Teachers notes on using the relaxation giant dice
This dice was created to help in establishing patterns of calm behavior in children. Each child takes it in turns to throw the dice and then the group does the activity guided by the teacher.
Whatever comes up on the dice is the prompt for an active visualization lead by the teacher.
There are two parts to the game:
| Step 1: Awareness of breath |
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Step 2: The visualization lead by the teacher: Having established an awareness of breath the game can begin. Share the dice around the group and we suggest using these words or something similar when each side of the dice turns up. |
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It is the teacher’s role to assist the children to develop an awareness of breath or breathing. Have the children sit in a circle. Close their eyes and just to be aware of their breath. Let all other outside noise and distractions float away from them. 1) Have them breathe normally, and be aware of how they feel. You can do this for 5 breaths, 10 breaths, for how ever long you feel works. After this you can talk about how they felt during that time. 2) Start by respiring normally. Then have the children consciously slow their breath. Making each breath longer and longer, feeling the air from each inward breath move over the back of the larynx. Feel the air flow inward, feel it flow outward, maintain an awareness with each breath and do that for 5 , 10 breaths 3) This is a slightly more advanced breathing technique and it begins as in 2) above, so have the children breathing slowly and rhythmically. Then introduce an awareness at the point of inflection between the in and the out breath, the out and the in breath. To accentuate the awareness have them pause for just a second at each infection of breath. 4) After some experience using 3) you may like to introduce another level; as you feel the inward breath move over and around the larynx, feel it vibrate with that movement of air. Then, touch your forehead just above the bridge of the nose. Remaining aware of this spot, remove your finger… Breathing, feel the larynx vibration in the spot. Maintain that awareness whilst breathing. You can even feel as you are breathing through that spot if that helps maintain that awareness. Keep breathing smoothly, slowly and with awareness. This method can assist in developing great calmness. How this all works: There is a direct link between our “state of being” and our respiration. Consciously controlling the rate of respiration makes you calmer. Try it! Through the bodies autonomic nervous systems our quality and rate of respiration varies. It’s our emotional state, and the kind of physical activity we may be engaged in, that determines our rate of respiration. The system doesn’t just work one way, it works the opposite way as well. So hence the value of developing an awareness of breath. To express anger you have the breath fast. To breathe slowly and express anger - it is physiologically impossible for our bodies to do so. As a life skill, developing an awareness of the impact of breathing on our sense of wellbeing is a valuable life skill that should not be underestimated. You’re now ready to play with the dice… |
Sit like a statue:
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Have the children sit cross legged, eyes closed and breathe slowly using whatever breathing technique you are using for your selected number of breaths. |
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Stand tall like a tree:
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Have the children stand tall like a tree, with eyes closed. Put their feet comfortably apart and feel roots grow from their feet, deep into the ground. With each breath have them feel their branches and leaves grow tall and strong toward the sky. With each breath, the branches growing up and the roots going down. Continue for as many breaths as the children remain engaged and they can keep growing their tree up and down. |
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Lie on the floor:
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Lie on the floor, making sure the children are comfortable. Their legs should be slightly apart, their hands comfortably by their sides and facing upwards and eyes closed. Use your preferred breathing technique. With each breathe in - relax, with each breath out - relax, feeling lighter and lighter with each cycle of breath… Continue for as many cycles as is reasonable for the children. |
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Touch the top of your head:
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Sit on the floor, eyes closed and touch the top of the head with a finger. Maintain an awareness of where that touch was and place yourself at the bottom of a huge beanstalk going way, way up into the sky. Follow that bean stalk up as far as you can go. Once there, stay aware and focus on your breathing as you’ve chosen. Do as many breath cycles as you like. When you finish you can bring the bean stalk all the way back to the very top of the head. |
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Strong like a mountain:
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Stand tall, eyes closed, feet comfortably apart, and breathing in your preferred method. Feel how strong you are as a mountain. Tall, wide and mighty. Your top reaching high into the clouds. With each breath you can feel yourself become stronger and bigger. Feel the wind blowing around you and you feel strength. With each breath you can explore the qualities of a mountain, its steepness, its majesty, its snow covered peaks. Continue for as is reasonable for the children. |
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Flexible like a tree:
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Imagine yourself a young tree. Rooted deeply within the ground, yet supple and flexible Stand with your feet shoulder’s width apart, eyes closed. Move your body around as if blown by the wind. Your feet are rooted into the ground, anchoring your feet firmly and immovably. From this strong base with each breath, move your upper body as a tree would move blown in the wind. Breathing in move, breathing out move… slowly and gently. Keep your feet firmly planted and your upper body flexible and moving… flexible and moving.Maintain the cycle as the children allow. |
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© 2009 Roger Carthew Printing. Restricted license; to be used with the quiet behaviors dice from www.giantdice.net for educational, teaching, party play or personal private use only.
