{"id":1801,"date":"2026-09-22T09:07:16","date_gmt":"2026-09-22T09:07:16","guid":{"rendered":"https:\/\/emameditation.com\/blog\/10-minute-body-scan-sleep-meditation-2\/"},"modified":"2026-09-22T09:07:16","modified_gmt":"2026-09-22T09:07:16","slug":"10-minute-body-scan-sleep-meditation-2","status":"publish","type":"post","link":"https:\/\/emameditation.com\/blog\/ko\/10-minute-body-scan-sleep-meditation-2\/","title":{"rendered":"\ub354 \ub098\uc740 \uc218\uba74\uc744 \uc704\ud55c 10\ubd84 \ubc14\ub514 \uc2a4\uce94 \uc218\uba74 \uba85\uc0c1"},"content":{"rendered":"<p>\uce68\ub300\uc5d0 \ub204\uc6cc \uc788\ub294\ub370\ub3c4 \ub9c8\uc74c\uc774 \uc5ec\uc804\ud788 \ud558\ub8e8\ub97c \uc0b4\uace0 \uc788\ub2e4\uba74, \ubc14\ub514 \uc2a4\uce94 \uc218\uba74 \uba85\uc0c1\uc740 \uc544\uc8fc \uce5c\uc808\ud558\uace0 \ub2e8\uc21c\ud558\uac8c \ud574\ubcfc \uc218 \uc788\ub294 \uc77c\uc744 \uc90d\ub2c8\ub2e4. \uc7a0\uc744 \uc5b5\uc9c0\ub85c \ub04c\uc5b4\uc624\ub824 \ud558\uc9c0 \uc54a\uace0, \ubab8\uc758 \ud55c \ubd80\ubd84\uc529 \ucc28\ub840\ub85c \ub290\ub07c\ub294 \uac83\uc785\ub2c8\ub2e4. \uc774\uac83\uc740 \uc18d\uc784\uc218\uac00 \uc544\ub2d9\ub2c8\ub2e4. \uc26c\ub294 \uc77c\uc744 \ub354 \uc548\uc804\ud558\uace0, \ub354 \ucc9c\ucc9c\ud788, \ub354 \uc790\uc5f0\uc2a4\ub7fd\uac8c \ub290\ub07c\uac8c \ud574\uc8fc\ub294 \ubc29\ubc95\uc785\ub2c8\ub2e4.<\/p>\n<h2>\ubc14\ub514 \uc2a4\uce94 \uc218\uba74 \uba85\uc0c1\uc774\ub780<\/h2>\n<p>\ubc14\ub514 \uc2a4\uce94 \uc218\uba74 \uba85\uc0c1\uc740 \ub204\uc6b4 \uc790\uc138\uc5d0\uc11c \ud558\ub294 \ubd80\ub4dc\ub7ec\uc6b4 \ub9c8\uc74c\ucc59\uae40 \uc218\ud589\uc785\ub2c8\ub2e4. \ubc1c, \ub2e4\ub9ac, \uc5c9\ub369\uc774, \ubc30, \uac00\uc2b4, \uc5b4\uae68, \ud314, \uc190, \uc5bc\uad74, \uba38\ub9ac\ub85c \ucc9c\ucc9c\ud788 \uc8fc\uc758\ub97c \uc62e\uaca8 \uac11\ub2c8\ub2e4. \uac01 \ubd80\uc704\uc5d0\uc11c \uac10\uac01\uc744 \ubc14\uafb8\ub824 \ud558\uc9c0 \uc54a\uace0 \uadf8\ub300\ub85c \uc54c\uc544\ucc28\ub9bd\ub2c8\ub2e4.<\/p>\n<p>\ud575\uc2ec\uc740 <strong>\uc555\ubc15 \uc5c6\ub294 \uc8fc\uc758<\/strong>\uc785\ub2c8\ub2e4. \u201c\uc81c\ub300\ub85c \uc774\uc644\ud574\uc57c \ud55c\ub2e4\u201d\ub294 \uc2dd\uc73c\ub85c \uc560\uc4f0\ub294 \uac83\uc774 \uc544\ub2d9\ub2c8\ub2e4. \ub530\ub73b\ud568, \uc11c\ub298\ud568, \ubb34\uac70\uc6c0, \ub450\uadfc\uac70\ub9bc, \uc800\ub9bc, \uae34\uc7a5, \ud639\uc740 \ub610\ub837\ud55c \uac10\uac01\uc774 \uac70\uc758 \uc5c6\ub294 \uc0c1\ud0dc\uae4c\uc9c0\ub3c4 \uc54c\uc544\ucc28\ub9bd\ub2c8\ub2e4. \ub9c8\uc74c\uc774 \ub2e4\ub978 \ub370\ub85c \uac00\uba74, \uadf8\uc800 \ub2e4\uc74c \ubab8 \ubd80\uc704\ub85c \ub3cc\uc544\uc624\uba74 \ub429\ub2c8\ub2e4.<\/p>\n<p>\ub9c8\uc74c\ucc59\uae40 \uc218\ud589\uc774 \uc218\uba74\uc5d0 \ub3c4\uc6c0\uc774 \ub41c\ub2e4\ub294 \uadfc\uac70\ub294 \uace0\ubb34\uc801\uc774\uc9c0\ub9cc, \ud655\uc2e4\ud55c \uce58\ub8cc\ubc95\uc740 \uc544\ub2d9\ub2c8\ub2e4. \ud55c \uc784\uc0c1\uc2dc\ud5d8\uc5d0\uc11c\ub294 \ub9c8\uc74c\ucc59\uae40 \uba85\uc0c1\uc774 \uc218\uba74 \uc7a5\uc560\uac00 \uc788\ub294 \uace0\ub839\uc790\uc758 \uc218\uba74\uc758 \uc9c8\uacfc \ub0ae \ub3d9\uc548\uc758 \ubd88\ud3b8\uc744 \uac1c\uc120\ud588\uace0, \ub354 \ub113\uc740 \ubc94\uc704\uc758 \uac80\ud1a0 \uc5f0\uad6c\ub4e4\ub3c4 \ub9c8\uc74c\ucc59\uae40\uc774 \uc218\uba74\uc758 \uc9c8\uc5d0 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc74c\uc744 \uc2dc\uc0ac\ud558\uc9c0\ub9cc, \uacb0\uacfc\ub294 \uc218\ud589 \ubc29\uc2dd, \ub300\uc0c1 \uc9d1\ub2e8, \uc5f0\uad6c \uc124\uacc4\uc5d0 \ub530\ub77c \ub2ec\ub77c\uc9d1\ub2c8\ub2e4: <a href=\"https:\/\/doi.org\/10.1001\/jamainternmed.2014.8081\" target=\"_blank\" rel=\"noopener\">\ub9c8\uc74c\ucc59\uae40 \uba85\uc0c1\uacfc \uc218\uba74\uc758 \uc9c8<\/a>, <a href=\"https:\/\/doi.org\/10.1111\/nyas.13996\" target=\"_blank\" rel=\"noopener\">\uc218\uba74\uc744 \uc704\ud55c \ub9c8\uc74c\ucc59\uae40 \uba85\uc0c1\uc758 \uccb4\uacc4\uc801 \ubb38\ud5cc\uace0\ucc30\uacfc \uba54\ud0c0\ubd84\uc11d<\/a>, \uadf8\ub9ac\uace0 <a href=\"https:\/\/doi.org\/10.1016\/j.explore.2007.08.003\" target=\"_blank\" rel=\"noopener\">\uc218\uba74 \uc7a5\uc560\uc5d0 \ub300\ud55c \ub9c8\uc74c\ucc59\uae40 \uae30\ubc18 \uc2a4\ud2b8\ub808\uc2a4 \uac10\uc18c\uc758 \uac80\ud1a0<\/a>.<\/p>\n<h2>\uc65c \uae34\uc7a5\uc744 \ud478\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\ub294\uac00<\/h2>\n<p>\ub9ce\uc740 \uc0ac\ub78c\ub4e4\uc740 \uc0dd\uac01\uc73c\ub85c \uc7a0\uc744 \ub04c\uc5b4\uc624\ub824 \ud569\ub2c8\ub2e4. \ub0b4\uc77c\uc744 \ud574\uacb0\ud558\uace0, \uc624\ub298\uc744 \ub418\uc9da\uace0, \uc2dc\uacc4\ub97c \ud655\uc778\ud558\uace0, \ucda9\ubd84\ud788 \uc878\ub9b0\uc9c0 \uc810\uac80\ud558\ub294 \uc2dd\uc785\ub2c8\ub2e4. \ubc14\ub514 \uc2a4\uce94\uc740 \uadf8 \uacfc\uc81c\ub97c \ubc14\uafd4 \uc90d\ub2c8\ub2e4. \uc0dd\uac01\uacfc \uc2f8\uc6b0\ub294 \ub300\uc2e0, \ubab8\uc758 \uac10\uac01\uc774\ub77c\ub294 \uc870\uc6a9\ud55c \ub2fb\uc744 \ub9c8\uc74c\uc5d0 \uc90d\ub2c8\ub2e4.<\/p>\n<p>\uc774\ub294 \uba87 \uac00\uc9c0 \uc2e4\uc81c\uc801\uc778 \ubc29\uc2dd\uc73c\ub85c \uc218\uba74\uc744 \ub3c4\uc6b8 \uc218 \uc788\uc2b5\ub2c8\ub2e4:<\/p>\n<ul>\n<li><strong>\ub9c8\uc74c\uc758 \u201c\ud558\uae30\u201d\ub97c \uc904\uc5ec \uc90d\ub2c8\ub2e4.<\/strong> \uacc4\ud68d \uc138\uc6b0\uae30\uc640 \ubb38\uc81c \ud574\uacb0\uc744 \ub2e8\uc21c\ud55c \uc54c\uc544\ucc28\ub9bc\uc73c\ub85c \ubc14\uafc9\ub2c8\ub2e4.<\/li>\n<li><strong>\ubd88\ud3b8\ud568\uacfc\uc758 \uc2f8\uc6c0\uc744 \ubd80\ub4dc\ub7fd\uac8c \ud569\ub2c8\ub2e4.<\/strong> \uae34\uc7a5\uc744 \uc704\uae30\ucc98\ub7fc \ub300\ud558\uc9c0 \uc54a\uace0 \uad00\ucc30\ud558\ub294 \uc5f0\uc2b5\uc744 \ud558\uac8c \ub429\ub2c8\ub2e4.<\/li>\n<li><strong>\ubab8\uc758 \uc810\uc9c4\uc801 \uc774\uc644\uc744 \ub3d5\uc2b5\ub2c8\ub2e4.<\/strong> \ub290\uaef4\uc9c0\ub294 \uc21c\uac04 \uc790\uc5f0\uc2a4\ub7fd\uac8c \ud798\uc774 \ud480\ub9b4 \uc218 \uc788\ub294 \ubd80\uc704\ub97c \uc54c\uc544\ucc28\ub9b4 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc7a0\uc790\uae30 \uc804 \uc2e0\ud638\ub97c \ub9cc\ub4ed\ub2c8\ub2e4.