{"id":488,"date":"2026-06-17T09:09:58","date_gmt":"2026-06-17T09:09:58","guid":{"rendered":"https:\/\/emameditation.com\/blog\/10-min-selpcare-myeongsang\/"},"modified":"2026-06-17T09:09:58","modified_gmt":"2026-06-17T09:09:58","slug":"10-min-selpcare-myeongsang","status":"publish","type":"post","link":"https:\/\/emameditation.com\/blog\/ko\/10-min-selpcare-myeongsang\/","title":{"rendered":"\ud558\ub8e8 10\ubd84 \uc140\ud504\ucf00\uc5b4 \uba85\uc0c1"},"content":{"rendered":"<p>\uc790\uae30 \ub3cc\ubd04\uc774 \ub9c8\uce58 \ub610 \ud558\ub098 \uc2e4\ud328\ud558\uace0 \uc788\ub294 \uc77c\ucc98\ub7fc \ub290\uaef4\uc9c0\uae30 \uc2dc\uc791\ud588\ub2e4\uba74, \ub2f9\uc2e0\ub9cc \uadf8\ub7f0 \uac83\uc740 \uc544\ub2d9\ub2c8\ub2e4. \uc790\uae30 \ub3cc\ubd04\uc744 \uc704\ud55c \uba85\uc0c1\uc740 \uc644\ubcbd\ud558\uac8c \ucc28\ubd84\ud574\uc9c0\uac70\ub098 \ud574\uc57c \ud560 \uc77c \ubaa9\ub85d\uc5d0 \ub610 \ud558\ub098\ub97c \ub354\ud558\ub294 \uac83\uc774 \uc544\ub2d9\ub2c8\ub2e4. \uadf8\uac83\uc740 \uc791\uace0 \uc194\uc9c1\ud55c \uba48\ucda4\uc785\ub2c8\ub2e4. \ub0b4 \uc548\uc5d0\uc11c \ubb34\uc5c7\uc774 \uc77c\uc5b4\ub098\uace0 \uc788\ub294\uc9c0 \uc54c\uc544\ucc28\ub9ac\uace0, \ud754\ub4e4\ub9bc \uc5c6\uc774 \uc751\ub2f5\ud558\uba70, \ub2e4\uc74c\uc758 \uce5c\uc808\ud55c \uc120\ud0dd\uc744 \ud558\ub294 \ubc29\ubc95\uc785\ub2c8\ub2e4.<\/p>\n<h2>\uc790\uae30 \ub3cc\ubd04\uc744 \uc704\ud55c \uba85\uc0c1\uc774 \uc815\ub9d0 \ubb34\uc5c7\uc744 \ub73b\ud558\ub294\uac00<\/h2>\n<p>\uc790\uae30 \ub3cc\ubd04\uc744 \uc704\ud55c \uba85\uc0c1\uc740 \ud310\ub2e8\ud558\uc9c0 \uc54a\uace0 \ub2e4\uc2dc \uc790\uc2e0\uc5d0\uac8c \uc8fc\uc758\ub97c \ub3cc\ub9ac\ub294 \uc5f0\uc2b5\uc785\ub2c8\ub2e4. \ud53c\ub85c, \uc9dc\uc99d, \uc2ac\ud514, \uc2a4\ud2b8\ub808\uc2a4\ub97c \uc5b5\uc9c0\ub85c \ubc00\uc5b4\ubd99\uc774\ub294 \ub300\uc2e0, \uc2e4\uc81c\ub85c \ubb34\uc5c7\uc774 \ud544\uc694\ud55c\uc9c0 \uc774\ud574\ud560 \uc218 \uc788\uc744 \ub9cc\ud07c \uc790\uc2e0\uc758 \uacbd\ud5d8\uacfc \ud568\uaed8 \uba38\ubb34\ub294 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc5f0\uad6c \uacb0\uacfc\ub294 \ud76c\ub9dd\uc801\uc774\uc9c0\ub9cc, \ub9c8\ubc95 \uac19\uc9c0\ub294 \uc54a\uc2b5\ub2c8\ub2e4. <a href=\"https:\/\/doi.org\/10.1001\/jamainternmed.2013.13018\" target=\"_blank\" rel=\"noopener\">\uc2a4\ud2b8\ub808\uc2a4\uc640 \uc6f0\ube59\uc744 \uc704\ud55c \uba85\uc0c1 \ud504\ub85c\uadf8\ub7a8\uc758 \uccb4\uacc4\uc801 \ubb38\ud5cc \uace0\ucc30<\/a>\uc5d0\uc11c\ub294 \uba85\uc0c1\uc774 \uc2ec\ub9ac\uc801 \uc2a4\ud2b8\ub808\uc2a4\uc5d0 \ub300\ud574 \uc801\ub2f9\ud55c \uc218\uc900\uc758 \ub3c4\uc6c0\uc744 \uc904 \uc218 \uc788\ub2e4\uace0 \ubc1d\ud614\uc2b5\ub2c8\ub2e4. \ub9c8\uc74c\ucc59\uae40 \uae30\ubc18 \uc811\uadfc\uc740 \ub610\ud55c <a href=\"https:\/\/doi.org\/10.1037\/a0018555\" target=\"_blank\" rel=\"noopener\">\ub9c8\uc74c\ucc59\uae40 \uae30\ubc18 \uce58\ub8cc\uc5d0 \ub300\ud55c \uba54\ud0c0 \ubd84\uc11d\uc801 \uace0\ucc30<\/a>\uc5d0\uc11c \ubd88\uc548\uacfc \uc6b0\uc6b8 \uc99d\uc0c1\uc5d0 \ub300\ud55c \uc774\uc810\uc744 \ubcf4\uc5ec\uc8fc\uc5c8\uc2b5\ub2c8\ub2e4. \ub9c8\uc74c\ucc59\uae40 \uc2a4\ud2b8\ub808\uc2a4 \uac10\uc18c\uc640 \uadf8 \uae30\uc81c\uc5d0 \uad00\ud55c \uc5f0\uad6c\ub294 \uc54c\uc544\ucc28\ub9bc\uc758 \uc99d\uac00\uc640 \ubc18\ucd94\uc758 \uac10\uc18c \uac19\uc740 \ubcc0\ud654\uac00 \uc2e4\ucc9c\uc774 \uc77c\ubd80 \uc0ac\ub78c\ub4e4\uc5d0\uac8c \ub3c4\uc6c0\uc774 \ub418\ub294 \uc774\uc720\ub97c \ubd80\ubd84\uc801\uc73c\ub85c \uc124\uba85\ud560 \uc218 \uc788\uc74c\uc744 \uc2dc\uc0ac\ud569\ub2c8\ub2e4 <a href=\"https:\/\/doi.org\/10.1016\/s0022-3999(03)00573-7\" target=\"_blank\" rel=\"noopener\">\ub9c8\uc74c\ucc59\uae40 \uae30\ubc18 \uc2a4\ud2b8\ub808\uc2a4 \uac10\uc18c \uba54\ud0c0 \ubd84\uc11d<\/a>, <a href=\"https:\/\/doi.org\/10.1016\/j.cpr.2015.01.006\" target=\"_blank\" rel=\"noopener\">\ub9c8\uc74c\ucc59\uae40 \uc911\uc7ac \uc5f0\uad6c \uace0\ucc30<\/a>.<\/p>\n<blockquote><p>\uc790\uae30 \ub3cc\ubd04\uc740 \uc790\uc2e0\uc744 \ub354 \uc774\uc0c1 \ubc84\ub9ac\uc9c0 \uc54a\ub294 \uc21c\uac04\ubd80\ud130 \uc2dc\uc791\ub429\ub2c8\ub2e4.<\/p><\/blockquote>\n<p>\ud604\uc2e4\uc5d0\uc11c\ub294 \uc774\uac83\uc774 \uba85\uc0c1\uc774 \uc218\ud589\uc774 \uc544\ub2c8\ub77c\ub294 \ub73b\uc785\ub2c8\ub2e4. \uc5b4\ub5a4 \ub0a0\uc740 \ud3c9\uc628\ud558\uac8c \ub290\uaef4\uc9c0\uace0, \uc5b4\ub5a4 \ub0a0\uc740 \ucd08\uc870\ud558\uac70\ub098 \uac10\uc815\uc774 \ubd81\ubc1b\uce58\uac70\ub098 \uadf8\uc800 \ud3c9\ubc94\ud558\uac8c \ub290\uaef4\uc9d1\ub2c8\ub2e4. \uc790\uae30 \ub3cc\ubd04\uc740 \uae30\ubd84\uc744 \uc5b5\uc9c0\ub85c \ub9cc\ub4e4\uae30 \uc788\ub294 \uac83\uc774 \uc544\ub2c8\ub77c, \uc790\uc2e0\uc5d0\uac8c \uc778\ub0b4\uc2ec\uc744 \uac00\uc9c0\uace0 \ub9c8\uc8fc\ud558\ub294 \ub370 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h2>\uc624\ub298 \ud560 \uc218 \uc788\ub294 \uc2ed \ubd84 \uc790\uae30 \ub3cc\ubd04 \uba85\uc0c1<\/h2>\n<p>\uc774 \uc2e4\ucc9c\uc740 \uc9c0\uce58\uace0, \uac10\uc815\uc801\uc73c\ub85c \uac00\ub4dd \ucc28 \uc788\uac70\ub098, \uc790\uc2e0\uacfc \ubd84\ub9ac\ub41c \ub4ef \ub290\uaef4\uc9c8 \ub54c \uc0ac\uc6a9\ud558\uc138\uc694. \uc2ed \ubd84 \ud0c0\uc774\uba38\ub97c \ub9de\ucd94\uac70\ub098, \ub354 \ud604\uc2e4\uc801\uc774\ub77c\uba74 \uc0bc \ubd84\uc73c\ub85c \uc904\uc5ec\ub3c4 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n<ol>\n<li><strong>\ub3c4\ucc29\ud558\uae30.