ȥȥΡ

蝹伣żȥפȡָʸӶפȡ֤¾פξܤƤޤ

2015ǯ07

أǯνλҤָŤä顢äƤ餤ʡġפȡشνȼäǤ顢ְش줬ФʡפȤ²ˤ餫ʤ顢㤵Ȱ˻ܽѤˤäƤޤ

äƤǤʤȤϤͽۤȿơùδ֤ΥꥢΤ˶ŤäƤơܿͤˤɵפȸäƤޤ

ʬۤɤǤۤޤֻҤɤǤɡǤפȤդ˻ӥåꡣֻ֤ûäϤפޤ

Ƕϥࡢ֥åȡѥαƶȻפΤǤ㤤ͤθ꤬¿褦˻פޤ

̤ʤͤΤȤǤ⡢¹󤬾Τ餪̤ΤȤ˻䤬̤äƤơܽѤͻҤ򤺤äȸƤȤ褯ޤλҤɤ⤿ҲͤˤʤäꡢȤƻŻμ½Τ褦ʤȤäꤹȡΤΥ꤬ˤʤ褦ˤʤꡢ֤̤Υ롼פ˺ơפȤȤޤ

񡢤ˡ̤¹ޥåޤ줿ꤷƤơ¹ǸŤä顢¹θˤۤƹԤäƤפʤƸ줿⤷ޤ

ǯ˽񤤤ͥʤȸäƤΥեǤ¹ˤ̤󤬸áƤ餦ʤƤΤΤáϡ̤¹Ǥ¹˥ޥåʤ⤦Τʤ顢θ夤餪򤻤Ӥ뤫ʬʤ

¹ꡢ¤פȤȤˤʤΤǤ

ˬװ

蝹伣żȥ캬
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ּҤȯĹפǴѻƤޤ顢ӤƤ롪ϡ֥ӤδѻץȤ!?



椬Ȥθ2015/7/231230

ͤƤߤȡѻϤʤʤޤʤǤ͡

䤬λˡ᤯Υۡॻ󥿡ǥ֥ȥॷΥʥץ쥼ȤȤΤޤƤ򽸤ˤ⡢⾯ϤɬפʻǤ򤷤餤ʬ餺ˤƤޤ

ѻγˤϡȤ΢Υ󥴤ڤβ֤줿ȢޤѲ̵ΤǡȢΥåפäꡢΤγ줿ꡣ

ơƵ٤ߤνˡ⤦ԤƤʤΤǷ֤Ƥߤȡ֥ȥॷΥʥΤġ

ޤäȤǸ˵ŸǰΥǥ󥰤ޤ˥å󥰤ʳǤ

οƤäơλҤ̼Ǥ
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ŪˤʤޤشۡפⲾΤǤϤʤʤꡢۤʤɤοϤäޤιԤϡֹޥסϡǯŬԸΤߤȤʤ褦Ǥ



캬Ԥܥȥ륻󥿡2015/7/251354

礭ѹϤޤǤΤǡγع˴ؤͤشۤʤʸ˼ȤѹϤޤ

̴˸äƿʤƻڤǡ褬ҤȤ˲᤮ޤ󡣤줾γعĹƧޤʬʤɤʤդ˳ѤǤ뤫ͤ꼫ʬβǽ뤳ȤǤʿϩ֤٤ǤǤ顢Ͽͤˤä㤦Ϥ

ݲ⹻̤ϩΰ⡦աʲ򤷤ä̳ƲäƤޤȲǽˤդ뤽λѤۤɤǤ

ʸӶ캬
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ǯ˻äưäȻäƤƤޤ



ݥۥƥ2015/7/25947

Ǥ⡢ޤǤΤ褦˥֥㤨ԤΤϺǯޤǤȤΤȡǯϣʥե󥺤ˤʤäƤʤȥʤ褦Ǥ

ݡĤǤⲻڤǤⲿǤ⤽ȻפޤƻǴĥäƤͤΥϤäȰ㤤ޤΥ򴶤ơƱۤθȤΤϾλɷˤʤޤ

ޤǯĥ͡

ʸӶ캬
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ˤߤ衼̸Yoga for Pain ReliefͤΡ֣Ƶۡסp2347ˡbreath(p23-47)ۤɤߤޤ

