Sophrology yakaonekwa kwete kare kare: mumakumi makumi matanhatu ezana remakore rechi20. Muvaki wayo, chiremba chepfungwa, MD. Alfonso Caicedo, akarongedza kugadzira nzira yekuzorodza inogona kubatanidza kubudirira kweMagariro ekuMadokero uye uchenjeri hweEast. Mushure memakore anenge maviri okuenda kuIndia, Japan uye Tibet, kwaakabvumirwa kuwana zvinyorwa zvekare zvevatongi veTibetan, Caicedo akaronga mazano ezvinyorwa zvesayenzi itsva - sophrology (chiGiriki phren - consciousness, logos - teaching, science). Kutaura zvazviri, sophrology isayenzi inodzidza kubvumirana kwakabatana. Muchidimbu chakareba, uku ndiko kurovedza kunoita kuti munhu ave akanaka, kune mafungiro akanaka. Nzira dzayo dzinobatsira kwete kungosimbisa kushungurudzika, asiwo kuchinja mafungiro pamusoro pako uye hupenyu huripo: zvishoma nezvishoma unodzidza kugara pano uye ikozvino, uchifarira nguva imwe neimwe.
Inonzwa ichivimbisa. Izvi zvinoitika sei? Kuburikidza nemuviri wedu - mune sophrology ndicho chinhu chakakosha chekutonga mukati memamiriro enyika. Kuwana nzira yaro uye nzira yakaoma yesayenzi, sophrology inobatanidza zvinhu zve yoga, kuporesa gymnastics, Zen, taichi, autogenic kudzidzisa ... Panguva imwechete, kusiyana kukuru pakati pehutano hwe sophrology ndechokuita nyore uye kugoneka. Iwe unogona kuzvishandisa chero kupi zvako: kubasa, mumotokari panguva yemotokari yemotokari, kumba.
Makirasi e sophrology
• kuvandudza kufema, kupararira kweropa;
• kusimbisa basa remoyo;
• kuwedzera hutachiona;
Simudza inzwi rose remuviri;
• kuvandudza chiyeuchidzo, kunyanya kufunga;
• kukudziridza mafungiro ekusika;
• kuwedzera kuzvikudza;
• Kudzorera mafungiro emanzwiro;
• kubatsira kukunda kutya, kuzvidya mwoyo;
• kubvisa kunetseka.
Kupinda mumuviri kuenda kune nyeredzi
Manzwiro edu, pfungwa dzisingabviri dzinogara dzichishandurwa mumutauro wemuviri, kufanana. Saka, hasha inogona kuratidza kuburikidza nekukanganiswa mu cheekbones, mutsipa. Mufaro unonzwika mudumbu, muchifuva ... Kushungurudzika mupfungwa kunokonzera kuitika mumuviri, uyo, zvakare, kunotungamirira kukura kwekunzwa ... Asi munhu anogona kuputsa denderedzwa iri rakaipa. Nzira dze sophrology dzinobva pane chokwadi chakazivikanwa kare: kusuruvara kwemaviri kunosanganisira kubviswa kwekutambudzika mupfungwa. Nokudaro, vafregi vanobatanidza kukosha kwakadai pakuzorodza-vanobatsira kwete kungonzwa kunzwa zviri nani mumuviri, asiwo kugadzirisa matambudziko akawanda emanzwiro. Shanduro inoshandiswa inoshandiswa mumhando dzakasiyana-siyana uye maitiro evanhu:
- Mune mitambo yepamhizha inobatsira kuronga mukukunda, kuvandudza kushanda muviri, kukunda kutya, kurwadziwa.
- Mune bhizinesi, vanobvisa dambudziko rekuneta, kuwedzerwa kubudirira, basa rekushandura, kuvandudza mhepo muboka.
- Mukurapa, vanobudirira kushandiswa mukuongororwa kwezvirwere zvepfungwa, sezvinowedzera kumushonga mukuru (postoperative period, somuenzaniso, kupora kubva pakushandiswa kwepurasitiki, nezvimwewo).
