{"id":4942,"date":"2024-06-20T07:51:20","date_gmt":"2024-06-20T07:51:20","guid":{"rendered":"https:\/\/sunintheage.eu\/?page_id=4942"},"modified":"2025-03-17T08:55:05","modified_gmt":"2025-03-17T08:55:05","slug":"module-6","status":"publish","type":"page","link":"https:\/\/sunintheage.eu\/lt\/projekto-rezultatai\/blended-training-course-for-educator\/module-6","title":{"rendered":"6 modulis"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"4942\" class=\"elementor elementor-4942\" data-elementor-post-type=\"page\">\n\t\t\t\t\t\t<section class=\"ob-is-breaking-bad elementor-section elementor-top-section elementor-element elementor-element-82153c7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"82153c7\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[],&quot;background_background&quot;:&quot;gradient&quot;,&quot;_ob_bbad_use_it&quot;:&quot;yes&quot;,&quot;_ob_bbad_sssic_use&quot;:&quot;no&quot;,&quot;_ob_glider_is_slider&quot;:&quot;no&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b338d3b\" data-id=\"b338d3b\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;_ob_bbad_is_stalker&quot;:&quot;no&quot;,&quot;_ob_teleporter_use&quot;:false,&quot;_ob_column_hoveranimator&quot;:&quot;no&quot;,&quot;_ob_column_has_pseudo&quot;:&quot;no&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-531a40c ob-harakiri-inherit ob-has-background-overlay elementor-widget elementor-widget-heading\" data-id=\"531a40c\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_ob_use_harakiri&quot;:&quot;yes&quot;,&quot;_ob_harakiri_writing_mode&quot;:&quot;inherit&quot;,&quot;_ob_harakiri_text_clip&quot;:&quot;none&quot;,&quot;_ob_perspektive_use&quot;:&quot;no&quot;,&quot;_ob_poopart_use&quot;:&quot;yes&quot;,&quot;_ob_shadough_use&quot;:&quot;no&quot;,&quot;_ob_allow_hoveranimator&quot;:&quot;no&quot;,&quot;_ob_widget_stalker_use&quot;:&quot;no&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">6 modulis<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bc9bbeb elementor-absolute ob-harakiri-inherit ob-has-background-overlay elementor-widget elementor-widget-heading\" data-id=\"bc9bbeb\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_position&quot;:&quot;absolute&quot;,&quot;_ob_use_harakiri&quot;:&quot;yes&quot;,&quot;_ob_harakiri_writing_mode&quot;:&quot;inherit&quot;,&quot;_ob_harakiri_text_clip&quot;:&quot;none&quot;,&quot;_ob_perspektive_use&quot;:&quot;no&quot;,&quot;_ob_poopart_use&quot;:&quot;yes&quot;,&quot;_ob_shadough_use&quot;:&quot;no&quot;,&quot;_ob_allow_hoveranimator&quot;:&quot;no&quot;,&quot;_ob_widget_stalker_use&quot;:&quot;no&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">6 modulis<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"ob-is-breaking-bad elementor-section elementor-top-section elementor-element elementor-element-a7ae95d elementor-section-content-middle elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a7ae95d\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;gradient&quot;,&quot;jet_parallax_layout_list&quot;:[],&quot;shape_divider_top&quot;:&quot;waves&quot;,&quot;shape_divider_top_negative&quot;:&quot;yes&quot;,&quot;_ob_bbad_use_it&quot;:&quot;yes&quot;,&quot;_ob_bbad_sssic_use&quot;:&quot;no&quot;,&quot;_ob_glider_is_slider&quot;:&quot;no&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t<div class=\"elementor-shape elementor-shape-top\" aria-hidden=\"true\" data-negative=\"true\">\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 1000 100\" preserveAspectRatio=\"none\">\n\t<path class=\"elementor-shape-fill\" d=\"M790.5,93.1c-59.3-5.3-116.8-18-192.6-50c-29.6-12.7-76.9-31-100.5-35.9c-23.6-4.9-52.6-7.8-75.5-5.3\n\tc-10.2,1.1-22.6,1.4-50.1,7.4c-27.2,6.3-58.2,16.6-79.4,24.7c-41.3,15.9-94.9,21.9-134,22.6C72,58.2,0,25.8,0,25.8V100h1000V65.3\n\tc0,0-51.5,19.4-106.2,25.7C839.5,97,814.1,95.2,790.5,93.1z\"\/>\n<\/svg>\t\t<\/div>\n\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-cf343ba\" data-id=\"cf343ba\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;_ob_bbad_is_stalker&quot;:&quot;no&quot;,&quot;_ob_teleporter_use&quot;:false,&quot;_ob_column_hoveranimator&quot;:&quot;no&quot;,&quot;_ob_column_has_pseudo&quot;:&quot;no&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-129624f ob-harakiri-inherit elementor-invisible ob-has-background-overlay elementor-widget elementor-widget-heading\" data-id=\"129624f\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInUp&quot;,&quot;_ob_use_harakiri&quot;:&quot;yes&quot;,&quot;_ob_harakiri_writing_mode&quot;:&quot;inherit&quot;,&quot;_ob_harakiri_text_clip&quot;:&quot;none&quot;,&quot;_ob_perspektive_use&quot;:&quot;no&quot;,&quot;_ob_poopart_use&quot;:&quot;yes&quot;,&quot;_ob_shadough_use&quot;:&quot;no&quot;,&quot;_ob_allow_hoveranimator&quot;:&quot;no&quot;,&quot;_ob_widget_stalker_use&quot;:&quot;no&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Kasdienis praktikos taikymas ir integracija<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1bc6b98 elementor-widget-divider--view-line elementor-invisible ob-has-background-overlay elementor-widget elementor-widget-divider\" data-id=\"1bc6b98\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInUp&quot;,&quot;_animation_delay&quot;:200,&quot;_ob_perspektive_use&quot;:&quot;no&quot;,&quot;_ob_poopart_use&quot;:&quot;yes&quot;,&quot;_ob_shadough_use&quot;:&quot;no&quot;,&quot;_ob_allow_hoveranimator&quot;:&quot;no&quot;,&quot;_ob_widget_stalker_use&quot;:&quot;no&quot;}\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-79c0aec ob-has-background-overlay elementor-widget elementor-widget-jet-video\" data-id=\"79c0aec\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_ob_perspektive_use&quot;:&quot;no&quot;,&quot;_ob_poopart_use&quot;:&quot;yes&quot;,&quot;_ob_shadough_use&quot;:&quot;no&quot;,&quot;_ob_allow_hoveranimator&quot;:&quot;no&quot;,&quot;_ob_widget_stalker_use&quot;:&quot;no&quot;}\" data-widget_type=\"jet-video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-jet-video jet-elements\">\n<div class=\"jet-video jet-video--fa5-compat jet-video-aspect-ratio jet-video-aspect-ratio--16-9\" data-settings=\"{&quot;lightbox&quot;:false,&quot;autoplay&quot;:false}\"><iframe class=\"jet-video-iframe\" allowfullscreen allow=\"autoplay;encrypted-media\" title=\"youtube Video Player\" data-lazy-load=\"https:\/\/www.youtube.com\/embed\/_hrEQGQNPcY?feature=oembed&amp;start&amp;end&amp;wmode=opaque&amp;autoplay=0&amp;loop=0&amp;controls=1&amp;mute=0&amp;rel=0&amp;modestbranding=0\"><\/iframe>\n<div class=\"jet-video__overlay jet-video__overlay--custom-bg\" style=\"background-image: url(https:\/\/i.ytimg.com\/vi_webp\/_hrEQGQNPcY\/maxresdefault.webp);\">\n<div class=\"jet-video__play-button\" role=\"button\" tabindex=\"0\" aria-label=\"Video play button\"><span class=\"jet-elements-icon jet-video__play-button-icon\"><i aria-hidden=\"true\" class=\"fas fa-play\"><\/i><\/span>\t<span class=\"elementor-screen-only\">Play Video<\/span>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"ob-is-breaking-bad ob-bb-inner elementor-section elementor-inner-section elementor-element elementor-element-cf220d8 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cf220d8\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[],&quot;background_background&quot;:&quot;classic&quot;,&quot;_ob_bbad_use_it&quot;:&quot;yes&quot;,&quot;_ob_bbad_sssic_use&quot;:&quot;no&quot;,&quot;_ob_glider_is_slider&quot;:&quot;no&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-325a53c\" data-id=\"325a53c\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;_ob_bbad_is_stalker&quot;:&quot;no&quot;,&quot;_ob_teleporter_use&quot;:false,&quot;_ob_column_hoveranimator&quot;:&quot;no&quot;,&quot;_ob_column_has_pseudo&quot;:&quot;no&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-71c40f1 ob-harakiri-inherit elementor-invisible ob-has-background-overlay elementor-widget elementor-widget-heading\" data-id=\"71c40f1\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInUp&quot;,&quot;_ob_use_harakiri&quot;:&quot;yes&quot;,&quot;_ob_harakiri_writing_mode&quot;:&quot;inherit&quot;,&quot;_ob_harakiri_text_clip&quot;:&quot;none&quot;,&quot;_ob_perspektive_use&quot;:&quot;no&quot;,&quot;_ob_poopart_use&quot;:&quot;yes&quot;,&quot;_ob_shadough_use&quot;:&quot;no&quot;,&quot;_ob_allow_hoveranimator&quot;:&quot;no&quot;,&quot;_ob_widget_stalker_use&quot;:&quot;no&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u012evadas<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-eabc5f5 elementor-invisible ob-has-background-overlay elementor-widget elementor-widget-eael-adv-accordion\" data-id=\"eabc5f5\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInUp&quot;,&quot;_ob_perspektive_use&quot;:&quot;no&quot;,&quot;_ob_poopart_use&quot;:&quot;yes&quot;,&quot;_ob_shadough_use&quot;:&quot;no&quot;,&quot;_ob_allow_hoveranimator&quot;:&quot;no&quot;,&quot;_ob_widget_stalker_use&quot;:&quot;no&quot;}\" data-widget_type=\"eael-adv-accordion.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t            <div class=\"eael-adv-accordion\" id=\"eael-adv-accordion-eabc5f5\" data-scroll-on-click=\"no\" data-scroll-speed=\"300\" data-accordion-id=\"eabc5f5\" data-accordion-type=\"accordion\" data-toogle-speed=\"300\">\n            <div class=\"eael-accordion-list\">\n\t\t\t\t\t<div id=\"mokymosi-tikslai\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"1\" aria-controls=\"elementor-tab-content-2461\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-circle\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-circle\"><\/i><\/span><span class=\"eael-accordion-tab-title\">Mokymosi tikslai<\/span><i aria-hidden=\"true\" class=\"fa-toggle fas fa-angle-right\"><\/i><\/div><div id=\"elementor-tab-content-2461\" class=\"eael-accordion-content clearfix\" data-tab=\"1\" aria-labelledby=\"mokymosi-tikslai\"><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Suprasti skirtumus tarp formali\u0173 ir neformali\u0173 s\u0105moningumo praktik\u0173 ir j\u0173 reik\u0161m\u0119 kasdien\u0117je veikloje.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Pripa\u017einti, kaip svarbu integruoti s\u0105moningumo ir REMIND technikas \u012f kasdien\u0119 veikl\u0105, kad b\u016bt\u0173 u\u017etikrinta geresn\u0117 savijauta.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Sukurti asmenines d\u0117mesingo \u012fsis\u0105moninimo proced\u016bras ir REMIND praktik\u0105, pritaikyt\u0105 prie individuali\u0173 pageidavim\u0173 ir poreiki\u0173.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Su\u017einokite, kaip steb\u0117ti pa\u017eang\u0105 ir koreguoti s\u0105moningumo praktik\u0105 atsi\u017evelgiant \u012f asmeninius tikslus ir patirt\u012f.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">I\u0161nagrin\u0117kite \u012fvairias priemones, skirtas s\u0105moningumo ir REMIND praktikos veiksmingumui matuoti, siekiant geros savijautos.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dalyvaukite praktiniuose u\u017esi\u0117mimuose, skirtuose d\u0117mesingo \u012fsis\u0105moninimo \u012fg\u016bd\u017eiams stiprinti, ir aptarkite veiksmingas integravimo strategijas.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Skatinti palaikan\u010di\u0105 bendruomen\u0119, kurioje b\u016bt\u0173 dalijamasi patirtimi ir i\u0161\u0161\u016bkiais, susijusiais su s\u0105moningumo ir REMIND praktikomis.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Parengti strategijas, kaip integruoti s\u0105moningum\u0105 \u012f profesin\u0119 ir organizacin\u0119 aplink\u0105, kad padid\u0117t\u0173 produktyvumas ir gerov\u0117.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Reguliariai praktikuodami d\u0117mesing\u0105 \u012fsis\u0105moninim\u0105 ugdykite savigail\u0105, atsparum\u0105 ir empatij\u0105.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">\u012esipareigokite vis\u0105 gyvenim\u0105 laikytis s\u0105moningumo ir REMIND praktikos, kad u\u017etikrintum\u0117te nuolatin\u012f asmenin\u012f augim\u0105 ir gerov\u0119.<\/span><\/li><\/ul><\/div>\n\t\t\t\t\t<\/div><div class=\"eael-accordion-list\">\n\t\t\t\t\t<div id=\"mokymosi-rezultatai\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"2\" aria-controls=\"elementor-tab-content-2462\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-circle\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-circle\"><\/i><\/span><span class=\"eael-accordion-tab-title\">Mokymosi rezultatai<\/span><i aria-hidden=\"true\" class=\"fa-toggle fas fa-angle-right\"><\/i><\/div><div id=\"elementor-tab-content-2462\" class=\"eael-accordion-content clearfix\" data-tab=\"2\" aria-labelledby=\"mokymosi-rezultatai\"><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dalyviai geb\u0117s atskirti formalias ir neformalias d\u0117mesingo \u012fsis\u0105moninimo praktikas ir suprasti j\u0173 naud\u0105 kasdieniame gyvenime.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dalyviai integruos d\u0117mesingo \u012fsis\u0105moninimo ir REMIND technikas \u012f savo kasdien\u0119 veikl\u0105, taip pagerindami savo bendr\u0105 savijaut\u0105 ir atsparum\u0105 stresui.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dalyviai susikurs asmenines d\u0117mesingo \u012fsis\u0105moninimo rutinas ir REMIND praktikas, pritaikytas j\u0173 asmeniniams pageidavimams ir tvarkara\u0161\u010diams.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dalyviai steb\u0117s savo d\u0117mesingo \u012fsis\u0105moninimo praktikos pa\u017eang\u0105 ir koreguos metodus pagal asmeninius tikslus ir patirt\u012f.