by Alexandra Whitt

Created on: June 27, 2010   Last Updated: June 29, 2010

Meditation is an easy way to bring greater relaxation and happiness into your life. Meditation has been credited with everything from anti-aging to a reduction in cortisol levels. One of the greatest benefits of meditation is the effect it has on brain chemistry and mood. It is related increased levels of serotonin in the brain. Regular meditators often report an increase in feelings of peace and serenity. Studies have concluded that regular meditation actually changes brain structure.

Meditation can be performed while either sitting in a chair or while lying down. It can be performed with eyes open or closed depending on the type of meditation. A word of caution, new meditators can be prone to falling asleep while lying down during meditation. The duration of the meditation is up to the meditator. One day a ten minute meditation might feel right. Another day, a thirty minute meditation might feel right.

Relax, Relax, Relax

Close your eyes, and breathe slowly and deeply. Focus your attention on the feeling of your toes. Put your full attention on relaxing your toes. Imagine your toes becoming more and more relaxed with each exhale. Repeat the process for 5-10 breaths. Slowly work your way up your body in the same way giving each part 5-10 breaths of relaxation. Relax your feet, calves, knees, thighs, abdomen, chest, shoulders, arms, neck, face and head. 

The Music Zone

Close your eyes and breathe slowly and deeply. Listen (really listen) to a meditation mp3. You may see beautiful images or you may not. Many meditation mp3s will carry you away and you will feel amazing while listening to them. A few excellent choices are The Heartbeat Meditation by Stuart Wilde, The Shaman’s Heart by Robert Monroe, No Place Like Ohm Volume II or Dr. Jeffrey Thompson’s Theta Metronome System.

Countdown to Creative Visualization

Close your eyes and breathe slowly and deeply. Silently count down from the number 10, taking 5 deep breaths between each number. Imagine yourself becoming more relaxed with each breath. Visualize whatever you like. You might want to “breathe love” onto a family member or co-worker to make peace with someone. You might want to “build” yourself a special place that you plan to return to in future meditations like a special garden or room. Visualization can sometimes be difficult for new meditators so taking it slow can be helpful. You might want to start by picturing something simple like a pineapple. Your ability to

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