Meditación en cuarentena: Como sobrevivir al aislamiento

Meditación en cuarentena: Como sobrevivir al aislamiento

meditación en cuarentena

La meditación en cuarentena

Llevamos 85 días en cuarentena y si hay algo que aumentó en la misma medida que la ansiedad y la depresión es la búsqueda de opciones saludables para hacerle frente.

Hacer ejercicio, yoga o la práctica de la meditación en cuarentena fueron de las necesidades más urgentes y las búsquedas más solicitadas.

La inactividad, la incertidumbre y el miedo afectó, como expliqué en este post, a muchas personas, pero… ¿Qué puede aportar la meditación, y sobretodo el mindfulness para transitar estos tiempos con una mayor resiliencia?

En esta entrada pretendo contarte como el mindfulness y la meditación pueden ayudar a transitar mejor estos difíciles días que nos toca vivir.



La atención plena en las emociones


Hace unos 6 o 7 años empecé a desarrollar talleres de Meditación e inteligencia emocional. En los mismos, explicaba cómo la práctica de la atención plena podía mejorar la capacidad que tenemos para transitar nuestras emociones.

La práctica de la atención plena tiene numerosos beneficios para la persona que la practica. El cerebro, literalmente, modifica su estructura. La amígdala, que es nuestro centro biológico del miedo, se achica, y el lóbulo prefrontal (una especie de directora de orquesta del cerebro) se vuelve más eficaz, pudiendo identificar qué temas son importantes atender, y que temas son simples suposiciones.

Leer también la entrada:
En el cerebro del meditador.

Estos cambios que se producen al sostener la práctica nos preparan para los tiempos de incertidumbre y dificultad. La tormenta puede ser severa, pero lo importante es poder conectar con nuestro centro de calma y sostenerlo.

La práctica de la meditación formal es la herramienta más importante para poder conectar con ese centro y mantenernos anclados. De esta forma, por ejemplo, podemos imaginar que somos una montaña fuerte y firme y por sobre ella pasan todas las situaciones habidas y por haber.

Entonces podríamos decir que lo que la meditación puede mejorar durante la cuarentena y en el afrontamiento de la incertidumbre y el miedo reinante, es el desarrollo de la ecuanimidad.

La ecuanimidad es la capacidad de permanecer en equilibrio frente a los diferentes avatares de la vida. Y este, naturalmente, es uno de los puntos centrales de la práctica de la meditación.
Desde la postura, que promueve dignidad y equilibrio, formando un tetraedro firme, hasta la respiración que permanece conectada con el centro del cuerpo.


Meditación de la montaña



Conectando con el presente


La situación actual


Desde que comenzó la cuarentena los noticieros de todos los canales de televisión realizan una cobertura diaria y a toda hora sobre el estado de situación. Escuchamos diariamente cuántos enferman y cuántos mueren, algo inédito hasta el momento.

Este estar atendiendo datos estadísticos nos pone frente a frente continuamente, con la idea de la muerte. Y no cualquier muerte, sino una dramática.

Si le sumamos el aislamiento, en donde muchas personas están alejadas de sus seres queridos, entonces la situación se agrava. La falta de contención emocional, del contacto físico, del abrazo, y de la presencia puede ser sentido por el sujeto como desamparo. El aislamiento emocional es una de las situaciones más debilitantes para el ser humano.

Por otro lado, la constante idea de que un Otro me puede contagiar (y matar) o que todos somos potenciales asesinos de ancianos, nos invita a ideas paranoides y estresantes.

Por último, la incertidumbre sobre el futuro y el deseo de que todo termine también generan impotencia y miedo. En conclusión, el panorama externo promueve estrés y ansiedad. La ansiedad llena el organismo de adrenalina, y en este estado el estado anímico y el sistema inmunológico se deterioran. La mente empieza a generar y proyectar escenarios cada vez más negros.

El pensamiento, condicionado, proyecta al futuro pensamientos y escenarios horribles, de muerte y desolación.


Recordarse estar presente. La observación de la mente


Ese pensamiento que va al futuro me desconecta de lo real del presente. En el presente real, seguramente no está sucediendo nada grave. Tal vez uno está en su hogar, mirando una computadora después de haberse dado un baño caliente.
Y si aún estuviera sucediendo algo, si permanezco anclado al presente, sin este ejercicio de la mente de evocar situaciones a futuro, Esa conexión al presente me permitirá transitarlo de una forma mucho menos dramática.

La meditación mindfulness promueve esta conexión al presente. Nos recordamos estar presentes momento a momento. Volviendo a nuestros sentidos. Vuelvo mi atención a lo que me rodea, a los sonidos, a lo visual que me rodea. Esta atención en el espacio que ocupo automáticamente puede traerme al aquí y al ahora.

También llevamos nuestra atención a nuestras formaciones mentales. A nuestros pensamientos. En la meditación entrenamos a nuestra consciencia para observar cómo la mente produce formaciones mentales. Al observar ecuanimemente estos pensamientos puedo diferenciar si son reales o simples proyecciones.

El practicante de mindfulness, entrena estos aspectos. Observar lo que le rodea, el presente, los sentidos y la propia mente. De esta forma puede salir del círculo vicioso que genera el miedo (observo algo que me da miedo, mi cuerpo se llena de adrenalina que me hace observar más asustado el entorno).

La mente se resiste, porque siempre piensa que tiene que resolver problemas. Es por eso que le cuesta conectar con el presente que la rodea. Y bajo esa justificación sigue preocupada una y otra vez.
No es necesario creer en cada pensamiento que aparece en nuestra cabeza.

