MEDITATION NEWS ITEM

Practice Good Breathing Technique

THURSDAY, 21 FEBRUARY 2008

Studies suggest that daily meditation of at least 15 minutes or more decreases blood pressure, lowers the heart rate, and increases blood flow to the extremities. With long-term practice, meditation may combat cognitive decline and stimulate the growth of brain tissue.

A good breathing technique is a key to successful and calming meditation. For beginners, try breath-counting. This is a common and an ideal routine for those who are new to meditation.

Try this simple 15-minute meditation technique three to seven times a week.

Choose a quiet place where you feel comfortable and you won’t be disturbed. Sit with your back straight but relaxed, on a cushion or chair.
Close your eyes.
Breathe through your nose. As you inhale, gently push your diaphragm (the sheet of muscle below the ribcage) down and outwards, filling your lungs.
When you reach the top of your breath (when you feel that your lungs are full of air), pause, then exhale through your nose in a slow, steady breath.
Count to ten as you breathe in and breathe out.

If you find that your mind wanders, don’t worry – it’s natural. Gently bring it back to the sound, feel, and quality of your breathing.

For more details on this news story, please visit www.timesonline.co.uk.

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