Meditación para mejorar el bienestar: Menos estrésMenos ansiedadMás atenciónMás felicidadMás conciencia Más autocontrol Menos depresión Plenitud

Alejandro Arias Salazar

Estrés: El mal del siglo XXI reduce la productividad y, como consecuencia, la capacidad económica y de desarrollo de cualquier país.

El estrés, aliado de la pobreza de Latinoamérica. (n.d.). Retrieved June 30, 2022, from https://www.bancomundial.org/es/news/feature/2015/12/28/el-estres-aliado-de-la-pobreza-de-latinoamerica

Efectos del Estrés

Efectos del estrés percibido y las estrategias de aprendizaje cognitivas en el rendimiento académico de estudiantes universitarios noveles de ciencias de la salud – Dialnet. (n.d.). Retrieved June 30, 2022, from https://dialnet.unirioja.es/servlet/dctes?codigo=24860

Stress symptoms: Effects on your body and behavior – Mayo Clinic. (n.d.). Retrieved June 30, 2022, from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987

Hostinar, C. E. (2015). Recent developments in the study of social relationships, stress responses, and physical health. Current Opinion in Psychology, 5, 90–95. https://doi.org/10.1016/J.COPSYC.2015.05.004

Kulkarni, S., O’Farrell, I., Erasi, M., & Kochar, M. S. (1998). Stress and hypertension. WMJ : Official Publication of the State Medical Society of Wisconsin, 97(11), 34–38. https://doi.org/10.47211/idcij.2021.v08i01.009

Wirtz, P. H., & von Känel, R. (2017). Psychological Stress, Inflammation, and Coronary Heart Disease. Current Cardiology Reports, 19(11), 1–10. https://doi.org/10.1007/S11886-017-0919-X/FIGURES/1

No podemos controlar lo que pasa a nuestro alrededor, pero sí podemos controlar lo que pensamos sobre estos eventos.

 

Te conviertes en lo que le das a tu atención» Epicteto.

Significado de Estoicismo (Qué es, Concepto y Definición) – Significados. (n.d.). Retrieved June 30, 2022, from https://www.significados.com/estoicismo/

Origen de la meditación Mindfulness

  • Sati – Satipaţţhāna Sutta
The Noble Eightfold Path (Adapted from Allmen 2007)
Schmidt, S. (2011). Mindfulness in East and West – Is It the Same? 23–38. https://doi.org/10.1007/978-94-007-2079-4_2
Kabat-Zinn, J., Williams, J. M. G., Bodhi, B., Dreyfus, G. B. J., Olendzki, A., Dunne, J. D., Teasdale, J. D., Chaskalson, M., Fennell, M. J. v., & Segal, Z. v. (n.d.). Mindfulness : su origen, significado y aplicaciones. 602.

Conciencia y percepción

Sabias que estas imágenes pueden ser percibidas de manera diferente por personas que la ven al mismo tiempo, pruébalo

Origen de la meditación Mindfulness

1. The foundation of the Insight Meditation Society (IMS) in Barre, Massachusetts, USA by Jack Kornfield, Joseph Goldstein and Sharon Salzberg in 1974

2. Mindfulness Based Stress Reduction (MBSR) in 1979 by Jon Kabat-Zinn – Universidad de Massachusetts

3. The 10-day vipassanā meditation retreats taught by S. N. Goenka and his followers – Vipassana Research Institute at Dhamma Giri in 1985

4. Mindfulness-based cognitive therapy (MBCT) Zindel Segal, Mark Williams, John Teasdale – 2000

5. The Oxford Mindfulness Centre – 2008

Schmidt, S. (2011). Mindfulness in East and West – Is It the Same? 23–38. https://doi.org/10.1007/978-94-007-2079-4_2
Troy, A. S., Shallcross, A. J., Davis, T. S., & Mauss, I. B. (2013). History of Mindfulness-Based Cognitive Therapy Is Associated with Increased Cognitive Reappraisal Ability. Mindfulness, 4(3), 213. https://doi.org/10.1007/S12671-012-0114-5
Mindfulness-based cognitive therapy for depression: A new approach to preventing relapse. – PsycNET. (n.d.). Retrieved June 30, 2022, from https://psycnet.apa.org/record/2001-05895-000

¿Qué es Mindfulness?

