For some novice meditators, the quest for inner peace can get a bit ... stressful.
Do I "om?" Picture a white-sand beach? Breathe white light out of my nostril? Can I scratch that itch on my back before I lose my mind?
Studies show that meditation has many health benefits, from lowering blood pressure to boosting happiness. But nothing defeats the purpose like stressing out about it. So let's keep it simple.
Stephan Bodian, a California psychotherapist and author of "Meditation for Dummies," recommends mindfulness meditation as best for stress reduction. In mindfulness meditation, you let yourself be fully present in the moment by focusing on your breath.
Bodian offered five pointers:
1. Breath: Breathe naturally, without forcing anything. Notice the sensation at your nostrils, and the rise and fall of your chest and belly as you breathe. When your mind wanders, gently bring it back to your breath.
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