Ibhokisi Ukuphuza: Yintoni Eyiyo kwaye Kutheni Ufanele Uyizame
Naphezu kwegama elithile eliqhelekileyo, ibhokisi lokuphefumula luhlobo olulula kakhulu nolwazi oluqhelekileyo lokulawula uxinzelelo. Ukuba uke ufumene utyhola kwaye uphumelele kwisigqi xa uhamba okanye uphulaphule umculo, uthathe amanyathelo okuqala. Ibhokisi lokuphefumula luhlobo lokuphefumula okuhamba phambili olulandela isigqi esithile, kwaye lunokunceda ukuba unciphise uxinzelelo.
Ibhokisi Inokuphelisa Njani?
Ukuphefumla ibhokisi, eyaziwa nangokuphefumla okwesine, kubandakanya ukuphefumula kumanani amane, ukugcina iimpompo zakho zingenalutho kubalo abane, ukuxhaswa ngesantya esifanayo, kwaye ubambe umoya emiphakeni yakho malunga nokubala kwezine ngaphambi kokuba uphumelele kwaye uqale umzekelo omtsha.
Inqanawa yelibhokisi lilifanisa njani nezinye iifom zokulawulwa kwengcinezelo
Ibhokisi lokuphefumula alinamathuba omzimba wokuzilolonga okanye ukuxhamla kwexesha elide nengqondo yokucamngca, kodwa ngokuqinisekileyo inendawo yayo njengendlela yokulawula uxinzelelo. Enye into, kulula kakhulu ukufunda nokuziqhelanisa. Kwakhona, inokwenziwa kwiphina naphina na-nanini na-xa ubonisa, ukhangele i tv, okanye usebenza.
Unokuyizama naphi na xa ungaphazamiseki ukuba awukwazi ukuncedisa nayiphi na ingqalelo, okanye usebenzise ngokunyanisekileyo ukuba awukwazi ukuthetha ngawo. Kwakhona unokwenza ibhokisi yokuphefumula ngomzuzu omnye okanye ezimbini kwaye ufumane amava okukhawuleza emzimbeni ozolile kunye nengqondo ekhululekile, okanye unokwenza imizuzu emininzi namava kunye neenzuzo ezide ezide zokucamngca, kuquka ukunyamezela okukhulu ukuxinezeleka, ukunciphisa iimvakalelo zokudakumba, ukunyuka kwemizwa evakalekileyo kunye nokunye.
Uphando ngeeNzuzo zeBhokisi yokuPhepha
Ngelishwa, akukho buninzi uphando ngokubhekiselele kwibhokisi yokuphefumula, njengoko le nto yinto entsha. Nangona kunjalo, kukho uphando oluninzi malunga nokuphefumula ngokubanzi, kunye nokuphefumula okuhamba phambili, kunye noluhlu lokuphefumla oku kuya kulungeleka.
Kukho uphando kunye nokucamngca, ngokuqinisekileyo, kunye nokusebenza kwebhokisi ukuphefumula kunokuncedisa zonke zombini. Ukubonwa, cinga nje ukuba uyaphumelela kwaye ucola ibhaluni ngamnye ngomjikelo, umzekelo. Ukucamngca, unokongeza i-mantra ukuphindaphinda kunokubala ezintweni ezine, kwaye ufumane iingeniso zokucamngca, ukucamngca, ukufumana ingcamango, ukufumana ukucamngca, ukufumana ukucamngca, ukufumana ukucamngca, ukufumana ukucamngca, ukufumana ukucamngca, ukufumana ukucamngca, ukufumana ingcamango. Nazi ezinye iziphumo zophando ezikwazi ukuxhasa ukusebenza kwebhokisi lokuphefumula:
- Ukuphonononga ngokucamngca kwexesha elingapheliyo kunye nokunciphisa ingqondo-esekelwe yinkxalabo-enye indlela yokucamngca-sele ifumene ukuba ukucamngca (ukuxhaswa kwe-mantra-based and mindfulness based-based) kungakhokelela ekunciphiseni uxinzelelo kunye nokuxhalaba, uxinzelelo lwegazi oluphantsi, iimvakalelo ezincinci zolonwabo kunye nokunciphisa iimvakalelo yoxinzelelo. Nangona oku akukona uphando oluthile kwibhokisi lokuphefumula, oku kungasebenza kwibhokisi lokuphefumla xa kuqhutywa malunga nemizuzu engama-20 ngexesha, kuba oku kunokukunceda ukuba ungene kwiimeko ezicamngca.
- Uphando ngokuphefumula ngokujulile kubonisa ukuba aluzuzisi nje kuphela ukuphathwa kwengcinezelo, kodwa nokunciphisa uxinzelelo lwegazi nokunciphisa uxinzelelo lwegazi.
- Izifundo ziye zafumanisa ukuba izinto ezilula ezifana nokuphefumula ziphumelela ekunciphiseni uxinzelelo kwiimeko ezininzi zemihla ngemihla njengamava oxinzelelo lokuvavanya, ngamanye amaxesha ukuya kwizinga eliphezulu lokulawula ubunzima bokucinezeleka.
Indlela yokuSebenzisa ibhokisi eliPhezulu lokuLawula uxinzelelo
Ibhokisi lokuphefumula lilula kakhulu ukwenza. Vula umzimba wakho kwaye wenze oku okulandelayo:
- Vumela wonke umoya emiphakeni yakho kubalo abane.
