Fumanisa ukuba yeyiphi eyona ndlela yokuPhumla ilunge kakhulu ukuba ulwe noxinzelelo

Ngaphambi kokuba uqhubeke ukubonisa iindlela ezahlukeneyo zokuphumla, Ndingathanda ukuba umamele udliwanondlebe olwenziwe ngu-Elsa Punset notitshala ongumBhuda.

Lo titshala wamaBuddha usixelela ukuba singayisebenzisa njani ingqondo yethu ukuvelisa iimeko zengqondo ezisinika uxolo:

[imephu]

Uninzi lwethu ludibanisa "ukuphumla" kunye nokujonga phambili kumabonwakude emva kosuku olude noxinzelelo. Kwaye nangona isivumela ukuba sinqamle unxibelelwano, inyani kukuba ayiloncedo kangako ukuba sifuna ngokwenene ukunciphisa iziphumo zoxinzelelo emzimbeni wethu.

Uxinzelelo ngokwalo alubi. Xa siziva sinoxinzelelo, umzimba wethu ulungiselela ukulwa okanye ukubhabha ("ukulwa okanye ukubhabha"). Inokusisindisa kwiimeko ezingxamisekileyo, apho kufuneka sithathe amanyathelo ngokukhawuleza. Nangona kunjalo, iba yingozi xa iphazamisa impilo yethu, iguqula ukulungelelana kwengqondo kunye nokuma komzimba, kwaye xa iba yinto engapheliyo ngokuhamba kwexesha. Ukongeza, isantya esikhawulezileyo sobomi esikhokelayo namhlanje sithetha ukuba abantu abaninzi baya besokola.

Sisoloko sikhuthazeka ngaphezulu kwaye yonke into ihamba ngokukhawuleza okukhulu. Ngokukhawuleza okukhulu. Akumangalisi ukuba iimeko zokunqongophala kwengqwalaselo kunye ne-hyperactivity ziye zenyuka kule minyaka idlulileyo ngokunjalo. Asinalo ixesha lokufumanisa okwenzekayo ngokusingqongileyo kwaye kuncinci okwenzeka ngaphakathi kuthi. Ukuziphatha kwethu kuye kwaba yinto ezenzekelayo kangangokuba sifana neerobhothi.

Impendulo yokuphumla ebangelwa ziindlela ezicetywayo ngezantsi, hayi kuphela kunciphisa le meko ye-hyperarousal, kodwa ikwanceda uyitshaje kwakhona "ibhetri" yomzimba wakho kunye nokulinganisa kwakhona, ukuzolisa ingqondo yakho kunye nokuphucula imeko yakho.

Ezinye zezi ndlela zilula ukuzifunda nokuzilolonga., kwaye kwanele ukunikezela imizuzu emi-5 ukuya kwengama-20 yonke imihla ukuqaphela izibonelelo zayo. Singakhangela isikhewu ngexesha lethu lekhefu emsebenzini, ebhasini, okanye sinyuke izinyuko ngaphambi kokuba sifike ekhaya umzekelo. Masizame ukufaka lo mkhuba kubomi bethu bemihla ngemihla, phakathi koxanduva kunye nolunye, kwaye siza kubona amandla ethu kunye nomoya wethu ubuyisiwe kwimizuzu embalwa.

Akukho ndlela yokuphumla isebenza kuye wonke umntu. Xa ukhetha ubuchule obukufaneleyo, qwalasela ukuba zithini na iimfuno zakho, ukhetho lwakho kunye nendlela osabela ngayo kuxinzelelo. Sinokutshintsha okanye sidibanise iindlela ezininzi.

Usabela njani kuxinzelelo?

• Ngaba uhlala ucaphuka msinya, ngaba ucaphuka msinya, uphazamiseke ngakumbi okanye usoyika?

Kule meko, kusenokwenzeka ukuba uphendule ngcono kubuchule bokuphumla obudlulisa ukuzola okunje nge "Three-Step Step Breathing" (iTechnique 1), "Jacobson's Progressive Muscle Relaxation" (Technique 2), i "Body Scan" (Technique) 3), okanye "Ukuboniswa" (iTekhnoloji 5).

• Ngaba uhlala unokudandatheka, uzihlukanise okanye ufuna ukunqamla?

Iindlela zokuphumla ezikhuthazayo nezinika amandla inkqubo yakho yemithambo-luvo efana ne "Rhythmic Exercises" (iTechnique 6) yeyona ilungileyo kuwe.

• Ngaba uziva uxubekile phakathi kohlobo lokunyusa ngaphakathi kunye nokuhamba kwangaphandle okucothayo?

