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[NEW](https://www.nike.com/kr/stories) - [코칭](https://www.nike.com/kr/stories/coaching) - [운동선수\*](https://www.nike.com/kr/stories/athletes) - [문화](https://www.nike.com/kr/stories/culture) - [커뮤니티](https://www.nike.com/kr/stories/community) - [이노베이션](https://www.nike.com/kr/stories/innovation) - [제품 가이드](https://www.nike.com/kr/product-advice) 영감 # 마음을 긍정적으로 다스리는 방법 ##### 코칭 명상이란, 현재의 순간에 집중하는 것입니다. 명상은 스트레스 감소와 기분 전환 등 건강에 많은 도움을 주며 짧은 투자만으로도 만족할만한 효과를 얻을 수 있는 장점이 있습니다. 미국의 예일, 콜롬비아, 콜로라도 볼더, 다트머스 대학의 연구에 따르면, 짧은 명상 트레이닝은 통증과 부정적인 감정을 다루는 데에도 도움이 될 수 있다고 합니다. 마지막 업데이트: 2022년 12월 8일 5분 예상  명상을 한 번도 해본 적 없는 사람들을 대상으로 의식적인 수용(mindful acceptance)에 대해 연구를 진행했습니다. 먼저 참가자들에게 편견 없이 객관적으로 상황을 인식하고 수용하는 것에 대한 개념을 설명하고, 그것이 어떻게 작용하는지에 대해 알려주었습니다(마라톤 기록이 좋지 못할 때 느끼는 실망감으로 좌절감, 죄책감, 분노 등의 감정을 스스로 인정하고 받아들이는 것이 예가 될 수 있습니다). 또한, 연구원들은 자신이 버스 기사가 되어보거나 폭풍우를 만나게 되는 상황 설정을 통해, 현실에서 이 개념을 적용하는 방법도 가르쳐주었습니다. ## “의식적인 수용은 현재 상황에서 자신을 분리함으로써, 개인의 감정을 변화시킬 수 있습니다. 마치 그 상황을 단지 관망하고 개입하지 않는 것처럼 말이죠.” 컬럼비아 대학교 심리학과 교수이자 의장, 케빈 엔.옥스너(Kevin N. Ochsner) 박사 ## 의식적 수용에 입문하는 길 참가자들은 어떠한 사진들을 보고 느껴지는 즉각적인 감정들을 그대로 반응하도록 지시받았습니다. 그 다음은 반대로 의식적인 수용의 방법으로 감정을 충분히 느끼도록 요청했습니다. 그 결과, 의식적으로 받아들였을 때가 감정을 본능적으로 받아들였을 때보다 부정적인 감정이 덜 한다고 말했습니다. 이는 의식적인 수용이 자신에게 의미 있는 상황을 어떻게 해석하는지를 변화시켰기 때문이라고 공동 연구원이자, 컬럼비아 대학 심리학과 교수 겸 의장인 케빈.엔 옥스너(Kevin N. Ochsner)는설명합니다. 다르게 말하면, 모든 감정을 제어하는 “의미 평가”를 말합니다. 그는 “의식적인 수용은 현재 상황을 관찰하고 있을 뿐, 실제로 그것에 참여하지 않은 듯한 느낌을 주기 때문에, 사람들의 감정을 변화시킬 수 있습니다.”라고 말합니다. 예를 들어, 팔 굽혀 펴기 목표가 10개인데, 9개에서 포기했다고 가정해봅시다. 의미 평가는 당신이 마지막 1개에 대해 아쉬워하고 좌절감을 느끼게 할 수도 있고, 반대로 그 어느 때보다 목표에 더 가까이 왔음을 인정하고, 더 열심히 노력하도록 동기를 부여할 수도 있습니다. “사람들은 각자의 감정을 쌓아 지나치게 부풀리는 경향이 있습니다. 불안이나 공포를 느끼거나, 그 기분으로 인해 화가 나고, 또 화가 났다는 것에 슬퍼하기도 합니다. 하지만 첫 반응 자체를 의식적으로 받아들일 수 있다면, 그 감정은 단순히 당신을 스쳐 갈 뿐 증폭되지 않고, 감정적인 반응도 그리 강렬하거나 오래 가지 않을 것입니다.”라고 그는 말합니다. 다시 말해, 자기 뜻대로 되지 않을 때는 그냥 놔두는 게 최선의 방법이라는 것입니다. 의식적인 수용을 배우고 싶다면, 옥스너의 연구에 기반한 트레이닝으로 명상을 시작해보세요. 아무런 방해도 받지 않는 아주 조용한 방에서 편안하게 앉아, 2~5분 정도 자신의 호흡에 집중해보세요. 그런 다음, 당신이 지금 버스를 운전하고 있다고 상상해보세요. 승객들은 타고 내리지만, 버스는 계속 움직입니다. 시끄럽고 불쾌한 승객도 있습니다. 그들을 당신 안의 불안한 생각이나 불쾌한 감정이라고 생각해보세요. 그들의 존재를 인정하지만, 일일이 반응하지 않은 채 곧 내릴 거라고 마음을 달래보세요. 그리고 이제 그들이 버스에서 내리면 계속 버스를 운전하세요. 또 다른 방법으로는, 밖에서 폭풍우를 만났다고 상상해보세요. 그 상황으로부터 도망가지 않고 폭풍이 단지 거기 있다는 것을 받아들이세요. 그런 다음, 그냥 지나가게 놔두세요. 적절한 상황이 왔을 때, 새롭게 배운 의식적인 수용을 실천해보세요. 좋고 나쁨을 판단하기 전에 당신 내면의 버스 기사나 폭풍우를 떠올려보는 것입니다. 그리고 자신이 느끼는 것에 더 집중하여, 그것을 떨쳐버리거나 그냥 지나쳐버리세요. 이 트레이닝의 장점은 단 한 번의 짧은 세션으로도 효과를 볼 수 있다는 것입니다. 그리고 의식적인 수용을 실천하면 할수록 더 쉽고 자연스럽게 받아들일 것이라고 옥스너 박사는 말합니다. 호흡에 집중하여 인내심을 가지고 몸과 마음을 관찰하는 시간을 매일 몇 분씩 가져보세요. 당신의 일상생활 속 모든 것들을 수용하거나 변화시키는 능력을 향상시켜 줄 것입니다. 