<\/strong> \uac19\uc740 \uc218\ud589\uc744 \ubc18\ubcf5\ud558\uba74 \ubab8\uc774 \ud558\ub8e8\uac00 \ub05d\ub0ac\ub2e4\ub294 \uac83\uc744 \ubc30\uc6b0\uac8c \ub429\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p>\ubc14\ub514 \uc2a4\uce94\uc740 \uc810\uc9c4\uc801 \uadfc\uc721 \uc774\uc644\uacfc \uad00\ub828\uc774 \uc788\uc9c0\ub9cc, \ubcf4\ud1b5\uc740 \ub354 \ubd80\ub4dc\ub7fd\uc2b5\ub2c8\ub2e4. \uc810\uc9c4\uc801 \uadfc\uc721 \uc774\uc644\uc740 \ud754\ud788 \uadfc\uc721\uc744 \uae34\uc7a5\uc2dc\ucf30\ub2e4\uac00 \ud478\ub294 \ubc29\uc2dd\uc778 \ubc18\uba74, \ubc14\ub514 \uc2a4\uce94 \uba85\uc0c1\uc740 \uc54c\uc544\ucc28\ub9bc\uacfc \ub9e1\uae40\uc5d0 \ub354 \uac00\uae5d\uc2b5\ub2c8\ub2e4. \uc810\uc9c4\uc801 \uadfc\uc721 \uc774\uc644 \uc5ed\uc2dc \uc77c\ubd80 \uc9d1\ub2e8, \uc608\ub97c \ub4e4\uc5b4 \ucf54\ub85c\ub098\uc2ed\uad6c \ud658\uc790\uc5d0 \ub300\ud55c \ud55c \uc5f0\uad6c\ucc98\ub7fc \ubd88\uc548\uacfc \uc218\uba74\uc758 \uc9c8\uc5d0 \ub3c4\uc6c0\uc774 \ub41c\ub2e4\ub294 \uadfc\uac70\uac00 \uc788\uc9c0\ub9cc, \uadf8\ub807\ub2e4\uace0 \ud574\uc11c \ubaa8\ub4e0 \ubc29\ubc95\uc774 \ubaa8\ub4e0 \uc0ac\ub78c\uc5d0\uac8c \uac19\uc740 \ubc29\uc2dd\uc73c\ub85c \uc791\uc6a9\ud55c\ub2e4\ub294 \ub73b\uc740 \uc544\ub2d9\ub2c8\ub2e4: <a href=\"https:\/\/doi.org\/10.1016\/j.ctcp.2020.101132\" target=\"_blank\" rel=\"noopener\">\uc810\uc9c4\uc801 \uadfc\uc721 \uc774\uc644, \ubd88\uc548, \uadf8\ub9ac\uace0 \uc218\uba74\uc758 \uc9c8<\/a>.<\/p>\n<blockquote><p>\ubab8\uc774 \uba85\ub839\ubc1b\ub294 \uac83\uc774 \uc544\ub2c8\ub77c \ub4e4\uc5b4\uc8fc\uc5b4\uc9c8 \ub54c, \uc7a0\uc740 \ub354 \uc27d\uac8c \ucc3e\uc544\uc635\ub2c8\ub2e4.<\/p><\/blockquote>\n<h2>\uc218\ud589\uc744 \uc900\ube44\ud558\ub294 \ubc29\ubc95<\/h2>\n<p>\ubc14\ub514 \uc2a4\uce94 \uc218\uba74 \uba85\uc0c1\uc740 \uce68\ub300\uc5d0\uc11c, \ub9e4\ud2b8 \uc704\uc5d0\uc11c, \ub610\ub294 \uc548\uc804\ud558\ub2e4\uace0 \ub290\uaef4\uc9c0\ub294 \uc5b4\ub5a4 \uc790\uc138\ub85c\ub3c4 \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc900\ube44\uc5d0 \ub4e4\uc774\ub294 \ud798\uc774 \uc801\uc744\uc218\ub85d \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n<ol>\n<li><strong>\ud658\uacbd\uc744 \uc5b4\ub461\uac8c \ud558\uc138\uc694.<\/strong> \uc870\uba85\uc744 \ub0ae\ucd94\uace0, \uc54c\ub9bc\uc744 \ub044\uace0, \uac00\ub2a5\ud558\ub2e4\uba74 \ubc29\uc744 \ud3b8\uc548\ud558\uac8c \uc11c\ub298\ud558\uac8c \ud574 \ub461\ub2c8\ub2e4.<\/li>\n<li><strong>\uc790\uc138\ub97c \uc815\ud558\uc138\uc694.<\/strong> \ub4f1\uc744 \ub300\uace0 \ub215\uac70\ub098, \uc606\uc73c\ub85c \ub215\uac70\ub098, \ubb34\ub98e \ubc11\uc5d0 \ubca0\uac1c\ub97c \ubc1b\uccd0\ub3c4 \ub429\ub2c8\ub2e4. \u201c\uba85\uc0c1\uc801\uc778\u201d \ubaa8\uc2b5\ubcf4\ub2e4 \ud3b8\uc548\ud568\uc774 \ub354 \uc911\uc694\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ubd80\ub2f4 \uc5c6\ub294 \uae38\uc774\ub97c \uc815\ud558\uc138\uc694.<\/strong> \uc2ed \ubd84\uc5d0\uc11c \uc2ed\uc624 \ubd84\uc774\uba74 \ucda9\ubd84\ud569\ub2c8\ub2e4. \ub354 \uc77c\ucc0d \uc7a0\ub4e4\uba74 \uc218\ud589\uc740 \uc774\ubbf8 \uc81c \uc5ed\ud560\uc744 \ud55c \uac83\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\uac00\ubcbc\uc6b4 \ud638\ud761\uc73c\ub85c \uc2dc\uc791\ud558\uc138\uc694.<\/strong> \ub0b4\uc274 \ub54c\uac00 \ub4e4\uc774\uc274 \ub54c\ubcf4\ub2e4 \uc57d\uac04 \uae38\uc5b4\uc9c0\uac8c \ud558\ub418, \ud798\uc744 \uc8fc\uc9c0\ub294 \ub9c8\uc138\uc694. \uc548\ub0b4\uac00 \ud544\uc694\ud558\ub2e4\uba74 \uc2dc\uc791\ud558\uae30 \uc804\uc5d0 \uc5d0\ub9c8\uc758 <a href=\"https:\/\/emameditation.com\/blog\/ko\/hoheup-dogu\/\">\ubb34\ub8cc \uc628\ub77c\uc778 \ud638\ud761 \uc5f0\uc2b5<\/a>\uc744 \ud574 \ubcf4\uc138\uc694.