Las claves del mindfulness
Summary
TLDRThis video script discusses the importance of practicing mindfulness, a form of meditation that enhances attention and focus. It highlights how mindfulness can help counteract the stress and anxiety caused by living in a fast-paced, competitive society. The script outlines eight key principles for mindfulness practice, including setting an intention, focusing on direct experience, recognizing thoughts as mere thoughts, synchronizing with the present, accepting unwanted thoughts, being in 'being' mode, avoiding self-judgment, and tolerating discomfort. These principles are designed to guide both formal mindfulness sessions and everyday moments, promoting a more conscious and present state of living.
Takeaways
- 🧘 Mindfulness is a meditation practice that trains attention and is important to incorporate into daily life.
- 🏃♂️ Living in a society that emphasizes doing and having can lead to a distracted mind, causing stress and negative emotions like anxiety and depression.
- 🧠 Practicing mindfulness has been scientifically shown to change the brain's structure and the way it processes information, leading to calm and serene decision-making.
- 🌱 Mindfulness can be practiced both formally and informally, with informal practice being akin to a beginner's or a baby's exploration of their surroundings.
- 🎯 The first key to mindfulness is setting an intention to practice and maintaining a curious and open-minded attitude.
- 🔍 The second key is to focus on the direct experience of what you are living in the present moment to avoid errors and accidents.
- 💭 The third key is to recognize that a thought is just that—a thought, and not to fuse with or identify with its content.
- 🌬️ The fourth key is to synchronize with the present by focusing on the breath, as it is always in the present moment.
- 🕊️ The fifth key is to stop struggling against unwanted thoughts and to accept their presence without judgment.
- 🧘♀️ The sixth key is to remain in a state of 'being' rather than constantly 'doing', allowing thoughts related to past or future to come and go without attachment.
- 🙏 The seventh key is to stop judging yourself and others, with compassion being the best antidote to judgment.
- 🌈 The eighth and final key is to tolerate discomfort and annoyances, training oneself to be less sensitive to things that used to bother you.
Q & A
What is the main focus of the video script?
-The main focus of the video script is on the practice of mindfulness, its importance, and the keys to incorporating it into daily life.
Why is mindfulness important in a society that emphasizes having and doing?
-Mindfulness is important because it helps to counteract the stress and potential feelings of anxiety or depression that can arise from living in a society that emphasizes constant doing and having, where the mind often wanders from the present.
How does practicing mindfulness scientifically change the brain?
-Practicing mindfulness has been shown to change the brain's structure and the way it functions, improving the processing of information, which can lead to calmer and more serene decision-making.
What are the two main reasons given for practicing mindfulness?
-The two main reasons are to counteract the stress and potential negative emotions from living in a fast-paced, competitive society, and the scientific evidence that it can change brain structure and function positively.
What is the first key to practicing mindfulness mentioned in the script?
-The first key is setting an intention to practice and adopting a curious and open-minded attitude.
Why is it important to focus on the direct experience when practicing mindfulness?
-Focusing on the direct experience helps to prevent errors and accidents that can occur when the mind is preoccupied with other things, ranging from minor inconveniences like forgetting keys to serious incidents at work or while driving.
What is the concept of 'a thought is just a thought' in the context of mindfulness?
-This concept encourages the practitioner not to identify with or become fused with their thoughts, but to accept and manage them as transient mental events, similar to how one would observe a comic strip or a cloud passing by.
How does synchronizing with the present help in mindfulness practice?
-Synchronizing with the present, such as by focusing on the breath, helps to anchor the mind in the current moment, as each breath is unique to now and not related to the past or future.
What does the fifth key of mindfulness practice suggest regarding unwanted thoughts?
-The fifth key suggests to stop struggling against unwanted thoughts and to accept their presence without judgment, similar to how one would accept and release other sensations or memories.
What is the 'being mode' versus the 'doing mode' in the context of mindfulness?
-The 'being mode' refers to a state of mindfulness where one is fully present and aware, while the 'doing mode' refers to being goal-oriented and focused on achieving specific objectives.
How does the practice of mindfulness relate to everyday activities like crossing a traffic light or driving?
-Practicing mindfulness during everyday activities can increase awareness and attentiveness, which is crucial for safety, as it helps to prevent accidents caused by inattention or mind-wandering.
