your belly.
Just give yourself a nice,
Gentle massage.
And keep taking those slow,
Deep,
Sighing breaths as you calm down.
Great work.
And now we're going to move our hands onto our heart space.
Put both hands on top of your heart,
In the middle of your chest.
Just put a nice little bit of pressure there and feel the warmth of your hands.
Okay,
So now we're going to move to something called a progressive muscle relaxation.
We're going to squeeze the muscles in our body,
We're going to go squeeze,
Squeeze,
Squeeze,
And then release.
Let's give it a try.
Left leg,
Squeeze,
Squeeze,
Squeeze,
Release.
Right leg,
Squeeze,
Squeeze,
Squeeze,
Release.
Groin and butt,
Squeeze,
Squeeze,
Squeeze,
Release.
Belly and lower back,
Squeeze,
Squeeze,
Squeeze,
Release.
Chest and upper back,
Squeeze,
Squeeze,
Squeeze,
Release.
Left arm,
Squeeze,
Squeeze,
Squeeze,
Release.
Right arm,
Squeeze,
Squeeze,
Squeeze,
Release.
Hands and feet,
Squeeze,
Squeeze,
Squeeze,
Release.
Head and face,
Squeeze,
Squeeze,
Squeeze,
Release.
And now we're going to do our entire body all at once.
You ready?
Squeeze,
Squeeze,
Squeeze,
Release.
One more time.
Squeeze,
Squeeze,
Squeeze,
Release.
Well done.
Let's take another slow,
Deep,
Sighing breath together.
And we're going to do something called a 5,
4,
3,
2,
1,
Present state awareness grounding meditation.
It's pretty easy to do.
The first thing you do is listen and try and hear five things.
You can hear the sound of my voice,
But what else can you hear?
Can you hear five things?
And now look around the room.
Can you see four things in this room?
Really pay attention,
Not just on the surface level,
But try and see some specific new details.
What things can you see right now?
Okay.
What about feeling?
What three things can you feel right now?
Maybe the chair or the floor underneath you.
Or the temperature of the room.
Or your clothes upon your skin.
What can you feel right now?
Okay,
The last two.
Can you notice two smells in the room right now?
Take a big,
Deep breath in through the nose and let's see what you can smell.
Okay,
Final one.
Can you taste anything?
What can you taste right now?
Okay,
You're doing a great job calming down.
Let's take another slow,
Deep breath together and check in to what our body needs.
Okay,
Let's check in.
Are you hungry?
Are you thirsty?
Are you feeling too hot?
Are you feeling too cold?
Are you feeling sick?
Is any part of your body sore?
Do you need to go to the toilet?
Are you feeling sleepy?
Are you feeling angry?
Are you feeling scared?
Are you feeling overwhelmed?
Well done for checking in.
Now comes the time where you may need to speak to a grown-up that's with you.
Let them know what you checked in.
Say,
Hey,
I'm feeling a bit hungry or I need some help because I'm feeling a little bit scared.
Take a moment and let them know what you need and then let them help you to regulate.
I'm so proud of you for doing this meditation,
For taking a little bit of time to check in and to calm down.
The final thing you need to do is take a moment to think about what happened.
What caused you to get dysregulated in the first place?
Did someone say or do something?
Or maybe they didn't do something you expected them to do.
Or maybe you did or didn't do something.
Whatever it is,
It's okay.
Take another breath.
Just let it go.
I'm going to end with a positive statement of self-love.
I want you to say the following words with me.
I am a good person.
I am loved.
I am learning.
I am okay.
I can regulate myself.
One more time.
I am loved.
I am learning.
I am okay.
I can regulate myself.
I'm a good person.
Well done,
Buddy.
You can come back to this meditation anytime you need.
Catch up.