La no división con el presente, la unión del observador y lo observado, trae calma.



La impermanencia y el sufrimiento


Dentro de la tradición budista se dice que existen 2 cualidades de la mente a desarrollar. Samatha o calma mental, que es algo que se logra a través de la práctica de Bhavana, de la meditación de concentración. Y Vipassana que es la posibilidad del insight y ver las cosas como son.

A medida que nos adentramos en las prácticas meditativas, vamos siendo capaces de observar, de ser testigos de nuestras proyecciones mentales. También vamos siendo testigos de cómo nos generamos nuestro propio sufrimiento.

Este sufrimiento que podemos observar se da a partir de la dificultad para aceptar lo que está sucediendo y el pensamiento de que las cosas deberían ser diferentes.

Hay dos parábolas en el budismo que grafican algo de lo que acá quiero comentarles.


La parábola del buda


Siddartha era un príncipe en Nepal a quien su padre había confinado al palacio. En ese palacio sólo permanecía en contacto de cosas hermosas y sublimes. Pero un día escapa junto a su asistente y se encuentra con personas enfermas, ancianos y muertos.

Su asistente le explica que tanto la enfermedad, como la vejez y la muerte eran inevitables. Que el dolor y el sufrimiento eran inevitables. Siddartha entonces decide dedicar su vida a encontrar la forma de salir del sufrimiento. Lo logra después de muchos años y se transforma en el Buda. Como tal, lo primero que va a decir es “En la vida hay dolor”.

Esta mirada realista sobre la muerte, la vejez y la enfermedad propone que observemos esto sin negar, reprimir, evitar o bloquear. Aceptemos que la posibilidad de la muerte está siempre presente. Aceptemos que la vejez es inevitable y que seguramente también nos enfermaremos

Sin embargo, muchas veces queremos creer en la impermanencia de las cosas, como si esta fuera la solución al dolor. Nos apegamos a algo y pretendemos que dure por siempre. Buscamos controlar el entorno para que eso permanezca.
A partir de la observación y la meditación podemos tener otra mirada. Observar como la vida viene y va, y así también lo malo viene y va. Ser testigos de la impermanencia es ver como esta pandemia viene y se va, lo mismo que el aislamiento y todo lo que está pasando.


La parábola del niño enfermo


Esta segunda parábola cuenta la historia de una mujer que llega, con un niño muerto en sus brazos, a los pies del buda. Le pide a este que le ayude, que le devuelva la vida, ya que no puede vivir sin él. El buda compasiva y amorosamente le dice que le ayudará y que sólo a cambio necesita que traiga 3 semillas de mostaza de un hogar en donde no hayan conocido a la muerte. Un hogar donde no hayan sufrido la pérdida de un ser querido.

Después de visitar las diferentes casas de la aldea, la mujer que había emprendido ilusionada, vio que en cada casa, siempre, había habido sufrimiento. Todos habían perdido a alguien. En cada casa habían tenido que transitar el dolor de la muerte.

Volvió al Buda, y le dijo que era imposible, que no existía el hogar donde no haya habido muerte y sufrimiento. Que no había cura para eso. Lejos de enojarse con el buda, frente a la mirada amorosa de este, le pidió ser su discipula.

Con esta parábola podemos pensar en la manera de afrontamiento. Las cosas suceden. Nos pueden gustar o no, parecer agradables o desagradables pero por más que peleemos con la realidad, lo que tenga que suceder va a suceder.

Obviamente no estoy diciendo que uno no promueva cambios, o permanezca inactivo. Pero ciertamente es sabio reconocer qué peleas pelear y hasta qué punto. Gran parte del sufrimiento humano, agregado, es pelear con lo que es.
El mindfulness, la observación directa puede reconocer este aspecto y traer calma.



Conclusión


Podemos decir entonces que la meditación mindfulness promueve el desarrollo del centramiento y de la ecuanimidad. Nos conecta al presente y nos permite salir de los negros escenarios que aparecen en nuestra cabeza. También es la puerta para poder observar cómo generamos nuestro sufrimiento, creyendo en ilusiones (como el de la permanencia) y peleándonos con lo que es.

El mindfulness es mucho más que la posibilidad de relajarnos. Promueve un abordaje diferente del presente y de nuestras propias formaciones mentales. Y si algo le falta a este manjar, es el concepto de compasión.

En estos tiempos donde el otro puede ser un enemigo, es preciso entender el concepto del cuidado mutuo. El mindfulness bien practicado se acompaña de la compasión. El desarrollo del amor hacia todos los seres.

-Al final del posteo podés encontrar una meditación que preparé para mi canal de Youtube y para mis Cursos de meditación

Sin duda esta es la “herramienta” más importante para transitar los tiempos que corren. El amor y el cuidado hacia uno mismo. Desde el plano corporal (qué como y cómo cuido a mi cuerpo); hasta el plano espiritual (El desarrollo del amor y el silencio interno)

Y también el cuidado hacia el otro, desde el respeto y la empatía. Creo que es muy importante en este sentido, que los demás sepan que estamos ahí para ellos. Es importante la inter- conexión, ya que nadie es por sí mismo. Enviar nuestro afecto hacia las personas que queremos y si podemos hacia todo el mundo.

Meditación en cuarentena- Meditación Tonglen

Te invito a dejar tu comentario y a compartir elste material si es que te sirvió.

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