{"id":1590,"date":"2026-09-07T09:06:53","date_gmt":"2026-09-07T09:06:53","guid":{"rendered":"https:\/\/emameditation.com\/blog\/chouetsu-meisou-5-steps\/"},"modified":"2026-09-07T09:06:53","modified_gmt":"2026-09-07T09:06:53","slug":"chouetsu-meisou-5-steps","status":"publish","type":"post","link":"https:\/\/emameditation.com\/blog\/ja\/chouetsu-meisou-5-steps\/","title":{"rendered":"5\u3064\u306e\u30b9\u30c6\u30c3\u30d7\u3067\u8d85\u8d8a\u7791\u60f3\u3092\u5b9f\u8df5\u3059\u308b\u65b9\u6cd5"},"content":{"rendered":"<p>\u300c\u3069\u3046\u3084\u3063\u3066\u8d85\u8d8a\u7791\u60f3\u3092\u3059\u308b\u306e\u304b\u300d\u3068\u691c\u7d22\u3057\u305f\u3042\u306a\u305f\u306f\u3001\u304d\u3063\u3068\u3001\u305f\u3060\u5ea7\u3063\u3066\u5fc3\u306e\u3056\u308f\u3081\u304d\u3092\u9759\u3081\u3001\u5185\u5074\u306b\u3082\u3046\u5c11\u3057\u5e83\u304c\u308a\u3092\u611f\u3058\u3089\u308c\u308b\u3088\u3046\u306a\u3001\u30b7\u30f3\u30d7\u30eb\u306a\u65b9\u6cd5\u3092\u63a2\u3057\u3066\u3044\u308b\u306e\u3067\u3057\u3087\u3046\u3002\u8d85\u8d8a\u7791\u60f3\u306f\u3001\u52aa\u529b\u3044\u3089\u305a\u306e\u65b9\u6cd5\u3060\u3068\u3088\u304f\u8aac\u660e\u3055\u308c\u307e\u3059\u304c\u3001\u305d\u308c\u306f\u795e\u79d8\u7684\u3060\u3068\u3044\u3046\u610f\u5473\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002\u5927\u5207\u306a\u306e\u306f\u3001\u7791\u60f3\u3092\u4f55\u304b\u3092\u6210\u3057\u9042\u3052\u308b\u305f\u3081\u306e\u5225\u306e\u8ab2\u984c\u306b\u3057\u3066\u3057\u307e\u308f\u305a\u3001\u30de\u30f3\u30c8\u30e9\u3092\u3084\u3055\u3057\u304f\u4f7f\u3046\u3053\u3068\u3092\u5b66\u3076\u3053\u3068\u3067\u3059\u3002<\/p>\n<h2>\u8d85\u8d8a\u7791\u60f3\u3068\u306f\u4f55\u304b\u3001\u305d\u3057\u3066\u3053\u306e\u30ac\u30a4\u30c9\u3067\u5b66\u3079\u308b\u3053\u3068<\/h2>\n<p><strong>\u8d85\u8d8a\u7791\u60f3<\/strong>\u306f\u3001\u3057\u3070\u3057\u3070\uff34\uff2d\u3068\u7565\u3055\u308c\u3001\u8a8d\u5b9a\u6559\u5e2b\u306b\u3088\u3063\u3066\u4f1d\u3048\u3089\u308c\u308b\u7279\u5b9a\u306e\u767b\u9332\u5546\u6a19\u306e\u3042\u308b\u65b9\u6cd5\u3067\u3059\u3002\u6b63\u5f0f\u306a\uff34\uff2d\u306e\u6307\u5c0e\u3067\u306f\u3001\u6559\u5e2b\u304c\u3042\u306a\u305f\u306b\u500b\u5225\u306e\u30de\u30f3\u30c8\u30e9\u3092\u6388\u3051\u3001\u305d\u306e\u4f7f\u3044\u65b9\u3092\u5c0e\u304d\u307e\u3059\u3002\u6b63\u5f0f\u306a\u65b9\u6cd5\u3092\u671b\u3080\u306a\u3089\u3001\u8a13\u7df4\u3092\u53d7\u3051\u305f\uff34\uff2d\u6559\u5e2b\u306e\u3082\u3068\u3067\u5b66\u3076\u306e\u304c\u9069\u5207\u3067\u3059\u3002<\/p>\n<p>\u3053\u306e\u8a18\u4e8b\u3067\u306f\u3001\uff34\uff2d\u98a8\u306e\u30de\u30f3\u30c8\u30e9\u7791\u60f3\u304c\u3069\u306e\u3088\u3046\u306b\u50cd\u304f\u306e\u304b\u3092\u308f\u304b\u308a\u3084\u3059\u304f\u8aac\u660e\u3057\u3001\u81ea\u5b85\u3067\u8a66\u305b\u308b\u5b89\u5168\u306a\u521d\u5fc3\u8005\u5411\u3051\u306e\u5b9f\u8df5\u6cd5\u3082\u7d39\u4ecb\u3057\u307e\u3059\u3002\u3053\u308c\u306f\u6b63\u5f0f\u306a\uff34\uff2d\u6307\u5c0e\u3068\u540c\u3058\u3082\u306e\u3067\u306f\u306a\u304f\u3001\u500b\u5225\u306e\u30de\u30f3\u30c8\u30e9\u3082\u63d0\u4f9b\u3057\u307e\u305b\u3093\u3002\u3088\u308a\u5e83\u3044\u8aac\u660e\u3068\u3057\u3066\u306f\u3001<a