I'm no therapist. I don't practise meditation properly. But I read lots about meditation when I was younger and still use a few techniques to help clear my mind. I'd like to share one with you today...
I use this sometimes when I'm feeling low, or after an argument, or even in the middle of Mini having a meltdown - I can practise this in the same room as him, so I'm still nearby. Sometimes it takes just a few minutes, sometimes it takes half and hour.
This is something you can do with your children if they are willing and able. When I first started, I used to have to lay down in a quiet space, but now can do this almost anywhere with any level of noise (which is just as well, as there aren't many quiet spaces these days!).
Lay (or sit), and close your eyes. Imagine your body being full of brown light - no bones, no muscle, no organs, just dirty brown light.
Slowly inhale, and as you do, see that breath bringing white light with it, up through the core of your body, slowly spreading through your body.
As you slowly exhale, watch the brown light gradually disappear down your arms, and out through your fingers.
Inhale again, bringing more white, clean, calm light into your body.
Exhale, and feel the brown light rise out of your head, leaving your mind clear, and only full of white. As you concentrate on only those lights moving in and out of your body, your breathing will regulate.
Continue this until all brown light has disappeared and your body and mind are full of white - clear and clean.
Take a few more slow breaths, and slowly open your eyes and refocus on your surroundings.
I also use this sometimes when I can't sleep. It doesn't always help me drop off, but it stops my mind whirring quite so much.
If you try it, let me know how you get on...