{"id":1184,"date":"2018-04-16T22:44:31","date_gmt":"2018-04-16T21:44:31","guid":{"rendered":"https:\/\/wisemind.se\/kvinna\/blogg\/?p=112"},"modified":"2023-09-26T14:51:40","modified_gmt":"2023-09-26T13:51:40","slug":"fem-ovningar-i-medveten-narvaro","status":"publish","type":"post","link":"https:\/\/wisemind.se\/kvinna\/fem-ovningar-i-medveten-narvaro\/","title":{"rendered":"Fem \u00f6vningar i medveten n\u00e4rvaro"},"content":{"rendered":"<p><em>Nedan f\u00f6ljer fem exempel p\u00e5 \u00f6vningar i medveten n\u00e4rvaro som du kan prova att g\u00f6ra. Innan du b\u00f6rjar med \u00f6vningarna kan det vara bra att du har l\u00e4st om eller p\u00e5 annat vis l\u00e4rt dig om vad medveten n\u00e4rvaro \u00e4r och varf\u00f6r man t\u00e4nker att det kan vara hj\u00e4lpsamt att tr\u00e4na.<\/em><\/p>\n<p><em>F\u00f6rhoppningsvis k\u00e4nner du att n\u00e5gon av s\u00e4tten att tr\u00e4na medveten n\u00e4rvaro p\u00e5 passar dig bra och kan bli n\u00e5got du tar med dig in i vardagen.<\/em><\/p>\n<h4>Se \u2013 H\u00f6ra \u2013 K\u00e4nna<\/h4>\n<p>Uppm\u00e4rksamma n\u00e5got du ser, sedan n\u00e5got du h\u00f6r och slutligen n\u00e5got du k\u00e4nner i kroppen. Bara notera det f\u00f6rsta som dyker upp d\u00e5 du fokuserar p\u00e5 f\u00f6rst synen, sedan h\u00f6rseln och slutligen k\u00e4nselsinnet \u2013 inget \u00e4r \u201dr\u00e4tt\u201d eller \u201dfel\u201d sak att uppm\u00e4rksamma. B\u00f6rja sedan om med \u00f6vningen fr\u00e5n b\u00f6rjan. N\u00e4r du tr\u00e4nat \u00f6vningen n\u00e5gra g\u00e5nger s\u00e5 kan du prova att b\u00f6rja med att uppm\u00e4rksamma 1 sak med varje sinne, d\u00e4refter 2 saker, g\u00e5 tillbaka till att notera 1 sak och sedan 2 och forts\u00e4tt p\u00e5 detta vis att v\u00e4xla mellan 1 och 2 saker under den tid du valt att g\u00f6ra \u00f6vningen.<\/p>\n<h4>Kropps-scanning<\/h4>\n<p>G\u00e5 igenom kroppen del f\u00f6r del och uppm\u00e4rksamma vilka f\u00f6rnimmelser du kan m\u00e4rka d\u00e5 du fokuserar p\u00e5 vardera kroppsdel. Du kan b\u00f6rja fr\u00e5n toppen av huvudet eller fr\u00e5n t\u00e5rna och sedan g\u00e5 igenom kroppen del f\u00f6r del. \u00d6vningen kan till exempel g\u00f6ras som starten eller avslutningen p\u00e5 en yogaklass eller annan tr\u00e4ning.<\/p>\n<h4>F\u00f6lj ditt andetag (och om du vill r\u00e4kna andetagen)<\/h4>\n<p>F\u00f6lj ditt andetag in och ut genom kroppen. Uppm\u00e4rksamma vart du kan m\u00e4rka andetaget i din kropp. Du beh\u00f6ver inte andas p\u00e5 n\u00e5got speciellt vis utan \u00f6vningen handlar om att rikta din uppm\u00e4rksamhet mot andetaget. Om du vill kan du ocks\u00e5 r\u00e4kna dina andetag genom att t\u00e4nka; Jag andas in ett, jag andas ut ett. Jag andas in tv\u00e5, jag andas ut tv\u00e5\u2026 Om du tappar r\u00e4kningen s\u00e5 b\u00f6rjar du bara om fr\u00e5n b\u00f6rjan och forts\u00e4tter att r\u00e4kna andetagen s\u00e5 l\u00e4nge som du best\u00e4mt dig f\u00f6r att g\u00f6ra \u00f6vningen.