{"id":5495,"date":"2016-08-10T20:48:39","date_gmt":"2016-08-10T20:48:39","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=5495"},"modified":"2016-08-16T20:34:04","modified_gmt":"2016-08-16T20:34:04","slug":"como-vivir-el-momento-6-formas-sencillas-de-practicar-la-atencion-plena","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2016\/08\/10\/como-vivir-el-momento-6-formas-sencillas-de-practicar-la-atencion-plena\/","title":{"rendered":"C\u00f3mo vivir el momento: 6 formas sencillas de practicar la atenci\u00f3n plena"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"5498\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2016\/08\/10\/como-vivir-el-momento-6-formas-sencillas-de-practicar-la-atencion-plena\/recycle-1000785_960_720\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/08\/recycle-1000785_960_720.jpg?fit=727%2C720&amp;ssl=1\" data-orig-size=\"727,720\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"recycle-1000785_960_720\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/08\/recycle-1000785_960_720.jpg?fit=727%2C720&amp;ssl=1\" class=\"alignnone size-full wp-image-5498\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/08\/recycle-1000785_960_720.jpg?resize=727%2C720&#038;ssl=1\" alt=\"reciclar-1000785_960_720\" width=\"727\" height=\"720\" \/><\/p>\n<p>Parece que en los \u00faltimos a\u00f1os, todo el mundo est\u00e1 pregonando los beneficios de la atenci\u00f3n plena. Pero \u00bfqu\u00e9 es exactamente la atenci\u00f3n plena y c\u00f3mo puedes beneficiarte de ser m\u00e1s consciente en tu vida diaria? La atenci\u00f3n plena es la pr\u00e1ctica de... <a href=\"http:\/\/www.wildmind.org\/applied\/daily-life\/what-is-mindfulness\" target=\"_blank\">enfoque intencional<\/a> y el arte de estar presente en el momento. Se utiliza a menudo como t\u00e9cnica terap\u00e9utica e implica aceptar plenamente los propios pensamientos, emociones y experiencias, sin juzgarnos a nosotros mismos ni a los dem\u00e1s.<\/p>\n<p><strong>\u00bfPor qu\u00e9 practicar la atenci\u00f3n plena? <\/strong><\/p>\n<p><a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/12883106\" target=\"_blank\">Practicando la meditaci\u00f3n de atenci\u00f3n plena<\/a> Se ha descubierto que incluso durante un per\u00edodo corto tiene beneficios sobre el cerebro y el sistema inmunol\u00f3gico. <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22363278\" target=\"_blank\">Otro estudio<\/a> descubrieron que \u201cla meditaci\u00f3n de atenci\u00f3n plena puede alterar la eficiencia de la asignaci\u00f3n de recursos cognitivos, lo que lleva a una mejor autorregulaci\u00f3n de la atenci\u00f3n\u201d, lo que indica posibles beneficios para quienes sufren de TDAH u otras afecciones que afectan la memoria, la concentraci\u00f3n y la capacidad de enfoque, o para quienes desean mejorar en estas \u00e1reas.<\/p>\n<p><a href=\"http:\/\/greatergood.berkeley.edu\/images\/uploads\/Keng_Review_of_studies_on_mindfulness.pdf\" target=\"_blank\">Otras investigaciones<\/a> Se ha descubierto que la atenci\u00f3n plena contribuye a diversos efectos psicol\u00f3gicos positivos, como un mayor bienestar, una menor reactividad emocional y una mejor regulaci\u00f3n del comportamiento. Tambi\u00e9n puede ayudar a energizarse para la actividad f\u00edsica, como practicar deportes o hacer ejercicio en el gimnasio. Finalmente, la atenci\u00f3n plena puede ayudar a dormir mejor al... <a href=\"http:\/\/www.health.harvard.edu\/blog\/mindfulness-meditation-helps-fight-insomnia-improves-sleep-201502187726\" target=\"_blank\">aliviar los factores subyacentes<\/a> que contribuyen al insomnio, como el estr\u00e9s, la ansiedad y la depresi\u00f3n. Y cuando duermes mejor, puedes rendir al m\u00e1ximo durante el d\u00eda.<\/p>\n<p>&nbsp;<\/p>\n<h2>Pasos sencillos para practicar la atenci\u00f3n plena<\/h2>\n<p><strong>1. Haz s\u00f3lo una cosa a la vez, y hazla lenta y deliberadamente.<\/strong>.<\/p>\n<p>Eso tambi\u00e9n significa <a href=\"http:\/\/www.rd.com\/health\/wellness\/10-steps-to-mindfulness\/\" target=\"_blank\">haciendo menos<\/a>, lo que te permite centrar una mayor concentraci\u00f3n en las tareas a las que dedicas tu tiempo.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>2. Escribe <a href=\"http:\/\/www.thewellnessbucket.com\/how-to-identify-your-priorities-take-immediate-action-so-that-youre-successful-everyday\/\" target=\"_blank\">Anota tus tres principales prioridades para cada d\u00eda<\/a> Al comienzo del d\u00eda.<\/strong><\/p>\n<p>Al priorizar sus tareas m\u00e1s cr\u00edticas y documentarlas, puede liberar su mente de los pensamientos y preocupaciones constantes que lo plagan todo el d\u00eda con respecto a si est\u00e1 cumpliendo con las obligaciones que son m\u00e1s importantes.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>3. Practica t\u00e9cnicas de meditaci\u00f3n y relajaci\u00f3n conscientes.<\/strong>.