{"id":6524,"date":"2019-07-23T13:17:02","date_gmt":"2019-07-23T11:17:02","guid":{"rendered":"https:\/\/pavlinajirouskova.com\/?p=6524"},"modified":"2021-11-05T15:20:46","modified_gmt":"2021-11-05T14:20:46","slug":"me-ranni-ritualy-pro-zdravi-a-produktivitu","status":"publish","type":"post","link":"https:\/\/pavlinajirouskova.com\/cs\/me-ranni-ritualy-pro-zdravi-a-produktivitu\/","title":{"rendered":"M\u00e9 rann\u00ed ritu\u00e1ly pro zdrav\u00ed a produktivitu"},"content":{"rendered":"

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\"\"<\/p>\n

M\u00e1te n\u011bjak\u00e9 pravideln\u00e9 rann\u00ed zvyky nebo ritu\u00e1ly? Pokud ne, m\u011bli byste za\u010d\u00edt!\u00a0 V\u011bt\u0161ina \u00fasp\u011b\u0161n\u00fdch lid\u00ed vst\u00e1v\u00e1 ka\u017ed\u00fd den brzy r\u00e1no a je\u0161t\u011b p\u0159ed prac\u00ed prov\u00e1d\u00ed n\u011bjakou za\u017eitou s\u00e9rii \u010dinnost\u00ed, kter\u00e9 jim pom\u00e1haj\u00ed b\u00fdt zdrav\u011bj\u0161\u00ed, vyrovnan\u011bj\u0161\u00ed a produktivn\u011bj\u0161\u00ed. Nen\u00ed to n\u00e1hoda. Va\u0161e prvn\u00ed hodina po probuzen\u00ed toti\u017e ovlivn\u00ed zbytek va\u0161eho cel\u00e9ho dne.<\/strong><\/p>\n

J\u00e1 sama u\u017e n\u011bkolik let ve v\u0161edn\u00ed dny dodr\u017euji pravideln\u00fd rann\u00ed re\u017eim, kter\u00fd se trochu za ty roky prom\u011b\u0148oval, ale z\u00e1klady z\u016fst\u00e1vaj\u00ed stejn\u00e9. O v\u00edkendu si pak dop\u0159\u00e1v\u00e1m v\u00edce spontaneity, volnosti a relaxu, vyv\u00e1\u017eenost je pro m\u011b d\u016fle\u017eit\u00e1.<\/p>\n

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V\u011bt\u0161ina z n\u00e1s za\u010d\u00edn\u00e1 den t\u00edm, \u017ee zapne mobil a pod\u00edv\u00e1 se, co je nov\u00e9ho, kolik lajk\u016f, zpr\u00e1v nebo email\u016f n\u00e1m p\u0159ibylo, co je nov\u00e9ho ve sv\u011bt\u011b, co kdo od n\u00e1s pot\u0159ebuje. Pokud za\u010dnete den v takov\u00e9mto reak\u010dn\u00edm modu, budete n\u00e1chyln\u011bj\u0161\u00ed ke stresu, budete se h\u016f\u0159e koncentrovat a z dlouhodob\u00e9ho hlediska budete \u017e\u00edt \u017eivot z\u00e1visl\u00fd na pot\u0159eb\u00e1ch okoln\u00edho sv\u011bta a nebudete napl\u0148ovat sv\u00e9 vlastn\u00ed pot\u0159eby.<\/span><\/h5>\n

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Proto je nesm\u00edrn\u011b d\u016fle\u017eit\u00e9 za\u010d\u00edt den jednak napojen\u00edm sama na sebe, na sv\u00e9 nitro a na sv\u00e9 pot\u0159eby, c\u00edle a z\u00e1m\u011bry, ale tak\u00e9 je d\u016fle\u017eit\u00fd kontakt s va\u0161imi milovan\u00fdmi.<\/strong> My s\u00a0m\u00fdm mu\u017eem sp\u00edme sice ka\u017ed\u00fd na jednom konci postele, proto\u017ee m\u00e1me oba lehk\u00e9 span\u00ed a pohyby a dech toho druh\u00e9ho n\u00e1s ru\u0161\u00ed, ale r\u00e1no ne\u017e vstaneme i ve\u010der p\u0159ed usnut\u00edm se r\u00e1di k\u00a0sob\u011b aspo\u0148 na chv\u00edli p\u0159itul\u00edme. J\u00e1 osobn\u011b objet\u00ed miluju, proto\u017ee m\u016f\u017eu tak vn\u00edmat energii m\u00e9ho mil\u00e9ho a sd\u00edlet s\u00a0n\u00edm tu svou. Je to pro m\u011b takov\u00e9 splynut\u00ed dech\u016f, du\u0161\u00ed i srdc\u00ed. N\u011bkdy vst\u00e1v\u00e1me spole\u010dn\u011b, ale j\u00e1 \u010dasto vst\u00e1v\u00e1m jako prvn\u00ed, n\u011bkdy u\u017e kolem p\u00e1t\u00e9 hodiny rann\u00ed.<\/p>\n

