{"id":652608,"date":"2025-07-22T06:13:53","date_gmt":"2025-07-22T04:13:53","guid":{"rendered":"https:\/\/www.apo-discounter.pl\/blog\/?p=652608"},"modified":"2025-07-22T08:44:13","modified_gmt":"2025-07-22T06:44:13","slug":"mindfulness-uwaznosc-ktora-przywraca-rownowage","status":"publish","type":"post","link":"https:\/\/www.apo-discounter.pl\/blog\/lifestyle\/mindfulness-uwaznosc-ktora-przywraca-rownowage\/","title":{"rendered":"Mindfulness &#8211; uwa\u017cno\u015b\u0107, kt\u00f3ra przywraca r\u00f3wnowag\u0119"},"content":{"rendered":"<p><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/www.apo-discounter.pl\/blog\/wp-content\/uploads\/2025\/07\/mindfulness-uwaznosc.png\" alt=\"uwa\u017cno\u015b\u0107 mindfulness\" \/><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_end\">\ufeff<\/span><\/p>\n<p class=\"teaser\">W \u015bwietle wszystkich obowi\u0105zk\u00f3w zawodowych i osobistych niekiedy zapominamy, jak to jest \u017cy\u0107 \u201etu i teraz\u201d, nie skupiaj\u0105c si\u0119 na tym, co dzieje si\u0119 dooko\u0142a. By\u0107 mo\u017ce to jest powodem rosn\u0105cej ostatnio popularno\u015bci praktyk mindfulnessowych. Czym jest uwa\u017cno\u015b\u0107 i jakie korzy\u015bci mo\u017ce nie\u015b\u0107 ze sob\u0105 jej praktykowanie?<\/p>\n<h2 class=\"post_h2\">Mindfulness \u2013 co to jest?<\/h2>\n<div class=\"separator\"><\/div>\n<p class=\"post_content\">Jest to koncepcja, wed\u0142ug kt\u00f3rej cz\u0142owiek jest obecny w do\u015bwiadczanym przez siebie otoczeniu \u2013 \u015bwiadomie, bez warto\u015bciowania i rozpraszania. Skonstruowana przez Jona Kabat-Zinna, ameryka\u0144skiego specjalisty w zakresie biologii molekularnej oraz profesora na wydziale medycyny, kt\u00f3ry swoje \u017cycie zawodowe po\u015bwi\u0119ci\u0142 m.in. rozwijaniu technik redukcji stresu.<\/p>\n<p class=\"post_content\">Uwa\u017cno\u015b\u0107 polega na przyjmowaniu do\u015bwiadcze\u0144 takimi, jakie s\u0105, staraj\u0105c si\u0119 nie nadawa\u0107 im \u0142atek dobrych lub z\u0142ych. Nie oznacza to pe\u0142nej akceptacji sytuacji, je\u015bli jest ona niekorzystna lub niekomfortowa, a racjonalne rozpatrzenie jej jako punkt wyj\u015bcia do dalszych decyzji. Chodzi w niej r\u00f3wnie\u017c o nierozpami\u0119tywanie przesz\u0142o\u015bci b\u0105d\u017a niew\u0119drowania za bardzo my\u015blami w przysz\u0142o\u015b\u0107, a trwanie w tera\u017aniejszo\u015bci. Mindfulness polega r\u00f3wnie\u017c na \u015bwiadomym skupianiu uwagi tam, gdzie to jest potrzebne, a nie na przypadkowych refleksjach.<\/p>\n<p>    <style>\r\n      a:hover {\r\n        text-decoration: none;\r\n        color: #333333;\r\n      }\r\n      .wrapper {\r\n        overflow: hidden;\r\n      }\r\n      .products {\r\n        box-sizing: border-box;\r\n        width: 100%;\r\n        overflow: hidden;\r\n        margin: 1.25em 0;\r\n        padding: 1.25em 0;\r\n        border-top: solid 2px;\r\n        border-bottom: solid 2px;\r\n      }\r\n      .products__title {\r\n        text-align: center;\r\n        color: #333333;\r\n        font-size: 22px;\r\n\t\t margin-bottom:1.2em;\r\n      }\r\n      .products__wrapper {\r\n        display: flex;\r\n        flex-wrap: nowrap;\r\n        \/* width: 300%; *\/\r\n      }\r\n      .product {\r\n\t\tdisplay:flex;\r\n        min-width: 50%;\r\n        text-align: