THE ONLY WRONG

The Only Wrong & Physiology of the Brain, this simple practice can lower your heart rate. There is a large range of techniques out there; Meditation Is the know there is one that will speak to you. Techniques are effortful tools used to One You Do Not bring one to the doorway of meditation. We must each walk through that doorway Show Up For alone into meditation. Meditation is a one-pointed effortless focus. When stillness sure your diaphragm has room to expand. Wear loose, non-binding clothing. by taking a moment before rising to set comes, emotions we thought were long gone will rise again. by Kitty Downey One misconception about meditation is that one must sit for an extended period of time and that thoughts must never cross our minds. In reality, one might sit only for a few seconds in the beginning. It is very important to know that even a moment of

Spositive experience. ome people have the misconcep- an intention, and then take this peaceful Returning again and again to a position that only their technique will energy with you out into your life. tive experience will establish a meditation bring one to true meditation. There There are many well-trained teachers practice. However, it will take dedication to are actually many paths leading to the and techniques available. It may be in the become a practitioner. Begin by establishing river that flows into meditation. Begin- busy, high-traffic studios, a place set deep a ritual or routine for holding your practice. ning or learning meditation can best be into the mountains or it may be a small Following the same pattern helps the mind approached with an open heart and an quiet place nearby, so look around. to settle and allows it to quiet down. To open mind. Even for those with previous Once you have found a technique that begin, all you have to do is show up, so don’t experience, each lesson has the potential resounds within you, establish your practice. miss your chance to be present for your life.to bring something new. Many methods Use the same method for a few months to are available; choose the one that resonates allow the body and mind to settle. After Kitty Downey is a registered yoga teacher within you. a time, you may wish to add or change a and owner of Soul Path Yoga. Meditation

To begin, find a calm place where technique to expand your experience. is included in all of her classes. For more there is no noise or interruptions. Sit com- According to doctors Ralph and information, call 414-232-1448 or visit fortably and check your posture to make Linda Francis in their course Anatomy SoulPathYoga.com. Close your eyes and gently bring your focus to the space between the eyebrows Did You Know? with an upward gaze. One may practice three low, slow inhales and three low, slow According to the National Institute of Health, stress, diabetes mellitus and hypertension are predisposing factors to coronary artery disease (CAD). The exhales to calm the body and mind. Breath International Journal of Yoga published a study that analyzed the effects of meditain, filling the lungs as if filling a pitcher tion for six months on 60 clients with CAD. Half were randomized into the control from bottom to the top. Exhale, empty- group, while the other half practiced guided meditation exercises involving concening from top to bottom. Attention follows intention. Set your intention—it may be as simple as “May I breathe in peace.” This simple practice can lower your heart rate; calm the nervous system; improve the endocrine system, sending endorphins into the blood stream; increase blood flow; oxygenate the brain; and create new brain cells. This practice may only take a few seconds, and at the end you might tration, forgiveness, breathing exercises and focused body relaxation. The difference in fasting blood sugar, postprandial blood sugar levels and glycosylated hemoglobin levels (indicators of diabetes) were significantly improved in the meditation group compared to the control group. It is well known that a chronic stress response is highly linked to diabetes, high blood pressure and CAD. The results of this study suggest that regular meditation has a positive effect on calming the stress response through neurohormonal activation by decreasing the sympathoadrenal system release of stress hormones which are linked to insulin resistance and thus, diabetes and CAD. notice a shift or change. End the practice Source: Jordan Peschek, RN stillness is all that is necessary to create a