Dragonfly Relaxation

02 May 2012 Leave a Comment

by zemirah in All Relaxation Activities, Guided Imagery, Uncategorized Tags: , , , , , ,

7 Benefits of “Special Place” Guided Imagery

22 Mar 2012 1 Comment

by zemirah in Guided Imagery, Uncategorized

When I was a little girl I had a favorite tree.  It was nestled deep in the forest behind my house.  It’s beautiful, massive, strong root system jetted straight out from the soil, creating a network of limbs over the creek below.  I would climb into those roots, sitting on my very own nature’s bench, suspended over the rushing creek, to dangle my feet in the icy water below.  I could sit there for what seemed like hours, relaxed, calm, lost in the mystical world of my imagination.  Sometimes late at night, when the old farmhouse was creaking, and every shadow made my heart pound stronger, I would imagine that I was back in the protection of my tree.  Little did I know that I was practicing my own form of “special place” guided imagery.  I was traveling back to my “special place” in my imagination in order to feel more calm, secure and relaxed.

Finding your own special place using guided imagery is a popular technique.  It is beneficial for some of the following reasons:

  • Security.  It allows your child to create a safe place in his mind that he can return to whenever he is needing a boost of feeling safe and secure.
  • Predictability.  The special place only changes if your child decides that it should.  Practicing special place guided imagery and repeating the exercise over time works to establish a predictable environment in the imagination.  This is especially useful in times of transition or disorganization/chaos.
  • Container.  Completing a special place guided imagery script gives the child a container to feel safe in.  There are boundaries and the special place is just that, a specifically identified space where your child can depend on knowing where it begins and ends and all the things within it.
  • Power/Control.  Special place guided imagery meets the need to have power/control and influence over one’s own environment.  By imagining a special place, you have the power to create anything you would like in that place.  No one is invited into your special place without your permission.  If you are a child who is highly sensitive to others’ invasion of your personal space or has had difficulty with others invading personal space without permission, then this activity helps to re-build the sense of power/control/influence over your own personal space.
  • Positive Viewpoint.  Special place guided imagery can be used to shift a negative viewpoint or fixation on the negative things in life to more a positive perspective.  What a wonderful tool to use when you need a shift, as most of us do from time to time.
  • Neural Net.  Brain science and the phenomenon of brain plasticity, suggest that the neural nets in the brain, i.e. the firing connections between groups of neurons (brain cells), is strengthened through rehearsal and repetition.  This research shows that the brain actually molds itself around repetitive firing patterns between brain cells.  What this means for relaxation practice is that the more you rehearse feeling good, calm and relaxed in your mind, the more you will establish an automatic neural net that fires when you start to practice. The neural net will build around the connections of visiting a special place and feeling good.  Practice and repeat this over time and, soon, simply thinking about your special place will elicit feelings of relaxation, regardless of whether you do the entire guided imagery script or not.  What a lovely association.
  • Creativity.  Special place guided imagery is a creative experience.  Closing your eyes and having the opportunity to create a place unique for yourself is hugely creative and greases the wheels of the imagination.  Depending on the script used, your child has the opportunity to add waterfalls, planets, trees, dessert sand at will, the options for creative expression are limitless.

Try out this “special place” guided imagery script to start:

