{"id":7624,"date":"2020-03-13T12:49:55","date_gmt":"2020-03-13T16:49:55","guid":{"rendered":"https:\/\/natural-womanhood.local\/?p=7624"},"modified":"2024-05-18T21:01:08","modified_gmt":"2024-05-19T02:01:08","slug":"como-el-mindfulness-puede-ayudar-a-mejorar-la-comunicacion-y-los-habitos-de-la-pareja-empatia-compasion-fertilidad-conciencia-2020","status":"publish","type":"post","link":"https:\/\/naturalwomanhood.org\/es\/how-mindfulness-can-help-improve-communication-and-charting-habits-for-couples-empathy-compassion-fertility-awareness-2020\/","title":{"rendered":"C\u00f3mo el mindfulness puede ayudar a mejorar la comunicaci\u00f3n y los h\u00e1bitos de la pareja"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Una de las ventajas m\u00e1s populares de utilizar un m\u00e9todo basado en el conocimiento de la fertilidad (FABM) para las parejas es que<\/span> <a href=\"https:\/\/naturalwomanhood.org\/es\/metodos-de-conocimiento-de-la-fertilidad-fabms-pfn-mejora-las-relaciones-comunicacion\/\"><span style=\"font-weight: 400;\">mejora la comunicaci\u00f3n<\/span><\/a><span style=\"font-weight: 400;\"> entre los miembros de la pareja, lo que, a su vez, mejora la calidad de la relaci\u00f3n. Aun as\u00ed, hablar del moco cervical y otros signos de fertilidad puede resultar un poco inc\u00f3modo, sobre todo al principio. Adem\u00e1s, hablar sobre c\u00f3mo interpretar esos signos de fertilidad y su impacto en la relaci\u00f3n puede resultar frustrante en ocasiones.\u00a0<\/span><\/p>\n<p>Aunque el conocimiento de la fertilidad puede mejorar la comunicaci\u00f3n, no ocurre de la noche a la ma\u00f1ana. Hace falta voluntad por parte de ambos miembros de la pareja y el compromiso de superar los momentos m\u00e1s dif\u00edciles y frustrantes. Existen <a href=\"https:\/\/naturalwomanhood.org\/es\/como-hablar-con-confianza-sobre-los-metodos-de-conocimiento-de-la-fertilidad-pfn-con-la-pareja-dudosa-obgyn-2019\/\">muchas estrategias de comunicaci\u00f3n \u00fatiles<\/a> que merece la pena estudiar y aplicar a tu relaci\u00f3n, pero hoy nos centraremos en la estrategia de <i>atenci\u00f3n plena<\/i>y c\u00f3mo puede hacer que hablar de tu ciclo sea un poco m\u00e1s f\u00e1cil.<\/p>\n<h2 id=\"how-mindfulness-can-help-charting-couples\"><b>C\u00f3mo el mindfulness puede ayudar a las parejas que trazan<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Solemos asociar la atenci\u00f3n plena con la meditaci\u00f3n y los yoguis, pero en realidad es una <\/span><a href=\"https:\/\/naturalwomanhood.org\/es\/como-el-mindfulness-puede-mejorar-tus-habitos-graficos-reducir-el-estres-empoderar-a-las-mujeres-2020\/\"><span style=\"font-weight: 400;\">m\u00e9todo cient\u00edfico<\/span><\/a><span style=\"font-weight: 400;\"> para<\/span> <span style=\"font-weight: 400;\">reducir el estr\u00e9s y mejorar el bienestar general.<\/span> <i><span style=\"font-weight: 400;\">Mindfulness<\/span><\/i><span style=\"font-weight: 400;\"> es un t\u00e9rmino utilizado para describir la <a href=\"https:\/\/greatergood.berkeley.edu\/topic\/mindfulness\/definition\">pr\u00e1ctica de la concentraci\u00f3n en el momento presente<\/a> y observar tus pensamientos, emociones, sensaciones y tu entorno sin juzgarlos. Varios de los<\/span> <a href=\"https:\/\/greatergood.berkeley.edu\/topic\/mindfulness\/definition#why-practice-mindfulness\"><span style=\"font-weight: 400;\">beneficios<\/span><\/a><span style=\"font-weight: 400;\"> de mindfulness tambi\u00e9n podr\u00eda repercutir directa y positivamente en su relaci\u00f3n. Se ha demostrado que la atenci\u00f3n plena aumenta las emociones positivas y la empat\u00eda, y mejora la calidad de las relaciones y la capacidad de tomar decisiones. Tambi\u00e9n aumenta nuestra capacidad de ser compasivos con nosotros mismos y con los dem\u00e1s.