{"id":7742,"date":"2026-11-03T13:13:58","date_gmt":"2026-11-03T12:13:58","guid":{"rendered":"https:\/\/www.magdajakab.com\/?p=7742"},"modified":"2026-11-03T17:08:19","modified_gmt":"2026-11-03T16:08:19","slug":"mindfulness-fenykepezes","status":"publish","type":"post","link":"https:\/\/www.magdajakab.com\/en\/mindfulness-fenykepezes\/","title":{"rendered":"A mindful f\u00e9nyk\u00e9pez\u00e9s ereje: a tudom\u00e1ny is igazolja, amit r\u00e9g\u00f3ta \u00e9rz\u00fcnk"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Ha valaha is meg\u00e1llt\u00e1l egy s\u00e9ta k\u00f6zep\u00e9n, hogy lefot\u00f3zz egy f\u00e9nysugarat a lombkoron\u00e1n \u00e1t, egy harmatcseppet egy lev\u00e9len, vagy egy felh\u0151alakzatot \u2013 val\u00f3sz\u00edn\u0171leg \u00e9rezted m\u00e1r azt a k\u00fcl\u00f6n\u00f6s nyugalmat, ami ilyenkor eluralkodik rajtad. Mintha egy pillanatra meg\u00e1llna az id\u0151, \u00e9s minden m\u00e1s \u2013 a hat\u00e1rid\u0151k, a teend\u0151k, a fejben zakatol\u00f3 gondolatok \u2013 h\u00e1tt\u00e9rbe szorulna.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ez nem v\u00e9letlen, \u00e9s nem is csak \u201esz\u00e9p \u00e9rz\u00e9s\u201d. Egy friss tudom\u00e1nyos kutat\u00e1s most m\u00e9rhet\u0151 bizony\u00edt\u00e9kot is adott arra, amit a tudatos f\u00e9nyk\u00e9pez\u00e9s gyakorl\u00f3i m\u00e1r r\u00e9g\u00f3ta megtapasztalnak: <strong>n\u00e9h\u00e1ny perc figyelmes, jelenl\u00e9tteli fot\u00f3z\u00e1s a term\u00e9szetben t\u00e9nylegesen cs\u00f6kkenti a stresszt<\/strong> \u2013 testi \u00e9s lelki szinten egyar\u00e1nt.<\/p>\n\n\n\n<figure class=\"wp-block-image alignleft is-resized\"><img decoding=\"async\" src=\"https:\/\/www.magdajakab.com\/wp-content\/uploads\/2026\/11\/4-1.jpeg\" alt=\"\" style=\"aspect-ratio:0.7510240230266799;width:276px;height:auto\"\/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Mi is az a<\/strong> <strong>mindful<\/strong> <strong>f\u00e9nyk\u00e9pez\u00e9s?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A tudatos (mindful) f\u00e9nyk\u00e9pez\u00e9s l\u00e9nyege, hogy nem a t\u00f6k\u00e9letes k\u00e9p vagy a like-ok hajszol\u00e1sa a c\u00e9l, hanem az, hogy <strong>val\u00f3ban jelen legy\u00fcnk abban a pillanatban<\/strong>, amikor a f\u00e9nyk\u00e9pez\u0151g\u00e9pet vagy a telefonunkat a kez\u00fcnkbe vessz\u00fck. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lelassulunk, figyel\u00fcnk a f\u00e9nyre, a form\u00e1kra, a sz\u00ednekre, a r\u00e9szletekre \u2013 arra, ami most, \u00e9ppen el\u0151tt\u00fcnk van. Ez a fajta figyelem maga a medit\u00e1ci\u00f3 egy form\u00e1ja: nem kell csukott szemmel \u00fcln\u00fcnk ahhoz, hogy a jelenben legy\u00fcnk, el\u00e9g, ha tudatosan n\u00e9z\u00fcnk.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sok\u00e1ig ez ink\u00e1bb csak egy szeml\u00e9letm\u00f3dnak, egyfajta filoz\u00f3fi\u00e1nak t\u0171nt a fot\u00f3z\u00e1s k\u00f6r\u00fcl. Viszont egyre t\u00f6bb konkr\u00e9t kutat\u00e1s al\u00e1t\u00e1masztja, hogy ennek \u00e9lettani hat\u00e1sa is van.