<\/strong> \uc549\uac70\ub098, \ub215\uac70\ub098, \ub450 \ubc1c\uc744 \ubc14\ub2e5\uc5d0 \ub51b\uace0 \uc11c\uc138\uc694. \uc190\uc740 \ud3b8\ud55c \uacf3\uc5d0 \ub0b4\ub824\ub193\uc73c\uc138\uc694.<\/li>\n<li><strong>\uc758\ub3c4\ub97c \uc774\ub984 \ubd99\uc774\uae30.<\/strong> \uc18d\uc73c\ub85c \uc774\ub807\uac8c \ub9d0\ud574\ubcf4\uc138\uc694. \u201c\uc55e\uc73c\ub85c \uba87 \ubd84 \ub3d9\uc548, \ub098\ub294 \uc5ec\uae30 \uc788\uc5b4\ub3c4 \ub41c\ub2e4.\u201d<\/li>\n<li><strong>\ub2ff\uc544 \uc788\ub294 \uac10\uac01 \uc54c\uc544\ucc28\ub9ac\uae30.<\/strong> \uc758\uc790, \ubc14\ub2e5, \uce68\ub300, \ud639\uc740 \ub2f9\uc2e0\uc744 \ubc1b\uce58\uace0 \uc788\ub294 \ub545\uc744 \ub290\uaef4\ubcf4\uc138\uc694. \ubaa8\ub4e0 \uac83\uc744 \ub5a0\ubc1b\uce58\ub824 \uc560\uc4f0\uae30\ubcf4\ub2e4, \ubab8\uc774 \uadf8 \uc9c0\uc9c0\ub97c \ubc1b\uc544\ub4e4\uc774\uac8c \ud558\uc138\uc694.<\/li>\n<li><strong>\ud638\ud761\uc5d0 \uba38\ubb34\ub974\uae30.<\/strong> \ud55c \ubc88 \ub4e4\uc228\uacfc \ud55c \ubc88 \ub0a0\uc228\uc744 \ucc28\ub840\ub85c \ub530\ub77c\uac00\uc138\uc694. \uc77c\uc815\ud55c \ud638\ud761 \ub9ac\ub4ec\uc774 \ub3c4\uc6c0\uc774 \ub41c\ub2e4\uba74, \uc2dc\uc791\ud558\uae30 \uc804\uc774\ub098 \ubd80\ub4dc\ub7ec\uc6b4 \uc900\ube44 \ub3d9\uc791\uc73c\ub85c <a href=\"https:\/\/emameditation.com\/blog\/ko\/hoheup-dogu\/\">\ubb34\ub8cc \uc628\ub77c\uc778 \ud638\ud761 \uc5f0\uc2b5<\/a>\uc744 \uc2dc\ub3c4\ud574\ubcfc \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ubab8\uc744 \ud6d1\uc5b4\ubcf4\uae30.<\/strong> \uc774\ub9c8\uc5d0\uc11c \uc2dc\uc791\ud574 \ud131, \uc5b4\uae68, \uac00\uc2b4, \ubc30, \uc190, \ub2e4\ub9ac\ub85c \uc8fc\uc758\ub97c \uc62e\uaca8\ubcf4\uc138\uc694. \uc774\uc644\uc744 \uc5b5\uc9c0\ub85c \ub9cc\ub4e4\uc9c0 \ub9c8\uc138\uc694. \uae34\uc7a5, \ub530\ub73b\ud568, \uc800\ub9bc, \ud3b8\uc548\ud568\uc774 \uc5b4\ub514\uc5d0 \uc788\ub294\uc9c0 \uadf8\ub0e5 \uc54c\uc544\ucc28\ub9ac\uba74 \ub429\ub2c8\ub2e4.<\/li>\n<li><strong>\uac10\uc815\uc774 \uba38\ubb3c \uc790\ub9ac\ub97c \uc8fc\uae30.<\/strong> \u201c\uc9c0\uae08 \uc5b4\ub5a4 \uac10\uc815\uc774 \uc788\ub294\uac00?\u201d\ub77c\uace0 \ubb3c\uc5b4\ubcf4\uc138\uc694. \ud53c\uace4\ud568, \ubd88\uc548, \uc678\ub85c\uc6c0, \ubd84\ub178, \uac10\uc0ac\ud568, \uba4d\ud568\uc774\ub77c\uace0 \ub2f5\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc5b4\ub5a4 \uc815\uc9c1\ud55c \ub2f5\ub3c4 \ucda9\ubd84\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uce5c\uc808\ud55c \ubb38\uc7a5 \ud558\ub098 \uac74\ub124\uae30.