RELAX
It is extremely important for our children learn relaxation strategies. With all the stress and pressure of having to perform in sports and perform well on standardized tests in school, more and more children are becoming very stressed out and overwhelmed. Fortunately, there are many things you can do to help your child relax and cope:
1. Guided Meditation: This can be done at home with your child about 10-15 minutes before bed time. Your child should be completely ready for bed first. Turn on relaxing music (ocean/nature CD's or Spa Radio on Pandora). Have your child lay in their bed. Read the script for body awareness first to produce total and complete relaxation (which will prepare them for the guided imagery process which comes next). If these kind of techniques are practiced daily your child will learn wonderful coping skills and eventually become more independent with self-regulation and relaxation techniques when anxious or stressed.
Script for Body Awareness
Feel the connection between your body and the floor.
Notice each point that connects your body to the floor.
(Pause)
Begin to feel the heaviness of the body sinking into the floor.
Now come to notice the breath. Feel the belly rise and fall. Feel the chest rise and fall.
Begin to feel the lightness of the body as you bring awareness to your breath. The body is completely relaxed. The mind is completely aware. The body is feeling light.
Bring awareness to the toes. Feel the toes on the right foot. Envision your toes attached to your left foot. Left big toe...fourth toe...third toe...second toe...pinkie toe. The left foot. The heel. The sole of the foot. The ankle. The whole of the left foot. The right foot. Right big toe...fourth toe...third toe...second toe...pinkie toe. The right foot. The heel. The sole of the foot. The ankle. The whole of the right foot. Both feet together.
(Pause)
The left leg. The shin. The calf muscle. The knee. The thigh. The left buttock. The whole of the left leg. The right leg. The shin. The calf muscle. The knee. The thigh. The right buttock. The whole of the right leg. Both legs together.
(Pause)
The hips. The lower back. The middle back. The upper back. The whole back. The whole back. The whole back.
Left shoulder blade. Right shoulder blade. Left shoulder. Left upper arm. Left elbow. Left lower arm. Left wrist. Left hand. Right shoulder. Right upper arm. Right elbow. Right lower arm. Right wrist. Right hand. Both arms together.
The chest. The ribs. The belly. The whole of the front body. The whole of the front body. The whole of the front body.
The neck. The back of the head. The forehead. The left eyebrow. The right eyebrow. The space in between the eyebrows. The left eye. The right eye. The left cheek. The right cheek. The jaw. The tongue. The lips. The chin. The throat. The whole of the head. The whole head together. The whole body together.
Feel the lightness of the whole body together.
Relax and feel heavy. Sink into the floor. Relax the whole body. Relax.
Feel the body connected to the floor.
Feel the awareness of your body.
Script for Children (Guided Imagery)
Please make sure your eyes are closed softly, as if you were getting ready to fall asleep. But please do not fall asleep. Keep your eyes closed, but do not go to sleep. Stay awake and listen to my voice.
Make sure not to move. Feel your body remaining still and calm.
Feel your body becoming light, so light it begins to float up off the ground.
Begin to soar into the sky where it is warm and beautiful. The sky is blue and full of white, puffy clouds. Birds are singing, and the sunshine is warm and golden.
Now imagine your favorite place. Take a moment to imagine that place. Imagine what it looks like. Imagine what it smells like. Are there any other people there or are you by yourself? Continue soaring through the beautiful, blue sky to your favorite place. Fly overhead and see this place from the sky. Look down upon it. Enjoy seeing it from so high above.
Now fly past your favorite place and see a rainbow in the distance. Begin to soar through the sky toward the rainbow. The rainbow is beautiful, full of so many colors, so bright and playful. Fly straight into the rainbow and grab your favorite colors in your hand.
Continue to soar through the sky, finding a colorful kite flying nearby. Chase the kite and follow it as it travels on its own path through the sky. Allow the kite to continue on its way, as you continue on your way.
Find a large, leafy tree and begin to descend from the sky to land safely and softly on the tree branches. The tree is strong and supports you. Enjoy swinging from the trees branches and climbing down its trunk.
The grass at the base of the tree is green and soft. It is a restful place. The tree offers shade, and the grass offers comfort.
Lie down on the grass and relax under the shade of the tree.
Feel completely relaxed and still.
Listen to the birds singing overhead. Feel the warm breeze on your cheeks.
Now begin to slowly move your fingers and toes, making small movements in small places. Begin making larger movements, even stretching.
When you are ready, open your eyes.
2. Controlled Breathing Diary Sheet
Date:_______________/What is causing you to be worried_____________
Before you start, check out your feelings and use the scale below to rate how anxious you are (circle one):
Totally relaxed Little bit anxious 1 2 3 4 5 Quite anxious 6 7 8
Very anxious 9 10
❑ Now take a deep breath
❑ Hold it, count to 5
❑ Very slowly let the breath out
❑ As you let it out, think to yourself “Relax”.
Take a deep breath and do it again. Remember to let the breath out nice and slowly. Do this again, and then one more time.
Use the scale below to rate how you are feeling now:
Totally relaxed Little bit anxious Quite anxious Very anxious
If there is no difference in your ratings, don’t worry. Try it again and remember that the more you practice, the more you will find IT HELPS!!!
