Kodi mukufunanso mtendere mumtima mwanu? Tiyeni tikambirane za kusinkhasinkha!

Vuto lalikulu lomwe tonsefe tikukumana nalo masiku ano ndi kusowa ufulu ndi mtendere wamumtima. Nthawi zonse timakhala ndi nkhawa komanso nkhawa ndi zinthu, sichoncho? Chifukwa chake, nthawi ngati izi, kusinkhasinkha ndi njira yokhazikitsira malingaliro athu ndikubweretsa mtendere. Iyi si njira yatsopano, ndi njira yomwe yakhalapo kwa zaka masauzande ambiri.

Kodi kusinkhasinkha n’chiyani kwenikweni?

Mwachidule, kusinkhasinkha ndi njira yamaganizo ndi yakuthupi yomwe imagwiritsidwa ntchito poika maganizo anu pa cholinga chimodzi kapena kuchotsa malingaliro anu onse. Kutengera njira yosinkhasinkha yomwe mwasankha, mutha kupumula maganizo anu, kuchepetsa nkhawa, komanso kuchepetsa nkhawa . Anthu ena amagwiritsanso ntchito kusinkhasinkha kuti athetse mavuto monga kusiya kusuta.

Kale, izi zinkangokambidwa kuchokera ku lingaliro lachipembedzo. Koma tsopano, ndi ukadaulo watsopano, asayansi akuyang'ana mwatsatanetsatane kusinkhasinkha kumeneku. Makamaka pogwiritsa ntchito `(EEG - Electroencephalography)`, yomwe imayesa mafunde amagetsi a ubongo, ndi `(fMRI - functional Magnetic Resonance Imaging)`, yomwe imayesa ntchito ya ubongo, tapeza momwe kusinkhasinkha kungakhalire ndi zotsatira zabwino pa ubongo wathu ndi thanzi lathu la maganizo.

Munthu akamasinkhasinkha, zingaoneke ngati akungopuma kapena akunena mawu pang'onopang'ono. Komabe, mkati mwa ubongo wa munthuyo, kusintha kwakukulu kukuchitika.

Kodi kusinkhasinkha ndi nkhani yachipembedzo basi?

Munganene zimenezo, kapena munganene kuti ayi. Ndipotu, kusinkhasinkha kumachokera ku nzeru zakale ndi zipembedzo zingapo zazikulu padziko lonse lapansi. Komabe, simuyenera kukhala wachipembedzo kuti muganizire .

Nazi njira zina zosinkhasinkha zachipembedzo ndi zosakhala zachipembedzo:

• Kusinkhasinkha kwa Chibuda: Pali njira zingapo zosinkhasinkha zomwe zimachokera ku Chibuda (chomwe chimaonedwa ngati filosofi komanso chipembedzo). Kusinkhasinkha kwa Chitheravadan ndikodziwika ku South Asia, makamaka ku India ndi Thailand. Kusinkhasinkha kwa Chibuda cha Zen kunayambira ku China ndipo pambuyo pake kunakula m'njira zosiyanasiyana m'maiko ngati Japan. Kusinkhasinkha kwa Chibuda cha ku Tibet kumachokera ku Tibet.
• Kusinkhasinkha kwachikhristu: Kusinkhasinkha ndi kuganiza mozama za funso, lingaliro, lingaliro lachipembedzo, kapena Mulungu. Izi zimachitika kawirikawiri mu Chikhristu. Nthawi zina pemphero limaonedwa ngati mtundu wa kusinkhasinkha.
• Kusinkhasinkha motsogozedwa: Iyi si njira yachipembedzo. Itha kuchitika ndi gulu kapena nokha. Imagwiritsidwa ntchito pazinthu monga uphungu ndi chithandizo.
• Kusinkhasinkha kwa Osho: Kumadziwikanso kuti "Kusinkhasinkha kwamphamvu", iyi ndi njira yomwe idachokera ku India ndipo idachokera ku Chihindu. Kuchita masewera olimbitsa thupi opumira kumachitika mwadala komanso mwachangu.
• Kusinkhasinkha kwa Sufi: Chisufi ndi nthambi ya Chisilamu, ndipo kusinkhasinkha n'kofala pakati pawo.
• Kusinkhasinkha kwa Taoist: Monga Chibuda, Chitaoism chimaonedwa ngati chipembedzo komanso filosofi. Chinayambira ku China.
• Kusinkhasinkha kwa Transcendental: Iyi ndi njira yomwe inachokera ku India. Mantra ndi mawu kapena mawu omwe amabwerezedwa mokweza kapena m'maganizo, akuyang'ana kwambiri pa iwo.
• Yoga: Iyi ndi njira yochitira masewera olimbitsa thupi komanso kusinkhasinkha yomwe idachokera ku India. Itha kuchitika m'njira zachipembedzo komanso zosakhala zachipembedzo.

Kodi timasinkhasinkha bwanji?

