{"id":1885,"date":"2026-09-28T09:05:39","date_gmt":"2026-09-28T09:05:39","guid":{"rendered":"https:\/\/emameditation.com\/blog\/tummo-meditation-guide-2\/"},"modified":"2026-09-28T09:05:39","modified_gmt":"2026-09-28T09:05:39","slug":"tummo-meditation-guide-2","status":"publish","type":"post","link":"https:\/\/emameditation.com\/blog\/ko\/tummo-meditation-guide-2\/","title":{"rendered":"\uc548\uc804\ud55c \ub0b4\uc5f4 \uc218\ud589\uc744 \uc704\ud55c \ud23c\ubaa8 \uba85\uc0c1 \uac00\uc774\ub4dc"},"content":{"rendered":"<p>\uc228\ubaa8 \uba85\uc0c1\uc744 \uac80\uc0c9\ud558\uc168\ub2e4\uba74, \ub2e8\uc21c\ud788 \u201c\ud638\ud761\uc744 \uc9c0\ucf1c\ubcf8\ub2e4\u201d\ubcf4\ub2e4 \ub354 \uc0dd\uc0dd\ud55c \ubb34\uc5b8\uac00\ub97c \ucc3e\uace0 \uacc4\uc2e4\uc9c0\ub3c4 \ubaa8\ub985\ub2c8\ub2e4. \ub530\ub73b\ud568, \uc5d0\ub108\uc9c0, \uc9d1\uc911, \ud639\uc740 \ubab8 \uc548\uc5d0\uc11c \ub354 \uc0b4\uc544 \uc788\uc74c\uc744 \ub290\ub07c\ub294 \ubc29\ubc95\uc744 \uc6d0\ud558\uc2e4 \uc218\ub3c4 \uc788\uc2b5\ub2c8\ub2e4. \uc228\ubaa8\ub294 \uc2e0\ube44\ub86d\uac8c \ub4e4\ub9b4 \uc218 \uc788\uc9c0\ub9cc, \uc874\uc911\uacfc \ubd80\ub4dc\ub7ec\uc6c0\uc73c\ub85c \uc811\uadfc\ud558\uba74 \ub9e4\uc6b0 \uc2e4\uc6a9\uc801\uc778 \uad50\ud6c8\ub3c4 \uc804\ud574 \uc90d\ub2c8\ub2e4. \ubc14\ub85c, \uc8fc\uc758\uac00 \ubab8\uc744 \uacbd\ud5d8\ud558\ub294 \ubc29\uc2dd\uc744 \ubc14\uafbc\ub2e4\ub294 \uc810\uc785\ub2c8\ub2e4.<\/p>\n<h2>\uc228\ubaa8 \uba85\uc0c1\uc774\ub780 \ubb34\uc5c7\uc778\uac00\uc694?<\/h2>\n<p><strong>\uc228\ubaa8 \uba85\uc0c1<\/strong>\uc740 \ud754\ud788 \u201c\ub0b4\uba74\uc758 \ubd88\u201d\ub85c \ubc88\uc5ed\ub418\uba70, \ud2f0\ubca0\ud2b8 \ubd88\uad50\uc758 \uae08\uac15\uc2b9 \uc804\ud1b5\uc5d0\uc11c \ube44\ub86f\ub418\uc5c8\uc2b5\ub2c8\ub2e4. \uc804\ud1b5\uc801\uc778 \ud615\ud0dc\uc5d0\uc11c\ub294 \uc2a4\uc2b9\uacfc \uc81c\uc790\uc758 \uacc4\ubcf4 \uc548\uc5d0\uc11c \uc804\ud574\uc9c0\ub294 \uc2dc\uac01\ud654, \ud638\ud761, \uc790\uc138, \uc9d1\uc911, \uadf8\ub9ac\uace0 \ud2b9\uc815\ud55c \uc5d0\ub108\uc9c0 \uae30\ubc95\uc744 \ud3ec\ud568\ud558\ub294 \uace0\uae09 \uc218\ud589\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc628\ub77c\uc778\uc5d0\uc11c\ub294 \u201c\uc228\ubaa8\u201d\ub77c\ub294 \ub9d0\uc774 \uae4a\uc740 \ud638\ud761, \uc5f4\uc758 \uc2dc\uac01\ud654, \ubab8\uc758 \uc54c\uc544\ucc28\ub9bc\uc744 \uacb0\ud569\ud55c \uc218\ud589\uc744 \ub290\uc2a8\ud558\uac8c \uac00\ub9ac\ud0a4\ub294 \uacbd\uc6b0\uac00 \ub9ce\uc2b5\ub2c8\ub2e4. \uc774 \ucc28\uc774\ub97c \uc194\uc9c1\ud558\uac8c \uc544\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \uc9e7\uc740 \uae00\uc740 \uc548\uc804\ud55c \uc228\ubaa8 \uc601\uac10 \uba85\uc0c1\uc744 \uc18c\uac1c\ud560 \uc218\ub294 \uc788\uc9c0\ub9cc, \uc790\uaca9\uc744 \uac16\ucd98 \uc2a4\uc2b9\uc758 \uc644\uc804\ud55c \uc804\ud1b5 \ud6c8\ub828, \ub9e5\ub77d, \uc548\ub0b4\ub97c \ub300\uc2e0\ud560 \uc218\ub294 \uc5c6\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uc774 \uc218\ud589\uc758 \ud575\uc2ec\uc740 \uac04\ub2e8\ud558\uac8c \ub9d0\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc544\ub7ab\ubc30\uc5d0 \uc8fc\uc758\ub97c \ub450\uace0, \uc791\uc740 \ubd88\uaf43\uc774\ub098 \uc22f\ubd88\uc744 \ub5a0\uc62c\ub9ac\uba70, \ubab8 \uc804\uccb4\ub85c \ub530\ub73b\ud568\uc774 \ud37c\uc9c0\ub294 \ub290\ub08c\uc744 \ub3d5\ub294 \ubc29\uc2dd\uc73c\ub85c \ud638\ud761\ud569\ub2c8\ub2e4. \ubaa9\ud45c\ub294 \uc5f4\uc744 \uc5b5\uc9c0\ub85c \ub9cc\ub4e4\uac70\ub098 \uac15\uc778\ud568\uc744 \uc99d\uba85\ud558\ub294 \uac83\uc774 \uc544\ub2d9\ub2c8\ub2e4. \ub354 \uc9c0\ud61c\ub85c\uc6b4 \ubaa9\ud45c\ub294 \uc548\uc815\uac10, \ubab8\uc5d0 \uba38\ubb34\ub294 \ub290\ub08c, \uadf8\ub9ac\uace0 \uac10\uac01\uacfc\uc758 \ub354 \uce5c\ubc00\ud55c \uad00\uacc4\ub97c \uae30\ub974\ub294 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<blockquote><p>\ub530\ub73b\ud568\uc740 \uc5b5\uc9c0\ub85c \ub9cc\ub4dc\ub294 \uac83\uc774 \uc544\ub2c8\ub77c, \uc8fc\uc758\ub97c \uae30\uc6b8\uc774\ub294 \ubc95\uc744 \ubc30\uc6b0\ub294 \uac83\uc785\ub2c8\ub2e4.<\/p><\/blockquote>\n<h2>\uc228\ubaa8\uac00 \ub3c4\uc6c0\uc744 \uc904 \uc218 \uc788\ub294 \uc810\uacfc \uc6b0\ub9ac\uac00 \uc54c\uc9c0 \ubabb\ud558\ub294 \uc810<\/h2>\n<p>\ud2b9\ud788 \ub9c8\uc74c\ucc59\uae40 \uae30\ubc18 \uc218\ud589\uacfc \ube44\uad50\ud558\uba74, \uc228\ubaa8 \uba85\uc0c1\uc5d0 \ub300\ud55c \ud604\ub300 \uc5f0\uad6c\ub294 \ub9e4\uc6b0 \uc81c\ud55c\uc801\uc785\ub2c8\ub2e4. \ub530\ub77c\uc11c \uc228\ubaa8\uac00 \ubd88\uc548, \uc6b0\uc6b8, \ubd88\uba74, \ub610\ub294 \uc758\ud559\uc801 \uc0c1\ud0dc\ub97c \uce58\ub8cc\ud55c\ub2e4\uace0 \uc785\uc99d\ub418\uc5c8\ub2e4\uace0 \ub9d0\ud558\ub294 \uac83\uc740 \uc624\ud574\ub97c \ubd80\ub97c \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc0ac\ub78c\ub4e4\uc774 \ud754\ud788 \ub9d0\ud558\ub294 \uc77c\uc0c1\uc801 \uc774\uc810\ub4e4, \uc608\ub97c \ub4e4\uc5b4 \uc548\uc815\uac10, \ud65c\ub825, \ucc28\ubd84\ud568, \ubab8\uacfc\uc758 \uc5f0\uacb0\uac10\uc740 \ub300\ubd80\ubd84 \ubcf4\uc7a5\ub41c \uacb0\uacfc\ub77c\uae30\ubcf4\ub2e4 \uac1c\uc778\uc801 \uacbd\ud5d8\uc73c\ub85c \uc774\ud574\ud558\ub294 \uac83\uc774 \uac00\uc7a5 \uc801\uc808\ud569\ub2c8\ub2e4.<\/p>\n<p>\uadf8\ub807\ub2e4\uace0 \ud574\uc11c \ub354 \ub113\uc740 \uba85\uc0c1 \uc5f0\uad6c\uac00 \uad6c\uc870\ud654\ub41c \uba85\uc0c1 \ud504\ub85c\uadf8\ub7a8\uc774 \uc2ec\ub9ac\uc801 \uc2a4\ud2b8\ub808\uc2a4\uc640 \uc6f0\ube59\uc5d0 \ub3c4\uc6c0\uc744 \uc904 \uc218 \uc788\ub2e4\uace0 \uc2dc\uc0ac\ud558\uc9c0 \uc54a\ub294 \uac83\uc740 \uc544\ub2d9\ub2c8\ub2e4. \uc608\ub97c \ub4e4\uc5b4, \uba85\uc0c1\uacfc \ub9c8\uc74c\ucc59\uae40 \uae30\ubc18 \uc911\uc7ac\uc5d0 \ub300\ud55c \uac80\ud1a0 \uc5f0\uad6c\ub294 \ub9ce\uc740 \uc0ac\ub78c\uc5d0\uac8c \uc2a4\ud2b8\ub808\uc2a4\uc640 \uc815\uc2e0\uc801 \uc548\ub155\uc5d0 \ub300\ud574 \uc801\ub2f9\ud55c \uc218\uc900\uc758 \uc774\uc810\uc744 \ubc1c\uacac\ud588\uc2b5\ub2c8\ub2e4. \ub2e4\ub9cc \uacb0\uacfc\ub294 \uc218\ud589, \uc9c0\ub3c4\uc790, \uac1c\uc778\uc758 \uc0c1\ud669\uc5d0 \ub530\ub77c \ub2ec\ub77c\uc9d1\ub2c8\ub2e4. \uc774\ub294 <a href=\"https:\/\/doi.org\/10.1001\/jamainternmed.2013.13018\" target=\"_blank\" rel=\"noopener\">\uace0\uc584 \uc678\uc758 \uba85\uc0c1 \ud504\ub85c\uadf8\ub7a8 \uac80\ud1a0<\/a>\uc640 <a href=\"https:\/\/doi.org\/10.1016\/s0022-3999(03)00573-7\" target=\"_blank\" rel=\"noopener\">\uadf8\ub85c\uc2a4\ub9cc \uc678\uc758 \ub9c8\uc74c\ucc59\uae40 \uae30\ubc18 \uc2a4\ud2b8\ub808\uc2a4 \uac10\uc18c \uba54\ud0c0\ubd84\uc11d<\/a>\uc5d0\uc11c \ud655\uc778\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\ub610\ud55c \ub9c8\uc74c\ucc59\uae40 \uae30\ubc18 \uce58\ub8cc\ub294 \uc77c\ubd80 \uc0c1\ud669\uc5d0\uc11c \ubd88\uc548\uacfc \uc6b0\uc6b8 \uc99d\uc0c1\uc758 \uac1c\uc120\uacfc \uad00\ub828\uc774 \uc788\uc5c8\ub294\ub370, \uc774\ub294 <a href=\"https:\/\/doi.org\/10.1037\/a0018555\" target=\"_blank\" rel=\"noopener\">\ud638\ud504\ub9cc \uc678\uc758 \uba54\ud0c0\ubd84\uc11d \uac80\ud1a0<\/a>\uc5d0\uc11c \uc81c\uc2dc\ub418\uc5c8\uc2b5\ub2c8\ub2e4. \ub354 \ub113\uc740 \uac80\ud1a0\ub4e4\uc740 \ub9c8\uc74c\ucc59\uae40 \uc218\ud589\uc774 \uc815\uc11c \uc870\uc808\uacfc \ubc18\uc751\uc131 \uac10\uc18c \uac19\uc740 \uc2ec\ub9ac\uc801 \uac74\uac15\uc758 \uce21\uba74\uacfc\ub3c4 \uc5f0\uacb0\ub41c\ub2e4\uace0 \uc124\uba85\ud569\ub2c8\ub2e4. \uc774\ub294 <a href=\"https:\/\/doi.org\/10.1016\/j.cpr.2011.04.006\" target=\"_blank\" rel=\"noopener\">\ucf15 \uc678\uc758 \uc2e4\uc99d \uc5f0\uad6c \uac80\ud1a0<\/a>\uc5d0\uc11c \ub17c\uc758\ub429\ub2c8\ub2e4. \uc774\ub7ec\ud55c \uacb0\uacfc\uac00 \uc228\ubaa8 \uace0\uc720\uc758 \ud6a8\uacfc\ub97c \uc99d\uba85\ud558\ub294 \uac83\uc740 \uc544\ub2c8\uc9c0\ub9cc, \uc8fc\uc758\uc640 \ubab8\uc758 \uc54c\uc544\ucc28\ub9bc\uc774 \ub9ce\uc740 \uc0ac\ub78c\uc5d0\uac8c \uc720\uc6a9\ud55c \ub3c4\uad6c\uac00 \ub420 \uc218 \uc788\ub2e4\ub294 \uc2e0\uc911\ud558\uace0 \ud604\uc2e4\uc801\uc778 \uad00\uc810\uc744 \ub4b7\ubc1b\uce68\ud569\ub2c8\ub2e4.<\/p>\n<h2>\ucd08\ubcf4\uc790\ub3c4 \ub530\ub77c \ud560 \uc218 \uc788\ub294 \uc548\uc804\ud55c \uc228\ubaa8 \uc601\uac10 \uc218\ud589<\/h2>\n<p>\ub2e4\uc74c \uc218\ud589\uc740 \uc804\ud1b5\uc801\uc778 \uc228\ubaa8\uc758 \uc644\uc804\ud55c \ubc29\ubc95\uc774 \uc544\ub2d9\ub2c8\ub2e4. \ub0b4\uba74\uc758 \ubd88 \uc774\ubbf8\uc9c0\ub97c \ubc14\ud0d5\uc73c\ub85c \ud55c \ubd80\ub4dc\ub7fd\uace0 \uc811\uadfc\ud558\uae30 \uc26c\uc6b4 \uba85\uc0c1\uc785\ub2c8\ub2e4. \uac15\ud55c \ud638\ud761 \uc815\uc9c0, \ube60\ub978 \ud638\ud761, \ub0c9\ub178\ucd9c\uc740 \ud53c\ud558\uc138\uc694. \uc5b4\uc9c0\ub7fd\uac70\ub098, \ubd88\uc548\ud558\uac70\ub098, \uae34\uc7a5\ub418\uac70\ub098, \uacfc\uc5f4\ub418\ub294 \ub290\ub08c\uc774 \ub4e4\uba74 \uba48\ucd94\uace0 \ud3c9\uc18c \ud638\ud761\uc73c\ub85c \ub3cc\uc544\uc624\uc138\uc694.<\/p>\n<ol>\n<li><strong>\ucc28\ubd84\ud55c \ud658\uacbd\uc744 \uace0\ub974\uc138\uc694.