Ngaba ukhe uzive uxinezelekile kwaye uxinezelekile emva kosuku olude? Ngamanye amaxesha, kunye nentlungu emzimbeni wakho, ingqondo yakho nayo ayiphumli. Khawucinge ukuba kukho indlela yokunciphisa olu xinzelelo lwengqondo kunye nentlungu ngokusebenzisa amandla engqondo yakho, oko kukuthi, iingcinga zakho. Yiloo nto siyibiza ngokuba yiGuided Imagery. Le yindlela elula kakhulu, kodwa enamandla kakhulu. Masithethe ngale nto ngokweenkcukacha nangokulula.
Yintoni i-Guided Imagery?
Ngamafutshane, i-Guided Imagery yindlela yokusebenzisa ingcinga yakho ukuze umzimba nengqondo yakho zihlale zinoxolo. Khawucinge ngendawo oyithandayo, indawo enoxolo. Mhlawumbi lulwandle oluhle. Okanye ingaba lihlathi elinomthunzi, elinamahlamvu. Okwenzayo kukuvala amehlo akho uze uzibone ukwindawo enoxolo. Le inokuba yindawo oye kuyo ngokwenene, okanye ingaba yindawo oye wayicinga ngokupheleleyo, ayinamsebenzi.
Le yindlela yokusebenza kwengqondo nomzimba , nto leyo ethetha ukuba ingqondo ichaphazela umzimba ngamandla engqondo. Inxulumene kancinci nezinto ezifana ne-hypnosis kunye ne-psychotherapy. Injongo ephambili yale ndlela kukunciphisa uxinzelelo lwakho kunye nokuxhalaba kunye nokuzisa uxolo nokuzola engqondweni yakho.
Isebenza kanjani lento?
Kulungile, ngoku makhe sijonge indlela oku okuchaphazela ngayo umzimba nengqondo. Xa sixinezelekile, i- 'Sympathetic Nervous System' yomzimba wethu iyasebenza. Yile nto ibangela impendulo 'yokulwa okanye yokubaleka', oko kuthetha ukuba izinga lentliziyo yakho liyanyuka, ukuphefumla kwakho kuyakhawuleza, kwaye ubila. I-Guided Imagery ikunceda uzole ingqondo yakho kwaye uzole le nkqubo ye-nervous esebenza kakhulu.
Ukuze oku kuphumelele, kufuneka usebenzise zonke izivamvo zakho ezintlanu . Oko kuthetha ukuba kufuneka ucinge...
- Ubona ntoni? (Amaza olwandle, uhlaza lwemithi)
- Luhlobo luni lwezandi ozivayo ? (Isandi seentaka, isandi samaza aqengqelekayo)
- Luhlobo luni lwevumba oluzayo? ( Ivumba lomhlaba omanzi, ivumba leentyatyambo)
- Ngaba uziva incasa ethile ? (Umoya wolwandle onetyuwa)
- Uziva ntoni emzimbeni wakho, ezandleni nasezinyaweni? (Umoya obandayo, isanti ezinyaweni zakho)
...kufuneka uyicinge ngokuchanekileyo. Okukhona udala umfanekiso oneenkcukacha ezininzi, kokukhona uya kuba nempumelelo ngakumbi.
Ungakwenza oku wedwa, neqela, okanye nomntu owaziyo ngale nto (pr ACTOku kungenziwa nangoncedo lwesikhokelo. Xa usaqala, kulula ukumamela nje omnye umntu ethetha into ethile (isikhokelo). Ngoku ungafumana iziqeshana zesandi kunye neevidiyo kwi-Intanethi zaloo nto.
Zithini iingenelo ze-Guided Imagery?
Eyona nzuzo inkulu nebaluleke kakhulu yoku kukuba kunciphisa uxinzelelo lwengqondo nolomzimba . Xa uxinezelekile, umzimba wakho uvelisa iihomoni zoxinzelelo. Ekugqibeleni, oku kunokukhokelela kwizinto ezifana noxinzelelo lwegazi oluphezulu, ukudinwa, kunye nokudakumba. Ngoko ke 'ngokutshintsha' ingqondo yakho kwindawo exinezelekileyo uze uyizise kwindawo ezolileyo, iziphumo ezimbi emzimbeni ziyancitshiswa.
Inokuba luncedo kakhulu nakubantu abanezifo ezingapheliyo. Umzekelo, uphando lubonise ukuba abantu abanezifo zamalungu ezifana ne-arthritis kunye nezigulane zomhlaza abasebenzisa le ndlela bafumana isiqabu esikhulu kwiintlungu kwaye bade banciphise nokusebenzisa kwabo izithomalalisi zentlungu.
