{"id":424147,"date":"2023-02-23T23:15:24","date_gmt":"2023-02-23T22:15:24","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=424147"},"modified":"2023-03-07T08:17:54","modified_gmt":"2023-03-07T07:17:54","slug":"meditace-zpusob-jak-najit-vnitrni-pokoj-zlepsit-soustredeni-a-spanek-a-snizit-stres","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/meditace-zpusob-jak-najit-vnitrni-pokoj-zlepsit-soustredeni-a-spanek-a-snizit-stres\/","title":{"rendered":"Meditace: Zp\u016fsob, jak naj\u00edt vnit\u0159n\u00ed pokoj, zlep\u0161it soust\u0159ed\u011bn\u00ed a sp\u00e1nek a sn\u00ed\u017eit 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.cz\/blog\/meditace-zpusob-jak-najit-vnitrni-pokoj-zlepsit-soustredeni-a-spanek-a-snizit-stres\/#Co_je_meditace\" title=\"Co je meditace\">Co je meditace<\/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.cz\/blog\/meditace-zpusob-jak-najit-vnitrni-pokoj-zlepsit-soustredeni-a-spanek-a-snizit-stres\/#Zakladni_formy_meditace\" title=\"Z\u00e1kladn\u00ed formy meditace\">Z\u00e1kladn\u00ed formy meditace<\/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.cz\/blog\/meditace-zpusob-jak-najit-vnitrni-pokoj-zlepsit-soustredeni-a-spanek-a-snizit-stres\/#Dalsi_formy_meditace\" title=\"Dal\u0161\u00ed formy meditace\">Dal\u0161\u00ed formy meditace<\/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.cz\/blog\/meditace-zpusob-jak-najit-vnitrni-pokoj-zlepsit-soustredeni-a-spanek-a-snizit-stres\/#Benefity_meditace\" title=\"Benefity meditace\">Benefity meditace<\/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.cz\/blog\/meditace-zpusob-jak-najit-vnitrni-pokoj-zlepsit-soustredeni-a-spanek-a-snizit-stres\/#Jak_na_svou_prvni_meditaci\" title=\"Jak na svou prvn\u00ed meditaci\">Jak na svou prvn\u00ed meditaci<\/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.cz\/blog\/meditace-zpusob-jak-najit-vnitrni-pokoj-zlepsit-soustredeni-a-spanek-a-snizit-stres\/#Jak_casto_byste_meli_meditovat\" title=\"Jak \u010dasto byste m\u011bli meditovat\">Jak \u010dasto byste m\u011bli meditovat<\/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.cz\/blog\/meditace-zpusob-jak-najit-vnitrni-pokoj-zlepsit-soustredeni-a-spanek-a-snizit-stres\/#Ma_meditace_nejaka_uskali_nebo_rizika\" title=\"M\u00e1 meditace n\u011bjak\u00e1 \u00faskal\u00ed nebo rizika?\">M\u00e1 meditace n\u011bjak\u00e1 \u00faskal\u00ed nebo rizika?<\/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.cz\/blog\/meditace-zpusob-jak-najit-vnitrni-pokoj-zlepsit-soustredeni-a-spanek-a-snizit-stres\/#Zaver\" title=\"Z\u00e1v\u011br\">Z\u00e1v\u011br<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Dalo by se \u0159\u00edct, \u017ee dnes \u017eijeme v pom\u011brn\u011b hektick\u00e9 dob\u011b. Sta\u010d\u00ed, \u017ee si vzpomenete na rann\u00ed z\u00e1cpy nebo p\u0159epln\u011bnou MHD a hned je v\u00e1m jasn\u00e9, jak ka\u017ed\u00fd za n\u011b\u010d\u00edm sp\u011bch\u00e1. Let\u00edme do pr\u00e1ce, po kter\u00e9 ut\u00edk\u00e1me dom\u016f. Mezit\u00edm se sna\u017e\u00edme co nejrychleji nakoupit a stresuj\u00edc\u00ed dny n\u00e1s tak nut\u00ed fungovat na hranici na\u0161ich sil. Mo\u017en\u00e1 je to proto, \u017ee se <strong>sna\u017e\u00edme dos\u00e1hnout a\u017e p\u0159\u00edli\u0161 mnoha<\/strong>, chceme v\u0161echno hned a klademe na sebe vysok\u00e9 n\u00e1roky. Tento \u017eivotn\u00ed styl v\u0161ak p\u0159in\u00e1\u0161\u00ed v\u00edce \u0161kody ne\u017e u\u017eitku. D\u0159\u00edve, ne\u017e se to stane, je proto dobr\u00e9 ubrat plyn a v\u00edce db\u00e1t na svou du\u0161evn\u00ed pohodu. Jedn\u00edm ze zp\u016fsob\u016f, jak podpo\u0159it tzv. <a href=\"https:\/\/gymbeam.cz\/blog\/self-care-jak-o-sebe-pecovat-a-byt-v-zivote-spokojenejsi\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">self-care<\/a> m\u016f\u017ee b\u00fdt meditace. V dne\u0161n\u00edm \u010dl\u00e1nku se pod\u00edv\u00e1me na to, co p\u0159esn\u011b tato prastar\u00e1 technika obsahuje a jak funguje. Z\u00e1rove\u0148 si <strong>shrneme v\u00fdhody, kter\u00e9 m\u016f\u017ee meditace p\u0159in\u00e9st do na\u0161eho \u017eivota a p\u0159id\u00e1me tipy pro za\u010d\u00e1te\u010dn\u00edky.<\/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>Pokud v\u00e1s zaj\u00edm\u00e1 v\u00edce zp\u016fsob\u016f, jak ubrat plyn, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/8-tipu-jak-zpomalit-a-vice-si-uzivat-zivota\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>8 tip\u016f, jak zpomalit a v\u00edce si u\u017e\u00edvat \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_meditace\"><\/span>Co je meditace<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Meditace je aktivita, kter\u00e1 zahrnuje <strong>ment\u00e1ln\u00ed a fyzick\u00e9 techniky na upokojen\u00ed mysli a dosa\u017een\u00ed vnit\u0159n\u00edho klidu<\/strong>. Dalo by se \u0159\u00edct, \u017ee tato praxe je pro mysl t\u00edm, \u010d\u00edm je pro t\u011blo <a href=\"https:\/\/gymbeam.cz\/blog\/10-necekanych-benefitu-cviceni-ktere-zlepsi-vas-zivot\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>fyzick\u00e9 cvi\u010den\u00ed<\/strong><\/a>. M\u00e1 r\u016fzn\u00e9 formy poch\u00e1zej\u00edc\u00ed z cel\u00e9ho sv\u011bta a jej\u00ed praxe je star\u00e1 tis\u00edce let. M\u016f\u017ee zahrnovat praktiky na <strong>zlep\u0161en\u00ed soust\u0159ed\u011bn\u00ed<\/strong> nebo v\u011bdomou pr\u00e1ci s dechem, zam\u011b\u0159enou na <strong>uklidn\u011bn\u00ed nebo dokonce zm\u011bnu v\u011bdom\u00ed.