Body Scans for Kids: A Mindful Classroom Activity That Works

Does your classroom sometimes feel like a whirlwind of restless energy?

A body scan might be just the tool you need to bring calm and focus back to your students. This simple mindfulness practice helps kids reconnect with their bodies, calm their energy, and refocus on the present moment. It’s practical, engaging, and perfect for lower school classrooms.

In this blog, we’ll break down how to lead a body scan for your students, with age-specific tips to ensure it fits seamlessly into your routine. Plus, we’ll suggest a helpful freebie to make your body scan sessions even more effective.

Creating a Calm Classroom Atmosphere for Body Scans

1. Set the Scene:

• Dim the lights or lower the blinds if possible.
• Ask students to sit comfortably at their desks or lie down on a mat if there’s room.
• Encourage them to close their eyes or lower their gaze to help them focus.

2. Explain the Activity:

• Tell students: “We’ll check in with our body from head to toe to feel calm and focused.”
• Let them know it’s okay if their mind wanders—they can gently bring it back to the body scan.

3. Use a Soothing Voice:

• Speak slowly and softly, guiding them step by step through the exercise.

Body Scans for Younger Kids (Age 4–8): Keeping It Playful

For younger children, keep the body scan short and playful. Use simple, relatable imagery to help them connect with the practice.

Script Example:

• “Let’s start by sitting or lying still, like a little rock that’s not moving. Take a big breath in…and out.”
• “Now, let’s check in with our feet. Can you wiggle your toes? Imagine they’re saying, ‘Hello!’ to the floor.”
• “Move up to your legs. Do they feel tired, like they’ve been running all day, or are they relaxed?”
• “Now let’s visit our bellies. Can you feel your breath moving in and out, like a balloon?”
• “Let’s check on our shoulders. Imagine they’re like a coat hanger. Are they holding any heavy jackets? Let’s let them drop.”
• “Finally, let’s visit our faces. Can you make your cheeks and jaw as soft as a pillow?”

End by asking them how their bodies feel now: lighter, softer, calmer?

Body Scans for Older Kids (Age 8–12): Building Awareness

For older children, you can use more descriptive language and encourage reflection.

Script Example:

• “Take a deep breath in…and slowly let it out. Let’s bring our attention to the very tips of our toes. Can you feel them pressing against your shoes or the floor?”
• “Now move your focus to your legs. Notice how they feel. Are they still, or do they feel like they want to move?”
• “Bring your attention to your stomach. Can you feel it moving as you breathe in and out? Maybe it feels tight or relaxed.”
• “Let’s check in with our hands. Are they open, closed, or resting? Feel the cool air or warmth against your skin.”
• “Finally, focus on your face. Notice your jaw, your cheeks, your forehead. If you feel any tightness, imagine it melting away like ice in the sun.”

Encourage students to share how they felt during the scan. Did they notice anything surprising? Did it help them feel calmer?

Practical Tips for Success

• Keep It Short: Start with 3–5 minutes and gradually build as students become more familiar with the practice.
• Practice Regularly: Integrate body scans into transitions, like after recess or before a big test.
• Use Visuals: For younger kids, a poster with illustrations of the body parts can make it easier for them to follow along.
• Be Flexible: If a full-body scan feels too long, focus on one area, like the feet or hands.

Final Thoughts

A body scan is a simple yet powerful way to help your students reconnect with themselves, manage their energy, and find calm in a busy school day. Whether you’re working with 4-year-olds or pre-teens, this practice can be adapted to meet their needs. Ready to bring calm and focus to your classroom?