Guided relaxation kids

Mindfulness for Kids - Mindful

How to Meditate
Mindfulness Activities
Guided Meditation
Coping with Stress
Parenting Tips

How to Meditate with Your Kids

By teaching children meditation and mindfulness skills we help them increase their well-being and enable them to meet the stresses of the world with presence, self-compassion, and openness.

In order to help kids of all ages find their way into practicing mindfulness, it can be helpful to give them an easy definition they can relate to.

A Definition of Mindfulness Meditation for Children

Mindfulness meditation, at its simplest, is paying attention to what is happening in the present moment. It may be what you’re feeling, hearing, or anything else you notice. There’s no special place of calm you have to reach and it’s not about clearing your mind, it’s just an honest and kind look at what you’re experiencing in this moment.

A Mindfulness Practice for Families

By Christopher Willard

One easy way to introduce mindfulness to your children is through informal practices that you can do along with them. Start with a simple kindness meditation—offering good wishes and compassion to others.

1. To begin, find a comfortable sitting position. You can even place a hand on the heart. Allow your eyes to close or lower your gaze toward the floor.

2. Bring to mind someone who you really respect and look up to, and who really loves you in return.

3. Notice how you feel as you bring this person to mind.

4. Make a kind wish and send it their way. What would make them happy?

5. Next, bring to mind someone else you love and care about: A family member, a friend, a beloved colleague. Just bring this person to mind, sending this person a kind wish.

We’ll move from here to a more neutral person. Perhaps someone you don’t know very well: A parent you see occasionally in the pick-up line, a person who delivers your mail, or makes your coffee in the morning. Just bring this person to mind and imagine yourself sending them some kind of kind wish.

6. Lastly, bring to mind someone who has frustrated you lately, someone who is a little difficult. Send this last person a kind wish—something nice for them in their life.

7. Check in with your mind and body as you conclude this practice. Allow your eyes to open if they’ve been closed. Notice if there’s any shift

Why Teach Mindfulness to Children?

When we teach mindfulness to kids, we give them the tools they need to build confidence, cope with stress, and relate to uncomfortable or challenging moments. The earlier we do so in their young lives, the greater the opportunity to help them cultivate resilience and develop and refine their mindfulness practice as they mature.

Teaching mindfulness to kids can also help shape three critical skills developed in early childhood: paying attention and remembering information, shifting back and forth between tasks, and behaving appropriately with others. These abilities are known as executive functions and they are essential for more advanced tasks like planning, reasoning, problem-solving, and positive social relationships.

There Benefits of Mindfulness for Kids

Studies show that the benefits of mindfulness for kids may include:

1. Increased focus, attention, self-control, classroom participation, compassion.

2. Improved academic performance, ability to resolve conflict, overall well-being.

3. Decreased levels of stress, depression, anxiety, disruptive behavior.

Mindfulness Activities for Kids

To introduce the idea of mindfulness more directly to your kids, you can use exercises that encourage them to tune into their senses. Make a game out of eating a snack very slowly, savoring the smell, texture, and taste. Or, dive into an afternoon of glitter jar making with any variety of materials: glitter, different-coloured beads, food colouring and oil, pieces of lego. The DIY craft doubles as a creative exercise and a mindfulness tool to represent the mind settling.

An Appreciation Practice for Children

By Susan Kaiser Greenland

Leading the game:

Ask your child: “Do you ever feel disappointed by something or someone?”
Ask: “How did that make you feel?”
Acknowledge their feelings and, if appropriate, talk about them.
Say something like: “I bet even when you’re feeling disappointed there are good things happening in your life, too. Let’s name three good things together.”

Tips for naming three good things:

Remind your child that the point of this game isn’t to pretend they’re not upset when they feel upset. It’s to remember that they can feel two things at once: they can feel grateful for good things while feeling sad, hurt, or disappointed by challenges.
If children or teens have trouble thinking of three good things on their own, brainstorm and help them discover some.
When kids understand that this game is not about sweeping their feelings under the rug, the phrase “three good things” can become a playful and humorous response to the minor gripes that show up in family life.
Parents can encourage kids to remind them to name Three Good Things when they’re stuck on a trivial disappointment or minor annoyance, too.
To develop a habit of thankfulness, play Three Good Things around the dinner table, before bedtime, and at other times when the family is together.

