No artigo anterior, Os conceitos e pré-conceitos sobre a meditação, definimos e descobrimos o que é meditação. Os benefícios são gigantescos: desde a paz na alma até o controle da ansiedade, saúde, bem-estar físico e mental.
Já que o mundo parou, que tal pararmos também para conhecer os benefícios das variadas técnicas meditativas?
ALGUNS EXEMPLOS DE PRÁTICAS DE MEDITAÇÃO
Foco: um tipo de meditação consciente, feito de olhos abertos. Consiste em você realizar uma atividade de cada vez, concentrando-se única e exclusivamente no que está fazendo agora. Por exemplo: ao tomar banho, concentrar-se em cada movimento que você faz: abrir o registro, atentar-se a cada parte que está sendo lavada, na perfeição de cada parte de seu corpo, na sensação da água em sua pele, temperatura da água, odor e textura do sabonete e do xampu.
Mindfulness: Sentado ou deitado, você permite que seus pensamentos passem por sua mente como fotografias ou nuvens. Você simplesmente as vê e as põe de lado ou as deixa ir. Nessa técnica, você precisa se concentrar exclusivamente no presente, ou seja, você deixa de prestar atenção às lembranças e também deixa de se preocupar com os planos futuros.
Meditação Transcendental: Uma técnica que utiliza mantras (palavras pronunciadas repetidamente, mentalmente). É uma prática diária de duração de cerca de 20 minutos.
Meditação Cristã: Busca de equilíbrio espiritual por meio da reflexão dos textos bíblicos. Inicia-se com uma oração, a fim de que a pessoa interprete e compreenda o significado do texto lido.
Raja ioga (Brahma Kumaris): Procura alcançar o desapego do mundo exterior (barulhos, objetos, situações) e focar-se num pensamento positivo por alguns minutos. Costuma-se praticar sentado em posição de lótus.
Meditação Chakra: Por um tempo, direciona-se a concentração para um dos sete chakras (centros de energia) do nosso corpo. Normalmente são feitas algumas visualizações. Pode-se também cantar algum mantra específico para cada chakra.
Trataka: Utilizando um objeto externo (uma vela, uma imagem ou símbolo), fixamos o olhar nele por um período de tempo. Inicialmente começamos com os olhos abertos e depois passamos a fechá-los.
Kundalini ioga: Com o objetivo de fazer subir a energia vital pelo canal da coluna vertebral, normalmente a kundalini ioga começa com um aquecimento corporal (posturas), passando, em seguida, para um relaxamento profundo. Depois disso, costuma-se sentar com as pernas cruzadas e a coluna reta e entoar diversos mantras, acompanhados de exercícios de respiração.
Zazen: Uma técnica de origem budista que busca uma mente que não está concentrada em nada. Ou seja: é o não-pensamento. Senta-se de pernas cruzadas e coluna ereta. Procura-se praticar uma respiração lenta e longa e apoiar as mãos a quatro dedos abaixo do umbigo. A mão direita fica embaixo, com a palma voltada para cima, enquanto as costas dos dedos da mão esquerda repousam sobre os dedos da mão direita, sem avançar sobre a palma, com os dois polegares levemente encostados. A ponta da língua se mantém atrás dos dentes superiores da frente e os olhos ficam entreabertos, num ângulo de 45 graus com o chão.
Vipassana: Para começar, senta-se sobre uma almofada, na posição de meia lótus (sentar-se como índio). Pode se concentrar na respiração, na postura, nas sensações do corpo, em elementos naturais como a água ou o fogo e mesmo em nossos estados mentais.
Hare krishna: É uma prática diária, geralmente dura 2 horas, iniciando-se às 5h da manhã. Os praticantes permanecem por 2 horas entoando o mantra: “Hare Krishna, Hare Krishna, Krishna Krishna, Hare Hare, Hare Rama, Hare Rama, Rama Rama, Hare Hare” (nomes Krishna). São 1 728 vezes em que o mantra é entoado com o auxílio de uma espécie de rosário com 108 contas chamado japamala.
Kriya ioga ou Meditação do Terceiro Olho: Com uma postura de coluna ereta e olhos fechados, mantendo o foco entre as sobrancelhas (nosso terceiro olho, o centro da consciência elevada), são intercalados momentos de mediação com cânticos. Com o tempo, as “lacunas silenciosas” presentes entre os pensamentos se tornam mais amplas.
Meditação tântrica: É a relacionaemoções aflitivas e doenças físicas aos chakras. A prática pode envolver mantras, visualizações, respiração, concentração e postura.
Agora, você pode escolher a que mais lhe agrade e iniciar alguma delas. Comece com cinco minutos e, gradualmente, confortavelmente, aumente o tempo até chegar a vinte ou trinta minutos.
No próximo artigo, apresentarei “Como meditar!”. Fique ligado!
Rosana Rodrigues
Latest posts by Rosana Rodrigues (see all)
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- Os conceitos e pré-conceitos sobre a meditação - 16 de junho de 2020
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