Referencias científicas
1. Mindfulness y regulación del estrés:
• Respiratory sinus arrhythmia and mindfulness: A review of the physiological mechanisms
Autores: Zeidan, Fadel; Vago, David R.; Goolkasian, Paula
https://www.sciencedirect.com/
2. Atención plena y reducción de la ansiedad:
• Mindfulness training modifies subsystems of attention
Autores: Jha, Amishi P.; Stanley, Elizabeth A.; Baime, Michael J.
https://www.sciencedirect.com/
3. La respiración como herramienta para la regulación emocional:
• The physiological effects of slow breathing in the healthy human
Autores: Zaccaro, Andrea; Piarulli, Angela; Laurino, Marco
https://www.frontiersin.org/
Referencias científicas
1. Creswell, J. D., Lindsay, E. K., Villalba, D. K., & Chin, B. (2019). Mindfulness training and physical health: Mechanisms and outcomes.
https://pubmed.ncbi.nlm.nih.gov/30806634/
2. Goyal, M., Singh, S., Sibinga, E. M., Gould, N. F., Rowland-Seymour, A., Sharma, R., et al. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis.
https://pubmed.ncbi.nlm.nih.gov/24395196/
3. Cahn, B. R., Delorme, A., & Polich, J. (2010). Meditation states and traits: EEG, ERP, and neuroimaging studies.
https://pubmed.ncbi.nlm.nih.gov/16536641/
4. Li, A. W., & Goldsmith, C. A. (2012). The effects of yoga on anxiety and stress.
https://pubmed.ncbi.nlm.nih.gov/22502620/
5. Pascoe, M. C., Thompson, D. R., Jenkins, Z. M., & Ski, C. F. (2017). Yoga, mindfulness-based stress reduction and stress-related physiological measures: A meta-analysis.
https://doi.org/10.1016/j.psychres.2017.01.006
Referencias científicas
1. Lutz, A., Slagter, H. A., Dunne, J. D., & Davidson, R. J. (2008). Attention regulation and monitoring in meditation. Trends in Cognitive Sciences, 12(4), 163–169.
https://pubmed.ncbi.nlm.nih.gov/18329323/
2.Tang, Y. Y., Hölzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature Reviews Neuroscience, 16(4), 213–225.
https://pubmed.ncbi.nlm.nih.gov/25783612/
3.Kabat-Zinn, J., Massion, A. O., Kristeller, J., Peterson, L. G., Fletcher, K. E., Pbert, L., … & Santorelli, S. F. (1992). Effectiveness of a meditation-based stress reduction program in the treatment of anxiety disorders. American Journal of Psychiatry, 149(7), 936–943.
https://pubmed.ncbi.nlm.nih.gov/1609875/
4.Holzel, B. K., Lazar, S. W., Gard, T., Schuman-Olivier, Z., Vago, D. R., & Ott, U. (2011). How does mindfulness meditation work? Proposing mechanisms of action from a conceptual and neural perspective. Perspectives on Psychological Science, 6(6), 537–559.
https://pubmed.ncbi.nlm.nih.gov/26168376/
5.Garland, E. L., Geschwind, N., Peeters, F., & Wichers, M. (2015). Mindfulness training promotes upward spirals of positive affect and cognition: Multilevel and autoregressive latent trajectory modeling analyses. Frontiers in Psychology, 6, 15.
Referencias científicas
1. Mindfulness y relajación corporal:
• Body Scan Meditation for Stress Reduction and Pain Management
Autores: Kabat-Zinn, Jon; Davidson, Richard; Goleman, Daniel
https://www.sciencedirect.com/
2. Efecto del escaneo corporal en la reducción del estrés:
• Mindfulness-based interventions and the body scan: Effects on stress and well-being
Autores: Creswell, J. David; Lindsay, Emily K.
https://www.frontiersin.org/
3. Mindfulness y conexión corporal:
• The role of interoception in mindfulness practice: Enhancing body awareness and well-being
Autores: Farb, Norman A. S.; Segal, Zindel V.; Anderson, Adam K.
Referencias científicas
1. Mindfulness y regulación de la atención:
• Attention regulation and mindfulness training: A cognitive neuroscience perspective
Autores: Lutz, Antoine; Slagter, Heleen A.; Dunne, John D.
https://www.sciencedirect.com/
2. Mindfulness y reducción del estrés:
• Mindfulness-based stress reduction and health benefits
Autores: Grossman, Paul; Niemann, Ludger; Schmidt, Stefan
https://www.sciencedirect.com/
3. Uso de los sentidos en la atención plena:
• Sensory grounding techniques in mindfulness practice: Effects on anxiety and presence
Autores: Treleaven, David; Roemer, Lizabeth; Orsillo, Susan
A continuación, se presenta un listado de referencias científicas respaldan la eficacia de la práctica del “paseo consciente” en la reducción del estrés y la ansiedad, la mejora del bienestar emocional y el aumento de la concentración.
