{"id":32545,"date":"2021-10-26T09:21:04","date_gmt":"2021-10-26T09:21:04","guid":{"rendered":"http:\/\/utel.mx\/blog\/?p=32545"},"modified":"2023-03-10T17:15:09","modified_gmt":"2023-03-10T17:15:09","slug":"5-tecnicas-de-mindfulness-para-reducir-el-estres","status":"publish","type":"post","link":"https:\/\/utel.mx\/blog\/estudia-en-linea\/5-tecnicas-de-mindfulness-para-reducir-el-estres\/","title":{"rendered":"5 t\u00e9cnicas de Mindfulness para reducir el estr\u00e9s"},"content":{"rendered":"

Las t\u00e9cnicas de Mindfulness<\/strong> o Conciencia Plena<\/strong> han adquirido notoriedad en a\u00f1os recientes porque forman parte de un proceso psicol\u00f3gico en el que las personas son capaces de enfocar su mente y con ello mejorar su desempe\u00f1o personal, acad\u00e9mico o profesional. Por ello, las grandes empresas de alcance internacional implementan desde hace alg\u00fan tiempo m\u00e9todos de Mindfulness para reducir el estr\u00e9s, adem\u00e1s de mejorar el rendimiento de sus empleados y su bienestar.<\/span><\/p>\n

5 t\u00e9cnicas de Mindfulness<\/span><\/h2>\n

Aqu\u00ed te presentamos cinco sencillas t\u00e9cnicas b\u00e1sicas de Mindfulness para reducir el estr\u00e9s y que tambi\u00e9n te pueden ayudar a optimizar tu tiempo para mejorar tu desempe\u00f1o en alguna actividad:<\/span><\/p>\n

1. Sumerge las manos en agua tibia<\/strong><\/span><\/h3>\n

De acuerdo con Charlie Knoles, especialista en meditaci\u00f3n y mindfulness, frotar las manos fuertemente en agua tibia es una pr\u00e1ctica que genera calma en la persona. Esto ayudar\u00e1 a abrir los vasos sangu\u00edneos y con ello eliminar el estado estresante del cerebro.<\/span><\/p>\n

2. Respira lento<\/strong><\/span><\/h3>\n

Aunque suena muy obvio, es una pr\u00e1ctica importante. Cuando las personas est\u00e1n estresadas, tienden a llevar a cabo respiraciones cortas y agudas. Nuestros sistemas nerviosos est\u00e1n conectados para que la inhalaci\u00f3n est\u00e9 vinculada a la respuesta al estr\u00e9s y la exhalaci\u00f3n a la respuesta de relajaci\u00f3n, explica Knoles. Tomar una inhalaci\u00f3n corta y enfatizar una exhalaci\u00f3n larga ayuda a evitar que las respuestas cl\u00e1sicas al estr\u00e9s (como la adrenalina o el insomnio) se pongan en marcha.<\/span><\/p>\n

3. Observa un objeto natural<\/strong><\/span><\/h3>\n

Elige un objeto (si es natural, mejor) de tu entorno inmediato y conc\u00e9ntrate en mirarlo durante un minuto o dos. Esto podr\u00eda ser una flor o un insecto, o incluso las nubes o la luna. No hagas nada m\u00e1s que observar para relajarte y concentrarte en esta actividad. Puedes analizar cada caracter\u00edstica de ese objeto, esto ayudar\u00e1 a ejercitar tu mente para que aprenda a concentrarse en una cosa a la vez.<\/span><\/p>\n

4. Escucha m\u00fasica<\/strong><\/span><\/h3>\n

Escuchar m\u00fasica puede modificar patrones de pensamiento repetitivos. \u00abNo tiene que ser cl\u00e1sica, solo algo que te guste\u00bb, dice Knoles. Tambi\u00e9n evita los sonidos fuertes, que para algunas personas pueden desencadenar respuestas de estr\u00e9s. Esto te puede servir en tu casa o trabajo, siempre y cuando en tu oficina est\u00e9 permitido escuchar m\u00fasica durante alg\u00fan periodo de tiempo.<\/span><\/p>\n

5. Come un bocadillo lentamente<\/strong><\/span><\/h3>\n

Otro ejercicio sencillo que puedes realizar en lugares cotidianos es \u00e9ste. Ingiere un peque\u00f1o bocadillo lentamente, percibe y disfruta ese chocolate o fruta. Usa todos tus sentidos para verlo, tocarlo, olerlo y sentirlo. Saborea su textura, su sabor, c\u00f3mo se siente en tu boca. Despu\u00e9s de ingerirlo, deja que tus labios se levanten ligeramente y sonr\u00ede.<\/span><\/p>\n

Ejercicios como los anteriores son solo algunos peque\u00f1os ejemplos de las t\u00e9cnicas relacionadas con la Conciencia Plena, disciplina que se introdujo en occidente desde la d\u00e9cada de 1970 y que cada vez tiene m\u00e1s presencia en art\u00edculos acad\u00e9micos pero tambi\u00e9n en la gesti\u00f3n de empresas. <\/span><\/p>\n

En los entornos urbanos actuales, donde las presiones laborales y personales son muy complejas y a menudo 24\/7, los m\u00e9todos de Mindfulness cobran relevancia para contribuir a resolver uno de los grandes problemas de las sociedades actuales: el estr\u00e9s.<\/span><\/p>\n

\u00bfSab\u00edas que M\u00e9xico es el pa\u00eds con mayor \u00edndice de estr\u00e9s laboral, ya que el 75% de la poblaci\u00f3n econ\u00f3micamente activa sufre fatiga por este problema? (Fuente: Organizaci\u00f3n Mundial de la Salud). En este contexto, teor\u00edas y pr\u00e1cticas como las de Mindfulness se vuelven relevantes para reducir el efecto de esta clase de vivencias a las que est\u00e1 expuesta la poblaci\u00f3n en general.<\/span><\/p>\n

Estudia la nueva Maestr\u00eda Ejecutiva en Mindfulness (<\/b>Conciencia Plena Aplicada)<\/strong><\/span><\/h3>\n

La Maestr\u00eda Ejecutiva en Mindfulness (<\/b>Conciencia Plena Aplicada)<\/span><\/a><\/strong> de UTEL, de modalidad 100% online, forma profesionales capaces de implementar m\u00e9todos que contribuyan al bienestar de las personas. Este posgrado cuenta con Reconocimiento de Validez Oficial de Estudios, tiene duraci\u00f3n de 1 a\u00f1o 6 meses y ofrece la posibilidad de complementar los conocimientos adquiridos en el Aula Virtual con los tutores y profesores. \u00bfTe interesa? \u00a1Forma parte de nuestra comunidad de Programas Ejecutivos!<\/span><\/p>\n

\"Solicita<\/a><\/span><\/span><\/center><\/p>\n
\"Universidad<\/a><\/div>","protected":false},"excerpt":{"rendered":"

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