Med­i­tate

Health & Nutrition - - FITNESS FORUM -

Med­i­ta­tion can slow the heart rate, lower the blood pres­sure, re­duce the breath­ing rate, di­min­ish the body’s oxy­gen con­sump­tion, re­duce blood adren­a­line lev­els, and change skin tem­per­a­ture.

1 Select a time and place that will be free of dis­trac­tions and in­ter­rup­tion. A semi-dark­ened room is of­ten best; it should be quiet and pri­vate. If pos­si­ble, wait two hours af­ter you eat be­fore you med­i­tate and empty your blad­der be­fore you get started.

2

Get com­fort­able. Find a body po­si­tion that will al­low your body to re­lax so that phys­i­cal sig­nals of dis­com­fort will not in­trude on your men­tal pro­cesses. Breathe slowly and deeply, al­low­ing your mind to be­come aware of your rhyth­mic res­pi­ra­tions.

3

Achieve a re­laxed, pas­sive men­tal at­ti­tude. Close your eyes to block out vis­ual stim­uli. Try to let your mind go blank, block­ing out thoughts and wor­ries.

4

Con­cen­trate on a men­tal de­vice. Most peo­ple use a mantra, a sim­ple word or syl­la­ble that is re­peated over and over again in a rhyth­mic, chant-like fash­ion. You can re­peat your mantra silently or say it aloud. It’s the act of rep­e­ti­tion that counts, not the con­tent of the phrase. The goal is to fo­cus your at­ten­tion on one thing, thus block­ing out or­di­nary thoughts and sen­sa­tions.

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