Njira 5 Zoyesera Kuti Lucid Maloto

Zamkati

• Mbiri
• Momwe mungalotere maloto
• 1. Kuyesedwa koona
• Kuti muyesedwe zenizeni, tsatirani izi kangapo patsiku:
• 2. Bwererani kukagona (WBTB)
• Kupita ku WBTB:
• 3. Kulowetsa pamaloto maloto abwino (MILD)
• Kugwiritsa ntchito njira ya MILD:
• 4. Kusunga zolemba zamaloto
• 5. Kulota maloto opusa (WILD)
• Momwe mungadzukire
• Yesani njira zotsatirazi kuti mudzuke ku loto labwino:
• Ubwino
• Gonjetsani maloto olota
• Pewani nkhawa
• Sinthani luso lamagalimoto
• Chenjezo
• Nthawi yoti muwonane ndi dokotala
• Mfundo yofunika

Kulota kwa Lucid ndipamene mumakhala ozindikira mukamalota. Izi zimachitika nthawi yakutuluka kwamaso mwachangu (REM), gawo logona tulo.

Akuti anthu 55 pa anthu 100 aliwonse analota maloto amodzi kapena angapo opindulitsa pamoyo wawo.

Pakati pa maloto abwino, mumadziwa kuzindikira kwanu. Ndi mawonekedwe a kuzindikira, kapena kuzindikira kuzindikira kwanu. Nthawi zambiri, kulota mopepuka kumakupatsaninso mwayi wowongolera zomwe zimachitika mu maloto anu.

Mbiri

M'zaka 20 zapitazi, katswiri wazamisala Dr. Stephen LaBerge adakhala mpainiya wofufuza zamaloto wopanda pake. Sikuti adangopanga imodzi mwanjira zodziwika bwino zolota, koma adatsogolera maphunziro ambiri asayansi pamutuwu.

Ntchito ya LaBerge yathandiza ofufuza kupeza phindu lakuchotsa maloto a lucid. Itha kukhala yothandiza pochiza matenda ngati PTSD, maloto obwereza mobwerezabwereza, komanso nkhawa.

Maloto a Lucid nthawi zambiri amangochitika mwadzidzidzi. Komabe, ndizotheka kuphunzira momwe mungagwiritsire ntchito maloto kudzera munjira zosiyanasiyana.

Momwe mungalotere maloto

Njira zolota za Lucid zimaphunzitsa malingaliro anu kuti muzindikire zomwe mukudziwa. Zapangidwanso kuti zikuthandizireni kuti mukhalenso ndi chidziwitso mukamalowa kugona kwa REM.

1. Kuyesedwa koona

Kuyesedwa koona, kapena kuwona zenizeni, ndi mtundu wina wamaphunziro amisala. Zimawonjezera kuzindikira mwa kuphunzitsa malingaliro anu kuti muzindikire kuzindikira kwanu.

Malinga ndi, mulingo wodziwika bwino wanu ndiwofanana pakudzuka kwanu komanso maloto anu. Chifukwa chake, kuzindikira kwapamwamba mukadzuka kumatha kudzetsa chizindikiritso chapamwamba mukalota.

Izi zitha kukhala zokhudzana ndi kotekisi yoyambira yaubongo, yomwe imathandizira pakuyesa zenizeni komanso kulota mopepuka. Kuti muwonjeze kuzindikira kwanu, mutha kuyesa mayeso enieni mukakhala maso.

Kuti muyesedwe zenizeni, tsatirani izi kangapo patsiku:

• Dzifunseni kuti, “Kodi ndikulota?”
• Onani malo anu kuti mutsimikizire ngati mukulota kapena ayi.
• Dziwani kuzindikira kwanu komanso momwe mumakhalira ndi malo omwe mumakhala.

Mutha kuyika alamu maola awiri kapena atatu ndikudzikumbutsa kuti mupeze chenicheni.

Nawa ma cheke wamba omwe anthu amagwiritsa ntchito kuti akwaniritse maloto awo:

• Zojambulajambula. Chongani chinyezimiro chanu kuti muwone ngati chikuwoneka bwino.
• Zinthu zolimba. Kankhirani dzanja lanu pakhoma kapena patebulo kuti muwone ngati akudutsa. Anthu ena amakankha zala zawo m'manja mwawo.
• Manja. Yang'anani pa manja anu. Kodi zimawoneka zabwinobwino?
• Nthawi. Ngati mumalota, nthawi yanthawi imasintha nthawi zonse. Koma ngati muli maso, nthawi idzasintha.
• Kupuma. Chowonadi chodziwika bwino ichi chimaphatikizapo kutsina mphuno ndikuwona ngati mungathe kupuma. Ngati mukutha kupuma, mukulota.

Ndibwino kuti musankhe cheke chimodzi ndikuchita kangapo patsiku. Izi ziphunzitsa malingaliro anu kuti abwereze zowunika zenizeni mukamalota, zomwe zingayambitse maloto abwino.

2. Bwererani kukagona (WBTB)

Dzukani pabedi (WBTB) imaphatikizapo kulowa mu tulo ta REM mukadali ozindikira.

