1. 3 MINUTES BODY SCAN MEDITATION
GOALS
– To predict and reduce stress and anxiety.
– To observe what is happening in our body.
– To develope the ability to observe.
– To induce a relax state.
– To develope body consciousness.
– To recognize what is happening in our body at the present moment.
– To develope breathing techniques.
– To develope the management of emotions.
DESCRIPTION:
The teacher guide students with these instructions:
– Sit straight on your chairs and bring attention to your body.
– Close your eyes if that's comfortable for you.
– You can notice your body absolutely, feeling the weight of your body
on the chair.
– Take some few deep breaths.
– Breathe in through your nose, 1-2-3.
– Breathe out through your mouth, 3-2-1.
(silence)
– Notice your feet on the floor, notice the sensations of your feet
touching the floor. Is it heavy or light? Cold or warm?
– Notice your legs against the chair. Again you can feel any pressure or
pulsations or lightness. It is OK if you do not notice anything at all,
just observe without judgement.
– Now notice your back against the chair and look for sensations if
there are any.
– Bring your attention into your stomach area, if your stomach is tense
or tight, free it.
– Take a breath.
– Breathe in, 1-2-3 and
– Breathe out, 3-2-1. Enjoy the(silence).
– Notice your hands. Are your hands tense or tight? Let them be
softened.
– Notice your arms and shoulders and feel any sensation there.
– Notice your neck and throat, let them be soft, relaxed.

2. – Observe your face and relax your jar.
– Let your face and face muscles be soft.
– Then notice your whole body present.
– Take one more breath.
– Be aware of your whole body as best you can
– Take a breath.
– And then when you are ready, you can open your eyes.