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October 9, 2009, Newsletter Issue #236: Meditation Techniques
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Tip of the Week
Studies reported in New Choices in Natural Healing suggest that meditating for 20 minutes twice a day can help lower high blood pressure. Here are a few meditation techinques to get you started: *Concentration meditation uses a picture, a word or phase (mantra), or an object (such as a candle flame. *Sensation meditation uses breathing to focus the mind. Just simply be a witness to the breath. Do not attempt to alter or change the breath. If your mind begins to drift, the object is to refocus your attention on the object. Mindfulness meditation is more complex. Instead of focusing on a single sensation or an object, you allow thoughts, feelings and images to float through you mind. In mindfulness, you are a dispassionate observer. You can note your thoughts, desires, and sensations in a sorting action, but you let them go in and out of your mind without expressing feelings, either positive or negative about them. A simple mindfulness meditation might work this way: Find a quiet spot and sit in a comfortable position. Take several slow, deep breaths. As you breathe out, ask yourself "Who am I?" Note the associations yo make (ie. "I am a mother", "I am a husband", "I am a businessperson", " I am tired", Or "I am angry") in your head. Do not judge them or have any opinion, just note them. If you think "I am a businessperson" and become anxious about an appointment, for example, refocus your mind on the question, "Who am I?" Practitioners suggest doing this meditation routine for 20 minutes, twice a day at first. Meditation takes time and practice. Dont get frustrated keep trying.
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