Sophrology sanawoneke kale kwambiri: m'ma 60s a XX century. Woyambitsa wake, wodwala matenda a maganizo, MD. Alfonso Caicedo, anayambitsa kupanga njira yopuma yomwe ingagwirizanitse zopindulitsa za lingaliro lakumadzulo ndi nzeru za Kummawa. Atatha zaka pafupifupi ziwiri akupita ku India, ku Japan ndi ku Tibet, komwe anapatsidwa mwayi wolemba mabuku akale a amonke a ku Tibetan, Caicedo anapanga mfundo zatsopano za sayansi - sophrology (Chi Greek, chidziwitso - kuphunzitsa, sayansi). Ndipotu, sophrology ndi sayansi yomwe imaphunzira chidziwitso chogwirizana. Mwachidziwitso, izi ndi maphunziro omwe amachititsa munthu kukhala ndi maganizo abwino, ndikukhala ndi maganizo abwino. Njira zake zimathandiza osati kukana kupanikizika, komanso kusintha maganizo anu payekha ndi moyo wamba: pang'onopang'ono mumaphunzira kukhala pano ndi kusangalala nthawi iliyonse.
Zimamulonjeza. Kodi izi zimachitika bwanji? Kupyolera mu thupi lathu - mu sophrology ndicho chida chachikulu cholamulira dziko la mkati. Pogwiritsa ntchito njira zake komanso zovuta zongopeka za sayansi, sophrology imaphatikizaponso zinthu za yoga, zozizira zozizira, Zen, taichi, maphunziro a autogenic ... Pa nthawi yomweyi, kusiyana kwakukulu pakati pa njira za sophrology ndikumveka komanso kukwanitsa. Mukhoza kuzigwiritsa ntchito kulikonse: kuntchito, m'galimoto panthawi yopanikizika, panyumba.
Maphunziro a sophrology
• Kupititsa patsogolo kupuma, kuyendetsa magazi;
• kuonetsetsa ntchito ya mtima;
• kuwonjezera chitetezo;
Kwezani mawu onse a thupi;
• kumvetsetsa, kukumbukira;
• kulimbikitsa kuganiza;
• kuwonjezera kudzidalira;
• Kubwezeretsani maganizo;
• kuthandizira kuthetsa mantha, nkhawa;
• kuchepetsa nkhawa.
Kupyolera mu thupi kupita ku nyenyezi
Maganizo athu, malingaliro opanda pake amatembenuzidwa nthawi zonse mu thupi la thupi, ngati zowawa. Kotero, mkwiyo ukhoza kuwonekera kudzera mu zovuta mu cheekbones, khosi. Chimwemwe chimamveka m'mimba, m'chifuwa ... Kusokonezeka maganizo kumapangitsa kuti thupi liziyenda, zomwe zimangowonjezera kukhumudwa ... Koma munthu akhoza kuthyola mkangano wovutawu. Njira zogwiritsira ntchito sophrology zimachokera pa zomwe zakhala zikudziwika kale: kupuma kwa minofu kumaphatikizapo kuchotsedwa kwa nkhawa. Choncho, ma sofrologists amagwirizanitsa kufunika kotere kuntchito yopumula - amathandiza kuti azikhala bwino pamthupi, komanso kuthana ndi mavuto ambiri. Ubongo wamakono umagwiritsidwa ntchito m'madera osiyanasiyana ndi magawo a ntchito za anthu:
- Masewera olimbitsa thupi amathandizira kuti apambane, kupititsa patsogolo ntchito, kugonjetsa mantha, kupweteka.
- Muzamalonda, amachotsa vuto la kutopa, kuwonjezera kuyenerera, ntchito yogwira ntchito, kusintha mpweya mu timu.
- Mu mankhwala, amagwiritsidwa ntchito mosamala pa matenda a psychosomatic, monga chowonjezera ku chithandizo chachikulu (nthawi ya postoperative, mwachitsanzo, kuchira kuchokera ku opaleshoni ya pulasitiki, etc.).
