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If you do excellent preparations before meditation, you can achieve the most out of your meditation. In case you are not aware, you can meditate at the comfort of your home. If you do not have an idea on how to do that, below are some tips for you to follow:

Choose the right time

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Meditation is basically the time that you want to spend so as to focus and relax your body. So it is important to pick a time of the day when nobody will interrupt or disturb you, and you can enjoy your time fully. It is advisable to choose sunrise or sunset for this undertaking. During these hours, the noise level is very low, and the environment is fresh.

 

Choose the right place

Once you are through with choosing the right time, the next step is to choose a location where you will experience no disturbance. Selecting a place that is peaceful can make the meditation a lot more relaxing and enjoyable as well. If you happen to have a yard in your house, you can utilize it for a few minutes to do your meditation.

Choose the right posture

After finding a quiet location, your next move is to figure out the correct posture. Ensure that the posture you have selected is comfortable, steady and relaxing. Sit down with your legs folded at your knees just like people sit down when doing yoga. Sit straight and ensure that your spine is also straight. Your neck and shoulders should be relaxed. To create extra comfort, you can close your eyes through the entire exercise.

Meditate before a meal

It is recommended that you meditate on an empty stomach. After taking a meal, meditating will be harder as it may cause you to doze off. However, it is not advisable to meditate when you are starving. The hunger cramps will prevent you from focusing, and your mind will be wandering or thinking of food throughout the whole process. It is a great idea to do this two hours after you have taken your meal.

Warm up

gcghvghvhjvbjvhjbvIt is a brilliant idea to perform a warm-up before you sit down to do your meditation. This will improve your blood circulation, and it will make your body a lot more active. Besides this, warm-ups will assist you to sit in a steady position with more ease.…

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Hypertension is a medical condition that is long-term. It is characterized by the arterial hypertension in the blood vessels getting persistently increased. Hypertension puts you at a risk of developing some severe health conditions such as poor blood circulation, stroke, and heart disease. Additionally, long-term hypertension has been medically proven to heighten the chances of developing cardiovascular diseases, heart tissue damage not forgetting a heart attack. Hypertension cannot be linked to a particular cause thus it has left many individuals worried. Some of them are concerned about using medication that is meant to help in lowering hypertension. This article will offer you some tips on how to lower your blood pressure. They are as follows:

Regular physical activities

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Research has proven that by doing exercises at least 30 minutes every day during the week can help lower your arterial hypertension for approximately 5 to 10 mm HG. If you only have pre-hypertension, doing regular exercises can help you to prevent full-blown hypertension. On the other hand, if you have hypertension already, physical exercises can aid to lower the arterial hypertension to a safer level. Physical exercises like cycling, jogging, dancing, gym activities and swimming assists in leveling down your blood pressure.

Eating a healthy diet and trying DASH

It has been proven that consuming a diet that is plentiful in fruits, whole grains, vegetables, low-fat dairy products and staying away from a diet that is rich in cholesterol can help in lowering your blood pressure by approximately 15mm Hg. According to Dietary Approaches to Stop Hypertension (DASH). It is recommended that you keep a food diary, be a smart shopper and make sure that you include diets that are rich in potassium ions and eventually cut down on the amount of sodium you take. This assists you to lower hypertension. Weight loss is another vital factor to consider because hypertension is directly proportional to weight gain. Weight loss has been rated as one of the most effective lifestyle approaches in controlling hypertension.

Restrict amount of alcohol

It is important that you limit the amount of alcohol you take because by taking it in small amounts it helps in reducing your arterial hypertension by approximately 5 mm Hg. Consuming alcohol responsibly and setting moderate amounts that are not excessive can be helpful. When alcohol is taken excessively, it raises your blood pressure by notable proportions.

Reduce and manage stress and anxiety

fxcfgghvhjvhjvStress and anxiety cause a temporary increase in blood pressure. You can engage yourself in activities like training and eating right to help you deal with day to day stress besides from assisting you to stay calm. Additionally, you can also reduce hypertension by quitting smoking because every single cigarette you smoke increases your blood pressure.…

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