원게시일: 2022년 5월 10일 ## 관련 스토리 -  [](https://www.nike.com/kr/a/six-habits-of-the-athlete-mindset) # 코칭 # 운동선수의 정신을 갖는 6가지 습관 -  [](https://www.nike.com/kr/a/why-and-how-to-embrace-uncertainty) # 코칭 # 불확실성을 원동력으로 삼는 법 -  [](https://www.nike.com/kr/a/how-to-ramp-up-your-workout-routine) # 코칭 # 운동 강도를 높이는 올바른 방법 -  [](https://www.nike.com/kr/a/achieve-a-goal-worth-the-effort) # 코칭 # 최종 목표 달성을 위한 중간 목표 설정 -  [](https://www.nike.com/kr/a/6-simple-meditation-tips) # 코칭 # 간단하고 기본적인 6가지 명상 팁 안내 [멤버가입](https://www.nike.com/kr/membership) [매장찾기](https://www.nike.com/kr/retail) [제품 가이드](https://www.nike.com/kr/product-advice) [러닝화 가이드](https://www.nike.com/kr/running/shoe-finder) 멤버 혜택 [웰컴 쿠폰](https://www.nike.com/kr/help/a/promo-apply) [생일 쿠폰](https://www.nike.com/kr/help/a/promo-apply) [학생 할인 쿠폰](https://www.nike.com/kr/membership/student-discount-program) 고객센터 [주문배송조회](https://www.nike.com/kr/orders/details/) [반품 정책](https://www.nike.com/kr/help/a/returns-policy-kr) [결제 방법](https://www.nike.com/kr/help/a/payment-options-kr) [공지사항](https://www.nike.com/kr/help/a/announcements-kr) [문의하기](https://www.nike.com/kr/help/#contact) 회사소개 [About Nike](https://about.nike.com/) [소식](https://about.nike.com/ko/newsroom) [채용](https://careers.nike.com) [투자자](https://investors.nike.com/) [지속가능성](https://www.nike.com/kr/sustainability) [코칭](https://www.nike.com/kr/coaching) [신고하기](https://secure.ethicspoint.com/domain/media/ko/gui/56821/index.html) ## 안내 [멤버가입](https://www.nike.com/kr/membership) [매장찾기](https://www.nike.com/kr/retail) [제품 가이드](https://www.nike.com/kr/product-advice) [러닝화 가이드](https://www.nike.com/kr/running/shoe-finder) ## 멤버 혜택 [웰컴 쿠폰](https://www.nike.com/kr/help/a/promo-apply) [생일 쿠폰](https://www.nike.com/kr/help/a/promo-apply) [학생 할인 쿠폰](https://www.nike.com/kr/membership/student-discount-program) ## 고객센터 [주문배송조회](https://www.nike.com/kr/orders/details/) [반품 정책](https://www.nike.com/kr/help/a/returns-policy-kr) [결제 방법](https://www.nike.com/kr/help/a/payment-options-kr) [공지사항](https://www.nike.com/kr/help/a/announcements-kr) [문의하기](https://www.nike.com/kr/help/#contact) ## 회사소개 [About Nike](https://about.nike.com/) [소식](https://about.nike.com/ko/newsroom) [채용](https://careers.nike.com) [투자자](https://investors.nike.com/) [지속가능성](https://www.nike.com/kr/sustainability) [코칭](https://www.nike.com/kr/coaching) [신고하기](https://secure.ethicspoint.com/domain/media/ko/gui/56821/index.html) 대한민국 - © 2026 Nike, Inc. All Rights Reserved - [이용약관](https://agreementservice.svs.nike.com/rest/agreement?agreementType=termsOfUse&uxId=com.nike.commerce.nikedotcom.web&requestType=redirect) - [개인정보처리방침](https://agreementservice.svs.nike.com/rest/agreement?agreementType=privacy-policy&uxId=default&requestType=redirect) - [위치정보이용약관](https://agreementservice.svs.nike.com/rest/agreement?agreementType=lbsProvider&uxId=com.nike.commerce.nikedotcom.web&requestType=redirect) - [영상정보처리기기 운영 방침](https://agreementservice.svs.nike.com/rest/agreement?agreementType=CCTVpolicy&uxId=com.nike.cctvpolicy&requestType=redirect) (유)나이키코리아 대표 Chase Louis Taylor, 체이스 루이스 테일러 | 서울 강남구 테헤란로 152 강남파이낸스센터 30층 | 통신판매업신고번호 2011-서울강남-03461 | 사업자등록번호 220-88-09068 [사업자 정보 확인](https://www.ftc.go.kr/bizCommPop.do?wrkr_no=2208809068) 고객센터 전화 문의 [080-022-0182](tel:080-022-0182) FAX 02-6744-5880 | 이메일 Nikekorea@nike.com | 호스팅서비스사업자 (유)나이키코리아 현금 등으로 결제 시 안전 거래를 위해 
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