When your thoughts are racing, shifting your attention into the body can be a relief. Start at the top of your head and slowly move down through your face, shoulders, arms, chest, belly, hips, legs and feet, simply noticing what you feel at each spot. Warmth, tightness, tingling, or nothing at all, it’s all fine. This gives a restless mind a clear, practical job to do. It also helps you spot tension you didn’t realise you were carrying, like clenched jaws or hunched shoulders.