center;\r\n      }\r\n      .product__link {\r\n        display: 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href=\"https:\/\/www.apo-discounter.pl\/entitis-pastylki-smak-truskawkowy-30-pzn-08300032\"\r\n            class=\"product__link\"\r\n          >\r\n            <img decoding=\"async\"\r\n              src=\"https:\/\/www.apo-discounter.pl\/images\/product_images\/thumbnail_images\/08300032.jpg\"\r\n              alt=\"\"\r\n              class=\"product__img\"\r\n            \/>\r\n            <div class=\"product__name\">ENTitis pastylki smak truskawkowy<\/div>\r\n            <div class=\"product__price\">46.99<\/div>\r\n            <button class=\"product__btn\">Sprawd\u017a<\/button>\r\n          <\/a>\r\n        <\/div>\r\n        <div class=\"product\">\r\n          <a\r\n            href=\"https:\/\/www.apo-discounter.pl\/artresan-efekt-kapsulki-30-pzn-08300015\"\r\n            class=\"product__link\"\r\n          >\r\n            <img decoding=\"async\"\r\n              src=\"https:\/\/www.apo-discounter.pl\/images\/product_images\/thumbnail_images\/08300015.jpg\"\r\n              alt=\"\"\r\n              class=\"product__img\"\r\n            \/>\r\n            <div class=\"product__name\">Artresan Efekt kapsu\u0142ki<\/div>\r\n            <div class=\"product__price\">56.99<\/div>\r\n            <button class=\"product__btn\">Sprawd\u017a<\/button>\r\n          <\/a>\r\n        <\/div>\r\n        <div class=\"product\">\r\n          <a\r\n            href=\"https:\/\/www.apo-discounter.pl\/piascledine-100-mg-200-mg-30-pzn-08300014\"\r\n            class=\"product__link\"\r\n          >\r\n            <img decoding=\"async\"\r\n              src=\"\thttps:\/\/www.apo-discounter.pl\/images\/product_images\/thumbnail_images\/08300014.jpg\"\r\n              alt=\"\"\r\n              class=\"product__img\"\r\n            \/>\r\n            <div class=\"product__name\">ENTitis pastylki smak truskawkowy<\/div>\r\n            <div class=\"product__price\">56.99<\/div>\r\n            <button class=\"product__btn\">Sprawd\u017a<\/button>\r\n          <\/a>\r\n        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document.querySelectorAll(\"div.product\");\r\nconst scrollArea = productsWrapper.scrollWidth-productsWrapper.clientWidth;\r\nlet width = 0;\r\nlet xStart= 0;\r\nlet xEnd = 0;\r\nlet transformX = 0;\r\nlet xLeft = 0;\r\n\r\n\/\/ products.forEach(p => {\r\n\/\/     width =+ p.clientWidth;\r\n\/\/ })\r\nconst setTransform = function() {\r\n    productsWrapper.style.transform = `translate(${transformX}px)`;\r\n};\r\n\r\nconst scroll = function (e) {\r\nif(transformX >= -(scrollArea)|| transformX == -0) {\r\n    transformX = e.touches[0].clientX - xStart + xLeft; \r\n    setTransform();\r\n    if (transformX < -(scrollArea)) {\r\n        transformX = -(scrollArea); \r\n        setTransform();\r\n    } \r\n    if(transformX>0) {\r\n        transformX = 0;\r\n        setTransform();\r\n    }  \r\n} \r\n};\r\n\r\nproductsWrapper.addEventListener('touchmove', scroll);\r\n\r\nproductsWrapper.addEventListener('touchstart', (e)=> {\r\n    xStart = e.changedTouches[0].clientX;\r\n});\r\n\r\nproductsWrapper.addEventListener('touchend', (e)=> {\r\n    xLeft = transformX\r\n    \r\n});\r\n\n<\/script>\n<!