Capacidad de tomar y sostener la conciencia sobre un objeto.

Atención y conciencia plena

Respiración - Cuerpo - Emociones - Ideas

Principios

No identificación
Concentración
Mente de principiante (Determinación)
 Amabilidad
 No enjuiciar
Aceptación (Ecuanimidad)
No forzar
Soltar
Paciencia (Impermanencia)

Kabat-Zinn, J., Williams, J. M. G., Bodhi, B., Dreyfus, G. B. J., Olendzki, A., Dunne, J. D., Teasdale, J. D., Chaskalson, M., Fennell, M. J. v., & Segal, Z. v. (n.d.). Mindfulness : su origen, significado y aplicaciones. 602.

Vivir con plenitud las crisis: Cómo utilizar la sabiduría del cuerpo y de la … – Jon Kabat-Zinn – Google Books. (n.d.). Retrieved July 4, 2022, from https://books.google.com.co/books?hl=en&lr=&id=r-2bDwAAQBAJ&oi=fnd&pg=PT5&dq=VIVIR+CON+PLENITUD+LAS+CRISIS&ots=4zRD9AeLFP&sig=wkpp_AK6_3-S_B_GtlDADFF9b-U&redir_esc=y#v=onepage&q=VIVIR%20CON%20PLENITUD%20LAS%20CRISIS&f=false

Los 8 Principios Básicos de Mindfulness Mente-Corazón. (n.d.). Retrieved July 4, 2022, from https://escueladeatencion.com/principios-basicos-mindfulness-mente-corazon/

Principio de impermanecia: Todo pasaEl dolor pasaLos tiempos cambianEl mundo cambiaLas ideas cambianNosotros cambiamosLas emociones cambian

La No identificación:

El ejemplo del espectador

Objeto

Pensamientos

(recuerdos e ideas) Tengo hambre, tengo una tarea….

Emociones

Tristeza, Alegría, enfado…

Sensaciones

Dolor, Sueño, Cansancio, picor, sed..

Sujeto

No-identificación. (n.d.). Retrieved July 4, 2022, from https://www.osho.com/es/read/osho/osho-on-topics/non-identification
 
Conklin, Q. A., King, B. G., Zanesco, A. P., Lin, J., Hamidi, A. B., Pokorny, J. J., Álvarez-López, M. J., Cosín-Tomás, M., Huang, C., Kaliman, P., Epel, E. S., & Saron, C. D. (2018). Insight meditation and telomere biology: The effects of intensive retreat and the moderating role of personality. Brain, Behavior, and Immunity, 70, 233–245. https://doi.org/10.1016/J.BBI.2018.03.003

Medita respirando

Meditación Mindfulness y sus beneficios según la investigación científica

Estrés

Grossman, P., Niemann, L., Schmidt, S., & Walach, H. (2004). Mindfulness-based stress reduction and health benefits: A meta-analysis. Journal of Psychosomatic Research, 57(1), 35–43. https://doi.org/10.1016/S0022-3999(03)00573-7

Ansiedad

Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The Effect of Mindfulness-Based Therapy on Anxiety and Depression: A Meta-Analytic Review. Journal of Consulting and Clinical Psychology, 78(2), 169–183. https://doi.org/10.1037/A0018555

Sistema inmune

Black, D. S., & Slavich, G. M. (2016). Mindfulness meditation and the immune system: a systematic review of randomized controlled trials. Annals of the New York Academy of Sciences, 1373(1), 13–24. https://doi.org/10.1111/NYAS.12998

