{"id":3272,"date":"2020-04-25T09:00:00","date_gmt":"2020-04-25T07:00:00","guid":{"rendered":"https:\/\/dev.motionzonen.se\/2020\/04\/25\/mindful-running\/"},"modified":"2020-04-25T09:00:00","modified_gmt":"2020-04-25T07:00:00","slug":"mindful-running","status":"publish","type":"post","link":"https:\/\/motionzonen.se\/en\/om-livet-och-lopning\/mindful-running\/","title":{"rendered":"Uppm\u00e4rksam l\u00f6pning"},"content":{"rendered":"
\n

Sandarne 25 april 2020<\/p>\n

Mindful running betyder egentligen uppm\u00e4rksam l\u00f6pning. Att vara uppm\u00e4rksam p\u00e5 omgivningen, din kropp, din r\u00f6relse, din andning, din h\u00e5llning, dina k\u00e4nslor, dina tankar allt som p\u00e5g\u00e5r i och runt omkring dig p\u00e5 ett s\u00e4tt d\u00e4r du \u00e4r medveten om din upplevelse. Alla starka l\u00f6pupplevelser jag haft har kommit ur situationer d\u00e4r jag p\u00e5 ett eller annat s\u00e4tt varit uppm\u00e4rksam, medveten och n\u00e4rvarande.<\/p>\n

I mina starka l\u00f6pupplevelser har jag inte befunnit mig i standardl\u00e4get, dvs varit f\u00f6rlorad i mina tankar p\u00e5 ett icke-uppm\u00e4rksamt s\u00e4tt.<\/p>\n

N\u00e4r vi inte har fokus p\u00e5 n\u00e5got s\u00e4rskilt och n\u00e4r tankarna bara vandrar omkring faller hj\u00e4rnan l\u00e4tt in i sitt standardl\u00e4ge som vi har n\u00e4r vi inte g\u00f6r n\u00e5got specifikt, ett tillst\u00e5nd eller fungerande som styrs av n\u00e5got som kallas Default Mode Network eller DMN. P\u00e5 svenska kan vi kalla det standardn\u00e4tverket. N\u00e4r v\u00e5r hj\u00e4rna g\u00e5r in i standardl\u00e4get blir tankarna ofta relaterade till jaget i relation till andra. Vi j\u00e4mf\u00f6r oss med andra \u00e4ltar of\u00f6r\u00e4tter och oroar oss. Standardn\u00e4tverket har visat sig f\u00f6rbruka mer energi \u00e4n vad hj\u00e4rnan g\u00f6r n\u00e4r vi \u00e4r uppm\u00e4rksamma p\u00e5 n\u00e5got utan att vi jobbar med ett specifikt problem. Ibland drar till och med standardn\u00e4tverket mer energi \u00e4n n\u00e4r vi l\u00f6ser t. ex. en matematikuppgift. Standardn\u00e4tverket fyller en viktig funktion f\u00f6r oss genom att det hj\u00e4lper oss att uppleva oss som avgr\u00e4nsade personer med ett eget jag. Att medvetet sl\u00e4ppa taget om en fokuserad uppgift och dagdr\u00f6mma en stund kan hj\u00e4lpa oss att orka forts\u00e4tta prestera. Bara att f\u00e5 ett fokusskifte kan vara sk\u00f6nt. F\u00f6r min egen del \u00f6kar dock min fokusf\u00f6rm\u00e5ga betydligt mer efter en kort l\u00f6ptur p\u00e5 lunchen \u00e4n av att jag bara sl\u00e4pper tankarna fria utan att jag r\u00f6r p\u00e5 mig.<\/p>\n

Tankevandringen i standardl\u00e4get kan \u00e4ven hj\u00e4lpa oss att f\u00e5 nya id\u00e9er och att l\u00f6sa problem och vi kan utv\u00e4rdera v\u00e5r prestationer, fundera p\u00e5 saker som h\u00e4nt och planera f\u00f6r framtiden. Samtidigt \u00e4r Standardl\u00e4get \u00e4r en del av v\u00e5rt fungerade som bidrar till f\u00f6rs\u00e4mrad psykisk h\u00e4lsa via grubbel, oro och m\u00f6rka tankar om oss sj\u00e4lva, om v\u00e5r historia och om framtiden. Standardn\u00e4tverket \u00e4r det som g\u00f6r att vi har sv\u00e5rt uppleva nuet som det \u00e4r. Det kan helt enkelt f\u00e5 oss att missa livet om det tar \u00f6ver f\u00f6r mycket och tankarna blir f\u00f6r negativt f\u00e4rgade.<\/p>\n

