Usati waenderera mberi nekufumura nzira dzakasiyana dzekuzorora, Ndinoda kuti uteerere kubvunzurudzo dzakaitwa naElsa Punset nemudzidzisi wechiBhudha.
Uyu mudzidzisi wechiBuddha anotiudza mashandisiro atingaite huropi hwedu kuburitsa pfungwa dzinotipa rugare.
[mashshare]Vazhinji vedu vanobatanidza "kutandara" nekukanya pamberi peterevhizheni mushure mezuva refu uye rinonetsa. Uye kunyangwe ichitibvumidza kudimbura, chokwadi ndechekuti haina betsero shoma kana tichinyatsoda kudzikisa mhedzisiro yekushushikana mumuviri wedu.
Kushungurudzika pachako hakuna kushata. Patinonzwa kunetseka, muviri wedu unogadzirira kurwa kana kubhururuka ("kurwa kana kutiza"). Inogona kutiponesa mumamiriro ekukurumidzira, kwatinofanira kuita nekukurumidza. Nekudaro, inova inokuvadza kana ichikanganisa hutano hwedu, inoshandura hutano hwedu hwepfungwa uye hwepanyama, uye kana ikave isingagumi nekufamba kwenguva. Uye zvakare, iyo yekumhanyisa kumhanya kwehupenyu iyo yatinotungamira nhasi, inoita kuti vanhu vazhinji uye vazhinji vatambure nekushushikana.
Isu tinogara tichingokurudzirwa uye zvese zviri kufamba zvakanyanya. Kumhanya zvakanyanya. Hazvishamise kuti zviitiko zvekucherechedzwa kwekushomeka uye kusagadzikana zvakawedzera mumakore achangopfuura zvakare Hatina nguva yekufungidzira zvinoitika zvakatikomberedza uye zvishoma zvinoitika mukati medu. Maitiro edu ave otomatiki zvekuti tinoita kunge marobhoti.
Mhinduro yekuzorora inokonzerwa nehunyanzvi hwakarongwa pazasi, kwete chete inoderedza iyi mamiriro ehyperarousal, asi zvakare zvinokubatsira kuchinjisa "bhatiri" remuviri wako uye kuidzikamisa, kudzikamisa pfungwa dzako uye nekunyatso kugadzirisa mafungiro ako.
Mimwe yeaya matekinoroji ari nyore kudzidza nekudzidzira., uye zvakakwana kupa maminetsi mashanu kusvika kumakumi maviri zuva rega rega kuti uone mabhenefiti awo. Tinogona kutsvaga mukana panguva yedu yekuzorora kubasa, mubhazi, kana kukwira masitepisi tisati tasvika kumba semuenzaniso. Ngatiedzei kuisa tsika iyi muhupenyu hwedu hwezuva nezuva, pakati pebasa rimwe uye nerimwe, uye tichaona simba redu uye nemoyo zvichidzorerwa mumaminetsi mashoma.
Iko hakuna imwe nzira yekuzorora inoshanda kune wese munhu. Paunenge uchisarudza hunyanzvi hunokodzera iwe, funga kuti ndezvipi zvaunoda, zvaunofarira uye maitiro aunoita nekunetseka. Tinogona zvakare kuchinjisa kana kusanganisa matekinoroji akati wandei.
Unoita sei nekushushikana?
- Iwe unowanzo kutsamwira zviri nyore, unowedzera kushatirwa, kugumbuka kana kutya zvakanyanya?
Muchiitiko ichi, zvinokwanisika kuti iwe upindure zvirinani kumatekinoroji matekiniki anofambisa runyararo senge "Matanho Matanhatu Ekufema" (Technique 1), iyo "Jacobson's Progressive Muscle Relaxation" (Technique 2), iyo "Body Scan" (Technique 3), kana "Kuona" (Technique 5).
- Iwe unowanzo shungurudzika, kuzviparadzanisa kana kuda kuzvimisa?
Matanho ekuzorodza ari kukurudzira uye kusimbisa hunyanzvi hwako senge "Rhythmic Exercises" (Technique 6) ingangodaro yakanakira iwe.
- Iwe unonzwa here kusanganiswa pakati perudzi rwekumhanyisa kwemukati uye kunonoka kwekunze kufamba?
Edza kutsvaga nzira dzekuzorora dzinopa zvese kuchengetedzeka uye kukurudzira kwehurongwa hwako hwemitsipa. Iyo "Kungwarira" matekiniki (Technique 4) inogona kubatsira zvakanyanya. Izvo zvakare zvinobatsira kusimudzira simba uye kuramba miedzo kana tiri pachikafu kana tichida kurega kuputa semuenzaniso.
