Cómo dominar tu mente: el sencillo entrenamiento mental para controlar tus pensamientos

Summary

This video script delves into the importance of controlling one's thoughts and attention, drawing a parallel between an untrained dog chasing after a bone and the human mind's tendency to react to every thought. It emphasizes that uncontrolled thinking leads to mental exhaustion and can negatively impact our well-being. The script suggests that by training our attention, similar to how one would train a dog, we can regain control over our minds. It highlights mindfulness meditation as an effective tool for attention training, promoting mental health and cognitive abilities. The speaker encourages viewers to practice mindfulness daily, offering resources for guided meditation to help them start their journey towards a more focused and healthier mental state.

Takeaways

• 🐾 The analogy of dogs and a bone illustrates the concept of controlling impulses and how it relates to managing our thoughts and desires.
• 🧠 Our minds generate over 90,000 thoughts daily, which can lead to uncontrolled thinking if not managed properly.
• 🔍 The issue with uncontrolled thinking is not the quantity of thoughts but the chaotic and reactive nature of our thought processes.
• 🌪️ Uncontrolled thinking exhausts and overwhelms us, deviating from the structured and controlled thought processes that are natural to our minds.
• 🎯 The root of uncontrolled thinking is often weak attention, which lacks the strength to focus and keep our minds on track.
• 🌟 Attention training is crucial for mental control, as it influences how our mental and physical energy is directed.
• 🧘‍♂️ Mindfulness meditation is a powerful tool for attention training, teaching us to direct our focus intentionally.
• 🚫 Living in a society that promotes dispersion rather than concentration weakens our ability to focus and control our attention.
• 🔄 Chronic uncontrolled negative thinking can lead to a range of health issues, including anxiety, depression, and other stress-related conditions.
• 🌱 Practicing mindfulness daily can help regain control over our attention, improve cognitive abilities, and promote a healthier mental state.

Q & A

How many thoughts does the average human mind produce per day?

The average human mind produces more than 90,000 thoughts a day.

What is the problem with having a high number of thoughts?

The problem is not the quantity of thoughts but the uncontrolled thinking, where the mind frenetically jumps from one thought to another without control.

Why does uncontrolled thinking exhaust and overwhelm us?

Uncontrolled thinking exhausts and overwhelms us because it deviates from our natural tendency to think in a structured and controlled manner, leading to a chaotic and reactive mental state.

According to the script, what is the main cause of uncontrolled thinking?

The main cause of uncontrolled thinking is weak attention, which means a poor ability to focus and keep attention where one decides.

How does attention training relate to mental energy and neurogenesis?

Attention training is a powerful mental exercise that directs mental and bodily energy, promotes the creation of new neural connections, and supports neurogenesis, the growth of new neurons in the brain.

What is the significance of attention in the emergence of consciousness?

Attention is crucial for consciousness because it is the mechanism that allows us to become conscious of something when we focus on it.

How does living in a society that promotes dispersion affect our ability to focus?

Living in a society that promotes dispersion leads to less ability to focus and control attention, as we are constantly exposed to numerous stimuli that分散 our attention.

What are the physiological effects of uncontrolled negative thinking on the body?

Uncontrolled negative thinking triggers a fight or escape response, increasing heart rate, blood pressure, releasing stress hormones, and potentially leading to a range of health issues including anxiety, depression, and other pathologies.

Why is chronic stress harmful to our mental and physical health?

Chronic stress is harmful because it keeps the body in a state of alarm and emergency, activating stress responses that, when prolonged, disrupt homeostasis and can lead to various mental and physical health issues.

What is the recommended practice to regain control of one's attention and mental processes?

The recommended practice is daily mindfulness meditation, which trains attention and helps in managing it intentionally and voluntarily.

How can mindfulness meditation change the brain's response to stress and fear?

Mindfulness meditation can change the brain's response by shifting attention away from negative and dramatic thoughts, thereby reducing stress and fear, and promoting relaxation and cognitive growth.

Outlines

00:00

🐾 Mental Control and the Power of Attention

This paragraph introduces the analogy of dogs to illustrate the concept of mental control. It explains how one dog, despite its desire for a bone, remains still due to training, while the other chases it instinctively. This is likened to human minds, which can be trained not to react impulsively to thoughts and desires. The paragraph emphasizes the importance of controlling one's mind to avoid being overwhelmed by uncontrolled thinking. It points out that the human mind generates over 90,000 thoughts daily, and the challenge lies in managing these thoughts rather than the quantity itself. The root of uncontrolled thinking is identified as weak attention, which is the ability to focus and direct one's mental energy. The paragraph concludes by suggesting that attention training is the key to regaining control over one's mind.

