{"id":1857,"date":"2026-09-26T09:04:42","date_gmt":"2026-09-26T09:04:42","guid":{"rendered":"https:\/\/emameditation.com\/blog\/gipeun-jam-bul-an-wanhwa-gaideu-myeongsang\/"},"modified":"2026-09-26T09:04:42","modified_gmt":"2026-09-26T09:04:42","slug":"gipeun-jam-bul-an-wanhwa-gaideu-myeongsang","status":"publish","type":"post","link":"https:\/\/emameditation.com\/blog\/ko\/gipeun-jam-bul-an-wanhwa-gaideu-myeongsang\/","title":{"rendered":"\uae4a\uc740 \uc7a0\uacfc \ubd88\uc548 \uc644\ud654\ub97c \uc704\ud55c \uac00\uc774\ub4dc \uba85\uc0c1"},"content":{"rendered":"<p>\ubc24\ub9c8\ub2e4 \ubd88\uc548\uc774 \ucc3e\uc544\uc640 \uc7a0\uc790\ub9ac\uac00 \ub450\ub835\uac8c \ub290\uaef4\uc9c4\ub2e4\uba74, \ub2f9\uc2e0\ub9cc \uadf8\ub7f0 \uac83\uc740 \uc544\ub2d9\ub2c8\ub2e4. \uc218\uba74\uacfc \ubd88\uc548\uc744 \uc704\ud55c \uc548\ub0b4 \uba85\uc0c1\uc740 \uac71\uc815\ubcf4\ub2e4 \ud55c\uacb0 \uc548\uc815\uc801\uc778 \ud750\ub984\uc744 \ub9c8\uc74c\uc774 \ub530\ub77c\uac00\ub3c4\ub85d \ub3c4\uc640\uc8fc\uace0, \ubab8\uc774 \u300c\ubb38\uc81c \ud574\uacb0 \ubaa8\ub4dc\u300d\uc5d0\uc11c \uc26c\ub294 \uc0c1\ud0dc\ub85c \uc62e\uaca8\uac00\uac8c \ud574\uc90d\ub2c8\ub2e4.<\/p>\n<h2>\ubc24\uc5d0 \uc548\ub0b4 \uba85\uc0c1\uc774 \ub3c4\uc6c0\uc774 \ub418\ub294 \uc774\uc720<\/h2>\n<p>\uc548\ub0b4 \uba85\uc0c1\uc740 \ub2e8\uc21c\ud569\ub2c8\ub2e4. \uac15\uc0ac, \ub179\uc74c, \ud639\uc740 \ub300\ubcf8\uc774 \ud638\ud761, \ubab8\uc758 \uac10\uac01, \uc774\ubbf8\uc9c0, \uc774\uc644\uc744 \ub530\ub77c\uac00\ub3c4\ub85d \ubd80\ub4dc\ub7fd\uac8c \uc774\ub055\ub2c8\ub2e4. \uc218\uba74\uacfc \ubd88\uc548\uc5d0\ub294 \uc774\ub7f0 \uc548\ub0b4\uac00 \uc911\uc694\ud569\ub2c8\ub2e4. \ub9c8\uc74c\uc774 \uc9c0\uce58\uace0 \uacfc\ud65c\uc131\ud654\ub41c \uc0c1\ud0dc\uc5d0\uc11c\ub294 \u300c\uadf8\ub0e5 \ud3b8\uc548\ud574\uc838\u300d\ub77c\ub294 \ub9d0\uc774 \ub108\ubb34 \ub9c9\uc5f0\ud558\uac8c \ub290\uaef4\uc9c0\uae30 \ub54c\ubb38\uc785\ub2c8\ub2e4. \ucc28\ubd84\ud55c \ubaa9\uc18c\ub9ac\ub294 \ub2f9\uc2e0\uc5d0\uac8c \uc791\uc9c0\ub9cc \ubd84\uba85\ud55c \ub2e4\uc74c \uac78\uc74c\uc744 \uc90d\ub2c8\ub2e4.<\/p>\n<p>\uc5f0\uad6c \uacb0\uacfc\ub294 \ud76c\ub9dd\uc801\uc774\uc9c0\ub9cc, \ub9c8\ubc95 \uac19\uc740 \ud574\uacb0\ucc45\uc740 \uc544\ub2d9\ub2c8\ub2e4. \ub9c8\uc74c\ucc59\uae40 \uae30\ubc18 \uc2e4\ucc9c\uc740 \ubb34\uc791\uc704 \uc784\uc0c1\uc2dc\ud5d8\uacfc \uc885\ud569 \uac80\ud1a0\uc5d0\uc11c \uc218\uba74\uc758 \uc9c8 \ud5a5\uc0c1\uacfc \uad00\ub828\ub418\uc5b4 \uc654\uc9c0\ub9cc, \uacb0\uacfc\ub294 \uc5f0\uad6c\ub9c8\ub2e4 \ub2e4\ub974\uba70 \uba85\uc0c1\uc774 \ub9cc\uc131 \ubd88\uba74\uc774\ub098 \ubd88\uc548\uc7a5\uc560\ub97c \uce58\ub8cc\ud558\ub294 \uac83\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 \ub178\ub144\uce35\uc758 \uc218\uba74\uc758 \uc9c8\uacfc \ub0ae \ub3d9\uc548\uc758 \uae30\ub2a5 \uc800\ud558\ub97c \uac1c\uc120\ud588\uace0, \ubcf4\ub2e4 \ub113\uc740 \ubc94\uc704\uc758 \uac80\ud1a0\uc5d0\uc11c\ub3c4 \ub9c8\uc74c\ucc59\uae40 \uba85\uc0c1\uc774 \uc218\uba74\uc758 \uc9c8\uc744 \ub3d5\ub294\ub2e4\uace0 \ubcf4\uc558\uc9c0\ub9cc \uc5f0\uad6c \uac04 \ucc28\uc774\ub3c4 \ud568\uaed8 \uc5b8\uae09\ud588\uc2b5\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\uc5d0 \uad00\ud55c \uc784\uc0c1\uc2dc\ud5d8<\/a>; <a href=\"https:\/\/doi.org\/10.1111\/nyas.13996\" target=\"_blank\" rel=\"noopener\">\ub9c8\uc74c\ucc59\uae40\uacfc \uc218\uba74\uc758 \uc9c8\uc5d0 \ub300\ud55c \uccb4\uacc4\uc801 \uac80\ud1a0<\/a>).<\/p>\n<p>\uc7a0\ub4e4\uae30 \uc804\uc758 \ubaa9\ud45c\ub294 \ub9c8\uc74c\uc744 \ube44\uc6b0\ub294 \uac83\uc774 \uc544\ub2d9\ub2c8\ub2e4. \ub9c8\uc74c\uacfc \uc2f8\uc6b0\ub294 \uac83\uc744 \uba48\ucd94\ub294 \uac83\uc785\ub2c8\ub2e4. \uc548\ub0b4 \uba85\uc0c1\uc740 \ub5a0\uc624\ub974\ub294 \uc0dd\uac01\uc744 \uc54c\uc544\ucc28\ub9ac\uace0, \ubab8\uc758 \uae34\uc7a5\uc744 \ub204\uadf8\ub7ec\ub728\ub9ac\uace0, \uc548\uc804\ud55c \ub2fb\uc73c\ub85c \ub2e4\uc2dc \ub3cc\uc544\uc624\ub294 \uc5f0\uc2b5\uc744 \ub3d5\uc2b5\ub2c8\ub2e4. \uadf8 \ub2fb\uc740 \uc228\uc77c \uc218\ub3c4 \uc788\uace0, \ubab8\uc77c \uc218\ub3c4 \uc788\uc73c\uba70, \ud3b8\uc548\ud55c \uc774\ubbf8\uc9c0\uc77c \uc218\ub3c4 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<blockquote>\n<p>\ubab8\uc774 \ub354\ub294 \uc560\uc368 \ubc84\ud2f0\uc9c0 \uc54a\uc544\ub3c4 \ub420 \ub9cc\ud07c \uc548\uc804\ud558\ub2e4\uace0 \ub290\ub084 \ub54c, \uc7a0\uc740 \ud55c\uacb0 \uc27d\uac8c \ucc3e\uc544\uc635\ub2c8\ub2e4.<\/p>\n<\/blockquote>\n<h2>\uc218\uba74\uacfc \ubd88\uc548\uc744 \uc704\ud55c \uc801\uc808\ud55c \uc548\ub0b4 \uba85\uc0c1 \uace0\ub974\uae30<\/h2>\n<p>\ubaa8\ub4e0 \uba85\uc0c1\uc774 \uc7a0\ub4e4\uae30 \uc804\uc5d0\ub3c4 \uc798 \ub9de\ub294 \uac83\uc740 \uc544\ub2d9\ub2c8\ub2e4. \uc5b4\ub5a4 \uc2e4\ucc9c\uc740 \uc131\ucc30\uc801\uc774\uac70\ub098 \ud65c\ub825\uc744 \uc8fc\uac70\ub098 \uac10\uc815\uc801\uc73c\ub85c \uac15\ud558\uac8c \ub290\uaef4\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ubd88\uc548\ud55c \uc218\uba74\uc744 \uc704\ud574\uc11c\ub294 \uc870\uc6a9\ud558\uace0 \uc608\uce21 \uac00\ub2a5\ud558\uba70 \ubab8\uc5d0 \uae30\ubc18\ud55c \ubc29\uc2dd\uc744 \uace0\ub974\uc138\uc694.<\/p>\n<ul>\n<li><strong>\ubc14\ub514 \uc2a4\uce94:<\/strong> \uc5b4\uae68\uac00 \ubb49\uce58\uace0, \ud131\uc774 \uad73\uace0, \ubc30\uac00 \ub4a4\uc22d\uc22d\ud560 \ub54c \uc88b\uc2b5\ub2c8\ub2e4. \ubab8\uc744 \ub530\ub77c \ucc9c\ucc9c\ud788 \uc8fc\uc758\ub97c \uc62e\uae30\ub418, \uc774\uc644\uc744 \uc5b5\uc9c0\ub85c \ub9cc\ub4e4\uc9c0\ub294 \uc54a\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc810\uc9c4\uc801 \uadfc\uc721 \uc774\uc644:<\/strong> \ubab8\uc774 \uacfc\ud558\uac8c \uae34\uc7a5\ub418\uc5b4 \uc788\uc744 \ub54c \uc88b\uc2b5\ub2c8\ub2e4. \uadfc\uc721\uad70\uc744 \ubd80\ub4dc\ub7fd\uac8c \uc870\uc600\ub2e4\uac00 \ud480\uc5b4\uc90d\ub2c8\ub2e4. \uc5f0\uad6c\uc5d0 \ub530\ub974\uba74 \uc810\uc9c4\uc801 \uadfc\uc721 \uc774\uc644\uc740 \uc77c\ubd80 \ud658\uc790\uad70\uc5d0\uc11c \ubd88\uc548\uc744 \uc904\uc774\uace0 \uc218\uba74\uc758 \uc9c8\uc744 \ub192\uc77c \uc218 \uc788\uc9c0\ub9cc, \uadfc\uac70\ub294 \uc0c1\ud669\uc5d0 \ub530\ub77c \ub2e4\ub985\ub2c8\ub2e4(<a href=\"https:\/\/doi.org\/10.1016\/j.ctcp.2020.101132\" target=\"_blank\" rel=\"noopener\">\ubd88\uc548\uacfc \uc218\uba74\uc744 \uc704\ud55c \uc810\uc9c4\uc801 \uadfc\uc721 \uc774\uc644<\/a>).