- Gcina imiphunga yakho ingenalutho kubalo abane.
- Bhala ngenani lezine.
- Gcina imiphunga yakho igcwele inani labane.
Yiyo leyo! Unokutshintsha oku ngeendlela ezimbalwa ezahlukeneyo. Njengoko kuthethwe ngaphambili, unokwenza uqeqesho lube uhlobo oluthile lokucamngca ngokuthetha i-mantra kunokuba ubale ezine. "Mississippi," okanye into eneesillubhile ezine ingasebenza kakuhle- "Ndiziva ndizolile," "Ndilapha ngoku," nokuba nje "Oomm," esetwelelwe kwiibalo ezine angasebenza.
Olunye uguquko kukujonga ngamacandelo amane ebhokisi ekutshintshela kumbala omtsha, omnye emva komnye, okanye kumgca ngokungathi ibhokisi ilandelwa ipeni elinemibala ubamba ngengqondo yakho, okwenza ukuba kube ngumsebenzi wokujonga. Ukusebenzisa imizuzu emihlanu kunokubonelela ngokukhawuleza kokuxinezeleka, kodwa ukuba uqhuba ixesha elide-10 ukuya kwe-20, umzekelo-unokuwela phantsi kwe-ambulera yokucamngca, ephethe inzuzo engapheliyo.
Ibhokisi yokuPhepha nokuPhuzisa okuPhezulu ukuLinga
Kukho iinkonzo ezininzi ezinokukunceda usebenze ibhokisi yokuphefumula okanye ezinye iintlobo zokuphefumula ngokukhawuleza ukukhulula uxinzelelo. Yintoni enhle malunga nalezi zixhobo kukuba ziyakongeza into ebonakalayo ekusebenzeni kwakho. Ukuba ungumfundi obonakalayo, unokwenza ezi ndlela zokuphefumla nge-app ukuya kwinqanaba lokuba udibanise nabo ngokoqobo, uze uzibonise izinto ozifumanayo kwizintlu zokusebenza nangona ungazisebenzisi, njengokuba uhlamba okanye ngexesha ukuqhuba. Oku kwenza kube lula kubantu abaninzi ukuba bafunde ubuchule, kwaye banandipha ngakumbi. Nazi ezinye ezimbalwa zeenjongo zokusebenza eziphezulu zebhokisi yokuphefumula kunye nezinye iintlobo zokuhamba ngokuphefumula.
- App Box Breathing App: Lo unako ukulandwa kwi-Apple okanye kwi-Android izixhobo, kwaye unamanqanaba ayisisithoba esetyenziswayo anokukunceda ukuba uqonde ngokuqinisekileyo kwindlela yokuphefumula ibhokisi kwaye ube yingxenye yenkqubo yakho yemihla ngemihla. Insiza ifaka i-audio full and partial audio prompts, kwaye ilandelela imbali yakho yomsebenzi ukuze ubone ixesha elingakanani ochithayo nalo msebenzi wokunceda uxinzelelo. Abenzi benkqubo yesicelo bathi bavotelwe "Isixhobo esiphezulu sokuphumeza imeko yokuhamba," okuchasayo ngokucacileyo ukulawula uxinzelelo kunye nombono wokwakha, nangona kungabonakaliyo owenza le poll.
- Ukuphefumla 2 Hlaziya : Le app inokufumaneka nakubasebenzisi be-Apple kunye nabakhonkco be-PC, kwaye unobuninzi beendlela zokuphefumla ezifike ngexesha. Yaphuhliswa yiNational Institute for Telehealth and Technology, inhlangano ngaphakathi kwiSebe lezoKhuseleko lase-United States. Enye yeengongoma zayo ezinamandla kukuba unomfanekiso wesicatshulwa onokukunceda ukuba ubone ukuba luphi na uxinzelelo lwakho.
- I-Universal Breathing: Le nto ifumaneka kwi-iOS kunye nabasebenzisi be-Android, kwaye ineendlela ezahlukeneyo zokuzibonakalisa ezisebenza ngokuphefumla kwakho. Ziba nzima kakhulu, kukunceda ukuba ufumane izakhono eziyinkimbinkimbi ngokuphefumula kwakho. Oku kunokonwaba ngokukhethekileyo kulabo abathanda inselele kwaye banokukhathazeka nge-app engayivakalelwa ngokuphindaphindiweyo, kodwa bafuna inzuzo yokusebenzisa iindlela zokulumkisa ezifana nokuzifumla.
> Imithombo:
> Brandani, Jeniffer Z; Mizuno, Julio; Ciolac, uEmmanuel G; UMiroiro, uHenrique L. (2017). Impembelelo ye-hypotensive Yoga yokuphefumula: Ukuphononongwa ngokuchanekileyo. Iinkqubo ezongezelelweyo zoPhilo kwiNtsholongwane yeMpilo, 28 38-46
> Holt, uAdam. (2015). Ukuncipha kwengcinezelo kunye nokuCamngca kweTranscendental: I-Current State of Research. Umbhalo woPhando olusisigxina-uphando kunye neePhononongo, iVol 2 , i-Iss 2, i-Pp 64-68.
> Wilkinson, Lamar; Buboltz Jr., uWalter C; Seemann, uEric. (2001). Ukusebenzisa iindlela zokuphucula ukuphucula uvavanyo lokuxhalabisa. Isikhokelo kunye nokucebisa, uMqulu. I- Issue 3, 76-81.