Edza Aya Matsigiro eKurara kuti uwane Imwe Yakanyanya Kuvhara-ziso

Zvemukati

• Chii chinonzi Mantra kana Kusimbiswa?
• Mashandisiro eMantra kana Simbiso yekurara
• Saka, Mantras kana Kusimbiswa Kunokubatsira Sei Kurara?
• Nzira Yekusarudza Kurara Kwekusimbisa
• 6 Kurara Kusimbiswa kweKuzorora Husiku
• "Ngazvidaro."
• "Ndinofanira kuzorora."
• "I think best kana ndazorora."
• "Kurara isimba."
• "Kwete izvozvi."
• "Ndiri kugona kukotsira."
• Ongororo ye

Kurara kunogona kazhinji kuve kwakaoma kuwana. Asi panguva yenjodzi isingagumi yakasanganiswa nemhirizhonga yetsika, kurovera zvakakwana ziso rave chinhu chekurota kune vazhinji. Nekudaro, kana iwe usingakwanise kurangarira kekupedzisira nguva yawakamuka uchinzwa kuzorora zvakanaka, unogona kuwana nyaradzo muchokwadi chekuti hausi wega - uye kuti hausi iwe wakabatirirwa kutambura kuburikidza nehusiku-husina husiku husingaperi zvachose. Asi kana iwe wakacheka zvine caffeine, kuyedza kufungisisa, kunyangwe uchitevedzera iyo yekuzeya-yakatarwa yoga kuyerera, uye matani ematepi zvakadaro zvinoita kunge zvichabuda mupfungwa dzako miniti yaucharova huswa, unogona kunge wakagadzirira kukwazisa mureza muchena.

Usakanda mapfumo pasi. Pane kudaro, funga imwe sarudzo yaungangodaro usati waedza izvozvi: kurara kusimbiswa kana mantras.

Chii chinonzi Mantra kana Kusimbiswa?

Mantra ishoko kana mutsara "unofunga nezvawo, kutaurwa, kana kudzokororwa senzira yekufungisisa," anodaro Tara Swart, Ph.D., nyanzvi yezveuropi uye munyori we Kwazvinobva. "Inoshandiswa kunyora-nyora pfungwa dzisina kunaka dzinodzokororwa uye zvitendero zvepasi zvinokutadzisa kusvika pakukwanisa kwako kuzere, uye kuwedzera chivimbo kana kukudzikamisa." (Yakabatana: 10 Mantras Nyanzvi dzePfungwa Dzinorarama Na)

Kunyange zvazvo munhoroondo vachiimbwa muchiSanskrit, mantras nhasi anowanzotora chimiro chekumadokero che "Ndini" zvisimbiso. Aya ma "ini" zvirevo - mune dzidziso - tendera munhu achitaura kana kufunga kuti "vapinde" mune imwe pfungwa, kuve nehunhu hutsva hwekuve. "Ndiri serene." "Ndasununguka," nezvimwe. Uri kusimbisa iyo pfungwa kana chinangwa chako pachako neshoko.

Uye sainzi inotsigira izvi. Chidzidzo che2020 chakawana kuti kuzvisimbisa kunogona kubatsira kudzikisira kunzwa kwekushaya simba uye kuwedzera kugona kwavo (funga: kana uchitenda kuti uchakwanisa kurara, unokwanisa kuzviita). Uyezve, tsvagiridzo inoratidzawo kurira mantras kunogona kunyaradza nzvimbo yehuropi inoitisa kuzviongorora uye kudzungaira pamwe nekuvandudza mamiriro (de-kushushikana, kudzikamisa kushushikana) uye mhando yekurara.

Mashandisiro eMantra kana Simbiso yekurara

Kuti "unoshandisa" sei mantra kana kusimbisa zviri kwauri - hapana nzira yakarurama kana isina kururama yekuita izvi. Unogona kudzokorora kana "kuimba" mantra mune yechinyakare, yemweya maitiro, ayo anowanzo sanganisira kutarisa kune "vibrational mhando" yemazwi (ayo, zvakare, anowanzove muSanskrit), anotsanangura Janine Martins, mudzidzisi weyoga uye murapi wesimba . Mala bead anowanzoshandiswa nekufungisisa mantra; paunobata bheji rimwe nerimwe, unodzokorora chirevo, anodaro Martins. "Unogonawo kufungisisa pamusoro pemashoko emantra - inhale (funga "Ndine rugare") uye exhale (funga" uye yakadzika")."

