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The Beatles did it. And so did the Beach Boys.<\/p>\nThe Beatles did it. And so did the Beach Boys.<\/p>\n
It\u2019s completely free and most people love it.<\/p>\n
And best of all, it has now been proven to lower blood at least 5 points in 10 minutes. And you don\u2019t even have to get out of bed.<\/p>\n
When I write the words transcendental meditation, many of you might tune out because it sounds too Eastern, or 1960s psychedelics, or difficult, or weird. <\/p>\n
But it is actually easy, and there is a lot of scientific research that proves it lowers blood pressure.<\/p>\n
A research team the University of Kentucky, led by Dr. James W. Anderson, decided to consult the published research to find out which stress management method worked best for people with high blood pressure.<\/p>\n
They excluded all low quality studies that failed to use strong scientific controls. Of the 107 studies they found, only 17 used the best scientific methods, such as: <\/p>\n
\u2022\tcomparing those who received a relaxation program with those who did not (placebo)
\n\u2022\thiding the nature of the program each subject received from the researchers that worked with them (the double blind method)
\n\u2022\tusing a randomly selected group of participants (random sampling)<\/p>\n
This is what they found:
\n1.\tBiofeedback reduced systolic pressure by 0.8 and diastolic pressure by 2.0 mm Hg. <\/p>\n
2.\tRelaxation-assisted biofeedback increased both readings, systolic by 4.3 and diastolic by 2.4 mm Hg.<\/p>\n
3.\tProgressive muscle relaxation reduced systolic pressure by 1.9 and diastolic pressure by 1.4 mm Hg. <\/p>\n
4.\tStress management training reduced systolic pressure by 2.3 and diastolic pressure by 1.3 mm Hg.<\/p>\n
5.\tThe Transcendental Meditation program reduced systolic pressure by 5.0 and diastolic pressure by 2.8 mm Hg.<\/p>\n
This shows clearly that transcendental meditation is vastly superior to other relaxation techniques at lowering blood pressure. In fact, since these numbers are averages, you might be one of the lucky ones who benefit even more.<\/p>\n
So what exactly is transcendental meditation? Must you really spend a month with a great sage in rural India like the Beatles and Beach Boys did?<\/p>\n
Luckily, in the 21st century, it is substantially easier. The point is to avoid potentially stressful thoughts while promoting a state of relaxed awareness. <\/p>\n
Try the following twice a day for at least ten minutes at a time:<\/strong><\/p>\n 1.\tSit down comfortably where you are unlikely to be distracted. Close your eyes and relax. The problem with TM is that mastering it is not as easy at it sounds. That\u2019s the main reason people\u2019s blood pressure on the average doesn\u2019t lower more and that it doesn\u2019t work for everyone.<\/p>\n When I created my blood pressure exercises, I partly used the positive effects of TM. But I designed them in a way that everyone<\/em> can easily do them and benefit greatly – even the very first day.<\/p>\n It takes no effort and no memorization.<\/p>\n And since my blood pressure exercises are focused on lowering blood pressure and nothing else, they\u2019ve been proven much more effective than transcendental medication. <\/p>\n In fact, almost everyone who uses them manages to bring their blood pressure below 120\/80 \u2013 within a week. Often, the very first day.<\/p>\n
\n2.\tPick a word, or mantra, that you like and say it over and over to yourself while concentrating on the present.
\n3.\tWhen your mind wanders, don’t fight the intruding thoughts or become stressed about it. Just focus on your mantra, and they will go away.
\n4.\tWhen you say your mantra, you will start experiencing the thought of the mantra in finer and finer detail until you connect with the source of all thought. This is what practitioners call the transcendental area of being. <\/p>\n