{"id":1912,"date":"2026-09-30T09:05:11","date_gmt":"2026-09-30T09:05:11","guid":{"rendered":"https:\/\/emameditation.com\/blog\/shoshinsha-mindfulness-meisou-koza\/"},"modified":"2026-09-30T09:05:11","modified_gmt":"2026-09-30T09:05:11","slug":"shoshinsha-mindfulness-meisou-koza","status":"publish","type":"post","link":"https:\/\/emameditation.com\/blog\/ja\/shoshinsha-mindfulness-meisou-koza\/","title":{"rendered":"\u521d\u5fc3\u8005\u306b\u304a\u3059\u3059\u3081\u306e\u30de\u30a4\u30f3\u30c9\u30d5\u30eb\u30cd\u30b9\u7791\u60f3\u8b1b\u5ea7"},"content":{"rendered":"<p>\u3082\u3057\u30de\u30a4\u30f3\u30c9\u30d5\u30eb\u30cd\u30b9\u7791\u60f3\u306e\u30b3\u30fc\u30b9\u3092\u63a2\u3057\u3066\u3044\u308b\u306a\u3089\u3001\u305f\u3060\u3082\u3046\u4e00\u672c\u52d5\u753b\u3092\u898b\u308b\u4ee5\u4e0a\u306e\u3082\u306e\u3092\u6c42\u3081\u3066\u3044\u308b\u306e\u304b\u3082\u3057\u308c\u307e\u305b\u3093\u3002\u5fc5\u8981\u306a\u306e\u306f\u3001\u5f62\u306e\u3042\u308b\u5b66\u3073\u3001\u5b89\u5b9a\u3057\u305f\u6848\u5185\u5f79\u3001\u305d\u3057\u3066\u8907\u96d1\u306a\u65e5\u5e38\u306b\u7121\u7406\u306a\u304f\u7d44\u307f\u8fbc\u3081\u308b\u5b9f\u8df5\u3067\u306f\u306a\u3044\u3067\u3057\u3087\u3046\u304b\u3002\u3088\u3044\u30b3\u30fc\u30b9\u306f\u3001\u5b8c\u5168\u306b\u9759\u304b\u306a\u5fc3\u3092\u7d04\u675f\u3057\u307e\u305b\u3093\u3002\u304b\u308f\u308a\u306b\u3001\u63fa\u308c\u308b\u5fc3\u306b\u3082\u3063\u3068\u843d\u3061\u7740\u3044\u3066\u3001\u6b63\u76f4\u306b\u3001\u4e01\u5be7\u306b\u5411\u304d\u5408\u3046\u65b9\u6cd5\u3092\u6559\u3048\u3066\u304f\u308c\u307e\u3059\u3002<\/p>\n<h2>\u30de\u30a4\u30f3\u30c9\u30d5\u30eb\u30cd\u30b9\u7791\u60f3\u306e\u30b3\u30fc\u30b9\u3067\u5b9f\u969b\u306b\u5b66\u3076\u3053\u3068<\/h2>\n<p>\u30de\u30a4\u30f3\u30c9\u30d5\u30eb\u30cd\u30b9\u7791\u60f3\u3068\u306f\u3001\u4eca\u3053\u306e\u77ac\u9593\u306e\u4f53\u9a13\u306b\u3001\u5224\u65ad\u3067\u306f\u306a\u304f\u597d\u5947\u5fc3\u3092\u3082\u3063\u3066\u6ce8\u610f\u3092\u5411\u3051\u308b\u7df4\u7fd2\u3067\u3059\u3002\u30b3\u30fc\u30b9\u3067\u306f\u3001\u305d\u306e\u30b7\u30f3\u30d7\u30eb\u306a\u8003\u3048\u65b9\u3092\u3001\u8a98\u5c0e\u5b9f\u8df5\u3001\u5bfe\u8a71\u3001\u305d\u3057\u3066\u5c0f\u3055\u306a\u5bb6\u5ead\u3067\u306e\u7df4\u7fd2\u3078\u3068\u843d\u3068\u3057\u8fbc\u307f\u3001\u8eab\u306b\u3064\u3051\u3084\u3059\u3044\u5f62\u306b\u3057\u3066\u3044\u304d\u307e\u3059\u3002<\/p>\n<p>\u3088\u304f\u8a2d\u8a08\u3055\u308c\u305f\u30de\u30a4\u30f3\u30c9\u30d5\u30eb\u30cd\u30b9\u7791\u60f3\u306e\u30b3\u30fc\u30b9\u306b\u306f\u3001\u305f\u3044\u3066\u3044\u6b21\u306e\u3088\u3046\u306a\u5185\u5bb9\u304c\u542b\u307e\u308c\u307e\u3059\u3002<\/p>\n<ul>\n<li><strong>\u6ce8\u610f\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\uff1a<\/strong>\u547c\u5438\u3001\u4f53\u3001\u97f3\u3001\u611f\u899a\u306a\u3069\u3001\u3072\u3068\u3064\u306e\u62e0\u308a\u6240\u306b\u4f55\u5ea6\u3082\u623b\u308b\u7df4\u7fd2\u3002<\/li>\n<li><strong>\u8eab\u4f53\u3078\u306e\u6c17\u3065\u304d\uff1a<\/strong>\u7dca\u5f35\u3001\u75b2\u308c\u3001\u305d\u308f\u305d\u308f\u3001\u6e29\u304b\u3055\u3001\u697d\u3055\u306a\u3069\u306b\u3001\u3059\u3050\u306b\u76f4\u305d\u3046\u3068