{"id":1499,"date":"2026-04-27T16:55:56","date_gmt":"2026-04-27T16:55:56","guid":{"rendered":"https:\/\/globalcomp2dev.wpenginepowered.com\/video\/managing-the-experience-of-pain\/"},"modified":"2026-07-15T05:19:24","modified_gmt":"2026-07-15T05:19:24","slug":"managing-the-experience-of-pain","status":"publish","type":"video","link":"https:\/\/www.globalcompassioncoalition.org\/es\/video\/managing-the-experience-of-pain\/","title":{"rendered":"Gestionar la experiencia del dolor"},"content":{"rendered":"<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"PR\u00c1CTICA: Manejo de la experiencia del dolor\" width=\"1080\" height=\"608\" src=\"https:\/\/www.youtube.com\/embed\/jDdMKEi93-A?list=PLRrTm0CoRR-jwmKaNbxm1hLoJwOEewFzI\"  allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">En esta edici\u00f3n de Consejos P\u00edldores del Centro para la Excelencia Masculina, el Dr. John Rettger, psic\u00f3logo licenciado, le gu\u00eda a trav\u00e9s de una pr\u00e1ctica de meditaci\u00f3n. Esta sesi\u00f3n en particular aplica el m\u00e9todo de las dos flechas descrito en el Consejo anterior, en forma de una pr\u00e1ctica de meditaci\u00f3n experiencial. En lugar de centrarse \u00fanicamente en la respiraci\u00f3n, el Dr. Rettger le invita a expandir su conciencia hacia la naturaleza de sus pensamientos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lo ideal es que te encuentres en un lugar donde puedas sentarte o pararte en silencio y con plena consciencia. Bienvenidos a otro episodio de Reflexiones Psicoespirituales con John. Soy su anfitri\u00f3n, el Dr. John Rector. Esta es una pr\u00e1ctica de meditaci\u00f3n muy b\u00e1sica, un poco m\u00e1s orientada a lo que yo llamar\u00eda el lado contemplativo. En lugar de centrarnos \u00fanicamente en un punto de referencia como la respiraci\u00f3n, trabajaremos con una mayor consciencia para ir m\u00e1s all\u00e1 de la respiraci\u00f3n y observar la naturaleza de nuestros pensamientos, realizando as\u00ed una indagaci\u00f3n m\u00e1s contemplativa.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As\u00ed que les animo a adoptar una postura c\u00f3moda para esta pr\u00e1ctica, cualquiera que les funcione: sentados, de pie o acostados. Si tuviera que sugerirles una postura en particular, ser\u00eda una que equilibre la comodidad y la concentraci\u00f3n. Si se sientan, h\u00e1ganlo lo mejor que puedan, de manera que la respiraci\u00f3n fluya libremente. Piensen en alargar la columna vertebral.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mientras te acomodas, t\u00f3mate un momento para concentrarte en tu respiraci\u00f3n. Al comienzo de la pr\u00e1ctica, simplemente observa la naturaleza de tu respiraci\u00f3n. Si te sientes un poco inc\u00f3modo durante la pr\u00e1ctica de hoy, intenta respirar m\u00e1s profundamente y con m\u00e1s calma. Al ralentizar y profundizar la respiraci\u00f3n, te ayudar\u00e1 a conectar con una sensaci\u00f3n de tranquilidad y relajaci\u00f3n. Observa si puedes notar alguna sensaci\u00f3n f\u00edsica que ocurra con la respiraci\u00f3n. Por ejemplo, al inhalar, puedes sentir la expansi\u00f3n del abdomen. Al exhalar, una suave y natural contracci\u00f3n del abdomen. Simplemente respira de cinco a siete veces por tu cuenta, as\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Y luego, al observar la siguiente exhalaci\u00f3n, cambiaremos deliberadamente el foco de nuestra atenci\u00f3n hacia los objetos mentales. Esto incluye pensamientos que pasan por tu mente, im\u00e1genes que se forman y recuerdos. A medida que surgen pensamientos, im\u00e1genes o recuerdos, la pr\u00e1ctica consiste simplemente en observarlos. Los ves como ves las nubes en el cielo, observando c\u00f3mo estos objetos mentales pasan lentamente, igual que ves las nubes flotando en el firmamento. Observa c\u00f3mo se siente.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ahora, mientras est\u00e1s aqu\u00ed practicando con objetos mentales, simplemente observa si un pensamiento o evento en particular llega a tu conciencia. En lugar de simplemente observarlo pasar, trabajaremos un poco con \u00e9l. As\u00ed que presta atenci\u00f3n a alg\u00fan objeto mental. Indagaremos internamente c\u00f3mo te afecta este objeto mental en particular. Puedes preguntarte: &quot;\u00bfCu\u00e1l es mi reacci\u00f3n f\u00edsica aqu\u00ed?