äžçã®ã©ãã«ããŠããæ¥ã ã®ç掻ã«ä»ãã®ç¬éã®å®ãããšå¹³åãåãå ¥ããããã®ãå®è·µçãªãã€ã³ããã«ãã¹ã®ãã¯ããã¯ãæ¢æ±ããŸãã
æ¥åžžç掻ã«ããããã€ã³ããã«ãã¹ïŒä»ãã®ç¬éã®å®ãããšå¹³åãžã®ã°ããŒãã«ã¬ã€ã
仿¥ã®ããŒã¹ã®éãäžçã§ã¯ãä»ãã®ç¬éã«æèãåããå¿ã®å¹³ç©ãèŠã€ããããšã¯é ã倢ã®ããã«æãããããããŸãããç· ãåããè¿«ããéç¥ã鳎ãé¿ããçµ¶ãéãªãæ å ±ã®æµãã«ç§ãã¡ã¯å§åãããå€ç«æãæ±ããã¡ã§ãããã€ã³ããã«ãã¹ãã€ãŸã倿ãäžãããšãªãçŸåšã®ç¬éã«æ³šæãæãå®è·µã¯ã匷åãªè§£æ±ºçãæäŸããŸãããã®ã¬ã€ãã§ã¯ãæåçèæ¯ãå°ççãªå Žæã«é¢ããããæ¥åžžçæŽ»ã«ãã€ã³ããã«ãã¹ãåãå ¥ããæ¹æ³ã«ã€ããŠå æ¬çãªæŠèŠã説æããŸãã
ãã€ã³ããã«ãã¹ãšã¯ïŒ
ãã€ã³ããã«ãã¹ãšã¯ãæå³çã«çŸåšã®ç¬éã«æ³šæãéäžãããããšã§ããããã¯ãèªåã®æèãææ ãæèŠã«æµãããããšãªãããããã芳å¯ããããšãå«ã¿ãŸãã倿ãããåå¿ããããã代ããã«ãèªåã®çµéšã®äžã§äœãèµ·ãã£ãŠããããåã«èªèããŸãããã®æ žãšãªãååã¯ä»¥äžã®éãã§ãïŒ
- 倿ããªãïŒ èªåã®çµéšãè¯ããæªãããšæ±ºãã€ããã«èгå¯ããããšã
- å¿èïŒ ç©äºãèªåã®ããŒã¹ã§å±éããã®ãèš±ããæ¥ãã ã匷å¶ãããããªãããšã
- åå¿ïŒ åããŠèŠããã®ããã«ãæ°é®®ãªèŠç¹ã§åç¬éã«ã¢ãããŒãããããšã
- ä¿¡é ŒïŒ èªåèªèº«ã®å ãªãç¥æµãšæé·èœåãä¿¡ããããšã
- ããããŸãŸïŒ ç¹å®ã®çµæãéæããããšããå¿ èŠæ§ãææŸãããšã
- åå®¹ïŒ ç©äºãæµæãªããããããŸãŸã«èªããããšã
- ææŸãïŒ æèãææ ãçµéšãžã®å·çãè§£æŸããããšã
ãã€ã³ããã«ãã¹ã¯ãå¿ã空ã«ããããè³çŠã®ç¶æ ãéæãããããããšã§ã¯ãããŸãããããã¯ãèªåèªèº«ã®å ãªãäžçãšåšå²ã®äžçãžã®æ°ã¥ããæ·±ãããã倧ããªç¥æµãšæ æ²å¿ããã£ãŠå¯Ÿå¿ã§ããããã«ããããšã§ãã
ãã€ã³ããã«ãã¹ãå®è·µããã¡ãªãã
ãã€ã³ããã«ãã¹ãæ¥åžžç掻ã«åãå ¥ããããšã§ã粟ç¥çãææ çã身äœçãªå¹žçŠã«æ°å€ãã®ã¡ãªãããããããããŸãããããã®ã¡ãªããã¯ç§åŠçç ç©¶ã«ãã£ãŠè£ä»ããããŠããã倿§ãªæåã人ã ã«ãããŠèгå¯ãããŠããŸãã
