{"id":796,"date":"2026-01-21T14:32:15","date_gmt":"2026-01-21T22:32:15","guid":{"rendered":"https:\/\/blogs.oregonstate.edu\/opec\/?p=796"},"modified":"2026-01-21T14:33:03","modified_gmt":"2026-01-21T22:33:03","slug":"estar-presente","status":"publish","type":"post","link":"https:\/\/blogs.oregonstate.edu\/opec\/estar-presente\/","title":{"rendered":"Estar presente"},"content":{"rendered":"\n
\n
English<\/a><\/div>\n<\/div>\n\n\n\n
\n

\u00bfCu\u00e1ndo fue la \u00faltima vez que simplemente te sentaste? \u00bfMiraste las nubes por la ventana? \u00bfSaliste a pasear sin tel\u00e9fono? Si no podemos recordar o sentimos que no tenemos tiempo para hacerlo, significa que necesitamos m\u00e1s tiempo simplemente para ser. Este art\u00edculo es tu permiso.<\/p>\n<\/blockquote>\n\n\n\n

Pr\u00e1ctica<\/h2>\n\n\n\n

Parece que no deber\u00edamos tener que practicar estar presentes, pero el bombardeo constante de demandas interminables agota nuestra atenci\u00f3n. Reservar un poco de tiempo para desacelerar y enfocarte en una cosa, tal vez tu respiraci\u00f3n, distraerte y volver a tu respiraci\u00f3n una y otra vez es exactamente el m\u00fasculo que necesitamos fortalecer. La pr\u00e1ctica regular de meditaci\u00f3n ayudar\u00e1, pero cada vez que puedas recordar volver a enfocarte, est\u00e1s practicando. Prueba la meditaci\u00f3n de pasas compartida por Elena Aguilar. \u00a1Es solo una meditaci\u00f3n corta de 3 minutos y puedes comer! Karen Maezen Miller sugiere configurar un temporizador para ayudarnos a enfocarnos en una cosa a la vez. Podemos limitar nuestras distracciones solo entrando a las redes sociales hasta que suene el temporizador, o despejando las encimeras de la cocina durante 5 minutos sin que nos arrastren en otra direcci\u00f3n. Estamos practicando permanecer presentes.<\/p>\n\n\n\n

Mu\u00e9vete<\/h2>\n\n\n\n

Es f\u00e1cil dejarse llevar por nuestros pensamientos. Mover el cuerpo y conectar con lo que se siente puede darle a nuestra mente algo m\u00e1s en qu\u00e9 enfocarse, permiti\u00e9ndonos liberar nuestros pensamientos. Linda Graham escribe: \u00abCada vez que mueves el cuerpo y cambias de postura, cambias tu fisiolog\u00eda, lo que, a su vez, cambia la actividad de tu sistema nervioso aut\u00f3nomo. Por lo tanto, puedes usar el movimiento para cambiar tus emociones y tu estado de \u00e1nimo\u00bb. El yoga nos anima a conectar la respiraci\u00f3n con nuestras posturas. Dar un paseo corto tambi\u00e9n puede romper nuestros patrones. Idealmente, dejar\u00edamos el tel\u00e9fono atr\u00e1s, escuchar\u00edamos los sonidos que nos rodean y disfrutar\u00edamos del paisaje. Cambiar sutilmente de postura (de pie si hemos estado sentados, o viceversa) y hacer un par de estiramientos, como elevaciones de pantorrillas, tambi\u00e9n puede ayudarnos a tomar conciencia de nuestro cuerpo f\u00edsico y recordarnos que debemos escuchar lo que necesita.<\/p>\n\n\n\n

