{"id":422513,"date":"2023-02-23T10:00:00","date_gmt":"2023-02-23T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=422513"},"modified":"2023-02-24T16:56:56","modified_gmt":"2023-02-24T15:56:56","slug":"meditacia-sposob-ako-najst-vnutorny-pokoj-zlepsit-sustredenie-a-spanok-ci-znizit-stres","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/meditacia-sposob-ako-najst-vnutorny-pokoj-zlepsit-sustredenie-a-spanok-ci-znizit-stres\/","title":{"rendered":"Medit\u00e1cia: Sp\u00f4sob, ako n\u00e1js\u0165 vn\u00fatorn\u00fd pokoj, zlep\u0161i\u0165 s\u00fastredenie a sp\u00e1nok \u010di zn\u00ed\u017ei\u0165 stres"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/meditacia-sposob-ako-najst-vnutorny-pokoj-zlepsit-sustredenie-a-spanok-ci-znizit-stres\/#Co_je_meditacia\" title=\"\u010co je medit\u00e1cia\">\u010co je medit\u00e1cia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/meditacia-sposob-ako-najst-vnutorny-pokoj-zlepsit-sustredenie-a-spanok-ci-znizit-stres\/#Zakladne_formy_meditacie\" title=\"Z\u00e1kladn\u00e9 formy medit\u00e1cie\">Z\u00e1kladn\u00e9 formy medit\u00e1cie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/meditacia-sposob-ako-najst-vnutorny-pokoj-zlepsit-sustredenie-a-spanok-ci-znizit-stres\/#Dalsie_formy_meditacie\" title=\"\u010eal\u0161ie formy medit\u00e1cie\">\u010eal\u0161ie formy medit\u00e1cie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/meditacia-sposob-ako-najst-vnutorny-pokoj-zlepsit-sustredenie-a-spanok-ci-znizit-stres\/#Benefity_meditacie\" title=\"Benefity medit\u00e1cie\">Benefity medit\u00e1cie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/meditacia-sposob-ako-najst-vnutorny-pokoj-zlepsit-sustredenie-a-spanok-ci-znizit-stres\/#Ako_na_svoju_prvu_meditaciu\" title=\"Ako na svoju prv\u00fa medit\u00e1ciu\">Ako na svoju prv\u00fa medit\u00e1ciu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/meditacia-sposob-ako-najst-vnutorny-pokoj-zlepsit-sustredenie-a-spanok-ci-znizit-stres\/#Ako_casto_by_ste_mali_meditovat\" title=\"Ako \u010dasto by ste mali meditova\u0165\">Ako \u010dasto by ste mali meditova\u0165<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/meditacia-sposob-ako-najst-vnutorny-pokoj-zlepsit-sustredenie-a-spanok-ci-znizit-stres\/#Ma_meditacia_nejake_uskalia_ci_rizika\" title=\"M\u00e1 medit\u00e1cia nejak\u00e9 \u00faskalia \u010di rizik\u00e1?\">M\u00e1 medit\u00e1cia nejak\u00e9 \u00faskalia \u010di rizik\u00e1?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/meditacia-sposob-ako-najst-vnutorny-pokoj-zlepsit-sustredenie-a-spanok-ci-znizit-stres\/#Zaver\" title=\"Z\u00e1ver\">Z\u00e1ver<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Dalo by sa poveda\u0165, \u017ee dnes \u017eijeme v pomerne hektickej dobe. Sta\u010d\u00ed, \u017ee si spomeniete na rann\u00e9 z\u00e1pchy \u010di preplnen\u00fa MHD a hne\u010f je v\u00e1m jasn\u00e9, ako sa ka\u017ed\u00fd za nie\u010dim pon\u00e1h\u013ea. Let\u00edme do pr\u00e1ce, po ktorej utek\u00e1me domov. Medzit\u00fdm sa sna\u017e\u00edme \u010do najr\u00fdchlej\u0161ie nak\u00fapi\u0165 a stresuj\u00face dni n\u00e1s tak n\u00fatia fungova\u0165 na hranici na\u0161ich s\u00edl. Mo\u017eno je to preto, \u017ee sa <strong>sna\u017e\u00edme dosiahnu\u0165 a\u017e pr\u00edli\u0161 ve\u013ea,<\/strong> chceme v\u0161etko hne\u010f a kladieme na seba vysok\u00e9 n\u00e1roky.&nbsp;<br>Tak\u00fdto \u017eivotn\u00fd \u0161t\u00fdl v\u0161ak prin\u00e1\u0161a viac \u0161kody ako \u00fa\u017eitku. Sk\u00f4r ne\u017e sa to stane je preto dobr\u00e9 ubra\u0165 plyn a viac dba\u0165 na svoju du\u0161evn\u00fa pohodu. Jedn\u00fdm zo sp\u00f4sobov, ako podpori\u0165 tzv. <a href=\"https:\/\/gymbeam.sk\/blog\/self-care-ako-sa-o-seba-starat-a-byt-v-zivote-spokojnejsi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">self-care<\/a> m\u00f4\u017ee by\u0165 medit\u00e1cia. V dne\u0161nom \u010dl\u00e1nku sa pozrieme na to, \u010do presne t\u00e1to prastar\u00e1 technika obsahuje a ako funguje. Z\u00e1rove\u0148 si <strong>zhrnieme v\u00fdhody, ktor\u00e9 m\u00f4\u017ee medit\u00e1cia prinies\u0165 do n\u00e1\u0161ho \u017eivota a prid\u00e1me tipy pre za\u010diato\u010dn\u00edkov.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Ak v\u00e1s zauj\u00edma viac sp\u00f4sobov, ako ubra\u0165 plyn, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/8-tipov-ako-spomalit-a-viac-si-uzivat-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>8 tipov, ako spomali\u0165 a viac si u\u017e\u00edva\u0165 \u017eivot.<\/strong><\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_meditacia\"><\/span>\u010co je medit\u00e1cia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Medit\u00e1cia je aktivita, ktor\u00e1 zah\u0155\u0148a <strong>ment\u00e1lne a fyzick\u00e9 techniky na upokojenie mysle a dosiahnutie vn\u00fatorn\u00e9ho k\u013eudu. <\/strong>Dalo by sa poveda\u0165, \u017ee t\u00e1to prax je pre myse\u013e t\u00fdm, \u010d\u00edm je pre telo <a href=\"https:\/\/gymbeam.sk\/blog\/10-necakanych-benefitov-cvicenia-ktore-zlepsia-vas-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>fyzick\u00e9 cvi\u010denie<\/strong><\/a><strong>.<\/strong> M\u00e1 r\u00f4zne formy poch\u00e1dzaj\u00face z cel\u00e9ho sveta a jej prax je star\u00e1 tis\u00edce rokov. M\u00f4\u017ee zah\u0155\u0148a\u0165 praktiky na <strong>zlep\u0161enie s\u00fastredenia<\/strong> alebo vedom\u00fa pr\u00e1cu s dychom, zameran\u00fa na <strong>upokojenie \u010di dokonca zmenu vedomia.<\/strong> V\u00e4\u010d\u0161inou sa vykon\u00e1va individu\u00e1lne v pokojnej polohe a so zatvoren\u00fdmi o\u010dami. <span style=\"color:#ff6600\" class=\"tadv-color\">[1 &#8211; 2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/iStock-1369912829-1124x749.jpg\" alt=\"\u010co je medit\u00e1cia?