Mindfulness Atencion Plena What is Mindfulness Mindfulness means

What is Mindfulness? Mindfulness means being present in the moment with your thoughts and

Steps to Practicing Mindfulness While there are many different strategies and techniques for practicing

Positive Effects of Mindfulness has many benefits that you can experience both short-term and

Mindfulness Exercise #1 4 -7 -8 Breathing 1. Breathe in through your NOSE for

Mindfulness Exercise #2 5 minute meditation Be still. Let yourself sink into calmness. This

Mindfulness Exercise #3 Coloring! Coloring is a great way to practice mindfulness. Just color.

Mindfulness Activity 1. What does “mindfulness” mean to you? 2. What are at least

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Mindfulness Atencion Plena

What is Mindfulness? Mindfulness means being present in the moment with your thoughts and feelings without making judgements. It is being aware of what is happening but not being overwhelmed. Practicing mindfulness on a regular basis can help you feel calmer, happier, and be more in tune with yourself. People of all ages and abilities can practice mindfulness. Some people practice mindfulness for different reasons, too. If you get nervous before a test, it can help you calm down and regain your focus. If you struggle with controlling your anger, it can help you control your emotions. And if you just want to feel a bit happier (who doesn’t!? ), it can help take away your negative thoughts. Atencion plena significa estar presente en el momento con nuestras palabras y sentimientos y sin prejuicios. Tambien significa estar al tanto de lo que ocurre alreadedor de nosotros sin sentirnos abrumados. Practicar atencion plena nos puede ayudar a sentirnos mas calmados y mas felices. Personas de todas las edades pueden practicar atencion plena. Cada persona la practica por diferentes razones. Si una persona esta nerviosa antes de tomar un examen, atencion plena puede ayudarla a sentirse mas calmada. Si una persona tiene problemas controlando sus sentimientos, atencion plena puede ayudarla a controlar esos sentimientos. Si una persona quiere sentirse mas feliz, atencion plena puede ayudar a controlar los pensamientos negativos.

Steps to Practicing Mindfulness While there are many different strategies and techniques for practicing mindfulness, the idea is really simple: 1. You need time and space for your practice. It doesn’t have to be a lot of time, but you do need to agree to set out some time for your practice. 2. Observe the present moment. Mindfulness is all about living in the moment. That means not focusing on what happened yesterday or how you’re going to study for your test tonight. Just focus on what is happening this very moment, second by second. 3. Let your thoughts pass. Your mind is going to wander. When it happens, just breathe and let it go. 4. Don’t judge. Try to not make judgements about things being “good” or “bad” when you are practicing mindfulness. Instead, just take in the observations as experiences. BRAINSTORM: What are some other reasons someone might want to practice mindfulness? How might it help you? Pasos para practicar atencion plena A pesar de que hay muchas estrategias para practicar, la idea de atencion plena es simple: Necesitas tiempo y espacio para practicar. No tiene que ser por mucho tiempo, pero debes fijar un tiempo para ello. Concentrate en el ahora. Atencion plena se trata de vivir el momento. Esto significa no enfocarte en lo que ocurrio ayer o como vas a resolver tu examen esta noche. Debes enfocarte en lo que ocurre en este preciso momento, segundo a segundo. No te enfoques en un solo pensamiento. Tu mente se va a dipersar; cuando eso ocurra, respira y trata de no pensar. No jusguez. Trata de no juzgar cuando practiques atencion plena. En lugar de decir esto es malo o bueno, simplemente tomalo como una experiencia. PIENSA: Cuales son otras razones por las que quieras practicar atencion plena? Como te puede ayudar la atencion plena?

Positive Effects of Mindfulness has many benefits that you can experience both short-term and long-term after practicing. Here’s how it can have a positive affect on you: ✓ Increases positive emotions ✓ Reduces stress ✓ Boosts immune system ✓ Increases focus and attention ✓ Helps fight anxiety and depression ✓ Helps control emotions (including anger management) ✓ Reduces behavioral problems and aggression ✓ Creates compassion and empathy for others Efectos positivos de la atencion plena Practicar atencion plena tiene muchos beneficios a largo y a corto plazo: *Aumenta emociones positivas *Reduce el estres *Mejora el sistema autoinmune *Aumenta enfoque y atencion *Ayuda a lidiar con la ansiedad y la depresion *Ayuda a controlar las emociones *Reduce problemas de conducta y de agresividad *Ayuda al desarrollo de la compasion y la empatia

Mindfulness Exercise #1 4 -7 -8 Breathing 1. Breathe in through your NOSE for 4 seconds 2. Hold that breath in your chest and belly for 7 seconds 3. Breathe out through your MOUTH for 8 seconds 4. Repeat as many times as you want Follow along with the image to the right or Watch this You. Tube video on the 4 -7 -8 Breathing Technique https: //www. youtube. com/watch? v=N 02 Bn. Hw. S 5 FE Atencion plena. Ejercicio # 1 - INHALA 1. Respira a traves de tu nariz por 4 segundos 2. Reten la respiracion en el abdomen por 7 segundos 3. Exhala a traves de la boca por 8 segundos 4. Repite el proceso todas las veces que asi desees

Mindfulness Exercise #2 5 minute meditation Be still. Let yourself sink into calmness. This 5 minute meditation may be used whenever you need to feel peace. VIDEO: 5 minute guided meditation https: //www. youtube. com/watch? v=i 50 ZAs 7 v 9 es Atencion plena. Ejercicio # 2 5 minutos de meditacion Elije una postura comoda y sigue el siguiente video cuando necesites sentir paz. Video: https: //www. youtube. com/watch? v=Mgveci. Chv. A 0

Mindfulness Exercise #3 Coloring! Coloring is a great way to practice mindfulness. Just color. Don’t make any judgements about your coloring or artwork. Just let it happen. If you feel like you made a mistake, breathe and move on. It is part of the experience in practicing your mindfulness. Look through these worksheets, when you find one you like print it and color! coloring worksheets https: //www. google. com/search? q=mindfulness+coloring+sheets&tbm =isch&chips=q: mindfulness+coloring+sheets, g_1: free+printable: w. Ql 9 5 Ann. Ap 4%3 D&rlz=1 CAZGSZ_en. US 893&hl=en&ved=2 ah. UKEwjr 4 Y WP 1 LXo. Ah. Wa. Pt 8 KHa. R 0 BLQQ 4 l. Yo. A 3 o. ECAEQGw&biw=1518&bih= 727 Don’t have a printer? That’s okay! Create your own masterpiece and try this! Crumbled paper Doodle Art https: //www. youtube. com/watch? v=ETi 8 m. Kj. AJyo Atencion plena Ejercicio # 3 - Colorear es una forma de practicar atencion plena. Simplemente colorea sin juzgar tu arte o como cloreas. Si sientes que te equivocaste, respira y continua. Es parte de la experiencia. A continuacion podras encontrar paginas que podras imprimir y colorear: Si no tienes una impresora puedes crear tu propia obra de arte:

Mindfulness Activity 1. What does “mindfulness” mean to you? 2. What are at least three positive effects of mindfulness? 3. What is at least one reason someone might want to practice mindfulness? 4. Identify one strategy for practicing mindfulness. 5. Try that activity and report how it helped you! Actividad 1. Que significa atencion plena para ti? 2. Cuales son 3 efectos positivos de la atencion plena? 3. Cual es una razon por la que una persona quiera practicar atencion plena? 4. Identifica una estrategia para practicar atencion plena. 5. Trata esta actividad y toma nota si te ayudo de alguna forma.