Ultimate Mindfulness Activity Book: 150 Playful Mindfulness Activities for Kids and Teens (and Grown-Ups too!) by Christian Bergstrom

Author:Christian Bergstrom [Bergstrom, Christian]
Language: eng
Format: azw3
Published: 2019-01-14T16:00:00+00:00

12 and up

Body scan for older children

Purpose: Body awareness, Focus, Calm, Relaxation

Best for: Ages 12+, groups or one-on-one

What you need: Somewhere to sit or lie down comfortably, 5 to 10 minutes

This activity guides your child to pay attention to his body, starting from his toes all the way to his head. The exercise has a calming and relaxing effect, and it builds focusing skills. It can help us notice emotions and other sensations in our bodies, too.

The first time you attempt this with your child, ask him to lie down; make sure he’s wearing comfortable clothes and the room isn’t too hot or too cold. Tell him to pay attention to how different parts of his body feel, moving up the body from his toes to his head as the activity progresses.

Guided script:

Focus your attention on your breath. You don’t have to change your breath. Just notice it and feel it in your body.

If you want to, you can close your eyes.

You may notice air going in and coming out again by the tip of your nose. What do you notice when you direct your attention there to the tip of your nose?

You may notice your breath in your chest, too. What do you notice when you direct your attention there? Does it expand when you breathe in? Does it contract when you breathe out?

Now, place both hands on your stomach. Draw a few normal slow breaths. Can you feel your hands move up and down with your breath?

Wherever you feel your breath is okay.

Place your hands back at your side.

Bring your attention to your body and notice what it feels like to be lying down.

Feel how the floor or bed supports you.

Feel the points of contact between your body and the bed, or floor.

Next you’ll be bringing your attention up through the body, starting at your feet and going all the way up to your head.

Now gently bring your attention to your feet. If you’re finding it hard to feel your feet, you can gently wiggle your toes.

Explore the sensations that you feel at your toes and feet. Some sensations are obvious, such as contact between your feet and the floor, or even your socks or clothing touching your skin. Others are more subtle, like itching or tingling sensations or warmth or the air brushing against your skin. You might notice different temperatures. Just notice the different sensations at your feet.

Now, move your attention up into your legs: your calves, your knees, your thighs. Become aware of both your legs and the sensations. You might find that there’s a lot to feel in this area, or you may not feel much at all.

Now bring your attention to your hips, your buttocks, your lower back, and feel where your body makes contact with the floor or bed.

You might find that your mind wanders off and gets distracted and you’re no longer paying attention to the sensations in your body. It’s completely normal if this happens. Every time you find that your mind has wandered, bring your attention gently back to scanning your body.

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