\" class=\"wp-image-422514\" width=\"843\" height=\"562\" title=\"\u010co je medit\u00e1cia?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1369912829-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1369912829-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1369912829.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Hist\u00f3ria medit\u00e1cie<\/h3>\n\n\n\n<p>Popularita medit\u00e1cie vzr\u00e1stla a\u017e v posledn\u00fdch rokoch. Aj napriek tomu, \u017ee jej <strong>po\u010diatky siahaj\u00fa tis\u00edcky rokov do hist\u00f3rie. <\/strong>P\u00f4vodne sa sp\u00e1jala s n\u00e1bo\u017eensk\u00fdmi trad\u00edciami, najm\u00e4 s budhizmom. <strong>Praktizovala sa v celej \u00c1zii<\/strong> a v priebehu 20. storo\u010dia sa postupne dost\u00e1vala do cel\u00e9ho sveta. V 60. a 70. rokoch sa \u010dasto sp\u00e1jala s kult\u00farou hippies. Okrem toho sa <strong>medit\u00e1cia praktizuje aj v kres\u0165anstve, islame, hinduizme \u010di taoizme. <\/strong>Je v\u0161ak d\u00f4le\u017eit\u00e9 poznamena\u0165, \u017ee \u010dlovek nemus\u00ed by\u0165 n\u00e1bo\u017eensky zalo\u017een\u00fd, aby mohol meditova\u0165. Jednou z <strong>popul\u00e1rnych nen\u00e1bo\u017eensk\u00fdch foriem medit\u00e1cie m\u00f4\u017ee by\u0165 napr\u00edklad joga. <\/strong>V\u00e4\u010d\u0161ina \u0161t\u00fdlov jogy toti\u017e zah\u0155\u0148a prax s\u00fastredenia a upokojenia mysle, rovnako ako vedom\u00e9 d\u00fdchanie. K tomu sa v pr\u00edpade jogy prid\u00e1va aj fyzick\u00e9 cvi\u010denie. Preto treba jogu a medit\u00e1ciu vn\u00edma\u0165 ako dve samostatn\u00e9 discipl\u00edny. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Ak sa o nej chcete dozvedie\u0165 viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/joga-kluc-k-fyzickej-a-psychickej-rovnovahe\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Joga, k\u013e\u00fa\u010d k fyzickej a psychickej rovnov\u00e1he.<\/strong><\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Ako vlastne funguje medit\u00e1cia?<\/h3>\n\n\n\n<p>V jednoduchosti by sa dalo poveda\u0165, \u017ee medit\u00e1cia upokojuje \u010dasti n\u00e1\u0161ho mozgu, ktor\u00e9 m\u00f4\u017eu by\u0165 nadmerne akt\u00edvne kv\u00f4li <strong>nepretr\u017eit\u00fdm stimulom a ka\u017edodenn\u00e9mu stresu.<\/strong> Pr\u00e1ve hektick\u00fd \u017eivotn\u00fd \u0161t\u00fdl v na\u0161om mozgu sp\u00fa\u0161\u0165a varovn\u00e9 centr\u00e1, v\u010faka ktor\u00fdm so situ\u00e1ciou bu\u010f bojujeme, alebo pred \u0148ou utek\u00e1me. Sprievodn\u00fdm prejavom b\u00fdva <strong>\u00fazkos\u0165 \u010di strach, <\/strong>ktor\u00e9 m\u00f4\u017eu za to, \u017ee <strong>prehnane reagujeme <\/strong>na niektor\u00e9 momenty. Pr\u00edkladom m\u00f4\u017ee by\u0165 zl\u00fd de\u0148 v pr\u00e1ci alebo situ\u00e1cia v prem\u00e1vke. Viete si predstavi\u0165, \u017ee rann\u00fa z\u00e1pchu do pr\u00e1ce zvl\u00e1dnete s pokojom bez roz\u010d\u00falenia a tr\u00fabenia za volantom? Medit\u00e1cia v\u00e1m v tom m\u00f4\u017ee pom\u00f4c\u0165, preto\u017ee dok\u00e1\u017ee <strong>podpori\u0165 du\u0161evn\u00fd pokoj a nau\u010di\u0165 sa lep\u0161ie vyrovna\u0165 s vyp\u00e4t\u00fdmi situ\u00e1ciami.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Medit\u00e1cia vs. mozog<\/h3>\n\n\n\n<p>Medit\u00e1cia je \u010dinnos\u0165, ktor\u00e1 zu\u017euje \u013eudsk\u00e9 vn\u00edmanie na pr\u00edtomn\u00fd okamih. \u0160t\u00fadie zistili, \u017ee m\u00e1 z\u00e1rove\u0148 vplyv aj na mozog. Je to v\u010faka vplyvu medita\u010dn\u00fdch techn\u00edk. Ke\u010f opakovane rob\u00edme nejak\u00fa aktivitu, <strong>posil\u0148ujeme nervov\u00e9 spojenia, <\/strong>\u010d\u00edm sa rozv\u00edjaj\u00fa s\u00favisiace oblasti v na\u0161om mozgu. Napr\u00edklad, ke\u010f pracujete ako kuri\u00e9r, va\u0161a ka\u017edodenn\u00e1 n\u00e1pl\u0148 rozv\u00edja priestorov\u00e9 uva\u017eovanie vo va\u0161om mozgu. Ten ist\u00fd proces sa deje, ke\u010f meditujeme. Niektor\u00e9 \u0161t\u00fadie ukazuj\u00fa, \u017ee medit\u00e1cia m\u00f4\u017ee \u010dasom vies\u0165 <strong>k zv\u00fd\u0161eniu hustoty \u0161edej hmoty<\/strong> v hipokampe a \u010fal\u0161\u00edch oblastiach mozgu. Tento n\u00e1rast v\u010faka zapojeniu hipokampu v r\u00e1mci mozgov\u00fdch funkci\u00ed podporuje u\u010denie, kognit\u00edvne schopnosti a pam\u00e4\u0165, \u010do vedie<strong> k lep\u0161iemu spracovaniu faktov a uvedomelej\u0161iemu spr\u00e1vaniu. <\/strong>V praxi by sa to mohlo prejavova\u0165 tak, \u017ee na rann\u00fa z\u00e1pchu za volantom u\u017e nebudeme reagova\u0165 podr\u00e1\u017edene a spracujeme ju ove\u013ea pokojnej\u0161ie. <span style=\"color:#ff6600\" class=\"tadv-color\">[3 &#8211; 5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/Snimka-obrazovky-2023-02-23-o-15.42.19-1124x681.png\" alt=\"Medit\u00e1cia vs. mozog\" class=\"wp-image-422529\" width=\"843\" height=\"511\" title=\"Medit\u00e1cia vs. mozog\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Snimka-obrazovky-2023-02-23-o-15.42.19-1124x681.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Snimka-obrazovky-2023-02-23-o-15.42.19-400x242.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Snimka-obrazovky-2023-02-23-o-15.42.19-1536x931.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Snimka-obrazovky-2023-02-23-o-15.42.19-2048x1242.png 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakladne_formy_meditacie\"><\/span>Z\u00e1kladn\u00e9 formy medit\u00e1cie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Samotn\u00e1 medit\u00e1cia m\u00f4\u017ee ma\u0165 mnoho foriem. V\u00e4\u010d\u0161ina z nich sa odv\u00edja od dvoch hlavn\u00fdch, ktor\u00fdmi s\u00fa s\u00fastreden\u00e1 a mindfulness medit\u00e1cia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. S\u00fastreden\u00e1 medit\u00e1cia<\/h3>\n\n\n\n<p>T\u00e1to forma medit\u00e1cie zah\u0155\u0148a s\u00fastredenie sa na konkr\u00e9tnu vec pomocou na\u0161ich zmyslov. Cie\u013eom je <strong>pre\u017e\u00edva\u0165 \u010doko\u013evek, na \u010do sa pr\u00e1ve s\u00fastred\u00edte. <\/strong>\u010ci u\u017e ide o v\u00e1\u0161 dych, \u0161pecifick\u00e9 slovo alebo r\u00f4zne in\u00e9 vonkaj\u0161ie vplyvy. Pr\u00edkladom m\u00f4\u017ee by\u0165 <strong>poh\u013ead na plame\u0148 svie\u010dky, po\u010d\u00favanie gongu, h\u013eadanie na mesiac \u010di po\u010d\u00edtanie n\u00e1dychov.