Body scan

The body scan is one of the base mindfulness practices (MBSR). Slowly, segment by segment, we move attention through the body from crown to feet: noticing sensations in each part — warmth, tingling, heaviness, tension, emptiness — and not trying to "fix" anything, just letting what is there be. This restores contact with the body that we usually lose "living in the head", and gently releases tension, because attention itself relaxes what it notices. The body scan is especially good before sleep: it switches the brain's mode from "scanning for threat" to "scanning and releasing", and sleep comes on its own. It's fine if attention wanders — you noticed and gently returned it; that is the practice. It's also fine to fall asleep.