Smooth Transitions Begin in the Body: A Simple Body Scan to Support Emotional Regulation

Transitions are hard.

Whether it’s getting out the door, turning off the TV, or winding down for sleep, those “in-between” moments often carry big emotions—for children and adults.

And if your child is neurodivergent, highly sensitive, or simply tired from a long day, transitions can feel like too much, too fast. That’s when the meltdowns, resistance, or shutdowns show up.

But what if you could meet those moments with more calm, clarity, and connection?

One simple way to begin is by turning inward—into the body.

💡 Why Body Awareness Helps Us Regulate

Our nervous systems don’t speak in words—they speak in sensations. A fluttering chest. A tight jaw. A tummy that feels twisty.

These are our early warning signs that something is off, before we even realise we're overwhelmed. For our children—who may not yet have the language to explain how they feel—these cues are often the only communication we get before emotions boil over.

Practising a body scan helps both you and your child slow down and notice what’s happening inside, without judgment. It creates space between a feeling and a reaction.

When we notice what our bodies are telling us, we can begin to respond with compassion instead of control.

🧠 But Why Do This With Children?

When children learn to check in with their bodies, they build emotional literacy from the inside out. This is especially powerful for:

• Children with big emotions or emotional dysregulation

• Neurodivergent children who may struggle with interoception (body awareness)

• Parents who feel stuck in reactivity or “fix-it” mode

The body scan helps everyone feel more grounded, safe, and connected.

And when you practice body awareness, your child learns from you. You become their model of calm in a storm.

🌿 A Simple Body Scan Script for You and Your Child

Use this script at bedtime, before school, after an emotional moment, or anytime you need to re-centre.

✨ Body Scan Script:

Adult (soft, calm tone):“Let’s take a moment just for us.Find a comfy spot—sitting or lying down is fine.Close your eyes, or look down if that feels better.Let your hands rest gently in your lap or by your sides.”

[Pause for a few seconds]

“Take one slow, deep breath in……and breathe all the way out.Let your body start to feel heavy and still.”

💆‍♀️ Head and Face

“Start with the top of your head.Can you feel anything there? Warmth? Tingles? Just stillness?”“Now move down to your forehead, your cheeks, your jaw…Let them soften, like melting ice.”

🧍 Shoulders and Chest

“Notice your shoulders. Are they scrunched or relaxed?”“Can you let them drop down like they’re getting heavier?”“Now feel your chest rise and fall with your breath.Is it fluttery? Calm? Tight?”

🌪 Tummy and Arms

“Check in with your tummy. Does it feel twisty? Bubbly? Still?”“Move down to your arms, elbows, hands…Do they feel warm? Tingly? Light or heavy?”

🦶 Legs and Feet

“Now notice your legs… all the way down to your toes.Are they resting? Wiggly? Strong?”

Adult:“Take one more deep breath in...…and let it go slowly.”

“You just gave your body a moment of care.You listened. That’s a superpower.”

💭 After the Practice, You Might Ask:

• “What did you notice in your body?”

• “Did anything feel big or buzzy?”

• “What might your body need more of… or less of?”

• “What can we do to help your body feel safe right now?”

👣 Make It a Daily Ritual

The more you practice this—even for just 2 minutes a day—the more your nervous system will remember what calm feels like. And the more your child will learn:

✨ “It’s safe to slow down.”✨ “I can notice how I feel.”✨ “I don’t have to go through big feelings alone.”

🎯 Ready to Build Your Own Regulation Plan?

If you want to make emotional regulation feel more doable in your everyday life…

Let’s work together 1:1.

In my parent coaching sessions, we’ll:

• Understand your child’s sensory and nervous system profile

• Create calming tools that actually fit into your rhythm

• Support smoother transitions, fewer meltdowns

• Help you feel more confident responding to big feelings

• Build co-regulation rituals like body scans, movement breaks, and more

📩 Book your FREE 30-minute Discovery Call:jo@theearlyyearscoach.com

You don’t have to parent through chaos alone.Let’s create calm—together.

“Feelings are for feeling. All of them. Even the hard ones.” — Glennon DoyleYou’re not doing it wrong. You’re just doing something hard. And you’re not alone.