| While stress doesn't usually cause chronic tension | | | | falling asleep). |
| headaches, it most certainly can cause individual | | | | Close your eyes and breath deeply for several |
| headache episodes. Therefore, it is a good idea to | | | | breaths. Now, count your breaths...in, out...in, out... |
| minimize stress and induce a calm state of mind | | | | Each in and out cycle is a full count of one. Count |
| as part of your daily routine. | | | | to four breaths, then repeat. |
| Meditation is a great discipline for accomplishing | | | | That's all there is to it! |
| these aims. | | | | Alas, you'll become aware of how tedious focusing |
| How to meditate? | | | | on your breath is. You'll notice your mind rebelling |
| There are as many ways to meditate as there | | | | against the meditation, as it starts to distract you |
| are stars in the sky. I'm only going to list one | | | | with all kinds of thoughts...what to have for |
| simple method of breath-counting and provide | | | | dinner...what to wear for tomorrow's business |
| resources for other methods if you decide to | | | | meeting...how to handle a difficult child... |
| integrate meditation as a regular practice in your | | | | You'll also become aware of a variety of body |
| life. | | | | sensations, which will also demand attention, like |
| What is meditation? Essentially, it's the process of | | | | an itchy foot, tight muscles or any number of |
| quieting the mind through directed concentration. | | | | other sensations. |
| Meditators direct their concentration on an object: | | | | The key is, whenever you become distracted |
| a phrase (mantra) repeated over and over; an | | | | from counting your breaths, your task is simply |
| image in the mind's eye; your breath. | | | | to go back to counting your breaths. Ideally, you |
| There is documentation that the persistent | | | | want to detach yourself from your thoughts. |
| practice of meditation lowers blood pressure, | | | | Please note that you are NOT trying to stop the |
| decreases heart rate and and increases blood | | | | thinking process. That's impossible. You do, |
| flow. | | | | however, want to develop the ability to see the |
| You should know that meditation is probably one | | | | thoughts pass by, without attaching yourself to |
| of the hardest things you'll ever do. In fact, I | | | | them. This can take a long time to do |
| recommend that you integrate the breathing | | | | consistently. |
| exercise as a regular part of your life before you | | | | If you want to begin a meditation program, the |
| begin a meditation practice. | | | | best time to do it is first thing in the morning. If |
| Having said that, becoming an everyday meditator | | | | you can manage another session before dinner, |
| is probably the single best thing you can do to | | | | you're progress will accelerate - and you'll find |
| promote a calm state of mind. | | | | yourself with fewer headaches! |
| To start, sit up with your back straight. While you | | | | Start with 10 minutes per session and work your |
| can sit full- or half lotus, a chair will do fine (I don't | | | | way up to 30. |
| recommend lying down, as you'll be prone to | | | | |