N\u00e4r vi mediterar eller praktiserar medveten n\u00e4rvaro p\u00e5 olika s\u00e4tt kopplar standardn\u00e4tverket ner. En del forskare menar att vi har l\u00e4ttare att koppla ner DMN n\u00e4r vi springer pga att v\u00e5ra frontallober i hj\u00e4rnan f\u00e5r minskat blodfl\u00f6de, och d\u00e5 automatiskt jobbar mindre h\u00e5rt. L\u00f6pning kan ocks\u00e5 vara en kr\u00e4vande aktivitet mentalt och det kan kr\u00e4va mycket fokus av oss f\u00f6r att klara springa vidare, s\u00e4rskilt n\u00e4r det \u00e4r tuff terr\u00e4ng och vi \u00e4r tr\u00f6tta. F\u00f6r mig och m\u00e5nga andra \u00e4r det l\u00e4ttare att vara uppm\u00e4rksam p\u00e5 nuet om det finns tydliga stimuli att fokusera p\u00e5, som vid l\u00f6pning, s\u00e4rskilt i naturen. Studier har visat att det finns starkare kopplingar i omr\u00e5den viktiga f\u00f6r att rikta fokus och omv\u00e4nt svagare kopplingar i DMN-omr\u00e5den hos l\u00e5ngdistansl\u00f6pare \u00e4n hos icke-l\u00f6pare vilket kan vara en indikation p\u00e5 att l\u00f6pning hj\u00e4lper oss att praktisera mer n\u00e4rvaro.<\/p>\n

Vi kan dock best\u00e4mma oss f\u00f6r att medvetet anv\u00e4nda l\u00f6pningen mer som ett verktyg f\u00f6r \u00f6kad uppm\u00e4rksamhet och och minskad tankevandring. F\u00f6r n\u00e5gra \u00e5r sedan lyssnade jag aldrig p\u00e5 musik eller poddar n\u00e4r jag sprang, det var inget medvetet val, det var bara n\u00e5got jag trivdes b\u00e4st med. Nu finns det s\u00e5 otroligt mycket intressant att lyssna p\u00e5 att jag har sv\u00e5rt att l\u00e5ta bli. Min l\u00f6sning har blivit att jag gjort en deal med mig sj\u00e4lv att max \u00e4gna h\u00e4lften av tiden jag springer \u00e5t poddar eller musik och att jag alltid ska vara uppm\u00e4rksam n\u00e4r jag springer i naturen. Asfalt=Ok lyssna p\u00e5 n\u00e5got. Skogstig, strand, berg, skotersp\u00e5r eller sn\u00f6puls= inga h\u00f6rlurar, var uppm\u00e4rksam och n\u00e4rvarande. M\u00e5let \u00e4r att f\u00f6rs\u00f6ka vara uppm\u00e4rksam h\u00e4lften av tiden, vilket jag inte alls lyckas med, men jag ger \u00e5tminstone mig sj\u00e4lv chansen.<\/p>\n

Hur vi kan \u00f6va p\u00e5 att vara uppm\u00e4rksamma<\/p>\n

Det enklaste tycker jag \u00e4r att fokusera p\u00e5 andningen. Vart har du din andning? I vilken takt i f\u00f6rh\u00e5llande till dina l\u00f6psteg andas du? Beroende p\u00e5 hur fort jag springer och vilken terr\u00e4ng det \u00e4r kan jag beh\u00f6va v\u00e4xla, men jag m\u00e5r vanligtvis bra av att andas l\u00e5ngt ner med diafragman och h\u00e5lla en frekvens p\u00e5 3\/3, dvs inandning p\u00e5 tre steg och utandning p\u00e5 tre steg. Genom att experimentera med andningen och \u00f6va olika frekvenser s\u00e5 \u00f6var jag ocks\u00e5 n\u00e4rvaro. Pl\u00f6tsligt s\u00e5 flyter det bara och jag \u00e4r bara d\u00e4r, jag springer, jag andas, jag lever, jag upplever.<\/p>\n