<\/strong> \ub530\ub73b\ud558\uace0 \uc870\uc6a9\ud55c \uacf3\uc5d0 \uc549\uc73c\uc138\uc694. \ucc99\ucd94\ub294 \uace7\uac8c \uc138\uc6b0\ub418 \uacbd\uc9c1\ub418\uc9c0 \uc54a\uac8c \ud558\uc138\uc694. \uc190\uc740 \ud5c8\ubc85\uc9c0\ub098 \uc544\ub7ab\ubc30 \uc704\uc5d0 \ud3b8\ud788 \ub450\uc138\uc694.<\/li>\n<li><strong>\uac04\ub2e8\ud55c \uc758\ub3c4\ub97c \uc138\uc6b0\uc138\uc694.<\/strong> \uc18d\uc73c\ub85c \u201c\ub098\ub294 \ub0b4 \ubab8\uc744 \uc548\uc815\uac10 \uc788\uac8c \ub9cc\ub098\uace0 \uc788\ub2e4\u201d\ub77c\uace0 \ub9d0\ud574 \ubcf4\uc138\uc694. \uc774\ub807\uac8c \ud558\uba74 \uc218\ud589\uc774 \uc131\uacfc \uc911\uc2ec\uc774 \uc544\ub2c8\ub77c \ubfcc\ub9ac\ub0b4\ub9b0 \uc0c1\ud0dc\ub85c \uc720\uc9c0\ub429\ub2c8\ub2e4.<\/li>\n<li><strong>\ud3b8\uc548\ud55c \ud638\ud761\uc73c\ub85c \uc2dc\uc791\ud558\uc138\uc694.<\/strong> \ud3b8\ud558\ub2e4\uba74 \ucf54\ub85c \ud638\ud761\ud558\uc138\uc694. \ub0b4\uc26c\ub294 \uc228\uc774 \ub4e4\uc228\ubcf4\ub2e4 \uc57d\uac04 \uae38\uc5b4\uc9c0\ub3c4\ub85d \ud558\ub418, \uc5b5\uc9c0\ub85c \ud558\uc9c0 \ub9c8\uc138\uc694. \uc548\ub0b4\uac00 \ud544\uc694\ud558\ub2e4\uba74 \uc2dc\uc791\ud558\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 \ud65c\uc6a9\ud574\ub3c4 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc544\ub7ab\ubc30\ub97c \ub290\uaef4 \ubcf4\uc138\uc694.<\/strong> \ubc30\uaf3d \uc544\ub798 \uc190\uac00\ub77d \uba87 \ub9c8\ub514 \uc815\ub3c4 \ub0b4\ub824\uac04 \ubd80\uc704\uc5d0 \uc8fc\uc758\ub97c \ub461\ub2c8\ub2e4. \u201c\uc5d0\ub108\uc9c0\ub97c \ub290\uaef4\uc57c \ud55c\ub2e4\u201d\ub294 \uc0dd\uac01\uc740 \ud544\uc694 \uc5c6\uc2b5\ub2c8\ub2e4. \uc555\ubc15\uac10, \uc6c0\uc9c1\uc784, \uc628\ub3c4, \ud639\uc740 \uac10\uac01\uc774 \uc5c6\ub294 \uc0c1\ud0dc\ub9c8\uc800\ub3c4 \uadf8\ub300\ub85c \uc54c\uc544\ucc28\ub9ac\uba74 \ub429\ub2c8\ub2e4.<\/li>\n<li><strong>\uc791\uc740 \ubd88\uc528\ub97c \ub5a0\uc62c\ub9ac\uc138\uc694.<\/strong> \uc544\ub7ab\ubc30 \uc548\uc5d0 \uc544\uc8fc \uc791\uc740 \ub530\ub73b\ud55c \ube5b\uc774 \uc788\ub2e4\uace0 \uc0c1\uc0c1\ud574 \ubcf4\uc138\uc694. \uc591\ucd08\uc758 \ubd88\uaf43, \uc22f\ubd88, \uae08\ube5b \ubd88\uc528\ucc98\ub7fc\uc694. \ubd80\ub4dc\ub7fd\uace0 \uc548\uc815\ub418\uac8c \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc774\ubbf8\uc9c0\uc5d0 \ub9de\ucdb0 \ud638\ud761\ud558\uc138\uc694.<\/strong> \ub4e4\uc228\ub9c8\ub2e4 \ud638\ud761\uc774 \uadf8 \ubd88\uc528\uc5d0 \uc0b4\uc9dd \uc5f0\ub8cc\ub97c \uc8fc\ub294 \ubaa8\uc2b5\uc73c\ub85c \uc0c1\uc0c1\ud569\ub2c8\ub2e4. \ub0a0\uc228\ub9c8\ub2e4 \ub530\ub73b\ud568\uc774 \ubc30, \uac08\ube44\ubf08, \uac00\uc2b4, \ud314, \ubaa9, \uc5bc\uad74, \ub2e4\ub9ac\ub85c \ud37c\uc838 \ub098\uac04\ub2e4\uace0 \ub5a0\uc62c\ub9bd\ub2c8\ub2e4.<\/li>\n<li><strong>\uac10\uac01\uc5d0 \uba38\ubb34\ub974\uc138\uc694.<\/strong> \ub530\ub73b\ud568\uc774 \ub290\uaef4\uc9c0\uba74 \uc54c\uc544\ucc28\ub9ac\uc138\uc694. \ub290\uaef4\uc9c0\uc9c0 \uc54a\uc544\ub3c4 \uadf8\uac83\uc744 \uc54c\uc544\ucc28\ub9ac\uc138\uc694. \uc774 \uc218\ud589\uc740 \uc131\ucde8\uac00 \uc544\ub2c8\ub77c \uc8fc\uc758\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\ucc9c\ucc9c\ud788 \ub9c8\ubb34\ub9ac\ud558\uc138\uc694.