Minute Meditation to Increase Heart Rate Awareness and Control: How Does it Work?
The 3 minute meditation is a very effective method of increasing your heart rate awareness. You can do this anytime without any physical exertion. However, if you are going to use the 3 minute meditation for long periods of time, then you need to make sure that you have the right equipment at hand.
There are many different types of 3 minute meditation machines available online. Some of them come with pre-programmed programs, while others require you to program the machine yourself.
How to Use the 3 Minute Meditation Machine?
1) Make sure that you have a good quality audio recording device such as a microphone or a video camera.
If not, then go ahead and buy one from Amazon or eBay (you will get what you pay for).
2) Download the free app “Heart Rate Monitor” from Google Play Store or Apple App store.
It’s a great way to monitor your heart rate throughout the day.
3) Connect your audio recorder/microphone to your smartphone, tablet, laptop or computer via USB cable.
You can use any kind of recording device; however, we recommend using an external microphone because it allows you to hear better when talking into a microphone.
4) Record the 3 minute meditation on your computer and save it as “3-Minute Meditation” (make sure that you have the right software to record and save your file).
5) Next, open the app “Heart Rate Monitor” on your smartphone or tablet then click on “File Management” then select “Open Audio” or “Open Video”.
6) Lastly, find the file called “3-Minute Meditation” and click on it.
7) Now your 3 minute meditation should start playing on your audio device.
Make sure that you have your audio equipment set at a comfortable volume.
Don’t feel overwhelmed by the steps above. The best way to get started is to record the 3 minute meditation on your computer and then transfer it to your smartphone or tablet. If you don’t like having an external microphone, then you can just record it on your cell phone directly.
How Does It Help?
Your heart rate will show up on the screen once the 3 minute meditation starts playing. The best way to notice your heart rate is by looking at spikes or dips in the line on screen. If you take a close look at your heartbeat, you can actually see it go up and down throughout the day.
What are the benefits of such training?
a) You’ll be able to identify different situations that will cause your heart to beat faster or slower. For example, you might notice that spending time with your kids raises your heart rate while doing your taxes lowers it. The main objective here is to keep an eye out for any spikes (happening more than once) or dips (happening more than twice).
b) Your heart rate should go up during the 3 minute meditation. Your body will be in an active state of rest which should cause your heart rate to go up.
c) The 3 minute meditation sets you up for the day. You are less likely to have a spike in your heart rate throughout the day if you do this daily.
d) The 3 minute meditation should make you feel more excited about doing exercise. Once your heart rate increases, you’ll get that “runner’s high”. I personally get excited about exercise because I know that my body is getting stronger and I’ll feel good after the workout.
e) Your sleep patterns should improve. Our hearts naturally slow down to compensate for stress in our lives. If your heart rate drops during sleep, then you are more likely to have problems falling asleep or staying asleep.
By doing the 3 minute meditation, your heart will learn to pump more blood throughout your body which will keep you awake and energized throughout the day.
f) You’ll be able to relax better. When you know how to control your heart rate, it becomes easier to control pain, relax, or even fall asleep. Take note that the 3 minute meditation should NOT make you feel more stressed out.
If it does, then try taking a break during the day and do something fun.
How Do I Get Better?
a) Try holding your earlobe with each hand during the meditation. This will make you more aware of your heartbeat. There are other things that you can do to become more in tune with your body, these are just the basics. You can always look up yoga for athletes online if you want to learn more techniques.
b) Try doing the 3 minute meditation a few times a day. It’s beneficial to do it once in the morning and once before you go to bed. This will give you a chance to see what situations raise your heart rate.
c) Record your results. I have a spreadsheet on my desktop that records my daily heart rate. I can tell whether or not I’m improving just by glancing at the numbers.
You don’t need to do this but it might help you to become more motivated if you want to get better.
d) The “Rules of the Game” are subject to change without notice. Don’t worry though, I’ll inform you if something changes.
How Do I Pay For This?
a) All of these features are 100% free. The only thing that isn’t free is if you want to buy me a coffee, you can do so by sending $1 via PayPal to the email address hidden;visibl_e_spam_(REMOVED). If you don’t know what PayPal is, then just ignore this.
b) You can also vote on my poll to donate a one time amount. All of the money goes towards paying my college tuition. I’m using this money to pay for my chemistry lab fees.
Chemistry is very expensive and this was the only way that I could pay for everything. Anything helps, so if you can’t afford $5, then even $1 would make a difference. If you can afford more, it would be much appreciated.
c) You can also get money by asking your parents for it. If that fails, you could try getting a part time job or sell some of your belongings on websites like eBay.
My Progress So Far
I’ve been doing this for over a year now and I’d like to think that I’ve improved quite a bit. There’s still room for me to get better but I should be able to handle myself in any situation now. Here’s a list of everything that I’ve managed to do so far:
a) I’ve gotten much better at calming myself down when I’m in stressful situations. Whether it be a test, or a fight, or even a date, I can remain calm and collect my thoughts to give myself the best chance of coming out on top.
b) My reflexes are great. I can catch things that are thrown at me and I can dodge objects that are moving towards me. This is also really good for sports.
c) My concentration has gotten really good. Maybe one day I can get it to the point in which my mind can overpower an intruder’s and make them see a negative image of themselves, effectively scaring them to death. If they survive, they run away screaming like a wuss.
d) My weight lifting ability improved quite a bit. I bet if I registered at a wrestling meet and didn’t tell them that I did yoga, I would’ve won for sure.
e) My hearing improved slightly. I can hear things from farther away than before.
f) I never have to go to the bathroom anymore. This is gross, but ever since I started doing yoga, I haven’t had to take a dump ever again. It’s pretty sweet actually, I was really struggling to hold it in during class before.
