Ese nawe urashaka ubwisanzure mu bitekerezo byawe? Reka tuvuge ku bijyanye no gutekereza cyane!

Muri iki gihe, twese turiruka duhanganye n'igihe, si byo se? Kuva mu gitondo kugeza nijoro, ku kazi, ibibazo byo mu rugo, ibibazo by'amafaranga , imihangayiko ... ibi byose biraturemerera cyane. None se, byaba byiza bite iyo haba hari uburyo bwo kuruhuka no gutuza ubwenge bwacu mu gihe nk'iki? Ni cyo gutekereza bishobora kudufasha. Iyo twumvise gutekereza, bamwe batekereza ko bigoye cyane kandi ari iby'idini. Ariko mu by'ukuri, ni igikoresho cyoroshye cyane kandi gikomeye gishobora gukoreshwa mu kugabanya imihangayiko, kunoza kwibanda, ndetse no kunoza ubuzima bwacu bw'umubiri.

Ni izihe nyungu tubona mu gutekereza ku byo dutekereza?

Gutekereza ku bintu bishya ni uburyo bwiza bwo kugabanya imihangayiko, gutuza ubwenge no kuzana ubwuzuzanye mu buzima. Bifite inyungu nyinshi, haba mu mutwe no ku mubiri.

Ibyiza byo mu mutwe no mu byiyumvo

• Ubushobozi bwawe bwo guhanga udushya n'ubushobozi bwo gutekereza ibintu bishya bizakura.
• Ukwihanganirana, ubushobozi bwo kumva abandi, no kumenya uko umuntu ameze biratera imbere.
• Biguha imbaraga zikomeye zo guhangana n'ibyiyumvo bibi kandi bibi biza mu mutwe wawe.
• Ushobora kubaka imbaraga zo mu mutwe zikenewe kugira ngo uhangane n'igitutu icyo ari cyo cyose mu buzima.

Ibyiza by'umubiri

Gutekereza ku bintu bishobora kandi gufasha kugenzura ibimenyetso by'indwara zimwe na zimwe. Ariko, ibi ntibivuze ko bivura indwara, ahubwo bivuze ko bifasha mu gucunga ibimenyetso.

Hari aho gutekereza cyane bishobora gufasha:

• Guhangayika
• Asima
• Guhangayika mu ndwara ya kanseri
• Ihungabana
• Umuvuduko ukabije w'amaraso
• Zimwe mu ndwara zo mu mara (Irritable bowel syndrome)
• Gusinzira nabi

Noneho reka turebe ubwoko bw'ibitekerezo bitandukanye.

Hari uburyo burenze bumwe bwo gutekereza. Reka turebe bumwe mu buryo bw'ingenzi. Ibi bizagufasha guhitamo uburyo bujyanye n'imibereho yawe n'ibyo ukunda.

Gutekereza ku bwenge

Ubu ni bwo buryo bwo gutekereza bukunzwe cyane n'abantu benshi muri iki gihe. Bushingiye ku nyigisho z'Ababuda. Mu magambo make, bukubiyemo kureba mu buryo buboneye ibitekerezo n'amarangamutima biza mu mutwe wawe nta guca ku ruhande (utabivuze ngo 'byiza, bibi'). Ibi bigufasha kwiyumva neza.

Ni gute wabikora?

• Icara hasi cyangwa ku ntebe neza, umugongo wawe ugororotse.
• Funga amaso yawe. Cyangwa urebe gusa utitaye ku kintu kimwe.
• Himura umwuka cyane, nkuko bisanzwe. Tekereza "muri" uko uhumeka no "gusohora" uko uhumeka.
• Biragoye kugumisha ubwenge bwawe ahantu hamwe. Ubwenge bwawe buragendagenda. Ibyo ni ibisanzwe cyane. Ntugatinye iyo bibaye. Menya gusa uti "Oh, ubwenge bwanjye bwaragiye," hanyuma buhoro buhoro ugarure ibitekerezo byawe mu mwuka wawe.

Gutekereza ku Migendere

Hari abantu bigora kwicara iminota mike, sibyo? Ubu buryo ni bwiza kuri bo. Ubu ni uburyo bwiza bwo gutangirira umuntu mushya mu gutekereza.

Hari uburyo bwinshi bwo kubikora.

• Yoga
• Tai chi
• Gutekereza ku rugendo rwo kugenda

Si uburyo busanzwe nk'ubu gusa, ahubwo n'imirimo ya buri munsi ishobora gukoreshwa kuri ibi. Tekereza urimo gutera indabyo mu busitani. Icyo gihe, niba wibanda gusa ku buryo umubiri wawe ugenda, uburyo amaboko yawe akora ku butaka, n'umwuka wawe, ibyo na byo ni 'Gutekereza ku Migendere'.

Gutekereza ku ntego (kwibanda ku ntego)

Ibi bikubiyemo kwitoza gushyira ubwenge bwawe ku ntego imwe. Ibi bizamura cyane ubushobozi bwawe bwo gutekereza.

Ushobora gukoresha ikintu cyo hanze kuri ibi. Urugero:

• Kureba urumuri rw'ibuji.
• Kureba uko amazi atemba.
• Kuvuga mantra cyangwa ijwi nka 'Om' buhoro buhoro.

Nkuko bimeze ku kwitonda, niba ubwenge bwawe bugenda butembera, ugomba kubugarura buhoro buhoro ku ntego yawe. Uburyo bwo gutekereza bwa 'Body Scan' muri ubu buryo ni ingirakamaro cyane mu kugabanya ububabare n'ingorane z'umubiri. Ni ukuvuga kwitondera buri gice cy'umubiri wawe ukwacyo, kuva ku mutwe kugeza ku mano.

Gutekereza bishingiye ku mutima

Ubu buryo busa gato n'ubwo dusanzwe tuzi bwo gutekereza kuri Maithri. Aha twibanda ku byiyumvo byacu aho kwibanda ku bwenge bwacu, cyane cyane ku byiyumvo nk'urukundo, ubuntu, n'impuhwe.

• Ibande ku gice cy'igituza cyawe, aho umutima wawe uri. Tekereza ko amarangamutima yawe yose n'ingufu zawe bituruka aho.
• Tekereza ku rukundo n'urukundo biri mu mutima wawe. Tekereza ku muntu ukunda cyane (mama, papa, umukunzi, umwana). Hanyuma buhoro buhoro ukwirakwize urwo rukundo n'ineza ku bandi mu buzima bwawe, ku nshuti zawe, ku muryango wawe, hanyuma kuri wowe ubwawe, hanyuma ku isi yose.
• Kura amarangamutima mabi nk'agahinda, ubwoba n'uburakari mu mutima wawe, ubisimbuze urukundo n'ubugwaneza. Ibi biguha imbaraga nyinshi zo gukiza umutima wababaye.

Nabona ubufasha nte?

Niba bigoye gutangira gutekereza ku giti cyawe, hari byinshi ushobora gukora kugira ngo bigufashe.

Muri iki gihe, ushobora kubona ubuyobozi intambwe ku yindi ukoresheje porogaramu kuri telefoni yawe, imfashanyigisho zo gutekereza kuri YouTube, n'ibindi. Byinshi muri ibi ni ubuntu kubikoresha.