<\/strong> \uc774\ubbf8\uc9c0\ub97c \ub193\uc544\uc90d\ub2c8\ub2e4. \uc549\uc544 \uc788\ub294 \uac10\uac01, \ubc1c, \uc190, \ud638\ud761\uc744 \ub290\uaef4 \ubcf4\uc138\uc694. \ub208\uc744 \ub72c \ub4a4, \uc77c\uc5b4\ub098\uae30 \uc804\uc5d0 \uc7a0\uc2dc \uc2dc\uac04\uc744 \uac00\uc9c0\uc138\uc694.<\/li>\n<\/ol>\n<p>\uc774 \uc218\ud589\uc744 \uc624 \ubd84\uc5d0\uc11c \uc2ed \ubd84 \uc815\ub3c4 \ud574 \ubcf4\uc138\uc694. \uc9e7\uace0 \uafb8\uc900\ud55c \uc5f0\uc2b5\uc774, \uadf9\uc801\uc778 \uac10\uac01\uc744 \uc5b5\uc9c0\ub85c \ub04c\uc5b4\ub0b4\ub824\ub294 \uac83\ubcf4\ub2e4 \ub354 \uc548\uc804\ud558\uace0 \uc720\uc775\ud569\ub2c8\ub2e4. \uc5f4\uc774\ub098 \uc5d0\ub108\uc9c0\ubcf4\ub2e4 \ucc28\ubd84\ud568\uc774 \ub354 \ud544\uc694\ud558\ub2e4\uba74, \ub354 \ub2e8\uc21c\ud55c <a href=\"https:\/\/emameditation.com\/blog\/ko\/gipeun-pyeongon-eul-wihan-annae-iwan-myeongsang\/\">\uae4a\uc740 \ud3c9\uc628\uc744 \uc704\ud55c \uc548\ub0b4 \uc774\uc644 \uba85\uc0c1<\/a>\uc774 \ub354 \ub9de\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h2>\ud754\ud788 \uc800\uc9c0\ub974\ub294 \uc2e4\uc218<\/h2>\n<ul>\n<li><strong>\ud638\ud761\uc744 \uc5b5\uc9c0\ub85c \ud558\uae30.<\/strong> \uac15\ud55c \ud638\ud761\uc740 \uc5b4\uc9c0\ub7ec\uc6c0, \uc800\ub9bc, \ubd88\uc548, \uba4d\ud55c \ub290\ub08c\uc744 \uc77c\uc73c\ud0ac \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ubd80\ub4dc\ub7ec\uc6b0\uba74 \ucda9\ubd84\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc5f4\uc744 \ucad3\uae30.<\/strong> \ub530\ub73b\ud568\uc740 \uc654\ub2e4\uac00 \uc0ac\ub77c\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ubaa9\uc801\uc774 \uc544\ub2c8\ub77c \ubd80\uc218\uc801 \uacb0\uacfc\ub85c \uc5ec\uae30\uc138\uc694.<\/li>\n<li><strong>\ub108\ubb34 \uc774\ub978 \ub0c9\ub178\ucd9c\uc744 \uc2dc\ub3c4\ud558\uae30.<\/strong> \uc228\ubaa8\ub294 \ub54c\ub54c\ub85c \ucd94\uc704\uc640 \uc5f0\uad00\ub418\uc9c0\ub9cc, \ub0c9\uc218 \uc218\ud589\uc740 \uc704\ud5d8\uc744 \ub3d9\ubc18\ud569\ub2c8\ub2e4. \uc790\uaca9\uc744 \uac16\ucd98 \uc548\ub0b4 \uc5c6\uc774 \uc774 \uba85\uc0c1\uc744 \uc5bc\uc74c \ubaa9\uc695, \uaca8\uc6b8 \ub178\ucd9c, \ud638\ud761 \uc815\uc9c0\uc640 \uacb0\ud569\ud558\uc9c0 \ub9c8\uc138\uc694.<\/li>\n<li><strong>\uc2e0\uacbd\uacc4\uc758 \uc2e0\ud638\ub97c \ubb34\uc2dc\ud558\uae30.<\/strong> \uc218\ud589\uc774 \ud765\ubd84\ub418\uac8c \ub9cc\ub4e0\ub2e4\uba74 \ud3c9\uc18c \ud638\ud761\uc73c\ub85c \ubc14\uafb8\uace0, \ub208\uc744 \ub728\uac70\ub098, \uc644\uc804\ud788 \uba48\ucd94\uc138\uc694.<\/li>\n<li><strong>\uc601\uac10\uacfc \uc804\ud1b5\uc744 \ud63c\ub3d9\ud558\uae30.<\/strong> \uc228\ubaa8\uc5d0\uc11c \uc601\uac10\uc744 \ubc1b\uc740 \uc2dc\uac01\ud654\ub294 \uae08\uac15\uc2b9\uc758 \uc815\uc2dd \uc218\ud589\uacfc \uac19\uc740 \uac83\uc774 \uc544\ub2d9\ub2c8\ub2e4. \uc6d0\ub798\uc758 \ub9e5\ub77d\uc744 \uc874\uc911\ud558\uc138\uc694.