Ese nawe wifuza amahoro mu mutwe wawe? Reka tuvuge ku bijyanye no gutekereza cyane!

Ikibazo gikomeye twese duhura nacyo muri iyi minsi ni ukubura ubwisanzure n'amahoro yo mu mutima. Duhora duhangayikishijwe n'ibintu, si byo se? Rero, mu bihe nk'ibi, gutekereza ni uburyo bwo gutuza ibitekerezo byacu no kubigeza ahantu h'amahoro. Iki si ikintu gishya, ni uburyo bumaze imyaka ibihumbi.

Gutekereza ku mutima ni iki mu by'ukuri?

Muri make, gutekereza cyane ni uburyo bwo gutekereza cyane bukoreshwa mu gutekereza cyane no mu buryo bw'umubiri kugira ngo ushyire ubwenge bwawe ku ntego imwe cyangwa kugira ngo ugire ubwenge busesuye. Bitewe n'uburyo bwo gutekereza cyane uhisemo, ushobora kuruhuka mu mutwe wawe, ukagabanya imihangayiko, kandi ukagabanya stress . Hari n'abantu bakoresha gutekereza cyane kugira ngo batsinde ibibazo nko kureka kunywa itabi.

Mbere, ibi byaganiriweho gusa mu buryo bw'idini. Ariko ubu, hamwe n'ikoranabuhanga rishya, abahanga mu bya siyansi barimo gusuzuma ubu buryo bwo gutekereza mu buryo burambuye. Cyane cyane hifashishijwe `(EEG - Electroencephalography)`, ipima imiraba y'amashanyarazi y'ubwonko, na `(fMRI - functional Magnetic Resonance Imaging)`, ipima imikorere y'ubwonko, twavumbuye uburyo gutekereza bishobora kugira ingaruka nziza ku bwonko bwacu no ku buzima bwo mu mutwe.

Iyo umuntu atekereje, bishobora kugaragara nk'aho arimo guhumeka cyangwa avuga ijambo buhoro buhoro. Ariko, mu bwonko bw'uwo muntu, hari impinduka nini irimo kuba.

Ese gutekereza ku bintu ni ikintu cy’idini gusa?

Ushobora kubivuga, cyangwa ukavuga oya. Mu by'ukuri, gutekereza cyane bifite inkomoko muri filozofiya za kera no mu madini menshi akomeye ku isi. Ariko, si ngombwa ko uba umunyedini kugira ngo utekereze cyane .

Dore bumwe mu buryo bwo gutekereza bushingiye ku idini n'ubundi butari ubw'idini:

• Gutekereza ku Babuda: Hari uburyo bwinshi bwo gutekereza bukomoka ku Bubuda (bufatwa nk'ifilozofiya ndetse n'idini). Gutekereza ku Batheravadan bizwi cyane muri Aziya y'Amajyepfo, cyane cyane mu Buhinde na Tayilande. Gutekereza ku Babuda ba Zen byatangiriye mu Bushinwa nyuma biza gutera imbere mu buryo butandukanye mu bihugu nk'Ubuyapani. Gutekereza ku Babuda ba Tiberiya bikomoka muri Tiberiya.
• Gutekereza ku Mukristo: Gutekereza ku bintu ni ugutekereza cyane ku kibazo, igitekerezo, igitekerezo cy'idini, cyangwa Imana. Ibi ni ibisanzwe mu Bukristo. Rimwe na rimwe isengesho rifatwa nk'uburyo bwo gutekereza ku bintu.
• Gutekereza ku murongo: Ubu buryo budashingiye ku idini. Bushobora gukorwa n'itsinda cyangwa umuntu ku giti cye. Bukoreshwa mu bintu nko gutanga inama no kuvura.
• Osho meditation: Izwi kandi nka "Dynamic meditation", ubu buryo bwatangiriye mu Buhinde kandi bufite inkomoko mu idini rya Hindu. Imyitozo yo guhumeka ikorwa ku bushake kandi vuba.
• Gutekereza ku Busufi: Ubusufi ni ishami ry'idini ya Isilamu, kandi gutekereza ku bwenge ni ikintu gisanzwe muri bo.
• Ukwiganyira kw'aba Tao: Kimwe n'idini rya Buda, ubutawo bufatwa nk'idini na filozofiya. Bwaturutse mu Bushinwa.
• Gutekereza mu buryo bwa Transcendental: Ubu ni uburyo bwaturutse mu Buhinde. Mantra ni amagambo cyangwa interuro zisubirwamo mu ijwi riranguruye cyangwa mu bwenge, zikibanda kuri yo.
• Yoga: Iyi ni imyitozo ngororamubiri no gutekereza cyane yatangiriye mu Buhinde. Ishobora gukorwa haba mu buryo bw'idini ndetse no mu buryo butari ubwo mu idini.