<\/li>\n<li><strong>\ud638\ud761 \uc911\uc2ec \uba85\uc0c1:<\/strong> \uc3df\uc544\uc9c0\ub294 \uc0dd\uac01\uc5d0 \uc548\uc815\uc801\uc778 \ub9ac\ub4ec\uc774 \ud544\uc694\ud560 \ub54c \uc88b\uc2b5\ub2c8\ub2e4. \ubd80\ub4dc\ub7fd\uac8c \uc9c4\ud589\ud558\uc138\uc694. \uc228\uc774 \ub2f5\ub2f5\ud558\uac70\ub098 \ud798\ub4e4\uac8c \ub290\uaef4\uc9c0\ub294 \uae30\ubc95\uc740 \ud53c\ud558\uc138\uc694. \uc2dc\uac01\uc801 \uc548\ub0b4\uac00 \uc88b\ub2e4\uba74, \uc7a0\uc790\ub9ac\uc5d0 \ub4e4\uae30 \uc804\uc5d0 \uc774\ub9c8\uc758 <a href=\"https:\/\/emameditation.com\/blog\/ko\/hoheup-dogu\/\">\ubb34\ub8cc \uc628\ub77c\uc778 \ud638\ud761 \uc5f0\uc2b5<\/a>\uc744 \uba3c\uc800 \ud574\ubcf4\uc154\ub3c4 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc218\uba74 \uc2ec\uc0c1:<\/strong> \ub5a0\ub2e4\ub2c8\ub294 \ub290\ub08c, \ub530\ub73b\ud55c \ub2f4\uc694 \uc544\ub798 \ub204\uc6cc \uc788\ub294 \uc7a5\uba74, \uc870\uc6a9\ud55c \uc232\uae38\uc744 \uac77\ub294 \uc7a5\uba74\ucc98\ub7fc \uc774\ubbf8\uc9c0\uc5d0 \uc798 \ubc18\uc751\ud558\ub294 \ubd84\ub4e4\uc5d0\uac8c \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p>\ucc98\uc74c\uc774\ub77c\uba74 \uc9e7\uac8c \uc2dc\uc791\ud558\uc138\uc694. \uc5f4 \ubd84\uc774\uba74 \ucda9\ubd84\ud569\ub2c8\ub2e4. \ubb34\uc5c7\uc744 \ud574\uc57c \ud560\uc9c0 \ub108\ubb34 \ub9ce\uc774 \uc0dd\uac01\ud558\uace0 \uc2f6\uc9c0 \uc54a\uc740 \ubc24\uc5d0\ub294 \uc804\uc6a9 <a href=\"https:\/\/emameditation.com\/blog\/ko\/jimjeom-jeon-myeongsang\/\">\uc7a0\ub4e4\uae30 \uc804 \uc2ed \ubd84 \uba85\uc0c1<\/a>\ub3c4 \uc2dc\ub3c4\ud574\ubcfc \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h2>\uc218\uba74\uacfc \ubd88\uc548\uc744 \uc704\ud55c \uc2ed\uc774 \ubd84 \uc548\ub0b4 \uba85\uc0c1<\/h2>\n<p>\uc774 \ub0b4\uc6a9\uc744 \ucc9c\ucc9c\ud788 \uc77d\uac70\ub098, \uc790\uc2e0\uc758 \ubaa9\uc18c\ub9ac\ub85c \ub179\uc74c\ud558\uac70\ub098, \uae30\uc5b5\uc5d0 \ub9de\uac8c \ubc14\uafd4\uc11c \uc0ac\uc6a9\ud558\uc138\uc694. \uac01 \ub2e8\uacc4\ub294 \ubd80\ub4dc\ub7fd\uac8c \uc9c4\ud589\ud569\ub2c8\ub2e4. \ub05d\uae4c\uc9c0 \ub2e4 \ud558\uc9c0 \ubabb\ud558\uace0 \uc7a0\ub4e4\uc5c8\ub2e4\uba74 \uc2e4\ud328\uac00 \uc544\ub2d9\ub2c8\ub2e4. \ubc14\ub85c \ub2f9\uc2e0\uc774 \ubc14\ub790\ub358 \ubc29\ud5a5\uc73c\ub85c \uc5f0\uc2b5\uc774 \uc791\ub3d9\ud55c \uac83\uc785\ub2c8\ub2e4.<\/p>\n<ol>\n<li><strong>\ubc29\uc744 \uac00\ub77c\uc549\ud788\uc138\uc694.<\/strong> \ubd88\uc744 \uc5b4\ub461\uac8c \ud558\uace0, \uc54c\ub9bc\uc744 \ub044\uace0, \uc2e4\uc81c\ub85c \uc7a0\ub4dc\ub294 \uc790\uc138\ub85c \ub204\uc6cc\ubcf4\uc138\uc694. \uc190\uc740 \ud3b8\ud55c \uacf3\uc5d0 \ub193\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc9c0\uae08 \ubb34\uc5c7\uc774 \uc788\ub294\uc9c0 \uc54c\uc544\ucc28\ub9ac\uc138\uc694.