<\/p>\n<p>Existen diversos enfoques de meditaci\u00f3n que pueden ayudarte a ser m\u00e1s consciente. Las t\u00e9cnicas de meditaci\u00f3n y relajaci\u00f3n pueden ayudarte a aprender a soltar y aceptar tus pensamientos y experiencias, as\u00ed como los de quienes te rodean.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>4. Aprende a <a href=\"http:\/\/www.mindful.org\/how-do-i-bring-more-mindfulness-into-my-life\/\" target=\"_blank\">Limita tu enfoque<\/a> y toma consciencia de la sensaci\u00f3n de tu respiraci\u00f3n<\/strong>.<\/p>\n<p>Esta t\u00e9cnica es \u00fatil para cambiar de marcha y restablecer tu actitud cuando experimentas frustraci\u00f3n o confusi\u00f3n.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>5. Encuentra una salida para tu energ\u00eda creativa.<\/strong><\/p>\n<p>Se dice que la atenci\u00f3n plena mejora <a href=\"https:\/\/www.sciencedaily.com\/releases\/2012\/04\/120419102317.htm\" target=\"_blank\">creatividad<\/a>, Y esas actividades creativas tambi\u00e9n pueden ayudarte a ser m\u00e1s consciente. Canalizar tu energ\u00eda creativa en la pintura, la escritura, la danza o alguna otra forma de arte puede ayudarte a liberar tensiones, liberar el estr\u00e9s y mejorar tu bienestar general.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>6. Perm\u00edtete so\u00f1ar despierto. Hay valor en no hacer nada y dejar que tu mente divague.<\/strong><\/p>\n<p>De hecho, tomarse unos minutos para permitir que su mente divague a donde quiera que vaya puede ser incre\u00edblemente poderoso. Investigadores de <a href=\"https:\/\/labs.psych.ucsb.edu\/schooler\/jonathan\/research\/mind-wandering\" target=\"_blank\">Meta Lab de la UCSB<\/a> Se encontr\u00f3 evidencia que sugiere que \u201cla divagaci\u00f3n mental puede permitir operaciones cognitivas prospectivas que probablemente sean \u00fatiles a medida que las personas navegan por su vida diaria\u201d. Si tienes acceso a una piscina, puede ser muy relajante relajarse en el agua para dejar que tus pensamientos te lleven a donde quieran (no est\u00e1 de m\u00e1s <a href=\"http:\/\/www.intheswim.com\/eGuides\/burning-calories-in-the-pool\" target=\"_blank\">quemar algunas calor\u00edas <\/a>mientras est\u00e1s all\u00ed tampoco). Dejar que tu mente divague durante unos minutos o no hacer nada y simplemente &quot;ser&quot; puede revitalizarte para abordar esas tres prioridades principales que has documentado para el d\u00eda.<\/p>\n<p>La atenci\u00f3n plena es m\u00e1s que una simple meditaci\u00f3n; es una forma de vida. Requiere pr\u00e1ctica y, a menudo, puede ser \u00fanica para quienes la practican, pero trabajar hacia un estilo de vida m\u00e1s consciente puede ofrecer enormes beneficios a quienes se comprometen con ella. Con tantas maneras de practicar la atenci\u00f3n plena, unos simples cambios en la rutina diaria y en la forma de afrontar la vida pueden generar cambios dr\u00e1sticos en el bienestar psicol\u00f3gico.<\/p>\n<p>Paige Johnson se describe a s\u00ed misma como una &quot;nerd&quot; del fitness. Le apasiona el entrenamiento de fuerza. Adem\u00e1s del levantamiento de pesas, es una entusiasta del yoga, una ciclista apasionada y le encanta explorar rutas de senderismo con sus perros. Disfruta escribiendo sobre salud y fitness para... <a href=\"http:\/\/learnfit.org\/\" target=\"_blank\">LearnFit.org<\/a><\/p>\n<p>Imagen v\u00eda <a href=\"https:\/\/pixabay.com\/en\/recycle-practice-circulate-symbol-1000785\/\" target=\"_blank\">Pixabay<\/a> por johnhain<\/p>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>&nbsp; It seems in the past few years, everyone is touting the benefits of mindfulness. But what is mindfulness exactly, and how can you benefit from being more mindful in your daily life? Mindfulness is the practice of intentional focus and the art of being present in the moment. It\u2019s often used as a therapeutic [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[2007],"tags":[6197,5004,116588,2616],"class_list":["post-5495","post","type-post","status-publish","format-standard","hentry","category-musings","tag-meditation","tag-mental-health","tag-mindfulness","tag-stress"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to Live in the Moment: 6 Simple Ways to Practice Mindfulness - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/es\/2016\/08\/10\/como-vivir-el-momento-6-formas-sencillas-de-practicar-la-atencion-plena\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Live in the Moment: 6 Simple Ways to Practice Mindfulness - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"&nbsp; It seems in the past few years, everyone is touting the benefits of mindfulness. 