href=\"https:\/\/emameditation.com\/blog\/ja\/tm-meditation-guide\/\">\uff34\uff2d\u7791\u60f3\u3068\u306f\u4f55\u304b\u3001\u305d\u3057\u3066\u3069\u3046\u50cd\u304f\u306e\u304b<\/a>\u306e\u30ac\u30a4\u30c9\u3082\u53c2\u8003\u306b\u306a\u308b\u304b\u3082\u3057\u308c\u307e\u305b\u3093\u3002<\/p>\n<p>\u79d1\u5b66\u7684\u306a\u70b9\u306b\u3064\u3044\u3066\u3082\u3001\u6b63\u76f4\u3067\u3042\u308b\u3053\u3068\u306f\u5927\u5207\u3067\u3059\u3002\u3053\u3053\u3067\u6319\u3052\u308b\u4e3b\u8981\u306a\u60c5\u5831\u6e90\u306e\u591a\u304f\u306f\u3001\u7791\u60f3\u30d7\u30ed\u30b0\u30e9\u30e0\u3084\u30de\u30a4\u30f3\u30c9\u30d5\u30eb\u30cd\u30b9\u7cfb\u306e\u30a2\u30d7\u30ed\u30fc\u30c1\u306b\u95a2\u3059\u308b\u3082\u306e\u3067\u3001\u6b63\u5f0f\u306a\uff34\uff2d\u305d\u306e\u3082\u306e\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002\u30ec\u30d3\u30e5\u30fc\u306b\u3088\u308c\u3070\u3001\u7791\u60f3\u30d7\u30ed\u30b0\u30e9\u30e0\u306f\u5fc3\u7406\u7684\u30b9\u30c8\u30ec\u30b9\u3084\u30a6\u30a7\u30eb\u30d3\u30fc\u30a4\u30f3\u30b0\u3092\u652f\u3048\u308b\u53ef\u80fd\u6027\u304c\u3042\u308a\u3001\u305d\u306e\u52b9\u679c\u306f\u4e00\u822c\u306b\u63a7\u3048\u3081\u3067\u500b\u4eba\u5dee\u304c\u3042\u308b\u3068\u3055\u308c\u3066\u3044\u307e\u3059\u3002\u3053\u308c\u306f\u3001<a href=\"https:\/\/doi.org\/10.1001\/jamainternmed.2013.13018\" target=\"_blank\" rel=\"noopener\">\u30b4\u30e4\u30eb\u3089\u306b\u3088\u308b\u7791\u60f3\u30d7\u30ed\u30b0\u30e9\u30e0\u306e\u30ec\u30d3\u30e5\u30fc<\/a>\u3084\u3001<a href=\"https:\/\/doi.org\/10.1016\/s0022-3999(03)00573-7\" target=\"_blank\" rel=\"noopener\">\u30b0\u30ed\u30b9\u30de\u30f3\u3089\u306b\u3088\u308b\u30de\u30a4\u30f3\u30c9\u30d5\u30eb\u30cd\u30b9\u306b\u57fa\u3065\u304f\u30b9\u30c8\u30ec\u30b9\u4f4e\u6e1b\u306e\u30e1\u30bf\u5206\u6790<\/a>\u306b\u307e\u3068\u3081\u3089\u308c\u3066\u3044\u307e\u3059\u3002\u3055\u3089\u306b\u3001\u30de\u30a4\u30f3\u30c9\u30d5\u30eb\u30cd\u30b9\u306b\u57fa\u3065\u304f\u7642\u6cd5\u306f\u3001\u3044\u304f\u3064\u304b\u306e\u7814\u7a76\u3067\u4e0d\u5b89\u3084\u6291\u3046\u3064\u75c7\u72b6\u306e\u6539\u5584\u3068\u95a2\u9023\u3057\u3066\u3044\u307e\u3057\u305f\u304c\u3001\u3060\u304b\u3089\u3068\u3044\u3063\u3066\u3069\u306e\u7791\u60f3\u6cd5\u3082\u8ab0\u306b\u3067\u3082\u540c\u3058\u3088\u3046\u306b\u52b9\u304f\u3068\u8003\u3048\u308b\u3079\u304d\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002\u3053\u308c\u306f\u3001<a href=\"https:\/\/doi.org\/10.1037\/a0018555\" target=\"_blank\" rel=\"noopener\">\u30db\u30d5\u30de\u30f3\u3089<\/a>\u3084<a href=\"https:\/\/doi.org\/10.1016\/j.cpr.2013.05.005\" target=\"_blank\" rel=\"noopener\">\u30af\u30fc\u30ea\u30fc\u3089<\/a>\u306e\u8b70\u8ad6\u3067\u3082\u8ff0\u3079\u3089\u308c\u3066\u3044\u307e\u3059\u3002<\/p>\n<h2>\u59cb\u3081\u308b\u524d\u306b\uff1a\u6574\u3063\u305f\u6761\u4ef6\u3092\u3064\u304f\u308b<\/h2>\n<p>\uff34\uff2d\u98a8\u306e\u5b9f\u8df5\u306f\u3001\u4f55\u304b\u3092\u3084\u308a\u9042\u3052\u308b\u3088\u3046\u306a\u3082\u306e\u3067\u306f\u306a\u304f\u3001\u697d\u306b\u3067\u304d\u308b\u3082\u306e\u3067\u3042\u308b\u3079\u304d\u3067\u3059\u3002\u308d\u3046\u305d\u304f\u3084\u7279\u5225\u306a\u670d\u3001\u5b8c\u5168\u306b\u9759\u304b\u306a\u5bb6\u306f\u5fc5\u8981\u3042\u308a\u307e\u305b\u3093\u3002\u3051\u308c\u3069\u3001\u3044\u304f\u3064\u304b\u306e\u52a9\u3051\u306b\u306a\u308b\u6761\u4ef6\u306f\u5fc5\u8981\u3067\u3059\u3002<\/p>\n<ul>\n<li><strong>\u6c7a\u307e\u3063\u305f\u6642\u9593\u3092\u9078\u3076\u3002<\/strong> 