Iwe unogona zvakare kudzokorora kusimbisa mumusoro wako iwe uchiri, toti, kukwesha mazino ako kana kuinyora iyo mantra pasi mugwaro usati wavhara magetsi. Ingova nechokwadi chekutarisa pamashoko (iwo maratidziro awo, kurira senge, uye yavo meseji) kudzidzisa pfungwa dzako kuti uzvitende uye nekufema kwako kubvumira chero zvimwe zvinokanganisa kuparara. (Zvinoenderana: Mashandisiro Aungaita Kumhanya Mantra Kunogona Kukubatsira Iwe Rova PR)

Uye haufanirwe kukanganwa, "kudzokorora kwakakosha," anodaro Martins. "Chiito chekuziva chekudzokorora [chinobatsira] kugadzira shanduko mundangariro dzedu dzisingazive." Kunyangwe zvingave zvakaoma kugara uripo neruzivo pakutanga, "sezvakawanda zvinhu, itsika," anodaro.

Saka, Mantras kana Kusimbiswa Kunokubatsira Sei Kurara?

Chakavanzika chekubata mamwe maZzz? Kupinda mupfungwa yekufungisisa - chimwe chinhu chinowanikwa kuburikidza nekudzokorora mantra. Kufunga nezwi rimwe chete, izwi rimwe chete, kana chirevo chimwe chinobvumidza imwe poindi yekutarisa, kudzikamisa ruzha mune imwe uropi hwako hwese, izvo zvinogona kubatsira kudzikamisa kushushikana uye kubvumira muviri wako kuti utsvedzerere mune yakadzikama yekuzeza-yakakodzera mamiriro.

"Zvakajairika kusangana nekushushikana kwakazowanda munguva dzemanheru patinoedza kurara," anodaro Michael G. Wetter, Psy.D, director wezvepfungwa kuUCLA Medical Center, Chikamu cheAdolescent neYoung Adult Medicine, Medical Stabilization Chirongwa. "Kutaura kwepfungwa, nguva ino inotumidzwa semamiriro ezvinhu epfungwa hyperarousal."

Mune mamwe mazwi, kana iwe wapedza husiku hwekupedzisira uchinetseka kurara nekuda kwekushushikana, kwekuparadzira jekiseni, semuenzaniso, unogona kutanga kupinda mune yakashata kutenderera kwekusakwanisa kurara uye kusimbisa kunetseka uku kurara kuburikidza nekuzvidya mwoyo. kupenya nezve kana uchizokwanisa kurara kana kwete, anowedzera Swart."Mantra inogona kushandiswa kutsiva pfungwa dzisina kunaka, kudzikamisa muviri nepfungwa kazhinji, uye kuita kuti munhu arare." (Inoenderana: Sei uye Nei iyo Coronavirus Pandemic Iri Kushamisa Newe Kurara Kwako)

Kurara kusimbiswa kana mantras kunogona kukubatsira iwe kuti uende kure nekudzokorora kunetseka kana kunyeya. "Chinokosha kuyeuka kuti nguva yauri kuedza kurara ndiyo kwete nguva yokuedza uye kugadzirisa zvinetso zvako zvakasiyana-siyana, kusawirirana, kana kuti zvinokunetsa,” anotsanangura kudaro Wetter.

Saka, funga nezve tsika yekudzokorora zvirevo zvakanaka senzira yako yekuenda kune isinganzwisisike yekufungisisa pfungwa, umo iwe unogona kuvhara madimikira tabo ehuropi hwako. Nekuisa pfungwa dzako pachirevo chekurara, ruzha, uye kudzokorora, unokwanisa kudzikamisa pfungwa dzako pamwe nekusimbisa tsandanyama inodzosa huropi hunoti bvuu kunguva yazvino, anodaro Alex Dimitriu, MD, kaviri bhodhi. -akasimbiswa chiremba wepfungwa uye yekurara mushonga uye muvambi weMenlo Park Psychiatry & Kurara Mushonga.

Nzira Yekusarudza Kurara Kwekusimbisa

Kunyange "mantra yekurara ichigona kubatsira mukuderedza kunetseka uye kunetseka panguva yehusiku," zvakakosha kuti urangarire kuti "hapana imwe yemantra ingashande kune wese munhu," anodaro Wetter. Panzvimbo iyoyo, iye anokurudzira kuvaka chako pachako chishandiso chemashoko ehusiku. "Gadzira anoverengeka mamantra kana maitiro anoshanda zvakanyanya kwauri; [kuburikidza] nekwekuyedzwa uye kukanganisa."

Kuvaka yako yakasarudzika yekurara yekusimbisa "tool kit":

1. Tarisa pane zvakanaka ("Ini ndakadzikama") maringe nezvisina kunaka ("Ini handina kushushikana") zvirevo. Izvi zvinokubatsira iwe kutarisa pane zvauriita kuda, kupesana nezvauriusadaro.
2. Edza mashoma uye ona zvinoshanda kwauri. Kana tsika yechiSanskrit mantra ikasatamba newe, zvakanaka; edza chirevo chiri mumutauro wako chinonzwa kurerukirwa kana kuti chechokwadi. Chokwadi, kuimba mantra chiitiko chemweya chine nhoroondo yakadzorwa, asi iwe unofanirwa kutsvaga chinoshanda kuuropi hwako.

