La meditación puede eliminar el estrés del día, y brindar paz interior. Mira con qué facilidad puedes aprender a practicar meditación cuando más lo necesitas.Escrito por el personal de Mayo Clinic
Si el estrés causa que estés ansioso, tenso y preocupado, considera practicar meditación. Pasar aun unos pocos minutos meditando puede restaurar tu calma y paz interior.
Cualquier persona puede meditar. Es simple y no es caro, y no requiere de ningún equipo especial.
Y puedes practicar la meditación dondequiera que estés — si das un paseo, en el autobús, cuando esperas en el consultorio del doctor, o incluso en medio de una difícil reunión de negocios.
Para entender la meditación
La meditación se ha practicado por miles de años. Originalmente el propósito de la meditación era de ayudar a profundizar la comprensión de lo sagrado y las fuerzas místicas en la vida. En la actualidad, la meditación comúnmente se usa para relajamiento y reducción del estrés.
Está considerada un tipo de medicina complementaria para mente y cuerpo. La meditación puede producir un estado de relajamiento profundo y una mente tranquila.
Durante la meditación, concentras tu atención y eliminas el flujo de pensamientos confusos que pueden estar llenando tu mente y provocándote estrés. Este proceso puede resultar en un realce del bienestar físico y emocional.
Los beneficios de la meditación
La meditación puede darte una sensación de calma, paz y equilibrio que puede beneficiar tu bienestar emocional así como tu salud en general.
Y estos beneficios no se terminan cuando acaba tu sesión de meditación. La meditación puede ayudarte a que tus días sean más calmos, y a controlar los síntomas de ciertas enfermedades.
Meditación y bienestar emocional
Cuando meditas, quizás despejes la abrumadora cantidad de información que se forma cada día y que contribuye a tu estrés.
Los beneficios de la meditación pueden incluir:
- Una nueva perspectiva sobre situaciones estresantes
- Maneras de afrontar tu estrés
- Aumento de autoconsciencia
- Concentrarte en el presente
- Reducir las emociones negativas
- Aumentar la imaginación y la creatividad
- Aumento de la paciencia y la tolerancia
Meditación y enfermedad
La meditación también puede ser útil si tienes una enfermedad, especialmente una que se ve empeorada por el estrés.
Mientras que una cantidad creciente de estudios científicos apoya los beneficios para la salud de la meditación, algunos investigadores no creen que sea posible todavía llegar a conclusiones sobre estos beneficios.
Considerando esto, algunos estudios sugieren que la meditación quizás ayude a ciertas personas a controlar síntomas de trastornos como:
- Ansiedad
- Asma
- Cáncer
- Dolor crónico
- Depresión
- Enfermedades cardíacas
- Presión arterial alta
- Síndrome del intestino irritable
- Problemas para dormir
- Dolores de cabeza por tensión
Asegúrate de consultar con tu proveedor de salud sobre las ventajas y las desventajas de la meditación si tienes cualquiera de estos trastornos u otros problemas de salud. En algunos casos, la meditación puede empeorar los síntomas asociados con ciertos trastornos físicos y mentales.
La meditación no reemplaza los tratamientos médicos tradicionales. Pero tal vez sea útil además de tu otro tratamiento.
Tipos de meditación
Meditación es un término general para las muchas maneras de un estado de relajamiento. Hay muchos tipos de meditación y de técnicas para relajarse que tienen componentes de la meditación. Todos comparten el mismo objetivo de lograr la paz interior.
Las maneras de meditar pueden incluir:
- Meditación guiada. A veces se la llama imágenes guiadas o visualización, con este método de meditación formas imágenes mentales de lugares o situaciones que te relajen.Puedes intentar usar tantos sentidos como te sea posible, como olores, imágenes visuales, sonidos y texturas. Tal vez un guía o maestro te dirija a través de este proceso.
- Meditación con mantra. En este tipo de meditación, repites en silencio una palabra o una frase calmante para evitar pensamientos que te distraigan.
