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.
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.
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.
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.