Andra saker att vara uppm\u00e4rksam p\u00e5 \u00e4r h\u00e5llning och l\u00f6psteg, att ha en k\u00e4nsla av att kraften kommer fr\u00e5n b\u00e5len. En \u00f6vning jag tycker om \u00e4r att h\u00e5lla fj\u00e4rilar i h\u00e4nderna. Jag t\u00e4nker att de finns inne i min f\u00f6rsiktigt knutna hand och jag beh\u00f6ver vara f\u00f6rsiktig och uppm\u00e4rksam om de ska \u00f6verleva. Jag \u00f6var mig \u00e4ven att vara uppm\u00e4rksam p\u00e5 det som g\u00f6r ont i kroppen, att unders\u00f6ka det och f\u00f6rh\u00e5lla mig till det. Nu p\u00e5 v\u00e5ren lyssnar jag p\u00e5 f\u00e5glarna och tittar p\u00e5 blommorna. Mentalt noterar jag ofta att jag \u00e4r tacksam f\u00f6r att min kropp trots allt fungerar, med de brister den har. Annat jag fokuserar p\u00e5 \u00e4r tacksamhet f\u00f6r den milj\u00f6 som finns runtomkring oss, att jag f\u00e5r uppleva det jag upplever och f\u00e5r vara i r\u00f6relse i naturen varje dag. Tacksamhet \u00e4r verkligen n\u00e5got som hj\u00e4lper mig att vara uppm\u00e4rksam p\u00e5 nuet och upplevelsen.<\/p>\n

I vintras blev jag inspirerad att g\u00f6ra ett blogginl\u00e4gg efter ett ganska kort sn\u00f6pulspass med pannlampa. Under det passet k\u00e4nde jag n\u00e4rvaron v\u00e4ldigt starkt och beh\u00f6vde f\u00e5 dela med mig. Det blev ett inl\u00e4gg om Sj\u00e4l f\u00f6r l\u00f6pning. Under passet s\u00e5g jag stj\u00e4rnorna mot den svarta himlen. Jag k\u00e4nde andningen och den kalla luften intensivt i br\u00f6stet, jag k\u00e4nde armarna r\u00f6ra sig, jag h\u00f6rde frasandet av tyg mot tyg, jag k\u00e4nde f\u00f6tterna pulsa mjukt fram genom sn\u00f6n och s\u00e5g sp\u00e5ren bakom mig som jag l\u00e4mnande. Jag r\u00f6rde mig i en egen liten bubbla i pannlampans sken, d\u00e4r det bara var jag och det jag s\u00e5g en liten bit framf\u00f6r mig som existerade. Jag var uppm\u00e4rksam och n\u00e4rvarande och jag k\u00e4nde tacksamhet. Jag tror det passet platsar som mindful running. Det \u00e4r s\u00e5dana pass som gjort mig till l\u00f6pare.<\/p>\n

?<\/p>\n<\/div>\n

<\/p>\n

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Sandarne 25 april 2020 Mindful running betyder egentligen uppm\u00e4rksam l\u00f6pning. Att vara uppm\u00e4rksam p\u00e5 omgivningen, din kropp, din r\u00f6relse, din andning, din h\u00e5llning, dina k\u00e4nslor, dina tankar allt som p\u00e5g\u00e5r i och runt omkring dig p\u00e5 ett s\u00e4tt d\u00e4r du \u00e4r medveten om din upplevelse. Alla starka l\u00f6pupplevelser jag haft har kommit ur situationer d\u00e4r […]<\/p>\n","protected":false},"author":2,"featured_media":2790,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"_FSMCFIC_featured_image_caption":"","_FSMCFIC_featured_image_nocaption":"","_FSMCFIC_featured_image_hide":"","footnotes":""},"categories":[12],"tags":[],"class_list":["post-3272","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-om-livet-och-lopning"],"acf":[],"yoast_head":"\nUppm\u00e4rksam l\u00f6pning - Motionzonen<\/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:\/\/motionzonen.se\/en\/om-livet-och-lopning\/mindful-running\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Uppm\u00e4rksam l\u00f6pning - Motionzonen\" \/>\n<meta property=\"og:description\" content=\"Sandarne 25 april 2020 Mindful running betyder egentligen uppm\u00e4rksam l\u00f6pning. 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