E hia ngā mea e pā ana ki a tātou i roto i ō tātou oranga o ia rā? Ngā mahi tari, ngā raruraru o te whare, te mātauranga o ngā tamariki... Ahakoa ēnei mea katoa, kāore he kupu hei whakaahua i te ngenge me te pēhanga e pā ana ki te mahunga me te tinana, tika? Nō reira, i ngā wā pēnei, he tokomaha te hunga e tahuri ana ki ngā mahi yoga me ngā tikanga whakaaroaro. I tēnei rā ka kōrero tātou mō tētahi tikanga rite, engari he rerekē, e kawe mai ana i te whakamarie whakamiharo. Ko te 'Yoga Nidra' tēnā. Ehara i te mea ka whakaiti noa i ngā mea pēnei i te ahotea hinengaro me te manukanuka, engari he nui hoki te āwhina mō te kore moe.
He aha te 'Yoga Nidra'?
Ina whakaaro koe ki te 'Yoga Nitra', ka whakaaro pea koe ki ngā tū yoga, e mahia ana i te wā e piko ana. Engari he rite tonu ki te whakaaroaro. Kāore he whakakorikori tinana, he tū, he mea rānei e whakararuraru ana i te tinana. I roto i te 'Yoga Nitra', ka arotahi mātou ki te whakangāwari i te tinana me te kawe i te hinengaro ki te āhua o te aro nui.
He rerekē tēnei i te whakaaroaro noa, nā te mea ka mahia e tātou i a tātou e takoto ana, e takoto ana. Waihoki, he torutoru atu ngā mahi motuhake atu i te whakaaroaro ārahi, tata ki te 10 ngā mahi matua. He pai ake te wā 45-meneti, engari ki te mea he hou koe ki tēnei, kāore rānei i te nui te wā, ka taea e koe te mahi i tētahi wā poto ake. Ka taea e koe te mahi i te 'Yoga Nitra' i a koe anō, i roto rānei i te akomanga.
He aha te pānga o tēnei ki tō tātou tinana? (Te taha pūtaiao)
Ko te mahi a te 'Yoga Nitra' mā te awe i te ' Pūnaha Io Ā -Aunoa' i roto i tō tātou tinana. He māmā noa iho, koinei te pūnaha e whakahaere ana i ngā mea e tupu ana i roto i tō tātou tinana, kāore tātou e mōhio. Whakaarohia, ko ngā mea pēnei i te manawa pā, te toto toto, te pāmahana tinana, me te nakunaku, ehara i te mea e mahia ana e tātou me te mōhio. Ko ēnei mea e whakahaerehia ana e tēnei pūnaha.
E rua ngā wāhanga matua o tēnei pūnaha io motuhake.
1. Pūnaha Io Aroha: Mā tēnei ka whakarite te tinana mō te urupare 'whawhai, rere rānei' i ngā wā ohorere, te ahotea, te wā rānei e pāngia ana tātou e te ahotea. Anei ētahi mea ka puta i roto i tō tātou tinana ina whakahohehia tēnei pūnaha.
2. Pūnaha Io Parasympathetic: Ka penapena pūngao tēnei, ka whakahoki i te tinana ki te āhua noa ina noho noa, whakangāwari hoki te tinana.
| Ngā āhuatanga o te whakahohenga 'Whawhai-ā-Rohe rānei' (pūnaha aroha) | |
|---|---|
| Te pikinga o te tere o te ngakau | Te whakanui ake i ngā āputa o ngā kanohi |
| Te whakawhānui i ngā ara manawa kia māmā ake ai te manawa | Te kaha o te uaua |
| Ngā nikau werawera | Te whakaroa rangitahi i te nakunaku |
I ētahi wā, ka mau pea ō tātou tinana i tēnei āhua 'whawhai-rere rānei'. Mā ngā tikanga pēnei i te 'Yoga Nitra' ka āwhina i te whakamarie i tēnei āhua 'whawhai-rere rānei', ā, ka taea e te pūnaha parasympathetic (pūnaha whakangā) te whakahaere.
Ngā ngaru roro me te 'Yoga Nitra'
Ka inehia te mahi a tō tātou roro mā te auau o ngā ngaru roro. E rima ngā momo o ēnei ngaru roro.
| Momo ngaru roro | Te āhua o te hinengaro |
|---|---|
| Ngā ngaru beta | Ārai, āhua noa, āhua mataara |
| Ngā ngaru SMR | Āhua marino, ata noho, mataara |
| Ngā ngaru ārepa | He āhua mārama, he hinengaro marino |
| Ngā ngaru Theta | He āhua whakangā hōhonu, he hinengaro whakaaroaro rānei |
| Ngā ngaru o te awaawa | He āhua moe hōhonu, kore moemoeā |
Ko tā Yoga Nitra mahi he āwhina i ō tātou roro kia uru ki te āhua o ngā ngaru Delta i a tātou e ara ana. Mā ēnei ngaru Delta e whakaora, e whakahoki mai hoki i ō tātou tinana i te wā e moe hohonu ana. Whakaarohia, ka taea e Yoga Nitra te whakarato i te hinengaro me te tinana ki te whakangā e puta mai ana i te moe hohonu i a tātou e ara ana .
Waihoki, ka whakaohohia e tēnei tukanga tētahi repe iti i roto i tō tātou roro e kiia nei ko te 'Pineal Gland'. Ko te mahi matua o tēnei repe he whakahaere i tō tātou huringa moe me te ara ake ('Circadian Rhythm`). Ko te homoni 'Melatonin', e āwhina ana i tēnei, ka tukuna e tēnei repe. Nō reira, ina mahi koe i te 'Yoga Nitra', ka whiwhi āwhina hoki koe ki te tuku tika i te homoni melatonin.