Neuroprotector

Lardone, A., Liparoti, M., Sorrentino, P., Rucco, R., Jacini, F., Polverino, A., Minino, R., Pesoli, M., Baselice, F., Sorriso, A., Ferraioli, G., Sorrentino, G., & Mandolesi, L. (2018). Mindfulness meditation is related to long-lasting changes in hippocampal functional topology during resting state: A magnetoencephalography study. Neural Plasticity, 2018. https://doi.org/10.1155/2018/5340717

Sueño

Rusch, H. L., Rosario, M., Levison, L. M., Olivera, A., Livingston, W. S., Wu, T., & Gill, J. M. (2019). The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. Annals of the New York Academy of Sciences, 1445(1), 5–16. https://doi.org/10.1111/NYAS.13996

Desempeño cognitivo

Ching, H. H., Koo, M., Tsai, T. H., & Chen, C. Y. (2015). Effects of a mindfulness meditation course on learning and cognitive performance among university students in Taiwan. Evidence-Based Complementary and Alternative Medicine, 2015. https://doi.org/10.1155/2015/254358

Rendiemto fisico

Gross, M., Moore, Z. E., Gardner, F. L., Wolanin, A. T., Pess, R., & Marks, D. R. (2016). An empirical examination comparing the Mindfulness-Acceptance-Commitment approach and Psychological Skills Training for the mental health and sport performance of female student athletes. Https://Doi.Org/10.1080/1612197X.2016.1250802, 16(4), 431–451. https://doi.org/10.1080/1612197X.2016.1250802

La Meditación en la neurociencia

Lee, D. J., Kulubya, E., Goldin, P., Goodarzi, A., & Girgis, F. (2018). Review of the neural oscillations underlying meditation. Frontiers in Neuroscience, 12(MAR), 178. https://doi.org/10.3389/FNINS.2018.00178/BIBTEX
Turner, L., Galante, J., Vainre, M., Stochl, J., Dufour, G., & Jones, P. B. (2020). Immune dysregulation among students exposed to exam stress and its mitigation by mindfulness training: findings from an exploratory randomised trial. Scientific Reports 2020 10:1, 10(1), 1–11. https://doi.org/10.1038/s41598-020-62274-7

EEG de uso no médico

Acabchuk, R. L., Simon, M. A., Low, S., Brisson, J. M., & Johnson, B. T. (2021). Measuring Meditation Progress with a Consumer-Grade EEG Device: Caution from a Randomized Controlled Trial. Mindfulness, 12(1), 68–81. https://doi.org/10.1007/S12671-020-01497-1/FIGURES/5

Como meditar

Recurso 5xxxhdpi Actitud Respiración Postura Atención
VASQUEZ-DEXTRE, Edgar R.Mindfulness: Conceptos generales, psicoterapia y aplicaciones clínicas. Rev Neuropsiquiatr [online]. 2016, vol.79, n.1, pp.42-51. ISSN 0034-8597.

La atención Desnuda

Enfoque 1

Observación

Vigilancia

Presencia

Conciencia no conceptual

Enfoque 2

Etiquetar

Conocer modelar y purificar la mente

llamar las cosas por su verdadero nombre

Kabat-Zinn, J., Williams, J. M. G., Bodhi, B., Dreyfus, G. B. J., Olendzki, A., Dunne, J. D., Teasdale, J. D., Chaskalson, M., Fennell, M. J. v., & Segal, Z. v. (n.d.). Mindfulness : su origen, significado y aplicaciones. 602.

