Meditation - 3 Minutes
When you’re feeling stressed out or anxious, you may find that your body starts to display some of the most common physiological changes. The way in which your nervous system works plays a real role in how these changes affect you and your body. In the long term, these problems can lead to larger and longer-lasting health concerns.
Also known as the “rest and digest system”, the parasympathetic nervous system can change your blood pressure, promote your intestinal and gland activity, and relax the sphincter muscles. By practicing yoga and meditating, you may find that you can enhance your parasympathetic nervous system and ensure that it works well. In fact, it may take as little as 3 minutes to create a positive change in your body and health.
If you’re looking for a way in which to improve your overall health and become more spiritual, trying some meditation could be the answer. Research suggests that taking part in meditation can help to prevent illnesses such as heart disease chronic stress. With that in mind, it’s worth mastering a meditation sequence that targets your nervous system in a direct way.
Benefits of this Meditation
Improved breathing
Improved digestion
Stress reduction
Relaxation and calmness
Naturally enhances the immune system
Lowers blood pressure levels
Protects the body from heart disease
“Relaxation can only come to you if you have relaxed yourself. One way to do it is to feel you are a part of the Universe, and the Universe is a part of you. You are as beautiful as the Universe is beautiful. Without you, the Universe is not beautiful, nor are you beautiful without it. So feel relaxed.”
How to do this Meditation
Directions
1. Start by sitting in Easy Pose with your legs crossed. Roll the lower part of your spine forward a little.
2. Move your chest out so that the area is entirely open. Your chin should be tilted forward and downward.
3. Raise both arms upward so that they are at a 60-degree angle from your body. Ensure that you lock your elbows and that your arms are entirely straight.
4. Turn both of your palms upward so that they are facing the sky. Keep your fingers straight while pressing your fingers and thumbs tightly together.
5. Flex your wrists backward so that they are also at a 60-degree angle from your arms. You will need strength to keep them in the correct position.
6. Almost fully close your eyes and then repeat the Sat Naam mantra in your mind.
7. Concentrate on your breathing. Take long and deep breaths and then slowly inhale. The longer you are able to breathe in and out, the more intense the session.
8. To end the meditation, breathe in and then out. Hold that for a minute, if possible.
Beginner’s tip: When you first start out, you will meditate for just three minutes. However, as you progress, you can add more time to your practice. The longer you are able to maintain your strength and focus, the better.