- Mukugadzirira kuberekwa kunobatsira kukunda kutya kwevakadzi vanotarisira, kuderedza marwadzo. Inoratidzwa: "Sofro-vana" vanozvarwa vakanyarara, kuberekwa kunoitika pasina zvinetso.
- Mukupa mazano kune mumwe munhu, vanobudirira mukudya kwekudya, kusuruvara, nezvimwewo.
Dzimwe kambani dzeSwitzerland inshuwarheni dzinobhadhara sophistries kune vashandi vavo, uye muFrance dzidzo ye sophrology inhengo yehurongwa hwemagariro evakadzi vane pamuviri. Fungidzira kuti isu tose tiri "vasesi" ehukuru hwakasiyana uye maumbirwo, akazaruka kubva kumusoro uye azere nezvakasiyana zvakasiyana. Kana iyo vase iri duku, inozadza nekukurumidza, iyo yekupedzisira inodonha uye ... iwe watotanga "kudya"! Saka kuitira kuti vase iri isaputike, pane nzira mbiri. Ikutanga uye inowanikwa mune zvikoro zvakawanda zvepfungwa - "dururira" maitiro mashomanana asina kunaka kubva kune "yakawanda" yakazara. Asi nguva imwe neimwe paunoputika, unotanga kutanga. Nzira yechipiri inoratidzwa neni kuti ndiwedzere mikana ye "vase", kuvandudza mano angu echisikigo, kutanga kutinzwa, kunzwa muviri wangu uye kukwanisa kuwirirana hupenyu hwangu ndoga. Relaxation imwe yezvinyorwa zvinokosha mu sophrology. Muchiitiko ichi, haufaniri kutora zvinetso zvakaoma, iwe unodzidza kuporesa kugara (nemasikati akavharwa) uye kunyange kumire, kuchengetedza kuenzanisa kwakashata pakati penyonganyonga nekuzorora. Imwe yemabhonasi akawanda - munguva pfupi iwe uchakwanisa kukonzera nzvimbo yekuzorora kunonakidza uye kubvumirana kwakakwana nenyika uye iwe pachako, kupi zvako kwauri. Iwe unodzidza kubvisa kukanganisika kwepanyama uye kwepfungwa.
Mubvunzo wokushanda
Kusuruvara, kusuruvara kwemaviri uye kutaridzika kwakanaka ndezvenzira 3 dzinokosha dze sophrology uye zvitatu zvehupenyu zvisina matambudziko.
Kupisa
Inobatsira kuporesa uye zviri nyore kubata nematambudziko. Kufuridzira ndiyo chete inokosha inokosha iyo munhu anogona kugadzirisa, asi, nhamo, haitore mukana uyu. Sezvo sopinist Kristin Klein akanyora mubhuku rinonzi "Mosaic of Happiness": "Tinofema kazhinji kuitira kuti tipone. Asi kwete kuti urarame zvakanaka! ". Muvanhu vakawanda vakuru, kufema kunongonyanya kukosha: tinofema, kwete nekuita zvakakwana dhiragrag uye nekuzvidzivirira pachedu yakakwana ye okisijeni. Kwataive takachenjera semucheche patakafema "belly": kuifambisa nekufuridzirwa, kuifukidza nemweya. Izvi zvinonyanya kuvandudza mapapiro emapapu, anobvisa mazhenje emasumbu uye, sechikonzero, kushungurudzika mupfungwa (kudzivisa, kutya).
Tsvina yekuzorora
Mumuviri wedu, pane 2 mhando dzemhando dzemasumbu: kushandura (famba masvingo emugumisiro wekupumha, matumbo, nezvimwewo, kuderedzwa kwavo zvisingaiti) uye kukoromorwa (misumbu yemutumbi nemagumo, izvo zvatinokwanisa kuzvigadzirisa). Mune sophrology, chinangwa chiri pamusoro pekupedzisira: ivo vane basa rekutaura kwomuviri. Manzwiro, kushungurudzika kunobata mutinhi wematumbo. Nenguva dzinowanzoitika zvinokonzera mamiriro ezvinhu, mishonga yemunhu asina ruzivo rwekusununguka kunzorora zvakanyanyisa, achiumba rudzi rwemumusimba. Izvi zvinotungamirira kushandiswa kwesimba. Tinozviwana tisingatambudziki mukutarisana nekushungurudza kunotevera uye pakuguma ... mhirizhonga inogara isingaperi. Vanodzidza kuziva muviri wavo, uye naizvozvo, kucherechedza uye kubvisa kubvumira kudarika.
