Kusinkhasinkha kumayang'ana pa lingaliro limodzi - mwachitsanzo, kukwaniritsa mgwirizano ndi chimwemwe chonse. Pali mitundu yambiri ya njira imeneyi. Cholinga cha njira zonsezi ndikutsegulira munthu kukhala mthupi labwino ndi zakuthupi. Tsono, kusinkhasinkha: maganizo a machiritso ndi machiritso a thupi ndi mutu wa zokambirana lero.
Mphamvu yakuchiritsa ya kusinkhasinkha
Kuchepetsa kwa kusinkhasinkha pa thanzi kwakhala kwatsimikiziridwa ndi kafukufuku amene anachitidwa m'madera ambiri odziwika bwino azachipatala ndi kafukufuku padziko lonse lapansi. Chofunika kwambiri, ntchito ya University of Harvard ya maganizo ndi thupi. Pambuyo pa masabata angapo a kusinkhasinkha, maphunziro onse (ndipo analipo oposa 5,000) anawona kusintha kwakukulu kwa thanzi lawo, makamaka pa matenda monga matenda oopsa, mtima wamagazi, migraine, kusowa tulo. Zowonongeka sizinaimidwe, ndipo patapita nthawi zotsatirazo zinali zodabwitsa kwambiri. Zatsimikiziridwa kuti kusinkhasinkha kumawonjezera kuchuluka kwa serotonin mu ubongo (chomwe chimatchedwa chisangalalo cha hormone), kumawonjezera kudzidalira, kudzidalira, kumakumbukira kukumbukira ndi kulingalira, kumachepetsa chiopsezo kupsinjika, kumapangitsa mphamvu, kuchepetsa nkhawa. Zimathandizanso kukana kwa thupi la munthu ku matenda opuma komanso kumakhudza thanzi labwino la thupi.
Anthu omwe amasinkhasinkha sakhala odwala, amakhala ogwirizana kwambiri ndi dziko lozungulira, ndi banja, amapindula kwambiri kuntchito ndikubwezeretsa mphamvu. Kuwonjezera apo, kusinkhasinkha kumathandiza kuthana ndi mavuto mosavuta - kuthetsa kusamvana kuli koyenera komanso kolondola.
Kusinkhasinkha - kupuma kwa aliyense
Aliyense akhoza kusinkhasinkha, mosasamala za chikhalidwe, zaka kapena maphunziro. Koma ngati simukudziwa momwe mungachitire, pali njira zingapo zosavuta. Inu mukhoza kusinkhasinkha kwa miniti imodzi, mphindi zisanu kapena makumi awiri. Mwachiwonekere chinthu chimodzi: pamene mukuchita zambiri, zotsatira zofulumira. Koma chofunika kwambiri, nthawi yosinkhasinkha ndi khalidwe lake. Mukhoza kuchita kusinkhasinkha kwathunthu: kunyumba, kuntchito kapena paulendo. Kwa oyamba kumene, tikupempha kuti tiyambe kuchita zimenezi momasuka, kutali ndi phokoso.
Mu malo omasuka mokwanira, mukhoza kusunthira: pitani kapena kuvina. Kusinkhasinkha muvina kumalimbikitsa makamaka amayi. Izi, komabe, sizikutanthauza kuti mukufunikira kuphunzira kayendetsedwe kake. Kulamulira kwakukulu kwa kusinkhasinkha ndiko kumasuka ndi kudzipereka. Dani momwe mumamvera! Mungathe kuchita izi pansi pa nyimbo zomwe mumakonda, koma "guru" mu mafunso osinkhasinkha - ndi bwino kusinkhasinkha momasuka. Mukakhala chete, mumalandira zizindikiro zosiyana kwambiri zomwe zimatumizidwa ndi thupi ndi psyche. Tsiku lirilonse iwo amauzidwa kwa ife, koma sitikuwazindikira. Ndi nthawi yosinkhasinkha kuti tapatsidwa mwayi wodziwa tokha ndikumvetsera mau a umunthu wathu wamkati.
Chilichonse chiri chabwino kusinkhasinkha. Chinthu chofunika kwambiri ndikuti mumve bwino. Koma iwe uyenera kubwerera molunjika-msana ndi mutu uyenera kukhala pa mzere wofanana. Mutha kukhala pamtsamiro kapena kupalasa, ndikuika pilo pakati pa m'chiuno. Mukhoza kuika phazi lanu pamlendo kapena kuwongolera miyendo yanu. Mukhozanso kusinkhasinkha bodza pansi, koma osati madzulo, chifukwa mungathe kugona tulo, ndipo mukusinkhasinkha muyenera kukhala ozindikira. Samalani ndi chitonthozo cha zovala zanu, onetsetsani kuti mulibe chirichonse chokakamiza, kumasula mabatani, kuchotsani nsalu.
