Saturday, February 4, 2023

3 Meditation Techniques To Incorporate Into Your Day Without Disrupting Your Work

  • It is not necessary to stop all your activities to meditate, as sometimes there is not enough time as a worker or entrepreneur.
  • There are some techniques that only require 15-20 minutes to help you relax your mind.
  • We explain how to practice different types of meditation that will make your days more relaxing.
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Meditation can give you a sense of calm and balance which can help improve your professional life. This is because you can use it to relax and deal with stress by focusing your attention on something calming. The best part is, you don’t need to interrupt your day to practice it.

“It is a tool that helps to observe the quality of your thoughts. That is, to recognize that you are in a the noose “There’s a lot of negativity, repetition, and how capable we are of overcoming misconceptions and fears,” Alejandro Rojas, founder of physical and mental health startup MELE, told Business Insider.

There are various benefits associated with this activity, and if you practice it daily you can amplify them and move through any day more calmly.

According to the Mayo Clinic, among the benefits of meditation are:

  • Have a fresh perspective on stressful situations
  • acquire stress management skills
  • increase self awareness
  • focus on the present
  • reduce negative emotions
  • Increase imagination and creativity
  • increase patience and endurance
  • low heart rate
  • low blood pressure at rest
  • improve sleep quality

As a worker or entrepreneur, sometimes there just isn’t enough time to meditate; However, there are some types of meditation that can be practiced while doing other activities, and still stay in the present by focusing on aspects such as breathing, sensations, etc.

Rojas suggests three options that require only 15 to 20 minutes of practice each to help you relax your mind and get on with your day.

walking meditation

This is a technique that involves walking in silence and observing all visual stimuli, while focusing on how the sole of your foot touches the ground with each step you take. Focus specifically on when your heel hits the ground, then the ball of your foot, and so on.

“Many stimuli and many thoughts will come to mind, the important thing is that when you recognize them you return to heel, toe, heel, toe through the contact of your foot,” says Rojas.

The goal of this meditation is to build the muscle that brings you back to the present no matter what stimuli and thoughts come your way.

zen meditation

This type of meditation can be done during meals or at times when you are walking and do not need to drive. It is the same as it is done sitting in the lotus flower, the only difference is that you will be with open eyes.

The aim is not to fight against the thoughts, as it is normal for them to be present; Rather, you should not allow them to take up all your attention.

Rojas says that it is necessary to learn to observe thoughts without getting involved in them, only then can we begin to differentiate between what we are and what we think.

meditation in action

For Rojas, this type of meditation is one of the most complex yet useful that exists, and it involves being 100% present in everything you do.

That is, if you’re doing a report or presentation, focus on what you’ll be doing tomorrow, or leaving work, or what you did yesterday, rather than letting your thoughts wander to pending activities.

When you meditate, you can clear out the information overload that builds up every day and contributes to your stress. For example, one thing that can help you return to the present when you’re working is to focus on the sound of keys on your computer and to block out other thoughts.

now read: It’s common to be sad or anxious during the Christmas season: we teach you to take care of your feelings

Read also: 5 Heart Attack Warning Signs You Should Never Ignore

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