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Table of Contents What Are My Senses? 4 My Sensory Feelings Chart 5 Deep Breathing: Balloon Breath 6 Trace the Breathing Path 7 Heavy Work: Push & Pull 8 Body Squeeze Activity 9 Mindful Listening 10 What Do I Hear? 11 Focus Maze 12 Spot the Difference 13 My Calm Down Plan 14 Feelings Thermometer 15 Sensory Scavenger Hunt 16 Touch & Texture Match 17 Smell Exploration 18 Taste Test Chart 19 Visual Calm: Color by Feeling 20 Rainbow Breathing 21 Yoga Poses for Calm 22 Animal Walks 23
Fidget Tool Tracker 24 My Safe Space Drawing 25 Grounding: 5-4-3-2-1 26 Body Scan Meditation 27 Emotion Matching 28 How Does My Body Feel? 29 Sensory Diet Planner 30 Morning Routine Visual 31 Calm Corner Checklist 32 Progressive Muscle Relaxation 33 Mindful Coloring 34 Sound vs. Silence Sort 35 My Regulation Toolbox 36 Weighted Blanket Log 37 Sensory Break Cards 38 Celebration Page 39 My Progress Tracker 40 Certificate of Completion 41
What Are My Senses? I use my senses to explore the world around me. I have 5 main senses that help me every day! 👁 Sight I use my eyes to see colors, shapes, and light. 👂 Hearing I use my ears to hear sounds loud and soft. 👃 Smell I use my nose to smell things around me. 👅 Taste I use my tongue to taste sweet, sour, salty, and bitter. 🖐 Touch I use my skin to feel soft, rough, hot, and cold.
My Sensory Feelings Chart Circle the face that shows how each sense makes you feel today. Sight 😊 😐 😣 I like it It's okay Too much! Smell 😊 😐 😣 I like it It's okay Too much! Hearing I like it It's okay Too much! 😊 😐 😣 Taste I like it It's okay Too much! 😊 😐 😣 Touch I like it It's okay Too much! 😊 😐 😣
Deep Breathing: Balloon Breath Pretend you are blowing up a balloon! Breathe in slowly through your nose. Breathe out slowly through your mouth. 1 Sit comfortably and relax your shoulders. 2 Breathe IN through your nose for 4 counts. 3 Hold your breath for 2 counts. 4 Breathe OUT through your mouth for 6 counts. 5 Repeat 3-5 times until you feel calm. 💡 Tip: Imagine your belly is the balloon getting bigger!
Trace the Breathing Path Use your finger to trace the path. Breathe in on the way up, breathe out on the way down. How do you feel after tracing?😊😌😴😤 Circle the face that matches how you feel!
Heavy Work: Push & Pull Heavy work helps your body feel calm and organized. Try these activities when you feel wiggly or restless! Push a wall Stand facing a wall. Push hard with both hands for 10 seconds. Carry books Stack some heavy books and carry them across the room. Pull a blanket Grab a blanket and pull it across the floor. Wheelbarrow walk Have someone hold your legs while you walk on your hands. Squeeze clay Squeeze and squish playdough or clay with your hands.
Body Squeeze Activity Squeeze each body part tight, then let go. This helps your muscles relax and feel calm! Hands Make tight fists. Squeeze for 5 seconds. Let go! Arms Hug yourself tight. Squeeze for 5 seconds. Release! Shoulders Push shoulders up to your ears. Hold. Drop them down! Legs Squeeze your legs together tight. Hold. Relax! Toes Curl your toes tight. Squeeze. Let them spread out! Whole Body Squeeze EVERYTHING tight like a ball. Then melt like butter! 💡 Tip: Try this before bedtime to help your body wind down!
Mindful Listening Close your eyes and listen carefully. How many sounds can you hear right now? 1 Find a comfortable spot. Sit still and close your eyes. 2 Take 3 deep breaths to get ready. 3 Listen for 1 minute. What sounds do you hear? 4 Open your eyes and write or draw what you heard below! I heard these sounds: Draw orwrite here 💡 Tip: Try this outside for even more interesting sounds! Draw orwrite here Draw orwrite here - - - -
What Do I Hear? Sort the sounds! Are they loud or quiet? Do you like them or not? 😊 Sounds I Like 😣 Sounds That Bother Me Sound Volume Scale Draw a line to show how loud each sound is for you: Quiet Loud Birds singing Dog barking Vacuum cleaner Music Thunder 💡 Everyone hears sounds differently - there are no wrong answers!
