Getting kids (and ourselves!) ready for bed can sometimes feel like a whirlwind. But a bedtime body scan is a lovely, calming routine that helps everyone unwind and feel connected. This simple practice gently guides children to relax, letting go of the day’s energy as they focus on each part of their body. Plus, it’s a soothing way to connect as a family, making bedtime feel a little more special.
Here’s how to do a body scan with your child to help them release tension, connect with their body, and ease into a peaceful sleep.
Get Comfortable Together
Lie down with your child, either on their bed or a cozy spot where you can both relax. You can dim the lights or turn them off completely if that feels more calming. Invite your child to close their eyes if they feel comfortable, or keep them softly open.
Start by taking a few deep breaths together to set the tone for relaxation. Breathe in slowly through the nose, then exhale through the mouth. Let your child know this is a quiet, gentle time to notice how each part of their body feels.
Begin with the Toes
Start the body scan with the toes. Gently guide your child’s attention to this area, saying something like, “Let’s bring our focus to our toes. Can you feel your toes? Are they warm or cool, still or wiggly?” Ask them to gently relax their toes and let go of any tightness.
This gentle focus helps your child start noticing each part of their body, and moving from the toes upward helps them feel fully settled in bed.
Move Up the Body Slowly
After the toes, guide their attention to other parts of the body, moving up slowly:
Feet and Ankles: “Now, let’s think about our feet and ankles. Notice how they feel. Are they heavy against the bed? Let’s relax them and let go of any tension.”
Legs: Move to the legs, starting with the calves and then the thighs. You can say, “Let’s bring our focus to our legs. Imagine they’re sinking into the bed, getting heavier and more relaxed.”
Belly and Chest: Next, guide them to notice how their belly and chest feel. Encourage them to relax these areas, letting each breath feel softer and slower. “Feel your belly rise with each breath, and then gently sink as you breathe out. Let’s let go of any tightness.”
Focus on the Arms and Hands
Now move your child’s attention to their arms and hands. You could say, “Let’s notice our hands and fingers. Are they warm or cool? Heavy or light? Now let’s let them go, letting them feel loose and soft.” As you guide them to relax each part, they’ll start releasing the day’s tension.
Bring Awareness to the Shoulders and Neck
The shoulders and neck are common places for tension, even in kids. Invite them to release any tightness in these areas. “Let’s feel our shoulders sink into the bed, letting go of any tightness. Imagine they’re melting, soft and relaxed.”
Finish with the Head and Face
Finally, guide your child to focus on their head, face, and even their jaw, which can sometimes hold tension. “Let’s notice our face. Is it feeling tight or soft? Let’s relax our forehead, our cheeks, and our mouth. Let your whole face feel soft and calm.”
This part of the body scan often feels especially soothing as it helps ease any leftover tension in the jaw or forehead.
End with Deep Breathing and Goodnight
Once you’ve reached the top of their head, encourage a few final deep breaths together. You can say something like, “Take a slow, deep breath in, and then let it out nice and slow. Let’s do that two more times.”
Finish by saying goodnight with a gentle reminder that their body is calm, relaxed, and ready for a peaceful sleep. This ritual can be a comforting way for kids to know it’s time to rest.
Why Body Scans Help with Sleep
A body scan is more than just a relaxation exercise. It helps kids become aware of their body, letting them slow down and focus, which naturally eases them into a restful state. Studies have shown that mindfulness practices like body scans can reduce stress and improve sleep quality in both kids and adults, making it an ideal bedtime routine.
With each session, you’ll likely notice your child settling into bed more easily and feeling more peaceful. And as a parent, joining them in this practice gives you both a lovely way to wind down together, leaving behind the busyness of the day.
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