Superar las Aprehensiones con Ejercicios Sencillos

Para vivir serenamente, es importante saber cómo domar sus preocupaciones y domar sus miedos. Aquí hay tres ejercicios que le ayudarán a hacer esto.

Descubra tres ejercicios de sofrología para ayudarle a superar sus miedos y relajarse.

Respiramos como una abeja

A partir del yoga, esta respiración consiste en exhalar por la nariz, produciendo un sonido similar al zumbido de una abeja.

Calma la mente y el sistema nervioso, y reduce el estrés.

  • En posición sentada, tápese las orejas con los dedos índice y los codos hacia arriba durante 3 minutos.
  • Respira profundamente por la nariz.
  • Exhalar por la nariz e imitar el “bzzzzzzzz” de la abeja: el sonido sale de la parte posterior de la garganta, la boca está cerrada, las mandíbulas están flojas, los labios estirados y las esquinas un poco levantadas.
  • Siente la vibración del sonido resonando en el cráneo y enfócate en el punto entre las cejas, “el tercer ojo”, que es el centro de nuestra visión interior y discernimiento.
  • Este zumbido de abeja ayudará a disipar la ansiedad y promover la calma emocional a través de la escucha de sonidos y vibraciones.

Nos quitamos la preocupación de la vida

Este ejercicio de visualización llamado “la bolsa de las preocupaciones” ayuda a aliviar todos los problemas del día y a evitar que los repitas antes de irte a dormir.

  • Imagínese delante de usted un bolso grande, con cremallera y asas. Nuestro nombre está escrito en él. Esta bolsa nos pertenece. Ponemos toda la fatiga, las preocupaciones del día en ello….
  • Cuando haya terminado, tire de la cremallera para cerrar la bolsa correctamente, luego cuelgue las asas de un globo grande.
  • El viento empieza a soplar y el globo se lleva la bolsa, muy lejos…. Se convierte en un pequeño punto y luego desaparece…
  • Y así es como puedes poner una distancia muy grande entre los problemas del día y tú mismo!.

Echamos a un lado lo negativo

Con el “sophro-displazamiento del negativo” (SDN), una técnica clave en sofrología. Consiste en externalizar todas las sensaciones desagradables o dolorosas, tanto físicas como mentales, expulsándolas por la respiración después de una contracción seguida de una relajación muscular.

  • En posición sentada, cómodamente instalada, los ojos cerrados:
  • Primero: respira profundamente y luego, mientras sostienes el aire, visualiza una región del cuerpo en la que sientes tensión, dolor: las cervicales o la espalda, por ejemplo.
  • Segundo paso: al exhalar, ejercer una ligera presión de las manos sobre la parte inferior del abdomen, mientras se evacua este negativo lejos de nosotros.
  • Tercer paso: inspirar.
  • Cuarto paso: al exhalar, imagina que estás libre de los residuos de estos elementos negativos.
  • Para hacer por tres partes del cuerpo. Cabeza, vientre y espalda, por ejemplo.
  • Permítase un descanso de la integración: levántese con los ojos cerrados, tome conciencia de lo que ha liberado en su cuerpo y en su mente, preguntándose: ¿Cuáles son los mensajes enviados por mi cuerpo?.

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