<\/strong> \ub9c8\uc74c\uc18d\uc73c\ub85c \u300c\ubd88\uc548\uc774 \uc788\uad6c\ub098\u300d \ud639\uc740 \u300c\uc0dd\uac01\uc774 \ub9ce\uad6c\ub098\u300d\ub77c\uace0 \uc870\uc6a9\ud788 \ub9d0\ud574\ubcf4\uc138\uc694. \uc9c0\uae08 \ub2f9\uc7a5 \ud574\uacb0\ud574\uc57c \ud560 \ubb38\uc81c\ub294 \uc544\ub2d9\ub2c8\ub2e4. \uc2e0\uacbd\uacc4\uac00 \uc9c0\uae08 \ud558\uace0 \uc788\ub294 \uc77c\uc77c \ubfd0\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\uc5bc\uad74\uc744 \ud480\uc5b4\uc8fc\uc138\uc694.<\/strong> \uc774\ub9c8\ub97c \ub113\uac8c \ud480\uc5b4\uc90d\ub2c8\ub2e4. \ud131\uc758 \ud798\uc744 \ube7c\uc138\uc694. \ud600\ub97c \ud3b8\uc548\ud788 \ub450\uc138\uc694. \ub208 \uc8fc\ubcc0\uc758 \uc791\uc740 \uadfc\uc721\uc774 \ubb34\uac70\uc6cc\uc9c0\ub294 \ubaa8\uc2b5\uc744 \ub5a0\uc62c\ub824\ubcf4\uc138\uc694.<\/li>\n<li><strong>\ubab8\uc774 \uc9c0\uc9c0\ubc1b\uace0 \uc788\uc74c\uc744 \ub290\uaef4\ubcf4\uc138\uc694.<\/strong> \ubab8\uacfc \uce68\ub300\uac00 \ub9de\ub2ff\ub294 \ubd80\ubd84\uc744 \ub290\uaef4\ubcf4\uc138\uc694. \ubc1c\ub4a4\uafc8\uce58, \uc885\uc544\ub9ac, \uc5c9\ub369\uc774, \ub4f1, \uc5b4\uae68, \uba38\ub9ac. \ub9e4\ud2b8\ub9ac\uc2a4\uac00 \ub354 \ub9ce\uc740 \uc77c\uc744 \ud558\uac8c \ub450\uc138\uc694.<\/li>\n<li><strong>\ub0b4\uc26c\ub294 \uc228\uc744 \uc790\uc5f0\uc2a4\ub7fd\uac8c \uae38\uac8c \ud558\uc138\uc694.<\/strong> \uc5b5\uc9c0\ub85c \ud558\uc9c0 \ub9d0\uace0, \ub4e4\uc774\ub9c8\uc2dc\ub294 \uc228\ubcf4\ub2e4 \ub0b4\uc26c\ub294 \uc228\uc774 \uc870\uae08 \ub354 \ub290\ub824\uc9c0\uac8c \ub450\uc138\uc694. \uc22b\uc790\ub97c \uc138\ub294 \uac83\uc774 \ub3c4\uc6c0\uc774 \ub418\uba74, \ub4e4\uc774\ub9c8\uc2dc\uba70 \uc14b, \ub0b4\uc26c\uba70 \ub137\uc744 \uc2dc\ub3c4\ud574\ubcf4\uc138\uc694.<\/li>\n<li><strong>\uba38\ub9ac\uc5d0\uc11c \ubc1c\ub05d\uc73c\ub85c \uc2a4\uce94\ud558\uc138\uc694.<\/strong> \ubab8\uc744 \ub530\ub77c \ucc9c\ucc9c\ud788 \uc8fc\uc758\ub97c \ub0b4\ub824\ubcf4\uc138\uc694. \uac01 \ubd80\uc704\uc5d0\uc11c \u300c\uc5ec\uae30\ub294 \ud480\ub824\ub3c4 \uad1c\ucc2e\ub2e4\u300d\ub77c\uace0 \ub9d0\ud569\ub2c8\ub2e4. \ud480\ub9ac\uc9c0 \uc54a\ub354\ub77c\ub3c4 \u300c\uc9c0\uae08 \uc774\ub300\ub85c\uc5ec\ub3c4 \uad1c\ucc2e\ub2e4\u300d\ub77c\uace0 \ub9d0\ud574\ubcf4\uc138\uc694.<\/li>\n<li><strong>\uc0dd\uac01\uc774 \uac08 \uacf3\uc744 \uc8fc\uc138\uc694.<\/strong> \uac71\uc815\uc774 \ub5a0\uc624\ub974\uba74, \uadf8\uac83\uc744 \uc2dc\ub0c7\ubb3c\uc5d0 \ub5a0\ub0b4\ub824\uac00\ub294 \uc78e \uc704\uc5d0 \uc62c\ub824\ub193\uac70\ub098 \ub0b4\uc77c \ubcfc \uba54\ubaa8\uc5d0 \uc801\uc5b4\ub450\ub294 \ubaa8\uc2b5\uc744 \ub5a0\uc62c\ub824\ubcf4\uc138\uc694. \uadf8\ub9ac\uace0 \ub2e4\uc2dc \ubab8\uc73c\ub85c \ub3cc\uc544\uc635\ub2c8\ub2e4.<\/li>\n<li><strong>\uc218\uba74\uc6a9 \ubb38\uad6c\ub97c \uc0ac\uc6a9\ud558\uc138\uc694.