Type of Practice: Mindfulness 

Intended Audience: K-5

Social Context: Individual 

Duration of Practice: 10 minutes

Materials: 

• One yoga mat per student. 
• Enough floor space that students can spread out. 

Set Up: 

• Arrange the yoga mats, ensuring that students are spread out. 
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat. 

Today we’re going to practice a body scan. 

Begin by laying on your back on your mat. Take some time to find a comfortable position. We’re going to try to stay still throughout the practice.

If it feels comfortable for you, you may close your eyes. If you prefer not to close your eyes, simply choose a spot in the classroom to focus on. 

I will lead you through the practice, guiding you to place your attention on various parts of your body. As you bring your attention to each part of your body, allow it to relax. 

First bring your attention to your feet. Notice what they feel like. Maybe they feel warm. Or perhaps they feel cool. As you bring your attention to your feet, allow them to relax. 

Now bring your attention to your legs. Notice what they feel like. Maybe they feel still and calm. Or perhaps they feel tense as though they want to move. As you bring your attention to your legs, allow them to relax. Notice how the mat supports them as they begin to soften. 

Now bring your attention to your stomach. Notice what it feels like. Maybe it feels full and at rest. Maybe it’s busy digesting. Or perhaps it’s hungry and wanting some food. Simply bring your attention to your stomach, and as you do so, allow it to relax.

Now bring your attention to your arms. Notice what they feel like. Maybe they feel calm and at ease. Maybe they feel restless, like they want to move. As you bring your attention to your arms, allow them to relax. Notice how they sink deeper into the mat as you do so. 

Now bring your attention to your head. Notice what it feels like. Maybe your mind feels tense, or perhaps it is comfortable and calm. Now check in on your face, notice what facial expression you have right now. As you bring your attention to your head, let go of any tension you observe. Notice how the mat supports your head as it relaxes. 

Now bring your attention to your whole body. Notice what it feels like. Allow your entire body to relax. Feel yourself sinking deeper into your mat as you do so. 

Now take a moment to simply lay still, noticing how relaxed you feel. 

Slowly begin to wiggle your fingers. And now gently wiggle your toes. Take a deep breath in, and let it out. When you feel ready, open your eyes. Quietly sit up, using slow and gentle movements to do so. Take a moment to scan your body and notice how you feel.  

You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular. 

Students may find it difficult to lay still throughout the entire practice. If you notice students beginning to wiggle, gently invite them to bring their attention back to the practice. Use encouraging language whenever possible to ensure that the practice remains a positive experience. 

Guide students through the process at a slow pace, integrating regular periods of silence to allow students to reflect on their experiences. 

You can also lead students through this practice as they sit in their chairs. If you opt for this variation, invite students to plant both feet on the ground as they rest their hands in their lap and gently close their eyes. If they don’t feel comfortable closing their eyes, invite them to pick a spot on the floor to focus on during the practice. 

Younger students may find it particularly difficult to lay still for ten minutes. If you find that to be true, consider using the following adaptation instead. 

Wiggle and Relax 

Today we’re going to practice a body scan. 

Begin by laying on your back on your mat. Take some time to find a comfortable position. 

If it feels comfortable for you, you may close your eyes. If you prefer not to close your eyes, simply choose a spot in the classroom to focus on. 

I will lead you through the practice, guiding you to place your attention on various parts of your body. As you bring your attention to each part of your body, wiggle it and then allow it to relax. 

First bring your attention to your toes. Notice what they feel like. Maybe they feel warm. Or perhaps they feel cool. Take a moment to wiggle your toes. Feel them moving against one another. Now pause, and allow them to relax. Notice whether yours toes feel different when they are relaxed. 

Now bring your attention to your feet. Notice what they feel like. Do they feel like moving? Gently rock your feet from side side. Notice what it feels like to move them. Now pause, and allow them to relax. Notice what it feels like for your feet to be still. 

Now bring your attention to your legs. Notice what they feel like as they lie quietly on the mat. Now begin to wiggle them. Do they like to wiggle? Now pause, and allow your legs to relax. Notice whether your legs feel heavy as they sink into the mat.

Now bring your attention to your belly. Notice what your belly feels like. Maybe it feels full and at rest. Maybe it’s busy digesting. Or perhaps it’s hungry and wanting some food. Place your hands on your belly, and notice how your hands go up and down as you breathe in and out. Take two deep breaths, feeling your hands move with each breath. Now pause, placing your arms back on the mat. Allow your stomach to relax. 

Now bring your attention to your hands and arms. Notice what they feel like. Gently being to wiggle them, noticing what they feel like as they move against the mat. Now pause, allowing your arms and your hands to relax. Notice what it feels like for them to be still. 

Now bring your attention to your head. Notice what it feels like. Maybe it feels heavy as it lays on the mat. Or perhaps it’s busy thinking lots of thoughts. Simply notice what you’re experiencing right now. Gently nod your head “yes.” Now gently nod your head “no.” Now pause, and relax your head. Notice how your head sinks into the mat when you allow it to relax.

Now bring your attention to your whole body. If any part of your body is still moving, notice it and do your best to make it very, very still.

Now take a moment to simply lay quietly, noticing how relaxed you feel. 

Slowly begin to wiggle your fingers. Now gently wiggle your toes. Take a deep breath in, and now let it out. When you feel ready, open your eyes. Slowly sit up. Take a moment to scan your body and notice how you feel.  

You can also shorten the practice when time does not allow for the full ten minutes. For an abbreviated option, consider using the script included below. This can be done while students are lying down or while they are sitting at their desks. 

Mini Body Scan 

Take a deep breath in, and now let it out.

Take a moment to scan your body, noticing how you feel. 

Bring your attention to your toes. Notice how they feel. Gently allow them to relax. 

Now bring your attention to your legs. Notice what your legs feel like. As you bring your attention to your legs, allow them to relax.

Now bring your stomach. Notice any sensations you feel in your stomach. As you bring your attention to your stomach, gently allow it to relax. 

Now bring your attention to your shoulders and your arms. Notice what they feel like. As you bring your attention to your shoulders and your arms, allow them to relax. 

Now bring your attention your head. Notice whether it feels calm or busy. As you bring your attention to your head, gently allow it relax. 

Now bring your attention to your whole body. Take a deep breath in, and now let it out. As you breathe out, allow your entire body to relax. 

Now take a moment to simply lay quietly, noticing how relaxed you feel. 

Take a deep breathe in, and now out. And when you’re ready, gently open your eyes. 

Authors: Megan Downey and Anna Basile

Adapted from: Compassionate Schools Project