Te proponemos dos ejercicios que son los que mejor nos han funcionado para bajar el nivel de ansiedad. Puedes hacer los dos o escoger el que mas fácil te resulte. No se necesita mucho tiempo, puede durar de 3 minutos a 15 minutos. Empieza por dedicarle poco tiempo y cada vez que lo hagas, vas aumentándolo.
“RAIN”
Con esta práctica nos hacemos más conscientes de los estímulos que desencadenan fuertes reacciones emocionales para empezar a gestionarlas.
Pasos:
R: reconoce la presencia de una fuerte emoción: sentados, reconocemos y observamos la emergencia de cualquier emoción .
A: admite o reconoce lo que hay. Le dejamos espacio para sentirla.
I: investiga el cuerpo, las emociones y los pensamientos que nos produce esa emoción.
N: no te identifiques con lo que aparezca (consiste en comprender que las emociones no determinan quiénes somos, sino que son un estado pasajero).
“DEJAR DE RUMIAR”
Este ejercicio tiene como objetivo identificar las sensaciones físicas, las emociones y los pensamientos que puedan estar contribuyendo a un estado de ansiedad. Cuando estamos en un época de estrés como el de ahora, en lugar de escaparnos, es bueno tomar contacto con lo que siento. Esta técnica nos ayuda en esta tarea de aceptar nuestro estado.
Pasos:
“ Nos colocamos en una postura cómoda de meditación, ponemos la atención en nuestra mente y permitimos lo que ocurre en ella, sin análisis. Ponemos la atención ahora en su respiración. Retiramos suavemente la atención en la respiración para centrarnos ahora en cualquier emoción, pensamiento o sensación física que descanse por debajo del umbral de su conciencia y pueda estar movilizando ansiedades y miedos. Permítase sentir la emoción, dándose cuenta del modo en que la experimenta en su cuerpo y en su mente. Si no se siente agusto con la investigación, puede centrarse suavemente en la respiración. Si por el contrario, se siente seguro, preste atención al cuerpo y a la mente, y pase a darse permiso a reconocer cualquier sensación física, emoción o pensamiento. La resistencia a reconocer las emociones puede provocar mas miedo y aprender a estar con ellas puede reducir su poder. Deje que las olas de las emociones se desplacen donde lo necesiten. Ahora observe su mente como si estuviese tumbado en un prado contemplando el discurrir de las nubes (pensamientos) que surcan el cielo. Obsérvelos aparecer y desaparecer. Cuanto mas aprenda a abrir un espacio ecuánime y equilibrado mas fácil resultará dejar que las cosas sean y esto favorece su desaparición. Regrese a la respiración y sienta como todo su cuerpo inspira y espira. Termine agradeciéndose a si mismo este momento por contribuir a su salud y bienestar”
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