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[Ultime novità](https://www.nike.com/ch/it/storie) - [DNA](https://www.nike.com/ch/it/storie/dna) - [Coaching](https://www.nike.com/ch/it/storie/coaching) - [Atleti\*](https://www.nike.com/ch/it/storie/atleti) - [Community](https://www.nike.com/ch/it/storie/comunita) - [Cultura](https://www.nike.com/ch/it/storie/cultura) - [Innovazione](https://www.nike.com/ch/it/storie/innovazione) - [Tutte le storie](https://www.nike.com/ch/it/storie/tutti) Ispirazione # Le basi: 6 semplici consigli di meditazione ##### Coaching Segui i consigli degli esperti per rendere la mindfulness parte integrante della tua vita quotidiana. Ultimo aggiornamento: 26 gennaio 2021  La meditazione è un'abilità. "È qualcosa che si impara e si allena", afferma Megan Jones Bell, PsyD, Chief Science Officer di Headspace e componente del Nike Performance Council. "Ma la meditazione è anche un'esperienza, una connessione diretta con il presente". Jones Bell aiuta le persone a stabilire questa connessione e a non perderla mai, qualunque cosa facciano (che stiano sedute, si allenino o gareggino). Di seguito propone sei consigli per iniziare a meditare regolarmente. 1. __Affidati a un esperto__ Se non hai mai meditato prima, non aver paura di usare una guida, come l'app Headspace, che ti aiuti durante il percorso. Cerca una serie che ti consenta di iniziare a piccoli passi e di progredire verso la padronanza. 2. __Rendila un'abitudine quotidiana__ All'inizio quello che conta non è tanto per quanto tempo mediti, ma con quale frequenza lo fai (meglio esercitarsi per 10 minuti al giorno piuttosto che per un'ora alla settimana). Cerca di praticare la meditazione ogni giorno, alla stessa ora e nello stesso posto. Inizia dedicandoci poco tempo e aumenta la durata dell'esercizio una volta che la tua routine sarà consolidata. 3. __Mettiti a tuo agio__ Puoi sederti su un cuscino o su una sedia con la schiena appoggiata. Non preoccuparti di assumere la posizione di meditazione "perfetta". Ciò che conta è che tu riesca a liberarti da ogni tensione. 4. __Fallo in movimento__ Se non ti senti a tuo agio in posizione seduta, prova a meditare camminando in uno spazio aperto e tranquillo. Procedi lentamente, a un ritmo costante e fai 10-15 passi in una direzione, concentrando l'attenzione sul movimento di ogni piede. Fermati, respira, lascia scorrere i pensieri, quindi girati e ripercorri i tuoi passi. 5. __Concentrati__ Mindfulness significa essere totalmente immersi nel presente, qualunque cosa si faccia. Quando mediti, prova a osservare i tuoi pensieri, i sentimenti e le sensazioni che provi, ma senza lasciarti coinvolgere. Verrà il momento in cui potrai sfruttare questo esercizio durante gli allenamenti, il recupero, nelle relazioni e in altro ancora. 6. __Aspetta un mese__ Il cambiamento non avviene da un giorno all'altro. Prendi nota della data di inizio e prova fin da subito a esercitarti regolarmente per un mese. In questo modo, svilupperai un muscolo mentale che ti renderà ogni giorno più consapevole. 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