<\/strong> \uc774\ub807\uac8c \ub9d0\ud574\ubcf4\uc138\uc694. \u201c\uc774\uac74 \ud798\ub4e4\uc9c0\ub9cc, \ub098\ub294 \ub098 \uc790\uc2e0\uc5d0\uac8c \ubd80\ub4dc\ub7ec\uc6b8 \uc218 \uc788\ub2e4.\u201d \ub610\ub294 \u201c\ub2e4\uc74c \uac78\uc74c\uc740 \ucc9c\ucc9c\ud788 \ub0b4\ub51b\uc5b4\ub3c4 \ub41c\ub2e4.\u201d<\/li>\n<li><strong>\ub3cc\ubd04\uc774 \ub2f4\uae34 \ud589\ub3d9 \ud558\ub098 \uc120\ud0dd\ud558\uae30.<\/strong> \ub05d\ub0b4\uae30 \uc804\uc5d0 \u201c\uc624\ub298 \ub098\ub97c \uc9c0\uc9c0\ud574\uc904 \uac83\uc740 \ubb34\uc5c7\uc77c\uae4c?\u201d\ub77c\uace0 \ubb3c\uc5b4\ubcf4\uc138\uc694. \ubb3c \ub9c8\uc2dc\uae30, \uba54\uc2dc\uc9c0 \ud558\ub098 \ubcf4\ub0b4\uae30, \uc0b0\ucc45\ud558\uae30, \uc624 \ubd84 \uc26c\uae30, \uaf2d \ud544\uc694\ud55c \uc77c \ud558\ub098 \ud558\uae30\ucc98\ub7fc \uc791\uac8c \uc815\ud558\uc138\uc694.<\/li>\n<\/ol>\n<p>\ud0c0\uc774\uba38\uac00 \ub05d\ub098\uba74, \ub208\uc744 \uac10\uace0 \uc788\uc5c8\ub2e4\uba74 \ucc9c\ucc9c\ud788 \ub728\uc138\uc694. \ubc29 \uc548\uc744 \ub458\ub7ec\ubcf4\uc138\uc694. \ub5a0\uc62c\ub9b0 \uc791\uc740 \ub3cc\ubd04 \ud589\ub3d9\uc744 \uc2e4\uc81c\ub85c \ud574\ubcf4\uba70 \uba85\uc0c1\uc744 \uc2e4\ucc9c\uc73c\ub85c \uc774\uc5b4\uac00\uc138\uc694.<\/p>\n<h2>\uc624\ub298\uc758 \uc2e4\uc81c \ud544\uc694\uc5d0 \ub9de\ub294 \uc2e4\ucc9c\uc744 \uace0\ub974\uc138\uc694<\/h2>\n<p>\uc790\uae30 \ub3cc\ubd04\uc740 \ubc18\uc751\uc801\uc785\ub2c8\ub2e4. \uac00\uc7a5 \uc88b\uc740 \uba85\uc0c1\uc740 \uc5b8\uc81c\ub098 \uac00\uc7a5 \uae4a\uac70\ub098 \uac00\uc7a5 \uae34 \uba85\uc0c1\uc774 \uc544\ub2c8\ub77c, \uc9c0\uae08\uc758 \uc0c1\ud0dc\ub97c \uc194\uc9c1\ud558\uac8c \ub9cc\ub098\uc8fc\ub294 \uba85\uc0c1\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc555\ub3c4\ub41c \ub290\ub08c\uc774 \ub4e0\ub2e4\uba74:<\/strong> \uc548\uc815\uac10\uc744 \uc8fc\ub294 \uba85\uc0c1\uc744 \uc120\ud0dd\ud558\uc138\uc694. \ubc1c, \uc190, \uc549\uc740 \uc790\ub9ac, \ubc29 \uc548\uc758 \uc18c\ub9ac\ucc98\ub7fc \uc2e0\uccb4\uc801 \uc811\ucd09\uc5d0 \uc9d1\uc911\ud558\uc138\uc694. \uadf8\ub7ec\uba74 \uc8fc\uc758\uac00 \uc815\uc2e0\uc801 \ud3ed\ud48d\uc5d0\uc11c \ubc97\uc5b4\ub098 \ud604\uc7ac \ud658\uacbd\uc73c\ub85c \ub3cc\uc544\uc635\ub2c8\ub2e4.<\/li>\n<li><strong>\uc790\uae30 \ube44\ud310\uc774 \uc2ec\ud558\ub2e4\uba74:<\/strong> \uc790\uc560 \uba85\uc0c1\uc744 \ud574\ubcf4\uc138\uc694. \u201c\ub098\ub294 \uc548\uc804\ud558\uae30\ub97c. \ub098\ub294 \uc778\ub0b4\ud558\uae30\ub97c. \ub098\ub294 \ub098 \uc790\uc2e0\uc5d0\uac8c \ub2e4\uc815\ud55c \ub9d0\uc744 \ud558\uae30\ub97c.\u201d \uac19\uc740 \uc9e7\uc740 \ubb38\uc7a5\uc744 \ubc18\ubcf5\ud558\uc138\uc694.