5 very simple meditation techniques that can help you stand up to anxiety
There is no exact science at the time of to meditate: There are different types of techniques and, of course, each person applies them in their own way. But this time we want to focus on small gestures, those that do not require more than a few seconds of your time and that you can do even outside the home, whether at work or in public transport. Which are precisely the places where we usually ruminate those thoughts that cause us stress or anxiety. There is meditation techniques that can help you identify them, observe them and let them go.
“You don't need to walk to the top of the nearest mountain. You can meditate in any place that is comfortable, reasonably quiet, and where it is likely that no one will interrupt you, ”they explain from the Headspace app, which has become known, especially in social networks, for its meditation tips. “Sit with your legs crossed, your feet flat on the floor and your hands relaxed on your legs or your lap. The important thing is that you place the body in a position where the muscles can be disconnected and you can relax, ”they clarify. "Let the breath flow."
Now that you have the right posture, it's time to take action with these Super simple meditation techniques that can relieve your anxiety.
1. Inspire and expire
Beginner's advice, we know that. But not for that reason it is less effective. Close your eyes, inspire one and release the air in two. Observe without opening your eyes how your chest rises and the ribs expand, then return to their position. Try to do it for ten seconds without any hurry.
2. Imagine there is a warm sun over your head
If you have practiced meditation, this technique is likely to sound like you. It is a gesture that tries to revive the sensation of peace that produces a sunbeam in us. Imagine a warm beam perches on you, evoking that feeling of lying on the beach or going out to the balcony.
3. Make a mudra with your hands
Mudras are positions that adopt our hands with each other whose main objective is to establish a body-mind connection. Each one has a meaning, but in general they are associated with channel energy, activate regions of our body and relax. Try to recreate the call Hakini mudra, a gesture designed to release stress and concentrate: take a deep breath, close your eyes and place one palm in front of the other, but without touching. Join the tips of all your fingers, forming a triangle, and stay breathing fluently for a few seconds.
4. Let your mind think about what you want
Close your eyes for a few seconds and let your thoughts flow freely. Try to observe them from the outside, even if that causes you more anxiety at some point. "Although it sounds contradictory, it helps give space to our mind," they explain from Headspace. “We don't need to change our mind, we just need to be comfortable with it. And when we do, we find that all the things we wanted are already there. ”
5. Try to apply these techniques, if you can, in the morning
“We recommend that meditation be your first activity after waking up, if possible ”, clarify the experts. “It's a great way to start the day and it's usually the easiest time to find a few minutes of peace. The most important thing is to choose a schedule that works for you. ”