- Meditación de consciencia plena. Este tipo de meditación está basado en la consciencia, o tener una percepción agudizada y aceptación de vivir en el presente.En este tipo de meditación, expandes tu percepción. Te concentras en lo que sientes durante la meditación, como el flujo de tu respiración. Puedes observar tus pensamientos y emociones, pero los dejas pasar sin juzgarlos.
- Qi gong (CHEE-gong). Esta práctica generalmente combina la meditación, la relajación, el movimiento físico, y ejercicios de respiración para restaurar y mantener el equilibrio. Qi gong es parte de la medicina tradicional china.
- Tai chí. Esta es una forma suave de las artes marciales chinas. En tai chí haces una serie de posturas o movimientos a tu ritmo y en una manera lenta y llena de gracia mientras practicas respiración profunda.
- Meditación trascendental ®.La meditación trascendental es una técnica simple y natural. En la meditación trascendental, repites en silencio y de una manera específica un mantra que te dan personalmente, como una palabra, un sonido o una frase.Esta forma de meditación quizás le permita a tu cuerpo entrar en un estado de descanso y relajación profundos y deje que tu mente logre el estado de paz interior sin necesitar usar concentración ni esfuerzo.
- Yoga. Realizas una serie de posturas y ejercicios controlados de respiración para promover un cuerpo más flexible y una mente calma. Al realizar posturas que requieren equilibrio y concentración, te ves estimulado a enfocarte menos en tu día ocupado y más en el momento.
Elementos de la meditación
Los diversos tipos de meditación pueden incluir elementos diferentes para ayudarte a meditar. Estos pueden variar dependiendo de quién te guía o quién enseña la clase. Algunos de los elementos más comunes en la meditación incluyen:
- Concentrar la atención. Concentrar la atención generalmente es uno de los elementos más importantes de la meditación.Es lo que ayuda a liberar tu mente de las muchas distracciones que causan estrés y preocupaciones. Puedes concentrar la atención en cosas como un objeto específico, una imagen, un mantra, o incluso la respiración.
- Respiración relajada. Esta técnica implica respiración profunda y uniforme, usando el músculo diafragma para expandir los pulmones. El propósio es hacer la respiración más lenta, recibir más oxígeno, y reducir el uso de los músculos de los hombros, el cuello y la parte superior del pecho al respirar, para respirar con más eficiencia.
- Un lugar tranquilo.Si eres principiante, practicar meditación será más fácil si estás en un lugar tranquilo con pocas distracciones, incluyendo sin televisión, radio o teléfono celular.Al tener más experiencia con la meditación, quizás puedas meditar en cualquier lugar, especialmente en situaciones de mucho estrés cuando te beneficiarás más de meditar, como en un embotellamiento de tráfico, en una reunión de trabajo estresante, o esperando en una fila larga en el supermercado.
- Una posición cómoda. Puedes practicar la meditación sentado, acostado, caminando, en otras posiciones o durante actividades. Solo intenta estar cómodo para poder aprovechar al máximo tu meditación. Trata de conservar una buena postura durante la meditación.
- Actitud abierta. Permite que los pensamientos pasen por la mente sin juzgarlos.
Maneras diarias de practicar la meditación
No permitas que la idea de meditar «correctamente» aumente tu estrés. Si lo deseas, puedes asistir a centros especiales para la meditación, o a clases en grupo dirigidas por instructores capacitados. Pero también puedes practicar la meditación fácilmente y por ti mismo.
Puedes hacer tu meditación tan formal o informal como quieras, según se adecue a tu estilo de vida y situación personal. Algunas personas hacen de la meditación parte de su rutina diaria. Por ejemplo, quizás comiencen y terminen su día con una hora de meditación. Pero todo lo que realmente necesitas son unos minutos de calidad para la meditación.
A continuación hay algunas maneras en que puedes meditar tú solo, y en cualquier momento:
- Respira profundamente. Esta técnica es buena para los principiantes, porque respirar es una función natural.Concentra toda tu atención en la respiración. Concéntrate en lo que sientes y lo que oyes al inhalar y exhalar por la nariz. Respira profundamente y despacio. Cuando tu atención divague, suavemente vuelve a concentrarte en la respiración.
