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Zen Habits (Leo Babauta) - Spanish

6 segundos para Relax


Foto cortesía de Dan Kaiser

"Sonríe,respirar e ir despacio."- Thich Nhat Hanh

Nota del editor: Se trata de un invitado después de Sarah,un psiquiatra de Cómo tratar con el dolor .

Cada vez que uno de esos días en que parece que no hay un minuto para recuperar el aliento,y mucho menos meditar o relajarse? Un día,cuando usted se siente como el proverbial yo,sin tiempo para admirar las flores fragantes que está en el aterrizaje?

Leo nos ha dado algunas formas de sabios relajarse , simplificar ,and tomar la vida más lentamente ,but you might still find it tricky to always put these suggestions to use. Or,perhaps for you,some days flow smoothly,but there are still some - or many - during which taking a break feels impossible.

On those days,instead of an evening,an hour,or even 15 minutes to relajarse,could you spare 6 seconds?

Yes,that’s right… 6 segundos. That’s the time it takes to let yourself have 1 relajarseing breath. 2 seconds breathing in through your nose,and 4 seconds exhaling through your mouth. Right now,I’m going to ask you to take 12 seconds for an experiment. At the end of this sentence,practice that relajarseing breath… 2 seconds in and 4 seconds out.

Así es. Y una vez más al final de esta frase.

Even that little amount of time – 6 seconds - can help your body and mind relajarse. Let your heart rate slow. Let some of the stress slide away.

Now how can you give yourself the gift of relajarseing breaths during even your busiest days? One answer is to pair a relajarseing breath with an activity that comes up repeatedly during your day. For example,let’s say you’re a secretary. Each time your phone rings,breathe before you answer it. (6 seconds is less than the time it takes for the phone to ring again,so no one will even notice you’re taking time for yourself.)

Here are some other examples of fitting in a single breath,using - you guessed it - BREATHE:

B:Si usted es unBlogger,take a breath each time you click “save” when writing an article for your blog.
R:Si haceReservas para una compañía aérea,take a breath each time you book a flight going east.
E:Si usted es unIngeniero,take a breath each time you use your calculator.
A:Si usted es unContador,take a breath each time you see a number ending in 6.
T:Si usted es unProfesor,take a breath each time the school bell rings.
H:Si usted es unOperador de la autopista de peaje,take a breath each time a white car comes through your lane.
E:Si usted es unEditor,take a breath each time you correct a comma.

Now it’s time to put your creativity to work for yourself. You’re invited to fill in the blanks below,and then share in the comments what you’ll do to regularly sneak in relajarseed breathing during your day.

I’m a _________________,so I’ll take a breath each time I ________________________.

Will you commit to try this exercise today? Remember,even busy bees rest. The Bee Diario de América says so. And if they can do it,so can you!

Cómo tratar con el dolor ,hosted by a psychiatrist specializing in chronic pain management,frequently writes about breathing,relajarseing,and managing stress.

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Zen Habits - Spanish
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