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dalyviai naudos \u012fvairias priemones, skirtas \u012fvertinti s\u0105moningumo ir REMIND praktikos veiksmingum\u0105 gerinant j\u0173 savijaut\u0105, \u012fskaitant pasitenkinimo apklausas ir nuotaikos steb\u0117sen\u0105.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dalyviai dalyvaus praktiniuose u\u017esi\u0117mimuose, skirtuose d\u0117mesingo \u012fsis\u0105moninimo \u012fg\u016bd\u017eiams \u012ftvirtinti, ir aptars strategijas, kaip veiksmingai integruoti d\u0117mesing\u0105 \u012fsis\u0105moninim\u0105 \u012f kasdien\u012f ir profesin\u012f gyvenim\u0105.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dalyviai prisid\u0117s prie palaikan\u010dios bendruomen\u0117s, kurioje gal\u0117s dalytis patirtimi, i\u0161\u0161\u016bkiais ir \u012f\u017evalgomis, susijusiomis su s\u0105moningumo ir REMIND praktikomis.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dalyviai taikys s\u0105moningumo technikas profesin\u0117je aplinkoje, kad pagerint\u0173 produktyvum\u0105, sprendim\u0173 pri\u0117mim\u0105 ir bendr\u0105 gerov\u0119 darbo vietoje.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Reguliariai praktikuodami d\u0117mesing\u0105 \u012fsis\u0105moninim\u0105 dalyviai ugdys u\u017euojaut\u0105 sau, atsparum\u0105 ir empatij\u0105, taip pagerindami tarpusavio santykius ir emocin\u0119 gerov\u0119.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dalyviai \u012fsipareigos vis\u0105 gyvenim\u0105 praktikuoti s\u0105moningum\u0105, suvokdami jo nuolatin\u0119 naud\u0105 asmeniniam augimui, gerovei ir pasitenkinimui.<\/span><\/li><\/ul><\/div>\n\t\t\t\t\t<\/div><div class=\"eael-accordion-list\">\n\t\t\t\t\t<div id=\"pastabos\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"3\" aria-controls=\"elementor-tab-content-2463\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-circle\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-circle\"><\/i><\/span><span class=\"eael-accordion-tab-title\">Pastabos<\/span><i aria-hidden=\"true\" class=\"fa-toggle fas fa-angle-right\"><\/i><\/div><div id=\"elementor-tab-content-2463\" class=\"eael-accordion-content clearfix\" data-tab=\"3\" aria-labelledby=\"pastabos\"><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Vadovaujamos meditacijos \u012fra\u0161ai: Pateikite \u012fra\u0161\u0173 arba nuorod\u0173 \u012f meditacijos seansus, kuriuos dalyviai gali naudoti s\u0105moningumo praktikos metu.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">REMIND patvirtinimo kortel\u0117s: Sukurkite arba pateikite spausdinamas REMIND teigini\u0173 korteles, kurias dalyviai gal\u0117t\u0173 naudoti kaip vaizdinius priminimus vis\u0105 dien\u0105.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Seminaro dalomoji med\u017eiaga: Sukurkite dalijam\u0105j\u0105 med\u017eiag\u0105, apibendrinan\u010di\u0105 pagrindines modulio s\u0105vokas, metodus ir pratimus, kad dalyviai gal\u0117t\u0173 ja naudotis seminaro metu ir po jo.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">\u017durnalo u\u017euominos: Si\u016blykite su s\u0105moningumu ir REMIND praktikomis susijusias u\u017era\u0161\u0173 u\u017euominas, kad paskatintum\u0117te savirefleksij\u0105 ir tyrin\u0117jim\u0105.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Grupini\u0173 pratyb\u0173 med\u017eiaga: Paruo\u0161kite med\u017eiag\u0105 grupin\u0117ms pratyboms, pvz., darbo lapus, diskusij\u0173 u\u017euominas ar scenarij\u0173 korteles, kad palengvintum\u0117te interaktyvi\u0105 mokymosi patirt\u012f.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Rekomenduojamos literat\u016bros s\u0105ra\u0161as: Sudarykite rekomenduojam\u0173 knyg\u0173, straipsni\u0173 ir \u0161altini\u0173 apie s\u0105moningum\u0105, REMIND ir susijusias temas s\u0105ra\u0161\u0105.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Vertinimo formos: Sukurkite gr\u012f\u017etamojo ry\u0161io formas arba apklausas, kad surinktum\u0117te dalyvi\u0173 atsiliepimus apie modulio turin\u012f, pristatym\u0105 ir bendr\u0105 patirt\u012f, kad gal\u0117tum\u0117te nuolat tobul\u0117ti.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Special\u016bs nurodymai: Pateikite bet kokius specialius nurodymus ar gaires, b\u016btinas s\u0117kmingam modulio u\u017ebaigimui, pvz., kasdien skirti laiko praktikai arba sukurti s\u0105moningumo praktikai palanki\u0105 aplink\u0105.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Technologij\u0173 reikalavimai: nurodyti visus technologinius reikalavimus, pvz., interneto prieig\u0105, kad b\u016bt\u0173 galima naudotis internetiniais i\u0161tekliais arba atsisi\u0173sti meditacijos program\u0117les, siekiant u\u017etikrinti, kad dalyviai gal\u0117t\u0173 visapusi\u0161kai \u012fsitraukti \u012f med\u017eiag\u0105.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Paramos i\u0161tekliai: Dalyviams, kuriems modulio metu gali prireikti papildomos pagalbos ar patarim\u0173, pasi\u016blykite papildom\u0173 paramos i\u0161tekli\u0173, pvz., koordinatori\u0173 ar psichikos sveikatos specialist\u0173 kontaktin\u0119 informacij\u0105.<\/span><\/li><\/ul><\/div>\n\t\t\t\t\t<\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e59be8f ob-harakiri-inherit elementor-invisible ob-has-background-overlay elementor-widget elementor-widget-heading\" data-id=\"e59be8f\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInUp&quot;,&quot;_ob_use_harakiri&quot;:&quot;yes&quot;,&quot;_ob_harakiri_writing_mode&quot;:&quot;inherit&quot;,&quot;_ob_harakiri_text_clip&quot;:&quot;none&quot;,&quot;_ob_perspektive_use&quot;:&quot;no&quot;,&quot;_ob_poopart_use&quot;:&quot;yes&quot;,&quot;_ob_shadough_use&quot;:&quot;no&quot;,&quot;_ob_allow_hoveranimator&quot;:&quot;no&quot;,&quot;_ob_widget_stalker_use&quot;:&quot;no&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Turinys<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9765db3 elementor-invisible ob-has-background-overlay elementor-widget elementor-widget-eael-adv-accordion\" data-id=\"9765db3\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInUp&quot;,&quot;_ob_perspektive_use&quot;:&quot;no&quot;,&quot;_ob_poopart_use&quot;:&quot;yes&quot;,&quot;_ob_shadough_use&quot;:&quot;no&quot;,&quot;_ob_allow_hoveranimator&quot;:&quot;no&quot;,&quot;_ob_widget_stalker_use&quot;:&quot;no&quot;}\" data-widget_type=\"eael-adv-accordion.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t            <div class=\"eael-adv-accordion\" id=\"eael-adv-accordion-9765db3\" data-scroll-on-click=\"no\" data-scroll-speed=\"300\" data-accordion-id=\"9765db3\" data-accordion-type=\"accordion\" data-toogle-speed=\"300\">\n            <div class=\"eael-accordion-list\">\n\t\t\t\t\t<div id=\"smoningumo-praktikos-ir-remind-integravimas-kasdien-veikl\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"1\" aria-controls=\"elementor-tab-content-1581\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-circle\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-circle\"><\/i><\/span><span class=\"eael-accordion-tab-title\">S\u0105moningumo praktikos ir REMIND integravimas \u012f kasdien\u0119 veikl\u0105<\/span><i aria-hidden=\"true\" class=\"fa-toggle fas fa-angle-right\"><\/i><\/div><div id=\"elementor-tab-content-1581\" class=\"eael-accordion-content clearfix\" data-tab=\"1\" aria-labelledby=\"smoningumo-praktikos-ir-remind-integravimas-kasdien-veikl\"><p><span style=\"font-weight: 400\">S\u0105moningumo ir REMIND (Relaxation, Meditation and Mindfulness) praktikos integravimas \u012f kasdien\u0119 veikl\u0105 gali b\u016bti veiksminga priemon\u0117, padedanti pagerinti s\u0105moningum\u0105, suma\u017einti stres\u0105 ir pagerinti emocin\u0119 savijaut\u0105.\u00a0<\/span><\/p><p><span style=\"font-weight: 400\">J\u0105 sudaryt\u0173 paprastas s\u0105moningumo taikymas bet kuriuo paros metu, atliekant bet koki\u0105 kasdien\u0119 veikl\u0105, kad jis b\u016bt\u0173 nat\u016braliai integruotas \u012f m\u016bs\u0173 kasdien\u0119 praktik\u0105 dienos prad\u017eioje, poilsio metu, valgant, valdant stres\u0105, prie\u0161 mieg\u0105, atliekant kasdienes u\u017eduotis&#8230;<\/span><\/p><p><span style=\"font-weight: 400\">Svarbiausia &#8211; b\u016bti nuosekliems ir pritaikyti \u0161i\u0105 praktik\u0105 pagal savo poreikius ir pageidavimus. \u012etrauk\u0119 Mindfulness ir REMIND \u012f savo kasdien\u0119 rutin\u0105, galite labai pagerinti savo bendr\u0105 savijaut\u0105.<\/span><\/p><p>\u00a0<\/p><h6><strong> Oficialios ir neoficialios praktikos apibr\u0117\u017eimas ir skirtumai<\/strong><\/h6><p><span style=\"font-weight: 400\">Formali ir neformali praktika yra du vienas kit\u0105 papildantys s\u0105moningumo metodai, kuriuos galima \u012ftraukti \u012f kasdien\u012f gyvenim\u0105 ir taip ugdyti didesn\u012f s\u0105moningum\u0105 bei gerov\u0119.<\/span><\/p><p>\u00a0<\/p><p><b>Oficiali praktika:<\/b><\/p><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Oficiali praktika &#8211; tai konkreti, strukt\u016bruota veikla, kurios s\u0105moningai ir tikslingai imamasi siekiant ugdyti s\u0105moningum\u0105.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Da\u017enai jie apima formalius meditacijos pratimus, pavyzd\u017eiui, kv\u0117pavimo meditacij\u0105, vaik\u0161\u010diojimo meditacij\u0105, k\u016bno skenavim\u0105 ir kt.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">\u0160iai praktikai paprastai reikia skirti tam tikr\u0105 laik\u0105 tik jai, ramioje aplinkoje, kurioje n\u0117ra joki\u0173 trukd\u017ei\u0173.<\/span><\/li><\/ul><p>\u00a0<\/p><p><b>Neformali praktika:<\/b><\/p><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Neformali praktika &#8211; tai d\u0117mesingo \u012fsis\u0105moninimo \u012ftraukimas \u012f kasdien\u0119 veikl\u0105 ir kasdien\u012f gyvenim\u0105.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Tai rei\u0161kia, kad atliekant \u012fprastas u\u017eduotis, pavyzd\u017eiui, einant, valgant, plaunant indus ar vairuojant, reikia b\u016bti dabarties akimirkoje.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Jiems nereikia skirti specialaus laiko, jie yra integruojami \u012f kasdien\u0119 rutin\u0105.<\/span><\/li><\/ul><p>\u00a0<\/p><p><span style=\"font-weight: 400\">Abi praktikos yra svarbios visapusi\u0161kam s\u0105moningumo ugdymui, nes formali praktika suteikia tvirt\u0105 pagrind\u0105, o neformali praktika leid\u017eia integruoti s\u0105moningum\u0105 \u012f kasdien\u012f gyvenim\u0105. Abiej\u0173 praktik\u0173 derinimas gali b\u016bti labai naudingas gerai savijautai ir proto ai\u0161kumui.<\/span><\/p><p>\u00a0<\/p><h6><strong>Praktikos integravimo \u012f kasdien\u0119 veikl\u0105 svarba<\/strong><\/h6><p><span style=\"font-weight: 400\">Norint patirti ilgalaik\u0119 trumpalaik\u0119 ir ilgalaik\u0119 naud\u0105, labai svarbu integruoti s\u0105moningumo praktik\u0105 \u012f kasdien\u0119 veikl\u0105.\u00a0 \u012etraukiant tiek formalias, tiek neformalias praktikas, skatinamas nuolatinis s\u0105moningumo ugdymas. Tai ne tik ma\u017eina stres\u0105 ir nerim\u0105, gerina emocin\u0119 savijaut\u0105 ir susikaupim\u0105, bet ir skatina sav\u0119s pa\u017einim\u0105, atsparum\u0105 ir sveikesnius tarpasmeninius santykius. Kasdien\u0117 rutina tampa nuolatine proga ugdyti s\u0105moningum\u0105, formuoti sveikus \u012fpro\u010dius ir prisid\u0117ti prie visaverti\u0161kesnio ir prasmingesnio gyvenimo.<\/span><\/p><p><span style=\"font-weight: 400\">S\u0105moningumas kasdien\u0117je rutinoje padeda geriau pa\u017einti save, tod\u0117l galima geriau steb\u0117ti psichinius ir emocinius modelius. Ji taip pat skatina atsparum\u0105 i\u0161\u0161\u016bkiams ir palengvina sveik\u0173 \u012fpro\u010di\u0173 \u012fsisavinim\u0105. Kiekviena kasdien\u0117 veikla tampa proga praktikuoti s\u0105moningum\u0105, o tai padeda gyventi visaverti\u0161kesn\u012f, prasmingesn\u012f ir labiau subalansuot\u0105 gyvenim\u0105. Nuoseklus \u0161i\u0173 praktik\u0173 integravimas sukuria tvirt\u0105 ilgalaik\u0117s psichin\u0117s ir emocin\u0117s gerov\u0117s pagrind\u0105.<\/span><\/p><p>\u00a0<\/p><h6><b> Praktiniai pavyzd\u017eiai, kaip \u012ftraukti s\u0105moningum\u0105 ir REMIND \u012f \u012fvairias kasdienes veiklas.<\/b><\/h6><ol><li style=\"font-weight: 400\"><b>S\u0105moningas vaik\u0161\u010diojimas:<\/b><span style=\"font-weight: 400\"> \u00a0 Eidami atkreipkite d\u0117mes\u012f \u012f kiekvien\u0105 \u017eingsn\u012f, \u017eem\u0117s poj\u016bt\u012f po kojomis ir kv\u0117pavim\u0105. Suvokite aplink\u0105 ir tai, kaip juda j\u016bs\u0173 k\u016bnas.<\/span><\/li><li style=\"font-weight: 400\"><b>S\u0105moningas valgymas:<\/b><span style=\"font-weight: 400\"> \u00a0 Valgykite nesibla\u0161kydami, sutelkdami d\u0117mes\u012f \u012f maisto skon\u012f, tekst\u016br\u0105 ir kvapus. Kramtykite l\u0117tai ir m\u0117gaukit\u0117s kiekvienu k\u0105sniu.<\/span><\/li><li style=\"font-weight: 400\"><b>Nam\u0173 ruo\u0161os darbai:<\/b><span style=\"font-weight: 400\"> Atlikdami kitus nam\u0173 ruo\u0161os darbus, kiekvien\u0105 judes\u012f atlikite apgalvotai. Jauskite vanden\u012f, pasteb\u0117kite detales ir i\u0161laikykite savo mintis.<\/span><\/li><li style=\"font-weight: 400\"><b>Susitikimai arba pokalbiai:<\/b><span style=\"font-weight: 400\"> Praktikuokite aktyv\u0173 klausym\u0105si pokalbi\u0173 metu, sutelkdami vis\u0105 d\u0117mes\u012f \u012f kalb\u0117toj\u0105 ir nepertraukdami jo mintimis.