Ni gute twatekereza ku byo dutekereza?

Nta buryo bumwe bukwiye bwo gutekereza. Ibyo biterwa nuko gutekereza bishobora kuza mu buryo butandukanye. Impuguke zasesenguye uburyo bwo gutekereza kandi zasanze inzira nyinshi zisanzwe zibaho mu buryo butandukanye bwo gutekereza. Izo ni:

• Gutekereza ku mubiri: Ibi rimwe na rimwe byitwa "kwisuzuma." Ibi bikubiyemo kwita ku byiyumvo by'umubiri mu mubiri wawe wose. Tekereza urimo kwimura buhoro buhoro ibitekerezo byawe uhereye ku mitwe y'amano yawe ukabishyira hejuru y'umutwe wawe.
• Gutekereza: Ibi bikubiyemo gutekereza cyane ku kibazo cyangwa igitekerezo kivuguruzanya, utiriwe ureka ubwenge bwawe bukagenda.
• Gutekereza hifashishijwe amarangamutima: Muri ubu buryo bwo gutekereza, wibanda ku marangamutima runaka. Urugero, gutekereza uburyo bwo kugirira abandi neza, cyangwa gutekereza ku bintu mu buzima bwawe bikuzanira ibyishimo.
• Gutekereza kuri Mantra: Ibi bikubiyemo gusubiramo interuro cyangwa ijwi runaka (mu ijwi riranguruye cyangwa mu mutwe wawe) no kurishyiramo imbaraga.
• Gutekereza hamwe n'ingendo: Ubu bwoko bwo gutekereza bushobora kuba bukubiyemo guhumeka, gufata umwuka wawe, cyangwa gukora ingendo z'umubiri runaka. Bikubiyemo kandi kugenda witaye ku byo ubona hirya no hino.
• Gutekereza ku bintu bifatika: Ubu buryo bwo gutekereza bukubiyemo kumenya ibiri kuba muri iki gihe. Bukubiyemo kuba uriho muri iki gihe , utitaye ku byahise cyangwa iby'ejo hazaza. Kimwe no gutekereza ku mubiri, bikubiyemo no gukoresha umubiri wawe kugira ngo umenye ibiri hafi yawe.
• Gutekereza mu buryo bugaragara: Muri ubu buryo bwo gutekereza, wibanda ku kintu ubona (cyangwa ukoresheje amaso yawe cyangwa ishusho wiyumvisha mu bitekerezo byawe).

Gutekereza ku mutima mu by'ukuri bigira izihe nyungu?

Muri rusange, abantu batekereza buri gihe bafite amahirwe menshi yo kubona izi nyungu:

• Kugabanuka kw'ibimenyetso by'indwara nk'imihangayiko, kwiheba, cyangwa indwara yo guhangayika nyuma yo guhungabana (PTSD).
• Guteza imbere ubushobozi bwo gutekereza, kwibanda ku bintu, no gukemura ibibazo.
• Kugira ubushobozi bwo guhangana n'ibibazo by'amarangamutima no kubikemura neza.

Kubera ko ubuzima bwo mu mutwe bugira ingaruka zikomeye ku buzima bwacu bw'umubiri, hamwe n'izi nyungu zo mu mutwe, hari n'izindi nyungu nyinshi ku mubiri, nko gusinzira neza, kugabanya umuvuduko w'amaraso, no kunoza imikorere y'umutima.

Gutekereza ku bwenge bikora gute? Ni iki gikubiye muri ibyo?

Kubera ikoranabuhanga rishya, abashakashatsi n'abaganga ubu bashobora kubona uburyo gutekereza ku bwenge bigira ingaruka ku bwonko bwawe. Kugira ngo usobanukirwe zimwe muri izi mpinduka, ni byiza kumenya bike ku miterere y'ubwonko.

Ubwonko bwawe bufite uturemangingo twitwa neuron tubarirwa muri za miriyari. Utwo turemangingo twohererezanya ubutumwa dukoresheje ibimenyetso by'amashanyarazi n'ibinyabutabire. Uturemangingo (neuron) umwe uhuza n'izindi neuron ibihumbi. Uku ni ko utwo turemangingo dukora imiyoboro mu bice bitandukanye by'ubwonko bwawe. Utwo turemangingo duhurira hamwe kugira ngo tugire ibice bitandukanye by'ubwonko. Buri gace gafite imirimo n'umwihariko bitandukanye.

Ubushakashatsi butandukanye bwagaragaje ko abantu bahora batekereza ku bintu runaka bagira impinduka mu miterere y'ubwonko bwabo . Izi mpinduka muri rusange zishobora kuba ukwiyongera k'ubucucike bw'ingingo z'ubwonko cyangwa kwiyongera k'ingano y'ibice bimwe na bimwe by'ubwonko. Ibi bigaragaza ko uturemangingo tw'ubwonko dufite isano nyinshi hagati yatwo kandi ko izo migenderanire ziba zikomeye.

