A new book teaches you how to check in and become more mindful.

Feeling confused, distracted, or just plain frazzled? Try these head-clearing tips from Fully Present: The Science, Art and Practice of Mindfulness by Susan L. Smalley Ph.D. and Diana Winston of UCLA's Mindful Awareness Research Center (MARC).

Tune in. Research shows that people who meditate have a bigger "insula"--that's the part of the brain that processes info from your body. To boost your mind power, download a quickie guided meditation here. 

Take a bite. "Eating is an opportunity to slow down and connect with ourselves," says Winston. At lunchtime, try reflecting on your food for a moment. Who were the people that grew it? How did it get here? 

When all else fails, S.T.O.P. The acronym stands for stop, take a breath, observe, proceed. Once you check in, any anxiety you're feeling should fade.

It really is mind over matter.

Want to learn more about being mindful? Sign up for MARC's upcoming event with the authors of Fully Present.