Body Scan Meditation

Target Age Group: 8-15 years old

Objective: To help overwhelmed children regain a sense of control over themselves and their situation.

Mind-Body Connection:
- Helps children recognize that their emotions and physical feelings are related
Mindfulness-Based:
- Encourages deep breathing and emotional regulation
Escape:
- Provides a physical break in the school day for children, when they may feel overwhelmed with the day
Universal & Simple:
- Requires no materials and can be used in any setting

Sit Down and Close Eyes:
- Sit in whatever configuration is comfortable for the students
- Have everyone close their eyes
Regulate Breathing:
- Guide students through 3–5 slow deep breaths to guide them into a calmer state
- Instruct them to clear their minds of whatever they are thinking about
Start at Head:
- Direct students to focus on the top of their head
- Have them notice the feeling of their head on their shoulders
- Focus on any feelings that may be related to the head, or any physical feelings occurring there
- Any thoughts that come to their minds, just notice them and then let them float away
- If they notice any tension or pain, release the feeling from the head
Work Their Way Down:
- Have instructor list body parts and move down the body all the way to the toes
- Allow students 15–30 seconds at each body part to observe any feelings from that body part
- Reassure students that it’s ok if their minds wander, as long as they return to the activity when they realize
Return to Entire Body:
- Once the toes have been reached, visualize the entire body together
- Feel the body in its relaxed state
- Slowly open eyes and return to normal
Optional:
- Turn off lights and have children lay down if possible
- Play calming music during the exercise
- Tell students to visualize a laser going down their body, scanning each part, if they struggle to keep focus