Progressive Muscle Relaxation Script 
                                                                  ®
                                   *Adapted from Kids Have Stress Too!  
           Explain to your students: 
           
             Sometimes when our minds are stressed, our bodies get tense. If we can learn to relax our 
             tense bodies, then our minds may relax too but we need to practice what it feels like to 
             have tense and relaxed muscles.  
           
          Say to your students: 
           
             I’d like you to lie down and bend your legs at the knees so your feet are flat on the ground.  
             Close your eyes and pretend you are at the beach, lying on the sand. Pretend you hear the 
             water lapping against the shore. Imagine that it’s a beautiful, sunny day. The sun feels 
             warm against your skin. The sand is warm underneath them.  
             Take a few deep breaths as you watch the waves go in and out.  
           
          Demonstrate how to “inhale, hold, and exhale” as you say: 
           
             Inhale (BREATHE IN), hold (COUNT 5 SECONDS), exhale (BREATHE OUT), and relax.  
             Now try to squeeze the sand between your toes – squeeze hard!  
           
          Continue to demonstrate deep breaths as you say:  
           
             Inhale, hold, exhale, and relax.  
             Now squeeze both feet! Feel how tight that muscle is. 
             Inhale, hold, exhale, and relax.  
             Do you feel the difference when you are relaxed? 
                 
          Now say: 
           
             Tighten your legs.  
             Inhale, hold, exhale, and relax.  
             Now your “middle” – your bottom, tummy and chest.  
             Inhale, hold, exhale, and relax.  
             Now your hands… and arms.  
             Squeeze sand in between your fingers. 
             Next your shoulders and neck.                                SQUEEZE 
             Inhale, hold, exhale, and relax.                            COUNT TO 5 
             And now your face.                                            RELAX 
             Squeeze your eyes and mouth tight! 
             Inhale, hold, exhale, and relax.  
             Now I want you to squeeze your whole body 
             Inhale, hold, exhale, and relax.  
             Now take a few more deep breaths.  
             Remember to feel the warm sun and sand and hear the water lap against the shore.  
           
          Lastly say: 
           
             Now open your eyes.