This is from a substack newsetter https://kmcclure.substack.com/p/teaching-kids-to-relax-progressive

Progressive muscles Relaxation and Children

My PMR SCRIPT for little Kids

Body Calm Time

We're going on a little adventure with our bodies. There's no right or wrong way to do this - we're just going to wake up different parts of our body, then help them rest.

Get comfortable however feels good - sitting, lying down, or curled up with a blanket.

Therapist Script: Progressive Muscle Relaxation for Children

Adjust cycles and timing as necessary

Introduction (1 minute)

"Sometimes our bodies hold on to tension when we're worried, excited, or frustrated. Today, we're going to practice helping your muscles tighten and relax so your body can feel calm and safe.

There's no perfect way to do this — follow along and notice what your body feels like. Let's sit back, place your feet on the floor, and rest your arms by your sides. If it feels okay, close your eyes or look down softly.

Take a slow breath in… and out. Great — you're ready."

Progressive Sequence (6 minutes)

🖐 Hands and Arms — Gentle Fists (3 cycles, ~1 min)

• "Make gentle fists, like you're holding something special. Squeeze softly… hold… 3, 2, 1…"
• "Now open your hands and relax. Wiggle your fingers. Notice how your hands feel now." (Pause 3 sec)
• "Let's try again — squeeze a little tighter… hold… and release. Feel the difference between tight and loose." (Pause 3 sec)
• "Last one — squeeze, hold… and let it go. What do you notice about your hands?"
• Therapist cue: "Nice job — your hands are learning to relax."

💪 Upper Arms and Shoulders — Strong and Soft (2 cycles, ~1 min)

• "Bend your elbows and make your arms strong, like you're showing muscles. Hold… 3, 2, 1…"
• "Let your arms drop soft and heavy. Feel how heavy and relaxed they are." (Pause 3 sec)
• "One more time — squeeze… hold… and relax. Notice that soft, heavy feeling."
• Therapist cue: "Great work."

🤷 Shoulders — Up and Down (3 cycles, ~45 sec)

• "Lift your shoulders up to your ears. Hold… 3, 2, 1…"
• "Drop your shoulders slowly and rest. Feel them sink down and relax." (Pause)
• "Again — up, hold… and relax. Notice how they drop and feel loose."
• "One more time — up to your ears… hold… and drop. Feel how relaxed your shoulders are now."

😊 Face — Gentle Scrunch (2 cycles, ~45 sec)

• "Make a tiny scrunch in your face — squeeze your eyes, nose, and mouth gently. Hold… 3, 2, 1…"
• "Now relax your face and let it get soft and smooth. Notice how calm your face feels." (Pause)
• "Try one more — scrunch… and release. Feel how smooth and peaceful it is now."

🫁 Belly — Balloon Squeeze (2 cycles, ~45 sec)

• "Pretend there's a soft balloon in your belly. Give it a gentle hug by pulling your belly button in slightly. Hold… 3, 2, 1…"
• "Now let your belly soften and relax. Breathe in… and out. Notice how soft and calm your belly feels." (Pause 3 sec)
• "Try one more — gentle squeeze… and release. Pay attention to that soft, relaxed feeling."

🦶 Toes and Feet — Curl and Rest (2 cycles, ~45 sec)

• "Curl your toes down tight, like you're pressing into the floor. Hold… 3, 2, 1…"
• "Now let your toes loosen and rest. Feel how loose and wiggly they are." (Pause)
• "One more — curl… and relax. Notice how your feet feel now — soft and comfortable."

Final Check-In (1 minute)

"Take a quiet moment to notice your whole body. Does it feel softer, lighter, heavier, warmer, or calmer?

Whatever you notice is okay. You did such a good job giving your body time to rest."