Zingaki izinto esibhekana nazo ekuphileni kwethu kwansuku zonke? Umsebenzi wasehhovisi, izinkinga zasekhaya, imfundo yabantwana... Ngakho konke lokhu, awekho amagama okuchaza ukukhathala nokucindezeleka okuzwakalayo ekhanda nasemzimbeni, akunjalo? Ngakho-ke, ngezikhathi ezinjengalezi, abantu abaningi baphendukela ekuzilolongeni kwe-yoga nasezindleleni zokuzindla. Namuhla sizokhuluma ngendlela efanayo, kodwa ehlukile kancane, eletha impumuzo emangalisayo. Leyo 'yi-Yoga Nidra'. Lokhu akugcini nje ngokunciphisa izinto ezifana nokucindezeleka kwengqondo nokukhathazeka, kodwa futhi kusiza kakhulu ngokuqwasha.
Kuyini 'i-Yoga Nidra'?
Uma ucabanga nge-'Yoga Nitra', ungase ucabange ngezindlela zokuma ze-yoga, ezenziwa ngenkathi ugoba. Kodwa empeleni kufana nokuzindla. Azikho izivivinyo zomzimba, ukuma, noma yini ecindezela umzimba. Ku-'Yoga Nitra', sigxila ekuphumuzeni umzimba ngokuphelele kanye nokuletha ingqondo esimweni sokucabanga okujulile.
Lokhu kuhlukile ekuzindleni okuvamile ngoba sikwenza silele phansi, silele phansi. Futhi, kunezinyathelo ezimbalwa eziqondile kunokuzindla okuqondiswayo, ngokuvamile cishe izinyathelo eziyi-10 eziyinhloko. Isikhathi semizuzu engu-45 singcono kakhulu, kodwa uma umusha kuso noma ungenaso isikhathi esiningi, ungenza isikhathi esifushane. Ungazijwayeza 'i-Yoga Nitra' wedwa noma ekilasini.
Lokhu kuyithinta kanjani imizimba yethu? (Uhlangothi lwesayensi)
I-'Yoga Nitra' isebenza ngokuthonya 'i-Autonomic Nervous System ' emzimbeni wethu. Kalula nje, lolu uhlelo olulawula izinto ezenzeka emizimbeni yethu ngaphandle kokuqaphela. Cabanga ngakho, izinto ezifana nokushaya kwenhliziyo yethu, umfutho wegazi, izinga lokushisa lomzimba, kanye nokugaya ukudla akuzona izinto esizenzayo ngamabomu. Lezo zinto zilawulwa yilolu hlelo.
Kunezingxenye ezimbili eziyinhloko zalesi simiso sezinzwa esizimele.
1. Uhlelo Lwezinzwa Olunozwela: Lokhu kulungiselela umzimba impendulo 'yokulwa noma ukubaleka' ngezikhathi eziphuthumayo, ukucindezeleka, noma lapho sicindezelekile. Nazi ezinye izinto ezenzeka emzimbeni wethu lapho lolu hlelo lusebenza.
2. Isistimu Yezinzwa Ene-Parasympathetic: Lokhu kulondoloza amandla futhi kubuyisela umzimba esimweni esijwayelekile lapho umzimba usesimweni esijwayelekile nesikhululekile.
| Izici zokwenziwa kusebenze kwe-'Fight-or-Flight' (uhlelo lokuzwelana) | |
|---|---|
| Ukwanda kwesilinganiso senhliziyo | Ukwandiswa kwamehlo abonakala emazinyweni |
| Ukwandisa imigudu yomoya ukuze kube lula ukuphefumula | Amandla emisipha akhuphukile |
| Izandla ezijulukayo | Ukunciphisa ukugaya ukudla okwesikhashana |
Ngezinye izikhathi, imizimba yethu ingabhajwa kulesi simo 'sokulwa noma ukubaleka'. Amasu afana ne-'Yoga Nitra' asiza ukuzola lesi simo 'sokulwa noma ukubaleka' futhi avumele uhlelo lwe-parasympathetic (uhlelo lokuphumula) ukuthi lulawule.
Amaza obuchopho kanye 'ne-Yoga Nitra'
Umsebenzi wobuchopho bethu ulinganiswa ngokuvama kwamaza obuchopho. Kunezinhlobo ezi-5 zalawa maza obuchopho.
| Uhlobo lwegagasi lobuchopho | Isimo sengqondo |
|---|---|
| Amagagasi e-Beta | Ukuvuka, okujwayelekile, isimo sokuqwashisa |
| Amagagasi e-SMR | Isimo sokuzola, sokuthula, sokuqwashisa |
| Amagagasi e-Alpha | Isimo sengqondo esikhanyayo, esizolile |
| Amagagasi e-Theta | Isimo sokuphumula okujulile noma ingqondo yokuzindla |
| Amagagasi e-delta | Isimo sokulala okujulile, okungenamaphupho |
Lokho okwenziwa yi-Yoga Nitra ukusiza ubuchopho bethu bungene esimweni samagagasi e-Delta ngenkathi siphapheme. Lawa magagasi e-Delta yiwo aphilisa futhi avuselele imizimba yethu ngesikhathi sokulala okujulile. Ngakho-ke cabanga, i-Yoga Nitra inganikeza ingqondo nomzimba ukuphumula okuvela ebuthongweni obujulile ngenkathi siphapheme .