Now I don’t have a problem with it.
g) My flexibility is great. I’m not limited to just being able to touch my toes anymore. I can touch my forehead now.
Maybe one day I’ll be able to put my foot behind my head like they do in the magazine. That would be sweet.
h) I am much more agile than before. I can dodge anything that is thrown at me and make it look stylish at the same time.
i) I am much calmer than before. The candle was put out, but my breath remained regular. There wasn’t any wind so the flame wouldn’t flicker.
This showed that my breathing is in sync with my heart rate.
I’m not sure what else I want to work on right now. I think I’ve covered most of the things in this list. Maybe one day I can work on my singing.
I’ve always wanted to learn how, but I don’t have a song to sing. Maybe I should create my own. I bet it would be a bestseller and I’d become rich and famous.
Hey Mike, where do you want to go for lunch?”
“Uh…that cafe across the street looks good.”
“Alright, let’s go then.”
I love having a senior skip so I can have some company during my lunch period. It’s the only time where I get to socialize with others. Most of the time I’m in my own world trying to think of my next charity case or trying to scheme how I’m going to become top dog at this school.
John’s not like most of the kids though and is interesting to talk to. Sure, he can be a dork in some ways but I’d rather be dorky and have friends.
You know what, I think I’ll make him my sidekick. He’d probably prefer the name “Superhero Buddy” or something but he’s going to be my crime fighting partner anyway so I’ll let him fill in the blanks.
The cafe isn’t too crowded since it’s in the middle of a school campus and we easily find a table for two.
So, what do you want?”
I ask John.
You mean like a meal?”
“I’m not sure. I normally just get the special.”
Do you even know what’s in it?”
I shake my head and roll my eyes at him.
“Look John. I’ll pick for you if you just tell me what you like.”
“I like everything.”
“Great. That narrows it do…”
I scan the menu quickly and close it.
“Good, now let’s see what the specials are…”
“I’m not letting you look at the menu again. You’re just going to make fun of me.”
“Fine then, I’ll choose the special for you too. I guarantee you’re going to like it.”
“You can choose for both of us then.”
I order a couple of specials and a soda. It only takes a few minutes before our food arrives. We begin eating and as predicted, John loves it.
I don’t think he stops smiling the whole time.
“I take it you like the food then.”
“I love it. My mom hardly lets me have food from here since it’s a little expensive but today is your lucky day! Your teacher is paying!”
I laugh a little at his immature joke. It’s nice to see a kid be a kid. It’s been so long since I was young that I’d almost forgotten what it felt like.
The best thing about being a kid is not having responsibilities. If I had to be in school right now then I would’ve gotten myself into a whole lot of trouble.
So, what class are you supposed to be going to right now?”
I ask, already knowing the answer.
“Um, geography…I think.”
“Ah, the most interesting class in the world. I had a teacher who was from England and had a heavy accent. It was cool.”
“I have a teacher who is from England.”
“Yeah, but you’re not supposed to laugh at her when she says words like “y’all”. That’s just mean. However, if you want to laugh at the teacher from England, I certainly won’t stop you.
Just don’t be surprised if she has you stand in the corner holding a map of the world for the whole class to see.”
They make you do that?”
John asks a little scared.
“No, not anymore. The teacher ditched that policy after a few months here. In fact, I think she quit before the school year was over.
Seems like all the English teachers are on a one-way ticket over here now.”
I pay for our meal since I’m apparently rolling in cash. We leave the cafe and begin walking around campus until we come up to a set of buildings that look fairly new.
“Alright, this is the newest part of the school. Everything that used to be in the old building was moved into these new ones when they were finished a couple of years ago. You’re going to have to be familiar with it since this is where your new classes will be, assuming you get in.”
We walk into the geography building and a woman at the front desk looks up and smiles at us.
“John! I was wondering when I’d see you again.”
“Hey Mrs. Reynolds.
Are we doing geography today?”
“Of course we are! You can’t avoid it forever you know. I heard that you even got to take a trip somewhere, how exciting.”
“It was fun. We went to the beach…uh…”
John is at a loss of words. He looks to me for help, but I just smile back. I think he just realized that he doesn’t have my backstory anymore.
I watch as realization dawns on him and his expression darkens.
“I did go to the beach with my mom.” He says with a sigh. “But only because my dad wanted me to help carry stuff.”
“Ah, well your father is a very wise man. He knows the value of hard work.” She replies with a smile.
“Why don’t you and…David here head on into the class. You can tell me all about your trip afterwards. My class is just down the hall. You can’t miss it.”
She points down the hall and then looks back towards John who now is just staring at her.
“Well go on. Don’t mind me, I’ll just be here.”
John walks past her and then turns to look back at her. He must get some sort of signal from her because he then turns towards me and points down the hall.
“Come on David, let’s go to class.”
“Okay. Hey, wait.
Do I have that class already?”
“No, but you’re taking the placement test today. If you pass it then you get to take the class. If you fail it, well then you’ve just wasted your and my time. Come on, I’ll show you where we need to go. You can leave your bag over here.”
I follow John down the hall and around a corner. There is a long line of lockers that run along another wall. There are about a half dozen students in front of us waiting to get into one of the lockers.
“Man, I really hate the first day of school here. Everyone already has friends and they all hang out in their own cliques. I don’t think anyone even notices me half the time.
Sources & references used in this article:
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Breathing awareness meditation and LifeSkills Training programs influence upon ambulatory blood pressure and sodium excretion among African American … by MJ Gregoski, VA Barnes, MS Tingen… – Journal of Adolescent …, 2011 – Elsevier
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Meditation awareness training (MAT) for work-related wellbeing and job performance: A randomised controlled trial by E Shonin, W Van Gordon, TJ Dunn, NN Singh… – International Journal of …, 2014 – Springer