Guided Mindfulness Meditation for Children

Once your child is comfortable with the idea of meditation, you can offer them tools to refine their own practice. Here are three guided practices developed for kids. Feel free to join your child in these meditations if it helps encourage focus.

An 8-Minute Practice to Notice Positive Moments

A Mindfulness Practice for Kids: Coming Back to the Positive—From Dr. Mark Bertin

8:00

Lie down somewhere comfortable. Let your arms and legs fall to the ground. Close your eyes gently.
Start to notice how your body changes with each breath you take. Each time you breathe, your belly moves up, and your belly moves down. If it is easier, put a hand on your belly. Or if you want, put a stuffed animal there.
Each time you breathe, your belly moves. Your hand, or your toy, rises, and then falls. See if you can count ten breaths that way. Breathing in, one, breathing out, one.
When you lose count, don’t worry about it. That’s normal, and happens to everyone. Come back to whatever number you last remember.
Now, shift your attention to your day. Breathing in, focus on your breath as your belly goes up. Breathing out, focus on something that went well today.
With each breath: breathing in, noticing your belly move, and with each breath out, noticing something that went well today.
Now, picture something about yourself that makes you proud. Breathing in, focus on your belly moving. Breathing out, picture something that makes you proud of yourself. If nothing comes to mind, that sometimes happens. If that’s how you feel, picture what you’d wish for yourself instead.
Finally, bring someone to mind who makes you happy. Before we end, try one more practice. Breathing in, notice your belly move. And now, breathing out, picture someone who makes you happy.
As you come to the end of this practice, take a few deep breaths, and start to wiggle your arms and legs. Pause and decide what you’d like to do next.
It’s normal to have thoughts that make us feel scared or bad. We should never ignore anything important, but it’s useful to focus on the rest of our lives too. Take a few minutes every day to notice what has gone well, and see what happens next.

Guided Audio Practices for Kids

1. A Meditation for Preschoolers

This guided practice will help you teach your child the basics of mindfulness by drawing on the elements of nature. Follow along as your child observes their experience and explores their strength within.

Be Like Nature: Mindfulness for Preschoolers—From Scott Rogers

4:00

2.

A Meditation for Young Kids

A body scan meditation is a great way to help your child bring attention to the present moment—especially when emotions or thoughts are overwhelming. They’ll learn to explore sensations in the body while bringing calmness, attention, and appreciation to daytime routines or bedtime rituals.

A Calming Body Scan: Mindfulness for Kids—From Dr. Mark Bertin

11:39

3. A Meditation for Teens

Preadolescents and teens can practice mindfulness the same way as adults. Although, practices geared toward this age group often feature language that is more engaging to them. Here is an 8-minute practice, appropriate for older kids, that uses counting breaths to cultivate mindful awareness.

Count Your Breaths: Mindfulness for Teens—From Dr. Mark Bertin

8:13

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Mindfulness Practices for Families and Kids

Helping Kids Cope with Stress

Mindfulness practice can offer your child stress management strategies to calm their nervous system. Below are a few kid-friendly breathing techniques you can demonstrate and do with them.

5 Mindful Breath Practices for Children

1. Belly Breathing

When breathing in, the belly expands slightly; and when breathing out, it contracts. Do several rounds and return to normal breathing.

2. Mindful Breathing

Simply notice the breath and feel it move in the body. You can add visuals and words to make the practice more engaging. For example, on the in-breath ask your child to repeat the phrase, I am a lake and on the out-breath, I am calm. This technique can be adapted to use any visual and taps into the power of imagination.

3. Teddy Bear Breath

This is a great variation of the belly-breathing practice for little ones. Have them lie down with a teddy or stuffed animal on their belly, and let them watch as it moves up and down while they breathe, as if they are rocking it to sleep.

4. Four Square Breathing

This practice is a useful tool for older children. Breathe in for a count of four. Hold the breath for a count of four. Breathe out for a count of four. Hold the breath for a count of four. Do several rounds and return to normal breathing.

