tugasan meditasi final2

8/16/2019 tugasan meditasi final2

1/29

FAKULTI SAINS SUKAN DAN KEJURULATIHAN

PSIKOLOGI SUKAN GUNAAN

( QSU 6034)

TAJUK :

LATIHAN KEMAHIRAN PSIKOLOGI

(MEDITASI)

PENSYARAH:

DR. NELFIANTY BTE MOHD RASYID

NAMA NO. MATRIK

THILAGAM A/P

BIRMA

M0!400"#

YOGES$ARI A/P

SUBRAMANIAM

M0!40030!


2/29

ISI KANDUNGAN

BIL TAJUK MUKA SURAT

1 PENGENALAN 3

2 SEJARAH 6

3 TEORI MEDITASI DARI SEGI AGAMA 8

4 KESAN LATIHAN MEDITASI TERHADAP FISIOLOGI 9

5 KESAN LATIHAN MEDITASI TERHADAP PSIKOLOGI 12

6 ISU – ISU BERKAITAN 14

7 KAJIAN LITERATURE LATIHAN MEDITASI 16

8 PERKARA PENTING SEBELUM & SEMASA MEDITASI 18

9 INOASI 23

1! "ADANGAN AKTIITI 25

11 PENUTUP 26

12 RUJUKAN 28

13 LAMPIRAN


3/29

!.0 PENGENALAN

M#$%'(% '$')'* (+'+ ,'-' +.+/ 0#)'%* $%-% /%' +.+/ 0#0%)%/% /#'$''. ,%' ''+

(%/' '. )#%* #-0'.'' I.% $%)'/+/'. $#.'. #-+)'. /')% 0#0'./%/'. (+'+

/#'$''. '%. #-#.+ +.+/ 0#0+' $%-% /%' #-%'(' $#.'..' $'. 0#.'$%/'..'

/#%'(''. /%'

M#$%'(% '$')'* ('+ -(#( (#0+)''$% 0#)')+% #.')'0'. (#,'-' #-+( '$' 0%.$'

$%-% (#.$%-% ')'++. #-$'' '.'/ #-#:''. #.+/ 0#$%'(%; #'% *'.' ('+ '.

%'('.' $%')%/'(%/'. #.#-%'..' (#''% ' #-/'''.

'

$#%.%(% 0#$%'(% '$')'* ' -(#( 0#.') $% '>'* /'>')'. )+.'-% 0#)')+%

#0#-*'%'. $'. /#(#$'-'. /+(


4/29

M#.+-+ "-'#. # ') 1989; #%/'. $')'0 H+(('%. & B*+(*'. ?2!1!@; '*'>'

#-$'' #.#-'.'. )'%. #-/'%'. 0#$%'(% '. 0#.#/'./'. /0.#. (##-% -#)'/('(%;

/.(#.-'(%; 0#.+'* /#'$''. /#(#$'-'.; #.'.+.'. -(#( #0%/%-'. )%/') $'.

0#.#/')/'. %./'* )'/+ #0#-*'%'. /#.$%-%

"-$(' # ') 2!!4; #%/'. $')'0 H+(('%. & B*+(*'. ?2!1!@; 0#.''/'. '*'>'

#0#.+/'. $#%.%(% 0#$%'(% (#,'-' #-'(%.') #-$'('-/'. '-'0##- -'$%(%.') $'.

/)%.%/') B#)%'+ 0#.$#%.%(%/'. )'%*'. #-(#+ (#''% 0#$%'(% (#/%-'.'C

1@ L'%*'. #-(#+ 0#.#$%'/'. #/.%/ '. 0#0#-% #.#-%'. '. /*+(+(

$'. #)'(

2@ M#)%'/'. 0'.'0'.' '*'%'. -#)'/('(% (#0'(' -(#( )'%*'.

3@ M#)%'/'. -#)'/('(% )%/

4@ K#'$''. '. 0#.#'/'. /#.$%-%

5@ P#.+.''. /#0'*%-'. /+( /#.$%-% ''+ ' $#.'. 0#)'/+/'. '0')'. 0#$%'(% %.%

'/'. 0#0#-%/'. )#%* '.'/ /##.'.'.; -#)'/('(% %:%/') $'. /#(#%0'.'. (%/)%/')

T#-$'' '.'/ #.%( 0#$%'(%; #'% /#'.'/'..' 0#0+.'% #0' +.(+-

#-('0''. %'%+ )/'(% '. #.'. $#.'. /#0+./%.'. (#$%/% '.+'.; (+- (#)#(' '.

/*+(+( (##-% $+$+/; #-'-%.; #-')'.; ''+ $')'0 /#$+$+/'. )'%.; +0+'. #-*'%'.

(##-% #-/'''. %)%*'. %.$%%$+ ''+ (# #-/'''.; #/; ''+ (#.('(% .''( %+; (#-' (%/'

#-+/' (##-% 0#0%'-/'. '.+'. $''. $'. #-% (#,'-' (#0+)''$% '.' 0#.*'/%0%

0#-#/'


5/29

M#$%'(% #-'*'% /#'$' 2 /0.#. +'0' %'%+ Transcendental Meditation $'.

Mindfulness Meditation Transcendental Meditation $%/#0'./'. )#* M'*'-(*% M'*#(*

% '$' '*+. 1958 M#$%'(% #.%( %.% 0#-+'/'. )'%*'. '. ')%. 0+$'* $%)'/+/'. $%

0'.' %' 0#)%'/'. #.+)'.'. (#+'. 0'.-' ''+ +.% /+$+( ''+ /#-'0' (#''% #/

#-*'%'. P#.+)'.'. (#+'. 0'.-' 0#.'$%/'..' (#(+'+ '. #-)+ $%#-% #-*'%'.

$'. 0#-+'/'. #0' +.+/ /#0')%/'..' '$' '(') ''%)' 0%.$' (#$'. 0#.#0'-'

M#.+-+ F-#0 # ') 1973; #%/'. $')'0 D'# F-%( ?2!!5@; 0#.''/'. '*'>'

)'%*'. ''+ '0')'. Transcendental Meditation 0#0+.'% ##-'' '#$'* #-0'(+/ $''

0#.+-'./'. #/'.'. $'. /#%0'.'.; /#(%*''. '. '%/; 0#0#-% )#%* #.'';

0#.%./'/'. /.(#.-'(%; 0#.+-'./'. (#'-'. 0'(')'* $'. 0#.%./'/'. /#.'''.

/#.$%-%

Mindfulness Meditation '$')'* $%-++/ (#''% #-*'%'. %.$%%$+ '. ('/('0' '$'

#.')'0'. '. #-)'/+ $')'0 #-%(%>' 0'(' /%.% ?K''%..; 1994 $')'0 #%/'.

H+(('%. & B*+(*'.; 2!1!@ M#.+-+ "-'+; 2!!7 $')'0 #%/'. T-'%( # ')?2!11@

0#.''/'. '*'>' mindfulness meditation $%/#.')% (#''% /#'$''. 0#.') '. #-*'(%)

$'-%'$' #.+0+'. )+.'-% #-*'%'. (#(#-'. '$' (+'+ #.')'0'. 0'(' /%.% $% $')'0

#.$#-%''..'; 0#.'); /.%% $'. '(#/ #0(%; $% $')'0 (+'+ ,'-' '. ('/('0'

M#.+-+ B->. & R'.; 2!!3; $')'0 #%/'. T-'%( # ')?2!11@ 0#.''/'. '*'>'

mindfulness meditation %')'* #-#:''. /#(#$'-''. $'. #-*'%'.; $% 0'.' %' 0#.#.+/'.

/#,#.$#-+.'. +.+/ #.%./''. /#*%$+'. (#'' L'%*'. 0#$%'(% 0#.')'//'.

%.$%%$+ +.+/ 0#.%/' $')'0 /#(#$'-'. +/'. #-$'('-/'. #.')'0'. $')'0'. 0#-#/'

'. #-)'/+ '$' (#%' #-%(%>' (##-% #0'.$'.'. $'. +.%'. ?B'#-; 2!!3 $')'0

#%/'. T-'%( # '); 2!11@

B#-$'('-/'. /'%'. $')'0 (%/)% (+/'. $%$''% '*'>' #-$'' *++.'. '.'-'

mindfulness $'. -#('(% (+/'. ?K## & '.; 2!!8 $')'0 #%/'. T-'%( # '); 2!11@ M#-#/'

0#.$''% '*'>' mindfulness %')'* 0#0+.'% /'%'. /#'$' /+( #-%(%>'; $% 0'.' %'

0#-+'/'. %.%'% $')'0 -#('(% /#0+.,'/ (%/)% $')'0 (+/'. P#.+)%( 0#.#-'./'.