Focus Maze Use your finger or a pencil to find the path from START to FINISH. Stay focused and take your time! How many tries did it take? 1 2 3 4 5 💡 Tip: If you get stuck, take a deep breath and try again!
Spot the Difference Look carefully at both pictures. Can you find 5 differences between them? I found these differences: 1 2 3 4 5 💡 Tip: Look at colors, shapes, and sizes carefully!
My Calm Down Plan When I feel upset or overwhelmed, I can follow these steps. Fill in your own calm down plan! 1. I notice I feel: 4. My safe place is: 5. After I calm down, I will: 💡 Keep this plan where you can see it when you need it! 2. I can try: 3. I can ask for help from:
Feelings Thermometer Color in the thermometer to show how you feel right now. What number are you today? 5 - Explosion! Screaming, crying, can't think 4 - Very Upset Angry, frustrated, want to hit 3 - Getting Upset Worried, annoyed, fidgety 2 - A Little Uneasy Slightly nervous, a bit uncomfortable 1 - Calm & Happy Relaxed, focused, feeling good Right now I am at number: ___ What can I do to feel better?
Sensory Scavenger Hunt Go on a hunt! Find things that match each sense. Check them off as you find them! 👀 SEE Something red Something shiny Something moving Something tiny 👂 HEAR Something loud Something quiet A bird Music ✋ TOUCH Something soft Something rough Something cold Something smooth 👃 SMELL Something sweet Something fresh A flower Food cooking 👅 TASTE Something sweet Something sour Something crunchy Something warm 💡 Try this at home, school, or in the park!
Touch & Texture Match Touch each texture below. Draw a line to match the texture word with how it makes you feel! Soft blanket Sandpaper Slime Cotton ball Ice cube Feather Calm Uncomfortable Excited Happy Alert Relaxed Draw lines to connect! Which texture is your favorite? Draw it here! 💡 Some textures feel different to everyone - that's okay!
Smell Exploration Our nose helps us learn about the world! Smell each item and draw or write how it makes you feel. 🍋 Lemon I feel: 🫚 Cinnamon I feel: 🌸 Flowers I feel: 🌧 Rain I feel: 🧼 Soap I feel: 🍞 Bread I feel: 💡 Close your eyes while smelling - it helps you focus!
😊 😐 😣How did it taste? Taste Test Chart Try different tastes and check how they make you feel! Circle the face that matches. Food 😊 😐 😣Lemon slice 😊 😐 😣Honey 😊 😐 😣Pretzel 😊 😐 😣Dark chocolate 😊 😐 😣Yogurt 😊 😐 😣Apple 😊 😐 😣Cracker 😊 😐 😣Banana My favorite taste is: _______________ 💡 It's okay to not like a taste - just try a tiny bit!
Visual Calm: Color by Feeling Colors can show how we feel inside. Color each shape with the feeling color! = Happy = Sad = Angry = Calm = Scared = Excited When I feel HAPPY, I color this: When I feel CALM, I color this: When I feel ANGRY, I color this: When I feel SAD, I color this: 💡 There are no wrong colors - express yourself!
Rainbow Breathing Trace each rainbow arc with your finger. Breathe IN going up, breathe OUT going down. 1. Start at the bottom left of the red arc 2. Trace UP slowly - breathe IN through your nose 3. Reach the top - hold for 1 second 4. Trace DOWN slowly - breathe OUT through your mouth 5. Move to the next color and repeat! 6. Finish all 6 colors for a full rainbow breath How do I feel after rainbow breathing? 😊 Calm 😐 Same 😟 Still upset Notes: 💡 Try this 3 times when you feel worried or overwhelmed!
Yoga Poses for Calm Try each pose and hold for 5 deep breaths. Notice how your body feels! 🌳 Tree Pose Stand on one foot. Arms up like branches. Feel strong and still like a tree. 🐱 Cat Pose On hands and knees. Round your back up. Breathe out slowly like a stretching cat. 🐍 Cobra Pose Lie on tummy. Push up with hands. Lift your chest and look forward. 👶 Child's Pose Kneel down. Fold forward, arms out. Rest your forehead on the ground. ⭐ Star Pose Stand wide. Arms out to the sides. You are a big, bright star! 💡 Yoga helps your body feel calm and strong!
Animal Walks Move like these animals! Heavy work helps your body feel organized and calm. 🐻 Bear Walk Hands and feet on the ground. Walk with your bottom up high! 🦀 Crab Walk Sit down, hands behind you. Lift your bottom and walk sideways! 🐸 Frog Jump Squat down low like a frog. Jump forward with both feet! 🐧 Penguin Walk Keep legs straight and stiff. Waddle side to side! 🦎 Lizard Crawl Lie flat on your tummy. Crawl using arms and legs! 💡 Try each walk for 30 seconds - which is your favorite?