<\/strong> V\u011bt\u0161inou se vykon\u00e1v\u00e1 individu\u00e1ln\u011b v klidov\u00e9 poloze a se zav\u0159en\u00fdma o\u010dima. <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=\"Co je meditace?\" class=\"wp-image-422514\" width=\"843\" height=\"562\" title=\"Co je meditace?\" 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\">Historie meditace<\/h3>\n\n\n\n<p>Popularita meditace vzrostla a\u017e v posledn\u00edch letech. I navzdory tomu, \u017ee jej\u00ed <strong>po\u010d\u00e1tky sahaj\u00ed tis\u00edce let do historie<\/strong>. P\u016fvodn\u011b se spojovala s n\u00e1bo\u017eensk\u00fdmi tradicemi, zejm\u00e9na s budhismem.<strong> Praktikovala se v cel\u00e9 Asii<\/strong> a v pr\u016fb\u011bhu 20. stolet\u00ed se postupn\u011b dost\u00e1vala do cel\u00e9ho sv\u011bta. V 60. a 70. letech se \u010dasto poj\u00ed s kulturou hippies. Krom\u011b toho se <strong>meditace praktikuje i v k\u0159es\u0165anstv\u00ed, isl\u00e1mu, hinduismu \u010di taoismu<\/strong>. Je v\u0161ak d\u016fle\u017eit\u00e9 poznamenat, \u017ee \u010dlov\u011bk nemus\u00ed b\u00fdt n\u00e1bo\u017eensky zalo\u017een\u00fd, aby mohl meditovat. Jednou <strong>z popul\u00e1rn\u00edch nen\u00e1bo\u017eensk\u00fdch forem meditace m\u016f\u017ee b\u00fdt nap\u0159\u00edklad j\u00f3ga<\/strong>. V\u011bt\u0161ina styl\u016f j\u00f3gy toti\u017e zahrnuje praxi soust\u0159ed\u011bn\u00ed a zklidn\u011bn\u00ed mysli, stejn\u011b jako v\u011bdom\u00e9 d\u00fdch\u00e1n\u00ed. K tomu se v p\u0159\u00edpad\u011b j\u00f3gy p\u0159id\u00e1v\u00e1 i fyzick\u00e9 cvi\u010den\u00ed. Proto je pot\u0159eba j\u00f3gu a meditaci vn\u00edmat jako dv\u011b samostatn\u00e9 discipl\u00edny. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Pokud se o n\u00ed chcete dozv\u011bd\u011bt v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek<a href=\"https:\/\/gymbeam.cz\/blog\/joga-klic-k-fyzicke-a-psychicke-rovnovaze\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong> J\u00f3ga, kl\u00ed\u010d k fyzick\u00e9 a psychick\u00e9 rovnov\u00e1ze.<\/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\">Jak vlastn\u011b funguje meditace?<\/h3>\n\n\n\n<p>V jednoduchosti by se dalo \u0159\u00edct, \u017ee meditace zklid\u0148uje \u010d\u00e1sti na\u0161eho mozku, kter\u00e9 mohou b\u00fdt nadm\u011brn\u011b aktivn\u011b kv\u016fli <strong>nep\u0159etr\u017eit\u00fdm stimul\u016fm a ka\u017edodenn\u00edmu stresu<\/strong>. Pr\u00e1v\u011b hektick\u00fd \u017eivotn\u00ed styl v na\u0161em mozku spou\u0161t\u00ed varovn\u00e1 centra, d\u00edky nim\u017e se situac\u00ed bu\u010f bojujeme nebo p\u0159ed n\u00ed ut\u00edk\u00e1me. Doprovodn\u00fdm projevem b\u00fdv\u00e1 <strong>\u00fazkost \u010di strach<\/strong>, kter\u00e9 mohou za to, \u017ee <strong>p\u0159ehnan\u011b reagujeme<\/strong> na n\u011bkter\u00e9 momenty. P\u0159\u00edkladem m\u016f\u017ee b\u00fdt zl\u00fd den v pr\u00e1ci nebo situace v doprav\u011b. Um\u00edte si p\u0159edstavit, \u017ee rann\u00ed z\u00e1cpu do pr\u00e1ce zvl\u00e1dnete s klidem bez roz\u010d\u00edlen\u00ed a trouben\u00ed za volantem? Meditace v\u00e1m v tom m\u016f\u017ee pomoci, proto\u017ee dok\u00e1\u017ee <strong>podpo\u0159it du\u0161evn\u00ed pokoj a nau\u010dit se l\u00e9pe vyrovnat s vypjat\u00fdmi situacemi.<\/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\">Meditace vs. mozek<\/h3>\n\n\n\n<p>Meditace je \u010dinnost, kter\u00e1 zu\u017euje lidsk\u00e9 vn\u00edm\u00e1n\u00ed na p\u0159\u00edtomn\u00fd okam\u017eik. Studie zjistily, \u017ee m\u00e1 z\u00e1rove\u0148 vliv i na mozek. Je to d\u00edky vlivu medita\u010dn\u00edch technik. Kdy\u017e opakovan\u011b d\u011bl\u00e1me n\u011bjakou aktivitu, <strong>posilujeme nervov\u00e1 spojen\u00ed<\/strong>, \u010d\u00edm\u017e se rozv\u00edj\u00ed souvisej\u00edc\u00ed oblasti v na\u0161em mozku. Nap\u0159\u00edklad kdy\u017e pracujete jako kur\u00fdr, va\u0161e ka\u017edodenn\u00ed n\u00e1pl\u0148 rozv\u00edj\u00ed prostorov\u00e9 uva\u017eov\u00e1n\u00ed ve va\u0161em mozku. Ten stejn\u00fd proces se d\u011bje, kdy\u017e meditujeme. N\u011bkter\u00e9 studie ukazuj\u00ed, \u017ee meditace m\u016f\u017ee \u010dasem v\u00e9st <strong>ke zv\u00fd\u0161en\u00ed hustoty \u0161ed\u00e9 hmoty<\/strong> v hipokampu a dal\u0161\u00edch oblastech mozku. Tento n\u00e1r\u016fst d\u00edky zapojen\u00ed hipokampu v r\u00e1mci mozkov\u00fdch funkc\u00ed podporuje u\u010den\u00ed, kognitivn\u00ed schopnosti a pam\u011b\u0165, co\u017e vede <strong>k lep\u0161\u00edmu zpracov\u00e1n\u00ed fakt\u016f a uv\u011bdom\u011blej\u0161\u00edmu chov\u00e1n\u00ed<\/strong>. V praxi by se to mohlo projevovat tak, \u017ee na rann\u00ed z\u00e1cpu za volantem u\u017e nebudeme reagovat podr\u00e1\u017ed\u011bn\u011b a zpracujeme ji mnohem klidn\u011bji. <span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"Meditace vs. mozek\" class=\"wp-image-422529\" width=\"843\" height=\"511\" title=\"Meditace vs. mozek\" 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=\"Zakladni_formy_meditace\"><\/span>Z\u00e1kladn\u00ed formy meditace<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Samotn\u00e1 meditace m\u016f\u017ee m\u00edt mnoho forem. V\u011bt\u0161ina z nich se odv\u00edj\u00ed od dvou hlavn\u00edch, kter\u00fdmi jsou soust\u0159ed\u011bn\u00e1 a mindfulness meditace.