'*'>' ')% '. ,#.$#-+. $')'0 '*' /#(#$'-'. '. +' )#%* (#-+' '$' #.')'0'.

/#'$''. ')%-'.


6/29

.0 SEJARAH

M#$%'(% #)'* $%/#.')% $% I.$%' $')'0 ''0' B+$$*' (#'/ )#%* $'-% 7!!! '*+. '.

)')+ $'. #-+( #-/#0'. (#-' $%'0')/'. )#* (#'*'%'. 0'('-'/' $% .#'-' %0+- $'.

'-' (#*%.')'* (#/'-'. M#$%'(% #)'* #-,'' $')'0 (#'-'* 0'.+(%' (#''% (')'* ('+

,'-' +.+/ 0#.%./'/'. /##.'.'.; /#'*'%''. $'. /#$'0'%'. $')'0 /#*%$+'.

D%#-/#.')/'. )#* M'*'-(*% M'*#(* % '$' '*+. 1958

• M%&'*' +& ,- - P*%12

T%$'/ '$' '. %$'/ (#'-'* 0#$%'(% #-0+)' T#'%; '-' '*)% #-#.$'' '*>'

0#$%'(% #)'* $%-'/%/'. (#'/ -%+'. '*+. '. )')+ )#* '-' #0+-+ S##-%

-'/%( 0%(%/; 0#$%'(% 0+./%. $%)'/+/'. )#* (+/+ S*'0' '. $% #-,'' $''

#-*++.'. )'.(+. $#.'. $+.%' -*

• 0003000 SM

M#$%'(% #)'* $%#)'(/'. $% +/++/+ H%.$+ /+. S#'/ %+; 0#$%'(% 0#.'$%

'*'%'. #.%. $'-% ''0' %.%

• T2 5## SM ( -%&'*' &&2)

S##)'* 0#)'/+/'. 0#$%'(% ,'/-' $% '>'* *. B'.'.; S%$*'-' G'+'0'

0#.$'' #.,#-'*'. H') #-(#+ 0#.%-'/'. #'' #.%..' 0#$%'(%

• A& 7% M

S#+'* /#)0/ %'-'>'. /-%(%#. '. #-.'0' D#(#- F'*#-; 0#.'(%./'. $%-%

$'-% /#-'0'%'. $+.%' $'. *%$+ $')'0 /#(#$#-*'.''. M#-#/' #-%'(' #-0#$%'(%

+.+/ )#%* 0#.$#/'/'. $%-% $#.'. T+*'. S#-%+ '*+. /#0+$%'.; 0#$%'(% 0#.'$%

'*'%'. /#%''. $'-% +0' /-%(%#.

• T2 !000 M*%2' ( -%&'*' &8- '*8- )

P'$' 0'(' %.%; #-$'' /#)0/ 0+()%0 '. #-.'0' S+% N'0' #-(#+ $%'0%)

$'-% .'0' /'%. >) /'('-; (+; '. %'(' 0#-#/' '/'% Meditasi sufi $%)'/+/'. +.+/

)#%* 0#.$#/'/'. $%-% $#.'. ('. #.,%'

http://adisucipto.web.id/bukuhttps://en.wikipedia.org/wiki/Desert_Fathershttps://en.wikipedia.org/wiki/Christian_meditationhttps://en.wikipedia.org/wiki/Christian_meditationhttp://adisucipto.web.id/muslimhttp://adisucipto.web.id/bukuhttps://en.wikipedia.org/wiki/Desert_Fathershttps://en.wikipedia.org/wiki/Christian_meditationhttps://en.wikipedia.org/wiki/Christian_meditationhttp://adisucipto.web.id/muslim


7/29

• A98 T2 !500 M*%2' ( -%&'*' 78'7 )

M'-%. L+*#- %$'/ (#++ $#.'. -'/%( %)0+ /#'%.'. D%' )#%* 0#.+/'%

0#0',' K%' %.%) $'-% '$' 0#0',' 0'.#-'0'.#-' A/%'.'; #-#' /')%/

R0' 0#.#/'. #.'-+* %'-'>'.%'-'>'. '. 0#.''- 0#$%'(%

• T2 !;6"

M'*'-%(*% M'*#(* % 0#0#-/#.')/'. #/.%/ 0#$%'(% '. '*'-+ M'*'-%(*%

M'*#(* % 0#-'%* /#)0/ 0+(%/ *# B#')#( (#''% -'. '. #-'

A/*%-.'; 0#$%'(% 0#.')'0% /#'./%'. $% $+.%' '-' (#-' 0'(%* #-+(

#-/#0'. *%.' (#/'-'.

M#$%'(% '$')'* 0#-+'/'. %)0+ #.#'*+'. -'$%(%.') '. $'' 0#0'.+

(#(#-'. 0#.#)'-'(/'. ++* $'. %/%-'..' 0#.'$% )#%* ##/%; (#*%.' 0#0)#*/'.

-'. #-(#+ $'' 0#.'' /#(#%0'.'. 0#.') $'. 0#.,''% /##.'.'. '.

0#.$')'0 M#$%'(% +' )#* $%+.'/'. (#''% %.$'/'. -##.% $'. -'>''. $')'0

0#0'.+ #)''% '.+'. $'-% (#% %:%/') $'. (%/)%

https://www.mum.edu/about-mum/about-maharishi-mahesh-yogi/https://en.wikipedia.org/wiki/Maharishi_Mahesh_Yogi#Association_with_the_Beatleshttps://en.wikipedia.org/wiki/Maharishi_Mahesh_Yogi#Association_with_the_Beatleshttps://www.mum.edu/about-mum/about-maharishi-mahesh-yogi/https://en.wikipedia.org/wiki/Maharishi_Mahesh_Yogi#Association_with_the_Beatleshttps://en.wikipedia.org/wiki/Maharishi_Mahesh_Yogi#Association_with_the_Beatles


8/29

3.0 TEORI MEDITASI DARI SEGI AGAMA

'@ A'0' B+$$*'

D')'0 ''0' B+$$*'; 0#$%'(% 0#-+'/'. (')'* ('+ '0')'. #.+'*'.

/#(#$'-'. $')'0 (+(+.'. '. )+'( '. $%'0'-/'. $'. $%-#/0#.'(%/'. )#*

#.'.+ B+$$*' (#''% ')' +.+/ 0#.'>') .'(+; /#/*%)''. $'. +.+/ 0#0'.+

(#(#-'. '. 0#)'/+/'. 0#$%'(% +.+/ 0#.++ /# '*' N%-'.' ?/##'('.@

@ A'0' I()'0

M#$%'(% 0#-+'/'. (')'* ('+ -(#( #)'/('.''. '. #-$'('-/'. ''(

/.(# /#+*'.'. ?teologis@; %'%+ $#.'. 0#.'+./'. '.'-' +.(+- #)%( $'.

'/%%% 0#$%'(% O)#* %+; /.(# 0#$%'(% $')'0 I()'0 $%/#.')% (#''% (#+'. %/%-

'. #-++'. +.+/ )#%* 0#.#.')% T+*'. S#,'-' #%0)%; :%/%- #-'(') $'-%

'*'(' A-'; %'%+ $:'/'-'; '$:/+-+; $:%/- '. #-#-% 0#.#+ $'. 0#.%.'%

A))'*


9/29

4.0 KESAN LATIHAN MEDITASI TERHADAP FISIOLOGI

1@ S%(#0 /'-$%'(/+)'- $'. /'$'- .'$%

K'%'. )'0'+ 0#.+.+//'. '*'>' 0#$%'(% 0#0#-% /#('. '. #-#:' /# ''(

/'-$%'(/+)'- #-'.+. /#'$' #.%( '0')'. 0#$%'(% '. $%)'/+/'. I.$%%$+ '.

0#.'0')/'. 0#$%'(% '. 0#0+.'% /0.#. '/% (##-% %(+')%('(% '.-%/; #-:%/%-

$'. '' #.+0+'. '. 0#0'>' /#'$' #-'(''. #0%-' '/'. ,#.$#-+. 0#.%./'/'.

/'$'- $#.+'. '.+. 0'.'/')' %.$%%$+ '. 0#.'0')/'. 0#$%'(% '(% (##-%

Transcendental Meditation, R#)'/('(% B#.(.; $'. K#(#$'-'. B+$$*' (#,'-' '0.'

0#0'>' /#'$' #.+-+.'. /'$'- $#.+'. '.+.

'))',# $'. B#.(.; 1972 $')'0 #%/'. H+(('%. & B*+(*'. ?2!1!@ 0#.,'$'./'.

