ClassX Video Lessons Youtube Channel Smile and Learn English PROGRESSIVE MUSCLE RELAXATION for children ????♀️ Guided Session ???????? Compilation
Welcome to Smile and Learn! Are you ready to relax and have some fun? Today, we’re going to learn a cool way to help our bodies feel calm and peaceful. It’s called progressive muscle relaxation. Let’s start by relaxing our face. Are you excited to join me?
This is a simple and fun way to relax. We’ll gently squeeze different parts of our face, hold it for a few seconds, and then let go. You’ll feel the difference between being tense and relaxed. Let’s try it!
First, find a comfy spot to sit without any distractions. We’ll start from the top of our face and go down. Ready? Here we go!
Close your eyes and focus on your breathing. Breathe in through your nose and out through your mouth. Let’s do it three times. Great job!
Now, scrunch your forehead like you’re frowning. Hold it for a bit, then relax. Feel how your forehead loosens up. Good!
Next, close your eyes tightly. Feel the tension, then relax. Notice how your eyes feel now. Awesome!
Now, scrunch your nose like you’re smelling something funny. Hold it, then relax. Feel the difference? Great!
Finally, clench your jaw and press your tongue to the roof of your mouth. Hold it, then relax. Feel your mouth relax. Well done!
Open your eyes slowly. How do you feel? Better, right? You can use this whenever you feel stressed.
Welcome back! Let’s learn how to relax the rest of our body. We’ll use the same technique to help our back, arms, tummy, and legs feel calm.
Find a comfy chair and close your eyes. Breathe in through your nose and out through your mouth. Let’s do it three times. Great job!
Now, lean forward and try to touch your ears to your shoulders. Hold it, then relax. Feel your back relax. Awesome!
Stretch your arms forward and clench your fists. Hold it, then relax. Feel your arms calm down. Great!
Squeeze your tummy tight like a rock. Hold it, then relax. Feel your tummy relax. Good job!
Lift your legs up with toes pointing up. Hold it, then relax. Feel your legs relax. Well done!
Open your eyes slowly. How do you feel? Better, right? You can use this technique anytime you need to calm down.
Now you know how to relax your face and body. Try combining them for even more relaxation. See you soon!
We’ve learned so much today! There are many more fun videos to explore. Subscribe to the Smile and Learn channel to keep learning and having fun!
Relaxation Adventure: Create a relaxation adventure map! Draw a map of your body on a large piece of paper. As you practice progressive muscle relaxation, color in each part of the body that you relax. For example, color your forehead when you relax it, then move to your eyes, nose, and so on. Share your colorful relaxation map with a friend or family member and explain how each part felt before and after relaxing.
Relaxation Detective: Become a relaxation detective! Throughout the day, pay attention to when your body feels tense. Is it when you’re doing homework or playing a game? Each time you notice tension, practice the relaxation technique you learned. Keep a journal of when you felt tense and how you relaxed. At the end of the week, share your findings with your class or family.
Relaxation Relay: Organize a relaxation relay with your family or friends. Each person takes turns leading a relaxation exercise for a different part of the body. For example, one person can guide the group in relaxing their arms, another can focus on the legs, and so on. After the relay, discuss which part was the easiest to relax and which was the hardest. Why do you think that is?
Sure! Here’s a sanitized version of the transcript:
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[Music]
Welcome to Smile and Learn!
Hello! If you’ve made it this far, it’s because you feel like relaxing a little bit, right? I’m going to teach you a technique known as progressive muscle relaxation. Today, specifically, we’ll learn how to relax our face. Do you want to join me?
This is a very simple relaxation technique. It consists of squeezing the parts of your body that I tell you without hurting yourself and holding that tension for about five seconds. Then, when I tell you to relax, focus on how relaxed your muscles feel. This part will last about 15 seconds. The key to this relaxation practice is to feel the difference between tension and relaxation. I want you to focus on that.
Look for a comfortable place to sit down without any distractions. In this first part, we will learn how to relax our face, going from the top to the bottom, starting with the forehead, moving to the eyes, the nose, and ending with the mouth. Are you ready? Here we go!
Close your eyes and follow my instructions. Focus on your breathing. Do you notice how the air flows in and out? Now take a deep breath in through your nose and out through your mouth. Again, breathe in through your nose and out through your mouth. One last time, breathe in through your nose and out through your mouth. Well done!
