Exercise 9: The Bedtime Body Scan (Mindfulness Wind-Down)

What It Is:
A simple relaxation routine that gently guides a child’s attention through their body, encouraging rest and connection.

Why It Works:
The body scan activates the parasympathetic nervous system and shifts attention away from racing thoughts or emotional residue. It supports sleep, body awareness, and emotional regulation.

How To Teach It (During Calm Times):

Lie down with your child or sit beside them.
Say: “We’re going to visit each part of our body and help it fall asleep.”
Slowly guide them:
- “Let’s start at your toes… wiggle them once… now let them relax.”
- “Move up to your legs… squeeze and release…”
- Continue up to their shoulders, face, eyes, and finally breath.

When To Use It:

As part of a bedtime routine
During nap time or quiet time
After an overstimulating evening

Practice Playfully:
Call it “Sleepy Robot Shutdown.” Pretend you’re turning off parts of the robot’s body one by one. Make beep sounds or say “Powering down legs… beep!” as you go.

Reflection Prompt:
Draw your robot body. What parts felt the most relaxed?