The idea behind progressive muscle relaxation is that when your body is relaxed, so is your mind. It’s hard to have anxious energy in your brain when there’s none in your body. But you can’t release all your tension at once, which is why PMR takes it one body part at a time. A progressive muscle relaxation session can take anywhere from 10 to 30 minutes depending on how long you squeeze each muscle area. Progressive muscle relaxation not only helps with sleep, but also with anxiety. One study found that after using PMR for just three days, burn survivors had lower anxiety levels and better sleep quality. So start practicing progressive muscle relaxation with your kid before bedtime, ideally with the lights out and when your child is already in bed. Once they have the technique down, they can use their favorite moves whenever they’re stressed for a bit of relief.
Progressive Muscle Relaxation Script for First-Timers
Before kids learn first-hand that progressive muscle relaxation makes them feel better, entertaining prompts can keep them happy and engaged. This script from the Focus Project, an organization that trains military children to build resilience, will activate their imagination while relaxing their muscles (You can find the whole thing here.)
Progressive Muscle Relaxation Script for Young Kids
This script, published by the University of Washington, is designed specifically for young children. The instructions are fun and easy to follow and not too long that your kid will want to quit halfway through. (You can find the whole thing here.)
Progressive Muscle Relaxation for Teens
Teenagers may prefer to try progressive muscle relaxation alone, but having someone walk you through the process is essential for beginners. There are plenty of scripted sessions on YouTube that teens can search for. Clocking in at about 15 minutes, this video, which also serves as a guided meditation, is incredibly calming. You can find it here.
