This is a way to help you relax different parts of your body.
You can sit or lie down,
And close your eyes if you like.
After each exercise,
I'll give you a little time to try it again on your own.
Pretend you are squeezing a whole lemon in your hand.
Squeeze it hard.
Try to squeeze all the juice out.
Feel the tightness in your hand and arms as you squeeze.
Now drop the lemon and relax.
See how much better your hand and arm feel when they are relaxed.
Let's do it again with the other hand.
Pretend you are a furry,
Lazy cat.
You want to stretch.
Stretch your arms out in front of you.
Raise them up high over your head,
Way back.
Feel the pull in your shoulders.
Stretch higher.
Now just let your arms drop back to your side.
Okay kitten,
Stretch again.
Now,
Pretend you're a turtle.
You're sitting out on a rock by a nice peaceful pond,
Just relaxing in the warm sun.
It feels nice and warm and safe here.
Uh oh,
You sense danger.
Pull your head into your house.
Try to pull your shoulders up to your ears and push your head down into your shoulders.
Hold it tight.
It isn't easy to be a turtle in a shell.
The danger has passed now.
You can come out into the warm sunshine and once again you can relax and feel the warm sunshine.
Watch out now,
More danger.
Hurry!
Pull your head back into your house and hold it tight.
You have a giant jawbreaker bubble gum in your mouth.
It's very hard to chew.
Bite down on it.
Hard!
Let your neck muscles help you.
Now relax.
Just let your jaw hang loose.
Notice how good it feels to let your jaw drop.
Okay,
Let's tackle that jawbreaker again now.
Here comes a pesky old fly.
She has landed on your nose.
Try to get her off without using your hands.
That's right,
Wrinkle up your nose.
Make as many wrinkles in your nose as you can.
Scrunch your nose up real hard.
Good.
You've chased her away.
Now you can relax your nose.
Oops.
Here she comes back again.
Hey,
Here comes a cute baby elephant,
But he's not watching where he's going.
He doesn't see you there lying in the grass,
And he's about to step on your stomach.
Don't move.
You don't have time to get out of the way.
Just get ready for him.
Make your stomach very hard.
Tighten up your stomach muscles real tight.
Hold it.
It looks like he's going the other way.
You can relax now.
Let your stomach go soft.
Let it be as relaxed as you can.
That feels so much better.
Oops,
He's coming this way again.
Get ready.
Now pretend you're standing barefoot in a big,
Fat mud puddle.
Squish your toes down deep into the mud.
Try to get your feet down to the bottom of the mud puddle.
Push down.
Spread your toes apart,
And feel the mud squish up between your toes.
Now step out of the mud puddle.
Relax your feet.
Let your toes go loose,
And feel how nice it is.
It feels good to be relaxed.
Now let's step into that mud puddle again.