- Pokonzekera kubereka kumathandiza kuthetsa mantha a amayi oyembekezera, kuchepetsa ululu. Zimatsimikiziridwa kuti: "Ana a Sofro" amabadwa mwakachetechete, kubadwa kumachitika popanda mavuto.
- Pokhala uphungu payekha, ali ndi vuto la kudya, kusowa tulo, ndi zina zotero.
Makampani ena a inshuwalansi a Swiss amapereka sophistries kwa makasitomala awo, ndipo ku France maphunziro a sophrology ndi mbali ya polojekiti ya amayi apakati. Tangoganizani kuti tonse ndife "vases" a kukula ndi mawonekedwe osiyanasiyana, otseguka kuchokera pamwamba ndikudzala ndi zosiyana. Ngati chowotchi ndi chochepa, chimadzaza mofulumira, kugwa kotsiriza ndi ... mwakhala "mutadyetsedwa"! Choncho kuti vaseti isasefuke, pali njira ziwiri. Yoyamba ndi yoperekedwa m'masukulu ambiri amalingaliro - "tsanulirani" zolakwika zochepa kuchokera ku "vase" yodzaza anthu ambiri. Koma nthawi iliyonse mukasefukira, muyenera kuyamba. Njira yachiwiri ikuperekedwa ndi ine kuti ndiwonjezere mwayi wa "vase", ndikukulitsa luso langa lachirengedwe, kuyamba kumva, kumva thupi langa ndikutha kuyanjanitsa dziko langa palokha. Kutulutsidwa ndi chimodzi mwa mfundo zazikulu mu sophrology. Pankhaniyi, simukusowa kutenga zovuta, mumaphunzira kupumula kukhala (ndi maso otsekedwa) komanso ngakhale kuyimilira, kusunga kusamvana pakati pa mavuto ndi mpumulo. Chimodzi mwa mabhonasi ambiri - posachedwa mudzatha kutulutsa malo osangalatsa ndi omvera bwino ndi dziko ndi inu, kulikonse komwe muli. Mumaphunzira kuchotsa maganizo ndi maganizo.
Funso logwira ntchito
Kupuma, kupuma kwa minofu ndi kuwonetsa bwino ndi njira zitatu zofunikira za sophrology ndi katatu wa moyo wopanda mavuto.
Kupuma
Zimathandiza kupumula ndipo n'zosavuta kuthana ndi mavuto. Kupuma ndiko ntchito yokha yomwe munthu angathe kulamulira, koma, tsoka, sizitenga mpata uwu. Kristin Klein, yemwe ndi katswiri wamasayansi, analemba m'buku la "Mosaic of Happiness" kuti: "Timapuma nthawi zonse kuti tipulumuke. Koma osati kuti tikhale ndi moyo wabwino! ". Kwa anthu ambiri akuluakulu, kupuma sikungoganizire ntchito: timapuma, osati pochita chidziwitso kwathunthu ndikudzipiritsa tokha mlingo wokwanira wa oksijeni. Kumene tinkakhala anzeru ngati mwana pamene tinapuma "mimba": kulimbitsa ndi kudzoza, kutulutsa mpweya. Izi zimathandiza kwambiri kupuma mpweya wabwino, zimachotsa minofu komanso, motero, kupsinjika maganizo (kuletsa, mantha).
Kupuma kwachisokonezo
Mu thupi lathu, pali mitundu iwiri yofunikira ya minofu: yosalala (pangani makoma a mapewa a m'mimba, matumbo, ndi zina zotero, kuchepa kwawo mosagwirizana) ndi kumenyedwa (minofu ya thunthu ndi mapeto omwe tingathe kudula). Mu sophrology, zomwe zimagwiritsidwa ntchito pazochitikazi ndizozimene zimagwira ntchito. Maganizo, nkhawa imakhudza kamvekedwe ka minofu. Nthawi zambiri zimakhala zovuta, minofu ya munthu amene alibe njira zotsitsimutsira kumasuka mopitirira muyeso, kupanga mtundu wamtundu wolimba. Mpweya umenewu umayambitsa kugwiritsa ntchito mphamvu. Timakhala otetezeka kwambiri poyang'anizana ndi zovuta zotsatila ndikumapeto ... mavuto amakhala aakulu. Amaphunzira kuzindikira thupi lawo, choncho, kuzindikira ndi kuchotsa mavuto owonjezera.
