Conceito de mindfulness, ou atenção plena, foi trazido do budismo e hoje faz parte dos principais métodos de terapia e medicina alternativa para a saúde da mente e consciência
Como está sua atenção diária?
Com o excesso de atividades cotidianas, muitas mulheres podem se ver mais dispersas e mesmo com baixa produtividade tanto para o trabalho quanto para as demais responsabilidades naturais da vida. O estresse, então, torna-se um peso, prejudicando ainda mais a capacidade de concentração naquilo que realmente importa.
Uma das práticas que pode ajudar a lidar com essa sensação é o mindfulness. Trata-se de um tipo de meditação que tem como objetivo auxiliar pessoas a exercitarem a mente, promovendo o equilíbrio entre atenção e concentração.
Conheça abaixo tudo sobre o conceito e saiba como começar a praticar:
Onde surgiu:
Em uma tradução livre, mindfulness significa atenção plena. A técnica consiste em uma série de estratégias para ajudar o praticante a focar no agora e nas sensações, percepções e sentimentos mais imediatos.
A expressão foi criada no ocidente e inspirada pela cultura budista. Ou seja, o mindfulness está muito longe de ser uma estratégia moderna. Sua capacidade milenar de contribuir para a saúde mental proporcionou o avanço do seu estudo e a adoção em diversas culturas pelo mundo.
Apesar de a origem do mindfulness ter diversas perspectivas, o primeiro nome dessa prática foi Sati (da língua pali). Suas bases teóricas mesclam espiritualismo, supranaturalismo e práticas de meditação budista. Em meados da década de 1970, o professor emérito da Escola Médica da Universidade de Massachusetts (Estados Unidos), Jon Kabat-Zinn, estudou a fundo os conceitos de atenção plena do budismo e contribuiu para a disseminação das pesquisas no âmbito acadêmico. Desde aquela época, portanto, o mindfulness é estudado e aplicado para fins terapêuticos.
Principais benefícios:
Para se ter uma ideia, os primeiros resultados positivos dos estudos de Kabat-Zinn foram diagnosticados em pacientes com dor crônica. Foi a partir daí que o mindfulness se fortaleceu como prática eficaz para o controle e o gerenciamento do estresse e consequente melhora da qualidade de vida das pessoas.
Entre os principais benefícios da prática estão:
- Diminui a ansiedade;
- Previne a depressão;
- Melhora as funções sensorial e sentimental;
- Contribui para aliviar o estresse e o cansaço mental;
- Amplia as capacidades cognitivas;
- Ajuda a melhorar a atenção e concentração plena;
- Aumenta a satisfação com o próprio corpo.
Como iniciar de forma simples:
O mindfulness ainda está em expansão em consultórios e clínicas de psicologia e medicina alternativa brasileiros. Porém, ele não é constituído por apenas um método. Existem diversos programas de atenção plena dentro da metodologia mindfulness. A recomendação, portanto, é passar por uma avaliação e realizar a atividade com apoio de especialistas, especialmente no caso das mulheres que estão sofrendo de estresse e outros transtornos de saúde mental.
Contudo, existem práticas que podem ser exercitadas diariamente sem sair de casa, ou mesmo em alguns poucos momentos de pausa no ambiente de trabalho. Algumas dicas:
- Encontre um local tranquilo e confortável;
- Em algumas práticas de mindfulness, o corpo serve como âncora para a mente. Assim, também é recomendado que a pessoa se posicione de forma confortável para começar os exercícios;
- Atente-se à respiração.
3 minutos de mindfulness
Um dos métodos mais difundidos dessa prática milenar é conhecido como Mindfulness dos 3 Minutos. E o nome desse método se deve ao tempo de sua execução. Veja como praticá-lo:
- Encontre uma posição relaxada para o corpo;
- Feche os olhos e procure se atentar para as sensações do seu corpo: a mente pode vagar pelo toque entre o corpo e o chão ou cadeira, a temperatura da pele, pontos de desconforto e de tensão, por exemplo;
- Gradualmente, leve a atenção para os movimentos do seu corpo, mais precisamente aqueles relacionados à respiração: movimento do tórax, sensação de entrada e saída do ar pelas narinas, por exemplo;
- Quando sua mente começar a divagar para fora da meditação, procure retomar a atenção para o momento.
- Faça esse exercício todos os dias ao longo de 3 minutos.
O objetivo do mindfulness não é esvaziar a mente, como muitos podem pensar, mas sim permitir que a pessoa alcance a atenção plena por meio do controle sobre sua consciência. Para tanto, é fundamental observar e sentir o corpo e pensamentos, sem fazer julgamentos.
A ideia principal é se concentrar no que está acontecendo com você durante a meditação. A respiração é a melhor aliada nesse processo. Muitos especialistas recomendam que, ao focar nela, evite controlá-la e apenas observe como ela age em seu corpo. Faça da mesma forma com os pensamentos: sinta as emoções e o que elas podem significar ou estar dizendo.
E lembre-se: exercitar a mente é um processo gradual e que deve ser feito cotidianamente. Portanto, se for difícil se concentrar nas primeira vezes, não desista. Só assim a prática do mindfulness pode refletir em benefícios e ajudar você a encontrar o equilíbrio entre corpo e mente, além de ter mais concentração para executar suas atividades diárias – e o melhor, sem sofrimento.
Fontes:
https://mindfulnessbrasil.com/como-comecar-a-praticar-mindfulness-de-maneira-simples/
https://plenamente.eu/o-que-%C3%A9-mindfulness-ou-aten%C3%A7%C3%A3o-plena-279a63b0600a#7c36
https://www.napratica.org.br/mindfulness-como-aplicar/
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