Beginning note: Prior to starting, make sure to practice deep breathing (in
through the nose and out through the mouth) with your little ones and
encourage them to use this deep breathing technique throughout the body scan practice.
Today we will learn to practice the act of relaxation.
We all get stressed, and everyone needs a foundation.
We’ll start by lying on our backs and gently closing our eyes.
Take one deep breath in and feel your belly rise.
Hold your breath for 3 seconds, then push the air out.
Feel free to place your hands on your belly to feel the air’s route.
Now we’re going to pay attention to all the parts of our body.
This may take some practice, so it’s okay to be spotty.
We’ll start with our feet and wiggle our toes.
Noticing any tension and letting passing thoughts go.
Then we’ll move up to our lower legs.
Do they feel strong like trees or soft and relaxed like runny eggs?
Where we move to next, I’m sure you already guessed.
We’re going to pay attention to how it feels on our upper legs.
Are they relaxed or wiggly, feeling stiff or loose?
Don’t forget the deep breaths we should continue to use.
In through your nose and out through your mouth.
Take a deep breath, whenever you’re in doubt.
Next, we move up to our rising and falling belly.
Does it feel hard from tension or feel more like jelly.
Notice any feelings you may feel fluttering inside.
Sometimes we feel happiness, sadness, or nerves in the form of butterflies.
Next, bring your attention to your chest.
If it feels tight, it may mean that you’re stressed.
Watch it rise and fall as you slowly breathe.
And slowly move down to our hands beneath.
Relax them if you can and notice what they’re touching.
Simply pay attention, there’s no need for clutching.
Move your attention up to your arms.
Are they feeling hard or feeling loose like animals on a farm?
We’ll now move on to our backs.
Feel the bed or floor against our body and continue to slowly relax.
We’re almost done as we move on to our neck and shoulders.
If your mind wanders keep returning to the present, like a firm boulder.
Last, we will finish with our face and our head.
Is your mouth straight and serious or smiling instead.
Whatever the answer, it’s always okay.
We’re only noticing our body, it doesn’t matter which way.
Now continue to lay with your eyes closed and mind present.
We’ll take a few more deep breaths and when you’re ready we’ve finished the lesson.
Help our art therapists create a book for Wendy's body scan rhyme. Send your art to: firstname.lastname@example.org
Wendy Laza is a Licensed Mental Health Counselor at Cypress Wellness Center. She works with children, adolescents, and young adults managing anxiety, depression, trauma, self-esteem, personal growth goals, and much more. In therapy, she integrates her clients' passions and interests as well as techniques from Play Therapy, Cognitive Behavioral Therapy (CBT), Dialectical Behavioral Therapy (DBT), Acceptance and Commitment Therapy (ACT), and more.