What is micromeditation?

Specialists in favor of meditation have suggested, many times since neuroscience, which Meditating can modify, slightly, the structure of the brain and reinforces the areas associated with the attention and control of emotions. Most research in this field reports that meditation is beneficial to improve care levels, awareness and emotional self -regulation.

However, carrying out being practical today is a challenge, since it requires record. To observe real changes, it is considered that The practice must be executed continuously for at least eight weeks, half an hour a day. This would be the time that the cerebral cortex would need to reinforce.

But, this constitutes the first challenge, since, although there are many people who want to incorporate this practice into their routines and obtain their benefits, not all maintain the commitment and constancy that is merited.

Content

• Micromeditation
  • A few minutes, several times
• Some ideas for micromeditar
• Micromeditation benefits
  • Bibliography

Micromeditation

There are those who have started practices in yoga and meditation, especially because of the boom he has won, but, there are still many people who tolerate a high mental charge and who do not find a certain time to devote themselves to it, especially if their agendas are Very full. In this sense, micromeditation relevant again.

Micromeditation is a brief practice that can be executed daily and experience its benefits.

Micromeditations are short, brief practices, with a few minutes, in which you can redirect attention, become aware of the body, emotions and gain energy. In addition, they can be executed from anywhere, even if you work, taking that short moment.

Meditation is a favorable psychological tool to mitigate the effects of anxiety or stress, concentrate on the present and feel serenity. But, those who, due to lack of time, cannot be dedicated to meditation, can resort to micromeditation to keep their mental health in good condition, due to the benefits of taking a stop up to date, or several, regulate breathing and experience Sensations without judging them.

Depending on the preferences and objectives that are pursued, there are several micromeditation exercises, although, in any way, it is a fairly effective tool.

A few minutes, several times

To incorporate micromeditation into our lives, it is suggested Start with taking two or three minutes, in which "the autopilot" stops, A pause is made and experiences, thoughts and emotions begin to be managed.

Little by little, the practice can be introduced to six stops throughout the day. That is In total, twelve minutes a day would be dedicated.

Medica that the person wins more time and experience, can prolong the micromeditation, since these are a bridge to reach the longest and most dedicated medications.

The idea is stop thinking repeatedly in fear, future, concerns and what is pending, giving way to the state of being in peace at that moment, with the thoughts and feelings that you have. This would be the true experience of being.

Some ideas for micromeditar

It is suggested to perform a brief body scanner, making some three breaths and observe the sensations that are on the feet, the ankles, the knees And so on, disregarding the noise of the mind while the body is made and connected to the senses. This can take about three minutes.

Another idea can be to make three breaths and be attentive to the sounds that are perceived from the environment.

Can also be done repeating a mantra. For example, breathe and pronounce the mantra internally, letting himself be wrapped by the meaning of the same, which can be: "Everything is fine".

These micromeditations can be practiced when you get out of bed, before starting working or at the end of the day. As the person feels comfortable, he can prolong the time from 1 minute to 3 minutes and take it up to 10 or 20 minutes.

However, it should be noted that the effect is limited, that is, there is no scientific evidence that works in the long term. Therefore, these short meditations They are used to gain emotional regulation, But it is not a practice that leads to modify perceptions, habits that are not healthy or personality, which is achieved with other types of longer practices and with psychological support.

Micromeditation benefits

It is estimated that eight weeks of meditation are required to reduce activity in the amygdala, which is a structure that allows identifying the potential threats and scanning the environment to seek possible dangers.

When a possible threat is detected, the amygdala encourages the fight or flight response, which implies the release of hormones that cause stress, such as cortisol or adrenaline. Therefore, attention focuses so much on the threat that makes it impossible to concentrate on something else.

In it current context, In the midst of losses and uncertainty, Many people observe the potential threats that are perceived from the environment and experience continuous discomfort. Hence the importance of making a brief break entering a micromeditation.

One last recommendation is to address breathing and, through a guided meditation, make twenty conscious breaths.

Visualization meditation exercises

Bibliography

• CAMPAGNE, d. M. (2004). Theory and physiology of meditation. Psychosomatic Medicine Notebooks and Liaison Psychiatry, 69(70), 15-30.
• Gutiérrez, g. S. (2011). Meditation, mindfulness and its biopsychosocial effects. Literature review. Electronic Iztacala Psychology Magazine, 14(2), 223.
• Mañas, i. (2009). Mindfulness (full attention): meditation in clinical psychology. Psychology Gazette, fifty, 13-29.