Zingaphi izinto esijongene nazo kubomi bethu bemihla ngemihla? Umsebenzi waseofisini, iingxaki zasekhaya, imfundo yabantwana... Ngenxa yale nto yonke, akukho mazwi okuchaza ukudinwa noxinzelelo oluvakala entlokweni nasemzimbeni, akunjalo? Ngoko ke, ngamaxesha anje ngala, abantu abaninzi baphendukela kwimithambo yeyoga kunye neendlela zokucamngca. Namhlanje siza kuthetha ngendlela efanayo, kodwa eyahlukileyo kancinci, ezisa isiqabu esimangalisayo. Leyo yi-'Yoga Nidra'. Oku akunciphisi nje kuphela izinto ezifana noxinzelelo lwengqondo kunye nokuxhalaba, kodwa kunceda kakhulu ekungalalini.
Yintoni 'iYoga Nidra'?
Xa ucinga nge-'Yoga Nitra', ungacinga ngee-yoga poses, ezenziwa xa ugobile. Kodwa eneneni kufana nokucamngca. Akukho zivivinyo zomzimba, iindlela zokuma, okanye nantoni na ecinezela umzimba. Kwi-'Yoga Nitra', sigxila ekuphumzeni umzimba ngokupheleleyo nasekuziseni ingqondo kwimeko yokuzikisa ingqondo.
Oku kwahlukile ekucamngceni rhoqo kuba sikwenza xa silele, silele. Kwakhona, kunamanyathelo ambalwa athile ngakumbi kunokucamngca okukhokelwayo, ngokuqhelekileyo malunga namanyathelo aphambili ali-10. Iseshoni yemizuzu engama-45 yeyona ilungileyo, kodwa ukuba usandul' ukuqala okanye awunalo ixesha elininzi, ungenza iseshoni emfutshane. Ungaziqhelisa 'iYoga Nitra' wedwa okanye eklasini.
Oku kuyichaphazela njani imizimba yethu? (Icala lesayensi)
I-'Yoga Nitra' isebenza ngokuphembelela 'i-Autonomic Nervous System ' emizimbeni yethu. Ngamafutshane, le yinkqubo elawula izinto ezenzeka emizimbeni yethu ngaphandle kokuba siqaphele. Cinga ngayo, izinto ezifana nokubetha kwentliziyo yethu, uxinzelelo lwegazi, ubushushu bomzimba, kunye nokugaya ukutya asizozinto esizenzayo ngabom. Ezo zinto zilawulwa yile nkqubo.
Kukho iinxalenye ezimbini eziphambili zale nkqubo ye-autonomic nervous.
1. Inkqubo Yeemvakalelo Enovelwano: Oku kulungiselela umzimba ukuba uphendule 'ngokulwa okanye ukubaleka' ngamaxesha ongxamiseko, uxinzelelo, okanye xa sixinezelekile. Nazi ezinye zezinto ezenzekayo emzimbeni wethu xa le nkqubo isebenza.
2. Inkqubo yeNervous ye-Parasympathetic: Oku kugcina amandla kwaye kubuyisela umzimba kwimeko eqhelekileyo xa umzimba ukwimeko eqhelekileyo, ukhululekile.
| Iimpawu zokuqalisa kwe-'Fight-or-Flight' (inkqubo yovelwano) | |
|---|---|
| Ukunyuka kwesantya sentliziyo | Ukwandiswa kwamehlo |
| Ukwandisa iindlela zomoya ukuze kube lula ukuphefumla | Ukomelela kwemisipha |
| Iintende ezibilayo | Ukucotha kokugaya ukutya okwethutyana |
Ngamanye amaxesha, imizimba yethu inokubhajwa kule meko 'yokulwa okanye ukubaleka'. Iindlela ezifana ne-'Yoga Nitra' zinceda ukuzola le meko 'yokulwa okanye ukubaleka' kwaye zivumele inkqubo ye-parasympathetic (inkqubo yokuphumla) ukuba ilawule.
Amaza obuchopho kunye 'neYoga Nitra'
Umsebenzi wethu wengqondo ulinganiswa ngokuphindaphindeka kwamaza engqondo. Kukho iintlobo ezi-5 zala maza engqondo.
| Uhlobo lwe-Brain wave | Ubume bengqondo |
|---|---|
| Amaza eBeta | Vuka, imeko eqhelekileyo, yesilumkiso |
| Amaza e-SMR | Ukuzola, ukuzola, imeko yokuphaphama |
| Amaza e-Alpha | Imeko yokukhanya, ingqondo ezolileyo |
| Amaza eTheta | Imeko yokuphumla nzulu okanye ingqondo ecamngcayo |
| Amaza e-delta | Imeko yokulala ubuthongo obunzulu, obungenaphupha |
Oko kwenziwa yiYoga Nitra kukunceda ubuchopho bethu bungene kwimeko yamaza eDelta ngelixa siphaphile. La maza eDelta ngawo aphilisa kwaye abuyisele imizimba yethu ngexesha lokulala okunzulu. Khawuthelekelele, iYoga Nitra inokunika ingqondo nomzimba ukuphumla okuvela ebuthongweni obunzulu ngelixa siphaphile .
Kwakhona, le nkqubo ivuselela idlala elincinci engqondweni yethu elibizwa ngokuba yi-'Pineal Gland'. Umsebenzi ophambili wale dlala kukulawula umjikelo wethu wokulala nokuvuka ('Circadian Rhythm`). Ihomoni ethi 'Melatonin', enceda koku, ikhutshwa yile dlala. Ngoko ke, xa uziqhelanisa ne-'Yoga Nitra', ufumana uncedo ekukhupheni i-hormone i-melatonin ngokufanelekileyo.