Palibe njira imodzi yolondola yosinkhasinkha. Izi zili choncho chifukwa kusinkhasinkha kungabwere m'njira zosiyanasiyana. Akatswiri asanthula njira zosinkhasinkha ndipo apeza njira zingapo zodziwika bwino zomwe zimachitika m'njira zosiyanasiyana zosinkhasinkha. Izi ndi izi:

• Kusinkhasinkha kokhazikika pa thupi: Izi nthawi zina zimatchedwa "kudzisanthula wekha." Izi zimaphatikizapo kulabadira zomwe thupi lanu lonse likumva. Tangoganizirani mukusuntha pang'onopang'ono chidwi chanu kuchokera pamwamba pa zala zanu kupita pamwamba pa mutu wanu.
• Kuganizira: Izi nthawi zambiri zimaphatikizapo kuganizira mozama za vuto kapena lingaliro losemphana maganizo, osalola maganizo anu kuyendayenda.
• Kusinkhasinkha koganizira za malingaliro: Mu njira iyi yosinkhasinkha, mumayang'ana kwambiri pa malingaliro enaake. Mwachitsanzo, kuganizira momwe mungakhalire okoma mtima kwa ena, kapena kuganizira zinthu zomwe zili m'moyo wanu zomwe zimakubweretserani chimwemwe.
• Kusinkhasinkha kwa mantra: Izi zimaphatikizapo kubwereza mawu kapena mawu enaake (mokweza kapena m'maganizo mwanu) ndikuyang'ana kwambiri.
• Kusinkhasinkha ndi kuyenda: Mtundu uwu wa kusinkhasinkha ungaphatikizepo kupuma, kugwira mpweya wanu, kapena kuchita mayendedwe enaake a thupi. Kumaphatikizaponso kuyenda uku ukuyang'anitsitsa zomwe ukuona mozungulira.
• Kusinkhasinkha mwanzeru: Njira yosinkhasinkha iyi imaphatikizapo kudziwa zomwe zikuchitika pakadali pano. Imaphatikizapo kukhalapo pakadali pano , osadandaula za zakale kapena zamtsogolo. Monga momwe zimakhalira ndi kusinkhasinkha kokhazikika pa thupi, kumaphatikizaponso kugwiritsa ntchito thupi lanu kudziwa zomwe zikukuzungulirani.
• Kusinkhasinkha kooneka: Mu njira iyi yosinkhasinkha, mumaganizira kwambiri chinthu chomwe mumawona (kaya ndi maso anu kapena chithunzi chomwe mumaganizira m'maganizo mwanu).

Kodi kusinkhasinkha kumachita chiyani kwenikweni? Kodi ubwino wake ndi wotani?

Kawirikawiri, anthu omwe amasinkhasinkha nthawi zonse amakhala ndi mwayi wopeza zabwino izi:

• Kuchepetsa zizindikiro za matenda monga nkhawa, kuvutika maganizo, kapena matenda ovutika maganizo pambuyo pa zoopsa (PTSD).
• Kuganiza bwino, kuganizira bwino, komanso kuthetsa mavuto.
• Kukhala ndi luso labwino lotha kusintha ndikuthana ndi mavuto amaganizo.

Popeza thanzi la maganizo limakhudza kwambiri thanzi lathu la thupi, pamodzi ndi ubwino wamaganizo umenewu, palinso zabwino zina zambiri zakuthupi, monga kugona bwino, kuthamanga kwa magazi, komanso kugwira ntchito bwino kwa mtima.

Kodi kusinkhasinkha kumagwira ntchito bwanji? Kodi sayansi yake ndi yotani?

Chifukwa cha ukadaulo watsopano, ofufuza ndi madokotala tsopano akuwona momwe kusinkhasinkha kumakhudzira ubongo wanu. Kuti mumvetse zina mwa kusintha kumeneku, ndikofunikira kudziwa pang'ono za kapangidwe ka ubongo.

Ubongo wanu uli ndi maselo mabiliyoni ambiri otchedwa ma neuron. Maselo amenewa amatumizirana mauthenga pogwiritsa ntchito zizindikiro zamagetsi ndi mankhwala. Neuron imodzi imalumikizana ndi ma neuron ena ambirimbiri. Umu ndi momwe ma neuron awa amapangira maukonde m'mbali zosiyanasiyana za ubongo wanu. Maukonde amenewa amasonkhana kuti apange madera osiyanasiyana a ubongo. Dera lililonse lili ndi ntchito zosiyanasiyana komanso zapadera.

Kafukufuku wambiri wapeza kuti anthu omwe amasinkhasinkha nthawi zonse amakhala ndi kusintha kwina mu kapangidwe ka ubongo wawo . Kusintha kumeneku nthawi zambiri kungakhale kuwonjezeka kwa kuchuluka kwa minofu ya ubongo kapena kuwonjezeka kwa kukula kwa madera ena a ubongo. Izi zikusonyeza kuti ma neuron kumeneko ali ndi kulumikizana kwambiri ndipo kulumikizanako ndi kwamphamvu.

