by Michelle Martini

Created on: January 07, 2008

Thinking of waiting until retirement to slow down and focus on your physical, mental and spiritual health? You may not make it! Studies have found that meditation can reduce cortisol levels, a stress hormone (http://www.medicalnewstoday.com/articles/84998.php) . Stress can wreak havoc on the body, including fatigue, anxiety or depression, sleeplessness, etc. The damage truly begins when stress both causes and is caused by anxiety.

Anxiety is a condition in which the brain is overloaded and stressed. Anxiety is not friendly on the body either. "Fight or flight" is always ready, now allowing you to relax and unwind (http://www.algy.com/anxiety/files/barlow.html).

Medi tation should not be compartmentalized and reduced only to spa or gym visits. The truth is meditation should be part of a healthy and balanced life style. We have all seen images of the Vishnu woman juggling career, children and commitments. Life in such a frenzy world is rarely healthy. Warning: waiting until you are sick, exhausted, burnt-out, and anxiety-ridden is not a good time to start meditation. It is a preventative exercise. Start now!

Meditation is intentional focusing of the mind and relaxing of the body. Meditation can be done in groups, but it is best in solitude. Taking a quiet and slowed pace in the morning can reduce stress. Here are some suggestions for stress-relieving meditation:

1.) Think about yourself- and don't feel guilty about it. Consider your blessings and how you'd like to change your attitude. Realize reality and make manageable goals.

2.) Think about others. Consider good things about your family and friends. Determine how to reconcile a relationship or help a friend out. Picture people you don't know and utter prayers or blessings for people groups. It is a fact that over 8 million people in the world die because they are too poor to stay alive. Even so, over half the world lives in poverty (http://www.netaid.org/global_poverty/global-poverty /). Thoughts of others take us away from our anxiety.

3.) Drink water. You probably already know the body needs water: 8 glasses per day. This is one way you can easily bring life to your body and accomplish health!

4.) Memorize. Work on remembering a song, prayer, quote or speech. This activity flexes the mind and memory to deflect thoughts of anxiety.

5.) Clear your mind. True meditation, in a sense, is having a clear mind. Just try not think about anything. At first this will be quite difficult because anxiety keeps the brain turned on and running. Clearing your mind with be reason for celebration!

6.) Focus on your body parts. Individually flex each body part for 6 seconds. Think about that body part, it's function and the good it does. Truly relax your whole body before flexing the next part. I start with my toes and work up to my head. Yoga, long stretching and breathing exercises are also very good- just don't forget to focus your mind.

7.) Indulge in creative expression! Part of my meditation routine includes focusing my energy into something, such as journaling, cooking, beading, watercoloring, letter writing, or dancing. The feeling of accomplishment reduces anxiety and helps us to beam!

As you begin to use meditation to reduce anxiety, remember consistency. Keep it up. It is a journey.

As you reach these goals, a few other healthy and anxiety-reducing helps include quitting smoking, giving up caffeine, and journaling. Good luck!

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