Mentally scan your body
Lie or sit quietly and mentally scan your body from head to toes, noticing sensations, breathing, and tension to practice calm awareness and relaxation.
Step-by-step guide to mentally scan your body
RELAXATION TECHNIQUES FOR KIDS - Body Scan Meditation
Step 1
Find a quiet comfy spot where you can sit or lie down without being disturbed.
Step 2
Place a cushion or mat under you to make your spot cozy.
Step 3
Cover yourself with a light blanket if you want extra warmth.
Step 4
Set a timer for 5 to 10 minutes if you want to keep the length the same each time.
Step 5
Lie on your back or sit upright with your hands resting loosely at your sides or in your lap.
Step 6
Close your eyes or soften your gaze to help you focus inward.
Step 7
Take three slow deep breaths in through your nose and out through your mouth.
Step 8
Bring your attention to the top of your head and notice any sensations you feel there.
Step 9
Move your attention to your face and jaw and notice if any muscles feel tight.
Step 10
Shift your focus to your neck and shoulders and notice any tightness or heaviness.
Step 11
Guide your attention down your arms to your hands and notice any tingling or warmth.
Step 12
Bring attention to your chest and belly and notice your breathing and how your body moves.
Step 13
Slowly scan down through your hips legs and feet and notice how each part feels.
Step 14
Take two slow deep breaths and imagine your whole body softening as you breathe out.
Step 15
Share how your body felt or a drawing of your calm place on DIY.org to show your finished creation.
Final steps
You're almost there! Complete all the steps, bring your creation to life, post it, and conquer the challenge!
Help!?
What can we use instead of a cushion, mat, light blanket, or timer if we don't have them?
Use folded towels or pillows as a cushion or mat, a sweater or towel as a light blanket, your phone or a kitchen timer for the 5–10 minute timer, and if you can't post on DIY.org keep the drawing in a notebook to share later.
My child can't sit still or keeps opening their eyes—what can we try?
Shorten the session by setting the timer for 1–3 minutes, have them rest a hand on their belly to feel the breaths while you softly guide the scan from the top of the head down to the feet, and allow a soft gaze instead of fully closed eyes.
How can I adapt this body scan for different ages?
For preschoolers hold their hand and do a 1–3 minute scan using a stuffed animal on the belly to watch breathing, for school-age kids use the full 5–10 minute script with a cushion and blanket, and for teens extend to 15–20 minutes and add journaling or sharing on DIY.org.
How can we extend or personalize the activity to make it more engaging?
Add soft instrumental music, use a favorite scented blanket or a safe essential-oil cotton for extra warmth, invite the child to draw their calm place after the scan and share that drawing on DIY.org, and finish with two slow deep breaths and a gentle stretch.
Watch videos on how to mentally scan your body
The Body Scanner! Mindfulness for Children
4 Videos
The Body Scanner! Mindfulness for Children
The Body Scan Meditation | Cosmic Kids: Zen Den
5-Minute Kids Body Scan Meditation w/ Cory Muscara
3 Minutes Body Scan Meditation - Mindfulness For Kids And Adults
Facts about mindfulness and relaxation for kids
🌬️ Focusing on your breath can slow your heart rate and help you feel calmer in just a few breaths.
🧠 Regular body scans and mindfulness practice have been linked to changes in brain areas that help attention and emotion regulation.
😴 A short body-scan before bed has been shown in studies to help people fall asleep faster and sleep better.
⏱️ Even 3–5 minutes of a body scan can lower stress and boost focus—perfect for busy kids!
👶 Schools and kids' programs use simple mindfulness exercises because they can improve concentration and reduce anxiety.
