El estrés es una parte natural de la vida laboral, pero sin herramientas adecuadas para prevenir su efecto continuado este puede degenerar en enfermedades crónicas, así como en el incremento de accidentes y errores en la toma de decisiones. Según Mente y Vida, consultora especializada en aplicar y desarrollar Mindfulness, el estrés es la principal causa de bajas y enfermedad laboral entre los trabajadores españoles, que se enfrentan en su día a día a una sobrecarga de trabajo añadido al caos diario que acaban derivando en cuadros de estrés crónico. Aplicar y desarrollar ejercicios de mindfulness puede reducir los indicadores de estrés hasta un 50%.
Allende Villorejo de Landia, directora de Mente y Vida explica que “practicar mindfulness es muy sencillo; es una herramienta muy potente, no obstante las técnicas más básicas se pueden aprender fácilmente y de forma sencilla permitiéndonos regular nuestra propia actividad mental y dirigir nuestra atención. La conciencia de la respiración, la práctica de meditación o los movimientos corporales conscientes, permiten calmar la mente y experimentar mayor bienestar psicológico en cualquier situación”.
5 ejercicios de mindfulness básicos para practicar en cualquier entorno, sea el laboral o en el hogar
· Ejercicio 1: Un minuto de atención plena
Este es un ejercicio de mindfulness fácil que puedes hacer en cualquier momento del día. El objetivo consiste en enfocar toda la atención en tu respiración durante un minuto. Deja abiertos los ojos, respira con el vientre en lugar de con el pecho y trata de respirar por la nariz y que salga por la boca. Céntrate en el sonido y el ritmo de la respiración. Prepárate para que la mente deambule (porque lo hará) y tendrás que esforzarte por devolver la atención al objetivo cada vez que esto pase. Puedes realizar este ejercicio las veces que quieras ya que te ayuda a restaurar la mente, conseguir claridad y paz. Este ejercicio es la base fundamental de una técnica de meditación mindfulness correcta.
· Ejercicio 2: Observación consciente
Escoge un objeto. Cualquier objeto cotidiano: una taza de café, un bolígrafo… Ahora permite que absorba completamente toda tu atención. Solo obsérvalo. Ser consciente de lo que estás observando te aporta una sensación de “estar despierto”. Observa cómo la mente se libera de pensamientos y se centra en el momento presente. Es algo sutil pero poderoso. También puedes practicar la observación consciente con las orejas en lugar de los ojos. Algunas veces escuchar es mucho más potente que mirar.
· Ejercicio 3: Cuenta hasta 10
Este ejercicio de mindfulness no es más que una simple variación del ejercicio 1. En este caso en lugar de centrarse en la respiración, cierra los ojos y enfoca la atención en contar lentamente hasta 10. Si en algún caso pierdes la concentración, debes empezar por el número 1. En la mayoría de los casos sucede algo así:
– “Uno… dos… tres… tengo que comprar leche hoy. Oh, UPS, estoy pensando.” – “Uno… dos… tres… cuatro… esto no es tan difícil después de todo… ¡Ese es un pensamiento! Empezar de nuevo.” – “Uno… dos… tres… ahora ya lo tengo. Realmente estoy concentrando ahora…”
· Ejercicio 4: La llamada a la atención
En este ejercicio consiste en centrar tu atención en la respiración cada vez que se produce una señal ambiental específica. Por ejemplo, cada vez que suena el teléfono. Simplemente elige una señal ajena a ti. Cualquier cosa es válida. Cada vez que te miras en el espejo, cada vez que tus manos se tocan, cada vez que oyes el claxon de un coche, el silbido de un pájaro… Esta técnica está creada para conseguir que, cuando se realiza la acción de enfocar la respiración, tu mente viaja al momento presente y se hace consciente de ello.
· Ejercicio 5: Observa tus pensamientos
Es difícil conseguir que cualquier persona estresada y ocupada que lleva un rápido ritmo de vida, lo abandone para enfocarlo en una corriente de pensamiento a través de la mente. La idea de sentarse, incluso, les produce más estrés. Si eres una de esas personas, en lugar de trabajar contra la voz de tu cabeza, puedes sentarte y “observar” tus pensamientos en lugar de involucrarte en ellos. De esta manera no conseguirás eliminarlos como en el resto de ejercicios, pero es una buena técnica para disminuir su intensidad.
Estos ejercicios de mindfulness están diseñados para desarrollar tu capacidad de mantenerte en el momento presente y son una buena manera de mejorar tu capacidad de concentrarte. Practicando esos ejercicios también encontrarás más fácil meditar. Es importante diferenciar atención y concentración. La concentración te ayuda a centrar tu atención en una cosa o la otra y de esta manera te ayuda a tomar el mando de lo que pasa en tu mente. Pero atención plena es un paso más allá de la concentración. Atención plena es un estado de conciencia. Es “presencia” de la mente.
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