5. Basic Breath Ball Practice

You can use a Hoberman sphere—a geodesic dome that can be folded and unfolded—to teach your child basic breath awareness. The toy can be referred to as a breath ball because the dome’s movements mimic the movements of breathing: as the dome folds inward, we imagine the out-breath contracting; as the dome expands, we imagine the lungs expanding on the in-breath.

1. Using both hands, gently hold the breathing ball in front of your belly.

2. Hold one square on opposite sides of the sphere’s surface.

3. Take a deep breath in. As your belly expands, let the ball expand with it.

4. Breathe in fairly slowly, maybe holding momentarily at the top of the breath as you fully expand the ball.

5. As you breath out, allow the sphere to contract to its smallest size.

6. Repeat a few times. You might even count along in a rhythm.

Mindful Parenting Tips

By Elisha Goldstein and Stephanie Goldstein

It’s important to follow the oxygen mask principle: put your own mask on first, before you help your child. The more we discover how to be mindful ourselves, the more we can turn to mindful parenting strategies and appreciate our children’s capacity to be present in each moment.

There’s an inner skill set called for in parenting—an awareness of what is, what’s changing, and what matters going forward. In day-to-day life, take the time you need to notice your own feelings, pause before responding, and practice listening.

7 Things Mindful Families Do Differently

1. Embrace Imperfection

You are going to make mistakes, you are going to hurt your children’s feelings, and you are not going to be able to show up in all the ways you want to or the ways your children want you to, but none of that makes you a bad parent—it only makes you a human one. When you can move into a place of acceptance of this you are able to shift into a greater ease and grace within yourself.

2. Listen with Curiosity

When we pause and listen to each other more in our lives, we can engage the experiences in our family with a growth mindset. We can see the struggles and triumphs as opportunities for learning and growth. Instead of judging each other, we can get better at recognizing when we don’t understand where the other person is coming from, lean in with curiosity and say, “tell me more.” Or we might try and stand in their shoes to understand their perspective by asking ourselves, “why might they be acting this way?”

3. Communicate Courageously

Being clear and honest with each other about what you need and how you feel is ultimately an act of kindness that creates trust and connection. This means showing up with our partners and kids with an open heart and an open mind. It builds on listening with curiosity and creates space for everyone to feel comfortable to share how they feel and what they need.

4. Practice Appreciation and Gratitude

While words of affirmation may or may not be your primary love language, we all want to be seen and appreciated and there’s a surprisingly simple way of doing this that can have huge benefits—intentionally practicing being appreciative and expressing gratitude to one another. By taking the time to acknowledge our kids or our partner when they empty the dishwasher or are ready on time, we can shift the culture of the household from demanding and frustrated to cooperative and grateful

5. Forgive Ourselves and Each Other

In practicing mindfulness we come to understand that our mistakes aren’t signs of failing at being a human. Instead, they are opportunities for learning about the inevitable pitfalls of life, what gets in our way and understanding the optimal route to get back into a space of balance and connection.

The simple phrase of “forgive, investigate and invite” can be enormously helpful. If we have transgressed, we can set the intention to “forgive” ourselves for this wrongdoing, understanding that we can’t change the past, remembering that we aren’t perfect, and realizing that we often make mistakes out of ignorance, confusion or upset feelings.

6. Practice Support and Generosity

Our kids are always watching us, learning how to be in the world and modeling our behaviors. So it’s important that we model this way of being in the world and include them in these acts as often as possible. Want some ideas? You can consider getting involved in service projects at a local school or organization. You can encourage your kids to make pictures or cards for their grandparents or someone who is ill. These small or large acts are the essential healing agent within the family system, our culture, and the world. Ultimately, connection is the cornerstone of well-being and it starts in the family.

7. Remember to Play and Have Fun

It seems silly to say that any of us would forget to have fun and enjoy each other but it’s more common than you think. Raising children is probably the most important job you will ever be tasked with and the pressure of raising good humans can be weighty. So much so that we can fall into a pattern of taking things too seriously and being overly focused on tasks (chores, homework, activities, etc. ) that we lose the enjoyment of being together.