RELAXATION TECHNIQUE 1: TATU-NGUVA YEMAFENGA DZIDZISO (YAKANAKA KUFEMA)
Iyi yekufema maitiro haisi chete nyore kwazvo kudzidza asiwo Inogona kuitiswa chero kupi uye ine simba kwazvo kurwisa mhedzisiro yekushushikana mumaminetsi mashoma. Kufema kwakadzika ndiyo hwaro hwedzimwe nzira dzekuzorora uye inogona kutosanganiswa nemumhanzi semuenzaniso.
Chakakosha kufema zvakadzama kubva mudumbu, kuyedza kuyamwa mweya wakachena wakawanda sezvinobvira mumapapu ako. Nenzira iyi oxygen yakawanda inofemerwa. Y okisijeni yakawandisa apo muviri wako unogamuchira, kushoma uye kushushikana uchanzwa.
- Gara wakasununguka nemusana wako wakananga kana kurara pasi kana uchida (uye kana mamiriro acho achibvumira). Isa ruoko rumwe padumbu rako (kana dumbu) uye rimwe racho pamusoro pedumbu rako (kana chipfuva).
- Inhale kuburikidza nemhino dzako. Ruoko ruri padumbu rako runofanira kusimuka sezvo dumbu rako richizadza nemhepo. Rumwe ruoko harufanire kufamba.
- Paunenge uchinge wazadza dumbu rako nemhepo - uye pasina kuburitsa mweya - zvakare zadza chikamu chepamusoro chedumbu nemhepo uye pakupedzisira, chipfuva (kana clavicular nzvimbo).
- Kupera simba kunoitwa kuburikidza nemuromo uye nenzira imwecheteyo sekufemerwa: kutanga mweya unodururwa mudumbu, ipapo mweya uri muchipfuva uye pakupedzisira mweya uri muchipfuva.
- Paunenge uchifema, vhara miromo yako zvishoma kuti mweya usanyanye kumhanya, asi zvinononoka uye kudzorwa. Edza kuburitsa mweya wakawanda sezvinobvira.
RELAXATION TECHNIQUE 2: JACOBSON ANOFAMBIRA PAMUSORO PAKUZARA
Maitiro aya anosanganisira maviri-nhanho maitiro: kutanga isu tinonetseka uye tobva tazorora mapoka akasiyana etsandanyama mumuviri wedu.
Kana iwe uine matambudziko emusana kana kukuvara kwakanyanya kumuviri, bvunza chiremba wako zvisati zvaitika sezvo kusimbisa tsandanyama kunogona kuwedzera dambudziko rako. Mune ino kesi, ini ndinokurudzira kuti iwe isa maitiro 3 mukuita pane.
Kugara tichishandisa iyi nzira kunotibvumidza kuti tizive zviri nani nemuviri wedu uye kudzidza kuona zviratidzo zvekutanga zvesagadzikana (izvo isu zvatisingatombozviona) kupindira marwadzo emhasuru asati awedzera. Kana muviri wako uchizorora, pfungwa dzako dzinozorereka. Nemaitiro aya, iwe unowanzotanga kumakumbo uye zvishoma nezvishoma unoshanda nzira yako kusvika kumeso.
- Pfeka hembe dzakanaka uye bvisa shangu dzako. Pinda munzvimbo yaunogara wakasununguka.
- Tora maminetsi mashoma kuti uzorore, uchitora mweya wakadzika mukati nekubuda. Kana zvichibatsira, isa mumhanzi unokusimbisa.
- Paunenge wagadzirira, isa pfungwa dzako kutsoka yako yekurudyi. Iwe unonzwa sei nezvazvo? Kana iwe uri wekuruboshwe-ruoko, unogona kusarudza kutanga nerutsoka rweruboshwe.
- Zvishoma nezvishoma, tanga kuomesa mhasuru dzetsoka yako yekurudyi, uchisvisvina zvakanyanya. Bata seizvi kwemasekondi gumi.
- Mushure memasekondi gumi iwayo, zorora tsoka yako yekurudyi. Teerera kune iyo yekunzwa kukakavara iyo "inoputika."
- Gara mune ino yakasununguka mamiriro kwekanguva, kufema zvakadzama uye zvishoma nezvishoma.
- Paunenge wagadzirira, isa pfungwa dzako kurutsoka rwekuruboshwe. Tevera kuteedzana kwakafanana nezvetsoka yekurudyi.