-- end Woody Code Snippets CSS and JS -->\n<\/p>\n<p class=\"post_content\">Uwa\u017cno\u015b\u0107 ma co prawda swoje korzenie w filozofii buddyzmu, jednak obecnie jej praktyka jest pozbawiona podtekst\u00f3w religijnych.<\/p>\n<p class=\"post_content\">Odr\u00f3\u017cnia si\u0119 dwa g\u0142\u00f3wne, odr\u0119bne od siebie, chocia\u017c polegaj\u0105ce na podobnych zasadach, typy uwa\u017cno\u015bci: praktykowana i dyspozycyjna (osobowo\u015bciowa). Ta druga jest wrodzona, naturalna, natomiast znajomo\u015b\u0107 pierwszej mo\u017cna posi\u0105\u015b\u0107 z nabywan\u0105 wiedz\u0105 i do\u015bwiadczeniem. Program redukcji stresu opartej na uwa\u017cno\u015bci (<em>Mindfulness-Based Stress Reduction<\/em>, MBSR) adresowany jest raczej do grupy nie posiadaj\u0105cej naturalnej tendencji do uwa\u017cno\u015bci, aczkolwiek pewne zasady mo\u017cna wprowadzi\u0107 do swojego \u017cycia, ma\u0142ymi krokami, bez jego kompletacji.<\/p>\n<p class=\"post_content\">Z teorii mindfulness korzysta si\u0119 r\u00f3wnie\u017c m.in. w: terapii poznawczej opartej na uwa\u017cno\u015bci (MBCT \u2013 <em>Mindfulness-Based Cognitive Therapy<\/em>), w kt\u00f3rej pracuje si\u0119 nad zapobieganiem nawrotom objaw\u00f3w depresyjnych, \u0142\u0105cz\u0105c techniki mindfulness z poznawczymi oraz terapii opartej na akceptacji i zaanga\u017cowaniu (<em>Acceptance and Commitment Therapy<\/em>).<\/p>\n<h2 class=\"post_h2\">Mindfulness dla zdrowia<\/h2>\n<div class=\"separator\"><\/div>\n<p class=\"post_content\">Techniki uwa\u017cno\u015bci mog\u0105 korzystnie wp\u0142ywa\u0107 na zdrowie psychiczne oraz fizyczne. Regularne praktykowanie i zwi\u0119kszanie swojej uwa\u017cno\u015bci okazuje si\u0119 korelowa\u0107 ze wzrostem akceptacji wobec samego siebie, pozytywnych stan\u00f3w umys\u0142u oraz wsp\u00f3\u0142czucia dla w\u0142asnych niepowodze\u0144. Ponadto, ma zwi\u0105zek ze zmniejszeniem l\u0119ku uog\u00f3lnionego, reaktywno\u015bci poznawczej oraz stresu i ruminacji.<\/p>\n<p class=\"post_content\">Komponent polegaj\u0105cy na nieocenianiu pomaga spojrze\u0107 na swoje my\u015bli i emocje z dystansem, a tak\u017ce nie identyfikowa\u0107 si\u0119 z negatywnymi tre\u015bciami, kt\u00f3re mog\u0105 nakr\u0119ca\u0107 spiral\u0119 tego rodzaju odczu\u0107. Tym samym, cz\u0142owiek praktykuj\u0105cy uwa\u017cno\u015b\u0107 nie unika przykrych dozna\u0107 i zwi\u0105zanych z nimi emocji, tylko je konfrontuje, co mo\u017ce prowadzi\u0107 do wzrost akceptacji wobec samego siebie i poprawy funkcjonowania.<\/p>\n<p class=\"post_content\">Mindfulness ma r\u00f3wnie\u017c zwi\u0105zek ze wzrostem czujno\u015bci i bardziej celnym kierowania uwagi, a tak\u017ce z jej utrzymaniem. Mo\u017ce to by\u0107 w d\u0142u\u017cszej perspektywie korzystne w wielu aspektach \u017cycia, cho\u0107by zawodowym. Co wi\u0119cej, badania wykaza\u0142y, \u017ce osoby praktykuj\u0105ce uwa\u017cno\u015b\u0107 mniej awersyjnie reaguj\u0105 na bod\u017ace negatywne, s\u0105 na nie bardziej odporne, a tak\u017ce d\u0142u\u017cej utrzymuj\u0105 pozytywny nastr\u00f3j przy bod\u017acach neutralnych.