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137 742 167Z\"><\/path><\/svg>\t\t<\/div>\n\t\t\t\t\t<nav class=\"elementor-nav-menu--dropdown elementor-nav-menu__container\" aria-hidden=\"true\">\n\t\t\t\t<ul id=\"menu-2-21f78bb2\" class=\"elementor-nav-menu\"><li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-home menu-item-8208\"><a href=\"https:\/\/www.mindletic.com\/lt\/\" class=\"elementor-item menu-link\" tabindex=\"-1\">About<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-3844\"><a href=\"https:\/\/www.mindletic.com\/lt\/pricing\/\" class=\"elementor-item menu-link\" tabindex=\"-1\">Pricing<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-3846\"><a href=\"https:\/\/www.mindletic.com\/lt\/our-team\/\" class=\"elementor-item menu-link\" tabindex=\"-1\">Our Team<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-3845\"><a href=\"https:\/\/www.mindletic.com\/lt\/join-us\/\" class=\"elementor-item menu-link\" tabindex=\"-1\">Join us<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page current_page_parent menu-item-3843\"><a href=\"https:\/\/www.mindletic.com\/lt\/blog\/\" class=\"elementor-item menu-link\" tabindex=\"-1\">Blog<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-1085\"><a href=\"https:\/\/partners.mindletic.com\/login\" class=\"elementor-item menu-link\" tabindex=\"-1\">Log in<\/a><\/li>\n<\/ul>\t\t\t<\/nav>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/header>\n\t\t\t\t<\/header>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1494725 elementor-section-boxed elementor-section-height-default elementor-section-height-default wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no\" data-id=\"1494725\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3dcfca8\" data-id=\"3dcfca8\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-99a9df7 elementor-widget elementor-widget-heading\" data-id=\"99a9df7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Meditation and its methods<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0940720 elementor-section-boxed elementor-section-height-default elementor-section-height-default wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no\" data-id=\"0940720\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ccd670a\" data-id=\"ccd670a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0fb2e81 elementor-widget elementor-widget-image\" data-id=\"0fb2e81\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1707\" src=\"https:\/\/www.mindletic.com\/wp-content\/uploads\/2023\/04\/Mindletic-blog-hand-meditation-scaled.jpg\" class=\"attachment-full size-full wp-image-3371\" alt=\"Hand image in meditation pose with nature background. Mindletic Blog\" srcset=\"https:\/\/www.mindletic.com\/wp-content\/uploads\/2023\/04\/Mindletic-blog-hand-meditation-scaled.jpg 2560w, https:\/\/www.mindletic.com\/wp-content\/uploads\/2023\/04\/Mindletic-blog-hand-meditation-300x200.jpg 300w, https:\/\/www.mindletic.com\/wp-content\/uploads\/2023\/04\/Mindletic-blog-hand-meditation-1024x683.jpg 1024w, https:\/\/www.mindletic.com\/wp-content\/uploads\/2023\/04\/Mindletic-blog-hand-meditation-768x512.jpg 768w, https:\/\/www.mindletic.com\/wp-content\/uploads\/2023\/04\/Mindletic-blog-hand-meditation-1536x1024.jpg 