05:03

🧠 The Impact of Dispersion on Mental Health

Paragraph 2 delves into the consequences of a dispersed attention span, which leads to increased agitation, restlessness, and reactivity. It discusses how the brain's plasticity allows it to reconfigure based on frequent activities, and constant shifting of attention can weaken it. This weakness in attention fosters uncontrolled thinking and mental turmoil. The paragraph also touches on the biological responses to negative thoughts, such as the activation of stress hormones and the body's protective mechanisms. It highlights how chronic stress and anxiety can result from a habitual focus on negativity, leading to various health issues. The importance of regaining control over one's attention to prevent these negative outcomes is emphasized, suggesting that mindfulness meditation is an effective way to achieve this.

10:05

🌟 Mindfulness as the Path to Mental Mastery

The final paragraph advocates for mindfulness as the most potent form of mental training. It explains how mindfulness meditation trains attention, allowing individuals to redirect their focus away from negative thought patterns. By doing so, the brain can shift from a state of stress to one of relaxation and growth. The paragraph outlines the benefits of mindfulness, including improved cognitive abilities, a healthier neuro-plasticity, and a more stoic approach to life's challenges. It concludes by encouraging viewers to practice mindfulness daily, likening it to a superpower, and provides resources for starting a mindfulness meditation practice.

Keywords

💡Attention

Attention is defined as the mental focus on a specific object, task, or thought. In the video, attention is described as a key element in controlling the mind, with the ability to direct it being essential for mental clarity. The video emphasizes that weak attention leads to uncontrolled thinking, which results in stress and anxiety.

💡Uncontrolled Thinking

Uncontrolled thinking refers to the mind's tendency to produce rapid, scattered, and chaotic thoughts. The video likens this to a dog chasing after every bone it sees. It highlights that uncontrolled thinking overwhelms and exhausts the individual, taking them away from a natural, structured thought process.

💡Mindfulness

Mindfulness is a practice of focusing attention intentionally on the present moment. The video emphasizes mindfulness as the most effective way to train attention and regain control over mental processes. It suggests that daily mindfulness practice can lead to improved mental and physical health by breaking patterns of negative and uncontrolled thinking.

💡Neuroplasticity

Neuroplasticity refers to the brain’s ability to reorganize itself by forming new neural connections throughout life. The video discusses how practicing attention control and mindfulness promotes healthy neuroplasticity, helping the brain to move away from patterns of negative thinking and stress responses.

💡Stress

Stress is described as a natural biological response to perceived threats, activating the body's fight or flight mode. The video explains that uncontrolled thinking and negative thought patterns can lead to chronic stress, which negatively affects both mental and physical health, making it crucial to control one’s attention to prevent prolonged stress.

💡Chronic Negativity

Chronic negativity refers to a persistent state of focusing on negative thoughts and emotions. According to the video, when people remain trapped in negative thinking, their brain creates circuits that perpetuate stress, fear, and anxiety. Mindfulness is presented as a solution to break these cycles.

💡Neurogenesis

Neurogenesis is the process by which new neurons are generated in the brain. The video suggests that focused attention and mindfulness not only improve mental processes but also stimulate neurogenesis, helping to rejuvenate the brain and enhance cognitive function.

💡Fight or Flight Response

The fight or flight response is a physiological reaction to perceived harmful events, attacks, or threats to survival. The video explains how negative thinking triggers this response in the brain, leading to stress-related physical reactions, even when no real external danger is present, as the mind treats thoughts as real threats.

💡Laser Focus

Laser focus refers to a high level of concentration where attention is fully directed toward one task or thought. In the video, achieving laser focus is portrayed as a way to take control of one's mental energy and prevent distraction, which is key to overcoming uncontrolled thinking.

💡Relaxation Response

The relaxation response is the opposite of the stress response, promoting calmness and recovery in the body. The video describes how focusing attention on positive or neutral aspects of life through mindfulness can activate this response, leading to lower stress levels and a healthier mental and physical state.

Highlights

The mind can produce more than 90,000 thoughts a day, which is over one thought per second.

Uncontrolled thinking is not natural and can exhaust and overwhelm us.

The cause of uncontrolled thinking is often weak attention, which lacks focus and conscious control.

Attention is a powerful brain mechanism that directs mental and bodily energy.

Focusing attention is crucial for connecting neurons, creating new neural connections, and even neurogenesis.

Attention is the key mechanism for consciousness; without it, there is no awareness.

In today's society, we are increasingly losing the ability to focus and control our attention due to constant stimulation.

Uncontrolled thinking leads to a mental storm and a reactive, agitated state.

Negative thoughts trigger physiological responses that prepare the body for fight or flight, affecting health negatively if persistent.

Chronic stress from uncontrolled thinking can lead to anxiety, depression, and other health issues.

Mindfulness meditation is an effective way to train attention and regain control over mental processes.

