A Progressive Muscle Relaxation script for kids
Children relax best when relaxing feels like a game. This script turns the tense-and-release technique into make-believe — squeezing lemons, stretching like a cat, hiding like a turtle — to help a child wind down at bedtime, settle big feelings, or come down from an exciting day. Read it aloud, slowly and warmly.
For the grown-up reading this
Have your child lie down or sit somewhere cosy. Read in a slow, gentle voice and do the actions with them the first few times — kids learn by copying. Let them squeeze for a count of about three (no need to time it), then make the "letting go" big and obvious: a whoosh, a flop, a happy sigh. Keep it light. If they giggle, that's perfectly fine — laughter relaxes too.
Getting cosy
Let's play a calm-down game. Get nice and comfy, and let your eyes go soft or close them if you like.
Take a big breath in through your nose, like you're smelling a yummy cookie… and blow it out slowly, like you're cooling it down. (breathe together) Mmm. One more big cookie breath… and blow.
Squeeze the lemons
Imagine you're holding a juicy lemon in each hand. Squeeze them as hard as you can to get all the juice out! Squeeze, squeeze, squeeze… (count to three)
And… drop the lemons! Let your hands go floppy. All gone. Doesn't that feel nice?
Lazy cat stretch
Now you're a sleepy cat waking up. Stretch your arms up high and reach as far as you can… big stretch… (stretch up)
And flop your arms back down. Soft, lazy cat. Purr if you want to.
Turtle in its shell
Uh oh — a cold raindrop! Pull your shoulders up to your ears and tuck your head down like a turtle hiding in its shell. Hide, hide, hide… (hold)
The sun's out again! Come out of your shell — drop your shoulders down and let your neck grow long. Aaah, warm and safe.
Silly face
Time to make the silliest face ever. Scrunch up your whole face — close your eyes tight, wrinkle your nose, like you smelled something stinky! (scrunch)
And… let it all go. Smooth, happy face. Phew.
Big balloon belly
Now make your tummy into a big balloon. Breathe in and puff it out, big and round… hold the air… (hold)
And let the balloon go — pssssshhh — breathe all the way out and let your tummy go soft and squishy.
Squish in the mud
Last one — your feet are stuck in gooey mud! Push your feet down and squish your toes hard… squish, squish… (push down)
And pull them out — wheee — let your legs and feet go all floppy and free.
All done
Now your whole body is soft and calm, like a sleepy puppy curled up in a warm blanket.
Take one more cookie breath in… and a slow breath out. You did such a good job. Stay here, cosy and calm, for as long as you'd like. (stay quiet together)
Why this helps children
Young children often can't name or "think through" big feelings, but they can feel the difference between a tight body and a loose one. Wrapping Progressive Muscle Relaxation in playful imagery gives them a concrete, do-able way to discharge that physical tension — and the steady rhythm of squeeze-and-release calms the nervous system the same way it does for adults. Used regularly at bedtime, it becomes a comforting cue that it's time to settle.
A note: this is a calming tool, not a treatment. If a child shows ongoing anxiety, sleep trouble, or distress, please talk with your paediatrician.
Want it read in a calm voice?
On nights when you'd rather snuggle than read, Superchill can voice a gentle session aloud at a slow, soothing pace — so you can dim the lights and let a calm narrator do the guiding. Free to try on iPhone.
What age is this script for?
The playful imagery suits roughly ages 4–10. Younger toddlers may just enjoy copying the actions; older kids and tweens often prefer the straightforward anxiety or sleep scripts read in a calm voice.
Can this help an anxious or over-excited child settle?
Yes — it gives a wound-up body a fun, physical way to release tension, which often helps before bed, after a busy day, or when emotions are running high. Doing it together regularly, when everyone's calm, makes it easier to reach for in harder moments.
What if my child giggles or won't stay still?
That's completely normal and totally fine. Laughter is relaxing too. Keep your own voice slow and warm, do the actions alongside them, and don't worry about doing every step — even one or two rounds of squeeze-and-release helps.