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200〜300回ã»ã©è¡Œã†ã¨è‰¯ã„ã§ã—ょã†ã€‚
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呼å¸çž‘想を毎日10〜30分ã»ã©ç¶šã‘ã‚‹ã“ã¨ã§ã€å¤§ããªåŠ¹æžœãŒã‚ã‚Šã¾ã™ã€‚
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Refresh Breathing Meditation
Let's practice breathing meditation together to have a cool and fulfilling summer.
Breathing meditation is highly effective in relaxing the body, mind, and brain, and in filling you with energy.
Today, we will perform breathing meditation with three different postures.
First, we will relax our back and straighten our spine with a hoop motion about ten times.
Then, we will do ten repetitions of abdominal exercises.
Next, lie down comfortably and heal your navel, moving your awareness to the lower abdomen, stabilizing your brain waves, and opening the blocked Ren meridian to make your breathing natural and comfortable.
It is best to use a specialized navel healing tool called "Healing Life," but if you do not have one, you can use your thumb to pump and massage your navel and its surroundings.
Perform this about 200-300 times.
Now, lie down comfortably and place your hands lightly on your lower abdomen.
Breathe in slowly and deeply through your nose, and exhale slowly through your mouth. Relax your chest as you exhale.
Keep your awareness on the lower abdomen (about 3 cm below the navel and 3-5 cm inside the body) and allow your breathing to flow naturally, without forcing it to be long or short.
Focusing on your breath is important.
Now, lift your feet lightly and continue to breathe with your lower abdomen.
Bend your knees and ankles at a 90-degree angle.
Adjust the length of your breath so that you do not feel pressure in your brain (for about 3-5 minutes).
Then, slowly lower your feet and sit in a cross-legged position, breathing naturally and comfortably.
Continuing to focus on your lower abdomen is important.
Take each breath slowly and carefully.
Now, slowly sit up and breathe.
Gently loosen your back and neck, and straighten your spine.
Place your hands lightly on your knees, keep your awareness on your lower abdomen (Dan Tian), and breathe naturally and slowly.
Do this with a sense of observing your breath (for about 3-5 minutes).
Inhale deeply, exhale, inhale deeply, and exhale while leaning your upper body forward.
Rub your hands lightly together, send energy to your eyes, and pull on your face, head, and neck.
Slowly stroke from your chest to your Dan Tian.
Do you feel refreshed and rejuvenated in body and mind?
Practicing breathing meditation consistently for 10-30 minutes each day brings significant benefits.
Have a cool and fulfilling summer with breathing meditation.
Thank you.
ë¦¬í”„ë ˆì‰¬ 호í¡ëª…ìƒ
ì—¬ë¦„ì„ ì‹œì›í•˜ê³ 충만하게 보내는 호í¡ëª…ìƒì„ í•¨ê»˜í•´ë³´ê² ìŠµë‹ˆë‹¤
호í¡ëª…ìƒì€ 몸과 ë§ˆìŒ ê·¸ë¦¬ê³ ë‡Œë¥¼ ë¦´ë ‰ìŠ¤í•˜ê³ ì—너지를 충만하게 í•´ì£¼ëŠ”ë° íš¨ê³¼ê°€ 매우 높습니다.
ì˜¤ëŠ˜ì€ ê·¸ì¤‘ 3가지 ìžì„¸ë¥¼ 하며 í˜¸í¡ ëª…ìƒì„ í•´ë³´ê² ìŠµë‹ˆë‹¤
ë¨¼ì € ë“±ì„ í’€ì–´ì£¼ê³ ì²™ì¶”ë¥¼ 바르게 잡아주는 êµ´ë ì‡ ë¥¼ 10번 ì •ë„ í•˜ê² ìŠµë‹ˆë‹¤.
ê·¸ë¦¬ê³ ë³µê·¼ ë‹¨ë ¨10회 í•˜ê² ìŠµë‹ˆë‹¤
ì´ì œ 편안하게 누워서 ë°°ê¼½ì„ ížë§í•˜ë©° ì˜ì‹ì„ ì•„ëž«ë°°ë¡œ ì´ë™í•˜ê³ 뇌파를 ì•ˆì •ì‹œí‚¤ë©° 막혀있는 ìž„ë§¥í˜ˆì„ ëš«ì–´ì„œ 호í¡ì„ ìžì—°ìŠ¤ëŸ½ê³ 편안해지ë„ë¡ í•˜ê² ìŠµë‹ˆë‹¤.
ë°°ê¼½ížë§ ì „ë¬¸ ë„구 ížë§ë¼ì´í”„ê°€ 있으면 가장 ì¢‹ê³ ì—†ìœ¼ì‹ ë¶„ì€ ì—„ì§€ ì†ê°€ë½ì„ 활용해서 ë°°ê¼½ ë° ì£¼ë³€ì„ íŽŒí•‘ ë° ë§ˆì‚¬ì§€ í•´ì¤ë‹ˆë‹¤
200-300회 ì •ë„하시면 좋습니다.
