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Además del yoga-asana, la meditación también puede ser una práctica útil para encontrar la tranquilidad mental. La meditación implica sentarse en silencio y enfocarse en la respiración o en un objeto específico, como una vela o una imagen. A través de la práctica de la meditación, podemos aprender a calmarnos y centrarnos, y a dejar de lado las distracciones que nos rodean.

La meditación también puede ser efectiva para reducir el estrés y la ansiedad. A través de la meditación, podemos aprender a reconocer nuestros pensamientos y emociones y a responder a ellos de una manera más consciente y saludable. En lugar de permitir que nuestros pensamientos y emociones nos controlen, podemos aprender a observarlos de manera objetiva y a encontrar una mayor sensación de paz y equilibrio.

Una de las formas en que la meditación puede ayudar a calmar la mente es a través del desarrollo de la atención plena, que no es más que atender plenamente al objeto que se ha elegido para posar la mente, por ejemplo; la respiración.

Adicionalmente, aquí te dejo algunos consejos que pueden ayudarte a lograr conseguir esa calma y tranquilidad mental que tan necesaria es hoy en día. Estos consejos siempre pueden aplicarse, sin importar nuestro nivel de práctica:

• Busca un maestro que pueda enseñarte: Hoy en día con el desarrollo de la tecnología, podemos acceder a innumerables grupo de posturas para muchos tipos de intereses, sin embargo estas son grabadas en diferido y la persona que te está enseñando no puede verte, corregirte ni cuidarte de lesiones que puedan ocurrir como en cualquier otra actividad física. Por esto, busca la guía de alguien que sepa de Yoga y pueda atenderte en vivo, bien sea en presencial o modalidad online, para que pueda corregirte en caso de estar cometiendo errores en tu práctica que puedan perjudicarte.

• Practica regularmente: Para obtener los beneficios del yoga, es importante practicarlo con regularidad. Intenta hacer yoga al menos 2-3 veces por semana.

• Encuentra un lugar tranquilo: Busca un lugar tranquilo y sin distracciones para practicar yoga. Un espacio silencioso, con luz natural y ventilación adecuada puede ayudar a crear un ambiente relajante.

• Cuando hagas tu práctica, respira conscientemente: La respiración es una parte importante del yoga y puede ayudarte a conectarte con tu cuerpo y a reducir el estrés. Intenta practicar la respiración consciente mientras realizas las posturas de yoga.

• Haz posturas que te relajen: Las posturas de yoga que implican una relajación profunda pueden ser muy efectivas para reducir el estrés y la ansiedad. Intenta hacer posturas como las mencionadas anteriormente y con duraciones de tiempo relevantes (entre 15 y 25 respiraciones cada una).

• Medita: La meditación es una práctica complementaria al yoga que puede ayudarte a encontrar la tranquilidad mental. Dedica unos minutos al día para meditar y enfocarte en tu respiración y en el momento presente.

Recuerda que el yoga es una práctica individual y que puede ser diferente para cada persona. Encuentra lo que funciona para ti y disfruta de los beneficios que el yoga puede aportarte.

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In modern society, many of us live in a constant state of stress. Technology has made us more connected than ever before, but it has also increased our expectations and workload. We find ourselves constantly bombarded by information and distracted by our screens, which can make it difficult to achieve the mental and emotional disconnect we need to stay healthy. For this reason, it is important to develop practices that help us to calm and quiet the mind.

Yoga and meditation are two activities that can be especially effective for this purpose.

As I have mentioned previously in other publications, Yoga is a physical, mental and spiritual discipline that can involve a series of postures (Raja Yoga), breathing exercises (Pranayamas) and meditation techniques. In addition to physical benefits, such as improving flexibility, strength and endurance, yoga can help us find tranquility and peace of mind.

One of the ways yoga helps calm the mind is through the practice of conscious breathing (in movement or stillness). During a yoga session, the instructor will guide students through a series of postures while encouraging them to pay attention to their breathing. This practice of mindful breathing can help reduce anxiety and stress, and improve mental clarity. When we focus on our breath, we force ourselves to be in the present moment and let go of external distractions.

In addition, many yoga postures focus on deep relaxation and releasing muscle tension. Stress and anxiety can manifest in our bodies through muscle tension, and yoga postures can help relieve this tension. Child's pose (Balasana), for example, is a yoga posture that is often used for relaxation and release of tension in the back and shoulders. Other postures, such as corpse pose (Savasana) and mountain pose (Tadasana), can also be effective for relaxation and tension release.

Here I show you a group of postures that you can use to find this relaxation and release of muscular tensions. It should be noted that the effectiveness of performing these postures is much greater if they are preceded by the realization of 5 sun salutations type A and 5 type B, as shown in this previous post.

Suggested relaxing and calming postures:

You can perform this sequence for 25 breaths each.

Balasana

Virasana

Paschimottanasana

Ardha Matsyandrasana

Ardha Padmasana or Sukhasana

Viparita Karani on wall

Savasana

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In addition to yoga-asana, meditation can also be a useful practice for finding peace of mind. Meditation involves sitting quietly and focusing on the breath or on a specific object, such as a candle or an image. Through the practice of meditation, we can learn to calm and center ourselves, and to let go of the distractions around us.

Meditation can also be effective in reducing stress and anxiety. Through meditation, we can learn to recognize our thoughts and emotions and respond to them in a more conscious and healthy way. Instead of allowing our thoughts and emotions to control us, we can learn to observe them objectively and find a greater sense of peace and balance.

One of the ways meditation can help calm the mind is through the development of mindfulness, which is nothing more than fully attending to the object you have chosen to place your mind on, for example; your breath.

Additionally, here are some tips that can help you achieve that calmness and tranquility of mind that is so necessary today. These tips can always be applied, regardless of our level of practice:

• Look for a teacher who can teach you: Nowadays with the development of technology, we can access countless group of postures for many types of interests, however these are recorded on tape and the person who is teaching you cannot see you, correct you or take care of injuries that may occur as in any other physical activity. For this reason, seek the guidance of someone who knows Yoga and can assist you live, either in person or online, so they can correct you in case you are making mistakes in your practice that can harm you.

• Practice regularly: To get the benefits of yoga, it is important to practice regularly. Try to do yoga at least 2-3 times a week.

• Find a quiet place: Find a quiet, undistracted place to practice yoga. A quiet space with natural light and adequate ventilation can help create a relaxing environment.

• When doing your practice, breathe consciously: Breathing is an important part of yoga and can help you connect with your body and reduce stress. Try to practice conscious breathing while performing yoga postures.

• Do postures that relax you: Yoga postures that involve deep relaxation can be very effective in reducing stress and anxiety. Try to do postures such as those mentioned above and with relevant lengths of time (between 15 and 25 breaths each).

• Meditate: Meditation is a complementary practice to yoga that can help you find peace of mind. Dedicate a few minutes a day to meditate and focus on your breathing and the present moment.

Remember that yoga is an individual practice and may be different for each person. Find what works for you and enjoy the benefits that yoga can bring.

Soy Julio Cesar Arvelo, practicante y profesor de Ashtanga Yoga y Meditación.

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I am Julio Cesar Arvelo, practitioner and teacher of Ashtanga Yoga and Meditation.

• If you liked this post and want to keep reading me, welcome to follow me.
• All images have been created by me with Canva.com.

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