\u305b\u305a\u6c17\u3065\u304f\u3053\u3068\u3002<\/li>\n<li><strong>\u601d\u8003\u3068\u306e\u5411\u304d\u5408\u3044\u65b9\uff1a<\/strong>\u601d\u8003\u3092\u3001\u5f93\u308f\u306a\u3051\u308c\u3070\u306a\u3089\u306a\u3044\u547d\u4ee4\u3067\u306f\u306a\u304f\u3001\u5fc3\u306e\u4e2d\u3067\u8d77\u3053\u308b\u51fa\u6765\u4e8b\u3068\u3057\u3066\u898b\u308b\u3053\u3068\u3002<\/li>\n<li><strong>\u611f\u60c5\u306e\u5b89\u5b9a\uff1a<\/strong>\u3064\u3089\u3044\u611f\u60c5\u306b\u306e\u307f\u8fbc\u307e\u308c\u305a\u3001\u305d\u3053\u306b\u4f59\u767d\u3092\u3064\u304f\u308b\u3053\u3068\u3002<\/li>\n<li><strong>\u65e5\u5e38\u306e\u30de\u30a4\u30f3\u30c9\u30d5\u30eb\u30cd\u30b9\uff1a<\/strong>\u6b69\u304f\u3001\u98df\u3079\u308b\u3001\u4f1a\u8a71\u3059\u308b\u3001\u30b9\u30c8\u30ec\u30b9\u306e\u9ad8\u3044\u5834\u9762\u306b\u3082\u6c17\u3065\u304d\u3092\u6301\u3061\u8fbc\u3080\u3053\u3068\u3002<\/li>\n<\/ul>\n<p>\u30b3\u30fc\u30b9\u306b\u306f\u3001\u306e\u3061\u306b\uff2d\uff22\uff33\uff32\u3001\uff2d\uff22\uff23\uff34\u3001\u4e16\u4fd7\u7684\u30de\u30a4\u30f3\u30c9\u30d5\u30eb\u30cd\u30b9\u3001\u6148\u60b2\u306b\u57fa\u3065\u304f\u30de\u30a4\u30f3\u30c9\u30d5\u30eb\u30cd\u30b9\u3001\u521d\u5fc3\u8005\u5411\u3051\u7791\u60f3\u306a\u3069\u306e\u540d\u79f0\u304c\u3064\u3044\u3066\u3044\u308b\u3053\u3068\u304c\u3042\u308a\u307e\u3059\u3002\uff2d\uff22\uff33\uff32\u306f\u901a\u5e38\u3001\u30de\u30a4\u30f3\u30c9\u30d5\u30eb\u30cd\u30b9\u306b\u57fa\u3065\u304f\u30b9\u30c8\u30ec\u30b9\u4f4e\u6e1b\u3092\u6307\u3057\u307e\u3059\u3002\uff2d\uff22\uff23\uff34\u306f\u30de\u30a4\u30f3\u30c9\u30d5\u30eb\u30cd\u30b9\u3068\u8a8d\u77e5\u7642\u6cd5\u306e\u8003\u3048\u65b9\u3092\u7d44\u307f\u5408\u308f\u305b\u305f\u3082\u306e\u3067\u3001\u7279\u306b\u6c17\u5206\u306e\u4e0d\u8abf\u304c\u3042\u308b\u5834\u5408\u306b\u306f\u3001\u9069\u5207\u306a\u8a13\u7df4\u3092\u53d7\u3051\u305f\u4eba\u304c\u6559\u3048\u308b\u306e\u304c\u671b\u307e\u3057\u3044\u3067\u3059\u3002<\/p>\n<blockquote>\n<p>\u30de\u30a4\u30f3\u30c9\u30d5\u30eb\u30cd\u30b9\u3068\u306f\u3001\u5fc3\u3092\u9759\u304b\u306b\u3059\u308b\u3053\u3068\u3067\u306f\u306a\u304f\u3001\u9759\u304b\u3067\u306a\u3044\u3068\u304d\u306b\u3084\u3055\u3057\u304f\u3042\u308b\u3053\u3068\u3092\u5b66\u3076\u3053\u3068\u3067\u3059\u3002<\/p>\n<\/blockquote>\n<h2>\u7814\u7a76\u3067\u308f\u304b\u3063\u3066\u3044\u308b\u3053\u3068\u3001\u308f\u304b\u3063\u3066\u3044\u306a\u3044\u3053\u3068<\/h2>\n<p>\u30de\u30a4\u30f3\u30c9\u30d5\u30eb\u30cd\u30b9\u306b\u95a2\u3059\u308b\u7814\u7a76\u306f\u524d\u5411\u304d\u306a\u7d50\u679c\u3092\u793a\u3057\u3066\u3044\u307e\u3059\u304c\u3001\u5947\u8de1\u306e\u3088\u3046\u306a\u52b9\u80fd\u3092\u3046\u305f\u3046\u767d\u7d19\u59d4\u4efb\u72b6\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002\u5927\u898f\u6a21\u306a\u30ec\u30d3\u30e5\u30fc\u306b\u3088\u308c\u3070\u3001\u7791\u60f3\u30d7\u30ed\u30b0\u30e9\u30e0\u306f\u5fc3\u7406\u7684\u306a\u30b9\u30c8\u30ec\u30b9\u3084\u30a6\u30a7\u30eb\u30d3\u30fc\u30a4\u30f3\u30b0\u306e\u52a9\u3051\u306b\u306a\u308b\u53ef\u80fd\u6027\u304c\u3042\u308a\u307e\u3059\u304c\u3001\u305d\u306e\u52b9\u679c\u306f\u5373\u52b9\u7684\u3067\u3082\u5287\u7684\u3067\u3082\u306a\u304f\u3001\u3080\u3057\u308d\u63a7\u3048\u3081\u306a\u3082\u306e\u3067\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\u7cfb\u7d71\u7684\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>\u3067\u3082\u793a\u3055\u308c\u3066\u3044\u307e\u3059\u3002<\/p>\n<p>\u30de\u30a4\u30f3\u30c9\u30d5\u30eb\u30cd\u30b9\u306b\u57fa\u3065\u304f\u7642\u6cd5\u306f\u3001<a