Tips for successful meditation

For some novice meditators, the quest for inner peace can get a bit ... stressful. Do I "om?" Picture a white-sand beach? Breathe white light out of my nostril? Can I scratch that itch on my back before I lose my mind?

Studies show that meditation has many health benefits, from lowering blood pressure to boosting happiness. But nothing defeats the purpose like stressing out about it. So let's keep it simple.

Stephan Bodian, a California psychotherapist and author of "Meditation for Dummies," recommends mindfulness meditation as best for stress reduction. In mindfulness meditation, you let yourself be fully present in the moment by focusing on your breath.

Bodian offeredfive pointers:

EYES and tongue Close your eyes, keep them open or leave them half open, but pick one way and stick with it throughout the meditation. To stabilize your tongue, rest it lightly on the roof of your mouth.

This Zen technique is believed to cut down on subvocalization, which is when your tongue moves slightly with the thoughts that pass through your head.