1536w, https:\/\/www.mindletic.com\/wp-content\/uploads\/2023\/04\/Mindletic-blog-hand-meditation-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d4bfb74 elementor-section-boxed elementor-section-height-default elementor-section-height-default wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no\" data-id=\"d4bfb74\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7c4f2f4\" data-id=\"7c4f2f4\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1df8d60 elementor-widget elementor-widget-text-editor\" data-id=\"1df8d60\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"layout-element layout-element--layout layout-element transition transition--undefined\"><div id=\"7XVYPK3INgZHHvL-6k3wz\" class=\"text-box layout-element__component layout-element__component--GridTextBox\" data-qa=\"gridtextbox:7xvypk3ingzhhvl-6k3wz\"><p class=\"body-large\"><strong>Meditacija tapo vienu populiariausi\u0173 streso ma\u017einimo ir atsipalaidavimo b\u016bd\u0173. Tai nuolatinis procesas, kurio tikslas \u2013 priversti prot\u0105 susikoncentruoti bei nukreipti mintis. I\u0161mokus nuraminti k\u016bn\u0105 bei prot\u0105, pama\u017eu i\u0161nyks ir fizinis bei emocinis stresas. Tai pad\u0117s jaustis geriau, atsigauti ir sveikai \u012fveikti kasdieninius i\u0161\u0161\u016bkius. Tyrimai rodo, kad jau po keleto savai\u010di\u0173 ar m\u0117nesi\u0173 reguliarus meditacijos praktikavimas gali suteikti dar daugiau naudos, tokios kaip sustipr\u0117j\u0119s imunitetas, pozityvesnis po\u017ei\u016bris ir nuotaika, suvaldytas nerimas, sul\u0117t\u0117j\u0119s \u0161irdies ritmas ir kv\u0117pavimas, padid\u0117j\u0119s k\u016brybi\u0161kumas, geresni miego \u012fpro\u010diai.<\/strong><\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3b14410 elementor-widget elementor-widget-heading\" data-id=\"3b14410\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Kas yra meditacija?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e6a8fd5 elementor-widget elementor-widget-text-editor\" data-id=\"e6a8fd5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"body-large\">Bendras bruo\u017eas vienijantis daugel\u012f skirting\u0173 meditacijos metod\u0173 yra min\u010di\u0173 slopinimas vos tik joms pasirod\u017eius. Tau gali pad\u0117ti d\u0117mesio sutelkimas \u012f vien\u0105 gars\u0105 (pavyzd\u017eiui, \u201eooommm\u201c), savo kv\u0117pavim\u0105 arba skai\u010diavim\u0105. Meditacijos metu yra svarbu b\u016bti tylioje bei priva\u010dioje erdv\u0117je. Da\u017eniausiai meditacijos seansui reikia nuo 5 iki 20 minu\u010di\u0173, kurios neb\u016bt\u0173 pertraukiamos jokiais trukd\u017eiais. Pradedantiems praktikuoti meditacij\u0105 svarbu medituoti neskubant, bet reguliariai, kad tai netapt\u0173 nemalonia praktika. Taip meditacija nat\u016braliai taps kasdieniniu \u012fpro\u010diu, kur\u012f t\u0119si ilgesn\u012f laik\u0105.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cf2394d elementor-widget elementor-widget-heading\" data-id=\"cf2394d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Kaip motyvuoti save meditacijai?