How to Build a Healthier Relationship with Emotions — for Adults and Children
Emotions are a natural part of life. Yet many of us either try to push them away or get swept up in them. What if there’s a middle path—one where we simply notice and relate to our emotions with more awareness and care?
Instead of suppressing your feelings, you can learn to accept them. Instead of being overwhelmed, you can observe them gently. Naming your emotions helps you understand yourself better—and remembering that emotions are temporary can bring relief in difficult moments.
This kind, mindful approach is something we can offer ourselves and our students. Whether you’re feeling anxious, tired, or joyful today, you can always pause, notice what’s going on inside, and meet yourself with compassion.
Below, you’ll find a short mindfulness practice—for both adults and children—that supports emotional awareness and self-kindness in everyday life.
Your body, your mind, your heart… they all touch countless emotions throughout the day. In the midst of this emotional noise, let’s gently slow down. Take a short pause and choose one of the self-compassionate practices below—whichever feels nourishing to you today:
1. Do Something Kind — Just for You
A small act of care, just for yourself.
– Make yourself a cup of tea and drink it slowly, without rushing.
– Put on your favorite music, close your eyes, and really listen.
– Do nothing for five minutes. Just breathe. Just be.
2. Greet One Feeling with Kindness
– What are you feeling right now? Try to notice it without judgment.
– Maybe it’s exhaustion, maybe anxiety, or perhaps a gentle joy…
Whatever it is, simply name it: “Right now I’m feeling ___.”
“This feeling is temporary. I can be kind to myself.” (Place your hand over your heart as you whisper this if you like.)
3. Pause – Notice – Name – Accept
Remember these four gentle steps:
Pause – Take a few moments just for you.
Notice – Feel your emotion in your body.
Name – Label it gently: “This is anger.” “This is worry.”
Accept – Say to yourself, “This is part of being human.” Come back to your breath.
Creating space for yourself is also the first step toward making space for others.
For Children: “What’s Inside Me?”
A Compassionate Awareness Moment for Primary & Middle School Students
Let’s all slow down a little together and take a mindful pause.
Sometimes we feel happy, other times we feel sad. Some days we’re full of energy, and others we feel tired… Just like the weather, emotions are always changing. They come and go—they’re not permanent. So we don’t need to get swept away by them. But noticing how we feel is important.
No feeling is wrong. Whatever’s inside you is okay, just as it is.
Step 1: Pause and Breathe
- Sit comfortably in your chair or on a cushion.
- Close your eyes or gaze softly at a point on the floor.
- Take a slow breath in through your nose… and out through your mouth.
- Simply notice that you are here.
Step 2: Notice Your Inner Weather
Now imagine your inside like a sky. What’s the weather like today in your inner sky?
☀️ Sunny?
🌧️ Rainy?
🌬️ Windy?
🌪️ Stormy?
☁️ Cloudy but calm?
You don’t need to change anything. Just notice.
Step 3: Name the Feeling
Can you give this inner weather a feeling name?
- “I feel a bit excited right now.”
- “There’s a cloudy tiredness inside me.”
- “I feel both happy and a little worried.”
Whatever comes up, just let it be there—without judgment.
Step 4: Turn to Yourself with Compassion
You can place a hand on your heart and say silently:
“This feeling will pass. I can be kind to myself.” Repeat this for a few breaths.
You might also like to:
– Draw or write your inner weather.
– Share it with the class if you feel comfortable.
– Or simply hold it inside. Both are perfectly okay.
This short practice helps students:
- Notice their emotions
- Name what they feel
- Accept emotions without judgment
Even just 5 minutes a week like this can deepen the emotional safety of your classroom—and help students grow in empathy and understanding toward one another.