Kusinkhasinkha kwa mmawa kumalimbikitsa maubwenzi athu ndi anthu tsiku lonse. Madzulo, m'malo mwake, amakulolani kuti muyang'ane mkati mwanu ndi kufotokoza mwachidule zomwe zinachitika tsikulo - zomwe zinakuchitikirani, zomwe munakwanitsa kuchita ndi zomwe mwaphonya. Ndi zabwino kwambiri kusinkhasinkha pamodzi ndi mnzanu. Izi zimalimbitsa chiyanjano, zimachita njira yothetsera mphamvu, makamaka pavuto. Sikofunika kuti mu njira yosinkhasinkha muyenera kuganiza mofanana. Maganizo ndi uthenga akhoza kukhala osiyana - chinthucho chimakhala chofanana. Iwe, palimodzi, dzidziwe wekha, wina ndi mzake ndi kumvetsa moyo wanu. Izi zikugwirizana ndi Tantra yamakono, kumene ogwirizana nawo amadziwa okha.
Kodi tiyenera kuganizira chiyani tikamaganizira?
Poyambirira, nthawi zonse mudzagonjetsedwa ndi malingaliro enieni a tsiku ndi tsiku. Musamenyane nawo. Pakapita nthawi, mudzaphunzira kuyeretsa malingaliro anu pa chilichonse chodabwitsa, ndikuyang'ana funso lofunika. Pamene mukusinkhasinkha, mungakhale ndi malingaliro osiyana, osati nthawi zonse zokondweretsa: mkwiyo, kukwiya, mkwiyo. Mmalo mothawira kumverera uku, avomereze iwo ndi kupeza chifukwa chawo. Dzivomerezeni nokha kuti simuli wangwiro ndipo mukhoza kukwiya, kukhumudwa ndi kukwiya. Yesetsani kumvetsetsa chomwe chiri kumbuyo kwa malingaliro awa, ndi ndani kwenikweni omwe iwo akuwatchula - mwinamwake nokha? Musakhumudwe kwambiri mukayamba kulira, kupuma mofulumira. Izi ndizochitika mwachilengedwe panthawi yomwe timavomereza maganizo athu olakwika, omwe nthawi zambiri timayesera kudzibisa ngakhale tokha.
Samalani zomwe zimabwera m'malingaliro kuphatikizapo mtsinje waukulu wa malingaliro. Musanyalanyaze izi "zopanda ungwiro" ndi zachilendo pazithunzi zoyambirira. M'malo mwake, ganizirani za iwo, ganizirani chifukwa chake adabwera. Izi zikhoza kukhala zofunika kwa inu m'tsogolomu. Mwachitsanzo, mumayang'aniridwa kuti muchiritse matendawa, ndipo malingaliro amadza kukumbukira za tchuthi zomwe zikubwera - komwe mungapite, kuchuluka kwa ndalama, ndi zina zotero. mwina maganizo anu amakuuzani njira. Mverani nokha - mkati mwathu muli mphamvu yaikulu ya machiritso ndi kuchiritsa thupi. Pitani pa tchuthi - zingakuthandizeni mofulumira kuposa madokotala ambiri.
Kusinkhasinkha kwa Tsiku Lililonse
Nazi njira zosavuta zomwe mungaphunzire kulikonse ndi nthawi iliyonse. Kusinkhasinkha kulipo kwa aliyense ndi kulikonse - pamapeto pake mudzamvetsa.
Pa chakudya
Konzani tebulo. Chovala cha tebulo chiyenera kukhala choyera, chouma, chosangalatsa kwa mtundu wanu. Mumaika mbale ya chakudya (ndibwino kuti mbaleyo ikhale yosiyana, yokongola, yokometsera), khalani kutsogolo kwake ndikupuma mokwanira ndikupuma katatu, ndikubwereza kuti: "Ndimapuma mosavuta, ndimapuma ndikumwetulira, ndimakonda kudya." Ndiye, kuyang'ana pa chakudyacho, mudzamva chidwi chake chonse, kulawa fungo lake. Onetsetsani kuti chakudya ichi chidzakupatsani mphamvu, thanzi, mphamvu. Konzani kuti mulole izo zonse, mulole thupi lanu lizichiza ndi kupeza chakudya chosirira. Musachedwe. Tsekani maso anu ndi kununkhiza. Mukhoza kununkhira ndi maso anu otsekedwa kapena maso anu atseguka - pomwe maso anu ndi fungo lanu zimakhudzidwa.
