| Meditation is an ancient practice that has always | | | | through your nose. As you inhale, allow your |
| had positive effects on health and mood. What | | | | abdomen to fill with air first, then slowly bring up |
| allows meditation practice to persist is that in can | | | | the air into your chest and upper chest. Exhale in |
| be practice just about anywhere, and by anyone. | | | | reverse through the nose, allowing your chest to |
| One opportunity for meditating is often | | | | empty first, then your abdomen. Make sure that |
| overlooked as being too noisy, the 'Rush Hour' | | | | your exhalations are longer than your inhalations |
| The Rush Hour can be a noisy environment and | | | | as this will help your body to relax more quickly. |
| the ride to work may leave one exhausted and | | | | Step Five: After your breathing becomes |
| moody, making for a bad day. The following | | | | rhythmic, focus your attention to the point |
| exercise can increase your energy for the day | | | | between your eyebrows and begin to notice the |
| and allow you to arrive to work in a positive | | | | sounds coming through your ears. Whether it is |
| mood. It can be practiced on a train, bus or plane. | | | | the noises of the vehicle you are riding, people |
| You can begin this exercise passively, gradually | | | | talking, or even the music from someone's |
| increasing the time you spend. With practice, your | | | | walkman, feel the vibrations of the sounds |
| rush hour will become a smooth ride. | | | | entering your body. Direct these sound vibrations |
| First step: Find a seat. You may also do this | | | | towards the point between the eyebrows. |
| standing up, but make sure that you and your | | | | Step Six: While maintaining the deep rhythmic |
| property is secure. | | | | breath, allow the sound to become part of |
| Step Two: Once you have found your seat, sit | | | | you...imagine that you are immersed in a sea of |
| down comfortably with your back straight and | | | | different sounds and vibrations and allow them to |
| head level. If standing, make sure your back is | | | | become part of you and you part of it. |
| straight and feet are firm. | | | | This may be practiced throughout your ride, or in |
| Step Three: Place both hands, palms down, flat on | | | | between stops. Start slowly, practicing this for a |
| your knees, if you have a bag or backpack, place | | | | part of your trip, and gradually work your way |
| it on your lap and run your hands and arms | | | | up. Be aware at all times and refrain from falling |
| through the straps and clasp your hands together. | | | | asleep. It will be tough at first, but with practice, |
| If standing, hold on to a strap or pole and make | | | | it'll become easier. This exercise will also help with |
| sure you are secure. | | | | your regular meditation practice as it will help still |
| Step Four: Close your eyes and breathe deeply | | | | the mind. |