Pali mitundu yambiri ya WBTB, koma taganizirani njira iyi:

Kupita ku WBTB:

1. Ikani alamu kwa maola asanu musanagone.
2. Pita ukagone mwachizolowezi.
3. Alamu akalira, khalani ogalamuka kwa mphindi 30. Sangalalani ndi zochitika zamtendere monga kuwerenga.
4. Kugona tulo tofa nato.

Mukabwerera kukagona, mudzakhala ndi mwayi wolota maloto. Mukakhala maso, sankhani ntchito iliyonse yomwe imafunikira kukhala tcheru kwathunthu.

Malinga ndi kafukufuku wina, mwayi wolota mopepuka umadalira kuchuluka kwa kukhala tcheru osati zochitika zenizeni.

3. Kulowetsa pamaloto maloto abwino (MILD)

Mu 1980, LaBerge adapanga njira yotchedwa Mnemonic Induction of Lucid Dreams (MILD). Imeneyi inali imodzi mwa njira zoyambirira zomwe zimagwiritsa ntchito kafukufuku wasayansi kuti apange maloto abwino.

MILD imakhazikika pamakhalidwe otchedwa oyembekezera kukumbukira, omwe amaphatikizapo kukhazikitsa cholinga choti muchitenso kena kena mtsogolo.

Mu MILD, mumapanga cholinga chokumbukira kuti mumalota.

Njirayi yafotokozedwa ndi LaBerge ndi anzawo mu.

Kugwiritsa ntchito njira ya MILD:

1. Pamene mukugona, ganizirani za maloto aposachedwa.
2. Zindikirani "maloto," kapena china chake chomwe chimakhala chachilendo kapena chachilendo mkulotako. Chitsanzo ndi kuthekera kouluka.
3. Ganizirani zobwerera ku malotowo. Vomerezani kuti malotowo amachitika mukalota.
4. Dzifunseni kuti, "Nthawi ina ndikadzalota, ndikufuna kukumbukira kuti ndikulota." Bwerezani mawuwo m'mutu mwanu.

Muthanso kuchita MILD mutadzuka pakati pa maloto. Izi nthawi zambiri zimalimbikitsidwa, popeza malotowo azikhala atsopano m'malingaliro mwanu.

Kafukufuku wa 2017 magazini ya Dreaming adatsimikiza kuti kuphatikiza kuyesa kwenikweni, WBTB, ndi MILD kumagwira ntchito bwino.

Mutha kuphatikiza WBTB ndi MILD poyika alamu kuti mudzuke m'maola asanu. Mukakhala maso, yesetsani MILD.

4. Kusunga zolemba zamaloto

Kusunga magazini yamaloto, kapena zolemba zamaloto, ndi njira yodziwika bwino yoyambitsa maloto abwino. Mukamalemba maloto anu, mumakakamizika kukumbukira zomwe zimachitika nthawi iliyonse yomwe mumalota. Amati kukuthandizani kuzindikira maloto a maloto ndikuthandizira kuzindikira maloto anu.

Kuti mupeze zotsatira zabwino, lembani maloto anu mukangodzuka. Ndikulimbikitsidwanso kuti muwerenge nyuzipepala yanu yamaloto nthawi zambiri.

5. Kulota maloto opusa (WILD)

Loto Loyambitsidwa ndi Lucid (WILD) limachitika mukalowa maloto kuchokera pakudzuka kwamoyo. Amati WILD amathandizira malingaliro anu kukhalabe ozindikira pomwe thupi lanu limagona.

Muyenera kugona pansi ndikupumula mpaka mutakumana ndi malingaliro a hypnagogic, kapena kuyerekezera komwe kumachitika mukangotsala pang'ono kugona. WANYAMATA ndi wosavuta, koma ndizovuta kuphunzira. Kuyeserera maluso ena olota opatsa chidwi kumakulitsani ku WILD.

Momwe mungadzukire

Nthawi zina, mungafune kudzuka kutulo tolota. Olota Lucid amagwiritsa ntchito njira zingapo zosiyana.

Yesani njira zotsatirazi kuti mudzuke ku loto labwino:

• Fuulani thandizo. Amati kufuula m'maloto anu kumauza ubongo wanu kuti ndi nthawi yoti mudzuke. Kapena, ngati mutha kuyankhula mokweza, mutha kudzuka.
• Kuphethira. Kuphethira mobwerezabwereza kungathandize malingaliro anu kukonzekera kudzuka.
• Kugona mu maloto anu. Ngati mukudziwa kuti mumalota, pitani kukagona mu maloto anu kuti mudzuke m'moyo weniweni.
• Werengani. Yesetsani kuwerenga chikwangwani kapena buku m'maloto anu. Izi zitha kuyambitsa mbali zina zamaubongo anu zomwe sizigwiritsidwe ntchito mu REM.

Ubwino

Pali umboni wina wosonyeza kuti kulota mwachidwi kumakhala ndi zotsatira zochiritsira. Kulota Lucid kumatha kuthandiza anthu:

Gonjetsani maloto olota

Ndi zachilendo kukhala ndi maloto oopsa nthawi ndi nthawi. Pafupifupi 50 mpaka 85% ya achikulire nthawi zina amalota maloto olakwika.