- ã¹ãã¬ã¹è»œæžïŒ ãã€ã³ããã«ãã¹ã¯ç¥çµç³»ã調æŽããã³ã«ããŸãŒã«ãªã©ã®ã¹ãã¬ã¹ãã«ã¢ã³ã®çæãæžå°ãããã®ã«åœ¹ç«ã¡ãŸããç ç©¶ã«ããã°ããã€ã³ããã«ãã¹ã«åºã¥ãä»å ¥ã¯ãåŠçãå»çå°éå®¶ãäŒæ¥åŸæ¥å¡ãªã©ãããŸããŸãªäººã ã«ãããŠã¹ãã¬ã¹ã¬ãã«ã广çã«äœäžãããããšã瀺ãããŠããŸãã
- éäžåãšæ³šæåã®åäžïŒ 宿çãªãã€ã³ããã«ãã¹ã®å®è·µã¯ãè³ã®éäžåãšæ³šæåãé«ããŸããæ³šæãçŸåšã«çããèšç·Žãããããšã§ãã¿ã¹ã¯ã«éäžããæ°ãæ£ãããã®ãé¿ããèœåãåäžããŸãã
- ææ èª¿æŽèœåã®åäžïŒ ãã€ã³ããã«ãã¹ã¯ææ ãžã®æ°ã¥ããé«ããããèœã¡çããŠææ ã«å¯Ÿå¿ã§ããããã«ãªããŸããææ ã«æµãããããšãªã芳å¯ããããšãåŠã³ãåå¿æ§ãæžãããææ çãªå埩åãåäžãããããšãã§ããŸãã
- èªå·±èªèã®åäžïŒ ãã€ã³ããã«ãã¹ã¯ãèªåã®æèãææ ãæèŠãžã®æ°ã¥ããæ·±ããèªå·±çè§£ãæ·±ããã®ã«åœ¹ç«ã¡ãŸãããã®èªå·±èªèã«ãããããæèçãªéžæãããèªåã®äŸ¡å€èŠ³ã«æ²¿ã£ãçãæ¹ãã§ããããã«ãªããŸãã
- äžå®ããã€çç¶ã®è»œæžïŒ ãã€ã³ããã«ãã¹ã«åºã¥ãæ²»çæ³ã¯ãäžå®ããã€çç¶ã軜æžããã®ã«å¹æçã§ããããšã瀺ãããŠããŸããçŸåšã®ç¬éãžã®æ°ã¥ããè²ãããšã§ããã¬ãã£ããªæèãææ ããã广çã«ç®¡çããæ¹æ³ãåŠã¶ããšãã§ããŸãã
- ç¡ç ã®è³ªã®åäžïŒ ãã€ã³ããã«ãã¹ã¯å¿ãéããäœããªã©ãã¯ã¹ãããããšã§ãããè¯ãç¡ç ãä¿é²ããŸãããã€ã³ããã«ãªåŒåžãããã£ã¹ãã£ã³ã®ãããªå®è·µã¯ãããç°¡åã«å ¥ç ããããå®ãããªç¡ç ãäœéšããã®ã«åœ¹ç«ã¡ãŸãã
- 人éé¢ä¿ã®åäžïŒ ãã€ã³ããã«ãã¹ã¯ããã倧ããªå ±æãæ æ²ãçè§£ãè²ãããšã§ã人éé¢ä¿ãæ¹åããããšãã§ããŸããä»è ãšã®å¯Ÿè©±ã«ãããŠãä»ããã«ååšã泚æãæãããšã§ããã匷ãæå³ã®ããã€ãªãããç¯ãããšãã§ããŸãã
- åµé æ§ãšé©æ°æ§ã®åäžïŒ ãã€ã³ããã«ãã¹ã¯ããã°ãã°åµé çæèã劚ããå¿ã®éè«ãéããæ°ããã¢ã€ãã¢ãæŽå¯ãçãŸããã®ãå©ããŸãããããªãŒãã³ã§å容çãªå¿ãè²ãããšã§ãããªãã®åµé çãªå¯èœæ§ãè§£ãæŸã€ããšãã§ããŸãã
æ¥åžžç掻ã®ããã®ãã€ã³ããã«ãã¹ãã¯ããã¯
ãã€ã³ããã«ãã¹ã¯ãäœæéãã®æ£åŒãªçæ³ãå¿ èŠãšããŸãããã·ã³ãã«ã§å®è·µçãªãã¯ããã¯ãéããŠãæ¥ã ã®æŽ»åã«åãå ¥ããããšãã§ããŸãã以äžã«è©ŠããäŸãããã€ã玹ä»ããŸãïŒ
