2023-10-23 04:20:35
Experts say that just meditating 10 minutes a day can make a significant difference in your physical and mental health.
Meditation is recognized as an effective tool to seek well-being and inner peace. Although many think that meditating requires long periods of time, experts say that with just 10 minutes a day you can experience a significant difference in your physical and mental health.
This practice does not require special skills or a specific environment, as it can be carried out anywhere and at any time of the day. All you need is a quiet space, adopting a comfortable posture and focusing on breathing to join the followers of this ancient practice.
Meditation seeks to cultivate full attention and the ability to be present in the moment, in addition to being a means of detachment and deconditioning. It aims to develop concentration, inner calm and mental clarity, while reducing stress and improving physical and emotional health.
The Mexican expert in kundalini yoga, Nayely Ramírez —who is part of the Kundalini Research Institute— explained in an interview with Infobae América that above all it is a personal practice: “It consists of having a completely clean and receptive mind, focused on a point or objective, although it is not that easy. It becomes a discipline that requires perseverance and awareness to carry it out. However, once it is achieved, numerous fruits and benefits are obtained through meditation.”
Meditation is considered an effective tool to achieve inner calm and well-being. (Instagram @meditatio_sonus)
According to A study Deep breathing exercise at work has great benefits. “The workplace is an ideal environment to implement EDB nationally for a number of reasons, including a high proportion of waking hours spent, high levels of sedentary time, prevalence of work-related stress and regular breaks throughout.” throughout the day, potentially reducing worker error,” as explained by the NIH Library of Medicine.
Furthermore, another study Published in the scientific journal JAMA Internal Medicine, meditation has shown positive effects in reducing blood pressure, stress and anxiety, as well as improving psychological well-being and overall quality of life.
Although it has its roots in various spiritual and philosophical traditions, today meditation has become popular as a secular and accessible practice for anyone seeking to improve their quality of life. No special skills or religious beliefs are required, simply willingness and perseverance to adopt this practice as a daily habit.
“Taking a few minutes to focus your mind each day can reduce stress, pain, depression, and more,” they claim also from Harvard Medical School.
Meditation is available to anyone, but it requires patience to learn it effectively.
Ramírez highlights the ease of meditation, ensuring that anyone can practice it. According to his words and his eight years of experience teaching classes, it only requires courage, will, and the determination to clear your mind to focus on your goals. Meditation can vary in duration, from hours to minutes, but the important thing is to do it with purpose.
The kundalini teacher suggests taking into account the various ways of meditating that exist. She chose that variant, but everyone can explore what theirs is. The first thing is to find a quiet place, preferably spacious if conditions allow. It is essential to be comfortable, in a position that does not involve risks or discomfort.
Ramírez emphasizes the importance of respecting the body’s limits and avoiding forcing it. Some people may not feel comfortable with the lotus position, especially if they are just starting out: instead, she suggests letting your hands rest on your knees, with your shoulders and neck relaxed, and keeping your back straight to prevent later pain.
The next step is to close your eyes and focus on the area between the eyebrows. The teacher explains that this is symbolic, since she places the index finger of her right hand in the space between her eyebrows and closes her eyes to maintain attention in that area. Then, she removes her hand from it to rest on her knee and begins to inhale and exhale, allowing the mind to flow. Although thoughts can play tricks on us, letting them pass without resisting them is part of the process of cleansing and calming the mind.
Ramírez points out that when starting the practice there are times when you think regarding food, tragic situations, anything. “But you shouldn’t judge. You have to see what the mind and body say, because those reasonings come from the mind, but with the passage of time by practicing meditation you can calm the mind and release accumulated tensions.” It also helps reduce levels of cortisol, the stress hormone, and promotes the production of endorphins, neurotransmitters related to a feeling of well-being.
Despite its simplicity, meditation requires practice and consistency to fully experience its benefits. Guided meditation, for which there are audios and applications, is an option to start developing them. The key is to dedicate time daily to connect with yourself and cultivate inner calm.
Not judging the thoughts that appear is a good way to carry out this practice (Getty Images) Be patient with yourself. It takes time to learn how to meditate effectively. Don’t be discouraged if your mind wanders. Simply focus on your breathing once more. Find a technique that works for you. There are many different types of meditation, so experiment until you find one you enjoy. Make meditation a part of your daily routine. The more you meditate, the better you will become at it.
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