Kulota maloto mobwerezabwereza, komabe, kumatha kubweretsa nkhawa komanso nkhawa. Nthawi zambiri amalumikizidwa ndi:

• post-traumatic stress disorder (PTSD)
• kukhumudwa
• nkhawa
• nkhawa
• kusokonezeka tulo, monga kusowa tulo
• mankhwala
• kugwiritsa ntchito mankhwala osokoneza bongo

Kulota kwa Lucid kungathandize polola wolotayo kuti azilamulira malotowo. Kuphatikiza apo, wolota akadziwa kuti akulota, amatha kuzindikira kuti malotowo siowona.

Maloto a Lucid nthawi zambiri amagwiritsidwa ntchito pojambula zithunzi (IRT). Ku IRT, wothandizira amakuthandizani kulingalira za maloto obwerezabwereza ndi nkhani yosiyana, yosangalatsa.

Mukagwiritsidwa ntchito ndi chidziwitso cha machitidwe azachipatala (CBT), IRT yokhala ndi maloto olota opatsa chidwi ingathandize kukulitsa kuwongolera maloto.

Kafukufuku wocheperako wa 2017 mu Kulota adawunika izi. Omenyera nkhondo makumi atatu ndi atatu omwe ali ndi PTSD komanso maloto owopsa omwe amachitika adalandira CBT ndi IRT kapena CBT yokha. Gulu lomwe lidalandira CBT ndi IRT lidakumana ndi maloto apamwamba, omwe amachepetsa kupsinjika kwakudzidzimutsa.

Pewani nkhawa

Kafukufuku wambiri wasayansi amayang'ana kwambiri pa PTSD komanso nkhawa zoyambitsa zoopsa. Koma malinga ndi umboni wosatsimikizika, kulota mopepuka kumathanso nkhawa zomwe zimayambitsidwa ndi zifukwa zina.

Anthu amati kuwongolera maloto awo kumawalola kukumana ndi zovuta zomwe zimawadetsa nkhawa.

Sinthani luso lamagalimoto

Maloto a Lucid atha kupindulitsa pakukonzanso. Nkhani mu Medical Hypotheses yomwe imagwiritsa ntchito luso lamagalimoto imatha kukulitsa kuthekera kochita izi.

Izi zikusonyeza kuti anthu olumala amatha kugwiritsa ntchito luso lamagalimoto kwinaku akulota mopepuka.

Olemba nkhaniyo akuganiza kuti anthu omwe ali ndi zilema atha kugwiritsa ntchito kulota kopititsa patsogolo luso lamagalimoto.

Chenjezo

Nthawi zambiri, zoopsa zilizonse zolota zodziwika bwino zimayambitsidwa ndi njira zophunzitsira.

Zinthu zoyipa zingaphatikizepo:

• Mavuto ogona. WBTB ndi MILD zimaphatikizapo kudzuka pakati pausiku. Zododometsa izi zimapangitsa kuti zikhale zovuta kupuma mokwanira, makamaka ngati muli ndi vuto la kugona kapena nthawi yogona mokwanira.
• Kuchotsa ntchito. Kusokonezeka kwa tulo kumatha kubweretsa kuzimiririka, kapena kumverera kuti anthu, zinthu, ndi malo omwe simunali enieni.
• Matenda okhumudwa. Kusokonezeka kwa tulo kwa njira zophunzitsira kumatha kukulitsa zofooka.
• Kugona ziwalo. Kulota kwa Lucid kumatha kuchitika ndikufa tulo, komwe kumatha kukhala kwakanthawi koma kowopsa. Kuphatikizanso apo, mavuto ogona amatha kuwonjezera ngozi yakufa tulo.

Nthawi yoti muwonane ndi dokotala

Pitani kwa dokotala mukakumana:

• maloto olota pafupipafupi
• maloto olakwika omwe nthawi zambiri amasokoneza tulo
• kuopa kugona
• Zochitika zoopsa
• kusintha kwamalingaliro
• mavuto okumbukira
• kuvuta kugona

Zizindikiro izi zitha kuwonetsa PTSD, matenda amisala, kapena vuto la kugona. Dokotala wanu amatha kudziwa ngati chithandizo chamaloto abwino ndichabwino kwa inu.

Mfundo yofunika

Kulota kwa Lucid kumachitika mukazindikira kuti mumalota. Nthawi zambiri, mutha kuwongolera nkhani ndi malotowo. Zimachitika panthawi yogona REM.

Mukamagwiritsa ntchito mankhwala, kulota mopepuka kumatha kuthandizira kuthana ndi maloto obwerezabwereza ndi PTSD. Ochita kafukufuku akuganiza kuti zitha kuthandizanso kukonzanso thupi.

Ngati mungafune kulota, yesani maluso omwe atchulidwa pamwambapa. Njirazi zingaphunzitse malingaliro anu kuti azindikire kuzindikira kwanu mukamagona. Ndibwino kuti muwone dokotala ngati mukuganiza kuti muli ndi vuto la kugona, PTSD, kapena vuto lina lamaganizidwe.