Zama ukufumana iindlela zokuphumla ezinikezela ukhuseleko kunye nokukhuthaza inkqubo yakho yeemvakalelo. Inkqubo "yokuCamngca" (iTeknoloji 4) ingaluncedo olukhulu. Kukwaluncedo ukukhuthaza amandla kunye nokuxhathisa izilingo xa sisitya okanye sifuna ukuyeka ukutshaya umzekelo.

I-TECHNIQUE 1 YOKUPHUMULA: I-TEKNI YOKUPHILA KWAMAXESHA AMATHATHU (UKUPHEFUMLA NGOKUPHELELEYO)

Le ndlela yokuphefumla ayisiyiyo kuphela Kulula kakhulu ukufunda kodwa kwakhona Inokuqhelaniswa phantse naphina kwaye inamandla kakhulu okulwa nefuthe loxinzelelo kwimizuzu nje embalwa. Ukuphefumla nzulu sisiseko sezinye iindlela ezininzi zokuphumla kwaye kunokudityaniswa nomculo umzekelo.

Isitshixo kukuphefumla nzulu ukusuka esiswini, uzama ukufumana umoya omtsha kangangoko kwimiphunga yakho. Ngale ndlela ioksijini eninzi iyaphefumlelwa. Y Okona ioksijini ifumana umzimba wakho kokukhona iya kusiba ncinane ixhala kunye nexhala.

• Hlala ukhululekile ngomqolo wakho ngqo okanye ulale phantsi ukuba ukhetha (kwaye ukuba imeko iyakuvumela oko). Beka isandla esinye kwisisu sakho (okanye isisu) kunye nesinye ngaphezulu kwesisu (okanye esifubeni).

• Tsala ngeempumlo zakho. Isandla esiswini sakho kufuneka sinyuke njengoko isisu sakho sigcwalisa umoya. Esinye isandla kunzima ukushukuma.

• Nje ukuba usigcwalise isisu sakho ngomoya-kwaye ngaphandle kokukhulula umoya-gcwalisa indawo ephezulu yesisu ngomoya kwaye ekugqibeleni, isifuba (okanye indawo ye-clavicular).

• Ukuphelelwa yisikhathi kwenziwa ngomlomo kwaye ngolandelelwano olufanayo nokuphefumlelwa: okokuqala umoya ukhutshwa esiswini, emva koko umoya uqulethwe sisifuba kwaye ekugqibeleni umoya usesifubeni.

• Njengoko uphefumla, vala imilebe yakho kancinane ukuze umphefumlo ungangxami, kodwa ucothe ulawuleke. Zama ukukhupha umoya kangangoko.

INDLELA YOKUPHAZAMISEKA 2: UKUPHUMZA KWEEMISELELE

Obu buchule bubandakanya inkqubo yamanyathelo amabini: okokuqala si-tense kwaye siphumle amaqela ahlukeneyo emisipha emzimbeni wethu.

Ukuba uneengxaki zomqolo okanye ukonzakala okubonakalayo emzimbeni, qhagamshelana nogqirha wakho kwangaphambili njengoko ukuqina kwezihlunu kunokuyandisa ingxaki yakho. Kule meko, ndincoma ukuba ubeke ubuchule 3 ekusebenzeni endaweni yoko.

Ukuziqhelanisa rhoqo nobuchwephesha kusivumela ukuba siqhelane ngcono nomzimba wethu kwaye sifunde ukubona imiqondiso yokuqala yoxinzelelo (esingasoloko siyiqaphela) ukungenelela ngaphambi kokuba iintlungu zemisipha ziqhubeke. Xa umzimba wakho uphumla, ingqondo yakho iyaziphumla ngokuzenzekelayo. Ngobu buchule, uhlala uqala ezinyaweni kwaye ngokuthe ngcembe usebenze indlela yakho ukuya ebusweni.

• Nxiba iimpahla ezintle ukhulule izihlangu. Ngena kwindawo apho ukhululekile khona.

• Thatha imizuzu embalwa ukhululeke, uthathe umoya kunye nokuphuma ngaphakathi. Ukuba iyanceda, beka umculo ekuqinisekisayo.

• Xa ulungele, jikela ingqalelo kwinqanaba lakho lasekunene. Uziva njani ngayo? Ukuba unesandla sasekhohlo, unokukhetha ukuqala ngonyawo lwasekhohlo.

• Kancinci kancinci, qalisa ukubamba izihlunu zonyawo lwakho lwasekunene, ulikhame kangangoko kunokwenzeka. Bamba ngoluhlobo malunga nemizuzwana eli-10.

• Emva kwemizuzwana eli-10, phumla unyawo lwakho lwasekunene. Nika ingqalelo kulolovo loxinzelelo "olumphunga."

• Hlala kule meko ikhululekile okomzuzwana, uphefumle ngokunzulu nangokucothayo.

• Xa ulungele, jikela ingqalelo kwinqanaba elisekhohlo. Landela ulandelelwano olufanayo njengonyawo lwasekunene.