&nbsp;<\/strong>Znie to s\u00edce jednoducho, ale hlavne za\u010diato\u010dn\u00edci m\u00f4\u017eu ma\u0165 probl\u00e9m udr\u017ea\u0165 svoju pozornos\u0165 na konkr\u00e9tnu vec po\u010das dlh\u0161ej doby. Preto v pr\u00edpade, \u017ee si va\u0161a myse\u013e odsko\u010d\u00ed, skr\u00e1tka sa vr\u00e1\u0165te sp\u00e4\u0165 a pokra\u010dujte. T\u00e1to forma medit\u00e1cie je ide\u00e1lna pre ka\u017ed\u00e9ho, <strong>kto chce tr\u00e9nova\u0165 svoju pozornos\u0165 a s\u00fastredenie<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Ako praktizova\u0165 s\u00fastreden\u00fa medit\u00e1ciu<\/h4>\n\n\n\n<ol class=\"wp-block-list\"><li>Pohodlne sa usa\u010fte a sna\u017ete sa dr\u017ea\u0165 svoj chrb\u00e1t v rovnej polohe.&nbsp;<\/li><li>D\u00fdchajte prirodzene a sledujte ka\u017ed\u00fd n\u00e1dych a v\u00fddych.&nbsp;<\/li><li>Postupne za\u010dnite venova\u0165 pozornos\u0165 prest\u00e1vkam medzi n\u00e1dychom a v\u00fddychom.<\/li><li>Sna\u017ete sa udr\u017ea\u0165 svoje telo v k\u013eude a d\u00fdchajte pokojne.<\/li><li>Ak va\u0161a myse\u013e zabl\u00fadi, vr\u00e1\u0165te sa sp\u00e4\u0165 a pokra\u010dujte so sledovan\u00edm d\u00fdchania. <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/iStock-965492766-1124x749.jpg\" alt=\"S\u00fastreden\u00e1 medit\u00e1cia\" class=\"wp-image-422546\" width=\"843\" height=\"562\" title=\"S\u00fastreden\u00e1 medit\u00e1cia\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-965492766-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-965492766-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-965492766.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Mindfulness medit\u00e1cia<\/h3>\n\n\n\n<p>Patr\u00ed k najpopul\u00e1rnej\u0161\u00edm form\u00e1m medit\u00e1cie. Je zalo\u017een\u00e1 na tom, \u017ee po\u010das nej <strong>venujete pozornos\u0165 svojim my\u0161lienkam v momente, ke\u010f prech\u00e1dzaj\u00fa va\u0161ou mys\u013eou. <\/strong>Samotn\u00e9 my\u0161lienky v\u0161ak neposudzujete ani sa do nich nezap\u00e1jate. Jednoducho len pozorujete ich tok a pr\u00edjmate v\u0161etko, \u010do cez v\u00e1s prech\u00e1dza. Po\u010das tohto procesu sa prep\u00e1ja koncentr\u00e1cia s uvedomen\u00edm. Tento typ medit\u00e1cie je <strong>vhodn\u00fd pre \u013eud\u00ed, ktor\u00ed nemaj\u00fa u\u010dite\u013ea a radi by sk\u00fasili meditova\u0165 aj sami.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Samotn\u00e9 mindfulness by sa dalo rozdeli\u0165 do dvoch skup\u00edn <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>na redukciu stresu (MBR &#8211; Mindfulness-based stress reduction) s cie\u013eom vytvori\u0165 pokojn\u00fd emocion\u00e1lny stav<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>kognit\u00edvnu terapiu (MBCT &#8211; Mindfulness-based cognitive therapy) s cie\u013eom vytvori\u0165 s\u00fa\u010dasn\u00e9 povedomie a oslobodenie od nadmern\u00e9ho pre\u017e\u00edvania negat\u00edvnych vzorcov<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">V prospech mindfulness medit\u00e1cie hovoria aj r\u00f4zne \u0161t\u00fadie, ktor\u00e9 zistili, \u017ee m\u00f4\u017ee [7]:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>zn\u00ed\u017ei\u0165 fixovanie sa na negat\u00edvne em\u00f3cie<\/li><li>zlep\u0161i\u0165 s\u00fastredenie<\/li><li>zn\u00ed\u017ei\u0165 impulz\u00edvne reakcie<\/li><li>zlep\u0161i\u0165 pam\u00e4\u0165<\/li><li>zv\u00fd\u0161i\u0165 spokojnos\u0165 vo vz\u0165ahu<\/li><li>zn\u00ed\u017ei\u0165 stres<\/li><li>zlep\u0161i\u0165 zvl\u00e1danie em\u00f3ci\u00ed&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ako praktizova\u0165 mindfulness medit\u00e1ciu<\/h4>\n\n\n\n<ol class=\"wp-block-list\"><li>N\u00e1jdite si tich\u00e9 miesto a posa\u010fte sa<\/li><li>Nastavte si stopky s \u010dasom, ktor\u00fd ukon\u010d\u00ed va\u0161u medit\u00e1ciu. Na za\u010diatok sk\u00faste napr\u00edklad 10 min\u00fat.<\/li><li>Zatvorte o\u010di a zamerajte sa na svoj dych alebo na ka\u017ed\u00fd pohyb brucha s n\u00e1dychom a v\u00fddychom.&nbsp;<\/li><li>Opakovane sa nadychujte a vydychujte s ve\u013ek\u00fdm s\u00fastreden\u00edm na t\u00fato \u010dinnos\u0165.&nbsp;<\/li><li>Nechajte cez v\u00e1s pr\u00fadi\u0165 tok my\u0161lienok bez toho, ktor\u00fd pozorujte bez toho, aby ste samotn\u00e9 my\u0161lienky posudzovali \u010di hlb\u0161ie analyzovali.<\/li><li>Mindfulness medit\u00e1ciu ukon\u010dite po zaznen\u00ed sign\u00e1lu va\u0161ich stopiek \u010di bud\u00edka. <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dalsie_formy_meditacie\"><\/span>\u010eal\u0161ie formy medit\u00e1cie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ni\u017e\u0161ie si uvedieme \u010fal\u0161ie zn\u00e1me formy medit\u00e1cie, ktor\u00e9 prin\u00e1\u0161aj\u00fa r\u00f4zne v\u00fdhody.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Transcendent\u00e1lna medit\u00e1cia<\/h3>\n\n\n\n<p>Ide o duchovn\u00fa formu medit\u00e1cie, ktor\u00e1 <strong>prebieha v sede s d\u00f4razom na pomal\u00e9 d\u00fdchanie.<\/strong> Cie\u013eom je prekona\u0165 alebo<strong> povznies\u0165 sa nad s\u00fa\u010dasn\u00fd stav bytia na\u0161ej osoby.<\/strong> Po\u010das sedenia by sa mal \u010dlovek s\u00fastredi\u0165 na svoju mantru, teda na nepretr\u017eit\u00e9 opakovanie slov, slab\u00edk alebo fr\u00e1z bu\u010f potichu, alebo nahlas.