Kua whakaarohia e koe tō manawa ina pāngia koe e te ahotea, te mataku, te manukanuka rānei? He tokomaha o tātou e kite ana ka tere ake, ka papaku ake hoki tō tātou manawa i ētahi wā. Koinei tētahi o ngā huarahi e tauhohe ai ō tātou tinana ki te ahotea. Engari i mōhio koe mā te whakahaere tika i tō tātou manawa me te manawa, ka taea e tātou te whakahaere i tēnei ahotea? Koinei te mea e kiia nei e tātou ko ngā 'whakangungu manawa' ko ngā 'Manawa Mahi' rānei.
He aha tonu te mahi manawa?
Ahakoa kua tino rongonui te kupu 'manawa' i ēnei wā tata nei, ehara i te mea hou. Kua roa te iwi e mahi ana i ēnei mahi manawa mō ngā mano tau. He hononga hohonu tōna ki ngā mea pēnei i te yoga.
He whakarāpopototanga, ko te whakaputanga i ngā paitini me te ahotea mai i te tinana, me te hongi i te kai mā te hinengaro me te tinana .
Whakaarohia tō roro he kaitiaki haumaru. Ina pāngia koe e te ahotea, ka tīmata tō manawa papaku, tere hoki. Ka whakawhāitihia e tēnei te nui o te hāora e whiwhi ana tō tinana. I tēnei wā, ka whakaaro te kaitiaki haumaru i roto i tō roro, "Āe, he hē kei te haere!" ā, ka whakarite i tō tinana katoa mō te whawhai, te rere rānei. He tukanga tēnei i roto i tō tātou pūnaha io matua.
Engari ki te āta whai wā koe, ki te manawa hōhonu, āta haere, me te hōhonu, ka tukuna te karere ki taua kaitiaki haumarutanga, "Kāore he mea hei manukanuka, kei te pai ngā mea katoa." Kātahi ka kī atu te roro ki te tinana katoa kia okioki, kāore he mea hei wehi. Kātahi ka mutu te urupare 'whawhai, rere rānei', ā, ka tīmata anō te tinana ki te mahi i tōna āhua noa.
He aha ngā tikanga manawa? Me ako tātou i ētahi mea?
He maha ngā huarahi hei mahi i tēnei mahi manawa. Anei ētahi o aua huarahi.
1. Manawa Hōhonu o te Puku
Koinei te tikanga māmā rawa, tino taketake hoki. Whakatakotoria tetahi ringa ki runga i tō puku, me tetahi ki runga i tō uma . Inaianei, manawa mārire mā roto i tō ihu. Me rongo koe i te whānui o tō puku , kaua ki tō uma. Kātahi ka manawa mārire mā roto i tō waha. I a koe e manawa ana ki waho, ka rongo koe i te hokinga o tō puku ki roto. Mā tēnei ka hoatu he tohu tika ki tō tinana kia okioki.
2. Tikanga 4-7-8
He huarahi pai tēnei hei āwhina i a koe kia arotahi tonu tō hinengaro.
- Tuatahi, manawa mā roto i tō ihu mō ngā tatau e whā.
- Muri iho, puritia taua manawa mō te whitu tatau.
- Hei whakamutunga, mārire te whakaputa i te manawa, me te whakaputa i te tangi mā roto i tō waha, kia waru ngā tatau.
Nā te roa o te wā whakapūha, kua tata katoa te pupuhi o te hau i roto i ngā pukahukahu.
3. Te Manawa i te Ihu Rerekē
Ka āwhina tēnei ki te whakataurite i te hinengaro me te tinana .
- Katia tō pongaponga matau ki te koromatua o tō ringa matau.
- Inaianei, manawa hōhonu mā te pongaponga maui anake.
- I a koe e pupuri ana i tō manawa, katia te pongaponga maui ki te maihao tohu o tō ringa matau, ka pupuhi mā te pongaponga matau.
- Tūpato mō tētahi wā poto, manawa anō mā te pongaponga matau, whakawhiti taha pērā i mua, ka manawa mā te pongaponga maui. Me mahi tēnei i ētahi wā.
4. Manawa o te Ahi
He tikanga matatau tēnei, nō reira me whakaharatau pea. I a koe e manawa ana ki roto, whakangāwarihia ō uaua puku. I a koe e manawa ana ki waho, whakamahia ō uaua puku hei pana tere i te hau ki waho. Ki te mahi tika koe i tēnei, ka rongo koe i te marino i roto i tō hinengaro.
