Body scan: Sit in a comfortable posture (sitting on a chair is fine!). Box breathing: As an extension to your body scan, you can try “box breathing”. Repeat this cycle a few times and you will find your mind is automatically focused on your breath. Progressive body scan: In this process, instead of focusing your attention to each body part, try contracting and then relaxing one muscle/muscle group at a time. Sharing thoughts about the feeling of calmness and wellness associated with the practice of meditation will motivate the group.

Source: The Telegraph April 21, 2021 18:56 UTC