<\/li>\n<li><strong>\ubaa9\ud45c\ub97c \ub0b4\ub824\ub193\uc73c\uc138\uc694.<\/strong> \uc2a4\uc2a4\ub85c\uc5d0\uac8c \uc774\ub807\uac8c \ub9d0\ud574 \ubcf4\uc138\uc694. \u201c\uc9c0\uae08 \ub2f9\uc7a5 \uc7a0\ub4e4 \ud544\uc694\ub294 \uc5c6\uc5b4. \ub098\ub294 \ubab8\uc758 \ud55c \ubd80\ubd84\uc529\ub9cc \ub290\ub07c\uba74 \ub3fc.\u201d<\/li>\n<\/ol>\n<p>\uc5b4\ub824\uc6b4 \ubc24\uc5d0 \ub9d0\ub85c \uc548\ub0b4\ub418\ub294 \uc218\ud589\uc744 \uc120\ud638\ud55c\ub2e4\uba74, \uc774 <a href=\"https:\/\/emameditation.com\/blog\/ko\/gipeun-pyeongon-eul-wihan-annae-iwan-myeongsang\/\">\uc548\ub0b4 \uc774\uc644 \uba85\uc0c1<\/a>\ub3c4 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ube44\uc2b7\ud55c \ub204\uc6b4 \uad6c\uc870\ub85c \ub354 \uae4a\uc740 \uc27c\uc744 \uc5f0\uc2b5\ud558\uace0 \uc2f6\ub2e4\uba74, <a href=\"https:\/\/emameditation.com\/blog\/ko\/yoga-nidra-sleep-meditation-deep-rest-2\/\">\uc694\uac00 \ub2c8\ub4dc\ub77c \uc218\uba74 \uba85\uc0c1<\/a>\uc744 \uc0b4\ud3b4\ubcf4\uc138\uc694.<\/p>\n<h2>\uc2ed\uc774\ubd84 \ubc14\ub514 \uc2a4\uce94 \uc218\uba74 \uba85\uc0c1<\/h2>\n<p>\uc774 \uc548\ub0b4\ubb38\uc744 \uc18d\uc73c\ub85c, \ucc9c\ucc9c\ud788, \uadf8\ub9ac\uace0 \ubaa8\ub4e0 \ub9d0\uc744 \uae30\uc5b5\ud558\ub824 \ud558\uc9c0 \uc54a\uc73c\uba70 \ub530\ub77c\uac00\uc138\uc694. \ub2e4\ub978 \ub370\ub85c \ud758\ub7ec\uac00\uba74, \uac00\ub2a5\ud55c \uc9c0\uc810\ubd80\ud130 \ub2e4\uc2dc \ub3cc\uc544\uc624\uba74 \ub429\ub2c8\ub2e4.<\/p>\n<ol>\n<li><strong>\uccab\uc9f8 \ubd84: \ub3c4\ucc29\ud558\uae30.<\/strong> \uce68\ub300 \uc704\uc5d0 \ub193\uc778 \ubab8\uc758 \ubb34\uac8c\ub97c \ub290\uaef4 \ubcf4\uc138\uc694. \ubc1c\ub4a4\uafc8\uce58, \uc885\uc544\ub9ac, \uc5c9\ub369\uc774, \ub4f1, \uc5b4\uae68, \ud314, \uba38\ub9ac\ucc98\ub7fc \ub2ff\uc544 \uc788\ub294 \uc9c0\uc810\uc744 \uc54c\uc544\ucc28\ub9bd\ub2c8\ub2e4. \uce68\ub300\uac00 \ub2f9\uc2e0\uc744 \ub354 \ub9ce\uc774 \ubc1b\uccd0 \uc8fc\ub3c4\ub85d \ub0b4\ub9e1\uae30\uc138\uc694.<\/li>\n<li><strong>\ub458\uc9f8 \ubd84: \ubc1c.<\/strong> \ubc1c\uac00\ub77d, \ubc1c\ubc14\ub2e5, \ubc1c \uc544\uce58, \ubc1c\ub4a4\uafc8\uce58\uc5d0 \uc8fc\uc758\ub97c \ub450\uc138\uc694. \uc628\ub3c4, \uc555\ub825, \uc800\ub9bc, \ub610\ub294 \ubcc4\ub2e4\ub97c \uac83 \uc5c6\ub294 \ub290\ub08c\uc744 \uc54c\uc544\ucc28\ub9bd\ub2c8\ub2e4. \uc18d\uc73c\ub85c \u201c\ubc1c\uc774 \ubd80\ub4dc\ub7ec\uc6cc\uc9c0\uace0 \uc788\ub2e4\u201d\ub77c\uace0 \ub9d0\ud574 \ubcf4\uc138\uc694.<\/li>\n<li><strong>\uc14b\uc9f8\uc5d0\uc11c \ub137\uc9f8 \ubd84: \ub2e4\ub9ac.<\/strong> \ubc1c\ubaa9, \uc885\uc544\ub9ac, \ubb34\ub98e, \ud5c8\ubc85\uc9c0\ub85c \uc62e\uaca8 \uac11\ub2c8\ub2e4. \uae34\uc7a5\uc774 \ub290\uaef4\uc838\ub3c4 \uc2f8\uc6b0\uc9c0 \ub9c8\uc138\uc694. \ub0b4\uc274 \ub54c\ub9c8\ub2e4 \uadfc\uc721\uc774 \ub354 \ubb34\uac70\uc6cc\uc9c4\ub2e4\uace0 \uc0c1\uc0c1\ud574 \ubcf4\uc138\uc694.<\/li>\n<li><strong>\ub2e4\uc12f\uc9f8 \ubd84: \uc5c9\ub369\uc774\uc640 \uace8\ubc18.<\/strong> \uc549\uc740 \ubd80\uc704, \uc5c9\ub369\uc774, \uc544\ub7ab\ubc30\ub97c \uc54c\uc544\ucc28\ub9bd\ub2c8\ub2e4. \uc774 \ubd80\uc704\ub294 \uc885\uc885 \ud798\uc744 \ub9ce\uc774 \ud488\uace0 \uc788\uc2b5\ub2c8\ub2e4. \ub113\uac8c, \ubc1b\uccd0\uc838 \uc788\uace0, \ud798\uc774 \ube60\uc9c4 \uc0c1\ud0dc\uac00 \ub418\ub3c4\ub85d \ub450\uc138\uc694.