• Qalisa ukusebenza kancinci ukonyusa umzimba wakho, ungena kwisivumelwano kwaye uphumle iqela ngalinye lezihlunu ngolu hlobo:

3. Ithole lasekunene 4. Ithole lasekhohlo 5. Ithanga lasekunene 6. Ithanga lasekhohlo 7. Iinqe kunye neempundu 8. Isisu 9. Isifuba 10. Umva 11. Isandla sasekunene 12. Isandla sasekhohlo 13. Intamo namagxa 14. Ubuso

• Nangona kunokuba nzima ekuqaleni, zama ukungazenzi ezinye izihlunu ngelixa ubamba iqela lezihlunu.

UBUGCISA BOKUPHAZAMISEKA 3: UKUTSHATHA UMZIMBA (UKUCINGA)

Kuyafana nokuphumla kwemisipha kodwa endaweni yokuqinisa kunye nokuphumla kwezihlunu, sigxila ingqalelo kwilungu ngalinye lomzimba.

• Lala ngomqolo, wolule imilenze neengalo zikhululekile kwicala ngalinye lomzimba wakho. Ungawavala amehlo akho okanye uwashiye evulekile. Gxila ekuphefumlweni kwakho kwaye uphefumle kwaye uphefumle nzulu kangangemizuzu emibini okanye njalo.

• Qala ngokunikela ingqalelo kwiinzwane zakho zasekunene. Zama ukuqaphela iimvakalelo ohlangabezana nazo njengoko uqhubeka nokujonga ingqalelo ekuphefumlweni kwakho. Khawufane ucinge ukuba ukuphela kokuphela kwexesha kufikelela njani kwiinzwane zakho. Gxila kweli candelo kangangemizuzu emibini kwaye uqhubekele kwindawo elandelayo.

• Ngoku jolisa ingqalelo yakho kwilunya lonyawo lwakho lwasekunene kwaye wenze into efanayo nale uyenzileyo ngeenzwane zakho.

• Emva koko jikisa ingqalelo yakho kwiqatha kunye nokuphinda okufanayo. Sebenzela indlela yakho ukuya esinqeni emva koko wenze okufanayo ngomlenze wakho wasekhohlo. Emva koko idlula kwisisu kunye nomqolo ongezantsi. Okulandelayo, isifuba namagxa, kunye nenxalenye ephezulu yomqolo. Nika ingqalelo kumalungu omzimba abangela iintlungu okanye ukungonwabi.

• Ukulandela amanyathelo afanayo njengangaphambili, jolisa ingqalelo yakho kwiminwe yesandla sakho sasekunene, isihlahla, ingalo, ingqiniba, ingalo negxalaba. Kuyafana nengalo yasekhohlo. Emva koko iya entanyeni nasemqaleni kwaye ekugqibeleni, yonke imimandla yobuso bakho (isilevu, imilebe, ulwimi, impumlo, izidlele, amehlo, ibunzi, njl.), Nentloko yakho.

• Emva kokugqiba ukuskena umzimba, phumla okomzuzwana uthe cwaka, uqaphele indlela oziva ngayo umzimba wakho ngoku.

• Vula amehlo akho ngokuzolileyo kwaye wolule ukuba ufuna njalo.

ISIQINISEKISO SOBUCHULE 4: IINGQONDO

Ingqondo iqulethe ukukwazi ukuqonda oko siziva ngalo mzuzu wangoku. Ukurhalela malunga nexesha elidlulileyo-ukubeka ityala okanye ukugweba ngokwakho-okanye ukukhathazeka kakhulu ngekamva kunokukhokelela kuxinzelelo olukhulu. Endaweni yoko, ukugxila okwangoku ngokwenza into enye ephindayo kusinceda silungelelanise inkqubo yethu yeemvakalelo. Ikwasebenza kakhulu kuba inokusetyenziswa ngexesha lemisebenzi eyahlukeneyo njengaxa sihamba, sisenza umthambo okanye sisitya.

• Fumana indawo ethe cwaka apho unokuzonwabisa khona ngaphandle kweziphazamiso. Inokuba ngaphakathi okanye ngaphandle.

• Fumana indawo efanelekileyo kodwa ungazami ukulala phantsi ukuze ungalali. Kungcono ukuba uhlala nomqolo othe tye okanye imilenze yakho iwele kwi "lotus position".

• Jonga inqaku loxinzelelo: inokuba yeyangaphakathi-imvakalelo (umzekelo, iintlungu), umbono ocingelwayo okanye ukuphefumla kwethu - okanye into yangaphandle enjengokubengezela kwekhandlela, into okanye ibinzana elinentsingiselo kuwe. Ungawavala amehlo akho okanye uwashiye evulekile.

