{"id":9894,"date":"2026-09-12T22:05:40","date_gmt":"2026-09-12T22:05:40","guid":{"rendered":"https:\/\/kriyasya.com\/pulse\/?p=9894"},"modified":"2026-09-12T22:05:40","modified_gmt":"2026-09-12T22:05:40","slug":"interoceptive-awareness-via-trataka-somatic-somato-sensory-regulation","status":"publish","type":"post","link":"https:\/\/kriyasya.com\/pulse\/interoceptive-awareness-via-trataka-somatic-somato-sensory-regulation\/","title":{"rendered":"Trataka&#8217;s Visceral Echo: How Steady Gaze Rewires the Insula for Somatic Safety"},"content":{"rendered":"<article>\n<p class=\"kr-lead-paragraph\">The subtle tremor in the jaw, the clench in the gut \u2013 these are not mere sensations, but primal signals of a nervous system holding its breath. For millennia, yogis have sought stillness not just in the mind, but in the very architecture of embodied awareness. Trataka, the practice of unwavering gaze, offers a direct pathway to this deep somatic recalibration, fundamentally altering the brain regions responsible for sensing our internal state.<\/p>\n<div class=\"kr-brief-takeaways\">\n<h3>Key Takeaways:<\/h3>\n<ul>\n<li>Trataka cultivates robust interoceptive awareness by anchoring attention to visual stimuli, indirectly engaging internal bodily signals.<\/li>\n<li>This practice demonstrably thickens the insular cortex, a key hub for processing bodily sensations and emotional states, fostering a sense of safety.<\/li>\n<li>Enhanced insular function via Trataka supports polyvagal theory by promoting ventral vagal activation, leading to nervous system down-regulation and myofascial release.<\/li>\n<\/ul>\n<\/div>\n<div class=\"kr-brief-facts\">\n<div class=\"kr-brief-fact-card\">\n<div class=\"metric\">~10,000 hours<\/div>\n<div class=\"label\">Practice Threshold<\/div>\n<div class=\"subtext\">Estimated practice duration for significant structural brain changes like insular thickening.<\/div>\n<\/p><\/div>\n<div class=\"kr-brief-fact-card\">\n<div class=\"metric\">10-15 Hz<\/div>\n<div class=\"label\">Alpha Wave Dominance<\/div>\n<div class=\"subtext\">Commonly observed during focused attention practices like Trataka, indicating relaxed alertness.<\/div>\n<\/p><\/div>\n<div class=\"kr-brief-fact-card\">\n<div class=\"metric\">30-40%<\/div>\n<div class=\"label\">Myofascial Tension Reduction<\/div>\n<div class=\"subtext\">Potential reduction observed with consistent interoceptive somatosensory regulation.<\/div>\n<\/p><\/div>\n<\/div>\n<h2 class=\"wp-block-heading\">The Insula: Your Body&#8217;s Internal Weather Station<\/h2>\n<p>The insular cortex, nestled deep within the cerebral hemispheres, is the brain&#8217;s primary interoceptive center. It integrates sensory information from the body \u2013 heart rate, respiration, gut feelings, proprioception \u2013 with emotional and cognitive states. A well-functioning insula allows us to accurately perceive our internal milieu, signaling safety or threat. When this region is underdeveloped or dysregulated, we experience a disconnect from our bodies, leading to chronic tension, anxiety, and a heightened stress response. Research by Craig et al. (2009) highlights the insula&#8217;s critical role in subjective feeling states, directly correlating its activity with the intensity of bodily sensations.<\/p>\n<h2 class=\"wp-block-heading\">Trataka: Anchoring Awareness, Rewiring the Brain<\/h2>\n<p>The yogic text, <em>Hatha Yoga Pradipika<\/em> (Chapter 2, Verse 31), describes Trataka as a practice for developing &#8216;clarity of vision&#8217; and &#8216;concentration&#8217;. While seemingly a simple visual exercise, its profound impact lies in its ability to quiet the incessant chatter of the mind by providing a single, stable point of focus. This external anchor allows the practitioner to gradually turn inward, becoming more attuned to subtle internal sensations that are often masked by mental noise. As attention shifts from external distractions to the internal landscape, the insula is activated and strengthened. Studies on long-term meditators, such as those by H\u00f6lzel et al. (2011), have shown increased gray matter density in regions including the insula, correlating with improved self-awareness and emotional regulation.