Human thoughts, feelings, and behaviors are rooted in the brain, where a complex network of cells receives information from the internal and external environment, transforming this information into our experience of ourselves, the world around us, and our relationships with it. The body scan is one of the most effective ways to begin a mindfulness meditation practice. The purpose is to tune in to your body—to reconnect to your physical self—and notice any sensations you're feeling without judgment. While many people find the body scan relaxing, relaxation is not the primary goal. The goal is to train the mind to be more open and aware of senses—and ultimately, more accepting. With time and practice, the body scan will build your ability to focus and be fully present in your life.

It is funny we all feel our mind is located in our head. Anywhere we go, our minds go. But this is not necessarily true. We know our minds travel to many places we have never been. Or we feel so many sensations we never touched. Your brain is not your mind. The brain is the organ of the mind, just as the lungs are the organs for breathing.

The following are steps for performing a scalp massage:

First, find a place in your room that is comfortable and noise free. Take a seat at that spot.

Next, place the fingers of both hands on your forehead and let them touch each other at an imaginary midline, and keep your thumbs rested on the temple.

Apply firm but light pressure on the forehead and then release the tension. Repeat this.

Next, shift your fingers along with the thumb further up your forehead towards the hairline region. Press again and release, and repeat the steps.

Now move further with your fingers on your scalp and keep pressing and releasing with your fingers.

An acupressure point lies three-quarters of your hairline up your scalp. Press your scalp at this point and release.

Keep moving downwards towards your neck with your fingers and massaging various pressure points on your head.

Once you reach the base of your skull, move back to the forehead again. This time place your fingers half an inch away from the imaginary midline of your forehead and work up like earlier in this new position.

Again, get back to the forehead and place your fingers at an inch's gap from the midline and work your way up. Once you get used to this procedure, synchronize it with your breathing. Inhale while you press and exhale while you release.