Zapangidwa kuti zikhale ndi zokoma, kotero aliyense wa ife adzatha kupeza zovuta zokwanira kwa iye-antistress. Zochita zapadera kuti muthetse minofu zidzakuthandizani.
Yoga-Nidra Divine Relaxation
Izi zidzakuthandizani kuthetsa nkhawa ndikubwezeretsa mphamvu, kupindula kwakukulu kwa malingaliro ndi thupi, kufotokoza malingaliro a nkhawa ndi kukayikira, ndi kofunikira kuti muphunzire kulowa mukatikati pakati pa kugona ndi kudzuka. Phunziro lalifupi (mphindi 20-30) lingathe kupuma maola angapo. Nthawi zina limatchedwa yoga kwa anthu aulesi, koma imakutulutsani kuchotsa zida zonse, kuyambitsa zowonetsera ndikupeza njira yothetsera mavuto omwe amachititsa nkhawa zathu. Inu mumangofunikira kuzungulira kwathunthu. Kuti zitheke bwino, ndibwino kuti muzichita bwino mwathunthu komanso mutsogoleredwa ndi wothandizira. Nayi njira yowunikira oyamba. Lembani kumbuyo kwanu, miyendo pamodzi, manja pamtengo, mutseke maso anu. Lembani mabulosi mulola, kukoketsani kumbuyo kwa mutu wanu ndi kutambasula thupi lanu lonse. Kenaka mutambasule manja anu pamtengo ndipo muthe mwamsanga. Malo abwino ochita masewera olimbitsa thupi ndi otetezeka ndi gombe lomwe lili patali pamphepete mwa mafunde. Kodi palibe zothekazo? Kenaka lingaliro labwino liganizireni bata la mafunde ndi nyanja yofatsa. Masokiti ndi zidendene zomwe zimabalalika pang'ono, mabampu amatha kugwera pa nthiti ndi kanjedza. Mutu ukhoza kubwerera kumbali. Chotsani mavuto onse, kuyambira ndi dzanja lamanja, kenako mutuluke, ndiye manja onse awiri ali ndi dongosolo lomwelo, miyendo kuyambira pa phazi lamanja, ndipo potsirizira pake muzimasuka kumasula, kumbuyo, m'mimba, pachifuwa, pamutu. Cholinga ndikumayambitsa kumverera ndi kutentha. Sungani nkhope yanu, m'maganizo mwanu mukumenya mutu wanu ndi dzanja lanu. Yesani kumva thupi lonse. Nthawi iliyonse kuti mukwaniritse "zosangalatsa zaumulungu" mudzakhala ophweka.
Mudras wa mtendere
Yoga yosavuta koma yocheperako yotchuka yoga yothetsera nkhawa ndi nzeru. Ulemu umenewu, wotchuka ku India ndi China, uli kale zaka zoposa 2,000! Zikudziwika kuti mapeto ambiri a mitsempha amakhudzidwa kwambiri, ndipo ochiritsa akummawa amakhulupirira kuti njira zazikulu zamagetsi zogwirizana ndi ziwalo zofunika mkati zimadutsa mwala. Kuzilumikiza iwo mwanjira inayake, mukhoza kugwira ntchito m'thupi lanu. Izi ndi zanzeru, zomwe zimachotsa nkhawa. Awapange ndi manja awiri mwakamodzi, kukhala bwino, kumbuyo molunjika, kwa mphindi zitatu. Nthawi yabwino kwambiri ya makalasi ndi m'mawa kapena madzulo. Kudziwa nzeru: kumathandiza kuthetsa nkhawa, nkhawa, mantha, nkhawa. Kupititsa patsogolo maganizo, kumalimbikitsa ubongo kugwira ntchito. Analangizidwa chifukwa cha kugona kapena kugona kwambiri. Lumikizani chala chachindunji ku thumb pad. Lembetsani zala zomwe zatsala popanda kusokoneza. Mudra wa moyo: amapereka malo osungira mwamphamvu ndi kupirira, amachititsa kuti moyo wonse ukhale wabwino, kubwezeretsa mphamvu pambuyo pa kupanikizika. Tsegulani zing'onozing'ono za chala chaching'ono, phala chala ndi thupi. Mphindi wapakati ndi wapakati akuwongolera popanda kupanikizika. Nzeru za padziko lapansi: Zimateteza ku mphamvu zopanda mphamvu zakunja. Lumikizani mapepala a chala chachikulu ndi chala ndi kuthamanga pang'ono. Zonse zalazo ndi zolunjika. Kuyenda "mwamsanga-pang'onopang'ono" ndi Nambala 1 yothetsera nkhawa, ndipo, malinga ndi akatswiri a physiologists, ndi njira yabwino komanso yotsika mtengo yothetsera mavuto. Choncho, pamene mavuto akukuphimba ndi mutu, yesani kusiya. Kuyenda motsutsana ndi nkhawa kumasiyana ndi kachitidwe kawiri kawiri kuti mumayambira pamtunda waukulu (pitani mofulumira, ngati mukufulumira), kenako pang'onopang'ono. Mphindi zochepa mudzamva kuti mwatuluka muchisokonezo, dziwani zomwe muyenera kuchita ndi chifukwa chake. Kuyenda koteroko kumathandiza kupanga malingaliro, kumapangitsa kuganiza mozama, mwamtendere.
