10 Easy Ways to Try a Quick Body Scan with Your Kids

We all know how bedtime can spiral into a bit of chaos, and getting little ones to settle sometimes feels like wishful thinking. But just a few minutes of a simple body scan can really help everyone pause, calm down, and let sleep hit different. You’ve got this.

 

This guide shares ten practical steps you can try on any school night, offering child-friendly cues, gentle breathing anchors, and easy scripts for a simple head to toe check-in. Have a go at the tips, tweak the language to suit your child’s age and vibe, and remember, you’ve got this—turning a quick practice into a soothing bedtime ritual that helps everyone in the family unwind and settle in for the night.

 

 

1. Find a moment of calm with a short body scan

 

Try this simple little routine to help children wind down: start by noticing feet on the floor, then pop a hand gently on the belly so you can both feel each breath. Slowly scan up from little toes to legs, tummy, chest, shoulders, neck, and finally the head, pausing for a quiet moment at each stop. Chat in a calm, steady voice as you go, letting your child know it's okay to take it slow. It helps to get comfy sitting or lying down, with hands or feet touching something steady, and you can show what steady breathing looks like by resting your hand softly on their belly. Sprinkle in something playful, like looking for ‘sleepy spots’ or imagining a cosy glow moving all the way up the body. A gentle touch here or there helps link those calm feelings to what they’re experiencing—you’ve got this.

 

Look for concrete shifts so caregivers can see the effect: breathing slows and deepens, shoulders and jaw relax, hands unclench, and movement decreases, which gives visible evidence the practice soothes the body. Pointing these changes out helps children connect the exercise to self-regulation and learn they can influence how they feel. Adapt for age by using touch and naming body parts with very young children, and by introducing a brief silent moment or a simple rating for older children. Finish with a clear cue so the child realises the practice helped, which can hit different, and close with a warm reassurance, you’ve got this.

 

Play gentle, screen-free bedtime sessions for calmer sleep.

 

 

2. Slip a mindful scan into the school night chaos

 

Try anchoring a quick body scan to an everyday evening moment, like tidying up school things, popping on pyjamas, or all settling in together. Pairing a new habit with something familiar just makes it easier to remember. Make things super low-effort – you could sit on a comfy chair, curl up on the sofa, or even lie down where a favourite toy is in sight. Show the position once and let the kids copy you – it helps them feel safe and takes away any tricky decisions. Keep the words short and sensory, with easy prompts like “Let’s notice our feet, then our tummies, then our shoulders.” Simple steps like these really help little ones tune in and build their own calming bedtime toolkit. You’ve got this.

 

Try using short, child-friendly lines and sensory language to gently guide attention and build vocabulary about bodily sensations—things like, 'Does anything feel heavy, light, or tingly?' or 'Let’s notice our feet, then our tummy, then our shoulders.' Invite your child to join in how they like: perhaps they’d like to pick which body part to start with, lead a round themselves, or even practise on a favourite stuffed animal first. Instead of focusing on doing it 'right', give a bit of praise for any effort and curiosity—they might be keen to try again next time. If you notice a bit of fidgeting or restlessness, no worries. You can always swap to something more tactile, like squeezing a cushion, check fewer body parts, or sing a short rhyme together while scanning. Sticking to the same words and movements most nights helps things feel familiar and cosy. It’s these small, steady routines that gently shift the mood at bedtime and help family evenings hit different. You’ve got this.

 

Use short, guided audio to anchor their bedtime routine.

 

 

3. Make your space a calm, screen-free haven

 

Try setting up a cosy, screen-free nook together: tidy away toys and devices, pop phones face down in a little box, and arrange cushions so everyone is facing a calm, uncluttered space. Give it a go both with screens around and without—you’ll notice how much quicker everyone’s breathing and attention settle once those flashy bits are out of sight. To help keep things peaceful, close the doors and windows, move noisy toys a bit further off, and put down a soft rug to cushion little feet. If the quiet feels a bit strange, a gentle background hum like a fan or mellow tunes can help mask sharp noises and keep things feeling safe. All these simple swaps help take the edge off sudden distractions and make everything feel that bit more predictable, so little ones can really drop into a soothing body scan. You’ve got this.

 

Give each child something to hold onto, like a cosy cushion, a favourite teddy, or a smooth pebble. Let them pick their own, so it feels special and helps with those fidgety moments. Keep things calm by softening the lighting—maybe pop on a shaded lamp—and place just one soothing object in the room for everyone to focus on. This helps little ones tune into how they’re feeling inside. End with a gentle ritual and a clear signal, like a chosen phrase, a soft chime, or setting out a special mat, along with a simple no screens rule. This way, you’re creating calm transitions and letting the whole family know you’ve got this.

 

Play guided, screen-free relaxation sessions for kids.

