{"id":285,"date":"2022-09-27T20:37:50","date_gmt":"2022-09-27T18:37:50","guid":{"rendered":"https:\/\/serwer2281492.home.pl\/autoinstalator\/wordpressplugins\/?p=285"},"modified":"2023-01-10T06:03:15","modified_gmt":"2023-01-10T05:03:15","slug":"uwaznosc-i-umysl-poczatkujacego","status":"publish","type":"post","link":"https:\/\/uwaznadroga.pl\/index.php\/2022\/09\/27\/uwaznosc-i-umysl-poczatkujacego\/","title":{"rendered":"Uwa\u017cno\u015b\u0107 i Umys\u0142 Pocz\u0105tkuj\u0105cego"},"content":{"rendered":"\n

Czym jest uwa\u017cno\u015b\u0107?<\/strong><\/h3>\n\n\n\n

Definicji uwa\u017cno\u015bci jest wiele, i r\u00f3\u017cnego rodzaju, i ka\u017cdy z nas mo\u017ce poda\u0107 te\u017c w\u0142asn\u0105 w oparciu o swoje do\u015bwiadczenie. Wed\u0142ug jednej z obiegowych, formalnych definicji, kt\u00f3r\u0105 znale\u017a\u0107 mo\u017cecie te\u017c w ksi\u0105\u017cce Johna D. Teasdalea, Marka G. Williamsa, Zindela V. Segala pod tytu\u0142em „Terapia poznawcza depresji oparta na uwa\u017cno\u015bci”, uwa\u017cno\u015b\u0107 jest to „szczeg\u00f3lny rodzaj uwagi: \u015bwiadomej, skierowanej na chwil\u0119 obecn\u0105, i nieos\u0105dzaj\u0105cej”<\/strong>. <\/p>\n\n\n

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lisiezoomowanie<\/figcaption><\/figure>\n<\/div>\n\n\n

Bardziej w\u0142asnymi s\u0142owami, mog\u0119 powiedzie\u0107, \u017ce jestem uwa\u017cna kiedy na przyk\u0142ad tak jak tutaj teraz siedz\u0119 w tym momencie pisz\u0105c ten tekst, to jestem \u015bwiadoma: tego, co czuj\u0119 na poziomie mojego cia\u0142a, \u015bwiadoma my\u015bli, kt\u00f3re mi si\u0119 pojawiaj\u0105, tego jak si\u0119 czuj\u0119 emocjonalnie w tym momencie, d\u017awi\u0119k\u00f3w, kt\u00f3re s\u0142ysz\u0119, tego co widz\u0119… i pozwalam temu by\u0107 takim jakim to jest. Je\u015bli jestem w zmaganiu, mam \u015bwiadomo\u015b\u0107 zmagania; je\u015bli jestem we \u201cflow\u201d, mam \u015bwiadomo\u015b\u0107 tego stanu. <\/p>\n\n\n\n

Czyli dostrzegam to, co czuj\u0119 na r\u00f3\u017cnych poziomach siebie, u\u015bwiadamiam sobie to, co odbieram r\u00f3\u017cnymi zmys\u0142ami, albo na przyk\u0142ad widz\u0119 jaki\u015b sw\u00f3j wzorzec zachowania, kt\u00f3ry manifestuje si\u0119 w tym danym momencie.. i nie oceniam tego. <\/p>\n\n\n\n

Daj\u0119 temu przestrze\u0144, prawo bycia, tak \u017ceby sobie te\u017c niczego nie odcina\u0107, \u017cadnego z aspekt\u00f3w siebie, nie t\u0142umi\u0107 emocji te\u017c, w tym procesie poznawania siebie, \u017cycia, pog\u0142\u0119biania zrozumienia i zmiany, kt\u00f3ra si\u0119 wydarza. Uwa\u017cno\u015b\u0107 to r\u00f3wnie\u017c dostrze\u017cenie, \u017ce jestem nieuwa\u017cny, \u017ce m\u00f3j umys\u0142 jest rozbiegany na przyk\u0142ad.<\/p>\n\n\n

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ShutterStock, fizkes<\/figcaption><\/figure>\n<\/div>\n\n\n

A jakie jest Twoje do\u015bwiadczenie tej chwili kiedy czytasz ten tekst, stoj\u0105c, le\u017c\u0105c lub siedz\u0105c?<\/p>\n\n\n\n