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Dharnaa Dharnaa, is a sankskript word meaning \"focus\" or \"concentration\". It has different translations and different yogis tend to teach the concept slightly differently. Some say it relates to the focus on what you want to\u2026","rel":"","context":"En \u00abyoga\u00bb","block_context":{"text":"yoga","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/yoga\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/uU4tVp4gV5Q\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":2680,"url":"https:\/\/blackbeltwhitehat.com\/es\/2015\/02\/18\/como-meditar\/","url_meta":{"origin":5495,"position":1},"title":"C\u00f3mo meditar","author":"Dave","date":"febrero 18, 2015","format":false,"excerpt":"I'm not an expert at all, but I think mindful meditation kind of goes like this: Decide on a phrase that you can repeat in your head. Sit down somewhere, repeat phrase and focus on either the phrase or your breathing. Every time your attention strays from breathing or mantra\/phrase,\u2026","rel":"","context":"En \u00abMusings\u00bb","block_context":{"text":"Musings","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/reflexiones\/"},"img":{"alt_text":"yoga crete","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/08\/crete.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":14818,"url":"https:\/\/blackbeltwhitehat.com\/es\/2024\/03\/27\/respuesta-de-andrew-huberman-a-la-revista-nymag-de-un-fan\/","url_meta":{"origin":5495,"position":2},"title":"Andrew Huberman, NYMag: Respuesta de un fan","author":"Dave","date":"marzo 27, 2024","format":false,"excerpt":"I can only speak for men, as I am a man, and as we've seen by the soaring rates of mental illness and suicide - a lot of men are fucked. Many of us grow up, for whatever reason, without a father. We then enter an education system, dominated by\u2026","rel":"","context":"En \u00abHuberman Lab Notes\u00bb","block_context":{"text":"Huberman Lab Notes","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/notas-de-laboratorio-de-huberman\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6533,"url":"https:\/\/blackbeltwhitehat.com\/es\/2017\/03\/18\/falta-de-sueno-insomnio-algunos-consejos-utiles-espero\/","url_meta":{"origin":5495,"position":3},"title":"Falta de sue\u00f1o e insomnio: algunos consejos \u00fatiles (con suerte)","author":"Dave","date":"marzo 18, 2017","format":false,"excerpt":"*For Informational Purposes only* Everyone I know is struggling with sleep at the moment, oh and me too - a little. Wake up for a pee and can't get back off to sleep... Chronic sleep deprivation can result from or result in (confusingly) depression & anxiety, and obviously takes its\u2026","rel":"","context":"En \u00abNutrition\u00bb","block_context":{"text":"Nutrition","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/nutricion\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/03\/sleepinfographic3.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":3113,"url":"https:\/\/blackbeltwhitehat.com\/es\/2015\/08\/14\/hippie-caminando\/","url_meta":{"origin":5495,"position":4},"title":"Caminata hippie","author":"Dave","date":"agosto 14, 2015","format":false,"excerpt":"Always mean to get round to that meditation lark, but never have time? Yea me too, well, I never manage my time well enough to get it done anyway. I downloaded the HeadSpace app and think I got to about day 2 before forgetting for a fortnight, that I was\u2026","rel":"","context":"En \u00abMusings\u00bb","block_context":{"text":"Musings","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/reflexiones\/"},"img":{"alt_text":"Mindful walking","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/08\/hope.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/08\/hope.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/08\/hope.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/08\/hope.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":3073,"url":"https:\/\/blackbeltwhitehat.com\/es\/2015\/07\/30\/resumen-y-resena-del-poder-del-ahora\/","url_meta":{"origin":5495,"position":5},"title":"Resumen y rese\u00f1a de El poder del ahora","author":"Dave","date":"julio 30, 2015","format":false,"excerpt":"The Power of Now by Eckhart Tolle Great book - quite intense; I wouldn't recommend it for your first spiritual psychological type book. \u00a0A better book to start thing with would be Dale Carnegie's Stop Worrying and Start Living book, for example. \"YOU ARE NOT YOUR MIND\" - is the\u2026","rel":"","context":"En \u00abBooks\u00bb","block_context":{"text":"Books","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/libros\/"},"img":{"alt_text":"apollo creed","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/07\/apollo.jpg?fit=500%2C320&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/5495","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/comments?post=5495"}],"version-history":[{"count":15,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/5495\/revisions"}],"predecessor-version":[{"id":5512,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/5495\/revisions\/5512"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/media?parent=5495"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/categories?post=5495"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/tags?post=5495"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}