<\/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. Soust\u0159ed\u011bn\u00e1 meditace<\/h3>\n\n\n\n<p>Tato forma meditace zahrnuje soust\u0159ed\u011bn\u00ed se na konkr\u00e9tn\u00ed v\u011bc pomoc\u00ed na\u0161ich smysl\u016f. C\u00edlem je<strong> pro\u017e\u00edvat cokoliv, na co se pr\u00e1v\u011b soust\u0159ed\u00edte<\/strong>. A\u0165 u\u017e jde o v\u00e1\u0161 dech, specifick\u00e9 slovo nebo r\u016fzn\u00e9 jin\u00e9 vn\u011bj\u0161\u00ed vlivy. P\u0159\u00edkladem m\u016f\u017ee b\u00fdt <strong>pohled na plamen sv\u00ed\u010dky, poslouch\u00e1n\u00ed gongu, kouk\u00e1n\u00ed na m\u011bs\u00edc nebo po\u010d\u00edt\u00e1n\u00ed n\u00e1dech\u016f<\/strong>. Zn\u00ed to sice jednodu\u0161e, ale hlavn\u011b za\u010d\u00e1te\u010dn\u00edci m\u016f\u017eou m\u00edt probl\u00e9m udr\u017eet svou pozornost na konkr\u00e9tn\u00ed v\u011bc b\u011bhem del\u0161\u00ed doby. Proto v p\u0159\u00edpad\u011b, \u017ee si va\u0161e mysl odsko\u010d\u00ed, zkr\u00e1tka se vra\u0165te zp\u011bt a pokra\u010dujte. Tato forma meditace je ide\u00e1ln\u00ed pro ka\u017ed\u00e9ho, <strong>kdo chce tr\u00e9novat svou pozornost a soust\u0159ed\u011bn\u00ed<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Jak praktikovat soust\u0159ed\u011bnou meditaci<\/h4>\n\n\n\n<ol class=\"wp-block-list\"><li>Pohodln\u011b se usa\u010fte a sna\u017ete se dr\u017eet sv\u00e1 z\u00e1da v rovn\u00e9 poloze.<\/li><li>D\u00fdchejte p\u0159irozen\u011b a sledujte ka\u017ed\u00fd n\u00e1dech a v\u00fddech.<\/li><li>Postupn\u011b za\u010dn\u011bte v\u011bnovat pozornost p\u0159est\u00e1vk\u00e1m mezi n\u00e1dechem a v\u00fddechem.<\/li><li>Sna\u017ete se udr\u017eet svoje t\u011blo v klidu a d\u00fdchejte klidn\u011b.<\/li><li>Kdy\u017e va\u0161e mysl zabloud\u00ed, vra\u0165te se zp\u011bt a pokra\u010dujte se sledov\u00e1n\u00edm d\u00fdch\u00e1n\u00edm. <span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"Soust\u0159ed\u011bn\u00e1 meditace\" class=\"wp-image-422546\" width=\"843\" height=\"562\" title=\"Soust\u0159ed\u011bn\u00e1 meditace\" 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 <\/h3>\n\n\n\n<p>Pat\u0159\u00ed k nejpopul\u00e1rn\u011bj\u0161\u00edm form\u00e1m meditace. Je zalo\u017een\u00e1 na tom, \u017ee b\u011bhem n\u00ed <strong>v\u011bnujete pozornost sv\u00fdm my\u0161lenk\u00e1m v moment\u011b, kdy\u017e proch\u00e1z\u00ed va\u0161\u00ed mysl\u00ed.<\/strong> Samotn\u00e9 my\u0161lenky v\u0161ak neposuzujete ani se do nich nezapojujete. Jednodu\u0161e jen pozorujete jejich tok a p\u0159ij\u00edm\u00e1te v\u0161echno, co v\u00e1mi proch\u00e1z\u00ed. B\u011bhem tohoto procesu se propojuje koncentrace s uv\u011bdom\u011bn\u00edm. Tento typ meditace je <strong>vhodn\u00fd pro osoby, kter\u00e9 nemaj\u00ed u\u010ditele a r\u00e1dy by zkusily meditovat i samy.<\/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 se dalo rozd\u011blit do dvou skupin <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>na redukci stresu (MBR &#8211; Mindfulness-based stress reduction) s c\u00edlem vytvo\u0159it pokojn\u00fd emocion\u00e1ln\u00ed stav<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>kognitivn\u00ed terapii (MBCT &#8211; Mindfulness-based cognitive therapy) s c\u00edlem vytvo\u0159it sou\u010dasn\u00e9 pov\u011bdom\u00ed a osvobozen\u00ed od nadm\u011brn\u00e9ho pro\u017e\u00edv\u00e1n\u00ed negativn\u00edch vzorc\u016f<\/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\">Ve prosp\u011bch mindfulness meditace mluv\u00ed i r\u016fzn\u00e9 studie, kter\u00e9 zjistily, \u017ee m\u016f\u017ee [7]:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>sn\u00ed\u017eit fixov\u00e1n\u00ed se na negativn\u00ed emoce<\/li><li>zlep\u0161it soust\u0159ed\u011bn\u00ed<\/li><li>sn\u00ed\u017eit impulzivn\u00ed reakce<\/li><li>zlep\u0161it pam\u011b\u0165<\/li><li>zv\u00fd\u0161it spokojenost ve vztahu<\/li><li>sn\u00ed\u017eit stres<\/li><li>zlep\u0161it zvl\u00e1d\u00e1n\u00ed emoc\u00ed<\/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\">Jak praktikovat mindfulness meditaci<\/h4>\n\n\n\n<ol class=\"wp-block-list\"><li>Najd\u011bte si tich\u00e9 m\u00edsto a posa\u010fte se<\/li><li>Nastavte si stopky s \u010dasem, kter\u00fd ukon\u010d\u00ed va\u0161i meditaci. Na za\u010d\u00e1tek zkuste nap\u0159\u00edklad 10 minut.<\/li><li>Zav\u0159ete o\u010di a zam\u011b\u0159te se na sv\u016fj dech nebo na ka\u017ed\u00fd pohyb b\u0159icha s n\u00e1dechem a v\u00fddechem.<\/li><li>Opakovan\u011b se nadechujte a vydechujte s velk\u00fdm soust\u0159ed\u011bn\u00edm na tuto \u010dinnost.<\/li><li>Nechejte skrze v\u00e1s proudit tok my\u0161lenek bez toho, kter\u00fd pozorujte bez toho, abyste samotn\u00e9 my\u0161lenky posuzovali nebo analyzovali.