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href=\"https:\/\/emameditation.com\/blog\/ja\/kokyu-tool\/\">\u7121\u6599\u30aa\u30f3\u30e9\u30a4\u30f3\u547c\u5438\u30a8\u30af\u30b5\u30b5\u30a4\u30ba<\/a>\u3092\u4f7f\u3046\u3053\u3068\u3082\u3067\u304d\u307e\u3059\u3002<\/li>\n<\/ul>\n<p>\u3044\u3061\u3070\u3093\u5927\u5207\u306a\u6e96\u5099\u306f\u3001\u3042\u306a\u305f\u306e\u59ff\u52e2\u3067\u3059\u3002\u7121\u7406\u306b\u9759\u3051\u3055\u3092\u62bc\u3057\u3064\u304f\u308d\u3046\u3068\u3057\u3066\u306f\u3044\u3051\u307e\u305b\u3093\u3002\u5fc3\u304c\u81ea\u7136\u306b\u843d\u3061\u7740\u3044\u3066\u3044\u3051\u308b\u3001\u5358\u7d14\u306a\u6761\u4ef6\u3092\u6574\u3048\u308b\u306e\u3067\u3059\u3002<\/p>\n<h2>\uff34\uff2d\u98a8\u306e\u30de\u30f3\u30c8\u30e9\u7791\u60f3\u3092\u3001\u624b\u9806\u3069\u304a\u308a\u306b\u884c\u3046\u65b9\u6cd5<\/h2>\n<p>\u3053\u308c\u306f\u521d\u5fc3\u8005\u5411\u3051\u306e\u6d41\u308c\u3068\u3057\u3066\u4f7f\u3063\u3066\u304f\u3060\u3055\u3044\u3002\u307e\u305a\u4e00\u5ea6\u8aad\u307f\u3001\u305d\u308c\u304b\u3089\u3001\u6b63\u3057\u304f\u3067\u304d\u3066\u3044\u308b\u304b\u3092\u4f55\u5ea6\u3082\u78ba\u304b\u3081\u305a\u306b\u5b9f\u8df5\u3057\u3066\u307f\u307e\u3057\u3087\u3046\u3002<\/p>\n<ol>\n<li><strong>\u5ea7\u3063\u3066\u697d\u306a\u59ff\u52e2\u3092\u3068\u308b\u3002<\/strong> \u8db3\u3092\u5e8a\u306b\u3064\u3051\u308b\u304b\u3001\u697d\u3067\u3042\u308c\u3070\u3042\u3050\u3089\u3067\u5ea7\u308a\u307e\u3059\u3002\u624b\u306f\u81ea\u7136\u306b\u7f6e\u3051\u308b\u5834\u6240\u306b\u7f6e\u304d\u307e\u3057\u3087\u3046\u3002<\/li>\n<li><strong>\u76ee\u3092\u9589\u3058\u308b\u3002<\/strong> \u307e\u305a\uff13\uff10\u79d2\u307b\u3069\u3001\u305f\u3060\u5ea7\u3063\u3066\u3044\u308b\u3053\u3068\u306b\u6c17\u3065\u304d\u307e\u3059\u3002\u9854\u3001\u3042\u3054\u3001\u80a9\u3001\u304a\u8179\u306e\u529b\u3092\u3086\u308b\u3081\u307e\u3057\u3087\u3046\u3002<\/li>\n<li><strong>\u30de\u30f3\u30c8\u30e9\u3092\u5fc3\u306e\u4e2d\u3067\u59cb\u3081\u308b\u3002<\/strong> \u9078\u3093\u3060\u97f3\u3092\u3001\u982d\u306e\u4e2d\u3067\u9759\u304b\u306b\u601d\u3044\u6d6e\u304b\u3079\u307e\u3059\u3002\u58f0\u306b\u51fa\u3057\u3066\u5531\u3048\u306a\u3044\u3067\u304f\u3060\u3055\u3044\u3002\u30ea\u30ba\u30e0\u3084\u7f8e\u3057\u3055\u3092\u4f5c\u308d\u3046\u3068\u3057\u306a\u304f\u3066\u5927\u4e08\u592b\u3067\u3059\u3002<\/li>\n<li><strong>\u3084\u3055\u3057\u304f\u7e70\u308a\u8fd4\u3059\u3002<\/strong> \u30de\u30f3\u30c8\u30e9\u306f\u81ea\u7136\u306a\u901f\u3055\u3067\u73fe\u308c\u305f\u308a\u6d88\u3048\u305f\u308a\u3055\u305b\u307e\u3059\u3002\u3057\u3070\u3089\u304f\u306f\u306f\u3063\u304d\u308a\u3057\u3066\u3044\u3066\u3001\u305d\u306e\u3042\u3068\u8584\u308c\u3001\u307e\u305f\u306f\u3063\u304d\u308a\u3057\u3066\u3082\u304b\u307e\u3044\u307e\u305b\u3093\u3002<\/li>\n<li><strong>\u601d\u8003\u304c\u73fe\u308c\u3066\u3082\u3001\u7279\u5225\u306a\u3053\u3068\u306f\u3057\u306a\u3044\u3002<\/strong> \u4ed5\u4e8b\u3001\u8a18\u61b6\u3001\u4e88\u5b9a\u3001\u3042\u308b\u3044\u306f\u53d6\u308a\u7559\u3081\u306e\u306a\u3044\u65ad\u7247\u3092\u8003\u3048\u3066\u3057\u307e\u3046\u304b\u3082\u3057\u308c\u307e\u305b\u3093\u3002\u305d\u308c\u306f\u5931\u6557\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002\u6c17\u3065\u3044\u305f\u3089\u3001\u3084\u308f\u3089\u304b\u304f\u30de\u30f3\u30c8\u30e9\u3078\u623b\u308a\u307e\u3057\u3087\u3046\u3002<\/li>\n<li><strong>\u7279\u5225\u306a\u72b6\u614b\u3092\u8ffd\u3044\u304b\u3051\u306a\u3044\u3002<\/strong> \u300c\u8d85\u8d8a\u3059\u308b\u3053\u3068\u300d\u306f\u3001\u3075\u3064\u3046\u306e\u5fc3\u306e\u50cd\u304d\u306e\u5148\u306b\u9759\u304b\u306b\u843d\u3061\u7740\u304f\u3053\u3068\u3060\u3068\u8aac\u660e\u3055\u308c\u307e\u3059\u304c\u3001\u305d\u308c\u3092\u7121\u7406\u306b\u8d77\u3053\u305d\u3046\u3068\u3059\u308b\u3068\u3001\u305f\u3044\u3066\u3044\u7dca\u5f35\u304c\u5897\u3057\u307e\u3059\u3002<\/li>\n<li><strong>\u30de\u30f3\u30c8\u30e9\u304c\u6d88\u3048\u3066\u3082\u3001\u305d\u306e\u307e\u307e\u306b\u3059\u308b\u3002<\/strong> \u9759\u304b\u306b\u5ea7\u3063\u3066\u3044\u3066\u30de\u30f3\u30c8\u30e