Now,
You can choose to do this body scan sitting down like you are,
Or laying down.
Either option is fine and you do whichever one is comfortable for you.
And the same thing with your eyes.
You can choose to have them closed or opened,
Or you can change in between,
It doesn't matter.
All we're going to do is,
We're going to lay down and I'm going to draw your attention to the different parts of your body,
Starting at your feet and then moving all the way up to the top of your head.
And all the while,
You're going to be practicing calm breathing.
So,
Let's give it a little bit of a practice and then we do it.
You're going to be practicing calm breathing.
Big slow breaths in through your nose and out through your mouth.
Let's do three right now and then we'll begin.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
Five,
Six,
Seven,
Eight.
Nine,
Ten,
Eleven,
Twelve.
So,
For the rest of the session,
I want you to keep doing that slow,
Calm breathing.
And I invite you to lay down,
Close your eyes and draw your attention to your feet.
Just notice how they're feeling.
Maybe you can feel some pressure or some tension or some hot or some cold.
Whatever it is,
It's okay.
Just focus on your feet for a little while.
Okay.
So,
Now draw your attention to your legs.
What do your legs feel like?
Can you feel your clothes on your legs?
Is there any pressure or tension?
Maybe they feel a bit hot or cold.
How are your legs feeling right now?
Now focus your attention on your belly.
What does your belly feel like right now?
Can you feel it moving up and down with your breath?
Can you feel the clothes on your belly?
Does it feel hot or cold?
How is your belly feeling right now?
Now draw your attention to your chest.
Can you feel your chest moving with your breath?
Does your chest feel hot or cold?
Can you feel the clothes on your chest?
What does your chest feel like right now?
And now draw your attention to your back.
What does your back feel like right now?
Do you feel any pressure or tension?
Can you notice your back moving as you're breathing?
Can you feel the clothes on your back?
Does your back feel hot or cold?
How does your back feel right now?
You're doing so good.
And remember to keep doing that slow,
Calm breath in through the nose and out through the mouth.
Now draw your attention to your arms.
How are your arms feeling right now?
Are they feeling light or heavy?
Can you feel your clothes on your arms?
Do you feel any pressure or tension?
Are they moving as you're breathing?
What do your arms feel like right now?
Now draw your attention to your hands.
What do your hands feel like right now?
Do they feel hot?
Do they feel cold?
Do they feel heavy or light?
What do your hands feel like right now?
Okay,
Now draw your attention to your head.
What does your head feel like right now?
Does it feel light or heavy?
Can you feel it moving when you breathe?
Do you notice any tension or pressure in your head?
How does your head feel right now?
Great work.
You're doing so well.
Now for the final part of the body scan,
I want you to draw your attention.
I want you to focus on your whole body all at once.
Keep doing slow,
Calm breaths and just focus on your entire body.
What does your body feel like right now?
Do you feel any heaviness or lightness?
Does your whole body feel hot or cold or is it just fine?
Do you notice anywhere that you want to scratch or itch?
Any pressure or tension?
Can you feel your body moving when you breathe?
How does your body feel right now?
Great work.
Okay,
So if you haven't done so already and at whatever time you like,
You can open your eyes,
Gently wiggle your body and when you're ready,
Sit up.
This talk was taken from the course,
Mindfulness meditation and calm breathing for kids.
