{"id":20548,"date":"2023-08-03T18:55:06","date_gmt":"2023-08-03T16:55:06","guid":{"rendered":"https:\/\/annaflores.es\/?p=20548"},"modified":"2026-07-21T11:03:33","modified_gmt":"2026-07-21T09:03:33","slug":"tecnica-per-estar-present-en-el-aqui-i-ara","status":"publish","type":"post","link":"https:\/\/annaflores.es\/ca\/tecnica-para-estar-presente-en-el-aqui-y-el-ahora\/","title":{"rendered":"T\u00e8cnica per estar present a l&#039;aqu\u00ed i ara"},"content":{"rendered":"<p><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1424.8px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:0px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1\"><p style=\"text-align: left;\"><div class=\"fusion-video fusion-youtube fusion-aligncenter\" style=\"--awb-max-width:600px;--awb-max-height:360px;--awb-width:100%;\"><div class=\"video-shortcode\"><lite-youtube videoid=\"zpFeaWzjUcM\" class=\"landscape\" params=\"wmode=transparent&autoplay=1&amp;rel=0&amp;controls=0&amp;modestbranding=1&amp;enablejsapi=1\" title=\"YouTube v\u00eddeo player 1\" data-button-label=\"Play Video\" width=\"600\" height=\"360\" data-thumbnail-size=\"auto\" data-no-cookie=\"on\"><\/lite-youtube><\/div><\/div><\/p>\n<\/div><\/div><\/div><\/div><\/div><br \/>\n<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-2 fusion-flex-container nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1424.8px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-1 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-2\"><h2>Per qu\u00e8 ens costa tant ser presents<\/h2>\n<\/p>\n<p>Per ser present a l&#039;aqu\u00ed i l&#039;ara, la via m\u00e9s r\u00e0pida no \u00e9s \u00abdeixar la ment en blanc\u00bb \u2014aix\u00f2 gaireb\u00e9 mai no funciona\u2014, sin\u00f3 ocupar els sentits: quan dirigeixes l&#039;atenci\u00f3 deliberadament al que veus, sents i sents en aquest moment, el di\u00e0leg intern baixa sol, perqu\u00e8 l&#039;atenci\u00f3 no pot estar a dos llocs alhora.<\/p>\n<p>La ment humana est\u00e0 dissenyada per anticipar i per revisar: projecta escenaris futurs (preocupaci\u00f3) i repassa escenaris passats (rumiaci\u00f3). \u00c9s \u00fatil per planificar, per\u00f2 quan el mecanisme es queda enc\u00e8s tot el dia, vivim en qualsevol moment menys en aquest. L&#039;estr\u00e8s, en gran part, \u00e9s aix\u00f2: el cos aqu\u00ed i la ment en una altra banda.<\/p>\n<h2>La t\u00e8cnica sensorial, pas a pas<\/h2>\n<p>Aquest exercici utilitza els sistemes representacionals de la PNL \u2014visual, auditiu i kinest\u00e8sic\u2014 per portar l&#039;atenci\u00f3 al present:<\/p>\n<ol>\n<li><strong>Vista (5):<\/strong> anomena mentalment cinc coses que est\u00e0s veient ara mateix. Amb detall: \u00abla llum que entra per la finestra\u00bb, no nom\u00e9s \u00abfinestra\u00bb.<\/li>\n<li><strong>O\u00efda (4):<\/strong> identifica quatre sons presents: el tr\u00e0nsit, la teva respiraci\u00f3, el brunzit de l&#039;ordinador.<\/li>\n<li><strong>Tacte (3):<\/strong> localitza tres sensacions f\u00edsiques: els peus a terra, la roba sobre les espatlles, la temperatura de l&#039;aire.<\/li>\n<li><strong>Olfacte (2):<\/strong> detecta dues olors, encara que siguin subtils.<\/li>\n<li><strong>Gust (1):<\/strong> nota un sabor present a la teva boca.<\/li>\n<\/ol>\n<p>El recorregut complet dura menys de dos minuts i es pot fer a qualsevol lloc, amb els ulls oberts, sense que ning\u00fa ho noti. En acabar, la ment \u00e9s on \u00e9s el cos.<\/p>\n<h2>Quan fer-la servir<\/h2>\n<ul>\n<li>Abans d&#039;una reuni\u00f3 o presentaci\u00f3, talleu el bucle d&#039;anticipaci\u00f3.<\/li>\n<li>En moments d&#039;ansietat o aclaparament, com a primer auxili emocional.<\/li>\n<li>En arribar a casa, per canviar de context i no arrossegar el dia.<\/li>\n<li>Abans de dormir, si la ment segueix repassant arracades.<\/li>\n<\/ul>\n<h2>De la t\u00e8cnica a l&#039;h\u00e0bit<\/h2>\n<p>La t\u00e8cnica funciona des del primer \u00fas, per\u00f2 el seu veritable valor apareix amb la repetici\u00f3: cada cop que la practiques entrenes la capacitat de dirigir la teva atenci\u00f3, que \u00e9s la base de la gesti\u00f3 emocional. Al <a href=\"https:\/\/annaflores.es\/ca\/curs-practitioner-pnl\/\">Curs Practitioner de PNL<\/a> es treballa aquesta capacitat de forma sistem\u00e0tica, juntament amb eines com <a href=\"https:\/\/annaflores.es\/ca\/generar-un-estat-positiu-amb-un-ancoratge\/\">els ancoratges<\/a> i les submodalitats per gestionar estats.<\/p>\n<h2>Preguntes freq\u00fcents<\/h2>\n<p><strong>Aix\u00f2 \u00e9s el mateix que mindfulness?<\/strong><br \/>Comparteixen objectiu \u2014atenci\u00f3 al present\u2014, per\u00f2 aquesta t\u00e8cnica \u00e9s un exercici puntual i dirigit, pensat per fer-se servir en el moment en qu\u00e8 ho necessites, sense pr\u00e0ctica pr\u00e8via ni context de meditaci\u00f3.<\/p>\n<p><strong>I si la meva ment se&#039;n va mentre faig l&#039;exercici?<\/strong><br \/>\u00c9s normal i no \u00e9s una fallada: quan notis que se n&#039;ha anat, simplement torna al punt on eres. Cada volta \u00e9s precisament l&#039;entrenament.<\/p>\n<p><strong>Quantes vegades al dia la puc fer?<\/strong><br \/>Les que vulguis. Una pauta \u00fatil: tres moments fixos (mat\u00ed, migdia, nit) m\u00e9s cada cop que detectis que l&#039;estr\u00e8s puja.<\/p>\n<\/div><\/div><\/div><\/div><\/div><\/p>","protected":false},"excerpt":{"rendered":"","protected":false},"author":4,"featured_media":20551,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"video","meta":{"_acf_changed":false,"footnotes":""},"categories":[14,12],"tags":[],"class_list":["post-20548","post","type-post","status-publish","format-video","has-post-thumbnail","hentry","category-coaching","category-pnl","post_format-post-format-video"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.9 (Yoast SEO v28.1) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Te\u0301cnica para estar presente en el aqui\u0301 y el ahora<\/title>\n<meta name=\"description\" content=\"T\u00e9cnica sencilla de PNL para volver al presente cuando la mente se va al pasado o al 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