<\/li>\n<li><strong>\uc0dd\uac01\uc774 \ub108\ubb34 \ub9ce\ub2e4\uba74:<\/strong> \uc54c\uc544\ucc28\ub9ac\uae30 \ubc29\uc2dd\uc744 \uc0ac\uc6a9\ud558\uc138\uc694. \uc0dd\uac01\uc5d0 \ubd80\ub4dc\ub7fd\uac8c \uc774\ub984\uc744 \ubd99\uc774\uc138\uc694. \u201c\uacc4\ud68d\ud558\uae30\u201d, \u201c\uae30\uc5b5\ud558\uae30\u201d, \u201c\uac71\uc815\ud558\uae30\u201d, \u201c\ud310\ub2e8\ud558\uae30\u201d. \ub354 \ub3c4\uc6c0\uc774 \ud544\uc694\ud558\ub2e4\uba74 \uc774 <a href=\"https:\/\/emameditation.com\/blog\/ko\/mindfulness-overthinking-stop\/\">\uacfc\ub3c4\ud55c \uc0dd\uac01\uc744 \uba48\ucd94\ub294 \ub9c8\uc74c\ucc59\uae40 \uc2e4\ucc9c<\/a>\uc744 \uc0b4\ud3b4\ubcf4\uc138\uc694.<\/li>\n<li><strong>\uc9c0\ucce4\ub2e4\uba74:<\/strong> \uc26c\ub294 \uba85\uc0c1\uc744 \uc2dc\ub3c4\ud574\ubcf4\uc138\uc694. \ub215\uace0, \ud798\uc744 \ud480\uace0, \uc54c\uc544\ucc28\ub9bc\uc774 \ub113\uc5b4\uc9c0\uac8c \ub450\uc138\uc694. \uadf8 \uc21c\uac04\uc5d0\ub294 \uc544\ubb34\uac83\ub3c4 \uace0\uce60 \ud544\uc694\uac00 \uc5c6\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uba85\ub8cc\ud568\uc73c\ub85c \uc2dc\uc791\ud558\uace0 \uc2f6\ub2e4\uba74:<\/strong> \uc758\ub3c4 \uc124\uc815\uc744 \uc0ac\uc6a9\ud558\uc138\uc694. \uc9e7\uc740 <a href=\"https:\/\/emameditation.com\/blog\/ko\/achim-myeongsang-calm-focused-day\/\">\uc544\uce68 \uba85\uc0c1<\/a>\uc740 \ud558\ub8e8\uac00 \ub2f9\uc2e0\uc744 \uc120\ud0dd\ud558\uae30 \uc804\uc5d0, \ub2f9\uc2e0\uc774 \ud558\ub8e8\ub97c \uc5b4\ub5bb\uac8c \ub9de\uc774\ud560\uc9c0 \uc815\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p>\uc2e4\ucc9c\uc744 \ubc14\uafd4\uac00\uba70 \ud574\ub3c4 \uad1c\ucc2e\uc2b5\ub2c8\ub2e4. \uc790\uae30 \ub3cc\ubd04\uc740 \uc0b6\uc758 \uacc4\uc808, \uc5d0\ub108\uc9c0, \ucc45\uc784\uc5d0 \ub530\ub77c \ub2ec\ub77c\uc9d1\ub2c8\ub2e4.<\/p>\n<h2>\uba85\uc0c1\uc744 \ub2e4\uc815\ud55c \uc77c\uc0c1\uc73c\ub85c \ub9cc\ub4dc\ub294 \ubc29\ubc95<\/h2>\n<p>\uac00\uc7a5 \uc9c0\uc18d \uac00\ub2a5\ud55c \uba85\uc0c1 \uc2b5\uad00\uc740 \ubd88\uc644\uc804\ud55c \ub0a0\uc5d0\ub3c4 \uc9c0\ud0ac \uc218 \uc788\ub294 \uc2b5\uad00\uc785\ub2c8\ub2e4. \uc644\ubcbd\ud55c \uc5f0\uc18d \uae30\ub85d\uc744 \ubaa9\ud45c\ub85c \ud558\uae30\ubcf4\ub2e4, \uc2e4\uc81c \uc0b6\uc744 \uc874\uc911\ud558\ub294 \ub9ac\ub4ec\uc744 \ub9cc\ub4dc\uc138\uc694.<\/p>\n<ul>\n<li><strong>\uc758\uc695\ubcf4\ub2e4 \uc791\uac8c \uc2dc\uc791\ud558\uc138\uc694.<\/strong> \ub9e4\uc77c \uc0bc \ubd84\uc5d0\uc11c \uc624 \ubd84 \uc815\ub3c4\uac00 \uac00\ub054 \uc0bc\uc2ed \ubd84 \ud558\ub294 \uac83\ubcf4\ub2e4 \ub354 \ub3c4\uc6c0\uc774 \ub418\ub294 \uacbd\uc6b0\uac00 \ub9ce\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc774\ubbf8 \uc788\ub294 \uc2e0\ud638\uc640 \uc5f0\uacb0\ud558\uc138\uc694.