EXERCISE 15 - Changing your pulse rate

Research has shown that individuals can raise or lower their blood pressure through physical activity. If you walk, jog, or run, you will increase your blood pressure. As you slow down, blood pressure falls back toward normal. You can manipulate your mental state in a similar way.

1. Assume your meditative posture and take a moment to relax. Take a few deep breaths. Feel the spots where your body meets the floor, cushion, or chair.
2. Notice your rate of breathing. Place your fingers on your throat and feel your pulse (or use a heartbeat sensor).
3. Now imagine yourself engaging in a vigorous activity. Perhaps you ate running up a hill to catch up with your dog. Chase him around at the top of the hill. Imagine doing this until you begin to tire.
4. Place your fingers on your throat again. Even though you have not changed your physical position, you find that your pulse has increased. Just thinking about the chase sped up your heart.
5. Now imagine you have the dog on his leash. You start back down the hill. Instead of hurrying, you wander back and forth. He sniffs the plants for signs of rabbits and other small animals. You notice the color of the plants, the rocks, whatever is in your path. You may even pick up some small thing to examine. You feel the warmth of the sun on your back.
6. Place your fingers on your throat again. You will find that once again, without physically moving, your pulse has changed—it has come back toward normal.

You notice that your breathing has slowed, just as it does when you cool down from vigorous exercise.
The mind is a powerful tool. It can work for us or against us in our search for peace. We can regulate out thought process in a positive way through practice, and meditation is a part of that practice.