- Kutanga kushomeka zvishoma nezvishoma kukwira kumusoro kwemuviri wako, uchibvumirana uye uchizorodza rimwe nerimwe boka remhasuru nenzira iyi
3. Mhuru yekurudyi 4. Mhuru yekuruboshwe 5. Chidya chekurudyi 6. Chidya chekuruboshwe 7. Chiuno nemagaro 8. Dumbu 9. Chifuva 10. Musana 11. Ruoko rwerudyi 12. Ruoko rweruboshwe 13. Mutsipa nemapfudzi 14. Chiso
- Kunyangwe zvingave zvakaoma pakutanga, edza kusamisa dzimwe mhasuru iwe uchiri kubatanidza tsandanyama boka.
RELAXATION TECHNIQUE 3: KUSVIRA MUVIRI (KUFUNGISISA)
Izvo zvakafanana nekufambira mberi kwemhasuru kuzorora asi panzvimbo pekusimbisa nekuzorodza mhasuru, isu tinongotarisisa kutarisa kwedu pachikamu chimwe nechimwe chemuviri.
- Nhema kumusana kwako, makumbo akatambanudzwa uye maoko akasununguka kune rumwe rutivi rwemuviri wako. Unogona kuvhara maziso ako kana kuasiya achivhura. Tarisa pakufema kwako uye kufema uye kufema zvakadzika kwemaminetsi maviri kana zvakadaro.
- Tanga nekuteerera zvigunwe zvako zvekurudyi. Edza kucherechedza manzwiro auri kusangana nawo paunoramba uchiisa pfungwa dzako pakufema kwako. Fungidzira kuti kupera kwese kunosvika sei kune zvigunwe zvako. Tarisa pane ino chikamu kwemaminetsi maviri uye enda kunzvimbo inotevera.
- Iye zvino tarisa chako chega chetsoka yako yekurudyi uye uite zvakafanana zvawangoita nezvigunwe zvako.
- Wobva waisa pfungwa dzako kuchikamu chekwakadzika uye dzokorora zvakafanana. Shanda nzira yako kusvika muchiuno uye wozoita zvakafanana negumbo rako rekuruboshwe. Ipapo inopfuura nepadumbu nepazasi. Tevere, chipfuva nemapfudzi, uye chikamu chepamusoro cheshure. Teerera kune zvikamu zvemuviri zvinokurwadzisa kana kusagadzikana.
- Uchitevera nhanho dzakafanana sepakutanga, isa pfungwa dzako kuminwe yoruoko rwako rwerudyi, ruoko, ruoko, gokora, ruoko nebendekete. Zvakafanana neruoko rweruboshwe. Ipapo inoenda kuburikidza nehuro nehuro uye pakupedzisira, matunhu ese echiso chako (chin, miromo, rurimi, mhuno, matama, maziso, huma, nezvimwewo), nemusoro wako.
- Mushure mekupedza kuongorora kwemuviri, zorora kwekanguva wakanyarara, uchiona manzwiro anoita muviri wako izvozvi.
- Vhura maziso ako zvakadzikama uye tambanudza kana uchida.
RELAXATION TECHNIQUE 4: KUFUNGWA
Kungwarira kunosanganisira kugona kuziva zvatiri kunzwa mune ino nguva. Kuziva nezve zvakapfuura - kuzvipa mhosva kana kuzvitongesa wega - kana kunetseka zvakanyanya nezveramangwana kunogona kukonzera kushushikana kwakanyanya. Panzvimbo iyoyo, kutarisisa pane zviripo kuburikidza nechinhu chimwe chete chekudzokorora chiitiko chinotibatsira kuyananisa system yedu yetsinga. Izvo zvakare zvinoshanda nekuti zvinogona kuiswa panguva dzakasiyana zviitiko senge patiri kufamba, kurovedza muviri kana kudya.
- Tsvaga nzvimbo yakanyarara kwaunogona kuzorora pasina zvinokanganisa kana zvinokanganisa. Inogona kunge iri mumba kana panze.
- Tsvaga nzvimbo yakasununguka iwe asi edza kusarara pasi kuti usarara. Zvirinani kuti iwe ugare nemuzongoza wako wakatwasuka kana makumbo ako akayambuka mu "lotus chinzvimbo".
- Tsvaga poindi yekutarisisa: inogona kunge iri yemukati - kunzwa (kurwadziwa semuenzaniso), chiitiko chinofungidzirwa kana kufema kwedu - kana chimwe chinhu chekunze senge kupenya kwekenduru, chinhu kana chirevo chine musoro kwauri. Unogona kuvhara maziso ako kana kuasiya achivhura.