<\/li><li>Mindfulness meditaci ukon\u010dete po zazn\u011bn\u00ed sign\u00e1lu va\u0161ich stopek nebo bud\u00edku. <span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"Dalsi_formy_meditace\"><\/span>Dal\u0161\u00ed formy meditace<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>N\u00ed\u017ee si uvedeme dal\u0161\u00ed zn\u00e1m\u00e9 formy meditace, kter\u00e9 p\u0159in\u00e1\u0161\u00ed r\u016fzn\u00e9 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\u00e1ln\u00ed meditace<\/h3>\n\n\n\n<p>Jedn\u00e1 se o duchovn\u00ed formu meditace, kter\u00e1 <strong>prob\u00edh\u00e1 v sed\u011b s d\u016frazem na pomal\u00e9 d\u00fdch\u00e1n\u00ed<\/strong>. C\u00edlem je p\u0159ekonat nebo <strong>povzn\u00e9st se nad sou\u010dasn\u00fd stav byt\u00ed na\u0161\u00ed osoby<\/strong>. B\u011bhem sezen\u00ed by se m\u011bl \u010dlov\u011bk soust\u0159edit na svou mantru, tedy nep\u0159etr\u017eit\u00e9 opakov\u00e1n\u00ed slov, slabik nebo fr\u00e1z\u00ed bu\u010f potichu nebo nahlas. P\u0159\u00edkladem m\u016f\u017ee b\u00fdt fr\u00e1ze &#8211; neboj\u00edm se tmy, p\u0159\u00edpadn\u011b cokoliv, co byste v \u017eivot\u011b cht\u011bli p\u0159ekonat. Transcendent\u00e1ln\u00ed meditace se nav\u00edc d\u00e1 vykon\u00e1vat s n\u00e1bo\u017eensk\u00fdm obsahem nebo bez n\u011bj. Jej\u00ed \u00fa\u010dinky sledovala klinick\u00e1 studie z roku 2014, kter\u00e1 p\u0159i\u0161la se z\u00e1v\u011brem, \u017ee <strong>m\u016f\u017ee pomoci sn\u00ed\u017eit stres, depresi \u010di pocity vyho\u0159en\u00ed<\/strong>. Pro lep\u0161\u00ed ov\u011b\u0159en\u00ed t\u011bchto v\u00fdsledk\u016f je v\u0161ak je\u0161t\u011b pot\u0159ebn\u00fd dal\u0161\u00ed v\u00fdzkum. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Jak praktikovat transcendent\u00e1ln\u00ed meditaci?<\/h4>\n\n\n\n<ol class=\"wp-block-list\"><li>Vyberte si svou konkr\u00e9tn\u00ed mantru, tedy fr\u00e1zi, kterou b\u011bhem meditace mus\u00edte opakovat nahlas nebo potichu ve va\u0161\u00ed mysli.<\/li><li>Pohodln\u011b se usa\u010fte, zav\u0159ete o\u010di a opakujte svou mantru do t\u00e9 doby, ne\u017e neuplyne v\u00e1mi ur\u010den\u00fd \u010das meditace.<\/li><li>Sna\u017ete se nezaob\u00edrat jin\u00fdmi my\u0161lenkami a soust\u0159e\u010fte se jen na svou mantru. <span class=\"tadv-color\" style=\"color: #ff6600\">[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. Meditace zam\u011b\u0159en\u00e1 na krabicov\u00e9\/\u010dtvercov\u00e9 d\u00fdch\u00e1n\u00ed (Box breathing)<\/h3>\n\n\n\n<p>Tento typ meditace m\u016f\u017ee pomoci ve chv\u00edli, kdy v\u00e1s ovl\u00e1dne stres a pot\u0159ebujete okam\u017eit\u00e9<strong> \u0159e\u0161en\u00ed, jak uvolnit a uklidnit svou mysl.<\/strong> V\u00fdhodou krabicov\u00e9ho d\u00fdch\u00e1n\u00ed je, \u017ee ho m\u016f\u017eete praktikovat kdykoliv a kdekoliv. Funguje tak, \u017ee se <strong>sna\u017e\u00ed uklidnit va\u0161i mysl pomoc\u00ed po\u010d\u00edt\u00e1n\u00ed do \u010dty\u0159.<\/strong> I proto n\u00e1zev krabicov\u00e9, proto\u017ee krabice m\u00e1 \u010dty\u0159i strany, kter\u00e9 reprezentuj\u00ed toto d\u016fle\u017eit\u00e9 \u010d\u00edslo. Tuto metodu uklidn\u011bn\u00ed dokonce pou\u017e\u00edvaj\u00ed i speci\u00e1ln\u00ed jednotky americk\u00e9 arm\u00e1dy zn\u00e1m\u00e9 pod n\u00e1zev Navy SEALs. Podle studie z roku 2019 m\u016f\u017ee \u0159\u00edzen\u00e1 technika d\u00fdch\u00e1n\u00ed<strong> pomoci sn\u00ed\u017eit hladinu stresov\u00e9ho hormonu kortizolu nebo dokonce pomoci sn\u00ed\u017eit tlak<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Jak praktikovat box breathing meditaci<\/h4>\n\n\n\n<ol class=\"wp-block-list\"><li>Pomalu se nadechujte b\u011bhem 4 sekund<\/li><li>Zadr\u017ete dech na 4 sekundy<\/li><li>Pomalu vydechujte 4 sekundy<\/li><li>Zadr\u017ete dech na 4 sekundy<\/li><li>Opakujte podle pot\u0159eby 12 a\u017e 15 kr\u00e1t a ne\u0161et\u0159ete na zadr\u017een\u00ed dechu. Tyto p\u0159est\u00e1vky pom\u00e1haj\u00ed p\u0159iv\u00e9st nervov\u00fd syst\u00e9m k uvoln\u011bn\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[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 meditace\" class=\"wp-image-422566\" width=\"843\" height=\"562\" title=\"Box breathing meditace\" 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. Meditace b\u011bhem ch\u016fze<\/h3>\n\n\n\n<p>Tento typ meditace mohou b\u00fdt ide\u00e1ln\u00ed alternativou pro ka\u017ed\u00e9ho, kdo nerad sed\u00ed se zav\u0159en\u00fdma o\u010dima. Kombinuje <strong>fyzickou aktivitu v podob\u011b ch\u016fze a soust\u0159ed\u011bn\u00ed spojen\u00e9 se stavem meditace<\/strong>. Umo\u017e\u0148uje v\u00e1m soust\u0159edit se na propojen\u00ed mysli a t\u011bla v dob\u011b, kdy kr\u00e1\u010d\u00edte po m\u00edstnosti nebo venku. Vy sami si ur\u010dujete tempo ch\u016fze a d\u00e9lku soust\u0159ed\u011bn\u00ed. B\u011bhem meditace v ch\u016fzi byste m\u011bli proj\u00edt n\u011bkolik krok\u016f za ur\u010ditou dobu, kdy se va\u0161e <strong>pozornost zam\u011b\u0159uje na pohyb t\u011bla a fyzick\u00e9 vjemy<\/strong>. Meditace v ch\u016fzi m\u00e1 mnoh\u00e9 v\u00fdhody nejen pro ment\u00e1ln\u011b, ale i pro fyzick\u00e9 zdrav\u00ed. Studie z roku 2017 p\u0159i\u0161la se z\u00e1v\u011brem, \u017ee ch\u016fze v kombinaci s meditac\u00ed m\u016f\u017ee b\u00fdt \u00fa\u010dinn\u00e1 p\u0159i sni\u017eov\u00e1n\u00ed projev\u016f \u00fazkosti. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Jak praktikovat meditaci b\u011bhem ch\u016fze<\/h4>\n\n\n\n<ol class=\"wp-block-list\"><li>Zvolte si cestu, kterou se chcete proj\u00edt. Pro za\u010d\u00e1tek zva\u017ete sp\u00ed\u0161e krat\u0161\u00ed trasu.<\/li><li>Za\u010dn\u011bte kr\u00e1\u010det pomalu a stejn\u00fdm tempem.<\/li><li>Zam\u011b\u0159te se na fyzick\u00fd pocit ka\u017ed\u00e9ho kroku a klidn\u011b nechte sv\u00e9 kroky synchronizovat s dechem.