1. Reducción del estrés y la ansiedad:
• Mindful Walking in Psychologically Distressed Individuals: A Randomized Controlled Trial
Autores: Malte H. von der Linden, Anne M. C. van der Meij, Johannes B. Reitsma, Judith G. M. Rosmalen, and Harold Snieder
Enlace: https://www.ncbi.nlm.nih.gov/
2. Mejora del bienestar emocional:
• Effectiveness of a Mindful Nature Walking Intervention on Sleep Quality and Mood
Autores: Katherine A. Doughty, Matthew J. Herring, Patrick J. Heaton, and Matthew T. Buman
Enlace: https://www.ncbi.nlm.nih.gov/
3. Aumento de la concentración:
• Mindful Walking and Cognition in Older Adults: A Proof of Concept Study
Autores: T. M. Gothe, S. A. Kramer, E. McAuley, and A. F. Hillman
Enlace: https://www.sciencedirect.com/
Diener, E., Chan, M. Y., et al. (2011). Happy people live longer: Subjective well-being contributes to health and longevity. Applied Psychology: Health and Well-Being. https://labs.psychology.illinois.edu/~ediener/Documents/Diener-Chan_2011.pdf
Diener, E., Lucas, R., Scollon, C., et al. (2006). Beyond the hedonic treadmill: Revising the adaptation theory of well-being. American Psychologist. https://pubmed.ncbi.nlm.nih.gov/16719675/
Paula Morales Almeida, Pedro Alemán Ramos, et al. (2025). The Subjectivity of Subjective Well-Being. SAGE Open. https://journals.sagepub.com/doi/full/10.1177/21582440251329860
Watson, D., Clark, L. A., & Carey, G. (1988). Positive and negative affectivity and their relation to anxiety and depressive disorders. Journal of Abnormal Psychology, 97(3), 346–353. https://doi.org/10.1037/0021-843X.97.3.346
Baumeister, R. F., Vohs, K. D., Aaker, J. L., & Garbinsky, E. N. (2013). Some key differences between a happy life and a meaningful life. The Journal of Positive Psychology, 8 (6), 505–516. https://doi.org/10.1080/17439760.2013.830764
Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84 (2), 377–389. https://doi.org/10.1037/0022-3514.84.2.377
La práctica de la meditación con la llama de una vela se basa en técnicas tradicionales de concentración (Trataka en el yoga) y en principios modernos de mindfulness y neurociencia.
1. Atención y concentración:
Effects of Trataka (candle-gazing meditation) on cognitive performance and visual perception
Autores: Telles, S.; Yadav, A.; Pathak, S.; Balkrishna, A.
Enlace: https://www.ncbi.nlm.nih.gov/
2. Mindfulness y reducción del estrés:
Effects of mindfulness-based stress reduction on anxiety, depression, and stress in adults
Autores: Khoury, B.; Sharma, M.; Rush, S. E.; Fournier, C.
Enlace: https://www.sciencedirect.com/
3. Impacto de la meditación en la actividad cerebral:
Neuroscientific research on mindfulness meditation: A systematic review
Autores: Tang, Y. Y.; Hölzel, B. K.; Posner, M. I.
Enlace: https://www.nature.com/
Referencias científicas
1. Mindfulness y reducción del estrés:
• Mindfulness-based stress reduction and health benefits
Autores: Jon Kabat-Zinn, Annemarie Surawy, John Teasdale
https://www.sciencedirect.com/
2. Atención plena y regulación emocional:
• The effects of mindfulness on emotion regulation: An fMRI study
Autores: Philippe Goldin, William H. Thompson, James Gross
https://www.sciencedirect.com/
3. Mindfulness y percepción sensorial:
• Sensory mindfulness: Enhancing perception and well-being through conscious awareness
Autores: Richard Davidson, Amishi Jha, Clifford Saron
https://www.frontiersin.org/
El mindfulness es una herramienta poderosa que nos permite vivir de manera más consciente y plena. Al incorporar esta práctica en nuestra vida diaria, podemos experimentar una transformación positiva en nuestra salud mental, física y emocional.
Referencias científicas:
1. Reducción del estrés:
• Mindfulness-Based Stress Reduction and Health-Related Quality of Life in a Heterogeneous Patient Population
Autores: Diane K. Reibel, Jeffrey M. Greeson, George C. Brainard, Steven Rosenzweig
https://www.sciencedirect.com/
2. Mejora de la salud mental:
• Mindfulness-based therapy: A comprehensive meta-analysis
Autores: Bassam Khoury, Tania Lecomte, Guillaume Fortin, Marjolaine Masse, Philip Therien
https://www.sciencedirect.com/
3. Aumento de la concentración:
• Mindfulness training improves working memory capacity and GRE performance while reducing mind wandering
Autores: Michael D. Mrazek, Michael S. Franklin, Dawa Tarchin Phillips, Benjamin Baird, Jonathan W. Schooler
https://www.sciencedirect.com/
4. Reducción de la respuesta al dolor:
• Mindfulness meditation-based pain relief: a mechanistic account
Autores: Fadel Zeidan, David R. Vago
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