I-Sophrology yabonakala kungekudala kakhulu: kwi-60s ye-XX leminyaka. Umsunguli wayo, isifo sengqondo, MD. UAlfonso Caicedo, owenzelwe ukudala ubuchule bokuphumla obuya kudibanisa impumelelo yeengcinga zeNtshona kunye nobulumko baseMpuma. Emva kweminyaka emibini yokuhamba eya eIndiya, eJapan naseTibet, apho wanikezelwa ukufikelela kwiirekhodi zamandulo zamonki zaseTibetan, uCaicedo waqulunqa imigaqo-siseko ye-sophrology entsha (i-Greek phren - consciousness, logos-teaching, science). Enyanisweni, i-sophrology yenzululwazi ephonononga ukuqonda. Ngomlinganiselo omncinci, lo luqeqesho oluthela umntu ukuba lube luhle, kwisimo sengqondo esifanele. Amasu ayo ancedisi nje ukuxhathisa uxinzelelo, kodwa utshintshe isimo sengqondo ngokubhekiselele kuwe kunye nobomi ngokubanzi: ngokukhawuleza ufunda ukuhlala apha kwaye ngoku, ujabulele yonke imzuzu.
Izandi ezithembisayo. Oku kwenzeka ntoni? Ngomzimba wethu - kwi-sophrology sisixhobo esikhulu sokulawula ulawulo lwangaphakathi. Ukufumana indlela yayo kunye nesiseko esiyinkimbinkimbi yesayensi, i-sophrology idibanisa izinto ze-yoga, i-gymnastics yokuphefumula, i-Zen, i-taichi, ukuqeqeshwa kwe-autogenic ... Ngaloo xesha, umehluko omkhulu phakathi kobugcisa be-sophrology kusekulula nasekufikeleleni. Ungayisebenzisa naliphi na indawo: emsebenzini, kwimoto ngethuba lokuqhuma kwendlela, ekhaya.
Iiklasi ze-sophrology
• ukuphucula ukuphefumla, ukujikeleza kwegazi;
• qinisa umsebenzi weentliziyo;
• ukwandisa ukhuseleko;
Ukuphakamisa ithoni jikelele yomzimba;
• ukuphucula imemori, ukugxininiswa kwengqalelo;
• ukuphuhlisa ukucinga;
• ukwandisa ukuzithemba;
• Ukubuyisela ukulinganiswa kwengqondo;
• uncede ukunqoba ukwesaba, uxhalaba;
• kunciphisa uxinzelelo.
Ngomzimba kwiinkwenkwezi
Imvakalelo yethu, iingcinga ezingenasiphelo zihlala ziguqulelwa kwiilwimi zomzimba, njengengxaki. Ngoko, umsindo ungabonakala ngokuxhatshazwa kwi-cheekbones, entanyeni. Uvuyo lubonakala kwisisu, esifubeni ... Ukuxhatshazwa ngokwemvakalelo kubangela ukuba uphendule emzimbeni, oko kukukhokelela ekunyuseni kwemvakalelo ... Kodwa umntu angakwazi ukuphula le ngqumbo. Iinkqubo zesoprorology zisekelwe kwinto eyaziwayo: ixesha lokuphumla kwemisipha libandakanya ukususwa kwengxakini yengqondo. Ngako oko, i-sofrologists idibanisa ukubaluleka kokuzivocavoca - abancedisi nje ukuba bazive bengcono ngokwenyama, kodwa banokuyicombulula iingxaki ezininzi zengqondo. Ubunjineli obuyinkimbinkimbi sisetyenziselwa kwimimandla eyahlukahlukeneyo kunye nemigangatho yemisebenzi yabantu:
- Kwizemidlalo zobuchule kuncedisa ukuphumelela ekuphumeleleni, ukuphucula ukusebenza komzimba, ukunqoba uloyiko, intlungu.
- Kwishishini, basusa ingxaki yokukhathala, ukwandisa ukusebenza kakuhle, ukukhuthazwa komsebenzi, ukuphucula umoya kwiqela.
- Kwiyeza, zisetyenziswe ngempumelelo ekuxilongweni kwezifo zengqondo, njengesongezelelo kwonyango oluphambili (ixesha lokugqibela, umzekelo, ukuphulukana nokuhlinzwa ngoplastiki, njl.).
