{"id":10112,"date":"2022-08-22T09:57:57","date_gmt":"2022-08-22T14:57:57","guid":{"rendered":"https:\/\/kroupensky.com\/?p=10112"},"modified":"2022-08-22T09:57:57","modified_gmt":"2022-08-22T14:57:57","slug":"como-adquirir-la-disciplina-de-la-meditacion","status":"publish","type":"post","link":"https:\/\/kroupensky.com\/en\/como-adquirir-la-disciplina-de-la-meditacion\/","title":{"rendered":"How to acquire the discipline of meditation"},"content":{"rendered":"

To be a great leader, one must first be a great human being, and to achieve that requires self-mastery. One of the basic toolss<\/span>\u00a0To acquire it, the discipline is meditation.<\/p>\n

There are various techniques, but all of them are based on breathing. It is breathing that marks the beginning and end of earthly life and that encloses the path of consciousness.<\/p>\n

So today, if you haven't already, I invite you to learn to meditate, master self-sabotage, and build the emotional resilience that will help you grow, thrive, and be happy.<\/p>\n

Please find a quiet space where you can practice daily. I like to do it in front of a window, first thing in the morning before the day's rush begins. You find the place and time that works best for you, whether it's in the morning or at night. The important thing here is to create the habit of meditating every day at the same time to acquire and strengthen self-control over your mind and emotions.<\/p>\n

I'm sharing three techniques to get you started. The goal is for you to be able to sit and meditate for 20 minutes. However, most of us find this difficult. So, if that's your case, start with just 5 minutes and gradually increase by one minute each week until you reach 20 minutes.<\/p>\n

Another important topic is your posture. You need to keep your back straight. You can meditate sitting on the floor with your legs crossed, or sitting on the edge of a chair. The goal is for you to be comfortable, but alert.<\/p>\n

    \n
  1. The first technique is to simply focus on your breathing.<\/li>\n<\/ol>\n

    \u2013 Here you can focus on the inflation and deflation of your chest or belly with each inhale and exhale.<\/p>\n

    \u2013 Or pay attention to the air temperature as it enters and exits your nose.<\/p>\n

      \n
    1. The second technique is to repeat a word or sound in your mind over and over again. This is known as mantra meditation.<\/li>\n<\/ol>\n

      The mantra can be a sound like OM, or a word like amen or grace. I really like the word thank you.<\/p>\n

      \u2013 Experiment to find the sound or word that suits you best and simply repeat it softly in your mind throughout the meditation period.<\/p>\n

        \n
      1. And the third technique is to use visualization. For example, tracing a square in your mind, along with your breathing.<\/li>\n<\/ol>\n

        \u2013 Start by fixing a point in your mind.<\/p>\n

        Now, as you inhale, visualize a line rising from that point, tracing upwards with your inhalation.<\/p>\n

        Continue. As you exhale, now visualize the line being drawn to the right.<\/p>\n

        \u2013 Very well. Now, as you inhale, visualize it descending along the entire inhalation.<\/p>\n

        And finally, as you exhale, visualize the line tracing to the left until it meets the point where you started, completing the square figure.<\/p>\n

        Continue performing this visualization throughout the meditation period.<\/p>\n

        Now, regardless of the technique you choose, you'll notice your mind wandering. This is normal. It's your primary survival instinct at work. Your job is to reprogram it, gently bringing it back again and again to focus on your breath, the mantra, or the visualization. Little by little, through this discipline, you will gain the skill to instruct your mind to focus, rest, and be more present.<\/p>\n

        Go ahead.<\/p>","protected":false},"excerpt":{"rendered":"

        Para ser un gran lider, primero hay que ser un gran ser humano, y para ello se requiere autodominio. Una de las herramientas b\u00e1sicas\u00a0para adquirirlo es la disciplina de la meditaci\u00f3n. Hay diversas t\u00e9cnicas, m\u00e1s todas tienen como base la respiraci\u00f3n. Es la respiraci\u00f3n que marca el principio y el final de la vida terrestre […]<\/p>\n","protected":false},"author":1,"featured_media":10113,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[28,5,42,36,81,84,10,31,32,33,181,19,59],"tags":[8,70,11,69],"class_list":["post-10112","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-asume-tu-grandeza","category-ciencias-humanas","category-cultura","category-educacion","category-ejercicio-taller","category-energia","category-espiritualidad","category-felicidad","category-habitos","category-meditacion","category-meditar","category-motivacion","category-productividad","tag-ciencias-sociales","tag-cultura","tag-espiritualidad","tag-meditacion"],"yoast_head":"\nC\u00f3mo adquirir la disciplina de la meditaci\u00f3n - Mac Kroupensky<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/kroupensky.com\/en\/como-adquirir-la-disciplina-de-la-meditacion\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"C\u00f3mo adquirir la disciplina de la meditaci\u00f3n - Mac Kroupensky\" \/>\n<meta property=\"og:description\" content=\"Para ser un gran lider, primero hay que ser un gran ser humano, y para ello se requiere autodominio. Una de las herramientas b\u00e1sicas\u00a0para adquirirlo es la disciplina de la meditaci\u00f3n. Hay diversas t\u00e9cnicas, m\u00e1s todas tienen como base la respiraci\u00f3n. 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