Ready To Relax

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Bend Health

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Welcome to Bend. We're going to do a relaxation exercise together

This exercise will help you slow down some of that stressful energy so that you can feel more in control
Try now to quiet your mind and body as we get started
Sit on the ground with your legs out straight and your back leaning against something
Or you can sit in a chair with your feet flat on the floor
Find a position that is most comfortable for you

You can close your eyes if that feels relaxing
We are going to drain the stressful energy out of your body
By squeezing and releasing the extra energy you no longer need
Think about squeezing out the juice of a lemon to make lemonade

Let's begin with your toes: wiggle your toes to wake them up
Now tighten your toes like you're making a fist with them and keep them tight
Try to only squeeze out the energy in your toes and let all the other areas of your body relax
Breathe in while they're tight. When you breathe out, release the energy and let your toes relax

Again
Breathe in and squeeze out the energy in your toes
Breathe out to release the energy and let the tightness go

Let's give your legs a chance to squeeze out stressful energy
Straighten your legs if that helps
Tighten your leg muscles. Breathe in to add even more energy to your legs
Exhale and let go of the tightness
Legs go soft. Stressful energy leaves your body

Let's do one more round with the legs
Start breathing in
Squeeze out extra energy by tightening your legs
Breathe out and relax. Soften those muscles

You are in control. Now your hands
Picture you are holding onto those lemons, ready to juice them for lemonade
Make fists and inhale as you squeeze, squeeze, squeeze
And then let's exhale and rest. You got all the juice out of those lemons

Add your arms this time. They can be straight or bent
Make fists and let your arms tighten as well
Squeeze. Breathe in
Breathe out and let go. Release extra energy

Arms and hands one more time
Squeeze with an in-breath. Tighten those hands and arms
And release with an out breath

And finally we're going to try the whole body
You can even include your face muscles
Ready?
Crinkle up your eyes
Your lips
Your cheeks
Breathe in and squeeze out that stressful energy from your whole body
Toes
Feet
Legs
Hands
Arms
Face
Feel all that energy being extracted from your muscles, your brain, from your head to your toes
And now release it all while you breathe out slowly
Relax. You have cleared out all of the stressful energy that your body doesn't need any more

See if you can stay still for a minute or so
Notice how your body might feel different
You just practiced being in control of your body
You learned how to squeeze and release your body's excess energy
Allow that relaxed feeling to continue

Good work. You can use this skill any time you are feeling worried or stressed

For more pediatric mental health resources and tools, visit BendHealth.com

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