<\/strong> \uc774\ub97c \ub2e6\uc740 \ub4a4, \ucee4\ud53c\ub97c \ub9c8\uc2dc\uae30 \uc804, \ud1f4\uadfc \ud6c4, \uc7a0\uc790\ub9ac\uc5d0 \ub4e4 \ub54c \uba85\uc0c1\ud558\uc138\uc694.<\/li>\n<li><strong>\uc900\ube44\ub97c \ub2e8\uc21c\ud558\uac8c \uc720\uc9c0\ud558\uc138\uc694.<\/strong> \ud2b9\ubcc4\ud55c \uc637, \uc644\ubcbd\ud55c \ubc29\uc11d, \uce68\ubb35\uc774 \uaf2d \ud544\uc694\ud55c \uac83\uc740 \uc544\ub2d9\ub2c8\ub2e4. \ud3b8\uc548\ud568\uc740 \ub3c4\uc6c0\uc774 \ub418\uc9c0\ub9cc, \uc644\ubcbd\uc744 \ucd94\uad6c\ud558\uba74 \uc2e4\ucc9c\uc774 \ub2a6\uc5b4\uc9d1\ub2c8\ub2e4.<\/li>\n<li><strong>\u201c\ucd5c\uc18c \ubc84\uc804\u201d\uc744 \ub450\uc138\uc694.<\/strong> \ud798\ub4e0 \ub0a0\uc5d0\ub294 \uac00\uc2b4\uc5d0 \uc190\uc744 \uc5b9\uace0 \uc138 \ubc88 \uc54c\uc544\ucc28\ub9ac\uba70 \uc228 \uc26c\ub294 \uac83\ub9cc\uc73c\ub85c\ub3c4 \uc790\uae30 \ub3cc\ubd04\uc774 \ub429\ub2c8\ub2e4.<\/li>\n<li><strong>\uc790\uc2e0\uacfc\uc758 \uad00\uacc4\ub97c \uc0b4\ud3b4\ubcf4\uc138\uc694.<\/strong> \u201c\ub0b4\uac00 \ucc28\ubd84\ud588\ub294\uac00?\u201d \ub300\uc2e0 \u201c\ub098\ub294 \uc870\uae08 \ub354 \uc194\uc9c1\ud558\uace0, \ubd80\ub4dc\ub7fd\uace0, \ud558\uc0ac\ub974\ud588\ub294\uac00?\u201d\ub77c\uace0 \ubb3c\uc5b4\ubcf4\uc138\uc694.<\/li>\n<\/ul>\n<p>\uba85\uc0c1\uc774 \uc704\uc548\uc774 \ub418\uc9c0 \uc54a\ub294\ub2e4\uba74 \uc5b5\uc9c0\ub85c \ud558\uc9c0 \ub9c8\uc138\uc694. \uc5b4\ub5a4 \uc0ac\ub78c\ub4e4\uc5d0\uac8c\ub294 \ub208\uc744 \uac10\uac70\ub098 \uac00\ub9cc\ud788 \uc549\uc544 \uc788\ub294 \uac83\uc774 \ubd88\uc548, \uc2ac\ud514, \uc5b4\ub824\uc6b4 \uae30\uc5b5\uc744 \ub354 \uac15\ud558\uac8c \ub9cc\ub4e4 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub208\uc744 \ub72c \ucc44\ub85c \ud574\ubcf4\uac70\ub098, \uc2dc\uac04\uc744 \uc904\uc774\uac70\ub098, \ubc1c\ubc14\ub2e5 \uac10\uac01\uc5d0 \uc9d1\uc911\ud558\uac70\ub098, \ub300\uc2e0 \uc54c\uc544\ucc28\ub9ac\uba70 \uac77\uae30\ub97c \uc120\ud0dd\ud574\ubcf4\uc138\uc694. \uad34\ub85c\uc6c0\uc774 \uac15\ud558\uac70\ub098 \uc624\ub798 \uc9c0\uc18d\ub41c\ub2e4\uba74, \uc790\uaca9\uc744 \uac16\ucd98 \uc804\ubb38\uac00\uc758 \ub3c4\uc6c0\uc744 \ubc1b\uc73c\uba70 \uc2e4\ucc9c\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n<h2>\uc790\uc8fc \ubb3b\ub294 \uc9c8\ubb38<\/h2>\n<h3>\uc790\uae30 \ub3cc\ubd04\uc744 \uc704\ud55c \uba85\uc0c1\uc740 \uc5bc\ub9c8\ub098 \uc790\uc8fc \ud574\uc57c \ud558\ub098\uc694?