We all have times when we get really powerful feelings. Sometimes they may seem like they are more under our control that others. Sometimes they can seem scary too! The Glitter Globe Feelings Scan is a practice of letting your feelings settle so that you can choose how you want to respond to a situation. Unlike the practice with our Glitter Globe Mind Scan, this time we are sitting with our feelings instead of letting them float by like our thoughts. A lot of times we think it’s not okay to have angry or sad feelings, but those are a part of us just like every other thing we feel! When you have this, or any other feeling, it may seem like someone took the Glitter Globe and shook it up (Teacher: shake up the Glitter Globe). We might feel it all over the place, just like the glitter floating all around the Globe. If we sit with that feeling, and keep noticing what is going on, we can learn to let the glitter settle down to the bottom. We can follow that feeling as it goes from a glitter storm, to resting glitter. We are able to see things more clearly when the glitter isn’t floating all around.
Begin this practice by finding a cozy seat. You can be cross-legged on the floor or sitting up tall in a chair with your feet flat on the floor. Bring your hands to rest on your knees and make your spine really tall by breathing in deeply and reaching up through the top of your head. Now gently close your eyes and begin to take your attention to how you are feeling in this moment, right now. Maybe you are happy or sad, angry or scared. Anything going on inside is important. Think about the feeling you are having right now, really focusing on what you notice in your body as you feel it. Now
imagine that feeling is a Glitter Globe inside of you. As you notice what you are feeling, imagine that your Glitter Globe has just been shaken up. Notice the glitter storm, and keep following the as it trickles down. Keep noticing your feeling and follow the glitter as it settles all the way down to the bottom. See if you can let follow the feeling until it goes from a glitter storm, to resting glitter, and a clear Glitter Globe.
This is a practice we can use with any feeling if we want to notice what is going on inside of us. It can be especially helpful if you are feeling really angry or really excited and want to do something right away. Sometimes it is good to let out glitter storm settle a little bit before we make a decision or do something, and the Glitter Globe Feelings Scan is one way to do that.
Next time you have one of these feelings, try practicing the Glitter Globe Feelings Scan and write down, draw, or tell your teacher or a parent what you noticed.
Teachers Tip: This is a great practice to remind a student of when they are really upset or really excited to do something. You can guide them through the practice again if they don’t remember, or cue them to follow the glitter storm until it settles.
This can also be a good practice to do before a field trip or big event at school where kids might normally forget the rules because they are so excited. If a student is feeling angry, this is a wonderful practice to do in a rest nest until they feel their anger glitter storm settle as well. Students can definitely use a real Glitter Globe as a visual aid, rather than imagining it internally. Just cue them to have a soft gaze rather than closing their eyes completely.