Mindful Mini Muscle Relaxation

Mindful Mini Muscle Relaxation


This is a mini guided meditation (three minutes long) for body awareness and social-emotional learning. An MP3 file is included along with the mindfulness meditation script! Intended for those aged 6+.

Does your child tense her/his muscles (ex: his/her shoulders are raised so high they are almost touching ears; or, does your child breathe shallowly)? This guided relaxation is helpful for observing tensed muscles and recognizing how it feels to relax them. Tense muscles often imply our nervous system is in fight-or-flight mode. Muscles being tensed for long periods of time can result in undesired behaviors such as yelling and hitting. Relaxing our muscles tells our mind that we are safe and we can calm.

This Mindful Mini is paired with emotions as well, so we also practice observing physical emotional expression (such as clenched fists when mad) and how emotions may feel in the body. This allows us to practice body awareness, self-regulation, emotional-regulation, and relaxation by recognizing the emotion in our body so we can respond to it rather than react on it.

This is a particularly helpful technique to do right before bedtime as well. Enjoy!

Add To Cart

This mindfulness meditation includes a script in case my voice isn’t your cup of tea, the background music is distracting, your child/students prefer the sound of your voice, I use language not accessible or appropriate for your child/students, and/or your child/students prefer to read along. Feel free to adapt it to the needs of whomever will be listening.

Use this mindfulness meditation daily or weekly to begin the practice in body awareness, calming the body so the mind follows, and building space between feeling emotions and reacting. Enjoy!

Many kids with autism are visual learners - please note that this is an audio file and guide. The script is included to support those who are more visual learners, but still some may have trouble with audio. The visualization technique is also intended to support those who are visual learners.