Very Short And Quiet Body Scan: Sitting And Breathing.

Begin by bringing your attention into your body and close your eyes if that's comfortable to you.

Notice your body seated wherever you're seated,

Feeling the weight of your body on the chair,

Feeling the contact points between feet and the floor.

And take a few deep breaths.

As you take a deep breath in,

Bring in more oxygen and life into the body.

And as you exhale,

Have a sense of relaxing more deeply,

Noticing feet on the floor,

Noticing the sensation of your feet touching the floor,

Weight,

Pressure,

Vibration,

Heat.

Now notice your legs against the chair.

What can I sense here?

Pressure,

Pulsing,

Heaviness,

Lightness.

Notice your back against the chair.

Contact point to chair.

Bring your attention into your stomach area.

Is your stomach tense or tight?

On the next out breath,

Let it soften.

Notice your hands.

Are your hands tense or tight?

See if you can allow them to soften,

Opening.

Notice your arms.

Noticing sensations in the arms.

Let your shoulders be soft.

Noticing your neck and throat.

Let them be soft,

Relaxed,

Softening your jaw.

Let your face and facial muscles be soft.

Notice your whole body,

As best as you can,

Your whole body.

Take a last breath,

And when you're ready,

You can open your eyes.

Meditation is complete.