In just three minutes, you'll be able to complete a body scan meditation

Start by focusing on your body.

You can close your eyes if it's more comfortable for you. You can observe your body, sat, wherever you're seated. You can feel the weight of your body, on the chair, on the floor.

Take a few more deep breaths as well.

And when you inhale deeply, more oxygen enters the body, energizing it, and as you exhale deeply, you feel more relaxed.

Your feet are on the floor, which you can see.

Take note of how your feet feel when they rest on the ground.

Vibration, heat, and weight and pressure

Your legs are against the chair, as you can see.

You may finish a body scan meditation in about three minutes.

weight, lightness, pressure, pulsating

Take note of the position of your back in relation to the chair.

Draw your attention to the area around your stomach.

Allow your tummy to relax and soften if it feels rigid or tight.

Breathe deeply.

Keep an eye on your fingers.

Do you have a tense or tight grip on your hands?

Allowing them to soften is a good idea.

Take a look at your hands.

In your arms, notice any sensations.

Allow yourself to relax and unwind.

Keep an eye on your throat and neck.

Allow them to be gentle and uninhibited.

Jaws should be softer

Allow your face and facial muscles to relax, and then pay attention to your entire body.

Take a second more.

Take a breath and be as conscious of your entire body as possible.

Then you can open your eyes when you're ready.