Iingcamango Ezicingayo Kwabathandekayo Ukuhlangabezana Nokudandatheka
Xa umntu okhathalelayo enenkathazo yemoya efana noxinzelelo okanye ojongene noxinzelelo okanye uxinzelelo, iholide okanye nayiphi na ithuba elinikeza isipho sinokuba nethuba elihle lokunikela kuphela ngenkxaso yakho kodwa kunye nento ebonakalayo kunceda loo mntu ukuba ahlangabezane. Nazi ezinye iimbono ezinokwenziwa kwesayensi ukuze zivuselele amandla abo okuphakamisa umoya kodwa zenze izipho ezintle, ezinothando.
1 - Isatifikethi seMali yokuSasa
Akukho mbuzo i-rubdown ingasebenzisa izimangalo zeekinks, kodwa uphando lubonisa ukuba iziphumo zokuxuba azizange zime apho. Kwenye uphando olukhankanywe yiKlinikhi yaseMayo, umzekelo, iqondo lokunciphisa i-cortisol elide elide elide liye lahla, ubuchopho bukhutshwe ekuphenduleni uxinzelelo, ngama-30 ekhulwini. Ngexesha elifanayo, amanqanaba e-serotonin, ikhemikhali yengqondo eyanceda ukunciphisa intlungu, yanda ngamaphesenti angama-28. Kukho iintlobo ezininzi zokusila, kodwa ke, qiniseka ukuba uthenge isatifiketi sesipho somntu ojolise ekuphumuleni kunokuba uthi, ukuxilisa umzimba.
2 - Umyalezo wokumema
Ngomntu othanda ukugcina idayari okanye ukuthanda ukubeka ingcamango kuyo yonke imini, incwadi engenanto kunye nekhava elimema lingabakho isipho esipheleleyo nesinokusikhuthaza. Ukuhamba ngeendlela ngamanye amaxesha kusetyenziswa ngabagqirha ukunceda izigulana ezijongene nemiba yengqondo okanye yeemvakalelo ziququze iingcamango zabo kwaye zisebenze ngemibandela enokuthi zikhanyise ngazo. Amanye amaphephandaba afika kunye nokubhala okubhaliweyo okanye ukucaphuna okuphefumlelweyo, apho abanye abantu banokubanika enye inkuthazo yokufaka ipeni kwiphepha.
3 - IiOyile eziBalulekileyo kunye neNkunkuma
Ezinye iingcamango ziye zachithwa ukuba zibe nempembelelo emihle kwimoya kwaye ngoko kubekho uphando oluninzi olujonge ukubaluleka kwe-aromatherapy njengenxalenye yenkqubo yokwenza unyango. I-Lavendar, ngokukodwa, ikhetyiwe ngenxa yezinto ezibonakalayo-ezilungileyo. Isipho samafutha afanelekileyo aphezulu kunye ne-diffuser ekhangayo inokwenza isipho esithandekayo ukujonga nokuphumula ukusebenzisa.
4 - CD yokucamngca
Kukho ubungqina obunokwanda ukuba abo bayakwazi ukuyiqonda, ukucamngca ngengqondo kunokunceda ukukhulula uxinzelelo. Ukuhlala ngomoya othulileyo kunye nokuba "ngomzuzwana" kukhululekile, kodwa kukho okungakumbi kunokuba: Ukucamngca ngokwenene kunokuvelisa utshintsho lomzimba kwingqondo, iifundo zifumene. Kukho ezininzi iingcamango ezikhokelwayo zokukhetha kuzo, ngoko ke ngaphandle kokuba uthanda, zicwangcise i-CD evela kwelinye lamasters, njengeJon Kabat-Zinn, Isebe leTara, okanye iPema Chodron.
5 - Utshintsho lwezinto eziphilayo
Ukubonakaliswa kwendalo-ukuhamba emaphandleni, ukuhambahamba elunxwemeni, ukutyelela kwintsimi yezityalo, ukutsala kwintsimi-kunokuba nefuthe elibi kwiimvakalelo. Nangona ukutsalwa kwezityalo ezijikeleze indlu okanye kwindawo yokusebenzela yomntu sele ifunyenwe ukuphucula impilo, ukunyuswa kwengcinezelo yegazi, ukwanda komkhiqizo kunye nokunye. Eminye imifuno emihle yokunikezela iquka izibonda zegolide, intloko yomsila, isivini sase-Chinese, i-dracaena, i-philodendron, isityalo senyoka, isilwane soxolo, kunye nomdiliya we-vinca.
6 - Isiqinisekiso seSipho kwiiKlasi ze-Yoga
Ngokwe-Harvard Medical School, kukho ubungqina obuninzi bokuthi ukwenza i-yoga kunokunciphisa uxinzelelo kunye nokuxhalabisa. Ekubeni zininzi iintlobo ze-yoga, yenza uphando oluncinane ngaphambi kokuba unike iiklasi kumntu othile, ingakumbi ukuba uyayazi ukuba untsha kumsebenzi. Fumana i-studio eneklasi yokuqala okanye isigaba esisiseko, okanye enye inika i-yoga yokubuyisela-ifomu ye-yoga ejolise kuphela ekubekekeni komzimba kwiimeko ezikhululekile.
I-7 - Umhlobo okhuselekileyo
Izilwanyana zibonelela ngeenjongo zokuncedisa imizwa: Ukuhamba inja kukukhupha ngaphandle kwaye kukunyanzelise ukuba usebenze, kwaye ukukhwela okanye ukutshiza isilwanyana naluphi na uhlobo kunokunciphisa uxinzelelo lwegazi, kunciphisa uxhalabisayo, kwaye kukunciphise uxinzelelo. Ewe, ngaphambi kokuba unike umntu ngesilwanyana kufuneka uqiniseke ngokuqinisekileyo ukuba umntu uya kuba neepilesi apho ahlala khona kwaye afune ukunyamekela enye.
Kaninzi