Progressive Muscle Relaxation for Kids
Progressive Muscle Relaxation is a short and simple technique for kids to learn how to relax their bodies and manage their stress. It can also help them feel calm. Guiding children through a progressive muscle relaxation activity is a great way to practice Mindfulness.
Mindfulness is a way of being present in each moment, noticing what you are experiencing—with compassion and without judgment. You can read more about the Benefits of Mindfulness here.
What is Progressive Muscle Relaxation?
Progressive muscle relaxation (PMR) is an actively engaging relaxation technique that involves participants actively contracting muscles to create tension in their body and then progressively releasing it (Toussaint et al.,2021). It is a simple and easy relaxation technique and can be practiced anywhere. The first step is to create tension in a specific muscle group and notice what tension feels like in the body. The second step is to release the muscle tension and relax the body. By moving through the body by alternately tensing and relaxing different muscle groups in a certain order, we can build awareness of how to recognize and differentiate between the associated feelings of a tensed muscle and a completely relaxed one (Toussaint et al.,2021).
Benefits of Progressive Muscle Relaxation:
Progressive muscle relaxation can
- Reduce stress
- Alleviate anxiety
- Has a positive influence on Depressive symptoms
- Induces psychological and physiological relaxation
(Toussaint et al.,2021)
Progressive Muscle Relaxation Script for Kids
How To
This simple progressive muscle relaxation will move through body parts and progressively tighten and relax muscles. As you instruct the kids to breathe in, they will tighten a group of muscles, and as they breathe out, they relax that area. Tension or tightening body parts should not be painful or overly strain the muscles. Creating a little bit of tension is enough.
Start by inviting the children to find a comfortable sitting or lying position. Encourage them to close their eyes if they feel comfortable doing so or look down towards the floor if they are sitting, or up to the ceiling if they are on their backs.
Read this script slowly to the child(ren).
Today, we’re going to explore an activity that helps us relax and release stress. It’s a fun way to pay attention to our bodies and learn how to calm down. We are going to focus on all the different body parts in our body and make them tight, and then relax them.
As we travel up through your body, notice how each part feels when it’s tense and when it’s relaxed. If you find any areas that feel a bit tight or tense, send your breath to that area, allowing it to relax and soften.
Let’s start by focusing on our feet and toes.
Feet and Toes:
Start by wiggling your toes. Point your toes and feel them stretch. Then give them a tight squeeze and curl your feet and toes in , as if you’re making a fist with your toes. Hold it for a moment… And now, take a deep breath in, and as you exhale, let go of that tension. Feel your toes relaxing. Release any tightness and let your feet and toes get loose and comfortable.
Legs
Move your attention up to your legs. Tense the muscles in your legs by squeezing them as if you’re trying to lift them off the ground. Squeeze all the muscles in your legs. Hold it… Now, take a deep breath in, and as you exhale, let go of that tension. Feel your legs becoming soft and relaxed.
Stomach
Let’s move our attention to our stomach. You can put your hands on your belly and allow it to feel soft like a pillow. Then, breath in and out, tightening your belly so its hard like a rock. Breathe in and feel your belly go soft again.Release any tension in your belly, and feel your body relax.
Hands & Arms
Now, let’s shift your focus to your hands and arms. Tense up the muscles in your hands by making a tight fist. Try to squeeze as hard as you can. Hold it… Now, take a deep breath in, and as you exhale, release any tightness. Let your hands and arms get loose and comfortable.
Shoulders and Face
Let’s bring your attention to your shoulders and your face. Raise your shoulders up towards your ears, and scrunch up your face like you just tasted something sour or you’re really angry. Hold it… Now, take a deep breath in, and as you exhale, let go of any tightness. Allow your shoulders and face to feel light and relaxed
Full Body
Let’s focus on our full body now. Scrunch up your toes and feet, tighten your legs, make a fist with your hand, and shrug your shoulders into your ears. Then tighten your face, scrunch it up as hard as you can. Take a deep breath in, and then breathe out, releasing and relaxing your body.
End with some breaths
As we come to the end of our body scan, take a moment to notice how your entire body feels. Take a deep breath in, filling your lungs with fresh air, and exhale, releasing any remaining tension. When you’re ready, you can gently open your eyes.
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After you have completed the progressive muscle relaxation, ask the kids how that felt.
Asking questions on how their body is feeling, can help develop interoception. Interoception is the 8th sensory system, and is the perception of sensations from inside the body. It is often known as the “hidden sense.” It is the sense that tells us what is happening inside our bodies. Asking the kids how they feel after a meditation or a relaxation can help them start to identify their internal sensations.
Some guiding questions can be:
- What did they notice in their bodies?
- What was hard to do, or what did they not like?
- What felt good and what did they enjoy?
- Was it hard to focus on one body part at a time?
- How does their body feel after completing the muscle relaxation?
Try out my other guided meditations for kids:
- Get your Grumpies Out
- Loving Kindness Meditation
- Do Nothing Breath
- Guided Imagery for Kids
- Safe Happy Place Meditation