Now scrunch your forehead and make a frown, like when we’re very angry. You will feel tension in your eyebrows and nose. Stay like that a little more, and now you can relax. Relax your forehead, allowing it to loosen up and stretch. Focus on the muscles that were contracted a moment ago.
Next, think about how your upper face feels now—it’s relaxed. Very good! Let’s continue with our eyes. Close them tightly. You will feel tension in your eyelids and around your eyes. Focus on all that tension a little bit more, and now you can relax. Do you remember where you felt tension? Now you can feel your eyes relaxed. Do you notice the tightness has vanished? Well done!
Let’s continue with our nose. Scrunch your nose hard, like you’re smelling something bad. You will feel tension on the top of your nose. A little more, and now you can relax. Relax your nose, and you will notice a change from when you were tense. Can you feel the difference? Do you notice the tightness is fading away? Good job!
We’ll finish with our mouth. Clench your jaw, making your molars collide with each other. Press your tongue tightly to the roof of your mouth. You will feel tension on the sides of your face and tongue. Hold this position for a while, and now you can relax. You can feel that your mouth is relaxed, and your molars are no longer clenched. The tongue is relaxed and is no longer pressing against the roof of your mouth.
Slowly open your eyes. How do you feel? Do you feel better? I hope so! You can use this technique when you feel stressed. It will help you relax whenever you need to calm down.
This session helped us relax only the face, but did you know that we can relax the whole body? Don’t miss part two to learn how. See you soon!
[Music]
Hello again! It’s good to have you back. That means you enjoyed the progressive facial muscle relaxation, and I can’t tell you how glad I am. If you want, today I’ll teach you how to relax the rest of your body. What do you think?
As you may remember, this is a very simple relaxation technique, which consists of tightly squeezing the parts of the body without hurting yourself when I tell you to, and holding that tension for about five seconds. Then, when I tell you to relax, focus on how relaxed you feel. This part will last about 15 seconds. The key to this relaxation practice is to feel the difference between tension and relaxation. I want you to focus on that.
Find a comfortable place where there are no distractions, and you will need to sit down in a comfortable chair. As I said, today we will relax the body’s muscles. We’ll start with the back, move to the arms, the abdomen, and finish with the legs. It’s time to relax!
Close your eyes and follow my instructions. Focus on your breathing. Do you notice how the air flows in and out? Now take a deep breath in through your nose and out through your mouth. Breathe in through your nose and out through your mouth. One last time, breathe in through your nose and out through your mouth. Well done!
Let’s start with our back. Lean forward and try to touch your ears to your shoulders. At the same time, raise your fists to armpit level and try to make your elbows touch behind your back. Hold this posture a little more, and you can relax. Lower your arms and sit up. Relax your back and arms. Can you feel your back relaxed?
Can you feel the tension you’ve built up disappearing? Well done! Let’s move on to our arms. Stretch your arms forward and clench your fists tightly. Tense all the muscles in your arms from your shoulders to your hands—biceps, forearms, fingers—everything. Hold this position a little more, and now you can relax your arms. Do you remember where you felt tension? Do all your arm muscles feel calm now? You can feel the tension fading away. Well done!
We’ll continue with our abdomen. Squeeze your belly and contract it so that it feels as hard as a rock. Notice that the tension builds up around your belly button. Hold it a little longer, and now you can relax. Relax your abdomen. Can you sense the change from when it was tense? Do you feel the difference? Do you feel your abdominal muscles relax little by little? Good job!
We’ll finish with our legs. Lift your legs up, having your toes pointing towards the ceiling. You should feel the tension in your glutes, thighs, calves, and feet. Hold for a bit longer, lower, and relax your legs. You can feel all your leg muscles have relaxed. Do you notice the difference from when you kept them tensed? Focus on that feeling.
Slowly open your eyes. How do you feel? Better, don’t you? You can use this technique when you feel stressed. It will help you relax whenever you need to calm down.
You know how to practice progressive muscle relaxation for your face and your body. Do you have the courage to combine them? See you soon!
[Music]
We’ve learned so much in just one video! Did you know there are many more videos? Imagine how much you could learn! Subscribe to the Smile and Learn educational channel to learn and have fun at the same time.
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This version removes any potentially inappropriate or confusing content while maintaining the essence of the original transcript.
