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. As for my other scripts…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: Falling Leaves.
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 under a big tree with bright red and gold leaves. The sun feels warm. And the grass feels soft. The air 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 off the gold and red leaves. They look like colored stars. They are inviting you to rest and feel peaceful.
As you breathe in, see the leaves on the branches. Breathe out calmly and see a red leaf dance off the branch. Breathe in and watch it twirl in the sky as it floats to the ground. Breathe out calmly and watch three more leaves dance off their branches. Breathe in again slowly this time and see them float gently and peacefully to the ground. With each breath, you see more leaves twirl off their branches, color the sky red and gold, and float gently to the ground.
Imagine as you breathe out you see the rest of the leaves falling gently from the tree. You see the sun twinkle off them as they float to the ground. With each breath the tree branches dance. It doesn’t need the leaves anymore. It is getting ready to rest too. Watch the sunlight twinkle through its branches. All you see are the dancing branches and the big, bright sun. You feel as light as the leaves on the ground and as bright as the sun in the sky.
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. You feel warm on the ground surrounded by bright red and golden fallen leaves. The leaves are still. The branches have stopped moving. Everything is resting in stillness with you.
You feel the light of the Fall, bright 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 are resting too.
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 Fletcher and the Falling Leaves by Julia Rawlinson. 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.