<\/li>\n<\/ul>\n<p>\uc5b4\ub5a4 \uc0ac\ub78c\ub4e4\uc740 \ubd88\uaf43 \uc774\ubbf8\uc9c0\ub97c \ud798\uc744 \ubd81\ub3cb\ub294 \uac83\uc73c\ub85c \ub290\ub07c\uc9c0\ub9cc, \uc5b4\ub5a4 \uc0ac\ub78c\ub4e4\uc740 \uadf8\uac83\uc774 \ub108\ubb34 \uc790\uadf9\uc801\uc774\ub77c\uace0 \ub290\ub08d\ub2c8\ub2e4. \uadf9\uc2ec\ud55c \uc2a4\ud2b8\ub808\uc2a4 \uc0c1\ud0dc\uc774\uac70\ub098, \ud2b8\ub77c\uc6b0\ub9c8 \ud68c\ubcf5 \uc911\uc774\uac70\ub098, \uacf5\ud669\uc5d0 \ucde8\uc57d\ud558\ub2e4\uba74 \ub0b4\uba74\uc758 \ubd88 \uc774\ubbf8\uc9c0\ub97c \ud0d0\uc0c9\ud558\uae30 \uc804\uc5d0 \ubc14\ub514 \uc2a4\uce94, \uc790\uc5f0\uc2a4\ub7ec\uc6b4 \ud638\ud761, \ubd80\ub4dc\ub7ec\uc6b4 \uc548\ub0b4 \uba85\uc0c1 \uac19\uc740 \uc548\uc815\ud654 \uc218\ud589\ubd80\ud130 \uc2dc\uc791\ud558\uc138\uc694.<\/p>\n<h2>\uc228\ubaa8 \uba85\uc0c1\uc744 \uc77c\uc0c1\uc5d0 \ub123\ub294 \ubc29\ubc95<\/h2>\n<p>\uc228\ubaa8 \uba85\uc0c1\uc740 \uac01\uc131, \ub530\ub73b\ud568, \ubab8\uc5d0 \ubfcc\ub9ac\ub0b4\ub9b0 \uc9d1\uc911\uc774 \ud544\uc694\ud560 \ub54c \ud65c\uc6a9\ud558\uba74 \uc88b\uc2b5\ub2c8\ub2e4. \uc774 \uc774\ubbf8\uc9c0\ub294 \uc5d0\ub108\uc9c0\ub97c \ubd81\ub3cb\uc6b8 \uc218 \uc788\uae30 \ub54c\ubb38\uc5d0, \ub9ce\uc740 \uc0ac\ub78c\ub4e4\uc740 \uc7a0\ub4e4\uae30 \uc9c1\uc804\ubcf4\ub2e4 \uc544\uce68\uc774\ub098 \uc774\ub978 \uc624\ud6c4\ub97c \ub354 \uc120\ud638\ud569\ub2c8\ub2e4.<\/p>\n<p>\uac04\ub2e8\ud55c \uc8fc\uac04 \ub9ac\ub4ec\uc740 \uc774\ub807\uac8c \uad6c\uc131\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4:<\/p>\n<ul>\n<li><strong>\uc774 \ubd84:<\/strong> \uc790\uc5f0\uc2a4\ub7ec\uc6b4 \ud638\ud761\uc73c\ub85c \uac00\ub77c\uc549\uae30.<\/li>\n<li><strong>\uc624 \ubd84:<\/strong> \uc544\ub7ab\ubc30 \ubd88\uc528 \uc2dc\uac01\ud654 \uc218\ud589.<\/li>\n<li><strong>\uc774 \ubd84:<\/strong> \ubab8 \uc804\uccb4 \uc54c\uc544\ucc28\ub9bc \uc18d\uc5d0\uc11c \uc26c\uae30.<\/li>\n<li><strong>\uc77c \ubd84:<\/strong> \uc9c0\uae08 \uae30\ubd84\uc744 \uc0b4\ud53c\uace0 \ud55c \ub2e8\uc5b4\ub85c \uc801\uae30. \ucc28\ubd84\ud568, \ub530\ub73b\ud568, \uc548\uc808\ubd80\uc808, \ub9d1\uc74c, \ud53c\uace4\ud568, \uc911\ub9bd.<\/li>\n<\/ul>\n<p>\uc2dc\uac04\uc774 \uc9c0\ub098\uba74 \ud328\ud134\uc744 \uc0b4\ud3b4\ubcf4\uc138\uc694. \uc774 \uc218\ud589\uc774 \uc548\uc815\uac10\uc744 \uc8fc\ub098\uc694? \uc544\ub2c8\uba74 \uc624\ud788\ub824 \uc2e0\uacbd\uc744 \uace4\ub450\uc11c\uac8c \ud558\ub098\uc694? \uc6c0\uc9c1\uc778 \ub4a4\uac00 \ub354 \uc88b\uc740\uac00\uc694, \uc77c\ud558\uae30 \uc804\uc774 \uc88b\uc740\uac00\uc694, \uc544\ub2c8\uba74 \uc624\ud6c4\uc758 \ucc98\uc9d0\uc774 \uc62c \ub54c \ub3c4\uc6c0\uc774 \ub418\ub098\uc694? \uc218\ud589\uc758 \uc774\uc0c1\ud654\ub41c \ubaa8\uc2b5\ubcf4\ub2e4 \ubab8\uc758 \ubc18\uc751\uc774 \ub354 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<h2>\uc790\uc8fc \ubb3b\ub294 \uc9c8\ubb38<\/h2>\n<h3>\uc228\ubaa8 \uba85\uc0c1\uc740 \ucd08\ubcf4\uc790\uc5d0\uac8c \uc548\uc804\ud55c\uac00\uc694?