High blood pressure (HBP), or hypertension, can be caused by stress, poor diet, genetics or a combination of several factors. HBP is a medical condition that requires treatment because it can lead to high cholesterol and heart disease. Although stress is not the only cause of high blood pressure, it is a major contributing factor. Practicing meditation and relaxation techniques regularly can help lower blood pressure naturally over time.
Step 1
Find a quiet space where you can sit uninterrupted for 20 to 30 minutes. This can be in your bedroom before going to bed at night or even on a break at work, provided you can shut your door and turn off the telephone. Try to designate one place where you can retire to for your daily meditation.
Step 2
Find a relaxation CD, or other type of relaxing music which you enjoy. Play this softly in the background during your session. The music helps to relax the mind and may also serve to distract you from any external noises. Use media that is instrumental or sound only. Lyrics tend to distract the mind from the actual meditation process. Many relaxation CDs provide sounds from nature, such as ocean waves or gentle rainstorms.
Step 3
Sit up or lie back in a comfortable position. Close your eyes and begin to breathe deeply. Let go of any thoughts and simply focus your attention on the sound of your breath. Breathe in and out through the nostrils with steady, controlled breaths. Begin by expelling all the air from the body, squeezing the belly button back toward the spine. Inhale slowly, first into the belly, then the chest, allowing the body to expand like a balloon. Exhale slowly, allowing the body to empty of breath. Repeat this deep breathing pattern for 10 to 20 breaths.
Step 4
Release the deep breathing, and allow the breath to be free and relaxed. Take the next 10 to 15 minutes to scan the body slowly for any areas of tension or stress. Begin at the toes and move to the feet, the ankles, calves, knees, etc., until you have reached the top of the head. Focus your attention on each body part for a few moments. If you find tension or tightness in that part of the body, mentally let it go as you exhale. Remind yourself frequently to just let go of the stress. You may even want to repeat the phrase "let it go" until you feel completely relaxed in that area of the body.
Step 5
Bring your attention back to the present slowly. Once you have finished your body scan, do not just jump up and go back to the stress of the day. Lie still for a moment or two. Wriggle the fingers and toes, begin to move the muscles in the arms and legs and slowly open the eyes. Return the breathing to normal and gently ease back into your daily routine. Use the deep breathing method throughout the day at anytime you feel stress or anxiety.
Tips and Warnings
- In addition to meditation, be sure and follow your doctor's clinical advice. Eat a healthy, balanced diet rich in fresh fruits and vegetables. Avoid stimulants, such as caffeine and nicotine, which can contribute to high blood pressure. Get plenty of rest as well as 30 minutes of moderate exercise each day.
- Meditation is an effective tool for lowering blood pressure and is often recommended by physicians as well as natural health practitioners. However, it is not a magic bullet. Always use holistic practices, such as meditation, in conjunction with, and not in place of, conventional medical care. Never discontinue taking prescription medication without first consulting your doctor.
Things You'll Need
- Relaxation music CD