9\u304c\u306a\u304f\u306a\u3063\u305f\u3068\u6c17\u3065\u3044\u305f\u3089\u3001\u305d\u306e\u307e\u307e\u4f11\u3093\u3067\u3044\u3066\u304b\u307e\u3044\u307e\u305b\u3093\u3002\u601d\u8003\u304c\u623b\u3063\u3066\u304d\u305f\u3089\u3001\u3084\u3055\u3057\u304f\u30de\u30f3\u30c8\u30e9\u3092\u518d\u3073\u601d\u3044\u6d6e\u304b\u3079\u307e\u3059\u3002<\/li>\n<li><strong>\u3086\u3063\u304f\u308a\u7d42\u3048\u308b\u3002<\/strong> \u30bf\u30a4\u30de\u30fc\u304c\u9cf4\u3063\u3066\u3082\u3001\u3055\u3089\u306b\uff11\u3001\uff12\u5206\u306f\u76ee\u3092\u9589\u3058\u305f\u307e\u307e\u306b\u3057\u307e\u3059\u3002\u8eab\u4f53\u306e\u611f\u899a\u306b\u6c17\u3065\u304d\u307e\u3057\u3087\u3046\u3002\u7acb\u3061\u4e0a\u304c\u308b\u524d\u306b\u3001\u3086\u3063\u304f\u308a\u76ee\u3092\u958b\u3051\u307e\u3059\u3002<\/li>\n<\/ol>\n<blockquote>\n<p>\u30de\u30f3\u30c8\u30e9\u306f\u601d\u8003\u3092\u305f\u305f\u304f\u30cf\u30f3\u30de\u30fc\u3067\u306f\u306a\u304f\u3001\u5fc3\u304c\u305d\u306e\u4e0a\u3067\u4f11\u3081\u308b\u7fbd\u6839\u3067\u3059\u3002<\/p>\n<\/blockquote>\n<p>\u3044\u3089\u3060\u3061\u3092\u611f\u3058\u308b\u306a\u3089\u3001\u3082\u3063\u3068\u5358\u7d14\u306b\u3057\u307e\u3057\u3087\u3046\u3002\u3088\u3044\u30bb\u30c3\u30b7\u30e7\u30f3\u3068\u306f\u3001\u601d\u8003\u304c\u4e00\u3064\u3082\u306a\u3044\u6642\u9593\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002\u4f55\u5ea6\u3067\u3082\u81ea\u5206\u3092\u8cac\u3081\u305a\u306b\u623b\u3063\u3066\u3053\u3089\u308c\u308b\u3053\u3068\u3001\u305d\u308c\u304c\u3088\u3044\u30bb\u30c3\u30b7\u30e7\u30f3\u3067\u3059\u3002<\/p>\n<h2>\u6700\u521d\u306e\u4e00\u9031\u9593\u306b\u4f55\u304c\u8d77\u304d\u308b\u304b<\/h2>\n<p>\u30de\u30f3\u30c8\u30e9\u7791\u60f3\u306e\u6700\u521d\u306e\u4e00\u9031\u9593\u306f\u3001\u9a5a\u304f\u307b\u3069\u3075\u3064\u3046\u306b\u611f\u3058\u3089\u308c\u308b\u304b\u3082\u3057\u308c\u307e\u305b\u3093\u3002\u843d\u3061\u7740\u304f\u56de\u3082\u3042\u308c\u3070\u3001\u5fd9\u3057\u3055\u3084\u7720\u6c17\u3001\u5fc3\u306e\u3064\u3076\u3084\u304d\u3067\u3044\u3063\u3071\u3044\u306e\u56de\u3082\u3042\u308a\u307e\u3059\u3002\u305d\u306e\u5e45\u306f\u81ea\u7136\u306a\u3053\u3068\u3067\u3059\u3002<\/p>\n<p>\u5c11\u3057\u306e\u5909\u5316\u306b\u6c17\u3065\u304f\u304b\u3082\u3057\u308c\u307e\u305b\u3093\u3002\u53cd\u5fdc\u3059\u308b\u524d\u306e\u308f\u305a\u304b\u306a\u9593\u3001\uff11\u65e5\u306e\u59cb\u307e\u308a\u3078\u306e\u5165\u308a\u3084\u3059\u3055\u3001\u3042\u308b\u3044\u306f\u81ea\u5206\u306e\u5fc3\u304c\u666e\u6bb5\u3069\u308c\u307b\u3069\u6d3b\u767a\u304b\u3092\u3001\u3088\u308a\u306f\u3063\u304d\u308a\u611f\u3058\u308b\u3053\u3068\u306a\u3069\u3067\u3059\u3002\u7791\u60f3\u30d7\u30ed\u30b0\u30e9\u30e0\u306b\u95a2\u3059\u308b\u7814\u7a76\u306f\u3001\u30b9\u30c8\u30ec\u30b9\u3084\u30a6\u30a7\u30eb\u30d3\u30fc\u30a4\u30f3\u30b0\u3092\u52a9\u3051\u308b\u53ef\u80fd\u6027\u3092\u793a\u3057\u3066\u3044\u307e\u3059\u304c\u3001\u52b9\u679c\u306f\u3059\u3050\u306b\u51fa\u308b\u3082\u306e\u3067\u3082\u3001\u5fc5\u305a\u8d77\u3053\u308b\u3082\u306e\u3067\u3082\u306a\u304f\u3001\u5fc5\u8981\u306a\u3068\u304d\u306e\u30b1\u30a2\u306e\u4ee3\u308f\u308a\u306b\u306f\u306a\u308a\u307e\u305b\u3093\u3002\u3053\u308c\u306f\u3001<a href=\"https:\/\/doi.org\/10.1001\/jamainternmed.2013.13018\" target=\"_blank\" rel=\"noopener\">\u7791\u60f3\u30d7\u30ed\u30b0\u30e9\u30e0\u306b\u95a2\u3059\u308b\u7cfb\u7d71\u7684\u30ec\u30d3\u30e5\u30fc\u306e\u77e5\u898b<\/a>\u3084\u3001<a