One Minute Meditation
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Take a one minute break from whatever you are doing. Obviously right now you are reading these instructions. So finish reading first than do the exercise, or have someone read it to you.
Put your feet flat on the floor, settle back comfortably into your chair, rest your hands lightly on your lap, if it doesn’t bother you put your hands face up. In this position if your hands tingle while breathing it is a sign you are receiving positive energy from the universe. Otherwise face down is fine if that makes you more comfortable. Begin to breathe slowly, concentrate on your breathing, inhale through your nose exhale through your mouth. Repeat it a few times paying attention to your breathing. Now think about your breath and your lungs filling with air.
As you are inhaling your lungs expand, they push down on your diaphragm which causes your abdomen to push out. As you begin to exhale, pull in your abdominal muscles. This will elevate your diaphragm compressing the space in your chest. This causes the air to leave your lungs as you exhale. This is abdominal breathing, commonly called belly breathing, much healthier for you and promotes relaxation. Continue to do this a few times.
Once you feel capable of smooth abdominal breathing the next step is counting to yourself. As you are inhaling, concentrate to inhale slowly to the count of four, hold your breath for the count of two than exhale to the count of four, and hold your breath for the count of two and repeat twice. Do this for one complete minute, longer if you have the time. If not, one minute is enough for a mini break.
If you find your mind wandering and other random thoughts entering your brain that is perfectly acceptable and expected. Examine the thought, let it go and return to concentrate on your breathing.
Congratulations you have just finished a complete meditation. .
As you practice, try to lengthen the time you inhale and exhale to the count of five and or hold your breath for the count of three.
There are multiple benefits to meditation, a decreased stress level, a drop in blood pressure, a boost to your immune system, (think less illness and disease). There are also correlations to decreased anxiety and depression, less problems with eating disorders and cognitive function. American Heart Association has links to studies doing relaxation meditation daily has been enough to change the structure of the blood vessels and drop blood pressure enough to decrease antihypertensive medications and for some go off it totally. It also promotes relaxation for sleep.
With Diabetics meditation promotes a decrease in stress which helps with the management of blood sugar.
A Harvard Medical School study involved taking magnetic resonance images (MRI) of the brains of 16 study participants two weeks prior to participating in a study and also after the study was completed. The MRI images focused on areas where meditation-associated differences were seen in earlier studies. The analysis found increased grey-matter density in the hippocampus. This is the area known to be important for learning and memory, and in structures associated with self-awareness, compassion and introspection. So students benefit from this slow breathing just before a test to help them remember what they have studied.
Ideal times for meditation are at sunrise and/or sunset, but any time of the day you can fit it in is the best time to start. Chose a time that works for you. Breathe during your shower, at bedtime it usually helps to rest better.
Minimal meditation time needed for physiological changes in the body is thirty seconds, but the longer the better. So the next relaxing shower, long distance drive or red light just sit, breathe, drop your blood pressure, let the stress melt away.
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