For centuries, meditation has been used in the East to induce special states of consciousness. Not only does regular practice of meditation foster better emotional and psychological well-being, it is equally potent in inducing ‘healing physiology’—a state of hypometabloic alertful state which helps to regain healthy equilibrium in body. Among other benefits, meditation, if practiced regularly, is known to control high blood pressure. A study published in American Journal of Hypertension is adding to this claim by reporting that Transcendental Meditation (TM) may be a helpful adjunct to the treatment of hypertension in African Americans. More recent observations (2024) are continuing to support the above observation that meditation and relaxation techniques can be one of the supporting tools for managing hypertension. Another study on the effect of mindfulness on blood pressure also found it useful tool in lowering blood pressure.
Tips for Practicing TM:
- Find a quiet and calm place to practice. If possible, a spot near water or natural setting can be a good start. Otherwise, choose a quite corner in your home.
- Adopt a passive attitude—just sit and focus and do not expect anything from it and do not struggle with your mind.
- Pick up a special word or mantra for use during practice. Any word, religious symbol/name would do.
- Sit in a comfortable position—you do not have to sit in a Lotus Posture to enjoy meditation. Just keep your spine comfortably straight.
- Once you have taken care of the above requirement, bring your attention to your breath and relax it. Let it be deep and smooth. Consider one inhalation and exhalation as one breath unit. On next exhalation, intone that word/religious name you picked up in the background of your mind. At each exhalation, intone that word. Whenever your mind wanders, gently bring it back to breath. Be gentle with it. Practice this for about 20 minutes each day.
Though the recent studies are suggesting that meditation can control blood pressure. You should still consult with your physician to see if including meditation (TM or mindfulness) would be a helpful supportive tool for lowering your blood pressure.
-Parmjit Singh, PhD
