Chelsea, MA Unsorted, 28 Jun 2023

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From YouTube: Community Health Education - Practicar La Atención Plena para Mejorar la Vida

Description

City of Chelsea, Presented by MGH Chelsea Health Care Center

A

Hello Welcome to our community health education program, My name is Juliana Morris I am a family health doctor and I am here with Vicente and María Pérez Hello good morning.

A

In our last episode we talked about food as medicine, and we talked in the connection between food and Mental Health, and this time we are going to delve deeper into the subject of Mental, Health and well-being. Talking about this topic called mindfulness, that is, paying attention at the moment.

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We know that mindfulness has been practiced at throughout human history in many cultures and it is still practiced and, for example, in our most general hospital. We have a mind and body institute called bencen henry, and this program helps patients practice mindfulness to recover from illnesses and to prevent diseases.

A

Today we are going to talk about some practical tips to train yourself on how to be present and how to practice mindfulness And. We are also going to talk about opportunities that we all have throughout the day to practice these skills and how to eat more mindfully. As the last one Once, we have prepared a list of questions and Pep is going to guide us in the conversation Thank. You Hello.

B

Hello Hello everyone and welcome back to Dr., Morris and María to the program Yes, as Dr. Moris said,. We have a few questions and the first is for both of us. What is mindfulness.

A

Well, I can start. Mindfulness is the practice of consciously bringing attention to the experience of the present moment, and that of the present is very important because many times we get lost in thoughts of the past or we are thinking about the future. But it helps to be in the present and curious also involves being kind to ourselves being curious about what we are feeling right now noticing and paying attention to these feelings. Thoughts, body, sensations, but with kindness with kindness, without evaluating or judging.

C

Mindfulness or latens or mindfulness It also refers to food. We call our full attention to all those strategies that help us have a healthier relationship with food. Full nutrition is not being on a diet,. It is simply being a little more aware of the food we eat and our bodies. Being present helps us focus not only on the food we eat, but also because we eat Where. We eat How much we eat Although.

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There are many strategies that we can put into practice on a daily basis here, at the show we are going to consult five so that you can start using them. In your day to day you and the whole family.

B

Doctor moris What are some of the health benefits of mindfulness. There.

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Are many there are many, for example, we know that for everyone it helps to reduce stress and improve well-being. It can also help people with depression, anxiety, chronic pain and insomnia. To minimize these symptoms. There are some studies also suggesting that it could help with fibromyalgia, post, traumatic stress, disorder and psoriasis. It.

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Also helps us prevent diseases, because mindfulness is like a muscle. It gets stronger the more we use this muscle as we practice mindfulness our.

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Ability to pay attention in the moment and face problems becomes stronger and we know that life is not easy. We are all going to face problems and it is good to be prepared with this muscle well strengthened, to be able to carry problems a little better, even if they don't disappear, It's, a tool that we can use to improve our lives.

B

Fabulous María how to practice mindfulness we.

C

Can improve mindfulness if we follow these five steps, the first one Sit down many times we are passing through and we go from one place to another very quickly. We can find ourselves eating standing or in the car also in front of the fridge or perhaps in front of the television watching a show or movie. When we are eating on the go we find ourselves. We are not concentrating on food.

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Sometimes we eat when we are not concentrating. Sometimes we eat more than we should instead Sit down when you eat, sit down and Put your feet on the floor, when sitting focus your present moment on food and not on other things, that may be happening.

C

The second tip or the second strategy is to calm down slow down the revolution a bit when we eat too much in passing. We often eat quickly, and this leads to overeating or eating too much next time to avoid eating too much, we can lower the fork between bites while eating. We can also breathe, take a deep breath or take a drink of water.

C

Breathe, helps to slow down and improves our intake. An adequate rhythm, facilitates digestion and also facilitates all the absorption of the nutrients that we eat. In addition,. You will have the added benefit that you will feel much more satisfied and you will enjoy the flavors that this comes much more To, our third piece of advice or the third strategy,, which is to be present and think about the five senses. Do. You remember, the five senses? The first taste is that you have to savor the food. A bit. The second, is the texture. How.

