Uke uzizwe ucindezelekile futhi ucindezelekile ngemva kosuku olude? Ngezinye izikhathi, kanye nobuhlungu emzimbeni wakho, ingqondo yakho nayo iyaphazamiseka kakhulu. Cabanga ukuthi kukhona indlela yokunciphisa lokhu kucindezeleka kwengqondo nobuhlungu ngokusebenzisa amandla engqondo yakho, okungukuthi, imicabango yakho. Yilokho esikubiza ngokuthi i-Guided Imagery. Lena indlela elula kakhulu, kodwa enamandla kakhulu. Ake sixoxe ngalokhu ngokuningiliziwe nangokulula.
Kuyini Izithombe Eziqondiswayo?
Kalula nje, i-Guided Imagery iwumkhuba wokusebenzisa umcabango wakho ukuze ulethe umzimba nengqondo yakho esimweni sokuzola. Cabanga ngendawo oyithandayo, indawo enokuthula. Mhlawumbe ibhishi elihle. Noma kungaba ihlathi elinomthunzi, elinamahlamvu. Okwenzayo ukuvala amehlo akho bese uzicabanga ukuleyo ndawo enokuthula. Lena kungaba yindawo oke waya kuyo, noma kungaba yindawo oke wayicabanga ngokuphelele, akunandaba.
Lena indlela yokusebenza kwengqondo nomzimba , okusho ukuthi ingqondo ithonya umzimba ngamandla engqondo. Ihlobene kancane nezinto ezifana ne-hypnosis kanye ne-psychotherapy. Umgomo oyinhloko wale ndlela ukukhulula ukucindezeleka nokukhathazeka kwakho nokuletha ukuthula nokuzola engqondweni yakho.
Isebenza kanjani?
Kulungile, manje ake sibheke ukuthi lokhu kuthinta kanjani umzimba nengqondo. Uma sicindezelekile, i- 'Sympathetic Nervous System' yomzimba wethu iyavuselelwa. Yilokhu okubangela impendulo 'yokulwa noma yokubaleka', okusho ukuthi izinga lokushaya kwenhliziyo yakho liyakhuphuka, ukuphefumula kwakho kuyashesha, futhi uyajuluka. Izithombe Eziqondisiwe zikusiza ukuthi uzole ingqondo yakho futhi uthulise lesi simiso sezinzwa esisebenza ngokweqile.
Ukuze lokhu kuphumelele, udinga ukusebenzisa zonke izinzwa zakho ezinhlanu . Lokho kusho ukuthi udinga ukucabanga...
- Ubonani ? (Amagagasi olwandle, okuluhlaza kwezihlahla)
- Hlobo luni lwemisindo oluzwayo ? (Umsindo wezinyoni, umsindo wamagagasi egingqika)
- Hlobo luni lwephunga oluzayo? ( Iphunga lomhlabathi omanzi, iphunga lezimbali)
- Uzwa noma yikuphi ukunambitha ? (Umoya wolwandle onosawoti)
- Uzizwa kanjani emzimbeni wakho, ezandleni nasezinyaweni? (Umoya obandayo, isihlabathi ezinyaweni zakho)
...kufanele ucabange kahle. Uma udala isithombe esinemininingwane eminingi, sizophumelela kakhulu.
Ungakwenza lokhu wedwa, neqembu, noma nomuntu owaziyo ngalokhu (pr ACTKungenziwa futhi ngosizo lomhlahlandlela. Uma uqala, kulula ukulalela omunye umuntu esho okuthile (umhlahlandlela). Manje usungathola iziqeshana zomsindo namavidiyo ku-inthanethi ngalokho.
Yiziphi izinzuzo ze-Guided Imagery?
Inzuzo enkulu nebaluleke kakhulu yalokhu ukuthi kunciphisa ukucindezeleka kwengqondo nokomzimba . Uma ucindezelekile, umzimba wakho ukhiqiza ama-hormone okucindezeleka. Ekugcineni, lokhu kungaholela ezintweni ezifana nomfutho wegazi ophakeme, ukukhathala, kanye nokucindezeleka. Ngakho-ke 'ngokushintsha' ingqondo yakho endaweni ecindezelayo bese uyiletha endaweni ezolile, imiphumela emibi emzimbeni iyancishiswa.
Kungaba wusizo kakhulu nakubantu abanezifo ezingamahlalakhona. Isibonelo, ucwaningo lukhombisile ukuthi abantu abanezifo zamalunga njengeziguli ze-arthritis kanye nomdlavuza abasebenzisa le ndlela bathola ukukhululeka okukhulu ebuhlungwini futhi banciphise nokusebenzisa kwabo iziqeda-zinhlungu.
