Calming Regulation For Kids

This track helps your child calm down and regulate. With gentle background music, it starts with slow, steady breathing, then guides them to notice what they’re feeling in their body. It finishes with a simple squeeze-and-release muscle exercise to soften tension.

Your child will feel more settled, and they’ll learn practical tools they can use anytime, during the track, and after it ends.

Transcript

Hey buddy,

Welcome to the session.

Today we're going to be practicing a calming regulation for kids.

Some slow calm breathing,

Checking into the body,

And just gently squeezing and releasing the muscles.

So if you haven't already,

I invite you to take a seat,

Or lie down,

And get yourself comfortable.

You can close down the eyes if you wish,

And just start taking some slow,

Deep breaths in through the nose.

We're going to do what's called a physiological sigh.

We're going to breathe in through the nose,

And then say,

Ahhhh.

It really feels nice.

Let's give it a try.

Ahhhh.

Let's do that a couple more times.

Ready?

Alright,

One more.

Now let's take a little moment to check in to our senses.

What can you feel in this moment?

Can you feel the ground underneath you?

Maybe the clothes upon your skin?

What's the temperature like right now?

Is it too hot,

Or too cold,

Or just right?

How about inside your body?

Do you feel any muscle pains or tensions?

Are you hungry,

Thirsty,

Or maybe needing to go to the toilet?

How's your body feeling right now?

Let's take a moment to really listen.

You can hear the sound of my voice,

But what else can you hear?

Maybe the sounds of nature,

Or wind,

Or traffic,

Or technology,

Or people talking.

What can you hear right now?

Okay,

So well done.

The final thing we're going to do today to regulate,

That is to calm down,

Is to do something called a progressive muscle relaxation.

What that means is,

I will say a part of the body,

And you're going to gently squeeze it,

And then you're going to release it.

So you're going to be like,

Squeeze,

Squeeze,

Squeeze,

And then release.

Let's give it a try.

Left leg,

Squeeze,

Squeeze,

Squeeze,

Release.

Right leg,

Squeeze,

Squeeze,

Squeeze,

Release.

Groin and butt,

Squeeze,

Squeeze,

Squeeze,

Release.

Belly and lower back,

Squeeze,

Squeeze,

Squeeze,

Release.

Chest and upper back,

Squeeze,

Squeeze,

Squeeze,

Release.

Arms,

Squeeze,

Squeeze,

Squeeze,

Release.

Hands,

Squeeze,

Squeeze,

Squeeze,

Release.

Neck and head,

Squeeze,

Squeeze,

Squeeze,

Release.

And now we're going to do the entire body all at once.

Ready?

Squeeze,

Squeeze,

Squeeze,

Release.

One more time.

Squeeze,

Squeeze,

Squeeze,

Release.

Alright,

So well done.

We're going to do one more big,

Deep,

Sighing breath.

Okay,

Well done.

If you're ever feeling overwhelmed or dysregulated,

You can return back to this track and play it again.

Or you can just go through what we did in this session.

We did a slow,

Calm,

Sighing physiological breath.

We scanned our body,

Noting what we could feel and what we could hear.

And then we did a progressive muscle relaxation,

Tensing and releasing the different parts of our body.

Thanks buddy.

I'll see you next time.