Free Guided Relaxation + Guided Imagery Scripts for Kids

For the past 12 years, we’ve shared guided imagery scripts and guided relaxation practices in our digital magazine. They quickly became the most popular column with parents saying how easily their child falls asleep when they use them.

Read on to get access to nearly 50 free guided imagery scripts. These scripts are designed with kids in mind, but they can be extremely relaxing for grown ups, too.

What is Guided Imagery?
Examples of Guided Imagery Scripts
What is Guided Relaxation?
Guided Imagery for Anxiety + Other Childhood Worries
How to Use Guided Relaxation
Get the Downloadable PDFs of these free Printable Guided Imagery Scripts
Guided Imagery Script Reviews

What is Guided Imagery?

Guided imagery is a technique that uses mental images to bring about feelings of calm and peace. In short, you visualize yourself in a calm setting. Or you follow the guide’s prompts to breathe deeply or relax different parts of the body.

It’s also a form of mindfulness meditation. Meditation has many benefits for kids. And these scripts make wonderful tools to help them develop a lifelong appreciation for the power of mindfulness.

Guided imagery in therapy can improve both emotional and physical health. That’s why we love empowering children and teens with these meditations. They can relieve stress and anxiety, improve self-esteem, and help kids feel great (mind, body, and spirit). Many parents also find their child displays a more positive mental attitude at school and at home.

Examples of Guided Imagery Scripts

Browse the topics below to see which visual imagery script will most benefit your child. The titles in this section lead to posts on our website where you can read them aloud to your child from your tablet or phone.

Or if you prefer to download and print them, you’ll find PDF versions of these scripts when you subscribe below.

These links lead you to some of our popular guided relaxation scripts. When you subscribe below, you’ll get access to a free library of guided imagery scripts PDF versions of these plus dozens more.

Peaceful Butterfly
Inner Rainbow Chakra Meditation
Bubble Blower Magic
Cool at School
Enchanted Fall Forest
Remember Easily
The Thankful Turtle
Pausing to Understand Anger
Loving Your Body
The Sleepy Seahorse
Inner Listening
Beach Relaxation
Deep Breathing Meditation
You Are Loved
Morning Meditation on Kindness & Helpfulness

These meditation scripts are copyrighted by ShambalaKids and may only be used for in-person or live virtual reading. They may not be recorded for audio /video.

Tune into your parenting instincts and consider what your child might need.

What is Guided Relaxation?

The following terms are often used interchangeably – guided relaxation, guided imagery, and guided meditation. While there are a few nuances among them, they all have the same goal. You can lead a session with your child via these scripts to help them

fall asleep
take a break or nap during the day
relieve a stressful situation
reframe a negative event or memory
access positive feelings
build up their self confidence or self esteem

Guided Imagery for Anxiety + Other Childhood Worries

Childhood anxiety is a very common issue today. More than 1/3 of adolescents have anxiety, and children as young as 6 can experience feelings of anxiety. And about 20% of visits to a pediatrician’s office are due to behavior issues. Many of these stem from anxiety.

Guided therapeutic imagery is now recommended by experts to help with stress and anxiety. It’s very common for a therapist to encourage a patient to picture a relaxing scene or recall a calming memory.

Research shows guided relaxation and visualization to be helpful in the treatment of a number of mental health concerns, including:

Stress (mindfulness exercises can lower blood pressure or an elevated heart rate)
Anxiety
Insomnia
Depression
Post-traumatic stress
Grief
Issues with self-worth
Family issues

How to Use Guided Relaxation

Do they have trouble settling down and falling asleep? We have several scripts that count down to a relaxed state or where you follow an animal as it prepares for sleep. A July 2021 study showed that elementary school-aged children who practiced mindfulness training slept an average of 74 extra minutes a night.

Do they need help tapping into their inner wisdom? Try a script that helps them tune in and listen to their inner knowing.

Are they suffering from a cold or illness? There are even guided meditations to help boost the immune system.

You can take almost any stressful situation and turn it around (or at least make it less scary) with positive images.

Once you choose a guided relaxation script for your child, you may want to read it to yourself to find the rhythm prior to reading it aloud to your child. Once you’re ready and your child is relaxed, simply read it in a calm voice, pausing to let the words and feelings sink in.

