Taking care of the beauty of our body, we must not forget about our main motor — about the heart. Proper nutrition, cardio training and calmness, only calmness is the key to a healthy heart. And if we are able to control the first two points by 99.9%, then the situation with stress is a little different.
We can repeat to ourselves a thousand times that we will not worry about problems at work. But in a hot period, they are ready to explode simply from the fact that someone accidentally stepped on our foot in public transport.
If it's really hot, this meditation can be done at work at particularly acute moments to calm down and not to break down on colleagues or clients. The main thing is to find a secluded and quiet place for 5-10 minutes.
This exercise was developed by Susanna Behr, one of the founders of the Institute of Applied Meditation in Tucson, Arizona. According to her, she worked with people who used this exercise to lower their blood pressure.
Sit up straight, back straight, chest forward, shoulders lowered and pulled back, head straight.
Focus. Close your eyes and feel your breath. Inhale and exhale. Feel the flow of incoming and outgoing air. Palms can be placed on the chest near the heart or just leave them lowered on the sides.
Listen to your heartbeat. Inhale slowly, hold your breath for a second and exhale slowly. If you can't hear your heart, feel its pulsation by placing your palms on your chest near the heart or by feeling the pulse on your wrist.
Synchronize your breathing. Let your breathing get into the same rhythm with your heart. This does not mean that you have to inhale and exhale for every beat. Try to inhale for 8 beats, and then extend the exhalation for the same number of beats. Continue to breathe in this rhythm for 5 to 10 minutes.
Try to do this exercise in the morning in order to prepare for the working day and recharge your energy. And in the evening, to clear your head and body of restless thoughts and prepare for bed. After all, a calm and healthy sleep is also the key not only to our health, but also increases our productivity.
If you still think that meditation is more suitable for ladies, you have a chance to try something new and change your mind. Think about it, it's only 10 minutes a day, and the result may be an additional 10 years of a healthy and fulfilling life.
