{"id":1691,"date":"2026-05-20T12:02:13","date_gmt":"2026-05-20T12:02:13","guid":{"rendered":"https:\/\/wellbeinginschools.eu\/?post_type=resources&#038;p=1691"},"modified":"2026-05-26T12:11:25","modified_gmt":"2026-05-26T12:11:25","slug":"sounds-and-thoughts","status":"publish","type":"resources","link":"https:\/\/wellbeinginschools.eu\/sk\/resources\/sounds-and-thoughts\/","title":{"rendered":"Zvuky a my\u0161lienky"},"content":{"rendered":"<figure class=\"wp-block-audio\"><audio controls src=\"https:\/\/wellbeinginschools.eu\/wp-content\/uploads\/2026\/05\/7_SoundsAndThoughts_7-min_female_SK.mp3\"><\/audio><\/figure>\n\n\n\n\n\n<\/p>\n\n\n\n<figure class=\"wp-block-audio\"><audio controls src=\"https:\/\/wellbeinginschools.eu\/wp-content\/uploads\/2026\/05\/7_SoundsAndThoughts_7-min_male_SK.mp3\"><\/audio><\/figure>\n\n\n<p>\n\n\n\n<p class=\"translation-block\">Vitajte pri mindfulness cvi\u010den\u00ed. Za\u010dnime t\u00fdm, \u017ee si n\u00e1jdeme stabiln\u00fa a pohodln\u00fa polohu na sedenie. Chodidl\u00e1 odpo\u010d\u00edvaj\u00fa na zemi. Ruky m\u00e1me jemne polo\u017een\u00e9 na stehn\u00e1ch. Chrb\u00e1t je vzpriamen\u00fd a uvo\u013enen\u00fd. Sme stabiln\u00ed takmer ako hora. \n\nPomaly sa nad\u00fdchneme... c\u00edtime pevnos\u0165 v chrbtici a v\u00e1hu svojho tela, ktor\u00e9 je pevne ukotven\u00e9.\nM\u00f4\u017eeme pomaly privrie\u0165 o\u010di alebo uprie\u0165 poh\u013ead na zem. Vn\u00edmame kontakt svojho tela s povrchom pod nami. V\u00e1hu svojich chodidiel tla\u010diacich do zeme. C\u00edtime, ako n\u00e1s zem dr\u017e\u00ed a podopiera. Nemus\u00edme robi\u0165 ni\u010d. M\u00f4\u017eeme sa len necha\u0165 uzemni\u0165. Po\u010das cvi\u010denia sa m\u00f4\u017eeme kedyko\u013evek vr\u00e1ti\u0165 k tomuto pocitu uzemnenia. A ak budeme ma\u0165 kedyko\u013evek chu\u0165 z cvi\u010denia vyst\u00fapi\u0165, jednoducho otvor\u00edme o\u010di a v\u0161imneme si, kde sa nach\u00e1dzame. \n\nPomaly presunieme svoju pozornos\u0165 k d\u00fdchaniu. Vn\u00edmame ka\u017ed\u00fd n\u00e1dych a v\u00fddych v bruchu alebo pri \u0161pi\u010dke nosa. Dych netreba meni\u0165 \u2013 sta\u010d\u00ed si ho v\u0161\u00edma\u0165, ako plynie vo svojom prirodzenom rytme. Dovo\u013eme n\u00e1\u0161mu dych, aby bol kotvou, ktor\u00e1 n\u00e1s dr\u017e\u00ed tu v tejto chv\u00edli. \n\nSvoju pozornos\u0165 teraz otvorme svetu zvukov. Len po\u010d\u00favajme zvuky okolo n\u00e1s. Zvuky bl\u00edzke aj zvuky vzdialen\u00e9. Len si ich v\u0161\u00edmajme, ako sa objavuj\u00fa a zase mizn\u00fa. Nechajme ich pr\u00eds\u0165 k n\u00e1m, namiesto toho, aby sme ich vyh\u013ead\u00e1vali. Ako mikrof\u00f3n, jednoducho prij\u00edmame zvuky bez toho, aby sme prem\u00fd\u0161\u013eali o tom, \u010do znamenaj\u00fa. Ak zvuk zmizne, m\u00f4\u017eeme si v tichu odd\u00fdchnu\u0165, k\u00fdm nepr\u00edde \u010fal\u0161\u00ed. \n\nNad\u00fdchneme