{"id":6531,"date":"2020-03-10T07:28:18","date_gmt":"2020-03-10T15:28:18","guid":{"rendered":"https:\/\/babysparks.com\/?p=6531"},"modified":"2021-01-22T12:21:12","modified_gmt":"2021-01-22T20:21:12","slug":"research-backed-mindfulness-tips-for-busy-parents","status":"publish","type":"post","link":"https:\/\/babysparks.com\/es\/2020\/03\/10\/research-backed-mindfulness-tips-for-busy-parents\/","title":{"rendered":"Consejos respaldados por investigadores para padres ocupados"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-6533\" src=\"https:\/\/babysparks.com\/wp-content\/uploads\/2020\/03\/20359a-300x200.jpg\" alt=\"Mindfulness for busy parents\" width=\"300\" height=\"200\" srcset=\"https:\/\/babysparks.com\/wp-content\/uploads\/2020\/03\/20359a-300x200.jpg 300w, https:\/\/babysparks.com\/wp-content\/uploads\/2020\/03\/20359a-768x512.jpg 768w, https:\/\/babysparks.com\/wp-content\/uploads\/2020\/03\/20359a.jpg 1000w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>\u00bfEjercicios de consciencia para padres ocupados? Como si necesitaras otro art\u00edculo en tu lista de cosas por hacer, \u00bfverdad? Entendido. Sin embargo, los estudios muestran que estar presente y aprovechar los sentimientos de <strong>alegr\u00eda<\/strong> y gratitud puede reducir el estr\u00e9s y mejorar la interacci\u00f3n de los padres y cuidadores con sus ni\u00f1os. Y, una vez que logras el truco de hacerlo, es bastante simple.<\/p>\n<p>Aqu\u00ed hay 5 consejos basados en investigaciones para padres que no tienen tiempo de pensar en la atenci\u00f3n plena.<\/p>\n<p><strong>1. Hazlo simple<\/strong><\/p>\n<p>Las pr\u00e1cticas de atenci\u00f3n plena no tienen que incluir almohadas de meditaci\u00f3n, velas de s\u00e1ndalo y campanas. Mucha gente piensa que para hacer un \u201ccorrecto\u201d ejercicio de atenci\u00f3n plena necesitan al menos una hora de silencio y una mente clara. Eso no solo es innecesario, sino tambi\u00e9n irrazonable en el mundo moderno de hoy. Simplemente trata de ser m\u00e1s consciente de las sencillas bendiciones y honra las peque\u00f1as victorias. Por ejemplo, perm\u00edtete un momento de alegr\u00eda por haber conseguido el mejor lugar para estacionar o por haber encontrado la pieza del rompecabezas perdida de tu ni\u00f1o bajo el sof\u00e1. \u00a1Todo suma!<\/p>\n<p><strong>2. Celebra las luces rojas <\/strong><\/p>\n<p>Muchos padres describen sus d\u00edas como una carrera, pasando de una tarea a otra. Pero en medio de todo ese ajetreo, es inevitable que haya breves retrasos. Esperar en el banco, en la oficina del doctor, en los sem\u00e1foros&#8230; \u00a1puede que incluso tengas que hacer fila cada ma\u00f1ana \u00a1para usar tu propio ba\u00f1o! Puedes aprovechar estos tiempos de espera: Piensa en algo que agradezcas, algo que te haga feliz, algo que te haga re\u00edr, o alguien a quien adores. \u00a1Mira, no puedes pasar la luz roja! Ded\u00edcate ese minuto a ti mismo en su lugar.<\/p>\n<p><strong>3. Di gracias <\/strong><\/p>\n<p>Expresar gratitud a los dem\u00e1s es una de las formas m\u00e1s eficaces y eficientes de sentirse bien. Agradece a tu compa\u00f1ero por cambiar el rollo de papel higi\u00e9nico. Agradece a tu ni\u00f1o peque\u00f1o por ponerse los calcetines \u00e9l solo. Agradezcan al guardia en el cruce de la calle, a la cajera, al vecino que finalmente se acord\u00f3 de recoger los desechos de su perro que habitualmente hace sus necesidades en tu c\u00e9sped. Mostrar aprecio puede mejorar el humor, fortalecer las relaciones y aumentar el optimismo.<\/p>\n<p><strong>4. Estar presente<\/strong><\/p>\n<p>Estar presente no es necesariamente tan dif\u00edcil como parece. Una parte importante de ser consciente es la capacidad de centrarse en una cosa. Un <a href=\"https:\/\/www.theguardian.com\/science\/2010\/nov\/11\/living-moment-happier\"><strong>estudio psicol\u00f3gico<\/strong><\/a> encontr\u00f3 que la mayor\u00eda de las personas se distraen de lo que est\u00e1n haciendo, alrededor del 46% del tiempo. So\u00f1ar despierto o preocuparse constantemente por lo que viene puede aumentar la ansiedad y la tristeza. As\u00ed que, si vas a lavar los platos, de verdad, de verdad, l\u00e1valos. Intenta no dejar que tu mente vaya de un factor estresante a otro. Tambi\u00e9n intenta evitar la multitarea (lo entendemos, esto es dif\u00edcil). Siente el agua caliente y la espuma jabonosa correr sobre tus manos. Conc\u00e9ntrate en cada sorbo, mancha de caf\u00e9 o borde graso. \u00a1Marav\u00edllate de lo brillante que se ve ese plato! Estar presente y concentrarse en una tarea a la vez puede calmar la mente e incluso combatir la depresi\u00f3n.<\/p>\n<p><strong>5. Planea a futuro<\/strong><\/p>\n<p>\u00bfQu\u00e9 es lo que est\u00e1s esperando hoy? \u00bfCompartir la merienda con tu ni\u00f1o peque\u00f1o? \u00bfActividades de BabySparks con tu beb\u00e9? \u00bfPonerte al d\u00eda con un viejo amigo? Las <a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/17439760.2012.671345?journalCode=rpos20\"><strong>investigaciones<\/strong><\/a> demuestran que cuando planeamos con anticipaci\u00f3n saborear y disfrutar de una actividad espec\u00edfica en un futuro cercano, es m\u00e1s probable que encontremos placer en ella. Preg\u00fantate en la ma\u00f1ana, \u00ab\u00bfPor qu\u00e9 estoy emocionado? \u00bfD\u00f3nde puedo encontrar alegr\u00eda hoy?\u00bb<\/p>\n<p>Esperamos que estos consejos de atenci\u00f3n te ayuden para traer un poco de alegr\u00eda, gratitud y felicidad a tu vida diaria.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00bfEjercicios de consciencia para padres ocupados? Como si necesitaras otro art\u00edculo en tu lista de cosas por hacer, \u00bfverdad? Entendido. Sin embargo, los estudios muestran que estar presente y aprovechar<\/p>\n","protected":false},"author":3,"featured_media":6533,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[25],"tags":[143,148,3275],"age":[67,68,69,70,71,2858,2859,2860,2861],"class_list":["post-6531","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-parenting","tag-happiness","tag-mindfulness","tag-parenting-3","age-10-12-months","age-13-15-months","age-16-18-months","age-19-21-months","age-22-24-months","age-25-27-months","age-28-30-months","age-31-33-months","age-34-36-months"],"translation":{"provider":"WPGlobus","version":"2.12.2","language":"es","enabled_languages":["en","es"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false}}},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.2 (Yoast SEO v25.2) - 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