5. Te Manawa Holotropic
Me mahi tēnei tikanga i raro i te arataki a tētahi kaiako mātau . Kaua e ngana ki te mahi ko koe anake.
Ko te tikanga o tēnei ko te manawa ki roto, ki waho tonu, me te kore e mutu. E kiia ana ka nui te hāora e tukuna ana ki te tinana, ā, ka whakaora anō hoki i ngā pūtau.
He aha ngā painga o ēnei tikanga?
Ka taea e te ahotea te meinga tātou kia kore e taea te whakahaere. E kore tātou e taea te whakahaere. Engari ina arotahi tātou ki te manawa, ka whai wāhi ō tātou tinana ki te tuku i taua ahotea me te hoki ki te āhua noa. Ko ngā painga o tēnei he tinana, he hinengaro hoki.
| Ngā Painga Tinana | Ngā Painga o te Hinengaro |
|---|---|
| Te whakataurite i te toto toto | Te whakaiti i ngā kare ā-roto pērā i te pouri me te manukanuka |
| Te moe hōhonu | Te whakapai ake i te arotahi hinengaro |
| Te whakaiti i te ahotea i puta mai i te mate ahotea muri-traumatic (PTSD) | Te whakaiti i te hiahia ki ngā waranga |
| Te whakapakari i te mahi a te pūnaha manawa | Tukua kia ora ngā patunga hinengaro |
| Te whakapakari i te pūnaha ārai mate | Te kaha ki te titiro pai ki te ao |
| Te tukunga o ngā homoni ahotea mai i te tinana | Te harikoa me te makona |
He ngoikoretanga, he mōrearea rānei kei reira?
Āe, pērā i ngā mea katoa, kei reira ētahi mea me mōhio tātou. Ina koa mēnā he hou koe ki ēnei mea, me āta tupato koe.
Ko te mea nui kia kaua e nui rawa te mahi i ēnei mahi whakakori tinana, inā koa ko ngā mea uaua rawa atu, nā te mea ki te kore e tika te mahi i aua mahi ka arahi pea ki te hyperventilation, arā, te tere rawa o te manawa.
He ahua morearea tēnei, nā te mea i taua wā ka pāngia pea koe e ngā tohu pēnei i:
| Ngā tohu ka puta pea i te wā e nui haere ana te manawa | |
|---|---|
| - Pōuriuri | - Te ngoikore o ngā ringa, ngā waewae, me ngā ringaringa |
| - Te pā o te manawa kāore i te ōrite | - Ngā mamae o te uaua |
| - Ngā panonitanga o te tirohanga nā te korenga o te hāora | - Te rongonga i te tangi i roto i ngā taringa |
He tino onge te pānga o te kino tuturu ki te roro nā te korenga o te hāora. Nō reira, ki te pāngia koe e ētahi raruraru hauora (hei tauira, te toto toto tiketike, te mate ngakau, te mate huango), he pai ake, he haumaru hoki te kōrero ki tō tākuta i mua i te tīmatanga o tēnei momo korikori tinana.
Ko tētahi atu mea, he rite tēnei ki te whakaaroaro. He mea tino nui tō arotahi . Ki te mea kei te whakararuraruhia tō hinengaro e te haruru me ētahi atu mea e karapoti ana i a koe, ka taea te whakaiti i ngā hua o tēnei. Nō reira, he mea nui kia whiriwhiria he wāhi marino.
Karere Tangohia ki te Kāinga
- He huarahi tino māmā, tino whai hua hoki te mahi manawa hei whakahaere i te ahotea me te manukanuka.
- Mena he hou koe ki tēnei, tīmata ki tētahi tikanga māmā pēnei i te Manawa Hōhonu o te Puku.
- Kia tūpato ki ngā mōrearea o te manawa nui. Kaua rawa e whakakorikori tinana ki te taumata e nui rawa ana māu. Whakarongo ki tō tinana.
- Mena kei a koe ētahi mate hauora, me kōrero ki tō tākuta i mua i te tīmatanga o ēnei.
- Mō ngā hua pai rawa atu, ngana kia waiho tēnei hei tikanga o ia rā. Ahakoa e 5-10 meneti noa iho ia rā, ka pai.
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