{"id":2605,"date":"2024-06-03T13:06:10","date_gmt":"2024-06-03T11:06:10","guid":{"rendered":"https:\/\/www.mojesebepoznani.cz\/?p=2605"},"modified":"2025-03-07T13:24:10","modified_gmt":"2025-03-07T12:24:10","slug":"meditace-a-mind-body-techniky-pro-zvladani-stresu","status":"publish","type":"post","link":"https:\/\/d.r4.wbsprt.com\/mojesebepoznani.cz\/meditace-a-mind-body-techniky-pro-zvladani-stresu\/","title":{"rendered":"Meditace a mind-body techniky pro zvl\u00e1d\u00e1n\u00ed stresu"},"content":{"rendered":"\n

Meditace a mind-body techniky p\u0159edstavuj\u00ed \u00fa\u010dinn\u00fd zp\u016fsob, jak zvl\u00e1dnout stres a \u00fazkost v ka\u017edodenn\u00edm \u017eivot\u011b. Jednoduch\u00e9 postupy, jako je soust\u0159ed\u011bn\u00ed na dech, kr\u00e1tk\u00e9 chv\u00edle v\u0161\u00edmavosti nebo c\u00edlen\u00e9 dechov\u00e9 vzorce typu \u201ebox breathing\u201c, mohou rychle zm\u00edrnit fyzick\u00e9 i ment\u00e1ln\u00ed nap\u011bt\u00ed. Pravideln\u00e1 praxe postupn\u011b zvy\u0161uje vnit\u0159n\u00ed stabilitu, rozv\u00edj\u00ed sebed\u016fv\u011bru a pom\u00e1h\u00e1 p\u0159ekon\u00e1vat stresov\u00e9 podn\u011bty s v\u011bt\u0161\u00edm nadhledem. V\u00fdsledkem je lep\u0161\u00ed zvl\u00e1d\u00e1n\u00ed n\u00e1ro\u010dn\u00fdch situac\u00ed a vy\u0161\u0161\u00ed m\u00edra du\u0161evn\u00ed pohody.<\/p>\n\n\n\n

„Tajemstv\u00ed \u00fasp\u011bchu spo\u010d\u00edv\u00e1 v uvoln\u011bn\u00e9 mysli.“<\/p>Buddha<\/cite><\/blockquote><\/figure>\n\n\n\n

Co je to meditace a pro\u010d pom\u00e1h\u00e1<\/h2>\n\n\n\n

Meditace je praxe soust\u0159ed\u011bn\u00e9ho vn\u00edm\u00e1n\u00ed,<\/strong> je\u017e n\u00e1m umo\u017e\u0148uje p\u0159eorientovat my\u0161lenky z vn\u011bj\u0161\u00edch podn\u011bt\u016f sm\u011brem k vnit\u0159n\u00edmu pro\u017e\u00edv\u00e1n\u00ed. A\u010dkoli mnoz\u00ed maj\u00ed meditaci spojenou s ur\u010dit\u00fdm n\u00e1bo\u017eensk\u00fdm nebo duchovn\u00edm kontextem, dne\u0161n\u00ed podoba meditace je p\u0159\u00edstupn\u00e1 komukoli \u2013 bez ohledu na vyzn\u00e1n\u00ed \u010di \u017eivotn\u00ed styl.<\/p>\n\n\n\n

Z\u00e1kladem meditace je pr\u00e1ce s pozornost\u00ed<\/strong>. Kdy\u017e meditujeme, u\u010d\u00edme se v\u0161\u00edmat si vlastn\u00edch my\u0161lenek, pocit\u016f a t\u011blesn\u00fdch vjem\u016f, ani\u017e bychom je hodnotili. Tato schopnost nestrann\u00e9ho pozorov\u00e1n\u00ed n\u00e1m pom\u00e1h\u00e1 rozpoznat, jak stres vznik\u00e1 a jak ho m\u016f\u017eeme postupn\u011b rozpou\u0161t\u011bt. T\u011blo reaguje na stres zv\u00fd\u0161en\u00edm srde\u010dn\u00edho tepu, krevn\u00edho tlaku a nap\u011bt\u00edm sval\u016f. Pravideln\u00e1 medita\u010dn\u00ed praxe dok\u00e1\u017ee tyto fyziologick\u00e9 ukazatele sni\u017eovat, d\u00edky \u010demu\u017e se dost\u00e1v\u00e1me do stavu hlubok\u00e9ho uvoln\u011bn\u00ed.<\/p>\n\n\n\t\t