- Ukulungiselela ukubeletha kunceda ukunqoba ukwesaba koomama abalindele, ukunciphisa intlungu. Kubonakaliswa: "I-Sofro-baby" izalwa ngokuzinzile, ukuzalwa kwenzeka ngaphandle kweengxaki.
- Ngokwengcebiso ngabanye, bayasebenza ekukhathazeni ukutya, ukulala, njl njl.
Ezinye iinkampani ze-inshurensi zase-Swiss zihlawula i-sophistries kubaxhasi babo, kwaye eFransi i-sophrology course inxalenye yenkqubo yoluntu yabasetyhini abakhulelweyo. Khawucinge ukuba sonke siyi "vases" zeendlela ezahlukeneyo kunye nemilo, evulekile ukusuka phezulu kwaye izaliswe ngeziqulatho ezahlukeneyo. Ukuba i-vase iyinto encinci, izalisa ngokukhawuleza, ukuhla kweyokugqibela kwaye ... sele 'usondliwe'! Ngoko ukuba i-vase ayiphumeli, kukho iindlela ezimbini. Iyokuqala kwaye iboniswe kwizikolo ezininzi zeengqondo - "phalaza" iimvakalelo ezimbalwa eziphazamisayo kwi-"vase" ebanzi. Kodwa ngelixa uvale, kufuneka uqale. Indlela yesibini iphakanyiswa ukuba ndikhulise amathuba okuba "i-vase", ukuphucula ubuchule bam, ukuqala ukuva, ukuziva umzimba wam kwaye ndikwazi ukuvumelanisa neemeko zam ngokwam. Ukuphumla ngenye yeengcamango ezisisiseko kwi-sophrology. Kule meko, akudingeki uthathe iimeko eziyinkimbinkimbi, ufunda ukuphumla ukuhlala (kunye neamehlo avaliweyo) kunye nokuma, ugcine ulungelelwano olunqamlekileyo phakathi koxinzelelo kunye nokuphumula. Enye yeebhonasi ezininzi - ngokukhawuleza uza kuba nakho ukukhupha umgangatho wokuzonwabisa okuthabathayo kunye nokuvumelana ngokupheleleyo nehlabathi kunye nawe, naphi na apho ukhona. Ufunda ukususa ingxaki yomzimba kunye yengqondo.
Umbuzo osebenzayo
Ukuphefumula, ukuphumula kwemizimba kunye nokubonakalisa okubonakalayo yiindlela ezi-3 ezisisiseko ze-sophrology kunye nemigangatho emi-3 yobomi ngaphandle kokuxhatshazwa.
Ukuphefumula
Kunceda ukuphumula kwaye kulula ukujamelana noxinzelelo. Ukuphuza ngumsebenzi obalulekileyo kuphela umntu onokulawula, kodwa, hayi, ayithathi eli thuba. Njengoko u-Kristin Klein uthi u-sophologist encwadini ethi "UMoses of Happiness": "Siphefumula ngokuqhelekileyo ukuze siphile. Kodwa kungekhona ukuze uphile kakuhle! ". Kwabaninzi abantu abadala, ukuphefumla akunakwenzeka: asiphefumli, kungekhona ngokusebenza ngokuthe ngqo kwintsimbi kunye nokuzithintela umthamo ochanekileyo we-oxygen. Apho sasinobulumko njengomntwana xa siphefumula "isisu": ukuyivuselela ngokuphefumlela, ukuyikhupha. Oku kuphucula kakhulu ukuphuphuma kwamaphaphu, kususa izihlunu ze-muscle kwaye, ngenxa yoko, uxinzelelo lwengqondo (ukuthintela, ukwesaba).