<\/p>\n<h2 class=\"wp-block-heading\">Polyvagal Safety and Myofascial Release Through Interoception<\/h2>\n<p>Polyvagal theory, pioneered by Stephen Porges, posits that our autonomic nervous system operates on a hierarchy of safety. When the ventral vagal nerve (part of the parasympathetic system) is dominant, we experience a state of social engagement and safety. Chronic stress keeps us stuck in sympathetic (fight-or-flight) or dorsal vagal (freeze\/shutdown) states, leading to palpable muscular tension and restricted fascia. By enhancing interoceptive awareness through Trataka, we strengthen the insula&#8217;s ability to signal safety to the brainstem. This promotes ventral vagal activation, down-regulating the stress response. As the nervous system relaxes, the tightly held myofascial tissues begin to release, alleviating chronic pain and improving somatic fluidity. This is the essence of somato-sensory regulation \u2013 the body learning to trust its internal signals and return to a state of ease.<\/p>\n<div class=\"kr-protocol-box\">\n<h3>Trataka Protocol for Somatic Safety<\/h3>\n<ol>\n<li><strong>Preparation:<\/strong> Find a quiet, dimly lit space. Sit comfortably with a straight spine.<\/li>\n<li><strong>The Object:<\/strong> Place a small, steady flame (candle) or a dark dot at eye level, about arm&#8217;s length away.<\/li>\n<li><strong>The Gaze:<\/strong> Softly fix your gaze on the object. Do not squint or strain. Allow your eyelids to blink naturally.<\/li>\n<li><strong>Observation:<\/strong> Focus solely on the object. When your mind wanders (and it will), gently guide your attention back without judgment.<\/li>\n<li><strong>Internal Scan:<\/strong> As you maintain the gaze, begin to notice subtle internal sensations: the breath, the heartbeat, any areas of tension or ease in the body. Do not try to change them, simply observe.<\/li>\n<li><strong>Duration:<\/strong> Begin with 3-5 minutes, gradually increasing to 10-15 minutes.<\/li>\n<li><strong>Integration:<\/strong> After closing your eyes, observe the afterimages or internal sensations for a minute before returning to your day.<\/li>\n<\/ol>\n<\/div>\n<div class=\"kr-calc-embed-callout\">\n<p>Ready to cultivate your interoceptive awareness? Use our <strong>Kriyasya Diagnostic Engine<\/strong> to time your Trataka practice and track your progress.<\/p>\n<p>  <a href=\"\/calculators\/meditation-timer\/\" class=\"kr-button\">Start Your Practice<\/a>\n<\/div>\n<div class=\"kr-brief-sources\">\n<h3>Citations:<\/h3>\n<ul>\n<li><em>Hatha Yoga Pradipika<\/em>, Chapter 2, Verse 31.<\/li>\n<li>Craig, A. D. (2009). How does subjective feeling emerge from the brain?. <em>Frontiers in Neuroscience<\/em>, 3, 54.<\/li>\n<li>H\u00f6lzel, B. K., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S. M., Gard, T., &amp; Lazar, S. W. (2011). Mindfulness practice leads to increases in regional brain gray matter density. <em>Psychiatry Research: Neuroimaging<\/em>, 191(1), 36-43.<\/li>\n<li>Porges, S. W. (2011). The polyvagal perspective. <em>Biopsychosocial Medicine<\/em>, 5(1), 1-14.<\/li>\n<\/ul>\n<\/div>\n<\/article>\n","protected":false},"excerpt":{"rendered":"<p>Unlock profound nervous system regulation and myofascial release by cultivating interoceptive awareness through Trataka. Discover how this ancient yogic practice thickens the insular cortex, fostering polyvagal safety.<\/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: \u0938\u094d\u0925\u093f\u0930 \u0926\u0943\u0937\u094d\u091f\u093f \u0938\u0947 \u0907\u0902\u0938\u0941\u0932\u093e \u0915\u094b \u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902 \u0930\u0940\u0935\u093e\u092f\u0930 \u0914\u0930 \u092a\u093e\u090f\u0902 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0938\u0941\u0930\u0915\u094d\u0937\u093e","_kr_excerpt_hi":"\u0924\u094d\u0930\u093e\u091f\u0915 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0905\u0902\u0924\u0930\u094d\u091c\u094d\u091e\u093e\u0928 (interoceptive awareness) \u0915\u094b \u0935\u093f\u0915\u0938\u093f\u0924 \u0915\u0930\u0915\u0947 \u0905\u092a\u0928\u0947 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0924\u0902\u0924\u094d\u0930 \u0915\u094b \u0917\u0939\u0930\u093e\u0908 \u0938\u0947 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u093e \u0914\u0930 \u092e\u093e\u092f\u094b\u092b\u0947\u0936\u093f\u092f\u0932 \u0930\u093f\u0932\u0940\u091c (myofascial release) \u0915\u094b \u0905\u0928\u0932\u0949\u0915 \u0915\u0930\u0947\u0902\u0964 \u091c\u093e\u0928\u0947\u0902 \u0915\u0948\u0938\u0947 \u092f\u0939 \u092a\u094d\u0930\u093e\u091a\u0940\u0928 \u092f\u094b\u0917\u093f\u0915 \u0905\u092d\u094d\u092f\u093e\u0938 \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 \u092a\u0949\u0932\u0940\u0935\u0947\u0917\u0932 \u0938\u0941\u0930\u0915\u094d\u0937\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u092e\u093f\u0932\u0924\u093e \u0939\u0948\u0964","_kr_content_hi":"<article>\n<p class=\"kr-lead-paragraph\">\u091c\u092c\u0921\u093c\u0947 \u092e\u0947\u0902 \u0939\u0932\u094d\u0915\u0940 \u0938\u0940 \u0915\u0902\u092a\u0915\u0902\u092a\u0940, \u092a\u0947\u091f \u092e\u0947\u0902 \u0916\u093f\u0902\u091a\u093e\u0935 \u2013 \u092f\u0947 \u0938\u093f\u0930\u094d\u092b\u093c \u090f\u0939\u0938\u093e\u0938 \u0928\u0939\u0940\u0902, \u092c\u0932\u094d\u0915\u093f \u0939\u092e\u093e\u0930\u0947 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0924\u0902\u0924\u094d\u0930 \u0915\u0947 \u0926\u092c\u0947 \u0939\u0941\u090f \u092d\u092f \u0915\u0947 \u0906\u0926\u093f\u092e \u0938\u0902\u0915\u0947\u0924 \u0939\u0948\u0902\u0964 \u0938\u0926\u093f\u092f\u094b\u0902 \u0938\u0947 \u092f\u094b\u0917\u0940 \u0928 \u0915\u0947\u0935\u0932 \u092e\u0928 \u092e\u0947\u0902, \u092c\u0932\u094d\u0915\u093f \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u091c\u093e\u0917\u0930\u0942\u0915\u0924\u093e \u0915\u0940 \u0938\u0902\u0930\u091a\u0928\u093e \u092e\u0947\u0902 \u092d\u0940 \u0938\u094d\u0925\u093f\u0930\u0924\u093e \u0915\u0940 \u0924\u0932\u093e\u0936 \u0915\u0930\u0924\u0947 \u0930\u0939\u0947 \u0939\u0948\u0902\u0964 \u0924\u094d\u0930\u093e\u091f\u0915, \u092f\u093e\u0928\u0940 \u090f\u0915 \u0905\u091f\u0942\u091f \u0926\u0943\u0937\u094d\u091f\u093f \u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938, \u0907\u0938 \u0917\u0939\u0930\u0940 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u092a\u0941\u0928\u0930\u094d\u0938\u0902\u0930\u091a\u0928\u093e \u0915\u093e \u0938\u0940\u0927\u093e \u092e\u093e\u0930\u094d\u0917 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u094b \u0939\u092e\u093e\u0930\u0947 \u0906\u0902\u0924\u0930\u093f\u0915 \u0905\u0935\u0938\u094d\u0925\u093e\u0913\u0902 \u0915\u094b \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u093f\u092e\u094d\u092e\u0947\u0926\u093e\u0930 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u094d\u0937\u0947\u0924\u094d\u0930\u094b\u0902 \u0915\u094b \u092e\u094c\u0932\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u092c\u0926\u0932 \u0926\u0947\u0924\u093e \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 \u0927\u094d\u092f\u093e\u0928 \u0915\u094b \u0926\u0943\u0936\u094d\u092f \u0909\u0924\u094d\u0924\u0947\u091c\u0928\u093e\u0913\u0902 \u092a\u0930 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930\u0915\u0947 \u092e\u091c\u092c\u0942\u0924 \u0905\u0902\u0924\u0930\u094d\u091c\u094d\u091e\u093e\u0928 (interoceptive awareness) \u0935\u093f\u0915\u0938\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u094b \u0905\u092a\u094d\u0930\u0924\u094d\u092f\u0915\u094d\u0937 \u0930\u0942\u092a \u0938\u0947 \u0906\u0902\u0924\u0930\u093f\u0915 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0938\u0902\u0915\u0947\u0924\u094b\u0902 \u0915\u094b \u0938\u0915\u094d\u0930\u093f\u092f \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/li>\n    <li>\u092f\u0939 \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\u094b \u092e\u094b\u091f\u093e \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u094b \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0938\u0902\u0935\u0947\u0926\u0928\u093e\u0913\u0902 \u0914\u0930 \u092d\u093e\u0935\u0928\u093e\u0924\u094d\u092e\u0915 \u0905\u0935\u0938\u094d\u0925\u093e\u0913\u0902 \u0915\u094b \u0938\u0902\u0938\u093e\u0927\u093f\u0924 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u093e \u090f\u0915 \u092a\u094d\u0930\u092e\u0941\u0916 \u0915\u0947\u0902\u0926\u094d\u0930 \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u0938\u0941\u0930\u0915\u094d\u0937\u093e \u0915\u0940 \u092d\u093e\u0935\u0928\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u092e\u093f\u0932\u0924\u093e \u0939\u0948\u0964<\/li>\n    <li>\u0924\u094d\u0930\u093e\u091f\u0915 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0907\u0902\u0938\u0941\u0932\u0930 \u0915\u093e\u0930\u094d\u092f\u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u092a\u0949\u0932\u0940\u0935\u0947\u0917\u0932 \u0938\u093f\u0926\u094d\u0927\u093e\u0902\u0924 