{"id":1904,"date":"2023-01-19T08:37:07","date_gmt":"2023-01-19T08:37:07","guid":{"rendered":"https:\/\/bencejuhaszpsychologist.com\/?p=1904"},"modified":"2023-03-22T16:32:26","modified_gmt":"2023-03-22T16:32:26","slug":"how-to-be-self-compassionate","status":"publish","type":"post","link":"https:\/\/www.bencejuhaszpsychologist.hu\/hu\/how-to-be-self-compassionate\/","title":{"rendered":"Hogyan legy\u00fcnk egy\u00fctt\u00e9rz\u0151k \u00f6nmagunkkal?"},"content":{"rendered":"<div class=\"wp-block-uagb-table-of-contents uagb-toc__align-left uagb-toc__columns-1  uagb-block-ee5727f1\"\n\t\t\t\t\tdata-scroll= \"1\"\n\t\t\t\t\tdata-offset= \"30\"\n\t\t\t\t\tstyle=\"\"\n\t\t\t\t>\n\t\t\t\t<div class=\"uagb-toc__wrap\">\n\t\t\t\t\t\t<div class=\"uagb-toc__title\">\n\t\t\t\t\t\t\tTartalom\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"uagb-toc__list-wrap\">\n\t\t\t\t\t\t<ol class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#what-is-self-compassion\" class=\"uagb-toc-link__trigger\">Mi az az \u00f6negy\u00fctt\u00e9rz\u00e9s?<\/a><li class=\"uagb-toc__list\"><a href=\"#self-compassion-diary-for-practicing-self-love\" class=\"uagb-toc-link__trigger\">\u00d6negy\u00fctt\u00e9rz\u00e9s napl\u00f3 az \u00f6nszeretet gyakorl\u00e1s\u00e1ra<\/a><li class=\"uagb-toc__list\"><a href=\"#loving-kindness-for-boosting-your-self-compassion\" class=\"uagb-toc-link__trigger\">Szeret\u0151 kedvess\u00e9g gyakorl\u00e1sa<\/a><ul class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#loving-kindness-meditation\" class=\"uagb-toc-link__trigger\">Szeret\u0151 kedvess\u00e9g medit\u00e1ci\u00f3<\/a><\/ul><\/ol>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\n\n\n<p>Hogyan gyakoroljuk az \u00f6negy\u00fctt\u00e9rz\u00e9st? Ezt a k\u00e9rd\u00e9st v\u00e1laszolom meg ebben a blogbejegyz\u00e9sben.<\/p>\n\n\n\n<p>Az \u00f6negy\u00fctt\u00e9rz\u00e9s egy hat\u00e1sos eszk\u00f6z, amely lehet\u0151v\u00e9 teszi sz\u00e1munkra, hogy kedvess\u00e9ggel \u00e9s emp\u00e1ti\u00e1val kezelj\u00fck magunkat. B\u00e1r m\u00e1soknak gyakran k\u00f6nnyed\u00e9n megbocs\u00e1tunk, hajlamosak vagyunk magunkkal kem\u00e9nyen b\u00e1nni, ami alacsony \u00f6nbecs\u00fcl\u00e9shez \u00e9s negativit\u00e1shoz vezethet. A saj\u00e1t magunk ir\u00e1nti kedves \u00e9s meg\u00e9rt\u0151 hozz\u00e1\u00e1ll\u00e1sunk gyakorl\u00e1sa seg\u00edthet elfogadni hib\u00e1inkat, \u00e9s egy pozit\u00edvabb szeml\u00e9letet mutat. <\/p>\n\n\n\n<p>Ebben a blogbejegyz\u00e9sben megvizsg\u00e1ljuk, mi az \u00f6negy\u00fctt\u00e9rz\u00e9s, mi\u00e9rt fontos, \u00e9s hasznos technik\u00e1kat mutatok az \u00f6negy\u00fctt\u00e9rz\u00e9s gyakorl\u00e1s\u00e1hoz, bele\u00e9rtve az \u00f6negy\u00fctt\u00e9rz\u00e9s napl\u00f3t, a szeret\u0151-kedvess\u00e9g gyakorlatokat \u00e9s a medit\u00e1ci\u00f3t. F\u00fcggetlen\u00fcl att\u00f3l, hogy negat\u00edv bels\u0151 besz\u00e9ddel k\u00fczdesz, vagy egyszer\u0171en csak az \u00f6nbecs\u00fcl\u00e9sedet szeretn\u00e9d n\u00f6velni, ezek a technik\u00e1k seg\u00edthetnek az \u00f6nmagaddal egy\u00fctt\u00e9rz\u0151bb \u00e9s pozit\u00edvabb kapcsolat kialak\u00edt\u00e1s\u00e1ban.