{"id":484,"date":"2017-05-22T10:28:29","date_gmt":"2017-05-22T08:28:29","guid":{"rendered":"http:\/\/mindful-eating.es\/?p=484"},"modified":"2018-05-29T04:25:44","modified_gmt":"2018-05-29T02:25:44","slug":"como-tomarse-el-aperitivo-con-mindfulness","status":"publish","type":"post","link":"https:\/\/mindful-eating.es\/?p=484","title":{"rendered":"\u00bfC\u00f3mo tomarse el aperitivo con mindfulness?"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p><span id=\"result_box\" class=\"\" lang=\"es\"><span title=\"Practice bringing kindness to yourself, mindful openness and curiosity to the practice of mindful eating. \"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-503\" src=\"http:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/hans-vivek-217782.jpg\" alt=\"hans-vivek-217782\" width=\"6016\" height=\"4000\" srcset=\"https:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/hans-vivek-217782.jpg 6016w, https:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/hans-vivek-217782-300x199.jpg 300w, https:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/hans-vivek-217782-768x511.jpg 768w, https:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/hans-vivek-217782-1024x681.jpg 1024w\" sizes=\"auto, (max-width: 6016px) 100vw, 6016px\" \/><\/span><\/span><span id=\"result_box\" class=\"\" lang=\"es\"><\/span><\/p>\n<p><span id=\"result_box\" class=\"\" lang=\"es\"><span title=\"Practice bringing kindness to yourself, mindful openness and curiosity to the practice of mindful eating. \"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-485 alignleft\" src=\"http:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/a-150x150.png\" alt=\"a\" width=\"40\" height=\"40\" srcset=\"https:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/a-150x150.png 150w, https:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/a-300x300.png 300w, https:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/a.png 590w\" sizes=\"auto, (max-width: 40px) 100vw, 40px\" \/><\/span><\/span><span id=\"result_box\" class=\"\" lang=\"es\"><span title=\"Practice bringing kindness to yourself, mindful openness and curiosity to the practice of mindful eating. \"> Decide conscientemente el momento en que vas a tomarte un aperitivo con atenci\u00f3n plena o <\/span><\/span><span id=\"result_box\" class=\"\" lang=\"es\"><span title=\"Practice bringing kindness to yourself, mindful openness and curiosity to the practice of mindful eating. \">mindfulness. No es necesario disponer de m\u00e1s tiempo del que usas habitualmente para tomarte un aperitivo. Perm\u00edtete durante el momento en que estar\u00e1s comiendo dedicarte un tiempo para la curiosidad, la apertura y traer una atenci\u00f3n amable y sin juicios.<\/span><\/span><\/p>\n<p><span id=\"result_box\" class=\"\" lang=\"es\"><span title=\"Practice bringing kindness to yourself, mindful openness and curiosity to the practice of mindful eating. \"><br title=\"1) Choose a time when you would normally eat a meal or a snack.\" \/><\/span><span title=\"2) Before eating, bring awareness to your body and your breathing.\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-486 alignleft\" src=\"http:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/b-150x150.png\" alt=\"b\" width=\"40\" height=\"40\" srcset=\"https:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/b-150x150.png 150w, https:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/b-300x300.png 300w, https:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/b.png 590w\" sizes=\"auto, (max-width: 40px) 100vw, 40px\" \/>Antes de comenzar conecta con tu cuerpo. Perm\u00edtete realizar dos o tres respiraciones profundas abandonando con cada exhalaci\u00f3n el peso de tu cuerpo como si se hubiese rendido a la fuerza de la gravedad.<\/span><\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span id=\"result_box\" class=\"\" lang=\"es\"><span title=\"Start by checking in to see how hungry you are.\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-487\" src=\"http:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/c-150x150.png\" alt=\"c\" width=\"40\" height=\"40\" srcset=\"https:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/c-150x150.png 150w, https:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/c-300x300.png 300w, https:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/c.png 590w\" sizes=\"auto, (max-width: 40px) 100vw, 40px\" \/>Comienza por comprobar cuanta hambre tienes. \u00bfD\u00f3nde miras en tu cuerpo para saber cuanta hambre tienes? \u00bfComo son esas sensaciones? \u00bfPodr\u00edas decir c\u00f3mo te sientes de lleno? Y ahora preg\u00fantale a tu cuerpo que desea tomar. Deja un espacio para poder escucharlo, si surge algo esta bi\u00e9n; si no surge nada, tambi\u00e9n est\u00e1 bien.