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Amit a<\/strong> <strong>jelenlegi<\/strong> <strong>kutat\u00e1s m\u00e9rt<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A Tongji Egyetem (K\u00edna) kutat\u00f3i, Ahmad Hassan \u00e9s Zhang Deshun 28 fiatal feln\u0151tt bevon\u00e1s\u00e1val vizsg\u00e1lt\u00e1k, mi t\u00f6rt\u00e9nik a test\u00fcnkkel \u00e9s az agyunkkal, ha \u00f6t percen kereszt\u00fcl tudatosan, figyelmesen fot\u00f3zunk egy term\u00e9szeti t\u00e1jat \u2013 szemben azzal, ha ugyanezt egy v\u00e1rosi, forgalmas k\u00f6rnyezetben tessz\u00fck.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A r\u00e9sztvev\u0151k fej\u00e9re EEG-fejp\u00e1ntot, karj\u00e1ra v\u00e9rnyom\u00e1sm\u00e9r\u0151t helyeztek, hogy pontosan l\u00e1ss\u00e1k, mi zajlik a szervezet\u00fckben a fot\u00f3z\u00e1s k\u00f6zben \u00e9s ut\u00e1n. Emellett k\u00e9rd\u0151\u00edvekkel m\u00e9rt\u00e9k a szorong\u00e1s szintj\u00e9t \u00e9s az \u00e1ltal\u00e1nos hangulati \u00e1llapotot is.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Az eredm\u00e9ny:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Alacsonyabb v\u00e9rnyom\u00e1s<\/strong> a term\u00e9szetben v\u00e9gzett, figyelmes fot\u00f3z\u00e1s ut\u00e1n \u2013 mind a szisztol\u00e9s, mind a diasztol\u00e9s \u00e9rt\u00e9k szignifik\u00e1nsan cs\u00f6kkent a v\u00e1rosi fot\u00f3z\u00e1shoz k\u00e9pest.<\/li>\n\n\n\n<li><strong>Nyugodtabb agyhull\u00e1m-mint\u00e1zat<\/strong>: er\u0151s\u00f6dtek az ellazul\u00e1shoz k\u00f6t\u0151d\u0151 alfa-hull\u00e1mok, \u00e9s \u2013 meglep\u0151 m\u00f3don \u2013 a koncentr\u00e1ci\u00f3hoz, \u00e9bers\u00e9ghez kapcsol\u00f3d\u00f3 b\u00e9ta-hull\u00e1mok is. Vagyis a r\u00e9sztvev\u0151k egyszerre voltak ellazultabbak <em>\u00e9s<\/em> jelenl\u00e9v\u0151bbek, \u00e9berebbek \u2013 pontosan az az \u00e1llapot, amit a mindfulness-gyakorlatok is c\u00e9loznak.<\/li>\n\n\n\n<li><strong>Alacsonyabb szorong\u00e1s \u00e9s jobb k\u00f6z\u00e9rzet<\/strong> a k\u00e9rd\u0151\u00edvek alapj\u00e1n: a r\u00e9sztvev\u0151k k\u00e9nyelmesebbnek, ellazultabbnak \u00e9s \u201eterm\u00e9szetesebbnek\u201d \u00e9rezt\u00e9k magukat a feladat ut\u00e1n.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Fontos r\u00e9szlet: a pulzussz\u00e1mban nem volt jelent\u0151s elt\u00e9r\u00e9s a k\u00e9t csoport k\u00f6z\u00f6tt. Ez is al\u00e1t\u00e1masztja, hogy itt nem egyszer\u0171 fizikai megnyugv\u00e1sr\u00f3l van sz\u00f3, hanem valami m\u00e9lyebb, idegrendszeri szint\u0171 elcsendesed\u00e9sr\u0151l \u2013 pontosan arr\u00f3l, amit a tudatos jelenl\u00e9t gyakorl\u00e1sa sor\u00e1n tapasztalunk.