<\/span><\/li><li style=\"font-weight: 400\"><b>Darbas prie kompiuterio:<\/b><span style=\"font-weight: 400\"> Kas valand\u0105 padarykite trump\u0105 pertrauk\u0117l\u0119 ir praktikuokite s\u0105moning\u0105 kv\u0117pavim\u0105. Pasteb\u0117kite, kaip jau\u010diat\u0117s fizi\u0161kai ir psichi\u0161kai.<\/span><\/li><li style=\"font-weight: 400\"><b>Vairavimas: steb\u0117kite kiekvien\u0105 vairavimo aspekt\u0105: vair\u0105<\/b><span style=\"font-weight: 400\">, \u0161viesas, eism\u0105. Mintyse sutelkite d\u0117mes\u012f \u012f patirt\u012f.<\/span><\/li><li style=\"font-weight: 400\"><b>Prie\u0161 BBD: <\/b><span style=\"font-weight: 400\">prie\u0161 mieg\u0105 atlikite trump\u0105 meditacij\u0105 arba k\u016bno skenavim\u0105, kad atpalaiduotum\u0117te prot\u0105 ir k\u016bn\u0105.<\/span><\/li><li style=\"font-weight: 400\"><b>El. pa\u0161tas ir socialin\u0117 \u017einiasklaida:<\/b><span style=\"font-weight: 400\"> Tikrindami el. pa\u0161t\u0105 ar naudodamiesi socialine \u017einiasklaida, darykite tai apgalvotai ir venkite keli\u0173 u\u017eduo\u010di\u0173 atlikimo.<\/span><\/li><li style=\"font-weight: 400\"><b>Fiziniai pratimai:<\/b><span style=\"font-weight: 400\"> Fizini\u0173 pratim\u0173 metu sutelkite d\u0117mes\u012f \u012f fizinius poj\u016b\u010dius ir kv\u0117pavim\u0105. Pratimus paverskite s\u0105moninga praktika.<\/span><\/li><li style=\"font-weight: 400\"><b>Laukimo akimirkos:<\/b><span style=\"font-weight: 400\"> Laukimo akimirkomis, pvz., eil\u0117je, praktikuokite s\u0105moning\u0105 kv\u0117pavim\u0105 arba atlikite k\u016bno skenavim\u0105.<\/span><\/li><\/ol><p>\u00a0<\/p><p><span style=\"font-weight: 400\">Svarbiausia \u0161i\u0105 praktik\u0105 pritaikyti pagal savo pageidavimus ir poreikius. \u012etraukdami d\u0117mesing\u0105 \u012fsis\u0105moninim\u0105 \u012f \u012fvairias kasdienes veiklas, galite pakeisti savo dienos i\u0161gyvenimus, skatinti didesn\u012f s\u0105moningum\u0105 ir ger\u0105 savijaut\u0105.<\/span><\/p><\/div>\n\t\t\t\t\t<\/div><div class=\"eael-accordion-list\">\n\t\t\t\t\t<div id=\"savarankika-praktika-ir-refleksija\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"2\" aria-controls=\"elementor-tab-content-1582\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-circle\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-circle\"><\/i><\/span><span class=\"eael-accordion-tab-title\">Savaranki\u0161ka praktika ir refleksija<\/span><i aria-hidden=\"true\" class=\"fa-toggle fas fa-angle-right\"><\/i><\/div><div id=\"elementor-tab-content-1582\" class=\"eael-accordion-content clearfix\" data-tab=\"2\" aria-labelledby=\"savarankika-praktika-ir-refleksija\"><p><span style=\"font-weight: 400\">Asmenin\u0117s s\u0105moningumo rutinos k\u016brimas apima praktik\u0173 rinkinio, atitinkan\u010dio j\u016bs\u0173 pageidavimus, gyvenimo b\u016bd\u0105 ir tikslus, suk\u016brim\u0105. Be to, REMIND technik\u0173 &#8211; atsipalaidavimo, meditacijos ir s\u0105moningumo &#8211; taikymas gali pad\u0117ti u\u017etikrinti, kad nuolat u\u017esiimsite s\u0105moningumo veikla. \u0160i tema si\u016blo sutelkti d\u0117mes\u012f \u012f asmenin\u012f tobul\u0117jim\u0105, kasdien\u012f \u012fg\u016bd\u017ei\u0173 taikym\u0105 ir apm\u0105stym\u0173 svarb\u0105.<\/span><\/p><p><br \/><b><\/b><\/p><h6><b>\u017dingsnis po \u017eingsnio vadovas<\/b><\/h6><p><b>1 \u017eingsnis: Nustatykite tikslus ir ketinimus<\/b><\/p><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Apm\u0105stykite savo tikslus: Apm\u0105stykite, kod\u0117l norite \u012ftraukti s\u0105moningum\u0105 \u012f savo kasdienyb\u0119. Nesvarbu, ar tai yra streso ma\u017einimas, d\u0117mesio sutelkimo gerinimas, ar bendros savijautos gerinimas, i\u0161siai\u0161kin\u0119 savo tikslus, vadovaukit\u0117s savo kasdienybe.<\/span><\/li><\/ul><p>\u00a0<\/p><p><b>2 \u017eingsnis: Pasirinkite d\u0117mesingo \u012fsis\u0105moninimo veikl\u0105<\/b><\/p><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">S\u0105moningas kv\u0117pavimas: praktikuokite gilaus ir s\u0105moningo kv\u0117pavimo pratimus.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Meditacija: \u012etraukite meditacijos seansus su vadovu arba be jo.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">K\u016bno skenavimas: Atkreipkite d\u0117mes\u012f \u012f \u012fvairias k\u016bno dalis, atpalaiduodami \u012ftamp\u0105.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">S\u0105moningas vaik\u0161\u010diojimas arba jud\u0117jimas: U\u017esiimkite s\u0105moningu vaik\u0161\u010diojimu ar \u0161velniais pratimais.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">D\u0117kingumo praktika: Apm\u0105stykite dalykus, u\u017e kuriuos esate d\u0117kingi kiekvien\u0105 dien\u0105.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">S\u0105moningas valgymas: Valgydami m\u0117gaukit\u0117s kiekvienu k\u0105sniu, atkreipdami d\u0117mes\u012f \u012f skon\u012f ir tekst\u016br\u0105.<\/span><\/li><\/ul><p>\u00a0<\/p><p><b>3 \u017eingsnis: Nustatykite \u012fprast\u0105 laik\u0105<\/b><\/p><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Rytin\u0117 rutina: Apsvarstykite galimyb\u0119 prad\u0117ti dien\u0105 nuo d\u0117mesingo \u012fsis\u0105moninimo, kad nusiteiktum\u0117te pozityviai.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Piet\u0173 pertraukos: Numatykite trumpas d\u0117mesingo \u012fsis\u0105moninimo pertrauk\u0117les dienos metu.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Vakaro apm\u0105stymai: Prie\u0161 mieg\u0105 u\u017esiimkite s\u0105moningumu.<\/span><\/li><\/ul><p>\u00a0<\/p><p><b>4 \u017eingsnis: sukurkite speciali\u0105 erdv\u0119<\/b><\/p><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Paskirkite rami\u0105 viet\u0105: Pasirinkite viet\u0105, kurioje gal\u0117tum\u0117te praktikuotis be joki\u0173 trukd\u017ei\u0173.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Prid\u0117kite komforto element\u0173: Naudokite pagalv\u0117les, antklodes arba \u017evakes, kad sukurtum\u0117te rami\u0105 aplink\u0105.<\/span><\/li><\/ul><p>\u00a0<\/p><p><b>5 \u017eingsnis: integruoti d\u0117mesingum\u0105 \u012f kasdien\u0119 veikl\u0105<\/b><\/p><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">S\u0105moningos akimirkos: Plaudami indus ar va\u017eiuodami \u012f darb\u0105 praktikuokite s\u0105moningum\u0105.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Laisvosios nuo technologij\u0173 zonos: Sukurkite laisv\u0105 nuo technikos laik\u0105, kad padidintum\u0117te d\u0117mesingum\u0105.<\/span><\/li><\/ul><p>\u00a0<\/p><p><b>6 \u017eingsnis: ie\u0161kokite paramos<\/b><\/p><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Bendruomen\u0117s dalyvavimas: Prisijunkite prie s\u0105moningumo grupi\u0173 ar u\u017esi\u0117mim\u0173 ir dalinkit\u0117s bendra patirtimi.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Atskaitomyb\u0117s partneris: Pasidalykite savo rutina su draugu ar \u0161eimos nariu, kad gautum\u0117te abipus\u0119 param\u0105.<\/span><\/li><\/ul><p>\u00a0<\/p><h6><b>Dienos laiko s\u0105naud\u0173 nustatymas<\/b><\/h6><p>Kasdienio laiko, skiriamo s\u0105moningumui, nustatymas priklauso nuo individuali\u0173 pageidavim\u0173, gyvenimo b\u016bdo ir tiksl\u0173. Nors vieno universalaus atsakymo n\u0117ra, pateikiame kelet\u0105 argument\u0173, kurie pad\u0117s jums nustatyti tinkam\u0105 kasdien\u012f laiko skyrim\u0105 d\u0117mesingo \u012fsis\u0105moninimo praktikai:<b><\/b><\/p><ol><li><b> Prad\u0117kite nuo ma\u017e\u0173 sumetim\u0173:<\/b><\/li><\/ol><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Prad\u0117kite nuo nedideli\u0173 laiko s\u0105naud\u0173, ypa\u010d jei pradedate mokytis s\u0105moningumo.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Prad\u017eioje gali b\u016bti veiksminga trumpa kasdien\u0117 sesija, net 5-10 minu\u010di\u0173.<\/span><\/li><\/ul><p>\u00a0<\/p><ol><li><b> Laipsni\u0161kas did\u0117jimas:<\/b><\/li><\/ol><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Kai prad\u0117site geriau \u012fsis\u0105moninti, apsvarstykite galimyb\u0119 palaipsniui ilginti laik\u0105.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Kas savait\u0119 ar m\u0117nes\u012f pratyboms skirkite po kelias minutes, kad jos nat\u016braliai progresuot\u0173.<\/span><\/li><\/ul><p>\u00a0<\/p><ol><li><b> Kokyb\u0117 vir\u0161ija kiekyb\u0119:<\/b><\/li><\/ol><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Sutelkite d\u0117mes\u012f \u012f s\u0105moningumo praktikos kokyb\u0119, o ne \u012f trukm\u0119.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Trumpesnis, sutelktas u\u017esi\u0117mimas gali b\u016bti naudingesnis nei ilgesnis u\u017esi\u0117mimas i\u0161sibla\u0161kius.<\/span><\/li><\/ul><p>\u00a0<\/p><ol><li><b> Asmeniniai tikslai:<\/b><\/li><\/ol><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Suderinkite savo laiko s\u0105naudas su konkre\u010diais s\u0105moningumo tikslais.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Jei pagrindinis tikslas &#8211; suma\u017einti stres\u0105, gali pakakti kasdienio trumpo u\u017esi\u0117mimo. Norint giliau pa\u017einti save, gali b\u016bti naudingi ilgesni seansai.<\/span><\/li><\/ul><p>\u00a0<\/p><ol><li><b> Dienos laikas:<\/b><\/li><\/ol><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Atsi\u017evelkite \u012f savo dienotvark\u0119 ir energijos lyg\u012f. Vieni gali rinktis rytin\u012f s\u0105moningum\u0105, kad nusiteikt\u0173 pozityviai, o kitiems apm\u0105stymams labiau tinka vakariniai u\u017esi\u0117mimai.<\/span><\/li><\/ul><p>\u00a0<\/p><ol><li><b> \u012eprastin\u0117 integracija:<\/b><\/li><\/ol><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">\u012etraukite d\u0117mesing\u0105 \u012fsis\u0105moninim\u0105 \u012f esam\u0105 kasdien\u0119 rutin\u0105, kad b\u016bt\u0173 lengviau rasti laiko.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Pavyzd\u017eiui, \u012ftraukite d\u0117mesing\u0105 \u012fsis\u0105moninim\u0105 per rytin\u0119 kav\u0105, piet\u0173 pertrauk\u0105 arba prie\u0161 mieg\u0105.<\/span><\/li><\/ul><p>\u00a0<\/p><ol><li><b> Lankstumas:<\/b><\/li><\/ol><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">B\u016bkite lankst\u016bs. \u012etemptomis dienomis trumpesnis u\u017esi\u0117mimas gali b\u016bti realesnis.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Svarbiausia &#8211; nuoseklumas, tod\u0117l pasirinkite tok\u012f laiko tarp\u0105, kur\u012f gal\u0117tum\u0117te realiai i\u0161laikyti.<\/span><\/li><\/ul><p>\u00a0<\/p><ol><li><b> Eksperimentuokite ir \u012fvertinkite:<\/b><\/li><\/ol><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Eksperimentuokite su skirtingais laiko \u012fsipareigojimais, kad rastum\u0117te tai, kas jums labiausiai tinka.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Reguliariai vertinkite savo s\u0105moningumo praktikos poveik\u012f bendrai savijautai.<\/span><\/li><\/ul><p>\u00a0<\/p><ol><li><b> Supratimas apie pernelyg didelius \u012fsipareigojimus:<\/b><\/li><\/ol><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Tur\u0117kite omenyje, kad nepersistengtum\u0117te, nes tai gali sukelti nusivylim\u0105 ar praktikos atsisakym\u0105.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Labai svarbu i\u0161laikyti pusiausvyr\u0105, o ilgalaik\u0117 rutina yra veiksmingesn\u0117.<\/span><\/li><\/ul><p>\u00a0<\/p><ol><li><b> Prisitaikyti prie gyvenimo poky\u010di\u0173:<\/b><\/li><\/ol><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">B\u016bkite pasireng\u0119 keisti savo laiko s\u0105naudas, atsi\u017evelgdami \u012f pasikeitusias gyvenimo aplinkybes.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Gyvenimo \u012fvykiai, darbo poreikiai ar asmeniniai \u012fsipareigojimai gali tur\u0117ti \u012ftakos tam, kiek laiko galite skirti d\u0117mesingumui.<\/span><\/li><\/ul><p>\u00a0<\/p><ol><li><b> Naudokite trumpus u\u017esi\u0117mimus vis\u0105 dien\u0105:<\/b><\/li><\/ol><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Jei sunku rasti nuolatin\u012f laiko blok\u0105, apsvarstykite galimyb\u0119 suskaidyti s\u0105moningumo praktik\u0105 \u012f trumpesnius u\u017esi\u0117mimus per dien\u0105.<\/span><\/li><\/ul><p>\u00a0<\/p><ol><li><b> \u012esiklausykite \u012f savo poreikius:<\/b><\/li><\/ol><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Atkreipkite d\u0117mes\u012f \u012f tai, kaip jau\u010diat\u0117s s\u0105moningumo u\u017esi\u0117mim\u0173 metu ir po j\u0173.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Atsi\u017evelgdami \u012f savo poreikius ir gaunam\u0105 naud\u0105, koreguokite trukm\u0119.<\/span><\/li><\/ul><p>\u00a0<\/p><h6><b>Penki\u0173 poj\u016b\u010di\u0173 s\u0105moningumo pratimas<\/b><\/h6><p><span style=\"font-weight: 400\">Atliekant \u0161\u012f pratim\u0105 reikia sutelkti d\u0117mes\u012f \u012f kiekvien\u0105 i\u0161 penki\u0173 poj\u016b\u010di\u0173 po vien\u0105 ir visi\u0161kai pasinerti \u012f dabarties akimirk\u0105.<\/span><\/p><p>\u00a0<\/p><p><i><span style=\"font-weight: 400\">Pavyzdys:<\/span><\/i><\/p><ul><li><b>Reg\u0117jimas:<\/b><\/li><\/ul><p><span style=\"font-weight: 400\">Pirmiausia sutelkite d\u0117mes\u012f \u012f regos poj\u016bt\u012f. Apsi\u017evalgykite aplink save ir atkreipkite d\u0117mes\u012f \u012f penkis dalykus, kuriuos matote. Atkreipkite d\u0117mes\u012f \u012f spalvas, formas ir tekst\u016bras. Neskub\u0117kite atid\u017eiai steb\u0117ti kiekvieno objekto.