06/25/2025
A 10-minute meditation session can be a helpful tool for lowering blood pressure by inducing relaxation and reducing stress. Focus on deep breathing, and allow your breath to settle naturally while minimizing any focus on breath control. [1, 2, 3, 4]
Here's a simple guided meditation for lowering blood pressure:
1. Find a comfortable position: Sit or lie down in a quiet space where you can relax. [5]
2. Close your eyes: Gently close your eyes to minimize distractions. [6, 7, 8]
3. Focus on your breath: Take a deep breath in, allowing your belly to expand. Exhale slowly, releasing all the air. Don't worry about the speed or depth of your breath, just let it flow naturally. [3, 4]
4. Notice the sensations of breathing: Pay attention to the rise and fall of your chest or abdomen as you inhale and exhale. [9, 10, 11]
5. Let go of distractions: If your mind wanders, gently guide your attention back to your breath without judgment. [3, 4]
6. Continue for 10 minutes: Stay in this state of mindful breathing for the duration of the meditation. [1, 10, 12, 13, 14]
7. Gently open your eyes: When you're ready, slowly open your eyes and return to your day. [4, 15, 16]
This practice can be repeated daily to help manage stress and lower blood pressure. If you have any concerns about your blood pressure, consult with a healthcare professional. [1, 17, 18]
https://healthcare.utah.edu/cardiovascular/conditions/hypertension/how-to-lower-high-blood-pressure[3] https://www.youtube.com/watch?v=JKczXRRA474[4] https://www.youtube.com/watch?v=ZToicYcHIOU[5] https://www.calm.com/blog/meditation-for-high-blood-pressure[6] https://www.calm.com/blog/meditation-for-high-blood-pressure[7] https://www.youtube.com/watch?v=RsrYKy5aYKg[8] https://insighttimer.com/tranquil-spirits/guided-meditations/silent-meditation-part-1[9] https://www.youtube.com/watch?v=8nBieS8dN1M[10] https://open.spotify.com/track/7KauAnDcI5NJp6TSgslEIP[11] https://dailymeditationpodcast.com/2021/08[12] https://www.earth.com/news/daily-meditation-works-wonders/[13] https://www.police1.com/wellness-week/articles/why-meditation-belongs-in-law-enforcement-C3BeGHxHmmlJyGuq/[14] https://vocal.media/lifehack/step-by-step-guide-a-beginner-s-introduction-to-meditation[15] https://insighttimer.com/blog/decrease-anxiety-increase-peace/[16] https://insighttimer.com/olaradka/guided-meditations/heart-chakra-opening[17] https://www.health.harvard.edu/heart-health/meditation-and-a-relaxation-technique-to-lower-blood-pressure[18] https://www.healthline.com/health/high-blood-pressure/emergency-treatment-for-high-blood-pressure-at-home
