Breath Focus Meditation:

Mindfulness trains the mind to settle, let go of mental clutter and focus in the present moment. Connects mind with body and helps mental wellbeing.

• Find a comfortable position either lying down on your back, in a chair, or on a cushion on the floor. Spine should be erect but not rigid.
• Scan through the body and release unnecessary tension.
• Bring attention to the body with an attitude of friendly curiosity.
• Tune into the sensations of your body breathing and focus your attention on the feel of the breath coming in and out.
• When your mind wanders, notice, and gently guide attention back to the breath (over and over again).
• Practice for 5 – 30 minutes daily for lasting positive results.

Body Scan Meditation:

This connects mind with body. Increases ability to track body sensations. Grounds attention in the present moment. Increases insight into changing nature of sensation. Trains mind to tolerate sensation with greater calmness and composure.

• Bring curious, friendly attention to the sensations in your feet. Feel vs Think.
• Gradually move your way up your body…. Feeling the ankles, lower legs, knees, upper legs.
• Feel sensations in the buttocks, the lower back, middle back and upper back.
• Notice sensations in the pelvis, abdomen and chest.
• Sense the fingers, hands, wrists, forearms, elbows and upper arms.
• Feel sensations in the shoulders. Notice any tension without judging it or trying to change it.
• Notice sensations in the neck, throat, jaw and mouth.
• Sense the nose, eyes, forehead, ears and head.
• Feel sensations in the whole body at once. The whole body as one universe of sensation.
  
  

  Next Steps – Regular Practice:

• Create ‘Mindful Pauses’ throughout your day.
• Take 1 – 5 minutes to practice slowing down, feeling the body, breathing more fully, letting go of thoughts and returning to the present moment with gratitude and acceptance.
• Set aside 5 – 30 minutes a day for meditation, yoga, art or another mindful activity you enjoy.
• Surround yourself with support. Get books, audio, phone apps to learn more and keep you motivated in the practice.
• Take a mind-body class.
• Do a meditation retreat.

See more here, What is Mindfulness?