Ɔmɔs tin dɛn wi kin gɛt na wi layf ɛvride? Ɔfis wok, os prɔblɛm, pikin dɛn edyukeshɔn... Wit ɔl dis, no wɔd nɔ de fɔ tɔk bɔt di taya ɛn prɛshɔn we dɛn kin fil na di ed ɛn bɔdi, nɔto so? So, sɔntɛnde lɛk dis, bɔku pipul dɛn kin tɔn to yoga ɛksesaiz ɛn we fɔ tink gud wan. Tide wi go tɔk bɔt wan we we fiba am, bɔt we difrɛn smɔl, we de briŋ wɔndaful rilif. Dat na ‘Yoga Nidra’. Dis nɔr kin jɔs ridyus tin dɛm lɛk mental strɛs ɛn wɔri, bɔt i kin ɛp bɔrku wit inshɔmnia.
Wetin na ‘Yoga Nidra’?
We yu tink bɔt ‘Yoga Nitra’, yu kin tink bɔt yoga pozishɔn, we dɛn kin du we yu de bɛn. Bɔt fɔ tru, i tan lɛk fɔ tink gud wan mɔ. No ɛksesaiz nɔ de fɔ du ɛksasaiz, fɔ tinap, ɔ ɛnitin we de mek di bɔdi strɛs. Insay ‘Yoga Nitra’, wi de pe atɛnshɔn fɔ rilaks di bɔdi kɔmplit wan ɛn briŋ di maynd insay wan stet we dip mayndfulnɛs de.
Dis difrɛn frɔm we wi de tink gud wan ɔltɛm bikɔs wi de du am we wi de ledɔm, we wi de ledɔm. Dɔn bak, i gɛt sɔm patikyula tin dɛn pas fɔ tink gud wan we dɛn de gayd am, bɔku tɛm na lɛk 10 men tin dɛn. I bɛtɛ fɔ tek 45 minit, bɔt if yu na nyu pɔsin ɔ yu nɔ gɛt da kayn tɛm de, yu kin du shɔt tɛm. Yu kin praktis ‘Yoga Nitra’ yu wan ɔ na klas.
Aw dis kin afɛkt wi bɔdi? (Di sayɛns say)
‘Yoga Nitra’ de wok bay we i de inflɔws di ‘Autonomic Nervous System ’ na wi bɔdi. Fɔ tɔk am simpul wan, dis na di sistɛm we de kɔntrol tin dɛn we de apin na wi bɔdi we wi nɔ no. Tink bɔt am, tin dɛn lɛk aw wi at de bit, blɔd prɛshɔn, bɔdi wam, ɛn aw wi de digest nɔto tin dɛn we wi de du wit ɔl wi at. Na dis sistɛm de kɔntrol dɛn tin dɛn de.
tu men pat dεm de fכ dis כtonom nεv sεstem.
1. Sympathetic Nervous System: Dis de pripia di bɔdi fɔ di ‘fayt-ɔ-flay’ rispɔns we wi gɛt imejensi, strɛs, ɔ we wi strɛs. Na sɔm tin dɛn we kin apin na wi bɔdi we dis sistɛm de wok.
2. Parasympathetic Nervous System: Dis de kɔnsiv ɛnaji ɛn mek di bɔdi kam bak to nɔmal we di bɔdi de na di nɔmal, rilaks stet.
| di kכntribyushכn dεm fכ di ‘Fayt-כ-Flayt’ (εmpati sistεm) aktibכshכn | |
|---|---|
| Di at rit we de go ɔp | di pupil dεm na di yay dεm de big |
| Fɔ mek di say dɛn we di briz de blo big fɔ mek i izi fɔ blo | Di mɔsul dɛn we gɛt trɛnk go ɔp |
| Pam dɛn we de swet | Di slow fɔ di dijeshɔn fɔ sɔm tɛm |
Sɔntɛnde, wi bɔdi kin stɔp na dis ‘fayt-ɔ-flay’ stet. tεknik dεm lεk ‘Yoga Nitra’ de εp fכ kכl dis ‘fεt-כ-flay’ stet εn alaw di parasympathetic sistεm (rilaks sistεm) fכ tek kכntrכl.
Bren wev ɛn ‘Yoga Nitra’.
di wok we wi bren de du, dεn de mכsu di frεkuεns we di bren wev dεm de mek. 5 kayn dεn bren wev dεm de.
| Bren wev tayp | Stet fɔ di maynd |
|---|---|
| Beta wev dɛn | Wek, nɔmal, alert stet |
| SMR wev dɛn | Kal, kwayɛt, alert stet |
| Alfa wev dɛn | Wan stet we layt, kol maynd |
| Theta wev dɛn | Wan stet fɔ dip rilaks ɔ fɔ tink gud wan |
| Delta wev dɛn | Wan stet we dip slip we pɔsin nɔ de drim |
Wetin Yoga Nitra de du na fɔ ɛp wi bren fɔ go insay wan stet we na Delta wev dɛn we wi de wek. Dɛn Delta wev ya na dɛn kin mɛn ɛn mek wi bɔdi kam bak we wi de slip dip. So imajin, Yoga Nitra kin gi di maynd ɛn bɔdi di rilaks we kin kɔmɔt frɔm dip slip we wi wek .
כlso, dis prכsεs de mek wan sכmכl gland na wi bren we dεn kכl ‘Pineal Gland’. di men wok we dis gland de du na fכ kכntro wi slip εn wek saykl (`Circadian Rhythm`). di כmon 'Melatonin` we de εp fכ dis, na dis gland de kכmכt. So, we yu de praktis ‘Yoga Nitra’, yu kin gɛt ɛp bak fɔ sekret di ɔmon melatonin fayn fayn wan.
