{"id":48095,"date":"2023-10-24T08:30:00","date_gmt":"2023-10-24T08:30:00","guid":{"rendered":"https:\/\/utel.mx\/blog\/?p=48095"},"modified":"2023-11-06T23:17:46","modified_gmt":"2023-11-06T23:17:46","slug":"tecnica-ensayo-mental","status":"publish","type":"post","link":"https:\/\/utel.mx\/blog\/peap\/tecnica-ensayo-mental\/","title":{"rendered":"T\u00e9cnica: Ensayo mental"},"content":{"rendered":"\n

Entre las t\u00e9cnicas de autorregulaci\u00f3n podemos encontrar varias que est\u00e1n orientadas a controlar, sincronizar o entender nuevos aprendizajes, algunas de estas t\u00e9cnicas derivan de la conciencia plena. La habilidad de mantener una consciencia plena implica el acto de enfocar conscientemente la mente en el momento presente, sin juicios y sin apego al momento.<\/p>\n\n\n\n

De acuerdo con Marsha Linehan (2020), es una forma de vivir despierto con los ojos bien abiertos<\/strong> y su pr\u00e1ctica conlleva un proceso intencional de observar, describir y participar en la realidad, sin juzgar, en el presente con efectividad.<\/p>\n\n\n\n

Dentro de la pr\u00e1cticas de la misma podemos encontrar el ensayo mental,<\/strong> que es la visualizaci\u00f3n como herramienta cuya finalidad es preparar a la persona ante situaciones nuevas o que parecen dif\u00edciles en un principio. Partiendo de esto, tambi\u00e9n busca motivar a iniciar nuevos proyectos. (Altman, 2014)<\/p>\n\n\n\n

Los beneficios de la t\u00e9cnica son amplios, ya que permite preparar con antelaci\u00f3n las actividades que se tienen que realizar; tambi\u00e9n, puede ayudar en el logro de objetivos espec\u00edficos, como: atender un examen, comenzar una tarea, empezar una actividad f\u00edsica o una conversaci\u00f3n, y que pueden resultar complicadas de iniciar en un momento determinado. <\/p>\n\n\n\n

Din\u00e1mica a implementar<\/strong> en la t\u00e9cnica de ensayo mental:<\/strong><\/h2>\n\n\n\n

1. Busca un lugar tranquilo<\/strong> en el que puedas cerrar los ojos durante unos dos minutos, puedes utilizar un temporizador o colocar una alarma <\/p>\n\n\n\n

(Si no te gusta cerrar los ojos, puedes tenerlos abiertos).<\/p>\n\n\n\n

2. Piensa en cualquier actividad que te ha energizado en el pasado<\/strong> (puede ser un paseo familiar, una salida a la playa o un evento deportivo). Puedes pensar tambi\u00e9n en una actividad no f\u00edsica que te energice, c\u00f3mo escribir una carta o responder un examen.<\/p>\n\n\n\n

3. Imag\u00ednate a ti mismo con todo detalle<\/strong> realizando esa actividad. Observa los alrededores incluyendo todo lo que ves, los sonidos, los objetos y los colores del entorno (no importa si hace mucho tiempo no has realizado esa actividad: aseg\u00farate de verte termin\u00e1ndola con \u00e9xito).<\/p>\n\n\n\n

4. Al visualizar la actividad, nota si experimentas cualquier sensaci\u00f3n f\u00edsica<\/strong>, como la<\/p>\n\n\n\n

profundizaci\u00f3n de la respiraci\u00f3n, el aumento de la frecuencia card\u00edaca, alguna sensaci\u00f3n en los m\u00fasculos. Lo anterior es una buena se\u00f1al, pues indica que lo est\u00e1s haciendo bien.<\/p>\n\n\n\n

Terminando esta actividad, preg\u00fantate:<\/p>\n\n\n\n

\u00bfC\u00f3mo te has sentido al hacer este ensayo? <\/strong><\/p>\n\n\n\n

\u00bfTe sientes con energ\u00eda? <\/strong><\/p>\n\n\n\n

\u00bfQu\u00e9 cambio has notado en tu respiraci\u00f3n, o en tu cuerpo?<\/strong><\/p>\n\n\n\n

Si pensaste en una actividad escolar, reflexiona: \u00bfpodr\u00edas utilizar esta pr\u00e1ctica de visualizaci\u00f3n como un precalentamiento de dos minutos para motivarte y poder realizar el ejercicio real?<\/p>\n\n\n\n

Con pr\u00e1ctica puedes realizar visualizaciones para tomar la iniciativa en varias cosas, comenzar un proyecto o ser m\u00e1s sociable. Recuerda que cada parte del proceso de desarrollo lleva su ritmo. Si sientes que necesitas apoyo, no olvides que puedes solicitar el servicio de Orientaci\u00f3n Psicol\u00f3gica <\/a>en nuestra universidad. <\/p>\n\n\n\n

Psic. Alberto B\u00e1rcenas Garc\u00eda <\/strong>
Orientaci\u00f3n Psicol\u00f3gica
Programa de \u00c9xito Acad\u00e9mico y Profesional (PEAP)<\/p>\n\n\n\n

Referencias:<\/strong>
Altman, D. (2014) 50 t\u00e9cnicas de mindfulness para la ansiedad, la depresi\u00f3n, el estr\u00e9s y el dolor.  Editorial sirio, 1\u00aa Ed. Pp. 149.
Linehan. M. (2020), Manual de entrenamiento en habilidades DBT para el \/ la terapeuta. Editorial Tres Olas. 1\u00aa Ed. Pp. 412.<\/p>\n

\"Universidad<\/a><\/div>","protected":false},"excerpt":{"rendered":"

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