href=\"https:\/\/doi.org\/10.1016\/j.cpr.2013.05.005\" target=\"_blank\" rel=\"noopener\">\u30de\u30a4\u30f3\u30c9\u30d5\u30eb\u30cd\u30b9\u7642\u6cd5\u306b\u95a2\u3059\u308b\u3088\u308a\u5e83\u3044\u30e1\u30bf\u5206\u6790<\/a>\u3067\u3082\u6307\u6458\u3055\u308c\u3066\u3044\u307e\u3059\u3002<\/p>\n<p>\u4f53\u9a13\u3092\u57f7\u62d7\u306b\u306a\u3089\u305a\u306b\u8a18\u9332\u3059\u308b\u3001\u7c21\u5358\u306a\u65b9\u6cd5\u306f\u3053\u3061\u3089\u3067\u3059\u3002<\/p>\n<ul>\n<li>\u5404\u30bb\u30c3\u30b7\u30e7\u30f3\u306e\u3042\u3068\u306b\u3001\u3072\u3068\u3053\u3068\u66f8\u304f\u3002\u300c\u4eca\u65e5\u306e\u5b9f\u8df5\u306f\u2026\u2026\u3060\u3063\u305f\u300d<\/li>\n<li>\u81ea\u5206\u3092\u826f\u3044\u3001\u60aa\u3044\u3068\u8a55\u4fa1\u3057\u306a\u3044\u3002<\/li>\n<li>\u4e03\u5206\u5f8c\u3067\u306f\u306a\u304f\u3001\u4e03\u65e5\u5f8c\u306b\u50be\u5411\u3092\u898b\u3064\u3051\u308b\u3002<\/li>\n<\/ul>\n<p>\u3082\u3057\u7791\u60f3\u306b\u3088\u3063\u3066\u3001\u30d1\u30cb\u30c3\u30af\u3001\u3064\u3089\u3044\u8a18\u61b6\u3001\u73fe\u5b9f\u611f\u306e\u8584\u308c\u3001\u307e\u305f\u306f\u624b\u306b\u8ca0\u3048\u306a\u3044\u82e6\u75db\u304c\u4e00\u8cab\u3057\u3066\u8d77\u3053\u308b\u306a\u3089\u3001\u3044\u3063\u305f\u3093\u3084\u3081\u3066\u3001\u8cc7\u683c\u306e\u3042\u308b\u5c02\u9580\u5bb6\u306b\u76f8\u8ac7\u3057\u3066\u304f\u3060\u3055\u3044\u3002\u7791\u60f3\u306f\u591a\u304f\u306e\u4eba\u306b\u5f79\u7acb\u3061\u307e\u3059\u304c\u3001\u3044\u3064\u3067\u3082\u3069\u3093\u306a\u3068\u304d\u3067\u3082\u6700\u9069\u306a\u65b9\u6cd5\u3068\u306f\u9650\u308a\u307e\u305b\u3093\u3002<\/p>\n<h2>\u5b9f\u8df5\u3092\u96e3\u3057\u304f\u3057\u3066\u3057\u307e\u3046\u3001\u3088\u304f\u3042\u308b\u9593\u9055\u3044<\/h2>\n<p>\uff34\uff2d\u98a8\u306e\u7791\u60f3\u306f\u30b7\u30f3\u30d7\u30eb\u3060\u304b\u3089\u3053\u305d\u3001\u5fc3\u304c\u8907\u96d1\u306b\u3057\u3088\u3046\u3068\u3057\u304c\u3061\u3067\u3059\u3002\u6b21\u306e\u3042\u308a\u304c\u3061\u306a\u843d\u3068\u3057\u7a74\u306b\u6c17\u3092\u3064\u3051\u307e\u3057\u3087\u3046\u3002<\/p>\n<ul>\n<li><strong>\u601d\u8003\u3092\u306a\u304f\u305d\u3046\u3068\u3059\u308b\u3002<\/strong> \u601d\u8003\u306f\u30d7\u30ed\u30bb\u30b9\u306e\u4e00\u90e8\u3067\u3059\u3002\u6d88\u3057\u53bb\u308b\u306e\u304c\u5f79\u76ee\u3067\u306f\u306a\u304f\u3001\u3084\u3055\u3057\u304f\u623b\u308b\u3053\u3068\u304c\u5f79\u76ee\u3067\u3059\u3002<\/li>\n<li><strong>\u30de\u30f3\u30c8\u30e9\u3092\u5f37\u304f\u7e70\u308a\u8fd4\u3057\u3059\u304e\u308b\u3002<\/strong> \u3082\u3057\u30de\u30f3\u30c8\u30e9\u304c\u7cbe\u795e\u7684\u306a\u7b4b\u30c8\u30ec\u306e\u3088\u3046\u306b\u611f\u3058\u308b\u306a\u3089\u3001\u3082\u3063\u3068\u3084\u308f\u3089\u304b\u304f\u3057\u307e\u3057\u3087\u3046\u3002\u3088\u308a\u304b\u3059\u304b\u306b\u601d\u3044\u6d6e\u304b\u3079\u3066\u304f\u3060\u3055\u3044\u3002<\/li>\n<li><strong>\u610f\u5473\u304c\u5f37\u3059\u304e\u308b\u30de\u30f3\u30c8\u30e9\u3092\u9078\u3076\u3002<\/strong> 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\u3059\u3050\u306b\u98db\u3073\u8d77\u304d\u308b\u3068\u3001\u6c17\u6301\u3061\u304c\u4e71\u308c\u3084\u3059\u304f\u306a\u308a\u307e\u3059\u3002\u6d3b\u52d5\u306b\u623b\u308b\u524d\u306b\u3001\u9759\u304b\u306a\uff11\u5206\u3092\u81ea\u5206\u306b\u4e0e\u3048\u307e\u3057\u3087\u3046\u3002<\/li>\n<li><strong>\u5207\u5b9f\u306a\u3068\u304d\u3060\u3051\u5b9f\u8df5\u3059\u308b\u3002<\/strong> \u7791\u60f3\u306f\u5b89\u5b9a\u3092\u652f\u3048\u307e\u3059\u304c\u3001\u975e\u5e38\u6642\u306e\u30dc\u30bf\u30f3\u3068\u3057\u3066\u3060\u3051\u3067\u306a\u304f\u3001\u30ea\u30ba\u30e0\u3068\u3057\u3066\u7d9a\u3051\u308b\u307b\u3046\u304c\u3046\u307e\u304f\u3044\u304d\u307e\u3059\u3002<\/li>\n<\/ul>\n<p>\u3082\u3063\u3068\u5c0e\u304d\u304c\u307b\u3057\u3044\u306a\u3089\u3001\u7279\u306b\u521d\u5fc3\u8005\u306e\u3046\u3061\u306f\u3001\u69cb\u9020\u306e\u3042\u308b\u30b5\u30dd\u30fc\u30c8\u304c\u52a9\u3051\u306b\u306a\u308a\u307e\u3059\u3002\u79c1\u305f\u3061\u306e<a