<\/span><\/p><p>\u00a0<\/p><ul><li><b>Klausymas:<\/b><\/li><\/ul><p><span style=\"font-weight: 400\">Dabar atkreipkite d\u0117mes\u012f \u012f klausos poj\u016bt\u012f. U\u017emerkite akis, jei tai padeda susikaupti. Atid\u017eiai \u012fsiklausykite ir nurodykite penkis girdimus garsus. Tai gali b\u016bti pauk\u0161\u010di\u0173 \u010diulb\u0117jimas, lauke vykstantis eismas arba prietais\u0173 \u016b\u017eimas. Atkreipkite d\u0117mes\u012f \u012f kiekvieno garso stiprum\u0105, auk\u0161t\u012f ir ritm\u0105.<\/span><\/p><p>\u00a0<\/p><ul><li><b>Palieskite:<\/b><\/li><\/ul><p><span style=\"font-weight: 400\">Tada atkreipkite d\u0117mes\u012f \u012f lyt\u0117jimo poj\u016bt\u012f. Atkreipkite d\u0117mes\u012f \u012f odos poj\u016b\u010dius. Atkreipkite d\u0117mes\u012f \u012f drabu\u017ei\u0173 prisilietim\u0105 prie k\u016bno, s\u0117din\u010dio ar stovin\u010dio pavir\u0161iaus tekst\u016br\u0105 ir kitus fizinius poj\u016b\u010dius, kuriuos galite patirti. Pajuskite kiekvieno poj\u016b\u010dio \u0161ilum\u0105 ar v\u0117s\u0105, spaudim\u0105 ar \u0161velnum\u0105.<\/span><\/p><p>\u00a0<\/p><ul><li><b>Kvapas:<\/b><\/li><\/ul><p><span style=\"font-weight: 400\">Dabar sutelkite d\u0117mes\u012f \u012f savo uosl\u0119. Kelis kartus giliai \u012fkv\u0117pkite pro nos\u012f ir atpa\u017einkite penkis skirtingus jus supan\u010dius kvapus. Tai gali b\u016bti gaminamo maisto, g\u0117li\u0173 ar net oro kvapas. Atkreipkite d\u0117mes\u012f \u012f tai, kaip jau\u010diat\u0117s d\u0117l kiekvieno kvapo ir kokius prisiminimus ar emocijas jis gali sukelti.<\/span><\/p><p>\u00a0<\/p><ul><li><b>Skonis:<\/b><\/li><\/ul><p><span style=\"font-weight: 400\">Galiausiai atkreipkite d\u0117mes\u012f \u012f skonio poj\u016bt\u012f. Jei \u0161alia turite k\u0105 nors skanauti, pavyzd\u017eiui, vaisi\u0173 ar nedidel\u012f u\u017ekand\u012f, akimirk\u0105 s\u0105moningai j\u012f suvalgykite. Atkreipkite d\u0117mes\u012f \u012f skon\u012f, tekst\u016br\u0105 ir poj\u016b\u010dius burnoje, kai kramtote ir ryjate. Jei neturite ko paragauti, tiesiog atkreipkite d\u0117mes\u012f \u012f burnoje i\u0161liekant\u012f skon\u012f arba kv\u0117pavimo poj\u016bt\u012f i\u0161kvepiant.<\/span><\/p><p>\u00a0<\/p><h6><b>D\u0117kingumo meditacija:<\/b><\/h6><p><span style=\"font-weight: 400\">\u0160is pratimas skirtas ugdyti d\u0117kingum\u0105 ir d\u0117kingum\u0105 u\u017e dabartin\u0119 akimirk\u0105 ir palaiminimus j\u016bs\u0173 gyvenime.<\/span><\/p><p>\u00a0<\/p><p><i><span style=\"font-weight: 400\">Pavyzdys:<\/span><\/i><\/p><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Susiraskite rami\u0105 ir patogi\u0105 viet\u0105, kurioje meditacijos metu jums niekas netrukdyt\u0173. Atsis\u0117skite patogioje pad\u0117tyje, nugara tiesi, o rankos \u0161velniai pad\u0117tos ant keli\u0173.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">U\u017emerkite akis ir kelis kartus giliai \u012fkv\u0117pkite, leiskite sau atsipalaiduoti ir \u012fsitraukti \u012f dabart\u012f.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Pirmiausia atkreipkite d\u0117mes\u012f \u012f kv\u0117pavim\u0105. Atkreipkite d\u0117mes\u012f \u012f kv\u0117pavimo poj\u016bt\u012f, kai jis \u012feina \u012f k\u016bn\u0105 ir i\u0161eina i\u0161 jo. Kelet\u0105 akimirk\u0173 tiesiog steb\u0117kite nat\u016bral\u0173 kv\u0117pavimo ritm\u0105.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dabar sutelkite d\u0117mes\u012f \u012f d\u0117kingum\u0105. Prisiminkite tris dalykus, u\u017e kuriuos esate d\u0117kingi savo gyvenime. Tai gali b\u016bti \u017emon\u0117s, patirtis, galimyb\u0117s ar paprasti malonumai. Apm\u0105stykite, kod\u0117l esate d\u0117kingi u\u017e kiekvien\u0105 i\u0161 \u0161i\u0173 dalyk\u0173.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Prisimindami kiekvien\u0105 daikt\u0105, leiskite sau visi\u0161kai i\u0161gyventi d\u0117kingumo ir d\u0117kingumo jausmus. Atkreipkite d\u0117mes\u012f \u012f bet kokius k\u016bno poj\u016b\u010dius, kylan\u010dius susitelkus \u012f kiekvien\u0105 palaiminim\u0105.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Kelet\u0105 akimirk\u0173 pasim\u0117gaukite d\u0117kingumo jausmais ir leiskite jiems pripildyti j\u016bs\u0173 \u0161ird\u012f ir prot\u0105 \u0161ilumos ir pozityvumo.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Jei mintys ima bla\u0161kytis ar i\u0161sibla\u0161ko, \u0161velniai sugr\u0105\u017einkite d\u0117mes\u012f \u012f kv\u0117pavim\u0105 ir d\u0117kingumo jausmus \u0161irdyje.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">\u0160i\u0105 praktik\u0105 t\u0119skite kelet\u0105 minu\u010di\u0173, prisimindami papildomas palaimas ir leisdami sau pasinerti \u012f d\u0117kingumo ir d\u0117kingumo jausmus.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Kai b\u016bsite pasiruo\u0161\u0119, \u0161velniai atmerkite akis ir akimirk\u0105 pam\u0105stykite, kaip jau\u010diat\u0117s. Atkreipkite d\u0117mes\u012f \u012f bet kokius savo nuotaikos ar perspektyvos poky\u010dius, atsiradusius d\u0117l d\u0117kingumo praktikos.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">D\u0117kingumo ir d\u0117kingumo jausm\u0105 ne\u0161iokit\u0117s su savimi vis\u0105 dien\u0105 ir leiskite jam vadovauti j\u016bs\u0173 mintims, veiksmams ir bendravimui su kitais \u017emon\u0117mis.<\/span><\/li><\/ul><\/div>\n\t\t\t\t\t<\/div><div class=\"eael-accordion-list\">\n\t\t\t\t\t<div id=\"efektyvumo-matavimas-ir-vertinimas\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"3\" aria-controls=\"elementor-tab-content-1583\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-circle\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-circle\"><\/i><\/span><span class=\"eael-accordion-tab-title\">Efektyvumo matavimas ir vertinimas<\/span><i aria-hidden=\"true\" class=\"fa-toggle fas fa-angle-right\"><\/i><\/div><div id=\"elementor-tab-content-1583\" class=\"eael-accordion-content clearfix\" data-tab=\"3\" aria-labelledby=\"efektyvumo-matavimas-ir-vertinimas\"><h5>Gerov\u0117s poky\u010di\u0173 vertinimo priemon\u0117s<\/h5><p><span style=\"font-weight: 400\">\u012evertinti s\u0105moningumo praktikos sukeltus gerov\u0117s poky\u010dius gali b\u016bti sud\u0117tinga, nes tai subjektyv\u016bs i\u0161gyvenimai. Ta\u010diau yra keletas priemoni\u0173 ir metod\u0173, kuriuos galima naudoti \u0161iems poky\u010diams matuoti ir vertinti.<\/span><\/p><p>\u00a0<\/p><ul><li><h6><strong>PASITENKINIMO APKLAUSOS<\/strong><\/h6><\/li><\/ul><p><span style=\"font-weight: 400\">Pasitenkinimo apklausos yra vertingas \u012frankis vertinant s\u0105moningumo technik\u0173 taikymo veiksmingum\u0105.\u00a0<\/span><\/p><p><span style=\"font-weight: 400\">\u0160ioje apklausoje pateikiama i\u0161sami informacija apie bendr\u0105 pasitenkinim\u0105, metod\u0173 taikym\u0105 kasdieniame gyvenime ir suvokiam\u0105 poveik\u012f emocinei gerovei. Klausimus galima pritaikyti ir pakoreguoti atsi\u017evelgiant \u012f konkre\u010dius s\u0105moningumo programos poreikius.<\/span><\/p><p><span style=\"font-weight: 400\">\u0160i apklausa b\u016bt\u0173 atliekama po programos intervencijos, pasibaigus programai ir per paskutin\u012f u\u017esi\u0117mim\u0105.<\/span><\/p><ol><li><span style=\"font-weight: 400\"> Am\u017eius:<\/span><\/li><\/ol><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Jaunesni nei 45 met\u0173<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">45-54 met\u0173 am\u017eiaus<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">55-64 met\u0173 am\u017eiaus<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">65 met\u0173 ir vyresni<\/span><\/li><\/ul><p>\u00a0<\/p><ol><li><span style=\"font-weight: 400\"> Lytis:<\/span><\/li><\/ol><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Vyras<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Moteris<\/span><\/li><\/ul><p>\u00a0<\/p><ol><li><span style=\"font-weight: 400\"> S\u0105moningumo praktikos da\u017enumas prie\u0161 program\u0105:<\/span><\/li><\/ol><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Niekada nepraktikavo<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Retkar\u010diais<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Kart\u0105 per savait\u0119<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Kelet\u0105 kart\u0173 per savait\u0119<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Kiekvien\u0105 dien\u0105<\/span><\/li><\/ul><p>\u00a0<\/p><ol><li><span style=\"font-weight: 400\"> Kaip apib\u016bdintum\u0117te bendr\u0105 pasitenkinimo d\u0117mesingumo programa lyg\u012f?<\/span><\/li><\/ol><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Labai patenkintas<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Patenkintas<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Neutralus<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Nepatenkinti<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Labai nepatenkinti<\/span><\/li><\/ul><p>\u00a0<\/p><ol><li><span style=\"font-weight: 400\"> Kuris d\u0117mesingo \u012fsis\u0105moninimo programos aspektas jums buvo naudingiausias? (Pasirinkite visus tinkamus)<\/span><\/li><\/ol><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Formali praktika (meditacija, s\u0105moningas kv\u0117pavimas ir kt.)<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Neformali praktika (integravimas \u012f kasdien\u012f gyvenim\u0105)<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Teoriniai ir mokomieji u\u017esi\u0117mimai<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">pagalbin\u0117 med\u017eiaga (knygos, \u012fra\u0161ai ir kt.)<\/span><\/li><\/ul><p>\u00a0<\/p><ol><li><span style=\"font-weight: 400\"> Koki\u0105 patirt\u012f \u012fgijote su konkre\u010diomis d\u0117mesingo \u012fsis\u0105moninimo technikomis, kuri\u0173 mok\u0117te programoje (jei reikia, nurodykite)?<br \/><br \/><br \/><\/span><\/li><li><span style=\"font-weight: 400\"> Kiek, vertinant skal\u0117je nuo 1 iki 10, pager\u0117jo j\u016bs\u0173 emocin\u0117 savijauta nuo tada, kai prad\u0117jote dalyvauti programoje?<\/span><\/li><\/ol><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 (pager\u0117jimo n\u0117ra)<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">10 (reik\u0161mingas pager\u0117jimas)<\/span><\/li><\/ul><p>\u00a0<\/p><p style=\"padding-left: 40px\"><span style=\"font-weight: 400\">8. Ar integravote s\u0105moningumo praktik\u0105 \u012f savo kasdienyb\u0119?<\/span><\/p><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Taip, nuosekliai<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Taip, retkar\u010diais<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Ne, dar j\u0173 neintegravau<\/span><\/li><\/ul><p>\u00a0<\/p><ol><li><span style=\"font-weight: 400\"> Kaip manote, kaip s\u0105moningumo praktika paveik\u0117 j\u016bs\u0173 kasdien\u012f gyvenim\u0105 (pvz., darb\u0105, santykius, streso valdym\u0105 ir pan.)?<br \/><br \/><br \/><\/span><\/li><li><span style=\"font-weight: 400\"> Ar rekomenduotum\u0117te \u0161i\u0105 s\u0105moningumo program\u0105 kitiems?<\/span><\/li><\/ol><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Tikrai taip<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Tikriausiai taip<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Ne\u017einau<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Tikriausiai ne<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Tikrai ne<\/span><\/li><\/ul><p>\u00a0<\/p><ol><li><span style=\"font-weight: 400\"> Ar yra dar kas nors, kuo nor\u0117tum\u0117te pasidalyti apie savo patirt\u012f dalyvaujant d\u0117mesingo \u012fsis\u0105moninimo programoje?<br \/><br \/><br \/><\/span><\/li><li><span style=\"font-weight: 400\"> Papildomos pastabos ar pasi\u016blymai d\u0117l programos tobulinimo:<\/span><\/li><\/ol><h5><br \/><b><\/b><\/h5><ul><li><h6><b>NUOTAIKOS STEB\u0116JIMAS<\/b><\/h6><\/li><\/ul><p><span style=\"font-weight: 400;font-size: 16px\">D\u0116MESINGO D\u0116MESIO IR S\u0104MONINGUMO SKAL\u0116 (MAAS) &#8211; tai priemon\u0117, skirta d\u0117mesingumui ir s\u0105moningumui kasdieniame gyvenime \u012fvertinti.\u00a0<\/span><br \/><b><\/b><\/p><p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">MAAS: s\u0105moningumo ir s\u0105moningumo klausimynas\u00a0<\/span><\/span><\/p><p><span style=\"font-weight: 400\">Naudodamiesi \u0161ia skale, nurodykite, kiek jums tinka \u0161ie teiginiai:<\/span><\/p><ol><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Beveik niekada<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Retai<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Kartais<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Da\u017enai<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Labai da\u017enai<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Beveik visada<\/span><\/li><\/ol><p><span style=\"font-weight: 400\">&#8212;<\/span><\/p><ol><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">A\u0161 dirbu autopilotu, nekreipdamas d\u0117mesio \u012f tai, k\u0105 darau.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Labiau nei kiti \u017emon\u0117s pastebiu poj\u016b\u010dius, pavyzd\u017eiui, maisto skon\u012f ar v\u0117jo dvelksm\u0105 \u012f veid\u0105.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">A\u0161 darau dalykus i\u0161 tikr\u0173j\u0173 negalvodamas apie tai, k\u0105 darau.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Pastebiu savo mintis ir jausmus, nesiimdamas j\u0173 vertinti.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Pastebiu, kad visk\u0105 darau nekreipdamas d\u0117mesio.