5 Meditation Techniques To Help Reduce Hypertension

 

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 judgment. 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.

 

 

5

organise your life

Organise Your Life

Reorganise life

If we want a peace of mind and feel good you must organise your life.

We are  living under the shadow of stress  and we don’t enjoy our life because we are  fighting the  menace of tress all the time.

We are always unhappy because we don’t  have time to take a break , our lifestyle is completely changed.

We must take some time to find out where the problem  is,

What are its impact and how can we manage our lives.

The basic steps for reorganisation of life are

Take a break

Sit down

Make a plan

Schedule the activity

Keep in mind purpose of organising life

        Peace of mind

        Self management

        Time management

        Wellness

Declutter program

Plan to do activity one at a time

Distress yourself

Now we shall discuss what activities to perform to organise your life.

How to Organize Your Home

1. Find a place for everything. Start small, maybe with one junk drawer, but find a place for everything you have. "Have a specific place that you put your keys or the mail or your child's backpack," says Judy Barnette, a professional organizer in Franklin, Tenn. "People waste so much time looking for lost or misplaced items."

2. Eliminate clutter. Open the mail over the garbage and throw out junk mail right then. Evaluate whether to keep receiving magazines you never have time to read, or consider rotating subscriptions. Gather frequently used papers such as phone lists and take-out menus in a three-ring binder.

3. Simplify the morning rush. Each evening, decide what you'll wear the next day, and press it if needed. Also gather anything you'll need to take with you in the morning, and put it in a spot near the door.

4. Do wardrobe maintenance. Go through your closet at least twice each year, and take out anything you haven't worn in the past year or no longer need. Donate your surplus to a local shelter or to your church's clothing closet.

5. Institute a paper routine. "If you do have to stack up the mail, have a set time each week when you will sit down and go through it," Barnette says. Designate a specific spot for bills, and pay them consistently by tracking the due dates on your calendar.

6. Use technology. Consider scanning papers you want to keep—including everything from household records to old college papers—and keep them on a disk. Then you can shred and toss out the papers. 

How to Organize Your Workspace

7. Tame your desk. Keep only supplies you need daily on your desktop. Gain more desk space by mounting your keyboard underneath and raising your computer monitor with a monitor arm.

8. Control your messages. Think before giving your email address or cell phone number to everyone; incoming information may be easier to manage if it all goes through one form of communication.

9. Supercharge your communication. Jot down an agenda before making a phone call, so you don't forget important points. And be clear about the response you need when sending a message to a colleague—they can then provide a full response, even if they don't reach you directly.

10. Maintain responsibility for your projects. Keep a written record of what you've delegated, and follow up so nothing falls through the cracks.

11. Conquer your filing. Create a filing system for your electronic documents that mirrors the one you have for paper. Sort, file and purge electronic information regularly. Also, keep a file index and always check the index before creating a new file, so you avoid making duplicates.

How to Organize Your Meals

12. Plan ahead for meals. Plan dinner menus each weekend for the following week, and use a slow cooker or other time-saving cooking techniques as often as possible.

13. Maintain a shopping list. Keep your grocery list on the refrigerator or another visible spot so that you'll write down needed items as you remember them. Consider using one of many smartphone apps available to create and maintain lists. Then shop every other week to avoid running to the store every time you need an item.

14. Organize your kitchen. Use clear containers for pasta, cereal, and similar items, so you can quickly see the quantity you have. Group items together according to how you use them, says Kathy Firkins, a professional organizer in Midland, Texas. For instance, keep all baking ingredients together.

15. Keep a stocked pantry. Even if you don't have an actual pantry in your home, adhere to the pantry concept of stocking up on necessities. "A beginner's pantry focuses on convenience and contains backup products for each storable item used in the home," says Cynthia Townley Ewer, editor of OrganizedHome.com. "A good first goal is a three-day supply of food and hygiene supplies adequate to support your household plus one additional person."

16. Clean as you go. Rather than keeping a sink full of dirty dishes, make a habit of washing each dish (or putting each dish in the dishwasher) when done with it.

How to Organize Your Time

17. Overestimate. Allocate twice as much time for a task as you think it will take. This accommodates for interruptions and stopping to get more information.

