Ziye zenzelwe zonke iintlobo, ngoko ke ngamnye wethu uya kukwazi ukufumana isicatshulwa esifanelekileyo kuye-antistress. Izenzo ezikhethekileyo zokuphucula izihlunu ziya kukunceda.
Yoga-Nidra Ukuphumla Komoya
Kuya kunceda ukukhawuleza ukuphelisa uxhalaba nokubuyisela amandla, ukufikelela ekuphumuleni kwengqondo nomzimba, kucima ingqondo yeengcinga kunye nokungabaza, kubalulekile ukuba ufunde ukungena kwilizwe eliphakathi phakathi kokulala nokuvuka. Isifundo esifutshane (imizuzu engama-20-30) singathatha indawo yokuphumla iiyure eziliqela. Ngezinye izihlandlo zibizwa ngokuthi i-yoga kubantu abanobucebisayo, kodwa kukuvumela ukuba ususe onke amanqabana, usebenze amandla okudala kwaye ufumane isisombululo esisisindisayo kwiingxaki eziyinkxalabo ezibangela uxhalaba lwethu. Ufuna kuphela uxinzelelo olupheleleyo. Ukufezekisa umphumo omkhulu, kungcono ukuzisebenzisa kangcono ekuthuleni okupheleleyo kwaye phantsi kolawulo lomcebisi. Nantsi indlela yokukhanya yabaqalayo. Ulale emhlane wakho, imilenze kunye, izandla phezu kwesiqu, vala amehlo akho. Ukubopha iibhothi ezinkqeni, zitshixe emva kwentloko yakho kwaye ululaze umzimba wakho wonke. Emva koko wandise iingalo zakho kunye nesiqu uze uphumule ngokukhawuleza. Indawo efanelekileyo yokuzilolonga gymnastics yoxinzelelo ngummandla oselunxwemeni osecaleni kwiphepha. Ngaba akunjalo? Emva koko, ngengqondo ucingisise ukuphazamiseka kwamagagasi kunye nolwandle olumnene. Izisitja kunye nezithende ezinokutshatyalaliswa kancinci, iibhuthi ziza kuwela kwiimbambo zineentende. Inhloko inokuthi iguqulwe kwicala. Susa konke uxinzelelo, ukuqala ngesandla sokunene, uze ushiye, ngoko ke izandla zombini zisesigxina esifanayo, imilenze isuka kwinqanaba elisekunene, kwaye ekugqibeleni ukhulule izikhwelo, umva, isisu, isifuba, intamo. Injongo kukubangela ukuvakalelwa kunye nobushushu. Bamba ubuso bakho, ucengisise ngengqondo yakho ngesandla sakho. Zama ukuziva umzimba wonke. Ngexesha ngalinye ukufezekisa "ukuphumla kukaThixo" kuya kuba lula.
Mudras of peace
Inguqu elula kodwa engaphantsi kweyegaga yokuxinwa kwengcinezelo isilumko. Lo bugcisa, owaziwayo eNdiya naseTshayina, usele ngaphezu kweminyaka engama-2 ubudala! Kuyaziwa ukuba ezininzi iziphelo zentlungu zigxilwe kuwo, kwaye iziphilisi zasempuma zikholelwa ukuba izona zamandla eziphambili ezixhomekeke kwizitho zangaphakathi ezibalulekileyo zidlula ngeminwe. Ukudibanisa ngendlela ethile, unokusebenza emzimbeni wakho. Ezi zizilumko, zivumela ukususa uxhalaba. Yenza ngezandla zombini ngexesha, ukuhlala bhetele, ubuyele ngqo, imizuzu emithathu. Ixesha elihle kakhulu kwiiklasi kusekuseni okanye kusihlwa. Ulwazi olumkileyo: lunceda ukuphelisa ukukhathazeka ngokomzwelo, ukuxhalabisa, ukwesaba, ukuxhalabisa. Ukuphucula ingcamango, kukhuthaza ukusebenza kwengqondo. Kunconywe ukulala okanye ukulala ngokugqithiseleyo. Qhagamshelana nomnatha wenkomfa kwidibanti yesithupha. Ukulungelelanisa iminwe eseleyo ngaphandle kokucima. Mudra ebomini: unikeza indawo yokugcina amandla kunye nokunyamezela, kuphucula uphulo lwentlalo jikelele, kubuyiselwa amandla emva kokuxinezeleka. Ukudibanisa amancinci amancinci omnwe omncinci, unqamle umnwe kunye nesithupha. Umnxeba kunye nomda ophakathi unqamle ngaphandle koxinzelelo. Ihlabathi elihlakaniphile: linika ukhuseleko kwiimpembelelo zamandla zangaphandle. Xhuma iingxowa zesithupha kunye nomnwe ngomncinci omncinci. Eminye iminwe iqonde. Ukuhamba "ngokukhawuleza ngokukhawuleza" yiNombolo 1 yokulungisa ukuxhalaba, kwaye, ngokutsho kwabafundi be-physiologists, yindlela efanelekileyo kakhulu yokufumana uxinzelelo. Ngoko, xa uxinzelelo luzakukugubungela ngentloko, zama ukushiya. Ukuhamba ngokuxhatshazwayo okuxhatshazwayo kuyahlukileyo kwinto eqhelekileyo ekubeni uqala kwizinga eliphezulu (hamba ngokukhawuleza, njengokungathi ukhawuleza), kwaye ngokukhawuleza ucotha. Kwimizuzu embalwa uza kuziva ukuba uphume kwiimeko ezixhalabileyo, qaphela oko kufuneka ukwenze kwaye kutheni. Ukuhamba okunjalo kunceda ukuseka iingcamango, kwenza kube lula ukucinga ngokuthe ngqo.
