Maitiro ekufungisisa nenzira kwayo (mumatanho mashanu akareruka)

Zvemukati

• 1. Sarudza nguva
• 2. Tsvaga nzvimbo yakanyarara
• 3. Gamuchira mamiriro akasununguka
• 4. Kudzora kufema
• 5. Tarisa pfungwa
• Hutano Makomborero Ekufungisisa

Kufungisisa inzira inotibvumidza kutungamira pfungwa kune yakadzikama uye yekuzorora kuburikidza nenzira dzinosanganisira mamiriro uye kutarisa kwekutarisa kuti uwane kudzikama uye runyararo rwemukati, kuunza mabhenefiti akati wandei sekuderedza kushushikana, kushushikana, kushaya hope, mukuwedzera pakubatsira. kunatsiridza kutarisisa uye kugadzirwa pabasa kana zvidzidzo.

Kunyangwe ichiitiswa zviri nyore mumakirasi uye munzvimbo dzakananga, nemudzidzisi, kufungisisa kunogona kuitwawo mune dzimwe nharaunda senge kumba kana kubasa, semuenzaniso. Kuti udzidze kufungisisa uri wega, zvinodikanwa kudzidzira matekinoroji zuva rega rega kwemaminitsi mashanu kusvika makumi maviri, ka1 kana ka2 pazuva.

Nhanho nhanho yekufungisisa inosanganisira:

1. Sarudza nguva

Iwe unofanirwa kuseta parutivi ka1 kana ka2 masikati mukati mekudzima kwechinguva. Zvinogona kunge uri paunomuka, kukubvumidza iwe kutanga zuva uine kushushikana kudiki uye kutarisisa, pakati pezuva, kuzorora zvishoma kubva kumabasa ako, kana kana iwe uchienda kunorara, kudzikamisa pfungwa dzako usati warara .

Sezvineiwo, iyo nguva yemaminetsi gumi neshanu kusvika makumi maviri inguva huru yekuunza mabhenefiti mazhinji ekufungisisa, asi maminetsi mashanu atokwana kutendera rwendo mukati mako, kuzadzikiswa uye kutarisisa.

Kuti udzivise kunetseka nezve nguva, zvinokwanisika kuseta wachi yekucherechedza pane yako nhare mbozha yenguva yaunoda kuramba uchifungisisa.

2. Tsvaga nzvimbo yakanyarara

Zvinokurudzirwa kupatsanura nzvimbo paunogona kugara nerunyararo, senge imba yekutandarira, gadheni, sofa, uye zvinokwanisika muhofisi yehofisi pachayo, kana kunyangwe mumota, mushure mekupaka usati waenda shanda, semuenzaniso.

Chinhu chakakosha ndechekuti iwe unogona, zvirinani, kuve munzvimbo yakanyarara uye uine hushoma hwezvinokanganisa kufambisa kutarisisa.

3. Gamuchira mamiriro akasununguka

Nzvimbo yakanakira yekufungisisa tsika, zvinoenderana nemaitiro ekumabvazuva, ndiyo lotus mamiriro, maunogara wakagara, makumbo ako akayambuka uye tsoka dzako pazvidya zvako, pamusoro pemabvi ako chete, uye nemusana wako wakatwasuka. Nekudaro, chinzvimbo ichi hachisi chekumanikidza, uye zvinokwanisika kugara kana kurara mune chero chinzvimbo, kusanganisira chigaro kana bhenji, sekureba sekugarika, uine musana wakananga, wakasununguka mapendekete uye wakabatana mutsipa.

Iwe unofanirwa zvakare kuwana rutsigiro rwemaoko ako, ayo anogona kuzorora pamakumbo ako, nemusana weumwe pamusoro peumwe, kana kumira rimwe pamabvi rimwe nerimwe, nemichindwe pasi kana kumusoro. Wadaro, chengeta maziso ako akavharwa uye tendera mhasuru dzako kuti dzizorore.

Kufungisisa Position

Kufungisisa Position

4. Kudzora kufema

Izvo zvakakosha kuti udzidze kubhadhara zvakanyanya kunyanya kufema, uchishandisa mapapu ako zvakakwana. Iyo inhalation inhalation inofanira kugadzirwa, kudhonza mweya uchishandisa dumbu uye chipfuva, uye inononoka uye inofadza kufema.

Kudzora kufema kwako kunogona kunge kusiri nyore pakutanga, izvo zvinoitika nekudzidzira, asi zvakakosha kuti igadzikane uye isina kumanikidza, kuti irege kuzova isingafadzi nguva. Kurovedza muviri kunogona kuitwa kuverenga kusvika pa4 pakufema, uye dzokorora nguva ino yekufema.

5. Tarisa pfungwa

Mukufungisisa kwechinyakare, zvinodikanwa kuti utore tarisiro yekuchengetedza kutarisisa, kazhinji mantra, inova chero ruzha, syllable, izwi kana chirevo chinofanirwa kudzokororwa kanoverengeka kuitira kushandisa simba rakanangana nepfungwa, uye kubatsira kusangana kufungisisa.

Inofanirwa kuve neinzwi kana kufungidzirwa nemunhu ari kuita kufungisisa uye, zviri nani, kana iri mantra yechiBuddha kana yeYoga mavambo, inofanirwa kudzidziswa nenzira kwayo nemudzidzisi. Iyo "om" ndiyo inonyanya kuzivikanwa mantra, uye ine simba rekuunza runyararo rwemukati panguva yekufungisisa.

Zvisinei, zvinokwanisika kuve nedzimwe mhando dzekutarisisa kutarisisa, senge chifananidzo, mutinhimira, kunzwa kwemhepo paganda, kuzvifemera pachako, kana kunyangwe pane imwe pfungwa yakanaka kana chinangwa chaunoda kuzadzisa. Chinhu chakakosha ndechekuti, kune izvi, pfungwa dzakadzikama uye dzisina dzimwe pfungwa.

Zvakajairika kuti pfungwa dzakasiyana dzisimuke panguva yekufungisisa, uye mune iyi nyaya, mumwe haafanire kurwa navo, asi rega vauye vobva vaenda. Nenguva uye kudzidzira, zvinova nyore kutarisa zviri nani uye kudzivirira pfungwa.

Hutano Makomborero Ekufungisisa

Nemaitiro ezuva nezuva ekufungisisa, zvinokwanisika kuona zvirinani kudzora kwemifungo uye kuchengetedza kutarisisa pane zvinoitwa, mukuwedzera kuunza zvimwe zvakanaka, zvakadai se:

• Kubatsira mukurapa kwekushungurudzika uye kudzikira mikana yekudzokazve;
• Kudzora kwekushushikana uye kushushikana;
• Kuderera kwekushaya hope;
• Kuvandudza kwekutarisa uye kuita pabasa uye zvidzidzo;
• Inobatsira kudzora kukwirira kweropa;
• Kudzora kukuru kweglycemia mune chirwere cheshuga;
• Inobatsira mukurapa kwekudya uye kusagadzikana-kusagadzikana kusagadzikana.

Nekudaro, kunyangwe iri nzira yetsika dzekare dzekumabvazuva, kufungisisa kunoshanda zvizere muhupenyu hwezuva nezuva kusimudzira kugara zvakanaka uye hupenyu hwehunhu. Imwe tsika inokubatsira kuzorora iYoga, iyo kuburikidza nemitambo inokurudzira kubatana pakati pemuviri nepfungwa uye inosimudzira kunzwa kwekugara zvakanaka. Zivawo zvakanakira iyo Yoga.