1. ãã€ã³ããã«ãªåŒåžæ³
ãã€ã³ããã«ãªåŒåžæ³ã¯ããã€ã§ãã©ãã§ãè¡ããåºæ¬çãªãã€ã³ããã«ãã¹ã®å®è·µã§ããåŒåžãäœã«åºå ¥ãããæèŠã«æ³šæãéäžãããŸãã
å®è·µæ¹æ³ïŒ
- 座ããæšªã«ãªãããå¿«é©ãªå§¿å¢ããšããŸãã
- åªããç®ãéããããèŠç·ãäžããŸãã
- åŒåžã«æ³šæãåããŸãã空æ°ã錻åããå ¥ããèºãæºããããããŠäœããåºãŠããæèŠã«æ°ã¥ããŸãã
- ãè ¹ãèžã®äžäžããåãã«æ³šæãæããŸãã
- å¿ãããŸãã£ããïŒå¿ ãããŸãããŸãïŒïŒãåªããæ³šæãåŒåžã«æ»ããŸãã
- 5åãã10åããŸãã¯åžæããã°ãã以äžç¶ããŸãã
äŸïŒ ã¹ãã¬ã¹ã®å€ãäŒè°äžã«ãæ°åéåŒåžã«éäžããŸããæ¯ãåžã蟌ã¿ãåãåºãæèŠã«æ°ã¥ããŸããããã¯ç¥çµç³»ãèœã¡çãããå·éããåãæ»ãã®ã«åœ¹ç«ã¡ãŸãã
2. ãã€ã³ããã«ãªæ©è¡æ³
ãã€ã³ããã«ãªæ©è¡æ³ã¯ãæ©ããšãã«è¶³ãå°é¢ã«è§ŠããæèŠã«æ³šæãæãããšã§ããèº«äœæŽ»åãšãã€ã³ããã«ãã¹ã®å®è·µãçµã¿åãããçŽ æŽãããæ¹æ³ã§ãã
å®è·µæ¹æ³ïŒ
- å±å ãŸãã¯å±å€ã§ãéãã«æ©ããå ŽæãèŠã€ããŸãã
- å¿«é©ãªããŒã¹ã§æ©ãå§ããŸãã
- è¶³ãå°é¢ã«è§ŠããæèŠã«æ³šæãåããŸããäžæ©äžæ©ã®æè§Šã«æ°ã¥ããŸãã
- æ©ããªããäœã®åãã«æ³šæãæããŸãã
- å¿ãããŸãã£ãããåªããæ³šæãæ©ãæèŠã«æ»ããŸãã
- 10åãã20åããŸãã¯åžæããã°ãã以äžç¶ããŸãã
äŸïŒ éå€äžãæ¥ãã§æ©ã代ããã«ããã€ã³ããã«ãªæ©è¡æ³ã詊ããŠã¿ãŠãã ãããè¶³ãæ©éã«è§ŠããæèŠãåšãã®é³ãç®ã«ããå æ¯ã«æ°ã¥ããŸããããã«ãããéå€ããã€ã³ããã«ãã¹ã®å®è·µã®æ©äŒã«å€ãããŸãã
3. ãã€ã³ããã«ãªé£äºæ³
ãã€ã³ããã«ãªé£äºæ³ã¯ãé£äºãããªããé£ã¹ç©ã®å³ã飿ãéŠãã«æ³šæãæãããšã§ããäžå£äžå£ãå³ãããåãåã£ãŠããæ é€ã«æè¬ããããšã§ãã
å®è·µæ¹æ³ïŒ
- distractions ã®ãªãéããªå Žæã§é£äºãããŸãã
- é£äºãå§ããåã«æ°åæ·±åŒåžãããŸãã
- é£ã¹ç©ãèŠãŠããã®è²ã質æãéŠãã«æ°ã¥ããŸãã
- å°éã®äžå£ãå³ãããå£ã®äžã®é¢šå³ãæèŠã«æ°ã¥ããŸãã
- 飲ã¿èŸŒãåã«ããåã¿ãŸãã
- é£äºãããªããäœãã©ã®ããã«æãããã«æ³šæãæããŸãã