Get the Downloadable PDFs of these free Printable Guided Imagery Scripts

Subscribe to access the library and you’ll be able to browse the 50 topics to see which scripts will most benefit your child. Print them if you choose or just pull up the PDF to read them (ad-free) from your phone or tablet.

Guided Imagery Script Reviews

Here are just a few of the beautiful comments we receive from parents and caregivers:

“The Sleepy Seahorse is my little one’s favorite! Thank you for this site for helping me get my kids to go to sleep.” – Crystal

“Bedtime used to be a battle with our 5-year-old daughter. Since we tried the Lazy River meditation, she’s a completely different kid! Instead of getting hyper or negotiating her nightly routine, she’s calm and seems almost happy to go to bed now.” – Marisol R.

“Thank you for making these available. I am a therapist and needed to help a child suffering, and to do so quickly. I was able to pull up Peaceful Retreat. This precious boy had been suffering with a terrible weight, unable to focus on school, unable to sleep, he stated he was starting to “feel crazy.” His distress was big and it was painful. We used the meditation, and when he opened his eyes, he stretched, looked around, then looked me in the eye and said, “I feel so much better.” His shoulders loosened and his facial muscles relaxed. I was at a loss not having anything with me. To be able to pull that up free of charge, right from the web…it saved him and his family from hospitalization.” – Katherine W., Therapist & Social Worker

“My son thinks the Cozy Castle is literally a bedtime story. It’s so cute, and no matter which one we choose, he settles right down. It’s amazing how fast he can go from crazy to calm with these.” – Deidra P.

Top Ten Relaxation Techniques for Kids - Child Development

From fear of the dark to coping with peer pressure, every child has their own fears, anxieties and special stressful situations. You should teach your kids some of the most effective relaxation techniques to help them manage their daily stress. By doing so, you will give children the necessary tools that will help them throughout their lives.

Ten Great Ways to Help Children Relax

There are many techniques children can use to help them relax and reduce stress. Each of them is effective in different ways and is perceived individually. Try to teach your child one or two of the following methods first, and then gradually teach the others as they are ready.

1. Deep breathing. Deep breathing is an effective way to slow down the body's natural response to stress. It slows the heart rate, lowers blood pressure and provides a feeling of confidence. This simple method is suitable for almost everyone. nine0003

Inhale deeply.
Hold your breath for a moment.
Exhale slowly.

Continue breathing deeply until you find a sense of peace.

2. Progressive muscle relaxation. Progressive muscle relaxation is a great way to relieve stress. Relaxation is achieved by tensing and then relaxing various muscle groups in the body.

Face - ask the child to wrinkle his nose and forehead as if he is sniffing something unpleasant, and then relax his face. Repeat three times. nine0016
Jaws - Have your child close their jaws tightly as if they are a dog hanging on a bone, then let go of an imaginary bone and fully open their jaws. Repeat three times.
Arms and Shoulders - Have the child extend their arms in front of them, then raise them above their head and stretch as high as possible. After that, let the child lower down and relax his hands. Repeat three times.
Hands - have the child pretend to squeeze the orange with one hand as hard as they can, then drop it to the floor and relax the hand and arm. Repeat three times, and then do the exercise with the other hand. nine0016
Abdomen - have the child lie on their back and, just for a moment, exert maximum tension on the abdominal muscles. Then let the stomach relax. Repeat three times, and then perform the same exercise while standing.
Legs and Feet - Have your child press their toes into the floor while standing, as if they were doing it with sand on a beach. Let him press each finger into the floor in turn and spread them so that he feels tension in his legs, and then relax. Repeat three times.

As you do these exercises, ask your child to observe how good the body feels as he relaxes every part of it. The purpose of these exercises is to achieve complete relaxation of the muscles of the body.