<\/li><li>Na za\u010d\u00e1tek m\u016f\u017eete kr\u00e1\u010det nap\u0159\u00edklad 5 minut a pozd\u011bji tento \u010das prodlu\u017eovat. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\u00ed meditace<\/h3>\n\n\n\n<p>Jde o techniku, kter\u00e1 je zam\u011b\u0159en\u00e1 na pocity relaxace a klidu prost\u0159ednictv\u00edm <strong>vizualizace pozitivn\u00edch sc\u00e9n nebo obraz\u016f.<\/strong> Zahrnuje snahu o co nej\u017eiv\u011bj\u0161\u00ed p\u0159edstavu pou\u017eit\u00edm v\u00edce smysl\u016f. Z\u00e1klad ale z\u016fst\u00e1v\u00e1 stejn\u00fd jako u jin\u00fdch druh\u016f meditace <strong>s d\u016frazem na rovn\u00e1 z\u00e1da<\/strong>, a\u0165 u\u017e sed\u00edte nebo se rozhodnete meditovat ve stoje. Techniky vizualizace jsou dokonce obl\u00edben\u00e9 i ve vrcholov\u00e9m sportu a v souvislosti s dosahov\u00e1n\u00edm c\u00edl\u016f je vyu\u017e\u00edvaj\u00ed i takov\u00e9 hv\u011bzdy jako elitn\u00ed hr\u00e1\u010d NBA LeBron James nebo b\u00fdval\u00fd olympijsk\u00fd plavec Michael Phelps. V p\u0159\u00edpad\u011b meditace m\u016f\u017ee fungovat vizualizace ka\u017ed\u00e9ho obrazu, ve kter\u00e9m najdete klid. P\u0159\u00edkladem jsou sc\u00e9ny <strong>pomal\u00e9ho rozkv\u011btu kv\u011btu, dopad\u00e1n\u00ed slune\u010dn\u00edch paprsk\u016f na va\u0161i poko\u017eku nebo mo\u0159sk\u00e9 vlny, kter\u00e9 se pomalu h\u00fdbou v rytmu jemn\u00e9ho v\u011btru.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Jak praktikovat vizualiza\u010dn\u00ed meditaci<\/h4>\n\n\n\n<ol class=\"wp-block-list\"><li>Posa\u010fte se do pohodln\u00e9 polohy bez jak\u00e9hokoliv fyzick\u00e9ho nap\u011bt\u00ed. Z\u00e1rove\u0148 se sna\u017ete za\u010d\u00edt s maxim\u00e1ln\u011b uvoln\u011bnou mysl\u00ed.<\/li><li>Zamyslete se nad obrazem, kter\u00fd si chcete b\u011bhem meditace vizualizovat.<\/li><li>Vyu\u017eijte sv\u016fj dech jako pr\u016fvodce celou meditac\u00ed. Nadechn\u011bte se a vydechn\u011bte, zat\u00edmco s d\u00fdch\u00e1n\u00edm se synchronizuje i obrat, kter\u00fd si p\u0159edstavujete.<\/li><li>Pokuste se udr\u017eet fokus na vizualizovan\u00fd obraz bez toho, aby se va\u0161e mysl n\u011bkam zatoulala.<\/li><li>B\u011bhem cel\u00e9 meditace se sna\u017ete d\u00fdchat p\u0159irozen\u011b. <span class=\"tadv-color\" style=\"color: #ff6600\">[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 meditace\" class=\"wp-image-422587\" width=\"843\" height=\"562\" title=\"Benefity meditace\" 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_meditace\"><\/span>Benefity meditace<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Popularita meditace roste i proto, \u017ee st\u00e1le v\u00edce lid\u00ed objevuje jej\u00ed v\u00fdhody. N\u00ed\u017ee si o nich pov\u00edme v\u00edce.<\/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\u00e1ln\u00ed zdrav\u00ed<\/h3>\n\n\n\n<p>N\u011bkter\u00e9 formy meditace mohou v\u00e9st k lep\u0161\u00edmu sebepozn\u00e1n\u00ed a pozitivn\u011bj\u0161\u00edmu pohledu na \u017eivot. To by se v kone\u010dn\u00e9m d\u016fsledku mohlo projevit na celkov\u011b lep\u0161\u00edm ment\u00e1ln\u00edm zdrav\u00ed. Ve prosp\u011bch meditace tu mluv\u00ed i r\u016fzn\u00e9 v\u00fdzkumy. Nap\u0159\u00edklad meta-anal\u00fdza, kter\u00e1 zpracovala data ze 47 studi\u00ed s celkov\u00fdm po\u010dtem 3515 \u00fa\u010dastn\u00edk\u016f, <strong>\u017ee mindfulness meditace pomohla \u00fa\u010dastn\u00edk\u016fm zjemnit p\u0159\u00edznaky deprese<\/strong>. Na pozitivn\u00ed vliv meditace v tomto sm\u011bru navazuje i dal\u0161\u00ed studie z roku 2015. Uk\u00e1zala, \u017ee lid\u00e9, kte\u0159\u00ed praktikuj\u00ed meditaci maj\u00ed <strong>m\u00e9n\u011b negativn\u00edch my\u0161lenek p\u0159i pohledu na negativn\u00ed obrazy<\/strong> ne\u017e druh\u00e1 skupina. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\u00e1h\u00e1 sn\u00ed\u017eit stres<\/h3>\n\n\n\n<p>Podle N\u00e1rodn\u00edho institutu mu\u017esk\u00e9ho zdrav\u00ed je stres reakc\u00ed mozku a t\u011bla na v\u00fdzvu, po\u017eadavek nebo neo\u010dek\u00e1vanou zm\u011bnu v na\u0161em \u017eivot\u011b. Jist\u00fdm zp\u016fsobem jde o p\u0159irozenou obranu na\u0161eho t\u011bla p\u0159ed n\u011b\u010d\u00edm, co v n\u00e1s vyvol\u00e1v\u00e1 nervozitu, hn\u011bv nebo pocit frustrace. Pokud va\u0161e b\u011b\u017en\u00e9 dny \u010dasto doprov\u00e1z\u00ed d\u00e1vka stresu, jist\u011b v\u00e1s pot\u011b\u0161\u00ed, \u017ee <strong>meditace by ho mohla zm\u00edrnit.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve prosp\u011bch tohoto tvrzen\u00ed mluv\u00ed i studie \u010dasopisu Frontiers in Psychology. P\u0159i\u0161la se zji\u0161t\u011bn\u00edm, \u017ee mindfulness techniky, ke kter\u00fdm m\u016f\u017eeme za\u0159adit i samotnou meditaci, byly <strong>spojen\u00e9 s ni\u017e\u0161\u00ed \u00farovn\u00ed poci\u0165ovan\u00e9ho stresu<\/strong>. Toto zji\u0161t\u011bn\u00ed podporuje i anal\u00fdza v\u00edce ne\u017e 200 studi\u00ed o meditaci, kter\u00e1 p\u0159i\u0161la se z\u00e1v\u011brem, \u017ee mindfulness meditace je \u00fa\u010dinn\u00fd zp\u016fsob, jak sn\u00ed\u017eit stres. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Pokud v\u00e1s problematika stresu zaj\u00edm\u00e1 v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/proc-je-pro-nas-stres-nebezpecny-a-jak-ho-snizit\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Pro\u010d je pro n\u00e1s stres nebezpe\u010dn\u00fd a jak ho sn\u00ed\u017eit?