href=\"https:\/\/emameditation.com\/blog\/ja\/kokyu-meiso-beginner-stress\/\">\u521d\u5fc3\u8005\u5411\u3051\u7791\u60f3\u30af\u30e9\u30b9<\/a>\u306f\u3001\u7121\u7406\u306a\u304f\u7a4f\u3084\u304b\u306a\u6307\u5c0e\u3092\u53d7\u3051\u305f\u3044\u4eba\u306e\u305f\u3081\u306b\u4f5c\u3089\u308c\u3066\u3044\u307e\u3059\u3002<\/p>\n<h2>\u30b7\u30f3\u30d7\u30eb\u306a\u4e03\u65e5\u9593\u306e\u30b9\u30bf\u30fc\u30c8\u30d7\u30e9\u30f3<\/h2>\n<p>\u6700\u521d\u304b\u3089\uff11\u65e5\uff14\uff10\u5206\u306b\u3059\u308b\u5fc5\u8981\u306f\u3042\u308a\u307e\u305b\u3093\u3002\u5927\u5207\u306a\u306e\u306f\u5f37\u3055\u3088\u308a\u7d99\u7d9a\u3067\u3059\u3002\u307e\u305a\u306f\u3053\u306e\u3084\u3055\u3057\u3044\u8a08\u753b\u3092\u8a66\u3057\u3066\u307f\u307e\u3057\u3087\u3046\u3002<\/p>\n<ol>\n<li><strong>\uff11\u65e5\u76ee\uff1a<\/strong> \uff18\u5206\u9593\u5b9f\u8df5\u3057\u307e\u3059\u3002\u843d\u3061\u7740\u304f\u3053\u3068\u3067\u306f\u306a\u304f\u3001\u624b\u9806\u3092\u899a\u3048\u308b\u3053\u3068\u306b\u96c6\u4e2d\u3057\u307e\u3057\u3087\u3046\u3002<\/li>\n<li><strong>\uff12\u65e5\u76ee\uff1a<\/strong> \uff11\uff10\u5206\u9593\u5b9f\u8df5\u3057\u307e\u3059\u3002\u3069\u308c\u3060\u3051\u30bb\u30c3\u30b7\u30e7\u30f3\u3092\u8a55\u4fa1\u3057\u3066\u3057\u307e\u3046\u304b\u306b\u6c17\u3065\u304d\u3001\u305d\u306e\u305f\u3073\u306b\u30de\u30f3\u30c8\u30e9\u3078\u623b\u308a\u307e\u3059\u3002<\/li>\n<li><strong>\uff13\u65e5\u76ee\uff1a<\/strong> \u6628\u65e5\u3068\u540c\u3058\u6642\u9593\u306b\u3001\uff11\uff10\u5206\u9593\u5b9f\u8df5\u3057\u307e\u3059\u3002<\/li>\n<li><strong>\uff14\u65e5\u76ee\uff1a<\/strong> \uff11\uff12\u5206\u9593\u5b9f\u8df5\u3057\u307e\u3059\u3002\u81ea\u7136\u306b\u305d\u3046\u306a\u308b\u306a\u3089\u3001\u30de\u30f3\u30c8\u30e9\u304c\u3082\u3063\u3068\u9759\u304b\u306b\u306a\u3063\u3066\u3082\u305d\u306e\u307e\u307e\u306b\u3057\u307e\u3059\u3002<\/li>\n<li><strong>\uff15\u65e5\u76ee\uff1a<\/strong> \uff11\uff12\u5206\u9593\u5b9f\u8df5\u3057\u307e\u3059\u3002\u7d42\u308f\u308a\u65b9\u3092\u3086\u3063\u304f\u308a\u306b\u3057\u307e\u3059\u3002\u30bf\u30a4\u30de\u30fc\u306e\u3042\u3068\u3001\u76ee\u3092\u9589\u3058\u305f\u307e\u307e\u4e38\uff11\u5206\u904e\u3054\u3057\u307e\u3057\u3087\u3046\u3002<\/li>\n<li><strong>\uff16\u65e5\u76ee\uff1a<\/strong> \uff11\uff15\u5206\u9593\u5b9f\u8df5\u3057\u307e\u3059\u3002\u529b\u307f\u3059\u304e\u306a\u3044\u3088\u3046\u306b\u3057\u307e\u3057\u3087\u3046\u3002<\/li>\n<li><strong>\uff17\u65e5\u76ee\uff1a<\/strong> \uff11\uff15\u5206\u9593\u5b9f\u8df5\u3057\u3001\u305d\u306e\u9031\u306b\u5b66\u3093\u3060\u3053\u3068\u3092\u4e00\u6587\u66f8\u304d\u307e\u3059\u3002<\/li>\n<\/ol>\n<p>\u4e03\u65e5\u7d4c\u3063\u305f\u3089\u3001\u73fe\u5b9f\u7684\u306a\u5f62\u3092\u898b\u6975\u3081\u307e\u3057\u3087\u3046\u3002\u7121\u7406\u306a\u304f\uff11\u65e5\uff11\u56de\u7d9a\u3051\u3089\u308c\u308b\u306a\u3089\u3001\u307e\u305a\u306f\u305d\u3053\u304b\u3089\u59cb\u3081\u3066\u304f\u3060\u3055\u3044\u3002\u4f1d\u7d71\u7684\u306a\uff34\uff2d\u306e\u6d41\u308c\u306b\u8fd1\u3065\u3051\u305f\u3044\u306a\u3089\u3001\uff11\u65e5\uff12\u56de\u3092\u8003\u3048\u3066\u3082\u3088\u3044\u3067\u3059\u304c\u3001\u5f90\u3005\u306b\u5897\u3084\u3057\u307e\u3057\u3087\u3046\u3002\u5b9f\u969b\u306b\u7d9a\u3051\u3089\u308c\u308b\u6301\u7d9a\u53ef\u80fd\u306a\u5b9f\u8df5\u306f\u3001\u7406\u60f3\u7684\u3