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V\u00edce \u010dl\u00e1nk\u016f<\/span><\/h4><\/div><\/div>\t\t\t\t
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\n\t\t\t\t\t\n\t\t\t\"\"\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t
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\t\t\n\t\tNejslavn\u011bj\u0161\u00ed historick\u00e1 spiknut\u00ed a jejich vliv na sv\u011btov\u00e9 d\u011bjiny\t\t<\/a>\n\t\t<\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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<\/i>\t\t\n\t\tKdy\u017e l\u00e1ska bol\u00ed: Otcovsk\u00e1 ztr\u00e1ta a vnit\u0159n\u00ed hlas nad\u011bje\t\t<\/a>\n\t\t<\/div>\t\t<\/div>\n\t\t\t\t
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<\/i>\t\t\n\t\t\u017dijeme v \u010dase obratu: Za\u010dal nov\u00fd 400let\u00fd slune\u010dn\u00ed den\t\t<\/a>\n\t\t<\/div>\t\t<\/div>\n\t\t\t\t
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<\/i>\t\t\n\t\tSedm dn\u00ed stvo\u0159en\u00ed a 7 \u010daker: Je biblick\u00fd p\u0159\u00edb\u011bh mapou lidsk\u00e9ho v\u011bdom\u00ed?\t\t<\/a>\n\t\t<\/div>\t\t<\/div>\n\t\t\t\t
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<\/i>\t\t\n\t\tBudoucnost nen\u00ed osud: Edgar Cayce a pravd\u011bpodobn\u00e9 linie v\u00fdvoje lidstva\t\t<\/a>\n\t\t<\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\t\t\n\n\n\n

Jednoduch\u00e9 medita\u010dn\u00ed postupy<\/h2>\n\n\n\n

1. Meditace v\u0161\u00edmavosti (mindfulness)<\/h3>\n\n\n\n

Meditace v\u0161\u00edmavosti, tak jak ji popularizoval Jon Kabat-Zinn (viz [Kabat-Zinn, 1990]), stoj\u00ed na principu prost\u00e9ho uv\u011bdomov\u00e1n\u00ed si okam\u017eiku \u201etady a te\u010f<\/strong>\u201c. \u010clov\u011bk sed\u00ed v klidn\u00e9 poloze, pokud mo\u017eno se vzp\u0159\u00edmen\u00fdmi z\u00e1dy. N\u00e1sledn\u011b se soust\u0159ed\u00ed na sv\u016fj dech \u2013 vn\u00edm\u00e1, jak vzduch proch\u00e1z\u00ed nosn\u00edmi d\u00edrkami, napl\u0148uje pl\u00edce a zase odch\u00e1z\u00ed ven. Jakmile se objev\u00ed my\u0161lenky \u010di vjemy, kter\u00e9 by n\u00e1s vytrhly z p\u0159\u00edtomn\u00e9ho okam\u017eiku, jemn\u011b, ale d\u016fsledn\u011b je nech\u00e1me plynout<\/strong> a vr\u00e1t\u00edme pozornost zp\u011bt k dechu.<\/p>\n\n\n\n

Praktikov\u00e1n\u00ed t\u00e9to metody pom\u00e1h\u00e1 upev\u0148ovat psychickou odolnost.<\/strong> V\u0161imneme-li si nep\u0159\u00edjemn\u00e9 my\u0161lenky nebo fyzick\u00e9ho nap\u011bt\u00ed, m\u016f\u017eeme je zaznamenat a z\u016fstat u nich bez posuzov\u00e1n\u00ed. Postupn\u011b se nau\u010d\u00edme br\u00e1t stres jako p\u0159irozenou reakci, kterou m\u016f\u017eeme zvl\u00e1dnout d\u00edky p\u0159ijet\u00ed a pochopen\u00ed.<\/p>\n\n\n\n