Ukuphumula kwemizimba
Emzimbeni wethu, kukho iintlobo ezi-2 ezisisiseko zemisipha: elula (fomeni iindonga zendlela yokuphefumula, amathumbu, njl, ukunciphisa kwabo ngokungabandakanyekanga) kunye nokutshatyalaliswa (imisipha ye-trunk kunye nemigangatho, esinokuyinquma ngokukhawuleza). Kwi-sophrology, kugxininiswe kulokugqibela: baxanduva lwetoni yomzimba. Iimvakalelo, uxinzelelo luchaphazela ithoni yezihlunu. Ngenxa yeziganeko ezixinzelelekileyo, izihlunu zomntu ongeyenazo iindlela zokuphumla ziphumula ngokweqile, ukwakha uhlobo lwesakhelo se-muscular. Lo mbane ukhokelela ekugqithiseni kwamandla. Sifumana sisengozini xa sibhekene noxinzelelo olulandelayo kwaye ekugqibeleni ... ukutshatyalaliswa kuya kuba nzima. Bafunda ukuqaphela umzimba wabo, ngoko ke, ukuphawula kunye nokususa ingxaki embi.
Ukubonakala kakuhle
Enye ye-sofrotehnik eyaziwayo, encedisa "ukurhoxisa" isimo sengqondo kwiimeko ezithile (kwithuba elidlulileyo, langoku, elizayo). Ukwamkelwa kokubonakala kakuhle kudla ngokusetyenziswa ekuqeqesheni abadlali bezemidlalo: ngaphambi kokuba ukhuphiswano lufundiswe ukuba bahlale ngokwenene kwiingcamango zecandelo ngalinye lokhuphiswano, njani kwaye baya kwenza njani, ziziphi iimvakalelo zokuva. Ngaloo ndlela, umdlali ulungiselela ingqondo yakhe nomzimba ngexesha elizayo. I-Sophrology inceda ukuhlakulela isimo sengqondo esifanelekileyo ebomini ngokubanzi. Isimo sengqondo esifanelekileyo isakhono, kwaye njengazo naziphi na izakhono, ziqeqesha. Zama, umzekelo, ngaphambi kokulala ukurekhoda ubuncinane iziganeko ezimnandi ezenzekile kuwe namhlanje. Thatha umyalelo wokungahambi embhedeni uze wenze le ngxelo "kwidayari yenjabulo", kwaye ngokukhawuleza uza kuphawula ukuba ubomi bakho bude kunokuba buhlungu njengoko bekubonakala ngaphambili. Uya kufunda ukubona okulungileyo kwiziqhelo. Naliphina inyathelo elithembekileyo elichaphazelayo elichaphazelayo lichaphazela ngokuqinisekileyo isimo sengqondo, sengqondo kunye nomzimba. Umkhwa wokubhiyozela i-positive imihla ngemihla, ngoko ngokuphindaphindiweyo kwaye rhoqo rhoqo ngemini kunceda ukuzonwabisa ubomi. Kancinci ubude obuhle buya kwanda kwaye buthatha inxalenye enkulu yokuphila imihla ngemihla, ibe yindlela yokuphila.
Kwaye kutheni?
Intsingiselo yokuzivocavoca kwi-sophrology kukugxila ingqalelo kwiimvakalelo zomzimba. Oku kusindisa ukulinganisa okungadingekile, umntu uba yinto engaphezu nje kwe "intloko emilenzeni". Ubulumko buyanda, ukuzibona kunye nokuqonda kwehlabathi elijikelezayo utshintsho: uqala ukuthobela ingqalelo into ongayiboni ngaphambili.
Ngaphantsi komshicileli
Sonke sibhekene nokunyanzeliswa imihla ngemihla ngama-3-4 iiyure. Emzimbeni wethu kukho "i-thermostat yomzwelo" elawula imvakalelo kunye nokuxhatshazwa okubangelwa kuyo, kodwa ukuya kumda othile. Le "thermostat" yi-hypothalamus. Inxulumene ngokusondeleyo kunye ne-pituitary gland kwaye yenza uxhulumaniso lweenkqubo ze-nervous and endocrine. Kodwa ukuba umbane uphakeme kakhulu, amandla okuguqula umzimba aphelile, "i-thermostat" iyaphuma, ingozi yokungaphumeleli. I-Sofrochniky ijoliswe ekususeni ingxaki engadingekile kunye nokunceda umzimba wethu ukujamelana nale meko.
Inkqubo yoxinzelelo
Isiqinisekiso sokusebenza kweemvavanyo zesophelo-sophelo - kwisicelo sabo esifanelekileyo nesisigxina. Ulunge kunokuba uchwepheshe, akukho mntu unokukufundisa. Nangona kunjalo, ezinye zezinto ezilula zale ndlela zingabaluleka kwimpilo yemihla ngemihla. Umgaqo oqhelekileyo: emva kokusebenza rhoqo uthathe ixesha elifutshane uze uphulaphule oko uvakalelwa.
