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What do I need to be able to do this course?
Once you have enrolled in any of the courses on offer, you will receive instructions to access the platform, where you will find a specific section with information about the course. In this section you will find the links to the synchronous (live) video conferencing sessions that you will be able to access on the given dates, and the materials for the session, both presentations and additional materials used.
To access the course, you will need a computer and an Internet connection. To facilitate the connection, we recommend you use an Ethernet cable or have your computer close to the router for a stronger WiFi signal.
When you access the session, we recommend you do so in a quiet place with as few interruptions or distractions as possible, with suitable lighting and a comfortable chair. If you feel the need, you can keep a meditation cushion on hand for use in the guided meditations and interchange it with the chair during the session.
Remember to check that your computer’s camera, speaker and microphone are working correctly before connecting to the live session. We recommend you keep your camera on throughout the session.
How long will I have to access the content?
From the time the course is held, you will have access to the platform that allows you to download and revise all the material from the different sessions. We will provide you with the presentations shown during the sessions and any complementary material that may be of use.
Because of the importance we place on live sessions, they will not be recorded for later viewing.
Are compassion and meditation the same thing?
Meditation isn’t the same as compassion. There is a wide range of meditation types that differ according to the situation, approach and action mechanism.
In our case, attachment-based compassion therapy uses meditation as a tool for training our compassion towards ourselves and others.
Is there a specific posture required for meditating?
There are a number of recommended postures, or positions, for meditating. However, we recommend you find a suitable posture that makes the most sense for you. It has to be a comfortable and steady posture, but one that doesn’t require a great deal of effort so that you can keep it up for the necessary time.
You can meditate while seated on a chair with your feet resting on the floor, with your back straight and your hands on your lap; seated on a cushion (zafu) on the floor; or use a meditation bench.
Las posturas más comunes desde el suelo son de rodillas o la birmana pudiendo realizar también loto completo, medio loto o cuarto de loto. En todas estas posturas lo más importante es que la cadera permanezca por encima de las rodillas y que ambas rodillas toquen el suelo o la esterilla.
A excepción de alguna práctica concreta como es el Body Scan (o escáner corporal) no se recomienda la práctica tumbada por inducir en mayor medida a la somnolencia.
What happens if I already meditate regularly?
It doesn’t matter. In fact, you are to be congratulated. We encourage you to continue with your habitual practice, but with the inclusion of what you learn throughout the different courses. You may need to devote more time to compassion therapy at certain times at the beginning and during the courses, but we expect that you will gradually incorporate what you learn into your practice plan or usual meditation routine.
Does compassion meditation have any adverse effects?
Research has shown that certain unexpected effects may occur from time to time during the practice of meditation, such as dizziness, drowsiness, numbness of parts of the body (mainly legs and feet), physical pain, headache, heightened emotions and emotional distress.
These effects generally tend to be part of the practice of meditation and of learning how to meditate. At times they may be associated with specific aspects of posture or reveal the physical or emotional state of the person.
Should you experience any adverse or unexpected effects, we encourage you to contact the teacher of the course, who will advise and guide you through the process.
During the course, we will provide you with strategies that will allow you to cope with such experiences.
It is important to remember that these training courses have a psychoeducational design and are not meant to be psychological treatments or interventions.
What can I do if I fall asleep while meditating?
Feeling sleepy or drowsy while meditating is common and quite normal. One of the first things to do is to be aware of what is happening and dealing with it with kindness and understanding.
If you fall asleep during a meditation exercise, once you have become aware of it, pick up the instructions from where you left off.
Tips for stopping yourself from feeling drowsy include meditating with your eyes open or half-open and the use of movement meditation techniques and timers to remind you that you are in the middle of a practice.
If you often fall asleep while meditating, it might be advisable to check your sleeping patterns in case you need to adjust the hours your body needs to rest. You can also check the times you meditate and find a more suitable time when it is less easy to fall asleep or when you are less tired.
What can I do if I feel discomfort while meditating?
If you experience any discomfort, the first recommendation is to be aware of it and focus on observing the phenomenon that is taking place with curiosity. Once you are aware of it, you can return your attention to the instructions for the practice and continue with the meditation as much as you can.
If the feeling of emotional or physical discomfort grows more intense and/or involves a particular difficulty at that time, a general instruction is to focus on your breathing for the rest of the meditation and “suspend” or stop the compassion practice that is being performed. You can go back to this practice another time, whenever you’re ready. This also helps you to judge the pace at which you will be able to advance
If the discomfort persists or interrupts/hinders your practice, you may need to make it the focus of your meditation. You will learn the tools that can help you in this respect during the courses.
You can also ask your teachers to show you how to manage your discomfort.
What can I do if I can’t concentrate?
In order to follow the compassion practices, it is important that you are able to concentrate and follow the instructions we give you throughout the guided meditations. However, you should also be aware that you will often encounter distractions and your attention may wander for different reasons.
If, during a particular meditation, you find it hard to concentrate, check whether it has something to do with how you feel or with something that happened during the day. During the meditation, try to be aware of those distractions, and each time you observe them, you can return your attention to the specific instruction regarding the meditation with kindness and understanding.
If you generally have difficulty in holding your attention, devote a few minutes to focusing your attention and steadying your mind by doing mindful breathing before starting the compassion meditation. You can keep up this practice for a time.
Take advantage of the entire ritual, from sitting down to start mediation, to focus your attention on what you are doing. As far as possible, focus on the physical sensations that occur at a specific point on your body as you breathe (e.g. nostrils, chest or abdomen) and keep feeling them and observing them for a few minutes. If your attention wanders, direct it back to that point with kindness and understanding. This will be the starting point and essential instruction. Some people find it useful to count their breaths. For instance, count from one to ten while breathing in and out, and then start over.
What can I do if I find it difficult to visualize?
Compassion practices belong to the group of constructive, or generative, meditations, and the use of visualization is one of their characteristics. We will be providing you with instructions during each meditation for you to follow.
Some people find it easier than others to imagine or visualize. Although this aspect can be trained through practice, the most important thing will be for you to be able to feel that visualization or connect with what you’re inducing through meditation. These aspects will become simpler with practice.
Do I need to have experience in mindfulness or meditation to do this course?
There is no requirement for prior experience in mindfulness or meditation to do the ABCT Basics course. During the course, we will be providing you with all the tools your need to continue your learning process. You will find theory, practical material and resources to support your learning. You can also adjust the difficulty of your practices according to the point you have reached by adapting them to your current situation. As you gradually feel more prepared, you will be able to advance at a suitable pace.
In order to enrol in the ABCT Teacher Training course, the prerequisite is to have completed the ABCT Basics course and one year of subsequent individual practice.
What does each course qualify me to do?
The ABCT Basics course is aimed at any person interested in finding out about attachment-based compassion therapy so that it can be applied to their daily life and improve their well-being. In order to advance along the pathway to becoming a teacher, completion of this course is required.
The ABCT Teacher Training course is a complete and exacting training programme that qualifies you to become a teacher of attachment-based compassion therapy.
Descubre cómo los resultados del programa demuestran que los participantes aprenden a conectar con recursos internos.
These resources allow them to cope more effectively with situations that would previously cause distress and/or discomfort, and enable them to implement more adequate and positive strategies