Begin your mindful meditation by bringing your attention to your breath: Notice the sensations of breathing—the rise and fall of your chest or the sensation of air passing through your nostrils.

Scan Your Body: Shift your focus to different parts of your body, starting from your toes or the top of your head. As you bring attention to each area, notice any sensations—tingling, warmth, tension, or relaxation—without trying to change anything.

Mindful Awareness: Slowly move your attention through each part of your body, giving yourself time to fully experience the sensations in each area. Be patient and gentle with yourself if your mind wanders; gently guide your attention back to the part of the body you are focusing on.

Breath and Relaxation: If you encounter areas of tension or discomfort, take a deep breath and imagine sending relaxation to that part of your body with each exhale. Allow any tension to soften and release.

Wrap up: Spend a few moments to experience your body as a whole, feeling relaxed and present. When you are ready, slowly bring your awareness back to your breath. Take a few deep breaths, wiggle your fingers and toes, and gently open your eyes.

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