Futhi, le nqubo ivuselela indlala encane ebuchosheni bethu ebizwa ngokuthi 'i-Pineal Gland'. Umsebenzi oyinhloko wale ndlala ukulawula umjikelezo wethu wokulala nokuvuka (`i-Circadian Rhythm`). I-hormone 'i-Melatonin', esiza kulokhu, ikhishwa yile ndlala. Ngakho-ke, uma uzijwayeza 'i-Yoga Nitra', uthola nosizo ekukhipheni i-hormone i-melatonin ngendlela efanele.
Yiziphi izinzuzo ze-'Yoga Nitra'?
Ucwaningo luye lwafakazela nokuthi i-'Yoga Nitra' inganciphisa ukucindezeleka, ukukhathazeka kanye nokungalali .
- Esifundweni sango-2018, izimo zengqondo zamaqembu amathathu zaqashwa isikhathi esiyizinyanga ezintathu. Iqembu elilodwa lenza i-yoga nidra, elinye lenza ukuzindla njalo, kanti iqembu lesithathu lenza lutho. Imiphumela ibonise ukuthi yize kokubili ukuzindla kanye ne-yoga nidra kusiza ekunciphiseni ukucindezeleka, i-yoga nidra yayisebenza kahle kakhulu ekunciphiseni ukukhathazeka .
- Esifundweni sika-2017 seziguli ezimbili ezinesifo sokungalali isikhathi eside, zombili zathola ukuthi i-yoga nitra yabasiza ukuba balale ngokushesha uma bekwenza ngaphambi kokulala . Esinye isiguli asizange silale ngokushesha nje kuphela, kodwa futhi sahlala silele isikhathi eside .
Uma unalezi zinkinga, i-'Yoga Nitra' ikufanele ukuyizama. Kodwa khumbula, uma unenkinga enkulu yempilo yengqondo, kubalulekile ukubonisana nodokotela wakho ngaphambi kokuzama lezi zindlela.
Ngingaqala kanjani i-'Yoga Nitra'? (izinyathelo eziyi-10)
Uma ungakaze wenze i-yoga nidra ngaphambili, kunezinhlobo eziningi zokuqoshwa komsindo namavidiyo ku-inthanethi angakusiza. Ungazizwa sengathi udinga ukwenza iseshini ende lapho uqala. Qala kancane.
Ngezansi kunezinyathelo ezilula eziyi-10 zokukusiza ukuthi uzijwayeze i-'Yoga Nitra'. Ngaphambi kokuba uqale, lala phansi ngokunethezeka noma embhedeni. Uma kudingeka, beka umcamelo noma ingubo egoqiwe ngaphansi komhlane nekhanda lakho. Uma kungenzeka, yenza lokhu ekamelweni elimnyama kancane. Uma uzizwa ubanda, zimboze ngengubo.
1. Xhumana nesifiso sakho esijulile: Lokhu kungaba yiphupho lakho elikhulu noma ithemba empilweni. Vumela leso sifiso sigeleze emzimbeni wakho wonke.
2. Zibekele umgomo: Cabanga ngalokho onethemba lokukufeza kulesi sigaba. Kungaba yinto elula njengokuthi "Ngidinga ukwehlisa umoya."
3. Thola indawo ekwenza uzizwe ukhululekile: Sithi iya "endaweni ejabulisayo." Cabanga ngendawo noma okuhlangenwe nakho okukwenza uzizwe uphephile futhi ujabule.
4. Vumela umzimba wakho uzizwe: Letha ukunaka kwakho esithweni ngasinye, kusukela ekhanda kuya ozwaneni. Qaphela imizwa oyizwayo endaweni ngayinye.
5. Qaphela ukuphefumula kwakho: Zivumele uzizwe ukuphefumula ngakunye okuphefumulayo nokukhiphayo. Qaphela indlela ukuphefumula okunyakaza ngayo emzimbeni wakho.
6. Vumela imizwa yakho ibe njalo: Ungazami ukuyishintsha. Kungakhathaliseki ukuthi umuzwa unjani, kungaba ukudabuka, injabulo, intukuthelo, noma ngabe kuyini, vele uyivumele futhi uqaphele ukuthi izizwa kanjani emzimbeni wakho.
7. Yiba ngufakazi wemicabango yakho: Ungazami ukuvimba imicabango efika engqondweni yakho. Yivumele igeleze njengomfula, uyibuke sengathi umi eceleni.
8. Thola injabulo: Vumela imizwa emihle efana nokufudumala, injabulo, kanye nokuvikeleka ukuthi ingene engqondweni nasemzimbeni wakho.
9. Thola ukuthula okuhlala njalo: Ungagxili emizweni ezayo. Yiqaphele futhi uyamukele njengoba injalo.
10. Cabanga: Ekupheleni kweseshini, zinike isikhashana ubheke emuva kulokho okwenzile nendlela ozizwe ngayo.
Umlayezo Wokuya Nawe Ekhaya
- I-Yoga Nidra akuyona indlela yokuzilolonga ngokomzimba, kodwa umkhuba wokuzindla ojulile owenziwa ulele phansi.
- Lokhu kunganikeza impumuzo enkulu ekucindezelekeni, ekukhathazekeni nasekuqwasheni.
- Isebenza ngokuzolisa isimiso sethu sezinzwa nokunikeza umzimba konke okusele okutholayo ngesikhathi sobuthongo obukhulu ngenkathi siphapheme.
- Uma ufuna ukuqala nalokhu, ungaqala ngeseshini emfushane, eqondiswayo ku-inthanethi.
- Uma ubhekene nokucindezeleka okukhulu noma ukukhathazeka, kubaluleke kakhulu ukufuna iseluleko kuchwepheshe wezokwelapha ofanelekayo ngenkathi uzama izindlela zokuzisiza njengalezi.
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