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Mindfulness, catalyzes your emotions
Our current pace of life, the
responsibilities of every day and that is falling with the crisis leads
not infrequently to have pictures of stress. Between
the practice of techniques that help us to relax and to get a better
balance between body and mind (like yoga, Tai Chi or reiki), is gaining
more and more prominence the mindfulness, a technique of relaxation and
meditation that helps us not only to reduce stress, but it can also
relieve the symptoms of psychological disorders such as anxiety and
depression Thanks to which, according to
specialists, contributes to reduce the negative emotional States, such
as anger, and increase positive feelings such as joy and satisfaction
What is the mindfulness?
The mindfulness is a type of meditation that comes from the oriental culture, more specifically of zen Buddhism. Despite
having no direct translation to the Spanish, we can understand the
meaning of the term mindfulness as the attention or mindfulness. And
is that this is this technique, in focusing on the present moment so
that we do not value what is perceived or feels, but that we accept our
emotions such which are born, without controlling them or avoid them,
thus eliminating the frustration or anxiety which can cause the fact to
confront a situation that, even if we try, we cannot change or modify.
Western lifestyle has led to people the mental activity to focus on negative stimuli, and constantly think about problems that cannot be resolved, which originates and feeds depressive States, in such a way that if the patient does not change its attitude difficult to leave that situation. In these cases, meditation exercises can serve as support to the drugs.
And how do we do that? Then through a process of meditation that we will not only help relax our minds, but it will have benefits direct in our body, since, connecting body and mind, sets a relationship that allows the patient to recognize also signals that something is wrong that sends you his body, something that allows among other things to reduce the signs of aging and stimulate the immune system. One of the reasons that this happens so is very simple, it is due to that that process of meditation is necessary to work physical aspects such as breathing or our postural hygiene to successfully.
The reasons why the mindfulness practice has gained importance within psychological therapies are basically two. On the one hand, its important influence at the time of the construction of personality and, secondly, the fact of analyzing the circumstances that surround us and our own feelings without prejudice and without pre-assessments, whether positive or negative, is fundamental to overcome processes of anxiety and depression; since if anything characterizes patients suffering from these diseases is that they give too many turns to situations that live, but they decide not to act, or implement solutions.
Therefore, analyze reality and learn to accept it without making any valuation will do, without a doubt, improve your mood. All these reasons have led many researchers to not only consider the mindfulness as a therapy or meditation technique, but as a philosophy of life itself.
How was practice the mindfulness
The mindfulness is not a recent
meditation technique, since it takes researching and practicing for more
than 30 years, although it was not until the 1990s when it began to be
known by the practical use of Jon Kabat-Zinn, of the University of
Massachusetts, which was who promoted its use.
Nowadays it is possible to find some psychological centres in Spain in which therapists are taught mindfulness-based stress management practices (Mindfulness-based stress reduction program or MBSR) and how to apply them according to the particular circumstances of each patient - depending on if suffer depression, anxiety, disorders of eating behavior, if they are children with attention deficit....
The essential elements of this therapy and are the key to their practice are as follows:
• Focus on the present moment: feel things as they happen, that is, not focusing on a particular thought to exchange it for another, but accept the feelings as they occur. The key is not to miss what is happening at the present time to be thinking about what we would like that you happened or not.
• Openness to experience and the facts: means that we do not interpret what happens, but that simply sorry. In general, through our language and our thoughts we replace what is happening actually describing it or using, for example, stereotypes. The mindfulness invites you to let us take a feeling to another in a natural way and without prejudice of any kind that may alter what we are experiencing at any given time.
• Radical acceptance, without estimations of the lived experience: there is no doubt that it is pleasant for us to experience positive experiences, but the fact that happen other negative will not reject them or alter our welfare, it will reduce the stress and anxiety that usually produce such experiences.
• Choice of experiences: accept what is happening does not mean that we have no capacity to decide. Quite the opposite. We decided what actions we want to perform, but with the proviso that we will accept the results of these actions, be they positive or negative.
• Control: it is the last phase and it is accepting all feelings (joy, sadness, anger, fear, etc.) without controlling them or reduce them, i.e. you have to live them at the time and to the extent that occur.
Benefits of the mindfulness
• In his book 'Learn to practice
Mindfulness', Vicente Simon psychiatrist collects guidelines to properly
perform this type of meditation. According to the author, this technique is beneficial both for our mind and our body and our behavior. At
the psychological level benefits should, above all, to which allows us
to reduce the dissatisfaction, and the suffering that is often directly
associated with that.
• This practice also helps us to understand what is happening in our lives at every moment, to accept it without any judgments and acting accordingly, we leverage our creativity in seeking responses to what happens to us in our daily lives.
• Physically, we will begin to notice the improvements that produces in us the mindfulness when, through meditation, let us help our body to relax; because we must not forget that suffer from stress during a long period of time involves a series of physiological impact. The first of them is the vulnerability of our immune system, followed by muscle aches and gastrointestinal, and digestive disorders such as gastritis or ulcers, not to mention the high prevalence currently has irritable bowel syndrome and that is closely related to the pictures of stress.
• Therefore, at the time in which we begin to put into practice this meditation technique and assume that happens to us at any time, will also be aware of our own body and will get more attention, for example, if our posture and our breathing are correct.
• No doubt, put into practice all of these guidelines shall, through the control of our mind and our emotions, improve our general health status.
Examples of mindfulness exercises
• High grade concentration
involving the mindfulness, especially if we practice for therapeutic
purposes, requires that a person skilled in the art to guide us during
the process of meditation. However, if we are
already familiar with other Eastern techniques of meditation, you can
not feel difficult to practice mindfulness at home without having to
resort to a specialized center.
• To begin with, look for a quiet place and ensures that nothing and no one to bother you for as long as you've set to meditate, continues adopting a posture that will be comfortable and once you are in the right position makes several strong and deep inspirations.
• An exercise in mindfulness that you can incorporate into your daily life is the conscious observation. Select an everyday object that is at home, and fixed all of your attention on it. Take the time you need until you notice that your mind is released and think only on the object that you have ahead. This same exercise can do it, rather than setting your eyes on an object, put all your attention on a particular sound.
• Another exercise is the focus for a minute all your attention on the breath. It is the basic exercise of the mindfulness and you can practice it several times a day. You will immediately notice how your mind and your body thank you spend them those minutes of peace.