18. Make projects manageable. Break large projects into small, sequential steps. Schedule these steps into your day with your planner.

19. Keep lists. "Most people have a hard time remembering things," Burnette says. "Keep a pad of paper by your bed, in your car, in your desk—and when you think of something, write it down."

20. Keep small projects with you. "Keep things in your car that you need to read," Burnette says. "Read them at the doctor's office; read them in line at the post office. If you view this as a time to catch up, you won't mind when you have to wait."

21. Use a planner. Whether it's a paper notebook, a computer software program, or a handheld electronic device, use a planner to track appointments and tasks, and keep track of your time.

How to Organize Your Relationships

22. Keep track of important dates. From friends' birthdays to dinner dates, keep social appointments in your planner, online calendar or smartphone, and train yourself to rely on it.

23. Wear a watch (or keep your phone close by). Keep track of time, and allow yourself enough time to arrive early for every appointment, whether it's a movie with a friend or lunch with your mother. Being late shows a lack of respect for the other person.

24. Schedule friend appointments. If it seems like you're too busy to spend quality time with friends, ask them to plan ahead of time for lunch, a hiking trip or another get-together. Track these appointments just as you would an important business appointment, and make a point to keep them.

25. Make use of technology. If finding time to stay in touch with friends seems difficult, try catching up on the phone while you're grocery shopping or waiting in line at the post office. Make time to Skype or video chat with friends and family who live away.

---

21 day challenge

Hi!  Welcome    back  

.

Everybody is waiting   eagerly for our personal freedom. We have been directed to remain indoors

till   3rd of   May   to    safeguard   ourselves against corona virus.

The directives   given by the administration   have so far being   followed  .  Some of the preventive measures being taken are as follows

hand washing

Sanitisation

Social distancing

Wearing Mask

 Boost Immunity

But the threat   will not end after lock down.  It will continue till vaccine is prepared for its cure.

Ok  I have been following guidelines  and  so far so good  but I cannot relax ,I have to be careful.

As I have been getting lot of suggestions   from various sources regarding making best use of lock down period so I decided to chalk out a program for myself which I call as

          21 day challenge   to be fit n fine.

1.       Learn meditation

2.       Read books

3.       Detox

4.       Yoga practice

5.       Immunity building

6.       Organise life

7.       New habits formation

8.       Diet plan

9.       Walk daily

10.   Play with kids

11.   Talk to self

12.   Spiritual practice

13.   Start a new hobby

14.   Social networking

15.   Body care routine

16.   Relaxation exercises

17.   Listen classical music

18.   Self   Improvement

19.   Write books

20.   Write poems

21.   Recall good moments of life

The idea behind this program is to organise myself, getting rid of my   weaknesses and forming new habits

I have learnt that if you want to form a new habit you should practice it   for 21 days

Another point   , one should be physically fit n mentally fine to fight against corona virus.

I suggest every  one of you should make this program and   start implementing from today.

You should not follow what others say rather you should do what is   good   for you

I hope this will benefit you to a great extent

hum kya kare

हम  क्या करे

 करोना   को  हारने  के लिए हमे जो भी करना  है वह हम कर रहे है
पर  हम चिंतित भी है की कब  करोना  का कहर  ख़त्म  होगा
कोई सही बात नहीं  बता रहा है
हमें  इस अवधि  में तो खुद को  शारीरिक तथा  मानसिक रूप से स्वस्थ रहना है
ताकि भविष्य में आने  वाली   मुसीबतों  का डट  कर सामना कर  सके

आज का सुविचार
हारिये  न  हिम्मत बिसारिये न हरी नाम 
जाहे विधि राखे  राम  ताहे  विधि  रहिये 

ज़िन्दगी का  सफर

हम  हर  समय   दूसरो की गलतियाँ  ढ़ूढ़ने  में अपना  बहुत सा समय  बर्बाद  कर देते हैं

हर परिवार में  बहुत  सारी  समस्या  इसी कारण  होती  है
अहम् की भावना तथा  दूसरो की   गलती बताना  हमारा  पहला काम होता है
यदि हम इस आदत को  बदल लें  तो हमें
 जीवन में खुशियां  मिलेंगी