What is the final key to mindfulness mentioned in the script?
-The final key is to stop judging oneself and others, and to cultivate compassion as an antidote to judgment.
Outlines
🧘♀️ Mindfulness: The Key to a Stress-Free Life
This paragraph introduces the concept of mindfulness as a form of meditation that trains attention. It emphasizes the importance of incorporating mindfulness into daily life due to societal pressures that often lead to stress and anxiety. The speaker highlights two main reasons for practicing mindfulness: the first is to counteract the stress from living in a fast-paced, competitive society where the mind can wander from the present, leading to negative emotions. The second reason is the scientific evidence showing that mindfulness practice can change brain structure and function, leading to calmer decision-making. The paragraph also touches on natural moments of mindfulness, such as when learning a new skill, and suggests observing, writing, and participating in experiences as a beginner to enhance mindfulness.
🌟 Essential Keys to Practicing Mindfulness
This paragraph outlines eight key points for practicing mindfulness, both formally and informally. The keys include setting an intention to practice with curiosity and an open mind, focusing on direct experiences to avoid errors, recognizing thoughts as merely thoughts without getting absorbed by them, synchronizing with the present moment through breath focus, accepting unwanted thoughts without struggle, being in a state of 'being' rather than 'doing', avoiding self-judgment and cultivating compassion, and tolerating discomfort through gradual exposure and training. The speaker stresses the importance of these practices, especially in critical moments like crossing a street or driving, to ensure that one's mind is fully present and aware of the surroundings.
Mindmap
Keywords
💡Mindfulness
💡Stress
💡Automatic Pilot
💡Curiosity
💡Direct Experience
💡Thoughts
💡Present Moment
💡Non-judgment
💡Being Mode
💡Compassion
💡Tolerance
Highlights
Mindfulness is a meditation that trains attention and is important to incorporate into daily life.
Living in a society that promotes having things can lead to a stressful lifestyle and feelings of anxiety or depression.
Practicing mindfulness has been scientifically shown to change brain structure and improve information processing.
Mindfulness can help make decisions with calm and serenity, especially in uncertain times.
Natural moments of mindfulness occur when you focus on what you are doing, like driving or learning a language.
Observing and participating in experiences are key to practicing mindfulness, both formally and informally.
The first key to mindfulness is setting an intention to practice with an attitude of curiosity and an open mind.
The second key is to focus on the direct experience of what you are living in the present moment.
The third key is to understand that a thought is just that—a thought, and not to identify with its content.
The fourth key is to synchronize yourself with the present by focusing on your breath, which is always in the present.
The fifth key is to stop struggling and accepting the thoughts that you don't like, just as you would with sensations or memories.
The sixth key is to stay in 'being' mode, letting go of 'doing' mode and its focus on specific goals.
The seventh key is to stop judging yourself and others, with compassion being the best antidote to judgment.
The eighth and final key is to tolerate what supports you, training to be less sensitive to things that used to bother you.
Practicing mindfulness is not about doing it perfectly but consistently training your mind, similar to going to the gym.
Mindfulness is especially important during critical moments like crossing a street or driving to ensure safety.