<\/strong> \uc870\uc6a9\ud788 \ubc18\ubcf5\ud569\ub2c8\ub2e4. \u300c\uc9c0\uae08\uc740 \uace0\uccd0\uc57c \ud560 \uac83\uc774 \uc5c6\ub2e4\u300d \ud639\uc740 \u300c\ubaa8\ub4e0 \uc77c\uc774 \ub05d\ub098\uae30 \uc804\uc5d0\ub3c4 \ub098\ub294 \uc26c\uc5b4\ub3c4 \ub41c\ub2e4\u300d. \ub9d0\uc774 \uc810\uc810 \ub354 \ub290\ub9ac\uace0 \ubd80\ub4dc\ub7ec\uc6cc\uc9c0\uac8c \ub450\uc138\uc694.<\/li>\n<li><strong>\ub178\ub825\uc744 \ub193\uc544\uc8fc\uc138\uc694.<\/strong> \uba85\uc0c1\uc744 \uc798\ud558\ub824\ub294 \ub9c8\uc74c\uc744 \uba48\ucd94\uc138\uc694. \uc8fc\uc758\ub294 \ub290\uc2a8\ud574\uc9c0\uac8c \ub461\ub2c8\ub2e4. \ub2e4\uc74c \uc228, \ub2e4\uc74c \ub530\ub73b\ud568\uc758 \uc790\ub77d, \ub2e4\uc74c \ubb34\uac70\uc6c0\uc758 \uc21c\uac04\uc744 \ub290\uaef4\ubcf4\uc138\uc694.<\/li>\n<\/ol>\n<p>\ubab8\uc758 \uac10\uac01\uc5d0 \uc9d1\uc911\ud558\ub294 \uac83\uc774 \ud2b9\ud788 \ud3b8\uc548\ud558\ub2e4\uba74, \ubcf4\ub2e4 \uc9d1\uc911\ub41c <a href=\"https:\/\/emameditation.com\/blog\/ko\/10-minute-body-scan-sleep-meditation-2\/\">\ubc14\ub514 \uc2a4\uce94 \uc218\uba74 \uba85\uc0c1<\/a>\uc774 \ubc24\ub9c8\ub2e4 \ud574\ubcfc \ub9cc\ud55c \uc88b\uc740 \uc2e4\ucc9c\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h2>\ubd88\uc548\uc774 \uc2ec\ud560 \ub54c\ub3c4 \uc2e4\ucc9c\ud558\uae30 \uc27d\uac8c \ub9cc\ub4dc\ub294 \ubc29\ubc95<\/h2>\n<p>\uc218\uba74 \uba85\uc0c1\uc744 \ubc30\uc6b0\uae30\uc5d0 \uac00\uc7a5 \uc5b4\ub824\uc6b4 \ub54c\ub294 \uc774\ubbf8 \uc9c0\uce58\uace0 \ubd88\uc548\ud560 \ub54c\uc785\ub2c8\ub2e4. \uc7a0\uc790\ub9ac\uc5d0 \ub4e4\uae30 \uc804\uc5d0 \ubbf8\ub9ac \uac78\ub9bc \uc5c6\uc774 \ud560 \uc218 \uc788\uac8c \ub9cc\ub4e4\uc5b4 \ub450\uc138\uc694.<\/p>\n<ul>\n<li><strong>\ud55c \uac00\uc9c0 \ub179\uc74c\uc774\ub098 \ub300\ubcf8\uc744 \uace0\ub974\uc138\uc694.<\/strong> \uc5ec\ub7ec \uc120\ud0dd\uc9c0\ub294 \ub610 \ub2e4\ub978 \uacb0\uc815\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc77c\uc8fc\uc77c \ub3d9\uc548 \uac19\uc740 \uba85\uc0c1\uc744 \uc0ac\uc6a9\ud574 \ubab8\uc774 \uadf8 \ud750\ub984\uc744 \uc775\ud788\uac8c \ud574\ubcf4\uc138\uc694.<\/li>\n<li><strong>\ubd88\uc548\uc774 \uc808\uc815\uc5d0 \uc774\ub974\uae30 \uc804\uc5d0 \uc2dc\uc791\ud558\uc138\uc694.<\/strong> \ud55c \uc2dc\uac04\uc9f8 \uac71\uc815\uc774 \uc18c\uc6a9\ub3cc\uc774\uce5c \ub4a4\uac00 \uc544\ub2c8\ub77c, \uae34\uc7a5\uc774 \ucc98\uc74c \ub290\uaef4\uc9c8 \ub54c \uc2dc\uc791\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc74c\ub7c9\uc740 \ub0ae\uac8c \ub450\uc138\uc694.<\/strong> \ubaa9\uc18c\ub9ac\ub294 \ub530\ub77c\uac00\uc57c \ud558\ub294 \uacf5\uc5f0\uc774 \uc544\ub2c8\ub77c, \ubc30\uacbd\uc5d0\uc11c \ud568\uaed8 \uc788\ub294 \uc874\uc7ac\ucc98\ub7fc \ub290\uaef4\uc838\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc2dc\uac04\uc744 \ud655\uc778\ud558\uc9c0 \ub9c8\uc138\uc694.<\/strong> \uc2dc\uacc4\ub97c \uc790\uafb8 \ubcf4\uba74 \uc555\ubc15\uc774 \ub354\ud574\uc9c0\uae30 \uc27d\uc2b5\ub2c8\ub2e4. \uac00\ub2a5\ud558\ub2e4\uba74 \uc2dc\uacc4\ub97c \ub3cc\ub824\ub193\uc73c\uc138\uc694.