Body Scan for Kids: The Magic Moonbeam (Free Script)

Ever wondered how to guide a body scan for kids? This gentle mindfulness practice has some very powerful benefits! Here you’ll learn how to guide a fun, imaginative scan that helps children become more aware of their bodies, calm their minds, and feel more grounded in the present moment. There’s also a free body scan script – “The Magic Moonbeam” – which means this technique couldn’t be easier to do at home, in the classroom, or in therapy sessions.

***

Kids are so full of beans – which is great! (Mostly!) But it also means they often struggle to slow down, regulate their body, or even notice important messages their body is sending them.

(The fact they are crossing their legs and jiggling has no relevance on their planet! And that icky feeling in their tummy? Well, it never seems to get the message through, that despite best appearances – fizzy pop and trampolines aren’t a match made in heaven! Kids!)

But a simple body scan for kids can work wonders.

It’s a gentle mindfulness exercise that helps children become more aware of their physical body—starting from their toes and working up to the top of their head. It encourages calm, presence, and helps them develop the connection between their mind and body.

And for kids with dyspraxia, sensory challenges, ADHD, or anxiety, a body scan is more than a relaxation tool—it’s a way to help them understand their body better and feel safe and at home there.

So, let’s find out how to guide a body scan for kids, in a way they will love.

The Body Scan for Kids

Here we’ll learn…

Let’s dive in…

What Is A Body Scan For Kids?

A body scan is a mindfulness technique that invites a child to focus their attention on different parts of their body, usually in a slow and systematic way.

It’s main purpose is to help children learn to tune into their body and hear the important messages it is sending them. It helps them to notice different physical sensations such as – tension in muscles, varying temperatures, aches or irritation as well as the feeling of things such as clothes against their skin. All these observations are accepted without any judgement.

All this means it’s main focus isn’t about relaxation, but interestingly most kids find it very relaxing – in fact, some have even told me they almost fell asleep!

You don’t need any special equipment—just a quiet space and a few minutes of uninterrupted time.

How Does A Mindfulness Body Scan Benefit Children?

For children, a mindfulness body scan brings many benefits. For instance, it:

• Helps improve their body awareness (proprioception and interoception)
• Teaches them the difference between tension and relaxation
• Builds emotional regulation through calm breathing
• Enhances their concentration by practicing focused attention
• Helps them become more aware of how emotions affect their body

(Learn more about this important 6th sense, interoception, here, and discover how it helps kids handle difficult emotions.)

Why Body Awareness Matters (Especially for Kids with Dyspraxia, ADHD or Sensory Needs)

Body awareness for kids brings so many benefits, especially for children with special needs.

For instance, children with dyspraxia often have difficulty sensing where their body is in space or coordinating movements. A body scan helps them tune in, recognize body parts in a sequence, and gradually build proprioceptive understanding.

For anxious or overstimulated kids, the act of scanning the body brings their attention inward and signals the nervous system that it’s safe to rest and settle.

When To Use A Body Scan with Children

You can use a body scan for kids:

• At bedtime – this is great to help with sleep
• Before or after transitions (like coming home from school) – many children struggle at these times
• As a calming tool during emotional moments
• As a classroom brain break

Remember to start small – just 3-5 minutes is enough, especially for younger children or those with attention challenges.

How To Guide a Body Scan for Kids

Ever wondered how to guide a body scan for kids?

It’s actually a lot easier than you might imagine. To make sure it flows with no hesitations or pauses – you can use the Magic Moonbeam free script at the end of this post.

Or if you’d prefer to freestyle, you can guide it with your voice using the simple step-by-step structure below as a guide.

1. Set the Scene – Help the child find a comfy spot to sit or lie down. Invite them to close their eyes if that feels okay, or if not to just gently look at the floor. Encourage stillness without forcing it.

2. Start at the Toes – Say something like – “Let’s start by bringing our attention to our toes. Can you feel them? Maybe they’re warm or cool, wiggly or still. Just notice.” Ask them to wiggle their toes or squeeze them tight, then relax. This helps children notice the contrast between tension and release.

3. Move Slowly Up the Body – Guide awareness through the body, one area at a time. Use calm imagery like, “Let’s think about our arms – how do they feel? Perhaps they are tense or maybe they feel relaxed like melting jelly.” Or, “Can you feel your back on the floor like a pancake on a plate?”

4. Finish with a Big, Deep Breath – Use phrases such as, “Now take a deep breath in… and let it out slowly.” And finally, “Wiggle your fingers and toes, and when you’re ready, open your eyes.”

Tips for Making A Body Scan Meditation Kid-Friendly

• Use metaphors: When doing a body scan for kids, I love to base it around things like torches or beams of light. This helps to keep them engaged and focus on the part of their body we’re thinking about. It also develops their imagination.
• Keep your tone light and soothing – speak slowly and softly.
• Don’t expect stillness right away—it’s okay if kids fidget or giggle.
• Practice regularly. Like any skill, body awareness grows over time.

Want a Simple Body Scan Script You Can Use Anytime?

If you’d like a simple body scan script to use anytime, here’s an original one for you. It’s inspired by common mindfulness practices and great to add to your toolkit.

It’s main focus is to help children learn how to be more aware of body sensations, but it also adds in elements for relaxation. Kids love it!

