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Strategies to meditate, to pay attention

Meditation is a great tool for distracting yourself from the daily hustle and bustle and regaining your ability to stay focused.

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This article has been translated from our Spanish edition using AI technologies. Errors can occur due to this process.

In the hustle and bustle of everyday life, it is difficult – if not impossible – to stay in a calm state with a focused mind. On the contrary, we have got used to living under stress and doing a thousand things: we have to worry about our finances, our work, our family, get to our appointments on time … Commitments never end! Of course, it's not uncommon for our minds to be scattered and for us to have trouble concentrating.

How can you focus in the midst of the chaos? In this sense, meditation is an excellent tool: it is perfect for clearing the mind of any problems at hand and regaining the ability to pay attention to what is really important.

To meditate, you should first find a comfortable and quiet space. Ideally, sit with your legs crossed and your back straight. If this is not possible, you can sit in any comfortable chair. Take a deep breath and try to calm yourself down: a thousand and one thoughts will cross your mind, but don't get involved in anything. Just watch them go by! Then you can put some of these meditation techniques into practice.

Your breathing

One of the most basic techniques for meditation is to focus your full attention on your breath. Try to calm her down, breathe in and out gently. Focus on the feeling of air entering and exiting your nostrils and the way your chest inflates and deflates. Also, focus on the length of each breath.

The mirror technique

Sit with your back straight. Put your hands on your knees; Close your eyes and imagine that you are sitting in front of you as if you are looking at yourself in a mirror. Try to reproduce every detail of your physical appearance with your mind: your hair, your clothes, your facial features, your facial expression, the way you sit … So imagine from all perspectives: up, down, left, right and at the end from a perspective that includes everyone else.

Flickering candle

Close your eyes and breathe slowly and fluently. Imagine everything in the dark and a candle in front of you. Imagine the flicker of the flame, sometimes darker and sometimes more intense. Concentrate all your attention on its light and let it transfer its serenity to you. You'll feel a lot calmer when you're done!

Hakini Mudra

In the Hindu tradition, mudras are the way we can place our hands while meditating. Every position with the hands enables us to put ourselves in a different state: for example relaxation, concentration or energy.

This mudra is ideal for revitalizing, calming, relieving stress and focusing your energy. It also helps you remember something that you forgot. Sit up straight and place your hands in front of your chest, palm in front of the other but not touching. Connect your fingertips; Direct your gaze upwards to the point where it is between your brows. As you inhale, place your tongue on the upper roof of your mouth and try to relax it as you exhale.

Dhyani Mudra

This mudra removes stress, renews the concentration of energy and brings you into the present. It enables you to clear the way of anything that distracts you. In addition, it helps to find the perfect balance between thoughts and emotions. Place both hands so that they are on your lap. the right hand on the top left in the shape of a bowl, while the thumbs are touching. Focus your attention on your breath.

These are some songs to help you get into a meditative state.

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