How can meditation reduce my stress?

Stress, often called “the silent killer,” is the root of many illnesses, from high blood pressure and heart disease to cancer and depression. Release the tension build up with this simple stress-release meditation, which you can do in 15 minutes.

Sit comfortably or lie down on your back. Slow your respiration to deep, abdominal breathing. Utter the word “calm” in your mind with every exhalation. You will be visualizing the relaxation of a body part and releasing tension with every exhalation. Trace the following three pathways outlined below. Start on top of your head. Inhale and then exhale while visualizing your scalp muscles relaxing. Say “calm” in your mind. Repeat this with each body part as you move down through your face, throat, chest, stomach, abdomen, thighs, knees, legs, ankles and feet. When you’ve relaxed your feet, visualize all the tension in your body leaving through your toes as dark smoke.

Start from the temples of your head. This path focuses on the sides and upper extremities. Inhale and then exhale while visualizing your temple muscles relaxing. Say the word “calm” in your mind. Repeat this with each body part as you move down through your jaws, the sides of your neck, shoulders, upper arms, elbows, forearms, wrists and hands. Once you’ve relaxed your hands, visualize all the tension leaving your body via your fingertips as dark smoke.

The final pathway begins on the back of your head. This path relaxes the back side of your body. Repeat the breathing-visualization-word routine as you go from the back of your neck to your upper back, middle back, lower back, back of thighs, calves and heels.