My 3 favorite mindfulness techniques that may help lower blood pressure

Happy Monday! I hope everyone had an awesome weekend. I was able to work, technically light duty because I was not allowed to lift or pull, but I was grateful to work. I think sometimes we take for granted the importance of work and how it plays into our mindset. That doesn’t mean I think people should work themselves to death, just that it does have purpose other than to make money. This post may contain affiliate links.

This whole month I have been discussing Blood Pressure Awareness. You can see all of the posts in the series in the archives. As you may know, if you read here a lot, I have completed my Mindfulness Certificate course. I think people interpret Mindfulness in different ways and that is fine. Mindfulness is being in the present, being aware of your surroundings and how you feel about your surroundings. It is not an escape, or ignoring of what is going on around you. It is a way to become stronger, and more resilient in dealing with negative experiences and the way you react to them. It can help you relieve Stress and relax.

There was a study done that shows that Mindfulness may be able to help lower blood pressure or avoid it. Remember, that Stress is a huge driver of blood pressure. So, it would make sense that learning Mindfulness, may help lower or even prevent High Blood Pressure. As I always say, please do not ever stop taking medication on the advice of someone online. Talk to your doctor that you would like to try Mindfulness to see if it can help you. Hopefully your doctor will say, awesome and lets monitor you while you do it to see if it helps or not.

There are many different Mindfulness techniques. A lot of people use Meditation. But, to me Meditation is more about removing yourself from your thoughts and feelings, not exploring or noticing them. Don’t get me wrong Meditation super awesome and I love it, but just not really Mindful to me. A lot of people like controlled breathing patterns. This is also an awesome technique and is particularly helpful when the moment can not be escaped or left for a few minutes. Such as excusing yourself to take a few minutes to reflect and gather your thoughts. Counting to 5 before you speak so you can think of a good response instead of a hasty one is another great technique. You can read the article here.

So, what are my 3 favorite techniques for minding my emotions and being in the present moment?

  1. Mindful Meditation. To me Mindful Meditation is a type of self reflection of my day or how I reacted to certain circumstances. Since I tend to Ruminate, or go over things again and again, especially when it is time for sleep, Mindful Meditation helps me to finalize all my thoughts on the day so I can fall asleep. There are obviously several ways that you can do this. My favorite way is to hook up my Bluetooth headphones and play the video below on low, while wearing this eye warming mask. My son gave me money for Mother’s Day and I bought one. It isn’t that exact brand but pretty much the same. The mask stays warm for exactly 20 minutes, and during that 20 minutes I reflect on the events of the day, noticing how I reacted to those events. If I think I could have had a better reaction I make a note of that in my mind so hopefully the next time I will remember to notice how I am feeling and better control the situation. I find this technique not only helpful for me to fall asleep faster but to learn more about myself and the ways that I respond to situations. If you don’t like the idea of the eye mask, using a journal to reflect on your day is another option. Not only do I fall asleep faster, but the warming mask also helps my dry eyes. You can read about my dry eye saga, here.
  2. Body Scans. Body scanning is a very easy technique to learn. You can do it in a restroom, or just sitting quietly and no one will even know you are doing it. I use Self Reiki for my body scan. I can’t really do it in public, because people will definitely notice. But, I could do it in a restroom or quiet office space. This is especially helpful if you are noticing that you are having a negative response to a situation, or feeling stressed. You are in the present moment and noticing how you are feeling. You may not like the feeling, body scanning may help to reduced that stressor and eliminate it.
  3. Mindful Exercise. This will be different for everyone. Whatever type of exercise and music format will allow you to reflect on your emotions related to situations is what you are looking for. For me, and I have talked about this probably 100 times, walking in nature is my thing. Even if I am on the treadmill I tend to put on nature sounds while I walk. It allows my mind to wander and concentrate on situations, reactions and how I can reduce that stressor thereby possibly reducing blood pressure. Yoga, Pilates, Kickboxing perhaps, or jumping around to Hard Rock may be more your thing. Whatever allows you to be present in a moment, evaluate it, feel it, and then change it if need be. Mindfulness is not always about changing how you behave in a situation. Through your reflection you may find that you behaved just fine and you are OK with it. So, store it and let it be.

No matter which Mindfulness topic you may want to try, it is important to use your senses to notice your surroundings. Touch, Smell, Sight, Sound, and Taste are the 5 senses. Try to notice them in your everyday life it will help you to become more mindfully aware.

Disclaimer

Don’t Worry, Be Happy!

If you would like to learn more about Mindfulness and how it can help you in your every day life, please use the contact form at the end of this post to message me with your questions. If you are interested in a Distance Reiki session, a 20 minute session is 50 dollars. Use the contact form to message me for details.

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My name is Melissa. I am a certified Health Coach, Holistic Coach, Kidney Coach, LPN, can coach in Herbalism, Aromatherapy, Guided Imagery, am level 2 Reiki certified, and I want to be your Health and Wellness Coach. I am continually learning and taking classes to expand my knowledge base.

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