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-351c780 elementor-widget elementor-widget-text-editor\" data-id=\"351c780\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"body-large\">Ar gird\u0117jai apie 21 dienos taisykl\u0119? Kad nauja veikla tapt\u0173 \u012fpro\u010diu, turi j\u0105 be pertraukos praktikuoti 21 dien\u0105.<\/p><p class=\"body-large\">\ud83d\udca1 Atsispausdink m\u0117nesio kalendori\u0173, kad kasdien gal\u0117tum u\u017ebraukti langel\u012f. Matydamas rezultatus save motyvuosi.<\/p><p class=\"body-large\">\ud83d\udca1 Stenkis medituoti ryte, nes tuo metu tavo valios energija yra did\u017eiausia ir poveik\u012f gal\u0117si justi vis\u0105 dien\u0105.<\/p><p class=\"body-large\">\ud83d\udca1 Kol formuoji \u012fprot\u012f, nepamir\u0161k sav\u0119s apdovanoti ir palepinti. Po meditacijos pasidaryk m\u0117gstamiausios arbatos, pa\u0161ok, nusi\u0161ypsok sau ar \u012fsijunk m\u0117gstam\u0105 dain\u0105.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-db52c87 elementor-widget elementor-widget-heading\" data-id=\"db52c87\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">B\u016bdai prad\u0117ti medituoti<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-214973f elementor-widget elementor-widget-text-editor\" data-id=\"214973f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"body-large\">Atpalaiduok savo k\u016bn\u0105 ir atsis\u0117sk patogiai. Prad\u0117k nuo 5 minu\u010di\u0173 trukm\u0117s meditacijos ir susitelk \u012f savo kv\u0117pavim\u0105. Kai tik pajusi, kad tavo mintys nukrypsta, pasistenk jas v\u0117l nukreipti \u012f kv\u0117pavim\u0105. Kitas labai lengvas b\u016bdas prad\u0117ti meditacij\u0105 yra skai\u010diuoti \u012fkv\u0117pimus. \u012ekv\u0117pk ir mintyse skai\u010diuok \u201evienas\u201d, i\u0161kv\u0117pk- \u201edu\u201d. Kaip pajusi, kad tavo meditacij\u0105 pertraukia pa\u0161alin\u0117s mintys, prad\u0117k skai\u010diuoti v\u0117l nuo prad\u017ei\u0173. Svarbu \u017einoti, kad n\u0117ra klaidingo meditacijos b\u016bdo &#8211; bet kokia meditacija yra geriau nei jokios.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-85f930d elementor-widget elementor-widget-heading\" data-id=\"85f930d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h5 class=\"elementor-heading-title elementor-size-default\">#1 \/\/ J\u0117g\u0173 suteikianti meditacija<\/h5>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ad329a6 elementor-widget elementor-widget-text-editor\" data-id=\"ad329a6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"body-large\">Tai atsipalaidavimo ir gyvenimo \u0161ia akimirka derinys, pakeliantis nuotaik\u0105 ir didinantis j\u0117gas.<\/p><ul><li class=\"body-large\">Atsistok. Nugara turi b\u016bti tiesi, kr\u016btin\u0117 atverta, o pe\u010diai \u0161iek tiek pastumti atgal. Poza, kai i\u0161sitiesi, pasitempi ir oriai atsistoji &#8211; pati savaime gali suteikti gyvybini\u0173 gali\u0173 antpl\u016bd\u012f.<\/li><li class=\"body-large\">Tris kartus giliai \u012fkv\u0117pk ir i\u0161kv\u0117pk. Pajusk, kaip oras \u012feina ir i\u0161eina i\u0161 k\u016bno.<\/li><li class=\"body-large\">Pad\u0117k vien\u0105 rank\u0105 ant kr\u016btin\u0117s, o kit\u0105 \u2013 ant pilvo. Pajausk, kad \u012fkvepi pilvu. Stenkis, kad ant kr\u016btin\u0117s pad\u0117ta ranka beveik nejud\u0117t\u0173.<\/li><li class=\"body-large\">L\u0117tai i\u0161kv\u0117pk per burn\u0105. Taip \u012fsijau\u010diama \u012f visus fizinius poj\u016b\u010dius.