Guided Progressive Muscle Relaxation Script

(Teacher Note: Speak in a calm, soothing voice. Pause between each instruction to allow parents to experience the sensation.)

Introduction (1 minute)

"Welcome. Let's take a few moments to practice a powerful relaxation technique called Progressive Muscle Relaxation, or PMR. This skill helps us notice and release tension in our bodies. Find a comfortable position, either sitting or lying down, where you can relax without distractions. You might close your eyes if that feels comfortable, or simply lower your gaze."

"Take a slow, deep breath in... and exhale slowly. Let your body settle."

Feet (1-2 minutes)

"Now, bring your attention down to your feet. Curl your toes tightly inward, as if you're trying to scrunch up a piece of paper with them. Feel the tension building in your feet and toes. Hold it... hold it... (5-7 seconds) Now, slowly release. Let your feet go completely limp and heavy. Notice the difference between the tension and the relaxation. Feel that wave of calm spread through your feet."

Lower Legs (Calves) (1-2 minutes)

"Next, move your attention to your lower legs, your calves. Gently point your toes up towards your shins, feeling the tension in your calves. Really push those muscles. Hold it... hold it... (5-7 seconds) And now, release. Let your lower legs soften and relax completely. Feel the lightness, the warmth as the tension drains away."

Upper Legs (Thighs) (1-2 minutes)

"Shift your focus to your upper legs, your thighs. Tense your thigh muscles, pushing your knees down as if you're trying to flatten them into the chair or floor. Feel that strong tension. Hold it... hold it... (5-7 seconds) And now, let it all go. Release the tension, allowing your thighs to become heavy and relaxed. Notice the difference."

Glutes/Buttocks (1-2 minutes)

"Now, tighten your gluteal muscles, your buttocks. Squeeze them as tightly as you can. Feel the tension in that area. Hold it... hold it... (5-7 seconds) And relax. Let those muscles soften, releasing all tightness."

Stomach (1-2 minutes)

"Move your awareness to your stomach. Tighten your abdominal muscles, sucking your belly button in towards your spine. Make your stomach hard. Hold it... hold it... (5-7 seconds) And release. Let your stomach relax, allowing for soft, easy breaths."

Hands and Arms (1-2 minutes)

"Clench your hands into tight fists. Squeeze them as hard as you can. Feel the tension in your hands and forearms. Hold it... hold it... (5-7 seconds) Now, open your hands and let your fingers gently unfold. Let your hands and arms relax completely. Feel the tingling, the warmth."

Shoulders (1-2 minutes)

"Raise your shoulders up towards your ears. Really try to touch your ears with your shoulders. Feel the tension building in your neck and shoulders. Hold it... hold it... (5-7 seconds) And now, drop your shoulders. Let them fall heavily away from your ears. Imagine all the stress and tension sliding down and out of your body."

Face (1-2 minutes)

"Now, scrunch up your face. Tighten your forehead, squint your eyes, wrinkle your nose, clench your jaw. Make all the muscles in your face tense. Hold it... hold it... (5-7 seconds) And release. Let your facial muscles soften. Relax your jaw, smooth your forehead, let your eyelids rest gently."

Conclusion (1-2 minutes)

"Take another slow, deep breath, in through your nose... and out through your mouth. Notice how your entire body feels now – heavy, relaxed, calm. Carry this feeling of calm with you as you gently bring your awareness back to the room. When you're ready, you can slowly open your eyes."

(Pause to allow parents to return to the room.)

"How did that feel? This is a wonderful tool to help both you and your children recognize and release physical tension. Remember, practice makes it easier."

Our Family Coping Menu: Tools for Big Feelings!

Instructions for Parents:

This menu is a visual reminder of healthy ways your family can cope with big or difficult emotions. Work with your child to fill it out. Let them choose skills that resonate with them. Hang it somewhere visible!

Our Menu Items:

Calm Our Bodies (Physical & Sensory Coping)

What can we do with our bodies to feel calmer?

1. Deep Breathing (e.g., Belly breathing, Smelling a flower, Blowing out a candle)
   
   
   
   
2. Movement (e.g., Jumping jacks, Running, Dancing, Stretching, Yoga)
   
   
   
   
3. Squeeze & Release (Progressive Muscle Relaxation)
   
   
   
   
4. Sensory Input (e.g., Hugging a pillow, Weighted blanket, Playing with playdough, Listening to calming music)
   
   
   
   
5. Go outside (e.g., Take a walk, Play in the yard, Look at clouds)
   
   
   
   

Calm Our Minds (Mindfulness & Focus Coping)

What can we do to shift our thoughts and focus?

1. Grounding (e.g., 5-4-3-2-1 technique, Naming things in the room)
   
   
   
   
2. Positive Self-Talk (e.g., "I am brave," "I can do this," "This feeling will pass")
   
   
   
   
3. Think of a happy place or memory
   
   
   
   
4. Read a book or listen to a story
   
   
   
   
5. Drawing or doodling
   
   
   
   

Connect with Others/Express Ourselves (Social & Creative Coping)

Who can we talk to, or how can we express what we're feeling?

1. Talk to a trusted grown-up (Mom, Dad, Teacher, Aunt/Uncle)
   
   
   
   
2. Tell a friend how I feel
   
   
   
   
3. Write or draw about my feelings in a journal
   
   
   
   
4. Play a game with a family member
   
   
   
   
5. Listen to music or sing a song
   
   
   
   

Our Family's Favorite Coping Skills:

(Write down the skills your family chooses to focus on, and feel free to add your own!)