href=\"https:\/\/doi.org\/10.1037\/a0018555\" target=\"_blank\" rel=\"noopener\">\u30db\u30d5\u30de\u30f3\u3089\u306e\u30e1\u30bf\u5206\u6790\u30ec\u30d3\u30e5\u30fc<\/a>\u306b\u3088\u308c\u3070\u3001\u4e00\u90e8\u306e\u4eba\u306b\u3068\u3063\u3066\u4e0d\u5b89\u3084\u6291\u3046\u3064\u75c7\u72b6\u306e\u8efd\u6e1b\u3068\u95a2\u9023\u3057\u3066\u3044\u307e\u3059\u3002\u3053\u3046\u3057\u305f\u30d7\u30ed\u30b0\u30e9\u30e0\u304c\u3069\u306e\u3088\u3046\u306b\u50cd\u304f\u306e\u304b\u306b\u3064\u3044\u3066\u306e\u7814\u7a76\u3067\u306f\u3001\u53cd\u3059\u3046\u3084\u5fc3\u914d\u3001\u611f\u60c5\u53cd\u5fdc\u6027\u306e\u5909\u5316\u304c\u904e\u7a0b\u306e\u4e00\u90e8\u304b\u3082\u3057\u308c\u306a\u3044\u3068\u793a\u5506\u3055\u308c\u3066\u3044\u307e\u3059\u304c\u3001\u305d\u306e\u4ed5\u7d44\u307f\u306f\u3044\u307e\u3082\u7814\u7a76\u304c\u7d9a\u3044\u3066\u304a\u308a\u3001<a href=\"https:\/\/doi.org\/10.1016\/j.cpr.2015.01.006\" target=\"_blank\" rel=\"noopener\">\u30b0\u30fc\u3089\u306b\u3088\u308b\u30de\u30a4\u30f3\u30c9\u30d5\u30eb\u30cd\u30b9\u30fb\u30d7\u30ed\u30b0\u30e9\u30e0\u306e\u5a92\u4ecb\u8981\u56e0\u306b\u95a2\u3059\u308b\u30ec\u30d3\u30e5\u30fc<\/a>\u3067\u3082\u8ad6\u3058\u3089\u308c\u3066\u3044\u307e\u3059\u3002<\/p>\n<p>\u6b63\u76f4\u306b\u8a00\u3048\u3070\u3001\u30b3\u30fc\u30b9\u306f\u81ea\u5df1\u7406\u89e3\u3084\u611f\u60c5\u306e\u8abf\u6574\u3092\u652f\u3048\u308b\u5f37\u529b\u306a\u52a9\u3051\u306b\u306a\u308a\u3048\u307e\u3059\u304c\u3001\u4e07\u80fd\u85ac\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002\u3082\u3057\u30c8\u30e9\u30a6\u30de\u3001\u30d1\u30cb\u30c3\u30af\u3001\u91cd\u3044\u3046\u3064\u3001\u4f9d\u5b58\u3001\u81ea\u50b7\u306e\u601d\u3044\u306b\u5411\u304d\u5408\u3063\u3066\u3044\u308b\u306a\u3089\u3001\u30c8\u30e9\u30a6\u30de\u306b\u914d\u616e\u3057\u305f\u6307\u5c0e\u8005\u3092\u9078\u3073\u3001\u7791\u60f3\u3068\u4e26\u884c\u3057\u3066\u5c02\u9580\u7684\u652f\u63f4\u3082\u691c\u8a0e\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n<h2>\u81ea\u5206\u306b\u5408\u3063\u305f\u30de\u30a4\u30f3\u30c9\u30d5\u30eb\u30cd\u30b9\u7791\u60f3\u30b3\u30fc\u30b9\u306e\u9078\u3073\u65b9<\/h2>\n<p>\u300c\u6700\u826f\u300d\u306e\u30b3\u30fc\u30b9\u306f\u3001\u5fc5\u305a\u3057\u3082\u6700\u3082\u9ad8\u4fa1\u306a\u3082\u306e\u3067\u3082\u3001\u6700\u3082\u30b9\u30d4\u30ea\u30c1\u30e5\u30a2\u30eb\u306a\u3082\u306e\u3067\u3082\u3001\u6700\u3082\u6fc0\u3057\u3044\u3082\u306e\u3067\u3082\u3042\u308a\u307e\u305b\u3093\u3002\u5927\u5207\u306a\u306e\u306f\u3001\u81ea\u5206\u306e\u5fc5\u8981\u3001\u6c17\u8cea\u3001\u305d\u3057\u3066\u4eca\u306e\u53d7\u3051\u6b62\u3081\u3089\u308c\u308b\u4f59\u88d5\u306b\u5408\u3063\u3066\u3044\u308b\u3053\u3068\u3067\u3059\u3002<\/p>\n<ol>\n<li><strong>\u76ee\u7684\u3092\u306f\u3063\u304d\u308a\u3055\u305b