2. Koncentrace na t\u011blesn\u00e9 vjemy<\/h3>\n\n\n\n

Dal\u0161\u00ed jednoduch\u00fd postup spo\u010d\u00edv\u00e1 v body-scan<\/strong> technice. V t\u00e9to meditaci prob\u00edh\u00e1me my\u0161lenkov\u011b cel\u00e9 t\u011blo od hlavy a\u017e k pat\u00e1m, p\u0159i\u010dem\u017e si uv\u011bdomujeme r\u016fzn\u00e9 pocity \u2013 svalov\u00e9 nap\u011bt\u00ed, chlad, teplo nebo t\u0159eba mraven\u010den\u00ed. U ka\u017ed\u00e9 \u010d\u00e1sti t\u011bla se chv\u00edli zastav\u00edme, na chv\u00edli se do n\u00ed zhluboka nadechneme a s v\u00fddechem se pokus\u00edme uvolnit jak\u00fdkoli pocit nap\u011bt\u00ed. T\u011blo se t\u00edmto zp\u016fsobem dost\u00e1v\u00e1 do hlubok\u00e9ho klidu a mysl se u\u010d\u00ed jemn\u00e9mu, av\u0161ak nesm\u00edrn\u011b \u00fa\u010dinn\u00e9mu sebeuv\u011bdom\u011bn\u00ed.<\/p>\n\n\n\n

3. Opakov\u00e1n\u00ed mantry nebo zvuku<\/h3>\n\n\n\n

Meditace s mantrou m\u016f\u017ee b\u00fdt pro mnoh\u00e9 uchopiteln\u00e1, proto\u017ee d\u00e1v\u00e1 pozornosti konkr\u00e9tn\u00ed \u00fakol. Mantra m\u016f\u017ee b\u00fdt slovo, slabika nebo kr\u00e1tk\u00e1 v\u011bta (nap\u0159. \u201em\u00edr\u201c, \u201eklid\u201c). Pokud se objev\u00ed rozptyluj\u00edc\u00ed my\u0161lenky, sta\u010d\u00ed se vr\u00e1tit k opakov\u00e1n\u00ed mantry. Tato pravideln\u00e1 \u201ekotva\u201c br\u00e1n\u00ed mysli v neust\u00e1l\u00e9m odskakov\u00e1n\u00ed k vn\u011bj\u0161\u00edm podn\u011bt\u016fm.<\/p>\n\n\n\n

Dechov\u00e1 cvi\u010den\u00ed jako kl\u00ed\u010d k uvoln\u011bn\u00ed<\/h2>\n\n\n\n

Dechov\u00e1 cvi\u010den\u00ed<\/strong> jsou p\u0159irozen\u00fdm dopl\u0148kem meditace. Na\u0161e d\u00fdch\u00e1n\u00ed obvykle v\u011bdom\u011b neovl\u00e1d\u00e1me, p\u0159esto dok\u00e1\u017ee velmi rychle ovlivnit rozpolo\u017een\u00ed cel\u00e9ho organismu. V dob\u011b stresu a \u00fazkosti m\u00e1 tendenci se zkracovat a st\u00e1v\u00e1 se povrchn\u011bj\u0161\u00edm. To v t\u011ble vyvol\u00e1v\u00e1 nouzov\u00e9 reakce a pocity sev\u0159en\u00ed.<\/p>\n\n\n\n

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  1. Hlubok\u00e9 br\u00e1ni\u010dn\u00ed d\u00fdch\u00e1n\u00ed<\/strong>: Posa\u010fte se vzp\u0159\u00edmen\u011b, uvoln\u011bte ramena a nadechujte se zhluboka do oblasti b\u0159icha. Sna\u017ete se, aby se p\u0159i n\u00e1dechu b\u0159icho zvedlo v\u00edce ne\u017e hrudn\u00edk. P\u0159i v\u00fddechu nechte vzduch pozvolna uniknout a vn\u00edmejte, jak se b\u0159icho zvolna vrac\u00ed do p\u016fvodn\u00ed polohy. Tento jednoduch\u00fd \u00fakon podporuje uvoln\u011bn\u00ed a sni\u017euje nap\u011bt\u00ed v oblasti krku a ramen.<\/li>\n\n\n\n
  2. \u010cty\u0159dob\u00e9 d\u00fdch\u00e1n\u00ed<\/strong>: Nadechujte se na \u010dty\u0159i dobry (napo\u010d\u00edt\u00e1n\u00ed do \u010dty\u0159), na stejn\u00fd \u010das dech zadr\u017ete, a pot\u00e9 po dobu \u010dty\u0159 dob vydechujte. Mezi v\u00fddechem a dal\u0161\u00edm n\u00e1dechem m\u016f\u017eete op\u011bt vy\u010dkat na \u010dty\u0159i doby. T\u00edmto zp\u016fsobem doc\u00edl\u00edte rytmick\u00e9ho dechu, kter\u00fd navozuje pocit stability.<\/li>\n\n\n\n
  3. Prodlou\u017een\u00fd v\u00fddech<\/strong>: Pokud c\u00edt\u00edte, \u017ee se u v\u00e1s rozv\u00edj\u00ed \u00fazkost, zkuste n\u00e1dech na \u010dty\u0159i doby a v\u00fddech na \u0161est a\u017e osm dob. Del\u0161\u00ed v\u00fddech p\u0159in\u00e1\u0161\u00ed rychlej\u0161\u00ed uvoln\u011bn\u00ed a zpomalen\u00ed srde\u010dn\u00edho tepu.<\/li>\n<\/ol>\n\n\n\n