- Chengetedza chimiro chekucherechedza usingatonge. Usanetseke kana dzimwe pfungwa dzichikukanganisa. Kana ivo vachikanganisa yako nguva yekuzorora, usarwa navo kana kuyedza kuzvichinja. Ingo tarisa yako yekutarisisa pane yako yakasarudzwa poindi yekutarisa.
RELAXATION TECHNIQUE 5: KUTARISWA KUTARISWA KANA KUTI KUFUNGidzira (KUFUNGWA)
Zvinoda kukurudzira kwete chete pfungwa yekuona asiwo kuravira, kubata, kunhuwidza uye kunzwa. Izvo ndezve kufungidzira chiitiko chinokupa runyararo nerunyararo. Usatombo kunetseka kana zvinokanganisa zvikaerekana zvaonekwa mupfungwa dzako kana iwe ukarasa tambo panguva yekurovedza muviri. Zvinoitika.
Sarudza mamiriro anokukurudzira runyararo rwakakosha: gungwa rinopisa, nzvimbo yako yaunofarira kubva pawaive mudiki, sango, nyanza, nezvimwe. Iwe unogona kuita ichi chiitwa mukunyarara kana nemumhanzi unozorodza. Kuita kuti fungidziro iwedzere kujekesa, kune zvakarekodhwa kwemisindo yakasiyana: kurira kwemafungu egungwa, erwizi musango, eshiri, nezvimwe.
- Vhara maziso ako uye fungidzira iyo nzvimbo. Edza kuzvifungidzira zvakadzama sezvazvinogona: zvese zvaunoona, kunzwa, kunhuwidza uye kunzwa zvakakukomberedza. Edza kusanganisa yakawanda seyetsitsi sezvinobvira.
- Wongorora imwe neimwe yenzwi rako: fungidzira semuenzaniso kuti zuva rinonyura sei pagungwa, teerera kurira kweshiri, fungidzira kunhuwa kwepine, inzwa mvura ichisvika pamabvi ako, inzwa mweya wakachena uye mutsva uchipinda mumuromo mako, nezvimwe.
- Nakidzwa nekunzwa kwekuzorora kwakakomberedza iwe paunenge uchiongorora nzvimbo yemashiripiti iyi.
- Kana wagadzirira, vhura meso ako zvakadzikama.
RELAXATION TECHNIQUE 6: RHYTHMIC BASA RINOSANGANISWA NEMAFUNGWA
Mazhinji maekisesaizi sekumhanya, kufamba, kutamba, kuchovha, nezvimwe. zvinogona kusanganiswa nehunyanzvi hwekufunga. Panzvimbo pekufunga nezvechuru chezvinhu isu tichiri kuita zvatinosiita maekisesaizi, isu ngatitarisei kutarisa kwedu panguva iripo uye nekunzwa kwemuviri kwatinoona.
- Cherekedza kufamba kwese uye mafambiro atinoita kufamba uku.
- Kana pfungwa dzedu dzikatanga kutenderera zvakare, ngatiregei kunetseka, ingo tarisa zvakare kufamba uye kufema.
- Kana iwe uri kufamba kana kumhanya, edza kutarisisa nhanho imwe neimwe, kumanzwiro etsoka dzako wakanangana nevhu, mutinhimira wekufema kwako, pamwe nekunzwa kwemhepo mumuviri wako semuenzaniso. Izvo ndezve kuvapo mune ino uye ikozvino.
Zvinokurudzirwa kuita zviitwa izvi kamwe chete pazuva kana zvichikwanisika, uye kunyanya panguva yekushushikana kwebasa, patinenge tichingopopotedzana nemumwe munhu, kana tichinzwa kutya pamberi pekufumura mukirasi, pamberi pebvunzo kana pamberi pebvunzurudzo yebasa, nezvimwe. Asi kana tisingakwanise nguva dzose, hapana chinoitika. Ngatizviiteii pese patinorangarira. Aya maekisesaizi haafanire kutorwa sechisungo nekuti ipapo, mhedzisiro yacho yaizorasika. Asi, hongu, patinovaisa zvakanyanya muhupenyu hwedu hwezuva nezuva, hunhu hwacho hunobva hwanyanya. Uye ini ndinofunga zvakakosha kuti isu tiripo zvakanyanya pano uye ikozvino pane kugara tichigara munguva yakapfuura kana mune ramangwana, uye pamusoro pazvose Zvinoita sekukosha kwandiri kuti tinoziva kuteerera mutumbi wedu uye zvaunoda. Nekuti kana tikasazviteerera, muzviitiko zvakawanda muviri unopedzisira wapanduka kuburikidza nekuratidzwa kwezvirwere.
kubudikidza Jasmine murga
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