ޤӤθƵۡThe Breath of Joyˡä礭Ƶۤ򤷤ޤ

p40
As you inhale, feel the breath expand the lower belly, upper belly, rib cage, and chest. Feel each area expand gently, like a wave that starts in the lower belly and crests at your heart. Be patient with each inhalation and keep inviting the breath in (without strain) until you feel comfortably full and radiant with breath. As you exhale, let the breath go without effort. You might even open your mouth and let the exhalation be an easy, soft sigh. Both the inhalation and exhalation should be free of tension. Have the feeling that you are receiving each breath and welcoming it with an open heart. Keep a soft smile on your face.

ˡθƵۡThe Relief BreathˡƵۤĹ򾯤ĤΤФʤ©ۤʤϤޤ

p40
The relief breath reduces pain, suffering, and stress in two important ways:

1. By slowing down your breathing and extending your exhalation, it triggers the relaxation response and shuts down the emergency stress response.

2. It focuses the mind on something simple to control. This creates a sense of safety that can make the mind and body less sensitive to threat and pain.

Ƶۤcount the breathˤҲ𤵤Ƥޤ

ޤХ󥹸ƵۡThe Balancing BreathˤҲ𤵤ƤޤϡɡηؤDzĤɡηǸߤ˸ƵۤˡǤ襬򾯤ǤäȤͤʬǤ礦ܤܽ

ǸˡΤǸƵۡBreathing the BodyˡΤΤɤʬǤ©ۤäϤǤ뤳ȤƤߤޤ
p44
Imagine that you can inhale and exhale through different parts of your body. Go through the whole body, including any areas that are tense or in pain.
...
Breathing the body is a visualization practice adapted from the traditional practice of yoga nidra (yoga sleep) and the body scan practice taught in Jon Kabat-Zinn's mindfulness-based stress reduction program for people with chronic pain (Kabat-Zinn 1990).

ʤλʸYOGAݡ

ԥǥå
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֥ͥ
󡦸ʸˣգͣϣΡ ˻桪
MM106110֤ޤǽޤǤ

107򤭱ΤǤ񤷤ɡʤʤڤ

ڥ饹ҼͤθʸۿءMM-110
εϡʸζؽƤȲ򤯳ڤߤͭ뤿˽񤤤ƤޤΤǡϲɽƤޤ󡣤λ
ʸӶ캬
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ԥ塼īޤϢ³μǤ顢ƤǤǤ

