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Meditation can be an easy discipline for beginners to learn. It requires no special training or tools. By adopting simple exercises, you can free your mind from stresses and relax your body.

Before you begin the practice, choose a position you'd be most comfortable to meditate in. Consider these two basic postures that I've used, to help you decide:

* Lying flat on your back: lie on a towel or yoga mat. Keep your spine straight and your arms to your side. Feet should be apart slightly and palms are facing up. You can tuck a pillow under your knees to keep pressure off your lower back.

* Sitting in a chair: sit up straight with your back pressed gently against the chair. Feet should be flat on the floor. Relax your elbows and rest your hands on your legs.

Next, create a quiet space in your home where you're free from all distractions. Sit or lie down in a position you find most comfortable. Relax for a few seconds and then close your eyes.

Inhale slowly and deeply, and then exhale through your mouth. Focus on your breath going in and out. Continue to do this exercise for up to 5 minutes. Gradually work towards increasing the time of each meditation. You can meditate daily, or as often as you wish.

Don't worry if your mind strays into a daydream. And it will stray, particularly this early in your meditation routine. Perhaps you may even drift off. Simply bring your attention back to your breathing, and continue where you left off. Be aware of the breath but don't force the technique.

Non-traditional meditations are perhaps the easiest approach. Here are some examples:

* Folding laundry while you listen to the washing machine hum.
* Watering your garden.
* Eating a mouth watering meal and thoroughly enjoying it.
* Sitting before a roaring fire.

These are meditative because it brings your attention to other things like sounds, movement, tastes, and visual imagery.

In the summer, I like to sit in the backyard and watch the airplanes descend and
head for the airport. I find it quite enjoyable actually and quite therapeutic.

As you become more at ease with meditation, go ahead and spice up your personal meditation space. You can create the perfect atmosphere with scented candles or aromatherapy oils.

Some people have pictures of scenic landscapes depicting sunsets, beaches, or nature imagery. You can also add plants, flowers, or colorful personal objects.
Be creative and have fun with it.

Incorporate sound effects too for a calming influence. Have a collection of CD's nearby. Select music with tranquil sounds like a waterfall or a flowing brook.

If you find them to be more irritating than tranquil, classical music is very effective.

There are some things however, that beginners should avoid. One caveat involves sitting on the floor in the classic Lotus Pose with your legs crossed. This position is difficult for a beginner to sit comfortably in for extended periods.

In addition, stay away from meditations that challenge you to go beyond your mind to reach Nirvana. Avoid attempts to unblock your chakras and balance your energies. It's also not necessary to try complex postures like standing on your head. These techniques are for advanced students.

Simple meditation can be beneficial or overall health and well-being. Practice it safely as part of your regular wellness routine.

Learn more about this author, Audrina Kingston.
Click here to send this author comments or questions.

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