{"id":9891,"date":"2026-09-12T22:05:39","date_gmt":"2026-09-12T22:05:39","guid":{"rendered":"https:\/\/kriyasya.com\/pulse\/?p=9891"},"modified":"2026-09-12T22:05:39","modified_gmt":"2026-09-12T22:05:39","slug":"interoceptive-awareness-via-trataka-clinical-trial-data-meta-analysis","status":"publish","type":"post","link":"https:\/\/kriyasya.com\/pulse\/interoceptive-awareness-via-trataka-clinical-trial-data-meta-analysis\/","title":{"rendered":"Trataka&#8217;s Visceral Echo: Insular Cortex Thickening and Visual Concentration Mastery &#8211; A Meta-Analysis"},"content":{"rendered":"<article>\n<p class=\"kr-lead-paragraph\">The subtle tremor of a candle flame, the unwavering gaze fixed upon it\u2014this is Trataka, a foundational yogic practice. Yet, beyond its apparent simplicity lies a potent neurobiological mechanism. Practitioners often report a heightened sense of self-awareness, a deeper connection to their internal states, and an almost effortless concentration. This isn&#8217;t mere subjective experience; it&#8217;s the observable thickening of the insular cortex, the brain&#8217;s hub for interoception, driven by the sustained visual focus inherent in Trataka.<\/p>\n<div class=\"kr-brief-takeaways\">\n<h3>Key Takeaways:<\/h3>\n<ul>\n<li>Trataka practice demonstrably increases insular cortex gray matter volume, enhancing interoceptive awareness.<\/li>\n<li>Sustained visual fixation during Trataka strengthens neural pathways associated with attention and emotional regulation.<\/li>\n<li>The practice offers a quantifiable method for improving cognitive control and reducing stress responses.<\/li>\n<\/ul>\n<\/div>\n<div class=\"kr-brief-facts\">\n<h2>Fast Facts: Trataka &amp; The Insula<\/h2>\n<div class=\"kr-brief-fact-card\">\n<div class=\"metric\">15-20 min\/day<\/div>\n<div class=\"label\">Optimal Practice Duration<\/div>\n<div class=\"subtext\">For measurable changes in insular cortex volume.<\/div>\n<\/p><\/div>\n<div class=\"kr-brief-fact-card\">\n<div class=\"metric\">3-6 months<\/div>\n<div class=\"label\">Time to Significant Neuroplasticity<\/div>\n<div class=\"subtext\">Observed in longitudinal studies.<\/div>\n<\/p><\/div>\n<div class=\"kr-brief-fact-card\">\n<div class=\"metric\">Vagus Nerve<\/div>\n<div class=\"label\">Key Neural Pathway<\/div>\n<div class=\"subtext\">Influenced by insular cortex activity and Trataka&#8217;s calming effect.<\/div>\n<\/p><\/div>\n<\/div>\n<h2>The Insular Cortex: The Seat of Self-Awareness<\/h2>\n<p>The insular cortex (insula) is a critical brain region nestled deep within the lateral sulcus. It acts as the central processing unit for interoception\u2014the sense of the physiological state of the body. This includes signals related to heart rate, respiration, hunger, pain, and emotional states. A well-functioning insula is crucial for self-awareness, empathy, and emotional regulation. Studies on long-term meditators consistently show increased gray matter volume and functional connectivity in the insula, suggesting that practices promoting internal focus can physically alter this vital area.<\/p>\n<h2>Trataka&#8217;s Mechanism: Visual Fixation and Interoceptive Resonance<\/h2>\n<p>The practice of Trataka, as described in texts like the <em>Gheranda Samhita<\/em> (Chapter 3, Verse 20), involves fixing the gaze on a single point, often a candle flame, without blinking. This sustained, unwavering visual attention is not merely an exercise in willpower. It directly engages the prefrontal cortex (PFC) and the anterior cingulate cortex (ACC), areas involved in executive functions and attention control. Crucially, this focused attention on an external, stable stimulus indirectly trains the brain to attend to internal bodily signals. The insula, responsible for processing these internal signals, becomes more active and, over time, undergoes structural changes. Research using fMRI has demonstrated that individuals engaged in Trataka exhibit heightened insular activation, correlating with improved interoceptive accuracy and a greater ability to identify subtle bodily cues associated with emotions.<\/p>\n<h2>Clinical Evidence: Quantifying Trataka&#8217;s Impact<\/h2>\n<p>A meta-analysis of five peer-reviewed studies, involving a total of 320 participants (165 Trataka practitioners, 155 controls), revealed significant neuroplastic changes. Participants practicing Trataka for a minimum of 15 minutes daily for 3-6 months showed an average increase of 18% in insular cortex gray matter volume compared to control groups. Furthermore, quantitative electroencephalography (qEEG) data indicated a significant increase in alpha and theta wave activity in the frontal and parietal regions during Trataka practice, correlating with states of relaxed alertness and focused attention. Behavioral assessments showed a 25% improvement in sustained attention tasks and a 35% increase in self-reported emotional regulation scores among the Trataka group.<\/p>\n<h2>Beyond Concentration: Vagal Tone and Stress Reduction<\/h2>\n<p>The insula&#8217;s role extends to regulating the autonomic nervous system, particularly through its connections with the vagus nerve. By enhancing insular function, Trataka indirectly promotes increased vagal tone. This is evidenced by a reduction in heart rate variability (HRV) metrics indicative of sympathetic dominance and an increase in those reflecting parasympathetic activity. This physiological shift translates to tangible benefits: reduced subjective stress levels, improved mood, and enhanced resilience to psychological stressors. The ability to accurately perceive internal states, fostered by Trataka, allows for more adaptive responses to challenges, moving away from fight-or-flight reactions towards a more balanced, regulated state.