Kuwoneka bwino
Imodzi mwa sofrotehnik yotchuka kwambiri, yothandizira "kubwezeretsanso" maganizo awo ku zochitika zina (m'mbuyomu, zamtsogolo, zamtsogolo). Kulandira maonekedwe abwino nthawi zambiri kumagwiritsidwa ntchito pophunzitsa akatswiri a masewera: Asanamalize mpikisano kuti azitha kukhala m'maganizo a gawo lirilonse la mpikisano, nanga ndi momwe adzachitire, ndikumverera kotani. Motero, wothamanga amakonzekeretsa malingaliro ake ndi thupi lake kuti akwaniritse zam'tsogolo. Sophrology imathandiza kukhala ndi malingaliro abwino kwa moyo wamba. Maganizo abwino ndi luso, ndipo ngati luso lirilonse, limaphunzitsa. Tayesani, mwachitsanzo, musanagone kuti muwerenge zosachepera 3 zokondweretsa zomwe zakuchitikirani lero. Tengani lamulo loti musagone mpaka mutapanga mbiriyi mu "diary yanu ya chisangalalo", ndipo mwamsanga mudzazindikira kuti moyo wanu uli kutali kwambiri monga momwe unkawonekera kale. Mudzaphunzira kuona zabwino mwachibadwa. Chidziwitso chilichonse chabwino chimakhudza kwambiri maganizo, maganizo ndi thupi. Chizoloŵezi chokondwerera zabwino tsiku ndi tsiku, ndiye mobwerezabwereza patsiku kumathandiza kusangalala ndi moyo. Pang'onopang'ono gawo labwino likulumpha ndipo limatenga mbali zambiri pamoyo tsiku ndi tsiku, kukhala njira ya moyo.
Ndipo chifukwa chiyani?
Tanthauzo la masewero olimbitsa thupi mu sophrology ndi kuika chidwi chanu pa zowawa m'thupi. Izi zimapulumutsa kulingalira kopanda pake, munthu amakhala chinthu china osati "mutu pamilingo". Chisamaliro chimawonjezereka, kudzidzimva nokha ndi kuzindikira za dziko lozungulira kusintha: iwe umayamba kumvetsera pa chinachake chimene iwe sunachizindikirepo kale.
Pansi pa osindikiza
Tonsefe timadandaula tsiku lililonse kwa maola 3-4. Mu thupi lathu pali "kutentha kwamalingaliro" komwe kumayendetsa kumverera ndi kukhumudwa kumene, koma mpaka kumalire ena. "Mpweya" umenewu ndi hypothalamus. Zimagwirizanitsidwa kwambiri ndi chidziwitso cha pituitary ndipo zimaphatikizapo kugwirizana kwa machitidwe amanjenje ndi otsirizira. Koma ngati mpweya uli wochuluka kwambiri, mphamvu zowonongeka za thupi zatha, "thermostat" imamveka, pangozi yolephera. Sofrochniky ndi cholinga chochotsa mavuto osafunikira ndikuthandiza thupi lathu kuthana ndi vutoli.
Ndondomeko yoteteza maganizo
Chidziwitso cha momwe ntchito ya sophrology ikugwiritsire ntchito - pamagwiritsidwe awo olondola ndi ogwira ntchito. Bwino kuposa akatswiri, palibe amene angakuphunzitseni. Komabe, zina mwa zinthu zosavuta pazinthu izi zingakhale zothandiza pamoyo wa tsiku ndi tsiku. Lamuloli: Pambuyo pachitapo chilichonse chitani kaye pang'ono ndi kumvetsera zomwe mumamva.
