RE: Mindfulness Techniques for Stress Reduction: Finding Calm Amidst the Chaos

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Hola, ¿cómo estás? Esperanza de este lado del planeta. Has hablado de un tema que me encanta y en el que trabajo muchísimo: la atención plena. Has descrito muy bien los beneficios y has dado muy buenas ideas sobre cómo utilizarla. Yo solo sumaría algunas cosas que, en lo personal, me han funcionado y que he sugerido a algunos de mis pacientes o consultantes, y que también les han servido.

Tiene que ver con identificar el entorno y la temperatura. Por ejemplo, en algunos casos les sugiero que coloquen la mano izquierda en el diafragma y la mano derecha en el corazón, cierren los ojos e identifiquen la temperatura del ambiente, del entorno en el que están, y los sonidos. Pueden tratar de identificar los sonidos del lugar en el que se encuentran.

Otra técnica es que coloquen sus manos sobre la superficie que tengan enfrente. Si, por ejemplo, están en su escritorio o mesa de casa, pueden identificar la textura de la mesa, su temperatura o densidad. Estas dos herramientas o formas las utilizo mucho para trabajar la atención plena.

Otra práctica que he puesto en marcha, especialmente cuando doy actividades al aire libre, tiene que ver con sentir la naturaleza. En algunos casos les propongo que caminen descalzos o que toquen la textura del entorno, como los árboles. En definitiva, se trata de apagar la mente, estar presentes y conectar con lo que le sucede a tu cuerpo y con tu entorno.

Definitivamente es un tema fascinante, y te agradezco muchísimo por compartirlo. Te dejo un abrazo grandote.

Hi, how are you? Esperanza here, from this side of the planet. You’ve talked about a topic I love and work on a lot: mindfulness. You’ve described the benefits very well and shared great ideas on how to use it. I’d just like to add a few things that have personally worked for me and that I’ve suggested to some of my patients or clients, which have also worked for them.

It’s about identifying your surroundings and the temperature. For example, in some cases, I suggest placing the left hand on the diaphragm and the right hand on the heart, closing your eyes, and noticing the temperature of the environment, the surroundings you’re in, and the sounds. Try to identify the sounds of the place where you are.

Another technique is placing your hands on the surface in front of you. If, for example, you’re at your desk or your table at home, you can identify the texture of the table, its temperature, or its density. I often use these two tools or methods to practice mindfulness.

Another practice I’ve implemented, especially when doing outdoor activities, involves connecting with nature. In some cases, I suggest walking barefoot or touching the textures of the surroundings, like trees. Ultimately, it’s about quieting the mind, being present, and connecting with what’s happening in your body and with your environment.

It’s definitely a fascinating topic, and I deeply appreciate you sharing it. Sending you a big hug.

@Esperanza,your insights are incredibly valuable and perfectly complement the discussion on mindfulness!Thank you so much for sharing your personal experiences and the techniques you've successfully used with your patients and clients.Your additions enrich the conversation significantly.I especially appreciate your emphasis on connecting with the physical environment as a pathway to mindfulness.The suggestions of placing hands on the diaphragm and heart to sense temperature,identifying surrounding sounds,and exploring textures are brilliant additions.They offer tangible,easily accessible ways for people to ground themselves in the present moment.The idea of barefoot walking and connecting with nature's textures is equally powerful–a beautiful way to deepen the mindfulness practice and foster a sense of connection with the natural world.Your methods highlight the importance of engaging multiple senses in mindfulness practice,moving beyond just focusing on the breath.This multi-sensory approach makes the practice more engaging and accessible to a wider range of individuals.It's wonderful to hear how effective these techniques have been for both you and your clients.Thank you for sharing your expertise and for enriching our understanding of mindfulness within the Holos Lutos community.

I'm sending you a big hug back!