Stress, anxiety, and high blood pressure are now widespread health problems affecting millions of people globally in today’s fast-paced society. Meditation has long been known to be a powerful practice for managing these problems. This ancient practice comes in many forms and below are five of the most popular meditation techniques that people use to reduce stress, anxiety, and high blood pressure. Raman Mittal is the Co-Founder and Chief Product Officer (CPO) of Idanim, an Indian-origin meditation app, and is 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 achieve a deeper level of relaxation, Transcendental Meditation (TM) involves silently chanting a mantra. Maharishi Mahesh Yogi invented this technique in the 1950s and has since become widely popular. It is an attractive option for individuals with busy lifestyles because it is easy to understand and can be practiced anywhere. Practicing Transcendental Meditation involves sitting quietly while repeating a mantra, which is a word, melody or phrase that has personal significance to you. By repeating the mantra you can calm your mind and achieve a deeper level of relaxation. According to experts, it can prove beneficial in reducing blood pressure, anxiety and stress.
breathing meditation
Breath meditation is one of the most popular meditation techniques which involves observing one’s breath without trying to control it. It is generally 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. It can be practiced while sitting, walking, commuting or say at any time of the day. Researchers have discovered that breathing meditation is beneficial in reducing high blood pressure, stress and anxiety.
loving care
Loving-kindness meditation involves focusing on feelings of empathy and affection toward yourself and others while meditating. This method, which has its roots in Buddhist principles, has become mainstream in recent years as a means of increasing pleasant feelings while reducing undesirable ones. During this meditation, one can focus one’s attention on a specific person or group while silently chanting kind and compassionate words. Individuals who struggle with stress, fear, or high blood pressure may find this technique valuable because it helps improve optimistic feelings while reducing negative feelings.
body scan meditation
Body scan meditation involves paying attention to different areas of one’s body and noticing any sensations that appear without passing judgment. This exercise is usually done sitting or lying down in a quiet environment where one can pay attention to their posture and breath. Starting at the toes and moving upward, the practitioner psychologically examines the body, paying detailed attention to any physical feelings such as tightness, heat, or soreness. Focusing on the present and promoting a sense of calmness and relaxation, body scan meditation has been shown to significantly reduce anxiety and depression. The practitioner can become aware of areas of tension while focusing on each part of the body and actively relaxing those muscles.
visualization meditation
It is a technique that aims to promote relaxation, calmness and peace by visualizing positive images, scenes or persons. Meditation involves visualizing a scene vividly and using all five senses to increase the level of detail. Additionally, this technique may involve visualizing a respected or cherished person embodying their qualities. Another type of visualization 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, reduce stress, and promote inner harmony.
It is important to note that meditation involves patience and persistence like other exercises like gym, swimming, sports etc. You can choose a meditation practice that benefits your physical, mental and spiritual well-being with regular training and mentorship from skilled experts.