    Pr\u00e1ce s pozornost\u00ed jako prevence stresu<\/h2>\n\n\n\n

    Stres \u010dasto pramen\u00ed z p\u0159ehlcen\u00ed informacemi nebo z neust\u00e1l\u00fdch starost\u00ed. <\/strong>Pr\u00e1ce s pozornost\u00ed \u2013 tzv. mindfulness<\/strong> \u2013 n\u00e1m poskytuje n\u00e1stroj, jak se soust\u0159edit na jedin\u00fd \u00fakol. I tak prost\u00e1 v\u011bc, jako je myt\u00ed n\u00e1dob\u00ed, se m\u016f\u017ee st\u00e1t uklid\u0148uj\u00edc\u00edm ritu\u00e1lem. Sta\u010d\u00ed pln\u011b vn\u00edmat teplotu vody, strukturu n\u00e1dob\u00ed \u010di v\u016fni sapon\u00e1tu. Kdykoli se za\u010dnou do mysli vkr\u00e1dat my\u0161lenky na nevy\u0159\u00edzen\u00e9 e-maily nebo pracovn\u00ed term\u00edny, jemn\u011b se vr\u00e1t\u00edme zp\u011bt k dan\u00e9 \u010dinnosti. Pr\u00e1v\u011b tento n\u00e1vrat k p\u0159\u00edtomn\u00e9mu okam\u017eiku p\u0159edstavuje j\u00e1dro techniky v\u0161\u00edmavosti.<\/p>\n\n\n\n

    Jak tyto metody pom\u00e1haj\u00ed zvl\u00e1dat stres a \u00fazkost<\/h2>\n\n\n\n
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    1. Fyzick\u00e9 uvoln\u011bn\u00ed<\/strong>: Meditace a dechov\u00e1 cvi\u010den\u00ed p\u016fsob\u00ed na nervov\u00fd syst\u00e9m tak, \u017ee zpomaluj\u00ed srde\u010dn\u00ed tep, sni\u017euj\u00ed krevn\u00ed tlak a uvol\u0148uj\u00ed svalov\u00e9 nap\u011bt\u00ed.<\/li>\n\n\n\n
    2. Zklidn\u011bn\u00ed mysli<\/strong>: M\u00edsto aby se my\u0161lenky ne\u0159\u00edzen\u011b proh\u00e1n\u011bly, u\u010d\u00edme se je sledovat a pomalu usm\u011br\u0148ovat. T\u00edm se postupn\u011b rozv\u00edj\u00ed vnit\u0159n\u00ed stabilita, odolnost a vyrovnanost.<\/li>\n\n\n\n
    3. Zv\u00fd\u0161en\u00e1 koncentrace<\/strong>: Pravideln\u00e1 praxe pom\u00e1h\u00e1 t\u0159\u00edbit schopnost soust\u0159ed\u011bn\u00ed, a to jak p\u0159i pr\u00e1ci, tak ve voln\u00e9m \u010dase.<\/li>\n\n\n\n
    4. Emo\u010dn\u00ed rovnov\u00e1ha<\/strong>: P\u0159\u00edjemn\u00fdm d\u016fsledkem medita\u010dn\u00edch a dechov\u00fdch technik je i lep\u0161\u00ed schopnost zvl\u00e1dat negativn\u00ed emoce a pracovat s nimi v\u010das, d\u0159\u00edve ne\u017e p\u0159erostou v nadm\u011brn\u00e9 pocity \u00fazkosti.<\/li>\n\n\n\n
    5. Prevence chronick\u00fdch onemocn\u011bn\u00ed<\/strong>: Stres m\u00e1 prokazatelnou souvislost s vysok\u00fdm krevn\u00edm tlakem a dal\u0161\u00edmi civiliza\u010dn\u00edmi chorobami. Meditace p\u0159isp\u00edv\u00e1 ke sn\u00ed\u017een\u00ed rizika srde\u010dn\u011b-c\u00e9vn\u00edch pot\u00ed\u017e\u00ed a napom\u00e1h\u00e1 udr\u017eovat t\u011blo v lep\u0161\u00edm fyzick\u00e9m i psychick\u00e9m stavu.<\/li>\n<\/ol>\n\n\n\n