sa a presunieme pozornos\u0165 na in\u00fd objekt, my\u0161lienky. My\u0161lienky budeme pozorova\u0165 rovnak\u00fdm sp\u00f4sobom, ako sme po\u010d\u00favali zvuky. My\u0161lienky sa objavuj\u00fa \u2013 mo\u017eno spomienky, pl\u00e1ny alebo obrazy. M\u00f4\u017eeme ich len sledova\u0165, ako sa objavuj\u00fa a mizn\u00fa. Ako ka\u017ed\u00e1 \u010fal\u0161ia my\u0161lienka vznik\u00e1, chv\u00ed\u013eu pretrv\u00e1va a rozpl\u00fdva sa. M\u00f4\u017eeme si tieto my\u0161lienky predstavi\u0165 ako oblaky pl\u00e1vaj\u00face po oblohe. Alebo ako obrazy na filmovom pl\u00e1tne. Objavuj\u00fa sa, chv\u00ed\u013eu s nami zostan\u00fa a potom sa posun\u00fa \u010falej.\nNemus\u00edme ich nah\u00e1\u0148a\u0165 ani odh\u00e1\u0148a\u0165 \u2013 len si ich v\u0161\u00edmame. \n\nAk sa objav\u00ed n\u00e1ro\u010dn\u00e1 my\u0161lienka alebo pocit, m\u00f4\u017eeme presun\u00fa\u0165 svoju pozornos\u0165 na telo. Uvedom\u00edme si, ako sa na\u0161e chodidl\u00e1 dot\u00fdkaj\u00fa zeme. Vn\u00edmame oporu povrchu zeme pod sebou. Uzemn\u00edme sa v tomto okamihu, ako korene stromu siahaj\u00face do zeme.\nOp\u00e4\u0165 sa vr\u00e1\u0165me k d\u00fdchaniu. V\u0161\u00edmajme si svoje n\u00e1dychy a v\u00fddychy. Dych po dychu, okamih po okamihu. Oce\u0148me, \u017ee sme tento \u010das venovali cvi\u010deniu. \n\nE\u0161te raz sa pomaly nad\u00fdchnite a vyd\u00fdchnite. V\u0161imnite si op\u00e4\u0165 svoje chodidl\u00e1 na zemi, ruky ako odpo\u010d\u00edvaj\u00fa, a svoje telo, ktor\u00e9 tu sed\u00ed.\nKe\u010f budete pripraven\u00ed, pomaly otvorte o\u010di, ak ste ich mali zatvoren\u00e9. V\u0161\u00edmajte si, \u010do je okolo v\u00e1s a ako sa vo vn\u00fatri c\u00edtite.<\/p>","protected":false},"excerpt":{"rendered":"<p>Welcome to this mindfulness practice.Let\u2019s begin by finding a sitting posture that feels both steady and comfortable.Feet resting on the ground.Hands placed gently on your lap.Your back is upright and relaxed.Almost as if you are sitting like a steady mountain.Take a slow breath here\u2026 feeling the steadiness in your spine and the weight of your  [&#8230;]<\/p>\n","protected":false},"featured_media":1445,"template":"","class_list":["post-1691","resources","type-resources","status-publish","has-post-thumbnail","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/wellbeinginschools.eu\/sk\/wp-json\/wp\/v2\/resources\/1691","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wellbeinginschools.eu\/sk\/wp-json\/wp\/v2\/resources"}],"about":[{"href":"https:\/\/wellbeinginschools.eu\/sk\/wp-json\/wp\/v2\/types\/resources"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/wellbeinginschools.eu\/sk\/wp-json\/wp\/v2\/media\/1445"}],"wp:attachment":[{"href":"https:\/\/wellbeinginschools.eu\/sk\/wp-json\/wp\/v2\/media?parent=1691"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}