{"id":6988,"date":"2021-05-31T00:00:00","date_gmt":"2021-05-30T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/chcem-zacat-meditovat-co-mam-robit\/"},"modified":"2021-05-31T00:00:00","modified_gmt":"2021-05-30T23:00:00","slug":"chcem-zacat-meditovat-co-mam-robit","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/chcem-zacat-meditovat-co-mam-robit\/","title":{"rendered":"Chcem za\u010da\u0165 meditova\u0165, \u010do m\u00e1m robi\u0165?"},"content":{"rendered":"Ka\u017ed\u00fa situ\u00e1ciu mus\u00edme bu\u010f vyrie\u0161i\u0165, alebo prija\u0165 | unsplash.com\n<p>\u017dijeme v upon\u00e1h\u013eanej dobe, ktor\u00e1 si \u010dasom vy\u017eiada svoje obete. Do tridsiatky si v\u00e4\u010d\u0161ina pl\u00e1nuje zaobstara\u0165 tak\u00fd \u017eivot, aby na ,,star\u00e9\u201c kolen\u00e1 u\u017e nemusela pohn\u00fa\u0165 ani prstom. <strong>Chce by\u0165, \u013eudovo povedan\u00e9, za vodou.<\/strong> Pre tento cie\u013e je schopn\u00e1 urobi\u0165 hoci\u010do, od nad\u010dasov a\u017e po r\u00f4zny po\u010det zamestnan\u00ed. V\u00fdsledn\u00fd efekt m\u00f4\u017ee by\u0165<strong> prepracovanos\u0165, \u00fanava \u010di psychick\u00e9 poruchy.<\/strong><\/p>\n<p>Aby sme predch\u00e1dzali prepracovanosti, \u00fanave, psychick\u00fdm poruch\u00e1m, ktor\u00e9 sa \u010dasom m\u00f4\u017eu odzrkadli\u0165 na fyzickom zdrav\u00ed, mali by sme sa za\u010da\u0165 stara\u0165 o\u00a0na\u0161u<strong> du\u0161u<\/strong>.<\/p>\n<h3>\u010co je to medit\u00e1cia<\/h3>\n<p>Medit\u00e1cia je technika, pomocou ktorej sa dostanete do stavu hlbok\u00e9ho s\u00fastredenia. Jednoducho sa prestanete zaobera\u0165 my\u0161lienkami, ktor\u00e9 s\u00favisia s minulos\u0165ou alebo bud\u00facnos\u0165ou. Budete \u017ei\u0165 pr\u00edtomn\u00fdm okamihom.<\/p>\n<h3><strong>\u010co hovor\u00ed veda\u00a0<\/strong><strong>na medit\u00e1ciu\u00a0<\/strong><strong>?<\/strong><\/h3>\n<p>Existuje mnoho \u0161t\u00fadi\u00ed, ktor\u00e9 sa zaoberali z\u00e1kladn\u00fdmi te\u00f3riami medit\u00e1cie a\u00a0ich vplyvom na zdravie \u010dloveka. Zistilo sa, \u017ee <strong>medit\u00e1ciou m\u00f4\u017eeme zmierni\u0165 prejavy \u00fazkosti a\u00a0depresie.<\/strong> Dokonca t\u00e1to \u010dinnos\u0165 pom\u00e1ha \u013eu\u010fom s\u00a0nespavos\u0165ou. Okrem toho pravideln\u00fdm meditovan\u00edm je mo\u017en\u00e9 zn\u00ed\u017ei\u0165 krvn\u00fd tlak \u010di pr\u00edznaky syndr\u00f3mu dr\u00e1\u017ediv\u00e9ho \u010dreva.<\/p>\n<p>V\u00fdskumy nazna\u010duj\u00fa, \u017ee medit\u00e1ciou mo\u017eno zmeni\u0165 mozog i\u00a0telo. Taktie\u017e nie je vyl\u00fa\u010den\u00e9, \u017ee pr\u00e1ve <strong>medit\u00e1cia prispieva k\u00a0zlep\u0161eniu zdravotn\u00e9ho stavu<\/strong>.<\/p>\n<h3><strong>Pre\u010do sa nau\u010di\u0165 meditova\u0165?<\/strong><\/h3>\n<p>Medit\u00e1cia je k\u013e\u00fa\u010dom k \u0161\u0165astnej\u0161iemu \u017eivotu, i ke\u010f nie je liekom na ka\u017ed\u00fa chorobu. Najv\u00e4\u010d\u0161\u00edm benefitom medit\u00e1cie je, \u017ee nepotrebujete k tomuto cvi\u010deniu \u017eiadne \u0161peci\u00e1lne vybavenie a ani \u010dlenstvo v klube.<\/p>\n<p>Pomocou medit\u00e1cie <strong>sa nau\u010d\u00edte pracova\u0165 so stresom<\/strong>. Zlep\u0161\u00edte si <strong>koncentr\u00e1ciu<\/strong>, \u010doho n\u00e1sledkom bude aj vycibren\u00e1 <strong>pam\u00e4\u0165<\/strong>. Budete vedie\u0165 vypn\u00fa\u0165 ten tich\u00fd hl\u00e1sok v hlave, ktor\u00fd v\u00e1s sprev\u00e1dza ka\u017ed\u00fd jeden de\u0148. V\u00fdhody poc\u00edtite aj pri nejakej ostrej\u0161ej konfront\u00e1cii, zrazu budete na probl\u00e9my pozera\u0165 z hora a <strong>stanete sa racion\u00e1lnej\u0161ou osobou.<\/strong><\/p>\n<h3>Ako za\u010da\u0165 s medit\u00e1ciou?