Practicing mindfulness can help dissolve negative neural pathways and promote healthy cognitive abilities.

Mindfulness allows taking a healthy distance from thoughts and not falling prey to negativity.

Developing an internal locus of control through mindfulness helps interact wisely with life's challenges.

Mindfulness is a foundational practice that supports all aspects of life by giving back control of attention and mental energy.

Mindfulness meditation can be practiced daily at home, similar to a routine like brushing teeth.

The video provides links to mindfulness courses and free guided meditations for viewers to start practicing.

Transcripts

Imagine you have two dogs sitting next to you,

one on each side.

The two dogs are looking at a delicious bone

you are holding in your hand,

while drooling.

Suddenly, you throw the bone far away

and one of the dogs instantly runs after it.

But the other dog, standing by your side,

doesn't move.

He's just as eager to have that bone

as the other dog that ran away,

but he's behaving differently.

Its impulses do not blindly drive the dog.

He will have impulses, it is in his nature,

but, he will be able to control them

because he has received training.

Well, something very similar happens with our mind.

You can train your mind

not to run wildly after thoughts,

desires, and impulses.

And achieving this mental control

is much easier than you think.

How to control your mind.

The mind can produce

more than 90,000 thoughts a day.

To give you an idea,

if a day has 86,400 seconds, in total,

and we stay awake an average of 16 hours,

which is 57,600 seconds,

this means that we have

more than one thought per second.

Thoughts of all kinds;

memories, imaginations, interpretations,

value judgments, analyses,

plans, decisions, desires, fears, worries,

all happening at breakneck speed.

However, having so many thoughts

is not the problem.

The problem is the so-called uncontrolled thinking.

This tendency of the mind

to go from one side to the other frantically.

It is as if every thought is a bone

that your mind throws,

and you were that untrained dog

that goes after every bone in a truly reactive way.

Uncontrolled thinking

is a deviation from our natural tendency to think,

and it only exhausts,

overwhelms and breaks us.

It is not the natural state of our mind.

What is natural is for thought processes to be

structured and controlled,

not chaotic and reactive.

So, what is the cause of your uncontrolled thinking?

Where does it come from?

Why is it that when the mind has excessive thoughts,

you cannot control your thought processes?

The answer according to science is clear:

All this happens to you

because your attention is too weak.

Your ability to focus

and keep your attention where you decide

is poor and limited.

It is not that your mind thinks a lot,

your mind thinks the same as anyone else's mind,

the problem is that you have no conscious control over your attention.

That's why every time your mind generates thoughts,

you get dragged down.

Your attention goes with them as if you were a puppet.

If you want to get out of uncontrolled thinking

and recover control of your mind,

you have to train your attention.

You have to learn to manage it,

so that when the mind throws those bones,

you don't run after them uncontrollably.

The most powerful mental training that exists

is attention training.

You may have heard that where you put your attention,

you put your energy.

Well, that's exactly right.

Attention is the brain mechanism that puts your mental energy

and your bodily energy in motion.

The act of centering and focusing your attention

is a very important biological process.

that connects neurons that were dispersed in the cerebral cortex and thalamus,

reunites your cognitive reserves,

promotes the creation of new neural connections,

and even favors the growth of new neurons in your brain,

which is known as neurogenesis.

But the most interesting thing is that your attention is, above all,

the mechanism that allows your consciousness to emerge.

When your attention focuses on something, you become conscious of it.

For there to be consciousness, there has to be attention.

So, if you want to become a more conscious being,

you have to train your attention.

You have to learn to manage it in an intentional and voluntary way.

Very few people have control over their attention.

Clinical data show that we are less and less

able to focus and control it.

This is normal because we live in a society that promotes dispersion,

not concentration.

We pay attention to many things,

but we do it for very short periods of time.

In a few seconds, the brain receives thousands of stimuli,

like when we slide our finger down on our phone,

and our attention hardly stops on these stimuli.

So, the brain is getting used to the dispersion,

and promoting a greater neuro rigidity,

so it is increasingly difficult for us to focus, and the consequence of this

is that we are becoming more and more agitated,

restless and reactive.

Our brain is biologically designed to mold

and reconfigure itself according to what we do more frequently.

If you constantly move your attention from stimulus to stimulus, frenetically,

your attention will weaken, as if it were a muscle that is becoming floppier.

And that is when the uncontrolled thinking gains strength in your mind

and the mental storm appears.

By not having control over your attention,

you become that dog that goes after all the bones that the mind throws.

And the mind throws many bones, as we have seen.

So, you end up broken inside.

But you can change this.

You can recover the conscious control of your mind.

Many people are so used to living in this mental disorder,

that they think it's natural not to master our thought processes.

They are so used to having negative and uncontrolled thoughts,

to spending all day in worry and fear,

that they think this is normal.