Ake sibheke ezinye izinzuzo.
| Inzuzo | Incazelo |
|---|---|
| Ukulala okungcono | Ingqondo ezolile yenza kube lula ukulala. |
| Ukuqeda ubuhlungu | Kuyasiza ekushintsheni indlela ubuchopho obusabela ngayo ebuhlungwini bomzimba. |
| Ukucindezeleka nokukhathazeka okunciphile | Ilawula imicabango emibi futhi ithuthukisa isimo sengqondo. |
| Umfutho wegazi ophansi | Njengoba umzimba uzola, ukushaya kwenhliziyo kanye nomfutho wegazi kubuyela esimweni esijwayelekile. |
| Ukulawula wena | Ukuzizwa sengathi ungakwazi ukulawula imicabango nemizwa yakho kwandisa ukuzethemba kwakho. |
Landela le miyalelo ukuze wenze izithombe eziqondisiwe ngendlela efanele
Nakuba lokhu kuyinto elula, kungenziwa kangcono kuphela ngokuzijwayeza. Njengoba umgomo walokhu ukukuthulisa, kubalulekile ukudala indawo lapho ungakwenza khona lokhu ngempumelelo.
| Ithiphu | Okufanele ngikwenze |
|---|---|
| Khetha indawo ethule. | Kufanele kube yindawo enomsindo omncane wangaphandle kanye neziphazamiso. Kungumqondo omuhle ukubeka ifoni yakho ku-silent bese uvala i-TV. |
| Ngena esimweni esikhululekile. | Ungahlala esihlalweni, ulale embhedeni, noma ngisho phansi. Vala amehlo akho. Kungcono uma igumbi limnyama kancane. |
| Gxila ekuphefumuleni. | Phefumula kancane futhi ujule. Phefumula ngekhala lakho bese ukhipha umoya kancane ngomlomo wakho. Lokhu kuzothulisa umzimba wakho. |
| Landela umhlahlandlela | Kungaba nzima ukugxila ekuqaleni. Ngakho-ke kulula ukulalela umhlahlandlela womsindo/wevidiyo. Umculo othambile nawo ungasiza. |
| Zijwayeze njalo. | Uma uzijwayeza kakhulu lokhu, kuzoba lula. Beka eceleni imizuzu embalwa ngosuku ukuze wenze lokhu. |
Uma uzwa ukungakhululeki noma imicabango engathandeki, kufanele uyeke ukusebenzisa izithombe eziqondisiwe. Kudinga isineke nokuzijwayeza ukuze ukwazi ukulawula ukubona kwakho kanye nezimpendulo zakho kukho.
Yiziphi izikhathi ezingcono kakhulu zokuzama le ndlela?
Isetshenziswa kakhulu ukunciphisa ukucindezeleka, ngakho-ke noma ubani ofuna ukulawula ukucindezeleka kwakhe angakuzama. Ngaphezu kwalokho, ingaba wusizo nakulabo ababhekene nezimo ezinjengokukhathazeka , ukucindezeleka, ukucindezeleka ngemva kwenhlekelele kanye nosizi .
Lokhu futhi kuyasiza kakhulu ekulawuleni ubuhlungu. Njengoba sesixoxile kakade, kuyasiza ekunciphiseni ubuhlungu kubantu abanomdlavuza, isifo samathambo, njll. Abanye abasubathi basebenzisa le ndlela ukuthuthukisa ukusebenza kwabo. Kungaba usizo nakulabo abazama ukuyeka ukubhema.
Izithombe Eziqondiswayo ziyindlela ephephile futhi elula . Uma unenkinga yokuziqala wedwa, ungacela usizo kuchwepheshe oqeqeshiwe .
Kodwa khumbula lokhu: Izithombe Eziqondiswayo azithathi indawo yokwelashwa kwezimo ezinjengokucindezeleka nokukhathazeka. Uma unesifo esinjalo, kubalulekile ukubona udokotela wakho ukuze akunike iseluleko.
Umlayezo Wokuya Nawe Ekhaya
- Izithombe Eziqondiswayo ziyindlela elula nenamandla yokusebenzisa umcabango wakho ukuze uzole ingqondo nomzimba wakho.
- Lokhu kunganciphisa ukucindezeleka, ubuhlungu, nokukhathazeka, futhi kungasiza ekuthuthukiseni izinto ezifana nokulala kanye nomfutho wegazi.
- Ukuze uzijwayeze lokhu, indawo ethule, indawo ekhululekile, kanye nokuphefumula okujulile kubalulekile. Kulula kakhulu ukusebenzisa umhlahlandlela womsindo/wevidiyo ekuqaleni.
- Nakuba le ndlela iphephile kakhulu, yeka uma uzizwa ungakhululekile ngayo. Uma unesifo sengqondo esibi kakhulu, qiniseka ukuthi uthintana nodokotela wakho.
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