&nbsp;Pr\u00edkladom m\u00f4\u017ee by\u0165 fr\u00e1za &#8211; neboj\u00edm sa tmy, pr\u00edpadne \u010doko\u013evek \u010do by ste v \u017eivote chceli prekona\u0165. Transcendent\u00e1lna medit\u00e1cia sa navy\u0161e d\u00e1 vykon\u00e1va\u0165 s n\u00e1bo\u017eensk\u00fdm obsahom alebo bez neho. Jej \u00fa\u010dinky sledovala klinick\u00e1 \u0161t\u00fadia z roku 2014, ktor\u00e1 pri\u0161la so z\u00e1verom, \u017ee <strong>m\u00f4\u017ee pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 stres, depresiu \u010di pocity vyhorenia. <\/strong>Pre lep\u0161ie overenie t\u00fdchto v\u00fdsledkov je v\u0161ak e\u0161te potrebn\u00fd \u010fal\u0161\u00ed v\u00fdskum. <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ako praktizova\u0165 transcendent\u00e1lnu medit\u00e1ciu?<\/h4>\n\n\n\n<ol class=\"wp-block-list\"><li>Vyberte si svoju konkr\u00e9tnu mantru, teda fr\u00e1zu, ktor\u00fa po\u010das medit\u00e1cie mus\u00edte opakova\u0165 nahlas alebo potichu vo va\u0161ej mysli.<\/li><li>Pohodlne sa usa\u010fte, zatvorte o\u010di a opakujte svoju mantru dovtedy, k\u00fdm neuplynie vami ur\u010den\u00fd \u010das medit\u00e1cie.&nbsp;<\/li><li>Sna\u017ete sa nezapodieva\u0165 in\u00fdmi my\u0161lienkami a s\u00fastre\u010fte sa len na svoju mantru. <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Medit\u00e1cia zameran\u00e1 na krabicov\u00e9 \/ \u0161tvorcov\u00e9 d\u00fdchanie (Box breathing)<\/h3>\n\n\n\n<p>Tento typ medit\u00e1cie m\u00f4\u017ee pom\u00f4c\u0165 vo chv\u00edli, kedy v\u00e1s ovl\u00e1dne stres a potrebujete okam\u017eit\u00e9 <strong>rie\u0161enie, ako uvo\u013eni\u0165 a upokoji\u0165 svoju myse\u013e. <\/strong>V\u00fdhodou krabicov\u00e9ho d\u00fdchania je, \u017ee ho m\u00f4\u017eete praktizova\u0165 kedyko\u013evek a kdeko\u013evek. Funguje tak, \u017ee sa<strong> sna\u017e\u00ed upokoji\u0165 va\u0161u myse\u013e pomocou po\u010d\u00edtania do \u0161tyroch.&nbsp;<\/strong>Aj preto n\u00e1zov krabicov\u00e9, preto\u017ee krabica m\u00e1 \u0161tyri strany, ktor\u00e9 reprezentuj\u00fa toto d\u00f4le\u017eit\u00e9 \u010d\u00edslo. T\u00fato met\u00f3du upokojenia dokonca pou\u017e\u00edvaj\u00fa aj \u0161peci\u00e1lne jednotky americkej arm\u00e1dy zn\u00e1me pod n\u00e1zvom Navy SEALs. Pod\u013ea \u0161t\u00fadie z roku 2019 m\u00f4\u017ee riaden\u00e1 technika d\u00fdchania <strong>pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 hladinu stresov\u00e9ho horm\u00f3nu kortizolu \u010di dokonca pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 tlak. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ako praktizova\u0165 box breathing medit\u00e1ciu<\/h4>\n\n\n\n<ol class=\"wp-block-list\"><li>Pomaly sa nadychujte po\u010das 4 sek\u00fand<\/li><li>Zadr\u017ete dych na 4 sekundy<\/li><li>Pomaly vydychujte 4 sekundy<\/li><li>Zadr\u017ete dych na 4 sekundy<\/li><li>Opakujte pod\u013ea potreby 12 a\u017e 15-kr\u00e1t a ne\u0161etrite na zadr\u017ean\u00ed dychu. Tieto prest\u00e1vky pom\u00e1haj\u00fa privies\u0165 nervov\u00fd syst\u00e9m k uvo\u013eneniu. <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/iStock-1305679476-1124x749.jpg\" alt=\"Box breathing medit\u00e1cia\" class=\"wp-image-422566\" width=\"843\" height=\"562\" title=\"Box breathing medit\u00e1cia\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1305679476-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1305679476-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1305679476.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Medit\u00e1cia po\u010das ch\u00f4dze<\/h3>\n\n\n\n<p>Tento typ medit\u00e1cie m\u00f4\u017ee by\u0165 ide\u00e1lnou alternat\u00edvou pre ka\u017ed\u00e9ho, kto ner\u00e1d sed\u00ed so zatvoren\u00fdmi o\u010dami. Kombinuje <strong>fyzick\u00fa aktivitu v podobe ch\u00f4dze a s\u00fastredenie spojen\u00e9 so stavom medit\u00e1cie.<\/strong> Umo\u017e\u0148uje v\u00e1m s\u00fastredi\u0165 sa na prepojenie mysle a tela v \u010dase, kedy kr\u00e1\u010date po miestnosti alebo vonku.&nbsp;<br>Vy sami si ur\u010dujete tempo ch\u00f4dze a d\u013a\u017eku s\u00fastredenia. Po\u010das medit\u00e1cie v ch\u00f4dzi by ste mali prejs\u0165 nieko\u013eko krokov za ur\u010dit\u00fd \u010das, kedy sa va\u0161a <strong>pozornos\u0165 zameriava na pohyb tela a fyzick\u00e9 vnemy. <\/strong>Medit\u00e1cia v ch\u00f4dzi m\u00e1 mnoh\u00e9 v\u00fdhody nielen pre ment\u00e1lne, ale aj pre fyzick\u00e9 zdravie. \u0160t\u00fadia z roku 2017 pri\u0161la so z\u00e1verom, \u017ee ch\u00f4dza v kombin\u00e1cii s medit\u00e1ciou m\u00f4\u017ee by\u0165 \u00fa\u010dinn\u00e1 pri zni\u017eovan\u00ed prejavov \u00fazkosti. <span style=\"color:#ff6600\" class=\"tadv-color\">[11 &#8211; 12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ako praktizova\u0165 medit\u00e1ciu po\u010das ch\u00f4dze<\/h4>\n\n\n\n<ol class=\"wp-block-list\"><li>Zvo\u013ete si cestu, ktorou sa chcete prejs\u0165. Pre za\u010diatok zv\u00e1\u017ete sk\u00f4r krat\u0161iu trasu.<\/li><li>Za\u010dnite kr\u00e1\u010da\u0165 pomaly a rovnak\u00fdm tempom.&nbsp;<\/li><li>Zamerajte sa na fyzick\u00fd pocit ka\u017ed\u00e9ho kroku a pokojne nechajte svoje kroky synchronizova\u0165 s dychom.&nbsp;<\/li><li>Na za\u010diatok m\u00f4\u017eete kr\u00e1\u010da\u0165 napr\u00edklad 5 min\u00fat nesk\u00f4r tento \u010das predl\u017eova\u0165. <span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Vizualiza\u010dn\u00e1 medit\u00e1cia<\/h3>\n\n\n\n<p>Ide o techniku, ktor\u00e1 je zameran\u00e1 na pocity relax\u00e1cie a pokoja <strong>prostredn\u00edctvom vizualiz\u00e1cie pozit\u00edvnych sc\u00e9n \u010di obrazov. <\/strong>Zah\u0155\u0148a snahu o \u010do naj\u017eiv\u0161iu predstavu pou\u017eit\u00edm viacer\u00fdch zmyslov. Z\u00e1klad v\u0161ak zost\u00e1va rovnak\u00fd ako pri in\u00fdch druhoch medit\u00e1cie <strong>s d\u00f4razom na rovn\u00fa chrbticu,<\/strong> \u010di u\u017e sed\u00edte alebo sa rozhodnete meditova\u0165 v stoji.