But it's not,

in fact, it's the opposite.

Uncontrolled negative thinking is unnatural

and just affects our mental and physical health.

Every time you have a single negative thought,

your whole organism goes into protection.

You quickly activate a fight or escape response in your nervous system,

and your entire biology changes to adapt to this state of alarm and emergency.

We are talking about more than 1400 physiological responses

that happen instantaneously.

Your heart rate speeds up,

your blood pressure rises,

stress hormones are released into the bloodstream,

your organ growth functions stop,

your higher cognitive functions shut down,

and many more.

And when this negativity is a recurring thing in you,

when you pay excessive attention

to the negative aspects of your life,

your brain creates closed circuits that keep your attention trapped

in that negativity.

So, you become a constantly alert person, hypervigilant,

always anticipating threats and dangers,

always fearful and worried.

Your stress and anxiety become perpetual,

and this is the real problem.

Stress as such is not an issue.

it is a natural biological response of our organism,

which is activated to face threats and dangers,

with greater guarantees of survival.

But when your mind is always entangled in fear,

the stress mode remains active for too long periods of time,

and your biology cannot maintain its integrity

if it is always in protection.

To maintain homeostasis

your organism has to go into growth as well.

but if you spend much time thinking about the things that happened to you,

and that still hurt you,

or the things that could happen and make you afraid,

you are all the time delivering negative information to your brain,

and ordering it to activate

the biological mechanisms of stress.

Even if there is nothing dangerous happening in your environment,

it is happening in your head, and it is real to your brain.

So, it activates the stress mode

so that you can deal with that supposed danger.

Your stress becomes chronic,

and quickly leads to anxiety,

depression,

and many other pathologies and ailments of all kinds.

Do you realize now why not having any control over your attention

is causing you to build a sick and depressive organism

and a tremendously painful life experience?

You have to recover the control of your attention as soon as possible.

You have to learn to direct your attention,

as if it were a laser beam that you move

from one side to the other, and guide it according to your will.

What is the best way to train your attention

and recover control of your mental processes?

The best way is undoubtedly to practice mindfulness daily.

The practice of mindfulness meditation is

basically a training of attention,

which teaches you to direct it where you want it to go.

When your mind gets stuck in uncontrolled thinking,

you can cut that chain of negative thoughts

and get out of it by moving your focus of attention.

By doing this,

your brain begins to receive new,

less dramatic and threatening information

and begins to shift to reflect

this new state of attention immediately.

Changes happen in real time.

It begins to dissolve the neural pathways of negativity,

promotes healthy connections,

strengthens your natural cognitive abilities.

and redirects your neuro plasticity.

Your brain constantly responds to your state of attention.

When your attention is on what you are afraid of,

your brain activates stress.

But when you move your attention to other aspects of your life

that are not so negative and dramatic,

you come out of stress and fear immediately

and your whole biology changes.

You activate a relaxation response in the nervous system,

the gates that block the vagus nerve open,

your biological and cognitive mechanisms grow,

you feel physically revitalized and mentally awake, aware, and conscious.

You also learn to take a healthy distance from thoughts,

and not to fall prey to negativity, drama, and fear.

You stop believing all that mental toxicity that only deteriorates you,

and you develop an internal locus of control,

that allows you to interact wisely and stoically

with the challenges and difficulties you face in your day-to-day life.

That's why mindfulness is the most powerful mental training there is.

And whatever your life goals,

aspirations,

dreams,

beliefs or circumstances,

mindfulness is the foundation that supports it all

because it gives you back control of the most basic aspect of your life:

your attention,

your mental energy.

Your attention is your superpower,

and the practice of mindfulness

is the best way to recover the control of your attention,

and your consciousness.

And best of all, it's something you can do on your couch at home

in just a few minutes a day.

You don't have to go meditate with the ascetic monks of the Himalayas

to train your attention.

I could go on for hours and hours talking about the mind-body connection

and how the practice of mindfulness elevates all aspects of your life,

but my real intention is for you to experience it for yourself.

Incorporate a daily habit of mindfulness meditation,

just like brushing your teeth, that is my recommendation.

Listening to me talk about it evidently neither trains your mind

evidently neither trains your mind

or provides the benefits proven by the science of medicine.

You have to practice.

So below in the description of this video I am going to leave you some links,

so you can start meditating with mindfulness right now.

You will find a link to my course

in case you want me to guide you in a structured way.

And if you prefer not to do my course, that's ok,

I also leave you links to other free guided meditations

that I have been uploading in this channel,

so you can decide what best suits your needs.

I hope this video has helped you,

if so, do not leave without leaving me a like.

And I also encourage you to subscribe and activate the notificacion bell

so that YouTube notifies you of all my new videos.

Create a golden mind,

become golden.

See you, bye.