- äžå£ããšã«ãã©ãŒã¯ã眮ãããã£ãããšæå³çã«é£ã¹ãŸãã
- æºè ¹ã«ãªãããããæºè¶³ãããŸã§ç¶ããŸãã
äŸïŒ æŒé£äžãæºåž¯é»è©±ãããŸããé£äºã ãã«éäžããŸããè²ãéŠããé£æã«æ°ã¥ããŸããäžå£äžå£ãããåã¿ã颚å³ãå³ãããŸããããã¯ãé£ã¹ç©ããã£ãšæè¬ããéé£ãé²ãã®ã«åœ¹ç«ã¡ãŸãã
4. ããã£ã¹ãã£ã³çæ³
ããã£ã¹ãã£ã³çæ³ã¯ãäœã®ããŸããŸãªéšåã«æ³šæãåãã倿ããã«ããããæèŠã«æ°ã¥ãããšã§ããäœã®èªèãé«ããç·åŒµãè§£æŸããçŽ æŽãããæ¹æ³ã§ãã
å®è·µæ¹æ³ïŒ
- ä»°åãã«å¿«é©ã«æšªã«ãªããŸãã
- åªããç®ãéããŸãã
- ãŸããè¶³ã®æã«æ³šæãåããŸãããã¯ãã¯ãããæž©ãããå§è¿«æãªã©ãçµéšããŠããããããæèŠã«æ°ã¥ããŸãã
- ãã£ãããšäœã®åéšåã«æ³šæãç§»åãããŸããè¶³ãè¶³éŠããµããã¯ããèã倪ãããè °ãè ¹éšãèžãèäžãè©ãè ãæãæãéŠãé¡ãé ã«çŠç¹ãåãããŸãã
- åäœã®éšåãã¹ãã£ã³ããªããã倿ããã«çµéšããŠããããããæèŠã«ãã æ°ã¥ããŸãã
- å¿ãããŸãã£ãããåªããæ³šæãäœã«æ»ããŸãã
- 10åãã20åããŸãã¯åžæããã°ãã以äžç¶ããŸãã
äŸïŒ å¯ãåã«ãããã£ã¹ãã£ã³çæ³ãå®è·µããŠç·åŒµãã»ãããç¡ç ã®æºåãããŸããããã¯äœããªã©ãã¯ã¹ãããå¿ãéããããè¯ãç¡ç ã®è³ªãä¿é²ããã®ã«åœ¹ç«ã¡ãŸãã
5. ãã€ã³ããã«ãªåŸèŽæ³
ãã€ã³ããã«ãªåŸèŽæ³ã¯ãäžæããããèªåã®è¿çãèãããããã«ãçžæã®èšã£ãŠããããšã«å®å šã«æ³šæãæãããšã§ããäŒè©±ã«å®å šã«ååšããé¢äžããããšã§ãã
å®è·µæ¹æ³ïŒ
- 話ããŠãã人ãšã¢ã€ã³ã³ã¿ã¯ããåããŸãã
- çžæã®èšèã声ã®ããŒã³ãããã£ã©ã³ã²ãŒãžã«æ³šæãæããŸãã
- çžæã話ããŠããéã«äžæããããèªåã®è¿çãèãããããè¡åã«æµæããŸãã
- å ±æãšæ æ²å¿ãæã£ãŠèããçžæã®èŠç¹ãçè§£ããããšããŸãã
- çžæã®èšã£ãŠããããšãçè§£ããŠããã確èªããããã«ãæç¢ºã«ããããã®è³ªåãããŸãã
- èããããšãæ¯ãè¿ããçè§£ã確èªããŸãã
äŸïŒååãå®¶æãšã®äŒè©±äžã«ããã€ã³ããã«ãªåŸèŽãå®è·µããŸããäžæããã倿ãããããã«ãçžæã®èŠç¹ãçè§£ããããšã«éäžããŸããããã¯äººéé¢ä¿ã匷åããã³ãã¥ãã±ãŒã·ã§ã³ãæ¹åããããšãã§ããŸãã