&nbsp;Techniky vizualiz\u00e1cie s\u00fa dokonca ob\u013e\u00faben\u00e9 aj vo vrcholovom \u0161porte a v s\u00favislosti s dosahovan\u00edm cie\u013eov ich vyu\u017e\u00edvaj\u00fa aj tak\u00e9 hviezdy ako elitn\u00fd hr\u00e1\u010d NBA LeBron James \u010di b\u00fdval\u00fd olympijsk\u00fd plavec Michael Phelps. V pr\u00edpade medit\u00e1cie m\u00f4\u017ee fungova\u0165 vizualiz\u00e1cia ka\u017ed\u00e9ho obrazu, v ktorom n\u00e1jdete pokoj. Pr\u00edkladom s\u00fa sc\u00e9ny <strong>pomal\u00e9ho rozpuku kvetu, dopadanie l\u00fa\u010dov svetla na va\u0161u poko\u017eku \u010di morsk\u00e9 vlny, ktor\u00e9 sa pomaly h\u00fdbu v rytme jemn\u00e9ho vetra. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[14 &#8211; 15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ako praktizova\u0165 vizualiza\u010dn\u00fa medit\u00e1ciu<\/h4>\n\n\n\n<ol class=\"wp-block-list\"><li>Posa\u010fte sa do pohodlnej polohy bez ak\u00e9hoko\u013evek fyzick\u00e9ho nap\u00e4tia. Z\u00e1rove\u0148 sa sna\u017ete za\u010da\u0165 s maxim\u00e1lne uvo\u013enenou mys\u013eou.&nbsp;<\/li><li>Zamyslite sa nad obrazom, ktor\u00fd si chcete po\u010das medit\u00e1cie vizualizova\u0165.&nbsp;<\/li><li>Vyu\u017eite svoj dych ako sprievodcu celou medit\u00e1ciou. Nad\u00fdchnite sa a vyd\u00fdchnite, zatia\u013e \u010do s d\u00fdchan\u00edm sa synchronizuje aj obraz, ktor\u00fd si predstavujete.&nbsp;<\/li><li>Pok\u00faste sa udr\u017ea\u0165 fokus na vizualizovan\u00fd obraz bez toho, aby sa va\u0161a myse\u013e niekam zat\u00falala.&nbsp;<\/li><li>Po\u010das celej medit\u00e1cie sa sna\u017ete d\u00fdcha\u0165 prirodzene. <span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/iStock-486279108-1124x749.jpg\" alt=\"Benefity medit\u00e1cie\" class=\"wp-image-422587\" width=\"843\" height=\"562\" title=\"Benefity medit\u00e1cie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-486279108-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-486279108-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-486279108.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Benefity_meditacie\"><\/span>Benefity medit\u00e1cie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Popularita medit\u00e1cie rastie aj preto, \u017ee st\u00e1le viac \u013eud\u00ed objavuje jej v\u00fdhody. Ni\u017e\u0161ie si o nich povieme viac.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Zlep\u0161uje ment\u00e1lne zdravie<\/h3>\n\n\n\n<p>Niektor\u00e9 formy medit\u00e1cie m\u00f4\u017eu vies\u0165 k lep\u0161iemu sebapoznaniu a pozit\u00edvnej\u0161iemu poh\u013eadu na \u017eivot. To by sa v kone\u010dnom d\u00f4sledku mohlo prejavi\u0165 na celkovo lep\u0161om ment\u00e1lnom zdrav\u00ed. V prospech medit\u00e1cie tu hovoria aj r\u00f4zne v\u00fdskumy. Napr\u00edklad meta-anal\u00fdza, ktor\u00e1 spracovala d\u00e1ta zo 47 \u0161t\u00fadi\u00ed s celkov\u00fdm po\u010dtom 3515 \u00fa\u010dasn\u00edtkov, <strong>\u017ee mindfulness medit\u00e1cia pomohla \u00fa\u010dastn\u00edkom zjemni\u0165 pr\u00edznaky depresie. <\/strong>Na pozit\u00edvny vplyv medit\u00e1cie v tomto smere nadv\u00e4zuje aj \u010fal\u0161ia \u0161t\u00fadia z roku 2015. Uk\u00e1zala, \u017ee \u013eudia, ktor\u00ed praktizuj\u00fa medit\u00e1ciu maj\u00fa <strong>menej negat\u00edvnych my\u0161lienok pri poh\u013eade negat\u00edvne obrazy<\/strong> ne\u017e druh\u00e1 skupina. <span style=\"color:#ff6600\" class=\"tadv-color\">[17 &#8211; 18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Pom\u00e1ha zn\u00ed\u017ei\u0165 stres<\/h3>\n\n\n\n<p>Pod\u013ea N\u00e1rodn\u00e9ho in\u0161tit\u00fatu mu\u017esk\u00e9ho zdravia je stres reakciou mozgu a tela na v\u00fdzvu, po\u017eiadavku \u010di neo\u010dak\u00e1van\u00fa zmenu v na\u0161om \u017eivote. Ist\u00fdm sp\u00f4sobom ide o prirodzen\u00fa obranu n\u00e1\u0161ho tela pred nie\u010d\u00edm, \u010do v n\u00e1s vyvol\u00e1va nervozitu, hnev alebo pocit frustr\u00e1cie. Ak va\u0161e be\u017en\u00e9 dni \u010dasto sprev\u00e1dza d\u00e1vka stresu, iste v\u00e1s pote\u0161\u00ed, \u017ee <strong>medit\u00e1cia by ho mohla zmierni\u0165.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V prospech tohto tvrdenia hovor\u00ed aj \u0161t\u00fadia \u010dasopisu Frontiers in Psychology. Pri\u0161la so zisten\u00edm, \u017ee mindfulness techniky, ku ktor\u00fdm mo\u017eno zaradi\u0165 aj samotn\u00fa medit\u00e1ciu, boli <strong>spojen\u00e9 s ni\u017e\u0161ou \u00farov\u0148ou poci\u0165ovan\u00e9ho stresu. <\/strong>Toto zistenie podporuje aj anal\u00fdza vy\u0161e 200 \u0161t\u00fadi\u00ed o medit\u00e1cii, ktor\u00e1 pri\u0161la so z\u00e1verom, \u017ee mindfulness medit\u00e1cia je \u00fa\u010dinn\u00fd sp\u00f4sob, ako zn\u00ed\u017ei\u0165 stres.<strong> <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[19 &#8211; 20] [25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Ak v\u00e1s problematika stresu zauj\u00edma viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/preco-je-pre-nas-stres-nebezpecny-a-ako-ho-znizit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pre\u010do je pre n\u00e1s stres nebezpe\u010dn\u00fd a ako ho zn\u00ed\u017ei\u0165?<\/strong><\/a><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Pom\u00f4c\u0165 v tomto smere m\u00f4\u017eu aj adaptog\u00e9ny. Viac sa o nich dozviete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/adaptogeny-prirodne-latky-ktore-pomahaju-zvladat-stres\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Adaptog\u00e9ny: pr\u00edrodn\u00e9 l\u00e1tky, ktor\u00e9 pom\u00e1haj\u00fa zvl\u00e1da\u0165 stres.