<\/h3>\n<p>\ubd80\ub4dc\ub7ec\uc6b4 \uc228\ubaa8 \uc601\uac10 \uc2dc\uac01\ud654\ub294 \ub9ce\uc740 \ucd08\ubcf4\uc790\uc5d0\uac8c \uc548\uc804\ud560 \uc218 \uc788\uc73c\uba70, \ud2b9\ud788 \ud638\ud761 \uc815\uc9c0, \uae34\uc7a5, \ub0c9\ub178\ucd9c \uc5c6\uc774 \uc218\ud589\ud560 \ub54c \uadf8\ub807\uc2b5\ub2c8\ub2e4. \uc804\ud1b5\uc801\uc778 \uc228\ubaa8\ub294 \uace0\uae09 \uc218\ud589\uc774\ubbc0\ub85c, \uc644\uc804\ud55c \uc218\ud589\uc744 \ubc30\uc6b0\uace0 \uc2f6\ub2e4\uba74 \uc790\uaca9\uc744 \uac16\ucd98 \uc2a4\uc2b9\uc5d0\uac8c \ubc30\uc6cc\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<h3>\uc228\ubaa8 \uba85\uc0c1\uc740 \uc815\ub9d0 \ubab8\uc744 \ub530\ub73b\ud558\uac8c \ud560 \uc218 \uc788\ub098\uc694?<\/h3>\n<p>\uc77c\ubd80 \uc218\ud589\uc790\ub294 \ub530\ub73b\ud568\uc744 \ub290\uaf08\ub2e4\uace0 \ub9d0\ud558\uba70, \uc774 \uc774\ubbf8\uc9c0\ub294 \uadf8\ub7f0 \uacbd\ud5d8\uc744 \uae38\ub7ec \uc8fc\ub3c4\ub85d \uc124\uacc4\ub418\uc5b4 \uc788\uc2b5\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \ucd08\ubcf4\uc790\ub294 \ubab8\uc758 \uc5f4\uac10\uc73c\ub85c \uc131\ud328\ub97c \ud310\ub2e8\ud574\uc11c\ub294 \uc548 \ub429\ub2c8\ub2e4. \ucc28\ubd84\ud568, \ud604\uc7ac\uc5d0 \uba38\ubb34\ub984, \ubab8\uc5d0 \ub300\ud55c \ub354 \uae4a\uc740 \uc54c\uc544\ucc28\ub9bc\ub9cc\uc73c\ub85c\ub3c4 \uc774\ubbf8 \uc758\ubbf8 \uc788\ub294 \uacb0\uacfc\uc785\ub2c8\ub2e4.<\/p>\n<h3>\uc228\ubaa8 \uba85\uc0c1\uc740 \uc5bc\ub9c8\ub098 \uc624\ub798 \ud574\uc57c \ud558\ub098\uc694?<\/h3>\n<p>\ucc98\uc74c\uc5d0\ub294 \uc624 \ubd84\uc5d0\uc11c \uc2ed \ubd84 \uc815\ub3c4\ub85c \uc2dc\uc791\ud558\uc138\uc694. \uc548\uc815\uc801\uc774\uace0 \ud3b8\uc548\ud558\uac8c \ub290\uaef4\uc9c0\uba74 \uc810\ucc28 \uc2dc\uac04\uc744 \ub298\ub9b4 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc5b4\uc9c0\ub7fd\uac70\ub098, \ubd88\uc548\ud558\uac70\ub098, \uacfc\uc5f4\ub418\uac70\ub098, \ubd88\ud3b8\ud558\uba74 \uba48\ucd94\uace0 \ud3c9\uc18c \ud638\ud761\uc73c\ub85c \ub3cc\uc544\uac00\uc138\uc694.<\/p>\n<h3>\uc228\ubaa8\ub294 \ud638\ud761\ubc95\uacfc \uac19\uc740 \uac83\uc778\uac00\uc694?<\/h3>\n<p>\uc544\ub2c8\uc694. \ud638\ud761\uc740 \ub9ce\uc740 \uc228\ubaa8 \ubc29\ubc95\uc758 \uc77c\ubd80\uc774\uc9c0\ub9cc, \uc228\ubaa8\uc5d0\ub294 \uc2dc\uac01\ud654, \uc9d1\uc911, \uc790\uc138, \uadf8\ub9ac\uace0 \ud2b9\uc815\ud55c \uc601\uc801 \ub9e5\ub77d\ub3c4 \ud3ec\ud568\ub429\ub2c8\ub2e4. \ud604\ub300\uc758 \ud638\ud761 \uc218\ud589\uc740 \uc228\ubaa8\uc758 \uc694\uc18c\ub97c \ube4c\ub824\uc624\uae30\ub3c4 \ud558\uc9c0\ub9cc, \ubc18\ub4dc\uc2dc \uac19\uc740 \uac83\uc740 \uc544\ub2d9\ub2c8\ub2e4.<\/p>\n<h2>\ucd9c\ucc98<\/h2>\n<ol>\n<li><a href=\"https:\/\/doi.org\/10.1001\/jamainternmed.2013.13018\" target=\"_blank\" rel=\"noopener\">\uace0\uc584 \uc678, \uc774\ucc9c\uc2ed\uc0ac\ub144. \uc2ec\ub9ac\uc801 \uc2a4\ud2b8\ub808\uc2a4\uc640 \uc6f0\ube59\uc744 \uc704\ud55c \uba85\uc0c1 \ud504\ub85c\uadf8\ub7a8: \uccb4\uacc4\uc801 \uac80\ud1a0\uc640 \uba54\ud0c0\ubd84\uc11d. \uc790\ub9c8 \ub0b4\uacfc\ud559.<\/a><\/li>\n<li><a href=\"https:\/\/doi.org\/10.1016\/s0022-3999(03)00573-7\" target=\"_blank\" rel=\"noopener\">\uadf8\ub85c\uc2a4\ub9cc \uc678, \uc774\ucc9c\uc0ac\ub144. \ub9c8\uc74c\ucc59\uae40 \uae30\ubc18 \uc2a4\ud2b8\ub808\uc2a4 \uac10\uc18c\uc640 \uac74\uac15\uc0c1\uc758 \uc774\uc810. \uba54\ud0c0\ubd84\uc11d. \uc815\uc2e0\uc2e0\uccb4\uc5f0\uad6c\uc800\ub110.<\/a><\/li>\n<li><a href=\"https:\/\/doi.org\/10.1037\/a0018555\" target=\"_blank\" rel=\"noopener\">\ud638\ud504\ub9cc \uc678, \uc774\ucc9c\uc2ed\ub144. \ub9c8\uc74c\ucc59\uae40 \uae30\ubc18 \uce58\ub8cc\uac00 \ubd88\uc548\uacfc \uc6b0\uc6b8\uc5d0 \ubbf8\uce58\ub294 \uc601\ud5a5: \uba54\ud0c0\ubd84\uc11d \uac80\ud1a0. \uc0c1\ub2f4 \ubc0f \uc784\uc0c1\uc2ec\ub9ac\ud559\uc800\ub110.<\/a><\/li>\n<li><a href=\"https:\/\/doi.org\/10.1016\/j.cpr.2011.04.006\" target=\"_blank\" rel=\"noopener\">\ucf15 \uc678, \uc774\ucc9c\uc2ed\uc77c\ub144. \ub9c8\uc74c\ucc59\uae40\uc774 \uc2ec\ub9ac\uc801 \uac74\uac15\uc5d0 \ubbf8\uce58\ub294 \uc601\ud5a5: \uc2e4\uc99d \uc5f0\uad6c \uac80\ud1a0. \uc784\uc0c1\uc2ec\ub9ac\ud559 \ub9ac\ubdf0.<\/a><\/li>\n<\/ol>\n<p><em>\uc774 \uae00\uc740 \uc77c\ubc18\uc801\uc778 \uc6f0\ube59\uc744 \uc704\ud55c \uac83\uc774\uba70 \uc758\ub8cc \uc870\uc5b8\uc744 \ub300\uc2e0\ud558\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4. \uac74\uac15 \uc0c1\ud0dc\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>\uc228\ubaa8 \uba85\uc0c1\uc744 \uac80\uc0c9\ud558\uc168\ub2e4\uba74, \ub2e8\uc21c\ud788 \u201c\ud638\ud761\uc744 \uc9c0\ucf1c\ubcf8\ub2e4\u201d\ubcf4\ub2e4 \ub354 \uc0dd\uc0dd\ud55c \ubb34\uc5b8\uac00\ub97c \ucc3e\uace0 \uacc4\uc2e4\uc9c0\ub3c4 \ubaa8\ub985\ub2c8\ub2e4. \ub530\ub73b\ud568, \uc5d0\ub108\uc9c0, \uc9d1\uc911, \ud639\uc740 \ubab8 \uc548\uc5d0\uc11c \ub354 \uc0b4\uc544 \uc788\uc74c\uc744 \ub290\ub07c\ub294 \ubc29\ubc95\uc744 \uc6d0\ud558\uc2e4\u2026<\/p>\n","protected":false},"author":2,"featured_media":1872,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[102],"tags":[],"class_list":["post-1885","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meditation"],"_links":{"self":[{"href":"https:\/\/emameditation.com\/blog\/wp-json\/wp\/v2\/posts\/1885","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=1885"}],"version-history":[{"count":0,"href":"https:\/\/emameditation.com\/blog\/wp-json\/wp\/v2\/posts\/1885\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/emameditation.com\/blog\/wp-json\/wp\/v2\/media\/1872"}],"wp:attachment":[{"href":"https:\/\/emameditation.com\/blog\/wp-json\/wp\/v2\/media?parent=1885"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/emameditation.com\/blog\/wp-json\/wp\/v2\/categories?post=1885"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/emameditation.com\/blog\/wp-json\/wp\/v2\/tags?post=1885"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}