6. æ¥åžžæŽ»åã®äžã®ãã€ã³ããã«ãªç¬é
æ¯ç£šããç¿æŽããåã«äžŠã¶ãªã©ã®æ¥åžžæŽ»åã«ãã€ã³ããã«ãã¹ãåãå ¥ããŸããããåæŽ»åã®æèŠãå æ¯ãé³ã«æ³šæãæããŸãã
å®è·µæ¹æ³ïŒ
- ç¿æŽããªã©ã®æ¥åžžçãªæŽ»åãéžã³ãŸãã
- ãã®æŽ»åã«å®å šã«æ³šæãåããŸãã
- æ°Žã®æž©åºŠãç³é¹žã®æè§Šãç¿ãã«ãã£ã«ãã£ãšé³Žãé³ã«æ°ã¥ããŸãã
- æãè ã®åãã«æ³šæãæããŸãã
- å¿ãããŸãã£ãããåªããæ³šæã掻åã«æ»ããŸãã
- 掻åãçµãããŸã§ç¶ããŸãã
äŸïŒ æ¯ã磚ããŠããéãæ¯ã«åœããæ¯ã®æèŠãæ¯ç£šãç²ã®å³ãæ¯ãã©ã·ã®é³ã«éäžããŸããããã«ããããããµããäœæ¥ããã€ã³ããã«ãã¹ã®å®è·µã®æ©äŒã«å€ãããŸãã
ãã€ã³ããã«ãã¹å®è·µã®èª²é¡ãä¹ãè¶ãã
ãã€ã³ããã«ãã¹ãæ¥åžžç掻ã«åãå ¥ããããšã¯ãç¹ã«æåã®ãã¡ã¯é£ãããããããŸããã以äžã¯ããããã課é¡ãšãããä¹ãè¶ããããã®æŠç¥ã§ãïŒ
- å€å¿ãªã¹ã±ãžã¥ãŒã«ïŒ ããšãæ¯æ¥æ°åã§ãããã€ã³ããã«ãã¹ãå®è·µããããã®å°ããªæéãèŠã€ããŸãããããã€ã¯ããã€ã³ããã«ãã¹ã®ç¬éã¯é©ãã»ã©å¹æçã§ãã
- ããŸããå¿ïŒ å¿ãããŸããã®ã¯èªç¶ãªããšã§ãããããªã£ããšãã¯ã倿ããã«åªããæ³šæãéžãã å¯Ÿè±¡ã«æ»ããŸãã
- çŠãïŒ ãã€ã³ããã«ãã¹ã¯å®è·µã§ãããå³å¹è¬ã§ã¯ãããŸãããèªåèªèº«ã«å¿è匷ããæéãçµãŠã°å¹æãçŸãããšä¿¡ããŠãã ããã
- èªå·±æ¹å€ïŒ ãã€ã³ããã«ãã¹ã®å®è·µã§èŠåŽãããšãã«ãèªåãå³ããæ¹å€ããã®ã¯é¿ããŸãããã誰ãã課é¡ãçµéšããããšãå¿ããªãã§ãã ããã
- ã¢ãããŒã·ã§ã³ã®æ¬ åŠïŒ ãã€ã³ããã«ãã¹ã®å®è·µãããæ¥œããããæ¹æ³ãèŠã€ããŸããããããŸããŸãªãã¯ããã¯ã詊ãããããã€ã³ããã«ãã¹ã®ã°ã«ãŒãã«åå ãããããã€ã³ããã«ãã¹ã®ä»²éãèŠã€ãããããŸãã
ãã€ã³ããã«ãã¹ã®ãªãœãŒã¹ãšã¢ããª
ããªãã®ãã€ã³ããã«ãã¹ã®å®è·µããµããŒãããããã«ãæ°å€ãã®ãªãœãŒã¹ãã¢ããªãå©çšå¯èœã§ãã以äžã¯ããã€ãã®äººæ°ã®ããéžæè¢ã§ãïŒ
- HeadspaceïŒ ã¬ã€ãä»ãçæ³ããã€ã³ããã«ãã¹ã®ãšã¯ãµãµã€ãºãæäŸãã人æ°ã®çæ³ã¢ããªã
- CalmïŒ ã¬ã€ãä»ãçæ³ãã¹ãªãŒãã¹ããŒãªãŒããªã©ãã¯ã¹ã§ãã鳿¥œãæäŸããããäžã€ã®äººæ°ã®çæ³ã¢ããªã