It’s perfect for parents, educators, and therapists who want to gently support body awareness and mindfulness. The script is outlined below, but if you also want it mailed to your inbox for later, be sure to sign up here. 👇

🌙The Magic Moonbeam: Free Body Scan Script for Kids

Introduction:

(Using a simple introduction like this helps kids understand a little bit about what a body scan is, and what to expect.)

Welcome to the Magic Moonbeam Body Scan!

We’re going to take a few minutes to learn how to tune into our bodies, by doing a body scan. A body scan is something that helps you to understand yourself better and learn to listen out for all the different sorts of messages your body might be sending you.

We’ll be guided by a soft moonbeam that will take us all the way from our toes to the tip of our head. We’ll focus on each area and think about how it might be feeling. You might notice lots of things or maybe nothing much at all, but either way that’s okay. There’s no right or wrong way – we’re just taking time to notice.

The Magic Moonbeam script:

(Use a calm, soft voice. Leave short pauses between each section so the child has time to feel into their body.)

Let’s take a moment to get really still and quiet, like the night sky.
You can sit or lie down—whatever feels best for your body.
Let your hands rest, and let your eyes close gently, like curtains being drawn.

Now imagine that above you… the moon is shining.
Not just any moon—this one has a magic moonbeam.
This moonbeam is soft and silvery, and it knows just how to help your body relax.

Let’s watch as the moonbeam comes down and lands gently… right on your toes.
Can you feel it? Just a soft little touch, like moonlight on water.
It helps you focus on your toes and think about how they are feeling.
Do they feel cold or hot or tickly? Are they wanting to wiggle?

Take a moment to think about your toes each one at a time…

Now the moonbeam moves to your feet, wrapping around your heels and the tops of your feet.
It glows a little brighter and whispers, “You’ve walked and run and played so much – how do your feet feel now? Are they tired or heavy? Maybe they feel light and like dancing.”

Take a moment to scan your feet and think about how they are feeling…

The moonbeam floats up to your legs, brushing your shins and knees and thighs.
It’s as if it’s wrapping them in a soft blanket made of stars.
It helps you think about your legs – are they achy or tired or twitchy? Or maybe they don’t feel anything at all.

Take a moment to scan your legs and think about how they are feeling…

Now the moonbeam reaches your tummy—maybe you can feel it rising and falling as you breathe.
How does it feel? Is it hungry or sore or twirling? Is it happy or worried?
The moonbeam rests there, calm and quiet, like a hand that says, “You’re safe.”
Let your tummy be soft and peaceful.

Next it glides to your chest—your heart, your lungs.
Can you feel your heart beating? Is it racing or nice and calm?
Can you feel your chest rising and falling as you breathe? Are you breathing fast or nice and slow?
Do the sensations here give you feelings like excitement or maybe sadness?
The moonbeam gives your heart a little glow of love.
Breathe in gently… and breathe out slowly.
Like waves coming in… and going out.

The moonbeam moves to your shoulders now.
Oh, those busy shoulders that carry school bags and shrug when you’re not sure about something.
How do they feel now? Are they tight and tense? Are they achy or feeling strong?
Let the moonbeam help them drop down… just a little… as if they’re saying “Ahhh.”

Now it travels down both arms, all the way to your fingers.
Maybe you want to wiggle your fingers just once… and think about how they feel.
Then let them rest, nice and quiet, like sleeping stars.

The moonbeam lifts to your neck and face.
Is your jaw tired? Are your cheeks hot or cold? Is your forehead all wrinkled and tensed?
The moonbeam smooths out your forehead, softens your cheeks, and lets your jaw unclench.
You don’t need to smile or talk right now.
Your face can just… rest.

Now the moonbeam floats above your whole body, shining down its gentle light… like a soft moon-hug.
Can you feel your body resting?
Quiet. Calm. Noticing.

Take one more deep breath in through your nose…
And blow out through your lips like you’re blowing out a candle.
Then when you’re ready, you can wiggle your fingers and toes…
and open your eyes, like a flower waking up in the morning.

Reflection:

After using this body scan for kids, it’s great if you can take a few minutes to talk with your child about their experience. Try some gentle, open-ended questions like:

• “What part of your body felt the most relaxed?”
• “Was there anywhere that felt a bit tight or tingly?”
• “Did anything surprise you during the scan?”

There are no right or wrong answers – this is simply a chance to help your child notice and name their internal experiences. Over time, these short conversations build self-awareness, emotional literacy, and a sense of connection between body and mind.

Final Thoughts

Body scans are a powerful way to help children slow down, feel safe in their bodies, and develop great tools for emotional regulation. With consistent practice, even a few minutes a week can make a meaningful difference.

If you want to try this with your child, don’t forget you can get the free Magic Moonbeam Body Scan Script mailed to your inbox for later. 👉 Here’s the link again.

Pin to read later…

More on this topic…

21 Powerful Play Therapy Techniques Parents Can Use at home
The Magic of Guided Meditation for Kids: Discover Its Benefits
How to Calm Stress: Best Breathing Strategies For Kids

Don’t miss a thing…

Want to stay up to date? Sign up for the ‘Surviving the Crazy Beautiful’ newsletter here. Or join our communities on Pinterest or Facebook for the latest tips and support.

Image credit: Photo by  by nizha2 from Getty Images via Canva