'*'>' '% (#-'. #('/% /)%.%/'); +-'' /'$'- '.+. )#* #-/+-'. (#'.'/ 35

$#.+'. (#0%.% (#0'(' 0#)'/+/'. Transcendental Meditation K#++('. %.% #)'* $%('*/'.

)#* (#/+-'./+-'..' %' /'%'. '. )'%. $')'0 /'%'. )'0'+ )#* M+-* $'.

D.'.; 1999 $')'0 #%/'. H+(('%. & B*+(*'. ?2!1!@ P#0#-*'%'. #.%. )'%. $%+'

)#* B. # ') 1984 $')'0 #%/'. M%)#( I N#')# ?2!1!@ '. 0#.$''% '*'>'

#.+-'.'. $')'0 /'$'- '.+. '. $%,''/'. '$' '0')'. Transcendental Meditation

'$')'* )#%* #('- #-*'(%) #-'.$%. $+$+/ (#,'-' (#.' $#.'. 0'' #-++ D#)0.#;

1984 $')'0 #%/'. M%)#( I N#')# ?2!1!@ +' 0#.$''% '*'>' 52 (+#/ 0#0+.'%

/'$'- '.+. '. )#%* -#.$'* (#$%/% (#0'(' 0#$%'(% $'-%'$' 0#-#/' #-'$' $')'0

/#'$''. -#*' P#.#0+'. %.% #-,'.'* $#.'. S0%*; 1975 $')'0 #%/'. M%)#( I N#')#

?2!1!@ '. 0#.#'(/'. '*'>' /#('. 0#$%'(% )#* +' $%*'(%)/'. )#* './''. '.+'.

/#/+''. ''+ $#.'. *'.' $+$+/ (#,'-' (#.'

M#.+-+ G)+#,/ $'. S-)#; 1984 $')'0 #%/'. M%)#( I N#')# ?2!1!@ 0#.''/'.

'*'>' #-$'' #.%./''. #-(#++'. $')'0 /'%'. )%#-'+- '*'>' 0#$%'(% 0+./%.

0#0+.'% #.(% +.+/ 0#)#'/'. ##-'' #.+/ #.'/% /'-$%'(/+)'-; $'. +'

0#.+-'./'. /#('. #/'.'. $'. #.'/%'. /-.%/ ''+ /#%$'/(#(+'%'. %.$'/ ')'(

/#,#0'('. S#,'-' /*+(+(; /'%'. '))',# $'. B#.(.; 1972 $')'0 #%/'. M%)#( I N#')#

?2!1!@ 0#)'-/'. '*'>' #-$'' #.+-'.'. /#'-' *%#-/)#(#-)#0%' $'. #/-%(

'.%.' 0#)')+% #.+.''. -#)'/('(% $'. Transcendental Meditation


10/29

N'0+. #%+; 0#.+-+ B. # ') 1984; $')'0 #%/'. M%)#( I N#')# ?2!1!@ '*'>'

#.+-+.'. /'$'- .'$% $%$''% *'.' #-)'/+ /#'$' #.'0') 0#$%'(% '% #0* './'

'.'.

2) T#/'.'. $'-'* $'. *%#-#.(%.

T#-$'' +/% /+/+* $')'0 /'%'. )%#-'+- #-+''. '*'>' 0#$%'(% 0#0'.+

0#.+-+./'. #/'.'. $'-'* '$' #('/% '. normotensive ''+ (#$#-*'.' *%#-#.(%

M#.+-+ M+-* $'. D.'.; 1998 $')'0 #%/'. M%)#( I N#')# ?2!1!@ 0#.+.+//'.

'*'>' #-$'' #.+-'.'. /#'-' $')'0 (%()%/ #('/% (#'.'/ 25 0%)%0##- 0#-/+-%

?00H@ ''+ )#%* M#-#/' (##-+(.' 0#.+.+//'. '*'>' 0#$%'(% $'' 0#.+-+./'.

#/'.'. $'-'* '/%' $'-%'$' #.+.,+'. (#/+0+)'. #('- '. 0#.#/'. (%(#0

#-#$'-'. $'-'* $')'0 #)''% '*'%'. '$'. M#$%'(% +' 0+./%. 0#0'.+0#-#*'/'. /#,%) '. 0#.'>') (')+-'. $'-'* %+ (#.$%-%; $'. ''%)' %+ #-)'/+;

/#'.')'. '. #-*'(%) $'-%'$' $%.$%. (')+-'. $'-'* '/'. 0#0'.+ 0#.+-'./'.

#/'.'. $% $')'0 (')+- $'-'* #-(#+

'))',# $'. B#.(.; 1972 $')'0 #%/'. M%)#( I N#')# ?2!1!@ 0#)'-/'. '*'>'

(#-'0'% 22 #('/% *%#-#.(% '. 0#0+.'% 0%. #/'.'. $'-'* (##)+0 0#$%'(% '$')'*

15!94 00H $'. 0#-#/' %$'/ 0#0+.'% #.')'0'. #-0#$%'(% (##)+0 %.% S#)#'( 4

*%.' 63 0%.+ 0#.'0')/'. Transcendental Meditation; 0%. #/'.'. $'-'* 0#-#/'

#-+'* /#'$' 14187 00H S.# $'. D#L#; 1976 $')'0#%/'. M%)#( I N#')# ?2!1!@

+-+ #)'* 0#./'% #-#:''. #/'.'. $'-'* $% '.'-' /+0+)'. -'>''. #('/% *%#-#.(%

'. $%''-/'. 0#$%'(% B+$$*' $'. /+0+)'. /'>')'. #('/% *%#-#.(% D')'0 /'%'.

#-(#+ $%$$''% #-$'' #-#:''. (%.%%/'. $')'0 0%. #/'.'. $'-'* /+0+)'. -'>''.

'. $%''- 0#$%'(% #-(#+

3@ S%(#0 -#(%-'-% $'. 0#')%/

M+-* $'. D.'.; 1998; $')'0 #%/'. M%)#( I N#')# ?2!1!@ 0#.''/'. $')'0

/'%'. 0#-#/' '*'>' $')'0 4! /'%'.; 0#$%'(% $'' 0#.+-'./'. #.'0%)'. /(%#.

?$')'0 (#(##.'* /#( (#*%.' 55@; #.*'+('. /'-. $%/(%$' ?$')'0 (#(##.'* /#(

(#*%.' 5!@; $'. /'$'- #-.''('. ?$')'0 ##-'' /#( 1 .''( (#0%.% $#.'. +-'' 12

*%.' 14@


11/29

K'%'. )'%. 0#.,'$'./'. '*'>' #.'0') 0#$%'(% )#* 0#.'*'. #-.''('.

0#-#/' $#.'. )#%* )'0' #-'.$%. (+#/ /'>')'. $#.'. '.' (#'-'. /#('. /#('/%'.

'. #)'( K'%'. %.% 0#.#('*/'. '*'>' 0#$%'(% 0#.+-+./'. /##-)+'. '$'. +.+/

#.'' $'. +' /##-)+'. /(%#. +.+/ 0#0'.+ 0#0#')%(0'/'. #.'' #-(#+

K'%'. %.% +' 0#.$''% '*'>' /#('. *%#-.'(% #-)'/+ *'.' $')'0 /#'$''. '(%

#-'.$%. )'%*'. 0#$%'(% (#,'-' '/%

4@ K##'.'.

D')'0 /'%'. M+-* & D.'.; 1999 $')'0 #%/'. M%)#( I N#')# ?2!1!@ '.

0#)%'/'. 0#$%'(% '(%; %' 0#.+.+//'. '*'>' #-$'' #.+-'.'. $')'0 /##'.'.

; ('0' (##-% '. #-$'' $')'0 #.'0%)'. /(%#. R#)'/('(% %(%)%/') (%(#0 0#.+0'. /#'$' #.+-+.'. /##-)+'. #.'' '$'.; 0#0#-)'*'./'. #-.''('. $'.

0#.'*'/%/'. *-0. #-/'%'. $#.'. #/'.'.

5@ A/%%% K-%()

M#$%'(% '$')'* #-/'%-'' $#.'. #-+'*'. '. #-)'/+ $% $')'0 (-+/+- '/

H):#) # ') 2!11; $')'0 #%/'. T-'%( # ') ?2!11@ 0#.$''% '*'>' (')'* ('+ '*'%'.

'/ '. #-*'(%) )#* 0#$%'(% '$')'* /-# -#-.'); $% 0'.' %' 0#)%'/'. +.(%

#/(#/+% (##-% 0#-'.,'.; 0#0+' /#++('.; #.*'/%0'.; #-'.$%.'. %$#' $'.

0#0-% B'*'%'. '/ %.% +' 0#0#-% /#('. /#'$' -#('(%

T-'%( # '); ?2!!6@ +' 0#.''/'. '*'>' )'%*'. 0#$%'(% 0#.'/%/'. '*'%'.