<\/p>\n\n\n\n<figure class=\"wp-block-image alignright size-full is-resized\"><img fetchpriority=\"high\" decoding=\"async\" width=\"735\" height=\"910\" src=\"https:\/\/www.magdajakab.com\/wp-content\/uploads\/2026\/11\/7.jpeg\" alt=\"\" class=\"wp-image-7744\" style=\"aspect-ratio:0.8077013383423339;width:328px;height:auto\" srcset=\"https:\/\/www.magdajakab.com\/wp-content\/uploads\/2026\/11\/7.jpeg 735w, https:\/\/www.magdajakab.com\/wp-content\/uploads\/2026\/11\/7-10x12.jpeg 10w, https:\/\/www.magdajakab.com\/wp-content\/uploads\/2026\/11\/7-565x700.jpeg 565w\" sizes=\"(max-width: 735px) 100vw, 735px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Mi\u00e9rt pont a f\u00e9nyk\u00e9pez\u00e9s az, ami ezt el\u0151id\u00e9zi?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A kutat\u00f3k k\u00e9t elm\u00e9letre hivatkoznak. A <strong>stresszcs\u00f6kkent\u00e9si elm\u00e9let (SRT)<\/strong> szerint az emberi szervezet evol\u00faci\u00f3san \u201er\u00e1hangol\u00f3dott\u201d a term\u00e9szetes k\u00f6rnyezetekre \u2013 ezek l\u00e1tv\u00e1nya \u00f6nmag\u00e1ban cs\u00f6kkenti a stresszhormonok szintj\u00e9t. A <strong>figyelem-helyre\u00e1ll\u00edt\u00e1si elm\u00e9let (ART)<\/strong> szerint pedig a term\u00e9szet \u00e9rdekes, gazdag, de nem megterhel\u0151 ingerei hagyj\u00e1k pihenni azt a fajta akaratlagos figyelmet, amit eg\u00e9sz nap a munk\u00e1nkra, a k\u00e9perny\u0151inkre, a teend\u0151inkre ford\u00edtunk.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A f\u00e9nyk\u00e9pez\u00e9s itt egy k\u00fcl\u00f6nleges szerepet kap: <strong>arra k\u00e9nyszer\u00edt, hogy meg\u00e1lljunk \u00e9s val\u00f3ban odan\u00e9zz\u00fcnk.<\/strong> Nem csak els\u00e9t\u00e1lunk egy fa mellett, hanem megkeress\u00fck a legszebb sz\u00f6get, v\u00e1rjuk a megfelel\u0151 f\u00e9nyt, \u00e9szrevessz\u00fck a lev\u00e9l erezet\u00e9t vagy a f\u00e9ny j\u00e1t\u00e9k\u00e1t a felsz\u00ednen. Ez a fajta akt\u00edv, keresg\u00e9l\u0151 figyelem az, ami a tudatos fot\u00f3z\u00e1st ennyire hat\u00e9kony eszk\u00f6zz\u00e9 teszi a jelenl\u00e9t gyakorl\u00e1s\u00e1ra \u2013 \u00e9s most m\u00e1r azt is tudjuk, hogy ennek m\u00e9rhet\u0151, testi lenyomata is van.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Hogyan \u00e9p\u00edtsd be ezt a mindennapjaidba?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nem kell hozz\u00e1 profi f\u00e9nyk\u00e9pez\u0151g\u00e9p, sem sok id\u0151 \u2013 a kutat\u00e1sban is mind\u00f6ssze \u00f6t perc volt a feladat. N\u00e9h\u00e1ny gondolat, hogyan alkalmazhatod a tudatos f\u00e9nyk\u00e9pez\u00e9st stresszold\u00e1sra:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Keress napi \u00f6t percet egy z\u00f6ld fel\u00fcletre<\/strong> \u2013 egy parkra, a kertedre, ak\u00e1r egy erk\u00e9lyre n\u00e9h\u00e1ny cserepes n\u00f6v\u00e9nnyel \u2013, \u00e9s fot\u00f3zz ott tudatosan, siets\u00e9g n\u00e9lk\u00fcl.<\/li>\n\n\n\n<li><strong>Lass\u00edts le a felv\u00e9tel el\u0151tt.<\/strong> Miel\u0151tt megnyomn\u00e1d a gombot, n\u00e9zz k\u00f6r\u00fcl: mi az, ami most t\u00e9nyleg megragad? Milyen a f\u00e9ny? Mi v\u00e1ltozik, ha k\u00f6zelebb l\u00e9psz vagy m\u00e1s sz\u00f6gb\u0151l n\u00e9zed?