\u308b\u3002<\/strong>\u30b9\u30c8\u30ec\u30b9\u3001\u96c6\u4e2d\u529b\u3001\u7761\u7720\u3001\u4e0d\u5b89\u3001\u81ea\u5df1\u7406\u89e3\u3001\u7cbe\u795e\u7684\u63a2\u6c42\u306e\u3069\u308c\u306e\u305f\u3081\u306b\u5b66\u3073\u305f\u3044\u306e\u3067\u3057\u3087\u3046\u304b\u3002\u76ee\u7684\u304c\u660e\u78ba\u3060\u3068\u3001\u9078\u3073\u3084\u3059\u304f\u306a\u308a\u307e\u3059\u3002<\/li>\n<li><strong>\u6307\u5c0e\u8005\u306e\u80cc\u666f\u3092\u78ba\u8a8d\u3059\u308b\u3002<\/strong>\u65e5\u3005\u306e\u5b9f\u8df5\u3001\u6b63\u5f0f\u306a\u8a13\u7df4\u3001\u502b\u7406\u7684\u306a\u5883\u754c\u3001\u305d\u3057\u3066\u8b19\u865a\u3055\u304c\u3042\u308b\u304b\u3092\u898b\u307e\u3057\u3087\u3046\u3002\u3088\u3044\u6307\u5c0e\u8005\u306f\u8cea\u554f\u3092\u6b53\u8fce\u3059\u308b\u306f\u305a\u3067\u3059\u3002<\/li>\n<li><strong>\u69cb\u6210\u3092\u78ba\u8a8d\u3059\u308b\u3002<\/strong>\u5f79\u7acb\u3064\u30b3\u30fc\u30b9\u306b\u306f\u3001\u30e9\u30a4\u30d6\u307e\u305f\u306f\u9332\u753b\u306e\u6848\u5185\u3001\u5bb6\u5ead\u3067\u306e\u7df4\u7fd2\u306e\u63d0\u6848\u3001\u8cea\u554f\u306e\u6a5f\u4f1a\u3001\u6bb5\u968e\u7684\u306a\u9032\u307f\u65b9\u304c\u542b\u307e\u308c\u308b\u3053\u3068\u304c\u591a\u3044\u3067\u3059\u3002<\/li>\n<li><strong>\u96f0\u56f2\u6c17\u306b\u6ce8\u610f\u3059\u308b\u3002<\/strong>\u3055\u307e\u3088\u3046\u601d\u8003\u3092\u6065\u3058\u3055\u305b\u305f\u308a\u3001\u9031\u672b\u3067\u609f\u308a\u306b\u9054\u3059\u308b\u3068\u7d04\u675f\u3057\u305f\u308a\u3001\u3072\u3068\u3064\u306e\u65b9\u6cd5\u304c\u5168\u54e1\u306b\u52b9\u304f\u3068\u4e3b\u5f35\u3059\u308b\u30b3\u30fc\u30b9\u306f\u907f\u3051\u307e\u3057\u3087\u3046\u3002<\/li>\n<li><strong>\u5fc3\u306e\u5b89\u5168\u3092\u8003\u3048\u308b\u3002<\/strong>\u3058\u3063\u3068\u5ea7\u308b\u3053\u3068\u304c\u8ca0\u62c5\u306b\u611f\u3058\u308b\u306a\u3089\u3001\u77ed\u3044\u5b9f\u8df5\u3001\u30de\u30a4\u30f3\u30c9\u30d5\u30eb\u306a\u52d5\u304d\u3001\u3042\u308b\u3044\u306f\u30c8\u30e9\u30a6\u30de\u3078\u306e\u914d\u616e\u3092\u660e\u8a18\u3057\u305f\u30b3\u30fc\u30b9\u304b\u3089\u59cb\u3081\u3066\u304f\u3060\u3055\u3044\u3002<\/li>\n<\/ol>\n<p>\u307e\u3060\u672c\u683c\u7684\u306a\u30b3\u30fc\u30b9\u3092\u59cb\u3081\u308b\u6e96\u5099\u304c\u3067\u304d\u3066\u3044\u306a\u3044\u306a\u3089\u3001\u307e\u305a\u306f\u3084\u3055\u3057\u3044\u5358\u767a\u306e\u30bb\u30c3\u30b7\u30e7\u30f3\u3092\u8a66\u3057\u3066\u307f\u3066\u304f\u3060\u3055\u3044\u3002\u305f\u3068\u3048\u3070\u3001\u3053\u306e<a href=\"https:\/\/emameditation.com\/blog\/ja\/10-minute-guided-meditation-relax\/\">\u5341\u5206\u3067\u3067\u304d\u308b\u30ea\u30e9\u30c3\u30af\u30b9\u306e\u305f\u3081\u306e\u8a98\u5c0e\u7791\u60f3<\/a>\u306e\u3088\u3046\u306a\u3082\u306e\u3067\u3059\u3002\u5c0f\u3055\u304f\u3001\u3084\u3055\u3057\u3044\u59cb\u307e\u308a\u306e\u307b\u3046\u304c\u3001\u5927\u304d\u306a\u8a08\u753b\u3092\u7acb\u3066\u3066\u7d9a\u304b\u306a\u3044\u3088\u308a\u3001\u305a\u3063\u3068\u5f79\u306b\u7acb\u3064\u3053\u3068\u304c\u3088\u304f\u3042\u308a\u307e\u3059\u3002<\/p>\n<h2>\u521d\u5fc3\u8005\u5411\u3051\u30b3\u30fc\u30b9\u3067\u671f\u5f85\u3067\u304d\u308b\u3053\u3068<\/h2>\n<p>\u3088\u3044\u521d\u5fc3\