'/ '. .''; $% 0'.' %' 0#0+'/'. '*'%'. #-(#+ )#%* #-(#$%' (#,'-' --#((%

(#0'(' 0#)'/('.'/'. +'( (#)#'( #-0#$%'(% M#.+-+ L':'- # ') 2!!5; $')'0 #%/'.

T-'%( # ') ?2!11@ 0#.''/'. '*'>' Mindfulness Meditation 0#0#-% /##')'. '$'

/'>'('. '/ '. #-)%' $#.'. #.+/'-'. #-*'%'. $'. /#'$''. #-(#(% '$'. H') %.%

/#-'.'; 0#.+-+ H):#) # ') 2!!7; $')'0 #%/'. T-'%( # ') ?2!11@ 0#.''/'. '*'>'

Mindfulness Meditation 0#0'>' /#'$' #.%./''. ')%-'. $'-'* /# '*'%'. -#-.')


12/29

5.0 KESAN LATIHAN MEDITASI TERHADAP PSIKOLOGI

1@ K#%0'.'.

M+-* & D.'.; 1999 $')'0 #%/'. M%)#( I N#')# ?2!!6@ 0#.''/'. /'%'.

'. $%/#.') '(% (#'.'/ 1!! /'%'. 0#0#-% +0+'. /#'$' *++.'. '.'-' 0#$%'(%

$'. /#%0'.'. T#-$'' #-/'%'. '*'>' 0#$%'(% 0#0#-% #.+-+.'. $')'0 #.+/

/#%0'.'. '/+ $'. /-.%/ L%::; 2!!! $')'0 #%/'. M%)#( I N#')# ?2!!6@ '/%.

'*'>' +.+/ 0#.''(% /#%0'.'.; 0#$%'(% 0#-+'/'. ('+ %.#-#.(% %)%*'.

P#.#)%$%/'. #-)+ $%#-% #-*'%'. #-0'(+/ D#B#--; 1982 $')'0 #%/'. M%)#( I

N#')# ?2!!6@ '. 0#./'% 36 >'.%' >'-' +' ?0%. +0+- 71@; 83 $'-%'$' 0#-#/' '$')'* '.$'; $')'0 ('+ /'%'. 2!0%.+ '. $%-#/' +.+/ 0#.%)'% /#('. Mindfulnes Meditation

#-*'$' #')' /#%0'.'. $'. /#0+-+.'. S+#/ $%%)%* /#-'.' '$+'. /-.%/

/#%0'.'.; /#'/+'.; /##'.'.; /#)#%*'.; %.(0.%'; (#$%*; $'. %(+%(+ (0'%/ S##)'*

0#.')'.% )'%*'. 0#$%'(% #-(#+; $%$''% '*'>' 0#$%'(% #-(#+ 0'0+ 0#.+-'./'.

#')' /#%0'.'. $'. /#0+-+.'.

2@ K#+'''. #-(#+')

B->.; F-# $'. D('-; 1984 $')'0 #%/'. H+('%. & B*+(*'. ?2!1!@ #)'*

0#)'/+/'. /'%'. '$' (#.(%%%% %(+') $')'0 /')'.'. #.'0') 0#$%'(% B+$$*' $#.'.

0#.+.'/'. -#/' #.+/ -''(,' $'. /+0+)'. /'>')'. P'(,' +%'. $%)'/+/'. (##)'* 3

+)'. 0#.'0')/'. 0#$%'(% /#-'( S#.(%%%% %(+') $%+/+- )#* '0'. #.#.')'. $'.

$%(/-%0%.'(% $#.'. 0#.+.'/'. ,'*'' )'0+ M#-#/' 0#)'-/'. '*'>' #-$''

#.%./''. (%.%%/'. $')'0 (#.(%%%% %(+') (#)#'( -'>''. 0#$%'(% K'%'. )'%. +'

0#)'-/'. #-/'-' '. ('0' %'%+ #.+-+.'. $')'0 '0'. %(+') $'. 0#.%./'/'.

/#''0'. '+$%-% (#)#'( #-0#$%'(% ?K#%*)#- # ') 1981 $')'0 #%/'. H+(('%. &

B+(*'.; 2!1!@ K'%'. )'%. +' 0#)'-/'. '*'>' #-$'' #.%./''. /#+'''. %0'#-%

%(+'); #.%./''. /#+'''. #-*'%'.; #.+-'.'. +.% #-(#+'); 0#.%./'/'. -#'/(%

0'('; $'. 0#.%./'/'. /#)'+'. #-(#+') 0- ?J#$-,:'/ # ') 1986 $')'0 #%/'.

H+(('%. & B*+(*'.; 2!1!@


13/29

3@ M#0-% $'. /#%'/('.''.

J#$-,:'/ # ') 1986 $')'0 #%/'. H+(('%. & B*+(*'.; ?2!1!@ 0#)'-/'. '*'>'

)'%*'. Transcendental Meditation $'' 0#.'./'/'. -#('(% '. %.% '$' +%'.

/#%'/('.''. ..#-') P#.#)%$%/ )'%. +' 0#)'-/'. '*'>' #-$'' *'(%) $'''.

'. ('0' $')'0 #.%./''. /#+'''. /.%% ?#-0' # ') 1982 $')'0 #%/'. H+(('%.

& B*+(*'.; 2!1!@ K'%'. #-*'$' #.'0') Transcendental Meditation (#,'-' +0+0.'

$%)'-/'. '*'>' #-$'' /#('. (%% '$' /#%'/('.''.; -#$ (#/)'*; /#+'''.

#0#)''-'.; (#-' 0#0-% './' '.'. $'. #.$#/ ?"-'.(. # ') 1991 $')'0 #%/'.

H+(('%. & B*+(*'.; 2!1!@

4@ K-#'%%% $'. /#.'''. /#.$%-%T#-$'' *'(%) /'%'. '. 0#)'-/'. #-/'%'. 0#$%'(% $'. /-#'%%% P#./'%

Transcendental Meditation 0#)'-/'. '*'>' #-$'' #.%./''. '/%%% $')'0 )'%*'.

0#$%'(% #-(#+ ?B')) # '); 198! $')'0 #%/'. H+(('%. & B*+(*'.; 2!1!@ N'0+.

#%+; #.#)%$%/ )'%. %$'/ 0#.#0+% (#'-'. #-/'%'. $% '.'-' 0#$%'(% $'. /-#'%%%

?OH'%-# # ') 198! $')'0 #%/'. H+(('%. & B+(*'.; 2!1!@ K#.'''. /#.$%-% '$')'*

#0%/%-'. '. 0#-+'/'. 0')'0' +'0' #.'0') 0#$%'(%

F'#$'* )'%. #-0#$%'(% '$')'* C

F%/%-'. '. #)'(

R#)'/('(% '. 0#.$')'0

K##.'.'. %>'

K#*%)'.'. #.+-'.'. (-#((

M#.%./'/'. /#'/%.'. $%-%

K#(%*''. #-'0'* '%/

P#.%./''. #.''

M#)'0'/'. -(#( #.+''.

M#.%./'/'. $'' /-#'%

M#0'.+ 0#.#-/'% 0'(')'* (#.$%-%

M+$'* #-'.% 0#.*'$'% ,''-'.

M#0#-''0/'. (#.(%%%% '.,'%.$#-'

T#/'.'. $'-'* #-/+-'.'.


14/29

M#.%./'/'. %.+%(%

6.0 ISUISU BERKAITAN

1@ P#.*'-'0'. ' $% M')'(%'

B'$'. #-%.% I()'0 $% M')'(%' 0#)'-'. +0' 0+()%0 0#)'/+/'. ' A)'('..';

)'%*'. %(%/') '(') $'-% N#'-' I.$%' %+ 0#.'.$+.% #)#0#.#)#0#. H%.$+ '. )#*

0#-('//'. +0' 0+()%0 S#'*'%'. 0+()%0 0#.'.' 0#$%'(% (#''% (#(+'+ '.

*'-'0 $%)'/+/'. )#* +0' I()'0 $#.'. ')'('. '*'>' 0#$%'(% 0#-+'/'. ''-'. ''0'

)'%.; '%+ ''-'. H%.$+ $'. B+$*' D'. 0#.+-+ 0#-#/'; (+'+ -'/%/; -%+');''+ %'$'*

''0' )'%. %$'/ )#* $%#-'/'. $% $')'0 I()'0

2@ Mindfulness Meditation $'. *++.'..' #-*'$' %$'. #-+''.

L'%*'. 0#$%'(% #-+'0'.' Mindfulness Meditation '.'/ 0#.$'' #-*'%'.