<\/h3>\n<p>\ub300\ubd80\ubd84\uc758 \ub0a0\uc5d0 \uba87 \ubd84\uc529\ubd80\ud130 \uc2dc\uc791\ud558\uc138\uc694. \uc9c0\uc18d\uc131\uc774 \uc2dc\uac04\ubcf4\ub2e4 \uc911\uc694\ud569\ub2c8\ub2e4. \ub9e4\uc77c \uc2e4\ucc9c\uc774 \ubd80\ub2f4\uc2a4\ub7fd\ub2e4\uba74, \ubbff\uace0 \uc9c0\ud0ac \uc218 \uc788\ub294 \uc138 \uac00\uc9c0 \uc2dc\uac04\uc744 \uc815\ud574 \uadf8\ub54c\ub9c8\ub2e4 \ud574\ubcf4\uc138\uc694.<\/p>\n<h3>\uba85\uc0c1 \uc911 \uc0dd\uac01\uc774 \uba48\ucd94\uc9c0 \uc54a\uc73c\uba74 \uc5b4\ub5bb\uac8c \ud558\ub098\uc694?<\/h3>\n<p>\uc0dd\uac01\uc744 \uba48\ucd9c \ud544\uc694\ub294 \uc5c6\uc2b5\ub2c8\ub2e4. \uba85\uc0c1\uc740 \uc0dd\uac01\uc774 \uc77c\uc5b4\ub098\uace0 \uc788\uc74c\uc744 \uc54c\uc544\ucc28\ub9ac\uace0, \ubd80\ub4dc\ub7fd\uac8c \ub2fb\uc73c\ub85c \ub3cc\uc544\uc624\ub294 \uc5f0\uc2b5\uc785\ub2c8\ub2e4. \ub3cc\uc544\uc624\ub294 \ub9e4 \uc21c\uac04\uc774 \uc2e4\ucc9c\uc758 \uc77c\ubd80\uc774\uba70, \uc2e4\uc218\uac00 \uc544\ub2d9\ub2c8\ub2e4.<\/p>\n<h3>\uc790\uae30 \ub3cc\ubd04\uc744 \uc704\ud55c \uba85\uc0c1\uc740 \uc774\uae30\uc801\uc778\uac00\uc694?<\/h3>\n<p>\uc544\ub2d9\ub2c8\ub2e4. \uc790\uae30 \ub3cc\ubd04\uc740 \uc790\uc2e0\uacfc \ub354 \uc548\uc815\uc801\uc73c\ub85c \uad00\uacc4 \ub9fa\ub3c4\ub85d \ub3c4\uc640\uc8fc\uba70, \uadf8 \uacb0\uacfc \ub2e4\ub978 \uc0ac\ub78c\uacfc\ub3c4 \ub354 \uc778\ub0b4\uc2ec \uc788\uace0 \ub610\ub837\ud558\uac8c \uad00\uacc4 \ub9fa\uae30 \uc26c\uc6cc\uc9d1\ub2c8\ub2e4. \uc0b6\uc5d0\uc11c \ubb3c\ub7ec\ub098\ub294 \uac83\uc774 \uc544\ub2c8\ub77c, \uc0b6\uc744 \ub354 \uc194\uc9c1\ud558\uac8c \ub9de\uc774\ud558\uae30 \uc704\ud55c \uc900\ube44\uc785\ub2c8\ub2e4.<\/p>\n<h3>\ub204\uc6b4 \ucc44\ub85c \uba85\uc0c1\ud574\ub3c4 \ub418\ub098\uc694?<\/h3>\n<p>\ub124. \ud2b9\ud788 \ud53c\uace4\ud558\uac70\ub098, \uc544\ud504\uac70\ub098, \uc790\uadf9\uc774 \ub108\ubb34 \ub9ce\uc744 \ub54c\ub294 \ub204\uc6cc\uc11c \ud558\ub294 \uac83\uc774 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \uc790\uafb8 \uc7a0\ub4e4\uace0 \uc2f6\uc9c0 \uc54a\ub2e4\uba74, \ub611\ubc14\ub85c \uc549\uac70\ub098 \ub208\uc744 \uc0b4\uc9dd \ub72c \ucc44 \ud574\ubcf4\uc138\uc694.<\/p>\n<h2>\ucd9c\ucc98<\/h2>\n<ol>\n<li>\uace0\uc584 \uc678. <a href=\"https:\/\/doi.org\/10.1001\/jamainternmed.2013.13018\" target=\"_blank\" rel=\"noopener\">\uc2ec\ub9ac\uc801 \uc2a4\ud2b8\ub808\uc2a4\uc640 \uc6f0\ube59\uc744 \uc704\ud55c \uba85\uc0c1 \ud504\ub85c\uadf8\ub7a8: \uccb4\uacc4\uc801 \ubb38\ud5cc \uace0\ucc30 \ubc0f \uba54\ud0c0 \ubd84\uc11d<\/a>. \uc790\ub9c8 \ub0b4\uacfc\ud559.<\/li>\n<li>\ud638\ud504\ub9cc \uc678. <a href=\"https:\/\/doi.org\/10.1037\/a0018555\" target=\"_blank\" rel=\"noopener\">\ub9c8\uc74c\ucc59\uae40 \uae30\ubc18 \uce58\ub8cc\uac00 \ubd88\uc548\uacfc \uc6b0\uc6b8\uc5d0 \ubbf8\uce58\ub294 \ud6a8\uacfc: \uba54\ud0c0 \ubd84\uc11d\uc801 \uace0\ucc30<\/a>. \uc0c1\ub2f4 \ubc0f \uc784\uc0c1 \uc2ec\ub9ac\ud559 \uc800\ub110.