&quot;. As\u00ed que sintoniza con tu cuerpo f\u00edsico y observa, por ejemplo, si mi cuerpo se tensa o se contrae, o si aprieto alguna parte. Simplemente observa. En la medida de lo posible, observa el efecto de este objeto mental junto con la reacci\u00f3n f\u00edsica.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Observa tambi\u00e9n la reacci\u00f3n emocional. \u00bfAcaso el cuerpo emocional evoca alg\u00fan sentimiento en particular, como tristeza, ira o frustraci\u00f3n? Quiz\u00e1s haya alegr\u00eda o regocijo. Observa la conexi\u00f3n entre el pensamiento, las sensaciones f\u00edsicas y las emociones. Adem\u00e1s, intenta percibir, en la medida de lo posible, si existe alg\u00fan comportamiento deseado. En este contexto, comportamiento puede significar el deseo de abandonar la pr\u00e1ctica. Un comportamiento podr\u00eda ser una experiencia casi mental, el af\u00e1n de aferrarse a una sensaci\u00f3n, emoci\u00f3n o recuerdo placentero. Por otro lado, podr\u00eda tratarse de rechazar algo, de querer huir de la experiencia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En la medida de lo posible, mantente presente, sintiendo, observando, siendo testigo, pero siempre sabiendo que tienes el control de esta pr\u00e1ctica, as\u00ed que siempre existe la opci\u00f3n, si las cosas se vuelven demasiado intensas, de soltar y volver atr\u00e1s y liberar la pr\u00e1ctica con la exhalaci\u00f3n. Y si te sientes bien, mantente conectado y observa si te est\u00e1s quedando atrapado en alguna dimensi\u00f3n de la experiencia que podr\u00eda estar generando m\u00e1s sufrimiento. Y esta es la segunda flecha que discutimos en nuestra ense\u00f1anza anterior. Simplemente observa cualquier narrativa que puedas estar generando. Si eso sucede, no hay juicios al respecto. Simplemente intenta tomar una respiraci\u00f3n y regresar al lugar de conciencia de testigo aqu\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Entonces puedes hacer una pausa y quedarte m\u00e1s tiempo en esta experiencia, o si te sientes listo para salir de la meditaci\u00f3n, t\u00f3mate un momento para observar lo que est\u00e9 presente en tu mente y cultiva intencionalmente un sentimiento de gratitud hacia esta experiencia y hacia ti mismo. Reconoce que meditar es un verdadero acto de bondad, generosidad y amor propio, sabiendo que al retomar tus actividades diarias, tu coraz\u00f3n estar\u00e1 m\u00e1s abierto y eso ser\u00e1 percibido por los dem\u00e1s.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Y luego terminaremos nuestra pr\u00e1ctica con una respiraci\u00f3n profunda y relajante. Inhalen profundamente por la nariz y suspiren al exhalar. Les agradezco mucho que hayan dedicado tiempo a esta pr\u00e1ctica hoy. Si esta pr\u00e1ctica les ha generado cierta inestabilidad o les ha provocado muchas emociones, les recomiendo trabajar con un gu\u00eda experimentado. Puede ser un profesional de la salud mental con licencia, un profesor de meditaci\u00f3n cualificado y con experiencia, o un maestro de alguna tradici\u00f3n espiritual. Les agradezco nuevamente que hayan dedicado tiempo a estar aqu\u00ed hoy, y espero verlos la pr\u00f3xima vez en nuestro podcast. Que tengan un excelente resto del d\u00eda. (M\u00fasica animada)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Con esto concluye esta entrega de Consejos de Conocimiento del Centro para la Excelencia Masculina. La informaci\u00f3n aqu\u00ed presentada se trata con mayor detalle en el libro del Dr. Rettger titulado &quot;Atenci\u00f3n Plena Aplicada: Enfoques en Salud Mental para Ni\u00f1os y Adolescentes&quot;. Puede acceder a m\u00e1s recursos, incluyendo el resto de nuestros Consejos de Conocimiento en l\u00ednea en nuestro sitio web., <a href=\"https:\/\/www.menexcel.com\/\" target=\"_new\" rel=\"noopener\">www.menexcel.com<\/a>, o en las redes sociales @MenExcel.<\/p>","protected":false},"excerpt":{"rendered":"<p>In this edition of Knowledge Nuggets from the Center for Men&#8217;s Excellence, licensed psychologist Dr. John Rettger guides you through a meditation practice. 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