- Haz un escaneo de tu cuerpo. Cuando uses esta técnica, concentra la atención en diferentes partes de tu cuerpo. Ten en cuenta las varias sensaciones de tu cuerpo, ya sea dolor, tensión, calor, o relajación.Combina el escaneo del cuerpo con ejercicios de respiración e imagina inhalar y exhalar calor o relajamiento hacia partes de tu cuerpo y de ellas.
- Repite un mantra. Puedes crear tu propio mantra, ya sea religioso o no. Algunos ejemplos de mantras religiosos incluyen la oración de Jesús en la tradición cristiana, el nombre sagrado de Dios en judaísmo, o el mantra om del hinduismo, budismo, y otras religiones del Oriente.
- Camina y medita. Combinar un paseo con meditación es una manera eficiente y saludable de relajarte. Puedes usar esta técnica en cualquier lugar donde camines, como en un bosque silencioso, en una vereda en la ciudad, o en el centro comercial.Cuando uses este método, reduce la velocidad al caminar así puedes concentrarte en cada movimiento de tus piernas o pies. No te concentres en un destino específico. Concéntrate en las piernas o los pies, repitiendo verbos de acción en tu mente, como ser «levanto», «muevo», y «bajo» al levantar el pie, mover la pierna hacia adelante, y bajar el pie al suelo.
- Reza. La oración es el ejemplo de meditación más común y que más se practica. Existen oraciones orales y escritas en la mayoría de las tradiciones de fe.Puedes rezar con tus propias palabras o leer oraciones escritas por otros. Para ejemplos, visita la sección de autoayuda de tu librería local. Habla con tu rabino, sacerdote, pastor u otro líder espiritual sobre posibles recursos.
- Lee y reflexiona. Muchas personas dicen que se benefician al leer poemas o textos sagrados, y luego tomarse un momento para reflexionar silenciosamente sobre su significado.También puedes escuchar música sacra, palabras grabadas, o cualquier música que te relaje y te inspire. Podrías escribir tus reflexiones en un diario y hablar sobre ellas con un amigo o un líder espiritual.
- Concentra tu amor y tu gratitud. En este tipo de meditación, concentras tu atención en una imagen sagrada o un ser sagrado, combinando sentimientos de amor, compasión, y gratitud en tu pensamiento. También puedes cerrar los ojos y usar tu imaginación, o mirar representaciones de la imagen.
Cómo mejorar tu habilidad para meditar
No juzgues tu habilidad para meditar, ya que esto puede aumentar tu estrés. La meditación lleva práctica.
Recuerda, por ejemplo, que es común que tu mente divague mientras meditas, sin importar cuánto tiempo has estado practicando la meditación. Si estás meditando para calmar la mente y tu atención divaga, lentamente vuelve al objeto, la sensación, o el movimiento en que estás concentrándote.
Experimenta, y probablemente descubrirás qué tipos de meditación son mejores para ti y qué disfrutas. Adapta la meditación a lo que necesites en ese momento. Recuerda, no hay una manera correcta ni una incorrecta para meditar. Lo que importa es que la meditación te ayude a reducir el estrés y a sentirte mejor en general.
Fuente: www.mayoclinic.org
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Hi folks! I felt compelled to share my latest obsession – Kanye West’s posters. Being a massive fan of Kanye’s work, I’ve always been captivated by his distinctive aesthetic.
These days, I discovered a few amazing artworks that beautifully depict his famous album art. Featuring *The College Dropout* and *My Beautiful Dark Twisted Fantasy*, these prints are not only artistically impressive but also stand as a tribute to Kanye’s progression as an creator.
I made the decision to transform my space with multiple these artworks, and I can honestly say that they bring a whole new feel to the area. Whenever I look at them, I’m inspired by Kanye’s brave visionary approach.
For anyone looking at adding some Kanye West artworks for your own space, I cannot recommend enough taking a look at the variety on offer. There are numerous designs to choose from, whether you like modern designs or more sophisticated versions.
The awesome thing is that these pieces function as amazing presents for fellow fans. I purchased one for a close friend, and they absolutely loved it. It’s the perfect way to express your admiration for Kanye’s artistry and introduce a bit of his vision into your life.
