Introduction:: We are going to play a game called Squeeze and Let Go. I am going to ask you to squeeze different parts of your body really tight, and then let them go soft and floppy. This helps your body learn how to relax. Ready? Let's get comfortable. Sit back or lie down and close your eyes if you want.
Hands (Squeezing Lemons):: Imagine you are holding a juicy lemon in each hand. Squeeze your fists as tight as you can to get all the juice out. Squeeze, squeeze, squeeze! [Hold for 10 seconds.] Great job! Now drop the lemons and let your hands go completely loose and floppy. Notice how warm and relaxed your hands feel. [Pause 15 seconds.]
Feet and Toes (Digging in Sand):: Now imagine you are standing barefoot on a warm sandy beach. Curl your toes and press them down into the sand as hard as you can. Dig deeper and deeper! [Hold for 10 seconds.] Now stop digging and let your toes spread out and relax. Feel how nice and loose your feet are now. [Pause 15 seconds.]
Legs (Standing on Tiptoes):: Pretend you are trying to see over a tall fence. Push up on your tiptoes and stretch as tall as you can. Reach higher and higher! [Hold for 10 seconds.] Now slowly bring your heels back down and let your legs go soft. Notice how your legs feel heavy and relaxed. [Pause 15 seconds.]
Stomach (Squeezing Through a Gap):: Imagine you need to squeeze through a really narrow space between two walls. Suck your stomach in as tight as you can to make yourself as thin as possible. Hold it in! [Hold for 10 seconds.] You made it through! Now let your stomach go soft and round. Feel it rise and fall gently as you breathe. [Pause 15 seconds.]
Shoulders (Turtle Shell):: Pretend you are a turtle pulling into your shell. Bring your shoulders up as high as they can go, right up to your ears. Squeeze them tight! [Hold for 10 seconds.] Now let your shoulders drop all the way down. Feel how loose and comfortable your neck and shoulders are now. [Pause 15 seconds.]
Face (Silly Scrunchy Face):: Scrunch up your whole face as tight as you can. Squeeze your eyes shut, wrinkle your nose, and press your lips together. Make the silliest scrunchy face! [Hold for 10 seconds.] Now let your face go smooth and relaxed. Let your mouth fall open just a little bit. Notice how calm your face feels. [Pause 15 seconds.]
Closing:: Take a big, deep breath in through your nose, and blow it out slowly through your mouth. Notice how your whole body feels soft, heavy, and relaxed. You did an amazing job! Whenever you feel worried, angry, or stressed, you can use Squeeze and Let Go to help your body calm down. You can open your eyes whenever you are ready.