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">La empat\u00eda es fundamental para comprender los puntos de vista de la otra persona a la hora de trazar un gr\u00e1fico y de implicar a tu pareja en el proceso. Por ejemplo, es \u00fatil poder entender lo que tu pareja puede estar pensando y sintiendo sobre el proceso de elaboraci\u00f3n del gr\u00e1fico o sobre la toma de decisiones basadas en tus observaciones. Adem\u00e1s, es \u00fatil que tu pareja entienda lo que t\u00fa piensas y sientes, sobre todo si ten\u00e9is puntos de vista diferentes sobre el proceso. La comunicaci\u00f3n emp\u00e1tica puede ayudar a salvar esa distancia, y la atenci\u00f3n plena es una forma estupenda de facilitar esa conversaci\u00f3n porque ayuda a ambos a liberarse del estr\u00e9s y a identificar sus sentimientos y pensamientos individuales antes de comunicarlos. Esto aumenta las posibilidades de que se produzca una conversaci\u00f3n productiva y tranquila, que acabe con ambos sinti\u00e9ndose comprendidos y m\u00e1s cerca el uno del otro (en lugar de un acalorado debate que acabe con los sentimientos de ambos heridos).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Del mismo modo, se ha demostrado que la atenci\u00f3n plena<\/span> <a href=\"https:\/\/greatergood.berkeley.edu\/article\/item\/does_mindfulness_make_you_compassionate\"><span style=\"font-weight: 400;\">aumentar<\/span><\/a><span style=\"font-weight: 400;\"> La compasi\u00f3n hacia uno mismo y hacia los dem\u00e1s, que tambi\u00e9n es beneficiosa para la comunicaci\u00f3n con la pareja. Cuando eres capaz de entender su punto de vista (empat\u00eda), tambi\u00e9n puedes mostrar compasi\u00f3n hacia tu pareja si est\u00e1is teniendo una interacci\u00f3n especialmente dif\u00edcil. De repente, una conversaci\u00f3n que normalmente acabar\u00eda con sentimientos heridos puede convertirse en una conversaci\u00f3n que profundice en la comprensi\u00f3n mutua, todo gracias a la compasi\u00f3n.\u00a0<\/span><\/p>\n<h2 id=\"try-this-simple-exercise-to-practice-mindfulness\"><b>Prueba este sencillo ejercicio para practicar la atenci\u00f3n plena:<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Si\u00e9ntese c\u00f3moda y tranquilamente en una silla, con los dos pies en el suelo y las manos apoyadas en el regazo. Cierra los ojos e inspira lentamente por la nariz contando hasta cuatro. Aguante la respiraci\u00f3n mientras cuenta hasta cuatro. A continuaci\u00f3n, espire tan despacio como pueda por la boca. Repita la operaci\u00f3n. Mientras lo haces, intenta concentrarte en la sensaci\u00f3n f\u00edsica del proceso de respiraci\u00f3n. Siente c\u00f3mo el aire llena tus pulmones y c\u00f3mo lo sueltas. A continuaci\u00f3n, empieza a observar, utilizando tus cinco sentidos, lo que ocurre a tu alrededor. Tambi\u00e9n puedes observar los pensamientos que tienes. La clave de la atenci\u00f3n plena es simplemente observar esos pensamientos y lo que ocurre en tu entorno en lugar de juzgarlos. Por ejemplo, si te das cuenta de que est\u00e1s pensando en lo que vas a cenar esta noche, reconoce que est\u00e1s pensando en la cena y luego vuelve a observar el resto de tus pensamientos en lugar de reprenderte por distraerte. Es dif\u00edcil, sobre todo al principio, observar los pensamientos sin juzgarlos, pero es la clave para que la atenci\u00f3n plena funcione. Sigue practicando este ejercicio y observa c\u00f3mo te sientes cada vez que lo intentes. Deber\u00edas sentirte m\u00e1s relajado, menos estresado y m\u00e1s consciente de tus pensamientos y emociones, lo que, a su vez, aumenta tu capacidad para comunic\u00e1rselos a tu pareja. Piensa en la atenci\u00f3n plena como una forma de calmar las aguas del ajetreo de la vida para que puedas ver lo que aflora a la superficie.