Therefore, if you love Kanye, certainly look into adding some Kanye West prints. They are guaranteed to infuse a unique vibe to your room and serve as a regular motivation of Kanye’s unmatched creative path. Happy collecting, everyone!
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Hey everyone! I couldn’t resist sharing my newest passion – Kanye West posters. As a devoted admirer of Kanye’s career, I’ve been fascinated with his original aesthetic.
These days, I stumbled upon some fantastic artworks that wonderfully represent his iconic album covers. Including *The College Dropout* to *My Beautiful Dark Twisted Fantasy*, these posters are not only visually stunning but they also serve as a nod to Kanye’s evolution as an creator.
I decided to decorate my studio with several of these artworks, and I can honestly say that they infuse a vibrant atmosphere to the space. Each time I view them, I’m motivated by Kanye’s fearless unique perspective.
For those of you interested in buying some Kanye West prints for your home, I cannot recommend enough taking a look at the wide range up for grabs. There are a plethora of designs to choose from, whether your taste is modern designs or more abstract interpretations.
The best part is that these artworks serve as great surprises for fellow fans. I picked up one for a close friend, and they were thrilled with it. It’s the perfect way to spread your respect for Kanye’s work and infuse a hint of his art into your life.
So, if you love Kanye, absolutely consider adding some Kanye West artwork. They are guaranteed to introduce a special energy to your space and act as a regular inspiration of Kanye’s remarkable visionary journey. Happy collecting, everyone!
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Hey everyone! I had to tell you all about my latest obsession – Kanye West’s posters. As an avid follower of Kanye’s artistic journey, I have always been drawn to his original aesthetic.
These days, I came across a few amazing posters that perfectly capture his renowned album art. Featuring *The College Dropout* and *My Beautiful Dark Twisted Fantasy*, these pieces aren’t just visually stunning but also stand as a testament to Kanye’s progression as an artist.
I made the decision to transform my living area with several of these pieces, and I can honestly say that they bring a vibrant feel to the space. Each time I glance at them, I’m reminded by Kanye’s fearless artistic vision.
For anyone thinking about purchasing some Kanye West prints for your home, I highly recommend taking a look at the diverse collection available. There are countless designs to choose from, whether you prefer vibrant colors or more eclectic renditions.
What I love is that these posters function as amazing surprises for friends who love Kanye. I got one for a buddy, and they were thrilled with it. It’s the perfect way to extend your respect for Kanye’s music and bring a hint of his art into your life.
So, if you appreciate Kanye’s artistry, without a doubt get picking up some Kanye West prints. They will undoubtedly bring a unique atmosphere to your space and act as a regular prompt of Kanye’s incredible musical legacy. Happy collecting, everyone!
Hey everyone! I just had to share my current craze – Kanye West’s posters. Being a massive fan of Kanye’s artistic journey, I’ve always been interested in his distinctive style.
Lately, I came across some fantastic posters that beautifully depict his famous visuals. Featuring *The College Dropout* to *My Beautiful Dark Twisted Fantasy*, these artworks are more than incredibly eye-catching but they as well serve as a tribute to Kanye’s development as an creator.
I made the decision to revamp my room with several of these posters, and I must say that they bring a vibrant feel to the room. Whenever I view them, I’m motivated by Kanye’s bold visionary approach.
To those of you interested in purchasing some Kanye West pieces for your studio, I cannot recommend enough taking a look at the vast selection out there. There are numerous artworks ready for you, whether you’re into classic album covers or more sophisticated versions.
The best part is that these pieces function as amazing tokens for any Kanye lover. I purchased one for a pal, and they were thrilled with it. It’s an awesome way to express your admiration for Kanye’s artistry and infuse a touch of his vision into your home.
To sum up, if you appreciate Kanye’s artistry, certainly consider acquiring some Kanye West pieces. They are guaranteed to add a distinctive atmosphere to your room and stand as a daily prompt of Kanye’s incredible visionary journey. Happy decorating, everyone!
Hello friends! I had to tell you all about my newest passion – Kanye West posters. As a devoted admirer of Kanye’s artistic journey, I have been drawn to his one-of-a-kind aesthetic.
