Meditation has become a viral phenomenon in an increasingly demanding world, with constant stimuli and a generalized poor attention span. Messages of success and instant happiness proliferate, but many people are accompanied by emptiness and that feeling of not being enough generated by a constant comparison that, as psychologist and psychotherapist Belén Colomina suggests, has come to distort one’s own and other people’s value. But the answer to this frustration, according to the expert, is not to find a quick solution, but rather “to return to genuine contact with ourselves, with our essence and with our values in a space of inner calm that allows us to take refuge from so much stimulus.” Entrepreneurs , politicians and celebrities of all kinds have joined the meditative practice en masse over the last few years. And this media dissemination has contributed to bringing meditation closer to the general public and showing its application in daily life. It is no coincidence that its rise coincides with the arrival of the Internet, the explosion of social networks and the discomfort and frustration that a hyperconnected context seems to cause. So much so that, according to Ausiàs Cebolla, doctor in Psychology from the University of Valencia and an authority in the field of mindfulness; “One of the few solutions we have left is to address the need for a contemplative perspective.” In fact, meditation, as he suggests, can be an antidote to many symptoms of today’s society (polarization, climate crisis, violence, stress, machismo…) because, in his opinion, health no longer only implies the management of the disease but also which contemplates a particular way of relating to oneself. However, there are many people who claim to feel incapable of meditating. Phrases such as “this is not for me”, “I can’t relax” or even “it gets on my nerves” often serve as an excuse when they are invited to join the practice. That is why Elena Garrote, doctor in Psychology and instructor in mindfulness and compassion; emphasizes the importance of “opening to experience without demanding or expecting something from it, accepting what happens as it happens and not judging what appears in the mind.” It is not about relaxing, or leaving your mind blank, or trying to control what you think, but rather about practicing without short-term objectives “simply paying attention to your breathing, observing and doing nothing with what you observe.” This, as he explains, can help get rid of the frustration and overwhelm that some people sometimes experience when meditating. What is usually behind the doubts about meditation, therefore, are mistaken beliefs. One of the main myths is to assume that you have to “leave your mind blank.” But the truth is that, as Dr. Garrote points out, “it is not about emptying the mind or entering a state of relaxation, but about being more aware of what is happening in us.” Another of the most heard myths is that it provides greater mental control. And although it can give a feeling of greater awareness and better management of what is happening, “trying to control the mind can prevent you from processing thoughts and emotions in a healthy way,” warns Garrote. It is also often mistakenly approached by seeking an immediate solution to stress or complex emotional states, as if it could calm someone down quickly and at a specific moment. «Meditation does not give immediate results. Like all training of any skill, it requires perseverance and commitment,” he clarifies. The technique and use of meditation is available to anyone through multiple means, from guides and online or in-person courses to specialized books through guided audio meditations, meetings on social networks or collective dynamics. However, experts advise starting with a professional instructor or experienced practitioner who can guide, resolve doubts, and accompany the individual experience. “We know that self-applied interventions without any type of supervision can generate more adverse effects. If we go to trained professionals and do it in the appropriate manner and context, these can be minimized,” says Cebolla. In this sense, the expert clarifies that the majority of these adverse and unexpected effects (“the unexpected ones do not have to be adverse, but they do have to be highly impactful,” he clarifies) have a low impact and, as he clarifies, “they should disappear on their own.” . In some cases it is advisable to adapt the technique, because for people with a high level of underlying anxiety, it may be more effective to carry out the practice through resources such as yoga, tai chi or cki kung, which help to “pay attention.” in movement”, as pointed out by the professor of Psychiatry at the University of Zaragoza, Javier García Campayo, who has just published the book ‘The quintessence of meditation’ (Editorial Kairós). What is the purpose of meditatingThe mind He does not rest, he wanders and often castles in what harms or harms him. The explanation for the harmful effect of ruminative thoughts, according to experts, is that there is a lack of focus, acceptance, interest and curiosity about what is happening inside. And meditation is one of the most effective tools to train attention, according to García Campayo, who emphasizes that developing this capacity is associated with achieving great psychological and physical well-being, as it reduces stress and anxiety, and prevents depression. , controls the risk of suffering from hypertension and cardiovascular diseases and provides improvements in cases of chronic pain. Self-knowledge is another contribution in the opinion of Ramiro Calle (@ramirocalleoficial), a reference in meditation, oriental psychology and pioneer in the teaching of yoga. «We have inner psychic holes that we fill with distractions and entertainment. We want to know everything but no one wants to know the one who wants to know