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" For centuries, people have turned to Eastern physical and spiritual practices -- such as martial arts and meditation -- to help achieve awareness and a calm state of mind. But you don&amp;#039;t have to karate chop a stack of bricks or walk barefoot over hot coals to feel the effects. Try these easy beginner steps to relaxation and mindfulness. Knead out stress Try these quick reflexology tricks from Kristine Kaoverii Weber, author of Healing Self-Massage.   To get rid of tension headaches, put your hands behind your neck and lace your fingers together to the second joint. Then, press in with the pads at the top of your palms and knead up and down. Here&amp;#039;s an insomnia cure that&amp;#039;s better than counting sheep: If your bed is against a wall, prop your legs up and, using the heel of one foot, massage the inner ankle of the other just below the anklebone. Elevating your legs disengages your sympathetic nervous system (which is responsible for producing adrenaline and that fight-or-flight response when something scares you) to help you drift off. Sat too long in one position? Soothe that stiffness by making fists with both hands and rubbing the small of your back with your knuckles to warm and relax the area.Practicing mindfulness meditation, or focusing on the present, reduces stress and anxiety and helps you slow down and enjoy every moment, says Barbara Ann Kipfer, author of Self-Meditation. When you speed through the boring everyday stuff, what are you racing toward? Tomorrow&amp;#039;s boring everyday stuff? &amp;quot;We all have to do mundane things,&amp;quot; saysKipfer. &amp;quot;But if you actually experience, say, washing the dishes -- hear the water running and the dishes clinking -- that otherwise throwaway moment is time well spent, not time wasted.&amp;quot; Here, some simple meditations to help you make the most of every day. Meditation 101   Waking up. Envision a large, robust lion stretching and roaring. Raise your arms palms forward), stretch, and breathe. Like the lion, leap forward into your day. On the road. Think of each day&amp;#039;s commute or carpool as a unique experience. When you sit down on the bus or in the driver&amp;#039;s seat, take three breaths. Then, notice the environment, the scenery, and your fellow passengers. You&amp;#039;ll feel like you&amp;#039;re connected to the world instead of just rushing through it. Taking a break. Fully accept the present moment, including whatever you&amp;#039;re feeling -- elated, frustrated, etc. Don&amp;#039;t try to change anything; just breathe. You&amp;#039;ll learn to accept change as it comes and not fixate on the past or the future. Want more self-pampering secrets? Click here for a longer self-massage routine.     "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.redbookmag.com/body/mental-health/how-to/a1679/zen-lessons-yl/>