<\/li><li class=\"body-large\">\u012esivaizduok, kad su \u012fkvepiamu oru \u012fkvepi energij\u0105 arba \u0161vies\u0105.<\/li><li class=\"body-large\">Per vis\u0105 j\u0117g\u0173 suteikian\u010di\u0105 meditacij\u0105 veide i\u0161laikyk lengv\u0105 \u0161ypsen\u0105, net jei tuo metu i\u0161 ties\u0173 ir nesijauti laimingas<\/li><li class=\"body-large\">Kai tik atklysta kokios nors pa\u0161alin\u0117s mintys, pasistenk j\u0173 atsikratyti ir v\u0117l sutelkti savo d\u0117mes\u012f \u012f meditacij\u0105.<\/li><\/ul><p class=\"body-large\">Meditacij\u0105 baik ma\u017edaug po penki\u0173 &#8211; de\u0161imties minu\u010di\u0173. Tuomet l\u0117tai atsimerk.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7d95cd9 elementor-widget elementor-widget-heading\" data-id=\"7d95cd9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h5 class=\"elementor-heading-title elementor-size-default\">#2 \/\/ D\u0117kingumo ir k\u016bno pajutimo meditacija<\/h5>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d53e15f elementor-widget elementor-widget-text-editor\" data-id=\"d53e15f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"body-large\">\u0160i meditacija paremta \u012fsijautimu \u012f savo k\u016bn\u0105.<\/p><ul><li class=\"body-large\">Atsigulk ant nugaros ramioje, \u0161iltoje vietoje, taip kaip tau patogu.<\/li><li class=\"body-large\">Pajusk savo kv\u0117pavim\u0105. Kv\u0117puojant \u012fsijausk \u012f kiekvien\u0105 savo fizin\u012f poj\u016bt\u012f.<\/li><li class=\"body-large\">Nuosekliai pajusk visus k\u016bno poj\u016b\u010dius, pradedant nuo galvos.<\/li><li class=\"body-large\">Pajusk bet koki\u0105 \u012ftamp\u0105 kiekvienoje savo k\u016bno dalyje. \u012esivaizduok, kad \u012fkvepiamas oras \u012feina ir i\u0161eina i\u0161 \u012ftemptos vietos, su\u0161velnindamas \u012ftamp\u0105. Jei \u012ftampa ne visai i\u0161nyksta, palik \u0161i\u0105 viet\u0105 ir keliauk prie kitos.<\/li><li class=\"body-large\">Pagalvok apie dalykus, u\u017e kuriuos esi d\u0117kinga(s). Kas tavo gyvenime yra gero? Skirk kelias minutes to apm\u0105stymui.<\/li><li class=\"body-large\">U\u017ebaik meditacij\u0105 tris kartus giliai \u012fkvepiant ir i\u0161kvepiant. L\u0117tai atsistok ir gerai prasimank\u0161tink prie\u0161 imdamasi(s) likusi\u0173 dienos darb\u0173.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dc1846c elementor-widget elementor-widget-heading\" data-id=\"dc1846c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h5 class=\"elementor-heading-title elementor-size-default\">#3 \/\/ \u012esi\u017eeminimo meditacija (angl. grounding exercise)<\/h5>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5bf810a elementor-widget elementor-widget-text-editor\" data-id=\"5bf810a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"body-large\">\u0160i trumpa meditacija labai lengvai sugr\u0105\u017eina mus \u012f dabarties moment\u0105 ir padeda atskleisti tai, kas \u0161iuo metu aktualiausia. J\u0105 gali atlikti bet kur, kur gali atsis\u0117sti ir skirti sau 3\u20135 minutes.