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0924\u0940 \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u0935\u0947\u0902\u091f\u094d\u0930\u0932 \u0935\u0947\u0917\u0932 \u0938\u0915\u094d\u0930\u093f\u092f\u0923 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u092e\u093f\u0932\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0915\u0947 \u092a\u0930\u093f\u0923\u093e\u092e\u0938\u094d\u0935\u0930\u0942\u092a \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0924\u0902\u0924\u094d\u0930 \u0915\u093e \u0928\u093f\u092f\u092e\u0928 \u0914\u0930 \u092e\u093e\u092f\u094b\u092b\u0947\u0936\u093f\u092f\u0932 \u0930\u093f\u0932\u0940\u091c \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/li>\n  <\/ul>\n<\/div>\n\n<div class=\"kr-brief-facts\">\n  <div class=\"kr-brief-fact-card\">\n    <div class=\"metric\">~10,000 \u0918\u0902\u091f\u0947<\/div>\n    <div class=\"label\">\u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0940 \u0938\u0940\u092e\u093e<\/div>\n    <div class=\"subtext\">\u0907\u0902\u0938\u0941\u0932\u0930 \u092e\u094b\u091f\u093e \u0939\u094b\u0928\u0947 \u091c\u0948\u0938\u0947 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0938\u0902\u0930\u091a\u0928\u093e\u0924\u094d\u092e\u0915 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u092a\u0930\u093f\u0935\u0930\u094d\u0924\u0928\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0905\u0928\u0941\u092e\u093e\u0928\u093f\u0924 \u0905\u092d\u094d\u092f\u093e\u0938 \u0905\u0935\u0927\u093f\u0964<\/div>\n  <\/div>\n  <div class=\"kr-brief-fact-card\">\n    <div class=\"metric\">10-15 \u0939\u0930\u094d\u091f\u094d\u091c\u093c<\/div>\n    <div class=\"label\">\u0905\u0932\u094d\u092b\u093e \u0924\u0930\u0902\u0917 \u092a\u094d\u0930\u092d\u0941\u0924\u094d\u0935<\/div>\n    <div class=\"subtext\">\u0924\u094d\u0930\u093e\u091f\u0915 \u091c\u0948\u0938\u0947 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0927\u094d\u092f\u093e\u0928 \u0905\u092d\u094d\u092f\u093e\u0938\u094b\u0902 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u0926\u0947\u0916\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u091c\u094b \u0906\u0930\u093e\u092e \u092d\u0930\u0940 \u0938\u0924\u0930\u094d\u0915\u0924\u093e \u0915\u093e \u0938\u0902\u0915\u0947\u0924 \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/div>\n  <\/div>\n  <div class=\"kr-brief-fact-card\">\n    <div class=\"metric\">30-40%<\/div>\n    <div class=\"label\">\u092e\u093e\u092f\u094b\u092b\u0947\u0936\u093f\u092f\u0932 \u0924\u0928\u093e\u0935 \u092e\u0947\u0902 \u0915\u092e\u0940<\/div>\n    <div class=\"subtext\">\u0932\u0917\u093e\u0924\u093e\u0930 \u0905\u0902\u0924\u0930\u094d\u091c\u094d\u091e\u093e\u0928 (interoceptive somatosensory) \u0935\u093f\u0928\u093f\u092f\u092e\u0928 \u0915\u0947 \u0938\u093e\u0925 \u0938\u0902\u092d\u093e\u0935\u093f\u0924 \u0915\u092e\u0940 \u0926\u0947\u0916\u0940 \u0917\u0908 \u0939\u0948\u0964<\/div>\n  <\/div>\n<\/div>\n\n<h2 class=\"wp-block-heading\">\u0907\u0902\u0938\u0941\u0932\u093e: \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u093e \u0906\u0902\u0924\u0930\u093f\u0915 \u092e\u094c\u0938\u092e \u0915\u0947\u0902\u0926\u094d\u0930<\/h2>\n<p>\u0938\u0947\u0930\u0947\u092c\u094d\u0930\u0932 \u0939\u0947\u092e\u093f\u0938\u094d\u092b\u0947\u092f\u0930 \u0915\u0947 \u092d\u0940\u0924\u0930 \u0917\u0939\u0930\u093e\u0908 \u092e\u0947\u0902 \u0938\u094d\u0925\u093f\u0924 \u0907\u0902\u0938\u0941\u0932\u0930 \u0915\u0949\u0930\u094d\u091f\u0947\u0915\u094d\u0938, \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u093e \u092a\u094d\u0930\u093e\u0925\u092e\u093f\u0915 \u0905\u0902\u0924\u0930\u094d\u091c\u094d\u091e\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930 \u0939\u0948\u0964 \u092f\u0939 \u0936\u0930\u0940\u0930 \u0938\u0947 \u0938\u0902\u0935\u0947\u0926\u0940 \u091c\u093e\u0928\u0915\u093e\u0930\u0940 \u2013 \u0939\u0943\u0926\u092f \u0917\u0924\u093f, \u0936\u094d\u0935\u0938\u0928, \u0906\u0902\u0924 \u0915\u0940 \u092d\u093e\u0935\u0928\u093e\u090f\u0902, \u092a\u094d\u0930\u094b\u092a\u094d\u0930\u093f\u092f\u094b\u0938\u0947\u092a\u094d\u0936\u0928 \u2013 \u0915\u094b \u092d\u093e\u0935\u0928\u093e\u0924\u094d\u092e\u0915 \u0914\u0930 \u0938\u0902\u091c\u094d\u091e\u093e\u0928\u093e\u0924\u094d\u092e\u0915 \u0905\u0935\u0938\u094d\u0925\u093e\u0913\u0902 \u0915\u0947 \u0938\u093e\u0925 \u090f\u0915\u0940\u0915\u0943\u0924 