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Galiu daryti kelis dalykus vienu metu, nekreipdamas d\u0117mesio \u012f vien\u0105 konkret\u0173 dalyk\u0105.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Prarandu laiko poj\u016bt\u012f, nes nekreipiu d\u0117mesio \u012f tai, k\u0105 darau.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Visk\u0105 darau automati\u0161kai, i\u0161 tikr\u0173j\u0173 neb\u016bdamas tuo momentu.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">A\u0161 susikoncentruoju \u012f tai, k\u0105 darau, net jei tai n\u0117ra \u012fdomu.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">A\u0161 darau dalykus nekreipdamas d\u0117mesio \u012f tai, k\u0105 darau.<\/span><\/li><\/ol><p>\u00a0<\/p><p><span style=\"font-weight: 400\">Vertinimas:<\/span><\/p><p><span style=\"font-weight: 400\">Sud\u0117kite kiekvieno teiginio balus ir gaukite bendr\u0105 bal\u0173 sum\u0105. Bendras balas gali svyruoti nuo 10 iki 60 bal\u0173, o didesnis balas rodo auk\u0161tesn\u012f s\u0105moningumo ir s\u0105moningumo lyg\u012f.<\/span><\/p><p><span style=\"font-weight: 400\">\u0160is klausimynas yra tik pavyzdys ir gali b\u016bti pritaikytas atsi\u017evelgiant \u012f j\u016bs\u0173 konkre\u010dius poreikius ir kontekst\u0105, kuriame naudojate MAAS skal\u0119.<\/span><\/p><p><span style=\"font-weight: 400\">\u0160is klausimynas b\u016bt\u0173 pildomas prie\u0161 program\u0105 ir po jos.<\/span><\/p><h5>\u00a0<\/h5><p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Klausimynas apie bendr\u0105 pasitenkinim\u0105\u00a0<\/span><\/span><\/p><p><span style=\"font-weight: 400\">Prie\u0161 pradedant ir baigiant program\u0105 taip pat b\u016bt\u0173 galima atlikti bendro pasitenkinimo gyvenimu klausimyn\u0105, kad b\u016bt\u0173 galima palyginti rezultatus ir patikrinti, ar po intervencijos tikrai \u012fvyko asmenini\u0173 poky\u010di\u0173.\u00a0<\/span><\/p><p><span style=\"font-weight: 400\">Galimas toks klausimynas:<\/span><\/p><ol><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Kaip vertintum\u0117te savo bendr\u0105 pasitenkinim\u0105 gyvenimu (nuo 1 iki 10, kai 1 rei\u0161kia labai nepatenkintas, o 10 &#8211; labai patenkintas)?<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Kokios konkre\u010dios j\u016bs\u0173 gyvenimo sritys labiausiai prisideda prie j\u016bs\u0173 bendro pasitenkinimo?<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Kokius savo gyvenimo aspektus nor\u0117tum\u0117te pagerinti, kad padidintum\u0117te bendr\u0105 pasitenkinim\u0105?<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Kiek jau\u010diat\u0117s gal\u012fs kontroliuoti savo gyvenim\u0105 ir sprendimus?<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Kaip j\u016bs\u0173 asmeniniai santykiai daro \u012ftak\u0105 j\u016bs\u0173 bendram pasitenkinimui gyvenimu?<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Kiek vertinate savo darb\u0105 ar kasdien\u0119 veikl\u0105, teikian\u010di\u0105 asmenin\u012f pasitenkinim\u0105?<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Kokiu mastu manote, kad pasiekiate savo asmeninius tikslus ir siekius?<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Kaip susidorojate su stresu ir i\u0161\u0161\u016bkiais kasdieniame gyvenime?<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Kiek laiko skiriate veiklai, kuri jums teikia d\u017eiaugsm\u0105 ir pasitenkinim\u0105?<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Ar manote, kad j\u016bs\u0173 gyvenimo b\u016bdas ir \u012fpro\u010diai prisideda prie bendro pasitenkinimo gyvenimu?<\/span><\/li><\/ol><p>\u00a0<\/p><p><span style=\"font-weight: 400\">Priklausomai nuo konteksto, klausimus galima pritaikyti pagal pasteb\u0117tus poreikius ir konkret\u0173 programos tiksl\u0105.<\/span><\/p><h5>\u00a0<\/h5><p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Trumpas s\u0105moningumo klausimynas (FFMQ)<\/span><\/span><\/p><p><span style=\"font-weight: 400\">Kitas klausimynas, skirtas giluminiams savo poky\u010di\u0173 aspektams, susijusiems su s\u0105moningumo praktika, yra Trumpas s\u0105moningumo klausimynas (angl. The Brief Mindfulness Questionnaire, FFMQ), kur\u012f sudaro 24 klausimai, suskirstyti \u012f penkias subskales, atspindin\u010dias \u012fvairius s\u0105moningumo aspektus. Keletas tipini\u0173 klausim\u0173, kuriuos galite rasti FFMQ:<\/span><\/p><ol><li><span style=\"font-weight: 400\"> Pasteb\u0117jimas:<\/span><\/li><\/ol><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Atkreipiu d\u0117mes\u012f \u012f poj\u016b\u010dius, tokius kaip v\u0117jelis ant odos ar saul\u0117 ant veido.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Suvokiu valgomo maisto kvapus ir skon\u012f.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Vis\u0105 dien\u0105 pastebiu savo nuotaikos poky\u010dius.<\/span><\/li><\/ul><p>\u00a0<\/p><ol><li><span style=\"font-weight: 400\"> Apra\u0161ymas:<\/span><\/li><\/ol><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Galiu i\u0161reik\u0161ti \u017eod\u017eiais, kaip jau\u010diuosi emoci\u0161kai bet kuri\u0105 akimirk\u0105.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Galiu tiksliai apib\u016bdinti, k\u0105 jau\u010diu savo k\u016bne.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lengvai galiu i\u0161reik\u0161ti savo emocijas \u017eod\u017eiais.<\/span><\/li><\/ul><p>\u00a0<\/p><ol><li><span style=\"font-weight: 400\"> Informuotumas:<\/span><\/li><\/ol><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Suvokiu, kokios mintys sukasi mano galvoje, net kai esu u\u017esi\u0117m\u0119s kitais dalykais.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Galiu pasteb\u0117ti, kaip fizi\u0161kai jau\u010diasi mano k\u016bnas mank\u0161tos metu.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Net ir susikoncentrav\u0119s \u012f u\u017eduot\u012f jau\u010diu aplinkinius garsus.<\/span><\/li><\/ul><p>\u00a0<\/p><ol><li><span style=\"font-weight: 400\"> Nereaktyvumas:<\/span><\/li><\/ol><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Galiu i\u0161gyventi savo emocijas, nejausdamas poreikio \u012f jas reaguoti.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Galiu leisti \u012fkyrioms mintims praeiti ir j\u0173 nepaveikti.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Man\u0119s neapima emocijos, kai jos kyla.<\/span><\/li><\/ul><p>\u00a0<\/p><ol><li><span style=\"font-weight: 400\"> Nesmerkimas:<\/span><\/li><\/ol><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Nesmerkiu sav\u0119s, kai mane aplanko neigiamos mintys ar nemalonios emocijos.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Stengiuosi b\u016bti supratingas sau, kai darau klaidas.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Savo patir\u010di\u0173 nevadinu geromis ar blogomis, tiesiog priimu jas tokias, kokios jos yra.<\/span><\/li><\/ul><h5>\u00a0<\/h5><p><span style=\"font-weight: 400\">Tai tik keli tipiniai Trumpo s\u0105moningumo klausimyno (FFMQ) klausimai. Kiekvienas klausimas vertinamas pagal 5 bal\u0173 Likerto skal\u0119, kurioje dalyviai nurodo, kiek teiginys jiems yra teisingas &#8211; nuo &#8222;niekada arba retai teisingas&#8221; iki &#8222;beveik visada arba visada teisingas&#8221;.<\/span><\/p><p><span style=\"font-weight: 400\">Prie\u0161 ir po programos<\/span><\/p><p>\u00a0<\/p><h5>Streso ma\u017einimo vertinimas<\/h5><ul><li><h6><b>FIZIOLOGINIAI RODIKLIAI<\/b><\/h6><\/li><\/ul><p><span style=\"font-weight: 400\">Streso ma\u017einimo vertinimas gali b\u016bti atliekamas naudojant \u012fvairias priemones, apklausas ar klausimynus, skirtus suvokiamam streso lygiui ar su stresu susijusiems simptomams matuoti.<\/span><\/p><p><span style=\"font-weight: 400\">Svarbu pamin\u0117ti, kad tai yra supaprastinta versija, o konkre\u010dios skal\u0117s gali skirtis priklausomai nuo konteksto ir tikslo. Dalyviai tur\u0117t\u0173 nurodyti savo sutikimo su kiekvienu teiginiu lyg\u012f skal\u0117je nuo 1 (visi\u0161kai nesutinku) iki 5 (visi\u0161kai sutinku).<\/span><\/p><p>\u00a0<\/p><p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Streso ma\u017einimo vertinimo skal\u0117<\/span><\/span><\/p><p><span style=\"font-weight: 400\">Nurodykite, kiek sutinkate su toliau pateiktais teiginiais, atsi\u017evelgiant \u012f dabartin\u012f streso lyg\u012f:<\/span><\/p><ol><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Nesijau\u010diu prisl\u0117gtas streso.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dalyvaudamas streso ma\u017einimo u\u017esi\u0117mimuose jau\u010diuosi labiau atsipalaidav\u0119s. 3.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Pasteb\u0117jau, kad suma\u017e\u0117jo stres\u0105 kelian\u010di\u0173 min\u010di\u0173 da\u017enumas.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">I\u0161moktos streso valdymo technikos pad\u0117jo man geriau susidoroti su kasdieniais i\u0161\u0161\u016bkiais.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Jau\u010diu, kad galiu geriau kontroliuoti savo streso lyg\u012f.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Mano nerimo lygis suma\u017e\u0117jo, kai prad\u0117jau taikyti streso ma\u017einimo metodus.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dabar galiu veiksmingiau valdyti stresines situacijas.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Jau\u010diu, kad man geriau sekasi valdyti savo emocin\u0119 reakcij\u0105 \u012f stres\u0105.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Jau\u010diu ma\u017eiau fizini\u0173 simptom\u0173, susijusi\u0173 su stresu.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Apskritai manau, kad streso ma\u017einimo praktika tur\u0117jo teigiam\u0105 poveik\u012f mano emocinei savijautai.<\/span><\/li><\/ol><p>\u00a0<\/p><p><span style=\"font-weight: 400\">\u0160is testas b\u016bt\u0173 atliktas v\u0117liau, pasibaigus s\u0105moningumo programos \u012fgyvendinimo laikotarpiui. Jei v\u0117liau bus vykdomas tolesnis steb\u0117jimas, gali b\u016bti \u012fdomu kartkart\u0117mis atlikti \u0161\u012f test\u0105, kad b\u016bt\u0173 galima patikrinti teigiamus poky\u010dius.\u00a0<\/span><\/p><p>\u00a0<\/p><p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Fiziologiniai rodikliai<\/span><\/span><\/p><p><span style=\"font-weight: 400\">Keletas \u012fprast\u0173 fiziologini\u0173 rodikli\u0173, kuriuos galima steb\u0117ti:<\/span><\/p><ol><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">\u0160irdies ritmas (\u0160R): \u0160irdies ritmas yra pagrindinis autonomin\u0117s nerv\u0173 sistemos rodiklis. \u0160irdies ritmo suma\u017e\u0117jimas gali reik\u0161ti atsipalaidavim\u0105 ir streso ma\u017einim\u0105.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">\u0160irdies ritmo kintamumas (\u0160RV): &#8211; \u0160irdies ritmo da\u017enio kintamumas yra susij\u0119s su autonomin\u0117s nerv\u0173 sistemos geb\u0117jimu prisitaikyti prie \u012fvairi\u0173 situacij\u0173. Didesnis kintamumas paprastai siejamas su atsipalaidavimo b\u016bsena.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Kortizolio kiekis: &#8211; Kortizolis yra su stresu susij\u0119s hormonas. I\u0161matavus kortizolio kiek\u012f seil\u0117se arba kraujyje, galima gauti informacijos apie organizmo reakcij\u0105 \u012f stres\u0105.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Kraujosp\u016bdis: &#8211; Kraujosp\u016bd\u017eio poky\u010diai gali rodyti su stresu susijusius \u0161irdies ir kraujagysli\u0173 sistemos poky\u010dius. Suma\u017e\u0117j\u0119s kraujosp\u016bdis gali b\u016bti teigiamas rodiklis.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Odos temperat\u016bros poky\u010diai gali b\u016bti susij\u0119 su autonomin\u0117s nerv\u0173 sistemos reakcija. Atsipalaidavimas da\u017enai susij\u0119s su periferin\u0117s temperat\u016bros padid\u0117jimu.<\/span><\/li><\/ol><p>\u00a0<\/p><p><span style=\"font-weight: 400\">\u0160ie fiziologiniai rodikliai gali b\u016bti naudojami kartu su subjektyviais vertinimais, kad b\u016bt\u0173 galima susidaryti i\u0161samesn\u012f vaizd\u0105 apie reakcij\u0105 \u012f stres\u0105 ir streso ma\u017einimo praktikos veiksmingum\u0105. Svarbu, kad \u0161ie matavimai b\u016bt\u0173 atliekami laikantis etikos princip\u0173 ir gerbiant dalyvi\u0173 privatum\u0105 bei komfort\u0105. Be to, ai\u0161kinant rezultatus gali prireikti konsultacij\u0173 su specializuotais specialistais.<\/span><\/p><h5><br \/><b><\/b><\/h5><ul><li><h6><b>ASMENINIS DALYVI\u0172 VERTINIMAS.<\/b><\/h6><\/li><\/ul><p><span style=\"font-weight: 400\">Dalyvi\u0173 asmeninis vertinimas yra svarbus komponentas vertinant programas ar intervencijas, susijusias su streso ma\u017einimu, s\u0105moningumu ar kitomis praktikomis. \u0160is vertinimas gali suteikti verting\u0173 \u012f\u017evalg\u0173 apie suvokiam\u0105 intervencij\u0173 veiksmingum\u0105.\u00a0<\/span><\/p><p>\u00a0<\/p><ol><li><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\"> Pasitenkinimo apklausos<\/span><span style=\"font-weight: 400\">:\u00a0<\/span><\/span><\/li><\/ol><p><span style=\"font-weight: 400\">Parengti trumpas apklausas, kuriose b\u016bt\u0173 vertinamas bendras dalyvi\u0173 pasitenkinimas programa. Klausimai gali apimti j\u0173 pasitenkinimo lyg\u012f, suvokiam\u0105 praktikos naudingum\u0105 ir tai, ar jie rekomenduot\u0173 intervencij\u0105 kitiems.<\/span><\/p><p><span style=\"font-weight: 400\">\u010cia pateikiama trumpa apklausa, skirta \u012fvertinti bendr\u0105 dalyvi\u0173 pasitenkinim\u0105:<\/span><\/p><ol><li><span style=\"font-weight: 400\"> Bendra patirtis:<\/span><\/li><\/ol><p><span style=\"font-weight: 400\">\u00a0\u00a0\u00a0&#8211; Kaip vertintum\u0117te bendr\u0105 savo patirt\u012f dalyvaujant m\u016bs\u0173 s\u0105moningumo programoje?