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Mi az az \u00f6negy\u00fctt\u00e9rz\u00e9s?<\/strong><\/h2>\n\n\n\n<p>Az \u00f6negy\u00fctt\u00e9rz\u00e9s egy olyan szeml\u00e9letm\u00f3d, amikor emp\u00e1ti\u00e1val fordulunk \u00f6nmagunk fel\u00e9. Dr. Kristin Neff szerint az \u00f6negy\u00fctt\u00e9rz\u00e9s \u201eaz \u00f6nmagaddal szembeni azonos magatart\u00e1st jelenti, akkor is amikor neh\u00e9z id\u0151szakot \u00e9lsz \u00e1t, kudarcot vallasz, vagy \u00e9szreveszel valamit, amit nem szeretsz magadon\u201d.<\/p>\n\n\n\n<p>A legt\u00f6bben k\u00f6nnyebben megbocs\u00e1tunk m\u00e1soknak, mivel k\u00edv\u00fclr\u0151l tudjuk n\u00e9zni m\u00e1sok szenved\u00e9s\u00e9t, \u00e9s k\u00f6nnyebben tudunk empatikusnak lenni vel\u00fck. Ha magunkkal egy\u00fctt\u00e9rz\u0151k akarunk lenni, felvehet\u00fcnk egy kedves sz\u00fcl\u0151i hozz\u00e1\u00e1ll\u00e1st \u00f6nmagunkkal szemben, melynek r\u00e9v\u00e9n empatikusan igyeksz\u00fcnk megbocs\u00e1tani, meg\u00e9rteni \u00e9s elfogadni kev\u00e9sb\u00e9 szeretett tulajdons\u00e1gainkat, hib\u00e1inkat.<br>\u2063<\/p>\n\n\n\n<p>Olvass m\u00e9g a <a href=\"https:\/\/www.bencejuhaszpsychologist.hu\/hu\/self-esteem-is-constantly-changing\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u00f6nbecs\u00fcl\u00e9sr\u0151l, \u00e9s arr\u00f3l, hogy mi\u00e9rt v\u00e1ltozik folyamatosan<\/a><\/p>\n\n\n\n<p><strong>N\u00e9h\u00e1ny tipp az \u00f6negy\u00fctt\u00e9rz\u00e9s gyakorl\u00e1s\u00e1ra:<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u00d6negy\u00fctt\u00e9rz\u00e9s napl\u00f3 az \u00f6nszeretet gyakorl\u00e1s\u00e1ra<\/strong><\/h2>\n\n\n\n<p><br>Egy h\u00e9tig minden nap \u00edrd le a legrosszabb tapasztalataidat:<\/p>\n\n\n\n<p>1, Mit gondoltam akkor? \/ Mi futott \u00e1t a fejemen?<br>2, Milyen \u00e9rzelem j\u00f6tt el\u0151, ami ehhez a gondolathoz k\u00f6t\u0151d\u00f6tt?<br>3, Hogyan viselkedtem ezen gondolatok \u00e9s \u00e9rz\u00e9sek hat\u00e1s\u00e1ra?<br>4, \u00cdrj le \u00f6negy\u00fctt\u00e9rz\u0151 mondatokat, hogy n\u00f6veld az \u00f6nszeretet \u00e9rz\u00e9s\u00e9t, p\u00e9ld\u00e1ul:<\/p>\n\n\n\n<p>Mindenki hib\u00e1zik.<br>Beismerem, hogy hib\u00e1ztam, de nem agyalok tov\u00e1bb ezen.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized is-style-default\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/www.bencejuhaszpsychologist.hu\/wp-content\/uploads\/2023\/01\/hands-man-body-5501944-724x1024.jpg\" alt=\"how to be self-compassionate\" class=\"wp-image-1907\" width=\"432\" height=\"612\" srcset=\"https:\/\/www.bencejuhaszpsychologist.hu\/wp-content\/uploads\/2023\/01\/hands-man-body-5501944-724x1024.jpg 724w, https:\/\/www.bencejuhaszpsychologist.hu\/wp-content\/uploads\/2023\/01\/hands-man-body-5501944-212x300.jpg 212w, https:\/\/www.bencejuhaszpsychologist.hu\/wp-content\/uploads\/2023\/01\/hands-man-body-5501944-768x1086.jpg 