Sewani mankhwala, kusinkhasinkha kwakukulu
Ngati kuchita masewero olimbitsa thupi kumakuvutitsani, ndipo kusinkhasinkha ndi kulingalira zikuwoneka zovuta, ndiye yesetsani kulimbana ndi nkhawa pogwiritsa ntchito kuvina. Ntchitoyi ndikutsegula mkati mkati mwa malingaliro, ndikuyang'ana kutsogolo kwa kunja. Yesetsani kuchoka pa zochitikazo, kusuntha mosamala, kutsatira nyimbo ndi thupi lanu. Kumayambira pati? Palibe njira yeniyeni yowonetsera machitidwe awa, koma pali njira yapadera. Yesani!
"Little Dance". Kuchita masewera olimbitsa thupi, zabwino kwa kutentha. Lingaliro ndi kugwiritsa ntchito osachepera mphamvu kuti apulumutse mkhalidwewo. Kuima ndi maso anu atsekedwa, mumamva thupi lanu likuyamba kugwedeza pang'ono. Yang'anani kwa nthawi yambiri kuseri kwa kayendedwe kake, kusunga malire. Ndiyeno yambani kugwedeza mwakufuna mwamphamvu kuti mutuluke. Musabweretse kugwa, pangani tsatanetsatane ndikubwerera ku malo otetezeka. Kuti mukhale otetezeka, chitani masewera olimbitsa thupi ndi mnzanu kapena pakhoma. Masewera otere pambali yowonda amathandiza kupeza pakati, kuphatikizapo moyo.
Zovuta za zochitika zovuta "Kuletsa kusokoneza maganizo"
Muzichita masewera olimbitsa thupi m'mawa ndi madzulo nthawi ya nkhawa, kotero kuti popanda kutaya thanzi mukhoza kulimbana ndi mayesero. Chitani zonsezi mofulumira, izi zokha zimakupatsani mtendere wa malingaliro.
1) Kwezani mmwamba molunjika, kufalitsa mapewa anu, kukoka mimba yanu. Lembani, kwezani manja anu mmwamba ndi kutambasula. Exhale - tambasula manja anu kumbali.
2) Ikani phazi lanu phazi limodzi. Yambani kutsogolo, kuyesera kugwira pansi ndi miyendo yanu (miyendo molunjika). Gwirani ntchitoyi, pang'onopang'ono mubweretse nthawi kwa mphindi zitatu. Lembetsani, mutenge mpweya ndi kutulutsa, sungani manja anu, mugwedeze ndi maburashi.
3) Khalani pa mpando, kutambasula, kukwapula manja anu mu chipika ndikuwatsanulira patsogolo kuti athandizidwe. Exhale ndi kusangalala. Imani, ikani mpweya kudzera m'mphuno, ikani mpweya wanu ndikutulutsa pakamwa, motero, kutuluka ndi kukukoka mmimba (zochepetsetsa 10 zozungulira kupuma).
4) Khalani pansi, khalani pansi - kwezani miyendo yanu pansi, kukoka masokiti nokha, kutsamira patsogolo, ngati kuti mukuyesera kufika pamapazi. Kutulutsa, tonthola.
5) Bodza m'mimba mwako ndi kutambasula masekondi makumi atatu, ndikuganiza kuti umakoka manja ndi miyendo m'njira zosiyanasiyana.