\u00a0 Decide que es lo que vas a tomar y una vez que lo hayas decidido observa que sucede en tu cuerpo, especialmente en tu barriga y en <\/span><\/span><span id=\"result_box\" class=\"\" lang=\"es\"><span title=\"Notice the sensations in the mouth and in the belly that occur with the mere thought of eating. \">tu boca.<\/span><\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span title=\"3) If you haven\u2019t chosen food to eat yet, check in to see what would taste good right now.\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-488\" src=\"http:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/d-150x150.png\" alt=\"d\" width=\"40\" height=\"40\" srcset=\"https:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/d-150x150.png 150w, https:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/d-300x300.png 300w, https:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/d.png 590w\" sizes=\"auto, (max-width: 40px) 100vw, 40px\" \/> <\/span><span title=\"Once you have your food in front of you, take some time to assess it.\">Una vez que tengas el aperitivo delante, t\u00f3mate un tiempo para evaluarlo. \u00bf<\/span><span title=\"What does it look like?\">C\u00f3mo se ve? <\/span><span title=\"What is the color and shape?\">\u00bfCu\u00e1l es el color y la forma? <\/span><span title=\"Where did it come from?\">\u00bfDe d\u00f3nde vino? <\/span><span title=\"How nourishing do you think it is?\">\u00bfCu\u00e1n nutritivo crees que es? <\/span><span title=\"What does it smell like?\">\u00bfA qu\u00e9 huele? <\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span title=\"4) When you eat, can you take your time?\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-489\" src=\"http:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/e-150x150.png\" alt=\"e\" width=\"40\" height=\"40\" srcset=\"https:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/e-150x150.png 150w, https:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/e-300x300.png 300w, https:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/e.png 590w\" sizes=\"auto, (max-width: 40px) 100vw, 40px\" \/>Y ahora da un bocado y saborea. \u00bfDonde notas los sabores? \u00bfComo var\u00eda el sabor a lo largo de la masticaci\u00f3n? \u00bfEn que parte de la boca y garganta notas por \u00faltima vez los sabores? Date un tiempo para masticar y deja el cubierto o el resto de la porci\u00f3n en el plato. Da el siguiente mordisco cuando notes que elbocado de alimento haya llegado ya al est\u00f3mago. <\/span><span title=\"Watch any distractions or thoughts, let them come and go.\">Observa cualquier distracci\u00f3n o pensamiento, y d\u00e9jalos ir y venir. <\/span><span title=\"Keep coming back to the sensations involved in eating and tasting. \">Regresa a las sensaciones involucradas en comer y saborear. Degusta.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span title=\"5) As you eat, notice whether you are enjoying the food or not.\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-490\" src=\"http:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/f-150x150.png\" alt=\"f\" width=\"40\" height=\"40\" srcset=\"https:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/f-150x150.png 150w, https:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/f-300x300.png 300w, https:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/f.png 590w\" sizes=\"auto, (max-width: 40px) 100vw, 40px\" \/> Mientras comas, observa si est\u00e1 disfrutando de la comida o no. <\/span><span title=\"Focus on the sensations of taste\u2014sweet, sour, salty, pungent.\">Conc\u00e9ntrate en las sensaciones de sabor: dulce, amargo, salado, picante. <\/span><span title=\"Keep coming back to the taste of your food.\">Sigue volviendo al sabor de tu comida. <\/span><span title=\"If you notice you aren\u2019t enjoying it, can you stop eating?\">Si notas que no lo est\u00e1s disfrutando, \u00bfpuede dejar de comer? <\/span><span title=\"If you enjoy it, how present are you for the pleasure of the experience.\">Si lo disfrutas, cuantas ganas de continuar comiendo y experimentar el placer tienes. <\/span><span title=\"Savor your food. \">Saborea tu comida.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span title=\"6) Throughout the meal, notice how your hunger level moves toward feeling satisfied.\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-491\" src=\"http:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/g-150x150.png\" alt=\"g\" width=\"40\" height=\"40\" srcset=\"https:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/g-150x150.png 150w, https:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/g-300x300.png 300w, https:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/g.png 590w\" sizes=\"auto, (max-width: 40px) 100vw, 40px\" \/>Observa c\u00f3mo es tu nivel de hambre y c\u00f3mo va cambiando la sensaci\u00f3n de estar lleno seg\u00fan vas comiendo. <\/span><span title=\"Particularly half-way through, stop and assess where your hunger level is again.\">En particular a mitad del aperitivo, detente y evalua \u00bfC\u00f3mo estoy de lleno? <\/span><span title=\"If you\u2019re hungry, continue to eat.