Релаксационная пауза на уроке - непременный атрибут современного урока. На уроках английского языка есть возможность организовать необходимую передышку, не прерывая процесс обучения языку. На этой страничке вы найдёте материалы, которые можно использовать для проведения релаксационных пауз в старших классах. Видео и аудио материалы с Youtube позволят совместить процесс обучения аудированию и релаксацию. Для того, чтобы аутентичный текст был понятен учащимся полностью, можно провести предварительную подготовку: распечатать текст, поработать над лексикой и граматикой, перевести на русский язык.
A Relaxing Walk
(информация с сайта http://www.innerhealthstudio.com/relaxing-walk.html)
This relaxation script will guide you to take a relaxing walk - not just in your mind, but actually physically walking to relax.
In this script, I will describe going outside for a walk, but you may walk indoors or outdoors. You can walk on the spot, on a treadmill, back and forth in a room, around the block.... take as short or as long a walk as your situation and the weather permit.
Throughout this exercise, monitor your body. Stop or ease up if you experience pain or discomfort. Keep all physical movements gentle, smooth, and relaxed.
Begin by preparing for your relaxing walk. Ensure that you have suitable clothing for the weather and are wearing supportive footwear.
Standing still in one place, take a deep breath in... and exhale.
Raise your arms above your head as you breathe in again... and lower your arms as you exhale.
Breathe slowly, deeply, and naturally as you do a few gentle stretches.
Keep your legs straight and bend forward. Place your hands on your knees. Feel the stretch in the back of your legs. Stretch further by placing your hands on your shins... reach down all the way to your ankles if you are able. Hold this stretch.
Slowly return to an upright position. Shake your right leg gently, shaking out the tension. Shake your left leg.
Raise your arms out to the sides at shoulder height. Keep your arms straight out beside you, now turn your body slightly at the waist to look to the right. Face forward again. Now turn at the waist to face slightly to the left. Return to centre.
Now lower your arms, and shake them gently to shake out the tension.
Gently stretch any areas that feel especially tense.
When you are ready to proceed with your walk, go ahead and begin. Walk at whatever pace is comfortable for you. Not too slow.... but not rushing either. Walk comfortably.
Focus your attention on the rhythm of your steps.
Left foot.... right foot.... left.... right....
Allow this rhythm to sooth and relax you.
Continue on this relaxing walk. Enjoy the movement of your body. Feel your body becoming energized as your muscles move. Feel your limbs moving.
You can meditate as you walk by focusing your attention again on your footsteps. Count your steps as each foot touches the ground. One, two, three, four, one, two, three, four, one, two, three, four, one, two, three, four.....
As your attention wanders, direct your focus again to your footsteps.... one, two, three, four....
Continue to focus on your footsteps.
Feel your energy increase with each step. When each foot touches the ground, feel the energy rising all the way from your feet, up through your legs... your hips... body... arms.... all the way to the top of your head.
The slight vibration when your foot lands on the ground serves to increase your relaxation and help you feel calm and energized.
Your legs feel strong, supporting the weight of your body. Notice the slight weight shifts that allow you to walk. From heel, to the front of your foot, and then transferring to the heel of the other foot, the front of that foot... back to the first foot.... notice these weight shifts.
Notice the ever-repeating pattern of your steps. It is almost as if your feet are a wheel, rolling and rolling. One part contacts the earth while the other part is in the air. If time slowed down, you would notice that almost imperceptibly the weight shifts from one part of the wheel to the next, and the next, and the next.... until what was the bottom of the wheel is now the top. No part of the imaginary wheel.... and no part of your feet... remains on the ground for long before transferring the weight to another part of your feet. Continuous motion.
Continue the relaxing walk.
The motion is very relaxing. Imagine the rhythm of your feet.... it is like waves... flowing in and out.... ever repeating....
Allow your breath to flow smoothly, also ever-repeating like waves... in.... and out.... in .... out.....
Hear the sounds of your footsteps. This is a calming and relaxing rhythm.... just listening to this repeated beat. Notice all the repeated rhythms... footsteps... heartbeat... breathing.... this smooth cycle of rhythms that allows you to proceed forward at a leisurely walk.