<\/h3>\n<p>Rovnako, ako pri hre na gitare, tak aj pri medit\u00e1cii je ve\u013emi d\u00f4le\u017eit\u00e1 trpezlivos\u0165. Prv\u00e1 medit\u00e1cia v\u00e1s m\u00f4\u017ee odradi\u0165, preto\u017ee vydr\u017ea\u0165 bez my\u0161lienok nieko\u013eko sek\u00fand v\u00e1m d\u00e1 ur\u010dite zabra\u0165. Av\u0161ak pravideln\u00fdm tr\u00e9ningom sa z nieko\u013eko sekundovej z\u00e1le\u017eitosti m\u00f4\u017ee sta\u0165 pestrofarebn\u00fd \u017eivotn\u00fd \u0161t\u00fdl.\u00a0<strong>Budete potrebova\u0165 miestnos\u0165, \u010das a\u00a0polohu.<\/strong><\/p>\n<p>&nbsp;<\/p>\n Neh\u013eadajte pokoj, sta\u0148te sa n\u00edm | unsplash.com\n<p>Vyberte si miestnos\u0165, v\u00a0ktorej sa c\u00edtite nejlep\u0161ie, <strong>kde v\u00e1s nebude ni\u010d vyru\u0161ova\u0165.<\/strong> Postupom \u010dasu sa nau\u010d\u00edte meditova\u0165 aj po\u010das um\u00fdvania riadu, no na za\u010diatok je nevyhnutn\u00e9 tr\u00e1vi\u0165 tento \u010das na tichom mieste.<\/p>\n<p>\u010cl\u00e1nky na internete hovoria, \u017ee by ste mali za\u010da\u0165 s 10-min\u00fatovou medit\u00e1ciou a potom potupne zvy\u0161ova\u0165 minut\u00e1\u017e. Pravda je tak\u00e1, \u017ee <strong>prv\u00e9 medit\u00e1cie bud\u00fa naozaj kr\u00e1tke<\/strong>. \u010casom sa, v\u0161ak, dopracujete aj k hodinovej medit\u00e1cii. D\u00f4le\u017eit\u00e9 je nevzd\u00e1va\u0165 sa.<\/p>\n<p>Pred t\u00fdm, ako za\u010dnete s medit\u00e1ciou si <strong>zvo\u013ete adekv\u00e1tnu polohu<\/strong> (sed, \u013eah, stoj).\u00a0Prv\u00e1 asoci\u00e1cia, ktor\u00e1 v\u00e1m napadne v\u00a0s\u00favislosti s\u00a0polohou pri medit\u00e1cii je zrejme tureck\u00fd sed (sukh\u00e1sana), no nie je to pravidlo, <strong>pre za\u010diato\u010dn\u00edkov je najlep\u0161ou mo\u017enos\u0165ou le\u017eanie.<\/strong><\/p>\n<p>Medita\u010dn\u00fdch techn\u00edk je ve\u013emi ve\u013ea, no podstatou ka\u017edej jednej je <strong>pozorovanie pr\u00edtomnosti<\/strong>.\u00a0<strong>Ak le\u017e\u00edte<\/strong> sk\u00faste sa pozorova\u0165 z vn\u00fatra, prech\u00e1dzajte ka\u017ed\u00fd jeden centimeter na va\u0161om tele. <strong>Ak sa v\u00e1m lep\u0161ie sed\u00ed<\/strong>, tak pozorujte svoje okolie (nehodno\u0165te), sk\u00famajte farby, tvary \u010di zvuky (dokonca aj tie vlastn\u00e9). <strong>V hociktorej polohe<\/strong> sa m\u00f4\u017eete s\u00fastredi\u0165 na svoj dych.<\/p>\n<p>Ak by ste chceli svojho osobn\u00e9ho sprievodcu medit\u00e1ciou, tak v\u00e1m odpor\u00fa\u010dame animovan\u00fd seri\u00e1l na Netflixe &#8211; <strong>Headspace Guide to Meditation.<\/strong> Seri\u00e1l pon\u00faka r\u00f4zne techniky a\u00a0in\u0161trukcie, ktor\u00e9 by v\u00e1m mohli pom\u00f4c\u0165 pri za\u010diatkoch.<\/p>\n<p><iframe title=\"Headspace Guide To Meditation | Official Trailer | Netflix\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/H77PL7SlI1M?start=34&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>","protected":false},"excerpt":{"rendered":"<p>\u017dijeme v upon\u00e1h\u013eanej dobe, ktor\u00e1 si \u010dasom vy\u017eiada svoje obete. Do tridsiatky si v\u00e4\u010d\u0161ina pl\u00e1nuje zaobstara\u0165 tak\u00fd \u017eivot, aby na ,,star\u00e9\u201c kolen\u00e1 u\u017e nemusela pohn\u00fa\u0165<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[],"class_list":["post-6988","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/6988","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/comments?post=6988"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/6988\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=6988"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=6988"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=6988"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}