Top 5 meditation techniques to help alleviate hypertension
Darpan News Desk IANS, 19 May, 2023 10:27 AM
Stress, anxiety, and hypertension are now widespread health problems that impact millions of individuals globally in today's fast-paced society. Meditation has been long known as a powerful practice to manage these problems. This ancient practice comes in a host of forms and below are five of the most popular meditation techniques people use to reduce stress, anxiety, and hypertension.
Raman Mittal is the Co-Founder and Chief Product Officer (CPO) of Idanim, an Indian-origin meditation app, and also a trained meditation practitioner. He has shared 5 meditation techniques like Mindfulness Meditation, Love- Kindness Meditation, etc. to deal with these issues.
Transcendental Meditation
To accomplish an intense level of relaxation, Transcendental Meditation (TM) entails silently chanting a mantra. Maharishi Mahesh Yogi invented this technique in the 1950s, and it has become extensively popular since then. It is an attractive alternative for individuals with hectic lifestyles since it is simple to grasp and can be practiced anywhere.
When practicing Transcendental Meditation, one needs to sit quietly while repeating a mantra, which is a word, music, or phrase that has personal significance to you. By repeating the mantra, you can calm your mind and achieve a deep level of relaxation.
According to experts, It may prove to be beneficial in reducing blood pressure, anxiety, and stress.
Breath Meditation
Breath meditation is one of the most popular meditation techniques which involves observing one's breath without trying to control it. This is usually the go-to meditation for beginners as well as advanced practitioners. The reason this meditation is so widely practiced is that it can be done anywhere. One can practice it while sitting, walking, commuting, or for that matter, any time during the day. Researchers have discovered that breath meditations are advantageous in lessening hypertension, stress and anxiety.
Loving-Kindness Meditation
Loving-kindness meditation involves focusing on feelings of empathy and affection for yourself and others while meditating. This method, which has its roots in Buddhist principles, has become mainstream in recent years as a means of enhancing pleasant emotions while minimising undesirable ones.
During this meditation, one can narrow his or her attention to a specific person or group while calmly chanting kind and compassionate words. Individuals who struggle with stress, fear, or hypertension may find this technique valuable since it helps in improving optimistic feelings while diminishing negative ones.
Body Scan Meditation
Body Scan meditation incorporates paying attention to various areas of one's body and observing any sensations that appear without passing judgement. The practice is typically performed sitting or lying down in a serene environment where one may pay attention to their posture and breath.
Commencing at the toes and proceeding upward, the practitioner psychologically examines the body, paying detailed attention to any bodily feelings like tightness, warmth, or soreness.
Concentrating on the present and fostering a sense of peace and relaxation, body scan meditation significantly helps in mitigating anxiety and depression. The practitioner may become aware of the areas with tension while concentrating on each body part and actively calming those muscles.
Visualisation Meditation
It is a technique that aims to promote relaxation, tranquillity, and serenity by visualising positive images, scenes, or individuals. The meditation involves vividly imagining a scene and utilising all five senses to enhance the level of detail.
Additionally, this technique can include envisioning a revered or cherished individual to embody their virtues. Another type of visualisation meditation involves picturing yourself accomplishing specific objectives, which can help boost confidence, concentration, and drive. This method is often used to enhance one's mood, alleviate stress, and promote inner harmony.
It is crucial to keep in mind that meditation involves patience and persistence like other practices, such as gym, swimming, sports, etc. You can pick a meditation practice that benefits your physical, mental, and spiritual well-being with regular training and advice from proficient experts.
The research indicates that participation in a regular workout regime improves blood glucose control, preventing or delaying the onset of type 2 diabetes, and boosts your body's sensitivity to insulin, countering insulin resistance.
According to studies, just by being stressed, your bodily requirements for certain nutrients such as vitamins B & C, selenium, magnesium, etc. increase. Just by eating foods that are rich in these nutrients, you may be able to manage your stress levels. In fact, there are studies showing that quality nutrients taken long-term can have a positive impact on your body.
There are more than 100 different types of arthritis, but the most common are rheumatoid arthritis and osteoarthritis (OA) (RA). OA is the deterioration of the cartilage that covers the ends of bones, as opposed to RA, which largely affects the immune system and can harm joints, muscles, connective tissue, tendons, and fibrous tissue. Any joint, including the hands, hips, knees, and spine, can be harmed by it.
The disease is no longer limited to the elderly but is also increasing among the youth. Long working hours along with a sedentary lifestyle is putting too much strain on our spinal discs and back muscles and has highlighted the need for us to take steps and prevent any long-term complications. Thus, we share a few tips that can help you maintain spinal health and can prevent back pain.
You are nourishing not only your body when pregnant, but also that of your unborn child. Your infant will fast if you do. Your blood sugar levels may rise during a fast without food or water, and you could become lightheaded. Fasting on any day is strongly discouraged if you have any pregnancy issues, gestational diabetes, high blood pressure, among others as this puts both you and your unborn child in grave danger.
Did you know that there are certain techniques to keep the sickness at bay regardless of many other circumstances? This can be accomplished by eating the correct foods. Many factors contribute significantly to the prevention of illness.
