{"id":72941,"date":"2021-09-12T08:30:18","date_gmt":"2021-09-12T06:30:18","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/meditacion-para-principiantes\/"},"modified":"2022-11-09T20:37:52","modified_gmt":"2022-11-09T18:37:52","slug":"introduccion-a-la-meditacion-2","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/es\/introduccion-a-la-meditacion-2\/","title":{"rendered":"Meditaci\u00f3n para principiantes"},"content":{"rendered":"<h6><span data-contrast=\"none\">Celebra el D\u00eda Internacional del Mindfulness aprendiendo a practicar esta disciplina milenaria con efectos muy positivos para la salud general y el bienestar. <\/span><\/h6>\n<p>&nbsp;<\/p>\n<p><span data-contrast=\"auto\">Para alcanzar un estado de meditaci\u00f3n plena no basta con sentarse en la posici\u00f3n de loto, <\/span><b><span data-contrast=\"auto\">cerrar los ojos<\/span><\/b><span data-contrast=\"auto\"> e intentar no pensar en nada. Porque, al igual que le sucede al coraz\u00f3n, el cerebro nunca deja de funcionar. Como nos comenta Rachel Rose, experta en Mind &amp; Body de SHA, \u201c<\/span><b><span data-contrast=\"none\">controlar la mente humana es algo realmente complejo<\/span><\/b><span data-contrast=\"none\">. Si fuera f\u00e1cil, todos lo har\u00edamos.<\/span><span data-contrast=\"auto\"> Pero <\/span><span data-contrast=\"none\">hay t\u00e9cnicas muy concretas y, sobre todo, con una larga base de investigaci\u00f3n que funcionan de una manera muy reproducible\u201d.<\/span><\/p>\n<p><span data-contrast=\"none\">El principal problema al que nos enfrentamos al empezar a meditar es que no sabemos muy bien hacia d\u00f3nde vamos y, al no conocer el destino, llegar a \u00e9l puede resultar dif\u00edcil. \u201c<\/span><b><span data-contrast=\"none\">La meditaci\u00f3n es un entrenamiento cerebral<\/span><\/b><span data-contrast=\"none\">, como estudiar las tablas de multiplicar: a unos ni\u00f1os les cuesta m\u00e1s que otros, pero al final, todos acaban aprendi\u00e9ndolas. Por eso, las primeras veces que lo intentes puede que no sientas nada o est\u00e9s confuso. Pasados unos d\u00edas, notas una enorme sensaci\u00f3n de calma y, al dominar la t\u00e9cnica, encuentras <\/span><b><span data-contrast=\"none\">una relajaci\u00f3n consciente y profunda<\/span><\/b><span data-contrast=\"none\">. Cuando esto sucede, creas memorias sensoriales y neurol\u00f3gicas nuevas que, una vez conocidas, es m\u00e1s sencillo regresar a ellas\u201d, afirma la experta.<\/span><\/p>\n<p><span data-contrast=\"none\">La meditaci\u00f3n se basa en desarrollar la capacidad de <\/span><b><span data-contrast=\"none\">mantener la mente enfocada<\/span><\/b><span data-contrast=\"none\"> en una sola cosa, una tarea complicada si no se ha hecho antes y que puede hacer desistir a muchos. De hecho, las personas muy creativas suelen tener m\u00e1s problemas para meditar que las que no lo son. Para los principiantes, Rachel recomienda \u201cenfocarse en algo que no provoque emociones ni recuerdos, incluso que sea un poco aburrido, y <\/span><b><span data-contrast=\"none\">concentrarse contando la respiraci\u00f3n<\/span><\/b><span data-contrast=\"none\">: cuatro al inspirar, seis al espirar. Esto ayuda a la mente a mantenerse centrada y alcanzar un estado de relajaci\u00f3n profunda m\u00e1s r\u00e1pidamente. Adem\u00e1s, al meditar<\/span><b><span data-contrast=\"none\"> desarrollamos la interocepci\u00f3n<\/span><\/b><span data-contrast=\"none\">, que es la percepci\u00f3n de uno mismo, pero desde dentro. Hoy en d\u00eda estamos muy acostumbrados a vernos constantemente desde fuera, en espejos, selfis o v\u00eddeos, pero la meditaci\u00f3n nos permite cambiar la perspectiva y comenzar a vernos desde el interior. Y, al cambiar el punto de vista, vemos los problemas de otra forma. Pero, para m\u00ed, lo m\u00e1s importante de la meditaci\u00f3n es que abres un <\/span><b><span data-contrast=\"none\">espacio de autocuidado<\/span><\/b><span data-contrast=\"none\"> y empiezas a conectar contigo mismo. La neurociencia ha confirmado que meditar entre 12 y 20 minutos al d\u00eda, cinco veces a la semana, es tiempo suficiente <\/span><b><span data-contrast=\"none\">para calmar el sistema nervioso central<\/span><\/b><span data-contrast=\"none\">\u201d, a\u00f1ade Rachel.