Ta uwaga mo\u017ce by\u0107 oczywi\u015bcie skierowana do wewn\u0105trz (na doznania fizyczne, my\u015bli, emocje), jak i na otaczaj\u0105cy mnie \u015bwiat, albo tu i tu jednocze\u015bnie. Mo\u017cesz rozmawia\u0107 z kim\u015b uwa\u017cnie, s\u0142ucha\u0107 kogo\u015b uwa\u017cnie, maj\u0105c \u015bwiadomo\u015b\u0107 tego jaki wp\u0142yw wywieraj\u0105 na Ciebie wypowiadane przez drug\u0105 osob\u0119 s\u0142owa\/jak reagujesz na nie, mo\u017cesz patrze\u0107 na kogo\u015b\/co\u015b uwa\u017cnie, dotyka\u0107, smakowa\u0107. <\/p>\n\n\n\n

Je\u015bli chodzi o kwesti\u0119 nieos\u0105dzania z kolei, to nie jest tak, \u017ce tego nieos\u0105dzania nie b\u0119dzie. Ta postawa nieoceniania mo\u017ce sprowadza\u0107 si\u0119 cz\u0119sto do tego, \u017ce b\u0119d\u0119 dostrzega\u0107 swoje w\u0142asne oceny. Kiedy tak czytasz ten tekst to mo\u017cesz sobie u\u015bwiadomi\u0107, je\u015bli chcesz, czy on Ci si\u0119 podoba, nie podoba, czy mo\u017ce Tw\u00f3j stosunek do niego jest raczej oboj\u0119tny. <\/p>\n\n\n\n

Pod 'nieocenianie’ mo\u017cemy podstawi\u0107 s\u0142owo '\u017cyczliwo\u015b\u0107’ albo s\u0142owo 'akceptacja’. Lubi\u0119 m\u00f3wi\u0107, \u017ce w tym nieos\u0105dzaniu zawieraj\u0105 si\u0119 wszystkie inne jako\u015bci\/nastawienia. Jon Kabat-Zinn, tw\u00f3rca programu MBSR, wyr\u00f3\u017cni\u0142 9 takich nastawie\u0144, nazywanych cz\u0119sto filarami uwa\u017cno\u015bci<\/strong>. S\u0105 to: Umys\u0142 pocz\u0105tkuj\u0105cego, Nieos\u0105dzanie, Akceptacja, Odpuszczanie, Zaufanie, Cierpliwo\u015b\u0107, Nied\u0105\u017cenie, Wdzi\u0119czno\u015b\u0107, Szczodro\u015b\u0107<\/strong>, i 10-ta jako\u015b\u0107 ode mnie: Szczero\u015b\u0107<\/strong>.<\/p>\n\n\n

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\"\"
Daiga Ellaby, Unsplash<\/figcaption><\/figure>\n<\/div>\n\n\n

Czym jest Umys\u0142 Pocz\u0105tkuj\u0105cego?<\/strong><\/h3>\n\n\n\n

Jest obok nieos\u0105dzania najbardziej podstawow\u0105 jako\u015bci\u0105 w praktyce uwa\u017cno\u015bci. Umys\u0142 pocz\u0105tkuj\u0105cego to umys\u0142 otwarty, ciekawy (w przeciwie\u0144stwie do krytycznego), taki dla kt\u00f3rego ka\u017cda chwila jest \u015bwie\u017ca, nowa, nie ma takiej drugiej. Przez ca\u0142y czas trwania programu, trenujemy t\u0119 jako\u015b\u0107. Termin pochodzi od Shunryu Suzukiego z ksi\u0105\u017cki pt.: „Umys\u0142 zen, Umys\u0142 pocz\u0105tkuj\u0105cego”<\/p>\n\n\n\n

Uwa\u017cno\u015b\u0107 zatem to taki specyficzny spos\u00f3b obejmowania bie\u017c\u0105cego do\u015bwiadczenia uwag\u0105 – z \u017cyczliwo\u015bci\u0105.<\/strong><\/p>\n\n\n\n

Powy\u017cej moja w\u0142asna, kr\u00f3tka impresja na temat uwa\u017cno\u015bci, poni\u017cej par\u0119 cytat\u00f3w dla pe\u0142niejszego obrazu. Jednocze\u015bnie, zapraszam serdecznie do praktyki. Uwa\u017cno\u015b\u0107 to przede wszystkim praktyka.<\/p>\n\n\n\n

\n
\"\"
Unsplush, Social Media Marketing<\/figcaption><\/figure>\n\n\n\n
\"\"
Olga Nayda, Unsplash<\/figcaption><\/figure>\n<\/figure>\n\n\n\n
\n