<\/li>\n<li>\uadf8\ub85c\uc2a4\ub9cc \uc678. <a href=\"https:\/\/doi.org\/10.1016\/s0022-3999(03)00573-7\" target=\"_blank\" rel=\"noopener\">\ub9c8\uc74c\ucc59\uae40 \uae30\ubc18 \uc2a4\ud2b8\ub808\uc2a4 \uac10\uc18c\uc640 \uac74\uac15\uc0c1\uc758 \uc774\uc810: \uba54\ud0c0 \ubd84\uc11d<\/a>. \uc2ec\uc2e0\uc758\ud559 \uc5f0\uad6c \uc800\ub110.<\/li>\n<li>\uad6c \uc678. <a href=\"https:\/\/doi.org\/10.1016\/j.cpr.2015.01.006\" target=\"_blank\" rel=\"noopener\">\ub9c8\uc74c\ucc59\uae40 \uae30\ubc18 \uc778\uc9c0 \uce58\ub8cc\uc640 \ub9c8\uc74c\ucc59\uae40 \uae30\ubc18 \uc2a4\ud2b8\ub808\uc2a4 \uac10\uc18c\ub294 \uc5b4\ub5bb\uac8c \uc815\uc2e0 \uac74\uac15\uacfc \uc6f0\ube59\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\ub294\uac00? \uc911\uc7ac \uc5f0\uad6c\uc758 \uccb4\uacc4\uc801 \ubb38\ud5cc \uace0\ucc30 \ubc0f \uba54\ud0c0 \ubd84\uc11d<\/a>. \uc784\uc0c1 \uc2ec\ub9ac\ud559 \uace0\ucc30.<\/li>\n<\/ol>\n<p><em>\uc774 \uae00\uc740 \uc77c\ubc18\uc801\uc778 \uc6f0\ube59\uc744 \uc704\ud55c \uac83\uc774\uba70 \uc758\ud559\uc801 \uce58\ub8cc\ub97c \ub300\uc2e0\ud560 \uc218 \uc5c6\uc2b5\ub2c8\ub2e4. \uac74\uac15 \uc0c1\ud0dc\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>\uc790\uae30 \ub3cc\ubd04\uc774 \ub9c8\uce58 \ub610 \ud558\ub098 \uc2e4\ud328\ud558\uace0 \uc788\ub294 \uc77c\ucc98\ub7fc \ub290\uaef4\uc9c0\uae30 \uc2dc\uc791\ud588\ub2e4\uba74, \ub2f9\uc2e0\ub9cc \uadf8\ub7f0 \uac83\uc740 \uc544\ub2d9\ub2c8\ub2e4. \uc790\uae30 \ub3cc\ubd04\uc744 \uc704\ud55c \uba85\uc0c1\uc740 \uc644\ubcbd\ud558\uac8c \ucc28\ubd84\ud574\uc9c0\uac70\ub098 \ud574\uc57c \ud560 \uc77c \ubaa9\ub85d\uc5d0\u2026<\/p>\n","protected":false},"author":2,"featured_media":475,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[102],"tags":[],"class_list":["post-488","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\/488","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=488"}],"version-history":[{"count":0,"href":"https:\/\/emameditation.com\/blog\/wp-json\/wp\/v2\/posts\/488\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/emameditation.com\/blog\/wp-json\/wp\/v2\/media\/475"}],"wp:attachment":[{"href":"https:\/\/emameditation.com\/blog\/wp-json\/wp\/v2\/media?parent=488"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/emameditation.com\/blog\/wp-json\/wp\/v2\/categories?post=488"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/emameditation.com\/blog\/wp-json\/wp\/v2\/tags?post=488"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}