Maonero akanaka
Chimwe chezvinhu zvakakurumbira sofrotehnik, zvichibatsira "kudzokorora" mafungire avo kune mamwe mamiriro (munguva yakapfuura, ino, yemberi). Kugamuchirwa kwekuona kwakanaka kunowanzoshandiswa mukurovedzwa kwevatambi vezvenyanzvi: musati makwikwi avanodzidziswa kuti vararame chaiwo mumafungiro emagariro ose emakwikwi, chii uye kuti vachaita sei, manzwiro api aanoita. Nokudaro, mutambi wacho anogadzirira pfungwa nemuviri wake kuti zvizoitika mune ramangwana. Sophrology inobatsira kukudziridza mafungire akanaka kune hupenyu huwandu. Maitiro akanaka ndewo unyanzvi, uye semhando ipi zvayo, unodzidzisa. Edza, somuenzaniso, usati waenda kunorara kuti unyore zvinenge zviitiko zvitatu zvinofadza zvakaitika kwauri nhasi. Tora mutemo usingaendi kurara kusvikira iwe uchiita zvinyorwa mu "diary yako yerufaro", uye iwe uchakurumidza kuona kuti hupenyu hwako huri kure nekusvibiswa sezvazvakaita kare. Iwe uchadzidza kuona zvakanaka mune zvese. Chero chipi nechipi chakanaka chinoita chiito chinogumbura chinokanganisa zvakanaka mupfungwa, mupfungwa uye mumuviri. Tsika yekupemberera zvakanaka mazuva ese, saka kakawanda uye kakawanda panguva yemusi unobatsira kufara upenyu. Zvishoma nezvishoma ruzivo rwakanaka runowedzera uye runotora chikamu chikuru mukurarama zuva rimwe nerimwe, kuva nzira yehupenyu.
Uye nei?
Izwi rekudzidzira mu sophrology nderekuisa pfungwa dzako pane zvinonzwa mumuviri. Izvi zvinoponesa kunyoreswa zvisina kufanira, munhu anova chimwe chinhu chinopfuura "musoro pamakumbo". Kuchenjerera kunowedzera, kuzvifunga uye kunzwisisa kwepasi rose kuchinja-shanduka: unotanga kuteerera kune chimwe chinhu chausina kumboona.
Pasi pemhizha
Isu tose tinosangana nekudzvinyirira zuva rimwe nerimwe kwemaawa matatu. Mumumuviri wedu mune "thermostat" yepamusoro iyo inodzora manzwiro uye kukanganiswa kunokonzerwa nayo, asi kusvika kune imwe nzvimbo. Iyi "thermostat" ndiyo hypothalamus. Inonyatsobatanidzwa nehana yepituitary uye inobudisa kuwirirana kwekutya uye endocrine systems. Asi kana iyo yakawanda ichikwirira, simba rekugadzirisa yemuviri rakapera, "thermostat" inopisa, pangozi yekukundikana. Sofrochniky inotarirwa kubvisa kusawirirana kunokosha uye kubatsira muviri wedu kurarama nemamiriro acho ezvinhu.
Chinopesana nepfungwa
Chivimbiso chekubudirira kwezvidzidzo zve sophrology - mukushanda kwavo kwakarurama uye nguva dzose. Zviri nani pane unyanzvi, hakuna munhu anogona kukudzidzisa. Zvisinei, zvimwe zvezvinhu zvakajeka zvemashoko aya zvinogona kubatsira muupenyu hwezuva nezuva. Mutemo wekuti: mushure mekuita basa rimwe nerimwe tora nguva pfupi uye teerera zvaunonzwa.