Meditación enfocada en la Atención 

Pragya, S. U., Mehta, N. D., Abomoelak, B., Uddin, P., Veeramachaneni, P., Mehta, N., Moore, S., Jean-Francois, M., Garcia, S., Pragya, S. C., & Mehta, D. I. (2021). Effects of Combining Meditation Techniques on Short-Term Memory, Attention, and Affect in Healthy College Students. Frontiers in Psychology, 12, 557. https://doi.org/10.3389/FPSYG.2021.607573/BIBTEX
 
Semple, R. J. (2010). Does Mindfulness Meditation Enhance Attention? A Randomized Controlled Trial. Mindfulness, 1(2), 121–130. https://doi.org/10.1007/S12671-010-0017-2/FIGURES/3

Tipos de respiración

Saoji, A. A., Raghavendra, B. R., & Manjunath, N. K. (2019). Effects of yogic breath regulation: A narrative review of scientific evidence. Journal of Ayurveda and Integrative Medicine, 10(1), 50–58. https://doi.org/10.1016/J.JAIM.2017.07.008
 
Sengupta, P. (2012). Health Impacts of Yoga and Pranayama: A State-of-the-Art Review. International Journal of Preventive Medicine, 3(7), 444. /pmc/articles/PMC3415184/
 
Pranayama Breathing Techniques and Tips. (n.d.). Retrieved July 3, 2022, from https://www.yogabasics.com/practice/pranayama/

Meditación enfocada en la respiración

Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience, 12, 353. https://doi.org/10.3389/FNHUM.2018.00353/FULL

Escaneo corporal

Dreeben, S. J., Mamberg, M. H., & Salmon, P. (2013). The MBSR Body Scan in Clinical Practice. Mindfulness 2013 4:4, 4(4), 394–401. https://doi.org/10.1007/S12671-013-0212-Z

 

Mirams, L., Poliakoff, E., Brown, R. J., & Lloyd, D. M. (2013). Brief body-scan meditation practice improves somatosensory perceptual decision making. Consciousness and Cognition, 22(1), 348–359. https://doi.org/10.1016/J.CONCOG.2012.07.009

 

 

 

Meditación enfocada en Memoria

Austin, M., & Loprinzi, P. D. (2019). Acute exercise and mindfulness meditation on learning and memory: randomized controlled intervention. Health Promotion Perspectives, 9(4), 314. https://doi.org/10.15171/HPP.2019.43
 

Brown, K. W., Goodman, R. J., Ryan, R. M., & Anâlayo, B. (2016). Mindfulness Enhances Episodic Memory Performance: Evidence from a Multimethod Investigation. PLOS ONE, 11(4), e0153309. https://doi.org/10.1371/JOURNAL.PONE.0153309

Lippelt, D. P., Hommel, B., & Colzato, L. S. (2014). Focused attention, open monitoring and loving kindness meditation: Effects on attention, conflict monitoring, and creativity – A review. Frontiers in Psychology, 5(SEP). https://doi.org/10.3389/FPSYG.2014.01083/FULL
 
Posner, M. I., Tang, Y. Y., & Lynch, G. (2014). Mechanisms of white matter change induced by meditation training. Frontiers in Psychology, 5(OCT), 1220. https://doi.org/10.3389/FPSYG.2014.01220/BIBTEX
 
Luders, E., Thompson, P. M., & Kurth, F. (2015). Larger hippocampal dimensions in meditation practitioners: Differential effects in women and men. Frontiers in Psychology, 6(MAR). https://doi.org/10.3389/FPSYG.2015.00186

 

Contra evidencia:

Lykins, E. L. B., Baer, R. A., & Gottlob, L. R. (2012). Performance-based tests of attention and memory in long-term mindfulness meditators and demographically matched nonmeditators. Cognitive Therapy and Research, 36(1), 103–114. https://doi.org/10.1007/S10608-010-9318-Y/TABLES/8

Sonidos Naturales y Música 

Alvarsson, J. J., Wiens, S., & Nilsson, M. E. (2010). Stress Recovery during Exposure to Nature Sound and Environmental Noise. International Journal of Environmental Research and Public Health, 7(3), 1036. https://doi.org/10.3390/IJERPH7031036
 
Thoma, M. v., la Marca, R., Brönnimann, R., Finkel, L., Ehlert, U., & Nater, U. M. (2013). The Effect of Music on the Human Stress Response. PLoS ONE, 8(8). https://doi.org/10.1371/JOURNAL.PONE.0070156

Gracias