Sometimes we hold tension in our body without even realizing it. Practice a quick body scan meditation to help release pent up stress by paying attention to physical sensations in a gradual sequence along the length of your body, from feet to head. This technique is a simple way to practice mindfulness. The purpose is to tune into your body with curiosity and acceptance, not judgement.

Get into a comfortable position. Take a few deep breaths. Feel the weight of your whole body. Start by noticing into your feet. Where are they—resting on the floor or swaying freely? Is anything pressing against your soles? Are you experiencing any tingling or tightness? What sensations do you notice?

Continue scanning along the rest of your body, up through your ankles, legs, hips, stomach, chest, arms and finally, the top of your head. Check in with yourself to recognize points of relaxation, pain, or numbness. Observe your thoughts, feelings, and sensations. If your attention wanders—which it inevitably will—slow down and turn your focus back to a specific body part.

This body scan practice gives us a direct connection to the present moment. It offers a pathway to embodiment, or the feeling of being located within your physical body, with full ownership and agency. Being in mindful relationship with your physical body is an important foundation of self-regulation, or being aware of how to bring your heightened arousal states into equilibrium. Awareness of the body is also the first foundation of mindfulness in the traditional Buddhist meditation practice.

Embodied meditation using the body scan technique has a number of mental and physical benefits, helping you manage pain, stress, and anxiety. The practice also gives us the chance to tap into our felt experience, especially if we’re prone to overthinking. Being fully embodied is key to being fully open.