eye 1 girlpraying

Let's sit up straight in our chairs, with our feet placed firmly on the ground....

Place your hands gently on your knees....

 

Although your mind is still wide awake, see if you can let your eyelids close very gently....

 

Keep your neck straight, but allow your shoulders to become limp and heavy...

 

Now we're going to breathe through our nose very gently, in for a count of three, and out again for a count of three...  Let's try that...

 

In one, two, three.....

Out one, two, three....

 

(slightly slower)  

In...one....two....three......

Out....one....two....three....

 

See if you can carry on breathing just as slowly by yourself without counting...

 

LONG PAUSE.....

 

When you are ready open your eyes and have a good stretch....

 

Stilling at Key Stage 2 (age 9-11 years)

Before using the visualisation scripts it is usually a good idea to give children and opportunity to practise being still.  Below are some short exercises that will help the children feel calm and relaxed ready to enter imaginatively into the visualisation stories.  There are a number of different techniques, and I tend to vary between them, depending on the age and mood of the children.  (If they have been trapped in the classroom for a long time because the playground is icy, I may treat them to a visit to a tropical beach!  Otherwise a short sequence of relaxed breathing will do.)  

Easy as One Two Three Method

Click here for more stilling techniques...

I’m going to invite you to travel in your mind to another place... far away from here..... where the sun is shining.... a gentle breeze touches your skin.... and you hear the soft sound of lapping water.  

 

You are standing on a tropical beach... and you are the only person here...  Look around and get used to your new surroundings...  See the gentle rise and fall of white sand on the beach... see the pebbles and shells close to the sea where the sand becomes a darker shade....   watch as the waves wash against the shoreline in their regular rhythms....  again.... and again.... and again....

 

Keep watching the movement of the waves....

Notice how regular their pattern is, as they move in and out...

Gently and evenly,  in and out, over and over again.....

And as you watch become aware of your own breathing....

Notice how regular the pattern is as your breath moves in and out...

Gently and evenly, in and out, over and over again....

 

Continue to breathe evenly, in and out....

keeping perfect time with the waves.....

Enjoy the relaxed feeling in your body that breathing this way gives you...

Enjoy the sense of refreshment the sound of the water brings to you....

LONG PAUSE

 

Now it is time to leave the tropical beach..... although you know you can return here any time you feel the need to relax.....  so slowly bring your mind back to the classroom.  Stretch out your arms and legs... wiggle your toes.... and open your eyes....

Breathing the Waves