Kushandisa kufema kwepamuviri
Gara pasi, isa ruoko rumwe pamudumbu mako, imwe iri pasi yako kumashure. Pakuvhara, kuisa iyo (ita nechokwadi chokuti chifuva hachikwiri panguva imwechete), dhonza mukati mumiririri (iwe unogona kunyanya kuisa nzvimbo yechinyorwa neruoko rwako, sekunge uchirova bhora). Inhale kuburikidza nemhino, bvisa mumuromo. Inovandudza shanduko yeokisijeni, mafungiro enyika, iwe uzere nesimba.
Maonero akanaka
Gara shure pachigaro kana pachigaro, svinudza meso ako. Iva nechokwadi chokuti hapana munhu anokuvhiringidza kunyange kwemaminetsi mashomanana. Fungidzira chimwe chinhu chakanakidza iwe pachako, somuenzaniso, iwe unofamba pamhenderekedzo yegungwa, unonyoroka kunokisa zuva, mhepo inopenya inobata ganda ... Inzwa zvinhu zvose. Gungano pamwe nenyika ino inofadza. Mufananidzo uyu unogona kugadzirwa mupfungwa mumamiriro ezvinhu anonetsa.
Kuchinja kusina kunaka
Gara pachigaro, svinudza meso ako. Tora mweya, tora mweya wako, wozobudisa (dzoka katatu). Yambuka pamucheto wechigaro. Mentally "famba" kuburikidza nomuviri, uchicherechedza dambudziko. Kuzviziva, inhale, uyezve zvishoma zvishoma zvinobuda mumhepo, uchifungidzira kuti iwe pachako "unobuda" kubva mumuviri (kuburikidza nekhefu, dzokorora katatu). Zvakare, enda kumberi kwechigaro. Sarudza shoko rakanaka: rudo, mufaro, nezvimwe. Pakufuridzirwa mupfungwa kunotaura kuti, sekufema, uye pamhepo yekuparadzanisa kugovera mumuviri wose. Rambai kwemaminitsi matatu. Pedzisa basa racho nemaminitsi mashanu. Kubudirira kunoderedza kushungurudzika kwepfungwa, kunobatsira kukunda marwadzo.
Kubvisa kuneta, chiito "Fan"
Kumira kana kugara, kuvhara maziso ako, ita 3 kufema kwakadzika uye kubudisa. Relax zvese zvichibvira. Bata maoko ako kumusoro wako uye uzvifananidze kuti uzvifukidze kubva kumativi ose, nenzira chaiyo, "kuendesa kure" pfungwa dzinoshungurudza. Pumhina (30 seconds), teerera kumanzwiro akave mumuviri. Dzokera pakutanga. Inobatsira zvachose kubvisa nguva dzose kuneta mukati mezuva rekushanda, "simudza" musoro.
Mhosva yemangwanani ye vivacity
Mirai vasina shangu pavhu, bendai mabvi enyu, svinudzai meso enyu. Tora kufema kwakadzika, wozorora, zorora muviri wose. Isai nzeve kumusoro uye, musingasvinudze maziso enyu, zvishoma nezvishoma muidururire mubhokisi. Ramba uchikotama, uchikotamira kumashure kwe vertebra mushure me vertebrae. Zvose zvinofanira kuitwa pasina simba: mabvi akadzikamisa, majee akazarurwa, kufema pasina. Zvadaro tangotanga kururamisa sezvishoma nezvishoma: vertebra seri kwe vertebra. Ikupedzisira inomutsa musoro. Pause. Dzokorora 2 nguva. Simudza maoko ako kumusoro uye edza kunzwa muviri wose nekuvapo kwako mairi panguva ino chaiyo. Iwe unobatsira muviri wako kuti umutse. Sofrology haina kuita zvirwere uye hapana mubvunzo inotsiva rubatsiro rwakakodzera rwechiremba uye rwepfungwa. Asi inogona kuva chinhu chinobudirira pakurapa.