 

 

4. Create calm routines your kids can count on

 

Start off with a simple, child-friendly script so everyone knows what's coming. Try something like, 'We're going to take a quick moment to check in with our bodies and see how we feel. There's no right or wrong.' Keep things gentle by setting easy expectations—maybe mention soft eyes, quiet voices, and calm hands. For the little ones, you might offer them a choice, like, 'You can have a little wiggle and then rest.' This helps them feel in charge in a calm way. Using the same words each time makes it less of a big deal and helps everyone feel comfortable joining in. It just hits different when routines feel safe and familiar—honestly, you've got this.

 

Choose a single start and stop signal together, like a gentle phrase, a hand raise, or a soft chime, and give it a little practice so everyone feels comfortable and transitions are smooth. Join in with the children, showing slow breaths and a relaxed body scan – little ones often pick up on your calm energy, and your gentle lead encourages them to join if they fancy. Let participation be optional, sprinkle in some specific praise, and invite a simple reflection with an easy question like 'What did you notice?' to help them spot different feelings or sensations. This easy routine creates a sense of safety, helps those mindful moments hit different, and gives you a small, shareable win for next time. Remember, you’ve got this.

 

Use a screen-free guided session to calm little ones.

 

 

5. Settle in cosily and use soothing prompts for little ones

 

Try out three easy, cosy ways to settle in together: you might both sit with your little one on your lap, facing the same way, and rest a hand on their tummy to notice each breath. Or, get comfy lying side by side with a cushion tucked under their head for a bit of extra support. Sitting back-to-back works a treat too, letting you both slow down and breathe together. These relaxed positions make it easier to stay still and help little ones tune into how their body feels. Show each one gently—they’ll pick it up in no time and you’ve got this.

 

Use short, imagery-based cues that match a child’s language and energy, for example, 'fill the balloon' for an inhale, 'blow the candle' for an exhale, or 'teddy belly' to notice the rise and fall, and keep cues to two or three words while you speak slowly and demonstrate each one first. Add tactile and visual anchors so the child has something concrete to follow: rest a favourite soft toy on their belly, place your hand lightly on their chest to share rhythm, or invite them to watch a gentle ceiling light. Simple sensory anchors hit different for little ones, and allowing small adjustments like a cushion, a rolled blanket, or a cosy cover, plus brief sways or one slow stretch, prevents squirming and boosts cooperation. Plan kid-friendly backups and safety check-ins by offering choices between positions, asking them to tap your arm if they want to stop, switching to a playful version if attention fades, and finishing with an encouraging line such as you’ve got this so they leave feeling safe and proud.

 

Play child-friendly guided sessions to calm and settle.

 

 

6. Use the breath as a gentle anchor

 

Start by inviting your little ones to pop a hand on their tummy, then gently breathe in through the nose and feel the belly rise. Breathe out through the mouth and notice it fall. You can show them how it’s done—they’ll mirror your calm and soon realise how much breath can soothe tension and shift posture. Try simple visual cues, like imagining a balloon floating up on the inhale or a dandelion puff drifting away as you breathe out. Placing a favourite soft toy on the tummy works a treat too, giving a cosy, sensory way to tune in. These gentle cues help children connect what they’re feeling inside with what they can see right in front of them. It really does hit different—and you’ve got this.

 

Turn the anchor into a little game – see who can make their toy rise the slowest or pretend your breath is a dragon’s puff. You could even pick a soothing word to say on each out-breath to keep things playful and pressure-free. For different needs, try hand-over-hand to help a child notice their belly moving, or invite gentle humming or soft sighs if quiet breathing feels a bit tricky. A kind hand on the shoulder can help bring their attention back to their body. If focus wanders, gently name where their mind went – no judgement – and invite them to notice something small, like the feel of air at their nostrils or their belly moving. Show patience as you guide them back. Little encouragements like "you’ve got this" can really hit different, especially for kids who aren’t keen on quiet time.

 

Add gentle guided breathing and soothing stories at bedtime.

 

 

7. Try a three-minute blissful body scan

 

Start with something easy-going, like, 'Let’s notice how your body feels from top to toe.' Take a few slow breaths together and keep your voice nice and steady – little ones really do pick up on your pace and tone. Move gently through each body part, one at a time: forehead, jaw, neck, shoulders, arms, chest, belly, hips, legs and feet. Use simple prompts such as feeling warmth, a gentle weight, or having a wiggle, so children can match the words to what they’re feeling. Try alternating soft tightening and relaxing in each area to help kids recognise that difference between holding on and letting go. Keep things short and steady – rhythm, repetition and wrapping up with the same gentle cue every time helps little ones get cosy and settle in. You’ve got this.