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Otra forma sencilla de practicar la atenci\u00f3n plena y reducir el estr\u00e9s es mediante la respiraci\u00f3n profunda. Mediante un sencillo ejercicio de respiraci\u00f3n profunda<\/span> <a href=\"https:\/\/www.youtube.com\/watch?v=5DqTuWve9t8\"><span style=\"font-weight: 400;\">como \u00e9sta<\/span><\/a><span style=\"font-weight: 400;\">Con este ejercicio, puedes reducir el estr\u00e9s y ser m\u00e1s consciente de lo que ocurre en el momento presente (en lugar de preocuparte por el pasado o el futuro). Es un ejercicio estupendo para hacer en cualquier momento en que est\u00e9s estresado o antes de mantener una conversaci\u00f3n que creas que puede ser dif\u00edcil.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">No importa en qu\u00e9 punto de la planificaci\u00f3n familiar te encuentres, es \u00fatil recordar que los momentos dif\u00edciles pasar\u00e1n y que otras parejas est\u00e1n en el mismo viaje que t\u00fa. Y, sobre todo, que tu pareja est\u00e1 en el camino contigo y que, con las t\u00e9cnicas adecuadas, podr\u00e9is estrechar lazos.\u00a0<\/span><\/p>\n<h3 id=\"additional-reading\">Lecturas complementarias<\/h3>\n<p><a href=\"https:\/\/naturalwomanhood.org\/es\/como-el-mindfulness-puede-mejorar-tus-habitos-graficos-reducir-el-estres-empoderar-a-las-mujeres-2020\/\">C\u00f3mo la atenci\u00f3n plena puede mejorar sus h\u00e1bitos de elaboraci\u00f3n de gr\u00e1ficos<\/a><\/p>\n<p><a href=\"https:\/\/naturalwomanhood.org\/es\/beneficios-de-los-graficos-para-la-salud-mental-ansiedad-depresion-fertilidad-2020\/\">Beneficios de los gr\u00e1ficos para la salud mental<\/a><\/p>\n<p><a href=\"https:\/\/naturalwomanhood.org\/es\/como-afrontar-los-miedos-al-uso-de-un-fabm-no-tengas-miedo-al-conocimiento-de-la-fertilidad-eficacia-del-fabm-2020\/\">\u00bfQui\u00e9n teme al conocimiento de la fertilidad? C\u00f3mo afrontar los miedos a utilizar un FABM<\/a><\/p>\n<p><a href=\"https:\/\/naturalwomanhood.org\/es\/consejos-practicos-y-estrategias-para-convertir-la-elaboracion-de-graficos-en-un-habito-rutina-de-conocimiento-de-la-fertilidad-2020\/\">A\u00f1o nuevo, h\u00e1bitos (buenos) nuevos: Estrategias pr\u00e1cticas para convertir en rutina el conocimiento de la fertilidad<\/a><\/p>\n<p><a href=\"https:\/\/naturalwomanhood.org\/es\/10-formas-en-que-el-conocimiento-de-la-fertilidad-mejora-tu-vida-amorosa\/\">10 maneras en que la conciencia de la fertilidad mejora su vida amorosa<\/a><\/p>","protected":false},"excerpt":{"rendered":"Uno de los beneficios m\u00e1s populares de utilizar un m\u00e9todo basado en el conocimiento de la fertilidad (FABM) para las parejas es que mejora la comunicaci\u00f3n entre...","protected":false},"author":47,"featured_media":7625,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","csco_singular_sidebar":"","csco_page_header_type":"","csco_page_load_nextpost":"","csco_post_video_location":[],"csco_post_video_url":"","csco_post_video_bg_start_time":0,"csco_post_video_bg_end_time":0,"footnotes":""},"categories":[5310,5179],"tags":[58,5857],"class_list":{"0":"post-7624","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fam-and-relationships","8":"category-fertility-awareness-methods","9":"tag-natural-family-planning","10":"tag-relationship-health","11":"cs-entry","12":"cs-video-wrap"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.2 (Yoast SEO v27.2) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Mindfulness in Charting: Tips for Couples - Natural Womanhood<\/title>\n<meta name=\"description\" content=\"Fertility awareness can improve communication for couples, but it doesn&#039;t happen overnight. Using a strategy known as mindfulness can help.