{"id":8097,"date":"2015-04-20T05:18:18","date_gmt":"2015-04-20T04:18:18","guid":{"rendered":"http:\/\/www.mariahelander.se\/?p=8097"},"modified":"2015-04-20T05:18:18","modified_gmt":"2015-04-20T04:18:18","slug":"mindful-mandag-medvetna-andetag","status":"publish","type":"post","link":"https:\/\/www.mariahelander.se\/?p=8097","title":{"rendered":"Mindful m\u00e5ndag &#8211; medvetna andetag"},"content":{"rendered":"<p>Denna veckas mindfulness\u00f6vning inneb\u00e4r att du ska p\u00e5minna dig sj\u00e4lv om att dra n\u00e5gra medvetna andetag d\u00e5 och d\u00e5 under dagen. Utmaningen i denna \u00f6vning \u00e4r att komma ih\u00e5g det. D\u00e4rf\u00f6r ska du f\u00e5 tre enkla knep att p\u00e5minna dig sj\u00e4lv om andetagen.<\/p>\n<ul>\n<li><b>Lappen\u00a0<\/b>Skriv &#8221;andas&#8221; p\u00e5 en eller flera post-it lappar eller ladda ned bilden l\u00e4ngst ned p\u00e5 denna sida och s\u00e4tt upp d\u00e4r du ofta ser den &#8211; datorn, spegeln, kylsk\u00e5pet eller ytterd\u00f6rren. Det blir en p\u00e5minnelse till dig att dra n\u00e5gra medvetna andetag.<\/li>\n<li><b>Mementov\u00e4n<\/b><br \/>\nHar du en fin glassten hemma eller hittar en sl\u00e4t sten utomhus, l\u00e4gg den i fickan. Det blir din mementov\u00e4n. Memento &#8211; betyder att minnas, stenen blir en p\u00e5minnelse till dig varje g\u00e5ng du k\u00e4nner den att dra dina andetag. Om du inte har fickor p\u00e5 dina kl\u00e4der kan du v\u00e4lja ut ett l\u00e4ngre halssmycke eller knyta ett sn\u00f6re om handleden, som en p\u00e5minnelse.<\/li>\n<li><b>Plats eller tidpunkt<\/b><br \/>\nTag f\u00f6r vana att alltid i en viss situation b\u00f6rja med n\u00e5gra andetag. Som n\u00e4r du s\u00e4tter dig i bilen innan du startar motorn, n\u00e4r du s\u00e4tter p\u00e5 datorn, innan du ska \u00e4ta eller \u00e5ker rulltrappa. V\u00e4lj ut en situation du ofta befinner dig i som du kan fokusera p\u00e5 andningen.<\/li>\n<\/ul>\n<p><b>Medvetet andetag<\/b><\/p>\n<ol>\n<li>L\u00e4gg ena handen p\u00e5 br\u00f6stet och den andra p\u00e5 magen.<\/li>\n<li>Dra in luften l\u00e5ngsamt genom n\u00e4san och k\u00e4nn hur magen och sedan br\u00f6stkorgen utvidgas<\/li>\n<li>Stanna upp n\u00e5gon sekund<\/li>\n<li>innan du sl\u00e4pper ut luften genom n\u00e4san och k\u00e4nner att f\u00f6rst br\u00f6stkorgen och sedan magen sjunker in.<\/li>\n<\/ol>\n<p><a href=\"https:\/\/www.mariahelander.se\/wordpress\/wp-content\/uploads\/andas1.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-5979\" src=\"https:\/\/www.mariahelander.se\/wordpress\/wp-content\/uploads\/andas1.jpg\" alt=\"andas\" width=\"5184\" height=\"3456\" srcset=\"https:\/\/www.mariahelander.se\/wordpress\/wp-content\/uploads\/andas1.jpg 5184w, https:\/\/www.mariahelander.se\/wordpress\/wp-content\/uploads\/andas1-600x400.jpg 600w, https:\/\/www.mariahelander.se\/wordpress\/wp-content\/uploads\/andas1-300x200.jpg 300w, https:\/\/www.mariahelander.se\/wordpress\/wp-content\/uploads\/andas1-1024x682.jpg 1024w, https:\/\/www.mariahelander.se\/wordpress\/wp-content\/uploads\/andas1-624x416.jpg 624w\" sizes=\"auto, (max-width: 5184px) 100vw, 5184px\" \/><\/a><\/p>\n\n<!-- Facebook Like Button v1.9.6 BEGIN [http:\/\/blog.bottomlessinc.com] -->\n<iframe src=\"http:\/\/www.facebook.com\/plugins\/like.php?href=https%3A%2F%2Fwww.mariahelander.se%2F%3Fp%3D8097&amp;layout=standard&amp;show_faces=false&amp;width=450&amp;action=like&amp;colorscheme=light\" scrolling=\"no\" frameborder=\"0\" allowTransparency=\"true\" style=\"border:none; overflow:hidden; width:450px; height: 30px; align: left; margin: 2px 0px 2px 0px\"><\/iframe>\n<!-- Facebook Like Button END -->\n","protected":false},"excerpt":{"rendered":"<p>Denna veckas mindfulness\u00f6vning inneb\u00e4r att du ska p\u00e5minna dig sj\u00e4lv om att dra n\u00e5gra medvetna andetag d\u00e5 och d\u00e5 under dagen. Utmaningen i denna \u00f6vning \u00e4r att komma ih\u00e5g det. D\u00e4rf\u00f6r ska du f\u00e5 tre enkla knep att p\u00e5minna dig sj\u00e4lv om andetagen. Lappen\u00a0Skriv &#8221;andas&#8221; p\u00e5 en eller flera post-it lappar eller ladda ned bilden [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[10],"tags":[631,205,744,731,771,665],"class_list":["post-8097","post","type-post","status-publish","format-standard","hentry","category-mindfulness","tag-gratis-mindfulness","tag-medveten-narvaro","tag-medvetna-andetag","tag-mindful-mandag","tag-mindfulness","tag-mindfulnessovning"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.mariahelander.se\/index.php?rest_route=\/wp\/v2\/posts\/8097","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mariahelander.se\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mariahelander.se\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mariahelander.se\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mariahelander.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=8097"}],"version-history":[{"count":1,"href":"https:\/\/www.mariahelander.se\/index.php?rest_route=\/wp\/v2\/posts\/8097\/revisions"}],"predecessor-version":[{"id":8098,"href":"https:\/\/www.mariahelander.se\/index.php?rest_route=\/wp\/v2\/posts\/8097\/revisions\/8098"}],"wp:attachment":[{"href":"https:\/\/www.mariahelander.se\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8097"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mariahelander.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8097"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mariahelander.se\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8097"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}