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Aprender a practicar mindfulness pdf
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This book is a simple and straightforward guide to learn how to practice Mindfulness and develop this ability that we all possess in a latent state. The key to physical and mental well-being lies in emotional balance. Negative feelings such as anger, indignation, sadness or even depressive states end up dominating our mind and prevent us from finding solutions to the problems we face every day. By practicing Mindfulness (meditation) we will change our mind, find the balance and create the necessary conditions to calm the mind and see clearly the reality that surrounds us and solve the problems that we were unable to solve before.
This book is a simple and direct guide to learn to practice Mindfulness and develop this ability that we all possess in a latent state. The key to physical and mental well-being lies in emotional balance. Negative feelings such as anger, indignation, sadness or even depressive states end up dominating our mind and prevent us from finding solutions to the problems we face every day. Practicing Mindfulness (meditation) we will change our mind, find the balance and create the necessary conditions to calm the mind and see clearly the reality around us and solve the problems that we were unable to solve before.
Aprender a practicar mindfulness vicente simón
E m ail: vicente.sim on@ uv.es Últimamente, en investigaciones y publicaciones específicas, observamos la introducción del término m indfulness y sus técnicas en los campos de la educación, la psicoterapia y la ciencia en general. Una de las razones de este desarrollo es el creciente conocimiento de la neurobiología de la atención plena. Desde que Mindfulness in Plain English se publicó por primera vez en 1994, se ha convertido en uno de los libros más vendidos -y más influyentes- en el campo de la atención plena. Es fácil ver por qué. El autor Bhante Gunaratana, un reconocido maestro de meditación, nos lleva paso a paso a través de los mitos, realidades y beneficios de la meditación y la práctica de la atención plena.
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3 CONTENTS Foreword Introduction Acknowledgements How to use this text well Chapter 1. What we mean by mindfulness Chapter 2. The fundamental instruction and its consequences Chapter 3. The appropriate attitude Chapter 4. The emotions Chapter 5. Compassion and Self-compassion (Christopher K. Germer and Vicente Simón) Chapter 6.
8 CHAPTER 1 WHAT WE UNDERSTAND BY MINDFULNESS 1. What is mindfulness 2. The material requirements for the formal practice of meditation 2.1. A suitable place 2.2. The right time 2.3. A suitable posture (and a support for that posture) 2.4. A timer 3. Sound and silence meditation 4. Sound and silence meditation (Short version) 5. Chapter self-assessment /06/11 21:09
11 LEARN TO PRACTICE MINDFULNESS A very simple timer is enough. (Nowadays cell phones can also be used, as long as we can prevent them from ringing for calls). We set a duration in minutes (15, 20 or 30 minutes), we start it and we concentrate on meditation until the sound of the timer alerts us that the time we had set for meditation has elapsed. Once provided with these basic tools, we can begin the adventure of meditation practice. This is what we are going to do next, doing a meditation on sound and silence. 3. * Meditation on sound and silence Set aside about 30 minutes to meditate in a quiet, dimly lit place at a comfortable temperature. Take the posture that is most appropriate for you and after taking a couple of deep breaths, relax and get ready to begin this meditation. Bring your attention to the posture you are in. Briefly review the different parts of the body and, if you discover any unnecessary contracture or tension, try to relax them.
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Making a stop in the day to day for 5 to 20 minutes to direct our attention in a conscious and intentional way by observing the breath, the body, thoughts or emotions among other objects of practice (you can use the audios that we offer below).
3 to 5 times a day bring your attention to how you breathe, observe 3 breaths and connect with your body. Notice the sensations as the air enters your nose and descends inside your body, how your rib cage widens, or how your belly inflates gently like a balloon.
Pay attention from the moment you have chosen a food (whether it is an ounce of chocolate or a fresh apple), to its smell, its color, its texture and all the sensations as you chew, enjoying the experience as if time has stopped.