u8005\u5411\u3051\u30b3\u30fc\u30b9\u306f\u3001\u660e\u5feb\u3067\u3001\u5730\u306b\u8db3\u304c\u3064\u3044\u3066\u3044\u3066\u3001\u5b9f\u8df5\u7684\u3067\u3042\u308b\u3079\u304d\u3067\u3059\u3002\u7279\u5225\u306a\u670d\u3082\u3001\u9759\u304b\u306a\u5bb6\u3082\u3001\u3042\u3050\u3089\u3067\u5ea7\u308b\u80fd\u529b\u3082\u5fc5\u8981\u3042\u308a\u307e\u305b\u3093\u3002\u6905\u5b50\u3067\u5927\u4e08\u592b\u3067\u3059\u3002\u6a2a\u306b\u306a\u3063\u3066\u3082\u5927\u4e08\u592b\u3067\u3059\u304c\u3001\u3042\u308b\u7a0b\u5ea6\u8d77\u304d\u3066\u3044\u3089\u308c\u308b\u3053\u3068\u304c\u6761\u4ef6\u3067\u3059\u3002<\/p>\n<p>\u3088\u304f\u3042\u308b\u5b9f\u8df5\u306b\u306f\u3001\u6b21\u306e\u3088\u3046\u306a\u3082\u306e\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<ul>\n<li><strong>\u843d\u3061\u7740\u304f\u7df4\u7fd2\uff1a<\/strong>\u4eca\u3053\u3053\u306b\u6765\u308b\u3053\u3068\u3001\u59ff\u52e2\u306b\u6c17\u3065\u304f\u3053\u3068\u3001\u4f53\u304c\u652f\u3048\u3089\u308c\u3066\u3044\u308b\u611f\u899a\u3092\u5473\u308f\u3046\u3053\u3068\u3002<\/li>\n<li><strong>\u547c\u5438\u3078\u306e\u6c17\u3065\u304d\uff1a<\/strong>\u547c\u5438\u3092\u7121\u7406\u306b\u5909\u3048\u305a\u3001\u3084\u3055\u3057\u304f\u89b3\u5bdf\u3059\u308b\u3053\u3068\u3002\u30af\u30e9\u30b9\u306e\u5408\u9593\u306b\u652f\u3048\u304c\u307b\u3057\u3044\u306a\u3089\u3001\u3053\u308c\u3089\u306e<a href=\"https:\/\/emameditation.com\/blog\/ja\/kokyu-tool\/\">\u7121\u6599\u306e\u30aa\u30f3\u30e9\u30a4\u30f3\u547c\u5438\u6cd5<\/a>\u3092\u4f7f\u3063\u3066\u307f\u3066\u304f\u3060\u3055\u3044\u3002<\/li>\n<li><strong>\u30dc\u30c7\u30a3\u30b9\u30ad\u30e3\u30f3\uff1a<\/strong>\u610f\u8b58\u3092\u4f53\u306e\u5404\u90e8\u3078\u79fb\u3057\u3001\u611f\u899a\u306b\u6c17\u3065\u304f\u3053\u3068\u3002\u5b89\u3089\u304b\u306a\u591c\u5411\u3051\u306b\u306f\u3001\u3053\u306e<a href=\"https:\/\/emameditation.com\/blog\/ja\/10-minute-body-scan-sleep-meditation\/\">\u5341\u5206\u306e\u30dc\u30c7\u30a3\u30b9\u30ad\u30e3\u30f3\u7761\u7720\u7791\u60f3<\/a>\u304c\u304a\u3059\u3059\u3081\u3067\u3059\u3002<\/li>\n<li><strong>\u958b\u304b\u308c\u305f\u6c17\u3065\u304d\uff1a<\/strong>\u97f3\u3001\u601d\u8003\u3001\u611f\u60c5\u3001\u611f\u899a\u304c\u73fe\u308c\u3066\u306f\u53bb\u3063\u3066\u3044\u304f\u306e\u3092\u3001\u305d\u306e\u307e\u307e\u306b\u3059\u308b\u3053\u3068\u3002<\/li>\n<li><strong>\u632f\u308a\u8fd4\u308a\uff1a<\/strong>\u9000\u5c48\u3001\u62b5\u6297\u3001\u9759\u3051\u3055\u3001\u3044\u3089\u3060\u3061\u3001\u7720\u6c17\u306a\u3069\u3001\u6c17\u3065\u3044\u305f\u3053\u3068\u3092\u8a71\u3057\u5408\u3046\u3053\u3068\u3002<\/li>\n<\/ul>\n<p>\u30b3\u30fc\u30b9\u306f\u3001\u96e3\u3057\u3055\u3092\u5f53\u305f\u308a\u524d\u306e\u3082\u306e\u3068\u3057\u3066\u53d7\u3051\u6b62\u3081\u3066\u304f\u308c\u308b\u306f\u305a\u3067\u3059\u3002\u6ce8\u610f\u304c\u305d\u308c\u308b\u306e\u306f\u5931\u6557\u3067\u306f\u306a\u304f\u3001\u305d\u3053\u304b\u3089\u5b9f\u8df5\u304c\u59cb\u307e\u308b\u77ac\u9593\u3067\u3059\u3002\u623b\u308b\u305f\u3073\u306b\u3001\u305d\u308c\u306f\u7e70\u308a\u8fd4\u3057\u306e\u4e00\u56de\u3067\u3042\u308a\u3001\u7b4b\u8089\u3092\u935b\u3048\u308b\u3088\u3046\u