3. Physical exercise. Exercise is a great form of relaxation. Walking, running, swimming and active play are the types of exercise that children enjoy. However, do not forget to study to the music. There are many excellent exercise CDs and DVDs for all ages. nine0003

4. Visualization. Visualization is also known as visually driven imagery. This technique uses the imagination to slow down the brain and get rid of negative thoughts and worries. This method is especially effective after performing progressive muscle relaxation and allows you to first relax the muscles and then calm the mind. Imagining a beautiful, peaceful place is one type of stress-reducing visualization available to almost any child. Color visualization can also be useful and easy to teach to a child. nine0003

Ask your child to imagine a favorite color that makes them feel safe and secure.
Let him imagine that he "breathes" this color into himself and spreads it throughout the body along with the exhalation.
Have the child continue to visualize until filled with this special relaxing color.

Instead of color, you can use a soothing sound, a special scent, or a feeling of warmth or light. nine0003

5. Laughter . Laughter is a great way to relieve stress and help your body relax.

Here are some ways to make a child laugh:

tell jokes;
make faces in turn;
watch funny cartoons;

6. Stretching. Stretching relieves the accumulated tension in the muscles. Teach your child to gently stretch each muscle group and feel how they gradually relax. nine0003

7. Music. Listening to soothing music can help your child focus. Even very young children can enjoy relaxing classical music.

8. Meditative techniques. Meditative techniques - yoga, for example - relax both mind and body. Here is a simple technique that your child can use both at home and at school.

When the child is sitting on the bed at home or at the desk before the beginning of the lesson, have him put his hands on his knees and close his eyes. nine0016
The next step is slow and even inhalations and exhalations.
Each inhalation and exhalation is counted as one count, the child must breathe evenly, at least up to fifty (in class, let him try to breathe up to thirty).
When the child has mastered this technique, he needs to concentrate and listen to his breathing. If he succeeds, the child will begin to feel more calm and focused.
When he finishes counting to fifty, he needs to take a very deep breath, exhale slowly and open his eyes. nine0016

9. Embrace. Reward your child when he cuddles a pet or hugs a loved one. This interaction lowers blood pressure and reduces stress hormones.

10. Tension of the toes. Tension in the toes relieves tension in the rest of the body. This simple exercise should be repeated ten times in one approach.

Lie on your back and feel your toes.
Relax your fingers and count to ten.

Do the exercises together.

Many of the methods on this list are effective for people of all ages. Feel free to modify any of the methods to make them appropriate for your child's age, and don't miss the opportunity to participate yourself. Reducing the level of stress and relaxation of parents have a positive effect on the child. nine0003

Tasks and exercises for relaxation and setting for auto-training in order to reduce the state of anxiety, tension.

| Methodological development in correctional pedagogy (junior, middle, senior, preparatory group):

Tasks and exercises for relaxation and settings for auto-training in order to reduce anxiety, tension.

Relaxation - (lat. relaxatio - weakening) - removal of mental stress; associated with the ability to distract from unpleasant thoughts and emotions through a combination of physical and mental relaxation. nine0003

These exercises can be used for preventive purposes during periods of increased stress, when our psychological state becomes especially vulnerable. With their help, stress resistance increases and a calm and cheerful mood is maintained. Relaxation techniques can also be used as needed - from time to time - for example, at the end of the day, when fatigue leads to overexcitation and it is difficult to fall asleep, or before a responsible event, or at a moment when we are overcome by negative emotions - fear or anger. But, of course, the result will be better if a person has experience of regular use of such exercises. nine0003

Many relaxation exercises are very simple and, most importantly, absolutely harmless.

For example, the exercise described below (authored by the German doctor Enkelmann) helps to quickly calm down and pull yourself together.

Breathing exercise.

• Inhale, exhale slowly, then inhale slowly and deeply.

• Hold your breath for four seconds.

• Exhale slowly again and inhale slowly and deeply.

• Hold your breath for four seconds and exhale. nine0003

• Repeat this procedure six times and you will find that you have become calmer and more calm.

And the following breathing relaxation exercises can be offered even to children of senior preschool and primary school age.

Blow out the Candle Exercise

• Take a deep, calm breath, drawing as much air into your lungs as possible.

• Pulling out your lips with a tube, exhale slowly, as if blowing on a candle, while pronouncing the sound “oooo” for a long time. nine0003

Repeat the exercise 5-6 times.

Lazy Cat Exercise

• Raise your arms up, then stretch forward, stretch like a cat. Feel the body stretch.

• Then sharply lower your arms down while exhaling while pronouncing the sound “ah!”.

