Hi, I'm Dr Ranj and today we are going to recharge by taking some time to manage our energy and learn how to control our feelings.
Make sure you're sitting comfortably with your back nice and straight and place your hands in your lap with your palms facing upwards like this.
Try to relax your fingers.
Our bodies are always full of energy.
Sometimes we need to turn our power on but also we need to to turn our power off.
Now squeeze your hands into fists.
Can you feel the energy as you turn the power on in your hands?
Now relax your hands again and turn your power off.
Sometimes we can feel a bit wiggly and we can't sit still.
Powering ourselves on and then off again can help us to get our wiggles out and feel more calm and focused.
Right, on your feet.
Now, you know how to turn your power on and off.
We're going to work our way down our bodies from top to toe.
Firstly, bring your attention to your head.
As you breathe in turn the power on in your face.
Really squeeze all your muscles.
Turn your forehead into a frown. Squeeze your eyes screw up your nose.
Hold this for three seconds. Then as you breathe out turn the power off and relax your face.
Now, let's move on to our arms and shoulders.
As you breathe in turn the power on.
Squeeze your arms and shoulders and clench your fists. Hold it one, two, three.
Now power off and relax.
I'm starting to feel more relaxed now and I can feel the wiggles leaving my body.
Next let's do our legs and feet if you can. Breathe in and power on.
Squeeze your legs, clench your feet and curl your toes if you can.
Hold it one, two, three.
Now power off and relax.
Now, let's do our whole body. Breathe in and power on.
Squeeze your eyes shut. I can see you doing it!
Clench your fists and curl your toes up.
That is brilliant. Is your whole body full of power?
Hold it, one, two, three.
Now power off and relax.
Now, let's take a deep breath in through your nose and out through your mouth.
And as you breathe deeply feel all your wiggles disappear.
Well done everyone. I feel really relaxed now and much more focused.
This is a great way to help get my feelings under control.
Say with me, I am in control.
Ready?
I am in control.
See you later.
In this activity NHS doctor and TV presenter Dr Ranj Singh slows things down and gets pupils to be present and think about their bodies as he guides them through a simple routine of tensing certain muscles (power on) before releasing this tension and relaxing (power off).
By doing this, pupils recognise when they're feeling tense, and thereby are better able to relax when experiencing heightened emotional states.
This classroom activity can help pupils feel calmer and more focused, as well as reminding them that they can get their feelings under control when needed.
Teacher Notes
- Phase and setting most suitable for: KS1 and KS2. Whole class mindfulness.
- When to use: Before or after break times to regulate.
See our Moodboosters School Timetable for more ideas.
- Curriculum/topic/SEMH links: Science – energy/Emotional Regulation.
- Visit the Teacher Guide for more information and .
Enrichment activities
- Power On, Power Off Movement Game
- Lead a guided routine with commands:
“Power ON your hands!” (Children squeeze fists)
“Power OFF!” (Relax hands)
Repeat for face, shoulders, legs, and full body.
- Top-to-Toe Energy Scan Check-In
- Ask children to describe how each part of their body feels after powering on and off: “How did your arms feel when you squeezed them?”, “What changed after you relaxed?”
More from Recharge:
Breathe and Be. video
TV presenter and Strictly Come Dancing champion Oti Mabuse inspires pupils to explore breathwork and movement in this classroom activity.
Take It Slow. video
Strictly Come Dancing’s Amy Dowden mimics a sloth and combines imagination and yoga-inspired poses to help children relax.
Jungle Stretch. video
CBeebies presenter Evie Pickerill uses slow, still and dynamic movements to encourage flexibility and mindfulness in children.
Power Off. video
Dr Ranj Singh slows things down and gets pupils to be present and recognise when they're tense to help them feel calmer and more focused.
A Moment in Nature. video
TV Presenter Rhys Stephenson encourages primary school pupils to employ all of their senses to enable them to deal with the day ahead.
Balance and Be. video
Olympian Bethany Shriever guides children using visualisation techniques to experiment how changing thoughts can affect our balance, mentally and physically.
Meditation Station - Feeling Thankful. video
Ade Adepitan introduces techniques to teach children how to control their breathing to regulate feelings and emotions.
LOL Time. video
CBBC presenters Rhys Stephenson and Joe Tasker lead this fun activity that encourages children to work in pairs and make their partner laugh.
Pirouette to Peace. video
Evie Pickerill and Oti Mabuse teach some basic ballet moves that encourage primary school children to slow down, pause and take a break.
More from Moodboosters:
Boost. collection
Energetic, movement-based activities promoting self-confidence in children by encouraging them to use movement and positive thinking to build self-esteem.
Connect. collection
Fun, movement-based activities for children centring on relationships and how to recognise emotions in others through empathy.
Imagine. collection
Learning activities to promote creativity and optimism in children whilst encouraging them to use their imagination to envision their goals and aspirations.
Teacher's guide
Curriculum-linked ideas and tips about how you can use Moodboosters with your class during the school day.
Watch again - our live launch. video
Watch highlights as children from around the nations together for a big mood-boosting moment.
About Moodboosters
Everything you need to know about our initiative to get KS1 / KS2 pupils moving for mental health and wellbeing.
