{"id":28873,"date":"2025-10-30T16:52:11","date_gmt":"2025-10-30T16:52:11","guid":{"rendered":"https:\/\/www.europesays.com\/lt\/28873\/"},"modified":"2025-10-30T16:52:11","modified_gmt":"2025-10-30T16:52:11","slug":"kaip-uzmigti-vos-per-kelias-minutes","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/lt\/28873\/","title":{"rendered":"Kaip u\u017emigti vos per kelias minutes"},"content":{"rendered":"<p>\u0160is technikos b\u016bdas, \u017einomas kaip \u201ekarin\u0117 <a rel=\"noopener nofollow\" target=\"_blank\" href=\"https:\/\/www.delfi.lt\/temos\/miegas\" tag-id=\"47615545\">miego<\/a> technika\u201c, buvo sukurtas JAV kariams. J\u0173 darbas reikalavo auk\u0161to susikaupimo ir kokybi\u0161ko poilsio ekstremaliomis s\u0105lygomis.<\/p>\n<p>Metodikos istorija apra\u0161yta knygoje \u201eRelax and Win: Championship Performance\u201c (1981 m.). Metodas pagr\u012fstas sistemingu k\u016bno raumen\u0173 atsipalaidavimu ir s\u0105mon\u0117s i\u0161valymu. Fizin\u0117 \u012ftampa da\u017enai trukdo smegenims \u201ei\u0161sijungti\u201c, tod\u0117l svarbu atpalaiduoti kiekvien\u0105 raumen\u0173 grup\u0119.<\/p>\n<p>K\u016bno atpalaidavimas<\/p>\n<p>Atpalaiduokite veid\u0105. Prad\u0117kite nuo kaktos, tada eikite link aki\u0173, skruost\u0173 ir \u017eandikaulio. Susitelkite \u012f l\u0117t\u0105, gil\u0173 kv\u0117pavim\u0105.<\/p>\n<p>Tada pereikite prie kaklo ir pe\u010di\u0173 srities.<\/p>\n<p>    <img decoding=\"async\" src=\"https:\/\/www.europesays.com\/lt\/wp-content\/uploads\/2025\/10\/9ba03c01-a002-4063-8b6f-d54ae1a6c7ef.jpg\" loading=\"lazy\" alt=\"Miegas\"\/>      <\/p>\n<p>Nuleiskite pe\u010dius, s\u0105moningai atpalaiduokite rankas, \u012fskaitant delnus ir pir\u0161tus. \u012esivaizduokite ir pajuskite, kaip maloni \u0161iluma plinta nuo galvos iki pir\u0161t\u0173.<\/p>\n<p>Giliai \u012fkv\u0117pkite ir l\u0117tai i\u0161kv\u0117pkite, atpalaiduodami kr\u016btin\u0119, pilv\u0105, \u0161launis, kelius, blauzdas ir p\u0117das. \u012esivaizduokite, kaip \u0161iluma nusileid\u017eia nuo \u0161irdies iki koj\u0173 pir\u0161t\u0173 galiuk\u0173.<\/p>\n<p>S\u0105mon\u0117s i\u0161valymas \u2013 svarbiausias etapas<\/p>\n<p>Svarbu i\u0161laisvinti mintis nuo streso ir \u012fkyri\u0173 min\u010di\u0173. \u012esivaizduokite, kad gulite kanojoje ramiame e\u017eere po giedru dangumi. Arba gulite aksominiame hamake tamsiame kambaryje. Jei mintys bla\u0161kosi, kas 10 sekund\u017ei\u0173 mintyse kartokite fraz\u0119: \u201eNem\u0105styk, nem\u0105styk, nem\u0105styk\u201c, o tada gr\u012f\u017ekite prie pasirinktos vizualizacijos.<\/p>\n<p>Patarimas: metodas veiks geriau, jei j\u012f praktikuosite reguliariai ir sukursite tinkam\u0105 miegui atmosfer\u0105 \u2013 tams\u0105, tyl\u0105 ir patogi\u0105 k\u016bno pad\u0117t\u012f.<\/p>\n<p>\u0160i paprasta technika leid\u017eia greitai u\u017emigti net esant stresin\u0117ms s\u0105lygoms ir pagerina poilsio efektyvum\u0105.<\/p>\n<p>Sakoma, kad po 6 savai\u010di\u0173 praktikos \u0161i technika suveikia 96 proc. \u017emoni\u0173.<\/p>\n","protected":false},"excerpt":{"rendered":"\u0160is technikos b\u016bdas, \u017einomas kaip \u201ekarin\u0117 miego technika\u201c, buvo sukurtas JAV kariams. J\u0173 darbas reikalavo auk\u0161to susikaupimo ir&hellip;\n","protected":false},"author":2,"featured_media":28874,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[21],"tags":[113,37,39,36,38,40,7127,114],"class_list":{"0":"post-28873","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-pramogos","8":"tag-entertainment","9":"tag-lietuva","10":"tag-lietuviu","11":"tag-lithuania","12":"tag-lithuanian","13":"tag-lt","14":"tag-miegas","15":"tag-pramogos"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@lt\/115464158859292810","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/lt\/wp-json\/wp\/v2\/posts\/28873","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/lt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/lt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/lt\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/lt\/wp-json\/wp\/v2\/comments?post=28873"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/lt\/wp-json\/wp\/v2\/posts\/28873\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/lt\/wp-json\/wp\/v2\/media\/28874"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/lt\/wp-json\/wp\/v2\/media?parent=28873"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/lt\/wp-json\/wp\/v2\/categories?post=28873"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/lt\/wp-json\/wp\/v2\/tags?post=28873"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}