Affirmation: I AM LIKE A POLAR BEAR, QUIET, STILL and RELAXED.
Sit on your heels with spine long and tall, head floating upward. Make a "V" with your knees. Take a deep breath in and imagine you are a big, strong, white polar bear. As you breathe out, cover your black eye and nose and round your spine, folding forward so that your forehead touches the (snow). Your body will fold in between your legs when your knees are "V-ed" or will lie across your knees and thighs if your are legs are together. Continue to breathe very slowly and very deeply. You look like a large snowbank. Your breath is so deep and so slow, you don't appear to be moving at all. You are quiet, still and safe. The Inuit and other indigenous people have hunted polar bears for survival. There is a mutual respect between the bears and these people. But other people are not as well informed and some still hunt polar bears for sport which could bring the polar bear to possible extinction. Remember when you are doing this pose to be as still and quiet as possible. Feel brave, safe and relaxed.
RELAXATION VISUALIZATION: In your mind's eye, see a garden gate. It can look however you wish it to as it is your garden gate. Pass through the gate and once on the other side, see that you are in a winter wonderland of crisp blue sky and solid white land. You see a sliver of silvery blue in the white and realize it is the ocean. As you get nearer, you see there is a large ship on the water. You climb aboard the ship and set sail. You maneuver the boat between icebergs and ice flows. You see whales coming up out of the ocean for a big breath. They swim gracefully beside your ship. The spray from their blow holes makes a waterfall of mystery. There are seals and walruses easing their blubbery bodies up onto ice flows to sun themselves. You know you are in for a fine adventure. As you watch the scene unfolding all around you, you see a polar bear climbing out of the water onto the icy white land. You imagine you are that polar bear. You pick up your enormous paws and make huge foot prints in the snow. Then the cold arctic winds fill the prints in as fast as you can make them. You are in a blizzard in the Great White North, but your fur and your enormous body keep you so warm, so warm that you have an urge to lie down and rest. You cover your black eyes and nose with your big white paws and you put your head down into the snow while curling your knees up close to your chest underneath you. You feel your over sized body beginning to sink into the snow. You breathe deeply and slowly and feel your body relaxing and settling into the winter world of white. You stay ever so quiet, so still. You feel so relaxed. You feel safe. Everything is right in the world. You stay in your warm, soft, cozy winter bed for as long as you wish. Only begin to stretch and wiggle your bear toes and nose when you know you are ready to get back on your ship and sail back home.
ACTIVITY: draw a curved rainbow shape on a white piece of paper. Cut it out rounding the front and back bottom corners and making a little dip in the middle at the bottom of the paper. you could draw some paws on if you wish and even put a little cotton ball (stretched out) tail on if you want. Draw a polar bear head, separately on the white paper. Make black eyes and nose. With a brass fastener (a brad) with prongs that spread apart, attach the head to the body at about the middle of the front edge. Now the polar bear can look up or do polar bear pose, if you gently rotate his head under his paws.