Special Place Script

Imaginations that Fly: In-Flight Guided Imagery Relaxation Activity

02 Jun 2011 Leave a Comment

by zemirah in All Relaxation Activities, Guided Imagery, Relaxing on Airplanes

Magic Carpet Adventure
Since you are already flying, close your eyes and imagine that you are going on a magic carpet ride.  Before you begin, you can use the flight magazine in the seat pocket in front of you to talk about different destinations that you might want to visit.  Talk about what you might see there.  Then invite your child to take a trip in their imagination on a magic carpet.
 Read the following relaxation script to your child:
Close your eyes and get comfortable in your seat. . . Allow your body to relax and be quiet. . .Tell your legs to rest, your arms to hand free, your head to just be heavy on the back of the seat.  For the next couple of minutes, just a little time, invite your body to be still.  Ask your ears to listen and pay attention.  Great!  You are going to take a journey in your imagination.  Now look down in front of you.  There is a magic carpet just floating there.  It seems to be waiting there just for you.  Notice its color, its shape.  Curious, you get on and it starts to fly!.  While you are riding you know that you are safe.  You are feeling good, very calm and relaxed.
As you are riding, you look down to see a glistening lagoon beneath you.  The carpet takes you close to the water and there are little colorful fish weaving in and around some stones.  There are tiny bubbles rising to the surface of the water, making little fizzing noises as they pop.  The carpet takes you close enough for you to dip your fingertips into the warm pool and swirl them through the water as the carpet flies along.  Looking behind you, you can see the watery trail your fingertips left behind.  Up, up, up the carpet flies again.  This time it turns and you can see mountains in the distance.  The moon is shining brightly and the stars are twinkling.  You feel so close to the stars that you can almost reach out and touch them.  Flying over the mountains, you can see they are dusted in snow.  The snow sparkles and shimmers in the moonlight like jewels in a treasure chest.  There, on the horizon, you see some bears rolling and playing in the snow.  The carpet flies you close enough so that you can wave.
Now the carpet starts to slow down its flight.  You know that you have many explorations ahead of you and you feel excitement inside as you think about your next adventure.  Take a deep breath and thank your body and mind for traveling along on this carpet ride.  Allow your attention to come back to sitting in your seat.  You can open your eyes when you are ready.

Relaxation Gym: Workout One for Test Taking

31 May 2011 Leave a Comment

by zemirah in All Relaxation Activities, Educator Resources, Guided Imagery, Uncategorized

With the increasing amount of testing that has been introduced to the educational system, students and educators alike are feeling more pressure around test performance and student outcomes.  It is ever more important that we train students for test taking success.  While effective instruction is essential, it is equally important that we help students to train their brains so they can easily show what they know.  Relaxation activities are an excellent way to prime student mind’s for test taking while simultaneously strengthening their abilities to relax the mind and body at will.  Here I introduce the Relaxation Gym Workout One for test taking.  Please check back later this week to see several more test taking workouts!

A calm mind is fertile soil for learning.  Preparing the mind for test taking is as important as taking the test itself.  The more prepared, relaxed, calm and focused, the mind is, the easier  it is for students to demonstrate what they know on the test.  Test taking is an excellent opportunity for educators to practice relaxation techniques and strengthen student awareness around their own ability to relax the body and calm the mind in order to maximize their own learning.  We can approach test taking preparation by inviting students to visit the Relaxation Gym.  In this gym they become the personal trainers for their own minds.  The mind, just like muscles in our body, can be trained for increased success and positive experience.  Just like you would train for a swim meet, you can also train your brain for test taking success.

Imagination Workout:  Engage the Imagination and Visualize Success

Creative visualization is often defined as imagining as clearly and detailed as possible what you want to happen as if it has already happened,  (Gawain, 1982).  Use the following guided imagery in order to teach children how to engage their imaginations to to support creating the experiences that they want.

Workout One:   Imagination Workout:  Train Your Brain Video

Begin by facilitating a class discussion about the results you would like to experience while taking a test.  Focus on the feelings, rather than outcome.  For example, we want to feel calm, relaxed and confident while taking a test.  The idea is to support students in doing their best, but not to place so much emphasis on the testing outcome.  The goal is to generate positive feelings around the testing experience.  Remind students that if we are relaxed, calm, focused, and completing the testing questions, then we are doing our absolute best.

Relaxation Script:  Train Your Brain Video

Close your eyes and relax your body.  Take a deep breath in through your nose and let it slowly out through your mouth.  Excellent.  Now imagine a big screen in your mind.  On that screen we are going to play a video of you taking a test.  On the screen see your classroom and all of your classmates (detail about the classroom can be added here).  Everyone is sitting quietly and relaxed at their desk.  I am passing out the test.  As I place it on your desk you feel very very good and relaxed.  You know that you will remember just what you need to know.  As you open the test booklet, you feel even better inside.   You pick up your pencil and read the directions carefully, circling the important parts.  Watch yourself read the questions carefully and answer the questions.  You feel confident as you circle your choice.  You feel very relaxed and excited to show what you know.  See the movie finish as you finish your test.  Feel how wonderful it is to know you did your very best work.