<\/strong><\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Zlep\u0161uje sp\u00e1nok<\/h3>\n\n\n\n<p>Ruku na srdce, ko\u013eko hod\u00edn ste spali minul\u00fa noc? Pod\u013ea CDC by d\u013a\u017eka v\u00e1\u0161ho sp\u00e1nku nemala trva\u0165 pod 7 hod\u00edn a ide\u00e1lne by sa mala pohybova\u0165 niekde medzi 7 a\u017e 9 hodinami, \u010do v dne\u0161nej dobe nie je \u0165a\u017ek\u00e9 podceni\u0165. Pom\u00f4c\u0165 by v\u0161ak v tomto smere mohla aj medit\u00e1cia. V\u00fdskum magaz\u00ednu Sleep toti\u017e zistil, \u017ee <strong>\u013eudia s chronickou nespavos\u0165ou, ktor\u00ed praktizovali minduflness medit\u00e1ciu, dok\u00e1zali v porovnan\u00ed s druhou skupinou spa\u0165 dlh\u0161ie a zlep\u0161i\u0165 prejavy nespavosti. <\/strong>Medit\u00e1cia sa dokonca uk\u00e1zala ako mo\u017en\u00e1 alternat\u00edva k tradi\u010dn\u00fdm postupom lie\u010dby insomnie.<strong> <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[21 &#8211; 22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Ak v\u00e1s mo\u017enosti zlep\u0161enia va\u0161ich sp\u00e1nkov\u00fdch n\u00e1vykov zauj\u00edmaj\u00fa viac, nevynechajte n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako zaspa\u0165 r\u00fdchlo? Vysk\u00fa\u0161ajte jednoduch\u00e9 tipy na lep\u0161\u00ed sp\u00e1nok.<\/strong><\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Pom\u00f4\u017ee zlep\u0161i\u0165 koncentr\u00e1ciu<\/h3>\n\n\n\n<p>Tento benefit dok\u00e1\u017eu zvl\u00e1\u0161\u0165 oceni\u0165 \u0161tudenti alebo \u013eudia, ktor\u00fdch n\u00e1pl\u0148 pr\u00e1ce vy\u017eaduje \u010dasto vysok\u00fa \u00farove\u0148 s\u00fastredenia. Medit\u00e1cia je toti\u017e skvel\u00fdm pomocn\u00edkom pri regul\u00e1cii mysle, ktor\u00e1 m\u00e1 tendenciu bl\u00fadi\u0165 r\u00f4znymi smermi a odv\u00e1dza\u0165 na\u0161u pozornos\u0165 od toho, \u010do je pr\u00e1ve d\u00f4le\u017eit\u00e9. Mo\u017eno si spomeniete na to, ako ste naposledy z\u00e1pasili s u\u010den\u00edm, ke\u010f sa v\u00e1m zdalo zrazu v\u0161etko d\u00f4le\u017eitej\u0161ie ne\u017e dan\u00e1 \u010dinnos\u0165. Pravideln\u00e9 <strong>praktizovanie medit\u00e1cie tr\u00e9nuje n\u00e1\u0161 mozog.<\/strong> M\u00f4\u017ee n\u00e1s nau\u010di\u0165 <strong>koncentrova\u0165 svoje my\u0161lienky na to, \u010do je d\u00f4le\u017eit\u00e9 <\/strong>a ignorova\u0165 to, \u010do n\u00e1s rozpty\u013euje. <span style=\"color:#ff6600\" class=\"tadv-color\">[23 &#8211; 24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/iStock-629143218-1124x750.jpg\" alt=\"Medit\u00e1cia pom\u00e1ha zlep\u0161i\u0165 koncentr\u00e1ciu\" class=\"wp-image-422608\" width=\"843\" height=\"563\" title=\"Medit\u00e1cia pom\u00e1ha zlep\u0161i\u0165 koncentr\u00e1ciu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-629143218-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-629143218-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-629143218.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Zmier\u0148uje boles\u0165<\/h3>\n\n\n\n<p>Medit\u00e1cia m\u00f4\u017ee ma\u0165 dokonca vplyv aj na zmiernenie fyzickej bolesti. Toto tvrdenie podporuje preh\u013ead JAMA Internal Medicine, ktor\u00fd sledoval vy\u0161e 6-tis\u00edc \u00fa\u010dastn\u00edkov v 60 \u0161t\u00fadi\u00e1ch. Na ich z\u00e1klade sa zistilo, \u017ee medit\u00e1cia m\u00f4\u017ee <strong>zmierni\u0165 stavy \u013eud\u00ed, ktor\u00ed trpeli poopera\u010dnou, ak\u00fatnou alebo chronickou boles\u0165ou. <\/strong>Tu treba doda\u0165, \u017ee aj napriek tomu by sme medit\u00e1ciu nemali vn\u00edma\u0165 ako v\u0161eliek na ka\u017ed\u00fd druh bolesti. Pri zvl\u00e1dan\u00ed tej chronickej v\u0161ak m\u00f4\u017ee by\u0165 prospe\u0161n\u00e1. <span style=\"color:#ff6600\" class=\"tadv-color\">[26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. Pom\u00e1ha bojova\u0165 so z\u00e1vislos\u0165ami<\/h3>\n\n\n\n<p>V niektor\u00fdch pr\u00edpadoch m\u00f4\u017ee ment\u00e1lna discipl\u00edna, ktor\u00e1 sa v\u010faka medit\u00e1cii buduje, pom\u00f4c\u0165 \u013eu\u010fom zvl\u00e1dnu\u0165 ich z\u00e1vislosti. V\u010faka mindfulness medit\u00e1cii sa toti\u017e m\u00f4\u017eu nau\u010di\u0165 <strong>presmerova\u0165 svoju pozornos\u0165 a lep\u0161ie zvl\u00e1da\u0165 r\u00f4zne impulzy, t\u00fa\u017eby \u010di stres. <\/strong>Tu samozrejme nemus\u00ed plati\u0165, \u017ee medit\u00e1cia je odpove\u010fou na \u0165a\u017ek\u00e9 z\u00e1vislosti od drog \u010di alkoholu. Ak v\u0161ak bojujete napr\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-oklamat-chute-na-sladke\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>s chu\u0165ou na sladk\u00e9 <\/strong><\/a>alebo \u010dast\u00fdm <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-na-nas-vplyva-neustale-scrollovanie-socialnych-sieti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>scrollovan\u00edm soci\u00e1lnych siet\u00ed<\/strong><\/a><strong>,<\/strong> medit\u00e1cia m\u00f4\u017ee by\u0165 jedn\u00fdm z prostriedkov, ako si poradi\u0165 a tieto \u010dinnosti aspo\u0148 obmedzi\u0165 v\u010faka presmerovaniu pozornosti. <span style=\"color:#ff6600\" class=\"tadv-color\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">7. Zlep\u0161uje pam\u00e4\u0165<\/h3>\n\n\n\n<p>V \u0161t\u00fadii z roku 2010 vedci zistili, \u017ee praktizovanie medit\u00e1cie m\u00e1 vplyv na rozvoj \u0161edej hmoty v na\u0161om mozgu, vr\u00e1tane oblasti hipokampu. To m\u00f4\u017ee ma\u0165 pozit\u00edvny vplyv aj na pam\u00e4\u0165 a \u010fal\u0161ie funkcie mozgu, ako u\u010denie \u010di kognit\u00edvne schopnosti, spracovanie faktov a uvedomelej\u0161ie spr\u00e1vanie. Medit\u00e1cia 30 min\u00fat denne po dobu \u00f4smich t\u00fd\u017ed\u0148ov <strong>m\u00f4\u017ee zv\u00fd\u0161i\u0165 mno\u017estvo \u0161edej hmoty, ktor\u00e9 produkuje na\u0161e telo a t\u00fdm podpori\u0165 aj na\u0161u pam\u00e4\u0165.