<\/span><\/p><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Labai patenkintas<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Patenkintas<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Neutralus<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Nepatenkinti<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Labai nepatenkinti<\/span><\/li><\/ul><p>\u00a0<\/p><ol><li><span style=\"font-weight: 400\"> Suvokiama nauda:<\/span><\/li><\/ol><p><span style=\"font-weight: 400\">\u00a0\u00a0\u00a0&#8211; Ar dalyvavimas s\u0105moningumo programoje dav\u0117 ap\u010diuopiamos naudos (pvz., suma\u017eino stres\u0105, pagerino koncentracij\u0105)?<\/span><\/p><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Taip<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Ne<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Ne\u017einau<\/span><\/li><\/ul><p>\u00a0<\/p><ol><li><span style=\"font-weight: 400\"> Lengvas dalyvavimas:<\/span><\/li><\/ol><ul><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Kaip \u012fvertintum\u0117te tai, kaip jums buvo lengva dalyvauti s\u0105moningumo programos veiklose?<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Labai lengva<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lengva<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Neutralus<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Sud\u0117tinga<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Labai sunku<\/span><\/li><\/ul><p>\u00a0<\/p><ol><li><span style=\"font-weight: 400\"> Rekomendacija:<\/span><\/li><\/ol><p><span style=\"font-weight: 400\">\u00a0\u00a0\u00a0&#8211; Ar rekomenduotum\u0117te m\u016bs\u0173 s\u0105moningumo program\u0105 kitiems?<\/span><\/p><ol><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Taip<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Ne<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Galb\u016bt<\/span><\/li><\/ol><p>\u00a0<\/p><ol><li><span style=\"font-weight: 400\"> Pastabos (neprivalomos):<\/span><\/li><\/ol><p><span style=\"font-weight: 400\">\u00a0\u00a0\u00a0&#8211; Ar yra koki\u0173 nors papildom\u0173 komentar\u0173, kuriais nor\u0117tum\u0117te pasidalyti apie savo patirt\u012f dalyvaujant m\u016bs\u0173 d\u0117mesingo \u012fsis\u0105moninimo programoje?<\/span><\/p><p><span style=\"font-weight: 400\">\u0160i trumpa apklausa padeda greitai \u012fvertinti bendr\u0105 pasitenkinim\u0105 ir leid\u017eia dalyviams i\u0161reik\u0161ti savo nuomon\u0119 apie dalyvavimo paprastum\u0105 ir suvokiam\u0105 naud\u0105. Atsakym\u0173 variantus galima koreguoti atsi\u017evelgiant \u012f konkre\u010dius imties poreikius.<\/span><\/p><h5>\u00a0<\/h5><ol><li><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\"> Atsiliepimai ir anekdotai:<\/span><\/span><\/li><\/ol><p><span style=\"font-weight: 400\">Pakvieskite dalyvius pasidalyti liudijimais ar anekdotais apie tai, kaip praktika paveik\u0117 j\u0173 gyvenim\u0105. Tokie asmeniniai pasakojimai gali b\u016bti labai naudingi iliustruojant suvokiam\u0105 naud\u0105.<\/span><\/p><h5>\u00a0<\/h5><ol><li><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\"> Individual\u016bs pokalbiai:<\/span><\/span><\/li><\/ol><p><span style=\"font-weight: 400\">Atlikite individualius interviu, kad geriau suprastum\u0117te dalyvi\u0173 asmenin\u0119 patirt\u012f. Atviri klausimai gali pad\u0117ti i\u0161siai\u0161kinti suvokiamus poky\u010dius, i\u0161kilusius sunkumus ir praktikos veiksmingumo suvokim\u0105.<\/span><\/p><h5>\u00a0<\/h5><ol><li><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\"> Fokus grup\u0117s:<\/span><\/span><\/li><\/ol><p><span style=\"font-weight: 400\">Organizuokite tikslines grupes su dalyviais, kad jie gal\u0117t\u0173 pasidalyti savo patirtimi vieni su kitais. Tai gali praturtinti dinamik\u0105 ir leisti dalyviams pasinaudoti vieni kit\u0173 patirtimi.<\/span><\/p><h5>\u00a0<\/h5><ol><li><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\"> Dienora\u0161\u010diai arba asmeniniai \u012fra\u0161ai:<\/span><\/span><\/li><\/ol><p><span style=\"font-weight: 400\">Pakvieskite dalyvius programos metu vesti asmeninius dienora\u0161\u010dius ar \u017eurnalus, kuriuose b\u016bt\u0173 fiksuojami kasdieniai i\u0161gyvenimai, nuotaik\u0173 poky\u010diai ir asmeniniai apm\u0105stymai.<\/span><\/p><p><span style=\"font-weight: 400\">Asmeninis vertinimas suteikia unikal\u0173 ir kontekstualizuot\u0105 intervencij\u0173 poveikio vaizd\u0105, papildant\u012f objektyvias ir kiekybines priemones. Be to, jis gali pad\u0117ti pritaikyti b\u016bsimas intervencijas, kad jos atitikt\u0173 dalyvi\u0173 poreikius ir l\u016bkes\u010dius. Svarbu nepamir\u0161ti, kad dalyvi\u0173 patirtis yra subjektyvi, o j\u0173 suvokimas yra labai svarbus norint suprasti bet kokios intervencijos s\u0117km\u0119 ir veiksmingum\u0105.<\/span><\/p><p>\u00a0<\/p><ul><li><h6><b> Rezultat\u0173 \u012fgyvendinimas nuolat tobulinant praktik\u0105.<\/b><\/h6><\/li><\/ul><p><span style=\"font-weight: 400\">Rezultat\u0173 \u012fgyvendinimas nuolat tobulinant praktik\u0105 optimizuoja intervencij\u0173, susijusi\u0173 su streso ma\u017einimu, s\u0105moningumu ar kitomis pana\u0161iomis praktikomis, veiksmingum\u0105.\u00a0<\/span><\/p><p><span style=\"font-weight: 400\">Nuolatinis tobulinimas yra labai svarbus siekiant i\u0161laikyti intervencij\u0173 aktualum\u0105 ir veiksmingum\u0105 laikui b\u0117gant. Dalyvi\u0173 ir darbuotoj\u0173 \u012ftraukimas \u012f \u0161\u012f proces\u0105 skatina nuolatinio mokymosi aplink\u0105, d\u0117l kurios intervencijos gali b\u016bti vis veiksmingesn\u0117s.\u00a0<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400\">Keletas pasi\u016blym\u0173, kaip atlikti \u0161\u012f proces\u0105:<\/span><\/p><ol><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">\u012evairi\u0173 vertinim\u0173 rezultat\u0173 analiz\u0117, \u012fskaitant kiekybinius ir kokybinius duomenis su ankstesniais objektyviais ir subjektyviais dalyvi\u0173 vertinimais, siekiant patobulinti v\u0117lesnes s\u0105moningumo programos intervencijas. Programa b\u016bt\u0173 nuolat pritaikoma prie nauj\u0173 rezultat\u0173.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Gr\u012f\u017etamasis ry\u0161ys sesijos pabaigoje. U\u017esi\u0117mimo pabaigoje paklauskite dalyvi\u0173 apie konkre\u010di\u0105 praktik\u0105, skaidriai pasidalykite rezultatais ir pad\u0117kokite jiems u\u017e ind\u0117l\u012f. Gr\u012f\u017etamasis ry\u0161ys jiems gali b\u016bti vertingas elementas ir skatina proceso skaidrum\u0105.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Tobulintin\u0173 sri\u010di\u0173 nustatymas: Nustatykite konkre\u010dias sritis, kurias b\u016bt\u0173 galima patobulinti ar pakoreguoti remiantis atsiliepimais ir rezultatais. Tai gali b\u016bti u\u017esi\u0117mim\u0173 turinio, pedagogini\u0173 metod\u0173 ar net praktikos trukm\u0117s ar da\u017enumo pakeitimai.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Programos projekto per\u017ei\u016bra: \u00a0 \u012evertinti bendr\u0105 programos strukt\u016br\u0105. Paklauskite sav\u0119s, ar tikslai yra ai\u0161k\u016bs, ar trukm\u0117 ir da\u017enumas yra tinkami ir ar bendra strukt\u016bra atitinka dalyvi\u0173 poreikius.<\/span><\/li><li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Nuolatinis darbuotoj\u0173 mokymas: U\u017etikrinkite nuolatin\u012f mokym\u0105 darbuotojams, padedantiems vykdyti intervencijas. U\u017etikrinkite, kad jie b\u016bt\u0173 susipa\u017ein\u0119 su dabartine geriausia praktika ir metodais, susijusiais su streso ma\u017einimu ir s\u0105moningumu.<\/span><\/li><\/ol><\/div>\n\t\t\t\t\t<\/div><div class=\"eael-accordion-list\">\n\t\t\t\t\t<div id=\"praktiniai-usimimai\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"4\" aria-controls=\"elementor-tab-content-1584\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-circle\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-circle\"><\/i><\/span><span class=\"eael-accordion-tab-title\">Praktiniai u\u017esi\u0117mimai<\/span><i aria-hidden=\"true\" class=\"fa-toggle fas fa-angle-right\"><\/i><\/div><div id=\"elementor-tab-content-1584\" class=\"eael-accordion-content clearfix\" data-tab=\"4\" aria-labelledby=\"praktiniai-usimimai\"><p><span style=\"font-weight: 400\">S\u0105moningumas &#8211; tai visi\u0161ka dabarties akimirka ir \u012fsitraukimas \u012f j\u0105. S\u0105moningumo integravimas \u012f kasdien\u012f gyvenim\u0105 gali tur\u0117ti \u012fvairi\u0105 praktin\u0119 reik\u0161m\u0119.<\/span><\/p><p><span style=\"font-weight: 400\">S\u0105moningumo praktika, pavyzd\u017eiui, meditacija ar gilaus kv\u0117pavimo pratimai, padeda suma\u017einti stres\u0105, nes leid\u017eia \u017emon\u0117ms susitelkti \u012f dabart\u012f, o ne nerimauti d\u0117l praeities ar ateities.<\/span><\/p><p><span style=\"font-weight: 400\">Reguliariai u\u017esiimant s\u0105moningumu galima pagerinti psichikos sveikat\u0105, nes suma\u017e\u0117ja nerimo, depresijos ir kit\u0173 psichikos sveikatos sutrikim\u0173 simptomai. Tai skatina ramyb\u0117s ir atsipalaidavimo jausm\u0105. S\u0105moningumo praktika moko prot\u0105 sutelkti d\u0117mes\u012f \u012f atliekam\u0105 u\u017eduot\u012f, gerina koncentracij\u0105 ir kognityvinius geb\u0117jimus. D\u0117l to gali padid\u0117ti kasdieni\u0173 u\u017eduo\u010di\u0173 produktyvumas ir veiksmingumas.<\/span><\/p><table><tbody><tr style=\"background-color: #06a0b5;color: white\"><td><b>Gilaus kv\u0117pavimo pratimai<\/b><\/td><td><b>K\u016bno skenavimas<\/b><\/td><\/tr><tr><td><b><i>Pavyzdys:<\/i><\/b><p><span style=\"font-weight: 400\">\u0160iam atpalaiduojan\u010diam kv\u0117pavimo metodui, padedan\u010diam \u012fveikti stres\u0105, nerim\u0105 ir panik\u0105, praktikuoti u\u017etruksite vos kelias minutes.<\/span><\/p><p><span style=\"font-weight: 400\">Jei reguliariai \u012ftrauksite j\u012f \u012f savo kasdien\u0119 rutin\u0105, gausite did\u017eiausi\u0105 naud\u0105.<\/span><\/p><p><span style=\"font-weight: 400\">J\u012f galite atlikti ant koj\u0173 s\u0117d\u0117dami ant nugar\u0105 atramin\u0117s k\u0117d\u0117s arba atsigul\u0119 ant jogos kilim\u0117lio ar lovos.<\/span><\/p><p><span style=\"font-weight: 400\">Tiek komforto, kiek galite sau leisti. Jei galite, u\u017esitempkite drabu\u017eius, kurie trukdo kv\u0117puoti.<\/span><\/p><p><span style=\"font-weight: 400\">Rankas, nukreiptas \u012f vir\u0161\u0173, \u0161iek tiek i\u0161tieskite nuo \u0161on\u0173, jei gulite. Kojas laikykite tiesiai arba sulenkite jas taip, kad p\u0117dos remt\u0173si \u012f \u017eem\u0119.<\/span><\/p><p><span style=\"font-weight: 400\">Jei s\u0117dite ant k\u0117d\u0117s poranki\u0173, pad\u0117kite rankas ant j\u0173.<\/span><\/p><p><span style=\"font-weight: 400\">Abi p\u0117dos turi b\u016bti plok\u0161\u010diai ant \u017eem\u0117s tiek s\u0117dint, tiek stovint. Kad ir kaip stov\u0117tum\u0117te, p\u0117dos turi b\u016bti ma\u017edaug klub\u0173 plo\u010dio.<\/span><\/p><p><span style=\"font-weight: 400\">Kv\u0117puokite \u012f pilv\u0105 taip giliai, kaip jums atrodo nat\u016bralu, nespausdami.<\/span><\/p><p><span style=\"font-weight: 400\">Pabandykite \u012fkv\u0117pti pro burn\u0105 ir i\u0161kv\u0117pti pro nos\u012f.<\/span><\/p><p><span style=\"font-weight: 400\">L\u0117tai ir nuosekliai \u012fkv\u0117pkite. Kai kuriems naudinga l\u0117tai skai\u010diuoti nuo 1 iki 5. I\u0161 prad\u017ei\u0173 gali nepavykti suskai\u010diuoti iki 5.<\/span><\/p><p><span style=\"font-weight: 400\">Jei tai padeda, leiskite jam l\u0117tai i\u0161sekti ir skai\u010diuokite atgal nuo 1 iki 5.<\/span><\/p><p><span style=\"font-weight: 400\">Tai darykite ma\u017eiausiai penkias minutes<\/span><b><i>.<\/i><\/b><\/p><\/td><td><b><i>Pavyzdys:<\/i><\/b><p><span style=\"font-weight: 400\">3 minu\u010di\u0173 trukm\u0117s k\u016bno skenavimas<\/span><\/p><p><span style=\"font-weight: 400\">Patogiai \u012fsitais\u0119 giliai \u012fkv\u0117pkite pro nos\u012f ir i\u0161kv\u0117pkite pro burn\u0105. Atleisdami kv\u0117pavim\u0105 u\u017emerkite akis. Atkreipkite d\u0117mes\u012f \u012f dabartinius savo k\u016bno poj\u016b\u010dius. \u0160velniai skenuokite k\u016bn\u0105, prad\u0117dami nuo vir\u0161ugalvio, atkreipdami d\u0117mes\u012f \u012f tai, kas malonu ir skausminga. Prisiminkite, kad tiesiog stebite, kaip jau\u010diasi k\u016bnas, kai lygiai taip pat nusileid\u017eiate \u017eemyn ir atkreipiate d\u0117mes\u012f \u012f kiekvien\u0105 jo aspekt\u0105 iki pat koj\u0173 pir\u0161t\u0173. J\u016bs nieko nebandote pakeisti.<\/span><\/p><\/td><\/tr><tr><td><b>Vadovaujamos vizualizacijos<\/b><\/td><td><b>Fiziniai pratimai &#8211; \u0161okio ir judesio terapija<\/b><\/td><\/tr><tr><td><p><b><i>Pavyzdys:<\/i><\/b><\/p><p><span style=\"font-weight: 400\">Rami vieta: Prisiminkite rami\u0105, tyli\u0105 viet\u0105, kurioje lank\u0117t\u0117s arba kurioje nor\u0117tum\u0117te apsilankyti. \u017dmon\u0117s da\u017enai pasirenka viet\u0105 lauke, kuri jiems atrodo rami ir atpalaiduojanti, kurioje jie yra buv\u0119 arba kuri\u0105 nor\u0117t\u0173 aplankyti. Kai mintyse susidarysite ai\u0161k\u0173 \u0161ios vietos vaizd\u0105, pasitelk\u0119 visus penkis poj\u016b\u010dius, tyrin\u0117kite apylinkes ir pasigro\u017e\u0117kite aplinkiniais vaizdais. Steb\u0117kite atspalvius ir ra\u0161tus. Apsi\u017evalgydami atkreipkite d\u0117mes\u012f, ar \u0161vie\u010dia saul\u0117, ar ne, ir \u012fsid\u0117m\u0117kite, k\u0105 matytum\u0117te.