Zithini izibonelelo ze-'Yoga Nitra'?
Uphando luye lwabonisa ukuba i-'Yoga Nitra' inokunciphisa uxinzelelo, ixhala kunye nokungalali .
- Kwisifundo sika-2018, imeko yengqondo yamaqela amathathu yajongwa ixesha elingangeenyanga ezintathu. Elinye iqela lenza i-yoga nidra, elinye lenza ukucamngca rhoqo, kwaye iqela lesithathu lenza nto. Iziphumo zibonise ukuba nangona ukucamngca kunye ne-yoga nidra zinceda ekunciphiseni uxinzelelo, i-yoga nidra yayisebenza ngakumbi ekunciphiseni ixhala .
- Kwisifundo sika-2017 kwizigulane ezimbini ezinesifo sokungalali ixesha elide, zombini zafumanisa ukuba i-yoga nitra yabanceda balale ngokukhawuleza xa beyenza ngaphambi kokuba balale . Esinye isigulane asizange silale ngokukhawuleza nje kuphela, kodwa sahlala silele ixesha elide .
Ukuba unezi ngxaki, i-'Yoga Nitra' ifanelekile ukuyizama. Kodwa khumbula, ukuba unengxaki enkulu yempilo yengqondo, kubalulekile ukuba udibane nogqirha wakho ngaphambi kokuba uzame ezi ndlela.
Ndingayiqala njani i-'Yoga Nitra'? (amanyathelo ali-10)
Ukuba awukaze wenze i-yoga nidra ngaphambili, kukho iirekhodi ezininzi zeaudio kunye neevidiyo kwi-intanethi ezinokukunceda. Musa ukuziva ngathi kufuneka wenze iseshoni ende xa uqala. Qala kancinci.
Apha ngezantsi kukho amanyathelo ali-10 alula okukunceda uziqhelise 'iYoga Nitra'. Ngaphambi kokuba uqale, lala phantsi ngokukhululeka phantsi okanye ebhedini. Ukuba kuyimfuneko, beka umqamelo okanye ingubo egoqwe phantsi komqolo nentloko yakho. Ukuba kunokwenzeka, kwenze oku kwigumbi elimnyama kancinci. Ukuba uziva ubanda, zigqume ngengubo.
1. Nxibelelana nomnqweno wakho onzulu: Eli lingaba liphupha lakho elikhulu okanye ithemba ebomini. Vumela loo mnqweno udlulele emzimbeni wakho wonke.
2. Zibekele usukelo: Cinga ngento onethemba lokuyifikelela kule seshoni. Isenokuba yinto elula njengokuthi "Ndifuna ukuzola."
3. Fumana indawo ekwenza uzive ukhululekile: Sithi yiya "kwindawo eyonwabileyo." Khawuthelekelele indawo okanye amava akwenza uzive ukhuselekile kwaye wonwabile.
4. Vumela umzimba wakho uzive: Zisa ingqalelo yakho kwisitho ngasinye, ukusuka entloko ukuya ezinzwaneni. Jonga iimvakalelo ozivayo kwindawo nganye.
5. Lumka ngokuphefumla kwakho: Zivumele ukuba uzive umoya ngamnye owuphefumlayo nowukhuphayo. Qaphela indlela umoya ophefumla ngayo emzimbeni wakho.
6. Vumela iimvakalelo zakho zibe njalo: Musa ukuzama ukuzitshintsha. Nokuba yintoni na imvakalelo, nokuba lusizi, ulonwabo, umsindo, nokuba yintoni na, yivumele ibe njalo kwaye uqaphele indlela ezivakalelwa ngayo emzimbeni wakho.
7. Yiba lingqina leengcinga zakho: Musa ukuzama ukunqanda iingcinga eziza engqondweni yakho. Zivumele zigeleze njengomlambo, uze uzibukele ngokungathi umi ecaleni.
8. Fumana uvuyo: Vumela iimvakalelo ezintle ezifana nokufudumala, ulonwabo, kunye nokhuseleko zingene engqondweni nasemzimbeni wakho.
9. Fumana uxolo oluhlala luhleli: Musa ukuhlala ucinga ngeemvakalelo eziza kuwe. Zijonge kwaye uzamkele njengoko zinjalo.
10. Cinga: Ekupheleni kweseshoni, thatha umzuzwana ujonge emva koko ukwenzileyo nendlela ozive ngayo.
Umyalezo Wokuya Ekhaya
- I-Yoga Nidra ayiloqheliselo lomzimba, kodwa luqheliselo lokucamngca oluphumlayo oluqhutywa ulele phantsi.
- Oku kunokubonelela ngokukhululeka okukhulu kwiingxaki zoxinzelelo, ixhala, kunye nokungalali.
- Isebenza ngokuzolisa inkqubo yethu yemithambo-luvo nokubonelela umzimba ngokuphumla okufumanayo xa ulele ubuthongo obunzulu ngelixa siphaphile.
- Ukuba ufuna ukuqala oku, ungaqala ngeseshoni emfutshane ekhokelwayo kwi-intanethi.
- Ukuba uxinezelekile kakhulu okanye uxhalabile, kubaluleke kakhulu ukufuna ingcebiso kwingcali yezonyango efanelekileyo ngelixa uzama iindlela zokuzinceda ezifana nezi.
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