Praktyka uwa\u017cno\u015bci to wiedza o tym jak dochodzi\u0107 do zmys\u0142\u00f3w, chwila po chwili. W tej chwili naprawd\u0119 nie ma dok\u0105d i\u015b\u0107. Jeste\u015bmy na miejscu. Czy potrafimy by\u0107 tu w pe\u0142ni?<\/em><\/p>\nJon Kabat-Zinn<\/cite><\/blockquote>\n\n\n\n

<\/p>\n\n\n\n

\n

Uwa\u017cno\u015b\u0107 to „\u015bwiadomo\u015b\u0107, obecnego do\u015bwiadczenia, z akceptacj\u0105<\/em>„.  <\/em><\/p>\nGermer 2005, za: J. Greeson, J. Brantley, Mindfulness and Anxiety Disorders: Developing a Wise Relationship with the Inner Experience of Fear. <\/em><\/cite><\/blockquote>\n\n\n\n

\n

Uwa\u017cno\u015b\u0107 (mindfulness) to s\u0142owo, kt\u00f3re odnosi si\u0119 do podstawowej zdolno\u015bci cz\u0142owieka do nie-konceptualnej, nie-os\u0105dzaj\u0105cej i skoncentrowanej na chwili obecnej \u015bwiadomo\u015bci. \u015awiadomo\u015b\u0107 ta powstaje z celowego zwracania uwagi, z zauwa\u017cania tego, co dzieje si\u0119 wewn\u0105trz i na zewn\u0105trz nas samych, z postaw\u0105 \u017cyczliwo\u015bci i akceptacji wobec tego, co si\u0119 dzieje, gdy si\u0119 dzieje. Uwa\u017cno\u015b\u0107 jest kultywowana przez ludzi u\u017cywaj\u0105cych „wewn\u0119trznych technologii” medytacji w r\u00f3\u017cnych kontekstach duchowych od dos\u0142ownie tysi\u0119cy lat. W ostatnich 25-30 latach zachodnie nauki medyczne zwracaj\u0105 coraz wi\u0119ksz\u0105 uwag\u0119 na psychologiczne i fizyczne korelaty medytacji i praktyk uwa\u017cno\u015bci<\/em> (Walsh & Shapiro, 2006)<\/p>\nJ. Greeson, J. Brantley<\/cite><\/blockquote>\n","protected":false},"excerpt":{"rendered":"

Czym jest uwa\u017cno\u015b\u0107? Definicji uwa\u017cno\u015bci jest wiele, i r\u00f3\u017cnego rodzaju, i ka\u017cdy z nas mo\u017ce poda\u0107 te\u017c w\u0142asn\u0105 w oparciu o swoje do\u015bwiadczenie. Wed\u0142ug jednej z obiegowych, formalnych definicji, kt\u00f3r\u0105 znale\u017a\u0107 mo\u017cecie te\u017c w ksi\u0105\u017cce Johna D. Teasdalea, Marka G. Williamsa, Zindela V. Segala pod tytu\u0142em „Terapia poznawcza depresji oparta na uwa\u017cno\u015bci”, uwa\u017cno\u015b\u0107 jest to… Dowiedz si\u0119 wi\u0119cej »Uwa\u017cno\u015b\u0107 i Umys\u0142 Pocz\u0105tkuj\u0105cego<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-285","post","type-post","status-publish","format-standard","hentry","category-bez-kategorii"],"yoast_head":"\nUwa\u017cno\u015b\u0107 i Umys\u0142 Pocz\u0105tkuj\u0105cego - UWA\u017bNA DROGA<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/uwaznadroga.pl\/index.php\/2022\/09\/27\/uwaznosc-i-umysl-poczatkujacego\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Uwa\u017cno\u015b\u0107 i Umys\u0142 Pocz\u0105tkuj\u0105cego - UWA\u017bNA DROGA\" \/>\n<meta property=\"og:description\" content=\"Czym jest uwa\u017cno\u015b\u0107? 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Definicji uwa\u017cno\u015bci jest wiele, i r\u00f3\u017cnego rodzaju, i ka\u017cdy z nas mo\u017ce poda\u0107 te\u017c w\u0142asn\u0105 w oparciu o swoje do\u015bwiadczenie. Wed\u0142ug jednej z obiegowych, formalnych definicji, kt\u00f3r\u0105 znale\u017a\u0107 mo\u017cecie te\u017c w ksi\u0105\u017cce Johna D. Teasdalea, Marka G. Williamsa, Zindela V. 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