Fidget Tool Tracker Try each fidget tool and rate how it helps you focus. Circle the stars to show how much it helps! Tool How it feels Helps focus? Stress ball 😊 😐 😣 ⭐ ⭐ ⭐ ⭐ ⭐ Fidget spinner 😊 😐 😣 ⭐ ⭐ ⭐ ⭐ ⭐ Putty/slime 😊 😐 😣 ⭐ ⭐ ⭐ ⭐ ⭐ Tangle toy 😊 😐 😣 ⭐ ⭐ ⭐ ⭐ ⭐ Chew necklace 😊 😐 😣 ⭐ ⭐ ⭐ ⭐ ⭐ Velcro strip 😊 😐 😣 ⭐ ⭐ ⭐ ⭐ ⭐ Rubber band 😊 😐 😣 ⭐ ⭐ ⭐ ⭐ ⭐ Textured ring 😊 😐 😣 ⭐ ⭐ ⭐ ⭐ ⭐ Pop-it 😊 😐 😣 ⭐ ⭐ ⭐ ⭐ ⭐ Weighted lap pad 😊 😐 😣 ⭐ ⭐ ⭐ ⭐ ⭐ My favorite fidget tool is: _______________ 💡 Different tools work for different times - try them all!
My Safe Space Drawing Draw your perfect calm space below. What would be there? What colors? What sounds? Draw your safe space here! My safe space has: Soft things: Sounds I like: Colors I see: It smells like: It makes me feel: 💡 You can visit your safe space in your mind anytime!
Grounding: 5-4-3-2-1 When you feel overwhelmed, use your senses to ground yourself. Name each thing out loud or in your mind. 👀 5 THINGS I CAN SEE ✋ 4 THINGS I CAN TOUCH 👂 3 THINGS I CAN HEAR 👃 2 THINGS I CAN SMELL 👅 1 THING I CAN TASTE 💡 This helps bring your mind back to the present moment!
Body Scan Meditation Close your eyes. Notice how each body part feels. Circle the face that matches. Head 😌 Relaxed 😐 Okay 😣 Tense Shoulders 😌 Relaxed 😐 Okay 😣 Tense Arms 😌 Relaxed 😐 Okay 😣 Tense Hands 😌 Relaxed 😐 Okay 😣 Tense Tummy 😌 Relaxed 😐 Okay 😣 Tense Legs 😌 Relaxed 😐 Okay 😣 Tense Feet 😌 Relaxed 😐 Okay 😣 Tense After my body scan: The most relaxed part is: The most tense part is: I can help it relax by: 💡 Try this before bed to help your body relax!
I feel this when: ________ I feel this when: ________ I feel this when: ________ I feel this when: ________ I feel this when: ________ I feel this when: ________ Emotion Matching Draw a line to match each face to the feeling word. Then draw a time you felt that way! 😊 Happy 😢 Sad 😠 Angry 😨 Scared 😲 Surprised 😐 Calm 💡 All feelings are okay! They help us understand ourselves.
How Does My Body Feel? Color or circle the body parts where you feel each emotion. Use the color key below! Happy = Yellow Angry = Red Scared = Purple Calm = Blue Head: I feel _________________ here when I am ______________ Shoulders: I feel _____________ here when I am ______________ Tummy: I feel ___________ ____here when I am ______________ Hands: I feel ________________ here when I am ______________ Feet: I feel __________________ here when I am ______________ 💡 Our body gives us clues about how we feel inside!
Sensory Diet Planner Plan sensory activities for each part of your day. Write or draw what helps you feel regulated! Morning Activity: How it helps: Mid-Morning Activity: How it helps: Lunchtime Activity: How it helps: Afternoon Activity: How it helps: After School Activity: How it helps: Evening Activity: How it helps: Bedtime Activity: How it helps: 💡 A sensory diet helps keep your body and mind balanced all day!
