Why we love Body Scan

Our other Sparklers at Home activities, Tummy Breathing and Magic Minute, pave the way for this activity,. Evidence shows that mindfulness activities such as these boosts body-awareness, and helps kids relax and manage their feelings.

What to do

Get comfy and start with some tummy breathing. Then simply read the below script in your most calm and soothing voice..

“Today we are going to do an activity that will help you notice the sensations in your body while you’re relaxing. This is part of mindfulness. So make sure you're comfortable and then close your eyes so you can focus on our bodies.

Firstly, notice how your feet feel, what are they touching? Can you feel the weight of your feet? Are they heavy or light? Notice the bottom of your feet, and the tops of your feet. Then focus on your toes and move your attention from toe to toe.

Bring your attention to the tops of your feet and toward your ankles. Can you feel your socks on your ankles? What sensation can you feel, is it soft or tingly or so light you can’t feel that sensation. Move towards your knees & focus on what your lower leg feels on the way, do your feel your clothing, against them? When you get to your knee what can you feel at the front of your knee? What about at the back of your knee.

Move to your thighs, the front of your thighs and the back of your thighs. Can you feel your weight on the floor/chair?

Let’s move to your back and how it feels resting against the floor/chair. Does your back feel relaxed? Move up your back to your shoulders, and notice if they are tight or relaxed. Take some deep breathes. Whatever you feel, just notice it and remain still.

Now go toward your tummy and notice how it feels to breathe in and breathe out. Notice how you are breathing, is your chest moving up and down?

Move your attention back to your shoulders. Then move your focus down your arms, feeling your elbows, your forearms. Let your attention rest for a moment on your hands. Do they feel light or heavy? Warm or cold? Notice your palms, the back of your hands and your fingers, can you feel each finger and fingertip?

Let’s go back up to your shoulders and neck. Notice your neck and throat and any tightness you may feel.

Bring your awareness slowly up to the front of your face. Be aware of any tightness, relaxation or pressure. Then turn your attention to your eyes and feel the weight of your eyelids as they rest over your eyes.

Move your attention to your nose. Notice the feeling of air as it passes through your nostrils. Is it warm or cool? Feel your cheeks and your jaw. Is your jaw clenched or loose? Just notice what you are feeling and continue to breathe through these sensations. Feel your mouth, your teeth, your lips, the light pressure of skin on skin, softness, coolness.

Now let’s move to the back of your head. Notice any hair which you may feel on your neck or ears, move toward your ears, simply notice any sounds you hear. Move to the top of your head and notice whatever sensations are there, whether tingly or tense, or whether you don’t feel anything at all.

Slowly notice your whole body; scanning from top to toe. And now let’s finish off with 2 or 3 tummy breaths.

When you feel ready, open your eyes and notice what is around you

Ways to bring Body Scan into your everyday

  • Repeat if it goes down okay, at some other point - you might make this a daily practice. There's plenty of apps and resources for new ideas.
  • Yoga incorporates mindfulness, so you might give that a try - we love Cosmic Yoga and M3yoga