<\/p><p class=\"body-large\">Atsis\u0117sk patogiai, ta\u010diau geriausia taip, kad stuburas b\u016bt\u0173 tiesus ir abiej\u0173 koj\u0173 padai stabiliai remt\u0173si \u012f \u017eem\u0119. Mintyse u\u017eduok sau \u0161iuos klausimus ir \u012f juos atsakyk:<\/p><p class=\"body-large\">\ud83c\udf31 <em>K\u0105 a\u0161 matau?<\/em><\/p><p class=\"body-large\"><em>\ud83c\udf31 K\u0105 a\u0161 gird\u017eiu?<\/em><\/p><p class=\"body-large\"><em>\ud83c\udf31 K\u0105 a\u0161 jau\u010diu? (k\u016bno poj\u016b\u010diai)<\/em><\/p><p class=\"body-large\"><em>\ud83c\udf31 K\u0105 a\u0161 galvoju?<\/em><\/p><section id=\"-q1MU8BotDaX1JB4ZQajH\" class=\"block block--grid\" data-v-5f050507=\"\"><div class=\"block-layout block-layout--layout\" data-v-5f050507=\"\"><div class=\"layout-element layout-element--layout layout-element transition transition--undefined\"><div id=\"246VH5okxPeOtS6TTkm_X\" class=\"text-box layout-element__component layout-element__component--GridTextBox\" data-qa=\"gridtextbox:246vh5okxpeots6ttkm_x\"><p class=\"body-large\">Tada v\u0117l prad\u0117k nuo prad\u017ei\u0173. Skirk tam 3-5 minutes. Nenustebk, jei i\u0161 prad\u017ei\u0173 jausiesi nepatogiai, jausi nerim\u0105 ar pratimas tau pasirodys keistas. Svarbiausia \u0161io pratimo nemesti atsakius \u012f klausimus tik vien\u0105 kart\u0105, nes tuomet nepavyks patirti jo naudos.<\/p><\/div><\/div><\/div><\/section>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e7a91a2 elementor-widget elementor-widget-text-editor\" data-id=\"e7a91a2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"body-large\">I\u0161bandyk kitus streso reguliavimo ir atsipalaidavimo b\u016bdus: <u><a href=\"https:\/\/www.mindletic.com\/meditation-and-its-methods\" target=\"_blank\" rel=\"noopener\">Vizualizacijos metod\u0105<\/a><\/u> ar <u><a href=\"https:\/\/www.mindletic.com\/drawing-therapy-techniques-to-relieve-stress-and-foster-self-care\" target=\"_blank\" rel=\"noopener\">Pie\u0161imo terapij\u0105<\/a><\/u>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2af01ad elementor-section-boxed elementor-section-height-default elementor-section-height-default wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no\" data-id=\"2af01ad\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3aaf22e\" data-id=\"3aaf22e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-47aad2f elementor-nav-menu__align-center elementor-nav-menu__text-align-center elementor-nav-menu--dropdown-tablet elementor-widget elementor-widget-nav-menu\" data-id=\"47aad2f\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;layout&quot;:&quot;horizontal&quot;,&quot;submenu_icon&quot;:{&quot;value&quot;:&quot;&lt;svg aria-hidden=\\&quot;true\\&quot; 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Tai nuolatinis procesas, kurio tikslas \u2013 priversti prot\u0105 susikoncentruoti bei nukreipti mintis. I\u0161mokus nuraminti k\u016bn\u0105 bei prot\u0105, pama\u017eu i\u0161nyks ir fizinis bei emocinis stresas. Tai pad\u0117s jaustis geriau, atsigauti ir sveikai \u012fveikti kasdieninius i\u0161\u0161\u016bkius. Tyrimai rodo, kad jau po keleto savai\u010di\u0173 ar m\u0117nesi\u0173 reguliarus meditacijos praktikavimas gali suteikti dar daugiau naudos, tokios kaip sustipr\u0117j\u0119s imunitetas, pozityvesnis po\u017ei\u016bris ir nuotaika, suvaldytas nerimas, sul\u0117t\u0117j\u0119s \u0161irdies ritmas