306a\u3082\u306e\u3067\u3059\u3002<\/p>\n<h2>\u30b3\u30fc\u30b9\u3092\u6700\u5927\u9650\u306b\u6d3b\u304b\u3059\u65b9\u6cd5<\/h2>\n<p>\u30de\u30a4\u30f3\u30c9\u30d5\u30eb\u30cd\u30b9\u306f\u3001\u5b8c\u74a7\u3055\u3067\u306f\u306a\u304f\u3001\u7e70\u308a\u8fd4\u3057\u306b\u3088\u3063\u3066\u80b2\u3061\u307e\u3059\u3002\u6b21\u306e\u7fd2\u6163\u304c\u3042\u308b\u3068\u3001\u30b3\u30fc\u30b9\u3092\u7d9a\u3051\u3084\u3059\u304f\u306a\u308a\u307e\u3059\u3002<\/p>\n<ul>\n<li><strong>\u6bce\u65e5\u540c\u3058\u6642\u9593\u306b\u7df4\u7fd2\u3059\u308b\u3002<\/strong>\u4e94\u5206\u304b\u3089\u5341\u5206\u3067\u3082\u3001\u5b9a\u671f\u7684\u306b\u7d9a\u3051\u308b\u307b\u3046\u304c\u3001\u529b\u6280\u306e\u4e00\u56de\u3092\u3057\u3066\u305d\u306e\u5f8c\u907f\u3051\u3066\u3057\u307e\u3046\u3088\u308a\u305a\u3063\u3068\u3088\u3044\u3067\u3059\u3002<\/li>\n<li><strong>\u3072\u3068\u3064\u306e\u62e0\u308a\u6240\u3092\u4f7f\u3046\u3002<\/strong>\u547c\u5438\u3001\u4f53\u3001\u97f3\u306e\u3044\u305a\u308c\u304b\u306b\u3068\u3069\u307e\u308a\u3001\u6280\u6cd5\u3092\u6b21\u3005\u306b\u5207\u308a\u66ff\u3048\u306a\u3044\u3088\u3046\u306b\u3057\u307e\u3059\u3002<\/li>\n<li><strong>\u8a55\u4fa1\u3067\u306f\u306a\u304f\u50be\u5411\u3092\u8a18\u9332\u3059\u308b\u3002<\/strong>\u4f55\u304c\u5b9f\u8df5\u3092\u652f\u3048\u3001\u4f55\u304c\u59a8\u3052\u308b\u306e\u304b\u306b\u6c17\u3065\u304d\u307e\u3059\u3002<\/li>\n<li><strong>\u8cea\u554f\u3059\u308b\u3002<\/strong>\u6df7\u4e71\u3001\u305d\u308f\u305d\u308f\u3001\u611f\u60c5\u306e\u6ce2\u306f\u3001\u6307\u5c0e\u8005\u306b\u4f1d\u3048\u308b\u4fa1\u5024\u304c\u3042\u308a\u307e\u3059\u3002<\/li>\n<li><strong>\u3084\u3055\u3057\u304f\u3044\u308b\u3002<\/strong>\u5b9f\u8df5\u304c\u5727\u5012\u3055\u308c\u308b\u611f\u3058\u3084\u5371\u967a\u306a\u611f\u3058\u3092\u5f37\u3081\u308b\u306a\u3089\u3001\u76ee\u3092\u958b\u3051\u3001\u8db3\u88cf\u3092\u611f\u3058\u3001\u5468\u308a\u3092\u898b\u56de\u3057\u3001\u3044\u3063\u305f\u3093\u4f11\u307f\u307e\u3057\u3087\u3046\u3002<\/li>\n<\/ul>\n<p>\u30de\u30a4\u30f3\u30c9\u30d5\u30eb\u30cd\u30b9\u7791\u60f3\u306e\u30b3\u30fc\u30b9\u306f\u3001\u65e5\u5e38\u306e\u4e00\u90e8\u306b\u306a\u308b\u3068\u304d\u306b\u3082\u3063\u3068\u3082\u529b\u3092\u767a\u63ee\u3057\u307e\u3059\u3002\u8fd4\u4e8b\u3092\u3059\u308b\u524d\u306b\u610f\u8b58\u3057\u3066\u4e00\u547c\u5438\u3059\u308b\u3053\u3068\u3001\u5927\u4e8b\u306a\u4f1a\u8b70\u306e\u524d\u306b\u8db3\u88cf\u3092\u611f\u3058\u308b\u3053\u3068\u3001\u3064\u3089\u3044\u4e00\u65e5\u306e\u3042\u3068\u306b\u81ea\u5206\u3078\u5c11\u3057\u3084\u308f\u3089\u304b\u3044\u8a00\u8449\u3092\u5411\u3051\u308b\u3053\u3068\u3002\u305d\u306e\u3088\u3046\u306a\u4e00\u3064\u3072\u3068\u3064\u3067\u3059\u3002<\/p>\n<h2>\u3088\u304f\u3042\u308b\u8cea\u554f<\/h2>\n<h3>\u30aa\u30f3\u30e9\u30a4\u30f3\u306e\u30de\u30a4\u30f3\u30c9\u30d5\u30eb\u30cd\u30b9\u7791\u60f3\u30b3\u30fc\u30b9\u306f\u52b9\u679c\u304c\u3042\u308a\u307e\u3059\u304b\u3002<\/h3>\n<p>\u30aa\u30f3\u30e9\u30a4\u30f3\u30b3\u30fc\u30b9\u306f\u3001\u308f\u304b\u308a\u3084\u3059\u3044\u8aac\u660e\u3001\u5b9a\u671f\u7684\u306a\u5b9f\u8df5\u3001\u305d\u3057\u3066\u8cea\u554f\u3067\u304d\u308b