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: Narcissus.
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 outside next to a lake. The sun feels warm. And the grass feels soft. The water is calm. It’s quiet and you feel relaxed.
Feel your feet and legs on the grass. 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 grass. Feel your neck and head resting on the grass.
The sun is full and high in the sky. The sunlight twinkles on the water. It makes the water look like a big mirror. It’s inviting you to rest and feel peaceful.
As you breathe in, see your reflection in the lake. Breathe out calmly and see a smile on your face. Breathe in and see a yellow daffodil floating on the water. Breathe out calmly and watch it float toward your reflection in the water. Breathe in again slowly this time and see a second daffodil. With each breath, you see more daffodils.
Imagine as you breathe out you see all the daffodils floating on the lake. You see your face and the flowers on the mirror of the lake. With each breath your smile gets bigger. You look happy and peaceful. You feel as bright and light as the flowers on the lake.
Say to yourself, I am light. I am light. I am bright. I am bright.
Breathe in deep through your nose and sigh out through your mouth. There is a light breeze in the air. The water on the lake starts to ripple gently. Your reflection starts to fade away. You see all the flowers float away. You don’t need them anymore. Watch the sunlight twinkle on the lake. All you see is the lake.
You feel the light and 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 grass. 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 onto 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 “Echo and Narcissus” in The McElderry Book of Greek Myths retold by Eric A. Kimmel. Additional scripts appear on the Guided Relaxations page.
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.
Image may be NSFW.
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Image may be NSFW.Clik here to view.