$'-%'$' ('%.%( .#+- +.+/ 0#./'% ''+ 0#.#)%$%/ #.'. /#('. '*' /#(#$'-'. $'.

#-'+-'. 0#)')+% )'%*'. 0#.') (#-' $'-%'$' '/'- #-'% (%/ '. #-0%.' $')'0

#0'.+.'. ''+ #0#.+//'. %.$%%$+ $'. *++.'. %.#-#-(.')

M#.+-+ L+$>% # ') 2!!8 $')'0 #%/'. M%)#( IN#')# ?2!11@; Mindfullness Meditation %$'/ 0#0#-)+/'. (%(#0 /#''0''. ''+ /##-,'''. M')'0' mindfulness

meditation %.% '$')'* +.+/ 0#.#/')/'. '*' /#(#$'-'. (#%' #-%(%>'; %$'/ 0#.%/' $%-%

%.$%%$+ $'-%'$' /#/+''. /#'$' (#(+'+ /##-,'''.; #0%/%-'. ''+ #0(%; $'. )#* %+;

%' $'' 0#0'.+./'. $#-%' '. )#%* #('- $')'0 /#(#%0'.'. #0(% $'. /#(%*''. $%-%

T++'. 0#$%'(% %.% $% $')'0 B+$$*%(0 '$')'* +.+/ 0#.%./%-/'. #.$#-%''. $'.

0#.'.'0 #)'( /'(%*'.

O)#* %+; 0#$%'(% 0#0+.'% #-'.'. #.%. +.+/ $%'0')/'. )#* #('/%

#-+''. T#-$'' '.'/ #.'/% /'-$%'(/+)'-; $%'##(; /'.(#-; $'. #.'/% /-.%/

'. )'%. '. $%(#'/'. )#* '/- '' *%$+ '. $%+'*(+'%; $'. '' *%$+ '.

0#0#.+/ #.+'*(+'%'. +'0' ''+ -'>''. '0'*'. +.+/ /#'.'//'. /#'$''.

#-+''. T#-$'' ##-'' ,'-' 0#$%'(% %.% /#0+./%.'. 0#0#.'-+*% (%' (#(#-'.

'. 0+$'* #-(%.+. ''+ /#+'''. +.+/ +)%* /#%$'/+'''. $'. #.'/%


15/29

I.% '$')'* #-0'(+/ C

1@ M#.+-'./'. #-(#(% /#('/%'. '. 0#)'0'+

2@ M#.%./'/'. /#+'''. +.+/ )#-'.(% /#('/%'. $'. /#%$'/+'''.

3@ M#.+-'./'. #/'.'.; /#%0'.'. ''+ $#-#(%

4@ M#.%./%-/'. #.$'(%. $'. )#* %+ 0#0#-% /#('. ('0%.'. $'-%'$'

#-+''. analgesic, anxiolytic ''+ '.%$#-#(%

5@ M#.%./'/'. /#+'''. +.+/ #-%.$'/ '$' %)%*'. #-'.+. /#'$'

-'>''. #-+''. ?(#''% ,.*; /#%/' #('/% 0#0+' /#++('. 0#.,'-%

%)%*'. /#$+'@6@ M#.%./'/'. /##+*'. -'>''. #-+''.

7@ M#.%./'/'. 0%'(% +.+/ '' *%$+ '. 0#)%'/'. $%#; '/%%% %:%/');

/#'%*'. 0#-// ''+ %./'* )'/+ '. )'%.

8@ M#0#-/''/'. *++.'. %.#-#-(.') $'. ((%')

9@ M#0'%/% )')+'. $')'0 %)%/') '. 0#0#-% /#('. '$' /#(%*''. (##-%

(%(#0 ('-' '+.0%/; +.(% .#+-#.$/-%.; $'. (%(#0 %0+. ++*

O)#* %+; )'%*'. mindfulness meditation /#0+./%.'. ,'-' '. #-/#('. +.+/

0#.'+- '/ (#,'-' (%%; #.$/-%.; $'. +.(% %0+.; 0#0#.'-+*% #0)#*+'*

%(%)%/') $'. (%/)%/') '. ('.' #.%. /#'$' /#(%*''. (#''


16/29

".0 KAJIAN LITERATUR LATIHAN MEDITASI

M#$%'(% 0#-+'/'. '0')'. 0%.$' $'. '$'. 0#0#-% +0+'. /#'$' %.#-'/(%

'.'-' '/; 0%.$'; '$'.; $'. %./'* )'/+ T#-$'' #)''% /'%'. '. 0#.''/'.

'*'>' )'%*'. 0#$%'(% 0#.$-. $'-% (#% %(%)% $'. (%/)% $')'0 #.%./'/'.

-#('(% 0'/(%0+0 ')#S#0#0'..'; 0#$%'(% $')'0 (+/'. $'' 0#.+-'./'. #/'.'.

'$' ')% $'. $%+/%/'. )#* #./'%#./'% '. 0#./'% #.'. 0#$%'(% $')'0 (+/'.

M#.+-+ D- S*'% J*. #') ?2!11@; $')'0 /'%'..' 0#.''/'. 0#$%'(%

0#.+-'./'. #/'.'. '$' ')% -' #-'.$%.'. '. #-%.$'/')'( #-*'$'

**')'0%, %+%'-% '$-#.') ?HPA@ D')'0 /'%'. %.% (#'.'/ 96 ')% 0#.#0'/

$%+.'/'. (#''% (+#/ J'./' 0'(' /'%'. %.% '$')'* (#)'0' )%0' 0%.+; #0' $'.

(#0%.+ +.+/ 0#.#.+/'. /#('. (+(+)'. T++'. /'%'. %.% '$')'* +.+/ 0#.'.'-/'.

(+0'.'. '%- )%+- /-%(') $')'0 0#.+-'./'. #/'.'. ')% -' #-'.$%.'. $#.'.

0#$%'(% K#++('. 0#.+.+//'. '*'>' #/.%/ 0#$%'(% 0#./+-'./'. #/'.'. '$' ')%

0#.#0'/ (#-' 0#.%./'/'. -#('(%

T'0'*'. +)' N%(*% M%(-' #') ?2!13@; $')'0 /'%'..' +)' 0#.''/'. '*'>'

-'' ' '$')'* /+'(' '. #-%.% 0#0#-%.'* %/%-'. (#(#-'. $'-% (#% 0#.') $'.

%:%/') K'%'. %.% 0#./'% #.'. /#('. -' ' $')'0 0#$%'(% #-*'$' +0+'.; %.''.;

#0-(#('. %(+'); (-#( /#-'; *'-''. $'. /#'*'%''. (#(#-'. S#-'0'% 64 (+/'-#)'>'.

'. (%*' (#-' 0#.'0')/'. ' $'-% 1 +)'. *%.' 1! '*+. $%%)%* (#''%

(+#/K#(%0+)'.' /+0+)'. '. 0#.'0')/'. -' ' '$' './' 0'(' '.'.

0#0+.'% #.%./''. #-(.')%; #-*'%'. '. )#%* '%/ $'. #.,''%'. '. '%/

#-'.$%. $#.'. (+#/ '. 0#.')'./'. -' ' '$' './' 0'(' (%./'

S#)'%. %+; B'):#)) A; & A/*'-; L ?2!14 0#./'% %0'/ )'%*'. < M%.$+).#((

0#$%'%. -'%.%.= ?MMTS@ (#)'0' 3! 0%.% ('+ (#(% +.+/ 12 (#(% /# ''( ')# S#-'0'%

42 #(#-' $%+.'/'. (#''% (+#/ (#-' $%'*'% /#'$' /+0+)'. %.#-#.(% $'.

/+0+)'. /'>')'. K'%'. /+'.%'% %.% $%'.')%(%( 0#.%/+% (/- -' $'. '(,'

#-$'('-/'. -'%. U%'. #( $%+.'/'. P#.$'''. /'%'. 0#.''/'. P-'0 MMTS


17/29

0'0+ 0#.%./'/'. 0%.$+).#(( $'. 0#.('%)/'. /#('. #0(% .#'% $')'0 /')'.'.

$')'0 ')#

J+(#-+; D*''); P ?2!15@ 0#.''/'. 0#$%'(% 0#0#-% /#('. #-*'$' -#0#('.

*-0. $'. -#('(% (+/'. K'%'. %.% 0#.+)'( 0'.'' %(%)% *'(%) -#0#('. *-0.

/#-'.' 0#$%'(% #-$'('-/'. /'%'. ('%.%%/ '. )'0'+ M#.+-+ /'%'. %.% 0#$%'(% (#)'0'

2! 0%.% #-('0''. $#.'. %$+-'. 8 '0 S#,'-' /#(%0+)'.'; M#$%'(% 0#.%./'/'.