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/naturalwomanhood.org\/es\/como-el-mindfulness-puede-ayudar-a-mejorar-la-comunicacion-y-los-habitos-de-la-pareja-empatia-compasion-fertilidad-conciencia-2020\/\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Mindfulness Can Help Improve Communication and Charting Habits for Couples\" \/>\n<meta property=\"og:description\" content=\"One popular benefit of using a Fertility Awareness-Based Method (FABM) for couples is that it improves communication between partners which, in turn,\" \/>\n<meta property=\"og:url\" content=\"https:\/\/naturalwomanhood.org\/es\/como-el-mindfulness-puede-ayudar-a-mejorar-la-comunicacion-y-los-habitos-de-la-pareja-empatia-compasion-fertilidad-conciencia-2020\/\" \/>\n<meta property=\"og:site_name\" content=\"Natural Womanhood\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/NaturalWomanhood\" \/>\n<meta property=\"article:published_time\" content=\"2020-03-13T16:49:55+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-19T02:01:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/naturalwomanhood.org\/wp-content\/uploads\/caleb-ekeroth-wSBQFWF77lI-unsplash-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1707\" \/>\n\t<meta property=\"og:image:height\" content=\"2560\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Julia Hogan-Werner, LCPC\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@naturwomanhood\" \/>\n<meta name=\"twitter:site\" content=\"@naturwomanhood\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Julia Hogan-Werner, LCPC\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/naturalwomanhood.org\/how-mindfulness-can-help-improve-communication-and-charting-habits-for-couples-empathy-compassion-fertility-awareness-2020\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/naturalwomanhood.org\/how-mindfulness-can-help-improve-communication-and-charting-habits-for-couples-empathy-compassion-fertility-awareness-2020\/\"},\"author\":{\"name\":\"Julia Hogan-Werner, LCPC\",\"@id\":\"https:\/\/naturalwomanhood.org\/#\/schema\/person\/1841c3aa0784d499d7417fe9885ee9f8\"},\"headline\":\"How Mindfulness Can Help Improve Communication and Charting Habits for Couples\",\"datePublished\":\"2020-03-13T16:49:55+00:00\",\"dateModified\":\"2024-05-19T02:01:08+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/naturalwomanhood.org\/how-mindfulness-can-help-improve-communication-and-charting-habits-for-couples-empathy-compassion-fertility-awareness-2020\/\"},\"wordCount\":911,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/naturalwomanhood.org\/#organization\"},\"image\":{\"@id\":\"https:\/\/naturalwomanhood.org\/how-mindfulness-can-help-improve-communication-and-charting-habits-for-couples-empathy-compassion-fertility-awareness-2020\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/naturalwomanhood.org\/wp-content\/uploads\/caleb-ekeroth-wSBQFWF77lI-unsplash-scaled.jpg\",\"keywords\":[\"natural family planning\",\"relationship health\"],\"articleSection\":[\"FAM and Relationships\",\"Fertility Awareness Methods\"],\"inLanguage\":\"es\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/naturalwomanhood.org\/how-mindfulness-can-help-improve-communication-and-charting-habits-for-couples-empathy-compassion-fertility-awareness-2020\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/naturalwomanhood.org\/how-mindfulness-can-help-improve-communication-and-charting-habits-for-couples-empathy-compassion-fertility-awareness-2020\/\",\"url\":\"https:\/\/naturalwomanhood.org\/how-mindfulness-can-help-improve-communication-and-charting-habits-for-couples-empathy-compassion-fertility-awareness-2020\/\",\"name\":\"Mindfulness in Charting: Tips for Couples - 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