Wetin na di bɛnifit dɛn we ‘Yoga Nitra’ gɛt?
Risach dɔn ivin pruv se ‘Yoga Nitra’ kin ridyus strɛs, wɔri, ɛn nɔ slip .
- Insay wan stɔdi we dɛn bin du insay 2018, dɛn bin de wach di we aw tri grup dɛn de tink fɔ tri mɔnt. Wan grup bin de du yoga nidra, di ɔda wan dɛn bin de du meditashɔn ɔltɛm, ɛn di tɔd grup nɔ bin de du natin. Di tin dɛn we dɛn fɛn sho se pan ɔl we ɔl tu di meditashɔn ɛn yoga nidra bin ɛp fɔ ridyus strɛs, yoga nidra bin ebul fɔ ridyus di wɔri .
- Insay 2017, wan stɔdi we dɛn bin du pan tu pipul dɛn we nɔ de slip fayn, dɛn ɔl tu bin kam fɔ no se yoga nitra kin ɛp dɛn fɔ slip kwik kwik wan we dɛn du am bifo dɛn slip . Di ɔda pɔsin nɔ bin jɔs slip fast, bɔt i bin de slip fɔ lɔng tɛm .
If yu gɛt dɛn prɔblɛm ya, ‘Yoga Nitra’ fayn fɔ tray. Bɔt mɛmba se if yu gɛt siriɔs prɔblɛm wit yu maynd, i impɔtant fɔ go to yu dɔktɔ bifo yu tray dɛn we ya.
Aw a go bigin ‘Yoga Nitra’? (10 step dɛn)
If yu nɔ bin dɔn du yoga nidra bifo, bɔku odio rikodin ɛn fim dɛn de na di Intanɛt we go ɛp yu. Nɔ fil se yu nid fɔ du lɔng sɛshɔn we yu fɔs bigin. Start smɔl.
Dis dɔŋ ya na 10 simpul step dɛm fɔ ɛp yu fɔ praktis ‘Yoga Nitra’. Bifo yu bigin, ledɔm fayn fayn wan na grɔn ɔ na bed. If nid de, put pilo ɔ blankit we dɛn dɔn rol ɔnda yu bak ɛn ed. If i pɔsibul, du dis na rum we dak smɔl. If yu fil kol, kɔba yusɛf wit blankit.
1. Kɔnekt wit di dip tin we yu want: Dis kin bi yu big drim ɔ op na layf. Mek da want de flɔ tru yu wan ol bɔdi.
2. Sɛt gol: Tink bɔt wetin yu op fɔ ajɔst frɔm dis sɛshɔn. I kin bi sɔntin we simpul lɛk "A nid fɔ kol mi at."
3. Fɛn ples we go mek yu fil fayn: Wi se go na "gladi ples." Imajin wan ples ɔ ɛkspiriɛns we de mek yu fil sef ɛn gladi.
4. Mek yu bɔdi fil: Briŋ yu atɛnshɔn to ɛni ɔgan, frɔm ed to fut. Wach di kayn we aw yu de fil na ɛni say.
5. Tink bɔt yu briz: Alaw yusɛf fɔ fil ɛni briz we yu de blo ɛn pul. Notis aw di briz de muv tru yu bɔdi.
6. Alaw di we aw yu de fil fɔ bi: Nɔ tray fɔ chenj am. Ilɛk wetin na di filin, ilɛksɛf na sɔri-at, gladi at, vɛks, ɛnitin, jɔs lɛ i bi ɛn notis aw i de fil na yu bɔdi.
7. Bi witnɛs fɔ wetin yu de tink: Nɔ tray fɔ stɔp di tin dɛn we de kam na yu maynd. Mek dɛn flɔ lɛk riva, ɛn wach dɛn lɛk se yu tinap na di sayd.
8. Ɛkspiriɛns gladi-at: Alaw gud filin lɛk fɔ wam, gladi at, ɛn sef fɔ kam na yu maynd ɛn bɔdi.
9. Fɛn pis we go de sote go: Nɔ tink bɔt di filin dɛn we de kam yu we. Wach dɛn ɛn aksept dɛn lɛk aw dɛn de.
10. Tink bɔt: We di sɛshɔn dɔn, tek smɔl tɛm fɔ luk bak pan wetin yu bin du ɛn aw yu bin fil.
Mɛsej we dɛn kin kɛr go na os
- Yoga Nidra nɔto fɔ du ɛksɛsayz fɔ yu bɔdi, bɔt na dip rilaks mɛditɛshɔn prɔsis we yu kin du we yu de ledɔm.
- Dis kin mek yu gɛt bɔku rilif frɔm strɛs, wɔri, ɛn prɔblɛm dɛn we yu nɔ kin ebul fɔ slip.
- I de wok bay we i de mek wi nervɔs sistɛm kol ɛn gi di bɔdi di ɔda tin we i de gɛt we i de slip dip we wi de wek.
- If yu want fɔ stat dis bak, yu kin stat wit shɔt, gayd sɛshɔn na di intanɛt.
- If yu de sɔfa wit siriɔs pwɛl hat ɔr wɔri, e fayn fɔ aks fɔ advays frɔm wan kwalifay mɛdikal pɔrsin wae de tray fɔ ɛp yusɛf lɛk dis.
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