Sweep It Out–Spring Cleaning for Your Brain

08 Apr 2011 1 Comment

by zemirah in All Relaxation Activities, Emotional Regulation, Guided Imagery

Sometimes feelings can be overwhelming.  It is helpful to give children a box of tools to use in those moments when they would like to re-focus and shift their thoughts in order to feel better. 

Sweep it Out is a tool that can be used to shift your thoughts to a more productive place.  It is important to recognize that strong emotions are messages that the body sends in order for us to learn more about ourselves.  However,  it is beneficial to learn tools, such as Sweep it Out, to shift negative energy, transforming it into a higher level of awareness.

It is possible to feel better by letting go of thoughts that are “feeding” anger or contractive emotions and by shifting  focus to more productive thoughts that make you feel better when you think them.   Repetition is a key ingredient that helps you to stick to your intention to sweep out thoughts that aren’t feeling good.   Sweep it Out allows children to let go of thoughts that are not currently serving and to embrace thoughts that are conducive to a more positive experience in the moment.

Sweep It Out
1.  Select a thought that you wish to sweep out of your mind.    For example, “I stink at volleyball”.
2.  Imagine that you can think that thought into the palm of your hand  (that it is leaving your brain, exiting your body, and lands on the palm of your hand).
3.  Imagine that a burst of air and a magic broom comes along and sweeps this thought out of your hand and far, far away from you.  You might have to imagine bringing back that burst of air and broom several times to sweep it away before it really seems that it is gone.  Keep sweeping it until you can no longer feel it inside your mind and it seems to have flown far away.  You will know it is going away when you start to feel better.
4.  Imagine a shower of golden light comes in and takes the space of the old thought.  This is the spring cleaning of your brain, preparing space for new information, new thoughts that feel good.
5.  Now you get to replace the thought with a thought that feels better.  For example, “I try my best at volleyball practice every day.  Everyday I am getting better at volleyball.  I find just the tools or help I need in order to improve my volleyball skills.”
6.  Keep repeating these thoughts over and over and notice how you are feeling. Make a little song out of the new thought, imagine it in cartoon words, or dance it  across a stage.   When you begin to feel better, you know that you have successfully swept it out!

Treehouse Relaxation Script

04 Apr 2011 Leave a Comment

by zemirah in All Relaxation Activities, Guided Imagery, Uncategorized

This relaxation script is related to finding a peaceful place.  Activities that support children finding a peaceful place help them to feel safe and re-establish feelings of tranquility when they are experiencing challenging emotions.  Next time your child is experiencing stress, worry, tension or other unwanted emotion, read this relaxation script to help him to calm down. Happy Climbing!

Treehouse Relaxation Script

1.  Get your body comfortable and gently close your eyes.
2.  Slowly take three deep breaths, in through your nose and our through your mouth.
3.  Spend a moment or two, relaxing your feet and legs.  Letting go of any tightness and letting them become heavy and relaxed.  Imagine a wave of blue light traveling up from the earth into your feet and legs, relaxing everything it touches.
4.  Now relax your tummy, chest, and shoulders.  Imagine this wave of blue light sweeping through and relaxing this area for you.
5.  Pay attention to your arms and fingers, allow the blue light to move through.  Feel how relaxed you are.
6.  Finally bring the blue light to your head and allow it to flow out of the top of your head and into the air around you.  Beautifully done!
7. Imagine you are standing in front of a massive tree.  This tree has deep, deep roots and branches that reach out in every direction.
8.  This tree is home to your very own treehouse.  This is a treehouse of your own design.  Picture how you would like your treehouse to look.
9.  (Pause between each idea) You can add swings, windows, trapdoors, plants, animals, your favorite things, your favorite colors, just allow yourself to design the treehouse anyway you like.
10. Can you see it?  Good.  Now allow yourself to travel inside the treehouse. (Pause) Are you inside?  Good.
11.  Inside the treehouse, imagine anything that makes you feel good to think about.  Place pillows, waterfalls, plants, trees, birds, pictures of mountains, anything that you would like that you feel good when you think about it.  Go ahead and design the inside of your treehouse now.
12.  Know that when you go inside your treehouse you feel really really relaxed.  This is a place to let go of all your thoughts, all your worries.
13.  Take a deep breath and allow yourself to feel very peaceful and relaxed inside your treehouse.
14.  This is a place that you can go any time you would like to feel more peaceful and calm.  Know that your treehouse is available to you any time you would like.  You can visit here whenever you would like.
15.  Now take a deep breath and imagine yourself walking down out of your treehouse.  Gently bring your attention back to the room.
16.  Rub your hands together to make them warm.  Gently place them over your eyes.
17.  You can open your eyes whenever you are ready.