-#0#('. *-0. #.$-*%. ?#.$-*%.(@; GABA; DHEA; 0#)'.%.; HGH; 0#.%./'/'.

-$+/(% (#-.%. $'. 0#-#.$'*/'. '*' /-%(.

K#('. 0#$%'(% $'. #/.%/ -#)'/('(% $% /')'.'. #0'%. )' (#'/ '$' /#0'*%-'.0#.'-%. ) $%/'%/'. )#* #.#)%$%/ R'; ?2!14@ S+#/ $')'0 /'%'. %.% $%'*'% '$'

%' /+0+)'. %'%+ /+0+)'. 0#$%'(%; /+0+)'. -#)'/('(% $'. /+0+)'. /'>')'. U%'.

/#0'*%-'. )' (#'/ '. $%+.'/'. '$')'* 0#.#)#,#/ $'. 0#.#0'/ +.+/ 0#.+0+)

$'' H'(%) /'%'. 0#.+.+//'. #.%./''. '. /#'-' $')'0 /#0'*%-'. 0#.'-%./'.

)K#$+'$+' /+0+)'. #/(#-%0#. '$')'* #-/#('. $')'0 0#.%./'/'. (#'/'. #.$#/;

0#.#)#,#/ $'. 0#.'-%. )


18/29

#.0 PERKARA < PERKARA YANG PERLU MEMBERI PERHATIAN SEBELUM

DAN SEMASA MEDITASI

I. TEKNIK PERNAFASAN

T#/.%/ #-.''(''. '. #+) +.+/ 0#$%'(% $'' 0#0#-%/'. *'(%) '. 0'/(%0')

P#-.''(''. +' 0#-+'/'. #-(%''. '>') $')'0 0#$%'(% ' M#/'.%(0# #-.''('.

#-$%-% $'-%'$' ##-'' /#)'/+'. (##-% 0#.'-%/ .''( $'. 0#.*#0+( .''( I' +' '/'.

0#)%'/'. ##-'' #-+'*'. /#'$' %.#-/('; +)'. -+(+/; $%'-'0'; %(%'$+

-.' -'/( $'. '/'. 0#0#-% #/'.'. +$'-' $% '-+'-+ S#0'(' 0#.'-%/ .''(;

%.#-/(' )+'- '/'. 0#.#,+ $'. +)'. -+(+/ '/'. 0#.'%/ /# ''( I' +' '/'.

0#0+'/'. $%'-'0' 0#.#,+ ''+ 0#.'$% )##- I(%'$+ -.' -'/( '/'.

#-'0'* (#-' #/'.'. +$'-' $% $')'0 '-+'-+ '/'. 0#.'$% -#.$'* $'. #/'.'. +$'-' $%

)+'- '. )#%* %.% '/'. 0#.)'/ +$'-' /# $')'0 '-+'-+ S#0'(' 0#.*#0+( .''(

+)'; #-/'-' (#')%/.' '/'. #-)'/+ /# ''( %.#-/('; $%'-'0' $'. %(%'$+ -.'

-'/(

II. =ARA DUDUK

P#(#-' )#* $+$+/ $')'0 /#'$''. (#)#(' $'. ('%) P(+- /#$+$+/'. )#*

$%$+$+/ $')'0 /#'$''. (##-% (+- )+(; (+- 0+$'*; $+$+/ $%''( './+; (#%:' $'.

$+$+/ $%''( /#-+(% R''* 1 0#.+.+/'. (+- /#$+$+/'. (#0'(' 0#$%'(%


19/29

III. MUIK

M+:%/0+:%/ 0#$%'(% 0#0'.+ #.'./'. %/%-'. $'. )#%* .'0'. $')'0

0#$%'(%T#-$'' #)''% %.(-+0#.'); .'.%'.;0+:%/ (+'-' ')'0 '. 0#0+' (#)'*

)'* (#$'. #-0#$%'(% $% #.'* *+'.P#-)+ 0#0%)%* 0+:%/ '. #-'(' -%)#/( (#0'('

0#)'/+/'. 0#$%'(%

B>'- M%877 M%&'*'

P'$' %./' '>'); 0#$%'(% '$')'* (#+'* ')' M#$%'(% $'' 0#0'.+ 0#0#-'.%

(-#((; 0#.%./'/'. /#(#*''. %(%/; 0#-%.'./'. .#-% /-.%(; 0#0+' '.$' %$+- )#%*

'%/; 0#-'(' )#%* '*'%' $'. )#%* $'0'%

P'$' %./' )'.+; 0#$%'(% '$')'* (#+'* %.+ /# '-'* '. %$'/ $%/#'*+% H') %.%

$'' 0#0'.+ /%' 0#.+./'/'. 0%(#-% (%'' $%-% /%' K#%/' '.$' 0+)'% #-0#$%'(%;

'.$' '/'. 0#)%*' ''%0'.' )%'-.' %/%-'. '.$' P#0%/%-'. #.'. 0'(' )')+ ''+ 0'('

$#'. '/'. #-$#('/'. $#.'. /##-'$''. '.$' $% 0'(' (#/'-'. K'$'./'$'. 0#0-%

%.% 0#.'/%/'. '.$' $'. #-'$% #-+)'.+)'.J'$%; %/' '.$' 0#0+)'% +.+/ 0#)'/+/'.

0#$%'(%; '.'. (')'*/'. $%-% '.$' #.'. %/%-'. )%'- '.$' I.% '$')'* /.$%(% '. ')'0%

P'$' >'/+.'; '.$' '/'. #)''- +.+/ #-0#$%'(% (#,'-' #.'. $#.'. -#.#'. %/%-'.

'.$'; $'. '.$' '/'. 0#.#0+/'. ##-'' /##)'('. $'. /#$'0'%'.

B#-%/+ '$')'* ##-'' %( (#$#-*'.' #.'. ,'-' +.+/ 0#0+)'% 0#$%'(% B'%

'.$' '. (+$'* #-%'(' 0#)'/+/'. 0#$%'(% %(' 0#.'0'*/'. /0#.'- #.'. '' '.

#)'* #/#-' '%/ +.+/ '.$'

!. S'7+


20/29

A'/'* '.$' $+$+/ $% /+-(% ''+ #-(%)' $% )'.'%; '(%/'. '*>' +)'. #)'/'. $'.

/#')' '.$' $')'0 (%(% #'/ J%/' '.$' 0#0+./+/; %/%-'. '.$' '/'. 0#)''. P%/%-'.

$'. ++* (')%. #-/'% J%/' ++* '.$' (#%0'.; %/%-'. '.$' +' '/'. (#%0'. U.+/

(#0'/%. 0#.+'/'.; ''./'. '*>' /#')' '.$' 0#.#.+* )'.%

. M

"+' $'. '' 0'' '.$' #' #-+/' M#0+/' 0'' 0#0+./%./'. '.$' +.+/

0#.'$% )#%* *'$%- T+-+./'. 0'' $'. %'-/'. '.$'.'. '.$' 0#.'$% )#0+ J%/' '.$'

0#.++ 0''; '.$' '/'. )#%* 0+./%. +.+/ 0#.'+* $'-% %/%-'. N'0+.; #.%. +.+/

0#)'/+/'. '' '. .'0'. '% '.$' B##-'' -'. 0#-'('/'. $#.'. 0#.++ 0''

'/'. '+* )#%* ##/% $')'0 0#$%'(% A$' '%/.' +.+/ #-#/(#-%0#. $'. 0#)%*' '''. #-'(' ')%. '%/ +.+/ '.$'

3. F7*

D')'0 /#('$'-'. %'('; /%' *'0%- %$'/ #-.'* 0#-'('/'. /#*'$%-'. M%(').';

/'$'./'$'. /%' 0#.#.$'-'% 0%) (#,'-' '+%) /#%/' (#$'. (%+/ $#.'. %/%-'.

/%' T%'%' /%' #)'* %' $% #0' ++'. $'. %$'/ %.' '''' #.'. 0#.#0+$%

J'$%; 0#$%'(% '$')'* ,'-' '. %.$'* +.+/ 0#0'.+. *%$+ /%' J%/' %$'/; /%' '/'.

/#*%)'.'. (#'%'. $'-% #.')'0'. 0#$%'(% /'-#.' /%' (#$'. #-'$' $% #0' )'%. $')'0

%/%-'. /%' M'-% /%' )%*' '' '. /%' /+(/'. D')'0 /#*%$+'. %'('; /%' ,#.$#-+.

+.+/ 0#.'0'/'. /+( $#.'. /.(#.-'(% I+ (##-% (%.'- ,'*'' '. #-/.(#.-'(%

T#'% $')'0 0#$%'(%; %/%-'. (#0','0 %+ +(-+ %$'/ 0#0'.+ I+ #-)')+ ''0 $'.

