This is a breathing meditation to help lower anxiety and high blood pressure.
It includes the 4-7-8 slow breathing technique, as recommended by the American Heart Association.
Sit in a comfortable position where no one will disturb you.
Close your eyes. Keep your back straight.
Rest your hands gently on your lap.
You should feel relaxed and at ease.
Soften your muscles, especially in your face and neck.
Move your head slightly—up and down, left and right.
Feel your neck releasing any stiffness.
Let go of all worries and distractions.
This time belongs only to you.
There is nothing to worry about.
Take a few slow breaths,
in through your nose,
and out through your mouth.
With every exhale, release tension and soften your body.
Forget about the past,
and stop worrying about the future.
Our bodies often react to stress and anxiety with fast, shallow breathing.
That kind of breathing increases anxiety,
and can raise blood pressure even more.
To reduce stress and lower blood pressure,
we need to breathe more slowly and quietly.
We also add short breath holds,
and make our exhales longer than our inhales.
This kind of breathing sends a powerful signal to the brain—
that right now, in this moment, everything is okay.
The brain then tells the body to relax,
to open the blood vessels,
and to gently lower blood pressure.
Let’s now practice the 4-7-8 breathing technique,
as recommended by the American Heart Association.
It will help calm your mind, lower anxiety,
and support healthy blood pressure.
We will breathe slower, quieter,
and count with gentle focus.
Let your mind follow your breath,
leaving no room for worries or distractions.
Breathe in for 4 seconds,
hold for 7 seconds,
and breathe out for 8 seconds.
4... 7... 8.
If this is your first time,
you may find it hard to hold your breath for 7 seconds,
or to exhale for 8.
That’s perfectly fine.
Just go at your own pace,
make your exhales a little longer than your inhales,
and let it feel natural and comfortable.
Now, please follow along with me.
Breathe in... 2, 3, 4.
Hold... 2, 3, 4, 5, 6, 7.
Breathe out... 2, 3, 4, 5, 6, 7, 8.
Breathe in... 2, 3, 4.
Hold... 2, 3, 4, 5, 6, 7.
Breathe out... 2, 3, 4, 5, 6, 7, 8.
Breathe in... 2, 3, 4.
Hold... 2, 3, 4, 5, 6, 7.
Breathe out... 2, 3, 4, 5, 6, 7, 8.
Now, repeat this cycle on your own 4 to 8 times, depending on your health.
Stay with your breath.
Stay present.
As we come to the end of this session,
take one more slow, deep breath in...
and breathe out gently.
Feel your blood vessels expanding.
Feel your body softening.
Your mind is calm.
Your blood pressure is easing down.
Bring your awareness back to your surroundings.
Slowly open your eyes.
Have a peaceful and wonderful day.
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