Hned po probuzen\u00ed, \u010dasto je\u0161t\u011b p\u0159ed t\u00edm, ne\u017e otev\u0159u o\u010di, si \u0159eknu, za co jsem hned po r\u00e1nu vd\u011b\u010dn\u00e1 (za nov\u00fd den, skv\u011bl\u00e9ho partnera po m\u00e9m boku, za moje zdrav\u00ed, rodinu, p\u0159\u00e1tele a podobn\u011b, co m\u011b zrovna napadne) a hned se mi vst\u00e1v\u00e1 l\u00edp. Vstanu a vy\u010dist\u00edm si zuby a jazyk, vypiju sklenici tepl\u00e9 vody s\u00a0citronem a pak je \u010das na j\u00f3gu a meditaci. Dlouh\u00e9 roky jsem cvi\u010dila jen j\u00f3gu (i kdy\u017e to zase bylo 60 a\u017e 90 minut cca p\u011btkr\u00e1t t\u00fddn\u011b) a meditovala sp\u00ed\u0161e okrajov\u011b. \u0158\u00edk\u00e1 se ale, \u017ee j\u00f3ga je meditace v\u00a0pohybu. K\u00a0pravideln\u00e9 meditaci jako takov\u00e9 jsem se ale dostala asi a\u017e p\u0159ede dv\u011bma lety, kdy\u017e jsem si pohmo\u017edila z\u00e1p\u011bst\u00ed a nemohla jsem n\u011bkolik m\u011bs\u00edc\u016f j\u00f3gu praktikovat. V\u011b\u0159\u00edm, \u017ee to tak m\u011blo b\u00fdt a jsem za to moc vd\u011b\u010dn\u00e1, proto\u017ee dnes u\u017e si \u017eivot bez pravideln\u00e9 meditace neum\u00edm p\u0159edstavit. J\u00f3ga je te\u010f pro m\u011b sp\u00ed\u0161 dopl\u0148kov\u00e1, i kdy\u017e st\u00e1le cvi\u010d\u00edm pr\u016fm\u011brn\u011b 30 minut p\u011btkr\u00e1t t\u00fddn\u011b.<\/p>\n

Co se t\u00fd\u010de meditace, r\u00e1da p\u0159i n\u00ed poslouch\u00e1m nap\u0159\u00edklad zvuky mo\u0159e (\u00fa\u017easn\u00e1 je aplikace Insigt Timer, kdy m\u016f\u017eete naj\u00edt krom\u011b r\u016fzn\u00fdch zvuk\u016f p\u0159\u00edrody i spoustu veden\u00fdch i neveden\u00fdch meditac\u00ed), ale kombinuju to s\u00a0veden\u00fdmi meditacemi a vizualizacemi Dr. Joa Dispenzy. O meditaci si m\u016f\u017eete v\u00edce p\u0159e\u010d\u00edst v m\u00e9m ned\u00e1vn\u00e9m \u010dl\u00e1nku<\/a>. Kdy\u017e c\u00edt\u00edm p\u0159i j\u00f3ze nebo meditaci n\u011bkde v\u00a0t\u011ble n\u011bjakou bolest nebo nepohodu, dop\u0159eju si chvilku na to, abych se sv\u00e9ho t\u011bla zeptala, co mi t\u00edm chce \u0159\u00edct.<\/strong> Pokud m\u00e1m pocit, \u017ee je pot\u0159eba dan\u00fd pocit zpracovat, m\u00edsto prod\u00fdch\u00e1m nebo ide\u00e1ln\u011b pou\u017eiju EFT<\/a>.<\/p>\n

