All practices
Mindfulness & meditation
Ten-minute body scan
Moving attention slowly through the body, without trying to change what you find. A good entry point if sitting still feels difficult.
About 10 minutes
Daily, or three or four times a week
How to do it
- 1Lie down or sit comfortably.
- 2Start at the feet and move attention slowly upwards, part by part.
- 3Notice sensation, temperature and tension, without judging or fixing.
- 4When the mind wanders, note where it went and return to where you left off.
What the evidence says
Mindfulness programmes have a reasonable body of research for perceived stress and wellbeing. It is a skill that builds with repetition.
Be careful if
- •If you live with trauma or panic, guided practice with a trained teacher is usually a better starting point than doing it alone.
Others in this area
Practices are listed for general information only. Nothing here is medical advice, a diagnosis, or a treatment for any condition, and results are not promised. If something hurts, worsens, or worries you — or if you are pregnant, breastfeeding, managing a health condition or taking prescribed medication — speak to a doctor, pharmacist or qualified practitioner first.