      Kr\u00e1tk\u00e9 medita\u010dn\u00ed nebo dechov\u00e9 pauzy lze do hektick\u00e9ho pracovn\u00edho dne za\u010dlenit velmi jednodu\u0161e \u2013 sta\u010d\u00ed naj\u00edt n\u011bkolik chvilek, kdy m\u016f\u017eete na p\u00e1r okam\u017eik\u016f odlo\u017eit v\u0161echny starosti a soust\u0159edit se na dech. M\u016f\u017ee to b\u00fdt b\u011bhem \u010dek\u00e1n\u00ed na v\u00fdtah, p\u0159i nal\u00e9v\u00e1n\u00ed vody do sklenice, nebo dokonce u pracovn\u00edho stolu. Jednoduch\u00e1 technika spo\u010d\u00edv\u00e1 v tom, \u017ee se na t\u0159i a\u017e p\u011bt n\u00e1dech\u016f hluboce nadechnete a pomalu vydechnete, p\u0159i\u010dem\u017e se sna\u017e\u00edte vn\u00edmat pouze proud vzduchu a rytmus d\u00fdch\u00e1n\u00ed. T\u00edmto zp\u016fsobem dok\u00e1\u017eete vn\u00e9st do dne kr\u00e1tk\u00e9 okam\u017eiky klidu a postupn\u011b si tak zlep\u0161it schopnost reagovat na stresov\u00e9 situace s v\u011bt\u0161\u00edm nadhledem a vyrovnanost\u00ed.<\/p>\n\n\n\n

      Za\u010dlen\u011bn\u00ed do ka\u017edodenn\u00edho \u017eivota<\/h2>\n\n\n\n

      Nejv\u011bt\u0161\u00ed v\u00fdzvou pro mnoho lid\u00ed je ov\u0161em vytrvat. Jak ud\u011blat z medita\u010dn\u00ed \u010di dechov\u00e9 praxe pravidelnou sou\u010d\u00e1st dne? D\u016fle\u017eit\u00e9 je za\u010d\u00edt kr\u00e1tk\u00fdmi \u010dasov\u00fdmi \u00faseky \u2013 t\u0159eba pouh\u00fdmi p\u011bti minutami denn\u011b. Postupn\u011b se doporu\u010duje dobu prodlu\u017eovat na 10, 15 a v\u00edce minut. Je tak\u00e9 u\u017eite\u010dn\u00e9 m\u00edt ur\u010dit\u00e9 denn\u00ed ritu\u00e1ly, nap\u0159\u00edklad meditovat v\u017edy p\u0159ed sn\u00eddan\u00ed nebo p\u0159ed span\u00edm.<\/p>\n\n\n\n

      Pokud m\u00e1te pocit, \u017ee na podobn\u00e9 aktivity \u201enem\u00e1te \u010das\u201c, zkuste do sv\u00e9ho rozvrhu vlo\u017eit jen drobn\u00e9 \u00faseky v\u0161\u00edmavosti. Kdy\u017e jedete do pr\u00e1ce, soust\u0159e\u010fte se na dech p\u0159i \u010dek\u00e1n\u00ed na semaforu. V zam\u011bstn\u00e1n\u00ed vyu\u017eijte pauzu na k\u00e1vu k p\u00e1r hlubok\u00fdm n\u00e1dech\u016fm, abyste se naladili zp\u011bt do p\u0159\u00edtomnosti. I tyto mali\u010dkosti mohou dlouhodob\u011b p\u0159in\u00e9st v\u00fdraznou \u00falevu.<\/p>\n\n\n\n