Also repeat the exercise several times.

The effect of these exercises is to calm and relieve tension.

The next way to relax is muscle relaxation. With regular classes, stress is also removed (and does not accumulate in the future), sleep, mood and performance improve. nine0003

The exercises described below are suitable for both adults and children. They can be performed together with students at any lesson during physical education. Exercises to relax the muscles of the shoulder girdle and arms are especially suitable for children. In this way, children can quickly and effectively relax after the stress of writing. Any exercise is repeated 5-6 times.

Exercise “Shaking the Water off the Fingers”

• Start in the starting position: arms bent at the elbows, palm down, hands hanging down passively. nine0003

• With a quick and continuous movement of the forearm, shake the brushes like rags (5-10 seconds).

Before exercise, it is useful for children to tightly clench their hands into a fist so that the difference in the tense and relaxed state of the muscles is more clearly felt.

Lemon Exercise

• Put your hands down and imagine that there is a lemon in your right hand from which you want to squeeze the juice.

• Slowly clench your right hand as tightly as possible into a fist. Feel how tense your right hand is. nine0003

• Then drop the lemon and relax your hand.

Do the same exercise with your left hand.

The exercise with children may be accompanied by the following instructional poem:

I will take a lemon in my hand.

I feel that it is round.

I squeeze it lightly -

I squeeze the lemon juice.

All right, juice is ready.

I throw a lemon, I relax my hand.

Regular relaxation exercises help excited, restless children gradually become more balanced, attentive and patient; inhibited and constrained children can gain confidence and cheerfulness. nine0003

You can relax not only with the help of breathing techniques and muscle relaxation exercises. It is also possible to relax through images - the so-called visualizations - visual representations.

Our images have a magical power over us. They can be destructive (destructive) and have a negative impact on our lives. By persistently cherishing them in our minds - for example, imagining ourselves sick, helpless, unhappy - we actually increase the likelihood of illness and misfortune. After all, each of us acts in accordance with the existing “self-image”. And if we “see” ourselves sad or angry, then most of the time we will be sad and angry. nine0003

But images can also be positive, evoking a state of confidence, calmness, joy, strength.

For example, the following images can be used to relax:

• You are basking on a fluffy cloud that gently envelops your body

• You are swinging on the waves, and your body feels calm and weightless

• You are lying on the heated sand - on seaside or ocean, hear the gentle sound of the waves and feel the light and warmth of the sun

When looking for the image that best suits you, let your imagination run wild. Perhaps you will come across several images. Do not rush to part with them. Feel how they affect your condition. Perhaps you can "combine" these images into a single picture, or it will be a series of pictures. nine0003

If symbolic images don't come to mind, think of some personal experience when you felt calm, relaxed and comfortable. Even a fleeting "immersion" in a pleasant situation has a beneficial effect on our well-being. Do not rush to get out of the created image. Try to get a better look at all the details, feel the sensations that this image contains.

After a successful training, after a while you will only need to remember your image, and the body will reproduce the state of relaxation at the level of muscle memory. nine0003

The following are examples of traditional texts for muscle relaxation exercises using visual images.

Exercise "Bird Spreading Its Wings"

• Imagine that you are a bird whose wings are tightly clenched. Connect the shoulder blades, tighten your back as much as you can. You feel tension. And now slowly, slowly, release your muscles. Your wings are spreading. They become strong and light, weightless. You feel relaxed. nine0003

Repeat the exercise 5-7 times.

Inflating Balloon Exercise

• Imagine that you have a tightly inflated balloon in your hands. You are holding it in your hands. Feel its elastic surface. The balloon continues to inflate, you can hardly hold it, because it is rushing into the sky. Your fingers are tense. You are holding him with the last of your strength. Imagine that this ball is your problem. Let him go - let him fly. Put your hands on your knees. Close your eyes and take a deep breath in and a long breath out. And once again inhale and exhale. Breathe easily and calmly. Now stretch your whole body and open your eyes. nine0003

In some exercises, controlled fantasy helps to achieve relaxation and calmness. Images in such exercises are often combined with suggestion texts - this is relaxation with elements of auto-training.