3. Yoga and/or Tai Chi for Kids work wonders! (Most communities/park districts offer these)
It is extremely important for our children learn relaxation strategies. With all the stress and pressure of having to perform in sports and perform well on standardized tests in school, more and more children are becoming very stressed out and overwhelmed. Fortunately, there are many things you can do to help your child relax and cope:
1. Guided Meditation: This can be done at home with your child about 10-15 minutes before bed time. Your child should be completely ready for bed first. Turn on relaxing music (ocean/nature CD's or Spa Radio on Pandora). Have your child lay in their bed. Read the script for body awareness first to produce total and complete relaxation (which will prepare them for the guided imagery process which comes next). If these kind of techniques are practiced daily your child will learn wonderful coping skills and eventually become more independent with self-regulation and relaxation techniques when anxious or stressed.
Script for Body Awareness
Feel the connection between your body and the floor.
Notice each point that connects your body to the floor.
(Pause)
Begin to feel the heaviness of the body sinking into the floor.
Now come to notice the breath. Feel the belly rise and fall. Feel the chest rise and fall.
Begin to feel the lightness of the body as you bring awareness to your breath. The body is completely relaxed. The mind is completely aware. The body is feeling light.
Bring awareness to the toes. Feel the toes on the right foot. Envision your toes attached to your left foot. Left big toe...fourth toe...third toe...second toe...pinkie toe. The left foot. The heel. The sole of the foot. The ankle. The whole of the left foot. The right foot. Right big toe...fourth toe...third toe...second toe...pinkie toe. The right foot. The heel. The sole of the foot. The ankle. The whole of the right foot. Both feet together.
(Pause)
The left leg. The shin. The calf muscle. The knee. The thigh. The left buttock. The whole of the left leg. The right leg. The shin. The calf muscle. The knee. The thigh. The right buttock. The whole of the right leg. Both legs together.
(Pause)
The hips. The lower back. The middle back. The upper back. The whole back. The whole back. The whole back.
Left shoulder blade. Right shoulder blade. Left shoulder. Left upper arm. Left elbow. Left lower arm. Left wrist. Left hand. Right shoulder. Right upper arm. Right elbow. Right lower arm. Right wrist. Right hand. Both arms together.
The chest. The ribs. The belly. The whole of the front body. The whole of the front body. The whole of the front body.
The neck. The back of the head. The forehead. The left eyebrow. The right eyebrow. The space in between the eyebrows. The left eye. The right eye. The left cheek. The right cheek. The jaw. The tongue. The lips. The chin. The throat. The whole of the head. The whole head together. The whole body together.
Feel the lightness of the whole body together.
Relax and feel heavy. Sink into the floor. Relax the whole body. Relax.
Feel the body connected to the floor.
Feel the awareness of your body.
Script for Children (Guided Imagery)
Please make sure your eyes are closed softly, as if you were getting ready to fall asleep. But please do not fall asleep. Keep your eyes closed, but do not go to sleep. Stay awake and listen to my voice.
Make sure not to move. Feel your body remaining still and calm.
Feel your body becoming light, so light it begins to float up off the ground.
Begin to soar into the sky where it is warm and beautiful. The sky is blue and full of white, puffy clouds. Birds are singing, and the sunshine is warm and golden.
Now imagine your favorite place. Take a moment to imagine that place. Imagine what it looks like. Imagine what it smells like. Are there any other people there or are you by yourself? Continue soaring through the beautiful, blue sky to your favorite place. Fly overhead and see this place from the sky. Look down upon it. Enjoy seeing it from so high above.
Now fly past your favorite place and see a rainbow in the distance. Begin to soar through the sky toward the rainbow. The rainbow is beautiful, full of so many colors, so bright and playful. Fly straight into the rainbow and grab your favorite colors in your hand.
Continue to soar through the sky, finding a colorful kite flying nearby. Chase the kite and follow it as it travels on its own path through the sky. Allow the kite to continue on its way, as you continue on your way.
Find a large, leafy tree and begin to descend from the sky to land safely and softly on the tree branches. The tree is strong and supports you. Enjoy swinging from the trees branches and climbing down its trunk.
The grass at the base of the tree is green and soft. It is a restful place. The tree offers shade, and the grass offers comfort.
Lie down on the grass and relax under the shade of the tree.
Feel completely relaxed and still.
Listen to the birds singing overhead. Feel the warm breeze on your cheeks.
Now begin to slowly move your fingers and toes, making small movements in small places. Begin making larger movements, even stretching.
When you are ready, open your eyes.
2. Controlled Breathing Diary Sheet
Date:_______________/What is causing you to be worried_____________
Before you start, check out your feelings and use the scale below to rate how anxious you are (circle one):
Totally relaxed Little bit anxious 1 2 3 4 5 Quite anxious 6 7 8
Very anxious 9 10
❑ Now take a deep breath
❑ Hold it, count to 5
❑ Very slowly let the breath out
❑ As you let it out, think to yourself “Relax”.
Take a deep breath and do it again. Remember to let the breath out nice and slowly. Do this again, and then one more time.
Use the scale below to rate how you are feeling now:
Totally relaxed Little bit anxious Quite anxious Very anxious
If there is no difference in your ratings, don’t worry. Try it again and remember that the more you practice, the more you will find IT HELPS!!!
3. Yoga and/or Tai Chi for Kids work wonders! (Most communities/park districts offer these)