"Pakupedzisira, zvipe mvumo yekuisa parutivi kugadzirisa kwese-kwese pane imwe nguva usati warara, kuitira kuti kana wagadzirira kurara, watopinda munzvimbo yekuzorora," anodaro Wetter.

6 Kurara Kusimbiswa kweKuzorora Husiku

"Ngazvidaro."

Dzokorora "ngazvive zvakadaro" paunenge uchigutsurira musoro. “Zvinhu ngazvive zvazvino,” anokurudzira Wetter. "Zviyeuchidze: 'Ndichange ndiri munzvimbo iri nani yekugadzirisa izvi mangwanani."

"Ndinofanira kuzorora."

Zviudze iwe "pfungwa dzangu nemuviri wangu zvakakodzera kuzorora panguva ino," anodaro Wetter. Simbisa kupfungwa dzako kuti wakakodzera kuzorora, kupora, uye imwe nguva yekudzikira - kunyangwe pfungwa dziri mumusoro mako kuita zoom ikuita kuti unzwe neimwe nzira. Uku kusimbiswa kwekurara kunyanya kunogona kubatsira kana iwe uchinzwa uchisungirwa kuti uwane zvakanyanya kuitwa kana kunzwa unoremerwa neako-dos. Imwezve nguva kune vanhu vari kumashure: Iwe ita vakakodzera kuzorora!

"I think best kana ndazorora."

Kana iwe uri kumanikidza chimwe chitsauko, imwe bvunzo yuniti, imwe PowerPoint, imwe email, Wetter inokurudzira kuyedza iyo mantra ine simba: "Ini ndinofunga zvakanyanya kana ndazorora." Paunenge uchiri kungove padhesiki rako (vs. pamubhedha wako), kudzokorora iyi simbiso yekurara kunogona kubatsira kugadzirira muviri wako nepfungwa zvekurara, izvo zvinogona kubatsira zvakanyanya kana uri kunetseka kudzikisira nekuda kwekusingaperi -ita rondedzero.

"Kurara isimba."

"'Kurara kune Simba' ndizvo zvandinozviudza pandinotarisa nguva uye kuenda kunorara," anodaro chiremba wepfungwa Kevin Gilliland, Psy.D., mutungamiriri weInnovation360 muDallas. "Basa nehupenyu zvinogara zvichindinyengerera kuti ndiite zvishoma kana kuona imwe episode. Mumazuva ano akaoma, ndinoziva kuti kurara kwakakosha kuhutano hwangu hwepanyama uye hwepfungwa." (Ichokwadi: Kuwana husiku hwakasimba hweZzz kunogona kusimbisa immune system yako, kuwedzera manzwiro ako, kunatsiridza ndangariro yako, nezvimwe zvakawanda.)

"Kwete izvozvi."

Kuwedzera pane izvozvo, Gilliland anoti chibvumirano chake chekuenda-kurara apo paanopinda mumubhedha "kwete ikozvino." Uku kusimbiswa kwekurara kunogona kubatsira kunyaradza chero pfungwa dzakasarudzika dzinogona kupinda mupfungwa dzako uye dzichikutadzisa kubva kuhope, anodaro Gilliland. "Pfungwa chete dzandinotendera ndidzo dzakanangana nehope - zvinhu zvakaita sekufema, kuzorodza nyama dzangu nekuchengetedza pfungwa dzebasa kana kunetseka kana hupenyu," anodaro. Zvese zvimwe? "Kwete izvozvi." Nekudzokorora izvi, iyo mantra "inondiyeuchidza nezve izvo zvakakosha, nei zvichikosha, uye zvinondichengeta ini zvinyoro-nyatso tarisa pane iro basa (kurara) uye kwete pane zvese pfungwa dzinogona kumhanya nepfungwa dzangu," anotsanangura.

"Ndiri kugona kukotsira."

Mushure mehusiku hushoma hwekurara - kana kusavhara-ziso zvachose - unogona kutanga kukahadzika kugona kwako kwekuzvarwa kwekugutsurira. Inzwi rakajairika? Wobva wafunga kudetemba iyi yekusimbiswa kwekurara apo iwe uchiisa musoro wako pamutsago. Sekutaura kwakanaka kwekuti "Ndini", iyi mantra inogona kukukurudzira kuti uvimbe nemuviri wako uye ikubatsire kudzivirira kunetseka uye kusagadzikana pamusoro pezvakaitika kare kuti upinde mupfungwa dzako uye nekukumanikidza zvisina kufanira pauri. (Yakabatana: Kurara Kushushikana Kunogona Kukonzera Kuneta Kwako Here?)

Ongororo ye