Utilizar técnicas simples de meditação no dia a dia é uma ótima prática para melhorar a saúde! Porém, poucas pessoas vão atrás de mais informações sobre o exercício, pois acham que ele demanda muito tempo.

Mas existem diversas técnicas de meditação simples e rápidas que vão ajudar você a enfrentar o cotidiano de maneira mais tranquila. A seguir, veja 4 técnicas simples de meditação para praticar hoje mesmo!

Meditação ao acordar

Técnicas simples de meditação

Meditar ao acordar é uma técnica simples de meditação que pode fazer uma grande diferença durante o dia. Afinal, sair da cama com pensamento positivo e calma vai trazer mais motivação para que você alcance seus objetivos.

Primeiramente, sente em uma posição confortável na cama, feche os olhos e foque na sua respiração. Dessa maneira, respire pelo nariz e solte o ar pela boca, se concentrando apenas no movimento do ar através do seu corpo.

Em seguida, quando achar que já está relaxada, tente imitar algumas posições da yoga antes de se levantar. A posição Balasana, por exemplo, é ótima para liberar o estresse.

Técnica da caminhada relaxante

A caminhada relaxante é uma das técnicas simples de meditação

Esta é uma técnica relativamente nova de meditação, mas é perfeita para as pessoas que não conseguem se concentrar paradas. Isto é, ela utiliza uma ação comum, que é caminhar, e transforma em um exercício de concentração.

Você precisará encontrar algum lugar calmo para praticar a caminhada, de preferência onde esteja sozinha. Logo após, dê 10 ou 15 passos para frente, se concentrando no movimento que o seu corpo realiza ao caminhar, nos pés e no contato com o chão. Depois, pare e volte praticando novamente o exercício.

Repita a técnica quantas vezes quiser! O objetivo é que, com o tempo, você a pratique normalmente em qualquer caminhada ou até corrida.

Meditação simples de 1 minuto

Aposte na meditação de 1 minuto

Se você está passando por um dia difícil ou uma situação de muito estresse, então esta técnica pode te ajudar nas horas mais complicadas do cotidiano. O objetivo dela é regular a sua respiração e os batimentos cardíacos, ou seja, fazer com que você relaxe rapidamente.

Para praticar, primeiramente encontre um local onde você não será incomodada ou distraída. Em seguida, feche os olhos e concentre-se na sua respiração. Respire fundo e conte até 4, depois solte contando até 8.

Dessa forma, repita o processo 5 vezes, imaginando o estresse e a ansiedade sendo liberados através da respiração.

Técnica de meditação mindfulness

O mindfulness é uma das técnicas simples

O mindfulness é uma técnica que surgiu para ajudar as pessoas a focarem no presente e apreciar diversas sensações por completo. Este exercício, por exemplo, pede que você foque no corpo.

Comece se sentando em um lugar confortável e encontrando um ritmo na respiração. Logo após, se concentre nas sensações de cada parte do corpo, subindo com calma, dos dedos dos pés até a cabeça. Se você sentir tensão em alguma área, pare e respire, imaginado ela sendo liberada junto com o ar.

Esta técnica é perfeita para praticar após um dia de trabalho estressante ou antes de dormir, já que faz com que o corpo relaxe e tenha um bom descanso.

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