<\/span><\/p><p><span style=\"font-weight: 400\">Tuomet atkreipkite d\u0117mes\u012f \u012f garsus, kuriuos gird\u0117site i\u0161 arti ir i\u0161 toli. \u012ekv\u0117pkite bet kokius aromatus ar kvapus, kuriuos gali skleisti \u0161i vieta.<\/span><\/p><p><span style=\"font-weight: 400\">Kitas dalykas, kur\u012f reikia padaryti, tai akimirk\u0105 \u012fsivaizduoti \u0161i\u0105 viet\u0105 ant savo odos. Ar esate po saule? Ar pav\u0117syje? Ar ten kar\u0161ta ir dr\u0117gna? O gal v\u0117su ir \u0161alta? Ar yra v\u0117jas? Akimirkai sustokite ir pabandykite \u012fsivaizduoti, kaip gal\u0117t\u0173 atrodyti buvimas \u0161ioje vietoje.<\/span><\/p><p><span style=\"font-weight: 400\">O dabar tiesiog skirkite laiko pasinerti \u012f visk\u0105, kas \u0161ioje nuostabioje vietoje atrodo labai ramu ir guod\u017eia.<\/span><\/p><p><span style=\"font-weight: 400\">Galiausiai pratim\u0105 u\u017ebaigsime trimis raminan\u010diais \u012fkv\u0117pimais ir i\u0161kv\u0117pimais.<\/span><\/p><\/td><td><p><span style=\"font-weight: 400\">Reguliarus fizinis aktyvumas, pavyzd\u017eiui, vaik\u0161\u010diojimas ar \u0161okiai, i\u0161skiria endorfinus ir gali pagerinti nuotaik\u0105 bei bendr\u0105 savijaut\u0105. Tai taip pat gali b\u016bti sveika streso ir emocij\u0173 i\u0161krova. \u0160okio ir judesio terapija pripa\u017e\u012fstama kaip vienas veiksmingiausi\u0173 b\u016bd\u0173 \u017emon\u0117ms \u012fveikti \u012ftamp\u0105, psichosomatinius sutrikimus, depresij\u0105 ir kt. S\u0105moningiems judesio u\u017esi\u0117mimams nereikia jokio specialaus pasiruo\u0161imo ar s\u0105lyg\u0173. Siekiama, kad klientas ar \u0161ok\u0117jas pajust\u0173 katarsin\u012f atlikimo aspekt\u0105 &#8211; subtili\u0105 pusiausvyr\u0105 tarp privataus ir vie\u0161o &#8222;a\u0161&#8221;, taip pat min\u0117t\u0105 naud\u0105 protui ir k\u016bnui (Karkou ir kt., 2017). Skirtingai nuo labiau \u012fprasto, neintervencinio \u0161okio, \u0161okio terapija taikoma medicinos, \u0161vietimo, slaugos nam\u0173, vaik\u0173 prie\u017ei\u016bros ir reabilitacijos kontekstuose. Ji taip pat naudojama lig\u0173 prevencijos ir sveikatos stiprinimo iniciatyvose. Amerikos \u0161okio judesio asociacija pateikia daugyb\u0119 paai\u0161kinim\u0173, kaip DMT gali b\u016bti naudojama \u012fvairiuose kontekstuose. J\u0105 galite rasti \u010dia: <\/span><a href=\"https:\/\/www.youtube.com\/playlist?list=PLrbXrO8yG6ho7bU1xM4nVApLMmBX8QdBf\"><span style=\"font-weight: 400\">https:<\/span><span style=\"font-weight: 400\">\/\/www.youtube.com\/playlist?list=PLrbXrO8yG6ho7bU1xM4nVApLMmBX8QdBf<\/span><\/a><\/p><p><span style=\"font-weight: 400\">\u0160okio ir judesio terapija siekiama sujungti prot\u0105 ir k\u016bn\u0105. Tai vienas i\u0161 s\u0105moningumo ir DMT pana\u0161um\u0173. Kaip pavyzd\u012f, kaip s\u0105moningas vaik\u0161\u010diojimas (jud\u0117jimas) gali pad\u0117ti suma\u017einti stres\u0105, galite pabandyti atlikti \u0161iuos veiksmus:<\/span><\/p><p><span style=\"font-weight: 400\">1. Stov\u0117kite nejud\u0117dami ir suvokite, kokia yra \u017eem\u0117 ir kaip svoris perkeliamas nuo vienos kojos ant kitos.<\/span><\/p><p><span style=\"font-weight: 400\">2. Prad\u0117kite normaliai vaik\u0161\u010dioti.<\/span><\/p><p><span style=\"font-weight: 400\">3. Atkreipkite d\u0117mes\u012f \u012f poj\u016b\u010dius, susijusius su p\u0117domis: batus ir tai, kaip kulnas ir p\u0117dos kamuolys lie\u010diasi su \u017eeme.<\/span><\/p><p><span style=\"font-weight: 400\">4. L\u0117tai perkelkite d\u0117mes\u012f auk\u0161tyn kojomis ir k\u016bnu \u012f rankas ir galv\u0105.<\/span><\/p><p><span style=\"font-weight: 400\">5. Sutelkite d\u0117mes\u012f \u012f kiekvien\u0105 srit\u012f ir s\u0105moningai atpalaiduokite kiekvien\u0105 dal\u012f.<\/span><\/p><p><span style=\"font-weight: 400\">6. Kai nustosite eiti, atkreipkite d\u0117mes\u012f \u012f tai, koks jausmas nustoti jud\u0117ti.<\/span><\/p><\/td><\/tr><tr><td><b>Dienora\u0161\u010di\u0173 ra\u0161ymas ir i\u0161rai\u0161kingas ra\u0161ymas<\/b><\/td><td><b>Teigiamos afirmacijos<\/b><\/td><\/tr><tr><td><p><span style=\"font-weight: 400\">Skatindami \u017emones ra\u0161yti dienora\u0161t\u012f ar u\u017esiimti i\u0161rai\u0161kingu ra\u0161ymu, galite i\u0161lieti emocijas, palengvinti savirefleksij\u0105, skatinti kontrol\u0117s ir savirai\u0161kos jausm\u0105. I\u0161rai\u0161kingasis ra\u0161ymas &#8211; tai specifinis dienora\u0161\u010dio ra\u0161ymo b\u016bdas, kai 3-5 dienas per savait\u0119 15-20 minu\u010di\u0173 per dien\u0105 ra\u0161oma apie giliausius jausmus ir emocijas, susijusias su \u012fvykiu ar bendravimu. Tai paprastas ir veiksmingas b\u016bdas \u012fveikti emocin\u012f i\u0161\u0161\u016bk\u012f. I\u0161rai\u0161kingas ra\u0161ymas leid\u017eia akimirkai atsitraukti ir jausmus, veiksm\u0173 prie\u017eastis, pasekmes ir pan. Ra\u0161ydami galime tapti aktyviais savo gyvenimo istorij\u0173 k\u016br\u0117jais, o ne pasyviais steb\u0117tojais, ir d\u0117l to jaustis labiau \u012fgalinti susidoroti su i\u0161\u0161\u016bkiais. I\u0161rai\u0161kingo ra\u0161ymo nauda apima nerimo ir depresijos simptom\u0173 ma\u017einim\u0105, imunin\u0117s sistemos veiklos gerinim\u0105, fizinio streso ma\u017einim\u0105 ir pa\u017eintini\u0173 funkcij\u0173 gerinim\u0105. Taip pat teigiama, kad rai\u0161kusis ra\u0161ymas gali pad\u0117ti suma\u017einti baim\u0119 ir nerim\u0105. I\u0161rai\u0161kingas ra\u0161ymas taip pat gali suteikti mums galimyb\u0119 atsidurti kito \u017emogaus vietoje ir i\u0161mokti j\u012f suprasti bei u\u017ejausti, o tai padeda u\u017emegzti tvirtesnius santykius.<\/span><\/p><p><span style=\"font-weight: 400\">Svarbu pa\u017eym\u0117ti, kad rai\u0161kiam ra\u0161ymui gali prireikti tam tikro m\u0105stymo, kad jis b\u016bt\u0173 naudingas. I\u0161 prad\u017ei\u0173 ne visi gali laisvai reik\u0161ti savo mintis, tod\u0117l b\u016btina b\u016bti atviriems ir suma\u017einti &#8222;tu\u0161\u010dio puslapio&#8221; baim\u0119.Jei esate pasireng\u0119 i\u0161bandyti rai\u0161k\u0173j\u012f ra\u0161ym\u0105, skirkite \u0161iek tiek laiko ir tur\u0117kite galvoje konkre\u010di\u0105 tem\u0105 arba pasiruo\u0161kite nestrukt\u016bruotai ra\u0161ymo eigai. Stenkit\u0117s ra\u0161yti nenutr\u016bkstamai 15-20 minu\u010di\u0173 be sustojimo, daugiau d\u0117mesio kreipdami \u012f jausmus nei \u012f prisiminimus, \u012fvykius, daiktus ar \u017emones. J\u016bs tiesiog i\u0161rei\u0161kiate tai, kas yra j\u016bs\u0173 galvoje ir \u0161irdyje, tod\u0117l da\u017eniausiai tai gali b\u016bti netvarkinga ir nenusp\u0117jama, ir tai yra gerai. Stenkit\u0117s per daug negalvoti. Tiesiog u\u017era\u0161ykite bet kok\u012f \u012f galv\u0105 at\u0117jus\u012f \u017eod\u012f, nepriklausomai nuo jo reik\u0161m\u0117s ar konteksto. Kai kurie \u017eod\u017eiai gali nuvesti jus prie giliausi\u0173 jausm\u0173, kuri\u0173 anks\u010diau nepasteb\u0117jote.<\/span><\/p><\/td><td><span style=\"font-weight: 400\">Teigiam\u0173 afirmacij\u0173 metodas yra labai paprastas ir nereikalauja jokio specialaus pasiruo\u0161imo, i\u0161skyrus kelet\u0105 nedideli\u0173 popieriaus lap\u0173 ar lipni\u0173 lapeli\u0173. Jei <\/span><span style=\"font-weight: 400\">automatini\u0173 min\u010di\u0173 veikl\u0105 <\/span><span style=\"font-weight: 400\">i\u0161band\u0117te ne kart\u0105, galb\u016bt pasteb\u0117jote, kad kai kurios j\u016bs\u0173 mintys kartojasi ir da\u017eniausiai yra apie jus kaip profesional\u0105 ar asmen\u012f, pavyzd\u017eiui, &#8222;A\u0161 negaliu to padaryti&#8221;, &#8222;A\u0161 nepakankamai geras&#8221;, &#8222;Man nepavyks&#8221;, &#8222;Man nepavyks&#8221;. \u0160ios mintys iliustruoja j\u016bs\u0173 savivert\u0119. Kuo ji auk\u0161tesn\u0117 &#8211; tuo ma\u017eiau galvojate apie save ir tuo daugiau galvojate apie situacij\u0105. Taigi dabar \u017einote tiksl\u0105 &#8211; padidinti savo savivert\u0119. Teigiamos afirmacijos &#8211; tai popieriuje u\u017era\u0161ytos teigiamos mintys apie save ir jus supant\u012f pasaul\u012f. Jei da\u017eniausia automatin\u0117 mintis stresin\u0117se situacijose yra &#8222;Neturiu pakankamai \u017eini\u0173 ir \u012fg\u016bd\u017ei\u0173 tai padaryti&#8221;, teigiama afirmacija gal\u0117t\u0173 b\u016bti tokia: &#8222;<\/span><i><span style=\"font-weight: 400\">Tu esi protingas<\/span><\/i><span style=\"font-weight: 400\">&#8221; arba &#8222;<\/span><i><span style=\"font-weight: 400\">A\u0161 esu protingas<\/span><\/i><span style=\"font-weight: 400\">&#8222;, &#8222;<\/span><i><span style=\"font-weight: 400\">A\u0161 sugebu<\/span><\/i><span style=\"font-weight: 400\">&#8222;, &#8222;<\/span><i><span style=\"font-weight: 400\">A\u0161 esu savo srities specialistas<\/span><\/i><span style=\"font-weight: 400\">&#8222;. \u0160i\u0105 veikl\u0105 galima atlikti daugiau nei dviem b\u016bdais, \u0161tai keletas pavyzd\u017ei\u0173: 1) U\u017esira\u0161ykite 10 teigiam\u0173 afirmacij\u0173, tada i\u0161sirinkite 3, kurios jums labiausiai patinka arba kurias labiausiai norite i\u0161girsti, ir pad\u0117kite jas aplink save matomiausiose vietose &#8211; ant vonios veidrod\u017eio, pinigin\u0117je, i\u0161maniojo telefono ekrane ar kompiuterio darbalaukyje, jei nuspr\u0119site jas u\u017era\u0161yti savo balsu (&#8222;<\/span><i><span style=\"font-weight: 400\">A\u0161 esu puikus&#8221;), <\/span><\/i><span style=\"font-weight: 400\">garsiai perskaitykite kaskart jas pasteb\u0117j\u0119. 2) Galite juos i\u0161sikelti ant veidrod\u017eio koridoriuje ir skaityti sau kaskart i\u0161eidami i\u0161 nam\u0173. Id\u0117jos tampa realybe, kai pradedate jomis tik\u0117ti. Atminkite, kad teigiamos afirmacijos n\u0117ra melas &#8211; jos yra teisingos, tod\u0117l pasistenkite, kad jomis patik\u0117tum\u0117te.\u00a0<\/span><\/td><\/tr><\/tbody><\/table><p>\u00a0<\/p><\/div>\n\t\t\t\t\t<\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7b280a1 elementor-invisible ob-has-background-overlay elementor-widget elementor-widget-eael-adv-accordion\" data-id=\"7b280a1\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInUp&quot;,&quot;_ob_perspektive_use&quot;:&quot;no&quot;,&quot;_ob_poopart_use&quot;:&quot;yes&quot;,&quot;_ob_shadough_use&quot;:&quot;no&quot;,&quot;_ob_allow_hoveranimator&quot;:&quot;no&quot;,&quot;_ob_widget_stalker_use&quot;:&quot;no&quot;}\" data-widget_type=\"eael-adv-accordion.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t            <div class=\"eael-adv-accordion\" id=\"eael-adv-accordion-7b280a1\" data-scroll-on-click=\"no\" data-scroll-speed=\"300\" data-accordion-id=\"7b280a1\" data-accordion-type=\"accordion\" data-toogle-speed=\"300\">\n            <div class=\"eael-accordion-list\">\n\t\t\t\t\t<div id=\"ivados-ir-svarbiausios-ivados\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"1\" aria-controls=\"elementor-tab-content-1291\"><span class=\"eael-advanced-accordion-icon-closed\"><\/span><span class=\"eael-advanced-accordion-icon-opened\"><\/span><span class=\"eael-accordion-tab-title\">I\u0161vados ir svarbiausios i\u0161vados<\/span><i aria-hidden=\"true\" class=\"fa-toggle fas fa-angle-right\"><\/i><\/div><div id=\"elementor-tab-content-1291\" class=\"eael-accordion-content clearfix\" data-tab=\"1\" aria-labelledby=\"ivados-ir-svarbiausios-ivados\"><p><span style=\"font-weight: 400\">S\u0105moningumo praktikos ir REMIND integravimas \u012f kasdien\u0119 rutin\u0105 suteikia puiki\u0173 galimybi\u0173 asmeniniam augimui, atsparumui ir gerovei. \u0160iame modulyje nagrin\u0117jome formali\u0173 ir neformali\u0173 praktik\u0173 apibr\u0117\u017et\u012f ir skirtumus, pabr\u0117\u017edami, kaip svarbu skland\u017eiai \u012ftraukti s\u0105moningum\u0105 \u012f kasdien\u0119 veikl\u0105. \u012epindami \u0161ias praktikas \u012f savo kasdienyb\u0119, mes ne tik didiname savo s\u0105moningum\u0105 ir buvim\u0105, bet ir ugdome atsparum\u0105 bei \u012fveikos mechanizmus, kad lengviau \u012fveiktume gyvenimo i\u0161\u0161\u016bkius.<\/span><\/p><p><span style=\"font-weight: 400\">Gilinom\u0117s \u012f asmenini\u0173 d\u0117mesingo \u012fsis\u0105moninimo proced\u016br\u0173 k\u016brimo proces\u0105, pabr\u0117\u017edami, kaip svarbu pritaikyti praktik\u0105 prie individuali\u0173 pageidavim\u0173 ir poreiki\u0173. Vykdydami individuali\u0105 steb\u0117sen\u0105 ir apm\u0105stymus, dalyviai gali i\u0161sikelti prasmingus tikslus ir atitinkamai koreguoti savo praktik\u0105, taip skatindami nuolatin\u012f augim\u0105 ir tobul\u0117jim\u0105.<\/span><\/p><p><span style=\"font-weight: 400\">Be to, i\u0161nagrin\u0117jome \u012fvairias d\u0117mesingumo ir REMIND praktikos veiksmingumo matavimo ir vertinimo priemones, pabr\u0117\u017edami gr\u012f\u017etamojo ry\u0161io ir duomenimis pagr\u012fst\u0173 \u012f\u017evalg\u0173 svarb\u0105 tobulinant m\u016bs\u0173 metod\u0105. Naudodamiesi \u0161iomis vertinimo priemon\u0117mis asmenys gali steb\u0117ti pa\u017eang\u0105, nustatyti tobulintinas sritis ir optimizuoti savo praktik\u0105, kad ji b\u016bt\u0173 maksimaliai veiksminga.<\/span><\/p><p><span style=\"font-weight: 400\">Praktiniai u\u017esi\u0117mimai suteik\u0117 galimyb\u0119 mokytis i\u0161 patirties ir \u012fsitraukti \u012f grupes, tod\u0117l dalyviai gal\u0117jo sustiprinti savo \u012fg\u016bd\u017eius, pasidalyti patirtimi ir i\u0161nagrin\u0117ti veiksmingas integracijos strategijas. Puosel\u0117dami palanki\u0105 bendruomen\u0119 ir palengvindami atvir\u0105 dialog\u0105, galime pasinaudoti kolektyvine i\u0161mintimi ir palaikyti vieni kitus s\u0105moningumo kelion\u0117je.