\u4ed5\u7d44\u307f\u304c\u3042\u308c\u3070\u3001\u5341\u5206\u5f79\u306b\u7acb\u3064\u3053\u3068\u304c\u3042\u308a\u307e\u3059\u3002\u5bfe\u9762\u306e\u30b3\u30fc\u30b9\u306f\u3001\u30b0\u30eb\u30fc\u30d7\u3068\u3057\u3066\u306e\u5834\u306e\u529b\u3084\u6307\u5c0e\u8005\u304b\u3089\u306e\u30d5\u30a3\u30fc\u30c9\u30d0\u30c3\u30af\u304c\u5f97\u3084\u3059\u3044\u4e00\u65b9\u3067\u3001\u30aa\u30f3\u30e9\u30a4\u30f3\u5b66\u7fd2\u306f\u3088\u308a\u5229\u7528\u3057\u3084\u3059\u304f\u3001\u65e5\u5e38\u751f\u6d3b\u306b\u3082\u53d6\u308a\u5165\u308c\u3084\u3059\u3044\u3053\u3068\u304c\u591a\u3044\u3067\u3059\u3002<\/p>\n<h3>\u521d\u5fc3\u8005\u5411\u3051\u30b3\u30fc\u30b9\u306f\u3069\u306e\u304f\u3089\u3044\u306e\u9577\u3055\u304c\u3088\u3044\u3067\u3059\u304b\u3002<\/h3>\n<p>\u591a\u304f\u306e\u521d\u5fc3\u8005\u306f\u3001\u6570\u9031\u9593\u306b\u308f\u305f\u3063\u3066\u9032\u307f\u3001\u77ed\u3044\u5bb6\u5ead\u7df4\u7fd2\u3092\u542b\u3080\u30b3\u30fc\u30b9\u3067\u3046\u307e\u304f\u3044\u304d\u307e\u3059\u3002\u6b63\u78ba\u306a\u9577\u3055\u3088\u308a\u3082\u3001\u7d99\u7d9a\u6027\u3001\u5b89\u5168\u6027\u3001\u305d\u3057\u3066\u3088\u3044\u6307\u5c0e\u306e\u307b\u3046\u304c\u5927\u5207\u3067\u3059\u3002\u307e\u3063\u305f\u304f\u306e\u521d\u5fc3\u8005\u306a\u3089\u3001\u5f37\u5ea6\u306e\u9ad8\u3044\u6c88\u9ed9\u306e\u30ea\u30c8\u30ea\u30fc\u30c8\u304b\u3089\u59cb\u3081\u308b\u306e\u306f\u907f\u3051\u307e\u3057\u3087\u3046\u3002<\/p>\n<h3>\u7791\u60f3\u4e2d\u306b\u8003\u3048\u308b\u306e\u3092\u3084\u3081\u308b\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u304b\u3002<\/h3>\n<p>\u3044\u3044\u3048\u3002\u8003\u3048\u308b\u306e\u306f\u5fc3\u306e\u50cd\u304d\u3067\u3059\u3002\u30de\u30a4\u30f3\u30c9\u30d5\u30eb\u30cd\u30b9\u306e\u5b9f\u8df5\u306f\u3001\u601d\u8003\u306b\u6c17\u3065\u304d\u3001\u305d\u308c\u3068\u306e\u95a2\u308f\u308a\u65b9\u3092\u5909\u3048\u3001\u6c17\u3065\u3044\u305f\u3068\u304d\u306b\u4eca\u3053\u306e\u77ac\u9593\u3078\u623b\u308b\u3053\u3068\u3067\u3059\u3002<\/p>\n<h3>\u30de\u30a4\u30f3\u30c9\u30d5\u30eb\u30cd\u30b9\u7791\u60f3\u306e\u30b3\u30fc\u30b9\u306f\u4e0d\u5b89\u306b\u5f79\u7acb\u3061\u307e\u3059\u304b\u3002<\/h3>\n<p>\u4e0d\u5b89\u306a\u601d\u8003\u3084\u8eab\u4f53\u611f\u899a\u3068\u306e\u95a2\u308f\u308a\u65b9\u3092\u5909\u3048\u308b\u52a9\u3051\u306b\u306a\u308b\u4eba\u3082\u3044\u307e\u3059\u3057\u3001\u30de\u30a4\u30f3\u30c9\u30d5\u30eb\u30cd\u30b9\u306b\u57fa\u3065\u304f\u7642\u6cd5\u306e\u7814\u7a76\u3067\u306f\u3001\u4e00\u90e8\u306e\u96c6\u56e3\u3067\u4e0d\u5b89\u75c7\u72b6\u3078\u306e\u5229\u76ca\u304c\u793a\u3055\u308c\u3066\u3044\u307e\u3059\u3002\u305d\u308c\u3067\u3082\u3001\u4e0d\u5b89\u306f\u8907\u96d1\u306a\u3053\u3068\u304c\u3042\u308b\u305f\u3081\u3001\u5fc5\u8981\u306a\u3068\u304d\u306b\u306f\u7791\u60f3\u304c\u9069\u5207\u306a\u30e1\u30f3\u30bf\u30eb\u30d8\u30eb\u30b9\u30b1\u30a2\u306e\u4ee3\u308f\u308a\u306b\u306a\u308b\u3079\u304d\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002<\/p>\n<h2>\u53c2\u8003\u6587\u732e<\/h2>\n<ol>\n<li><a