Madera a ubongo omwe amakhudzidwa motere nthawi zambiri ndi omwe amalamulira mphamvu zanu (monga kuwona ndi kumva), luso lanu loganiza ndi kuyang'ana kwambiri, komanso luso lanu lokonza malingaliro anu. Izi zikutanthauza kuti anthu omwe amasinkhasinkha nthawi zonse amakhala ndi ubongo wathanzi, sakumana ndi kuchepa kwa mphamvu komwe kumabwera chifukwa cha ukalamba, ndipo amatha kuthana ndi mavuto ndi malingaliro oipa monga mantha, mkwiyo, ndi chisoni.

Kodi ndingayambe bwanji kusinkhasinkha tsiku ndi tsiku?

Ndi njira zambiri zosiyanasiyana zosinkhasinkha, zingakhale zovuta kupeza chomwe chikukuyenderani bwino, chomwe mumakonda kwambiri. Koma mwamwayi, pali njira zambiri zoti zithandizire.

• Kafukufuku: Gawo loyamba ndikuphunzira za njira zosiyanasiyana zosinkhasinkha. Mutha kupeza mabuku ku laibulale kapena ku sitolo ya mabuku, kapena mutha kupeza zambiri pa intaneti.
• Lankhulani ndi dokotala wanu: Dokotala wa banja lanu kapena mlangizi wa zaumoyo wamaganizo ndi anthu abwino kwambiri oti muphunzire za kusinkhasinkha. Angakuthandizeninso kupeza mapulogalamu ndi aphunzitsi osinkhasinkha m'dera lanu.
• Pemphani malangizo: Funsani anthu omwe mumawadziwa kapena anthu omwe ali pa intaneti omwe ali ndi chidwi ndi zinthu zomwezo. Pali anthu ambiri omwe amadziwa za kusinkhasinkha ndipo amasinkhasinkha. Ngati palibe amene akudziwa mwachindunji, malo ochezera a pa Intaneti monga YouTube kapena Reddit akhoza kukhala malo abwino oyambira. Palinso mapulogalamu a pafoni omwe angakuthandizeni kusinkhasinkha.

Mukapeza njira yosinkhasinkha yoyesera, malangizo awa adzakuthandizani:

• Dziwani zomwe mumakonda: Anthu ena amakonda kusinkhasinkha m'mawa, ena usiku. Sankhani nthawi yomwe ikukuyenderani bwino!
• Pangani nthawi:Patulani nthawi yosinkhasinkha tsiku lililonse ndipo izi zikhale gawo la zochita zanu za tsiku ndi tsiku. Chinsinsi chopezera zambiri mu chizolowezi ichi ndi kusinkhasinkha nthawi zonse.
• Pangani malo oyenera: Malo abata, odekha, komanso omasuka ndi abwino kwambiri posinkhasinkha. Njira zina zosinkhasinkha zimafuna kuti mukhale pansi, pomwe zina zimafuna kuti mugone pansi. Zina zimafuna kuyenda, kotero mutha kupeza paki kapena njira yoyendera yomwe mumakonda.
• Musaope kupempha thandizo: Palibe vuto ngati kusinkhasinkha sikukufikirani mosavuta, simuli nokha. Fufuzani zinthu, pamasom'pamaso komanso pa intaneti, ndipo pemphani malangizo. Pali anthu ambiri omwe ali ndi chidwi ndi kusinkhasinkha ndipo angakupatseni malingaliro. Mutha kupeza mphunzitsi wosinkhasinkha kapena kalasi pafupi nanu.

Pomaliza, zinthu zoti muzikumbukira

Kusinkhasinkha ndi njira yakale yomwe imabwera m'njira zosiyanasiyana. Ngakhale kusinkhasinkha kwakhala kukuchitika ngati njira yachipembedzo m'mbiri yonse, simuyenera kukhala wachipembedzo kuti muchite izi ndikuwona zabwino zake . Chifukwa cha kupita patsogolo kwa ukadaulo wazachipatala ndi sayansi, akatswiri tsopano akumvetsa momwe kusinkhasinkha kumakhudzira ubongo ndi thupi lanu. Kafukufuku akuwonetsa kuti kusinkhasinkha nthawi zonse kuli ndi zabwino zambiri pamalingaliro ndi thupi lanu. Kaya mukudziwa kale kusinkhasinkha kapena mwangoyamba kumene, pali zambiri ndi zinthu zomwe zingakuthandizeni kupuma mozama, kuyang'ana kwambiri, ndikupanga kusinkhasinkha kukhala gawo la moyo wanu mwanjira yomwe ingakuthandizireni. Chifukwa chake, yesani!

Kusinkhasinkha , thanzi la maganizo, kupsinjika maganizo, mgwirizano wa maganizo, kuchiritsa maganizo, ntchito ya ubongo