Relaxation exercises
EXERCISE “TRAVELING ON A CLOUD”
GOAL: relaxation and development of imagination.
DESCRIPTION OF THE EXERCISE:
Sit comfortably and close your eyes. Take a deep breath and exhale two to three times... I want to invite you on a journey on a cloud. Jump onto a white fluffy cloud that looks like a soft mountain of plump pillows. Feel how your legs, back, butt are comfortably located on this large cloudy pillow. Now the journey begins. The cloud slowly rises into the blue sky. Do you feel the wind blowing across your faces? Here, high in the sky, everything is calm and quiet. Let the cloud take you now to a place where you will be happy. Try to mentally see this place as accurately as possible. Here you feel completely calm and happy. Something wonderful and magical can happen here... Now you are again on your cloud, and it is taking you back to your place in the classroom. Get off the cloud and thank it for giving you such a good ride. Now watch it slowly melt into the air. Stretch, straighten up and be cheerful, fresh and attentive again.
EXERCISE “QUIET LAKE”
GOAL: relaxation and development of imagination.
DESCRIPTION OF THE EXERCISE:
The teacher turns on calm, relaxing music and says: “Sit comfortably and relax. Now close your eyes and listen to me.
Imagine a wonderful sunny morning. You are near a quiet, beautiful lake. All you can hear is your breathing and the splash of water. The sun is shining brightly and it makes you feel better and better. You feel the sun's rays warming you. You are absolutely calm. You hear the chirping of birds and the chirping of a grasshopper. The sun is shining, the air is clean and transparent. You feel the warmth of the sun with your whole body. You are calm and still, like this quiet morning. You feel calm and happy, you are too lazy to move. Every cell of your body enjoys peace and the warmth of the sun. You are resting…
Now let's open our eyes. We are back at school, we had a good rest, we are in a cheerful mood, and the pleasant feelings will not leave us throughout the day.”
EXERCISE “BUTTERFLY FLOATING”
GOAL: relaxation and development of imagination.
EQUIPMENT:
recording calm music; rugs (according to the number of children).
DESCRIPTION OF THE EXERCISE:
children lie on the mat on their backs, arms extended along the body, legs straightened,
slightly apart.
The teacher turns on calm, relaxing music and says: “Close your eyes and listen to my voice. Imagine that you are in a meadow on a beautiful summer day. Directly in front of you you see a magnificent butterfly fluttering from flower to flower. Follow the movements of her wings. The movements of her wings are light and graceful. Now let everyone imagine that he is a butterfly, that he has beautiful and large wings. Feel your wings moving slowly and smoothly up and down. Enjoy the feeling of slowly and smoothly floating in the air. Now look at the colorful meadow over which you are flying. Look how many bright colors there are on it. Find the most beautiful flower with your eyes and gradually begin to approach it. Now you can smell the scent of your flower. Slowly and smoothly you sit down on the soft, fragrant center of the flower. Inhale the aroma again... and open your eyes. Tell me about your feelings."
Children take turns talking about their feelings.
EXERCISE “FLIGHTING HIGH IN THE SKY”
GOAL: relaxation and development of imagination.
EQUIPMENT:
Recording calm music; rugs (according to the number of children).
DESCRIPTION OF THE EXERCISE:
The teacher turns on calm, relaxing music and says: “Lie down in a comfortable position. Close your eyes and listen to my voice. Breathe slowly and easily. Imagine that you are in a fragrant summer meadow. Above you are the warm summer sun and high blue sky. You feel absolutely calm and happy. High in the sky you see a bird soaring. This is a large eagle with smooth and shiny feathers. The bird soars freely in the sky, its wings spread to the sides. From time to time she slowly flaps her wings. You hear the sound of wings energetically cutting through the air. Now let each of you imagine that he is a bird. Imagine that you are slowly soaring, floating in the air and your wings are outstretched to the sides, your wings are cutting through the air. Enjoy the freedom and wonderful feeling of floating in the air. Now, slowly flapping your wings, approach the ground. Now you are already on earth. Open your eyes. You feel well rested, you have a cheerful mood and a wonderful feeling of flight that will last throughout the day.”
EXERCISE “JOURNEY TO THE MAGIC FOREST”
GOAL: relaxation and development of imagination.
EQUIPMENT:
Recording calm music.