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">8. M\u00f4\u017ee dokonca pom\u00f4c\u0165 schudn\u00fa\u0165<\/h3>\n\n\n\n<p>R\u00f4zne v\u00fdskumy medit\u00e1cie vyzdvihuj\u00fa najm\u00e4 benefity v podobe toho, \u017ee n\u00e1m t\u00e1to \u010dinnos\u0165 pom\u00f4\u017ee zrelaxova\u0165, lep\u0161ie zaspa\u0165 \u010di s\u00fastredi\u0165 sa. Z\u00e1ujem vedcov sa v\u0161ak v poslednej dobe uber\u00e1 aj k ot\u00e1zke, \u010di medit\u00e1cia m\u00f4\u017ee pom\u00f4c\u0165 schudn\u00fa\u0165. Odpove\u010f v\u00e1s mo\u017eno prekvap\u00ed, preto\u017ee \u0161t\u00fadie pozoruj\u00fa ist\u00fd podiel medit\u00e1cie na procese chudnutia. Ide hlavne o to, \u017ee v\u010faka medit\u00e1cii m\u00f4\u017eeme lep\u0161ie zvl\u00e1da\u0165 svoje em\u00f3cie.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pr\u00e1ve na tom je zalo\u017een\u00e1 \u0161t\u00fadia z roku 2014, ktor\u00e1 zistila, \u017ee <strong>mindfulness medit\u00e1cia m\u00f4\u017ee pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 frekvenciu emocion\u00e1lneho prejedania.<\/strong> To samozrejme neznamen\u00e1, \u017ee medit\u00e1cia v\u00e1s prin\u00fati schudn\u00fa\u0165. Spolu so zdrav\u00fdm jed\u00e1lni\u010dkom, \u0161portom a <a href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kalorick\u00fdm deficitom<\/strong><\/a> v\u0161ak m\u00f4\u017ee by\u0165 jedn\u00fdm z dielikov dobre funguj\u00faceho receptu.Najm\u00e4 pre \u013eud\u00ed, ktor\u00ed bojuj\u00fa s nezvl\u00e1date\u013enou chu\u0165ou na jedlo. <span style=\"color:#ff6600\" class=\"tadv-color\">[29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/iStock-1367348620-1124x749.jpg\" alt=\"Medit\u00e1cia m\u00f4\u017ee dokonca pom\u00f4c\u0165 schudn\u00fa\u0165\" class=\"wp-image-422632\" width=\"843\" height=\"562\" title=\"Medit\u00e1cia m\u00f4\u017ee dokonca pom\u00f4c\u0165 schudn\u00fa\u0165\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1367348620-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1367348620-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1367348620.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_na_svoju_prvu_meditaciu\"><\/span>Ako na svoju prv\u00fa medit\u00e1ciu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na internete m\u00f4\u017eete n\u00e1js\u0165 ve\u013ea aplik\u00e1ci\u00ed, sprievodcov \u010di online postupov, ktor\u00e9 v\u00e1s nau\u010dia ako meditova\u0165. R\u00f4zne typy medit\u00e1cie vy\u017eaduj\u00fa odli\u0161n\u00e9 pr\u00edstupy, ktor\u00e9 sme si pri pribl\u00ed\u017eili vy\u0161\u0161ie. Existuje v\u0161ak nieko\u013eko v\u0161eobecn\u00fdch pokynov, ktor\u00e9 v\u00e1m pom\u00f4\u017eu za\u010da\u0165. Kr\u00e1sa a jednoduchos\u0165 medit\u00e1cie toti\u017e spo\u010d\u00edva v tom, \u017ee k jej vykon\u00e1vaniu nepotrebujete \u017eiadne vybavenie.&nbsp;Sta\u010d\u00ed v\u00e1m pokojn\u00fd priestor a zop\u00e1r min\u00fat \u010dasu ka\u017ed\u00fd de\u0148. Mnoho \u013eud\u00ed si pochva\u013euje najm\u00e4 rann\u00fa medit\u00e1ciu, ale je na v\u00e1s, kedy v\u00e1m t\u00e1to \u010dinnos\u0165 vyhovuje. Zo za\u010diatku sa v\u0161ak sna\u017ete <strong>meditova\u0165 ka\u017ed\u00fd de\u0148 v rovnakom \u010dase, aby ste si <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/ako-vytvorit-z-cvicenia-zvyk-vdaka-tymto-8-jednoduchym-tipom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vytvorili n\u00e1vyk<\/strong><\/a><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Ako za\u010da\u0165 meditova\u0165<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li>N\u00e1jdite si pokojn\u00e9 a tich\u00e9 miesto. M\u00f4\u017eete ho obklopi\u0165 svie\u010dkami, kvetmi, kadidlom \u010di ak\u00fdmiko\u013evek predmetmi, ktor\u00e9 podporia va\u0161e s\u00fastredenie.&nbsp;<\/li><li>Pohodlne sa usa\u010fte na stoli\u010dku alebo na zem, pri\u010dom dbajte na to, aby ste mali rovn\u00fd chrb\u00e1t.&nbsp;<\/li><li>Zatvorte o\u010di alebo sa poh\u013eadom zamerajte na konkr\u00e9tny objekt, ktor\u00fd ste si k medit\u00e1cii vybrali.&nbsp;<\/li><li>D\u00fdchajte pomaly a zhlboka.&nbsp;<\/li><li>Udr\u017eujte svoju myse\u013e zameran\u00fa dovn\u00fatra alebo na konkr\u00e9tny predmet. Ak sa zat\u00fala, bez paniky sa vr\u00e1\u0165te sp\u00e4\u0165.&nbsp;<\/li><li>Vydychujte pomaly a predstavujte si pritom v\u00e1\u0161 dych ako rieku, ktor\u00e1 un\u00e1\u0161a pre\u010d va\u0161e my\u0161lienky. <span style=\"color:#ff6600\" class=\"tadv-color\">[30]<\/span><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010das medit\u00e1cie m\u00f4\u017eete pokojne za\u010da\u0165 aj spieva\u0165 alebo nahlas opakova\u0165 svoju mantru. Pr\u00edpadne sk\u00faste meditova\u0165 v tej najjednoduch\u0161ej forme. Sta\u010d\u00ed, \u017ee si n\u00e1jdete <strong>pokojn\u00fa miestnos\u0165, pohodlne sa usad\u00edte, zatvor\u00edte o\u010di a budete vn\u00edma\u0165 svoj prirodzen\u00fd dych.<\/strong> Okrem toho majte na pam\u00e4ti, \u017ee medit\u00e1cia je v\u00e4\u010d\u0161inou jednoduch\u0161ia a \u00faspe\u0161nej\u0161ia, ke\u010f sa odpoj\u00edte od my\u0161lienky urobi\u0165 v\u0161etko dokonale. Namiesto toho venujte pozornos\u0165 pr\u00edtomn\u00e9mu okamihu. <span style=\"color:#ff6600\" class=\"tadv-color\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/iStock-1363519966-1124x749.jpg\" alt=\"Medita\u010dn\u00e9 pom\u00f4cky\" class=\"wp-image-422658\" width=\"843\" height=\"562\" title=\"Medita\u010dn\u00e9 pom\u00f4cky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1363519966-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1363519966-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1363519966.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_casto_by_ste_mali_meditovat\"><\/span>Ako \u010dasto by ste mali meditova\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po prvej \u00faspe\u0161nej medit\u00e1cii sa v\u00e1m m\u00f4\u017ee naskytn\u00fa\u0165 ot\u00e1zka, ako \u010dasto by ste ju vlastne mali praktizova\u0165. Faktom v\u0161ak je, \u017ee na to <strong>neexistuje jednozna\u010dn\u00e1 odpove\u010f.