A Guide to Progressive Muscle Relaxation for Kids
The mind-body connection is powerful. When we can relax the tension we carry in our muscles, we can soothe our stress, too. That’s why progressive muscle relaxation is an effective meditation technique — as well as a simple, natural, and pleasant way to relax at bedtime or any time. Progressive muscle relaxation, also known as PMR, involves tensing and releasing muscles in the body, group by group in an intentional order, to release tension and promote a sense of calm.
How to do progressive muscle relaxation with kids
To try it with kids, have them get into a comfortable position in a quiet space without distractions. This can be lying down or sitting, as long as the body is fully supported. Begin by asking them to close their eyes and breathe deeply. Have them focus on tensing up a single muscle group for a count of five seconds. Ask them to release those muscles for a count of 10 seconds. Then, guide them to another muscle group, instructing them to tense and release while breathing deeply as they go.
Work with kids to do this until they’ve moved through every muscle group in the body. This includes feet, legs, stomach, chest, shoulders, back, arms, hands, neck and each part of the face. The entire practice can take five minutes or longer. Try this simple progressive muscle relaxation script from Moshi to guide kids through the practice:
Take a deeeeep breath in through your nose… and then blow it out through your mouth… in, and then out… in, and then out… notice how your breath can help you relax… That’s it… Keep breathing deeply… and slowly…
As you keep breathing in and out, know that you are safe… and that even if you feel a little tense, you will soon be nice and calm…
Yawnsy the Otter loves to do exactly what you’re doing right now whenever he feels like chilling out. This very cute little Moshling lives in a dreamy cave that’s hidden behind a waterfall… his cave is a very magical place, filled with shimmering gems and kaleidoscopic rock formations….
When Yawnsy does a bodyscan he lies back on his little bed of soft, squishy reeds and starts by wiggling his toes… try it now yourself… that’s it… You can even imagine you’re in a magical Moshi cave filled with magical twinkling lights…
Wiggle your toes on your left foot… that’s it… … Wiggle wiggle
Now scrunch them up as if you’re trying to squish a pillow… and then let go…
Next, wiggle your toes on your right foot… and now scrunch them up… and let go… now wiggle all your toes… and as you wiggle them, imagine your breath whooshing down through your body… going down from your chest, along your legs, into your feet and then into your toes…
Now shift your mind to your legs… imagine your breath travelling down your legs… from the top, right down to your ankles… then into your feet and back up again… notice how your legs feel… imagine them dissolving in your mind… and then returning…
As you keep taking slow deep breaths – in and out, in and out – take a moment now to think about your tummy… in your mind picture your stomach as it goes in and out, while your chest slowly rises… and then falls with every breath…
About this time in his blissful bodyscan, Yawnsy the Otter starts to focus on his cute little furry paws… but you need to start thinking about your hands, which should be palms up, facing the ceiling…
Do your hands feel tense or tight? If they do try to relax them… wiggle your fingers on both hands… imagine your breath travelling along your arms into your fingers… that’s it.. Now wiggle your fingers on just one hand… and now the other one… And now rest your hands once more with your palms still facing up…
Yawnsy the Otter has got one of the cutest faces in the entire world of Moshi – soft and very fuzzy, and his little nose looks like a squishy brown rubber ball… when he does his blissful bodyscan he loves to squish up his nose and then let it relax… try that for yourself now… squish up your nose… and then relax.
And now, think about the rest of your face and your head… try to relax and think about all the amazing things that go on in your head and inside your mind… notice any muscles in your face that might feel tense and try to soften them… then do the same thing as you focus on the top of your head… and as you do that, focus once again on your breathing – in and out, in and out – and let your shoulders relax and drop…doesn’t that feel lovely?
Your entire body is now relaxed… and if you’re anything like Yawnsy the Otter you’ll be feeling very calm and peaceful…
“With children, I have them imagine they’re tightening then softening each part, to become limper and limper. For example, like a rag doll or a piece of cooked spaghetti,” says Jane Pernotto Ehrman, who teaches mindfulness and stress relief practices. “For some children, soft, soothing instrumental music in the background can enhance the relaxation effect.”
If there’s a particular area where kids hold stress, encourage them to focus more time and attention on that muscle group. They can pause there for several extra slow, deep breaths to fully release the tension before moving on. During the process, explain to kids that it’s OK if they notice their minds wandering. You can encourage them to simply bring their focus back to the practice without judgment when that happens.
Benefits of progressive muscle relaxation for kids
After progressive muscle relaxation, the body and mind should feel relaxed. This technique can help kids fall asleep naturally and sleep more deeply. Other benefits include better body awareness, heightened focus and concentration, and stress relief, Ehrman says. Try it with kids to quiet their minds, relax their bodies and help them let go of the day. “Besides bedtime, this can be an effective practice when a child feels stressed or overwhelmed or needs a break between online learning sessions.”
Tips for getting started
Try helping kids practice the technique nightly over time until they commit the muscle groups to memory and get the hang of the routine. “For young children, ages three to five, guiding them through this practice is best,” Ehrman says. “For older children, perhaps offer guidance the first couple of times; then they should be able to do it on their own.”
For kids just getting started, it can help to listen to an audio recording that guides them through the muscle groups in order. For example, Moshi’s magical guided muscle relaxations are designed specifically for kids. The app’s content is proven to help kids fall asleep quicker and stay asleep for longer, with fewer night wakings. When kids relax their muscles, they relax their minds — and that means peaceful sleep is on the way.
For more ways to help kids relax whenever they’re feeling frazzled, try these effective calming techniques for kids.