<\/span><\/p>\n<p><span data-contrast=\"none\">La meditaci\u00f3n mejora el <\/span><b><span data-contrast=\"none\">equilibrio cuerpo-mente<\/span><\/b><span data-contrast=\"none\">, favorece la relajaci\u00f3n, ayuda a controla la ansiedad y el estr\u00e9s y, seg\u00fan los \u00faltimos estudios, tambi\u00e9n tiene un efecto muy beneficioso en los procesos inflamatorios, la autoinmunidad y el envejecimiento biol\u00f3gico. De ah\u00ed que todos los programas SHA incluyan al menos una sesi\u00f3n de meditaci\u00f3n o una clase grupal de mindfulness.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span data-contrast=\"none\">Si quieres saber m\u00e1s sobre los programas SHA de terapias cuerpo-mente, pincha aqu\u00ed: https:\/\/shawellness.com\/shamagazine\/es\/disciplinas-para-cuerpo-y-mente\/<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Celebra el D\u00eda Internacional del Mindfulness aprendiendo a practicar esta disciplina milenaria con efectos muy positivos para la salud general y el bienestar. &nbsp; Para alcanzar un estado de meditaci\u00f3n plena no basta con sentarse en la posici\u00f3n de loto, cerrar los ojos e intentar no pensar en nada. Porque, al igual que le sucede [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":75925,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[1415,32,1414],"tags":[],"class_list":["post-72941","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bienestar-y-descanso","category-health-beauty","category-salud-y-belleza"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Meditaci\u00f3n para principiantes - SHA Magazine<\/title>\n<meta name=\"description\" content=\"Celebra el D\u00eda Internacional del Mindfulness aprendiendo a practicar esta disciplina milenaria con efectos muy positivos para la salud general y el\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/shawellness.com\/shamagazine\/es\/introduccion-a-la-meditacion-2\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Meditaci\u00f3n para principiantes - SHA Magazine\" \/>\n<meta property=\"og:description\" content=\"Celebra el D\u00eda Internacional del Mindfulness aprendiendo a practicar esta disciplina milenaria con efectos muy positivos para la salud general y el\" \/>\n<meta property=\"og:url\" content=\"https:\/\/shawellness.com\/shamagazine\/es\/introduccion-a-la-meditacion-2\/\" \/>\n<meta property=\"og:site_name\" content=\"SHA Magazine\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/shawellnessclinic\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-09-12T06:30:18+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-11-09T18:37:52+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2021\/09\/SHA_2021-40-e1631379157177.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1366\" \/>\n\t<meta property=\"og:image:height\" content=\"824\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"SHA\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@shawellness\" \/>\n<meta name=\"twitter:site\" content=\"@shawellness\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/es\\\/introduccion-a-la-meditacion-2\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/es\\\/introduccion-a-la-meditacion-2\\\/\"},\"author\":{\"name\":\"SHA\",\"@id\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/es\\\/#\\\/schema\\\/person\\\/3b72d023ae7d024728d6397054b837c3\"},\"headline\":\"Meditaci\u00f3n para principiantes\",\"datePublished\":\"2021-09-12T06:30:18+00:00\",\"dateModified\":\"2022-11-09T18:37:52+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/es\\\/introduccion-a-la-meditacion-2\\\/\"},\"wordCount\":562,\"publisher\":{\"@id\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/es\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/es\\\/introduccion-a-la-meditacion-2\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/wp-content\\\/uploads\\\/2021\\\/09\\\/SHA_2021-40-e1631379157177.jpg\",\"articleSection\":[\"Bienestar y descanso\",\"Health &amp; 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