A body scan is a simple but powerful way to relax and reconnect with yourself. It helps you notice where you’re holding tension and gently release it.

How to do it:

1. Sit comfortably or lie down.

2. Close your eyes and take a few slow breaths.

3. Starting from your head (or your toes), slowly bring your attention to each part of your body.

4. Notice sensations — warmth, tightness, relaxation — without judgment.

5. If you notice tension, breathe into that area and imagine softening it.

6. Continue scanning until you’ve reached the other end of your body.

When to try:

• Before bed to unwind

• After a stressful meeting

• During a short break to reset your focus

Mindful journaling is more than keeping a diary — it’s about reflecting with awareness. Writing down thoughts, feelings, and observations can bring clarity, reduce stress, and boost self-compassion.

How to do it:

• Set aside 5–10 minutes with a notebook (no need to write perfectly).

• Focus on the present moment — What am I feeling? What thoughts are showing up?

• You can use prompts like:

  • “Right now, I feel…”

  • “One thing I’m grateful for today is…”

  • “Something that challenged me today was… and how I responded was…”

• Write freely without worrying about grammar or structure.

When to try:

• At the end of the school day as reflection

• In the morning to set intentions

• Anytime emotions feel overwhelming and need processing