Diario de Meditations: 9 propuestas y ejercicios
by Marcus Aurelius · 9 propuestas para la mañana y la noche · un plan de 7 días · imprímelo o guárdalo como PDF
Nine ideas from Marcus Aurelius's Meditations turned into a journal you can keep: for each one, a morning prompt to prepare the day, an evening prompt to review it, and one small thing to try. Marcus wrote the book as notes to himself, so it suits a journal. Start with the 7-day plan, or pick the idea you need today.
Cómo usar este diario
- MañanaLee una idea y responde a la propuesta de la mañana antes de empezar el día. Basta con dos o tres líneas.
- NocheAntes de acostarte, responde a la propuesta de la noche: qué pasó, qué hiciste y qué harás la próxima vez.
- Pruébalo hoyUn pequeño ejercicio para poner en práctica la idea durante el día.
Un plan de 7 días
A good life centres on your mind
Make a two-column list, what you control and what you don't, and spend today's energy on the first column.
Día 2Separate facts from added judgments
When something stings today, say the plain fact to yourself before you react.
Día 3Prepare for others without becoming angry
Before your first meeting or message, name one difficult person and decide your calm reply in advance.
Día 4Give the present your full attention
Do one ordinary task, a meal, a walk or an email, with no phone and no second task.
Día 5Make your response the work
Pick one problem you are facing and finish this sentence: 'This is a chance to practise ...'
Día 6Look past glitter to natural worth
Pick one thing you crave or fear and describe what it really is in one dry sentence.
Día 7Find a retreat within your mind
Take one two-minute pause today: close your eyes, repeat your principles, then return to the task.
Gratis durante 3 meses
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9 ideas, cada una con propuestas
1. Character grows from good examples
Marcus opens by thanking the people who shaped him and naming what each one taught him. Gratitude, for him, means putting those qualities into practice.
- Mañana
- Who taught me one good habit, and where can I use it today?
- Noche
- Which quality of someone I admire did I show today, and where did I miss the chance?
- Pruébalo hoy
- Write down three people who shaped you and one quality you learned from each.
2. Prepare for others without becoming angry
Marcus tells himself each morning that he will meet rude, ungrateful and envious people. Expecting it keeps him from being surprised, and remembering that they act from mistaken ideas keeps him from hating them.
- Mañana
- Who might test my patience today, and how do I want to answer them?
- Noche
- When someone annoyed me today, what did they think they were gaining?
- Pruébalo hoy
- Before your first meeting or message, name one difficult person and decide your calm reply in advance.
3. Give the present your full attention
Marcus reminds himself that time is limited and that only the present moment is truly lived. Each task deserves care, as if it were the last one he would do.
- Mañana
- What is the one task today that deserves my full attention?
- Noche
- What did I put off today, and what did that cost me?
- Pruébalo hoy
- Do one ordinary task, a meal, a walk or an email, with no phone and no second task.
4. Separate facts from added judgments
Someone speaks badly of you: that is the fact. Deciding that you have been harmed is a judgment you add. Marcus stays with the plain first impression and questions the verdict.
- Mañana
- What am I already telling myself about today that may not be true?
- Noche
- What upset me today? Write the bare fact in one line, then the story I added to it.
- Pruébalo hoy
- When something stings today, say the plain fact to yourself before you react.
5. Find a retreat within your mind
Marcus says you do not need the countryside or the sea to find calm. A few firm principles, called up for a minute, give you a quiet place to return from, and then you go back to work.
- Mañana
- Which two or three principles do I want to carry into today?
- Noche
- When did I lose my calm today, and what would have brought it back?
- Pruébalo hoy
- Take one two-minute pause today: close your eyes, repeat your principles, then return to the task.
6. Your good belongs with the whole
People share reason, so they belong to one community. What harms the hive cannot help the bee: serving others is part of your own good, not a loss of it.
- Mañana
- Whom can I help today without being asked?
- Noche
- Did anything I did today work against the people around me?
- Pruébalo hoy
- Do one useful thing for a colleague, neighbour or stranger, and tell no one.
7. Make your response the work
Marcus treats setbacks like a doctor's orders: unwelcome, yet material to work with. What happens is outside his control; how he answers it is his job.
- Mañana
- What obstacle can I expect today, and what could it train in me?
- Noche
- What went wrong today, and what did I make of it?
- Pruébalo hoy
- Pick one problem you are facing and finish this sentence: 'This is a chance to practise ...'
8. Look past glitter to natural worth
When something dazzles him, Marcus describes it plainly: wine is grape juice, a royal robe is wool dyed with shellfish blood. Seeing things as they are loosens fear and craving.
- Mañana
- What do I want badly right now? Describe it in plain words.
- Noche
- What did I chase today for how it looks rather than for what it is?
- Pruébalo hoy
- Pick one thing you crave or fear and describe what it really is in one dry sentence.
9. A good life centres on your mind
Marcus brings everything back to what you control: your own judgments. Time is short, people share reason with you and fame fades, so do right now without waiting for applause.
- Mañana
- What is within my control today, and what is not?
- Noche
- Where did I do the right thing today with no one watching?
- Pruébalo hoy
- Make a two-column list, what you control and what you don't, and spend today's energy on the first column.
Gratis durante 3 meses
Obtén el resumen completo de Meditaciones, gratis
- 200.000+ clásicos en eBooks, audiolibros y resúmenes de 15 minutos, y libros impresos, también en letra grande, al costo de impresión
- Hasta 5 lectores en tu hogar con un solo plan
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