Día 3: Intenta la meditación feroz

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Wellness Challenge: A Guide to Meditation for Resilience

We tend to think that meditation is something that calms our minds. But did you know that meditation can also empower us or focus on the challenges ahead? Today we propose a vigorous four-minute meditation with Reverend Angel Kyodo Williams, specially created for those taking part in this challenge. Williams, who only capitalizes his Buddhist name Kyodo, preaches that vigorous meditation is about showing oneself to what is going on in the world.

Science shows that meditating regularly can reduce stress, increase calmness and clarity, and promote happiness. Other research shows that regular meditation can help relieve chronic pain, relieve depression, quit smoking, and sleep better.

The basic requirement of mindfulness meditation is to pay attention to the present: especially your own thoughts, feelings, and sensations. Williams, a Zen Buddhist priestess and founder of the Center for Transformational Change in Berkeley, California, is known for her emphasis on the role meditation can play in social justice and she teaches that meditation can be a powerful tool to us to make more strong, focused and ready to face daily challenges, small and large.

Recognition …Christine Alicino

She says that some people make the mistake of believing that meditation is an escape from stressful situations. "We have a great habit of running away from our experience and figuring out how it could be and why it should be different, which actually increases our fear," said Williams, co-author of Radical Dharma: Talking Race, Love and Liberation. "Meditation and mindfulness are becoming a way for people to reconcile confusion, fear, and fear of the unknown."

Despite the name, vigorous meditation is neither aggressive nor loud. Wildness arises from the power of meditation and mindfulness that will help you face whatever fear, anxiety, or challenge awaits you.

“Meditation has a softness that allows you to say, 'Oh, I can join in. I agree with the fact that I don't know what to do about it, ”he said. "But there is also a ferocity in meditation that says," You have to present yourself to what is happening. "And you have to feel that you are feeling that instead of escaping and escaping helplessly."

Before you begin, think about what is most important to you. "You don't have to save the world," says Williams. It could be your family, friends, sense of intent, feeling safe, or taking care of yourself. Stick to what matters most to you and start the meditation from the link in the audio above.

Learn more about meditation in our How To Meditate guide. You will find four other short meditations by Tara Brach, a well-known psychologist and meditation teacher. The guide includes one- and four-minute meditations that are great for beginners or those short on time. If you're fairly experienced or ready for a more in-depth mindfulness session, you can try the 10- or 15-minute sessions.

Brach also offers a body scan meditation that systematically takes into account different sensations and areas from head to toe.

The guide also offers a walking meditation and tea drinking mindfulness practice with another well known meditation teacher, Sharon Salzberg. You can download and listen to all of the tracks when you are ready to meditate.

Tara Parker-Pope is the founding editor of Well, the New York Times' award-winning consumer health website. She won an Emmy in 2013 for the video series Life, Interrupted, and is the author of For Better: The Science of a Good Marriage. @ Taraparkerpope

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