Mindfulness meditation is a technique that seeks to obtain the full attention and helps clear, relax and clear the mind, reduce stress and rebalance emotions. This method could improve medical care for the patient, according to studies conducted in the US.
This meditation technique recently booming along with relaxation techniques is still somewhat mysterious, many people say that “meditate” and the truth is that the rest do not know what you mean, so let’s see it.
Meditation is a form of intellectual exercise in which the aim is to achieve a state of concentrated attention on a thought (happiness, harmony), an object (a candle), self-concentration on whether the perception (of the breathing, heartbeat …). This statement focuses on the present and free the mind of loads. There is a meditation for religious purposes and those aimed at improving health status. They are really similar and the origin of meditation practiced today came from Eastern religions such as Buddhism.
There are different meditation techniques, some work more exclusively the concentration (meditation mantra), other mindfulness and acceptance (this is what we mean today by mindfulness).
How mindfulness is practiced?
It seeks to achieve a deep state of consciousness in this process and various exercises are used. We seek to achieve a relaxed and not judicious thoughts, feelings and emotions consciousness. Knowing that happens within us moment by moment. It allows us to separate ourselves from our thoughts for a moment to recognize and evaluate our patterns. It is very important to focus on the here and now. It’s full attention to the present moment and nothing else.
Ideally, for about 30-40 minutes per day but you can start with less, about 5-10 minutes (but we must consider that such a short time will not achieve a deep state of meditation). The ideal is to devote enough time to practice at first until you automaticemos in a certain way and be able to meditate anywhere and / or time. That is start with shorter sessions but repeated. Normally started training him in the morning or evening are moments that allow to be doing nothing and do not interfere with daily routines.
The ideal is a place where there is no noise, the temperature is pleasant and you are comfortable. It is important to disconnect telephones, alarms, television and any noise that might distract us. If you use background music aims to be a relaxing and repetitive music that does not distract you. Some people prefer to meditate outdoors, under the shade of a tree, in the garden or in a park, try to choose a place that is not very busy and away from the noise and distractions. If you wear comfortable clothes and do not tighten better, you can even take your descalzarte and watches, bracelets, etc …
Seated on the floor (no need to be in the lotus position but comfortable) and in a position that allows the back is straight (important for respiration). We can put a pillow, mat or whatever you want below us. If the cushion is thick we can tilt the pelvis forward by sitting on the edge of the cushion or in a chair with the legs off the ground about 8-10 cm. The vertebrae must end resting on one another, of straight and enduring the weight of the torso, neck and head. If we have done well it should not cost us stand tall. The arms and legs should be relaxed without affecting the position of the column. For example, we can rest on your hips or let hang beside the body. Before proceeding check different parts of your body, assesses whether there is tension and adjusts that is not relaxed.
All these exercises are a gradual progression to the next, and involve training the mind to focus