{"id":72192,"date":"2018-02-05T11:58:17","date_gmt":"2018-02-05T09:58:17","guid":{"rendered":"https:\/\/pre.shawellness.com\/shamagazine\/mindfulness-5-ejercicios-para-hacer-en-casa\/"},"modified":"2022-11-09T20:36:42","modified_gmt":"2022-11-09T18:36:42","slug":"mindfulness-5-ejercicios-para-hacer-en-casa","status":"publish","type":"post","link":"https:\/\/pre.shawellness.com\/shamagazine\/es\/mindfulness-5-ejercicios-para-hacer-en-casa\/","title":{"rendered":"Mindfulness: 5 ejercicios para hacer en casa"},"content":{"rendered":"

El t\u00e9rmino <\/span>mindfulness<\/i><\/b> se puede traducir como un estado en el cual se presta atenci\u00f3n total a lo que sucede en el presente; es estar en plena y deliberada consciencia de la realidad y aceptarla tal como es. Tiene como prop\u00f3sito retomar la vitalidad y conectarnos con la sabidur\u00eda natural.<\/span><\/p>\n

La <\/span>meditaci\u00f3n <\/b>mindfulness<\/b><\/a> <\/b>se enfoca en la percepci\u00f3n y en la observaci\u00f3n, en concentrarse en el est\u00edmulo a cada sentido. Para lograrlo se requiere de cierta pr\u00e1ctica, la que nos da la costumbre de ejecutar repetitivamente algunas acciones.<\/span><\/p>\n

Para ello podemos llevar a cabo algunos ejercicios f\u00e1ciles de hacer en casa, sin mayor inversi\u00f3n de tiempo ni esfuerzo, solo la dedicaci\u00f3n y la concentraci\u00f3n necesarias. As\u00ed aumenta tu calidad de vida.<\/span><\/p>\n

Ejercicios de meditaci\u00f3n y mindfulness para casa<\/span><\/h2>\n

La pr\u00e1ctica de estos ejercicios requiere de cierta constancia. Pueden hacerse una o dos veces al d\u00eda, y siempre buscando el aislamiento para evitar interrupciones o ruidos. Son el inicio para lograr una <\/span>meditaci\u00f3n mindfulness <\/b>profunda.<\/span><\/p>\n

El escaneo corporal<\/span><\/h3>\n

Reposa boca arriba sobre una manta. Separa los pies y aleja los brazos del cuerpo, colocando las palmas de las manos hacia arriba. Conc\u00e9ntrate en tu respiraci\u00f3n, en la expansi\u00f3n del t\u00f3rax y en los movimientos de elevaci\u00f3n y descenso del abdomen. Despu\u00e9s de un tiempo, expande lentamente la atenci\u00f3n hacia otras zonas. Siente la presi\u00f3n en la regi\u00f3n gl\u00fatea, pantorrillas, talones, cabeza y espalda. Detente a percibir la sensaci\u00f3n t\u00e1ctil de la manta o el suelo. Finalmente, imagina que con cada respiraci\u00f3n llenas y vac\u00edas de aire todo tu cuerpo.<\/span><\/p>\n

Anclarse a la luz<\/span><\/h3>\n

Enciende una peque\u00f1a vela y col\u00f3cala sobre una mesa en una habitaci\u00f3n oscura y sin brisa. Si\u00e9ntate enfrente y contempla la llama por algunos minutos, respirando r\u00edtmica y suavemente. Evita que tu pensamiento divague. Conc\u00e9ntrate en la llama.<\/span><\/p>\n

Despertar<\/span><\/h3>\n

Al despertar, no te precipites a enfrentar las tareas del d\u00eda. Sal\u00fadate, preg\u00fantate c\u00f3mo has dormido, est\u00edrate para desperezarte lentamente, piensa en alg\u00fan sue\u00f1o que tuviste y en su significado; vuelve a cerrar los ojos por unos minutos.<\/span><\/p>\n

Escuchar plenamente<\/span><\/h3>\n

Al conversar con otra persona, presta plena atenci\u00f3n a lo que dice y c\u00f3mo lo dice. Repara en su tono de voz, su estado de \u00e1nimo, su postura y su expresi\u00f3n facial. No la interrumpas ni pienses en nada distinto a lo que dice.<\/span><\/p>\n

La constancia en la pr\u00e1ctica de estos ejercicios de <\/span>mindfulness <\/b>te ayudar\u00e1 a desarrollar la aceptaci\u00f3n de la realidad, que es como es y no cambiar\u00e1, y a disfrutar de ella en tiempo presente.<\/span><\/p>\n

 <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

El t\u00e9rmino mindfulness se puede traducir como un estado en el cual se presta atenci\u00f3n total a lo que sucede en el presente; es estar en plena y deliberada consciencia de la realidad y aceptarla tal como es. Tiene como prop\u00f3sito retomar la vitalidad y conectarnos con la sabidur\u00eda natural. La meditaci\u00f3n mindfulness se enfoca […]<\/p>\n","protected":false},"author":8,"featured_media":74372,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[1415],"tags":[],"acf":[],"yoast_head":"\nMindfulness: ejercicios para lograr atenci\u00f3n total y aceptaci\u00f3n<\/title>\n<meta name=\"description\" content=\"El mindfulness, \u00bfqu\u00e9 es? 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