Lee este ejercicio a tu hijo/a tranquilamente, con una voz relajada y ve adaptándolo según veas cómo va reaccionando. Si el niño/a se cansa es mejor dejar de hacerlo y no forzar nunca, hasta donde lleguéis estará bien.
EJERCICIO 1. El superhéroe
Parte 1ª. Bienvenido a tu espacio de relajación. Túmbate en algún lugar donde estés cómodo y calentito.
Como si se tratara de una varita mágica, tu respiración tiene el poder de calmar tu cuerpo y tu mente. Imagina que tu abdomen es un globo que se llena cada vez que tomas aire por la nariz y que se desinfla cuando sueltas el aire. Vamos a hacer cinco respiraciones juntos, coloca una de tus manos en el abdomen y nota como se infla y se desinfla el globo.
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Estupendo! vamos a repetirlo..( se repite 4 veces más)
Parte 2ª: Continúa con la respiración del globo y nota lo cómodo que te encuentras.
Imagina que eres un superhéroe que tiene mucha fuerza. Tienes una bola pesada y dura en cada mano que vas a convertir en plastilina con tus poderes de fuerza. Aprieta fuertemente tus manos y nota la sensación de tensión en tus manos y en los dedos de las manos, sigue apretando y aprieta también tus brazos fuertemente. Nota la tensión en tus brazos y en tus manos. Ahora suelta la bola como si la dejaras caer y nota como se abren poco a poco tus manos y tus deditos. Nota cómo se relajan tus brazos, tus manos y los dedos de las manos.
Ahora la bola está entre el suelo y tu espalda y con tu fuerza vas a convertirla en plastilina. Eleva los hombros hacia las orejas, siente la sensación de tensión en esa zona. Notas tensión en los hombros, la espalda y el cuello….Ahora nota cómo se relaja. Deja caer tus hombros. Observa como se relaja el cuello, los hombros y la espalda.
Cierra los ojos como si te diera mucho el sol en la cara y aprieta la boca, nota como aprietas los labios y como está muy tensa esa zona…Ahora relaja todo. Observa cómo se relajan tus ojos, tu boca y toda la cara.
Aprieta la zona del estómago. Pon el vientre hacia adentro y date un abrazo, nota la tensión en esa zona….Ahora relaja el vientre y el pecho.
Aprieta la zona de las piernas y de los glúteos. Nota la tensión en esa zona. Ahora relájate, relaja las piernas.
Para terminar vas a apretar todo tu cuerpo unos segundos y luego relájalo todo. Respira y relaja todo tu cuerpo.
Observa todo tu cuerpo, cómo está de relajado. Abre los ojos despacio, mueve tus dedos, poco a poco estira tus brazos y tus manos. Estira tus piernas y levanta poco a poco la cabecita, despacio te vas sentando.
Estás tranquilo y relajado, muy bien.
Haz una última respiración más profunda y lenta. Al sonar la campana mueve los dedos de los pies lentamente. Al sonar la campana, mueve los dedos de las manos, al sonar la campana abre lentamente los ojos. Estupendo! Acabas de hacerte un regalo a ti mismo. Te has relajado y puedes hacerlo siempre que te apetezca!
EJERCICIO 2. La atención a los sonidos
Parte 1º. Bienvenido a tu espacio de relajación. Túmbate en algún lugar donde estés cómodo y calentito. Como si se tratara de una varita mágica, tu respiración tiene el poder de calmar tu cuerpo y tu mente.
Imagina que tu abdomen es un globo que se llena cada vez que tomas aire por la nariz y que se desinfla cuando sueltas el aire. Vamos a hacer cinco respiraciones juntos, coloca una de tus manos en el abdomen y nota como se infla y se desinfla el globo.
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Estupendo! vamos a repetirlo..( se repite 4 veces más)
Parte 2ª. Continúa con la respiración del globo y nota lo cómodo que te encuentras.
Presta atención a los sonidos que están más alejados del lugar en el que te encuentras. Si estás en una habitación, escucha los sonidos que hay fuera de la habitación, céntrate en ellos. Trata de diferenciar claramente un sonido de otro: eso es un pájaro…eso es un coche…eso es una persona hablando…
Ahora escucha los sonidos que hay dentro de la sala, de los que te encuentras rodeado: eso es la bombilla.. .. No oigo casi nada, eso es el silencio…
Ahora escucha los sonidos que hay dentro de ti: eso es mi respiración.. eso son mis tripas sonando…eso es mi saliva al tragar..
Haz una última respiración más profunda y lenta. Al sonar la campana mueve los dedos de los pies lentamente. Al sonar la campana, mueve los dedos de las manos, al sonar la campana abre lentamente los ojos. Estupendo! Acabas de hacerte un regalo a ti mismo. Te has relajado y puedes hacerlo siempre que te apetezca!
Autores: Verónica y Pedro
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