<\/li>\n<li><strong>\uc5ec\uc12f\uc9f8 \ubd84: \ubc30.<\/strong> \ubc30\uac00 \uc790\uc5f0\uc2a4\ub7fd\uac8c \uc624\ub974\ub0b4\ub9ac\ub294 \uac83\uc744 \ub290\uaef4 \ubcf4\uc138\uc694. \ud638\ud761\uc744 \ub354 \uae4a\uac8c \ud560 \ud544\uc694\ub294 \uc5c6\uc2b5\ub2c8\ub2e4. \uc6c0\uc9c1\uc784\uc774 \uc791\uace0 \uc194\uc9c1\ud558\uac8c \ub4dc\ub7ec\ub098\ub3c4\ub85d \ub0b4\ubc84\ub824 \ub450\uc138\uc694.<\/li>\n<li><strong>\uc77c\uacf1\uc9f8 \ubd84: \uac00\uc2b4\uacfc \ub4f1.<\/strong> \uac08\ube44\ubf08, \uc2ec\uc7a5 \ubd80\uc704, \uacac\uac11\uace8, \ucc99\ucd94\ub97c \uc54c\uc544\ucc28\ub9bd\ub2c8\ub2e4. \uac10\uc815\uc774 \uc62c\ub77c\uc624\uba74 \ubd80\ub4dc\ub7fd\uac8c \uc774\ub984 \ubd99\uc774\uc138\uc694. \u201c\uc0dd\uac01,\u201d \u201c\uac71\uc815,\u201d \u201c\uc2ac\ud514,\u201d \ub610\ub294 \u201c\ud53c\uace4\ud568.\u201d \uadf8\ub9ac\uace0 \ub2e4\uc2dc \uac10\uac01\uc73c\ub85c \ub3cc\uc544\uc635\ub2c8\ub2e4.<\/li>\n<li><strong>\uc5ec\ub35f\uc9f8\uc5d0\uc11c \uc544\ud649\uc9f8 \ubd84: \uc190\uacfc \ud314.<\/strong> \uc190\uac00\ub77d, \uc190\ubc14\ub2e5, \uc190\ubaa9, \uc804\uc644, \ud314\uafc8\uce58, \uc0c1\uc644\uc744 \ub290\uaef4 \ubcf4\uc138\uc694. \uc190\uc774 \uc790\uc5f0\uc2a4\ub7fd\uac8c \ud480\ub9ac\ub3c4\ub85d \ub450\uc138\uc694. \ud314\uc774 \ubb34\uac70\uc6cc\uc9c0\ub3c4\ub85d \ub0b4\ubc84\ub824 \ub450\uc138\uc694.<\/li>\n<li><strong>\uc5f4\uc9f8 \ubd84: \uc5b4\uae68\uc640 \ubaa9.<\/strong> \uc5b4\uae68\uac00 \uc62c\ub77c\uac00 \uc788\uac70\ub098, \ubc29\uc5b4\uc801\uc774\uac70\ub098, \uae34\uc7a5\ud574 \uc788\ub294\uc9c0 \uc54c\uc544\ucc28\ub9bd\ub2c8\ub2e4. \uc544\ub798\ub85c \uc5b5\uc9c0\ub85c \ub204\ub97c \ud544\uc694\ub294 \uc5c6\uc2b5\ub2c8\ub2e4. \uadf8\uc800 \uc870\uae08 \ud480\ub9ac\ub3c4\ub85d \ud5c8\uc6a9\ud558\uc138\uc694.<\/li>\n<li><strong>\uc5f4\ud55c\uc9f8 \ubd84: \uc5bc\uad74\uacfc \uba38\ub9ac.<\/strong> \ud131, \ud600, \ubcfc, \ub208, \uc774\ub9c8, \ub450\ud53c\ub97c \ubd80\ub4dc\ub7fd\uac8c \ud569\ub2c8\ub2e4. \ub208 \ub4a4\ucabd \uacf5\uac04\uc774 \uc870\uc6a9\ud574\uc9c0\ub3c4\ub85d \ub450\uc138\uc694.<\/li>\n<li><strong>\uc5f4\ub450\uc9f8 \ubd84: \ubab8 \uc804\uccb4.<\/strong> \ubab8\uc744 \ud558\ub098\uc758 \uac10\uac01\uc758 \uc7a5\uc73c\ub85c \ub290\uaef4 \ubcf4\uc138\uc694. \ubb34\uac81\uace0, \ub530\ub73b\ud558\uace0, \uc228 \uc26c\uace0, \uc26c\uace0 \uc788\uc2b5\ub2c8\ub2e4. \uc7a0\uc774 \uc624\uba74 \uc218\ud589\uc744 \ub193\uc544\ubc84\ub9ac\uc138\uc694.<\/li>\n<\/ol>\n<p>\ub05d\ub0a0 \ub54c\uae4c\uc9c0\ub3c4 \uc544\uc9c1 \uae68\uc5b4 \uc788\ub2e4\uba74, \uadf8\uac83\uc740 \uc2e4\ud328\uac00 \uc544\ub2d9\ub2c8\ub2e4. \uadf8\ub798\ub3c4 \ub2f9\uc2e0\uc758 \uc2e0\uacbd\uacc4\ub294 \uc870\uc6a9\ud568, \ub35c\ud55c \ub178\ub825, \uadf8\ub9ac\uace0 \ube44\ubc18\uc751\uc801 \uc8fc\uc758\ub97c \uacbd\ud5d8\ud55c \uac83\uc785\ub2c8\ub2e4.