<\/span><\/p><p><span style=\"font-weight: 400\">Apibendrinant galima teigti, kad s\u0105moningumas ir REMIND yra galingi \u012frankiai, padedantys ugdyti tvari\u0105 gerov\u0119, atsparum\u0105 ir asmenin\u012f augim\u0105. Integruodami \u0161ias praktikas \u012f savo kasdien\u012f gyvenim\u0105 ir prisiimdami \u012fsipareigojim\u0105 mokytis ir augti vis\u0105 gyvenim\u0105, galime ugdyti didesn\u012f buvim\u0105, u\u017euojaut\u0105 ir pasitenkinim\u0105 savimi ir savo bendruomen\u0117mis.<\/span><\/p><p><b>1 svarbiausia i\u0161vada: <\/b><span style=\"font-weight: 400\">Prad\u0117kime sav\u0119s pa\u017einimo ir geros savijautos kelion\u0119 taikydami s\u0105moningumo praktik\u0105 ir REMIND metodus, \u012ftraukdami juos \u012f savo kasdienyb\u0119. Per \u0161\u012f transformuojant\u012f proces\u0105 \u012fgalinsime save ugdyti atsparum\u0105, pagerinti savo gyvenimo kokyb\u0119 ir \u012fkv\u0117psime aplinkinius prisijungti prie holistin\u0117s gerov\u0117s siekio.<\/span><\/p><p><br \/><b>2 svarbiausia i\u0161vada: s\u0105moningumo ir REMIND ugdymas siekiant tvarios gerov\u0117s. <\/b><span style=\"font-weight: 400\">Nuosekliai praktikuojant s\u0105moningum\u0105 ir REMIND, gerov\u0117 nuolat ger\u0117ja, nes ma\u017e\u0117ja stresas, did\u0117ja atsparumas ir skaidresn\u0117 psichika. Integruodami \u0161ias praktikas \u012f kasdien\u0119 rutin\u0105, \u017emon\u0117s skatina holistin\u012f po\u017ei\u016br\u012f \u012f gerov\u0119, atsi\u017evelgdami \u012f psichin\u0117s, emocin\u0117s ir fizin\u0117s sveikatos poreikius. Be to, s\u0105moningumas ir REMIND suteikia asmenims \u012fveikos mechanizm\u0173, kad jie gal\u0117t\u0173 \u012fveikti i\u0161\u0161\u016bkius, b\u016bti atspar\u016bs ir geb\u0117ti prisitaikyti, kartu ugdydami u\u017euojaut\u0105 sau ir empatij\u0105. \u0160i\u0173 praktik\u0173 integravimas \u012f organizacijos kult\u016br\u0105 skatina gerov\u0119 darbo vietoje ir lyderyst\u0117s ugdym\u0105. Galiausiai s\u0105moningumas ir REMIND yra vis\u0105 gyvenim\u0105 trunkan\u010dios praktikos, kurios padeda nuolat mokytis ir augti, skatina gilesn\u012f buvimo, d\u0117kingumo ir atitikimo asmenin\u0117ms vertyb\u0117ms bei tikslams jausm\u0105 kasdieniame gyvenime.<\/span><\/p><\/div>\n\t\t\t\t\t<\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7e018b2 ob-harakiri-inherit elementor-invisible ob-has-background-overlay elementor-widget elementor-widget-heading\" data-id=\"7e018b2\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInUp&quot;,&quot;_ob_use_harakiri&quot;:&quot;yes&quot;,&quot;_ob_harakiri_writing_mode&quot;:&quot;inherit&quot;,&quot;_ob_harakiri_text_clip&quot;:&quot;none&quot;,&quot;_ob_perspektive_use&quot;:&quot;no&quot;,&quot;_ob_poopart_use&quot;:&quot;yes&quot;,&quot;_ob_shadough_use&quot;:&quot;no&quot;,&quot;_ob_allow_hoveranimator&quot;:&quot;no&quot;,&quot;_ob_widget_stalker_use&quot;:&quot;no&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Sav\u0119s vertinimas <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b6e1f0e elementor-invisible ob-has-background-overlay elementor-widget elementor-widget-shortcode\" data-id=\"b6e1f0e\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInUp&quot;,&quot;_ob_perspektive_use&quot;:&quot;no&quot;,&quot;_ob_poopart_use&quot;:&quot;yes&quot;,&quot;_ob_shadough_use&quot;:&quot;no&quot;,&quot;_ob_allow_hoveranimator&quot;:&quot;no&quot;,&quot;_ob_widget_stalker_use&quot;:&quot;no&quot;}\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-42\" class=\"h5p-iframe\" data-content-id=\"42\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"Module6-Quiz-lt\"><\/iframe><\/div><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a56d575 elementor-invisible ob-has-background-overlay elementor-widget elementor-widget-eael-adv-accordion\" data-id=\"a56d575\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInUp&quot;,&quot;_ob_perspektive_use&quot;:&quot;no&quot;,&quot;_ob_poopart_use&quot;:&quot;yes&quot;,&quot;_ob_shadough_use&quot;:&quot;no&quot;,&quot;_ob_allow_hoveranimator&quot;:&quot;no&quot;,&quot;_ob_widget_stalker_use&quot;:&quot;no&quot;}\" data-widget_type=\"eael-adv-accordion.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t            <div class=\"eael-adv-accordion\" id=\"eael-adv-accordion-a56d575\" data-scroll-on-click=\"no\" data-scroll-speed=\"300\" data-accordion-id=\"a56d575\" data-accordion-type=\"accordion\" data-toogle-speed=\"300\">\n            <div class=\"eael-accordion-list\">\n\t\t\t\t\t<div id=\"silomi-itekliai\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"1\" aria-controls=\"elementor-tab-content-1731\"><span class=\"eael-advanced-accordion-icon-closed\"><\/span><span class=\"eael-advanced-accordion-icon-opened\"><\/span><span class=\"eael-accordion-tab-title\">Si\u016blomi i\u0161tekliai<\/span><i aria-hidden=\"true\" class=\"fa-toggle fas fa-angle-right\"><\/i><\/div><div id=\"elementor-tab-content-1731\" class=\"eael-accordion-content clearfix\" data-tab=\"1\" aria-labelledby=\"silomi-itekliai\"><p><span style=\"font-weight: 400\">&#8222;Mindfulness in Everyday Life: Integrating Practices for Well-being&#8221; (&#8222;S\u0105moningumas kasdieniame gyvenime: geros savijautos praktikos integravimas&#8221;). Autoriai: dr: Smith, J. D., &amp; Johnson, A. B: Journal of Mindfulness Studies. Volume: 15. Issue: 2. Year: 2023. Puslapiai: 123-135<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400\">&#8222;PRIMINIMAS: Naujasis po\u017ei\u016bris \u012f kasdienes afirmacijas, skirtas psichikos gerovei&#8221;. Autoriai: dr: Lee, C. K., &amp; Martinez, E. M: Journal of Positive Psychology Volume: 20. Issue: 3. Year: 2022<\/span><\/p><p><span style=\"font-weight: 400\">Puslapiai: 45-58<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400\">D\u0117mesingas. (n.d.). Kaip medituoti. \u017di\u016br\u0117ta i\u0161 <\/span><a href=\"https:\/\/www.mindful.org\/how-to-meditate\/\"><span style=\"font-weight: 400\">https:\/\/www.mindful.org\/how-to-meditate\/.<\/span><\/a><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400\">Trys d\u0117mesingo \u012fsis\u0105moninimo ir meditacijos metodai, kurie gali pad\u0117ti \u012fveikti stres\u0105 darbe. (n.d.). The Conversation (Pokalbis). Gauta i\u0161<\/span><\/p><p><a href=\"https:\/\/theconversation.com\/three-mindfulness-and-meditation-techniques-that-could-help-you-manage-work-stress-208328\"><span style=\"font-weight: 400\">https:\/\/theconversation.com\/three-mindfulness-and-meditation-techniques-that-could-help-you-manage-work-stress-208328<\/span><\/a><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400\">Pagalbos vadovas. (n.d.). Atsipalaidavimo technikos stresui ma\u017einti. Gauta i\u0161\u00a0<\/span><\/p><p><a href=\"https:\/\/www.helpguide.org\/articles\/stress\/relaxation-techniques-for-stress-relief.htm\"><span style=\"font-weight: 400\">https:\/\/www.helpguide.org\/articles\/stress\/relaxation-techniques-for-stress-relief.htm<\/span><\/a><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400\">Eric L\u00f3pez Maya. (2022 m. rugpj\u016b\u010dio 19 d.). Mindfulness is for Everyone: How to Be More Present In Your Life [Vaizdo \u012fra\u0161as]. YouTube<\/span><a href=\"https:\/\/www.youtube.com\/watch?v=SYMsBN_DkfY\"><span style=\"font-weight: 400\">. https:\/\/www.youtube.com\/watch?v=SYMsBN_DkfY.<\/span><\/a><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400\">Kabat-Zinn, J. (2017 m. spalio 16 d.). Mindfulness in Everyday Life [Vaizdo \u012fra\u0161as]. YouTube<\/span><a href=\"https:\/\/www.youtube.com\/watch?v=D5r2sBQM31k\"><span style=\"font-weight: 400\">. https:\/\/www.youtube.com\/watch?v=D5r2sBQM31k.<\/span><\/a><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400\">Kabat-Zinn, J. (2023, lapkri\u010dio 9 d.). Mindfulness in the Age of AI [Vaizdo \u012fra\u0161as]. YouTube<\/span><a href=\"https:\/\/www.youtube.com\/watch?v=tQx6fSj5hPI\"><span style=\"font-weight: 400\">. https:\/\/www.youtube.com\/watch?v=tQx6fSj5hPI.<\/span><\/a><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400\">\u0160efas Saira. (2021 m. lapkri\u010dio 1 d.). Mokykit\u0117s d\u0117mesingo maisto gaminimo su \u0161efe Saira [vaizdo \u012fra\u0161as]. YouTube<\/span><a href=\"https:\/\/www.youtube.com\/watch?v=-RpB0PPr3JI\"><span style=\"font-weight: 400\">. https:\/\/www.youtube.com\/watch?v=-RpB0PPr3JI.<\/span><\/a><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400\">Puett, M. (n.d.). Kelias \u012f laim\u0119: M.: Laim\u0117: kin\u0173 filosofija: ko mus moko kin\u0173 filosofija apie ger\u0105 gyvenim\u0105. Harvardo universitetas. \u017di\u016br\u0117ta i\u0161 <\/span><a href=\"https:\/\/pll.harvard.edu\/course\/path-happiness-what-chinese-philosophy-teaches-us-about-good-life\"><span style=\"font-weight: 400\">https:\/\/pll.harvard.edu\/course\/path-happiness-what-chinese-philosophy-teaches-us-about-good-life.<\/span><\/a><\/p><\/div>\n\t\t\t\t\t<\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7286aac elementor-invisible ob-has-background-overlay elementor-widget elementor-widget-eael-adv-accordion\" data-id=\"7286aac\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInUp&quot;,&quot;_ob_perspektive_use&quot;:&quot;no&quot;,&quot;_ob_poopart_use&quot;:&quot;yes&quot;,&quot;_ob_shadough_use&quot;:&quot;no&quot;,&quot;_ob_allow_hoveranimator&quot;:&quot;no&quot;,&quot;_ob_widget_stalker_use&quot;:&quot;no&quot;}\" data-widget_type=\"eael-adv-accordion.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t            <div class=\"eael-adv-accordion\" id=\"eael-adv-accordion-7286aac\" data-scroll-on-click=\"no\" data-scroll-speed=\"300\" data-accordion-id=\"7286aac\" data-accordion-type=\"accordion\" data-toogle-speed=\"300\">\n            <div class=\"eael-accordion-list\">\n\t\t\t\t\t<div id=\"nuorodos\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"1\" aria-controls=\"elementor-tab-content-1201\"><span class=\"eael-advanced-accordion-icon-closed\"><\/span><span class=\"eael-advanced-accordion-icon-opened\"><\/span><span class=\"eael-accordion-tab-title\">Nuorodos<\/span><i aria-hidden=\"true\" class=\"fa-toggle fas fa-angle-right\"><\/i><\/div><div id=\"elementor-tab-content-1201\" class=\"eael-accordion-content clearfix\" data-tab=\"1\" aria-labelledby=\"nuorodos\"><p><span style=\"font-weight: 400\">\u0160altinis 1: Autorius (-iai): Smith, J. D., &amp; Johnson, A. B. Metai: 2023 Pavadinimas: Mindfulness in Everyday Life: Integrating Practices for Well-being. \u017durnalas: Journal of Mindfulness Studies. Volume: 15<\/span><\/p><p><span style=\"font-weight: 400\">Numeris: 2<\/span><\/p><p><span style=\"font-weight: 400\">Puslapiai: 123-135<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400\">2 \u0161altinis:<\/span><\/p><p><span style=\"font-weight: 400\">Autorius (-iai): Lee, C. K., &amp; Martinez, E. M. Metai: 2022. Pavadinimas: KNYGA: REMIND: A Novel Approach to Daily Affirmations for Mental Wellness Journal: A Novel Approach to Daily Affirmations for Mental Wellness Journal: Journal of Positive Psychology. Volume: 20. Issue: 3. 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data-settings=\"{&quot;_ob_use_harakiri&quot;:&quot;yes&quot;,&quot;_ob_harakiri_writing_mode&quot;:&quot;inherit&quot;,&quot;_ob_harakiri_text_clip&quot;:&quot;none&quot;,&quot;_ob_perspektive_use&quot;:&quot;no&quot;,&quot;_ob_poopart_use&quot;:&quot;yes&quot;,&quot;_ob_shadough_use&quot;:&quot;no&quot;,&quot;_ob_allow_hoveranimator&quot;:&quot;no&quot;,&quot;_ob_widget_stalker_use&quot;:&quot;no&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">\u00a9 2026 - Sun in the Age<\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/footer>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Kasdienis praktikos taikymas ir integracija Play Video \u012evadas Mokymosi tikslai Suprasti skirtumus tarp formali\u0173 ir neformali\u0173 s\u0105moningumo praktik\u0173 ir j\u0173 reik\u0161m\u0119 kasdien\u0117je veikloje. Pripa\u017einti, kaip svarbu integruoti s\u0105moningumo ir REMIND technikas \u012f kasdien\u0119 veikl\u0105, kad b\u016bt\u0173 u\u017etikrinta geresn\u0117 savijauta. Sukurti asmenines d\u0117mesingo \u012fsis\u0105moninimo proced\u016bras ir REMIND praktik\u0105, pritaikyt\u0105 prie individuali\u0173 pageidavim\u0173 ir poreiki\u0173. Su\u017einokite, kaip [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":0,"parent":4859,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-4942","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/sunintheage.eu\/lt\/wp-json\/wp\/v2\/pages\/4942","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sunintheage.eu\/lt\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/sunintheage.eu\/lt\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/sunintheage.eu\/lt\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/sunintheage.eu\/lt\/wp-json\/wp\/v2\/comments?post=4942"}],"version-history":[{"count":23,"href":"https:\/\/sunintheage.eu\/lt\/wp-json\/wp\/v2\/pages\/4942\/revisions"}],"predecessor-version":[{"id":7563,"href":"https:\/\/sunintheage.eu\/lt\/wp-json\/wp\/v2\/pages\/4942\/revisions\/7563"}],"up":[{"embeddable":true,"href":"https:\/\/sunintheage.eu\/lt\/wp-json\/wp\/v2\/pages\/4859"}],"wp:attachment":[{"href":"https:\/\/sunintheage.eu\/lt\/wp-json\/wp\/v2\/media?parent=4942"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}