Relaxation Script: The Happy Paintbrush

29 Aug 2010 Leave a Comment

by zemirah in All Relaxation Activities, Guided Imagery

When we are doing things that we like, we feel a state of joy.  This visualization gets kids thinking about the things they like that are linked to feeling joyful and/or happy.  This activity can be used any time, but might be helpful when kids are feeling bored, disconnected, or a little distracted.

Steps:

1.  Find a comfortable position.  Relax your body.

2.  Read the following script with your child:

Imagine a blue, blue sky above you.  Notice the cool air.  Breathe some cool air into your lungs.  Pay attention to how the air feels as it touches the back of your throat and inflates your lungs.  Looking down, you see a happy paint brush at your feet.  It is for painting your happiness.  Pick it up.  As you swirl it through the air you see wonderful colors flowing behind it.  You are painting the sky!  Watch the brush as you swirl and twirl it around.  Chop the air with it.  Splatter paint with it.  See what colors flow behind it as you swish it this way and that way.  Watch what pictures appear from your painting.  Know that you can paint whatever you would like.  Think about what your happy paint brush would paint.  It is your happy paint brush and it will only paint happy thoughts that you think.  When you watch your paintings appear, notice the feelings that come along for the ride.  Focus on those feel “good” feelings and know that you can hold onto them and keep them with you as long as you would like, even for the whole day if you choose!

Relaxation Script: The Flower Inside

29 Aug 2010 1 Comment

by zemirah in All Relaxation Activities, Guided Imagery

This guided imagery exercise is perfect for connecting to your inner beauty.

  1. Take three deep breaths in. Feel your tummy expand like a balloon as your breathe in. Feel your tummy fall down flat as you breathe out.
  2. Concentrate on making your body relaxed, feel each part and see how relaxed it can be.
  3. Now imagine that you are a flower. Your roots grow down into the earth and your leaves reach out on each side of you. (pause) You are growing in the sunlight. Feel the warm sun on your leaves and the deep soft earth between your toes/your roots.
  4. See what color your petals are. Notice the shape of your petals. See if you want your petals to be soft, slick or sticky. Imagine that you are swaying a little in the breeze.
  5. You are a very beautiful flower. Every part of you is connected. You are getting food from the earth, light from the sun and rain from the clouds. You are completely taken care of right where you are. Everything you need is there for you. Breathe in the beauty. Imagine that this beauty is a blue light. Breathe this blue light down to your toes. Now breathe it up to your ears.
  6. You have breathed that beautiful blue light into every part of you now. You have the beauty of the flower inside you now. You are very beautiful. You have everything you need right now, in this moment.
  7. You can open your eyes when you are ready.

Vacuum Your Day

29 Aug 2010 Leave a Comment

by zemirah in All Relaxation Activities, Educator Resources, Guided Imagery

As I was putting my daughter to bed the other night, she was experiencing some fear from a dream she’d had the night before.  We completed the following guided visualization activity in order to facilitate the sleep process.Steps:

  1. Close your eyes and take a deep breath.
  2. Imagine that you have a vacuum cleaner of your very own.  You can design it in your imagination.  It can be pink with purple spots or it can be in the shape of rocket or garbage truck, you get to choose.
  3. We are going to use that vacuum cleaner to suck up any unwanted fears or places that don’t feel good in your body.  It’s just like vacuuming the floor.  You find some lint, (aka a scary or unwanted thought or feeling), and you vacuum it up.  If you find a place in your body that feels tense or tight, you can vacuum that place up too.  Keep going until you think and feel that you have gotten it all.
  4. After all of the unwanted fears and tight spots are vacuumed, imagine that you are emptying the vacuum cleaner bag into the stars and letting all that unwanted stuff simply float away out into space.
  5. Now check in with your body and mind.  Take some deep breaths and know that your body is now ready for sleeping.  Remember that you can get your vacuum cleaner out at any moment to suck up thoughts and feelings that aren’t working for you or feeling good in the moment.

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