Feeling Frazzled? Try This

Mind-Body Connection: Sometimes the quickest way to get out of your head is to get back into your body. A body scan is a simple mindfulness practice that involves slowly moving your attention through your body, noticing sensations, tension, and emotions without trying to change them. It can be a useful wind-down ritual before bed (or whenever life has you feeling scattered).

How to Do It: Get comfortable in a seated position and close your eyes. Start the scan by noticing your head, face, jaw, and neck. Slowly move your attention through your shoulders, arms, chest, belly, legs, and feet. Notice areas that feel tense or relaxed, and gently soften your muscles and joints where you can. Return to your breath when your mind wanders. Here’s a great guided version of this practice that takes less than 10 minutes.

The Benefits: Research suggests body scans may offer physical and mental health benefits. A systematic review of body-scan studies found a small improvement in mindfulness, although the researchers noted that the overall evidence was limited. Other research on mindfulness meditation has found small improvements in stress and pain, along with benefits for mood disorders and emotional dysregulation.