One of the most effective ways to combat stress typical of today’s business world is the practice of meditation.
Meditation can be defined as the act of entering a mental state of calm, relaxation and abandonment, where there are no thoughts or at least, they are very few, but where we are ever mindful.
The continued practice of meditation allows us to combat stress, it makes us more calm and serene people, and makes us react better times of stress; but also to help with stress, there are many other benefits that meditation gives us, among which are:
- increased physical and mental energy, which in turn makes us feel better, have more energy and vitality.
- greater access to insights, for example, that allow us to know the truth about something or what is the best decision to make.
- more optimistic and less likely to fall into negative emotions such as worry or fear.
- greater self confidence.
- greater creativity, inspiration and clarity of thought.
- increased memory, concentration and learning ability.
They often think that meditation is something difficult that is only reserved for people who have enough free time or who live in the mountains or in the country;however, the truth is that meditation is something simple that any of us can do if we have the will to do so.
First we must find a peaceful and quiet place where to meditate. Actually we can meditate anywhere, either in our office, in a vehicle of public transport, or even on the street when walking, but the more peaceful and quiet is the place we choose the easier it will calm our body and mind, and thus enter into a meditative state. Some conducive to meditation could be a peaceful, quiet room or a place in the wild places.
As for the right time to meditate, we can also do so at any time of day, but it is advisable to do well early in the morning upon awakening or, anyway, late at night before bed, or during sunset, because they are moments where we tend to be more calm and relaxed.
Having found a place and adequate time to meditate, we get in a comfortable position. As in previous cases, we can meditate in any position we want, but the more comfortable our position, the more we relax our body and mind. A recommended posture is to sit with crossed legs and collected, back straight (so they can breathe well), and with the thumb and forefinger together (so that it captures our attention and thus help us stop our dialogue internal). It is not advisable to meditate being cast as we risk falling asleep.
After putting us in a comfortable position, we close our eyes. It is also possible to meditate with your eyes open, for example, to focus our sights on something, but usually have better results with closed eyes, as we can so relax and concentrate better.
Having closed eyes, we can start by making a few slow, deep breaths to help you relax, inhaling the air through your nose and exhaling through your mouth or also through the nose, then keep doing slow deep breaths although not with the initial intensity.
And after making a few slow, deep breaths, we should try to avoid thoughts, for which there are several techniques that can help us with this, which basically aim to focus our attention on something, and so stop our internal dialogue; among which we highlight:
- focus our attention on our thoughts: as an aid to achieve this, we can see how they arise and then how are fading.
- focus our attention on our breath: as an aid to achieve this, we can imagine inhaling then exhaling energy and our tensions or worries.
- focus our attention on a mantra or sound: which may be a sound we emit when we exhale (a common sound is “om”), or a sound we hear in the distance.
- focus our sights on something: it can be a point on the wall or anything else. We will have better results if it is quite something that catches our attention.
- do a countdown: starting from 100, 50, 10, etc., to 0. As we use this technique with time enough to have from 3 to 0 to relax.
Each person usually has a better technique that has in it, so it is advisable that we tested one by one all the techniques to find the best results have in us, also can combine several techniques in one session of meditation, for example, start focusing our attention on our breath, and then a sound.
Also, for best results it is advisable to vary over time the technique used, for example, a time to use the technique of breathing, and then when you no longer have the same effect on us, switch to hear a sound technique. This considering that our body always ends up getting used to, and a technique could eventually fail to have the same results as presented at first.
As for the frequency, duration and depth of meditation, the higher the frequency, duration and depth, better we have results. If you put a minimum, we could say that it is advisable to practice at least once a day for five minutes.
Maybe because of the accelerated pace at which we live, acquire the discipline to meditate seem difficult if not impossible, but it’s just a matter of having a little will and go slowly getting used to his practice; for example, we can start meditating about 5 minutes, then gradually increase the time to 10 minutes, then 15, then 30, etc .; or start making several shallow meditations during the day, for example, while walking toward somewhere, then do one meditation a day, but in a place, a time and proper posture.
The more we practice meditation, the easier it is we will get into a meditative state the next time we try (and may eventually do so at any time, even in times of stress), remain more time on it, and reach deeper levels .
Finally, if we find it difficult to acquire the necessary to meditate or get a meditative state discipline, we can go to centers or meditation workshops will surely find in our town, listening to audio guided meditation, or listening to soothing sounds (for example, made up nature sounds or soft melodies) to help us reach our goal.