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Does the food feel when you chew it? It is soft. crunchy hearing when we chew? Sometimes we can Hear The, Crunch Crunch of food, the fifth, the temperature or even the color, all the vibrant colors we see on our plate Think. How do you know what I hear when I'm chewing savoring the food greatly increases palativity or simply the taste of what we are eating enjoying the food is very important. The fourth tip is to simplify, think How.

C

You can simplify your environment, maybe turn off the mobile phone or put it on silent turn off the television get a little out of the way. The things that may be on the table do a bit of silence and turning off the radio or closing a window, because it's too noisy has many benefits being calm, while eating having a relaxed atmosphere helps us relax and by being relaxed. We can focus much easier on food.

C

The fifth tip is to be aware of emotions. In the last episode we talked about. Emotions and our state of mind goes hand in hand with food and the meals we make Can. You stop to think I'm nervous, I'm, anxious I'm stressed maybe I'm bored I'm hungry thinking in these questions, are you stopping Pausing and stopping a bit before eating is very important. Sometimes naming emotions helps us to know a little more about ourselves.

C

It is also important to remember that food is not just a vehicle to feel pleasure or be happy, but also food is gasoline. It is the nutrient that our body needs to function. We must be very grateful when we eat that food that is in front of us, so the next time you are eating, take a second to think what I am feeling and try to bring that gratitude to the food you are receiving.

B

Thank you And. Finally, doctor moris. There are opportunities throughout the day to practice. Mindfulness Yes.

A

Definitely in fact, any time could be a time to practice mindfulness, for example. Right now we are listening How. Does it feel the foot on the floor as I feel the breath at any time we can focus on the senses. As Maria said, the hearing, the smell the sight The touch and another example, is, for example, when we are washing our hands that now many of us are doing it more often than before.

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How the soap feels How your hands feel how smooth the soap is, how soft on your hands, how you hear the faucet dripping from those things we can take a few seconds for ourselves in the day. It helps a lot with mindfulness.

A

We can also try another practice right now, mindfulness that we can practice at any time. It also helps to take a few minutes each day to meditate meditation is a mindfulness practice that we set aside for a few minutes. Some people practice for 20 minutes a day, sometimes just 3 minutes any time they have help. So We are going to practice. Now.

A

Well,, it is important to be as comfortable as possible.. You can put your feet flat on the floor,. Your.

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Spine straight and start to breathe, deeply.

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You can keep your eyes soft or close your eyes and feel that the breath reaches your belly.

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With each breath.

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And now you can bring your attention to the spine and feel the spine straight from the bottom up, and you can feel the straight up to the head and scalp.

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Now bring your attention to the face many times we bring a lot of stress to the face: relax your forehead, your cheeks.

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And even your tongue is your tongue.

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Now again, pay attention to your breathing.

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Observe how you feel the air passing through your nostrils.

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How far your breath reaches your body, and we are going to be here for a few moments, breathing.

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If any thought feeling.

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Or hear some noise, it doesn't matter, you can just let it go release it.

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And now we can come back to the present feel the soles of your feet on the ground.

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Maybe wiggle your toes to wake us up a little bit Go back to the moment when you feel ready, can you open your eyes.

A

How, do you feel relaxed.

B

Much more relaxed, Thank.

A

You very much And. You can keep practicing this when the program is over too, if you like, Well thanks for participating Thanks to you for participating, I, hope you enjoyed today's conversation and that you have learned something. It is very important to know about mindfulness. It.

C

A

A practice that can be very effective and can help us a lot in life to maintain health and feel happier and calmer We hope you continue learning How. You can pay more attention in your daily life And. How can you make a habit of practicing mindfulness in your life even for a few minutes each day, thanks for watching the show and see you next time.