He aha ngā painga o te 'Yoga Nitra'?
Kua whakamātauhia e ngā rangahau ka taea e te 'Yoga Nitra' te whakaiti i te ahotea, te manukanuka, me te kore moe .
- I roto i tētahi rangahau i te tau 2018, i aro turukihia ngā āhua hinengaro o ngā rōpū e toru mō te wā e toru marama. Kotahi te rōpū i mahi i te yoga nidra, ko ētahi i mahi whakaaroaro auau, ā, ko te tuatoru o ngā rōpū kāore i mahi i tetahi mea. I whakaatuhia e ngā hua ahakoa i āwhina te whakaaroaro me te yoga nidra ki te whakaiti i te ahotea, he pai ake te yoga nidra ki te whakaiti i te manukanuka .
- I roto i tētahi rangahau i te tau 2017 mō ētahi tūroro e rua e pāngia ana e te kore moe mau tonu, i kitea e rāua ko te yoga nitra i āwhina i a rāua kia tere ake te moe i te wā i mahia ai e rāua i mua i te moenga . Kāore i te tere ake te moe o tētahi atu tūroro, engari i roa ake anō hoki te moe .
Mena kei a koe ēnei raruraru, he pai te whakamātau i te 'Yoga Nitra'. Engari kia maumahara, ki te mea he raruraru hauora hinengaro nui tōu, he mea nui kia kōrero koe ki tō tākuta i mua i te whakamātau i ēnei tikanga.
Me pēhea te tīmata i te 'Yoga Nitra'? (10 ngā taahiraa)
Mena kāore anō kia mahi koe i te yoga nidra i mua, he maha ngā rekoata oro me ngā ataata ipurangi hei āwhina i a koe. Kaua e whakaaro me mahi koe i tētahi wā roa i te tīmatanga. Tīmata noa i te iti.
Kei raro nei ngā mahi māmā tekau hei āwhina i a koe ki te mahi i te 'Yoga Nitra'. I mua i tō tīmatanga, takoto pai ki runga i te papa, i te moenga rānei. Ki te tika, whakatakotoria he urunga, he paraikete rānei i raro i tō tuara me tō mahunga. Ki te taea, me mahi i tēnei i roto i tētahi rūma pōuriuri. Ki te mātao koe, taupokina koe ki te paraikete.
1. Hono atu ki tō hiahia nui: Koinei pea tō moemoeā nui rawa atu, tō tumanako nui rānei i te ao. Tukua taua hiahia kia rere puta noa i tō tinana katoa.
2. Whakatakotoria he whāinga: Whakaarohia te mea e tumanakohia ana e koe kia tutuki i tēnei wānanga. Tērā pea he mea ngāwari pēnei i te "Me marino ahau."
3. Kimihia he wāhi e whakamarie ai koe: Ko tā mātou he haere ki tētahi "wāhi harikoa." Whakaarohia he wāhi, he wheako rānei e whakamarie ai koe, e harikoa ai hoki.
4. Tukua tō tinana kia rongo: Aro atu ki ia okana, mai i te mahunga ki te waewae. Mātakitakihia ngā kare ā-roto e pā ana ki ia wāhi.
5. Kia tūpato ki tō manawa: Tukua koe kia rongo i ia manawa e manawahia ana, e tukuna ana e koe. Mātakitaki me pēhea te neke o te manawa i roto i tō tinana.
6. Tukua ō kare ā-roto kia pērā: Kaua e ngana ki te whakarerekē. Ahakoa he aha te kare ā-roto, ahakoa he pouri, he harikoa, he riri, ahakoa he aha, tukua kia pērā, ā, tirohia te āhua o te kare ā-roto i roto i tō tinana.
7. Hei kaiwhakaatu mō ō whakaaro: Kaua e ngana ki te aukati i ngā whakaaro e puta ake ana ki tō hinengaro. Tukua kia rere pērā i te awa, ā, mātakitaki atu me te mea kei te tū koe i te taha.
8. Wheakohia te hari: Tukua ngā kare ā-roto pai pēnei i te mahana, te harikoa, me te haumaru kia uru mai ki roto i tō hinengaro me tō tinana.
9. Kimihia te rangimārie pumau: Kaua e noho roa ki ngā kare ā-roto e pā mai ana ki a koe. Tirohia, ā, whakaaetia kia rite ki tō rātou āhua.
10. Whakaaroaro: I te mutunga o te wānanga, tirohia ngā mahi i mahia e koe me ō kare ā-roto.
Karere Tangohia ki te Kāinga
- Ehara te Yoga Nidra i te whakakorikori tinana, engari he mahi whakaaroaro hōhonu e mahia ana i a koe e takoto ana.
- Ka taea e tēnei te whakarato i te whakaoranga nui mai i te ahotea, te manukanuka, me te kore moe.
- Mā te whakamarie i te pūnaha io, ka whakamarie hoki i te tinana me te whakarato i te okiokinga e whiwhi ana ia i te wā e moe hohonu ana tātou i a tātou e ara ana.
- Ki te hiahia koe ki te tīmata i tēnei, ka taea e koe te tīmata me tētahi wā poto, he ārahi ipurangi.
- Mena kei te pāngia koe e te pouri nui, e te manukanuka rānei, he mea tino nui kia rapu tohutohu mai i tētahi tohunga hauora whai tohu i a koe e whakamātau ana i ēnei tikanga āwhina-whaiaro.
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