Tense and let go

Pupils learn a short version of muscle relaxation: tensing each part of the body for a few seconds and letting go, noticing the difference.

Steps

1. A short talk: how stress shows in the body – a clenched jaw, raised shoulders, tight fists.
2. Pupils sit comfortably, feet on the floor. Hands: squeeze fists for 5 seconds as if squeezing a lemon, then let go.
3. Shoulders up to the ears like a tortoise hiding its head – and drop them. Face: scrunch it up as after a sour sweet – and relax.
4. Tense the tummy as if someone were about to stand on it – and let go. Press the feet into the floor – and let go.
5. Finish with three calm breaths and a question: where do you feel the difference now? When could you use this, e.g. before a test?

Tip: The tension should be strong but not painful. Pupils with injuries skip that part of the body. It also works well as a break in the middle of a lesson.