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Sophrology: halin kirki
An ƙirƙira shi a cikin 60s, ilimin sophrology wata dabara ce da aka yi wahayi ta hanyar hypnosis da tunani. Yana ba ku damar sanin jikin ku. Fadin haka, da alama ba ɗan ƙaƙƙarfan abu bane, amma ana iya samun damar shakatawa cikin sauƙi ta lokutan nishaɗi. Ana yin motsa jiki na numfashi da hangen nesa, ta hanyar muryar mai ilimin hanyoyin kwantar da hankali. Wannan cikakkiyar hanyar ita ce manufa don shakatawa duka jiki da tunani.
Koyi numfashi da kyau
Yadda za a yi nasara a kalubale na shakatawa da hankali da jiki? Na farko, ta hanyar koyon numfashi da kyau. A kan wahayi, dole ne ku hura cikin ciki kamar kuna cika balloon, kuma, a lokacin karewa, sanya shi don zubar da duk iska daga huhu.. Sannan gwada sakin duk tashin hankali na tsoka. Idan akwai damuwa, muna yawan karkatar da kafadun mu, mu daure… Don yin kyau, shakata kowane sashe na jiki farawa daga saman kai zuwa saman yatsun kafa. Ana yin waɗannan atisayen yayin kwance a cikin daki mai tsit, tare da ƙarancin haske. Kuma wani lokacin kiɗan shakatawa a bango. Makasudin : nutsewa cikin yanayin bacci. Wannan ita ce mafi yawan fasaha. Shin wannan sauti yana jinkiri sosai? Kuna iya zama a zaune ko a tsaye kuma kuyi motsi daban-daban, ana kiran wannan farfadowa na shakatawa mai ƙarfi. Ko da kuwa hanyar da aka zaɓa, manufar ta kasance iri ɗaya: saki. Bugu da ƙari, don zama cikakke dadi, zaɓi tufafi maras kyau. Kuma idan a lokacin zaman, kun zauna a kwance, fi son tufafi masu dumi saboda kuna yin sanyi da sauri ta hanyar tsayawa.
Yi tunanin kyawawan hotuna
Da zarar an annashuwa, lokaci ya yi da za a ci gaba zuwa gani. Koyaushe sauraron mai ilimin hanyoyin kwantar da hankali, kuna aiwatar da kanku zuwa wurare masu daɗi, tare da ƙamshi da sautuna masu ta'aziyya: teku, tafkin, daji... Ya rage naku don zaɓar abin da kuke so ko barin ƙwararrun ya jagorance ku. Ta hanyar tunanin wurare masu daɗi, kuna sarrafa korar munanan tunani, don dawo da ƙananan damuwa, don sarrafa motsin rai-fushi, tsoro… Amma wannan ba duka bane, zaku iya amfani da waɗannan hotunan “hankali” idan kun kasance cikin damuwa yayin rana. Sa'an nan kuma kawai ku yi tunani a kansa don kwantar da hankalin ku. Domin wannan kuma shine ƙarfin ilimin sophrology, samun damar sake yin motsa jiki a kowane lokaci. A lokacin hangen nesa, kuma yana yiwuwa a yi aiki tare da masanin ilimin sophrologist akan takamaiman matsaloli kamar sha'awar ko daina shan taba. Ana yin wannan fiye da zama ɗaya. Sai ku yi tunanin motsin motsi da za ku yi idan kuna sha'awar abinci ko sigari, kamar matsi da yatsan hannun ku a babban yatsan ku. Kuma lokacin da za ku fashe, sai ku sake yin hakan don karkatar da hankalin ku, ba don ku ba da kai ba. Hakanan zaka iya koyan tsinkayar yanayi ta hanya mai kyau, misali yin nasara a cikin hirar aiki ko magana da jama'a. Kamar yadda a cikin kowane hanyar shakatawa, dangantaka da mai ilimin hanyoyin kwantar da hankali yana da mahimmanci. Don nemo mutumin da ya dace a gare ku, kada ku yi shakka a gwada ƙwararru da yawa. Tuntuɓi littafin jagora na Ƙungiyar Sophrology ta Faransa (). Kuma nemi yin zaman gwaji ɗaya ko biyu. Ƙidaya akan matsakaita 10 zuwa 15 Yuro don zaman rukuni na mintuna 45 da Yuro 45 don zama ɗaya.
4 motsa jiki mai sauƙi na shakatawa
"Ee / a'a". Don haɓakar kuzari, matsar da kan ku gaba da baya sau 3, sannan dama zuwa hagu, sau 3 shima. Sa'an nan, yi fadi da juyawa a daya hanya sa'an nan a daya. Don ƙarin kuzari, bi da shrugs. Tsaye da hannuwanku a gefenku, kafa kafadun ku sau da yawa yayin shakarwa da numfashi. Don maimaita sau 20. Ƙarshe ta reels tare da hannaye, sau 3 tare da dama, sannan tare da hagu kuma a ƙarshe, duka biyu tare.
Bambaro numfashi. Babban inganci don faɗakarwa shakatawa. Shaka yayin da ake hurawa cikin cikin sau 3, toshe numfashi a kan 6, sannan ku shaƙa a hankali ta bakinki kamar kuna da bambaro tsakanin leɓun ku. Maimaita tsawon mintuna 2 ko 3.
Solar plexus. A lokacin kwanta barci, kwanta a bayanka kuma yi motsi na madauwari akan plexus na rana - wanda yake ƙarƙashin ƙirji da kuma ƙarƙashin hakarkarinsa - a kusa da agogo, farawa daga plexus zuwa ƙasa a ciki. . Don kammala shakatawa, yi numfashi na ciki kuma kuyi tunani game da launin rawaya wanda ke ba da jin zafi kuma don haka yana inganta barci.
Target. Don mafi kyawun sarrafa fushi, yi tunanin jakar da ke rataye a gabanku akan manufa kuma sanya duk fushin ku a cikin jakar. Tare da hannun dama, yi motsin motsi kamar kuna bugun jakar kuma kuyi tunanin cewa fushin yana raguwa kamar kumbura. Sa'an nan, da hannun hagu, buga manufa. Jakar da abin da aka sa a gaba gaba daya an fasa. Yanzu ji daɗin jin daɗin haske da kuke ji.