067\u3082\u3084\u3081\u3066\u3057\u307e\u3046\u7fd2\u6163\u3088\u308a\u305a\u3063\u3068\u4fa1\u5024\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<h2>\u3088\u304f\u3042\u308b\u8cea\u554f<\/h2>\n<h3>\u3053\u306e\u8a18\u4e8b\u3060\u3051\u3067\u6b63\u5f0f\u306a\u8d85\u8d8a\u7791\u60f3\u3092\u5b66\u3079\u307e\u3059\u304b\uff1f<\/h3>\n<p>\u3044\u3044\u3048\u3002\u6b63\u5f0f\u306a\uff34\uff2d\u306f\u8a8d\u5b9a\u30a4\u30f3\u30b9\u30c8\u30e9\u30af\u30bf\u30fc\u306b\u3088\u3063\u3066\u6559\u3048\u3089\u308c\u3001\u500b\u5225\u306e\u6307\u5c0e\u3068\u3001\u305d\u306e\u4f53\u7cfb\u306e\u4e2d\u3067\u4e0e\u3048\u3089\u308c\u308b\u30de\u30f3\u30c8\u30e9\u3092\u542b\u307f\u307e\u3059\u3002\u3053\u306e\u8a18\u4e8b\u306f\u3001\u69cb\u9020\u3092\u7406\u89e3\u3057\u3001\u4e00\u822c\u7684\u306a\u30de\u30f3\u30c8\u30e9\u3092\u4f7f\u3063\u305f\u5b9f\u8df5\u3092\u8a66\u3059\u52a9\u3051\u306b\u306f\u306a\u308a\u307e\u3059\u304c\u3001\u6b63\u5f0f\u306a\uff34\uff2d\u6307\u5c0e\u306e\u4ee3\u308f\u308a\u306b\u306f\u306a\u308a\u307e\u305b\u3093\u3002<\/p>\n<h3>\u3069\u306e\u30de\u30f3\u30c8\u30e9\u3092\u4f7f\u3048\u3070\u3044\u3044\u3067\u3059\u304b\uff1f<\/h3>\n<p>\u6b63\u5f0f\u306a\uff34\uff2d\u3067\u306f\u3001\u30de\u30f3\u30c8\u30e9\u306f\u6559\u5e2b\u306b\u3088\u3063\u3066\u5272\u308a\u5f53\u3066\u3089\u308c\u307e\u3059\u3002\u81ea\u5b85\u3067\u306e\uff34\uff2d\u98a8\u306e\u5b9f\u8df5\u3067\u306f\u3001\u5f37\u3044\u611f\u60c5\u7684\u610f\u5473\u3092\u6301\u305f\u306a\u3044\u3001\u30b7\u30f3\u30d7\u30eb\u3067\u4e2d\u7acb\u7684\u306a\u97f3\u3092\u9078\u3073\u307e\u3057\u3087\u3046\u3002\u5927\u5207\u306a\u306e\u306f\u3001\u97f3\u305d\u306e\u3082\u306e\u3088\u308a\u3082\u3001\u305d\u308c\u3092\u3069\u308c\u3060\u3051\u3084\u3055\u3057\u304f\u4f7f\u3046\u304b\u3067\u3059\u3002<\/p>\n<h3>\u52b9\u679c\u3092\u611f\u3058\u308b\u307e\u3067\u3001\u3069\u308c\u304f\u3089\u3044\u304b\u304b\u308a\u307e\u3059\u304b\uff1f<\/h3>\n<p>\u4e00\u56de\u3067\u843d\u3061\u7740\u304d\u3092\u611f\u3058\u308b\u4eba\u3082\u3044\u308c\u3070\u3001\u6700\u521d\u306f\u4e3b\u306b\u305d\u308f\u305d\u308f\u611f\u306b\u6c17\u3065\u304f\u4eba\u3082\u3044\u307e\u3059\u3002\u7791\u60f3\u306b\u95a2\u3059\u308b\u7814\u7a76\u306f\u3001\u30b9\u30c8\u30ec\u30b9\u3084\u30a6\u30a7\u30eb\u30d3\u30fc\u30a4\u30f3\u30b0\u3078\u306e\u52b9\u679c\u306e\u53ef\u80fd\u6027\u3092\u793a\u3057\u3066\u3044\u307e\u3059\u304c\u3001\u7d50\u679c\u306b\u306f\u5e45\u304c\u3042\u308a\u307e\u3059\u3002\u5224\u65ad\u3059\u308b\u524d\u306b\u3001\u5c11\u306a\u304f\u3068\u3082\uff11\u9031\u9593\u304b\u3089\uff12\u9031\u9593\u306f\u7d9a\u3051\u3066\u307f\u3066\u304f\u3060\u3055\u3044\u3002\u305d\u3057\u3066\u3001\u4e07\u80fd\u85ac\u306e\u3088\u3046\u306b\u8003\u3048\u306a\u3044\u3067\u304f\u3060\u3055\u3044\u3002<\/p>\n<h3>\uff34\uff2d\u98a8\u306e\u7791\u60f3\u306f\u3001\u30de\u30a4\u30f3\u30c9\u30d5\u30eb\u30cd\u30b9\u3088\u308a\u512a\u308c\u3066\u3044\u307e\u3059\u304b\uff1f<\/h3>\n<p>\u5fc5\u305a\u3057\u3082\u305d\u3046\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002\uff34\uff2d\u98a8\u306e\u5b9f\u8df5\u306f\u3001\u30de\u30f3\u30c8\u30e9\u3092\u4f7f\u3063\u3066\u7a4f\u3084\u304b\u306b\u5fc3\u3092\u843d\u3061\u7740\u304b\u305b\u307e\u3059\u3002\u30de\u30a4\u30f3\u30c9\u30d5\u30eb\u30cd\u30b9\u306f\u3001\u901a\u5e38\u3001\u611f\u899a\u3001\u601d\u8003\u3001\u611f\u60c5\u3092\u4eca\u3053\u306e\u77ac\u9593\u306b\u610f\u8b58\u3059\u308b\u3053\u3068\u3092\u91cd\u8996\u3057\u307e\u3059\u3002\u3088\u308a\u3088\u3044\u5b9f\u8df5\u306f\u3001\u7d99\u7d9a\u3067\u304d\u3066\u3001\u5b89\u5168\u306b\u884c\u3048\u308b\u3082\u306e\u3067\u3059\u3002<\/p>\n<h2>\u51fa\u5178<\/h2>\n<ol>\n<li>\u30b4\u30e4\u30eb\u3089\uff08\uff12\uff10\uff11\uff14\u5e74\uff09\u3002<a