      Praktick\u00e9 cvi\u010den\u00ed pro b\u011b\u017en\u00fd den: \u201eMinutov\u00e1 v\u0161\u00edmavost\u201c<\/strong><\/p>\n\n\n\n

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      • Ka\u017ed\u00e9 r\u00e1no nebo v pr\u016fb\u011bhu dne si vyhra\u010fte jednu minutu, b\u011bhem n\u00ed\u017e budete c\u00edlen\u011b vn\u00edmat pouze sv\u016fj dech.<\/li>\n\n\n\n
      • Posa\u010fte se rovn\u011b, zav\u0159ete o\u010di (pokud je to mo\u017en\u00e9) a n\u011bkolikr\u00e1t se zhluboka nadechn\u011bte.<\/li>\n\n\n\n
      • Soust\u0159e\u010fte se na n\u00e1dech a v\u00fddech \u2013 vn\u00edmejte, jak se va\u0161e t\u011blo pohybuje, jak se hrudn\u00edk zved\u00e1 a kles\u00e1.<\/li>\n\n\n\n
      • Jakmile my\u0161lenky zabloud\u00ed jinam, jemn\u011b je odve\u010fte zp\u011bt k dechu.<\/li>\n<\/ul>\n\n\n\n

        Toto cvi\u010den\u00ed zabere pouhou minutu, ale p\u0159i pravideln\u00e9 praxi dok\u00e1\u017ee v\u00fdrazn\u011b zklidnit mysl, ulevit od nahromad\u011bn\u00e9ho stresu a zlep\u0161it soust\u0159ed\u011bn\u00ed.<\/p>\n\n\n\n

        Meditace a mind-body techniky p\u0159edstavuj\u00ed cestu, jak se v usp\u011bchan\u00e9m ka\u017edodenn\u00edm \u017eivot\u011b zastavit, nadechnout a znovu z\u00edskat ztracenou rovnov\u00e1hu. Dechov\u00e1 cvi\u010den\u00ed, pr\u00e1ce s pozornost\u00ed a pravideln\u00e1 medita\u010dn\u00ed praxe z\u00e1sadn\u011b ovliv\u0148uj\u00ed schopnost zvl\u00e1dat stres a \u00fazkost, a to mnohdy \u00fa\u010dinn\u011bji ne\u017e dlouh\u00e1 \u0159ada jin\u00fdch podp\u016frn\u00fdch metod. P\u0159esto\u017ee nelze o\u010dek\u00e1vat z\u00e1zraky p\u0159es noc, p\u0159i vytrvalosti a otev\u0159enosti v\u016f\u010di t\u011bmto technik\u00e1m se v\u00e1m m\u016f\u017ee poda\u0159it udr\u017eet stabiln\u00ed hladinu psychick\u00e9 pohody. A to je cenn\u00fd dar v dob\u011b, kdy na n\u00e1s dol\u00e9haj\u00ed r\u016fzn\u00e9 tlaky ze v\u0161ech stran.<\/p>\n\n\n\n

        D\u00e1le je d\u016fle\u017eit\u00e9 si uv\u011bdomit, \u017ee stavy deprese, dlouhodob\u00e9 \u00faskosti \u010di jin\u00e9 psichick\u00e9 probl\u00e9my je t\u0159eba konzultovat s odborn\u00fdm l\u00e9ka\u0159em. <\/p>\n\n\n\n

        Zdroje a doporu\u010den\u00e1 literatura k t\u00e9matu \u201eMeditace a mind-body techniky pro zvl\u00e1d\u00e1n\u00ed stresu\u201c<\/strong><\/p>\n\n\n\n