<\/strong><\/a><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Pomoci v tomto sm\u011bru mohou i adaptogeny. V\u00edce se o nich dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/adaptogeny-prirodni-latky-ktere-pomahaji-zvladat-stres\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Adaptogeny: p\u0159\u00edrodn\u00ed l\u00e1tky, kter\u00e9 pom\u00e1haj\u00ed zvl\u00e1dat 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\u00e1nek<\/h3>\n\n\n\n<p>Ruku na srdce, kolik hodin jste spali minulou noc? Podle CDC by d\u00e9lka va\u0161eho sp\u00e1nku nem\u011bla trvat pod 7 hodin a ide\u00e1ln\u011b by se m\u011bla pohybovat n\u011bkde mezi 7 a\u017e 9 hodinami, co\u017e v dne\u0161n\u00ed dob\u011b nen\u00ed t\u011b\u017ek\u00e9 podcenit. Pomoci by v\u0161ak v tomto sm\u011bru mohla i meditace. V\u00fdzkum magaz\u00ednu Sleep toti\u017e zjistil, \u017ee <strong>lid\u00e9 s chronickou nespavost\u00ed, kte\u0159\u00ed praktikovali mindfulness meditaci, dok\u00e1zali v porovn\u00e1n\u00ed s druhou skupinou sp\u00e1t d\u00e9le a zlep\u0161it projevy nespavosti.<\/strong> Meditace se dokonce uk\u00e1zala jako mo\u017en\u00e1 alternativa k tradi\u010dn\u00edm postup\u016fm l\u00e9\u010dby insomnie. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Jestli v\u00e1s mo\u017enosti zlep\u0161en\u00ed va\u0161ich sp\u00e1nkov\u00fdch n\u00e1vyk\u016f zaj\u00edmaj\u00ed v\u00edce, nevynechejte n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Jak usnout rychle? Vyzkou\u0161ejte jednoduch\u00e9 tipy na lep\u0161\u00ed sp\u00e1nek.<\/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\u016f\u017ee zlep\u0161it koncentraci<\/h3>\n\n\n\n<p>Tento benefit dok\u00e1\u017eou ocenit studenti nebo lid\u00e9, jejich\u017e n\u00e1pl\u0148 pr\u00e1ce vy\u017eaduje \u010dasto vysokou \u00farove\u0148 soust\u0159ed\u011bn\u00ed. Meditace je toti\u017e skv\u011bl\u00fdm pomocn\u00edkem p\u0159i regulaci mysli, kter\u00e1 m\u00e1 tendenci bloudit r\u016fzn\u00fdmi sm\u011bry a odv\u00e1zat na\u0161i pozornost od toho, co je pr\u00e1v\u011b d\u016fle\u017eit\u00e9. Mo\u017en\u00e1 si vzpomenete na to, jak jste naposledy z\u00e1pasili s u\u010den\u00edm, kdy se v\u00e1m zd\u00e1lo najednou v\u0161echno d\u016fle\u017eit\u011bj\u0161\u00ed ne\u017e dan\u00e1 \u010dinnost. Pravideln\u00e9 <strong>praktikov\u00e1n\u00ed meditace tr\u00e9nuje n\u00e1\u0161 mozek.<\/strong> M\u016f\u017ee n\u00e1s nau\u010dit <strong>koncentrovat sv\u00e9 my\u0161lenky na to, co je d\u016fle\u017eit\u00e9<\/strong> a ignorovat to, co n\u00e1s rozptyluje. <span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"Meditace pom\u00e1h\u00e1 zlep\u0161it koncentraci\" class=\"wp-image-422608\" width=\"843\" height=\"563\" title=\"Meditace pom\u00e1h\u00e1 zlep\u0161it koncentraci\" 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. Zm\u00edr\u0148uje bolest<\/h3>\n\n\n\n<p>Meditace m\u016f\u017ee m\u00edt dokonce vliv i na zm\u00edrn\u011bn\u00ed fyzick\u00e9 bolesti. Toto tvrzen\u00ed podporuje p\u0159ehled JAMA Internal Medicine, kter\u00fd sledoval v\u00edce ne\u017e 6 tis\u00edc \u00fa\u010dastn\u00edk\u016f v 60 studi\u00edch. Na jejich z\u00e1kladu se zjistilo, \u017ee meditace m\u016f\u017ee <strong>zm\u00edrnit stavy u lid\u00ed, kte\u0159\u00ed trp\u011bli poopera\u010dn\u00ed, akutn\u00ed nebo chronickou bolest\u00ed.<\/strong> Tu je pot\u0159eba doplnit, \u017ee i navzdory tomu bychom meditaci nem\u011bli vn\u00edmat jako v\u0161el\u00e9k na ka\u017ed\u00fd druh bolesti. P\u0159i zvl\u00e1d\u00e1n\u00ed t\u00e9 chronick\u00e9 v\u0161ak m\u016f\u017ee b\u00fdt prosp\u011b\u0161n\u00e1. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\u00e1h\u00e1 bojovat se z\u00e1vislostmi<\/h3>\n\n\n\n<p>V n\u011bkter\u00fdch p\u0159\u00edpadech m\u016f\u017ee ment\u00e1ln\u00ed discipl\u00edna, kter\u00e1 se d\u00edky meditaci buduje, pomoci lidem zvl\u00e1dnout jejich z\u00e1vislosti. D\u00edky mindfulness mediaci se toti\u017e mohou nau\u010dit <strong>p\u0159esm\u011brovat svou pozornost a l\u00e9pe zvl\u00e1dat r\u016fzn\u00e9 impulsy, tu\u017eby a stres.<\/strong> Tady samoz\u0159ejm\u011b nemus\u00ed platit, \u017ee meditace je odpov\u011bd\u00ed na t\u011b\u017ek\u00e9 z\u00e1vislosti od drog nebo alkoholu. Pokud v\u0161ak bojujete nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/blog\/jak-oklamat-chute-na-sladke\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>s chut\u00ed na sladk\u00e9<\/strong><\/a> nebo \u010dast\u00fdm <a href=\"https:\/\/gymbeam.cz\/blog\/jak-nas-ovlivnuje-neustale-scrollovani-socialnich-siti\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>scrollov\u00e1n\u00edm soci\u00e1ln\u00edch s\u00edt\u00ed<\/strong><\/a>, meditace m\u016f\u017ee b\u00fdt jedn\u00edm z prost\u0159edk\u016f, jak si poradit a tyto \u010dinnosti alespo\u0148 omezit d\u00edky p\u0159esm\u011brov\u00e1n\u00ed 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\u011b\u0165<\/h3>\n\n\n\n<p>Ve studii z roku 2010 v\u011bdci zjistili, \u017ee praktikov\u00e1n\u00ed meditace m\u00e1 vliv na rozvoj \u0161ed\u00e9 hmoty v na\u0161em mozku, v\u010detn\u011b oblasti hipokampu. To m\u016f\u017ee m\u00edt pozitivn\u00ed vliv i na pam\u011b\u0165 a dal\u0161\u00ed funkce mozku, jako u\u010den\u00ed nebo kognitivn\u00ed schopnosti, zpracov\u00e1n\u00ed fakt\u016f a uv\u011bdom\u011blej\u0161\u00ed schov\u00e1n\u00ed. Meditace 30 minut denn\u011b po dobu osmi t\u00fddn\u016f <strong>m\u016f\u017ee zv\u00fd\u0161it mno\u017estv\u00ed \u0161ed\u00e9 hmoty, kter\u00e9 produkuje na\u0161e t\u011blo a t\u00edm podpo\u0159it i na\u0161i pam\u011b\u0165.