Pot\u00e9 je \u010das na sn\u00eddani. Nerada r\u00e1no sp\u011bch\u00e1m a u\u017e v\u016fbec ne u sn\u00eddan\u011b. V klidu si p\u0159iprav\u00edm vyv\u00e1\u017eenou sn\u00eddani, uva\u0159\u00edm zelen\u00fd nebo bylinkov\u00fd \u010daj a dop\u0159\u00e1v\u00e1m si \u010das na tr\u00e1ven\u00ed. Sn\u00eddan\u011b st\u0159\u00edd\u00e1m. N\u011bkdy si d\u00e1m kv\u00e1skov\u00fd chleba se ztracen\u00fdmi vejci (moje specialita) a avok\u00e1dem, jindy ovesn\u00e9 vlo\u010dky s b\u00edl\u00fdm jogurtem, ovocem, sem\u00ednky a o\u0159\u00ed\u0161ky, pak t\u0159eba v\u00fd\u017eivn\u00e9 smoothie nebo chia puding s ovocem a o v\u00edkendu t\u0159eba i ban\u00e1nov\u00e9 l\u00edvance nebo tapiokov\u00fd puding. M\u00e1m ale i r\u00e1na, zvl\u00e1\u0161\u0165 v zim\u011b, kdy si r\u00e1da d\u00e1m v\u00fdvar s masem a zeleninou nebo r\u016fzn\u00e9 tepl\u00e9 ka\u0161e. Nedodr\u017euju u\u017e \u017e\u00e1dn\u00fd v\u00fd\u017eivov\u00fd sm\u011br, ani AIP ani paleo, ani nic jin\u00e9ho. J\u00edm intuitivn\u011b. Nen\u00ed to v\u017edy perfektn\u00ed, nej\u00edm v\u017edy v\u0161echno bio, jednak z finan\u010dn\u00edch d\u016fvod\u016f, ale i z d\u016fvod\u016f dostupnosti. J\u00edm ale ve v\u011bt\u0161in\u011b p\u0159\u00edpad\u016f cel\u00e9 a plnohodnotn\u00e9 potraviny, spoustu ovoce a zeleniny, dostatek zdrav\u00fdch tuk\u016f a b\u00edlkovin. Pokud j\u00edm \u017eivo\u010di\u0161n\u00e9 b\u00edlkoviny, sna\u017e\u00edm se vyb\u00edrat kvalitn\u00ed zdroje, ale kdy\u017e zrovna nejsou, hlavu si s t\u00edm nel\u00e1mu. Daleko v\u00edce m\u011b v\u017edy stresovalo, kdy\u017e jsem se sna\u017eila j\u00edst perfektn\u011b. Zvl\u00e1\u0161\u0165 pro n\u011bkoho s histori\u00ed PPP to opravdu nen\u00ed ide\u00e1ln\u00ed a stres, a\u0165 u\u017e v\u00a0jak\u00e9koliv podob\u011b je dle m\u00e9ho pro m\u00e9 t\u011blo daleko hor\u0161\u00ed ne\u017e kdy\u017e si ob\u010das d\u00e1m n\u011bco ne \u00fapln\u011b zdrav\u00e9ho<\/strong> (a\u0165 u\u017e proto, \u017ee nic jin\u00e9ho nem\u00e1m, nebo proto, \u017ee na to m\u00e1m chu\u0165). D\u016fle\u017eit\u00e1 je pro m\u011b rovnov\u00e1ha.<\/p>\n

Kdy\u017e mi zbyde r\u00e1no \u010das, r\u00e1da si po sn\u00eddani chv\u00edli \u010dtu nebo si sep\u00ed\u0161u c\u00edle, z\u00e1m\u011bry nebo afirmace pro dan\u00fd den. M\u00e9 obl\u00edben\u00e9 afirmace jsou nap\u0159\u00edklad:<\/p>\n

Jsem zdrav\u00e1, \u0161\u0165astn\u00e1 a milovan\u00e1.<\/em><\/p>\n

Dnes je dobr\u00fd den. <\/em><\/p>\n

\u017diju napln\u011bn\u00fd \u017eivot a miluju svou pr\u00e1ci. <\/em><\/p>\n

Ka\u017ed\u00e1 moje bu\u0148ka vibruje vysokou vibrac\u00ed l\u00e1sky a zdrav\u00ed. <\/em><\/p>\n

