Body Scan For Kids' Relaxation

Body scan.

Get comfortable however you'd like to be.

Maybe you want to lie down or sit in a chair.

You can close your eyes if you'd like or just soften your gaze on one spot.

Take three deep belly breaths in.

Breathe in through your nose,

Expand your belly,

And breathe out through your mouth like you're blowing out birthday candles.

Breathe in again and out through the mouth.

One more deep belly breath in through your nose and a big slow exhale.

Now check in with how your body feels.

There's no right or wrong,

Just notice,

Accept whatever is present.

Now we'll take a peaceful journey through our body.

So imagine you have a spotlight of a warm golden light and we'll shine it on different parts of our body one at a time.

Start with your toes and shine the spotlight on your toes now.

Wiggle your toes.

Notice how they feel.

Are they warm or cool,

Relaxed or tense?

Just noticing.

Now move the spotlight to your feet and your ankles.

Noticing any tingling or pressure,

And if you find any tension,

Imagine it melting away like ice cream on a warm day.

Travel up your legs,

Your calves,

Now your knees,

And your thighs.

Notice if they feel heavy or light,

Energized or tired.

Bring the spotlight to your belly.

Place a hand there if you'd like.

Feel your hand rise and fall as you breathe,

Like waves on a beach.

Now focus on your chest and back.

Can you find your heart beating?

Imagine it's sending warm energy throughout your body.

And bring the spotlight to your shoulders.

If they're holding any tension,

Let them drop down like heavy raindrops.

And feel your arms all the way down to your fingertips.

Give your fingers a little wiggle.

Notice how alive they feel.

Bring your attention back to your face,

Your neck,

Your whole head.

Relax your jaw.

Let your face become soft.

And take another breath in,

And as you breathe out,

Notice your whole body and how it feels now.

You might feel more relaxed,

More aware,

Or just different.

Whatever you feel,

It's perfectly all right.

And when you're ready,

Wiggle your fingers and toes.

Stretch if you'd like.

Slowly open your eyes.

Know that bringing awareness to the different sensations in your body can help bring you back to the present moment and help you feel calm,

Centered,

And even more relaxed.

I hope you have the best day.