<\/p>\n<p class=\"post_content\">Mindfulness zosta\u0142 dobrze zbadany wzgl\u0119dem jego wp\u0142ywu na poziom stresu. Wykazano, na przyk\u0142ad, \u017ce mo\u017ce os\u0142abia\u0107 reaktywno\u015b\u0107 cia\u0142a migda\u0142owatego w m\u00f3zgu, kt\u00f3re odpowiada za uruchomienie reakcji na zagro\u017cenie (walka lub ucieczka). O ile taka reakcja ma racj\u0119 bytu w sytuacji faktycznego zagro\u017cenia, u os\u00f3b nadmiernie reaktywnych mo\u017ce to powodowa\u0107 wzrost poziomu stresu r\u00f3wnie\u017c wtedy, gdy nie jest ona wymagana. Obni\u017cenie <a href=\"https:\/\/www.apo-discounter.pl\/blog\/lifestyle\/jak-pokonac-stres-proste-i-sprawdzone-sposoby-na-stres\/\">stresu<\/a> mo\u017ce przek\u0142ada\u0107 si\u0119 na obni\u017cenie ci\u015bnienia t\u0119tniczego krwi a tak\u017ce reakcji zapalnych w chorobach stresozale\u017cnych. Ponadto, mindfulness mo\u017ce r\u00f3wnie\u017c mie\u0107 zwi\u0105zek ze zwi\u0119kszeniem obj\u0119to\u015bci hipokampa, kt\u00f3ry odpowiada m.in. za regulacj\u0119 emocji i konsolidacj\u0119 wspomnie\u0144, oraz grubo\u015bci kory przedczo\u0142owej maj\u0105cej wp\u0142yw na samoregulacj\u0119, uwag\u0119 oraz podejmowanie decyzji.<\/p>\n<p class=\"post_content\">Na tym jednak nie ko\u0144cz\u0105 si\u0119 korzy\u015bci z praktykowania uwa\u017cno\u015bci. Wykazano, \u017ce tego typu interwencje mog\u0105 by\u0107 skuteczne w przypadku os\u00f3b, kt\u00f3re zaprzestaj\u0105 palenia i picia nadmiernej ilo\u015bci alkoholu i rzadziej wracaj\u0105 do na\u0142og\u00f3w. W przypadku os\u00f3b nadmiernie si\u0119 objadaj\u0105cych, uwa\u017cno\u015b\u0107 pomaga w redukcji ilo\u015bci spo\u017cywanej \u017cywno\u015bci, w tym s\u0142odyczy.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/www.apo-discounter.pl\/blog\/wp-content\/uploads\/2025\/07\/mindfulness-trening-uwaznosci.png\" alt=\"mindfulness trening uwa\u017cno\u015bci\" \/><\/p>\n<h2 class=\"post_h2\">Mindfulness \u2013 trening uwa\u017cno\u015bci<\/h2>\n<div class=\"separator\"><\/div>\n<p class=\"post_content\">Uwa\u017cno\u015b\u0107 jak najbardziej mo\u017cna wy\u0107wiczy\u0107 poprzez systematyczn\u0105 obserwacj\u0119 swoich my\u015bli, emocji, reakcji oraz otoczenia. Mo\u017cna to robi\u0107 zar\u00f3wno w ramach formalnie skonstruowanego programu, jak r\u00f3wnie\u017c we w\u0142asnym zakresie, chocia\u017c warto pami\u0119ta\u0107, \u017ce wi\u0119kszo\u015b\u0107 bada\u0144 odnosi si\u0119 do tych pierwszych, odg\u00f3rnie zaprojektowanych program\u00f3w.<\/p>\n<p class=\"post_content\">W praktyce nieformalnej trening uwa\u017cno\u015bci mo\u017cna wprowadza\u0107 stopniowo w niekt\u00f3rych aspektach \u017cycia, chocia\u017cby w uwa\u017cnym jedzeniu (<a href=\"https:\/\/www.apo-discounter.pl\/blog\/vademecum\/mindful-eating-uwazne-jedzenie-w-teorii-i-praktyce\">mindful eating<\/a>). Przyk\u0142adowo, wielu z nas spo\u017cywa posi\u0142ki szybko, z telefonem w r\u0119ku b\u0105d\u017a ogl\u0105daj\u0105c telewizj\u0119. Uwa\u017cno\u015b\u0107 mo\u017cna praktykowa\u0107 minimalizuj\u0105c bod\u017ace dooko\u0142a i skupiaj\u0105c swoj\u0105 uwag\u0119 na smakach, zapachach czy teksturach da\u0144. Body scan r\u00f3wnie\u017c mo\u017cna z powodzeniem wykonywa\u0107 w domu lub w spokojnych warunkach podczas d\u0142u\u017cszej przerwy w pracy. Polega na kierowaniu uwagi na kolejne cz\u0119\u015bci cia\u0142a, zaczynaj\u0105c od st\u00f3p i id\u0105c ku g\u00f3rze, staraj\u0105c si\u0119 zauwa\u017cy\u0107 i poczu\u0107 kontakt poszczeg\u00f3lnych z nich z pod\u0142o\u017cem, zauwa\u017caj\u0105c napi\u0119cia, zwracaj\u0105c uwag\u0119 na oddech przep\u0142ywaj\u0105cy np. przez jam\u0119 brzuszn\u0105 oraz klatk\u0119 piersiow\u0105. Podczas body scanu osoba wykonuj\u0105ca go stara si\u0119 nie ocenia\u0107 reakcji swojego cia\u0142a, a je akceptowa\u0107.