Kusinkhasinkha kwa Mimba: Ubwino Wosamala

Zamkati

• Kusinkhasinkha nchiyani?
• Kodi Ubwino Wake Ndiotani?
• Nanga Bwanji Yoga?
• Kodi Ndingatani Kuti Ndizisinkhasinkha?
• Yesani mutu wamutu
• Yesani Kusinkhasinkha Kwapaintaneti
• Werengani Za Kusinkhasinkha
• Malangizo a Mimba Yathanzi Komanso Osangalala

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Amayi ambiri amakhala kuti amakhala nthawi yayitali akudandaula za mwana wawo yemwe akukula. Koma kumbukirani, ndikofunikira miyezi isanu ndi iwiri ikubwerayi kuti muzitsatira zomwe ena akunena: zanu.

Mwina mwatopa kwambiri. Kapena waludzu. Kapena wanjala. Mwina inu ndi mwana wanu akukula mumafuna nthawi yopumula yolumikizana.

Dokotala wanu kapena mzamba anganene kuti, "Mverani thupi lanu." Koma kwa ambiri a ife, zomwe zimatsatiridwa ndi, "Motani?"

Kusinkhasinkha kumatha kukuthandizani kumvera mawu anu, thupi lanu, kugunda kwakanthawi kwakanthawi - ndikuthandizani kuti mukhale otsitsimutsidwa komanso kukhala olunjika kwambiri.

Kusinkhasinkha nchiyani?

Ganizirani za kusinkhasinkha ngati nthawi yopuma yopuma ndi yolumikizana, kudziwa malingaliro odutsa, ndikuyeretsa malingaliro.

Ena amati ndikupeza mtendere wamkati, kuphunzira kusiya, ndikulumikizana nanu kudzera kupuma, komanso kudzera m'maganizo.

Kwa ena a ife, zitha kukhala zosavuta monga kupumira, kulowa-ndi-kutulutsa mpweya m'khola la bafa kuntchito mukamayang'ana kwambiri pa inu, thupi lanu, ndi mwanayo. Kapena, mutha kutenga kalasi kapena kubwerera kumalo anu apadera mnyumbamo ndi mapilo, mphasa, ndikukhala chete.

Kodi Ubwino Wake Ndiotani?

Zina mwazabwino zakusinkhasinkha ndizo:

• kugona bwino
• kulumikizana ndi thupi lanu lomwe likusintha
• nkhawa / kupumula kwa nkhawa
• mtendere wamumtima
• mavuto ochepa
• kukonzekera ntchito yabwino
• chiopsezo chochepa cha kukhumudwa pambuyo pobereka

Madokotala ndi asayansi aphunzira zaubwino wosinkhasinkha za amayi apakati ndipo awonetsa kuti zitha kuthandiza amayi-kukhala nawo nthawi yonse yomwe ali ndi pakati komanso makamaka pakubadwa.

Amayi omwe amakhala ndi nkhawa kapena nkhawa nthawi yapakati amatha kubereka ana awo asanabadwe kapena polemera kwambiri.

Zotsatira zakubadwa monga izi ndizovuta paumoyo wa anthu, makamaka ku United States. Apa, kuchuluka kwamitundu yobadwa msanga komanso kubadwa kochepa ndi 13 ndi 8 peresenti, motsatana. Izi ndi malinga ndi lipoti lofalitsidwa mu nyuzipepala ya Psychology & Health.

Kupsinjika kwakubala kungathandizenso kukula kwa mwana. Kafukufuku akuwonetsa kuti imatha kukhudzanso kukula kwamalingaliro, malingaliro, komanso thupi kuyambira ukhanda ndi ubwana. Chifukwa chachikulu chochepetsera nthawi yosinkhasinkha!

Nanga Bwanji Yoga?

Kafukufuku wapezeka kuti azimayi omwe adayamba kuchita masewera olimbitsa thupi a yoga kuphatikiza kusinkhasinkha koyambirira ali ndi pakati adachepetsa nkhawa komanso nkhawa panthawi yomwe amapereka.

Amayi omwe amachita yoga mu trimester yawo yachiwiri adanenanso za kuchepa kwakukulu kwakumva kuwawa m'nthawi yawo yachitatu yama trimesters.

Kodi Ndingatani Kuti Ndizisinkhasinkha?

Kaya mukufuna kukhala ndi pakati, mutangodziwa kuti muli, kapena mukukonzekera njira yobadwira, nayi njira zina zoyambira pulogalamu yosinkhasinkha.

Yesani mutu wamutu

Pulogalamu yamasiku 10 yaulere iyi yophunzirira zoyambira kusinkhasinkha imapezeka pa headspace.com. Headspace ndi amodzi mwa mapulogalamu omwe akukula omwe amaphunzitsa machitidwe owongoleredwa komanso osagwiritsidwa ntchito momwe angagwiritsire ntchito kulingalira pazinthu za tsiku ndi tsiku.

Njira ya 10-a-day imapezekanso pafoni kapena piritsi yanu. Headspace imadzitcha "kukhala wochita masewera olimbitsa thupi m'malingaliro anu" ndipo idapangidwa ndi Andy Puddicombe, katswiri wosinkhasinkha komanso wosamala.

Lowani mu TED Talk ya Puddicombe, "Zonse zimatengera mphindi khumi zokumbukira." Muphunzira momwe tonse tingakhalire osamala, ngakhale moyo utakhala wotanganidwa.

Kupezekanso ndi "The Headspace Guide to ... a Mimba Yabwino," yomwe cholinga chake ndi kuthandiza maanja kuthana ndi zovuta zapakati pa kubereka. Zimakuyendetsani inu ndi mnzanu nthawi yonse yoyembekezera, kubereka ndi kubereka, ndikupita kwanu. Zimaphatikizapo zochitika pang'onopang'ono.

Yesani Kusinkhasinkha Kwapaintaneti

Kusinkhasinkha mphunzitsi Tara Brach amapereka zitsanzo zaulere za kusinkhasinkha motsogozedwa patsamba lake. Katswiri wama psychology, Brach adaphunziranso Chibuda ndipo adakhazikitsa malo osinkhasinkha ku Washington, D.C.

Werengani Za Kusinkhasinkha

Ngati mukufuna kuwerenga za kusinkhasinkha musanayambe kuchita, mabukuwa atha kukhala othandiza.

• "Njira Yoganizira Kudzera Mimba: Kusinkhasinkha, Yoga, ndi Kulemba Kwa Amayi Oyembekezera:" Mitu yomwe ingakuthandizeni kukuphunzitsani kuyanjana ndi mwana, kudzisamalira mukamakhala ndi pakati, ndikuchepetsa mantha anu pakubadwa ndi kholo.
• "Kulingalira pa Mimba: Machitachita 36 Amlungu Sabata Olimbitsa Mgwirizano ndi Mwana Wanu Wosabadwa:" Kuyambira sabata lachisanu la mimba, bukuli limatsata zochitika zanu zazikulu ndikupereka chitsogozo. Mulinso CD yamawu yokhala ndi kusinkhasinkha kwa mphindi 20 ndi nyimbo zotonthoza.

Malangizo a Mimba Yathanzi Komanso Osangalala