Meditate Every Day
Why & How to Craft Your Daily Ritual
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BENEFITS OF MEDITATION
- Promotes Healthy Cognitive Aging
- Sleep Benefits
- Enhances Concentration
Meditation allows you to relax which causes blood vessels to open up and influences blood pressure.
- Maintains Healthy Blood pressure
- Promotes Normal Cholesterol Levels
- Assists in Pain Management
Meditators fall asleep sooner and stay asleep longer with less daytime fatigue than those that don't.
- Emotional Health
- Relief from Stress
Meditation promotes healthy stress responses by influencing the production of stress hormones such as cortisol and adrenaline.
of adult Americans meditate regularly.
CAN DO IT ANYWHERE
"Every conscious breath you take is a form of meditation."
Darnell McDonald (Chicago Cubs)
ESTABLISH DAILY RITUAL MEDITATION
Establishing the same setup allows your body to recognize the cues for your meditation.
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1. Schedule for the same time every day.
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2 Turn off cell phone.
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3 Consider an essential oil diffuser or roll-on
This allows your body to recognize a familiar and pleasurable scent associated with meditation to more quickly find focus.
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4 Find favorite meditation cushion/ bolster, or a chair with feet on the floor
Sit up straight. Your hips should be higher than your knees. This allows your pelvis to tip forward and a straight spine, allowing you to sit comfortably longer.
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Write down distractions prior so they don't occupy your mind. Set intention.
- Stay Grounded
- Letting Go
- Love Unconditionally
METTA MEDITATION PRACTICE
Loving kindness meditation (metta) challenges us to send love and compassion to those around us, including ourselves.
Begin with creating love and kindness for yourself. Chant aloud or internally.
May I feel protected and safe
May I feel content and pleased
May my physical body provide me strength
May my life unfold smoothly with ease
Repeat again. This time, stop after each phrase and take a deep breath in and out. Close your eyes as you take the breath and feel how that wish feels in your body.
Repeat Steps one and two, but send your wishes to others. Maybe a loved one or someone you are struggling with.
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