768w, https:\/\/www.bencejuhaszpsychologist.hu\/wp-content\/uploads\/2023\/01\/hands-man-body-5501944-8x12.jpg 8w, https:\/\/www.bencejuhaszpsychologist.hu\/wp-content\/uploads\/2023\/01\/hands-man-body-5501944.jpg 905w\" sizes=\"(max-width: 432px) 100vw, 432px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><b>Szeret\u0151 kedvess\u00e9g<\/b> <strong>az \u00f6negy\u00fctt\u00e9rz\u00e9s el\u0151csalogat\u00e1s\u00e1ra<\/strong><\/h2>\n\n\n\n<p>Neh\u00e9z lehet n\u00e9ha az \u00f6negy\u00fctt\u00e9rz\u0151 mondatokat le\u00edrni, \u00edgy n\u00e9ha k\u00f6nyebb, ha elk\u00e9pzelj\u00fck, mit mondan\u00e1nk kedves bar\u00e1tunknak, aki hasonl\u00f3 helyzetben van, vagy<br>a sz\u00fcleink hogyan nyugtatn\u00e1nak meg minket.<br>\u2063<br>Minden nap meglephetj\u00fck magunkat apr\u00f3 kedves cselekedetekkel,  programokkal, melyek olyan tev\u00e9kenys\u00e9gek legyenek, amiket ritk\u00e1n csin\u00e1lunk, p\u00e9ld\u00e1ul egy aromater\u00e1pi\u00e1s f\u00fcrd\u0151z\u00e9s vagy egy kellemes s\u00e9ta a parkban.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Szeret\u0151 kedvess\u00e9g medit\u00e1ci\u00f3<\/h3>\n\n\n\n<p><br>Halgass szeret\u0151 kedvess\u00e9g medit\u00e1ci\u00f3s vide\u00f3kat:<br><a href=\"https:\/\/www.youtube.com\/watch?app=desktop&amp;v=eCFfR5TgukI\" target=\"_blank\" rel=\"noreferrer noopener\">5 Minute Guided Loving Kindness Meditation\u2063<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Learn how to be self-compassionate and treat yourself with kindness and empathy. Cultivate a positive relationship with yourself.<\/p>","protected":false},"author":1,"featured_media":1907,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"site-sidebar-layout":"default","site-content-layout":"default","ast-global-header-display":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","footnotes":"","_wpscppro_dont_share_socialmedia":false,"_wpscppro_custom_social_share_image":0,"_facebook_share_type":"","_twitter_share_type":"","_linkedin_share_type":"","_pinterest_share_type":"","_linkedin_share_type_page":"","_instagram_share_type":"","_medium_share_type":"","_threads_share_type":"","_google_business_share_type":"","_selected_social_profile":[],"_wpsp_enable_custom_social_template":false,"_wpsp_social_scheduling":{"enabled":false,"datetime":null,"platforms":[],"status":"template_only","dateOption":"today","timeOption":"now","customDays":"","customHours":"","customDate":"","customTime":"","schedulingType":"absolute"},"_wpsp_active_default_template":true},"categories":[31],"tags":[74,73],"class_list":["post-1904","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellbeing","tag-lovingkindness","tag-selfcompassion"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to be self-compassionate? | bencejuhaszpsychologist<\/title>\n<meta name=\"description\" content=\"Learn how to be self-compassionate and treat yourself with kindness and empathy. 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