Body Scan Meditation for Kids
Body scanning is a meditation technique where a person applies mindful attention to different parts of their body to acknowledge the sensations, feelings, and emotions that arise when focus is applied.
What are the benefits of body scan meditations?
Body scanning is one aspect of mindfulness-based stress reduction (MBSR) therapy. Research studies that use MBSR demonstrated the following benefits:
Additional positive effects on sleep for adolescents with insomnia [1]
Significant reduction in ratings for pain related distress (in a clinical setting) [2]
Reduced depression and PTSD [5]
Reduced blood pressure and cortisol levels [6]
Why are body scanning meditations helpful for children?
Body scanning is a great introductory meditation technique for beginners and children because of its simplicity. Body scanning typically involves meditators closing their eyes, focusing their attention on different parts of the body, and feeling the physical and non-physical sensations that come to mind.
For children, focusing on how their physical body feels, starting from their toes, feet, legs, midsection, spin, chest, arms, shoulders next, face, eyes, and their head can increase body awareness.
Elevated body awareness can help children attend to tension, stress, and pain. In conjunction with other meditation techniques like guided breathing, loving kindness, and guided imagery, kids can heal areas of discomfort.
When is a good time for children to practice body scanning meditation?
Body scanning meditations are good for children before bedtime, before naps, and to relax after strenuous activities. Because body scanning involves breathing, focusing your attention from one body part to another, and acknowledging the feelings and sensations from each body part, it can be extremely helpful for relaxing before rest.
1. Before Resting
If body scanning meditations are being used before bedtime or nap time, children should be encouraged to lay down either on the floor or their bed in a supine position (i.e. on their backs). Pillows can be used to support the head and neck, and blankets can be used for warmth and comfort.
2. During Waking Hours
If body scanning meditations are being used during waking hours, it is recommended that children practice in an upright position, either sitting on the ground or in a chair. Sitting upright will help kids remain awake while scanning their body with mindful attention.
Body Scanning Meditation Example
Here is an example of a guided body scan meditation from a bedtime sleep story meditation in the Good Luck Yogi mobile app. The example highlights different elements of the meditation and the guided breathwork used as a refrain.
Guided Breathing Meditation Refrain
Between each section of body scanning instructions, the children are guided through a simple inhale and exhale.
Breath in the fresh air, that swirls all around
*inhale*
Breath out through your mouth
*exhale*
This is what it’s all about
Coming back to basic breathwork after each section of body scanning lets the children go deeper and deeper into their mindfulness practice.
Phase 1: Getting Into Position
The first part of the body scan directs the listener to get into a comfortable position. Because this meditation is part of a sleep story, the listener is encouraged to lay down and get cozy.
Close your eyes and get comfy on your back
It’s time to unwind, a time to rest and relax
Let’s pretend we’re outside laying under the sunOur bed is warm like the temperature, a cozy seventy one
Using words like “unwind,” “rest,” and “relax,” instruct the listener to settle down. Words like “sun,” and “warm” help the listener get comfortable by recognizing the physical warmth of their bed.
Phase 2: Head and Neck
The second part of the scan asks the child to focus their attention on their head and neck. Using a simple rhyming scheme and gentle background music this section helps the listener sink into their bed.
Wiggle side to side your beautiful head
And feel your pillow’s support under your neck
Rock back and forth, relaxing your shoulders
Tomorrow you’re going to wake up another day older
Words like “tomorrow,” and “wake up,” let the children know that it’s time to let go of today and start looking forward to another brand new day tomorrow.
Phase 3: Back and Shoulders
Next, the child shifts their awareness to their back and shoulders where a lot of tension is held and a lot of pain can be experienced because of poor posture and overuse.
Relax your shoulders to let go the weight of today
Feel the stress and tension, melt right away
Nestle your back right into your bed
Snuggle up tight and get ready to rest
Words like “let go,” and “melt,” encourage kids to release the tension their bodies are holding onto. Words like “nestle,” and “snuggle,” give children permission to use their shoulders and backs to dig into the comfort of their bed.
Phase 4: Hips and Legs
Fourth, children send loving kindness to their hips and legs, another bodily area where a lot of support is needed. Between sitting for school, laying prone to use tablet devices, and other sedentary activities throughout the day, the hips, glutes, and thighs hold a lot of pressure.
Now shift your hips from the left to the right
Get settled for sleep it’s that time of the night
Shake out your legs and let them start to heal
They’ve carried you around, it’s no small deal
Words like “shift,” and “shake,” encourage movement to release tension and feel gratitude for finally being in their bed ready for a restful night of sleep.
Phase 5: Feet and Toes
Lastly, the child is asked to bookend their experience by scanning the feelings at the bottom of their body - in their feet and toes - and the weight of their eyelids at the top of their body again.
Appreciate your feet who kept you upright and grounded
Your soles and your toes wrapped in covers abounded
Let your eyelids feel heavy like they weigh a ton
It’s safe to relax because your day is done
Words like “appreciate,” and “grounded,” give children an opportunity to practice expressing body positive gratitude. Words like “heavy,” and “safe,” encourage kids to let the feeling of falling into a deep sleep take over their body.
What meditation apps include body scanning meditations for kids?
Body scanning is an excellent meditation technique for beginners and young children, and there are multiple mobile applications that teach children body scanning meditation including Good Luck Yogi, Moshi, Headspace, and Calm.
Body scanning meditations can be practiced on their own, or incorporated into sleep stories to help the children listening to relax their bodies and aid in falling asleep.
To start practicing body scanning meditations with your kids, sign up for the Good Luck Yogi mobile app!