M\u00e1m hojnost ve v\u0161ech oblastech sv\u00e9ho \u017eivota.<\/em><\/p>\n

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St\u00e1le je\u0161t\u011b chod\u00edm ve v\u0161edn\u00ed dny do sv\u00e9 kancel\u00e1\u0159sk\u00e9 pr\u00e1ce (i kdy\u017e u\u017e ne nadlouho) a vzhledem k\u00a0tomu, \u017ee to nem\u00e1m daleko, cestou do pr\u00e1ce se r\u00e1da projdu. P\u0159i proch\u00e1zce cestou do pr\u00e1ce i z\u00a0pr\u00e1ce poslouch\u00e1m r\u016fzn\u00e9 motiva\u010dn\u00ed nebo nau\u010dn\u00e9 podcasty nebo audioknihy.<\/p>\n

M\u016f\u017eete si \u0159\u00edct, \u017ee tolik \u010dasu jako j\u00e1 r\u00e1no nem\u00e1te. Taky jsem si to d\u0159\u00edve myslela, \u017ee nem\u00e1m \u010das cvi\u010dit, meditovat, \u010d\u00edst a tak d\u00e1le. \u010casu budete m\u00edt tolik, kolik si ho ud\u011bl\u00e1te.<\/strong> Je pravda, \u017ee zat\u00edm nem\u00e1m d\u011bti a v\u011b\u0159\u00edm, \u017ee a\u017e p\u0159ijdou, moje r\u00e1na se zm\u011bn\u00ed, ale proto\u017ee m\u00e9 zdrav\u00ed i m\u00e1 psychick\u00e1 pohoda jsou pro m\u011b prioritn\u00ed, vst\u00e1v\u00e1m okolo p\u00e1t\u00e9 nebo \u0161est\u00e9 r\u00e1no a tento \u010das pro sebe si dop\u0159eju. Kdy\u017e za\u010dnete p\u00e1trat, zjist\u00edte, \u017ee v\u011bt\u0161ina \u00fasp\u011b\u0161n\u00fdch lid\u00ed vst\u00e1v\u00e1 brzy r\u00e1no a dop\u0159\u00e1vaj\u00ed si \u010das pro sebe<\/strong>, a\u0165 u\u017e v\u011bnuj\u00ed \u010das meditaci, pohybu, tv\u016fr\u010d\u00ed pr\u00e1ci, vzd\u011bl\u00e1v\u00e1n\u00ed nebo n\u011b\u010demu jin\u00e9mu. A\u017e p\u0159ijdou d\u011bti, ur\u010dit\u011b se m\u00e9 zvyky a ritu\u00e1ly n\u011bjak prom\u011bn\u00ed, ale jsem si jist\u00e1, \u017ee si najdu na sebe \u010das i tehdy, a\u017e se stanu maminkou. T\u0159eba budeme s\u00a0d\u011btmi cvi\u010dit spole\u010dn\u011b nebo si zamedituju ve\u010der, a\u017e p\u0159ijde m\u016fj mu\u017e z\u00a0pr\u00e1ce nebo po ob\u011bd\u011b, a\u017e budou d\u011bti sp\u00e1t.<\/p>\n

Ka\u017edop\u00e1dn\u011b je d\u016fle\u017eit\u00e9 si na sebe ud\u011blat \u010das, a\u0165 u\u017e d\u011bti m\u00e1te nebo ne. Pokud se nepostar\u00e1te o sebe a o sv\u00e9 psychick\u00e9 a fyzick\u00e9 zdrav\u00ed, nebudete se moct plnohodnotn\u011b postarat ani o d\u011bti. Jak \u0159\u00edkaj\u00ed letu\u0161ky, nejprve je t\u0159eba nasadit kysl\u00edkovou masku sob\u011b a pak a\u017e d\u011btem.<\/p>\n