Makhe sijonge ezinye iingenelo.
| Inzuzo | Inkcazo |
|---|---|
| Ubuthongo obungcono | Ingqondo ezolileyo yenza kube lula ukulala. |
| Ukuphelisa iintlungu | Inceda ekutshintsheni indlela ingqondo esabela ngayo kwiintlungu zomzimba. |
| Ukunciphisa ukudakumba kunye nokuxhalaba | Ulawula iingcinga ezimbi kwaye uphucula isimo sengqondo. |
| Uxinzelelo lwegazi oluphantsi | Njengoko umzimba uthomalalisa, isantya sentliziyo kunye noxinzelelo lwegazi zibuyela kwisiqhelo. |
| Ukuba nolawulo phezu kwakho | Ukuziva unokukwazi ukulawula iingcinga zakho neemvakalelo zakho kwandisa ukuzithemba kwakho. |
Landela le miyalelo ukuze wenze imifanekiso ekhokelwayo ngokuchanekileyo
Nangona oku kuyinto elula, kungenziwa ngcono kuphela ngokuziqhelanisa. Ekubeni injongo yoku ikukukuzolisa, kubalulekile ukudala imeko-bume apho unokukwenza khona oku ngempumelelo.
| Ingcebiso | Kwenziwe ntoni |
|---|---|
| Khetha indawo ezolileyo. | Ifanele ukuba yindawo engenangxolo ingako yangaphandle kunye neziphazamiso. Kungcono ubeke ifowuni yakho kwi-silent uze ucime iTV. |
| Fumana indawo ekhululekileyo. | Ungahlala esitulweni, ulale ebhedini, okanye ulale phantsi. Vala amehlo akho. Kungcono ukuba igumbi limnyama kancinci. |
| Gxila ekuphefumleni. | Phefumla kancinci nanzulu. Phefumla ngeempumlo zakho uze ukhuphe umoya kancinci ngomlomo wakho. Oku kuya kuzolisa umzimba wakho. |
| Landela isikhokelo | Kunokuba nzima ukugxila ekuqaleni. Ngoko ke kulula ukumamela isikhokelo sesandi/sevidiyo. Umculo othambileyo nawo unokunceda. |
| Soloko uziqhelisa. | Okukhona uziqhelisa oku, kokukhona kuya kuba lula. Zibekele ecaleni imizuzu embalwa ngosuku yokwenza oku. |
Ukuba ufumana ukungakhululeki okanye iingcinga ezingathandekiyo, kufuneka uyeke ukusebenzisa i-Guided Imagery. Kufuna umonde nokuziqhelanisa ukuze ukwazi ukulawula ukubona kwakho kunye neempendulo zakho kuyo.
Ngawaphi amaxesha afanelekileyo okuzama le ndlela?
Isetyenziswa kakhulu ukunciphisa uxinzelelo, ngoko ke nabani na ofuna ukulawula uxinzelelo lwakhe angazama. Ukongeza, inokuba luncedo nakwabo bajongene neemeko ezinje ngexhala, ukudakumba, uxinzelelo lwasemva kwesiganeko esibuhlungu, kunye nosizi .
Oku kukwanceda kakhulu ekulawuleni iintlungu. Njengoko sele sixoxile, kunceda ekunciphiseni iintlungu kubantu abanomhlaza, isifo samathambo, njl. Abanye abadlali basebenzisa le ndlela ukuphucula ukusebenza kwabo. Kunokuba luncedo nakwabo bazama ukuyeka ukutshaya.
Imifanekiso ekhokelwayo yindlela ekhuselekileyo nelula . Ukuba unengxaki yokuyiqala wedwa, ungacela uncedo kwingcali eqeqeshiweyo .
Kodwa khumbula oku: Imifanekiso ekhokelwayo ayithathi indawo yonyango lwezonyango kwiimeko ezifana nokudakumba kunye noxinzelelo. Ukuba unesifo esinjalo, kubalulekile ukubona ugqirha wakho ukuze akunike ingcebiso.
Umyalezo Wokuya Ekhaya
- Imifanekiso ekhokelwayo yindlela elula nenamandla yokusebenzisa ingcinga yakho ukuzolisa ingqondo nomzimba wakho.
- Oku kunokunciphisa uxinzelelo, iintlungu, kunye nokuxhalaba, kwaye kunokunceda ukuphucula izinto ezifana nokulala kunye noxinzelelo lwegazi.
- Ukuze uziqhelise oku, indawo ezolileyo, indawo ekhululekileyo, kunye nokuphefumla nzulu kubalulekile. Kulula kakhulu ukusebenzisa isikhokelo sesandi/sevidiyo ekuqaleni.
- Nangona le yindlela ekhuselekileyo kakhulu, yeka ukuba awuziva ungakhululekanga ngayo. Ukuba unesifo sengqondo esinzima, qiniseka ukuba uqhagamshelana nogqirha wakho.
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