,#.$#-+. 0#0+' /%' ,#' #-'.+ U.+/ /+( $')'0 0#$%'(% #-'-% 0#0#-*'%/'.

$#.'. )#0+ +.+/ '' +. '. '.$' #0'/'. $% +(' /#('$'-'. D%('-'./'. +.+/

0#.+.'/'. .''( (#''% /+( I.% (##-% (#+'* %.+ '. 0#.*++./'. ')'0

$')'0 $'. )+'- G+-+ #. T.% P',/#- 0#.''/'.C

“Perhatian datang entah dari mana. Ia tidak memiliki penyebab. Ia tidak milik siapa pun.”

4. N?*

M#0#-*'%/'. .''( '$')'* ,'-' '. '%/ +.+/ 0#.'./'-/'. $%-% '.$' '$' (''

%.% P#-*'%/'. .''( '.$' ('' 0#.')%- 0'(+/ $'. /#)+'- T%$'/ #-)+ +.+/ 0#.'+- .''( –

*'.' 0#0%'-/'..' (#,'-' ')'0%


21/29

5. M%>2'> N?* A&

J%/' '.$' 0#.')'0% /#(+)%'. 0#)'/+/'..'; '.$' $'' 0#.,' 0#.*%+. .''(

– '. 0#-+'/'. )'%*'. 0#$%'(% /+. P'$' *#0+('. .''( '.$'; $% $')'0 *'%

0#.*%+. ' 0#-#/' '$')'* '0+ '/ $%+.$'. $% $#'.

%.+ '.$'C 0#.'/+% /#*'$%-'. 0#-#/' $'. $#.'. ('. 0#0%.' 0#-#/' +.+/ #-%

0#.%.')/'. K#0+$%'. #-%/'. #-*'%'. )#0+ '$' .''( '.$'

". E-*'

S+)% +.+/ 0#.#)#('%/'. 0#$%'(% %/' '.$' (#$'. #-+'. $#.'. #0(% '.

/+' H') %.% /'-#.' ##-'' #0(% ,#.$#-+. +.+/ #-/#0'. %'/ $'. 0#.')'- $')'0

%/%-'. T#-+'0' -'(' 0'-'*; 0')+ $'. '/+ '. '/'. 0#0+' ,#-%' #-+)'.+)'. $')'0

%/%-'. E0(%#0(% #-(#+ 0#0+' /%' #-+( 0#)%*' #-%(%>'#-%(%>' $% 0'(' )')+ $'.

'/+ 0#)%*' 0'(' $#'. $#.'. #-'.$'%'. '. $%0+)'% $#.'.; '/+.'; '.$' 0+./%. %.%. 0#0#-'.'. 0#$%'(% '.$'

http://www.akuinginsukses.com/10-cara-praktis-mengatasi-rasa-marah/http://www.akuinginsukses.com/10-cara-praktis-mengatasi-rasa-marah/


22/29

('0'% 25 0%.% '. #-#.%. '$')'* )'0'.' #-(#+ 0#0+./%./'. '.$' +.+/

0#.#)#('%/'. %/%-'. '.$' '.' 0#.#'/'. #-)')+ '.'/ #/'.'. '$' ++* '.$'; $'.

*%.$'-% (#%' /#*'-+('. B##-'' -'. 0#.%/0'% $+$+/ (#)'0' ('+ '0 '$' (+'+

>'/+; (#0#.'-' '. )'%. 0#.#0+/'. '*>' 0#-#/' %$'/ %(' $+$+/ )#%* )'0' $'-% 1!

0#.% L'/+/'. '' '. #-'(' #' +.+/ '.$'

;. T%-+

S'.' '%/ %/' '.$' 0#0+' #0' /*+(+( +.+/ $+$+/ A.$' '*/'. $''

0#0+' (#+'* /+%) ''+ (#+'* ')'- '. %(' '.$' *'$'% /#%/' '.$' $+$+/ $')'0

0#$%'(% A.$' 0+./%. %.%. 0#.#0'/'. )%)%. $% ')'- $'. #.$'#.$' '. 0#0%)%/% '-%

'% '.$' A/'. #-'(' %.$'* %/' '.$' 0#.#0+/'. #/ +.+/ ')'- '.$' ('' '.$'

#-0#$%'(% M+./%. '.$' 0#.#0+/'. '+'+; ''+ /#-'.; ''+ +.' '. #-%,'-'

/#'$' '.$'

!0. K%'7-

P#-/'-' '. ('.' #.%. $'-% (#0+' '$')'* 0#.%/0'% 0#$%'(% A.$' 0+./%.

%.%. 0#.,+' $+$+/ $#.'. (#$%/% (#.+0 J'$%)'* '%/ /#'$' $%-% (#.$%-% M+)'%)'* $+$+/

#-0#$%'(% (##.'- (#%' *'-% I.% 0#0'.+ +.+/ 0#0'.+. /#%'(''. '.$' (#*'-%*'-%

http://www.akuinginsukses.com/seni-sebuah-senyum/http://www.akuinginsukses.com/seni-sebuah-senyum/


23/29

;.0 INO@ASI

P-#/ %.'(% '. $%*'(%)/'. '$')'* 0#.,%' )'0'. (#('>'. '. 0#.'.$+.%

+%-'. $'. 0'/)+0' #.'. 0#$%'(% P'-' #(#-' )#* 0#.+.'/'. #)%. %0% ''+

,0+#- +.+/ 0#0'(+/% )'0'. ># 0#$%'(%

U-) )'0'. ># C '$51391#('-%.#.#0#$%'(%


24/29

4.! P%>* & +%&' -%&'*'

P--'0 0#$%'(% (##)+0 3! *'-% #-'.$%.'. 0#0#-% /#('. #-*'$' -#('(% ')%

!0.0 =ADANGAN AKTI@ITI

M%.+ T#0* 0'('

M%.+ 1 • S#%' (#(% 0#$%'(% $%')'./'. (#)'0' 3 0%.

? #-.''('. $')'0 18 /')%@

M%.+ 2 • S#%' (#(% 0#$%'(% $%')'./'. (#)'0' 50%.

? #-.''('. $')'0 3! /')%@

M%.+ 3 • S#%' (#(% 0#$%'(% $%')'./'. (#)'0' 8 0%.

? #-.''('. $')'0 48 /')%@

M%.+ 4 • S#%' (#(% 0#$%'(% $%')'./'. (#)'0' 1!0%.

? #-.''('. $')'0 6! /')%@

M%.+ 5 • S#%' (#(% 0#$%'(% $%')'./'. (#)'0' 12 0%.

? #-.''('. $')'0 72 /')%@

M%.+ 6 • S#%' (#(% 0#$%'(% $%')'./'. (#)'0' 15 0%.

? P#-.''('. $')'0 9! /')%@

M%.+ 7 • S#%' (#(% 0#$%'(% $%')'./'. (#)'0' 18 0%.

? P#-.''('. $')'0 1!8 /')%@

M%.+ 8 • S#%' (#(% 0#$%'(% $%')'./'. (#)'0' 2! 0%.

? P#-.''('. $')'0 12! /')%@

M%.+ 9 • S#%' (#(% 0#$%'(% $%')'./'. (#)'0' 25 0%.

? P#-.''('. $')'0 15! /')%@

M%.+ 1! • S#%' (#(% 0#$%'(% $%')'./'. (#)'0' 3! 0%.

? P#-.''('. $')'0 18! /')%@

M%.+ 11 • S#%' (#(% 0#$%'(% $%')'./'. (#)'0' 35 0%.

? P#-.''('. $')'0 21! /')%@

M%.+ 12 • S#%' (#(% 0#$%'(% $%')'./'. (#)'0' 4! 0%.

? P#-.''('. $')'0 24! /')%@


25/29

T#0' M#$%'(% C T#0' '. (+.%

T#0* M#$%'(% C 15 2! M%.%

M+:%/ $%+.'/'.

P-(#$+- M#$%'(% C

1@ P#(#-' #-)+ 0#.#.+/'. '' '. *#.$'/ $%,''% $#.'. 0#$%'(%

2@ P#(#-' )#* $+$+/ $')'0 (+- ''+ /#$+$+/'. '. (#)#(' $'. ('%)

3@ T++ 0''

4@ T'-%/ .''( (#,'-' #-)'*'.)'*'. $'. .-0') J'.'. #-.''( (#,'-' (#$'- B%'-/'.

'-%/'. $'. *#0+('. .''( #-)'/+ (#,'-' (#0+)' '$%

5@ K(./'. 0%.$' $'-%'$' (#'-'. #/'.'.; 0'(')'* ''+ (#'-'. #.+/ '.