DESCRIPTION OF THE EXERCISE:
The teacher turns on calm, relaxing music and says: “Sit more comfortably and close your eyes. Imagine that you are now in a forest where there are many trees, bushes and all kinds of flowers. In the thicket there is a white stone bench, let’s sit down on it. Listen to the sounds. You hear the singing of birds, the rustling of grass. Feel the smells: the smell of wet earth, the wind carries the smell of pine trees. Remember your sensations, feelings, take them with you when returning from your trip. May they be with you all day."
EXERCISE “SWIM IN THE CLOUDS”
GOAL: relaxation and development of imagination.
EQUIPMENT:
Recording calm music; rugs (according to the number of children).
DESCRIPTION OF THE EXERCISE:
The teacher turns on calm, relaxing music and says: “Lie down and take a comfortable position. Close your eyes. Breathe lightly and slowly. Imagine that you are in nature, in a beautiful place. Warm, quiet day. You are pleased and you feel good. You are absolutely calm. You lie down and look up at the clouds - big, white, fluffy clouds in a beautiful blue sky. Breathe freely. As you inhale, you begin to gently rise towards a large fluffy cloud. You rise even higher to the very top of the cloud and gently sink into it. Now you are floating on top of a big fluffy cloud. Your arms and legs are spread freely to the sides, you are too lazy to move. You are resting. The cloud slowly begins to fall lower and lower with you until it reaches the ground. Finally, you are safely stretched out on the ground, and your cloud has returned to its home in the sky. It smiles at you, you smile at it. You are in a great mood. Save it for the whole day."
EXERCISE “HOLIDAY AT THE SEA”
GOAL: relaxation and development of imagination.
EQUIPMENT:
Recording calm music; rugs (according to the number of children).
DESCRIPTION OF THE EXERCISE:
The teacher turns on calm, relaxing music and says: “Lie down in a comfortable position, close your eyes and listen to my voice. Imagine that you are in a beautiful place by the sea. Wonderful summer day. The sky is blue, the sun is warm. You feel absolutely calm and happy. Soft waves roll to your feet, and you feel the pleasant freshness of sea water. There is a feeling of a light and fresh breeze blowing across the whole body. The air is clean and transparent. A pleasant feeling of freshness and vigor covers the face, neck, shoulders, back, stomach, arms and legs. You feel how your body becomes light, strong and obedient. Breathe easily and freely. The mood becomes cheerful and cheerful, you want to get up and move. We open our eyes. We are full of strength and energy. Try to keep these feelings throughout the day."
EXERCISE “UNUSUAL RAINBOW”
GOAL: relaxation and development of imagination.
EQUIPMENT:
Recording calm music; rugs (according to the number of children).
DESCRIPTION OF THE EXERCISE:
The teacher turns on relaxing music and says: “Lie down comfortably, relax, breathe evenly and deeply. Close your eyes. Imagine that there is an unusual rainbow before your eyes. The first color is blue. Blue can be soft and calming, like flowing water. Blue pleasantly caresses the eye in the heat, it refreshes you, like swimming in a lake. Feel this freshness. The next one is yellow. Yellow brings us joy, it warms us like the sun, it reminds us of a soft fluffy chicken and we smile. If we are sad and lonely, it cheers us up.
Green is the color of soft lawns, leaves and warm summer. If we feel uneasy, if we feel insecure, green will help us feel better. Open your eyes. What did you feel and experience when you imagined looking at the colors blue, yellow and green? Take these feelings with you throughout the day.”
EXERCISE “BALLON”
PURPOSE: relaxation, development of breathing, imagination.
DESCRIPTION OF THE EXERCISE: children sit on chairs.
The teacher turns on calm, relaxing music and says: “Lean back in your chair, your back is straight and relaxed, your hands are folded on your chest so that your fingers meet. Take a deep breath through your nose and imagine that your stomach is a balloon. Now exhale through your mouth so that the air flies out of the ball. Take your time, repeat. Breathe and imagine how the ball fills with air and becomes bigger and bigger. Exhale slowly through your mouth, as if air is coming out of a balloon. Inhale again and fill your lungs with air. Exhale, feel the air through your lungs, throat, mouth. Breathe and feel how you are filled with energy and good mood.”
EXERCISE “WHAT WE IMAGINE WHEN WE LISTEN TO MUSIC”
PURPOSE: relaxation, development of imagination.
EQUIPMENT:
Recording an excerpt from a musical work (for example, E. Grieg “Dawn”, ballet “Peer Gynt”).
DESCRIPTION OF THE EXERCISE: children sit on chairs (lie on rugs).
The teacher invites the children to close their eyes, listen to an excerpt from a piece of music, and then talk about their ideas and impressions
EXERCISE “LET’S REST”
GOAL: relaxation and development of imagination.
