Author: @EspinozaLizLCSW

Beneficios Neurológicos y de Salud de la Meditación

~ @EspinozaLizLCSW ~ Leave a comment

Por Liz Espinoza, LCSW-R

La meditación es una práctica poderosa que ofrece numerosos beneficios neurológicos y de salud. Aquí hay cinco beneficios clave:

1. Mejora la Plasticidad Cerebral – La meditación induce cambios significativos en la plasticidad cerebral, permitiendo que el cerebro se reorganice formando nuevas conexiones neuronales. Este proceso es crucial para el aprendizaje, la memoria y la función mental.

2. Reduce el Estrés y la Ansiedad – La meditación ayuda a reducir los marcadores fisiológicos del estrés, como los niveles de cortisol y la frecuencia cardíaca. También disminuye la ansiedad, mejorando la salud emocional en general.

3. Mejora la Regulación Emocional – La práctica regular de la meditación puede llevar a cambios en la amígdala, el centro emocional del cerebro, resultando en una mejor regulación emocional y una reducción de la actividad en el “centro del yo” del cerebro.

4. Aumenta la Conciencia y el Enfoque – La meditación de atención plena, un tipo específico de meditación, ayuda a aumentar la conciencia y el enfoque. Fomenta prestar atención al momento presente sin juicio, lo que puede mejorar la función cognitiva y la claridad mental.

5. Promueve la Salud General – Se ha demostrado que la meditación mejora los patrones de sueño, reduce el dolor, baja la presión arterial y fortalece la función inmunológica. Apoya la salud física y el bienestar en general.

Para aquellos interesados en comenzar o mejorar su práctica de meditación, el Centro de Investigación de Conciencia Plena de UCLA ofrece meditaciones guiadas gratuitas y una aplicación fácil de usar. Puedes descargar la aplicación UCLA Mindful para iOS y Android para practicar la meditación en cualquier lugar y en cualquier momento. La aplicación proporciona meditaciones básicas, meditaciones de bienestar, videos informativos y más.

Descarga la aplicación UCLA Mindful:

Explora más sobre las meditaciones guiadas gratuitas de UCLA aquí.

Además, puedes encontrar mi meditación guiada en Insight Timer, una aplicación popular de meditación que ofrece miles de meditaciones gratuitas, sonidos de la naturaleza, música y sesiones de yoga. Insight Timer es un gran recurso para mejorar el sueño, reducir el estrés y explorar la espiritualidad.

Encuentra mi meditación en Insight Timer:

Descarga la aplicación Insight Timer:

Neurological and Health Benefits of Meditation

~ @EspinozaLizLCSW ~ Leave a comment

By Liz Espinoza, LCSW-R

Meditation is a powerful practice that offers numerous neurological and health benefits. Here are five key benefits:

1. Enhances Brain Plasticity – Meditation induces significant changes in brain plasticity, allowing the brain to reorganize itself by forming new neural connections. This process is crucial for learning, memory, and mental function.

2. Reduces Stress and Anxiety – Meditation helps reduce physiological markers of stress, such as cortisol levels and heart rate. It also decreases anxiety, improving overall emotional health.

3. Improves Emotional Regulation – Regular meditation practice can lead to changes in the amygdala, the brain’s emotional center, resulting in better emotional regulation and reduced activity in the brain’s “me center”.

4. Enhances Self-Awareness and Focus – Mindfulness meditation, a specific type of meditation, helps increase self-awareness and focus. It encourages paying attention to the present moment without judgment, which can improve cognitive function and mental clarity.

5. Promotes Overall Health – Meditation has been shown to improve sleep patterns, reduce pain, lower blood pressure, and boost immune function. It supports overall physical health and well-being.

For those interested in starting or enhancing their meditation practice, the UCLA Mindful Awareness Research Center offers free guided meditations and a user-friendly app. You can download the UCLA Mindful App for iOS and Android to practice mindfulness meditation anywhere, anytime. The app provides basic meditations, wellness meditations, informative videos, and more.

Download the UCLA Mindful App:

Explore more about UCLA’s free guided meditations here.

Additionally, you can find my guided meditation on Insight Timer, a popular meditation app offering thousands of free meditations, nature sounds, music, and yoga sessions. Insight Timer is a great resource for improving sleep, reducing stress, and exploring spirituality.

Find my meditation on Insight Timer:

Download the Insight Timer App:

Coffee with Intention

~ @EspinozaLizLCSW ~ Leave a comment

What are the rituals that you go through in the morning to get your day started on the right path or to get/stay on the beam?

Along with my morning cup of Joe, sometimes before and sometimes after, I meditate.  I try to set an intention for my day, I ask for help and for the well being of my fellow human being, and ask for support so I can engage with the world from my assets versus my challenges.

It may seem like a small and insignificant addition to my morning routine but I’ll tell ya’ I definitely feel a little off the beam on that rare occasion I don’t engage in this intention making moment.

I read somewhere that psychologically such a practice can have a positive impact on your mood, your day and even your level of productivity and ability to manage distress.

I encourage you to try this and see how you make out.

Feeling Good by David Burns

~ @EspinozaLizLCSW ~ Leave a comment

This is a great read and how to book to help with thinking errors:

Meditation

~ @EspinozaLizLCSW ~ Leave a comment

I often refer to meditation, specifically mindfulness and guided, as a practice to incorporate in daily living.

Here are two of my favorites:

Body Scan by Jon Kabat-Zinn

UCLA Free Meditations

Here is a quick 3 minute one that I enjoy!

 

Cognitive Triangle

~ @EspinozaLizLCSW ~ Leave a comment

How often do you notice when your thoughts are impacting your feelings which in turn impacts the choices and actions you take or decide not to take?

cbt-triangle

NYS Office of MH News Nov 2016

~ @EspinozaLizLCSW ~ Leave a comment

NYS OMH Interviewinterview pic2.jpg

Check out this article about a day in the life of a social worker.  I’m blessed to have such a profession!

Thinking Mistakes

~ @EspinozaLizLCSW ~ Leave a comment

I wanted to share this great list of thinking mistakes, also known as cognitive distortions, we all make from time to time.  It’s important to note which one is your go to when you’re not in a good place so you can hopefully catch yourself or your thought and shift gears.  Whether it’s taking a moment to self care, give yourself a positive pep talk, or taking a break.

I found this list on Psychology Tools which sums up the most common ones out there.