Table of contents:
- These tips will help you find the type of meditation that is easy for you
- to get started
- Meditation techniques
These tips will help you find the type of meditation that is easy for you
In recent years, several studies have highlighted the advantages of meditation as a relaxation technique and its benefits for the body and mind. Some argue that twenty minutes of daily meditation can be as restorative to the body as deep sleep for eight hours. Its constant practice increases hormones such as melatonin and serotonin generating feelings of well-being and calm; improves blood pressure and heart health; It combats insomnia, chronic pain and migraines, among others. The ancient mystical tradition describes the benefits for the spirit as a tool to maintain the connection with the forces that unite us. In the Christian tradition, meditation could be interpreted as a focused prayer, as a moment of gratitude and connection with divinity.
The daily practice of meditation works as a shower for the brain. The different styles offer you ways for the same purpose: to feel more present, more integrated, calmer. Your physical and mental health benefit from the daily and constant process of clearing tensions, relaxing the nervous system and connecting with your center.
to get started
There are four major meditation groups. Those of concentration are based on focusing on one thing, it can be a specific point in the body such as the brow, or the breath. Those of contemplation are based on open observation, it can be walking and becoming aware of each step, or taking attention to trace the path of the different sensations of the body. Others are based on a purifying sound known as a mantra and constantly repeated as a vehicle to access other states of consciousness. Guided meditations use affirmations or visualization of colors or places.
Es importante saber que el camino es más importante que el resultado. No importa si al principio sientes que no lo estás haciendo bien. No te compares con lo que debería ser. Dale la oportunidad a la técnica que escojas al menos por 21 días. La experiencia varía de acuerdo a las tensiones de tu día, el cansancio acumulado, la familiaridad. Acepta cada practica como si fuera la primera vez. Celebra los pequeños logros. Estás son algunas preguntas que te puedes hacer para decidir por dónde empezar: ¿Prefieres tener los ojos cerrados o los ojos abiertos? ¿Es más fácil para ti estar quieta o moverte? ¿Te sientes más cercana a los colores, los sonidos o al silencio? ¿Prefieres concentrarte en un objeto específico o en una sensación? ¿O se te facilita contemplar el espacio sin enfocarte o una palabra? ¿Te sientes mas cercana a la compasión, la aceptación o la paz?
Guided meditations are a good way to start if you don't have much time, if you find it difficult to disconnect or are easily distracted. Body-mind balance is a guided Osho meditation (www.osho.com/en) that you can do once a week. If you prefer a short view that aims to connect you to unconditional love, visit Theta Healing's YouTube channel (www.youtube.com/watch?v=PUQC68FVmy0)
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Transcendental Meditation - Meditation to accept effortlessly
Transcendental meditation uses a mantra that is repeated for twenty minutes twice a day, in the morning and in the afternoon, sitting in a comfortable position, with your eyes closed. It is simple, straightforward and easy to practice. It was created by the Indian Maharishi Mahesh Yogi and became popular in the 1960s when the Beatles welcomed it. The David Lynch Foundation uses it to rehabilitate people with addiction problems, veterans, and victims of domestic violence. It is also very popular with celebrities. Jerry Seinfield, Oprah, Cameron Diaz, Jennifer Aniston, Clint Eastwood and even millionaire investor Ray Dalio practice it. You learn through a course that explains in detail what it is and how it works. The course lasts three days, plus or minus one half hour to two hours per day. You can find more information at www.tm.org/ and www.davidlynchfoundation.org/.
Vipassana - Meditation of sensations
Vipassana is the original meditation that Buddha gave to control the mind and develop the being fully in the here and now. It is a technique that has several steps, first focus on breathing, on feeling the entry and exit of air in the nostrils, then move on to the sensations of the body without reacting to what you are feeling and finally, emanating love and light everywhere and for all beings. The intention is to practice twice a day for an hour. One of the most popular trends is that of the master SN Goenka. You can get more information at www.dhamma.org/.
Mindfulness - Meditation to be present
There are different versions of Buddhist meditation. They are all practiced with the eyes closed, sitting cross-legged and with a straight back. Zazen, the version of Japanese Zen Buddhism, focuses on counting the breath in order to experience emptiness or nothingness. If you get distracted you start counting again. Dzogchen, the version of Tibetan Buddhism practiced by the Dalai Lama, describes concentration as a natural state and does not have any special breathing, sometimes it is practiced with open eyes and seeks to make aware of the wisdom found in the being. The principles are sit, breathe, and feel. Mindfulness describes various practices with the intention of keeping the mind focused on the present, for this, breathing stands out as the best tool.Some versions are made by walking or slowly moving in circles. You can find more information at www.mindful.org.
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Mantra - Vibration Meditation
Mantra meditations use a sound that is repeated several times to focus the mind and free it from thoughts. The sounds come from sacred texts and are considered to have healing qualities. There are many styles, you can choose according to the value you want to work with. Amma, an Indian mystic who travels the world giving hugs, has an IAM meditation with a compassion-based mantra (amma.org/groups/north-america/projects/iam-meditation-classes). The Kundalini yoga current also uses mantras, visualization, and movement to reach deep states of relaxation (www.comunidadkundalini.com/kundalini-yoga/meditacion/).Nam-myoho-renge-kyo is a Nichiren Buddhism practice in Japan and China that repeats the Nam-myoho-renge-kyo sounds with eyes open for as long as each person wishes twice a day. They suggest that it be practiced in a group and observing an image of the lotus sutra. It is intended to be a focused prayer to connect with divinity. For more information visit www.sgi.org/es/budismo/introduccion-a-la-practica.html.
Active meditation - meditation on the move
Sufism, a mystical practice that focuses on the path of the heart to connect with divinity. One of his meditations, the dervish twist, uses dancing by spinning in circles to clear the mind of worries and connect with the inner being. It takes a teacher to learn. Other meditations use music and chaotic dancing to take strength away from the brain and thoughts, with wild movements looking for catharsis and detachment. For more information visit www.osho.com/en/meditate/active-meditations/why-active-meditations.