Practicar Mindfulness

Acerca del concepto Mindfulness se han escrito abundantes artículos, casi todos muy buenos y con una información muy completa sobre su significado, sus orígenes, o sus beneficios entre otras cosas. Sin embargo, cuando se trata de leer sobre el proceso que experimenta una persona cuando empieza a practicar mindfulness, encontramos que no hay tanta abundancia de artículos que lo describan.

¿Cómo es empezar a practicar Mindfulness? ¿Cuándo empezamos a notar cómo afecta a nuestra vida cotidiana?

Lo primero que habría que comentar es que para practicar Mindfulness no tenemos que buscar una estancia especial ni crear un entorno ceremonioso encendiendo velas o incienso, aunque no tiene de nada de malo hacerlo, más al contrario crear dicho entorno resulta agradable. Pero no es estrictamente necesario: podemos practicar Mindfulness en cualquier lugar tratando de que sea lo más tranquilo y silencioso posible. Tampoco es necesario adoptar una postura corporal en particular ni practicar en un tipo de asiento determinado. Lo importante es encontrarse cómodo, ya sea sentado o tumbado. La hora del día en la que practiquemos puede ser cualquiera, la que cada persona encuentre como el momento adecuado. En definitiva, lo importante es practicar buscando el contexto que nos resulte más confortable para ello.

Y ahora que sabemos dónde empezar ¿Cómo lo hacemos?


Hace poco acudió a terapia un hombre de unos 38 años. Este hombre contaba que estando en el parque con su hijo de tres años, se dio cuenta de que algo no iba bien en su interior: Su hijo salió de la zona de los columpios y caminó hacia una pequeña pradera en la que crecían algunos árboles. Entonces el padre empezó a decirle que volviera, que ahí ya no había nada, refiriéndose a que fuera de la zona de los columpios no había nada. Su hijo no hacía caso, corría entusiasmado hacia la pequeña pradera. El padre se iba enojando ante la supuesta desobediencia de su hijo. Pero algo pasó, el niño llegó a la arboleda, recogió algo del suelo, y corrió hacia su padre con la felicidad reflejada en su carita. Había encontrado una castaña, un tesoro para él y para su forma de percibir la vida. El padre fue consciente en aquel momento de que fuera de la zona de columpios había todo un mundo por descubrir, y de que su hijo no le estaba desobedeciendo, simplemente se había ido a explorar. La razón por la que había acudido a consulta era porque en aquel momento de consciencia había tenido la sensación de estar mirando todo lo que había en aquel parque por primera vez, a pesar de haber ido allí un montón de veces, y esa sensación le produjo una tranquilidad que le hizo continuar el día con una actitud que le resultó muy placentera. Lo que quería saber era cómo podía prolongar ese estado en el que se había sentido tan calmado y consciente. Pues bien, esa sensación de bienestar puede prolongarse practicando mindfulness:

Basta con ponerse cómodo, cerrar los ojos (aunque hay gente que practica con los ojos abiertos) y ser consciente de la respiración, observar cómo es el proceso por el cual el aire entra por la nariz y viaja por el aparato respiratorio hasta los pulmones, y como ese aire emprende un viaje de vuelta hasta salir de nuevo por la nariz o por la boca. Al principio cinco minutos pueden ser suficientes. Eso sí, conviene ponerse una alarma, la del móvil por ejemplo, para asegurarnos de que vamos a estar practicando esos cinco minutos, y así además no estamos pendientes de nada excepto de poner toda nuestra atención en la respiración. Cuando empecemos a practicar mindfulness, nos vendrán infinidad de pensamientos, tendremos todo tipo de interferencias en forma de ruido, etc. No pasa nada, solo hay que observarlos, dejarlos pasar sin juzgarlos ni enredarnos en ellos, y volver a poner la atención en la respiración. Pero casi con toda certeza, desde el primer día que practiquemos, apreciaremos un instante en el que no habrá pensamientos, ni ruidos, ni nada, excepto nuestra respiración: estaremos viviendo el presente de forma plena, estaremos en el aquí y en el ahora, sin necesitar nada. A partir de ahí, si seguimos practicando durante las siguientes semanas, experimentaremos como esos momentos de atención plena, esos periodos de tiempo en los que estamos viviendo el momento presente, serán cada vez más prolongados, y como el padre del parque, seremos cada vez más conscientes de todo lo que nos pasa, y podremos por tanto gestionar mucho mejor nuestras emociones y conocernos mejor a nosotros mismos.

En Psicólogos Majadahonda te enseñamos qué es Mindfulness y cómo practicarlo, y para ello hemos elaborado un programa de aprendizaje en el que no solo encontrarás un espacio para aprender a gestionar tus emociones, disminuir la ansiedad, aumentar tu autoestima, mejorar tu rendimiento laboral y/o académico, disminuir el estrés, mejorar tus relaciones personales y tu calidad de vida… Sino que también aprenderás lo fácil que resulta llevar el Mindfulness a tu vida y los muchos beneficios que aporta.

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