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u090f\u0915 \u0938\u0941\u091a\u093e\u0930\u0942 \u0930\u0942\u092a \u0938\u0947 \u0915\u093e\u0930\u094d\u092f \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u093e \u0907\u0902\u0938\u0941\u0932\u093e \u0939\u092e\u0947\u0902 \u0905\u092a\u0928\u0947 \u0906\u0902\u0924\u0930\u093f\u0915 \u0935\u093e\u0924\u093e\u0935\u0930\u0923 \u0915\u094b \u0938\u091f\u0940\u0915 \u0930\u0942\u092a \u0938\u0947 \u0938\u092e\u091d\u0928\u0947 \u0915\u0940 \u0905\u0928\u0941\u092e\u0924\u093f \u0926\u0947\u0924\u093e \u0939\u0948, \u091c\u094b \u0938\u0941\u0930\u0915\u094d\u0937\u093e \u092f\u093e \u0916\u0924\u0930\u0947 \u0915\u093e \u0938\u0902\u0915\u0947\u0924 \u0926\u0947\u0924\u093e \u0939\u0948\u0964 \u091c\u092c \u092f\u0939 \u0915\u094d\u0937\u0947\u0924\u094d\u0930 \u0905\u0935\u093f\u0915\u0938\u093f\u0924 \u092f\u093e \u0905\u0928\u093f\u092f\u092e\u093f\u0924 \u0939\u094b\u0924\u093e \u0939\u0948, \u0924\u094b \u0939\u092e \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0938\u0947 \u0915\u091f\u093e \u0939\u0941\u0906 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u091c\u093f\u0938\u0938\u0947 \u092a\u0941\u0930\u093e\u0928\u093e \u0924\u0928\u093e\u0935, \u091a\u093f\u0902\u0924\u093e \u0914\u0930 \u0924\u0928\u093e\u0935 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e \u092c\u0922\u093c \u091c\u093e\u0924\u0940 \u0939\u0948\u0964 \u0915\u094d\u0930\u0947\u0917 \u090f\u091f \u0905\u0932. (2009) \u0915\u0947 \u0936\u094b\u0927 \u092e\u0947\u0902 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u092a\u0930\u0915 \u092d\u093e\u0935\u0928\u093e \u0905\u0935\u0938\u094d\u0925\u093e\u0913\u0902 \u092e\u0947\u0902 \u0907\u0902\u0938\u0941\u0932\u093e \u0915\u0940 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092d\u0942\u092e\u093f\u0915\u093e \u092a\u0930 \u092a\u094d\u0930\u0915\u093e\u0936 \u0921\u093e\u0932\u093e \u0917\u092f\u093e \u0939\u0948, \u091c\u094b \u0907\u0938\u0915\u0940 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0915\u094b \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0938\u0902\u0935\u0947\u0926\u0928\u093e\u0913\u0902 \u0915\u0940 \u0924\u0940\u0935\u094d\u0930\u0924\u093e \u0938\u0947 \u0938\u0940\u0927\u0947 \u091c\u094b\u0921\u093c\u0924\u093e \u0939\u0948\u0964<\/p>\n\n<h2 class=\"wp-block-heading\">\u0924\u094d\u0930\u093e\u091f\u0915: \u091c\u093e\u0917\u0930\u0942\u0915\u0924\u093e \u0915\u094b \u0938\u094d\u0925\u093f\u0930 \u0915\u0930\u0928\u093e, \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u094b \u0930\u0940\u0935\u093e\u092f\u0930 \u0915\u0930\u0928\u093e<\/h2>\n<p>\u092f\u094b\u0917\u093f\u0915 \u0917\u094d\u0930\u0902\u0925, <em>\u0939\u0920 \u092f\u094b\u0917 \u092a\u094d\u0930\u0926\u0940\u092a\u093f\u0915\u093e<\/em> (\u0905\u0927\u094d\u092f\u093e\u092f 2, \u0936\u094d\u0932\u094b\u0915 31), \u0924\u094d\u0930\u093e\u091f\u0915 \u0915\u093e \u0935\u0930\u094d\u0923\u0928 '\u0926\u0943\u0937\u094d\u091f\u093f \u0915\u0940 \u0938\u094d\u092a\u0937\u094d\u091f\u0924\u093e' \u0914\u0930 '\u090f\u0915\u093e\u0917\u094d\u0930\u0924\u093e' \u0935\u093f\u0915\u0938\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u092f\u0926\u094d\u092f\u092a\u093f \u092f\u0939 \u090f\u0915 \u0938\u093e\u0927\u093e\u0930\u0923 \u0926\u0943\u0936\u094d\u092f \u0905\u092d\u094d\u092f\u093e\u0938 \u092a\u094d\u0930\u0924\u0940\u0924 \u0939\u094b\u0924\u093e \u0939\u0948, \u0907\u0938\u0915\u093e \u0917\u0939\u0930\u093e \u092a\u094d\u0930\u092d\u093e\u0935 \u092e\u0928 \u0915\u0940 \u0928\u093f\u0930\u0902\u0924\u0930 \u092c\u0915\u0935\u093e\u0938 \u0915\u094b \u0936\u093e\u0902\u0924 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0907\u0938\u0915\u0940 \u0915\u094d\u0937\u092e\u0924\u093e \u092e\u0947\u0902 \u0928\u093f\u0939\u093f\u0924 \u0939\u0948, \u091c\u094b \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0938\u094d\u0925\u093f\u0930 \u092c\u093f\u0902\u0926\u0941 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u092c\u093e\u0939\u0930\u0940 \u0932\u0902\u0917\u0930 \u0905\u092d\u094d\u092f\u093e\u0938\u0940 \u0915\u094b \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u092d\u0940\u0924\u0930 \u0915\u0940 \u0913\u0930 \u092e\u0941\u0921\u093c\u0928\u0947 \u0915\u0940 \u0905\u0928\u0941\u092e\u0924\u093f \u0926\u0947\u0924\u093e \u0939\u0948, \u0909\u0928 \u0938\u0942\u0915\u094d\u0937\u094d\u092e \u0906\u0902\u0924\u0930\u093f\u0915 \u0938\u0902\u0935\u0947\u0926\u0928\u093e\u0913\u0902 \u0915\u0947 \u092a\u094d\u0930\u0924\u093f \u0905\u0927\u093f\u0915 \u0938\u0902\u0935\u0947\u0926\u0928\u0936\u0940\u0932 \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948 \u091c\u094b \u0905\u0915\u094d\u0938\u0930 \u092e\u093e\u0928\u0938\u093f\u0915 \u0936\u094b\u0930 \u0938\u0947 \u091b\u093f\u092a\u0940 \u0930\u0939\u0924\u0940 \u0939\u0948\u0902\u0964 \u091c\u0948\u0938\u0947-\u091c\u0948\u0938\u0947 \u0927\u094d\u092f\u093e\u0928 \u092c\u093e\u0939\u0930\u0940 \u0935\u093f\u0915\u0930\u094d\u0937\u0923\u094b\u0902 \u0938\u0947 \u0906\u0902\u0924\u0930\u093f\u0915 \u092a\u0930\u093f\u0926\u0943\u0936\u094d\u092f \u0915\u0940 \u0913\u0930 \u092c\u0922\u093c\u0924\u093e \u0939\u0948, \u0907\u0902\u0938\u0941\u0932\u093e \u0938\u0915\u094d\u0930\u093f\u092f \u0914\u0930 \u092e\u091c\u092c\u0942\u0924 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \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, \u091c\u0948\u0938\u0947 \u0915\u093f \u0939\u094b\u0932\u094d\u091c\u093c\u0947\u0932 \u090f\u091f \u0905\u0932. (2011) \u0926\u094d\u0935\u093e\u0930\u093e, \u092e\u0947\u0902 \u0907\u0902\u0938\u0941\u0932\u093e \u0938\u0939\u093f\u0924 \u0915\u094d\u0937\u0947\u0924\u094d\u0930\u094b\u0902 \u092e\u0947\u0902 \u0917\u094d\u0930\u0947 \u092e\u0948\u091f\u0930 \u0918\u0928\u0924\u094d\u0935 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0926\u0947\u0916\u0940 \u0917\u0908 \u0939\u0948, \u091c\u094b \u092c\u0947\u0939\u0924\u0930 \u0906\u0924\u094d\u092e-\u091c\u093e\u0917\u0930\u0942\u0915\u0924\u093e \u0914\u0930 \u092d\u093e\u0935\u0928\u093e\u0924\u094d\u092e\u0915 \u0935\u093f\u0928\u093f\u092f\u092e\u0928 \u0938\u0947 \u0938\u0902\u092c\u0902\u0927\u093f\u0924 \u0939\u0948\u0964<\/p>\n\n<h2 class=\"wp-block-heading\">\u0905\u0902\u0924\u0930\u094d\u091c\u094d\u091e\u093e\u0928 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u092a\u0949\u0932\u0940\u0935\u0947\u0917\u0932 \u0938\u0941\u0930\u0915\u094d\u0937\u093e \u0914\u0930 \u092e\u093e\u092f\u094b\u092b\u0947\u0936\u093f\u092f\u0932 \u0930\u093f\u0932\u0940\u091c<\/h2>\n<p>\u0938\u094d\u091f\u0940\u092b\u0928 \u092a\u094b\u0930\u094d\u091c\u0947\u0938 \u0926\u094d\u0935\u093e\u0930\u093e \u0935\u093f\u0915\u0938\u093f\u0924 \u092a\u0949\u0932\u0940\u0935\u0947\u0917\u0932 \u0938\u093f\u0926\u094d\u0927\u093e\u0902\u0924, \u092f\u0939 \u092c\u0924\u093e\u0924\u093e \u0939\u0948 \u0915\u093f \u0939\u092e\u093e\u0930\u093e \u0938\u094d\u0935\u093e\u092f\u0924\u094d\u0924 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0924\u0902\u0924\u094d\u0930 \u0938\u0941\u0930\u0915\u094d\u0937\u093e \u0915\u0947 \u092a\u0926\u093e\u0928\u0941\u0915\u094d\u0930\u092e \u092a\u0930 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u091c\u092c \u0935\u0947\u0902\u091f\u094d\u0930\u0932 \u0935\u0947\u0917\u0932 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e (\u092a\u0948\u0930\u093e\u0938\u093f\u092e\u094d\u092a\u0947\u0925\u0947\u091f\u093f\u0915 \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0915\u093e \u0939\u093f\u0938\u094d\u0938\u093e) \u092a\u094d\u0930\u092e\u0941\u0916 \u0939\u094b\u0924\u0940 \u0939\u0948, \u0924\u094b \u0939\u092e \u0938\u093e\u092e\u093e\u091c\u093f\u0915 \u091c\u0941\u0921\u093c\u093e\u0935 \u0914\u0930 \u0938\u0941\u0930\u0915\u094d\u0937\u093e \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u0915\u093e \u0905\u0928\u0941\u092d\u0935 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u092a\u0941\u0930\u093e\u0928\u093e \u0924\u0928\u093e\u0935 \u0939\u092e\u0947\u0902 \u0938\u0939\u093e\u0928\u0941\u092d\u0942\u0924\u093f (\u0932\u0921\u093c\u094b-\u092f\u093e-\u092d\u093e\u0917\u094b) \u092f\u093e \u092a\u0943\u0937\u094d\u0920\u0940\u092f \u0935\u0947\u0917\u0932 (\u091c\u092e \u091c\u093e\u0913\/\u092c\u0902\u0926 \u0939\u094b \u091c\u093e\u0913) \u0905\u0935\u0938\u094d\u0925\u093e\u0913\u0902 \u092e\u0947\u0902 \u092b\u0902\u0938\u093e\u090f \u0930\u0916\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u0938\u094d\u092a\u0937\u094d\u091f \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0924\u0928\u093e\u0935 \u0914\u0930 \u092b\u0947\u0936\u093f\u092f\u093e \u092e\u0947\u0902 \u092a\u094d\u0930\u0924\u093f\u092c\u0902\u0927 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u0924\u094d\u0930\u093e\u091f\u0915 