Have you ever noticed your child bouncing off the walls after a busy day at school? Or maybe they struggle to quiet their minds before bedtime? Wouldn’t it be amazing to have a simple tool to help them relax and become more aware of their bodies? Look no further than the body scan!
This blog post is your guide to exploring the world of body scans with your child. It’s a fun and relaxing activity that promotes body awareness, focus, and emotional regulation – all wrapped up in a playful adventure!
All you need for your adventure:
- Cozy spot to lie down (blanket, rug, bed)
- Optional: Calming music
Getting Ready for Take-Off!
Before embarking on your body scan journey, find a cozy spot for your little explorer. Spread out a blanket on the floor, use their favorite rug, or create a comfy nest on their bed. Dimming the lights and putting on some calming music can set the mood for relaxation. Now, have your child take a few deep breaths, feeling their tummy rise and fall with each inhale and exhale.
Let’s Set Sail on Our Body Scan Voyage!
- Anchors Aweigh: Exploring the Toes and Feet
Ask your child to close their eyes gently. Have them wiggle their toes like little worms, feeling each one move. Now, ask them if they can feel the ground beneath their feet. Is it cold, warm, soft, or hard? Encourage them to take a few deep breaths and notice any other sensations in their toes and feet.
Activity Idea: After focusing on their feet, invite them to wiggle their toes like little worms again, then curl them up tight like little fists. Repeat a few times, asking them to describe how their feet feel different with each movement.
- Up the Legs We Go!
Now, guide your child to focus on their legs. Can they feel the muscles in their calves? Are they relaxed or a little tight? Encourage them to wiggle their legs a little and notice how it feels. Have them take a few deep breaths and see if they can feel anything else in their legs.
Activity Idea: Play a game of “Hot Dog, Pretzel!” Ask them to lie down straight with their arms by their sides (hot dog). Then, instruct them to bend their knees and bring their feet towards their bottom, making a pretzel shape. Repeat a few times, asking them to describe how their legs feel with each position.
- Ahoy, Matey! Exploring the Tummy
Next, have your little adventurer shift their attention to their tummy. Can they feel it rise and fall as they breathe? Maybe it feels soft or a little full after a delicious snack. Encourage them to take a few deep breaths and notice any other feelings in their tummy.
Activity Idea: Play a game of “Balloon Belly.” Ask your child to pretend their tummy is a balloon. As they breathe in, have them imagine their balloon inflating and getting bigger. As they breathe out, imagine the balloon deflating and getting smaller. Repeat a few times, focusing on the movement of their tummy.
- Reaching for the Stars: Exploring the Chest
Now, guide your child to focus on their chest. Can they feel it rise and fall with each breath? Have them take a few deep breaths and notice any other feelings in their chest.
Activity Idea: If you have a fluffy stuffed animal, have your child place it on their chest. As they breathe in, ask them to watch the stuffed animal rise with their chest. As they breathe out, watch the stuffed animal go down. Repeat a few times, focusing on the movement of their chest.
- Shoulders and Arms Up High!
Next, have your little explorer bring their attention to their shoulders and arms. Are they relaxed or a little tense? Maybe they can feel their arms resting comfortably on the ground. Encourage them to take a few deep breaths and notice any other feelings in their shoulders and arms.
Activity Idea: Play a game of “Shake it Out!” Ask your child to gently shake their arms and shoulders for a few seconds. Then, have them relax and focus on the feeling of their arms resting comfortably. Repeat.
- Exploring the Calm Seas: Neck and Head
Now, guide your child to focus on their neck and head. Can they feel the way their head rests on the ground or pillow? Maybe they can feel their hair against their forehead. Encourage them to take a few deep breaths and notice any other feelings in their neck and head.
Activity Idea: Play a game of “Yes or No?” Gently turn your child’s head side to side, then back to center. Ask them questions like “Does your neck feel tight or loose?” “Is your head warm or cool?” “Do you feel your hair?” Encourage them to answer with their bodies by nodding or shaking their head.
- Exploring the Whole Wide World: Full Body Scan
Now, take a moment together to scan your whole body from head to toe. Ask your child if they’re feeling relaxed or tense? Maybe they feel some warmth or coolness in certain parts. Encourage them to notice any tingles or anything else their body is telling them. Have them take a few deep breaths and simply be present with how their whole body feels right now.
Activity Idea: Play a game of “Statue Freeze!” Ask your child to hold a pose for a few seconds, focusing on how their body feels in that position. Then, have them slowly relax their body, noticing how it feels different. Repeat a few times.
- Arriving at Relaxation Island
When you’re both ready, gently wiggle your fingers and toes together. Take a few deep breaths and slowly open your eyes. Notice how you and your child feel right now. Maybe you both feel a little more relaxed or focused.
Remember:
- There’s no right or wrong way to do a body scan.
- If your child’s mind wanders, gently guide them back to focusing on their body sensations without judgment.
- Practice this exercise regularly for the best results.
Benefits of Body Scans for Your Little Adventurer
Body scans offer a treasure trove of benefits for your child, including:
- Increased Body Awareness: Helps children understand their physical sensations and how their bodies work.
- Improved Focus and Concentration: Teaches children to quiet their minds and focus on the present moment.
- Stress Management: Provides a calming technique to help children manage anxiety and emotional responses.
- Better Sleep: Promotes relaxation and can help children fall asleep more easily.
- Body Positivity: Encourages children to accept their bodies just the way they are.
Making it a Fun and Engaging Adventure!
Remember, the key is to keep it fun and engaging for your child. Use playful language, incorporate movement-based activities, and create stories around the experience. Let your child take the lead and explore their body in their own way.
Setting Sail on More Adventures: Resources for Continued Learning
- Books:
- Fun stuff for kids:
- Mindfulness for Kids Coloring Book: This fun coloring book features body scan exercises and other mindfulness activities with beautiful illustrations (available on Amazon).
- Mindful Plush Toys: These adorable companions come with guided meditations for children, some specifically focusing on body scans (available on Amazon).
- Mindful Apps for Kids: Apps like “Smiling Mind” or “Headspace Kids” offer guided meditations, including body scans, designed for children (available on app stores).
- Websites:
- https://greatergood.berkeley.edu/ (Greater Good Science Center – Resources on mindfulness for children)
- https://www.headspace.com/ (Headspace – Offers a free “Mindfulness for Kids” course)
Bon Voyage!
By incorporating body scan exercises into your child’s routine, you’re equipping them with valuable tools for life. They’ll learn to connect with their bodies, manage emotions in a healthy way, and cultivate a sense of calm and focus. So, grab a comfy spot, take a deep breath together, and set sail on your body scan adventure today!