<\/p>\n<h4>N\u00e4rvaro i vardagen<\/h4>\n<p>V\u00e4lj ut en aktivitet i din vardag d\u00e4r du skulle kunna tr\u00e4na n\u00e4rvaro i nuet. Det kan vara t.ex. n\u00e4r du duschar, diskar, \u00e4ter mat, dricker te, promenerar, lyssnar p\u00e5 en v\u00e4n eller familjemedlem. Pr\u00f6va att anv\u00e4nda dina fem sinnen f\u00f6r att bli uppm\u00e4rksam p\u00e5 nuet. G\u00e5ng p\u00e5 g\u00e5ng n\u00e4r tankarna far iv\u00e4g rikta dem tillbaka till just den aktivitet du g\u00f6r h\u00e4r och nu.<\/p>\n<h4>G\u00f6r n\u00e5got annorlunda<\/h4>\n<p>Ett s\u00e4tt att bli n\u00e4rvarande i nuet kan vara att g\u00f6ra n\u00e5got p\u00e5 ett annorlunda s\u00e4tt, att bryta en rutin eller g\u00f6ra n\u00e5got som kr\u00e4ver lite mod eller skapar ett pirr i magen. Det kan vara s\u00e5dant som att ta en annan v\u00e4g \u00e4n den vi brukar ta, att sitta p\u00e5 en annan plats vid matbordet, byta sovplats, att ta p\u00e5 sig kl\u00e4der vi vanligtvis aldrig skulle ha p\u00e5 oss eller n\u00e5got mer omv\u00e4lvande som att anm\u00e4la sig till en kurs i n\u00e5got vi aldrig provat, kl\u00e4ttra, g\u00e5 en h\u00f6gh\u00f6jdsbana, hoppa bungyjump eller bada kallt. Prova g\u00e4rna n\u00e5got som blir nytt f\u00f6r dig och observera vad som h\u00e4nder med din egen uppm\u00e4rksamhet under och efter aktiviteten.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nedan f\u00f6ljer fem exempel p\u00e5 \u00f6vningar i medveten n\u00e4rvaro som du kan prova att g\u00f6ra. Innan du b\u00f6rjar med \u00f6vningarna kan det vara bra att du har l\u00e4st om eller p\u00e5 annat vis l\u00e4rt dig om vad medveten n\u00e4rvaro \u00e4r och varf\u00f6r man t\u00e4nker att det kan vara hj\u00e4lpsamt att tr\u00e4na. F\u00f6rhoppningsvis k\u00e4nner du att [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":4676,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[98,31],"tags":[],"class_list":["post-1184","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alla-inlagg","category-medveten-narvaro-mindfulness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Fem \u00f6vningar i medveten n\u00e4rvaro - WiseMind Kvinnoh\u00e4lsa<\/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:\/\/wisemind.se\/kvinna\/fem-ovningar-i-medveten-narvaro\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fem \u00f6vningar i medveten n\u00e4rvaro - WiseMind Kvinnoh\u00e4lsa\" \/>\n<meta property=\"og:description\" content=\"Nedan f\u00f6ljer fem exempel p\u00e5 \u00f6vningar i medveten n\u00e4rvaro som du kan prova att g\u00f6ra. Innan du b\u00f6rjar med \u00f6vningarna kan det vara bra att du har l\u00e4st om eller p\u00e5 annat vis l\u00e4rt dig om vad medveten n\u00e4rvaro \u00e4r och varf\u00f6r man t\u00e4nker att det kan vara hj\u00e4lpsamt att tr\u00e4na. 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