Relaxations contains simple mindfulness

exercises children can practice by themselves,

or with your help.

With mindfulness comes calm and concentration, thereby enhancing and improving everything that children already

have within themselves: con�dence, self-esteem, concentration, intuition,

creativity, and more!

Contains Suggestions for Practice, for adults to help

guide the exercises.

Published by the American Psychological Associationwww.apa.org/pubs/magination

by MAMEN DUCH

illustrated by GURIDID

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Imagine that your mind is a huge movie screen. It is blank, and you can

play whatever movie you’d like.

Do you want to be a piece of spaghetti? Or a butter�y? Or perhaps a shooting

star that travels through space?

Silence, please. The movie will now begin.

Children’s / MindfulnessAges 4–8

MAGINATION PRESSMore Books for Kids

A World of Pausabilities:An Exercise in Mindfulness

by Frank J. Sileo, PhD

King Calm:Mindful Gorilla in the Cityby Susan D. Sweet, PhD, and Brenda S. Miles, PhD

Visiting Feelingsby Lauren Rubenstein,

JD, PsyD

1-2-3 A Calmer Me:Helping Children Cope

When Emotions Get Out of Control

by Colleen A. Patterson, MA, and Brenda S. Miles, PhD

Silenceby Lemniscates

Relaxat i ons BIG TOOLS FOR LITTLE WARRIORS

Published by the American Psychological Associationwww.apa.org/pubs/magination 8290487814339

ISBN 9781433829048

90000 >

Published by the American Psychological Associationwww.apa.org/pubs/magination

RelaxationsJacket.indd 1 1/22/18 5:16 PM

SAMPLE PAGES - NOT FOR DISTRIBUTION © American Psychological Association

ContentsHello, Little Warrior!

Spaghetti

A Special Tree

The Butter�y

The Four Elements

Colored Clouds

The Stars

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How can we help our little warriors calm down and concentrate?

You may have heard the term mindfulness, or full attention.

Techniques such as focused breathing, relaxation, and creative visualization are used to achieve a state of calm

and concentration.

Creative visualization is the art of using mental images and af�rmations to

produce positive changes in our lives. It helps to bring to light everything that we have inside, everything that we can

enhance and improve: con�dence, self-esteem, concentration, intuition,

creativity, and more.

Why not start using these techniques as children?

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Find a quiet place, and choose a comfortable position you can maintain for some time

without moving: sitting cross-legged with your back straight, or perhaps lying on your back

facing up. However you want. Close your eyes, and take three deep breaths.

Be alert, calm, and prepared to visualize your �lm. Do you want to be a piece of spaghetti?

Or a butter�y? Or perhaps a shooting star that travels through space?

Silence, please. The �lm will now begin.

Would you like to play? Imagine that your mind is a huge movie screen. It is blank, and you can project whatever �lm you’d like onto it. Perhaps you can draw images that frighten you, or pleasant images that give you courage

and help to bring out the best in you.

The good thing about this �lm is that you can go see it whenever you want and plus, it’s completely free! You only have to give your imagination free rein and �nd a place where you feel good, such as at the movie theater.

Hel lo , l i ttle warr i or !

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3You’ll begin feeling your body loosen up,

loosening little by little, just like spaghetti after some time bobbing up and down in boiling water.

Feel how all parts of your body get looser bit by bit: your feet, your knees, your legs, your back, your

waist, your chest, your hands, your arms, your neck, your head…they’re all like boiled spaghetti.

4Now you feel that your body is completely relaxed…

Al dente!

Ready to eat!

SPAGHETTI1

Do you know what spaghetti is? I’m sure you do. Try to visualize a piece of uncooked spaghetti. Can you see it?

Well, now imagine that you are that piece of spaghetti. Your body is stiff…

2Now imagine yourself going into a pot, or

into a warm swimming pool full of bubbles…mmmmm…

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SAMPLE PAGES - NOT FOR DISTRIBUTION © American Psychological Association