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¿Qué es el Mindfulness?

septiembre 21, 2020

Cada vez se habla más del Mindfulness; podemos encontrar esta palabra en libros, videos de youtube, conferencias, artículos web e incluso en las redes sociales. Así mismo, cada día aumenta el número de personas que lo practican a nivel mundial y que garantizan sus incontables beneficios. Pero, ¿qué significa Mindfulness y cómo podemos ponerlo en práctica?

Técnicamente, el Mindfulness se refiere a entrar en consciencia del momento presente, más bien, hace alusión a estar conscientes del aquí y el ahora. El autor Jon Kabat-Zinn (en su texto Mindfulness para principiantes) define esta práctica como la “atención deliberada y sin juicio al momento presente”. 

En otras palabras, es una manera de conectarnos con nuestra consciencia en tiempo real sin emitir ningún juicio de valor. A simple vista parece algo sencillo, pero la verdad es que como personas de la vida moderna estamos acostumbrados a vivir “accionando”; decir, hacemos varias tareas al mismo tiempo y pasamos el día de forma acelerada. Pocas veces nos detenemos unos minutos a disfrutar del momento presente, y cuando lo hacemos es probable que nuestra mente divague pensando en las diligencias que tenemos que hacer al día siguiente. 

Es por ello que el objetivo del Mindfulness es ayudar a desligarnos de nuestro “piloto automático”; la idea es que podamos enfocarnos en el ser y no tanto en el hacer. En conclusión, esta práctica es una forma de conocernos y de experimentarnos a nosotros mismos.

¿Cómo lo puedo poner en práctica?

El escritor Jon Kabat-Zinn en su libro hace hincapié en la importancia de ser disciplinados, ya que para entrenar nuestra mente se requiere no solo de motivación, sino también de constancia y dedicación; ese es el verdadero reto de esta práctica y de cualquier actividad que se desee realizar con éxito (ya sea hacer ejercicio, comer saludable, tocar algún instrumento, entre otros).

Teniendo esto en cuenta, vale añadir que puedes practicar Mindfulness en cualquier momento del día y a partir de cualquier actividad: la atención plena se puede ejecutar ya sea mientras lavas los platos o escuchas música (la idea es que te enfoques realmente en lo que estás haciendo, tratando de evitar que tu mente divague). 

Sin embargo, la forma más popular de llevar a cabo el mindfulness es a través de la meditación. Esta puede ser guiada (es decir, a partir de indicaciones dadas por un tercero, como por ejemplo a través de un video de youtube o un audiolibro) o según tu propio criterio.  

Puedes empezar enfocándote en tu respiración: busca un lugar tranquilo y ponte cómodo. Luego, intenta sentir e incluso escuchar la forma en la el aire entra por tu nariz y se aloja en tus pulmones para luego salir de tu cuerpo. 

De igual forma, puedes concentrarte en las sensaciones de tu cuerpo: ¿Cómo se sienten tus extremidades? ¿Están relajadas? ¿Hay alguna zona que esté en tensión? ¿Sientes frío o calor? Esta es una buena manera de iniciarte en el Mindfulness. Puedes comenzar practicando por 5 minutos y luego ir aumentando el tiempo de práctica a medida que te vayas familiarizando con las sensaciones. 

Es normal que en los primeros intentos tu mente divague mucho, ya que nuestro cerebro está programado para producir pensamientos, pero ¡no te preocupes! Lo importante es darse cuenta de que nos estamos desviando de nuestro propósito y enfocarnos nuevamente en nuestra atención plena.

Referencias

Aquí te dejamos el libro de Jon Kabat-Zinn junto con otras recomendaciones:

Libro Mindfulness para principiantes: http://www.asapar.com/descargas/mindfulness_02.pdf

Canal sobre Mindfulness: https://www.youtube.com/channel/UCvZKEunQgNxg6iJh62YGcdQ

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