Lately, I came across some incredible pieces that beautifully depict his famous visuals. From *The College Dropout* to *My Beautiful Dark Twisted Fantasy*, these posters are more than aesthetic masterpieces but additionally serve as a tribute to Kanye’s development as an innovator.
I made the decision to decorate my studio with a few of these artworks, and I must say that they introduce a vibrant vibe to the room. Whenever I view them, I’m prompted by Kanye’s fearless unique perspective.
To anyone thinking about buying some Kanye West prints for your own space, I strongly suggest taking a look at the diverse collection out there. There are a plethora of options ready for you, whether you like vibrant colors or more abstract versions.
The best part is that these artworks function as excellent tokens for other Kanye enthusiasts. I got one for a buddy, and they couldn’t get enough of it. It’s a great option to spread your admiration for Kanye’s genius and introduce a hint of his influence into your home.
So, if you appreciate Kanye’s artistry, without a doubt consider picking up some Kanye West prints. They will definitely introduce a original touch to your living area and function as a regular reminder of Kanye’s incredible visionary journey. Happy collecting, everyone!
Hi folks! I had to tell you all about my latest obsession – Kanye West posters. As an avid follower of Kanye’s music, I’ve always been drawn to his distinctive style.
Recently, I found several stunning artworks that beautifully depict his renowned visuals. From *The College Dropout* and *My Beautiful Dark Twisted Fantasy*, these pieces go beyond being aesthetic masterpieces but they also function as a nod to Kanye’s growth as an artist.
I chose to revamp my room with some of these artworks, and I have to say that they add a whole new feel to the area. Every time I glance at them, I’m motivated by Kanye’s fearless artistic vision.
For those of you looking at buying some Kanye West pieces for your home, I highly recommend checking out the variety available. There are numerous artworks available, whether you’re into classic album covers or more abstract versions.
What I love is that these prints function as fantastic gifts for friends who love Kanye. I picked up one for a buddy, and they absolutely loved it. It’s the perfect way to share your appreciation for Kanye’s artistry and infuse a touch of his vision into your home.
In conclusion, if you’re a Kanye fan, absolutely consider acquiring some Kanye West pieces. They are guaranteed to introduce a distinctive touch to your room and serve as a constant inspiration of Kanye’s amazing creative path. Enjoy your new artwork, everyone!
Hi folks! I had to tell you all about my latest discovery – Kanye West’s posters. As a devoted admirer of Kanye’s music, I have been drawn to his one-of-a-kind creative vision.
Lately, I came across some incredible posters that excellently showcase his renowned artistic designs. Ranging from *The College Dropout* , as well as *My Beautiful Dark Twisted Fantasy*, these prints aren’t just incredibly eye-catching but additionally function as a tribute to Kanye’s growth as an innovator.
I made the decision to transform my space with several of these prints, and I must say that they introduce a vibrant feel to the space. Each time I see them, I’m prompted by Kanye’s brave unique perspective.
For those of you interested in adding some Kanye West posters for your home, I highly recommend checking out the vast selection available. There are a plethora of designs available, whether you’re into vibrant colors or more eclectic interpretations.
The awesome thing is that these prints function as amazing gifts for other Kanye enthusiasts. I picked up one for a friend, and they absolutely loved it. It’s a wonderful method to share your love for Kanye’s music and add a hint of his vision into your space.
In conclusion, if you appreciate Kanye’s artistry, definitely think about buying some Kanye West prints. They are sure to introduce a unique energy to your space and stand as a regular motivation of Kanye’s unmatched visionary journey. Enjoy your new artwork, everyone!
Thank you, Awesome stuff.
Le géant français du ferroviaire va installer Urbalis, le système avancé de gestion automatisée du trafic, sur la ligne de métro de la ville de Perth, la plus longue au monde avec 250 km de voie.
After I initially left a comment I seem to have clicked on the
-Notify me when new comments are added- checkbox and now
each time a comment is added I receive four emails with the exact same comment.
Is there a means you are able to remove me from that service?
Cheers!
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