Ready for a nice, five minute break with the kiddos? Here’s a “Relaxation Story” that will have you all taking a full-body relaxation break.
First, set the mood. Everyone needs to be in a chair where they can sit up with their feet on the floor and their arms can fall to their sides. This is a silent exercise, so no one should make any sound during it! (Sounds awesome, doesn’t it?!)
Now, start reading aloud in a calm voice…
“Okay everyone, first, get as comfortable as you can in your chair, Sit back, get both feet on the floor, and just let your arms hang loose at your sides. Now, close your eyes and don’t open them until I say to. Remember to silently follow my instructions very carefully and pay attention to your whole body. Here we go…
Pretend you have a whole lemon in your left hand. Now try to squeeze all the juice out. Feel the tightness in your hand and arm as you squeeze. Now drop the lemon. Take another lemon and squeeze. Try to squeeze this one harder than you did the first one. That’s right, really hard. Now drop the lemon and relax. Now pick up a lemon in your right hand and try to squeeze all the juice out. Feel the tightness in your hand and arm as you squeeze. Now drop the lemon. Take another lemon and squeeze. Try to squeeze this one harder than you did the first one. That’s right, really hard. Now drop the lemon and relax.
Now, to relax your shoulders you’ll have to raise your arms high over your head. Slightly pull them back behind you. Feel the pull in your shoulders. Stretch up a little higher. Now drop your arms all the way down by your side. Okay, let’s do that again. Stretch your arms over your head. Pull them back. Now let them drop. Good. Notice how your shoulders feel more relaxed. This time let’s have a great big stretch to the sky. Arms way up over your head. Reach for the ceiling. Pull them back, way back. Now drop. Great!
Hey, here comes a big ol’ bear. But he’s not watching where he’s going and doesn’t see you lying there. (You’re still in your chair – we’re just pretending!) He’s about to step on your stomach. Don’t move. Just get ready for him. Make your stomach very hard. Hold it. It looks like he’s going the other way. You can relax now. Let your stomach go soft. Oops, he’s coming this way again. Get ready. Tighten up your stomach. Real hard. Okay, he’s moving away again. You can relax now. Kind of settle down, get comfortable, take a deep breath. You won’t believe this, but he’s coming back. He’s headed straight for you. Tighten up. Tighten hard. Here he comes. He stepped over you! Now he’s gone for good. You can completely relax.
This time, imagine that you want to squeeze into a narrow hiding place. You’ll have to make yourself very skinny so you don’t get stuck. Suck in your stomach and sit up nice and straight. Try to squeeze up against your backbone. Try to be as skinny as you can. Okay, just relax, nice and loose. Let’s try to squeeze in there again. Squeeze in your stomach and make it touch your backbone. Nice and thin and tight. Good. OK, settle back and let your stomach back out where it belongs. Deep breath. Good. You did awesome.
Now, pretend (because you’re still in your chair) that you are standing barefoot in a big, fat mud puddle. Squish your toes down deep in the mud. Try to get your feet down to the bottom of the mud puddle.Use your legs to help you push down. Feel the mud squish between your toes. Now step out of the mud puddle. Relax your feet. Let your toes go loose and feel nice and relaxed. Then, back down into the mud puddle. Squish your toes down. Let your leg muscles help push your feet down. Push down hard and squeeze the mud with your toes. Ok, pull your feet out of the mud. Relax your feet, relax your toes and relax your legs.
Now, stay as relaxed as you can. Let your whole body go soft in your chair and feel all your muscles relax. Good. You did awesome. Now, open your eyes and gently wiggle your body around a little. Nice job everyone, now let’s…”
Here’s to a relaxed and happy time together!
Karen
About the author
Karen has taught in a variety of settings over the past 20 years, earning her M.Ed from Lewis University, along with her LBS I. Currently, she is fulfilling her mission to provide autistic adults with meaningful employment through her company, First and Then Communication LLc. She also enjoys working as an ABA therapist, actively pursuing her BCBA certification.