Turn your attention now to your surroundings. Notice the environment around you... the surface you are walking on.... the temperature.... the colors..... sounds..... smells.... enjoy your surroundings..... enjoy this relaxing walk.
I'll end this script now, but you can continue to enjoy this relaxing walk for as long as you wish, feeling alert, refreshed, relaxed, and invigorated.
is a beautiful meditative breathing practice that encourages people to mindfully consider their connection with each and every person and living thing on our earth. It is deeply calming and healing.
"The Balloon Ride Script"
(The relaxation & stress reduction workbook for kids: help for children to ... Авторы: Lawrence E. Shapiro,Robin K. Sprague,Matthew McKay)
Did you ever see someone just let go of a balloon on a string? Did you watch it float up? It's hard to take your eyes off that
What if we could let go of our worries, problems, and mixed-up feelings, and allow them to just float away out of sight? That would feel awesome. OR we could take a trip up in a balloon ourselves, the kind you can ride in. We are going to relax our bodies and out minds and see where the wind takes us. Ready?
First, just let yourself get comfy. Feel all your muscles relax and let go. Feel your heartbeat slow down and say to yourself, "I am relaxed." Take 3 long deep breaths.
Imagine you are in a big field, and in the middle of the field is an enormous hot-air balloon. The balloon has so many different beautiful colors and a comfy basket for you to ride in. The basket is safely tied to the balloon, which is controlled by hot air inside it. Just stay relaxed and notice what is going on around you. There is no right or wrong way to imagine this. Do your best to imagine what colors you can see on your balloon. Listen to the sound of the whooshing air filling the balloon. It makes a wonderful sound, long and slow.
You are feeling completely safe and relaxed on this trip, and maybe you will want to go with a friend or grown-up that makes you feel safe. Maybe you want to bring your dog or cat. Or maybe you just want to go by yourself.
As you get into the basket, you can hear the great whooshing sound of the balloon's air, almost like deep, slow breaths in and out. The big ropes are released and you are lifted off, going up, up, up. And you are feeling completely safe and relaxed. The field, the big trees on the ground, the houses, everything below you seems to be growing smaller as you float higher and higher. Can you see anything else below you? Clouds? Birds? Boats on a lake? Just notice it all and say to yourself again, "I am relaxed." It feels so good to just float away. The sky is like a big, blue dream, and you can feel the gentle wind blow across your face. You can feel the warmth of the sun on your skin. It feels good. You can hear the creaking of the ropes and the quiet whoosh of the balloon. As you rise, you feel every muscle become loose and relaxed. Anything the you were worrying about before left, any big feeling you had, any problems are just getting smaller and smaller, and it feels so good to just let them go, and you say to yourself, "I am relaxed."
As you look out over the edge of the basket, you see that you are floating over the tops of the highest mountains. Passing by the tops of the tallest buildings in the biggest cities. Flying over the bluest oceans. There is only wind and air and a light and happy feeling of being safe and free. Notice how this feels in your body. Just enjoy how good it feels.
Now slowly, slowly the balloon begins to gently descend, to get lower. You begin to see shapes on the ground, the tops of trees, and roofs of houses. Cars on the street look tiny, but are slowly getting bigger. Remember as you come back you are bringing that magical, peaceful feeling of relaxation and calm. You see the field beneath you as you gently, gently move nearer, downward toward it.
Finally you are almost on the ground. With a gentle thud, the balloon basket touches, and when you are ready, you step out. (Bend your knees and place your feet on the ground.) Feel the bottom of your feet touching the earth. It's been a wonderful ride. You say to yourself, "I am relaxed." Slowly wiggle your fingers and begin to stretch your arms. Notice how good you feel when your body and mind are relaxed. Remember that anytime you feel worried or feel like problems are too big, you have the power to relax and make them get little. Remember this special balloon ride and what you saw and how good it felt. And know you can return here and go up anytime, using your breath. It's all yours."