<\/li>\n<li><strong>\uae68\uc5b4 \uc788\uc5b4\ub3c4 \uad1c\ucc2e\ub2e4\uace0 \ud5c8\ub77d\ud558\uc138\uc694.<\/strong> \uc5ed\uc124\uc801\uc73c\ub85c, \uc7a0\uc744 \uc5b5\uc9c0\ub85c \uc6d0\ud560\uc218\ub85d \uc7a0\uc740 \ub35c \uc548\uc804\ud558\uac8c \ub290\uaef4\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc26c\ub294 \uc5f0\uc2b5\uc744 \ud558\uace0, \uc7a0\uc740 \uc62c \uc218 \uc788\uc744 \ub54c \uc624\uac8c \ub450\uc138\uc694.<\/li>\n<\/ul>\n<p>\uba85\uc0c1 \uc911\uc5d0 \uad34\ub85c\uc6b4 \uae30\uc5b5, \uacf5\ud669, \ud639\uc740 \ubab8 \uc548\uc5d0 \uac07\ud78c \ub4ef\ud55c \ub290\ub08c\uc774 \uc62c\ub77c\uc624\uba74 \uba48\ucd94\uace0 \ub208\uc744 \ub728\uc138\uc694. \ub300\uc2e0 \uc811\uc9c0 \uc5f0\uc2b5\uc744 \ud574\ubcf4\uc138\uc694. \ubc29 \uc548\uc744 \ub458\ub7ec\ubcf4\uace0, \uc911\ub9bd\uc801\uc778 \ubb3c\uac74 \ub2e4\uc12f \uac00\uc9c0\ub97c \uc774\ub984 \ubd99\uc774\uace0, \ubc1c\ubc14\ub2e5\uc758 \uac10\uac01\uc744 \ub290\ub07c\uace0, \ubab8 \ubc14\uae65\uc758 \uac83\uc5d0 \uc8fc\uc758\ub97c \ub450\uc138\uc694. \uba85\uc0c1\uc740 \uc5b5\uc9c0\ub85c \ubc84\ud168\uc57c \ud558\ub294 \uac83\uc774 \uc544\ub2c8\ub77c, \uc0c1\ud669\uc5d0 \ub9de\uac8c \ubc14\uafc0 \uc218 \uc788\uc5b4\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<h2>\uc0c8\ubcbd \uc138 \uc2dc\uc5d0 \ubd88\uc548\uc73c\ub85c \uae7c\uc744 \ub54c \ud560 \uc77c<\/h2>\n<p>\ud55c\ubc24\uc911\uc758 \ubd88\uc548\uc740 \uc138\uc0c1\uc774 \uc870\uc6a9\ud558\uace0 \uc0dd\uac01\ud558\ub294 \ub1cc\uac00 \uc9c0\uccd0 \uc788\uc5b4\uc11c \ub354 \uadf8\ub7f4\ub4ef\ud558\uac8c \ub290\uaef4\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ubc18\uc751\uc740 \ub2e8\uc21c\ud558\uac8c \uc720\uc9c0\ud558\uc138\uc694.<\/p>\n<ol>\n<li><strong>\uac71\uc815\uacfc \ud765\uc815\ud558\uc9c0 \ub9c8\uc138\uc694.<\/strong> \u300c\uc9c0\uae08\uc740 \uacc4\ud68d\ud560 \uc2dc\uac04\uc774 \uc544\ub2c8\uc57c\u300d\ub77c\uace0 \uc790\uc2e0\uc5d0\uac8c \ub9d0\ud558\uc138\uc694.<\/li>\n<li><strong>\uac10\uac01\uc73c\ub85c \ub3cc\uc544\uac00\uc138\uc694.<\/strong> \ubca0\uac1c, \ub2f4\uc694, \uacf5\uae30\uc758 \uc628\ub3c4, \ubab8\uc758 \ubb34\uac8c\ub97c \ub290\uaef4\ubcf4\uc138\uc694.<\/li>\n<li><strong>\ub354 \uc9e7\uc740 \uba85\uc0c1\uc744 \uc0ac\uc6a9\ud558\uc138\uc694.<\/strong> \uc138 \ubd84 \ubc14\ub514 \uc2a4\uce94\uc774\ub098 \uc870\uc6a9\ud788 \ubc18\ubcf5\ud558\ub294 \ud558\ub098\uc758 \uc548\uc815 \ubb38\uad6c\ub97c \uc2dc\ub3c4\ud574\ubcf4\uc138\uc694.<\/li>\n<li><strong>\uc815\ub9d0 \ub610\ub837\ud558\uac8c \uae68\uc5b4 \uc788\ub2e4\uba74, \ubd80\ub4dc\ub7fd\uac8c \ub2e4\uc2dc \ub9de\ucd94\uc138\uc694.<\/strong> \uc5b4\ub461\uace0 \uc870\uc6a9\ud55c \uacf3\uc5d0 \uba87 \ubd84 \uc549\uc544 \uc788\uc73c\uc138\uc694. \ubc1d\uc740 \ube5b\uacfc \uc790\uadf9\uc801\uc778 \ub0b4\uc6a9\uc740 \ud53c\ud558\uc138\uc694. \uc878\uc74c\uc774 \ub2e4\uc2dc \ub3cc\uc544\uc624\uba74 \uce68\ub300\ub85c \ub3cc\uc544\uac11\ub2c8\ub2e4.