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[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\u016f\u017ee dokonce pomoci zhubnout<\/h3>\n\n\n\n<p>R\u016fzn\u00e9 v\u00fdzkumy meditace vyzdvihuj\u00ed zejm\u00e9na benefity v podob\u011b toho, \u017ee n\u00e1m tato \u010dinnost pom\u016f\u017ee zrelaxovat, l\u00e9pe usnout nebo soust\u0159edit se. Z\u00e1jem v\u011bdc\u016f se v\u0161ak v posledn\u00ed dob\u011b ub\u00edr\u00e1 i k ot\u00e1zce, jestli meditace m\u016f\u017ee pomoci zhubnout. Odpov\u011b\u010f v\u00e1s mo\u017en\u00e1 p\u0159ekvap\u00ed, proto\u017ee studie pozoruj\u00ed jist\u00fd pod\u00edl meditace na procesu hubnut\u00ed. Jedn\u00e1 se hlavn\u011b o to, \u017ee d\u00edky meditaci m\u016f\u017eeme l\u00e9pe zvl\u00e1dat sv\u00e9 emoce.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pr\u00e1v\u011b na tom je zalo\u017een\u00e1 studie z roku 2014, kter\u00e1 zjistila, \u017ee <strong>mindfulness meditace m\u016f\u017ee pomoci sn\u00ed\u017eit frekvenci emocion\u00e1ln\u00edho p\u0159ej\u00edd\u00e1n\u00ed<\/strong>. To samoz\u0159ejm\u011b neznamen\u00e1, \u017ee meditace v\u00e1s p\u0159inut\u00ed zhubnout. Spole\u010dn\u011b se zdrav\u00fdm j\u00eddeln\u00ed\u010dkem, sportem a <a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>kalorick\u00fdm deficitem<\/strong><\/a> v\u0161ak m\u016f\u017ee b\u00fdt jedn\u00edm z d\u00edlk\u016f dob\u0159e funguj\u00edc\u00edho receptu. Zejm\u00e9na pro osoby, kter\u00e9 bojuj\u00ed s nezvl\u00e1datelnou chut\u00ed na j\u00eddlo. <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=\"Meditace m\u016f\u017ee dokonce pomoci zhubnout\" class=\"wp-image-422632\" width=\"843\" height=\"562\" title=\"Meditace m\u016f\u017ee dokonce pomoci zhubnout\" 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=\"Jak_na_svou_prvni_meditaci\"><\/span>Jak na svou prvn\u00ed meditaci<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na internetu m\u016f\u017eete naj\u00edt mnoho aplikac\u00ed, pr\u016fvodc\u016f nebo online postup\u016f, kter\u00e9 v\u00e1s nau\u010d\u00ed jak meditovat. R\u016fzn\u00e9 typy meditace vy\u017eaduj\u00ed odli\u0161n\u00e9 p\u0159\u00edstupy, kter\u00e9 jsme si p\u0159ibl\u00ed\u017eili v\u00fd\u0161e. Existuje v\u0161ak n\u011bkolik v\u0161eobecn\u00fdch pokyn\u016f, kter\u00e9 v\u00e1m pom\u016f\u017eou za\u010d\u00edt. Kr\u00e1sa a jednoduchost meditace toti\u017e spo\u010d\u00edv\u00e1 v tom, \u017ee k jej\u00edmu vykon\u00e1v\u00e1n\u00ed nepot\u0159ebujete \u017e\u00e1dn\u00e9 vybaven\u00ed. Sta\u010d\u00ed v\u00e1m klidn\u00fd prostor a p\u00e1r minut \u010dasu ka\u017ed\u00fd den. Mnoho lid\u00ed si chv\u00e1l\u00ed zejm\u00e9na rann\u00ed meditaci, ale je na v\u00e1s, kdy v\u00e1m tato \u010dinnost vyhovuje. Ze za\u010d\u00e1tku se v\u0161ak sna\u017ete<strong> meditovat ka\u017ed\u00fd den ve stejn\u00e9 dob\u011b, abyste si<\/strong> <a href=\"https:\/\/gymbeam.cz\/blog\/jak-vytvorit-z-cviceni-zvyk-diky-temto-8-jednoduchym-tipum\/?gclid=Cj0KCQiA9YugBhCZARIsAACXxeKRLBn6Bk_ebyhF1LIe_TCx5XRdqM_ipWdWFtuNmd7zne9IiyRESdkaAitrEALw_wcB\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>vytvo\u0159ili zvyk<\/strong><\/a>.<\/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\">Jak za\u010d\u00edt meditovat<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li>Najd\u011bte si klidn\u00e9 a tich\u00e9 m\u00edsto. M\u016f\u017eete ho obklopit sv\u00ed\u010dkami, kv\u011bty, kadidlem a jak\u00fdmikoliv p\u0159edm\u011bty, kter\u00e9 podpo\u0159\u00ed va\u0161e soust\u0159ed\u011bn\u00ed.<\/li><li>Pohodln\u011b se usa\u010fte na \u017eidli nebo na zem, p\u0159i\u010dem\u017e dbejte na to, abyste m\u011bli rovn\u00e1 z\u00e1da.<\/li><li>Zav\u0159ete o\u010di nebo se pohledem zam\u011b\u0159te na konkr\u00e9tn\u00ed objekt, kter\u00fd jste si k meditaci vybrali.<\/li><li>D\u00fdchejte pomalu a zhluboka.<\/li><li>Udr\u017ete svou mysl zam\u011b\u0159enou dovnit\u0159 nebo na konkr\u00e9tn\u00ed p\u0159edm\u011bt. Pokud se zatoul\u00e1, bez paniky se vra\u0165te zp\u011bt.<\/li><li>Vydechujte pomalu a p\u0159edstavujte si p\u0159itom v\u00e1\u0161 dech jako \u0159eku, kter\u00e1 un\u00e1\u0161\u00ed pry\u010d va\u0161e my\u0161lenky. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>B\u011bhem meditace m\u016f\u017eete klidn\u011b za\u010d\u00edt i zp\u00edvat nebo nahlas opakovat svou mantru. P\u0159\u00edpadn\u011b zkuste meditovat v t\u00e9 nejjednodu\u0161\u0161\u00ed form\u011b. Sta\u010d\u00ed, \u017ee si najdete <strong>klidnou m\u00edstnost, pohodln\u011b se usad\u00edte, zav\u0159ete o\u010di a budete vn\u00edmat sv\u016fj p\u0159irozen\u00fd dech.<\/strong> Krom\u011b toho m\u011bjte na pam\u011bti, \u017ee meditace je v\u011bt\u0161inou jednodu\u0161\u0161\u00ed a \u00fasp\u011b\u0161n\u011bj\u0161\u00ed, kdy\u017e se odpoj\u00edte od my\u0161lenky ud\u011blat v\u0161echno dokonale. Nam\u00edsto toho v\u011bnujte pozornost p\u0159\u00edtomn\u00e9mu okam\u017eiku. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\u00ed pom\u016fcky\" class=\"wp-image-422658\" width=\"843\" height=\"562\" title=\"Medita\u010dn\u00ed pom\u016fcky\" 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=\"Jak_casto_byste_meli_meditovat\"><\/span>Jak \u010dasto byste m\u011bli meditovat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po prvn\u00ed \u00fasp\u011b\u0161n\u00e9 meditaci se v\u00e1m m\u016f\u017ee naskytnout ot\u00e1zka, jak \u010dasto byste ji vlastn\u011b m\u011bli praktikovat Faktem v\u0161ak je, \u017ee na to <strong>neexistuje jednozna\u010dn\u00e1 odpov\u011b\u010f<\/strong>. V po\u010d\u00e1tc\u00edch byste se m\u011bli <strong>sna\u017eit o pravidelnost<\/strong>, abyste si na tuto novou \u010dinnost zvykli a postupn\u011b se ji nau\u010dili vykon\u00e1vat p\u0159irozen\u00fdm zp\u016fsobem. Z\u00e1rove\u0148 plat\u00ed, \u017ee <strong>jak\u00e1koliv meditace je lep\u0161\u00ed ne\u017e \u017e\u00e1dn\u00e1<\/strong>. Samotn\u00e1 frekvence je potom jen na v\u00e1s. N\u011bkomu vyhovuje meditovat jednou t\u00fddn\u011b, zat\u00edmco jin\u00ed se t\u00e9to \u010dinnosti v\u011bnuj\u00ed i \u010dast\u011bji. Svou meditaci si tak <strong>m\u016f\u017eete p\u0159izp\u016fsobit podle pot\u0159eby<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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_meditace_nejaka_uskali_nebo_rizika\"><\/span>M\u00e1 meditace n\u011bjak\u00e1 \u00faskal\u00ed nebo rizika?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e si o meditaci budete vyhled\u00e1vat v\u00edce informac\u00ed, v\u011bt\u0161inou najdete sam\u00e9 pozitivn\u00ed benefity, kter\u00e9 v\u00e1m tato \u010dinnost m\u016f\u017ee do \u017eivota p\u0159in\u00e9st. Navzdory tomu ale p\u0159i meditaci existuj\u00ed i rizika. Je tu ale pot\u0159ebn\u00e9 dodat, \u017ee je zkoumalo velmi m\u00e1lo studi\u00ed, a proto je p\u0159\u00edli\u0161 brzy v tomto sm\u011bru d\u011blat jednozna\u010dn\u00e9 z\u00e1v\u011bry. Zm\u00ednit m\u016f\u017eeme nap\u0159\u00edklad studii z roku 2017, kter\u00e1 zkoumala ne\u017e\u00e1douc\u00ed \u00fa\u010dinky meditace u mal\u00e9ho vzorku lid\u00ed. Rizika se vyskytla jen v m\u00ed\u0159e 4,2 a\u017e 4,6 % a konkr\u00e9tn\u011b zahrnovala <span class=\"tadv-color\" style=\"color: #ff6600\">[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 odcizen\u00ed ze spole\u010dnosti<\/li><li>probl\u00e9m c\u00edtit se ve sv\u011bt\u011b komfortn\u011b<\/li><li>pocit, \u017ee v\u00e1m n\u011bco chyb\u00ed<\/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\u00fdzkumu vypl\u00fdv\u00e1, \u017ee v\u011bt\u0161ina t\u011bchto \u00fa\u010dink\u016f byla m\u00edrn\u00e1 a nevy\u017eadovala, aby lid\u00e9, kte\u0159\u00ed o nich mluvili, p\u0159estali meditovat. V\u011bt\u0161inou se vyskytly u t\u011bch, kte\u0159\u00ed praktikovali meditaci v soukrom\u00ed a velmi \u010dasto. I tu tedy plat\u00ed, \u017ee v\u0161eho s m\u00edrou a pr\u00e1v\u011b v tu chv\u00edli se m\u016f\u017ee meditace st\u00e1t dal\u0161\u00edm d\u00edlkem skl\u00e1da\u010dky zdrav\u00e9ho \u017eivotn\u00edho stylu.<\/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\u00e1v\u011br<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Meditace je rozhodn\u011b zaj\u00edmav\u00e1 \u010dinnost, kter\u00e1 se st\u00e1v\u00e1 \u010d\u00edm d\u00e1l t\u00edm v\u00edce popul\u00e1rn\u00ed, V jej\u00ed <strong>prosp\u011bch mluv\u00ed mnoh\u00e9 v\u00fdhody<\/strong> op\u00edraj\u00edc\u00ed se o r\u016fzn\u00e9 v\u011bdeck\u00e9 studie. Jestli je meditace pro v\u00e1s m\u016f\u017eete zjistit jednodu\u0161e, klidn\u011b i po do\u010dten\u00ed tohoto \u010dl\u00e1nku. Klidn\u011b se inspirujte na\u0161\u00edm postupem pro za\u010d\u00e1te\u010dn\u00edky, kter\u00fd v\u00e1m pom\u016f\u017ee meditovat poprv\u00e9. Nejlep\u0161\u00ed na tom je, \u017ee na meditaci nepot\u0159ebujete \u017e\u00e1dnou speci\u00e1ln\u00ed v\u00fdbavu. Sta\u010d\u00ed ji vyzkou\u0161et a postupn\u011b pozorovat \u00fa\u010dinky, kter\u00e9 do va\u0161eho \u017eivota m\u016f\u017ee p\u0159in\u00e9st.<\/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\u00edc\u00ed situace, kter\u00fdm mus\u00edme \u010delit ka\u017ed\u00fd den by m\u011bly b\u00fdt jak\u00fdmsi apelem na to, \u017ee v \u017eivot\u011b je dobr\u00e9 tak\u00e9 zpomalit a db\u00e1t na svou du\u0161evn\u00ed pohodu. Jedn\u00edm ze zp\u016fsob\u016f m\u016f\u017ee b\u00fdt meditace, kter\u00e1 nab\u00edz\u00ed mno\u017estv\u00ed v\u00fdhod.<\/p>\n","protected":false},"author":120,"featured_media":422779,"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":[32],"tags":[7365,7611,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-424147","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-stres-cs","9":"tag-wellness-cs","10":"tag-zdravi","11":"tag-zdravy-zivotni-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Meditace: Zp\u016fsob, jak naj\u00edt vnit\u0159n\u00ed pokoj, zlep\u0161it soust\u0159ed\u011bn\u00ed a sp\u00e1nek a sn\u00ed\u017eit stres - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Co je meditace, jak\u00e9 benefity p\u0159in\u00e1\u0161\u00ed a jak s n\u00ed za\u010d\u00edt? 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