<\/strong> V po\u010diatkoch by ste sa mali <strong>sna\u017ei\u0165 o pravidelnos\u0165, <\/strong>aby ste si na t\u00fato nov\u00fa \u010dinnos\u0165 zvykli a postupne sa ju nau\u010dili vykon\u00e1va\u0165 prirodzen\u00fdm sp\u00f4sobom. Z\u00e1rove\u0148 plat\u00ed, \u017ee <strong>ak\u00e1ko\u013evek medit\u00e1cia je lep\u0161ia ne\u017e \u017eiadna.<\/strong> Samotn\u00e1 frekvencia je potom len na v\u00e1s. Niekomu vyhovuje meditova\u0165 raz t\u00fd\u017edenne, zatia\u013e \u010do in\u00ed sa tejto \u010dinnosti venuj\u00fa aj \u010dastej\u0161ie. Svoju medit\u00e1ciu si tak <strong>m\u00f4\u017eete prisp\u00f4sobi\u0165 pod\u013ea potreby.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ma_meditacia_nejake_uskalia_ci_rizika\"><\/span>M\u00e1 medit\u00e1cia nejak\u00e9 \u00faskalia \u010di rizik\u00e1?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f si o medit\u00e1cii budete vyh\u013ead\u00e1va\u0165 viac inform\u00e1ci\u00ed, v\u00e4\u010d\u0161inou n\u00e1jdete sam\u00e9 pozit\u00edvne benefity, ktor\u00e9 v\u00e1m t\u00e1to \u010dinnos\u0165 m\u00f4\u017ee do \u017eivota prinies\u0165. Napriek tomu ale pri medit\u00e1cii existuj\u00fa aj rizik\u00e1. Tu v\u0161ak treba doda\u0165, \u017ee ich sk\u00famalo ve\u013emi m\u00e1lo \u0161t\u00fadi\u00ed a preto je pr\u00edli\u0161 skoro v tomto smere robi\u0165 jednozna\u010dn\u00e9 z\u00e1very.&nbsp;Spomen\u00fa\u0165 m\u00f4\u017eeme napr\u00edklad \u0161t\u00fadiu z roku 2017, ktor\u00e1 sk\u00famala ne\u017eiad\u00face \u00fa\u010dinky medit\u00e1cie u malej vzorky 342 \u013eud\u00ed. Rizik\u00e1 sa vyskytli len v miere 4,2 a\u017e 4,6 % a konkr\u00e9tne zah\u0155\u0148ali <span style=\"color:#ff6600\" class=\"tadv-color\">[31]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>pocity odcudzenia zo spolo\u010dnosti&nbsp;<\/li><li>probl\u00e9m c\u00edti\u0165 sa vo svete komfortne&nbsp;<\/li><li>pocit, \u017ee v\u00e1m nie\u010do ch\u00fdba<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z v\u00fdskumu vypl\u00fdva, \u017ee v\u00e4\u010d\u0161ina t\u00fdchto \u00fa\u010dinkov bola mierna a nevy\u017eadovala, aby \u013eudia, ktor\u00ed o nich hovorili prestali meditova\u0165. V\u00e4\u010d\u0161inou sa vyskytli u t\u00fdch, ktor\u00ed praktizovali medit\u00e1ciu v s\u00fakrom\u00ed a ve\u013emi \u010dasto. Aj tu teda plat\u00ed, \u017ee v\u0161etko treba robi\u0165 s mierou a pr\u00e1ve vtedy sa m\u00f4\u017ee medit\u00e1cia sta\u0165 \u010fal\u0161\u00edm dielikom sklada\u010dky zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zaver\"><\/span>Z\u00e1ver<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Medit\u00e1cia je rozhodne zauj\u00edmav\u00e1 \u010dinnos\u0165, ktor\u00e1 sa st\u00e1va \u010doraz popul\u00e1rnej\u0161ou. V jej <strong>prospech hovoria mnoh\u00e9 v\u00fdhody<\/strong> podopieraj\u00face sa o r\u00f4zne vedeck\u00e9 \u0161t\u00fadie. \u010ci je medit\u00e1cia ja pre v\u00e1s, m\u00f4\u017eete zisti\u0165 jednoducho, pokojne aj po do\u010d\u00edtan\u00ed tohto \u010dl\u00e1nku. Pokojne sa in\u0161pirujte na\u0161im postupom pre za\u010diato\u010dn\u00edkov, ktor\u00fd v\u00e1m pom\u00f4\u017ee meditova\u0165 po prv\u00fdkr\u00e1t. Najlep\u0161ie na tom je, \u017ee na medit\u00e1ciu nepotrebujete \u017eiadnu \u0161peci\u00e1lnu v\u00fdbavu. Sta\u010d\u00ed ju vysk\u00fa\u0161a\u0165 a postupne pozorova\u0165 \u00fa\u010dinky, ktor\u00e9 do v\u00e1\u0161ho \u017eivota m\u00f4\u017ee prinies\u0165.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/yoga-and-pilates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tYoga and pilates\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/clothing\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tClothing\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Stresuj\u00face situ\u00e1cie, ktor\u00fdm mus\u00edme \u010deli\u0165 ka\u017ed\u00fd de\u0148 by mali by\u0165 ak\u00fdmsi apelom na to, \u017ee v \u017eivote je dobr\u00e9 tie\u017e spomali\u0165 a dba\u0165 na svoju du\u0161evn\u00fa pohodu. Jedn\u00fdm zo sp\u00f4sobov m\u00f4\u017ee by\u0165 medit\u00e1cia, ktor\u00e1 pon\u00faka mno\u017estvo v\u00fdhod.<\/p>\n","protected":false},"author":120,"featured_media":422775,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6160,6169,6069,6082],"filter_section":[],"filter_attribute":[13047],"class_list":{"0":"post-422513","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-stres","9":"tag-welness","10":"tag-zdravie","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-wellness","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Medit\u00e1cia: Sp\u00f4sob, ako n\u00e1js\u0165 vn\u00fatorn\u00fd pokoj, zlep\u0161i\u0165 s\u00fastredenie a sp\u00e1nok \u010di zn\u00ed\u017ei\u0165 stres - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u010co je medit\u00e1cia, ak\u00e9 benefity prin\u00e1\u0161a a ako s \u0148ou za\u010da\u0165? S t\u00fdm v\u0161etk\u00fdm v\u00e1s zozn\u00e1mi n\u00e1\u0161 \u010dl\u00e1nok venovan\u00fd tejto ment\u00e1lnej aktivite s mnoh\u00fdmi v\u00fdhodami.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/meditacia-sposob-ako-najst-vnutorny-pokoj-zlepsit-sustredenie-a-spanok-ci-znizit-stres\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Medit\u00e1cia: Sp\u00f4sob, ako n\u00e1js\u0165 vn\u00fatorn\u00fd pokoj, zlep\u0161i\u0165 s\u00fastredenie a sp\u00e1nok \u010di zn\u00ed\u017ei\u0165 stres - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"\u010co je medit\u00e1cia, ak\u00e9 benefity prin\u00e1\u0161a a ako s \u0148ou za\u010da\u0165? 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