Migrar es una experiencia transformadora, la cual trae consigo infinidad de cambios y retos únicos. Cambiar de país implica desafíos emocionales, culturales y sociales que muchas veces nos desconectan de nuestro propio ser y de nuestro centro. En este contexto, el Mindfulness, o en español conocido como Atención Plena, se convierte en una herramienta esencial para cultivar serenidad y bienestar emocional durante la migración.
¿Qué es el Mindfulness?
El Mindfulness es un estado de consciencia plena, en el cual llevamos toda nuestra atención al momento presente, con interés, curiosidad y aceptación; sin juicios o deseos de querer cambiarlo. L@s gat@s y l@s niñ@s pequeñ@s son, por ejemplo, expertos viviendo en el momento presente. Por el contrario a las personas adultas, muchas veces nos cuesta llegar al presente y disfrutar de él, porque estamos pensando constantemente en el pasado o en el futuro. Estos pensamientos nos generan a menudo intranquilidad, ansiedad e insatisfacción.
Aunque debo decir que el Mindfulness no se trata solo de estar “en el aquí y el ahora”, sino también de aprender a observar nuestros pensamientos, emociones y sensaciones con curiosidad y compasión. Esta práctica budista, de raíces milenarias, ha demostrado científicamente ser una poderosa herramienta para reducir el estrés, la ansiedad y la sensación de sobrecarga emocional. Como dice Jon Kabat-Zinn, fundador del programa de reducción de estrés basado en Mindfulness (MBSR): «A través del Mindfulness podemos encontrar paz en medio de la tormenta».
¿Cuáles son sus beneficios?
El proceso migratorio conlleva múltiples cambios: dejar atrás la familia, l@s amig@s y adaptarse a un nuevo entorno, un nuevo idioma y cultura, entre otros. Todo esto puede generar sentimientos de pérdida, incertidumbre y desconexión.
El Mindfulness nos ayuda a:
- Reducir estrés y ansiedad: Al enfocar toda nuestra atención en el presente, disminuimos la carga mental que surge al preocuparnos por el futuro o aferrarnos al pasado.
- Autorregular nuestras emociones: Permite reconocer y validar nuestras emociones, incluso las difíciles como el miedo, la nostalgia o la frustración, sin caer en el juicio o el rechazo. Fomentando así una relación compasiva y bondadosa con nosotr@s mism@s y con l@s demás.
- Reconectarnos con nosotr@s mismos: En medio de tantos cambios, el Mindfulness nos devuelve a nuestra esencia, recordándonos quiénes somos más allá de nuestras circunstancias externas.
- Conectar con el presente: Nos ayuda a conectarnos con el nuevo entorno o país y a valorar y disfrutar del «aquí y el ahora».
- Fortalecer la resiliencia: Nos enseña a responder con calma y consciencia en lugar de reaccionar impulsivamente ante los desafíos, lo que nos ayuda a afrontar mejor los altibajos del proceso migratorio.
- Fomentar el bienestar físico: La práctica constante del Mindfulness puede reducir síntomas físicos asociados al estrés, como dolores musculares, insomnio o tensión crónica.
¿Cómo practicar el Mindfulness en tu día a día?
Para practicar el Mindfulness no necesitas ser un maestr@ en la meditación, ni mucho menos saber meditar. Existen diferentes tipos de ejercicios de Mindfulness para cada preferencia o necesidad. Aquí te comparto tres prácticas simples que puedes integrar fácilmente en tu rutina:
- Respiración consciente: Dedica unos minutos al día a enfocarte en tu respiración, sintiendo cómo entra y sale el aire de tu cuerpo. Tu respiración es tu ancla, pues siempre está en el presente.
- Escaneo corporal: Antes de dormir, recorre mentalmente tu cuerpo, notando cualquier sensación o tensión acumulada sin tratar de cambiarla.
- Atención plena en las tareas diarias: Ya sea mientras comes, caminas o lavas los platos, enfócate completamente en la actividad, notando colores, texturas, olores y sonidos. Si llevas toda la atención a tus cinco sentidos, te conectarás con el presente.
Conclusión: El Mindfulness es una luz en tu camino migratorio
Incorporar el Mindfulness en tu vida diaria puede ser una de las mayores fuentes de fortaleza durante tu proceso migratorio. Esta práctica nos recuerda que, aunque no podemos controlar todo lo que ocurre a nuestro alrededor, sí podemos elegir cómo relacionarnos con nuestras experiencias internas. Y esa es una herramienta poderosa para encontrar serenidad y bienestar, incluso en los momentos más desafiantes.
Desde mi experiencia personal quiero compartirte lo siguiente: La práctica diaria de Mindfulness ha sido mi ancla durante momentos muy difíciles de mi proceso migratorio y me ha ayudado enormemente a reducir ansiedad y tensión, permitiéndome conectar más con el presente y disfrutar de él. Es por eso que mi lema dice:
«Vive en el aquí y el ahora: recuerda inhalar profundamente y exhalar largo y lento. Conéctate con tu respiración, contigo mism@ y con el presente.»
¿Y tú cómo podrías incluir más momentos de atención plena en tu vida diaria?
¡Comparte tus ideas en los comentarios!
Un abrazo,
Luz María
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