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Welcome to Summer 2-School is open for Key Worker/Vulnerable Children. We have also welcomed back Year 6 children and Year 5 children. Our Year 3 and Year 4 children are coming for some sports sessions starting next week. Stay Safe and we look forward to seeing you all as soon as possible x

Covid 19 Well being Page

Relaxation techniques for parents and students

 The more you try these techniques the better you will get and the more they will work. It will take time and regular practice before you start to feel the benefits.

Relaxation preparation

  • find a cool and quiet room where you'll not be disturbed
  • Make sure you feel comfortable in what you are wearing.
  • lie down or sit comfortably with your legs uncrossed
  • lightly close your eyes or focus on a spot in front of you
  • clear your thoughts and focus on your breath

Don’t worry if you can’t relax immediately. Thoughts might pop into your mind. Don’t focus on them just let them pass through.

Make a note of how relaxed you were before, and after, the exercises to see if it's helped.

Breathing to relax

Breathing too quickly, and deeply, can make you feel dizzy, faint or even more anxious. Taking slow, regular breaths can help you to control anxious thoughts and feelings, and make you feel calmer.

To control your breathing:

  1. place one hand on your chest and the other over your stomach. You want your stomach to move more than your chest as you breathe
  2. take a slow, regular breath in (through your nose if you can). Watch your hands as you breathe in. The hand on your stomach should move and your chest should not
  3. breathe out slowly through pursed lips
  4. repeat this 10 times, twice a day

It might take time to master this technique. Once you have, you won’t need to watch your hands or put them on your stomach. You can use this technique anytime you feel anxious.

 

Simple visualisation exercise

This exercise involves using an image as a way to focus the mind.

Create in your mind an ideal spot to relax. It can be:

  1. real or imaginary
  2. somewhere you will find restful, calming, safe and happy
  3. a place you would want to return to whenever you feel the need to relax

Imagine it in as much detail as you can – use your senses to make it as real as possible – and see yourself comfortably enjoying this place.

Now close your eyes and take a slow, regular breath in through your nose. Become aware of your breathing. Focus on your relaxation place in all its detail and breathe out through your mouth.

Do this exercise for 10 to 20 minutes.

Quick muscle relaxation

This exercise will teach you to recognise and reduce muscle tension. You can relieve tension in any part of your body just by tensing and relaxing each muscle in turn.

Sitting in a comfortable chair:

  1. close your eyes and concentrate on your breathing. Slowly breath in through your nose and out through your mouth
  2. make a fist, squeezing your hand tightly
  3. hold this for a few seconds, noticing the tension
  4. slowly open your fingers and feel the difference — notice the tension leaving. Your hand is much lighter and relaxed. enjoy this feeling

If you have any physical injuries or conditions that may cause muscle pain, don’t tense the muscle in that area.

After relaxation

Don’t rush to get up after relaxation exercises. Sit with your eyes closed for a few minutes to avoid the possibility of feeling dizzy. Open your eyes and make sure you feel all right before standing up.

 

Throughout the day check yourself and remember to

  • drop your shoulders
  • check your breathing
  • relax the muscles in your body

 

Stay safe and don’t much too much pressure on yourself this is a difficult time for everyone. Take time to be kind to yourself.

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