As a somewhat high-strung person, I needed something to help me calm down and de-stress in order to handle high-paced environments. As Americans, we tend to be on the go from the time we wake up to the time we go to sleep. My day holds no exceptions.

I always associated meditation with eastern religions and a robed guru sitting in the lotus position chanting “OOOMMM.” Although meditation originated in the East, and is rooted in such religions and ways of life as Buddhism, Taoism, and Hinduism, it doesn’t need to be done as a religious or spiritual practice to be useful. Of course it is most helpful with the acknowledgment that we are mind, body and spirit as separate but unified entities. Meditation helps bring attention to these factors, and builds a foundation from which we can find a calm contentedness.

What is meditation?

There are several types of meditation practices, and each religion has specific exercises in mediation that can range anywhere from 4-50 basic types. In western culture, or for non-Buddhists, meditation techniques are used in the search for mental and physical health as well as for Buddhist and non-Buddhist spiritual goals.

The most basic form of meditation is mindfulness of breathing. Focusing on the breath, the meditator learns to acknowledge the amount of thoughts that continuously clutter the mind and add to stress through the struggle to concentrate on single objectives and remain on task.

The idea is that through the practice of mindfulness of breathing, the meditator will learn how to acknowledge the other thoughts that creep in, but then refocus attention onto the inhalation and exhalation of the body, or the job at hand. The struggle of the mind becomes less as the meditator practices the exercise of refocusing attention. Other types of meditation include: contemplation, moving or walking meditation, chanting, and visualization. Types of movement meditation include yoga and Tai chi. Breathing or mindfulness of breathing can also be called stillness meditation.

How to do Breathing Meditation

After you learn the basic breathing technique, you will find that you can meditate anywhere and at any time as the need arises. To begin, set aside 15 minutes a day where you can be comfortable and alone. The morning is ideal as you will start your day in a relaxed and calm state.
1. Wear comfortable clothing and sit in a comfortable position making sure to keep your back straight. A straight back helps keep your mind from becoming sluggish.
2. With your eyes partially closed, breathe in and out naturally paying attention to the feel and sound of your breath. As you become more practiced, you can then employ more specific breathing techniques (See the blog archives for directions on conscious breathing through a three-step process under Prevention through Nutrition).
3. When thoughts come into your mind drawing the focus off of your breath, acknowledge them without judgment, and bring your attention back to your breath.
4. Repeat this process for 15 minutes.

Don’t be surprised if a variety of emotions begin to surface. Some people may even weep. A single emotion such as sadness or nostalgia may surface, or you may feel multiple emotions at once such as anger, sadness and joy. Practice allowing the feelings to surface without judgment, as with the thoughts, and then bringing the focus back to the breath. There are no rules in meditation, so if emotions and thoughts don’t surface, that’s okay too. But if they do, there is a reason for it. The meditation exercise transports these thoughts and feelings from the sub-conscious to the conscious, allowing you to live more deliberately or fully.

When stressful situations arise as the day passes, or if you begin to feel anxious, take a moment to focus on your breath which will help you to de-stress and regain your serenity. Knowing how to meditate can help keep you calmer, and in turn, your blood pressure will remain relatively unaffected by stress and therefore your heart won’t need to work as hard.

-Anne

Do you have any home remedies using Meditation? Comment and share them with us!

Share this post!

When you visit the doctor, do you find your blood pressure always higher than normal? You may have hypertension, more commonly known as just plain ol’ high blood pressure.

How is hypertension diagnosed?

If a doctor suspects you to have hypertension, he will order your blood pressure to be monitored once a week for a few weeks. After, if he finds your elevated blood pressure to be chronic, you will most likely find yourself with the diagnosis of hypertension.

That is after you have a few more tests… which will most likely include peeing in a cup and lots of blood work. Why? Because there are two kinds of hypertension: primary and secondary.

Over 90% of all adults with chronic high blood pressure will be diagnosed with primary hypertension. This means there is no clear cause as to why you constantly experience high blood pressure.

Secondary hypertension is when high blood pressure is a result of another illness, like renal disease. Secondary hypertension is diagnosed frequently in adolescents and very rarely in adults.

What you can do to lower your blood pressure

Treating hypertension is important. If left out of check, high blood pressure can lead to heart attack, stroke or kidney failure… and even death later on. You need to take care of yourself and don’t fret. It’s pretty easy to do!

Start exercising regularly. Regularly means at least 15 minutes 3 times a week, and more is always better. Aerobic exercises in particular are great for your heart and good for lowering your blood pressure. Aerobic exercises include anything from jogging, cycling to doing 100 jumping jacks. Anything that gets your heart going is considered aerobic (or cardio) exercise.

Reducing your salt intake is easier said than done because even pre-packaged, so-called health foods are often jam-packed with sodium. Be label conscious and see just how much sodium is in the little things you eat every day. It adds up!

It may sadden you, but you’ve got to kick the habit. No more smoking. No more alcohol. Not only will you be lowering your blood pressure, but you’ll also work in preventing other disease and illness.

Eat a banana! Potassium is a key nutrient in lowering blood pressure, so next time you’re going out take one with you. They were made portable for a reason.

Enjoy a meal with some garlic. Garlic has been shown not only to help with overall heart health, but to lower blood pressure as well. If you don’t enjoy the taste of garlic or worry about garlic breath, you can take a garlic supplement instead.

Studies have also shown that Omega-3 fatty acids play an important part in heart health and in lowering blood pressure. Even the American Heart Association says so! You can find heart-healthy Omega-3s in the form of fish, seeds, nuts and supplements.

–Magdalena

Do you have a home remedy for hypertension? Comment and tell us about it!

Share this post!