Ages 9 - 14. 

• relaxation

• stress relief

• visualization

This activity supports relaxation through guided imagery, mental focus, mind-body connection, and stress reduction by shifting attention away from stressors to calming, positive images.

A quiet space, comfortable seating or mats, optional calming music or nature sounds, and guided visualization scripts or recordings.

1 - 3 minutes

SENSATIONS AND BREATHING: 

Take a deep breath in and in your mind or aloud, list 3-5 things you SEE... long exhale. 

Take a deep breath in and in your mind or aloud, list 3-5 things you HEAR... long exhale. 

Take a deep breath in and in your mind or aloud, list 3-5 things you SMELL... long exhale. 

Take a deep breath in and in your mind or aloud, list 3-5 things you TASTE... long exhale.  

Take a deep breath in and in your mind or aloud, list 3-5 things you FEEL... long exhale. 

BODY MUSCLES: 

This exercise can be done standing or seated, starting from the face down to the toes (or vice versa). Consciously flex (move) each muscle of the body. Take a gentle inhale, exhale should be long and controlled. If possible, do this exercise with relaxation music. 

Start with facial muscles (by making faces), neck (left-right, forward-back), shoulders (rotate), arms to fingers (lift, curl, and stretch), waist and hips (circles), legs to toes (lift, curl, and stretch).

FACIAL MASSAGE: 

Begin facial massage at the chin and with circular motions (3-5 times), pull fingers upward and outward. Continue with the same movements over the cheeks towards the nose, around the eyes to the temples, and finish on the forehead with gentle eyebrow pinching from the bridge of the nose outward. Repeat the exercise several times, inhales are shallow, exhales are long.

For beginners or children, use simple, familiar images and shorter sessions; for groups with varied attention spans, include brief pauses or interactive elements; for remote settings, share recorded guided visualizations; for trauma-sensitive groups, avoid imagery that might trigger distress and focus on neutral or positive scenes.

After the visualization, invite participants to remain seated quietly and gently notice any changes in how they feel physically and emotionally. Encourage them to reflect on the imagery they experienced and how it influenced their state of mind.

The expected outcomes of these exercises are improved emotional regulation, increased body awareness, and enhanced grounding in the present moment. Through focused breathing and sensory attention, participants calm their nervous systems and reduce stress or anxiety. The physical movements and massage support relaxation, improve circulation, and release muscular tension. Overall, the activity fosters mindfulness, supports self-regulation, and helps individuals reconnect with their bodily sensations in a soothing and empowering way.

The teacher can support them with reflective questions such as:

How do you feel now compared to the beginning of the exercises? 

Which part of the exercise helped you the most in relaxation? 

Did you notice any changes in your body or thoughts while performing the exercises? 

How could you incorporate these relaxation/breathing techniques into your daily routine?