          \n
        1. Kabat-Zinn, J. (1990).<\/strong>Full Catastrophe Living.<\/em> New York: Delta.\n
            \n
          • Z\u00e1kladn\u00ed d\u00edlo, kter\u00e9 p\u0159edstavuje metodu mindfulness (v\u0161\u00edmavosti) a jej\u00ed praktick\u00e9 uplatn\u011bn\u00ed p\u0159i zvl\u00e1d\u00e1n\u00ed stresu a p\u0159i pr\u00e1ci s t\u011blem i mysl\u00ed.<\/li>\n<\/ul>\n<\/li>\n\n\n\n
          • Kabat-Zinn, J. (2003).<\/strong> Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10<\/em>(2), 144\u2013156.\n
              \n
            • \u010cl\u00e1nek, kter\u00fd shrnuje principy program\u016f zalo\u017een\u00fdch na mindfulness a diskutuje jejich p\u0159\u00ednos a budouc\u00ed perspektivy.<\/li>\n<\/ul>\n<\/li>\n\n\n\n
            • Brown, K. W., & Ryan, R. M. (2003).<\/strong> The benefits of being present: Mindfulness and its role in psychological well-being. Journal of Personality and Social Psychology, 84<\/em>(4), 822\u2013848.\n
                \n
              • Studium vlivu v\u0161\u00edmavosti na psychick\u00e9 zdrav\u00ed a jeho v\u00fdznam pro celkovou pohodu.<\/li>\n<\/ul>\n<\/li>\n\n\n\n
              • Williams, M., & Penman, D. (2011).<\/strong>Mindfulness: A Practical Guide to Finding Peace in a Frantic World.<\/em> London: Piatkus.\n
                  \n
                • Praktick\u00e1 p\u0159\u00edru\u010dka zam\u011b\u0159en\u00e1 na techniky mindfulness a jejich vyu\u017eit\u00ed v ka\u017edodenn\u00edm \u017eivot\u011b.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

                  Meditace a mind-body techniky p\u0159edstavuj\u00ed \u00fa\u010dinn\u00fd zp\u016fsob, jak zvl\u00e1dnout stres a \u00fazkost v ka\u017edodenn\u00edm \u017eivot\u011b. Jednoduch\u00e9 postupy, jako je soust\u0159ed\u011bn\u00ed na dech, kr\u00e1tk\u00e9 chv\u00edle v\u0161\u00edmavosti nebo c\u00edlen\u00e9 dechov\u00e9 vzorce typu \u201ebox breathing\u201c, mohou rychle zm\u00edrnit fyzick\u00e9 i ment\u00e1ln\u00ed nap\u011bt\u00ed. Pravideln\u00e1 praxe postupn\u011b zvy\u0161uje vnit\u0159n\u00ed stabilitu, rozv\u00edj\u00ed sebed\u016fv\u011bru a pom\u00e1h\u00e1 p\u0159ekon\u00e1vat stresov\u00e9 podn\u011bty s v\u011bt\u0161\u00edm nadhledem. […]<\/p>\n","protected":false},"author":17,"featured_media":2606,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12,170,190],"tags":[237],"class_list":["post-2605","post","type-post","status-publish","format-standard","has-post-thumbnail","category-sebepoznani-a-osobni-rozvoj","category-alternativni-terapie-a-jine-metody","category-tajemstvi-existence","tag-stres"],"_links":{"self":[{"href":"https:\/\/d.r4.wbsprt.com\/mojesebepoznani.cz\/wp-json\/wp\/v2\/posts\/2605","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/d.r4.wbsprt.com\/mojesebepoznani.cz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/d.r4.wbsprt.com\/mojesebepoznani.cz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/d.r4.wbsprt.com\/mojesebepoznani.cz\/wp-json\/wp\/v2\/users\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/d.r4.wbsprt.com\/mojesebepoznani.cz\/wp-json\/wp\/v2\/comments?post=2605"}],"version-history":[{"count":0,"href":"https:\/\/d.r4.wbsprt.com\/mojesebepoznani.cz\/wp-json\/wp\/v2\/posts\/2605\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/d.r4.wbsprt.com\/mojesebepoznani.cz\/wp-json\/wp\/v2\/media\/2606"}],"wp:attachment":[{"href":"https:\/\/d.r4.wbsprt.com\/mojesebepoznani.cz\/wp-json\/wp\/v2\/media?parent=2605"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/d.r4.wbsprt.com\/mojesebepoznani.cz\/wp-json\/wp\/v2\/categories?post=2605"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/d.r4.wbsprt.com\/mojesebepoznani.cz\/wp-json\/wp\/v2\/tags?post=2605"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}