
Esta vez voy a dedicar unas líneas a hablar sobre el mindfulness. El mindfulness es una técnica de meditación que aunque en los últimos años se está poniendo muy de moda en la cultura occidental, se trata de una práctica históricamente arraigada en las antiguas disciplinas meditativas budistas.
La razón por la que está teniendo tanto éxito es porque ha demostrado y sigue demostrando en numerosas ocasiones, ya sea a nivel clínico o de investigación, el efecto beneficioso que puede tener para la salud física y mental. Tanto que cada vez es más común en contextos como la psicología, la medicina, la neurociencia, la educación o el mundo de la empresa.
¿En qué consiste el mindfulness?
El mindfulness consiste en ser plenamente conscientes de lo que ocurre en el momento presente, sin filtros ni prejuicios de ningún tipo, algo que puede aplicarse a cualquier situación. Dicho en pocas palabras, consiste en el cultivo de la conciencia de la mente y el cuerpo para aprender a vivir aquí y ahora.
Si nos paramos a pensar por un momento y hacemos un análisis de nuestros pensamientos, nos damos cuenta de que muchas veces nuestros pensamientos están más centrados en las experiencias pasadas o en las expectativas de futuro que en vivir y disfrutar el momento presente o el día a día.
Por esta razón, la práctica del mindfulness se suele dividir en dos tipos: la práctica informal y la práctica formal. La práctica formal consiste en dedicar un tiempo para permanecer ya sea sentado, tumbado o de pie, a centrarnos en la respiración, las sensaciones corporales o las emociones entre otras. Se suele hacer de forma estructura mediante el uso de audios específicos para cada tipo de práctica. Por otra parte, la práctica informal consiste en trasladar los principios del mindfulness a las actividades cotidianas, como comer, hacer ejercicio, llevar a cabo las tareas cotidianas o relacionarnos con los demás; en suma, puede ser aplicable a prácticamente cualquier actividad, o cualquier lugar en el que uno se encuentre.
Las actitudes del mindfulness
Según la filosofía del mindfulness, existen 8 condiciones esenciales para su práctica. Estas son:
- Mente de principiante: Cualidad de la conciencia que nos permite contemplar las cosas de un modo nuevo como si, movidos por la curiosidad, los viéramos por primera vez.
- No juzgar: Cualidad que implica el cultivo de la observación imparcial de cualquier experiencia, sin etiquetar los pensamientos, sentimientos y sensaciones como buenos y malos, correctos o equivocados, justos o injustos, sino tomando simple nota de su aparición instante tras instante.
- Aceptación: Cualidad de la conciencia que admite y reconoce las cosas tal como son.
- No forzamiento: Consiste en despojarnos del rechazo al cambio o de alejamiento alguno ante lo que aparece en el momento presente. Significa no tratar de escapar del lugar en que nos hallamos.
- Ecuanimidad: Cualidad de la conciencia que facilita la conmprensión profunda de la naturaleza del cambio y nos permite contemplar el cambio con mayor comprensión y compasión.
- Ceder: Cualidad que permite que las cosas sean tal cual son, sin necesidad de deshacernos de lo que está presente.
- Confianza: Cualidad que nos ayuda a diferenciar, en nuestra propia experiencia, lo verdadero de lo falso.
- Paciencia: Cualidad que cultiva el amor hacia uno mismo tal cual somos, sin culpabilidad ni crítica de ningún tipo.
Mi experiencia con el mindfulness es que mediante su práctica constante, la persona aprende a apreciar los aspectos positivos del día a día que en muchas ocasiones nos pasan desapercibidos. Algunos pueden pensar que al intentar centrarnos en el momento presente, dejamos de lado las experiencias pasadas o las expectativas de futuro, y con ello nuestros objetivos a largo plazo, pero al contrario de lo que puede parecer, lo que se consigue realmente es relativizar o minimizar emociones negativas asociadas a situaciones que hayamos podido experimentar, así como centrarnos más en disfrutar e ir consiguiendo los pequeños objetivos a corto plazo que nos vamos planteando cada día, lo que nos lleva muchas veces a conseguir nuestros objetivos a largo plazo sin generar bloqueo o frustración sobre nuestras metas.
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