Body Scan Meditation is frequently done by people who wish to have the effect of a formal mindfulness meditation without attending any [tag]tai chi[/tag] or [tag]yoga classes[/tag].
This is done by lying on the back in a flat surface with uncrossed legs, arms on either sides, palms facing upwards and eyes closed or opened based on individual desire. The next step is to concentrate on breathing and actually feel the air moving in and outside the body. After several such breathing, when the body is relaxed concentrate on any kind of sensations on the left foot or toes, while simultaneously concentrating on the breathing. This can be made more effective by imagining each breath to touch the concentrated spot. After focusing for about two minutes on the left foot, the focus can then be moved to the sole of the left foot, following which the procedure can be repeated on left ankle, knee, left thigh and so on in the entire body. Particular attention can be paid for any pain or illness in any part of the body. This should be done for each and every part until the top most part (hair) of the body. After the entire process, the body and mind can be let free.
[tag]Body scan meditation[/tag] takes practice. Each time this is done, the body is taught to relax and let go. Studies have indicated that Body Scan Meditation increases the production of more [tag]positive chemicals[/tag] in the brain. This type of meditation technique has been found to have a positive effect in calming the nerves, lowering blood pressure, improving blood circulation to the heart, [tag]decreasing fatigue[/tag], [tag]improve digestion[/tag] and in maintaining hormonal balance in the body.