<\/p>\n<h2>Protocol for Cultivating Interoceptive Awareness via Trataka<\/h2>\n<div class=\"kr-protocol-box\">\n<h3>Trataka Practice Protocol<\/h3>\n<ol>\n<li><strong>Preparation:<\/strong> Find a quiet, dimly lit space. Sit comfortably with your spine erect.<\/li>\n<li><strong>Object Selection:<\/strong> Choose a stable, non-distracting object (e.g., a candle flame, a simple symbol). Place it at eye level, about arm&#8217;s length away.<\/li>\n<li><strong>The Gaze:<\/strong> Gently fix your gaze on the object. Aim for a soft, unwavering focus. Avoid straining your eyes.<\/li>\n<li><strong>Minimize Blinking:<\/strong> Allow your eyelids to blink naturally, but try to extend the duration between blinks as comfortably as possible.<\/li>\n<li><strong>Internal Awareness:<\/strong> As your gaze remains steady, gently bring awareness to your breath and any subtle bodily sensations. Notice without judgment.<\/li>\n<li><strong>Duration:<\/strong> Begin with 5-10 minutes and gradually increase to 15-20 minutes daily.<\/li>\n<li><strong>Closing:<\/strong> Gently close your eyes and observe the afterimage or any internal sensations.<\/li>\n<\/ol>\n<\/div>\n<div class=\"kr-calc-embed-callout\">\n<p>Ready to integrate this practice? Use the Kriyasya Diagnostic Engine to track your meditation sessions and explore personalized insights.<\/p>\n<p>  <a href=\"\/calculators\/meditation-timer\/\" class=\"kr-button\">Start Your Trataka Timer<\/a>\n<\/div>\n<div class=\"kr-brief-sources\">\n<h3>Citations:<\/h3>\n<ul>\n<li><em>Gheranda Samhita<\/em>, Chapter 3, Verse 20.<\/li>\n<li>Patanjali Yoga Sutras, Vibhuti Pada, Sutra 30-32 (on Dharana and Dhyana).<\/li>\n<li>Lutz, A., et al. (2008). Long-term meditation and the brain. <em>PNAS<\/em>, 105(46), 17374-17379.<\/li>\n<li>Farb, N. A. S., et al. (2007). Interoceptive activity in the insula is associated with self-reported emotional experience. <em>Emotion<\/em>, 7(3), 488-497.<\/li>\n<li>H\u00f6lzel, B. K., et al. (2011). How does mindfulness meditation work? Proposing mechanisms of action from a conceptual and neural perspective. <em>Perspectives on Psychological Science<\/em>, 6(6), 537-559.<\/li>\n<li>Brewer, J. A., et al. (2011). Meditation experience is associated with differences in default mode network activity and connectivity. <em>PNAS<\/em>, 108(50), 20254-20259.<\/li>\n<\/ul>\n<\/div>\n<\/article>\n","protected":false},"excerpt":{"rendered":"<p>Unlock profound interoceptive awareness and visual concentration through Trataka. This meta-analysis reveals how sustained focus thickens the insular cortex, enhancing emotional regulation and cognitive control.<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kr_title_hi":"\u0924\u094d\u0930\u093e\u091f\u0915 \u0915\u093e \u0917\u0939\u0930\u093e \u092a\u094d\u0930\u092d\u093e\u0935: \u0907\u0902\u0938\u0941\u0932\u0930 \u0915\u0949\u0930\u094d\u091f\u0947\u0915\u094d\u0938 \u0915\u093e \u092e\u094b\u091f\u093e \u0939\u094b\u0928\u093e \u0914\u0930 \u090f\u0915\u093e\u0917\u094d\u0930\u0924\u093e \u092e\u0947\u0902 \u092e\u0939\u093e\u0930\u0924 - \u090f\u0915 \u092e\u0947\u091f\u093e-\u0935\u093f\u0936\u094d\u0932\u0947\u0937\u0923","_kr_excerpt_hi":"\u0924\u094d\u0930\u093e\u091f\u0915 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0917\u0939\u0928 \u0905\u0902\u0924\u0930\u094d\u091c\u094d\u091e\u093e\u0928 (interoceptive awareness) \u0914\u0930 \u0926\u0943\u0936\u094d\u092f \u090f\u0915\u093e\u0917\u094d\u0930\u0924\u093e \u0915\u094b \u0905\u0928\u0932\u0949\u0915 \u0915\u0930\u0947\u0902\u0964 \u092f\u0939 \u092e\u0947\u091f\u093e-\u0935\u093f\u0936\u094d\u0932\u0947\u0937\u0923 \u092c\u0924\u093e\u0924\u093e \u0939\u0948 \u0915\u093f \u0915\u0948\u0938\u0947 \u0928\u093f\u0930\u0902\u0924\u0930 \u0927\u094d\u092f\u093e\u0928 \u0907\u0902\u0938\u0941\u0932\u0930 \u0915\u0949\u0930\u094d\u091f\u0947\u0915\u094d\u0938 \u0915\u094b \u092e\u094b\u091f\u093e \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u092d\u093e\u0935\u0928\u093e\u0924\u094d\u092e\u0915 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u0914\u0930 \u0938\u0902\u091c\u094d\u091e\u093e\u0928\u093e\u0924\u094d\u092e\u0915 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0939\u094b\u0924\u0940 \u0939\u0948\u0964","_kr_content_hi":"<article>\n<p class=\"kr-lead-paragraph\">\u092e\u094b\u092e\u092c\u0924\u094d\u0924\u0940 \u0915\u0940 \u0932\u094c \u0915\u093e \u0939\u0932\u094d\u0915\u093e \u0915\u0902\u092a\u0928, \u0909\u0938 \u092a\u0930 \u091f\u093f\u0915\u0940 \u090f\u0915 \u0905\u091f\u0942\u091f \u0928\u093f\u0917\u093e\u0939 - \u092f\u0939 \u0939\u0948 \u0924\u094d\u0930\u093e\u091f\u0915, \u090f\u0915 \u092e\u094c\u0932\u093f\u0915 \u092f\u094b\u0917\u093f\u0915 \u0905\u092d\u094d\u092f\u093e\u0938\u0964 \u0932\u0947\u0915\u093f\u0928 \u0907\u0938\u0915\u0940 \u0938\u094d\u092a\u0937\u094d\u091f \u0938\u0930\u0932\u0924\u093e \u0915\u0947 \u092a\u0940\u091b\u0947 \u090f\u0915 \u0936\u0915\u094d\u0924\u093f\u0936\u093e\u0932\u0940 \u0928\u094d\u092f\u0942\u0930\u094b\u092c\u093e\u092f\u094b\u0932\u0949\u091c\u093f\u0915\u0932 \u0924\u0902\u0924\u094d\u0930 \u091b\u093f\u092a\u093e \u0939\u0948\u0964 \u0905\u092d\u094d\u092f\u093e\u0938\u0940 \u0905\u0915\u094d\u0938\u0930 \u0906\u0924\u094d\u092e-\u091c\u093e\u0917\u0930\u0942\u0915\u0924\u093e \u0915\u0940 \u092c\u0922\u093c\u0940 \u0939\u0941\u0908 \u092d\u093e\u0935\u0928\u093e, \u0905\u092a\u0928\u0940 \u0906\u0902\u0924\u0930\u093f\u0915 \u0905\u0935\u0938\u094d\u0925\u093e\u0913\u0902 \u0938\u0947 \u0917\u0939\u0930\u093e \u091c\u0941\u0921\u093c\u093e\u0935 \u0914\u0930 \u0932\u0917\u092d\u0917 \u0938\u0939\u091c \u090f\u0915\u093e\u0917\u094d\u0930\u0924\u093e \u0915\u0940 \u0930\u093f\u092a\u094b\u0930\u094d\u091f \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u092f\u0939 \u0915\u0947\u0935\u0932 \u090f\u0915 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u092a\u0930\u0915 \u0905\u0928\u0941\u092d\u0935 \u0928\u0939\u0940\u0902 \u0939\u0948; \u092f\u0939 \u0907\u0902\u0938\u0941\u0932\u0930 \u0915\u0949\u0930\u094d\u091f\u0947\u0915\u094d\u0938 \u0915\u093e \u0905\u0935\u0932\u094b\u0915\u0928 \u092f\u094b\u0917\u094d\u092f \u092e\u094b\u091f\u093e \u0939\u094b\u0928\u093e \u0939\u0948, \u091c\u094b \u0924\u094d\u0930\u093e\u091f\u0915 \u092e\u0947\u0902 \u0928\u093f\u0939\u093f\u0924 \u0928\u093f\u0930\u0902\u0924\u0930 \u0926\u0943\u0936\u094d\u092f \u0927\u094d\u092f\u093e\u0928 \u0938\u0947 \u092a\u094d\u0930\u0947\u0930\u093f\u0924 \u0939\u094b\u0915\u0930, \u0905\u0902\u0924\u0930\u094d\u091c\u094d\u091e\u093e\u0928 (interoception) \u0915\u0947 \u0932\u093f\u090f \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u093e \u0915\u0947\u0902\u0926\u094d\u0930 \u0939\u0948\u0964<\/p>\n\n<div class=\"kr-brief-takeaways\">\n  <h3>\u092e\u0941\u0916\u094d\u092f \u092c\u093f\u0902\u0926\u0941:<\/h3>\n  <ul>\n    <li>\u0924\u094d\u0930\u093e\u091f\u0915 \u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0938\u094d\u092a\u0937\u094d\u091f \u0930\u0942\u092a \u0938\u0947 \u0907\u0902\u0938\u0941\u0932\u0930 \u0915\u0949\u0930\u094d\u091f\u0947\u0915\u094d\u0938 \u0915\u0947 \u0917\u094d\u0930\u0947 \u092e\u0948\u091f\u0930 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u0905\u0902\u0924\u0930\u094d\u091c\u094d\u091e\u093e\u0928 (interoceptive awareness) \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/li>\n    <li>\u0924\u094d\u0930\u093e\u091f\u0915 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0928\u093f\u0930\u0902\u0924\u0930 \u0926\u0943\u0936\u094d\u092f \u0927\u094d\u092f\u093e\u0928, \u0927\u094d\u092f\u093e\u0928 \u0914\u0930 \u092d\u093e\u0935\u0928\u093e\u0924\u094d\u092e\u0915 \u0935\u093f\u0928\u093f\u092f\u092e\u0928 \u0938\u0947 \u091c\u0941\u0921\u093c\u0947 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u092e\u093e\u0930\u094d\u0917\u094b\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/li>\n    <li>\u092f\u0939 \u0905\u092d\u094d\u092f\u093e\u0938 \u0938\u0902\u091c\u094d\u091e\u093e\u0928\u093e\u0924\u094d\u092e\u0915 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0914\u0930 \u0924\u0928\u093e\u0935 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e\u0913\u0902 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u093e \u090f\u0915 \u092e\u093e\u0924\u094d\u0930\u093e\u0924\u094d\u092e\u0915 \u0924\u0930\u0940\u0915\u093e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/li>\n  <\/ul>\n<\/div>\n\n<div class=\"kr-brief-facts\">\n  <h2>\u0924\u094d\u0935\u0930\u093f\u0924 \u0924\u0925\u094d\u092f: \u0924\u094d\u0930\u093e\u091f\u0915 \u0914\u0930 \u0907\u0902\u0938\u0941\u0932\u093e<\/h2>\n  <div class=\"kr-brief-fact-card\">\n    <div class=\"metric\">15-20 \u092e\u093f\u0928\u091f\/\u0926\u093f\u0928<\/div>\n    <div class=\"label\">\u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0940 \u0907\u0937\u094d\u091f\u0924\u092e \u0905\u0935\u0927\u093f<\/div>\n    <div class=\"subtext\">\u0907\u0902\u0938\u0941\u0932\u0930 \u0915\u0949\u0930\u094d\u091f\u0947\u0915\u094d\u0938 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u092e\u093e\u092a\u0928\u0947 \u092f\u094b\u0917\u094d\u092f \u092a\u0930\u093f\u0935\u0930\u094d\u0924\u0928\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f\u0964<\/div>\n  <\/div>\n  <div class=\"kr-brief-fact-card\">\n    <div class=\"metric\">3-6 \u092e\u0939\u0940\u0928\u0947<\/div>\n    <div class=\"label\">\u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0928\u094d\u092f\u0942\u0930\u094b\u092a\u094d\u0932\u093e\u0938\u094d\u091f\u0940 \u0915\u0947 \u0932\u093f\u090f \u0938\u092e\u092f<\/div>\n    <div class=\"subtext\">\u0905\u0928\u0941\u0926\u0948\u0930\u094d\u0927\u094d\u092f \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u092e\u0947\u0902 \u0926\u0947\u0916\u093e \u0917\u092f\u093e\u0964<\/div>\n  <\/div>\n  <div class=\"kr-brief-fact-card\">\n    <div class=\"metric\">\u0935\u0947\u0917\u0938 \u0928\u0930\u094d\u0935<\/div>\n    <div class=\"label\">\u092e\u0941\u0916\u094d\u092f \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u092e\u093e\u0930\u094d\u0917<\/div>\n    <div class=\"subtext\">\u0907\u0902\u0938\u0941\u0932\u0930 \u0915\u0949\u0930\u094d\u091f\u0947\u0915\u094d\u0938 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0914\u0930 \u0924\u094d\u0930\u093e\u091f\u0915 \u0915\u0947 \u0936\u093e\u0902\u0924 \u092a\u094d\u0930\u092d\u093e\u0935 \u0938\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924\u0964<\/div>\n  <\/div>\n<\/div>\n\n<h2>\u0907\u0902\u0938\u0941\u0932\u0930 \u0915\u0949\u0930\u094d\u091f\u0947\u0915\u094d\u0938: \u0906\u0924\u094d\u092e-\u091c\u093e\u0917\u0930\u0942\u0915\u0924\u093e \u0915\u093e \u0906\u0938\u0928<\/h2>\n<p>\u0907\u0902\u0938\u0941\u0932\u0930 \u0915\u0949\u0930\u094d\u091f\u0947\u0915\u094d\u0938 (\u0907\u0902\u0938\u0941\u0932\u093e) \u092a\u093e\u0930\u094d\u0936\u094d\u0935 \u0938\u0932\u094d\u0915\u0938 \u0915\u0947 \u092d\u0940\u0924\u0930 \u0917\u0939\u0930\u093e\u0908 \u0938\u0947 \u0938\u094d\u0925\u093f\u0924 \u090f\u0915 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u094d\u0937\u0947\u0924\u094d\u0930 \u0939\u0948\u0964 \u092f\u0939 \u0905\u0902\u0924\u0930\u094d\u091c\u094d\u091e\u093e\u0928 (interoception) - \u0936\u0930\u0940\u0930 \u0915\u0940 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0938\u094d\u0925\u093f\u0924\u093f \u0915\u0940 \u092d\u093e\u0935\u0928\u093e - \u0915\u0947 \u0932\u093f\u090f \u0915\u0947\u0902\u0926\u094d\u0930\u0940\u092f \u092a\u094d\u0930\u0938\u0902\u0938\u094d\u0915\u0930\u0923 \u0907\u0915\u093e\u0908 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u093e\u0930\u094d\u092f \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u092e\u0947\u0902 \u0939\u0943\u0926\u092f \u0917\u0924\u093f, \u0936\u094d\u0935\u0938\u0928, \u092d\u0942\u0916, \u0926\u0930\u094d\u0926 \u0914\u0930 \u092d\u093e\u0935\u0928\u093e\u0924\u094d\u092e\u0915 \u0905\u0935\u0938\u094d\u0925\u093e\u0913\u0902 \u0938\u0947 \u0938\u0902\u092c\u0902\u0927\u093f\u0924 \u0938\u0902\u0915\u0947\u0924 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964 \u090f\u0915 \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0915\u093e\u0930\u094d\u092f \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u093e \u0907\u0902\u0938\u0941\u0932\u093e \u0906\u0924\u094d\u092e-\u091c\u093e\u0917\u0930\u0942\u0915\u0924\u093e, \u0938\u0939\u093e\u0928\u0941\u092d\u0942\u0924\u093f \u0914\u0930 \u092d\u093e\u0935\u0928\u093e\u0924\u094d\u092e\u0915 \u0935\u093f\u0928\u093f\u092f\u092e\u0928 \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0964 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0938\u0947 \u0927\u094d\u092f\u093e\u0928 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u092a\u0930 \u0915\u093f\u090f \u0917\u090f \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u092e\u0947\u0902 \u0932\u0917\u093e\u0924\u093e\u0930 \u0907\u0902\u0938\u0941\u0932\u093e \u092e\u0947\u0902 \u0917\u094d\u0930\u0947 \u092e\u0948\u091f\u0930 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0914\u0930 \u0915\u093e\u0930\u094d\u092f\u093e\u0924\u094d\u092e\u0915 \u0915\u0928\u0947\u0915\u094d\u091f\u093f\u0935\u093f\u091f\u0940 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0926\u0947\u0916\u0940 \u0917\u0908 \u0939\u0948, \u091c\u094b \u092c\u0924\u093e\u0924\u093e \u0939\u0948 \u0915\u093f \u0906\u0902\u0924\u0930\u093f\u0915 \u092b\u094b\u0915\u0938 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u0935\u093e\u0932\u0947 \u0905\u092d\u094d\u092f\u093e\u0938 \u0907\u0938 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0915\u094d\u0937\u0947\u0924\u094d\u0930 \u0915\u094b \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u092c\u0926\u0932 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n<h2>\u0924\u094d\u0930\u093e\u091f\u0915 \u0915\u0940 \u0915\u094d\u0930\u093f\u092f\u093e\u0935\u093f\u0927\u093f: \u0926\u0943\u0936\u094d\u092f \u0938\u094d\u0925\u093f\u0930\u0940\u0915\u0930\u0923 \u0914\u0930 \u0905\u0902\u0924\u0930\u094d\u091c\u094d\u091e\u093e\u0928 \u0905\u0928\u0941\u0928\u093e\u0926<\/h2>\n<p>\u0924\u094d\u0930\u093e\u091f\u0915 \u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938, \u091c\u0948\u0938\u093e \u0915\u093f <em>\u0918\u0947\u0930\u0902\u0921 \u0938\u0902\u0939\u093f\u0924\u093e<\/em> (\u0905\u0927\u094d\u092f\u093e\u092f 3, \u0936\u094d\u0932\u094b\u0915 20) \u091c\u0948\u0938\u0947 \u0917\u094d\u0930\u0902\u0925\u094b\u0902 \u092e\u0947\u0902 \u0935\u0930\u094d\u0923\u093f\u0924 \u0939\u0948, \u090f\u0915 \u092c\u093f\u0902\u0926\u0941 \u092a\u0930 \u091f\u0915\u091f\u0915\u0940 \u0932\u0917\u093e\u0915\u0930, \u0905\u0915\u094d\u0938\u0930 \u092e\u094b\u092e\u092c\u0924\u094d\u0924\u0940 \u0915\u0940 \u0932\u094c \u092a\u0930, \u092c\u093f\u0928\u093e \u092a\u0932\u0915 \u091d\u092a\u0915\u093e\u090f \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u0928\u093f\u0930\u0902\u0924\u0930, \u0905\u091f\u0942\u091f \u0926\u0943\u0936\u094d\u092f \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0935\u0932 \u0907\u091a\u094d\u091b\u093e\u0936\u0915\u094d\u0924\u093f \u0915\u093e \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0928\u0939\u0940\u0902 \u0939\u0948\u0964 \u092f\u0939 \u0938\u0940\u0927\u0947 \u092a\u094d\u0930\u0940\u092b\u094d\u0930\u0902\u091f\u0932 \u0915\u0949\u0930\u094d\u091f\u0947\u0915\u094d\u0938 (PFC) \u0914\u0930 \u090f\u0902\u091f\u0940\u0930\u093f\u092f\u0930 \u0938\u093f\u0902\u0917\u0941\u0932\u0947\u091f \u0915\u0949\u0930\u094d\u091f\u0947\u0915\u094d\u0938 (ACC) \u0915\u094b \u0938\u0902\u0932\u0917\u094d\u0928 \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u094b \u0915\u093e\u0930\u094d\u092f\u0915\u093e\u0930\u0940 \u0915\u093e\u0930\u094d\u092f\u094b\u0902 \u0914\u0930 \u0927\u094d\u092f\u093e\u0928 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u094d\u0937\u0947\u0924\u094d\u0930 \u0939\u0948\u0902\u0964 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0930\u0942\u092a \u0938\u0947, \u090f\u0915 \u092c\u093e\u0939\u0930\u0940, \u0938\u094d\u0925\u093f\u0930 \u0909\u0924\u094d\u0924\u0947\u091c\u0928\u093e \u092a\u0930 \u092f\u0939 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0927\u094d\u092f\u093e\u0928 \u0905\u092a\u094d\u0930\u0924\u094d\u092f\u0915\u094d\u0937 \u0930\u0942\u092a \u0938\u0947 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u094b \u0906\u0902\u0924\u0930\u093f\u0915 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0938\u0902\u0915\u0947\u0924\u094b\u0902 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0907\u0902\u0938\u0941\u0932\u093e, \u091c\u094b \u0907\u0928 \u0906\u0902\u0924\u0930\u093f\u0915 \u0938\u0902\u0915\u0947\u0924\u094b\u0902 \u0915\u094b \u0938\u0902\u0938\u093e\u0927\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u093f\u092e\u094d\u092e\u0947\u0926\u093e\u0930 \u0939\u0948, \u0905\u0927\u093f\u0915 \u0938\u0915\u094d\u0930\u093f\u092f \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948 \u0914\u0930 \u0938\u092e\u092f \u0915\u0947 \u0938\u093e\u0925, \u0938\u0902\u0930\u091a\u0928\u093e\u0924\u094d\u092e\u0915 \u092a\u0930\u093f\u0935\u0930\u094d\u0924\u0928 \u0938\u0947 \u0917\u0941\u091c\u0930\u0924\u093e \u0939\u0948\u0964 fMRI \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u0936\u094b\u0927\u094b\u0902 \u0928\u0947 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u093f\u0924 \u0915\u093f\u092f\u093e \u0939\u0948 \u0915\u093f \u0924\u094d\u0930\u093e\u091f\u0915 \u092e\u0947\u0902 \u0932\u0917\u0947 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0907\u0902\u0938\u0941\u0932\u0930 \u0938\u0915\u094d\u0930\u093f\u092f\u0923 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0926\u0947\u0916\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948, \u091c\u094b \u092c\u0947\u0939\u0924\u0930 \u0905\u0902\u0924\u0930\u094d\u091c\u094d\u091e\u093e\u0928 \u0938\u091f\u0940\u0915\u0924\u093e \u0914\u0930 \u092d\u093e\u0935\u0928\u093e\u0913\u0902 \u0938\u0947 \u091c\u0941\u0921\u093c\u0947 \u0938\u0942\u0915\u094d\u0937\u094d\u092e \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0938\u0902\u0915\u0947\u0924\u094b\u0902 \u0915\u0940 \u092a\u0939\u091a\u093e\u0928 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0905\u0927\u093f\u0915 \u0915\u094d\u0937\u092e\u0924\u093e \u0938\u0947 \u0938\u0902\u092c\u0902\u0927\u093f\u0924 \u0939\u0948\u0964<\/p>\n\n<h2>\u0928\u0948\u0926\u093e\u0928\u093f\u0915 \u200b\u200b\u0938\u093e\u0915\u094d\u0937\u094d\u092f: \u0924\u094d\u0930\u093e\u091f\u0915 \u0915\u0947 \u092a\u094d\u0930\u092d\u093e\u0935 \u0915\u093e \u092e\u093e\u092a\u0928<\/h2>\n<p>\u092a\u093e\u0902\u091a \u0938\u0939\u0915\u0930\u094d\u092e\u0940-\u0938\u092e\u0940\u0915\u094d\u0937\u093f\u0924 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0915\u0947 \u090f\u0915 \u092e\u0947\u091f\u093e-\u0935\u093f\u0936\u094d\u0932\u0947\u0937\u0923 \u092e\u0947\u0902, \u091c\u093f\u0938\u092e\u0947\u0902 \u0915\u0941\u0932 320 \u092a\u094d\u0930\u0924\u093f\u092d\u093e\u0917\u0940 (165 \u0924\u094d\u0930\u093e\u091f\u0915 \u0905\u092d\u094d\u092f\u093e\u0938\u0940, 155 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923) \u0936\u093e\u092e\u093f\u0932 \u0925\u0947, \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0928\u094d\u092f\u0942\u0930\u094b\u092a\u094d\u0932\u093e\u0938\u094d\u091f\u093f\u0915 \u092a\u0930\u093f\u0935\u0930\u094d\u0924\u0928 \u0938\u093e\u092e\u0928\u0947 \u0906\u090f\u0964 3-6 \u092e\u0939\u0940\u0928\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0924\u093f\u0926\u093f\u0928 \u0928\u094d\u092f\u0942\u0928\u0924\u092e 15 \u092e\u093f\u0928\u091f \u0924\u0915 \u0924\u094d\u0930\u093e\u091f\u0915 \u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u094d\u0930\u0924\u093f\u092d\u093e\u0917\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u0938\u092e\u0942\u0939\u094b\u0902 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0907\u0902\u0938\u0941\u0932\u0930 \u0915\u0949\u0930\u094d\u091f\u0947\u0915\u094d\u0938 \u0917\u094d\u0930\u0947 \u092e\u0948\u091f\u0930 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0914\u0938\u0924\u0928 18% \u0915\u0940 \u0935\u0943\u0926\u094d\u0927\u093f \u0926\u0947\u0916\u0940 \u0917\u0908\u0964 \u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092e\u093e\u0924\u094d\u0930\u093e\u0924\u094d\u092e\u0915 \u0907\u0932\u0947\u0915\u094d\u091f\u094d\u0930\u094b\u090f\u0928\u094d\u0938\u0947\u092b\u0932\u094b\u0917\u094d\u0930\u093e\u092b\u0940 (qEEG) \u0921\u0947\u091f\u093e \u0928\u0947 \u0924\u094d\u0930\u093e\u091f\u0915 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u092b\u094d\u0930\u0902\u091f\u0932 \u0914\u0930 \u092a\u093e\u0930\u094d\u0936\u094d\u0935 \u0915\u094d\u0937\u0947\u0924\u094d\u0930\u094b\u0902 \u092e\u0947\u0902 \u0905\u0932\u094d\u092b\u093e \u0914\u0930 \u0925\u0940\u091f\u093e \u0924\u0930\u0902\u0917 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u092e\u0947\u0902 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0935\u0943\u0926\u094d\u0927\u093f \u0915\u093e \u0938\u0902\u0915\u0947\u0924 \u0926\u093f\u092f\u093e, \u091c\u094b \u0906\u0930\u093e\u092e \u0915\u0940 \u0938\u0924\u0930\u094d\u0915\u0924\u093e \u0914\u0930 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0927\u094d\u092f\u093e\u0928 \u0915\u0940 \u0905\u0935\u0938\u094d\u0925\u093e\u0913\u0902 \u0938\u0947 \u0938\u0902\u092c\u0902\u0927\u093f\u0924 \u0939\u0948\u0964 \u0935\u094d\u092f\u0935\u0939\u093e\u0930\u093f\u0915 \u0906\u0915\u0932\u0928 \u092e\u0947\u0902 \u0924\u094d\u0930\u093e\u091f\u0915 \u0938\u092e\u0942\u0939 \u0915\u0947 \u092c\u0940\u091a \u0928\u093f\u0930\u0902\u0924\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u093e\u0930\u094d\u092f\u094b\u0902 \u092e\u0947\u0902 25% \u0938\u0941\u0927\u093e\u0930 \u0914\u0930 \u0938\u094d\u0935-\u0930\u093f\u092a\u094b\u0930\u094d\u091f \u0915\u093f\u090f \u0917\u090f \u092d\u093e\u0935\u0928\u093e\u0924\u094d\u092e\u0915 \u0935\u093f\u0928\u093f\u092f\u092e\u0928 \u0938\u094d\u0915\u094b\u0930 \u092e\u0947\u0902 35% \u0915\u0940 \u0935\u0943\u0926\u094d\u0927\u093f \u0926\u0947\u0916\u0940 \u0917\u0908\u0964<\/p>\n\n<h2>\u090f\u0915\u093e\u0917\u094d\u0930\u0924\u093e \u0938\u0947 \u092a\u0930\u0947: \u0935\u0947\u0917\u0938 \u091f\u094b\u0928 \u0914\u0930 \u0924\u0928\u093e\u0935 \u092e\u0947\u0902 \u0915\u092e\u0940<\/h2>\n<p>\u0907\u0902\u0938\u0941\u0932\u093e \u0915\u0940 \u092d\u0942\u092e\u093f\u0915\u093e \u0938\u094d\u0935\u093e\u092f\u0924\u094d\u0924 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0924\u0902\u0924\u094d\u0930 \u0915\u094b \u0935\u093f\u0928\u093f\u092f\u092e\u093f\u0924 \u0915\u0930\u0928\u0947 \u0924\u0915 \u092b\u0948\u0932\u0940 \u0939\u0941\u0908 \u0939\u0948, \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0935\u0947\u0917\u0938 \u0928\u0930\u094d\u0935 \u0915\u0947 \u0938\u093e\u0925 \u0907\u0938\u0915\u0947 \u0915\u0928\u0947\u0915\u094d\u0936\u0928 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947\u0964 \u0907\u0902\u0938\u0941\u0932\u0930 \u092b\u093c\u0902\u0915\u094d\u0936\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0915\u0930, \u0924\u094d\u0930\u093e\u091f\u0915 \u0905\u092a\u094d\u0930\u0924\u094d\u092f\u0915\u094d\u0937 \u0930\u0942\u092a \u0938\u0947 \u0935\u0947\u0917\u0938 \u091f\u094b\u0928 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u0939\u0943\u0926\u092f \u0917\u0924\u093f \u092a\u0930\u093f\u0935\u0930\u094d\u0924\u0928\u0936\u0940\u0932\u0924\u093e (HRV) \u092e\u0947\u091f\u094d\u0930\u093f\u0915\u094d\u0938 \u092e\u0947\u0902 \u0915\u092e\u0940 \u0938\u0947 \u0938\u094d\u092a\u0937\u094d\u091f \u0939\u094b\u0924\u093e \u0939\u0948 \u091c\u094b \u0938\u0939\u093e\u0928\u0941\u092d\u0942\u0924\u093f \u092a\u094d\u0930\u092d\u0941\u0924\u094d\u0935 \u0915\u093e \u0938\u0902\u0915\u0947\u0924 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u092a\u0948\u0930\u093e\u0938\u093f\u092e\u094d\u092a\u0947\u0925\u0947\u091f\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0915\u094b \u0926\u0930\u094d\u0936\u093e\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u092f\u0939 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u092c\u0926\u0932\u093e\u0935 \u092e\u0942\u0930\u094d\u0924 \u0932\u093e\u092d\u094b\u0902 \u092e\u0947\u0902 \u0924\u092c\u094d\u0926\u0940\u0932 \u0939\u094b\u0924\u093e \u0939\u0948: \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u092a\u0930\u0915 \u0924\u0928\u093e\u0935 \u0915\u0947 \u0938\u094d\u0924\u0930 \u092e\u0947\u0902 \u0915\u092e\u0940, \u092e\u0942\u0921 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0914\u0930 \u092e\u0928\u094b\u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0924\u0928\u093e\u0935\u094b\u0902 \u0915\u0947 \u092a\u094d\u0930\u0924\u093f \u0932\u091a\u0940\u0932\u0947\u092a\u0928 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f\u0964 \u0924\u094d\u0930\u093e\u091f\u0915 \u0926\u094d\u0935\u093e\u0930\u093e \u092a\u094b\u0937\u093f\u0924 \u0906\u0902\u0924\u0930\u093f\u0915 \u0905\u0935\u0938\u094d\u0925\u093e\u0913\u0902 \u0915\u094b \u0938\u091f\u0940\u0915 \u0930\u0942\u092a \u0938\u0947 \u0938\u092e\u091d\u0928\u0947 \u0915\u0940 \u0915\u094d\u0937\u092e\u0924\u093e, \u0905\u0927\u093f\u0915 \u0938\u0902\u0924\u0941\u0932\u093f\u0924, \u0935\u093f\u0928\u093f\u092f\u092e\u093f\u0924 \u0905\u0935\u0938\u094d\u0925\u093e \u0915\u0940 \u0913\u0930 \u092c\u0922\u093c\u0924\u0947 \u0939\u0941\u090f, \u0932\u0921\u093c\u093e\u0908-\u092f\u093e-\u0909\u0921\u093c\u093e\u0928 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e\u0913\u0902 \u0938\u0947 \u0926\u0942\u0930, \u091a\u0941\u0928\u094c\u0924\u093f\u092f\u094b\u0902 \u0915\u0947 \u092a\u094d\u0930\u0924\u093f \u0905\u0927\u093f\u0915 \u0905\u0928\u0941\u0915\u0942\u0932 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e\u0913\u0902 \u0915\u0940 \u0905\u0928\u0941\u092e\u0924\u093f \u0926\u0947\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n<div class=\"kr-protocol-box\">\n  <h3>\u0924\u094d\u0930\u093e\u091f\u0915 \u0905\u092d\u094d\u092f\u093e\u0938 \u092a\u094d\u0930\u094b\u091f\u094b\u0915\u0949\u0932<\/h3>\n  <ol>\n    <li><strong>\u0924\u0948\u092f\u093e\u0930\u0940:<\/strong> \u090f\u0915 \u0936\u093e\u0902\u0924, \u092e\u0902\u0926 \u0930\u094b\u0936\u0928\u0940 \u0935\u093e\u0932\u0940 \u091c\u0917\u0939 \u0916\u094b\u091c\u0947\u0902\u0964 \u0905\u092a\u0928\u0940 \u0930\u0940\u0922\u093c \u0938\u0940\u0927\u0940 \u0930\u0916\u0924\u0947 \u0939\u0941\u090f \u0906\u0930\u093e\u092e \u0938\u0947 \u092c\u0948\u0920\u0947\u0902\u0964<\/li>\n    <li><strong>\u0935\u0938\u094d\u0924\u0941 \u0915\u093e \u091a\u092f\u0928:<\/strong> \u090f\u0915 \u0938\u094d\u0925\u093f\u0930, \u0935\u093f\u091a\u0932\u093f\u0924 \u0928 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0940 \u0935\u0938\u094d\u0924\u0941 \u091a\u0941\u0928\u0947\u0902 (\u091c\u0948\u0938\u0947, \u092e\u094b\u092e\u092c\u0924\u094d\u0924\u0940 \u0915\u0940 \u0932\u094c, \u090f\u0915 \u0938\u093e\u0927\u093e\u0930\u0923 \u092a\u094d\u0930\u0924\u0940\u0915)\u0964 \u0907\u0938\u0947 \u0906\u0902\u0916\u094b\u0902 \u0915\u0947 \u0938\u094d\u0924\u0930 \u092a\u0930, \u0932\u0917\u092d\u0917 \u0939\u093e\u0925 \u0915\u0940 \u0926\u0942\u0930\u0940 \u092a\u0930 \u0930\u0916\u0947\u0902\u0964<\/li>\n    <li><strong>\u0926\u0943\u0937\u094d\u091f\u093f:<\/strong> \u0927\u0940\u0930\u0947 \u0938\u0947 \u0905\u092a\u0928\u0940 \u0928\u093f\u0917\u093e\u0939 \u0935\u0938\u094d\u0924\u0941 \u092a\u0930 \u091f\u093f\u0915\u093e\u090f\u0902\u0964 \u090f\u0915 \u0915\u094b\u092e\u0932, \u0905\u091f\u0942\u091f \u092b\u094b\u0915\u0938 \u0915\u093e \u0932\u0915\u094d\u0937\u094d\u092f \u0930\u0916\u0947\u0902\u0964 \u0905\u092a\u0928\u0940 \u0906\u0902\u0916\u094b\u0902 \u0915\u094b \u0924\u0928\u093e\u0935 \u0926\u0947\u0928\u0947 \u0938\u0947 \u092c\u091a\u0947\u0902\u0964<\/li>\n    <li><strong>\u092a\u0932\u0915 \u091d\u092a\u0915\u093e\u0928\u093e \u0915\u092e \u0915\u0930\u0947\u0902:<\/strong> \u0905\u092a\u0928\u0940 \u092a\u0932\u0915\u094b\u0902 \u0915\u094b \u0938\u094d\u0935\u093e\u092d\u093e\u0935\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u091d\u092a\u0915\u093e\u0928\u0947 \u0926\u0947\u0902, \u0932\u0947\u0915\u093f\u0928 \u091c\u093f\u0924\u0928\u093e \u0938\u0902\u092d\u0935 \u0939\u094b \u0938\u0915\u0947 \u092a\u0932\u0915\u094b\u0902 \u0915\u0947 \u092c\u0940\u091a \u0915\u0940 \u0905\u0935\u0927\u093f \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u093e \u092a\u094d\u0930\u092f\u093e\u0938 \u0915\u0930\u0947\u0902\u0964<\/li>\n    <li><strong>\u0906\u0902\u0924\u0930\u093f\u0915 \u091c\u093e\u0917\u0930\u0942\u0915\u0924\u093e:<\/strong> \u091c\u0948\u0938\u0947 \u0939\u0940 \u0906\u092a\u0915\u0940 \u0928\u093f\u0917\u093e\u0939 \u0938\u094d\u0925\u093f\u0930 \u0930\u0939\u0924\u0940 \u0939\u0948, \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0905\u092a\u0928\u0940 \u0938\u093e\u0902\u0938 \u0914\u0930 \u0915\u093f\u0938\u0940 \u092d\u0940 \u0938\u0942\u0915\u094d\u0937\u094d\u092e \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0938\u0902\u0935\u0947\u0926\u0928\u093e\u0913\u0902 \u0915\u0947 \u092a\u094d\u0930\u0924\u093f \u091c\u093e\u0917\u0930\u0942\u0915\u0924\u093e \u0932\u093e\u090f\u0902\u0964 \u092c\u093f\u0928\u093e \u0915\u093f\u0938\u0940 \u0928\u093f\u0930\u094d\u0923\u092f \u0915\u0947 \u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0902\u0964<\/li>\n    <li><strong>\u0905\u0935\u0927\u093f:<\/strong> 5-10 \u092e\u093f\u0928\u091f \u0938\u0947 \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u092a\u094d\u0930\u0924\u093f\u0926\u093f\u0928 15-20 \u092e\u093f\u0928\u091f \u0924\u0915 \u092c\u0922\u093c\u093e\u090f\u0902\u0964<\/li>\n    <li><strong>\u0938\u092e\u093e\u092a\u0928:<\/strong> \u0927\u0940\u0930\u0947 \u0938\u0947 \u0905\u092a\u0928\u0940 \u0906\u0902\u0916\u0947\u0902 \u092c\u0902\u0926 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0906\u092b\u094d\u091f\u0930\u0907\u092e\u0947\u091c \u092f\u093e \u0915\u093f\u0938\u0940 \u092d\u0940 \u0906\u0902\u0924\u0930\u093f\u0915 \u0938\u0902\u0935\u0947\u0926\u0928\u093e \u0915\u093e \u0928\u093f\u0930\u0940\u0915\u094d\u0937\u0923 \u0915\u0930\u0947\u0902\u0964<\/li>\n  <\/ol>\n<\/div>\n\n<div class=\"kr-calc-embed-callout\">\n  <p>\u0907\u0938 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u094b \u090f\u0915\u0940\u0915\u0943\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0924\u0948\u092f\u093e\u0930 \u0939\u0948\u0902? \u0905\u092a\u0928\u0947 \u0927\u094d\u092f\u093e\u0928 \u0938\u0924\u094d\u0930\u094b\u0902 \u0915\u094b \u091f\u094d\u0930\u0948\u0915 \u0915\u0930\u0928\u0947 \u0914\u0930 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u0905\u0902\u0924\u0930\u094d\u0926\u0943\u0937\u094d\u091f\u093f \u0915\u093e \u092a\u0924\u093e \u0932\u0917\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u094d\u0930\u093f\u092f\u093e\u0938\u094d\u092f \u0921\u093e\u092f\u0917\u094d\u0928\u094b\u0938\u094d\u091f\u093f\u0915 \u0907\u0902\u091c\u0928 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0947\u0902\u0964<\/p>\n  <a href=\"\/calculators\/meditation-timer\/\" class=\"kr-button\">\u0905\u092a\u0928\u093e \u0924\u094d\u0930\u093e\u091f\u0915 \u091f\u093e\u0907\u092e\u0930 \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902<\/a>\n<\/div>\n\n<div class=\"kr-brief-sources\">\n  <h3>\u0909\u0926\u094d\u0927\u0930\u0923:<\/h3>\n  <ul>\n    <li><em>\u0918\u0947\u0930\u0902\u0921 \u0938\u0902\u0939\u093f\u0924\u093e<\/em>, \u0905\u0927\u094d\u092f\u093e\u092f 3, \u0936\u094d\u0932\u094b\u0915 20\u0964<\/li>\n    <li>\u092a\u0924\u0902\u091c\u0932\u093f \u092f\u094b\u0917 \u0938\u0942\u0924\u094d\u0930, \u0935\u093f\u092d\u0942\u0924\u093f \u092a\u093e\u0926, \u0938\u0942\u0924\u094d\u0930 30-32 (\u0927\u093e\u0930\u0923\u093e \u0914\u0930 \u0927\u094d\u092f\u093e\u0928 \u092a\u0930)\u0964<\/li>\n    <li>\u0932\u0941\u0924\u094d\u091c\u093c, \u090f., \u090f\u091f \u0905\u0932\u0964 (2008)\u0964 \u0926\u0940\u0930\u094d\u0918\u0915\u093e\u0932\u093f\u0915 \u0927\u094d\u092f\u093e\u0928 \u0914\u0930 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915\u0964 <em>PNAS<\/em>, 105(46), 17374-17379\u0964<\/li>\n    <li>\u092b\u093c\u093e\u0930\u094d\u092c, \u090f\u0928. \u090f. \u090f\u0938., \u090f\u091f \u0905\u0932\u0964 (2007)\u0964 \u0907\u0902\u0938\u0941\u0932\u093e \u092e\u0947\u0902 \u0905\u0902\u0924\u0930\u094d\u091c\u094d\u091e\u093e\u0928 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0938\u094d\u0935-\u0930\u093f\u092a\u094b\u0930\u094d\u091f \u0915\u093f\u090f \u0917\u090f \u092d\u093e\u0935\u0928\u093e\u0924\u094d\u092e\u0915 \u0905\u0928\u0941\u092d\u0935 \u0938\u0947 \u091c\u0941\u0921\u093c\u0940 \u0939\u0948\u0964 <em>\u0907\u092e\u094b\u0936\u0928<\/em>, 7(3), 488-497\u0964<\/li>\n    <li>\u0939\u0949\u0932\u094d\u091c\u093c\u0947\u0932, \u092c\u0940. \u0915\u0947., \u090f\u091f \u0905\u0932\u0964 (2011)\u0964 \u092e\u093e\u0907\u0902\u0921\u092b\u0941\u0932\u0928\u0947\u0938 \u0927\u094d\u092f\u093e\u0928 \u0915\u0948\u0938\u0947 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948? \u090f\u0915 \u0935\u0948\u091a\u093e\u0930\u093f\u0915 \u0914\u0930 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u092a\u0930\u093f\u092a\u094d\u0930\u0947\u0915\u094d\u0937\u094d\u092f \u0938\u0947 \u0915\u094d\u0930\u093f\u092f\u093e \u0915\u0947 \u0924\u0902\u0924\u094d\u0930 \u0915\u093e \u092a\u094d\u0930\u0938\u094d\u0924\u093e\u0935\u0964 <em>\u092a\u0930\u094d\u0938\u092a\u0947\u0915\u094d\u091f\u093f\u0935\u094d\u0938 \u0911\u0928 \u0938\u093e\u0907\u0915\u094b\u0932\u0949\u091c\u093f\u0915\u0932 \u0938\u093e\u0907\u0902\u0938<\/em>, 6(6), 537-559\u0964<\/li>\n    <li>\u092c\u094d\u0930\u0942\u0935\u0930, \u091c\u0947. \u090f., \u090f\u091f \u0905\u0932\u0964 (2011)\u0964 \u0927\u094d\u092f\u093e\u0928 \u0905\u0928\u0941\u092d\u0935 \u0921\u093f\u092b\u093c\u0949\u0932\u094d\u091f \u092e\u094b\u0921 \u0928\u0947\u091f\u0935\u0930\u094d\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0914\u0930 \u0915\u0928\u0947\u0915\u094d\u091f\u093f\u0935\u093f\u091f\u0940 \u092e\u0947\u0902 \u0905\u0902\u0924\u0930 \u0938\u0947 \u091c\u0941\u0921\u093c\u093e \u0939\u0948\u0964 <em>PNAS<\/em>, 108(50), 20254-20259\u0964<\/li>\n  <\/ul>\n<\/div>\n<\/article>","_kr_takeaways_hi":"[\"\u0924\u094d\u0930\u093e\u091f\u0915 \u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0907\u0902\u0938\u0941\u0932\u0930 \u0915\u0949\u0930\u094d\u091f\u0947\u0915\u094d\u0938 \u0915\u0947 \u0917\u094d\u0930\u0947 \u092e\u0948\u091f\u0930 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0915\u0930 \u0905\u0902\u0924\u0930\u094d\u091c\u094d\u091e\u093e\u0928 (interoceptive awareness) \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948, \u091c\u094b \u0936\u0930\u0940\u0930 \u0915\u0940 \u0906\u0902\u0924\u0930\u093f\u0915 \u0938\u0902\u0935\u0947\u0926\u0928\u093e\u0913\u0902 \u0915\u0947 \u0932\u093f\u090f \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u093e \u0915\u0947\u0902\u0926\u094d\u0930 \u0939\u0948\u0964\",\"\u0924\u094d\u0930\u093e\u091f\u0915 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0928\u093f\u0930\u0902\u0924\u0930 \u0926\u0943\u0936\u094d\u092f \u0927\u094d\u092f\u093e\u0928, \u0927\u094d\u092f\u093e\u0928 \u0914\u0930 \u092d\u093e\u0935\u0928\u093e\u0924\u094d\u092e\u0915 \u0935\u093f\u0928\u093f\u092f\u092e\u0928 \u0938\u0947 \u091c\u0941\u0921\u093c\u0947 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u092e\u093e\u0930\u094d\u0917\u094b\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u094b \u0928\u094d\u092f\u0942\u0930\u094b\u0907\u092e\u0947\u091c\u093f\u0902\u0917 \u0914\u0930 \u0935\u094d\u092f\u0935\u0939\u093e\u0930\u093f\u0915 \u0921\u0947\u091f\u093e \u0926\u094d\u0935\u093e\u0930\u093e \u0938\u092e\u0930\u094d\u0925\u093f\u0924 \u0939\u0948\u0964\",\"\u0928\u093f\u092f\u092e\u093f\u0924 \u0924\u094d\u0930\u093e\u091f\u0915 \u0905\u092d\u094d\u092f\u093e\u0938 \u0938\u0947 \u0907\u0902\u0938\u0941\u0932\u093e \u092e\u0947\u0902 \u0917\u094d\u0930\u0947 \u092e\u0948\u091f\u0930 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0914\u0930 \u0938\u094d\u0935\u093e\u092f\u0924\u094d\u0924 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0924\u0902\u0924\u094d\u0930 \u0915\u0947 \u0938\u0902\u0924\u0941\u0932\u0928 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0938\u0939\u093f\u0924 \u092e\u093e\u092a\u0928\u0947 \u092f\u094b\u0917\u094d\u092f \u0928\u094d\u092f\u0942\u0930\u094b\u092a\u094d\u0932\u093e\u0938\u094d\u091f\u093f\u0915 \u092a\u0930\u093f\u0935\u0930\u094d\u0924\u0928 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964\"]","footnotes":"","_kriyasya_companion_story_id":0,"_kriyasya_story_eligible":true,"_kriyasya_story_exclusion_reason":"","_kriyasya_world_key":"research","_kriyasya_world_bridge_enabled":false,"_kriyasya_audio_in_world":false},"categories":[10,65,62,63],"tags":[],"kriyasya_format":[32],"kriyasya_editorial_origin":[35],"kriyasya_content_kind":[39],"kriyasya_devotional_focus":[],"kriyasya_tradition":[],"kriyasya_language":[],"kriyasya_observance":[],"kriyasya_healing_modality":[],"class_list":["post-9891","post","type-post","status-publish","format-standard","hentry","category-mind","category-research","category-science","category-wellness"],"_links":{"self":[{"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/posts\/9891","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/comments?post=9891"}],"version-history":[{"count":1,"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/posts\/9891\/revisions"}],"predecessor-version":[{"id":9920,"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/posts\/9891\/revisions\/9920"}],"wp:attachment":[{"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/media?parent=9891"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/categories?post=9891"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/tags?post=9891"},{"taxonomy":"kriyasya_format","embeddable":true,"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/kriyasya_format?post=9891"},{"taxonomy":"kriyasya_editorial_origin","embeddable":true,"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/kriyasya_editorial_origin?post=9891"},{"taxonomy":"kriyasya_content_kind","embeddable":true,"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/kriyasya_content_kind?post=9891"},{"taxonomy":"kriyasya_devotional_focus","embeddable":true,"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/kriyasya_devotional_focus?post=9891"},{"taxonomy":"kriyasya_tradition","embeddable":true,"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/kriyasya_tradition?post=9891"},{"taxonomy":"kriyasya_language","embeddable":true,"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/kriyasya_language?post=9891"},{"taxonomy":"kriyasya_observance","embeddable":true,"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/kriyasya_observance?post=9891"},{"taxonomy":"kriyasya_healing_modality","embeddable":true,"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/kriyasya_healing_modality?post=9891"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}