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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SAMPLE PAGES - NOT FOR DISTRIBUTION © American Psychological Association
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