Uduce tw'ubwonko dukunze kugira ingaruka muri ubu buryo ni utwo duce dugenzura ibyumviro byawe (nk'ibyo kureba no kumva), ubushobozi bwawe bwo gutekereza no kwibandaho, hamwe n'ubushobozi bwawe bwo gutunganya amarangamutima yawe. Ibi bivuze ko abantu batekereza buri gihe bafite ubwonko bwiza, badakunze guhura n'ibibazo byo kugabanuka biterwa no gusaza, kandi babasha guhangana no guhangana n'amarangamutima mabi nk'ubwoba, uburakari n'agahinda.

Natangira nte gutekereza buri munsi?

Kubera uburyo bwinshi butandukanye bwo gutekereza, bishobora kugorana kubona ikikubereye, icyo ukunda kurusha ibindi. Ariko ku bw'amahirwe, hari uburyo bwinshi bwo kubyoroshya.

• Ubushakashatsi: Intambwe ya mbere ni ukwiga uburyo butandukanye bwo gutekereza. Ushobora kubona ibitabo mu isomero cyangwa mu iduka ry'ibitabo, cyangwa ushobora kubona amakuru menshi kuri interineti.
• Vugana na muganga wawe: Umuganga wawe w'umuryango cyangwa umujyanama mu by'ubuzima bwo mu mutwe ni bo bantu beza bo kwiga ibijyanye no gutekereza. Bashobora kandi kugufasha kubona gahunda zo gutekereza n'abarimu mu gace utuyemo.
• Saba ubuyobozi: Baza abantu uzi cyangwa abantu bo kuri interineti bashishikajwe n'ibintu bimwe. Hari abantu benshi bazi ibijyanye no gutekereza cyane kandi batekereza cyane. Niba nta muntu ubizi neza, imbuga nkoranyambaga nka YouTube cyangwa Reddit zishobora kuba ahantu heza ho gutangirira. Hari na porogaramu za telefoni zigendanwa zishobora kugufasha gutekereza cyane.

Umaze kubona uburyo bwo gutekereza cyane, izi nama zizagufasha:

• Menya icyo ukunda: Hari abantu bakunda gutekereza mu gitondo, abandi nijoro. Hitamo igihe kikubereye!
• Tegura umwanya:Shyira umwanya ku munsi wawe wo gutekereza no kubigira kimwe mu bikorwa byawe bya buri munsi. Ibanga ryo kubyaza umusaruro uyu myitozo ni ugutekereza buri gihe.
• Tegura ahantu hakwiye: Ahantu hatuje, hatuje kandi hatuje niho heza ho gutekereza. Uburyo bumwe bwo gutekereza busaba kwicara uhagaze, ubundi busaba kuryama. Bumwe busaba kugenda n'amaguru, bityo ushobora kubona pariki cyangwa inzira yo kugendamo ukunda.
• Ntutinye gusaba ubufasha: Nta kibazo niba gutekereza bitakugeraho byoroshye, ntuzaba uri wenyine. Suzuma amakuru, haba imbonankubone cyangwa kuri interineti, kandi usabe ubuyobozi. Hari abantu benshi bashishikajwe no gutekereza kandi bashobora kuguha ibitekerezo. Ushobora no kubona umwarimu wo gutekereza cyangwa isomo hafi yawe.

Amaherezo, ibintu byo kwibuka

Gutekereza ku bwenge ni igikorwa cya kera kiza mu buryo butandukanye n'uburyo butandukanye. Nubwo gutekereza ku bwenge byakozwe nk'iyobokamana mu mateka, si ngombwa ko uba umunyedini kugira ngo ubikore kandi wibonere ibyiza byabyo . Bitewe n'iterambere mu ikoranabuhanga mu buvuzi na siyansi, impuguke ubu zirasobanukiwe uburyo gutekereza ku bwenge bigira ingaruka ku bwonko bwawe no ku mubiri wawe. Ubushakashatsi bwerekana ko gutekereza ku bwenge buri gihe bifite inyungu nyinshi ku bwonko bwawe no ku mubiri wawe. Waba usanzwe uzi gutekereza ku bwenge cyangwa ugitangira, hari amakuru menshi n'ibikoresho byagufasha guhumeka cyane, kwibanda ku bwenge, no gutuma gutekereza ku bwenge biba igice cy'ubuzima bwawe mu buryo bugufitiye akamaro. Rero, gerageza!

Gutekereza ku buzima bwo mu mutwe, imihangayiko, guhuza ibitekerezo, gukira mu mutwe, imikorere y'ubwonko