Je\u0161t\u011b jeden tip na z\u00e1v\u011br: pokud si r\u00e1no (nebo je\u0161t\u011b rad\u011bji odpoledne nebo ve\u010der p\u0159edchoz\u00edho dne) sep\u00ed\u0161ete seznam \u00fakol\u016f, kter\u00e9 mus\u00edte dan\u00fd den ud\u011blat, a stanov\u00edte si t\u0159i prioritn\u00ed \u00fakoly a ud\u011bl\u00e1te je po p\u0159\u00edchodu do pr\u00e1ce jako prvn\u00ed i kdy\u017e se v\u00e1m do nich nechce (ide\u00e1ln\u011b je\u0161t\u011b p\u0159ed t\u00edm ne\u017e za\u010dnete odpov\u00eddat na emaily a starat se o pot\u0159eby jin\u00fdch), budete po zbytek dne daleko produktivn\u011bj\u0161\u00ed a stihnete toho daleko v\u00edc, ne\u017e kdy\u017e budete cel\u00fd den ty d\u016fle\u017eit\u00e9 \u00fakoly odkl\u00e1dat, za\u010dnete den odpov\u00edd\u00e1n\u00edm na emaily, kl\u00e1bosen\u00edm s\u00a0kolegyn\u00ed o nejnov\u011bj\u0161\u00edch drbech nebo brouzd\u00e1n\u00edm po soci\u00e1ln\u00edch s\u00edt\u00edch. Spln\u011bn\u00edm d\u016fle\u017eit\u00fdch \u00fakol\u016f hned po r\u00e1nu budete m\u00edt ze sebe dobr\u00fd pocit a to kafe s\u00a0kolegyn\u00ed nebo proch\u00e1zku po ob\u011bd\u011b si daleko v\u00edce u\u017eijete.<\/p>\n

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Jak za\u010dnete sv\u016fj den opravdu m\u016f\u017ee ovlivnit cel\u00fd jeho zbytek. I kdybyste si na sebe m\u011bli naj\u00edt p\u011bt minut, je to lep\u0161\u00ed ne\u017e nic. I p\u011bt minut j\u00f3gy, meditace nebo vd\u011b\u010dnosti po r\u00e1nu v\u00e1m pom\u016f\u017ee zm\u011bnit va\u0161e nastaven\u00ed a ovlivnit tak va\u0161e zdrav\u00ed i va\u0161i produktivitu.<\/span><\/h5>\n

 <\/p>\n

Pokud za\u010dnete d\u011blat n\u011bco pravideln\u011b, i kdy\u017e se k tomu z po\u010d\u00e1tku budete muset tro\u0161ku nutit, zvyknete si na to a bude pro v\u00e1s snadn\u011bj\u0161\u00ed tuto \u010dinnost dodr\u017eovat. \u0158\u00edk\u00e1 se, \u017ee je pot\u0159eba 21 dn\u00ed na to, aby se z n\u011bjak\u00e9 \u010dinnosti stal zvyk. To nen\u00ed tak moc, co \u0159\u00edk\u00e1te? R\u00e1da bych v\u00e1s podpo\u0159ila v budov\u00e1n\u00ed nov\u00fdch prosp\u011b\u0161n\u00fdch zvyk\u016f a uspo\u0159\u00e1dala takovou v\u00fdzvu. Budeme za\u010d\u00ednat v z\u00e1\u0159\u00ed a bli\u017e\u0161\u00ed informace se v\u010das dozv\u00edte.<\/p>\n

Ak<\/strong>tu\u00e1ln\u00ed nab\u00eddku m\u00fdch program\u016f a slu\u017eeb najdete\u00a0pod t\u00edmto odkazem<\/a>.<\/strong><\/p>","protected":false},"excerpt":{"rendered":"

M\u00e1te n\u011bjak\u00e9 pravideln\u00e9 rann\u00ed zvyky nebo ritu\u00e1ly? Pokud ne, m\u011bli byste za\u010d\u00edt!\u00a0V\u011bt\u0161ina \u00fasp\u011b\u0161n\u00fdch lid\u00ed vst\u00e1v\u00e1 ka\u017ed\u00fd den brzy r\u00e1no a…<\/p>","protected":false},"author":4,"featured_media":6536,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"cybocfi_hide_featured_image":"yes","footnotes":""},"categories":[99,134,112,141,101],"tags":[115,136,103,135,137,104,108,98,109,111],"class_list":["post-6524","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-energie","category-joga","category-osobni","category-psychika","tag-afirmace","tag-chronicke-nemoci","tag-ekzem","tag-energie","tag-meditace","tag-osobni","tag-stesti","tag-tipy","tag-vyziva","tag-zdravi"],"yoast_head":"\nM\u00e9 rann\u00ed ritu\u00e1ly pro zdrav\u00ed a produktivitu<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/pavlinajirouskova.com\/cs\/me-ranni-ritualy-pro-zdravi-a-produktivitu\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"M\u00e9 rann\u00ed ritu\u00e1ly pro zdrav\u00ed a produktivitu\" \/>\n<meta property=\"og:description\" content=\"M\u00e1te n\u011bjak\u00e9 pravideln\u00e9 rann\u00ed zvyky nebo ritu\u00e1ly? 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