• Gcina isimo sengqondo sokujonga ngaphandle kokugweba. Sukuba nexhala xa ezinye iingcinga zikuphazamisa. Ukuba bayaphazamisana neseshoni yakho yokuphumla, sukulwa nabo okanye uzame ukubatshintsha. Ngokulula gxila kwingqwalaselo yakho oyikhethileyo.

UBUGCISA BOKUPHAZAMISEKA 5: UKUBONAKALISWA KOKUKHOKELWA OKANYE UKUFANELEKA (UKUCINGA)

Ifuna ukukhuthaza kungekuphela nje umbono wokubona kodwa kwanokunambitha, ukubamba, ukuvumba nokuva. Imalunga nokuthelekelela imeko ekunika ukuzola noxolo. Sukuba nexhala lokuba ukuphazamiseka kuvela ngequbuliso engqondweni yakho okanye ulahlekelwe ngumsonto ngexesha lokuzilolonga. Kuyinto eqhelekileyo.

Khetha umxholo okhuthaza ukuzola okukhethekileyo: ulwandle lwetropiki, indawo oyithandayo ukusukela xa wawumncinci, ihlathi, ichibi, njl. Unokwenza lo msebenzi ngokuthula okanye ngomculo opholileyo. Ukwenza umbono ucace ngakumbi, kukwakho nokurekhodwa kwezandi ezahlukeneyo: isandi samaza olwandle, omlambo ehlathini, iintaka, njl.

• Vala amehlo uze ucinge loo ndawo. Zama ukuyicinga ngeenkcukacha ezininzi kangangoko unakho: yonke into oyibonayo, oyivayo, yokujoja nokuziva ikungqongile. Zama ukudibanisa uninzi lweenkcukacha ezinokubakho.

• Hlola ingqiqo nganye: cinga umzekelo ukuba litshona njani ilanga echibini, mamela ingoma yeentaka, cinga ivumba lepine, uve amanzi efikelela emadolweni, uve umoya ococekileyo nongena emlonyeni wakho, njl.

• Yonwabela imvakalelo yokuphumla okunzulu okukujikelezile ngelixa ujonga le ndawo yomlingo.

• Xa ulungile, vula amehlo akho ngokuzolileyo.

ISIQINISEKISO SOKUPHILA 6: UQEQESHO OLUQHELEKILEYO OLUDIBENE NENGQONDO

Ukuzilolonga okuninzi njengokubaleka, ukuhamba, ukudanisa, ukukhwela ibhayisikile, njl. Banokudityaniswa neendlela zokucinga. Endaweni yokucinga ngezinto eziliwaka ngelixa sisenza imithambo yethu yesiqhelo, masiqwalasele ingqalelo yethu kumzuzu wangoku nakwiimvakalelo zomzimba esizifumanayo.

• Masiqaphele intshukumo nganye kunye nendlela ukuphefumla okuhamba ngayo nentshukumo.

• Ukuba ingqondo yethu iqala ukubhadula kwakhona, masingakhathazeki, jonga kwakhona intshukumo kunye nokuphefumla.

• Ukuba uhamba okanye uyabaleka, zama ukuthathela ingqalelo inyathelo ngalinye, imvakalelo yeenyawo zakho emhlabeni, isingqisho sokuphefumla kwakho, kunye nemvakalelo yomoya emzimbeni wakho umzekelo. Imalunga nokubakho apha kwaye ngoku.

Kuyacetyiswa ukuba uyenze le mithambo kanye ngemini ukuba kunokwenzeka, ngakumbi ngamaxesha oxinzelelo lomsebenzi, xa besivele saxabana nomntu, ukuba siziva sinovalo phambi kokubhengeza eklasini, phambi koviwo okanye ngaphambi kodliwanondlebe lomsebenzi, njl. Kodwa ukuba asikwazi kuhlala, akukho nto yenzekayo. Masiyenze ngalo lonke ixesha sikhumbula. Olu qheliselo alufanele kuthathwe njengembophelelo kuba emva koko, isiphumo siya kulahleka. Kodwa ke, okukhona sizifaka kubomi bethu bemihla ngemihla, kokukhona siya kuba nesiqhelo ngokwendalo. Kwaye ndicinga ukuba kubalulekile ukuba sibekhona apha ngoku kwaye endaweni yokuhlala sihlala ngaphambili okanye kwikamva, kwaye ngaphezulu kwako konke Kubonakala kubalulekile kum ukuba siyayazi indlela yokumamela umzimba wethu kunye neemfuno zawo. Kungenxa yokuba ukuba asiyiphulaphuli, kwiimeko ezininzi umzimba uphela uvukela ngokubonakaliswa kwezifo.

yi UJasmine murga

Eli nqaku licacisiwe kwaye laguqulelwa kwi "Iindlela zokuphumla zoNcedo loXinzelelo" www.helpalide.edu.