ir kv\u0117pavimas, padid\u0117j\u0119s k\u016brybi\u0161kumas, geresni miego \u012fpro\u010diai. Kas yra meditacija? Bendras bruo\u017eas vienijantis daugel\u012f skirting\u0173 meditacijos metod\u0173 yra min\u010di\u0173 slopinimas vos tik joms pasirod\u017eius. Tau gali pad\u0117ti d\u0117mesio sutelkimas \u012f vien\u0105 gars\u0105 (pavyzd\u017eiui, \u201eooommm\u201c), savo kv\u0117pavim\u0105 arba skai\u010diavim\u0105. Meditacijos metu yra svarbu b\u016bti tylioje bei priva\u010dioje erdv\u0117je. Da\u017eniausiai meditacijos seansui reikia nuo 5 iki 20 minu\u010di\u0173, kurios neb\u016bt\u0173 pertraukiamos jokiais trukd\u017eiais. Pradedantiems praktikuoti meditacij\u0105 svarbu medituoti neskubant, bet reguliariai, kad tai netapt\u0173 nemalonia praktika. Taip meditacija nat\u016braliai taps kasdieniniu \u012fpro\u010diu, kur\u012f t\u0119si ilgesn\u012f laik\u0105. Kaip motyvuoti save meditacijai? Ar gird\u0117jai apie 21 dienos taisykl\u0119? Kad nauja veikla tapt\u0173 \u012fpro\u010diu, turi j\u0105 be pertraukos praktikuoti 21 dien\u0105. \ud83d\udca1 Atsispausdink m\u0117nesio kalendori\u0173, kad kasdien gal\u0117tum u\u017ebraukti langel\u012f. Matydamas rezultatus save motyvuosi. \ud83d\udca1 Stenkis medituoti ryte, nes tuo metu tavo valios energija yra did\u017eiausia ir poveik\u012f gal\u0117si justi vis\u0105 dien\u0105. \ud83d\udca1 Kol formuoji \u012fprot\u012f, nepamir\u0161k sav\u0119s apdovanoti ir palepinti. Po meditacijos pasidaryk m\u0117gstamiausios arbatos, pa\u0161ok, nusi\u0161ypsok sau ar \u012fsijunk m\u0117gstam\u0105 dain\u0105. B\u016bdai prad\u0117ti medituoti Atpalaiduok savo k\u016bn\u0105 ir atsis\u0117sk patogiai. Prad\u0117k nuo 5 minu\u010di\u0173 trukm\u0117s meditacijos ir susitelk \u012f savo kv\u0117pavim\u0105. Kai tik pajusi, kad tavo mintys nukrypsta, pasistenk jas v\u0117l nukreipti \u012f kv\u0117pavim\u0105. Kitas labai lengvas b\u016bdas prad\u0117ti meditacij\u0105 yra skai\u010diuoti \u012fkv\u0117pimus. \u012ekv\u0117pk ir mintyse skai\u010diuok \u201evienas\u201d, i\u0161kv\u0117pk- \u201edu\u201d. Kaip pajusi, kad tavo meditacij\u0105 pertraukia pa\u0161alin\u0117s mintys, prad\u0117k skai\u010diuoti v\u0117l nuo prad\u017ei\u0173. Svarbu \u017einoti, kad n\u0117ra klaidingo meditacijos b\u016bdo &#8211; bet kokia meditacija yra geriau nei jokios. #1 \/\/ J\u0117g\u0173 suteikianti meditacija Tai atsipalaidavimo ir gyvenimo \u0161ia akimirka derinys, pakeliantis nuotaik\u0105 ir didinantis j\u0117gas. Atsistok. Nugara turi b\u016bti tiesi, kr\u016btin\u0117 atverta, o pe\u010diai \u0161iek tiek pastumti atgal. Poza, kai i\u0161sitiesi, pasitempi ir oriai atsistoji &#8211; pati savaime gali suteikti gyvybini\u0173 gali\u0173 antpl\u016bd\u012f. Tris kartus giliai \u012fkv\u0117pk ir i\u0161kv\u0117pk. Pajusk, kaip oras \u012feina ir i\u0161eina i\u0161 k\u016bno. Pad\u0117k vien\u0105 rank\u0105 ant kr\u016btin\u0117s, o kit\u0105 \u2013 ant pilvo. Pajausk, kad \u012fkvepi pilvu. Stenkis, kad ant kr\u016btin\u0117s pad\u0117ta ranka beveik nejud\u0117t\u0173. L\u0117tai i\u0161kv\u0117pk per burn\u0105. Taip \u012fsijau\u010diama \u012f visus fizinius poj\u016b\u010dius. \u012esivaizduok, kad su \u012fkvepiamu oru \u012fkvepi