<\/li>\n<\/ol>\n<p>\ubd88\uba74\uc774 \uacc4\uc18d\ub418\uac70\ub098, \ubd88\uc548\uc774 \uc2ec\ud558\uac70\ub098, \uc678\uc0c1 \uc99d\uc0c1\uc774\ub098 \uacf5\ud669 \ubc1c\uc791\uc774 \uc788\ub2e4\uba74, \uc548\ub0b4 \uba85\uc0c1\uc740 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc9c0\ub9cc \uc720\uc77c\ud55c \uc9c0\uc6d0\uc774 \ub418\uc5b4\uc11c\ub294 \uc548 \ub429\ub2c8\ub2e4. \uc790\uaca9\uc744 \uac16\ucd98 \uc784\uc0c1\uc758\uac00 \ub2f9\uc2e0\uc758 \uacbd\ud5d8\uc5d0 \ub9de\ub294 \ub3cc\ubd04\uc744 \ucc3e\ub3c4\ub85d \ub3c4\uc640\uc904 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h2>\uc790\uc8fc \ubb3b\ub294 \uc9c8\ubb38<\/h2>\n<h3>\uc218\uba74\uacfc \ubd88\uc548\uc744 \uc704\ud55c \uc548\ub0b4 \uba85\uc0c1\uc740 \uc5bc\ub9c8\ub098 \uae38\uc5b4\uc57c \ud558\ub098\uc694?<\/h3>\n<p>\uc2ed \ubd84\uc5d0\uc11c \uc2ed\uc624 \ubd84 \uc815\ub3c4\ub85c \uc2dc\uc791\ud558\uc138\uc694. \ubab8\uc744 \uac00\ub77c\uc549\ud788\uae30\uc5d0 \ucda9\ubd84\ud558\uace0, \ud574\uc57c \ud560 \uc77c\ucc98\ub7fc \ub290\uaef4\uc9c0\uc9c0 \uc54a\uc744 \ub9cc\ud07c \uc9e7\uc2b5\ub2c8\ub2e4. \ub354 \ube68\ub9ac \uc7a0\ub4e4\uba74 \ub05d\uae4c\uc9c0 \ud560 \ud544\uc694\ub294 \uc5c6\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>\uacc4\uc18d \ub534\uc0dd\uac01\uc774 \ub098\ub3c4 \uad1c\ucc2e\ub098\uc694?<\/h3>\n<p>\ub124. \ud2b9\ud788 \ubd88\uc548\ud560 \ub54c\ub294 \ub534\uc0dd\uac01\uc774 \ub4dc\ub294 \uac83\uc774 \uc790\uc5f0\uc2a4\ub7fd\uc2b5\ub2c8\ub2e4. \uc774 \uc5f0\uc2b5\uc740 \uc644\ubcbd\ud55c \uc9d1\uc911\uc774 \uc544\ub2c8\ub77c, \uc2a4\uc2a4\ub85c\ub97c \ube44\ub09c\ud558\uc9c0 \uc54a\uc73c\uba74\uc11c \ubd80\ub4dc\ub7fd\uac8c \ub2e4\uc2dc \ub3cc\uc544\uc624\ub294 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<h3>\uce68\ub300\uc5d0\uc11c \uba85\uc0c1\ud574\uc57c \ud558\ub098\uc694, \uc544\ub2c8\uba74 \ub2e4\ub978 \uacf3\uc774 \uc88b\ub098\uc694?<\/h3>\n<p>\uc218\uba74 \uba85\uc0c1\uc740 \uc26c\ub294 \uac83\uc774 \ubaa9\uc801\uc774\ubbc0\ub85c \ubcf4\ud1b5 \uce68\ub300\uc5d0\uc11c \ud574\ub3c4 \uad1c\ucc2e\uc2b5\ub2c8\ub2e4. \uce68\ub300\uc5d0\uc11c \ub2f5\ub2f5\ud568\uc744 \ub290\ub080\ub2e4\uba74, \uc758\uc790\uc5d0\uc11c \uba87 \ubd84 \uc5f0\uc2b5\ud55c \ub4a4 \ub354 \uc878\ub9b4 \ub54c \ub2e4\uc2dc \ub3cc\uc544\uc624\uc138\uc694.<\/p>\n<h3>\uc548\ub0b4 \uba85\uc0c1\uc774 \ubd88\uc548 \uce58\ub8cc\ub97c \ub300\uc2e0\ud560 \uc218 \uc788\ub098\uc694?<\/h3>\n<p>\uc544\ub2c8\uc694. \uc548\ub0b4 \uba85\uc0c1\uc740 \ub3c4\uc6c0\uc774 \ub418\ub294 \uc6f0\ube59 \ub3c4\uad6c\uc77c \uc218 \uc788\uc9c0\ub9cc, \uce58\ub8cc\ub098 \uc758\ud559\uc801 \ub3cc\ubd04, \uc704\uae30 \uc9c0\uc6d0\uc744 \ub300\uc2e0\ud560 \uc218\ub294 \uc5c6\uc2b5\ub2c8\ub2e4. \ubd88\uc548\uc774 \uc2ec\ud558\uac70\ub098 \uc624\ub798\uac00\uac70\ub098 \uc77c\uc0c1\uc0dd\ud65c\uc5d0 \uc601\ud5a5\uc744 \uc900\ub2e4\uba74 \uc790\uaca9 \uc788\ub294 \uc804\ubb38\uac00\uc640 \uc0c1\ub2f4\ud558\uc138\uc694.