This mindfulness body scan activity can be used while sitting, walking, or laying down; it is great for car rides, for the wiggles during a time when patience is needed, or to settle in before bed.
The body scan is a great way to focus the mind on one thing, and to become more aware of our bodies and how things feel outside and inside. There is no goal, simply to pay attention. If your child has an injury or is a victim of abuse, watch for strong emotional pain and return to breathing or focusing on something else, like a tree or a toy if it comes up. Some kids are more comfortable exploring pain than others and while we all may get a little wiggly with mindfulness, it should not hurt.
As with all of our mindfulness activities, give it a try and if it goes poorly, wait a few days and try again. If you like it, you can incorporate it into your routine!
Tip #1 - If your child can close his/her eyes, ask them to do so.
Closed eyes are not a requirement, but shutting off the visual stimulation of the world can help them feel more deeply into their bodies.
Tip #2 - Start small, have compassion
Mindfulness has benefits in all iterations, and the goal is to create a lifelong habit...so don't feel like you have to do a full 30-minute scan to start. Some kiddos may LOVE a 30-minute scan at bedtime and some may barely tolerate 5 minutes in the car. Just pay attention to their behavior (wiggles and discomfort are natural, crying or agitation is a sign to stop for the day). Overall, be easy on yourself and your kiddo - whatever the limit is today, that's the limit! And each day will be different.
“Let go of the battle. Breathe quietly and let it be. Let your body relax and your heart soften.”
– Jack Kornfield
Start the Scan
Here's how you can guide a body scan for your kiddo(s). This is the full scan. If you want to shorten a bit, you can do both sides at once instead of one side at a time. And if want to start small, just do one body part. After each prompt, give them about 30 seconds to just feel.
Close your eyes (if possible). Take a breath in through your nose and feel how it feels around your nostrils, how it feels going into your throat and expanding into your lungs.
Let that breath out and feel how it feels leaving your body. Repeat 1 & 2 a few times to settle in.
Now we're going to see how our body parts feel. Let's start at the toes of the left foot. Think about how the toes feel. Do you feel socks or shoes or perhaps air? Do they feel warm, cool, maybe a little wet or dry?
Now feel the whole foot. What do you feel there? Is there soreness? Maybe tingling? Perhaps you feel nothing at all. Whatever you feel is ok, just notice it.
Now move up the left leg. What do you feel in the calf and shin? Are your muscles tight? Do they feel heavy? How about the knee? The front of the knee and the back of the knee. Do you notice temperature or fabric on your knee? Now moving up to the thigh, the front and the back of the thigh. What do you notice?
Repeat on right side.
Now let's explore the hips and pelvis. This is the part of the body where the legs attach to our core. Explore how your hips feel. Sometimes our hips are sore because they carry our legs around all day. What about inside, where the intestines are - this is where your digestion is happening. Maybe if you've just eaten you can feel some bubbles or other movement. Maybe you notice this area feels empty. Just notice.
Now moving up to the stomach, the ribcage and the chest. Our bodies have so many parts inside our core here. What do you notice on the inside or the outside? Perhaps you can feel this section expand when you breathe in, and shrink when you breathe out. Maybe you can feel your heart beat. Maybe you feel full or hungry. Just notice how you feel.
Move your attention up to the armpits and around the shoulders. How does this feel? Is there warm or moisture? Are your shoulders relaxed or tense?
Now take your attention down the left arm. The bicep, the elbow and the forearm. What do you notice? And now into the hand, the front and back and the fingers. Do you notice where your hand touches whatever it is resting on?
Now move back across your collarbone and down the right arm. The bicep, the elbow and the forearm. What do you notice? And now into the hand, the front and back and the fingers. Do you notice where your hand touches whatever it is resting on?
From here, pay attention to your neck. This is a very strong muscle that holds our head up all day. How does it feel? The front is where we swallow and where voice passes up to our mouths. Does it feel relaxed? Does it feel tight? Sometimes if we are holding thoughts or feelings inside our throats can feel tight.
Finally, let's feel our head. So much happens in the head! How do your ears feel? The place where we observe sounds. And your jaw, down to your chin. Relax this area if you'd like. And your nose, your cheeks and your eyes. They work so hard all day, how do they feel? Notice your forehead and the top of your head, and finally, your brain inside.
To close, take a nice slow breath in and out. Notice your whole body here. Thank yourself for paying attention to your body. Now give yourself a big hug!
Closing
After the activity, you may want to ask your kiddo how they feel. Remember, any answer is the right answer. You can also ask if anything stood out to them, if anything was particularly fun or enjoyable or if anything was painful or hard. Make sure they feel heard and that no matter what they say, it is welcomed. If it was calming, remind them that they can scan their body on their own anytime!