{"id":7414,"date":"2022-02-22T09:00:00","date_gmt":"2022-02-22T14:00:00","guid":{"rendered":"https:\/\/www.hancockhealth.org\/?p=7414"},"modified":"2022-02-22T09:00:00","modified_gmt":"2022-02-22T14:00:00","slug":"reduce-stress-and-deepen-connections-with-mindful-walking","status":"publish","type":"post","link":"https:\/\/www.hancockhealth.org\/es\/2022\/02\/reduce-stress-and-deepen-connections-with-mindful-walking\/","title":{"rendered":"Reduzca el estr\u00e9s y profundice las conexiones con la caminata consciente"},"content":{"rendered":"
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\n Bienestar mental<\/a> <\/div>\n\n

Reduzca el estr\u00e9s y profundice las conexiones con la caminata consciente<\/h1>\n\n
\n\n 22 de febrero de 2022<\/span>\n\n
\n\n Compartir<\/span>\n\n
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Salir a caminar es excelente para tu cuerpo en m\u00faltiples niveles. Mover el cuerpo todos los d\u00edas es clave en un estilo de vida saludable, especialmente si puedes salir al aire libre y respirar aire fresco. Tu salud mental tambi\u00e9n se beneficia de una buena caminata, ya que alivia el estr\u00e9s y ofrece un descanso del trabajo, las listas de tareas pendientes y otros factores estresantes. \u00bfPero sab\u00edas que puedes hacer que tu caminata sea a\u00fan m\u00e1s poderosa en Negar el estr\u00e9s y restaurar el sentido de la atenci\u00f3n plena.<\/a>? \u00a1Puede!<\/p>\n<\/div>

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Dos formas excelentes de comenzar el d\u00eda son escuchar un audiolibro mientras recorre el sendero o caminar con un amigo y charlar. Quiz\u00e1s tambi\u00e9n quieras considerar agregar algo llamado caminata consciente a tu rotaci\u00f3n. Caminar conscientemente es como una meditaci\u00f3n en movimiento, lo que lo hace ideal para cualquiera que tenga dificultades para permanecer sentado durante largos per\u00edodos de tiempo. Te permite tomar conciencia de tu entorno y de tu cuerpo mientras cultivas una sensaci\u00f3n de paz y tranquilidad.<\/p>\n<\/div>

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T\u00f3mate un tiempo para centrarte<\/h2>\n<\/div>
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Antes de comenzar tu caminata consciente, es fundamental centrarte. Puedes hacer esto sentado en cualquier lugar. Centrarse te ayuda a sentirte m\u00e1s conectado con tus sentidos, tu cuerpo y el mundo que te rodea mientras te mueves. Siga los pasos a continuaci\u00f3n para sentirse tranquilo y listo para disfrutar de un poco de movimiento y soledad.<\/p>\n<\/div>

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  1. Siente tu asiento debajo de ti y tus pies en el suelo. Perm\u00edtase instalarse en una sensaci\u00f3n de estabilidad tanto en su mente como en su cuerpo mientras se visualiza sostenido por la tierra debajo de usted.<\/li>
  2. Lleva tu conciencia a tu respiraci\u00f3n. Simplemente permite que tu respiraci\u00f3n se mueva como quiera y observa en qu\u00e9 parte de tu cuerpo la sientes, ya sea en el abdomen, el pecho o incluso en las fosas nasales. Observe si el aire se siente fr\u00edo o c\u00e1lido.<\/li>
  3. Conc\u00e9ntrate en respirar y trata de sentirte m\u00e1s tranquilo cada vez que inhalas. La clave es permitir que el aliento entre en el cuerpo mientras notas que est\u00e1s recibiendo ox\u00edgeno fresco y vital.<\/li>
  4. En cada exhalaci\u00f3n, permita que su cuerpo libere tensiones, pensamientos y cualquier otra cosa que sienta que est\u00e1 reteniendo. Imag\u00ednese limpiando su cuerpo de estas cosas. Contin\u00fae esto durante algunas rondas de respiraci\u00f3n.<\/li>
  5. Perm\u00edtase notar sus sentidos e instintos mientras se embarca en su caminata consciente. Trate de sentir un sentimiento de gratitud, humildad y respeto por la naturaleza. Ya sea dando un paseo por una calle concurrida, por una reserva natural o en su vecindario, siempre ser\u00e1 parte del mundo natural.<\/li><\/ol>\n<\/div>
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    Observa tus sentidos<\/h2>\n<\/div>
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    Ahora que est\u00e1s centrado, es hora de moverse. Cuando salimos al aire libre, nuestros sentidos se intensifican, especialmente en el bosque u otro entorno natural. Caminar conscientemente requiere que estemos en contacto con nuestros sentidos<\/a> en el momento presente para que podamos sentir el mundo que nos rodea sin quedar atrapados en los trucos de la mente que nos mantienen en el pasado o el futuro. Mientras camina, simplemente conc\u00e9ntrese en un sentido a la vez y en c\u00f3mo interact\u00faa con el mundo natural que lo rodea. Si empiezas por o\u00edr, escucha atentamente todos los sonidos que te rodean. Tal vez escuche el canto de los p\u00e1jaros, el susurro de los \u00e1rboles o incluso el tr\u00e1fico. Sea lo que sea, simplemente permite que sea recibido a trav\u00e9s de los o\u00eddos a trav\u00e9s de tu sentido del o\u00eddo. Puedes hacer lo mismo con la vista, el tacto, el olfato e incluso el gusto.\u00a0<\/p>\n<\/div>

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    Sintoniza tu respiraci\u00f3n<\/h2>\n<\/div>
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    Otra forma de entrar en contacto con el momento presente es a trav\u00e9s de la respiraci\u00f3n. Una t\u00e9cnica de meditaci\u00f3n caminando ense\u00f1ada por el famoso monje budista. Thich Nhat Hahn<\/a> Implica el m\u00e9todo simple de hacer coincidir una respiraci\u00f3n con un cierto n\u00famero de pasos. Por ejemplo, si su inhalaci\u00f3n natural dura unos cuatro pasos, intente que ese sea tambi\u00e9n su ritmo al caminar. Cuatro pasos por inhalaci\u00f3n, cuatro pasos por exhalaci\u00f3n. Conc\u00e9ntrate en sentir tus pies tocando el suelo mientras caminas. Este tipo de meditaci\u00f3n es ideal para aquellos que se encuentran perdidos en sus pensamientos, ya que les ayuda a conectarse y centrarse. <\/p>\n<\/div>

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    Caminar conscientemente puede ser tan simple como permitir que sus sentidos descansen en el espacio que lo rodea o puede ser m\u00e1s met\u00f3dico e involucrar t\u00e9cnicas de meditaci\u00f3n. Elija la forma que mejor se adapte a sus necesidades para obtener el mayor beneficio. La reducci\u00f3n del estr\u00e9s, el cultivo de la paz interior y la sensaci\u00f3n de conexi\u00f3n con la naturaleza son beneficios que se obtienen al caminar lenta y conscientemente. La pr\u00f3xima vez que salgas, \u00bfpor qu\u00e9 no dejar los auriculares y escuchar la banda sonora de la naturaleza?<\/p>\n<\/div>

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    <\/div>","protected":false},"excerpt":{"rendered":"

    When you practice mindful walking you can cultivate a sense of calm and connection to nature. 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