A Guide to Guided Imagery for Kids

Guided imagery is a method of achieving a state of relaxation by listening to someone, either in-person or a recording, tell a story. 

These stories focus on a particular feeling or aspect of living such as happiness, sadness, bullying, fear, etc. and activate the five senses of the body. The telling of these stories include such vivid detail that the listener can actually feel, taste, smell, hear, and see in their minds the surroundings and other elements described in the story.

Practicing guided imagery can reduce stress and anxiety, ease physical tension, release emotions, shift thoughts and energy, improve focus, increase motivation and creativity, and increase happiness, among many other benefits.

If you are reading this guided imagery:

Here are some tips for getting the most out of your guided imagery practice:

Guided imagery is widely used for helping kids achieve a state of peace. 

⭐️ Lie or sit down in a comfortable position. 

⭐️ Before starting, encourage relaxation by practicing at least one breathing technique- Ujjayi is the best for relaxation (click to jump to the technique). Follow this breathing exercise with 30 seconds-one minute of natural breathing. 

⭐️ Close your eyes if you wish. Closing your eyes optimizes the guided imagery but never make yourself uncomfortable- if you don't want to close your eyes you don't have to! Guided imagery doesn’t work if you are uncomfortable. 

🗣️ Speak slowly and softly, but loud enough that those participating can hear you. 

💬 The ellipses in the scripts are meant to signal a pause in your speech. This pause can be as long as you like. However, keep in mind that younger children have a shorter attention span than tweens and teens so the longer you pause the more likely it is that they will become distracted during that pause.

🎶 It is okay to play some light music in the background during guided imagery. Keep the music low and instrumental, preferably the same song on repeat or a longer song. This way there is no distraction by the change of tone/volume/instruments of songs. Also, music with words tends to be distracting. You can also practice guided imagery without music, or you can use music during the pre-guided imagery relaxation time and, once the music stops, start your guided imagery script. 

💭 To come out of guided imagery, allow for some silent time after your script is complete. Then ask participants “Wiggle your fingers…wiggle your toes…slowly wake your body up. When you are ready, open your eyes, and come into a sitting position”

Once the guided imagery is complete, take the opportunity to talk about the guided imagery- how did you feel during the guided imagery, do you have any thoughts and feelings about it?, how does it relate to “real life”, etc. 

Really take this opportunity to understand how guided imagery scripts can work for your mind and body by paying attention inward. 

Finally, have fun with it! These scripts are simply guidelines. Add your own spin on them or use them as a guide to create your own guided imagery scripts!

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Ujjayi breathing is a breathing technique also known as Ocean Breathing. This is a great breathing technique for relaxing muscles and slowing heart rate, creating a sense of calm and peace within the mind and body.

How to Practice:
Inhale slowly through the nose with your mouth closed, filling your body with oxygen starting at the lower belly, to the ribs, to the chest, to the throat. 

Then exhale through the nose, starting at the throat, to the chest, to the ribs, to the lower belly. 

After practicing Ujjayi breathing, take a few deep, slow natural breaths to cement the breathing practice.

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rOOOAAARRR! Like a Dragon is a great resource for introducing breathing exercises to kids!