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Little Calms for Big Feelings: Mindfulness Tools to Prevent Meltdowns, Support Emotions, and Build Connection

Welcome to the Workbook

Section 1: Breath and Body Tools for Emotional Reset

Exercise 1: Dragon Breath (For Frustration and Anger)

Exercise 2: Finger Tracing Breath (For Grounding and Focus)

Exercise 3: Bubble Belly Breathing (For Bedtime and Reset)

Section 2: Grounding with the Senses

Exercise 4: Five Senses Grounding Game (For After Meltdowns or Overload)

Exercise 5: Spaghetti Noodle Body (For Physical Tension and Play)

Section 3: Emotional Awareness and Naming Tools

Exercise 6: The Feelings Thermometer

Exercise 7: Name It to Tame It

Exercise 8: ‘I Can Handle This’ Mantra Cards

Section 4: Bedtime Calm Down Tools

Exercise 9: The Bedtime Body Scan (Mindfulness Wind-Down)

Exercise 10: Breathing Buddies (Bubble Belly at Bedtime)

Exercise 11: The Worry Jar (Nighttime Anxiety Relief)

Exercise 12: Goodnight Mantra Card

Parent Practice Planner

Section 5: Connection & Co-Regulation Games

Exercise 13: Mirror Me (Attunement and Nervous System Sync)

Exercise 14: Hand-on-Heart Reset (Touch-Based Co-Regulation)

Exercise 15: Emotional Weather Report (Verbal Co-Regulation Game)

Exercise 16: The Calm-Down Dance (Movement and Rhythm Regulation)

Section 6: Reflection, Summary, and How to Keep Going

Closing Reflection: For the Young Parents Trying to Heal and Raise a Child at the Same Time

When You Feel Like You’re Failing: A Reminder Sheet for the Hardest Moments

Previous Lesson

Section 1: Breath and Body Tools for Emotional Reset

Little Calms for Big Feelings: Mindfulness Tools to Prevent Meltdowns, Support Emotions, and Build Connection
Section 1: Breath and Body Tools for Emotional Reset

Section 1: Breath and Body Tools for Emotional Reset

These tools build core self-regulation by anchoring the breath and reconnecting to the body. When practiced before the storm hits, they become powerful tools for navigating it.

Lesson Content

Exercise 1: Dragon Breath (For Frustration and Anger)

Exercise 2: Finger Tracing Breath (For Grounding and Focus)

Exercise 3: Bubble Belly Breathing (For Bedtime and Reset)

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