Scribd
Upload
8 views

ProgressiveBodyRelaxation

The document introduces a mindfulness meditation technique for kids called Ice Cube Muscle Relaxation, which helps children recognize and manage muscle tension through visualization. It guides them to tense and relax different muscle groups by comparing them to ice cubes, emphasizing the importance of relaxation for emotional well-being. The script provides step-by-step instructions for a guided session to help children practice this technique effectively.

Uploaded by

Emanuela Pontes
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
8 views

ProgressiveBodyRelaxation

The document introduces a mindfulness meditation technique for kids called Ice Cube Muscle Relaxation, which helps children recognize and manage muscle tension through visualization. It guides them to tense and relax different muscle groups by comparing them to ice cubes, emphasizing the importance of relaxation for emotional well-being. The script provides step-by-step instructions for a guided session to help children practice this technique effectively.

Uploaded by

Emanuela Pontes
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 3

MINDFULNESS MEDITATION FOR KIDS

Ice Cube Muscle Relaxation


Sometimes we hold feelings in our bodies and our muscles without even realizing! Noticing
these events in our bodies takes time and practice, just like learning any skill. Some events
you might feel in your body include feeling hungry, having sore muscles, feeling tired, or
noticing that you’re feeling hot. Progressive Muscle Relaxation (PMR) is a fun and helpful
way to notice these sensations, relax your body, and calm your mind!

THINK OF YOUR MUSCLES LIKE ICE CUBES

FROZEN ICE CUBES: TENSE MUSCLES!


Frozen Ice Cubes are hard and stay the same shape when they’re
frozen. Sometimes our muscles are like this, holding a steady, hard
shape. Some people call this having ‘tense muscles’. Sometimes when
we feel excited, angry, or worried our muscles tense up like ice cubes!
Try making a fist and imagining it’s like a solid ice cube
Try curling your toes down under your feet
Try pushing your teeth down together
These are all examples of tensing our muscles!

MELTED ICE CUBES: RELAXED MUSCLES!


When ice cubes start to melt, they become less solid. Puddles can
move around and ‘go with the flow’. Sometimes our muscles are like
this, loose and easier to move around. When we feel relaxed, calm,
and safe, our muscles are like flowy melted puddles!
Wiggle your fingers around imagining they’re in a puddle
Sit and pretend your muscles are melting into your chair
Stand up and bend towards the floor - don’t try to touch your
feet, just let your arms and your head hang loose
These are all examples of relaxing our muscles!

When our muscles tense up, they freeze


like an ice cube! When our muscles
relax, they melt like a puddle!
Ice Cube
Muscle
FIRST WIGGLE
YOUR BODY
Relaxation FREEZE YOUR
HEAD AND FACE
MUSCLES! THEN
SO YOU CAN
LET THEM MELT!
SIT CALMLY!

FREEZE YOUR FREEZE YOUR


ARM MUSCLES! HAND & FINGER
THEN LET THEM MUSCLES! THEN
MELT! LET THEM MELT!

FREEZE YOUR FREEZE THE


NECK & SHOULDER MUSCLES IN YOUR
MUSCLES! THEN TUMMY! THEN LET
LET THEM MELT! THEM MELT!

FREEZE YOUR FREEZE THE


FOOT & TOE MUSCLES IN
MUSCLES! YOUR LEGS!
THEN LET THEN LET
THEM MELT! THEM MELT!
MINDFULNESS MEDITATION FOR KIDS: FULL SCRIPT

Ice Cube Muscle Relaxation


Alright, everyone, let’s get ready to freeze and melt our muscles together. Our muscles are
just like ice cubes, sometimes they feel frozen and tense like ice cubes in the freezer, other
times they feel relaxed and flowy like melted ice cubes on the counter. We’re going to go
through all of our muscles to freeze them and then melt them 1 by 1! Take a deep breath.

Let’s start at the bottom of our body. Let’s freeze our feet by scrunching our
toes all the way under our feet. Take a deep breath in while your feet are frozen.
Now we’re going to breath out and as we breathe out our toes will melt back
into relaxation. Feel how your toes melt into the floor when you relax.

Now it’s our legs turn to freeze into an ice cube. Freeze your calves, and thighs
all at once and breathe in! Ok now breathe out and let your legs melt slooowly
into the floor or the chair. Notice how they slooowly melt into a puddle.

Moving up to our tummys/stomach now. Can you freeze your tummy? Flex
those tummy muscles as you breathe in. Hold those muscles for a second and
when you breathe out feel your tummy melt into your lap!

Now we’re going to freeze our neck and shoulders into an ice cube. Push your
shoulders up towards your ears and freeze them there. Breathe in and then
when you breathe out feel them sloowly melt back down to their place.

Your arms can also freeze and melt. Flex the muscles at the top of your arms
and feel strong! Feel strong and tense for a moment and then melt your arms
into the floor or the chair slowly. Then take a deep breath in and back out.

Now we’re going to our hands and our fingers. Flex your hands into a fist and
freeze them there! Take a breath and then wiggle your fingers. After you wiggle
your fingers let your muscles melt back into relaxation.

We also have muscles in our face. Try scrunching up your nose and pushing
your teeth together. Freeze here like a statue, tensing all your face muscles.
Breathe in and then when you breath out melt your face muscles back down.

We’re almost done, now we’re going to take a moment to feel relaxed and do
anything we need for our bodies. Maybe you need a little stretch, or to wiggle
your toes. After you’re done take a deep breath and open your eyes!

You might also like