Ukusebenzisa ukuphefumla esiswini
Hlala phantsi, faka isandla esisodwa kwisisu sakho, esinye sisezantsi. Ukufakela inhalation, yifake (qiniseka ukuba ibhokhwe ayivuki ngexesha elifanayo), udonsa ekuphumeni (ungacinezela ngokucacileyo indawo yoovimba kunye nesandla sakho, njengokungathi uphosa ibhola). Phumbuza ngeempumlo, phuma ngomlomo. Uphucula utshintsho lwe-oxygen, isimo sengqondo, ugcwele amandla.
Ukubonakala kakuhle
Hlala emva kwesihlalo okanye esihlalweni, vala amehlo akho. Qinisekisa ukuba akukho mntu uphazamisayo nangemizuzu embalwa. Khawucinge nje into enomdla kakhulu, umzekelo, ulala ebhantsini, ubhakabhaka ilanga, umoya ophazamisayo uphawula ulusu ... Ziva zonke iinkcukacha. Hlanganisa neli lizwe elihle. Lo mfanekiso unokwenziwa ngengqondo kwiimeko ezixinzelelekileyo.
Ukuguquka okubi
Hlala esihlalweni, vala amehlo akho. Thatha umoya, ubambe umoya, uze uphume (phinda kathathu). Unqamle umgca wesihlalo. Ngamazwi "hamba" ngomzimba, ukhangele uxinzelelo. Ukukufumanisa, ukukhupha, kunye nokulula okulula, ucinga ukuba uqobo "uphuma" emzimbeni (ngekhefu, phinda kathathu). Kwakhona, hlela emva kwesihlalo. Khetha igama elihle: uthando, uvuyo, njl Kuphefumlelwe ngengqondo kuthiwa, njengokuphefumula, kunye nokuphefumula kusasaza kuwo wonke umzimba. Qhubeka imizuzu emithathu. Ukugqiba umsebenzo ngekhefu elingu-5. Ukuphumelela ngokukhawuleza ukuxhalabisa kwengqondo, kunceda ukunqoba intlungu.
Ukususa ukukhathala, umsebenzo "Fan"
Ukuma okanye uhleli, vala amehlo akho, yenza 3 uphefumle kwaye uphume. Hlaziya kakhulu kangangoko kunokwenzeka. Gcina izandla zakho entloko yakho kwaye uzenzele ukuyixhawula ukusuka kumacala onke, ngendlela engokoqobo, "ukuqhubela phambili" iingcamango ezinomsindo. Misa isikhashana (imizuzwana engama-30), phulaphula kwiimvakalelo eziye zavela emzimbeni. Phinda kuqala. Unceda ngokukhenkce ukususa ukukhathala kwimihla ngemihla yokusebenza, "khulula" intloko.
Umrhumo wentsasa we vivacity
Yima ingubo engaphantsi, uguqa ngamadolo, vala amehlo akho. Thatha umoya ophefumlelweyo, uze uphume, ukhulule umzimba wonke. Nika ingqalelo entloko kwaye, ngaphandle kokuvula amehlo akho, wehlisa ngokuthe ngcembe isifuba. Qhubeka uguqa, uguqa emva kwe vertebra emva kwe-vertebrae. Yonke into kufuneka yenziwe ngokungazamiyo: amadolo agubukile, ivulovu yavuleka, iphefumula ngaphandle. Emva koko qalisa ukulungiswa ngokukhawuleza: i-vertebra emva kwe-vertebra. Iyokugqibela iphakamisa intloko. Misa isikhashana. Phinda uphindwe kabili. Phakamisa izandla zakho uze uzame ukuziva umzimba wonke kunye nobukho bakho kulo mzuzu. Unceda umzimba wakho ukuba uvuke. I-Sofrology ayifaki ukuxilongwa kwaye akukho nto ibeka endaweni yokufumana uncedo lwezokwelapha nolunokwenyama. Kodwa ingaba sisixhobo esinokusetyenziswa kunyango.