<\/p>\n<h2>\ubb38\uc81c \ud574\uacb0: \uc798 \uc774\uc644\ub418\uc9c0 \uc54a\uc744 \ub54c<\/h2>\n<p>\uc5b4\ub5a4 \ubc24\uc5d0\ub294 \ubc14\ub514 \uc2a4\uce94\uc774 \ud3c9\uc628\ud558\uac8c \ub290\uaef4\uc9d1\ub2c8\ub2e4. \ub610 \uc5b4\ub5a4 \ubc24\uc5d0\ub294 \uc2e4\uc81c\ub85c \uc5bc\ub9c8\ub098 \uae34\uc7a5\ud558\uace0 \uc548\uc808\ubd80\uc808\ubabb\ud558\ub294\uc9c0 \ub4dc\ub7ec\ub0b4\uae30\ub3c4 \ud569\ub2c8\ub2e4. \uadf8\uac83\uc740 \uc815\uc0c1\uc785\ub2c8\ub2e4. \ub2e4\uc74c\uacfc \uac19\uc774 \uc870\uc815\ud574 \ubcf4\uc138\uc694:<\/p>\n<ul>\n<li><strong>\ub9c8\uc74c\uc774 \ub108\ubb34 \ube60\ub974\uac8c \ub2ec\ub9ac\uba74:<\/strong> \ub354 \uc9e7\uc740 \uc774\ub984\uc744 \uc368 \ubcf4\uc138\uc694. \u201c\ubc1c,\u201d \u201c\ub2e4\ub9ac,\u201d \u201c\ubc30,\u201d \u201c\uc190.\u201d \ub2e8\uc21c\ud55c \ub9d0\uc740 \ub9c8\uc74c\uc774 \ud5e4\ub9ec \uacf5\uac04\uc744 \uc904\uc5ec \uc90d\ub2c8\ub2e4.<\/li>\n<li><strong>\uc870\uae09\ud568\uc774 \ub290\uaef4\uc9c0\uba74:<\/strong> \uc544\uc8fc \uc791\uc740 \uc138\ubd80\ubcf4\ub2e4 \ub354 \ud070 \ubc94\uc704\ub97c \uc2a4\uce94\ud558\uc138\uc694. \u201c\uc544\ub7ab\ubab8,\u201d \u201c\uac00\uc6b4\ub370 \ubab8,\u201d \u201c\uc717\ubab8\u201d\uc73c\ub85c \uc62e\uaca8 \uac00\ub3c4 \ub429\ub2c8\ub2e4.<\/li>\n<li><strong>\ubab8\uc744 \uc54c\uc544\ucc28\ub9ac\ub294 \uac83\uc774 \ubd88\ud3b8\ud558\uba74:<\/strong> \uc190, \ubc1c, \ub2f4\uc694\uc758 \uac10\ucd09\ucc98\ub7fc \uc911\ub9bd\uc801\uc778 \uacf3\uc5d0 \uc8fc\uc758\ub97c \ub450\uc138\uc694. \ub208\uc744 \uc0b4\uc9dd \ub72c \ucc44\ub85c \ud574\ub3c4 \ub429\ub2c8\ub2e4.<\/li>\n<li><strong>\ud1b5\uc99d\uc774 \uc788\ub2e4\uba74:<\/strong> \uc544\ud508 \ubd80\uc704\uc5d0 \uc8fc\uc758\ub97c \uc5b5\uc9c0\ub85c \ubc00\uc5b4 \ub123\uc9c0 \ub9c8\uc138\uc694. \uadf8 \uc8fc\ubcc0\uc758 \uacbd\uacc4\ub97c \ub290\ub07c\uac70\ub098, \ud3b8\uc548\ud55c \ubab8 \ubd80\uc704\ub97c \ub2fb\uc73c\ub85c \uc0bc\uc73c\uc138\uc694.<\/li>\n<li><strong>\uc624\ud788\ub824 \ub354 \ub610\ub837\ud574\uc9c4\ub2e4\uba74:<\/strong> \uc218\ud589\uc744 \ub35c \uc815\ubc00\ud558\uac8c \ud558\uc138\uc694. \ub9d0\uc744 \uc810\uc810 \ud76c\ubbf8\ud574\uc9c0\uac8c \ub450\uc138\uc694. \ubab8 \uc804\uccb4\uac00 \uc9c0\uc9c0 \uc18d\uc73c\ub85c \uac00\ub77c\uc549\ub294 \ub290\ub08c\uc744 \ubc1b\uc544 \ubcf4\uc138\uc694.<\/li>\n<\/ul>\n<p>\ud55c\ub450 \uc8fc \uc815\ub3c4 \uafb8\uc900\ud788 \ud574 \ubcf8 \ub4a4\uc5d0 \uc790\uc2e0\uc5d0\uac8c \ub3c4\uc6c0\uc774 \ub418\ub294\uc9c0 \ud310\ub2e8\ud574 \ubcf4\uc138\uc694. \ubaa9\ud45c\ub294 \ub9e4\ubc88 \uc989\uc2dc \uc7a0\ub4dc\ub294 \uac83\uc774 \uc544\ub2c8\ub77c, \uae68\uc5b4 \uc788\uc74c\uacfc \ucc28\ubd84\ud558\uac8c \ub9cc\ub098\ub294 \ubbff\uc744 \ub9cc\ud55c \ubc29\ubc95\uc744 \ub9cc\ub4dc\ub294 \ub370 \uc788\uc2b5\ub2c8\ub2e4. \ubd88\uba74\uc774 \uc624\ub798\uac00\uac70\ub098 \uc2ec\ud558\uac70\ub098 \uc77c\uc0c1\uc0dd\ud65c\uc5d0 \uc601\ud5a5\uc744 \uc900\ub2e4\uba74, \uc758\ub8cc \uc804\ubb38\uac00\uc640 \uc0c1\ub2f4\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \ubc14\ub514 \uc2a4\uce94 \uba85\uc0c1\uc740 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc9c0\ub9cc, \uc801\uc808\ud55c \uce58\ub8cc\ub97c \ub300\uc2e0\ud558\ub294 \uac83\uc740 \uc544\ub2d9\ub2c8\ub2e4.<\/p>\n<h2>\uc790\uc8fc \ubb3b\ub294 \uc9c8\ubb38<\/h2>\n<h3>\ubc14\ub514 \uc2a4\uce94 \uc218\uba74 \uba85\uc0c1\uc740 \ubd88\uba74\uc5d0 \uc88b\uc740\uac00\uc694?