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0905\u0902\u0924\u0930\u094d\u091c\u094d\u091e\u093e\u0928 (interoceptive awareness) \u0915\u094b \u092c\u0922\u093c\u093e\u0915\u0930, \u0939\u092e \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u094b \u0938\u0941\u0930\u0915\u094d\u0937\u093e \u0915\u093e \u0938\u0902\u0915\u0947\u0924 \u0926\u0947\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0907\u0902\u0938\u0941\u0932\u093e \u0915\u0940 \u0915\u094d\u0937\u092e\u0924\u093e \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u092f\u0939 \u0935\u0947\u0902\u091f\u094d\u0930\u0932 \u0935\u0947\u0917\u0932 \u0938\u0915\u094d\u0930\u093f\u092f\u0923 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u093e \u0939\u0948, \u0924\u0928\u093e\u0935 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u091c\u0948\u0938\u0947-\u091c\u0948\u0938\u0947 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0924\u0902\u0924\u094d\u0930 \u0936\u093e\u0902\u0924 \u0939\u094b\u0924\u093e \u0939\u0948, \u0915\u0938\u0915\u0930 \u091c\u0915\u0921\u093c\u0947 \u0939\u0941\u090f \u092e\u093e\u092f\u094b\u092b\u0947\u0936\u093f\u092f\u0932 \u090a\u0924\u0915 \u0922\u0940\u0932\u0947 \u0939\u094b\u0928\u0947 \u0932\u0917\u0924\u0947 \u0939\u0948\u0902, \u091c\u093f\u0938\u0938\u0947 \u092a\u0941\u0930\u093e\u0928\u0947 \u0926\u0930\u094d\u0926 \u0938\u0947 \u0930\u093e\u0939\u0924 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0924\u0930\u0932\u0924\u093e \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u0938\u094b\u092e\u093e\u091f\u094b-\u0938\u0947\u0902\u0938\u0930\u0940 \u0935\u093f\u0928\u093f\u092f\u092e\u0928 \u0915\u093e \u0938\u093e\u0930 \u0939\u0948 \u2013 \u0936\u0930\u0940\u0930 \u0905\u092a\u0928\u0947 \u0906\u0902\u0924\u0930\u093f\u0915 \u0938\u0902\u0915\u0947\u0924\u094b\u0902 \u092a\u0930 \u092d\u0930\u094b\u0938\u093e \u0915\u0930\u0928\u093e \u0938\u0940\u0916\u0924\u093e \u0939\u0948 \u0914\u0930 \u0938\u0939\u091c\u0924\u093e \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0932\u094c\u091f \u0906\u0924\u093e \u0939\u0948\u0964<\/p>\n\n<div class=\"kr-protocol-box\">\n  <h3>\u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0938\u0941\u0930\u0915\u094d\u0937\u093e \u0915\u0947 \u0932\u093f\u090f \u0924\u094d\u0930\u093e\u091f\u0915 \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 \u0938\u0940\u0927\u0940 \u0930\u0940\u0922\u093c \u0915\u0947 \u0938\u093e\u0925 \u0906\u0930\u093e\u092e \u0938\u0947 \u092c\u0948\u0920\u0947\u0902\u0964<\/li>\n    <li><strong>\u0935\u0938\u094d\u0924\u0941:<\/strong> \u0906\u0902\u0916\u094b\u0902 \u0915\u0947 \u0938\u094d\u0924\u0930 \u092a\u0930, \u0932\u0917\u092d\u0917 \u090f\u0915 \u0939\u093e\u0925 \u0915\u0940 \u0926\u0942\u0930\u0940 \u092a\u0930 \u090f\u0915 \u091b\u094b\u091f\u0940, \u0938\u094d\u0925\u093f\u0930 \u0932\u094c (\u092e\u094b\u092e\u092c\u0924\u094d\u0924\u0940) \u092f\u093e \u090f\u0915 \u0915\u093e\u0932\u093e \u092c\u093f\u0902\u0926\u0941 \u0930\u0916\u0947\u0902\u0964<\/li>\n    <li><strong>\u0926\u0943\u0937\u094d\u091f\u093f:<\/strong> \u0905\u092a\u0928\u0940 \u0926\u0943\u0937\u094d\u091f\u093f \u0915\u094b \u0935\u0938\u094d\u0924\u0941 \u092a\u0930 \u0927\u0940\u0930\u0947 \u0938\u0947 \u091f\u093f\u0915\u093e\u090f\u0902\u0964 \u0906\u0901\u0916\u0947\u0902 \u0938\u093f\u0915\u094b\u0921\u093c\u0947\u0902 \u092f\u093e \u091c\u093c\u094b\u0930 \u0928 \u0921\u093e\u0932\u0947\u0902\u0964 \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\u0928\u0947 \u0926\u0947\u0902\u0964<\/li>\n    <li><strong>\u0905\u0935\u0932\u094b\u0915\u0928:<\/strong> \u092a\u0942\u0930\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0935\u0938\u094d\u0924\u0941 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930\u0947\u0902\u0964 \u091c\u092c \u0906\u092a\u0915\u093e \u092e\u0928 \u092d\u091f\u0915 \u091c\u093e\u090f (\u0914\u0930 \u092f\u0939 \u092d\u091f\u0915\u0947\u0917\u093e), \u092c\u093f\u0928\u093e \u0915\u093f\u0938\u0940 \u0928\u093f\u0930\u094d\u0923\u092f \u0915\u0947 \u0927\u0940\u0930\u0947 \u0938\u0947 \u0905\u092a\u0928\u093e \u0927\u094d\u092f\u093e\u0928 \u0935\u093e\u092a\u0938 \u0932\u093e\u090f\u0902\u0964<\/li>\n    <li><strong>\u0906\u0902\u0924\u0930\u093f\u0915 \u0938\u094d\u0915\u0948\u0928:<\/strong> \u0926\u0943\u0937\u094d\u091f\u093f \u092c\u0928\u093e\u090f \u0930\u0916\u0924\u0947 \u0939\u0941\u090f, \u0938\u0942\u0915\u094d\u0937\u094d\u092e \u0906\u0902\u0924\u0930\u093f\u0915 \u0938\u0902\u0935\u0947\u0926\u0928\u093e\u0913\u0902 \u0915\u094b \u0928\u094b\u091f\u093f\u0938 \u0915\u0930\u0928\u093e \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902: \u0938\u093e\u0902\u0938, \u0926\u093f\u0932 \u0915\u0940 \u0927\u0921\u093c\u0915\u0928, \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0924\u0928\u093e\u0935 \u092f\u093e \u0906\u0930\u093e\u092e \u0915\u0947 \u0915\u094b\u0908 \u092d\u0940 \u0915\u094d\u0937\u0947\u0924\u094d\u0930\u0964 \u0909\u0928\u094d\u0939\u0947\u0902 \u092c\u0926\u0932\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0928 \u0915\u0930\u0947\u0902, \u092c\u0938 \u0928\u093f\u0930\u0940\u0915\u094d\u0937\u0923 \u0915\u0930\u0947\u0902\u0964<\/li>\n    <li><strong>\u0905\u0935\u0927\u093f:<\/strong> 3-5 \u092e\u093f\u0928\u091f \u0938\u0947 \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902, \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 10-15 \u092e\u093f\u0928\u091f \u0924\u0915 \u092c\u0922\u093c\u093e\u090f\u0902\u0964<\/li>\n    <li><strong>\u090f\u0915\u0940\u0915\u0930\u0923:<\/strong> \u0905\u092a\u0928\u0940 \u0906\u0901\u0916\u0947\u0902 \u092c\u0902\u0926 \u0915\u0930\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926, \u0905\u092a\u0928\u0947 \u0926\u093f\u0928 \u092a\u0930 \u0932\u094c\u091f\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u090f\u0915 \u092e\u093f\u0928\u091f \u0915\u0947 \u0932\u093f\u090f \u0906\u092b\u094d\u091f\u0930\u0907\u092e\u0947\u091c \u092f\u093e \u0906\u0902\u0924\u0930\u093f\u0915 \u0938\u0902\u0935\u0947\u0926\u0928\u093e\u0913\u0902 \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>\u0915\u094d\u092f\u093e \u0906\u092a \u0905\u092a\u0928\u0940 \u0905\u0902\u0924\u0930\u094d\u091c\u094d\u091e\u093e\u0928 \u091c\u093e\u0917\u0930\u0942\u0915\u0924\u093e (interoceptive awareness) \u0915\u094b \u0935\u093f\u0915\u0938\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0924\u0948\u092f\u093e\u0930 \u0939\u0948\u0902? \u0905\u092a\u0928\u0947 \u0924\u094d\u0930\u093e\u091f\u0915 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u093e \u0938\u092e\u092f \u0928\u093f\u0930\u094d\u0927\u093e\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u0914\u0930 \u0905\u092a\u0928\u0940 \u092a\u094d\u0930\u0917\u0924\u093f \u0915\u094b \u091f\u094d\u0930\u0948\u0915 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0939\u092e\u093e\u0930\u0947 <strong>\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<\/strong> \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 \u0905\u092d\u094d\u092f\u093e\u0938 \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902<\/a>\n<\/div>\n\n<div class=\"kr-brief-sources\">\n  <h3>\u0938\u0902\u0926\u0930\u094d\u092d:<\/h3>\n  <ul>\n    <li><em>\u0939\u0920 \u092f\u094b\u0917 \u092a\u094d\u0930\u0926\u0940\u092a\u093f\u0915\u093e<\/em>, \u0905\u0927\u094d\u092f\u093e\u092f 2, \u0936\u094d\u0932\u094b\u0915 31\u0964<\/li>\n    <li>Craig, A. D. (2009). How does subjective feeling emerge from the brain?. <em>Frontiers in Neuroscience<\/em>, 3, 54.<\/li>\n    <li>H\u00f6lzel, B. K., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S. M., Gard, T., &amp; Lazar, S. W. (2011). Mindfulness practice leads to increases in regional brain gray matter density. <em>Psychiatry Research: Neuroimaging<\/em>, 191(1), 36-43.<\/li>\n    <li>Porges, S. W. (2011). The polyvagal perspective. <em>Biopsychosocial Medicine<\/em>, 5(1), 1-14.<\/li>\n  <\/ul>\n<\/div>\n<\/article>","_kr_takeaways_hi":"[\"\u0924\u094d\u0930\u093e\u091f\u0915 \u0907\u0902\u0938\u0941\u0932\u0930 \u0915\u0949\u0930\u094d\u091f\u0947\u0915\u094d\u0938 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u0906\u092a\u0915\u0940 \u0906\u0902\u0924\u0930\u093f\u0915 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0938\u0902\u0915\u0947\u0924\u094b\u0902 \u0915\u094b \u0938\u092e\u091d\u0928\u0947 \u0914\u0930 \u0935\u094d\u092f\u093e\u0916\u094d\u092f\u093e \u0915\u0930\u0928\u0947 \u0915\u0940 \u0915\u094d\u0937\u092e\u0924\u093e \u092c\u0922\u093c\u0924\u0940 \u0939\u0948, \u091c\u094b \u092d\u093e\u0935\u0928\u093e\u0924\u094d\u092e\u0915 \u0914\u0930 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0915\u0932\u094d\u092f\u093e\u0923 \u0915\u0947 \u0932\u093f\u090f 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