href=\"https:\/\/doi.org\/10.1001\/jamainternmed.2013.13018\" target=\"_blank\" rel=\"noopener\">\u30b4\u30e4\u30eb\u3089\uff08\u4e00\u4e5d\u4e5d\u56db\u5e74\uff09\u3002\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\u3002<em>\u30b8\u30e3\u30fc\u30ca\u30eb\u30fb\u30aa\u30d6\u30fb\u30a2\u30e1\u30ea\u30ab\u30f3\u30fb\u30e1\u30c7\u30a3\u30ab\u30eb\u30fb\u30a2\u30bd\u30b7\u30a8\u30fc\u30b7\u30e7\u30f3\u30fb\u30a4\u30f3\u30bf\u30fc\u30ca\u30eb\u30fb\u30e1\u30c7\u30a3\u30b7\u30f3<\/em>\u3002<\/a><\/li>\n<li><a href=\"https:\/\/doi.org\/10.1016\/s0022-3999(03)00573-7\" target=\"_blank\" rel=\"noopener\">\u30b0\u30ed\u30b9\u30de\u30f3\u3089\uff08\u4e8c\u3007\u3007\u56db\u5e74\uff09\u3002\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\u3002<em>\u30b8\u30e3\u30fc\u30ca\u30eb\u30fb\u30aa\u30d6\u30fb\u30b5\u30a4\u30b3\u30bd\u30de\u30c6\u30a3\u30c3\u30af\u30fb\u30ea\u30b5\u30fc\u30c1<\/em>\u3002<\/a><\/li>\n<li><a href=\"https:\/\/doi.org\/10.1037\/a0018555\" target=\"_blank\" rel=\"noopener\">\u30db\u30d5\u30de\u30f3\u3089\uff08\u4e8c\u3007\u4e00\u3007\u5e74\uff09\u3002\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\u30ec\u30d3\u30e5\u30fc\u3002<em>\u30b8\u30e3\u30fc\u30ca\u30eb\u30fb\u30aa\u30d6\u30fb\u30b3\u30f3\u30b5\u30eb\u30c6\u30a3\u30f3\u30b0\u30fb\u30a2\u30f3\u30c9\u30fb\u30af\u30ea\u30cb\u30ab\u30eb\u30fb\u30b5\u30a4\u30b3\u30ed\u30b8\u30fc<\/em>\u3002<\/a><\/li>\n<li><a href=\"https:\/\/doi.org\/10.1016\/j.cpr.2015.01.006\" target=\"_blank\" rel=\"noopener\">\u30b0\u30fc\u3089\uff08\u4e8c\u3007\u4e00\u4e94\u5e74\uff09\u3002\u30de\u30a4\u30f3\u30c9\u30d5\u30eb\u30cd\u30b9\u306b\u57fa\u3065\u304f\u8a8d\u77e5\u7642\u6cd5\u3068\u30de\u30a4\u30f3\u30c9\u30d5\u30eb\u30cd\u30b9\u306b\u57fa\u3065\u304f\u30b9\u30c8\u30ec\u30b9\u4f4e\u6e1b\u306f\u3001\u3069\u306e\u3088\u3046\u306b\u30e1\u30f3\u30bf\u30eb\u30d8\u30eb\u30b9\u3068\u30a6\u30a7\u30eb\u30d3\u30fc\u30a4\u30f3\u30b0\u3092\u6539\u5584\u3059\u308b\u306e\u304b\u3002\u5a92\u4ecb\u7814\u7a76\u306e\u7cfb\u7d71\u7684\u30ec\u30d3\u30e5\u30fc\u3068\u30e1\u30bf\u5206\u6790\u3002<em>\u30af\u30ea\u30cb\u30ab\u30eb\u30fb\u30b5\u30a4\u30b3\u30ed\u30b8\u30fc\u30fb\u30ec\u30d3\u30e5\u30fc<\/em>\u3002<\/a><\/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>\u3082\u3057\u30de\u30a4\u30f3\u30c9\u30d5\u30eb\u30cd\u30b9\u7791\u60f3\u306e\u30b3\u30fc\u30b9\u3092\u63a2\u3057\u3066\u3044\u308b\u306a\u3089\u3001\u305f\u3060\u3082\u3046\u4e00\u672c\u52d5\u753b\u3092\u898b\u308b\u4ee5\u4e0a\u306e\u3082\u306e\u3092\u6c42\u3081\u3066\u3044\u308b\u306e\u304b\u3082\u3057\u308c\u307e\u305b\u3093\u3002\u5fc5\u8981\u306a\u306e\u306f\u3001\u5f62\u306e\u3042\u308b\u5b66\u3073\u3001\u5b89\u5b9a\u3057\u305f\u6848\u5185\u5f79\u3001\u305d\u3057\u3066\u8907\u96d1\u306a\u65e5\u5e38\u306b\u7121\u7406\u306a\u304f\u7d44\u307f\u8fbc\u3081\u308b\u5b9f\u8df5\u3067\u306f\u306a\u3044\u3067\u3057\u3087\u3046\u304b\u3002\u3088\u3044\u30b3\u30fc\u30b9\u306f\u3001\u5b8c\u5168\u306b\u9759\u304b\u306a\u5fc3\u3092\u7d04\u675f\u3057\u307e\u305b\u3093\u3002\u304b\u308f\u308a\u306b\u3001\u63fa\u308c\u308b\u5fc3\u306b\u3082\u3063\u3068\u843d\u3061\u7740\u3044\u3066\u3001\u6b63\u76f4\u306b\u3001\u4e01\u5be7\u306b\u5411\u304d\u5408\u3046\u65b9\u6cd5\u3092\u6559\u3048\u3066\u304f\u308c\u307e\u3059\u3002 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