\">Si tienes hambre, sigue comiendo. <\/span><span title=\"But if you notice a sense of satisfaction, stop.\">Pero si notas una sensaci\u00f3n de satisfacci\u00f3n, detente. <\/span><span title=\"Notice if it is difficult to stop at this point and inquire as to why.\">Observa si es dif\u00edcil detenerte en este punto y si surge alg\u00fan pensamiento que te invite a seguir comiendo (tal vez: \u00abC\u00f3metelo todo que luego tendr\u00e1s hambre\u00bb) <span title=\"7) What thoughts and emotions are present as you eat and as you decide to stop?\">\u00bfQu\u00e9 pensamientos y emociones est\u00e1n presentes mientras comes y cuando decides parar? <\/span><span title=\"What beliefs and stories do you tell yourself about food and eating? \">\u00bfQu\u00e9 creencias e historias te dices sobre la comida y la comida?<\/span> <\/span><span title=\"Give yourself permission to stop, even if there is some food left on the plate.\">Date permiso para parar, incluso si hay algo de comida en el plato. <\/span><span title=\"Remind yourself that you can always have more later. \">Recuerda que siempre puedes comer m\u00e1s tarde.<br \/>\n<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span id=\"result_box\" class=\"\" lang=\"es\"><span title=\"8) Be present for the last bite as fully as you were for the first bite.\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-492\" src=\"http:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/h-150x150.png\" alt=\"h\" width=\"40\" height=\"40\" srcset=\"https:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/h-150x150.png 150w, https:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/h-300x300.png 300w, https:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/05\/h.png 590w\" sizes=\"auto, (max-width: 40px) 100vw, 40px\" \/> Finaliza la pr\u00e1ctica saboreando el \u00faltimo bocado como lo hiciste con el primero.\u00a0 Tanto si te sientes que tuviste suficiente o incluso te percataste que comiste de m\u00e1s. <\/span><\/span><\/p>\n<p><span id=\"result_box\" class=\"\" lang=\"es\"><span title=\"8) Be present for the last bite as fully as you were for the first bite.\">Enhorabuena, felic\u00edtate porque ahora eres m\u00e1s consciente y con la pr\u00e1ctica podr\u00e1s serlo m\u00e1s. <\/span><\/span><\/p>\n<hr \/>\n<p><a href=\"http:\/\/mindful-eating.es\/?page_id=430\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-450\" src=\"http:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/04\/Banner-MEOL-nou.jpg\" alt=\"Print\" width=\"534\" height=\"304\" srcset=\"https:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/04\/Banner-MEOL-nou.jpg 4200w, https:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/04\/Banner-MEOL-nou-300x171.jpg 300w, https:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/04\/Banner-MEOL-nou-768x437.jpg 768w, https:\/\/mindful-eating.es\/wp-content\/uploads\/2017\/04\/Banner-MEOL-nou-1024x583.jpg 1024w\" sizes=\"auto, (max-width: 534px) 100vw, 534px\" \/><\/a><\/p>\n<h6><em>\u00a0<\/em><\/h6>\n<hr \/>\n<h4><em><span style=\"color: #993366;\">Dr. Silamani Guirao-Goris<\/span><\/em><\/h4>\n<p><em>\u00a0<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Decide conscientemente el momento en que vas a tomarte un aperitivo con atenci\u00f3n plena o mindfulness. No es necesario disponer de m\u00e1s tiempo del que usas habitualmente para tomarte un aperitivo. Perm\u00edtete durante el momento en que estar\u00e1s comiendo dedicarte un tiempo para la curiosidad, la apertura y traer una atenci\u00f3n amable y sin [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[38],"tags":[],"class_list":["post-484","post","type-post","status-publish","format-standard","hentry","category-practicar-mindful-eating"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/mindful-eating.es\/index.php?rest_route=\/wp\/v2\/posts\/484","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mindful-eating.es\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mindful-eating.es\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mindful-eating.es\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/mindful-eating.es\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=484"}],"version-history":[{"count":5,"href":"https:\/\/mindful-eating.es\/index.php?rest_route=\/wp\/v2\/posts\/484\/revisions"}],"predecessor-version":[{"id":738,"href":"https:\/\/mindful-eating.es\/index.php?rest_route=\/wp\/v2\/posts\/484\/revisions\/738"}],"wp:attachment":[{"href":"https:\/\/mindful-eating.es\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=484"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mindful-eating.es\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=484"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mindful-eating.es\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=484"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}