<\/h3>\n<p>\uc5b4\ub5a4 \uc0ac\ub78c\ub4e4\uc5d0\uac8c\ub294 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud2b9\ud788 \uc2a4\ud2b8\ub808\uc2a4, \ubc18\ucd94, \ub610\ub294 \uc2e0\uccb4\uc801 \uae34\uc7a5\uc774 \ubb38\uc81c\uc758 \uc77c\ubd80\uc77c \ub54c \uadf8\ub807\uc2b5\ub2c8\ub2e4. \ub9c8\uc74c\ucc59\uae40\uacfc \uc218\uba74\uc5d0 \ub300\ud55c \uc5f0\uad6c\ub294 \ud76c\ub9dd\uc801\uc774\uc9c0\ub9cc \uacb0\uacfc\uac00 \uc5c7\uac08\ub9ac\ubbc0\ub85c, \ub9cc\uc131 \ubd88\uba74\uc5d0 \ub300\ud55c \ub2e8\ub3c5 \uce58\ub8cc\ub77c\uae30\ubcf4\ub2e4 \uc7a0\uc790\uae30 \uc804 \ubcf4\uc870 \uc218\ud589\uc73c\ub85c \ubcf4\ub294 \uac83\uc774 \uac00\uc7a5 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>\uc7a0\ub4e4\uae30 \uc804\uc5d0 \ubc14\ub514 \uc2a4\uce94\uc740 \uc5bc\ub9c8\ub098 \uc624\ub798 \ud574\uc57c \ud558\ub098\uc694?<\/h3>\n<p>\uc2ed \ubd84\uc5d0\uc11c \uc774\uc2ed \ubd84 \uc815\ub3c4\uac00 \uc2e4\uc6a9\uc801\uc778 \ubc94\uc704\uc785\ub2c8\ub2e4. \uc9c0\uce58\uac70\ub098 \uba85\uc0c1\uc774 \ucc98\uc74c\uc774\ub77c\uba74 \ub354 \uc9e7\uc544\ub3c4 \uad1c\ucc2e\uc2b5\ub2c8\ub2e4. \uae38\ub2e4\uace0 \ud574\uc11c \uc790\ub3d9\uc73c\ub85c \ub354 \uc88b\uc740 \uac83\uc740 \uc544\ub2d9\ub2c8\ub2e4. \uac00\uc7a5 \ub3c4\uc6c0\uc774 \ub418\ub294 \uc218\ud589\uc740 \uc2e4\uc81c\ub85c \ubc18\ubcf5\ud558\uac8c \ub418\ub294 \uc218\ud589\uc785\ub2c8\ub2e4.<\/p>\n<h3>\ub9c8\uce58\uae30 \uc804\uc5d0 \uc7a0\ub4e4\uba74 \uc5b4\ub5bb\uac8c \ud558\ub098\uc694?<\/h3>\n<p>\uc644\uc804\ud788 \uad1c\ucc2e\uc2b5\ub2c8\ub2e4. \ub0ae \ub3d9\uc548\uc758 \ub9c8\uc74c\ucc59\uae40\uc5d0\uc11c\ub294 \uae68\uc5b4 \uc788\ub294 \uac83\uc774 \uc758\ub3c4\uc77c \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uc218\uba74\uc744 \uc704\ud55c \ubc14\ub514 \uc2a4\uce94 \uba85\uc0c1\uc5d0\uc11c\ub294 \uc2a4\ub974\ub974 \uc7a0\ub4dc\ub294 \uac83\uc774 \ud5c8\uc6a9\ub429\ub2c8\ub2e4. \ubaa8\ub4e0 \ubab8 \ubd80\uc704\ub97c \ub05d\uae4c\uc9c0 \ud560 \ud544\uc694\ub294 \uc5c6\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>\ubc24\uc5d0 \ubd88\uc548\ud560 \ub54c\ub3c4 \ubc14\ub514 \uc2a4\uce94\uc744 \ud574\ub3c4 \ub418\ub098\uc694?<\/h3>\n<p>\ub124, \ub2e4\ub9cc \ubd80\ub4dc\ub7fd\uac8c \ud558\uc138\uc694. \uc190\uc774\ub098 \ubc1c\ubd80\ud130 \uc2dc\uc791\ud558\uace0, \uac00\uc2b4\uc774\ub098 \ubc30\uc5d0 \uc8fc\uc758\ub97c \uc5b5\uc9c0\ub85c \ub123\uc9c0 \ub9c8\uc138\uc694. \uadf8\uac83\uc774 \ub354 \uc790\uadf9\uc801\uc73c\ub85c \ub290\uaef4\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub354 \uc9e7\uac8c \ud574\ub3c4 \ub429\ub2c8\ub2e4. \ubd88\uc548\uc774\ub098 \uacf5\ud669\uc774 \uc555\ub3c4\uc801\uc73c\ub85c \ub290\uaef4\uc9c4\ub2e4\uba74 \uc804\ubb38\uac00\uc758 \ub3c4\uc6c0\uc744 \ubc1b\uc73c\uc138\uc694.<\/p>\n<h2>\ucd9c\ucc98<\/h2>\n<ol>\n<li>\ube14\ub799 \ub514\uc5d0\uc2a4 \uc678 \uc624\uba85\uc624\ub144. <a href=\"https:\/\/doi.org\/10.1001\/jamainternmed.2014.8081\" target=\"_blank\" rel=\"noopener\">\uc218\uba74 \uc7a5\uc560\uac00 \uc788\ub294 \uace0\ub839\uc790\uc5d0\uc11c \ub9c8\uc74c\ucc59\uae40 \uba85\uc0c1\uacfc \uc218\uba74\uc758 \uc9c8 \ubc0f \ub0ae \ub3d9\uc548\uc758 \ubd88\ud3b8 \uac1c\uc120: \ubb34\uc791\uc704 \uc784\uc0c1\uc2dc\ud5d8.<\/a> \uc790\ub9c8 \ub0b4\uacfc\ud559.