0#.'.+ #0%/%-'.

!!.0 PENUTUP


26/29

M#$%'(% '$')'* (+'+ ,'-' 0#)'%* $%-% +.+/ 0#.,''% ,%',%' ''+ (%/' '. )#%*

#-0'.'' I' +' )#* $%/''/'. (#''% #.')'0'. (##.'- $')'0 %/%-'. $%(#-'+/'.

)#* #-/'-'#-/'-' '. -#0#* +.+/ 0#0#-)+/'. #-*'%'. $'. 0#0''(/'. %.$%%$+

+.+/ *%$+ $% #-0+/''. $%-% (#.$%-%A0')'. 0#$%'(% %.% #-)+ $%')'./'. $#.'. #/.%/

'. #+) (+'' 0#.,''% #/% '. $%#.+/'. S#/%-'.' (#(#-'. %.$%%$+ %.%.

#-0#$%'(%; (#'%/.' #-)+)'* 0#.$''/'. .'(%*' $'-% +-+ 0#$%'(% .'0+. +-+ #-(#+

*'.' #-%.$'/ (#''% #.+.+/ ')'. I.% /#-'.'; (#(#-'. 0#.*'$'% /#(+/'-'. (#0'('

0#./(./'. 0%.$' (#-' /+( '$' ('+ #/ $')'0 '(' 0#$%'(%

D'-% '(#/ /#(+/'.''.; 0#$%'(% %.% 0#0'.+ ')% /+-'./'. #/'.'.; /#%0'.'.

$'. /##'.'. (#0'(' 0#.#-'% #-'.$%.'. J%/' (#(#-'. ')% #.'. $'. -%)#/( (#0'('

#-(+/'. #)%'+ 0#(% 0#0#-% )#%* +0+*'. '$' '(#/ '. #.%. T'0'*'.

+)';0#$%'(% 0#.%./'/'. #-*'%'. $'. +0+'. $'-%'$' (#'-'. '.+'. )+'-'. $'.$')'0'. %.$%%$+

M#$%'(% +/'. ('*'' 0#-+'/'. #/.%/ #'% +' 0#-+'/'. ('+ (#.% S##)%.%-

%.$%%$+ #-,#.$#-+. #-*'$' 0#$%'(% $'. (##)%.%- +)' '$')'* %$'/ T#-$'' (##)%.%-

%.$%%$+ '. 0#.#)'0% 0#$%'(% $#.'. 0#.$')'0 $'. 0#0#-)#* /#(#0+' '#$'*

.'0+.; #-$'' +' (##)%.%- %.$%%$+ '. 0#0+' 0#$%'(% 0#.$'' *'(%) '.

#-'.+ P#-#:''. %.$%%$+ (##-% %.% +' #-)+ $%#/'./'. (#0'(' 0#0+' (#'-'.

/#(%0+)'. #-/'%'. $#.'. '#$'* )'%*'. 0#$%'(% T#-.'' '*'>' )'%*'. 0#$%'(%

0#0+.'% .%)'% #-'+%/; #'% #-*'$ /#'$' %.$%%$+ '. (%*' $'-% (#% (%/)%/');

/#(#'$+'. '. '%/ $'. 0#0+.'% #.'/% (%/(0'%/ ''+ .#+-(%( (#$#-*'.'

M#$%'(% ('.' #.%. $')'0 0#.%./'/'. #-*'%'. $'. +0+'. $'-%'$'

(#'-'. '.+'. )+'-'. $'. $')'0'. %.$%%$+ T'0'*'.; $#.'. '$'.' /'>')'.

#-.''('. (#,'-' .-0') $'. (#0+)' '$%; %' $'' 0#0'.+ (#(#-'. %.$%%$+ 0#.'$%

)#%* /+-'. #0+-+*; %0'.; '/+ $'. $#-#(%


27/29

K#(%0+)'.' )#* $%/''/'. 0#$%'(% %.% ('.' 0#0'.+ $')'0 #.%./''.

-#('(% (+/'. M'/' +-+ $'. +-+)'%* #-)+ 0#0#-% +0+'. $')'0 0#0#)''-% $'.

$%')%/'(%/'. )'%*'. 0#$%'(% $')'0 0#.%./'/'. -#('(% ')% ')'+ ''%0'.'+.; ')%

+' #-)+ 0#.')'.% )'%*'. %:%/') $'. #/.%/ (%/)% '. )'%. '. $'' 0#0'.+

0#.%./'/'. /#0'*%-'. 0#-#/'


28/29

!.0 RUJUKAN

B'):#)) A; & A/*'-; L ?2!14@ M%.$+).#(( 0#$%'%. -'%.%. - (-( ?MMTS@

%.#-#.%.C I0', MMTS >%* $%%(%. 1 #0')# '*)##( The ournal of !appiness " #ell$%eing, &'&(, 16!173

D'# F-%(?2!!5@ T*# ##, 0#$%'%. ournal of )ndergraduate *esearch +III ; 13

D'%$ F.'.'?2!!7@ Meditation bliss inspirational techni-ues for finding calm. L.$.;

B-%'%. C D+.,'. B'%-$ P+)%(*#-

D*''); P ?2!15@ E#, 0#$%'%. . *-0.# ,-#'%. '.$ (-%. #--0'.,#

International ournal of pplied *esearch, /'0(,123126

H+(('%.; D; B*+(*'.; B?2!1!@ P(,*) 0#$%'%. & *#')*C P-#(#. ('+( & ++-#$%-#,%.( ournal of Psychology " Psychology Therapy, /1?13@; 439451

J'0#(; ;A; L%+; "; & K-(,%; R;J?2!!8@ B)$ -#((+-# -#(.(# -'.(,#.$#.')

0#$%'%.C A 0#''.')(%( merican ournal of !ypertension, &/?3@; 31!316

J*.; S; #-0'; S K; & K*'..'; G L ?2!11@ T*# E#, M%.$+).#(( M#$%'%. .

HPAA%( %. P-#"0#%%. S-#(( %. S-( P#--0'.,# E)%#

S*#-( 2ational ournal of Integrated *esearch in Medicine; &?3@; 1521

K''%..; J; M'((%.; A; O; K-%(#))#-; J; L%.$'; G; P; K#..#*; E; S'/%; F; S?1992@

E#,%#.#(( ' M#$%'%.'(#$ (-#(( -#$+,%. --'0 %. *# -#'0#. '.%# $%(-$#-( m Psychiatry, /03?7@; 936943

K'*#-%.#; A; M; E0%)%;F; S#*#.; R; A; D'%$; A; B; ")%-$; D; S?2!1!@ I.#.(%#

0#$%'%. -'%.%. %0-#( #-,#+') $%(,-%0%.'%. '.$ (+('%.#$ '#.%.

Psychol 4ci. , &/?6@; 829839

M'.,*'?2!1!@ "*'.%. $#%.%%.( 0#$%'%. %( *#-# ' *(%)%,') ,-))'-(/%.

#0#-'+-# ,*'.#( ' 0#.') (%)#.,# -%#.'#$ -0 0#$%'%. ,0'-#$ -#(

ournal of International 4ociety of 5ife Information 4cience, &6?1@; 2331

M%)#(; I;N?2!!6@ Mindfulness meditation an integration of perspectives from %uddhism, science " clinical psychology ?D%(#-'(% P*D@ "')%-.%' I.(%+# I.#-')

S+$%#(; "')%-.%'

M%(-'; N; G+'; A; A)-#'; S; & P-'/'(*; O ?2!13@ E#, R' ' M#$%'%. .

A#,%# & ".%%# F+.,%.( International ournal of !ealth 4ciences and

*esearch 'I!4*(; 7?2@; 3846

P#.; ";K; H#.-; I;"; M%#+(; J;E; & H'+($-; J;M ?2!!4@ H#'- -'# $.'0%,(

$+-%. *-## -0( 0#$%'%. International ournal of 8ardiology, 39; 1927


29/29

R'; M ?2!14@ E#, 0#$%'%. '.$ -#)''%. #,*.%Q+#( . ') (,-%. (/%))(

'0. 0#. (,,#- )'#-( International ournal of Physical :ducation, ;itness and

4ports, 7'0(, 118121

S$%Q%.?2!1!@ Meditasi dalam agama %uddha ?T#(%( S'-'.'@ U.%#-(%'( I()'0 N##-%

S+.'. K')%''; '/'-'

T-'%(; F; G-((>')$; S; & S%-+$; ?2!11@ ADHD; -'%. +.,%.( & -'.(,#.$#.')

0#$%'%. -',%,# Mind " %rain, The ournal of Psychiatry. &?1@; 7381

tugasan meditasi final2

Documents