टिप्स

हर दिन सूर्योदय से पहले  जाग जाये
यह सेहत के लिए काफी अच्छा है

खुसियो के   पल

गुलज़ार  की  शायरी

आँखों से आँसुओं के मरासिम पुराने हैं

मेहमाँ ये घर में आएँ तो चुभता नहीं धुआँ

यूँ भी इक बार तो होता कि समुंदर बहता

कोई एहसास तो दरिया की अना का होता

आप के बाद हर घड़ी हम ने

आप के साथ ही गुज़ारी है

दिन कुछ ऐसे गुज़ारता है कोई

जैसे एहसान उतारता है कोई

आइना देख कर तसल्ली हुई

हम को इस घर में जानता है कोई

kahna asan karna muskil

कहना  आसान  करना  मुश्किल

मै  सुबह से ही यह   सोच   रहा  था की  हम अपनी ज़िन्दगी के गम कैसे  कंम  करे
जब भी शोर होता है तो  ऐसा लगता है की  कहीं  दूर  सूनसान  जगह  चला  जाऊं

क्या कभी हम  अपने भावनाओं  पर  नियंत्रण कर  सकेंगे

क्यों हम एक दुसरे से नफरत करते है

अगर कोई  थोड़ी  सी भी गलती कर दे तो बस  सारा  आसमान  सर  पर

  

और खुद गलती करे तो बस हंस कर  टाल   देते है

   

 जब से मै   यह ब्लॉग  लिखने लगा हूँ  तब से

  

मेरे मन में उथल पुथल मची रहती है

  

मै  कोई रास्ता  ढूंढ़  रहा हूँ जिससे  हम अपने में बदलाव ला सकते है

  हमारी  बहुत  सी   परेशानिया  हमारी ही  देन  है

  

हम जो गलती करते  है 

 हमारे जो संस्कार है

   

हमारी जो आदते है

 हमारा   जो नजरिया  है

  इन्ही   कारणों  से हमारे जीवन में दुःख  है 

 हमे आध्यात्मिक बनना होगा ताकि हमारे मन में प्रेम भाव हो

  

अभी हमारे पास  समय  है हमें  प्रयास करना है  की किस तरह जीवन में खुसी आ आये

  दूसरी बात  आज बहुत ज़रूरी हो गोया है  की हम खुद को स्वस्थ रखे.

 इसके लिए  हमें अपना इम्मुनिटी  सिस्टम  मजबूत करना होगा

  इसके लिए आयुष मत्रालय ने कई सुझाव दिए है

 हमें   उन   सुझाव पर अमल  करने  होंगे

    

तीसरी बात  इस लॉक डाउन के समय हम  भावनात्मक   स्तर  पर कमजोर हो रहे है

 कुछ ऐसा करना होगा जिससे तनाव दूर हो  और हम  ठीक महसूस कर  सके 

  

 आज हमने  एक  वीडियो देखा जो काफी प्रेरणादायक था

 कई लोग वीडियो कॉन्फ़्रेंसिंग के माध्यम से एक   गाना  गा  रहे थे और एन्जॉय कर रहे  थे 

 यह एक अकेलापन दूर करने  का  शानदार  तरीका  है 

   

एक क्विज  आपके मनोरंजन  के लिए 

 अब गुनगुनाने का समय 

ज़िन्दगी  कैसी   है  पहेली   हाय 
कभी  तो  हंसाए  कभी ये  रूलाये 

mere parivar ke varishta log

मेरे परिवार के वरिष्ठ  लोग

हमें प्रति  दिन सैकड़ो  मैसेज  सोशल मीडिया तथा  न्यूज़  मीडिया से प्राप्त हो रहे है
 यह  सारे  मैसेज सभी के लिए नहीं है
हमें तो उन्ही  मैसेज  पर विचार करना   है   जो   हमारे  लिए उपयोगी हो
  इन  दिनों  मेरे मन में भी बहुत विचार आते है  जिसे  दो श्रेणी में रखा जा सकता है
पहला  वह विचार जो  मेरे लिए अहम् है
तथा दूसरा वह जो  मै  किसी और के भलाई या सुरक्षा के लिए करना चाहता हूँ
पर  मै  खुद एक सीनियर सिटीजन हूँ   पर  समझ  में नहीं आता  किस  तरह अपने जैसे लोगो  की  सेवा कर सकू
क्योकि सेवा हमारा  परम धर्म है  और इस तरह हम  प्रभु  की आराधना कर सकेंगे

