How to get rid of All dust/specs on sensor and lens? - 1

I have a Nikon D200, and when I use high f-stops, like f/22 the dust and specs are more in focus, and more noticeable.

Here is a sample image of what I'm talking about:

I'm currently using a micro-fiber cloth to clean the lens (front and mount side), and cleaning carefully the mirror. Is there's better or more safe way to do this YOURSELF?

Added (1). Oh, and is this a result from the lens being dirty, or the sensor?

There are kits made for cleaning DSLR sensors. Cleaning the mirror won't get dust off the sensor. While it's possible to do it yourself with most all DSLRs, realize that one little scratch on the sensor will give you a worse, and expensive-to-fix, problem.

You might want to go to the Nikon forums at http://www.DPReview.Com -- there are a bunch of people who will have had experience with this particular camera.

Pay someone else to do it properly and carefully.

That is dust on the sensor. Dust on the surface of the lens will not be in focus like that. Cleaning the mirror will do nothing since the mirror flips up and out of the light when the sensor is exposed. Take your camera to a camera shop and pay a few dollars to have the sensor professionally cleaned.

Oh yeah NEVER CLEAN THE MIRROR WITH A CLOTH!