energij\u0105 arba \u0161vies\u0105. Per vis\u0105 j\u0117g\u0173 suteikian\u010di\u0105 meditacij\u0105 veide i\u0161laikyk lengv\u0105 \u0161ypsen\u0105, net jei tuo metu i\u0161 ties\u0173 ir nesijauti laimingas Kai tik atklysta kokios nors pa\u0161alin\u0117s mintys, pasistenk j\u0173 atsikratyti ir v\u0117l sutelkti savo d\u0117mes\u012f \u012f meditacij\u0105. Meditacij\u0105 baik ma\u017edaug po penki\u0173 &#8211; de\u0161imties minu\u010di\u0173. Tuomet l\u0117tai atsimerk. #2 \/\/ D\u0117kingumo ir k\u016bno pajutimo meditacija \u0160i meditacija paremta \u012fsijautimu \u012f savo k\u016bn\u0105. Atsigulk ant nugaros ramioje, \u0161iltoje vietoje, taip kaip tau patogu. Pajusk savo kv\u0117pavim\u0105. Kv\u0117puojant \u012fsijausk \u012f kiekvien\u0105 savo fizin\u012f poj\u016bt\u012f. Nuosekliai pajusk visus k\u016bno poj\u016b\u010dius, pradedant nuo galvos. Pajusk bet koki\u0105 \u012ftamp\u0105 kiekvienoje savo k\u016bno dalyje. \u012esivaizduok, kad \u012fkvepiamas oras \u012feina ir i\u0161eina i\u0161 \u012ftemptos vietos, su\u0161velnindamas \u012ftamp\u0105. Jei \u012ftampa ne visai i\u0161nyksta, palik \u0161i\u0105 viet\u0105 ir keliauk prie kitos. Pagalvok apie dalykus, u\u017e kuriuos esi d\u0117kinga(s). Kas tavo gyvenime yra gero? Skirk kelias minutes to apm\u0105stymui. U\u017ebaik meditacij\u0105 tris kartus giliai \u012fkvepiant ir i\u0161kvepiant. L\u0117tai atsistok ir gerai prasimank\u0161tink prie\u0161 imdamasi(s) likusi\u0173 dienos darb\u0173. #3 \/\/ \u012esi\u017eeminimo meditacija (angl. grounding exercise) \u0160i trumpa meditacija labai lengvai sugr\u0105\u017eina mus \u012f dabarties moment\u0105 ir padeda atskleisti tai, kas \u0161iuo metu aktualiausia. J\u0105 gali atlikti bet kur, kur gali atsis\u0117sti ir skirti sau 3\u20135 minutes. Atsis\u0117sk patogiai, ta\u010diau geriausia taip, kad stuburas b\u016bt\u0173 tiesus ir abiej\u0173 koj\u0173 padai stabiliai remt\u0173si \u012f \u017eem\u0119. Mintyse u\u017eduok sau \u0161iuos klausimus ir \u012f juos atsakyk: \ud83c\udf31 K\u0105 a\u0161 matau? \ud83c\udf31 K\u0105 a\u0161 gird\u017eiu? \ud83c\udf31 K\u0105 a\u0161 jau\u010diu? (k\u016bno poj\u016b\u010diai) \ud83c\udf31 K\u0105 a\u0161 galvoju? Tada v\u0117l prad\u0117k nuo prad\u017ei\u0173. Skirk tam 3-5 minutes. Nenustebk, jei i\u0161 prad\u017ei\u0173 jausiesi nepatogiai, jausi nerim\u0105 ar pratimas tau pasirodys keistas. Svarbiausia \u0161io pratimo nemesti atsakius \u012f klausimus tik vien\u0105 kart\u0105, nes tuomet nepavyks patirti jo naudos. I\u0161bandyk kitus streso reguliavimo ir atsipalaidavimo b\u016bdus: Vizualizacijos metod\u0105 ar Pie\u0161imo terapij\u0105. Copyright \u00a9 | All rights reserved<\/p>","protected":false},"author":15,"featured_media":3371,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[16,15],"tags":[],"class_list":["post-3937","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles-in-app","category-lt-articles-in-app"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Meditacija ir jos b\u016bdai - Mindletic Blog<\/title>\n<meta name=\"description\" content=\"Meditacija - b\u016bdas suma\u017einti stres\u0105 ir atsipalaiduoti. 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