मेरे परिवार में अभी ३ सीनियर सिटीजन है ो उनकी  उम्र  अभी  ६० से ऊपर  है  उनमे  से  सभी किसी न किसी व्याधि से पडित है
ऐसे में हमारी चिंता जायज़ है
पर चिंता से  क्या होग
कुछ हमें भी करना होगा ताकिपरिवार  के मुखिया पर  दबाव  कम  हो

हम क्या करे क्या न करे

मन   को  मजबूत  करे क्योकि मन के  हारे  हार  है मन के जीते जीत
और गुनगुनाये
ज़िन्दकल गी एक सफर सुहाना
   कल  क्या हो  किसने जाना

स्पिरिचुअल प्रैक्टिस  करें
ओम  चैटिंग तथा  प्राणायाम  करें
प्लेइंग विथ किड्स
 बच्चो  को कहानियां   सुनाये
 सीरियल देखे
कोरोना कोहराम की कहानियो  से दूर  रहें
अफवाहों से दूर रहे
अपना ख्याल खुद रखे
याद  रखें  की   अभी भी महाराष्ट्र  जैसे  राज्य में ९० से ऊपर के  लोग स्वस्थ है और
कोरोना की लड़ाई लड़ रहे है

और भी कई उपाय है  जिसे आप सुविधानुसार अपना सकते है

हम भी प्यार के दो बोल कर उनकी  हिम्मत  बढा  सकते है

हमने एक  छोटी सी पुस्तक तैयार की है  यदि आपके पास समय  है तो जरूर पढ़िए

  CLICK HERE PL

आपके  विचार का स्वागत है है 

kya karoo ab ?

क्या  करूँ  अब  ?

हर तरफ त्राहि  है त्राहि  मची है
हर कोई कोरोना  के कहर से  सहमा  हुआ  है
 हम सब घर  में  दुबक कर बैंठे  हुए  है

  इस सब का  हमारे मन पर  बहुत असर   हो रहा है
कुछ भी करने का मन  नहीं करता
बस इंतजार है  कब करोना  का कहर समाप्त  हो
पूरी ज़िन्दगी ठहर  सी गयी है
सोशल  मीडिया  पर केवल  करोना  छाया  है
ज़िन्दगी कितनी प्यारी  है हम सबको
मौत का भय  ने हमे  बुजदिल बना  दिया है

मै  सोच  रहा हूँ क्या  करूँ 

इस समय ज़रूरी है  डर   से  कैसे  बचे 

चिंता  नहीं करना  है  

हिम्मत और आशा 

सर्वशक्तिमान में विश्वास 

हमने अपने लिए कुछ गाइडलाइन्स बनायीं है जिसे  

हम  फॉलो  करना चाहते है 

१.  जान है तो जहाँ है   अतः शारीरक रूप एवं मानसिक रूप से स्वस्थ रहना 

२. मन में पॉजिटिव बाते सोचना 

३. लोगो के साथ   पॉजिटिव  सन्देश  शेयर करना 

४.  तनाव से बचने के लिए गलत आदत नहीं  पालना  

५. ऐसा कार्य करना जिससे दूसरो को भी  तनाव से मुक्ति  मिले 

६. मन शांत करने के उपाय 

७, अपने मन की शुद्धि  करना 

८. अच्छी किताबे  पढ़ना 

९. परिवार के साथ समय बिताना 

१०. प्रभु को याद करना  जिसने हम सबको बनाया है 

हम सबको कुछ ऐसे उपाय करने होंगे ताकि  आप इस  लॉक  डाउन  के ानव को झेल सके 

थोड़ा समय निकालिये  और खुद से बाते करिये  और आप पाएंगे  आप का मन शांत हो गया 

 आप कुछ  कहना चाहते है तो कमेंट जरूर करे 

ज़िन्दगी का सफर  है ये कैसा सफर 

किसी  ने जाना नहीं  किसी ने  माना  नहीं 

धन्यवाद