By Dominic Novak

Many of us are caught up in this fast paced life-style of being busy every minute of the day from the beginning of our day until our head hits the pillow. Many of us are so revved up in bed that we can’t get to sleep, so we begin to do more work until we eventually conch out. If this sounds like you then meditation is for you. 

Meditation is an old practice that has been around forever. Meditation means “emptying the mind.” How we begin is simple in nature but complex in our every day world. I like to do it in the beginning of my day but some like it at the end of the day so the preference is yours.

Find a spot that is quiet and away from any disturbances. Lying back in a reclining chair is recommended but sitting in a chair works, or lying on the ground on a mat, whichever is your preference. Begin by inhaling through the nose so that you see your diaphragm expand. The inhale should be done slowly to take in as much air as possible and then hold and then let out as slow as you can through the mouth. The ratio should be 4 count inhale, 7 count hold and 8 count release. There should be a total of 10 breaths completed. If you need to hold less it is okay. At this point you are relaxed, your heart rate is down, your blood pressure is reduced and you are ready to begin meditating.

The most important step in meditation is not to focus on anything but let your mind relax. Eventually thoughts will come to you, but do not force thoughts. Practice meditation for 10 minutes every day and you will be amazed at the benefits of less stress, reduced heart rate, lower blood pressure better cardiovascular control and much better focus throughout the day.