href=\"https:\/\/doi.org\/10.1001\/jamainternmed.2013.13018\" target=\"_blank\" rel=\"noopener\">\u5fc3\u7406\u7684\u30b9\u30c8\u30ec\u30b9\u3068\u30a6\u30a7\u30eb\u30d3\u30fc\u30a4\u30f3\u30b0\u306e\u305f\u3081\u306e\u7791\u60f3\u30d7\u30ed\u30b0\u30e9\u30e0\uff1a\u7cfb\u7d71\u7684\u30ec\u30d3\u30e5\u30fc\u3068\u30e1\u30bf\u5206\u6790<\/a>\u3002<em>\u30b8\u30e3\u30de\u5185\u79d1\u5b66<\/em>\u3002<\/li>\n<li>\u30b0\u30ed\u30b9\u30de\u30f3\u3089\uff08\uff12\uff10\uff10\uff14\u5e74\uff09\u3002<a href=\"https:\/\/doi.org\/10.1016\/s0022-3999(03)00573-7\" target=\"_blank\" rel=\"noopener\">\u30de\u30a4\u30f3\u30c9\u30d5\u30eb\u30cd\u30b9\u306b\u57fa\u3065\u304f\u30b9\u30c8\u30ec\u30b9\u4f4e\u6e1b\u3068\u5065\u5eb7\u4e0a\u306e\u5229\u76ca\u3002\u30e1\u30bf\u5206\u6790<\/a>\u3002<em>\u5fc3\u8eab\u533b\u5b66\u7814\u7a76\u30b8\u30e3\u30fc\u30ca\u30eb<\/em>\u3002<\/li>\n<li>\u30db\u30d5\u30de\u30f3\u3089\uff08\uff12\uff10\uff11\uff10\u5e74\uff09\u3002<a href=\"https:\/\/doi.org\/10.1037\/a0018555\" target=\"_blank\" rel=\"noopener\">\u30de\u30a4\u30f3\u30c9\u30d5\u30eb\u30cd\u30b9\u306b\u57fa\u3065\u304f\u7642\u6cd5\u304c\u4e0d\u5b89\u3068\u3046\u3064\u306b\u4e0e\u3048\u308b\u5f71\u97ff\uff1a\u30e1\u30bf\u5206\u6790\u7684\u30ec\u30d3\u30e5\u30fc<\/a>\u3002<em>\u30b3\u30f3\u30b5\u30eb\u30c6\u30a3\u30f3\u30b0\u304a\u3088\u3073\u81e8\u5e8a\u5fc3\u7406\u5b66\u30b8\u30e3\u30fc\u30ca\u30eb<\/em>\u3002<\/li>\n<li>\u30af\u30fc\u30ea\u30fc\u3089\uff08\uff12\uff10\uff11\uff13\u5e74\uff09\u3002<a href=\"https:\/\/doi.org\/10.1016\/j.cpr.2013.05.005\" target=\"_blank\" rel=\"noopener\">\u30de\u30a4\u30f3\u30c9\u30d5\u30eb\u30cd\u30b9\u306b\u57fa\u3065\u304f\u7642\u6cd5\uff1a\u5305\u62ec\u7684\u30e1\u30bf\u5206\u6790<\/a>\u3002<em>\u81e8\u5e8a\u5fc3\u7406\u5b66\u30ec\u30d3\u30e5\u30fc<\/em>\u3002<\/li>\n<\/ol>\n<p><em>\u3053\u306e\u8a18\u4e8b\u306f\u4e00\u822c\u7684\u306a\u30a6\u30a7\u30eb\u30d3\u30fc\u30a4\u30f3\u30b0\u3092\u76ee\u7684\u3068\u3057\u305f\u3082\u306e\u3067\u3042\u308a\u3001\u533b\u7642\u884c\u70ba\u306e\u4ee3\u308f\u308a\u306b\u306f\u306a\u308a\u307e\u305b\u3093\u3002\u5065\u5eb7\u4e0a\u306e\u554f\u984c\u304c\u3042\u308b\u5834\u5408\u306f\u3001\u8cc7\u683c\u306e\u3042\u308b\u5c02\u9580\u5bb6\u306b\u3054\u76f8\u8ac7\u304f\u3060\u3055\u3044\u3002<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u300c\u3069\u3046\u3084\u3063\u3066\u8d85\u8d8a\u7791\u60f3\u3092\u3059\u308b\u306e\u304b\u300d\u3068\u691c\u7d22\u3057\u305f\u3042\u306a\u305f\u306f\u3001\u304d\u3063\u3068\u3001\u305f\u3060\u5ea7\u3063\u3066\u5fc3\u306e\u3056\u308f\u3081\u304d\u3092\u9759\u3081\u3001\u5185\u5074\u306b\u3082\u3046\u5c11\u3057\u5e83\u304c\u308a\u3092\u611f\u3058\u3089\u308c\u308b\u3088\u3046\u306a\u3001\u30b7\u30f3\u30d7\u30eb\u306a\u65b9\u6cd5\u3092\u63a2\u3057\u3066\u3044\u308b\u306e\u3067\u3057\u3087\u3046\u3002\u8d85\u8d8a\u7791\u60f3\u306f\u3001\u52aa\u529b\u3044\u3089\u305a\u306e\u65b9\u6cd5\u3060\u3068\u3088\u304f\u8aac\u660e\u3055\u308c\u307e\u3059\u304c\u3001\u305d\u308c\u306f\u795e\u79d8\u7684\u3060\u3068\u3044\u3046\u610f\u5473\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002\u5927\u5207\u306a\u306e\u306f\u3001\u7791\u60f3\u3092\u4f55\u304b\u3092\u6210\u3057\u9042\u3052\u308b\u305f\u3081\u306e\u5225\u306e\u8ab2\u984c\u306b\u3057\u3066\u3057\u307e\u308f\u305a\u3001\u30de\u30f3\u30c8\u30e9\u3092\u3084\u3055\u3057\u304f\u4f7f\u3046\u3053\u3068\u3092\u5b66\u3076\u3053\u3068\u3067\u3059\u3002 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