<\/li>\n<li>\ub8e8\uc2dc \uc5d0\uc774\uce58\uc5d8 \uc678 \uc774\ucc9c\uc2ed\uad6c\ub144. <a href=\"https:\/\/doi.org\/10.1111\/nyas.13996\" target=\"_blank\" rel=\"noopener\">\uc218\uba74\uc758 \uc9c8\uc5d0 \ub300\ud55c \ub9c8\uc74c\ucc59\uae40 \uba85\uc0c1\uc758 \ud6a8\uacfc: \ubb34\uc791\uc704 \ub300\uc870\uc2dc\ud5d8\uc758 \uccb4\uacc4\uc801 \ubb38\ud5cc\uace0\ucc30\uacfc \uba54\ud0c0\ubd84\uc11d.<\/a> \ub274\uc695\uacfc\ud559\uc544\uce74\ub370\ubbf8 \ud68c\ubcf4.<\/li>\n<li>\ub9ac\uc6b0 \ucf00\uc774 \uc678 \uc774\ucc9c\uc774\uc2ed\ub144. <a href=\"https:\/\/doi.org\/10.1016\/j.ctcp.2020.101132\" target=\"_blank\" rel=\"noopener\">\ucf54\ub85c\ub098\ubc14\uc774\ub7ec\uc2a4\uac10\uc5fc\uc99d \ud658\uc790\uc758 \ubd88\uc548\uacfc \uc218\uba74\uc758 \uc9c8\uc5d0 \ub300\ud55c \uc810\uc9c4\uc801 \uadfc\uc721 \uc774\uc644\uc758 \ud6a8\uacfc.<\/a> \uc784\uc0c1\uc2e4\ubb34 \ubcf4\uc644\uc694\ubc95.<\/li>\n<li>\uc708\ubd80\uc2dc \uc5d4\uc640\uc774 \uc678 \uc774\ucc9c\uce60\ub144. <a href=\"https:\/\/doi.org\/10.1016\/j.explore.2007.08.003\" target=\"_blank\" rel=\"noopener\">\uc218\uba74 \uc7a5\uc560\uc5d0 \ub300\ud55c \ub9c8\uc74c\ucc59\uae40 \uae30\ubc18 \uc2a4\ud2b8\ub808\uc2a4 \uac10\uc18c\uc758 \ud6a8\uacfc: \uccb4\uacc4\uc801 \ubb38\ud5cc\uace0\ucc30.<\/a> \uc775\uc2a4\ud50c\ub85c\uc5b4.<\/li>\n<\/ol>\n<p><em>\uc774 \uae00\uc740 \uc77c\ubc18\uc801\uc778 \uc6f0\ube59\uc744 \uc704\ud55c \uac83\uc774\uba70 \uc758\ub8cc\uc801 \uc870\uc5b8\uc744 \ub300\uc2e0\ud558\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4. \uac74\uac15 \ubb38\uc81c\uac00 \uc788\ub2e4\uba74 \uc790\uaca9\uc744 \uac16\ucd98 \uc804\ubb38\uac00\uc640 \uc0c1\ub2f4\ud558\uc138\uc694.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uce68\ub300\uc5d0 \ub204\uc6cc \uc788\ub294\ub370\ub3c4 \ub9c8\uc74c\uc774 \uc5ec\uc804\ud788 \ud558\ub8e8\ub97c \uc0b4\uace0 \uc788\ub2e4\uba74, \ubc14\ub514 \uc2a4\uce94 \uc218\uba74 \uba85\uc0c1\uc740 \uc544\uc8fc \uce5c\uc808\ud558\uace0 \ub2e8\uc21c\ud558\uac8c \ud574\ubcfc \uc218 \uc788\ub294 \uc77c\uc744 \uc90d\ub2c8\ub2e4. \uc7a0\uc744 \uc5b5\uc9c0\ub85c \ub04c\uc5b4\uc624\ub824 \ud558\uc9c0\u2026<\/p>\n","protected":false},"author":2,"featured_media":1788,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[174],"tags":[],"class_list":["post-1801","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleep"],"_links":{"self":[{"href":"https:\/\/emameditation.com\/blog\/wp-json\/wp\/v2\/posts\/1801","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/emameditation.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/emameditation.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/emameditation.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/emameditation.com\/blog\/wp-json\/wp\/v2\/comments?post=1801"}],"version-history":[{"count":0,"href":"https:\/\/emameditation.com\/blog\/wp-json\/wp\/v2\/posts\/1801\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/emameditation.com\/blog\/wp-json\/wp\/v2\/media\/1788"}],"wp:attachment":[{"href":"https:\/\/emameditation.com\/blog\/wp-json\/wp\/v2\/media?parent=1801"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/emameditation.com\/blog\/wp-json\/wp\/v2\/categories?post=1801"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/emameditation.com\/blog\/wp-json\/wp\/v2\/tags?post=1801"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}