Transcripts
[Música]
hola a todos ya todas en esta psico
píldora de hoy te voy a hablar de las
claves para practicar el mindfulness es
una meditación que entrena la atención y
es importante que la incorpore a tu día
a día por estas dos razones
principalmente la primera razón es
porque igual que yo vives en una
sociedad que potencia el tener cosas y
el vivir en el modo hacer tu día a día
es como un salto de obstáculos en medio
de las prisas y de la competitividad tu
mente puede divagar del pasado al futuro
y al revés despistando te del presente y
todo ello comporta que puedas vivir con
un estilo estresante y llegar a sentir
emociones como la ansiedad o poderte
deprimir
la segunda razón es porque se ha
demostrado científicamente que cuando
practicas mindfulness de manera formal
cambia la estructura de tu cerebro y
además la manera de funcionar la manera
de procesar la información de tal manera
que te ayuda a que puedas tomar
decisiones con calma con serenidad y
esto no va nada mal en medio de este
momento de tanta incertidumbre hay
momentos naturales de mindfulness cuando
te focaliza si te concentras en lo que
estás haciendo por ejemplo cuando
empiezas a conducir o cuando aprendes un
idioma se trata de que puedas vivir
cuando practiques en mindfulness de
manera informal y justo de la manera
como lo haces cuando eres principiante
igual como lo hace también un bebé que
está observando y descubriendo todo lo
que es a su alrededor por lo tanto se
trataría de observar de escribir y
participar en esa experiencia estas
claves te sirven tanto para hacer una
práctica formal como si decides ponerte
en modo mindfulness en tu día a día
melanie fe en él doctora en psicología
del centro de terapia cognitiva de
oxford nos habla de la esencia del
mindfulness con estas claves
[Música]
la primera clave es que pongas intención
de querer hacer la práctica y una
actitud de curiosidad de mente abierta
sí que es verdad que la mayoría de veces
vamos con ese piloto automático y nos
interesa porque economizamos esfuerzos
de todo lo que hemos aprendido sin
embargo cuando te decidas a hacer una
práctica formal has de intentar posponer
esa intención y esa mente de curiosidad
[Música]
a
la segunda es que te centres en la
experiencia directa
en lo que estás viviendo porque puede
suceder que cuando estás con la mente en
otra cosa cometas errores y errores que
pueden tener una consecuencia leve como
por ejemplo el que te dejes las llaves
de casa dentro otras que sean graves
como puede ser un incidente laboral con
alguna maquinaria o una algún incidente
de tráfico
tercera clave un pensamiento es solo eso
un pensamiento
cuántas veces nos fusionamos con aquello
que estamos pensando
nos identificamos con el contenido
cuando me dices no intentes pedirte que
lo que estás pensando porque conseguirás
intensificar lo más sino que después de
aceptarlo lo gestionas de una manera
como si estuviera tus pensamientos
escrito en una viñeta de un cómic o ahí
en una nube dejándola que se vaya o
cazas a tu pensamiento o tu pensamiento
de caza a ti
[Música]
cuarta clave sincroniza te en el
presente las cosas son como son unas
veces nos gustan y otras veces
quisiéramos apartar las una manera de
focalizar te en el presente en l'aquila
ahora es centrándose en la respiración
porque porque la respiración es algo que
está súper sincronizado si antes has
hecho una respiración no te sirve para
ahora y la que estás haciendo ahora no
te sirve para el futuro por tanto una
manera de ayudarte a centrarte es eso
centrarte en la respiración
[Música]
quinta clave deja de luchar y de
esforzarte por apartar que los
pensamientos que no te gustan y que
están dando vueltas en tu cabeza no te
esfuerces acepta los están ahí igual que
tus sensaciones o igual que los
recuerdos que puedas tener y que no te
gustan
y
sexta clave se trata de que sigas en el
modo ser en el modo start y dejes todo
lo que sea el modo hacer en el modo ir
hacia algunos objetivos determinados
solamente con esto aunque vengan a la
mente pensamientos que tengan que ver
con todo lo que llevas encima
simplemente déjalos aceptarlos y vuelve
a focalizar te en dónde estás y lo que
estás sintiendo
[Música]
séptima clave
deja de juzgarte
a ti ya los demás acepta que las cosas
no han ido como tú querías tanto por tu
parte como por parte de los demás mejor
antídoto contra el juicio es la
compasión
[Música]
octava y última clave
tolera todo aquello que nos soporte es
todo aquello que te incomoda
pues claro que lo puedes soportar y poco
a poco con aproximaciones sucesivas y
cada vez que te vayas entrenando más
verdad que eres menos sensible a cosas
que antes te molestaban
estas claves te pueden servir para hacer
una práctica formal pero también cuando
decides en tu día a día ir en modo
mindfulness y eso quiere decir que estás
siendo muy consciente de todo lo que
está ocurriendo a tu alrededor y de todo
lo que estás sintiendo es especialmente
importante que puedas ir así en momentos
claves como cuando cruzas un semáforo
cuando conduces porque el error que
proviene del factor humano justamente es
eso que tu mente no esté sincronizada en
la que el ahora y que por este motivo se
te puedan pasar desapercibidos ciertos
aspectos o factores que pueden ser muy
importantes
no se trata de hacerlo bien sino
simplemente de que lo hagas que entrenes
tu mente igual como cuando vas al
gimnasio o están haciendo tu deporte
favorito
espero que te sirva todas estas claves y
nos vemos en la siguiente psico píldora
[Música]
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