everything. “The majority die without knowing anything about themselves,” he argues. For his part, Ausiàs Cebolla, author of ‘Contemplative Positive Psychology’ (Editorial Kairós) and co-author with García Campayo of ‘The Science of Compassion’ (Alianza Editorial); provides that the latest scientific studies confirm that meditation is an effective technique in the treatment of a multitude of psychological disorders and that it has already been incorporated into the action guides and protocols of mental health services in several countries. It highlights its effectiveness, as specified, in preventing relapses into depression, addictions or serious disorders, although it points out that these are specific mindfulness protocols that have achieved this effectiveness and that, therefore, great caution must be taken because not all Types of meditation generate these results and are specific programs designed for this. It is also a useful strategy to help mental health professionals. According to Miguel Bellosta Batalla ( @el.arte.de.escuchar ), doctor in Clinical and Health Psychology and psychoanalytic psychotherapist, “sustaining, accompanying and alleviating the suffering of others is an emotionally demanding task,” and that is why he indicates that it is important find spaces for self-care so as not to be immersed in it. In this sense, he points out that “the silence and internal listening that occur in meditation provide an emotional balance that helps establish an empathetic and healthy bond with patients, generating an authentic and sincere encounter in which we know how to listen and adapt to their needs.” , helping them achieve a more satisfying life. Furthermore, Bellosta warns that self-knowledge and emotional management of psychologists are not usually addressed in their university training, and yet, research has shown that they are essential aspects to guarantee the effectiveness and benefits of psychotherapy. It can even be be beneficial in the workplace, as the expert in organizational well-being, Cristina Jardón, explains, who explains that it not only benefits at an individual level, but also contributes to creating well-being corporate environments with more human relationships, favors authentic communication and openness in equipment, It encourages greater collaboration, fosters relationships based on mutual contribution and manages to give greater meaning to work. “This way of working is far from others to which we are accustomed, based on stress, pressure and competing egos,” warns Jardón. Meditation is… Being where you are. “Pause, breathe consciously and return to a present full of potential,” describes Belén Colomina. Look in. “It invites us to observe our experience in the present moment, and to be able to sustain it with acceptance and curiosity,” says Elena Garrote. Train the mind. “It serves to train attention, something essential in a context of hyperstimulation and hyperconnection like the current one,” says García Campayo. Get to know each other more. “It is a method to reorganize the mind, get to know ourselves and improve our way of feeling and perceiving,” explains Ramiro Calle. Improve society. «It has effects on altruistic behavior, connection with values, climate awareness or the reduction of biases. It brings us closer to a more just society,” says Ausiàs Cebolla. Listen to us. “In meditation, a silence is established in which we open ourselves to our emotions, being more aware of our subjective experiences and relating in a healthy way to our internal experience,” proposes Miguel Bellosta. Thrive. “It improves the execution of tasks, decision making, listening, attention to details and performance,” reveals Cristina Jardón.Medium-term benefitsAlthough there is no fixed rule and each person notices the results in a different way, Those who commit and meditate daily achieve them sooner. «In a few weeks they can see that their mind is calmer, there is less internal noise, they are able to sustain their attention on their breathing (or on the object they choose) for longer, the discursive mind is silenced and it does not travel as much to the past and to the future. In most of the workshops lasting between six and eight weeks, participants already notice differences in the last weeks,” reveals Garrote. They may feel more flexible and less demanding about life. And it also helps to improve the relationship with oneself because the gaze is more compassionate. «This develops with time and perseverance. In the end, it is still a training of the mind that, like any other muscle, needs dedication to develop,” he explains. That is why when talking about the most obvious benefits, García Campayo estimates the time in which it takes about three months. The benefits begin to be noticed if it is practiced almost daily (about 10 minutes at least) or four or five times a week. “It is not only noticeable in issues that can be measured through psychological tests, but it is also seen in a brain MRI, as it produces visible changes in brain connections, especially in the frontal lobe, which is the one that has a greater connection with the amygdala, the regulator of emotions. And this is what explains why that person can manage emotions better or that they do not feel trapped or kidnapped by emotions, they feel them, but they regulate them better,” he says. García Campayo.In definitive, and as Belén Colomina (@belencolomina) summarizes, the meaning of meditation goes beyond relaxation or the anti-stress concept, as it is a comprehensive response to suffering and an effective tool for mental, physical and emotional well-being. “It is a path of practice that leads to a fuller and more meaningful life where you can find serenity and hope,” he concludes. You can consult this list of guided audio meditations created by psychologist Belén Colomina for ABC Bienestar.
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