{"id":1953,"date":"2023-03-30T10:07:07","date_gmt":"2023-03-30T10:07:07","guid":{"rendered":"https:\/\/bencejuhaszpsychologist.com\/?p=1953"},"modified":"2024-08-05T12:03:46","modified_gmt":"2024-08-05T12:03:46","slug":"slow-down-your-raising-mind-by-practising-mindfulness","status":"publish","type":"post","link":"https:\/\/www.bencejuhaszpsychologist.hu\/hu\/slow-down-your-raising-mind-by-practising-mindfulness\/","title":{"rendered":"SLOW DOWN raising mind with mindfulness"},"content":{"rendered":"

A figyelmed ir\u00e1ny\u00edt\u00e1s\u00e1val<\/strong> t\u00e1vol a zavar\u00f3 gondolatokt\u00f3l, lehet\u0151s\u00e9get kapsz arra, hogy jelen maradj az itt \u00e9s mostban.<\/h2>\n\n\n\n
\"cat,<\/figure><\/div>\n\n\n\n

A Mindfulness azt jelenti, hogy \u00edt\u00e9let n\u00e9lk\u00fcl teljesen belemer\u00fclsz a jelen pillanatba. Mi\u00e9rt mindfulness? Mindig a m\u00faltra gondolunk, vagy a j\u00f6v\u0151t tervezz\u00fck, \u00e9s ritk\u00e1n ford\u00edtunk teljes figyelmet az itt \u00e9s most t\u00f6rt\u00e9ntekre. A mindfulness technik\u00e1k megtan\u00edtj\u00e1k, hogyan horgonyozd le magad a jelenben.<\/p>\n\n\n\n

ha egy egyszer\u0171 mindfulness techink\u00e1t keresel, akkor kezzd az 5-4-3-2-1 technik\u00e1val.<\/p>\n\n\n\n

Mi az a mindfulness?<\/h2>\n\n\n\n

Az 5-4-3-2-1 technika egy f\u00f6ldel\u0151 (grounding) gyakorlat, amely lek\u00f6ti az \u00e9rz\u00e9keid, hogy a jelen pillanatra ir\u00e1ny\u00edthasd a figyelmed. Ez a technika seg\u00edt megnyugtatni az elm\u00e9t \u00e9s cs\u00f6kkenti a stresszt. Kiv\u00e1l\u00f3 eszk\u00f6z a mindfulness eszk\u00f6zt\u00e1rban, k\u00fcl\u00f6n\u00f6sen a t\u00falterhelts\u00e9g vagy a szorong\u00e1s idej\u00e9n.<\/p>\n\n\n\n

\ud83d\udc49K\u00f6vesd \u00e9s gyakorold ezt a grounding gyakorlatot<\/strong> velem:<\/p>\n\n\n\n

1. Nevezz meg 5 dolgot, amit hallasz
2. Nevezz meg 4 dolgot, amit l\u00e1tsz: Figyelj minden t\u00e1rgyra, \u00e9rt\u00e9keld a jelenl\u00e9t\u00e9t.<\/p>\n\n\n\n

3. Nevezz meg 3 illatot, amit \u00e9rzel
4. Nevezz meg 2 sz\u00ednt a k\u00f6rnyezetedben
5. Nevezz meg 1 text\u00far\u00e1t a k\u00f6rnyezetedben <\/p>\n\n\n\n

\u00c9rezd a text\u00far\u00e1t\u2013 legyen sz\u00f3 az \u00edr\u00f3asztal simas\u00e1g\u00e1r\u00f3l, egy cs\u00e9sze tea meleg\u00e9r\u0151l vagy a sz\u00e9k anyag\u00e1r\u00f3l.<\/p>\n\n\n\n

T\u00f6bb inform\u00e1ci\u00f3 a medit\u00e1ci\u00f3 hogyanj\u00e1r\u00f3l<\/a><\/p>\n\n\n\n

\"mindfulness<\/figure>\n\n\n\n

A mindfulness hat\u00e1sa<\/h2>\n\n\n\n

Instant stresszcs\u00f6kkent\u0151:<\/strong> Ez a technika \u00e1thelyezi a f\u00f3kuszt a sz\u00e1guld\u00f3 gondolatokr\u00f3l a jelen pillanatra, azonnali enyh\u00fcl\u00e9st biztos\u00edtva a stressz \u00e9s a szorong\u00e1s ellen. Ha eltereled (kis ideig) a figyelmed a stresszes t\u00e9nyez\u0151kr\u0151l, az seg\u00edt megnyugodni.<\/p>\n\n\n\n

Tudatoss\u00e1g n\u0151:<\/strong> \u00c9rz\u00e9kszerveinek bevon\u00e1sa seg\u00edt m\u00e9lyen kapcsol\u00f3dni a k\u00f6rnyezethez, \u00e9s fokozza a k\u00f6r\u00fcl\u00f6tt\u00fcnk l\u00e9v\u0151 vil\u00e1gra vonatkoz\u00f3 tudatoss\u00e1got. Ha a stresszen k\u00edv\u00fcl m\u00e1sra \u00f6sszpontos\u00edtunk, az seg\u00edt megszabadulni a stresszort\u00f3l.<\/p>\n\n\n\n

Koncentr\u00e1ci\u00f3 n\u0151:<\/strong> Ennek a technik\u00e1nak a rendszeres gyakorl\u00e1sa id\u0151vel jav\u00edthatja a koncentr\u00e1ci\u00f3t \u00e9s az \u00f6sszpontos\u00edt\u00e1st. Id\u0151r\u0151l id\u0151re elmozdulhat a f\u00f3kusz, de ez teljesen norm\u00e1lis. Csak kedvesen tedd vissza a f\u00f3kuszt a mindfulness gyakorlat\u00e1ra. \u00cdgy edzed az agyad, hogy \u00e9szrevegye a f\u00f3kuszv\u00e1lt\u00e1st.<\/p>\n\n\n\n

Testi-lelki kapcsolat n\u0151:<\/strong> Az \u00e9rz\u00e9kszerveidre hangol\u00f3dva er\u0151s\u00edted a kapcsolatot az elm\u00e9d \u00e9s a tested k\u00f6z\u00f6tt, el\u0151seg\u00edtve a holisztikus j\u00f3ll\u00e9tet, valamint a ment\u00e1lis \u00e9s fizikai eg\u00e9szs\u00e9ged javul\u00e1s\u00e1t.<\/p>\n\n\n\n

Tudj meg t\u00f6bbet a medit\u00e1ci\u00f3 hat\u00e1sair\u00f3l<\/a><\/p>\n\n\n\n

Haszn\u00e1lt\u00e1l m\u00e1r ilyen mindfulness technik\u00e1t?<\/em><\/p>","protected":false},"excerpt":{"rendered":"

Use this easy mindfulness technique to ease your mind and ground yourself!<\/p>\n

By directing your\u00a0attention\u00a0away from disturbing thoughts, you get the chance to stay\u00a0present\u00a0in the here and now.<\/p>","protected":false},"author":1,"featured_media":2698,"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":"","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":[28,31],"tags":[110,109,108],"class_list":["post-1953","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-coping","category-wellbeing","tag-anxiety-management","tag-attention","tag-grounding-technique"],"yoast_head":"\nSLOW DOWN raising mind with mindfulness | bencejuhaszpsychologist<\/title>\n<meta name=\"description\" content=\"Use this easy mindfulness technique to ease your mind and ground yourself! 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