Mindfulness for Kids: Relaxing Body Scan Activity

Help your child relax and develop body awareness with this easy mindfulness exercise. Perfect for bedtime or anytime they need to calm down.

How to Do a Body Scan with Children

1. Set the scene:

   • Have your child lie comfortably on their back (floor or bed)
   • Arms and legs stretched out flat
   • Keep sessions short (5-10 minutes max)

2. Guide the body scan:
   Start at the head and move downward:

   • "Notice how the back of your head feels against the floor"
   • "Now focus on your shoulders... upper back... arms..."
   • Continue through the entire body down to the toes

3. Add breathing awareness:

   • Place a stuffed animal or hands on their tummy
   • "Watch how your breath makes your teddy rise and fall"
   • Use calming phrases:
     • "Breathing in, we relax"
     • "Breathing out, we feel calm"

Benefits of This Mindfulness Practice

• Teaches body awareness
• Promotes relaxation
• Improves focus and attention
• Helps children self-regulate emotions
• Creates bonding time with parents

Pro Tip: Make it playful! Young children often enjoy pretending they're rocking their stuffed animal to sleep with their breathing movements.

"I can see your body relaxing. Is your mind feeling calm too?" - Use positive reinforcement to encourage participation.

Remember: Keep sessions enjoyable. Stop if either of you becomes restless. Regular short practices work better than occasional long ones.