- Insight TimerïŒ ã¬ã€ãä»ãçæ³ãããŒã¯ã®èšå€§ãªã©ã€ãã©ãªãæã€ç¡æã®çæ³ã¢ããªã
- UCLA Mindful Awareness Research CenterïŒ ç¡æã®ã¬ã€ãä»ãçæ³ããã€ã³ããã«ãã¹ã®ãªãœãŒã¹ãæäŸã
- Mindful.orgïŒ ãã€ã³ããã«ãã¹ã«é¢ããèšäºãåç»ããªãœãŒã¹ãæäŸãããŠã§ããµã€ãã
æ§ã ãªæåã«ããããã€ã³ããã«ãã¹
ãã€ã³ããã«ãã¹ã¯ä»æãªã©ã®æ±æŽã®äŒçµ±ã«ã«ãŒããæã¡ãŸããããã®ååã¯æ®éçã§ãããããŸããŸãªæåçæèã«é©å¿ãããããšãã§ããŸããå€ãã®æåã§ã¯ããã€ã³ããã«ãã¹ã«äŒŒãå®è·µãäœäžçŽã«ãããã£ãŠååšããŠããŸããäŸãã°ïŒ
- ãšã¬ïŒã€ã³ãïŒïŒ ãšã¬ã¯ã身äœçãªããŒãºãåŒåžæ³ãçæ³ãéããŠãã€ã³ããã«ãã¹ãåãå ¥ããŸãã
- æ°åïŒäžåœïŒïŒ æ°åã¯ãåŒåžãåããæèã調æŽããŠãå¿èº«ã®å¥åº·ãè²ã¿ãŸãã
- åº§çŠ ïŒæ¥æ¬ïŒïŒ åº§çŠ ã¯ãçŽæ¥çãªäœéšãšçŸåšã®ç¬éãžã®æ°ã¥ããéèŠããŸãã
- ãã€ãã£ãã¢ã¡ãªã«ã³ã®ç²Ÿç¥æ§ïŒ å€ãã®ãã€ãã£ãã¢ã¡ãªã«ã³ã®äŒçµ±ã¯ãèªç¶ãšã®ã€ãªãããšçŸåšã®ç¬éãžã®æ°ã¥ãã匷調ããŸãã
ãã€ã³ããã«ãã¹ãå®è·µããéã«ã¯ãèªåèªèº«ã®æåçèæ¯ãæèããèªåã®äŸ¡å€èгã信念ã«åãããŠå®è·µã調æŽããããšãéèŠã§ãããŸããç°ãªãæåã®ãã€ã³ããã«ãã¹ã®å®è·µãæ¢æ±ããŠãçè§£ãšçµéšãåºããããšãã§ããŸãã
çµè«ïŒä»ãã®ç¬éã®å®ãããšå¹³åãåãå ¥ãã
ãã€ã³ããã«ãã¹ã¯ãæ¥åžžç掻ã«ãããŠä»ãã®ç¬éã®æèãå¹³åã幞çŠãè²ãããã®åŒ·åãªããŒã«ã§ããã·ã³ãã«ãªãã€ã³ããã«ãã¹ã®ãã¯ããã¯ãæ¥èª²ã«åãå ¥ããããšã§ãã¹ãã¬ã¹ã軜æžããéäžåãé«ããææ ã®èª¿æŽãåäžãããèªåèªèº«ãšåšå²ã®äžçãšã®ã€ãªãããæ·±ããããšãã§ããŸãããã€ã³ããã«ãã¹ã¯ç®çå°ã§ã¯ãªããå®è·µã§ããããšãå¿ããªãã§ãã ãããèªåèªèº«ã«å¿è匷ãããã®æ è·¯ãåãå ¥ããçŸåšã®ç¬éã«çããããšã®å€é©çãªæ©æµã楜ããã§ãã ãããããªãã®èæ¯ãæåãå Žæã«é¢ãããããã€ã³ããã«ãã¹ã¯ãã倧ããªæ°ã¥ããæ æ²ããããŠå ãªãå¹³åãžã®éãæäŸããŸããå°ããå§ããäžè²«æ§ãä¿ã¡ããã€ã³ããã«ãã¹ãããªãã®äººçã«äžããæ·±ã圱é¿ãçºèŠããŠãã ããã