MEDITATION
WHat is Meditation?
Meditation is a practice where an individual uses a technique – such as mindfulness, or focusing the mind on a particular object, thought or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state.
HOW DO YOU MEDITATE?
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Sit or lie comfortably.
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Close your eyes.
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Make no effort to control the breath; simply breathe naturally.
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Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage, and belly. Simply focus your attention on your breath without controlling its pace or intensity. If your mind wanders, return your focus back to your breath.
Maintain this meditation practice for two to three minutes to start, and then try it for longer periods.
BENEFITS OF MEDITATION
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Lower blood pressure
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Improved blood circulation
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Lower heart rate
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Less perspiration
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Slower respiratory rate
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Less anxiety
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Lower blood cortisol levels
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More feelings of well-being
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Less stress
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Deeper relaxation
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Enhances self-awareness
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Lengthens attention span
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Improves sleep
TIPS
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Exercise regularly
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Getting enough sleep
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Eating a healthy diet
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Avoid Alcohol (THIS IS A DEPRESSANT)
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Exercise
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Pay attention to sleep
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Ease up on caffeine and alcohol
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Schedule your worry time
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Breathe Deep
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Tame tense muscles
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Look for triggers
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Keep a positive attitude.
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Accept that there are events that you cannot control.
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Be assertive instead of aggressive.
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Learn and practice relaxation techniques; try meditation, yoga, or tai-chi.
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Exercise regularly.
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Eat healthy, well-balanced meals.
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Learn to manage your time more effectively.
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Set limits appropriately and say no to requests that would create excessive stress in your life.
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Get enough rest and sleep
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Don't rely on drugs and alcohol
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Seek social support.