Udokotela unyango, kucamngca
Ukuba uvavanyo olulinganisiweyo luyinto enhle kuwe, kwaye ukucamngca nokucamngca kubonakala kunzima, ngoko uzama ukujamelana nokuxhalabisa ngoncedo lomdaniso. Umsebenzi ukukhubaza ukuhamba kwangaphakathi kweengcamango, kugxininisa ukuhamba kwangaphandle. Zama ukususa kwiipateni, uhambe ngokukhawuleza, ulandela umculo nomzimba wakho. Kuqala kuphi? Akukho zixhobo ezizenzekelayo ezi zikhokelo, kodwa kukho iindlela ezizodwa. Zama!
"Umdaniso Omncinci". Ukuzivocavoca kakhulu, ukulungele ukufudumala. Injongo kukusebenzisa ubuncinci bamandla ukugcina imeko. Ukuma kakuhle ngamehlo akho avaliweyo, uya kuziva ukuba umzimba wakho uqala ngokukhawuleza ukukhawuleza. Jonga ixesha elithile emva kwezi ntshukumo, ukugcina ibhalansi. Emva koko uqale ngokukhawuleza ngokugubha ngokukhawuleza ukuba uphumelele. Musa ukuwa, uyenze isinyathelo esithintelayo uze ubuyele kwindawo ezinzile. Ukukhusela, yenza umsebenzi kunye nomlingane okanye udonga. Umdlalo onjalo kwicala elincinci unceda ukufumana indawo yokulinganisela, kuquka umphefumlo.
Inkqubo ekhethekileyo yokuzilolonga "Ukuxhatshazwa kwengcinezelo"
Yiba nokuqeqeshwa okusemzimbeni okhethekileyo kusasa nakusihlwa ngexesha lokuxhalaba, ukuze ngaphandle kokulahlekelwa yimpilo unokumelana nokuvavanywa koxinzelelo. Yenza zonke iintshukumo ngokuhamba ngokukhawuleza, oku kuphela kuya kukunika uxolo kwengqondo.
1) Yima ngokuthe ngqo, usasaze amahlombe akho, udonsa isisu sakho. Bhoxisa, pha kamisa izandla zakho uphakamise. Exhale - sasaza iingalo zakho kumacala.
2) Beka iinyawo zakho ububanzi bomda ngaphandle. Hlala phambili, uzama ukuchukumisa umgangatho ngezandla zakho (imilenze ngqo). Bamba kule ndawo, ngokukhawuleza ukuzisa ixesha kwiimitha ezintathu. Gxininisa, uthathe umoya okhulu kwaye uphumelele, phucula izandla zakho, ugubungele ngeentsimbi.
3) Hlala esihlalweni, welula, udibanise izandla zakho ngesikhiye kwaye uwatyelele phambili ekuphefumleleni. Exhale kwaye ukhulule. Ukuma, vuthela emoyeni ngeempumlo, gcina umoya kwaye ukhulule ngomlomo, ngokulandelanayo, ukukhupha nokutsala esiswini (ubuncinane ubuncinane beentshukumo zokuphefumula ezi-10).
4) Hlala phantsi, phakamisa - pha kamisa imilenze yakho ngaphantsi komgangatho, zitshixe iisokisi, ubeke phambili, njengokungathi uzama ukufikelela ezinyaweni. Exhaling, phumula.
5) Thetha kwisisu sakho kwaye welula imizuzwana engama-30, ucinga ukuba utsalwa ngamagxa nemilenze ngendlela eyahlukileyo.