Pang'onopang'ono mudzakwaniritsa zosangalatsa zonse. Kenaka ikani chidutswa m'kamwa mwako ndipo khalani maso anu pa kukoma kokha. Yambani kutchera pang'onopang'ono, makamaka pafupifupi kayendedwe ka 40 kotayira. Dikirani miniti musanasamuke ku chinthu china. Mukhoza kumamwa madzi ambiri panthawiyi, koma izi siziri zofunikira. Ngati mwasangalala mokwanira gawo loyamba - pang'onopang'ono mudye lonse kutumikira. Ganizirani kukoma, fungo, kapangidwe ka chakudya. Imani kuchokera pa tebulo yodzaza, koma popanda kumva kupweteka mmimba. Kusinkhasinkha ndi kusinkhasinkha pa tebulo, posachedwa mudzawona kuti ndi chakudya chilichonse mumadya pang'ono. Amamulime enieni akhoza kudya masamba angapo tsiku ndikumva bwino.
Pamene mumatsuka mbale
Sungani manja anu ndi kuyika manja anu mmadzi otentha. Musachedwe kuyamba kusamba ndi kuyeretsa. Ganizirani za kutentha kwa madzi. Tengani mbale kapena chikho, muzimva bwino. Pukutani ilo, sungani dzanja lanu pamwamba pa chonyezimira pamwamba. Musachedwe. Pambuyo kutsuka mbaleyo pambali pa mbaleyo, ingoganizirani pokhapokha pokhapokha pokhapokha mutatha. Onetsetsani kuti mbaleyo ikhale yosasangalatsa, yosangalatsa kukhudza. Musaganize za china chirichonse. Choncho, mudzachita ndi chikho chilichonse, supuni, mbale. Musachedwe. Musaganize za china chilichonse kusiyana ndi zomwe mumachita. Mukadzatsiriza, mudzamva mphamvu, ngati kuti mukugona mokwanira kuchokera pansi pamtima. Mudzamasuka, mukuchita ntchito yachizoloŵezi. Izi ndizotheka ngati mutasinkhasinkha.
Paulendo
Pamene mukusinkhasinkha, pakuyenda, muyenera kusuntha pang'ono pokhapokha mwachizolowezi. Sinthani kupuma kwanu ku msinkhu wa sitepe, kuwerengera mapazi anu ndi kupuma kwa iwo mu nthawi. Mungathe kunena mokweza kuti: "Lembani, limbani, limveke - exhale, exhale, exhale." Ngati mapapu sakufuna 3, koma masitepe 4 - atenge mpweya muzinayi zinayi. Kutsegula m'mimba ndi kutuluka sikuyenera kukhala mofanana. Kutsegula m'mimba kungathe kukhala 3, ndi kutulutsa mpweya - masitepe 4. Ngati mukuona chinthu chokongola panjira, mwachitsanzo, duwa, mbalame - imani ndi kuyang'ana kwa kanthawi. Musaleke kupuma, kuti musaphonye malingaliro abwino ndi maganizo a machiritso. Ngati mukufuna kupitiriza kuyenda - yendetsani kachiwiri. Ngati mukuyenda mumasangalala, mtendere - ndiye mukusinkhasinkha bwino. Kuyenda koteroku kudzakupatsani mwayi wapamwamba. Ndizabwino kwambiri, ngati nthawi imodzimodziyo mutakhala nyama yomwe mumakonda - galu, mwachitsanzo.
Kusinkhasinkha kunyumba
Yambani ndi kusinkhasinkha kwa mphindi 15. Tsiku lililonse, yonjezera nthawi yake mpaka theka la ora.
1. Khalani pamalo a lotus: phazi lamanzere kumathyo lamanja komanso mosiyana. Mukhozanso kuseka.
2. Yambani msana wanu, kukoketsani mimba yanu pang'ono, yongolani mutu wanu.
3. Yang'anani maso pang'ono.
4. Tengani mpweya wochepa, ndikupuma mwachibadwa. Yesetsani kuyang'ana pa kupuma kwanu, kuwerengera kupuma kuchokera 1 mpaka 10. Ngati mutayika kapena mukulakwitsa, musachite mantha, ingoyambira pachiyambi pomwe.
5. Lolani malingaliro anu ndi maganizo anu kuyenda momasuka. Musagwirizane nawo ndondomekoyi "kuchokera pansi pa ndodo" kapena polemba wina. Mwa njira iyi mungakwaniritse cholinga cha kusinkhasinkha - maganizo a machiritso ndi machiritso a thupi.