Ready To Relax

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