<\/p>\n<h2>\ucd9c\ucc98<\/h2>\n<ol>\n<li>\ube14\ub799 \uc678. \uc774\ucc9c\uc2ed\uc624\ub144. \ub9c8\uc74c\ucc59\uae40 \uba85\uc0c1\uacfc \uc218\uba74\uc7a5\uc560\uac00 \uc788\ub294 \ub178\ub144\uce35\uc758 \uc218\uba74\uc758 \uc9c8 \ubc0f \ub0ae \ub3d9\uc548\uc758 \uae30\ub2a5 \uc800\ud558 \uac1c\uc120: \ubb34\uc791\uc704 \uc784\uc0c1\uc2dc\ud5d8. <em>\uc790\ub9c8 \ub0b4\uacfc\ud559<\/em>. \u2014 <a href=\"https:\/\/doi.org\/10.1001\/jamainternmed.2014.8081\" target=\"_blank\" rel=\"noopener\">https:\/\/doi.org\/10.1001\/jamainternmed.2014.8081<\/a><\/li>\n<li>\ub8e8\uc2dc \uc678. \uc774\ucc9c\uc2ed\uad6c\ub144. \ub9c8\uc74c\ucc59\uae40 \uba85\uc0c1\uc774 \uc218\uba74\uc758 \uc9c8\uc5d0 \ubbf8\uce58\ub294 \uc601\ud5a5: \ubb34\uc791\uc704 \ub300\uc870\uc2dc\ud5d8\uc758 \uccb4\uacc4\uc801 \uac80\ud1a0 \ubc0f \uba54\ud0c0\ubd84\uc11d. <em>\ub274\uc695\uacfc\ud559\uc544\uce74\ub370\ubbf8 \uc5f0\ubcf4<\/em>. \u2014 <a href=\"https:\/\/doi.org\/10.1111\/nyas.13996\" target=\"_blank\" rel=\"noopener\">https:\/\/doi.org\/10.1111\/nyas.13996<\/a><\/li>\n<li>\ub9ac\uc6b0 \uc678. \uc774\ucc9c\uc774\uc2ed\ub144. \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. <em>\uc784\uc0c1\uc2e4\ucc9c \ubcf4\uc644\uc694\ubc95<\/em>. \u2014 <a href=\"https:\/\/doi.org\/10.1016\/j.ctcp.2020.101132\" target=\"_blank\" rel=\"noopener\">https:\/\/doi.org\/10.1016\/j.ctcp.2020.101132<\/a><\/li>\n<\/ol>\n<p><em>\uc774 \uae00\uc740 \uc77c\ubc18\uc801\uc778 \uc6f0\ube59\uc744 \uc704\ud55c \uac83\uc774\uba70 \uc758\ud559\uc801 \ub3cc\ubd04\uc744 \ub300\uccb4\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\ud574 \uc8fc\uc138\uc694.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ubc24\ub9c8\ub2e4 \ubd88\uc548\uc774 \ucc3e\uc544\uc640 \uc7a0\uc790\ub9ac\uac00 \ub450\ub835\uac8c \ub290\uaef4\uc9c4\ub2e4\uba74, \ub2f9\uc2e0\ub9cc \uadf8\ub7f0 \uac83\uc740 \uc544\ub2d9\ub2c8\ub2e4. \uc218\uba74\uacfc \ubd88\uc548\uc744 \uc704\ud55c \uc548\ub0b4 \uba85\uc0c1\uc740 \uac71\uc815\ubcf4\ub2e4 \ud55c\uacb0 \uc548\uc815\uc801\uc778 \ud750\ub984\uc744 \ub9c8\uc74c\uc774 \ub530\ub77c\uac00\ub3c4\ub85d \ub3c4\uc640\uc8fc\uace0, \ubab8\uc774 \u300c\ubb38\uc81c\u2026<\/p>\n","protected":false},"author":2,"featured_media":1844,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[174],"tags":[],"class_list":["post-1857","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\/1857","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=1857"}],"version-history":[{"count":0,"href":"https:\/\/emameditation.com\/blog\/wp-json\/wp\/v2\/posts\/1857\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/emameditation.com\/blog\/wp-json\/wp\/v2\/media\/1844"}],"wp:attachment":[{"href":"https:\/\/emameditation.com\/blog\/wp-json\/wp\/v2\/media?parent=1857"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/emameditation.com\/blog\/wp-json\/wp\/v2\/categories?post=1857"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/emameditation.com\/blog\/wp-json\/wp\/v2\/tags?post=1857"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}