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Meditation is an ancient practice that has always had positive effects on health and mood. What allows meditation practice to persist is that in can be practice just about anywhere, and by anyone. One opportunity for meditating is often overlooked as being too noisy, the 'Rush Hour'
The Rush Hour can be a noisy environment and the ride to work may leave one exhausted and moody, making for a bad day. The following exercise can increase your energy for the day and allow you to arrive to work in a positive mood. It can be practiced on a train, bus or plane. You can begin this exercise passively, gradually increasing the time you spend. With practice, your rush hour will become a smooth ride.
First step: Find a seat. You may also do this standing up, but make sure that you and your property is secure.
Step Two: Once you have found your seat, sit down comfortably with your back straight and head level. If standing, make sure your back is straight and feet are firm.
Step Three: Place both hands, palms down, flat on your knees, if you have a bag or backpack, place it on your lap and run your hands and arms through the straps and clasp your hands together. If standing, hold on to a strap or pole and make sure you are secure.
Step Four: Close your eyes and breathe deeply through your nose. As you inhale, allow your abdomen to fill with air first, then slowly bring up the air into your chest and upper chest. Exhale in reverse through the nose, allowing your chest to empty first, then your abdomen. Make sure that your exhalations are longer than your inhalations as this will help your body to relax more quickly.
Step Five: After your breathing becomes rhythmic, focus your attention to the point between your eyebrows and begin to notice the sounds coming through your ears. Whether it is the noises of the vehicle you are riding, people talking, or even the music from someone's walkman, feel the vibrations of the sounds entering your body. Direct these sound vibrations towards the point between the eyebrows.
Step Six: While maintaining the deep rhythmic breath, allow the sound to become part of you...imagine that you are immersed in a sea of different sounds and vibrations and allow them to become part of you and you part of it.
This may be practiced throughout your ride, or in between stops. Start slowly, practicing this for a part of your trip, and gradually work your way up. Be aware at all times and refrain from falling asleep. It will be tough at first, but with practice, it'll become easier. This exercise will also help with your regular meditation practice as it will help still the mind.
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