<\/li>\n\n\n\n<li><strong>Ne a mennyis\u00e9g legyen a c\u00e9l.<\/strong> Egyetlen, figyelmesen elk\u00e9sz\u00edtett k\u00e9p t\u00f6bbet \u00e9r, mint t\u00edz gyors, elkapkodott felv\u00e9tel.<\/li>\n\n\n\n<li><strong>Ha nincs a k\u00f6zeledben term\u00e9szet<\/strong>, egy asztali n\u00f6v\u00e9ny vagy egy vir\u00e1gcser\u00e9p az ablakban is j\u00f3 kiindul\u00f3pont \u2013 kor\u00e1bbi kutat\u00e1sok szerint m\u00e1r ennyi is m\u00e9rhet\u0151en cs\u00f6kkentheti a szorong\u00e1st.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">A kutat\u00e1s persze kis mint\u00e1n k\u00e9sz\u00fclt, \u00e9s a szerz\u0151k is \u00f3vatosan, el\u0151zetes eredm\u00e9nyk\u00e9nt kezelik a tanuls\u00e1gokat. De az \u00fczenet \u00edgy is vil\u00e1gos, \u00e9s pontosan al\u00e1t\u00e1masztja azt, amit a tudatos fot\u00f3z\u00e1s gyakorl\u00f3ik\u00e9nt am\u00fagy is tudunk: <strong>nem kell sok id\u0151, nem kell messzire menni \u2013 el\u00e9g meg\u00e1llni, r\u00e1n\u00e9zni, \u00e9s t\u00e9nyleg ott lenni abban a pillanatban.<\/strong><\/p>\n\n\n\n<hr \/>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Ez a bejegyz\u00e9s az al\u00e1bbi tudom\u00e1nyos publik\u00e1ci\u00f3 eredm\u00e9nyei alapj\u00e1n k\u00e9sz\u00fclt:<\/em> Hassan, A., &amp; Deshun, Z. (2024). <em>How taking pictures of landscapes affects the mental stress of young adults.<\/em> PsyCh Journal, 13(6), 1004\u20131013. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11608777\/\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11608777\/<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Magda Jakab |<\/em> <a href=\"https:\/\/www.magdajakab.com\/en\/\"><em>magdajakab.com<\/em><\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>Ha valaha is meg\u00e1llt\u00e1l egy s\u00e9ta k\u00f6zep\u00e9n, hogy lefot\u00f3zz egy f\u00e9nysugarat a lombkoron\u00e1n \u00e1t, egy harmatcseppet egy lev\u00e9len, vagy egy felh\u0151alakzatot \u2013 val\u00f3sz\u00edn\u0171leg \u00e9rezted m\u00e1r azt a k\u00fcl\u00f6n\u00f6s nyugalmat, ami ilyenkor eluralkodik rajtad. Mintha egy pillanatra meg\u00e1llna az id\u0151, \u00e9s minden m\u00e1s \u2013 a hat\u00e1rid\u0151k, a teend\u0151k, a fejben zakatol\u00f3 gondolatok \u2013 h\u00e1tt\u00e9rbe szorulna. Ez [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":7750,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-7742","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Mindfulness f\u00e9nyk\u00e9pez\u00e9s: \u00edgy seg\u00edthet cs\u00f6kkenteni a stresszt<\/title>\n<meta name=\"description\" content=\"Fedezd fel, hogyan seg\u00edthet a mindfulness f\u00e9nyk\u00e9pez\u00e9s a stressz cs\u00f6kkent\u00e9s\u00e9ben, a jelenl\u00e9t meg\u00e9l\u00e9s\u00e9ben \u00e9s a term\u00e9szethez val\u00f3 kapcsol\u00f3d\u00e1sban.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link 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