Guided Meditation for Emotional Release: The Beautiful Dragonfly

This dragonfly meditation helps children release big emotions and return to calm through gentle breathing and imagination. Read this short script aloud to guide kids through a peaceful emotional reset.

In this guided dragonfly meditation for emotional release, your child will learn to notice big emotions in their body and allow those feelings to move through instead of staying stuck inside. With gentle breathing and imagery, kids can release overwhelming feelings and return to a sense of calm.

This emotional release meditation script is copyrighted by ShambalaKids and may only be used for in-person or live virtual reading. It may not be recorded for audio/video.

It’s important to teach kids how to let go of big or difficult emotions instead of pushing them down or keeping them inside. Trapped emotions can create tension in the body over time. Releasing them properly can do wonders to regulate the nervous system.

It’s also important for kids to know there are healthy and unhealthy ways to let out anger, sadness, anxiety, or frustration. Taking anger out on someone else isn’t healthy. But taking a break or a positive time out is.

How to Lead a Meditation

Guiding your child through a relaxation or meditation session is easy, especially with these scripts.

Simply encourage your child to find a comfortable spot. It might be their bed or a comfy spot in their room. Or it could be on the living room sofa with a snuggly blanket or cuddled up with a pet. Try to get any distractions out of the way first, because it’s very likely your child will fall asleep during or immediately after the meditation.

Read the script through on your own to get familiar with it. Then read it to your child in a calm, soothing voice. Go slowly and pause often so the different sensations have time to sink in. Follow their cues, and keep it calm and relaxing. If they fall asleep, great! You can always finish it up another night.

Kids’ Guided Meditation for Emotional Release

This short dragonfly meditation script can be read aloud to help children release big emotions and return to calm.

Close your eyes and take in a nice deep breath. Allow your tummy to fill up like a balloon, and then exhale slowly.

Do this five times to really relax your whole body completely.

(Pause and allow time for five deep belly breaths.)

Notice how your body begins to feel deeply relaxed, sinking down further and further. Your legs grow heavy and peaceful. Your arms become heavy too, resting softly as your body continues to relax.

With each word you hear, your body relaxes more and more.

Imagine you’re a beautiful dragonfly fluttering about the sky. You see the lovely green valley below you with lots of colorful flowers, just waiting for you to enjoy.

You feel the wind blow against your delicate, lace wings. As the wind touches you, it gently blows away any worries, any stress you feel.

Notice how wonderful it feels to be free. Your mind is so clear and calm. You are completely peaceful.

Gliding on the peaceful wind reminds you that you can feel this way anytime you want.

But what happens when we don’t feel peaceful? Don’t worry, it happens. We all experience moments where we feel big emotions, and that’s ok.

Sometimes you feel angry, frustrated, anxious, overwhelmed, or sad. You might feel like yelling, stomping, or throwing something.

That’s understandable. These big, powerful feelings don’t feel very good in our body, and we want to get it out. Sometimes we want those feelings to come out right away—and that’s okay.

That’s what we’re learning in this meditation for emotional release… how to let it out in a safe way that helps everyone feel calm again.

The next time you feel big, uncomfortable feelings… just pause and take a deep, calming breath. Let the wind carry away your frustration. Just like a dragonfly releasing droplets of water from its wings after flying through the rain.

You might flap your wings by going outside and running, jumping, or dancing – just like a dragonfly darting through the air. Or you might land gently on a leaf and talk to someone you trust.

We all experience many feelings every day. There is nothing bad about any emotion. We just need to realize that we are in control of the emotion, and the emotion is not in control of us.

As you continue to fly along as a dazzling, beautiful dragonfly, notice now how the sun touches your body and warms you. The big, puffy clouds floating in the sky remind you how relaxed and calm you can be whenever you want, just by thinking about it.

When you’re ready, give your body a big stretch, and carry your calm dragonfly energy with you through the rest of your day, remembering that you can return to this peaceful dragonfly meditation whenever you need it.

More Meditations for Kids

Thousands of parents, teachers, and counselors use these meditations with their children and students. Here are a few others your child might enjoy:

Understanding & Releasing Anger
Meditative Art Meditation
Meditation for Grief and Loss
The Peaceful Butterfly
The Mindfulness Cabin (includes an adorable free printable)
You Are Loved
Guided Imagery: Secret Garden

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