Children can struggle with relaxing. Guided relaxations and visualizations can help them fidget less, notice their breath, and disconnect from their thoughts. Below is a script I’ve created for teaching children in yoga classes. Of course…it’s inspired by a children’s book! Perhaps it will help some of the 5-10 year olds in your life find a little ease!
Guided Relaxation Script: Window Pane Pictures.
Notes: Read at a slow, comfortable pace. Develop a rhythm that works well for your audience. As needed, pause between sentences and paragraphs to allow the child(ren) to notice their breath, feel their body, and visualize what you describe.
Come to resting on your back in Starfish Pose. Let your eyes close. Let your hands rest on your belly. Let your feet flop out on the floor. Let those feet be light and loose!
Breathe in deep through your nose- all the way to your belly- and feel your belly rise. Breathe out with a sigh through your mouth and feel your belly relax.
You are not sleeping. You are just resting.
Breathe in again through your nose. Breathe out through your mouth. One more time- in through your nose and out through your mouth. Continue to notice the rise and fall of the belly as you breathe and as I talk.
Imagine you are resting on blankets on the floor in front of a large window. The blankets feel warm. You are starting to feel relaxed.
The sun has set and it’s getting dark outside the window. It’s inviting you to relax.
Feel your feet and legs on the blankets. They start to feel heavy. Feel your belly. It starts to feel soft. Feel your heart. It feels warm and relaxed. Feel your shoulders and arms- and all the way to your hands- just resting on the blankets. Feel your neck and head resting on the blankets.
Notice the window. The glass looks dark and clean. Imagine you have a piece of white chalk in your hand. The window now looks like a big chalkboard.
As you breathe in, imagine you draw the trunk of a tree with the chalk on the dark window pane. Breathe out calmly. Breathe in and draw a tree branch. Breathe out calmly. Breathe in again slowly this time and add tiny leaves to your tree. With each breath, you add more and more leaves.
Imagine as you breathe out you create a gentle breeze. All the leaves on the tree sway gently in the air. With each breath you move the leaves a little more. You feel as light as the leaves.
Say to yourself, I am light. I am light.
Breathe in deep through your nose and sigh out through your mouth. The sun is starting to rise. As it lights the window you see the tree fade from the window pane. You don’t need it anymore. Watch the tree fade away as you feel the warmth of the sun on your face. On your heart. On your belly. On your whole body. Your whole body feels warm. You feel heavy on the blankets. Your legs are heavy. Your arms are heavy. Your whole body is heavy.
You feel calm and relaxed. Say to yourself, I am calm. I am calm. I am relaxed. I am relaxed. I am resting quietly.
Breathe in deep through your nose. Sigh out through your mouth. Gently wiggle your toes. Gently wiggle your fingers. Hug your knees to your chest. Gently roll onto your right side. Rest your head on your arms. Keep your eyes closed. Take a big breath in and sigh it out. Gently press your left hand into the floor and come to sitting into Criss-Cross Applesauce. Keep your eyes closed. Bring your hands together at your heart. (Say ‘Namaste’ if you wish). Gently open your eyes.
This relaxation is inspired by “Jack Frost” by Helen Bayley Davis in Pocket Poems selected by Bobbi Katz. I’ll post additional scripts on the Guided Relaxations page over time.
Disclaimer:
This relaxation is a copy of one read by a registered yoga teacher to children in yoga classes. Work with a trained teacher if you do not understand the poses discussed or how to implement the relaxations. The information provided in this post is not intended to replace sound medical advice or intervention from a trained professional. However, relaxations can be used in tandem with western medical treatment plans. Feel free to discuss this script with your/your child’s doctor before practicing.
