Stress is a daily reality for many Latinos in the United States, due to the fast pace of life, work and family responsibilities. Meditation and relaxation can be powerful tools to improve mental and emotional health, offering moments of calm and well-being.
According to the American Psychological Association (APA), regular meditation can reduce stress, improve concentration and promote an overall sense of well-being.
Deep breathing
A simple and effective technique to reduce stress is deep breathing, which helps calm the mind and relax the body.
Steps to practice it:
Find a quiet and comfortable place.
Inhale deeply through your nose for a count of four.
Exhale slowly through your mouth for a count of six.
Tip: Practice this technique for 5 minutes a day to notice results.
Guided Meditation: A support to get started
Guided meditation is an excellent option for those who are new to the practice of meditation.
Benefits of guided meditation:
Helps focus better with clear instructions.
Reduces anxiety and improves sleep quality.
It can be performed at any time of the day.
Tip: Use mobile apps such as Headspace or Calm to find guided sessions in Spanish.
Progressive muscle relaxation: Easily releases tensions
This technique consists of tensing and relaxing different muscle groups to release accumulated tension in the body.
Buzzy
How to practice: Start with the feet and gradually move up towards the head.
Tighten each muscle group for five seconds.
Relax slowly while breathing deeply.
Tip: It is ideal to do before going to sleep to improve rest.
Mindfulness: Living the present with mindfulness
Mindfulness consists of focusing on the present and accepting thoughts without judgment.
Ways to practice mindfulness:
Pay attention to breathing and senses.
Eat consciously, enjoying every bite.
Take walks outdoors focusing on the environment.
Tip: Dedicate a few minutes a day to this practice to reduce anxiety.
Helps you focus with clear instructions
QuéOnnda.com
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