| Meditation has many immediate benefits for those | | | | 3. Keep looking downward. Your breathing should |
| wishing to decrease high blood pressure, irritability, | | | | become slower, deeper and more relaxed. |
| moodiness, and anxiety associated with stress. A | | | | 4. Take a deep breath, breathing in from the |
| relaxed body in combination with proper breathing | | | | stomach and not the chest; fill your lungs to |
| can allow you to experience lower stress with | | | | capacity. |
| improved oxygen levels and circulation. You can | | | | 5. Exhale completely, compressing your stomach |
| immediately increase your emotional stability and | | | | to expel all air from your lungs. |
| feelings of happiness by following this simple | | | | 6. Now take four short breathes in rapid |
| technique. | | | | succession, again pulling air by breathing from your |
| I must mention, for you to truly experience the | | | | stomach. |
| benefits of meditation you must learn to master | | | | 7. Take another deep breath filling your lungs |
| silence. Most people have a really difficult time | | | | completely and hold it for a count of 5 seconds. |
| remaining still. Even if they are able to enjoy | | | | 8. Repeat this 1 long and 4 short breathes 5 |
| stillness they cannot shut off their mind from their | | | | times. |
| own raging thoughts. There are several techniques | | | | 9. On every exhale be mindful of releasing all |
| to prepare you properly for meditation. I | | | | negative thoughts and feelings. |
| encourage you to explore disciplines such as yoga | | | | 10. After the breathing exercise: |
| for a more complete lasting meditation | | | | I want you to address every thought or emotion |
| experience. The main focus of yoga is a | | | | that pops into your mind by acknowledging it and |
| meditation preparation of the body and mind. | | | | allowing your mind to let any feelings flow through |
| The whole point of using meditation for stress | | | | you. |
| relief is to completely take your mind away from | | | | 11. Now quiet your mind, focus on the stillness, |
| your worries. | | | | the silence, and stay only in this present moment. |
| Here are a few things to do in preparation of | | | | 12. After several minutes, return your eyes to |
| getting the most out of meditatingo Have an | | | | their normal focus. You should be feeling more |
| empty stomacho Make sure you are in a quiet | | | | relaxed. |
| place where there are no distractionso Make sure | | | | Meditation is not an easy thing to learn. You have |
| you are sitting in a comfortable positiono I would | | | | to be dedicated and religiously practice it in order |
| recommend meditating first thing in the morning, | | | | for it to fully benefit you. Do not be discouraged |
| so you are relaxed for the rest of your dayo | | | | for it may take a few sessions for you to retrain |
| Practice every day for at least 15 minuteso Light | | | | your mind and body to truly relax in stillness. |
| a scented candle, incense, or use an | | | | If you want to learn to meditate, I recommend |
| aromatherapy oil | | | | starting with the quick and easy sample I have |
| Quick & Easy Meditation Technique- 12 steps | | | | just given you. When you can successfully |
| to reduce stress | | | | perform that exercise, then I would recommend |
| 1. Start by sitting comfortably and making sure | | | | you look deeper into meditation and more |
| your spine is straight. Look downward and do not | | | | advanced breathing techniques. I also encourage |
| focus on anything. | | | | you to investigate using simple yoga stretches to |
| 2. Allow your eyelids to drop to a level that feels | | | | more fully prepare your body and mind prior to |
| comfortable. Do not close your eyes. | | | | meditation. |