:quality(85)//cloudfront-us-east-1.images.arcpublishing.com/infobae/EMPVVXDDXFDINCCMRKKFFM6VOE.jpg "How Mindfulness Practice Impacts People, According to Neuroscience")
Every day, people perform different activities and responsibilities without realizing the consequences of doing so. On many occasions they can generate stress and/or anxiety. For this reason, it is necessary to acquire Resources that connect you to the present moment because, thus, reduce or modify these harmful discomforts for our health.
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He mindfulness are the practice of mindfulness that allows you to focus on the here and now. It is a systematic training that involves the mind-body and develops an increasingly conscious and attentive perception, through which people learn to recognize their thoughts, beliefs and feelings. Professionals agree that mindfulness is not about learning to control the mind but about transforming it.
It has been verified that this practice, scientifically validated, serves to regulate the stress and anxiety. In addition, it promotes the search for a balanced internal state which promotes the development of the intellect and an understanding and attentive attitude towards oneself and towards the people with whom the individual interacts on a daily basis, favoring the development of patience and tolerance. It is a great help to offer the mind a moment of peace and a break from daily activities, which are usually carried out automatically.
“The practice of mindfulness has remarkable benefits: it allows us to focus on the present moment and to connect with what we are doing and with what is happening around us. Also, practicing it frequently helps us regulate emotions,” the graduate said. Maria Cristina Diaz, mindfulness specialist Department of Psychotherapy at INECO and coordinator of Mindfulness initiation workshop provided by the institute.
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This workshop is a program of the INECO Wellness area, intended for provide activities that improve health and promote physical, mental and social well-being, with the aim of improving people’s quality of life. These mindfulness practices offer, to those who participate in them, the opportunity to begin to live the first experiences and to evaluate the advisability of starting a formation. The different exercises that can be included are: body scan, conscious movements, seated meditation and the transmission of the fundamentals of training by a professional.
The easiest and most effective way to start practicing mindfulness is to simply focus our attention on the breath feel each inhale and exhale, connect with the sensations that arise every moment. Practice mindfulness promotes the reduction of these discomforts, that many people experience due to stress and anxiety. These affect your body and mind, causing contractures, headaches, lack of concentration, intolerance, tachycardia and irritability, among others.
There breathing accompanies us during all the life, but we don’t give it the value it has, unless something happens that prevents us from breathing normally. Our body is in contact with the environment and it is through breathing that the exchanges of matter and energy take place in order to live.
at each exhalation carbon dioxide is exchanged of our body to oxygen that we receive from the air that surrounds us; generating the release of toxins to nourish us with oxygen with each inspiration.
If this process was interrupted for a few minutes, our brain would have no oxygen and would suffer damage. He pace Breathing can vary according to our activities and our emotional states, speeding up and slowing down during sleep and moments of relaxation.
To start practicing mindfulness, we simply need to Focus our attention on the breath. It can be perceived in different parts of our body: in the nostrils, sensation of cool air on inspiration and hot air on expiration; in the thorax feel how it expands on inspiration and how it contracts on expiration; or in the abdomen which inflates on inspiration and deflates on expiration.
1. Three Minute Experiment
Situated, seated in a silla, with a straight spine, with the necessary tensions without forcing or stressing said posture. We close our eyes to deepen our breathing; we started drinking awareness of our breath.
we are not trying control it oh do a technique of this. Let each inhale and exhale take place, observing how it changes from moment to moment. Try to stay there with the breath for a few minutes, finding out if there are any changes in the rhythm, if it is rough or calm or not changing.
2. Conscious Breathing
Located from the position of elongate oh session In a chair, we will feel the position chosen to settle in, and live in it from the inside. Little by little, we pay attention to the breath, feel the air coming in and the air going out. It is likely that there will be strain by inhalation and some relaxation at expiration
They try identify in which area they can feel it better. Perhaps in the nostrils when cool air enters on inspiration and warm air on expiration. Maybe in the chest which rises when we breathe in and falls when we breathe out, or maybe in the abdomen which expands when we breathe in and deflates when we breathe out.
Bring your attention to the area where you can best feel the sensations that occur moment by moment as you inhale and exhale. to try stay here with the breath for a few minutes, finding out if there are changes in the rhythm, if it is restless or calm or does not change. When they feel it’s time, they start to open the eyes to connect where they are.
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