Morning Routine Visual Number the steps in order. Draw or write what you do! Check the box when done each morning. 🌅 Wake up & stretch Time: 🚿 Use the bathroom 👕 Get dressed 🥣 Eat breakfast 🪥 Brush teeth 🎒 Pack my bag 👟 Put on shoes 🚪 Ready to go! 💡 A routine helps your brain know what comes next! Time: Time: Time: Time: Time: Time: Time:
Calm Corner Checklist Check off the items in your calm corner. Make sure you have everything you need! Soft blanket or pillow Noise-canceling headphones Fidget toys (spinner, cube, putty) Calming pictures or photos Breathing exercise card Favorite stuffed animal Coloring book & crayons Timer (for breaks) Weighted lap pad Essential oil or calming scent Feelings chart Favorite book My calm corner is in: _______________ 💡 Your calm corner is YOUR special place to feel safe!
Progressive Muscle Relaxation Squeeze each body part tight for 5 seconds, then let go. Notice how relaxed it feels! Hands Make tight fists 😤 ➡ 😌 Arms Flex like a superhero 😤 ➡ 😌 Shoulders Push up to your ears 😤 ➡ 😌 Face Scrunch it all up 😤 ➡ 😌 Tummy Make it hard like a rock 😤 ➡ 😌 Legs Push feet into the floor 😤 ➡ 😌 Toes Curl them up tight 😤 ➡ 😌 💡 Squeeze tight... then melt like butter! Feel the difference.
Mindful Coloring Color slowly and carefully. Focus on how the colors make you feel. There is no wrong way to color! How do I feel while coloring? 😊 Calm 😌 Relaxed 🎨 Creative ✨ Focused 💡 Tip: Breathe slowly while you color. Notice the sounds around you.
Sound vs. Silence Sort Sort these into sounds you LIKE and sounds that are TOO MUCH. Draw a line to the correct box! 😊 I Like It! (Draw lines here) 😣 Too Much! (Draw lines here) 🔔 School bell 🐕 Dog barking 🌊 Ocean waves ⚡ Thunder 📢 Loudspeaker 🎵 Soft music 🚗 Car horn 👏 Clapping 🎶 Singing 🍃 Wind blowing 💡 Everyone is different! There are no wrong answers.
My Regulation Toolbox These are tools I can use when I feel overwhelmed. Circle or color the ones that help ME! 🎧 Headphones 🧸 Stuffed Animal 💧 Water Break 🫁 Deep Breaths 🏃 Movement 🎨 Drawing 📖 Reading 🧩 Puzzle 🎵 Music 🤗 Hug ⏰ Timer Break 🌿 Nature Walk 💡 Add your own tools! What else helps you feel calm?
Weighted Blanket Log Track how you feel before and after using your weighted blanket. Color the face that matches your feeling! Day Before After Monday 😟 😐 😊 😟 😐 😊 Tuesday 😟 😐 😊 😟 😐 😊 Wednesday 😟 😐 😊 😟 😐 😊 Thursday 😟 😐 😊 😟 😐 😊 Friday 😟 😐 😊 😟 😐 😊 Saturday 😟 😐 😊 😟 😐 😊 Sunday 😟 😐 😊 😟 😐 😊 💡 Notice patterns! Does the blanket help you feel calmer over time?
Sensory Break Cards Cut out these cards and keep them nearby. Pick one when you need a sensory break! 🫁 Take 5 Deep Breaths 🧸 Squeeze Something Soft 🏃 Jump 10 Times 🎵 Listen to Calm Music 💧 Drink Cold Water 🌿 Go Outside 🤗 Give Yourself a Big Hug 👀 Close Eyes for 30 Seconds 🖍 Draw Something ✂ Cut along the edges and laminate for daily use!
Celebration Page! You did an amazing job working through this book! Let's celebrate everything you've learned! 🎉 🌟 🏆 🎊 ⭐ Things I'm Proud Of: 1. _________________________________ 2. _________________________________ 3. _________________________________ My Favorite Activities Were: 1. _________________________________ 2. _________________________________ 3. _________________________________ ⭐ You are a SUPERSTAR! Keep using your tools every day! ⭐
My Progress Tracker Color a star each time you complete an activity! Watch your progress grow! Breathing Listening Yoga Grounding Body Scan Coloring Maze Scavenger Hunt Calm Plan Feelings Heavy Work Squeeze Fidget Tool Safe Space Routine Muscle Relax Sound Sort Toolbox Blanket Break Card My Goal: Complete _________________ activities this week! Notes: 💡 Every small step counts! You are doing great!
🏆 Certificate of Completion This certificate is awarded to (Write your name here) for completing the Sensory Regulation Activity Book 🌟 ⭐ 🌟 ⭐ 🌟 ⭐ 🌟 You learned to understand your senses, calm your body, and use amazing tools to help yourself feel better every day! Date: _______________ ⭐ You Are a Sensory Superstar! ⭐