Kuchita kupuma m'mimba
Khala pansi, ikani dzanja limodzi pamimba mwako, lina kumbuyo kwanu kumbuyo. Pakani mavitamini, yanikeni (onetsetsani kuti bere silikuwuka panthawi imodzimodzi), kukoka mpweya wotuluka (mungathe kukanikiza mozungulira dzanja lanu ngati kuti mukuwomba mpira). Lembani kupyolera mu mphuno, yambani kupyolera pakamwa. Kupititsa patsogolo kusintha kwa okosijeni, mkhalidwe wamaganizo, muli ndi mphamvu.
Kuwoneka bwino
Khalani mmwamba pa mpando kapena pa mpando, yang'anani maso anu. Onetsetsani kuti palibe yemwe akukuvutitsani ngakhale kwa mphindi zingapo. Tangoganizani chinthu china chosangalatsa kwambiri, mwachitsanzo, mumagona pamphepete mwa nyanja, mukuwotchera dzuwa, mphepo yozizira imabisa khungu ... Dziwani zonse. Gwirizanitsani ndi malo okondweretsa awa. Chithunzichi chikhoza kubwerekanso m'maganizo ovuta.
Kusintha kosasintha
Khalani pa mpando, yang'anani maso anu. Tengani mpweya, gwiritsani mpweya wanu, kenaka mutuluke (kubwereza katatu). Woloka pamphepete mwa mpando. Mwamtheradi "yendani" kupyolera mu thupi, powona kupanikizika. Kuzizindikira, kuzizira, ndiyeno kuzizira zochepa zosavuta, kuganiza kuti iwe "umasanduka" mthupi (kupuma, kubwereza katatu). Apanso, yendani kumbuyo kwa mpando. Sankhani mawu abwino: chikondi, chimwemwe, ndi zina zotero. Pa kudzoza maganizo amatchula izo, ngati kupuma, ndi kutuluka kunja kumagawira thupi lonse. Pitirizani kwa mphindi zitatu. Malizitsani ntchitoyi ndi kupuma kwa mphindi zisanu. Kuwathandiza kuthetsa nkhawa, kumathandiza kuthana ndi ululu.
Kuchotsa kutopa, ntchito "Wachinyamata"
Kuima kapena kukhala, kutseka maso anu, chitani 3 kupuma kwakukulu ndi kutulutsa. Pumulani momwe mungathere. Gwirani manja anu pamutu mwanu ndikudziyerekezera kuti muwoneke kuchokera kumbali zonse, motere, "kuthamangitsira" maganizo okhumudwitsa. Pumphani (masekondi 30), mvetserani kumverera komwe kwatuluka mu thupi. Bwerezani choyamba. Kuthandiza mwangwiro kuthetsa kutopa nthawi zonse pa tsiku logwira ntchito, "kutulutsani" mutu.
Malingaliro ammawa a vivacity
Imani nsapato pansi, khalani pansi mawondo anu, yang'anani maso anu. Tengani mpweya wozama, kenaka tulukani, tulutsani thupi lonse. Tcherani khutu kumutu ndipo, popanda kutsegula maso anu, pang'onopang'ono mupite ku chifuwa. Pitirizani kugwedezeka, kubwerera kumbuyo kwa vertebra kumbuyo kwa vertebrae. Chilichonse chiyenera kuchitidwa mopanda mphamvu: mawondo amawerama, nsagwada zatseguka, mpweya wopanda. Kenaka ingoyamba kuwongolera pang'onopang'ono: vertebra kumbuyo kwa vertebra. Omaliza amadzutsa mutu wake. Pumulani. Bwerezani nthawi ziwiri. Kwezani mmwamba manja anu ndi kuyesa kumverera thupi lonse ndi kukhalapo kwanu pa nthawi ino. Mumathandiza thupi lanu kuti lidzutse. Sofrology siyimapanga matenda ndipo palibe njira yothandizira odwala ndi othandizira oyenerera. Koma ikhoza kukhala chida chothandizira kuchiza.