ì´ì œ ëª¸ì„ íŽ¸ì•ˆížˆ ëˆ•ížˆê³ ì†ì„ 아랫배위로 ê°€ë³ê²Œ ì˜¬ë ¤ë†“ìŠµë‹ˆë‹¤.
ì´ì œ 코로 천천히 깊게 ìˆ¨ì„ ë“¤ì´ë§ˆì‹œê³ , 입으로 천천히 내쉬어 보세요. 내쉬며 ê°€ìŠ´ì„ ë”ìš± 편안하게 하ì‹ë‹ˆë‹¤.
ì˜ì‹ì„ ì•„ëž«ë°°ì— ë‘ê³ (ë°°ê¼½ì—ì„œ 아래로 3cm,몸ì†ìœ¼ë¡œ 3-5cmì •ë„) 호í¡ì´ ìžì—°ìŠ¤ëŸ½ê²Œ í˜ëŸ¬ê°€ë„ë¡ í•˜ë˜, 억지로 길거나 짧게 í•˜ë ¤ 하지 않습니다.
호í¡ì— 집중하는 ê²ƒì´ ì¤‘ìš”í•©ë‹ˆë‹¤
ì´ì œ ì–‘ë°œì„ ê°€ë³ê²Œ ì˜¬ë¦¬ê³ ì•„ëž«ë°°ë¡œ ê³„ì† í˜¸í¡ì„합니다
무릎과 ë°œëª©ì„ 90ë„ë¡œ 꺽어주시ê³
호í¡ì„ í• ë•Œ ë‡Œì— ì••ë ¥ì´ ëŠê»´ì§€ì§€ ì•Šì„ ì •ë„ë¡œ í˜¸í¡ ê¸¸ì´ë¥¼ 조율합니다(3-5분 ì •ë„)
ì´ì œ 천천히 ë‚´ë ¤ ì–‘ë°˜ 다리로 ìžì„¸ë¡œ 아주 ìžì—°ìŠ¤ëŸ½ê³ 편안하게 호í¡ì„ 합니다
계ì†í•´ì„œ ì•„ëž«ë°°ì— ì§‘ì¤‘í•˜ëŠ”ê²ƒì´ ì¤‘ìš”í•©ë‹ˆë‹¤
í•œí˜¸í¡ í•œí˜¸í¡ì„ ì •ì„±ê» ì²œì²œížˆ í•´ì¤ë‹ˆë‹¤
ì´ì œ 천천히 ìžë¦¬ì— 앉아서 호í¡ì„ í•˜ê² ìŠµë‹ˆë‹¤
등과 ëª©ì„ ê°€ë³ê²Œ í’€ì–´ì£¼ê³ ì²™ì¶”ë¥¼ 바르게 세ì›ë‹ˆë‹¤.
ì†ì€ ë¬´ë¦Žìœ„ì— ê°€ë³ê²Œ ì˜¬ë ¤ë†“ê³ ì˜ì‹ì„ ì•„ëž«ë°° ë‹¨ì „ì— ë‘ê³ ìžì—°ìŠ¤ëŸ½ê²Œ 천천히 호í¡ì„ 합니다
호í¡ì„ ë°”ë¼ë³¸ë‹¤ëŠ” ê°ê°ìœ¼ë¡œ 하시면 ë©ë‹ˆë‹¤(3-5분 ì •ë„)
호í¡ì„ ë“¤ì–´ë§ˆì‹œê³ ë‚´ì‰¬ê³ ê¹Šì´ ë“¤ì–´ë§ˆì‹œê³ ìƒì²´ë¥¼ 숙ì´ë©° 내쉽니다.
ì†ì„ ê°€ë³ê²Œ ë¹„ë²¼ì£¼ì‹œê³ ëˆˆì— ì—너지를 ë³´ë‚´ì£¼ê³ ì–¼êµ´,머리,ëª©ì„ ëŒì–´ì¤ë‹ˆë‹¤
가슴ì—ì„œ ë‹¨ì „ìœ¼ë¡œ 천천히 쓸어ì¤ë‹ˆë‹¤
몸과 마ìŒì´ ë¦¬í”„ë ˆì‰¬ ë˜ê³ ìƒì¾Œí•´ì¡ŒìŠµë‹ˆê¹Œ?
í˜¸í¡ ëª…ìƒì„ ë§¤ì¼ ë§¤ì¼ 10-30ë¶„ì •ë„ ê¾¸ì¤€ížˆ í• ë•Œ í° íš¨ê³¼ê³¼ 있습니다
ë”ìš´ ì—¬ë¦„ì„ í˜¸í¡ ëª…ìƒê³¼ 함께 ì‹œì›í•˜ê³ 충만하게 보내시길 ë°”ëžë‹ˆë‹¤
ê°ì‚¬í•©ë‹ˆë‹¤.
9 июл 2024