Por: Julie Recao @OurMagicalAwakening
¿Cuántas veces no hemos escuchado esto? La realidad es que estamos tan enfocados en el día a día, en el pasado o en el futuro que no nos detenemos a estar en el presente. El primer paso para conectar con el aquí y ahora es cerrar los ojos y respirar.
Así de sencillo. A medida que cambias tu ritmo de respiración, cambias tu estado de ánimo, ya que la manera en la que respiras está estrechamente relacionada con tus emociones.
Cuando tu mente está en calma y bajo tu control, tu ritmo de respiración será lento, tranquilo y constante. Al respirar de esta manera, lenta y constante tu mente se calmará.
Momentos críticos donde sientes estrés, ansiedad, miedo, zozobra, cierra tus ojos y controla conscientemente tu ritmo respiratorio, ya que al hacerlo puedes controlar tu estado de ánimo.
En sánscrito, idioma antiguo de la India, prana se conoce como energía vital
En la inhalación traemos a nuestro cuerpo oxígeno, nitrógeno y dióxido de carbono, pero también esa energía que es la fuerza de la vida.
La realidad es que no podemos vivir sin oxígeno, ni prana, la fuerza vital que da energía a la mente, el cuerpo y la conciencia.
Muchos maestros de Yoga dicen “controla tu mente y controlaras tu vida”. Cuando entendemos que el ritmo de la respiración y el estado de tu mente son inseparables entenderás que mientras más lento es el ritmo de la respiración, más control tenemos sobre la mente.
La mente sigue la respiración y el cuerpo sigue la mente
Cuando la velocidad de la respiración aumenta, o se vuelve rápida e irregular, la mente también se vuelve perturbada y errática.
Ejercicios de respiración o pranayama, su nombre en sánscrito, está compuesta por dos términos prana + yama.
Como mencione anteriormente, prana es energía vital, mientras que yama significa expansión, prolongación, control.
Pranayama es una técnica para controlar, canalizar o expandir nuestra energía, lo que se hace a través de la respiración. También es considerada como la práctica de la expansión de nuestra energía vital para que armonice con la energía del universo.
Hay distintos tipos de ejercicios de Pranayama
El más sencillo es Sama Vritti, en sánscrito sama significa igual, par, suave y vritti significa remolino; en conjunto significa la capacidad de regular o suavizar los movimientos de la mente a través de una respiración regular.
Sama Vritti es conocida como la respiración cuadrada. Cerramos los ojos e imaginamos un cuadrado, recorreremos todos sus lados inhalando, reteniendo, exhalando y reteniendo con la misma medida. Pueden ser 4 o 6 segundos, depende de tu capacidad pulmonar.
Para hacer esta respiración te recomiendo los siguientes pasos:
- Siéntate en una postura cómoda, con la espalda recta y los brazos relajados, manos encima de las rodillas.
- Imagina un cuadrado e inhala por ambas fosas nasales durante 4 segundos – mientras inhalas imagina como dibujas un lado del cuadrado.
- Reten el aire en los pulmones por 4 segundos -mientras retienes imagina como dibujas otro lado del cuadrado.
- Exhala por 4 segundos -mientras exhalas imagina como dibujas otro lado del cuadrado.
- Reten con los pulmones vacíos por 4 segundos -mientras retienes imagina como dibujas el último lado del cuadrado.
- Repite 10 veces o durante unos minutos.
De todos los cambios positivos que podemos hacer en nuestra vida diaria, aprender a respirar profunda y completamente es probablemente la herramienta más efectiva para desarrollar una conexión con el presente, aumentar tu salud y vitalidad.
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