EQUIPMENT: recording of calm music, rugs (according to the number of children).
DESCRIPTION OF THE EXERCISE:
the teacher turns on calm relaxing music and says: “lie down on the mats, on
back. The arms are extended along the body, the legs are straight, not crossed.
Sit back and close your eyes. Repeat after me in your mind. A feeling of pleasant peace and relaxation covers my body and spreads throughout it. I am calm. I'm resting. My hands rest, my legs rest, my nervous system rests. I'm too lazy to move. My breathing is completely calm. I can breathe easily and freely. My hands are relaxed and warm. I breathe easily and naturally. Each new breath relieves tension, calms me and brings pleasant relaxation. A feeling of pleasant peace fills me from within. I'm resting. My body is completely relaxed. Pleasant laziness spreads throughout the body. I enjoy complete peace and relaxation, which brings me strength and self-confidence. I become calm and cheerful. I am in a good mood. I enjoy pleasant peace and relaxation, which brings me strength and self-confidence. Five, four, three, two, one. Open your eyes. Sit down. Keep the feeling of peace and good mood that fills you for the whole day.”
Resources used:
https://multiurok.ru/files/uprazhnieniia-dlia-rielaksatsii.html
ttps://educontest.net/ru/20931 /relaxation-exercises/
Relaxation techniques for preschoolers
Relaxation exercises are performed to the accompaniment of calm music.
With regular practice of these exercises, the child becomes more balanced, calm and better understands his feelings . As a result of this, he masters the skills of self-regulation, controlling his actions and emotions.
Children under five years old
This age category accepts almost any relaxation method. Alternating breathing and physical exercises, auto-training to the sounds of the forest, or drawing to music can help you get rid of stress.
A block of exercises for older children may look like this. The child needs to imagine a quarrel, scaring the opponent with a frightening pose: fists, tense legs and a grin. After a minute, you need to smile at your opponent and wave your hand. Repeat several times, then rest.
Another relaxation scenario looks like this: in a lying position, the child should imagine, for example, a fire and grilling kebabs . In this case, you need to close your eyes and breathe deeply through your nose, imagining the aroma of delicious food and forest smells. This exercise is especially important before lunch.
Senior preschool age
Before entering school, each child should learn to keep their psycho-emotional state under control in order to independently be able to calm down after a break.
The simplest and most effective ways are auto-training and breathing exercises..
General tips and tricks
To maintain peace of mind, it is enough to follow a few simple rules:
- You need to get enough sleep regularly.
- Try walking and talking more slowly.
- Try to walk more in the fresh air.
- For each day, make a list of tasks that need to be completed.
- The goals set must be realistic.
- Set aside at least an hour a day just for yourself.
- Look in the mirror, compliment yourself and smile.
- Share your problems with a loved one.
- Count to ten in your head.
- Drink a cup of herbal tea and take a shower or warm bath.
- Don't promise what you can't definitely deliver.
- Live for today and don't demand too much for yourself.
- Remember your pleasant feelings when you felt very good.
- Don't try to please everyone, as this is unrealistic.
- You are not alone, remember this.
- Try to be optimistic and enjoy every minute you live.
- Calm down before you make any decision.
- Don't give in to failures and don't despair. The white life bar will be next.
- A favorite activity is an excellent cure for stress.
Relaxation helps to immerse yourself in subtle energies and reveal the natural capabilities of the human body. To speed up this process, certain sounds are often necessary that have a hypnotic relaxing effect: the rustling of leaves, the murmur of a stream, the cries of seagulls, the voices of dolphins, etc. Nature itself creates ingenious and unique compositions that relieve fatigue, nervousness and promote a healthy lifestyle.
Originally posted 2018-03-29 05:52:04.
Relaxation before bed
Normal functioning of the body while awake is impossible without a good night's rest . Only quality sleep makes the mind clearer and allows you to recharge with new energy the next day.
Our daily life is filled with worries and problems that try to “get” us even at night, so many cannot sleep peacefully, which leads to irritability, headaches and other ailments. In such cases, sleep relaxation comes to the rescue. By using one of the following relaxation techniques before bed, you can easily calm down and avoid insomnia:
- Breathe deeply, filling all your lungs with air.
- Muscle relaxation is often used to combat insomnia. This technique involves alternating tension and relaxation of all muscles from the face to the legs.
- A restful sleep is ensured by a pleasant visualization of your favorite vacation spot.
