Meditation: Stress Antidote

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Seated Meditation

Sit comfortably in a chair or on the floor. If you sit on the floor, use a pillow as a cushion to help keep your back erect, which allows your lungs to expand fully. Rest your hands on your knees and close your eyes to help eliminate visual distractions.

Take a few deep breaths, then begin breathing normally, says Fred L. Miller, author of How to Calm Down: Three Deep Breaths to Peace of Mind (Warner Books, 2003). Become aware of your breath as it enters and leaves your nose. Feel the expansion and contraction of your chest and abdomen as you breathe.

Sit quietly for at least 15 minutes, and if your mind wanders or focuses on specific thoughts, bring your focus back to your breath. Or focus on a word or phrase (mantra) such as "love" or "peace," repeating the word out loud or silently.

Continued on Page 3: Walking Meditation