Lie on your back, arms resting at your sides, feet slightly apart, eyes closed.

Breathe in and out evenly, such as this: 2 counts breathe in; 2 counts breathe out; continue for about a minute.

Now, stop counting breaths and beginning at your feet and working up to your face, alternate contracting and relaxing your muscles.

Next, visualize lying in a peaceful setting - perhaps on the radiantly warm sand at the beach.

Let your body sink, sink, sink into the surface and as you do, let stress flow away from your body - down into the deeper layers of sand.

Stay awake while your body relaxes; enjoy the moments of peace and relaxation.

After 5 to 15 minutes take a deep breath, stretch out and stand; relaxed, refreshed.

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Article - Susan Helene Kramer

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For offline reading

Meditation Lessons for Adults
More than 70 offerings, from guided meditation techniques to on-the-go stress relief and relationship meditations interspersed with verse, and a section of special occasion prayers. 114 pages.

Meditation for all Kids
Sitting, walking, dance and group circle meditations, along with positive affirmations, verses and benefits of meditation for kids of all ages and abilities in a 100 page book with illustrations.