Trying to survive the holidays with a little peace of mind? The Calgary Herald offers some sound advice, courtesy of the Mindful Awareness Research Center, part of the UCLA Semel Institute of Neuroscience & Human Behavior.

The center is dedicated to investigating, evaluating and disseminating mindful awareness -- the moment-by-moment process of actively and openly observing one's physical, mental and emotional experiences. Mindfulness is an approach that's gaining scientific support as a means to reduce stress, improve attention and promote a general sense of health and well-being. Apropos to the season, the center offers its top-10 tips for coping with the coming holiday onslaught. And, no surpise, mindful breathing is among them.

This is an excellent exercise to use whenever you feel tense, on edge, or just need an energy boost. It takes about a minute and will relax your muscles and improve your circulation.

1. Sit comfortably with your hands in your lap

2. As you slowly inhale, progressively tense your muscles and hold them in the following order:

• Feet
• Calves
• Thighs
• Buttocks
• Pelvis
• Stomach
• Forearms
• Upper arms
• Chest (pecs)
• Neck (front, back, and sides)

Keep all of your muscles tense for a few seconds. Remember to lightly tense or flex - don't overdo the tension.

4. Exhale and relax all muscles in the opposite order

5. Repeat 5 times (total)

Here's the latest from the world at large: