Short Body Scan: A Simple Mindfulness Practice for All Ages
A body scan meditation is a short and simple mindfulness technique. A body scan meditation can be done for people of all ages to learn how to relax their bodies and manage their stress. It can also help them feel calm. Guiding children through a body scan activity, or doing it yourself, can be a great way to practice Mindfulness.
Mindfulness is a way of being present in each moment, noticing what you are experiencing—with compassion and without judgment. You can read more about the Benefits of Mindfulness here.
What is a Body Scan?
A body scan meditation is a great way to start practicing mindfulness. The purpose is to tune into your body and notice any sensations you are feeling, without any judgment. The goal of a body scan, is not to relax, but to train the mind to notice, or become aware of sensations in the body. Over time, the body scan will build your ability to focus and be fully present in your real life.
Benefits of a Body Scan Meditation:
- Body scan meditations enhance your ability to pay attention to real-life moments, and to be more present.
- It trains our body to notice and acknowledge sensations, whether positive or negative and to observe them, without trying to change anything.
The benefits of Mindfulness for Kids and the benefits for Adults are similar.
Children who practice mindfulness will find it much easier to focus and actively engage in the classroom. Practicing body scans can help with concentration, self-regulation and emotional balance. Practicing mindfulness and breathing exercises can be very powerful for kids as they grow and navigate the world. Students in the classroom who use mindfulness will bring a sense of collective calm to the space. It can also make the learning environment more favorable for everyone.
For adults who practice mindfulness, body scan meditations can help with reducing stress, improve focus, promote relaxation, body awareness, support better sleep and enhance overall well-being.
How to:
- Find a quiet place
- Get comfortable, either sitting or lying down . You can use a pillow or blanket on you to make you feel cozy and warm.
- Gently close your eyes if it’s comfortable for you
- Start to breathe in and out through your nose
- Practice body scan by yourself, by listening to my voice recording, or listening to someone else reading the body scan to you.
I would love to know if you used this and how it went. Leave me a comment below!
Try some of my other simple meditations:
