We all understand the dangers of heart disease. That’s why most of us are familiar with the basic principles of taking care of the cardiovascular system: a healthy diet and frequent exercise. We try our best each day to put those principles into practice, eating lots of vegetables and getting to the gym when we can. But you can never take too many steps to lower your risk of cardiovascular problems. What if there was an easy way to supplement diet and exercise to further lower your risk? There is, and all you have to do is sit. It’s meditation!
In late 2017, the American Heart Association formally recognized the potential for meditation to reduce risk for heart disease. While the AHA acknowledges more research is needed to conclusively demonstrate the positive effects of meditation, there’s no reason not to add a daily meditation practice to your heart-healthy regimen of proper diet and exercise. Meditating is free, usually takes less than 10 minutes a day, can be done almost anywhere and requires virtually no exertion.
Meditation is an ancient practice, with historical evidence of meditation dating as far back as 5000 BC across a diverse array of world cultures. Itshealth benefitsare centered around its powerful ability to lower blood pressure and reduce stress hormones in the body. There are several types of meditation — from mindfulness practice to Transcendental Meditation. It doesn’t matter which kind you try, as long as you find it relaxing.
The key to enjoying health benefits from meditating is to set aside a few minutes each day to practice meditation and see what works for you. Over a long period of time, your body will enjoy the effects of fewer harmful stress hormones and lower blood pressure. Here are some tips to get you started.
1. Don't worry about doing it "right.
Many beginners worry that they’re not doing it “right.” Well, the great thing about meditating is there is no right or wrong way to do it. If you don’t leave your meditation session feeling refreshed, try again tomorrow. Just keep doing it and eventually you will find the habits and techniques that make it work for you.
2. Make the time.
Life can get so busy that finding even 10 minutes of quiet in a house full of activity seems impossible. But the health benefits are worth making that time. Get up 10 minutes earlier in the morning, go home over your lunch hour or go to a quiet place instead of watching TV after putting the kids to bed. Find the time of day that works for you and turn that into your daily “Zen time.”
3. Try an app.
If you’re not sure where to begin with meditating, plenty of smartphone apps can guide you through the process. Some highly rated free apps include The Mindfulness App, Headspace and Calm. Give one a whirl to stay on track with daily reminders and practices.
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