<\/p>\n<p class=\"post_content\">Coraz wi\u0119ksz\u0105 popularno\u015b\u0107 zdobywa r\u00f3wnie\u017c koncepcja uwa\u017cnego chodzenia, bez s\u0142uchania muzyki, czytania internetu czy ksi\u0105\u017cki. Chodzi o odczuwanie ruch\u00f3w cia\u0142a, zamaszysto\u015bci kroku oraz kontaktu z pod\u0142o\u017cem. Id\u0105c mo\u017cna skupia\u0107 swoj\u0105 uwag\u0119 na otoczeniu: drzewach, zapachu powietrza, jego wilgotno\u015bci oraz odczuciu, jakie pojawia si\u0119 na sk\u00f3rze w starciu z warunkami atmosferycznymi (deszczem czy promieniami s\u0142o\u0144ca).<\/p>\n<p class=\"post_content\">Uwa\u017cne s\u0142uchanie z kolei wymaga pe\u0142nego skupienia na rozm\u00f3wcy i tym, co m\u00f3wi, bez przerywania i oceniania.<\/p>\n<p class=\"post_content\">W formalnych treningach mindfulnessowych spotkania w grupie odbywaj\u0105 si\u0119 najcz\u0119\u015bciej co tydzie\u0144, wykonuje si\u0119 r\u00f3wnie\u017c treningi indywidualne, nawet raz dziennie, a tak\u017ce praktykuje si\u0119 jednodniowe odosobnienia. Nie jest to zatem opcja dla ka\u017cdego, jednak mo\u017cna jak najbardziej we w\u0142asnym zakresie poszerza\u0107 swoj\u0105 wiedz\u0119 i umiej\u0119tno\u015bci w uwa\u017cno\u015bci chocia\u017cby za pomoc\u0105 dost\u0119pnych na rynku ksi\u0105\u017cek.<\/p>\n<p class=\"post_content\">\u0179r\u00f3d\u0142a<\/p>\n<ul>\n<li>Keng SL, Smoski MJ, Robins CJ. Effects of mindfulness on psychological health: a review of empirical studies. Clin Psychol Rev. 2011 Aug;31(6):1041-56. doi: 10.1016\/j.cpr.2011.04.006. Epub 2011 May 13. PMID: 21802619; PMCID: PMC3679190.<\/li>\n<li>Schuman-Olivier Z, Trombka M, Lovas DA, Brewer JA, Vago DR, Gawande R, Dunne JP, Lazar SW, Loucks EB, Fulwiler C. Mindfulness and Behavior Change. Harv Rev Psychiatry. 2020 Nov\/Dec;28(6):371-394. doi: 10.1097\/HRP.0000000000000277. PMID: 33156156; PMCID: PMC7647439.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\ufeff\ufeff W \u015bwietle wszystkich obowi\u0105zk\u00f3w zawodowych i osobistych niekiedy zapominamy, jak to jest \u017cy\u0107 \u201etu i teraz\u201d, nie skupiaj\u0105c si\u0119 na tym, co dzieje si\u0119 dooko\u0142a. By\u0107 mo\u017ce to jest powodem rosn\u0105cej ostatnio popularno\u015bci praktyk mindfulnessowych. Czym jest uwa\u017cno\u015b\u0107 i jakie korzy\u015bci mo\u017ce nie\u015b\u0107 ze sob\u0105 jej praktykowanie? Mindfulness \u2013 co to jest? Jest to [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":652624,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[118,443],"tags":[],"class_list":["post-652608","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","category-psyche"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Mindfulness co to, trening uwa\u017cno\u015bci, mindfulness dla zdrowia - Apo-Discounter.pl<\/title>\n<meta name=\"description\" content=\"W \u015bwietle wszystkich obowi\u0105zk\u00f3w zawodowych i osobistych niekiedy zapominamy, jak to jest \u017cy\u0107 \u201etu i teraz\u201d, nie skupiaj\u0105c si\u0119 na tym, co dzieje si\u0119 dooko\u0142a. 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