 

Adapt activities for each age and ability using touch and play with little ones. You might ask them to wriggle a finger or pull a silly face. For older children, invite them to pick a colour for each sensation or offer a simple anchor, like keeping eyes open or holding a small fidget, so everyone can join in. Turn the scan into a quick story or game – maybe imagine each body part putting on a cosy blanket, or give each area a superhero shield that softens when you breathe out. Playful metaphors like these really help kids get involved. If attention wanders, that's totally normal – just pause or let them move gently for a bit, especially if anyone gets upset. Finish by naming one physical feeling and taking a few calming breaths together. That way, everyone leaves feeling seen and a bit more settled. You’ve got this.

 

Use a screen-free device for guided kids' sleep.

 

 

8. Match your words and pace to your child’s mood

 

Tune your words to where your child is at—think simple action words for toddlers, playful comparisons and quick choices for little ones, and straightforward labels with a bit of wiggle room for older kids. Try out a phrase, keep an eye out for those puzzled looks, and if their attention drifts, switch things up. You could offer two gentle prompts, like 'snuggle your shoulders' or 'notice your shoulders', and let them decide what feels best. If stillness isn't quite working, try swapping it for a gentle stretch, something soft to hold, or a squishy ball to squeeze. Sometimes a little movement helps everyone settle—trust your instincts, you’ve got this.

 

Turn the scan into a playful story, game, or little mission to suit everyone's age—maybe a 'body safari' for little ones, or spotting 'hidden cosy spots' for older kids. Teens might just like noticing sensations without any pressure or judgement. Afterwards, have a gentle check-in and ask what felt good, what felt a bit odd, and if there was anything they enjoyed. Try to echo their words back and adjust how you guide next time, letting their feedback shape the flow. Keep prompts light and flexible, giving just a couple of choices so things stay easy and engaging. Notice what little tweaks help them relax, mix it up from session to session, and honestly—you’ve got this.

 

Try screen-free guided relaxation sessions for kids.

 

 

9. Make your wind-down scan a cosy bedtime ritual

 

Settle into a familiar bedtime routine by picking a gentle cue to start things off – maybe a soft phrase you love, a calming tune, or a warm light setting. When you use the same cue each night, your mind starts to link it with winding down, and it can help everyone ease into a peaceful mood. Keeping your routine simple and using the same order of steps means anyone in the family can join in without missing a beat. That bit of familiarity really does hit different at bedtime, letting everyone know it’s time to shift from the rush of the day to calm, restful moments.

 

Let your child take a little lead – maybe pointing to their shoulders, picking the last soothing word, or being the line leader – so they feel part of the moment, not just along for the ride. Pair your wind-down with gentle sensory anchors you can repeat each night, like a hand resting softly on their chest, a cosy blanket tuck, or a quieter voice. Those familiar signals really hit different and help everyone settle into bedtime mode. Keep the basics steady as your child grows, but tweak the stories, the pace, or your prompts to match their age and attention – that way, your ritual always feels just right. With little tweaks and plenty of repetition, your three-minute scan turns into a comforting cue for the whole family. And honestly, you’ve got this.

 

Use screen-free guided sessions to cue calmer bedtime routines

 

 

10. Soothe little setbacks with a gentle check-in

 

Start by letting little interruptions feel normal and show you get how everyone’s feeling. Short, simple phrases like 'That’s an important thought – let’s chat about it after this breath' or 'I can see you’re excited, hold onto that, we’ll come back to it in a sec' let your child know they’re heard. Try offering two easy choices so your child feels in control, like 'Shall we finish one more breath or pause now and have a stretch?' These gentle tweaks help keep things on track and make it easier for kids to stay engaged, knowing you’ve got their back and their feelings matter.

 

Try using simple sensory cues to gently guide wandering attention. You might rest your hand on your chest and say, 'Feel this with me', or invite your child to press their feet into the floor before sharing a slow, calming exhale together. If things get a bit lively, that’s all part of the journey—turn a giggle into excitement, count it as a sound, or suggest three little stomps as a tiny release before carrying on. Keep a handful of calming phrases close, like 'Breathe with me', 'Come back to your feet', or 'One more gentle scan', and show these resets yourself so little ones naturally follow your lead. These tiny, practical steps help everyone refocus in no time and make the whole wind-down feel much more manageable. Honestly, you’ve got this.

 

A quick three-minute body scan can be just the ticket for winding things down at home. Slowing your breathing, dropping those shoulders, and easing into bedtime all hit different when you've got a simple routine everyone knows. Short scripts, a familiar touch or object, and the same gentle cue each evening help little ones learn to calm themselves and build that all-important knack for self-soothing. You’ve got this.

 

The steps above, spotting quick calm, tucking the scan into evening transitions, creating a screen-free space, choosing comfy positions, and using the breath as an anchor, provide concrete, adaptable tools that suit different ages and energy levels. Try the sequence, tweak language and pacing to fit your child, and notice how the ritual hits different as it becomes familiar, because you’ve got this.