Meditación: Una manera simple y rápida de reducir el estrés

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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