Auto-training is a method of influencing one's physical and emotional state through self-hypnosis. Auto-training is effective for short-term rest, suppression of stress and excessive excitability.

Autogenic training (from Greek autos - self and English training - training, special training mode) - a method of self-hypnosis developed by the German psychotherapist I. Schulz at 1932 g. This method involves teaching people muscle relaxation (relaxation) and self-hypnosis, for the purpose of subsequent independent use to influence their mental and physical state.

Such simple helping texts can be compiled by the teacher himself - both for "personal use" and to help schoolchildren. The main thing is that the words should be positively colored (avoid “not” particles) and appropriate to the situation. For example, you can use the following suggestions: “I am calm. I'm confident. I will succeed. I can reach my goal." Or: “I am resting. My body is relaxing. I feel warm and calm. " nine0003

Relaxation images can be more complex. Some exercises are like whole trips, the ultimate goal of which is a good mood and well-being.

Exercise "Flight of the White Bird"

This exercise is especially useful to perform in the evening, for example, at the end of a busy day to relieve fatigue and gain new strength and mental balance.

Make yourself as comfortable as possible and relax: close your eyes, calm your breathing. Say the following text to yourself:

“I am lying on the warm yellow sand, above me is a calm, clear, blue sky.

A white bird flies smoothly in the sky.

I get up and fly next to her, I myself am this white bird. I'm flying in a calm blue sky, below me is a calm blue sea. A yellow sandy shore appeared in the distance, it is getting closer and closer.

I fly up, land on the warm yellow sand, turn back into a human and lie down on my back.

I am lying on warm yellow sand, calm blue sky above me, I am relaxed, I am resting. nine0003

A pleasant coolness touched my feet, a pleasant coolness filled the muscles of my legs, the muscles were light and cheerful; a pleasant coolness filled the stomach, the muscles of the back, the muscles were light and vigorous; a pleasant coolness filled my arms and chest, it is easy for me to breathe, a pleasant coolness filled my neck and head; head clear and clean. The whole body is filled with pleasant coolness, the head is clear and clean, the muscles are light and vigorous, three deep breaths, I open my eyes, I get up.

I rested!”

And in conclusion - some rules for those who are independently engaged in relaxation and auto-training. nine0003

Class schedule. At first, you need to study more intensively - in order to master the method and apply it confidently. It is better if the first one or two months of classes are daily, then you can reduce the frequency to 2-3 times a week.

Class time. The best time for classes is in the morning - after waking up; before eating; before going to bed. It is not recommended to exercise after eating - the digestion process does not contribute to relaxation.

Place of employment. Exercise is best done in a quiet, peaceful place. Soothing music can be turned on (there are special cassettes and CDs for sale with music for relaxation, including, for example, “Sounds of Nature” or “Sound of a Waterfall”). Take care of a comfortable room temperature and the absence of bright light. nine0003

Practice posture. For relaxation, you need to take a special relaxed posture. If you are exercising lying down (for example, in the morning or in the evening before going to bed), then you should remove the pillow, lie on your back, and turn your head to the side for better relaxation of the neck muscles.

You can also practice while sitting. In this case, you should lean back in the chair, put your forearms on the armrests; knees slightly apart and raised slightly above the hips. The entire foot is in full contact with the floor. The head is slightly tilted to the side and "lies" on a comfortable support; the neck muscles are relaxed. nine0003

For auto-training, the most famous and common is the “Coachman's Pose”. It is convenient and often used because it can be easily taken wherever there is a chair, stool, etc.

In order to take this posture, one must sit on the edge of the seat, legs wide apart, legs placed perpendicular to the floor. The back is hunched, the head hung forward and down. The forearms are loose and relaxed on the hips. The eyes are closed. Breathing is even.

Get ready for classes. Relaxation and auto-training should be taken seriously. This is not light entertainment, but a serious helping method. Before class, relax and “fence off” yourself from the outside world. nine0003

End of class. How to move from a state of relaxation to a state of wakefulness and activity? If relaxation was carried out before going to bed, then this is not necessary. But it happens that we again need to become active and cheerful. In this case, after the end of the exercise, think that you are well rested and ready to "return to reality.