Mindful Silhouette Scan

Rebecca Santiago Salcedo

Tier 3

Lesson Plan

Mindful Silhouette Scan Lesson Plan

Students will learn to perform a body scan mindfulness exercise by identifying and reflecting on physical sensations using a silhouette worksheet.

This lesson fosters self-awareness and emotional regulation by teaching students to notice bodily sensations, supporting stress management and mindful awareness.

Audience

Middle School and High School Students

Time

30 minutes

Approach

Guided body scan with silhouette worksheet.

Materials

Silhouette Body Scan Worksheet, Pencils or Colored Pencils, and Timer or Stopwatch

Prep

Preparation

10 minutes

Print enough copies of the Silhouette Body Scan Worksheet.
Gather pencils or colored pencils for students.
Ensure a timer or stopwatch is available.
Select a quiet, comfortable space free from distractions and arrange seating.

Step 1

Introduction

5 minutes

Briefly introduce mindfulness and the concept of a body scan.
Explain that students will use the Silhouette Body Scan Worksheet to note physical sensations.
Set guidelines: work quietly, focus inwardly, and record sensations honestly.

Step 2

Demonstration

5 minutes

Model completing the worksheet: start at the feet and move upward.
Pause and think aloud at each body part, describing sensations (e.g., warmth, tension).
Show how to annotate or shade areas on the silhouette.

Step 3

Guided Body Scan Practice

15 minutes

Lead students through a silent body scan: feet, legs, torso, arms, neck, head.
At each region, allow 30–60 seconds for students to note sensations on the worksheet.
Use a timer to signal transitions between body parts.
Encourage students to observe without judgment and mark areas of notable sensation.

Step 4

Reflection and Discussion

5 minutes

Invite volunteers to share observations: which areas had strong sensations and what they noticed.
Discuss how body scans can help in recognizing stress or relaxation.
Encourage students to practice this body scan regularly for self-awareness and stress management.

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Worksheet

Silhouette Body Scan Worksheet

Instructions

Below is a silhouette outline of your body. As you listen to the guided body scan, use pencils or colored pencils to:

Shade or mark areas where you notice sensation (warmth, tension, tingling, etc.).
Use different colors or symbols if you want to distinguish different sensations or intensities.
Be honest—there is no right or wrong answer. This is for your own awareness.

(Teacher note: Print and distribute the silhouette outline on the next page.)

Part 1: Mapping Sensations

[Place Silhouette Outline Here]

(Shade or annotate directly on the printed outline.)

Part 2: Reflection Questions

Which part of your body had the strongest sensation during the scan? What did it feel like?

Describe any areas where you noticed tension or discomfort. How did you mark these on the silhouette?

Were there any parts of your body where you felt hardly anything? Why do you think that was?

After completing the full scan, how do you feel physically and emotionally?

When might you use this body scan in your daily life (e.g., before a test, when stressed, before sports)?

Remember: There are no right or wrong answers. This exercise is about noticing and understanding your own body’s signals. Feel free to keep this worksheet as a reminder of what your body feels like when you practice mindfulness.