Técnicas de relajación

Trendlovers, son momentos difíciles para nuestro México, han sido días de estrés extremo que no nos dejan dormir, en los que el miedo, la preocupación y la desesperación nos invaden el cuerpo y la mente.

Los días por venir seguirán siendo difíciles, y es importante que logremos relajarnos y descansar para recuperar fuerzas y seguir de pie apoyándonos. Por eso, te dejo algunos ejercicios de relajación que pueden ayudarte a reducir la tensión:

 

1

ATENCIÓN EN LA RESPIRACIÓN

Es una técnica simple pero poderosa. Debes tomar largas y pausadas respiraciones (también conocidas como respiraciones abdominales). Mientras respiras, poco a poco ayudas a tu mente a distraerse de otros pensamientos y sensaciones. No apliques esta técnica si tienes problemas respiratorios o cardiacos.

 

2

ESCÁNER CORPORAL

Esta técnica mezcla la atención en la respiración con la relajación progresiva de los músculos. Después de algunos minutos de hacer respiraciones profundas, debes enfocarte en una parte del cuerpo o en un grupo de músculos y, mentalmente, vas liberando cualquier tensión física que sientas en esa zona. El escáner corporal puede ayudarte a aumentar la conciencia de la conexión entre cuerpo y mente.

 

3

MANTRA U ORACIÓN REPETITIVA

Para esta técnica, debes repetir en silencio una oración corta o frase de algún rezo mientras practicas la Atención en la respiración (1).

 

4

RELAJACIÓN AUTOGÉNICA

Se trata de algo que viene de tu interior. Para este ejercicio de relajación usarás dos técnicas: imaginación visual y conciencia de cuerpo. Debes repetir palabras o imaginar lugares placenteros para reducir la tensión muscular. Puedes imaginar un lugar que te dé calma y entonces comenzar a enfocarte en realizar una respiración profunda y sentir cómo cada parte de tu cuerpo se relaja: imagina que relajas un brazo, luego el otro, después una pierna, la otra….

5

TÉCNICA DE VISUALIZACIÓN

Intenta visualizar lugares o situaciones placenteras y relajantes. Para que esta técnica funcione, trata de incorporar diferentes sentidos, recuerda olores, imágenes, sonidos y sensaciones. Si intentas relajarte imaginando el océano, por ejemplo, piensa en el olor del agua salada, el sonido de las olas y la calidez del sol sobre tu cuerpo. Puedes cerrar tus ojos, sentarte en un rincón tranquilo, aflojar la ropa apretada y concentrarte en tu respiración. Piensa en el presente y enfócate en pensamientos positivos.

 

6

THE FIGHT RESPONSE

Si tiendes a enojarte o estar agitado, entonces encontrarás alivio a tu estrés con técnicas que te relajen, como meditación, relajación muscular, respiración profunda o técnicas de visualización.

7

THE FLIGHT RESPONSE

Si, por el contrario, tiendes a deprimirte o a abstraerte en situaciones de estrés, encontrarás alivio con actividades que te estimulen y den energía a tu sistema nervioso, como algún ejercicio rítmico, un buen masaje o yoga.

 

8

JUEGA CON TU MASCOTA

Sí, Trendlover, el poder curativo y desestresante que proporciona acariciar o jugar con tu mascota, no tiene comparación. Los animales dan amor incondicional, son alegres y resilientes; características que te transmiten y calman, haciéndote recobrar la fe y la idea de que la vida está bien y continúa.

Fuentes: Clínica Mayo, The Harvard Medical School, Helpguide.com

 

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