Una sola tarea<\/strong><\/h2>\n\n\n\n

Hemos o\u00eddo que la multitarea nos ralentiza, pero sigo convencida de que puedo hacer varias cosas a la vez, o al menos alternar f\u00e1cilmente. Mientras investigaba y escrib\u00eda este art\u00edculo, mis hijos me interrumpieron, le escrib\u00ed un mensaje a una amiga porque record\u00e9 que era su cumplea\u00f1os y borr\u00e9 algunos correos electr\u00f3nicos a medida que llegaban, entre otras distracciones. Me imagino que esto me resulta familiar. Limitar las distracciones puede ayudar. “Esto puede significar buscar un lugar m\u00e1s tranquilo para trabajar, apagar el tel\u00e9fono y desactivar las notificaciones y alarmas”, sugiere Kendra Cherry. Usar un temporizador, como se sugiri\u00f3 anteriormente, me ayuda a concentrarme en una sola tarea. Cuando tengo pocos minutos para hacer algo, puedo mantenerme mejor concentrada.<\/strong><\/p>\n\n\n\n

“A veces es necesario hacer una pausa en el ‘hacer’ y concentrarse en el ‘ser’; para construir y fortalecer realmente las conexiones contigo mismo y con los dem\u00e1s en tu mundo”, escribe Pam Willsey. \u00bfCu\u00e1ndo fue la \u00faltima vez que simplemente te sentaste? \u00bfMiraste las nubes por la ventana? \u00bfSaliste a pasear sin tel\u00e9fono? Si no podemos recordar o sentimos que no tenemos tiempo para hacerlo, significa que necesitamos m\u00e1s tiempo simplemente para ser. Este art\u00edculo es tu permiso.<\/p>\n\n\n\n

Recursos (disponibles solo en ingl\u00e9s)<\/h2>\n\n\n\n

Bodyfulness<\/em><\/a> <\/em>por Christine Caldwell, PhD<\/p>\n\n\n\n

The Gift of Presence<\/em><\/a> por Caroline Welch<\/p>\n\n\n\n

How to Live Series<\/a> por Thich Nhat Hanh<\/p>\n\n\n\n

The Power of Showing Up<\/em><\/a>  por Dr. Daniel Siegel and Tina Payne Bryson<\/p>\n\n\n\n

Resilience<\/em><\/a> por Linda Graham<\/p>\n\n\n\n

\n\n\n\n

Por Megan McQueen. <\/p>\n\n\n\n

Traducci\u00f3n al espa\u00f1ol por Dr. J Senior Consulting, LLC<\/a> <\/p>\n\n\n\n

Megan McQueen es una cari\u00f1osa maestra, entrenadora, consultora y escritora. Basa su trabajo en la educaci\u00f3n emp\u00e1tica, para lo cual imparte un fuerte sentido de comunidad y habilidades sociales a aquellos con quienes trabaja. Megan prioriza el aprendizaje emocional y las habilidades de resoluci\u00f3n de problemas. Cuando no est\u00e1 trabajando, lo m\u00e1s probable es que est\u00e9 jugando con su esposo, sus dos hijos y su perrito.<\/em><\/p>\n\n\n\n

\u00a1Lea y obtenga m\u00e1s informaci\u00f3n sobre <\/em>Oregon Parenting Education Collaborative<\/em><\/a> en nuestro blog<\/em><\/a>.<\/p>\n\n\n\n

\n
Lee Todas Notas en Espa\u00f1ol<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

\u00bfCu\u00e1ndo fue la \u00faltima vez que simplemente te sentaste? \u00bfMiraste las nubes por la ventana? \u00bfSaliste a pasear sin tel\u00e9fono? Si no podemos recordar o sentimos que no tenemos tiempo para hacerlo, significa que necesitamos m\u00e1s tiempo simplemente para ser. Este art\u00edculo es tu permiso. Pr\u00e1ctica Parece que no deber\u00edamos tener que practicar estar presentes, […]<\/p>\n","protected":false},"author":12148,"featured_media":797,"comment_status":"closed","ping_status":"open","sticky":false,"template":"templates\/template-full-width.php","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[9],"tags":[],"class_list":["post-796","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-espanol"],"yoast_head":"\nEstar presente - Oregon Parenting Education Collaborative Blog<\/title>\n<meta name=\"description\" content=\"\u00bfCu\u00e1ndo fue la \u00faltima vez que simplemente te sentaste? 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