̼ˤֽפȸޤʬ⽭ˡ

ǡ캬Ρ֤ޤĤסʻ 캬캬2-11-1ˤˡ


īǤ빽ͤä㤤ޤ2015/7/19700

ơ롣ֽ̼פȸ줿Ȥ򺬤˻äƤޤ顢̼ȱΤݤäƤޤ

ǡֲȱäƤȱʤۤ˲򽭤äƸʤϤʤפĤäƤߤޤθ塢ἼФƤˡ֤Τ㤵פܤɤߤ褦ʸǸƤФޤ

ϡ֤줤ʤ͡ס

Ϥꡢ̼ˤϾƤޤ
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Ǥꤷ塢ꥪԥ塼ء

Ͽˤȡ2013ǯ˽դȲơˬư衢ܤΤ褦Ǥ褿Ϸ빽Ƥơȥ饯Ԥ֤ۤȤɤʤơǤۤȤƤޤ

ܤϺǤޤΤǡλäԻ׵ĤιΥϥƥס֥ޥɥɥ饤֡ס֡&ȥ󥯥󥰥ĥס֥ǥƥϥפͥ¤Ӥޤޥɥɥ饤֤Ϥξ㤷ƥȥåפƤޤ줷Ƥ󤬤ǤΤı֤ʬ겼ꡢ٤äʬǤ

ơ󡣤󥯥꡼˥󥰤ξԷäΤǹԤä櫓Ǥ¿줿褦ǡޤǤˤʤĹ󤬽Ƥޤ

ꤢԤ֤ʤȤޤ֤äʱͺסϤޤäƤѥեåȤ򸫤顢֥ԥ塼ɽ!!ޥǥ&ͥΤߤοߥ塼פȤΨΤ㤵ˤ򤷤ʤ衣Ǥ⡢ͥߤʱͥ󤬡ͥߤΤ褦ˤФäʤޤDzƥӥϥåޤ(^^)/



Ǥ⡢äѤꤪФɤ2015/7/181130 ܤܤܤߥ饯

pomupomu miho

繥ʥݥݥץȡ2015/7/181437 ꥪ饯ҥ륺

pomupomu mihomiu

Υꥪ饯ҥ륺ϤץǤ2015/7/181452 ꥪ饯ҥ륺



ѥ졼ɤϡ֥ӥ꡼֡פǤϤʤΤˤʤäƤޤ2015/7/181835 ѥ졼ɡOMOIYARI TO YOUס

puro exit

ڤäޤޤ2015/7/182004 ̸ء
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ХΡ饤סʿ򿽤߼־λʤˤƤޤޤΤǡīѸ򤹤뤳Ȥˤʤޤ



2015/7/18538
Хͽ᤯夤褦Ǥ



2015/7/18554 ¢
¼ԤޤäƤ硣

޽

¢򤯤äƺ꤬޽㡣

饹ĥ꡼

ˤϥĥ꡼

Ʋ

˸ΤƲʴѲƲˡޤ⤬Ƥޤ

Ʋ˹Ԥޤ顢ΤԤäƤͤ10Ͱʾϵ봶Ǥ

䤿⻲ҡĤȻפä顢ĹʤǤޤϤǤϤο֤ͤäޤäʡפȸܤǤ򥸥ꡣνִ֡Ʋ⤬ޤ

Τ˷󤫤ܤ뤫Ȼפޤ礦ɳλ֤ä褦Ǥ()

6йԤԤ褦ǡ˻äǮäΤǤ͡

᤹뤫̵ȻפäƤޤҤͤƤߤȡ9ƸƲǼդΤǤλ֤ƲǼƲȤΤȡͤûҤ餷Τ˷Ǥ

ġ򿷤ޤǤǼġȸƤ֤褦ǤҼԤ̷ФΤǼ᤿ˡΰȤǼġ˵ΤΤǤ顢̷Ф⤷ʤɷФ餷ʤǥϥ󥳤ŪʻҤϸθȤ椬ͥåȾǾҲ𤵤Ƥޤ

ޤȰˡ򤢤ƤޤפȤäƤ⵮Ťθ򤵤Ƥޤ
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ХΡ饤סʿ˹ԤäƤޤ



2015/7/172236 캬ء
캬ؤˤƾ֡



2015/7/172300 ŷƸԤ
ϤơդΥ֥󥱥åȤޤȤäǤޥȤޤȤäΤΥ衼åѵ²μ񤬤ޤ()

Хǥԥ塼ɤ˹ԤΤ2ǯ4Ƥä褦ǤλϡꥪХǡ4󥷡ȡ2x2ˤä褦ʵޤ®ХɤɤʲƤޤ͡3󥷡ȡ1x3ˤǥȥդǤꥯ饤˥󥰤⤫ʤݤޤ

ԥХʤͳ⤬¤Τ֤ʤΤǤ뤫⤷ʤåȤϿƤ֤˰ưǤȤȡī٤ޤǤädzưǤޤ

񤷤Ƥޤȡڤλ֤˿˾äƤʤȤʤۥƥ˹Ԥäƥå⤷ʤȤʤۥƥ뤬ιŪΰĤʤΤǤɤȻפޤ줬°˲᤮ʤΤǤл֤ȶ̵̤Ȥޤ

ϡԤⵢƱξƱɥ饤СΥڥǤȤʤ¿ޤ͡

Ԥϥ說說̲줺ȤѥϡĤƱǤ
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ΥڡΥȥåץ