Yesani Maumboni Akugonawa Kuti Mupeze Maso Ovuta Kwambiri

Zamkati

• Kodi Mawu Ndi Chiyani?
• Momwe Mungagwiritsire Ntchito Mantra kapena Chitsimikizo Pogona
• Chifukwa chake, Kodi Mantras kapena Kutsimikizika Kukuthandizani Kugona?
• Momwe Mungasankhire Chitsimikizo Cha Kugona
• Zitsimikiziro Zogona 6 Kuti Mugone Bwino Usiku
• "Zilekeni zikhale chomwecho."
• "Ndiyenera kupuma."
• "Ndikuganiza bwino ndikapuma."
• "Tulo ndi mphamvu."
• "Osati pano."
• "Ndimatha kugona."
• Onaninso za

Nthawi zambiri kugona kumakhala kovuta. Koma panthawi ya mliri wosalekeza wosakanikirana ndi zipolowe zachikhalidwe, kuwatseka maso kokwanira kwakhala loto kwa ambiri. Chifukwa chake, ngati simukumbukira nthawi yomaliza yomwe mudadzuka muli ndi mpumulo wabwino, mutha kupeza chilimbikitso podziwa kuti simuli nokha - komanso kuti simunakhalepo ndi mavuto usiku wopanda tulo mpaka kalekale. Koma ngati mwadula tiyi kapena khofi, mwayesa kusinkhasinkha, ngakhale mutatsata yoga, komanso matabu komabe zikuwoneka kuti zikubwera m'maganizo mwanu mukangogunda udzu, mutha kukhala okonzeka kuyika mbendera yoyera.

Osataya mtima. M'malo mwake, lingalirani njira ina yomwe mwina simunayesepo: zotsimikizira kugona kapena mawu ofotokozera.

Kodi Mawu Ndi Chiyani?

Mawu akuti mantra ndi mawu kapena mawu omwe "amaganiziridwa, kuyankhulidwa, kapena kubwerezedwa ngati njira yosinkhasinkha," atero a Tara Swart, Ph.D., katswiri wazamisala komanso wolemba Gwero. "Amagwiritsa ntchito kulembera mopitilira malingaliro olakwika obwereza komanso zikhulupiriro zomwe zimakulepheretsani kukwaniritsa zomwe mungathe, komanso kukulimbikitsani kudzidalira kapena kukhazika mtima pansi." (Zokhudzana: 10 Mantras Mindfulness Akatswiri Amakhala Nawo)

Pomwe kale anali kuyimbidwa ku Sanskrit, mawu amawu masiku ano nthawi zambiri amatengera mawonekedwe akumadzulo akuti "Ndine" Mawu akuti "Ine ndine" awa - mwachidziwitso - amalola munthu kunena kapena kuganiza kuti "alowe" mu malingaliro atsopano, kukhala ndi chikhalidwe chatsopano. "Ndine wodekha." "Ndili womasuka," ndi zina. Mukutsimikiza malingaliro anu kapena cholinga chanu mwa mawu.

Ndipo sayansi ikuikira kumbuyo izi. Kafukufuku wa 2020 adapeza kuti kudzitsimikizira nokha kungathandize kuchepetsa kudzimva kuti ndinu wopanda mphamvu ndikuwonjezera luso lanu (ganizirani: ngati mukukhulupirira kuti mutha kugona, ndiye kuti mutha kutero). Kuphatikiza apo, kafukufuku akuwonetsanso kuti kuyimba mawu kumatha kukhazika mtima pansi gawo la ubongo lomwe limayang'anira kudzipenda ndikuyendayenda komanso kuwongolera malingaliro (kuchepetsa nkhawa, kuchepetsa nkhawa) komanso kugona bwino.

Momwe Mungagwiritsire Ntchito Mantra kapena Chitsimikizo Pogona

Momwe "mumagwiritsirira ntchito" mantra kapena kutsimikizira kuli ndi inu - palibe njira yolondola kapena yolakwika yochitira izi. Mutha kubwereza kapena "kuyimba" mawu ena mwachikhalidwe, mwauzimu, zomwe zimangoyang'ana pa "mawu otetemera" amawu (omwe, nthawi zambiri amakhala mu Sanskrit), akufotokoza a Janine Martins, mphunzitsi wa yoga komanso mchiritsi wamagetsi . Mala mikanda imagwiritsidwa ntchito kwambiri ndikusinkhasinkha kwa mantra; mukamagwira mkanda uliwonse, mumabwereza mawu, akutero a Martins. "Mungathenso kusinkhasinkha mawu a mantra - inhale (kuganiza kuti "Ndine wamtendere") ndi kupuma (kuganiza "ndi kukhazikika")."

Mukhozanso kubwereza kutsimikizira m'mutu mwanu pamene muli, kunena, mukutsuka mano kapena kulemba mantra mumagazini musanazimitse magetsi. Onetsetsani kuti muyang'ane pa mawu (momwe amawonekera, amamveka, ndi uthenga wawo) kuti muphunzitse malingaliro anu kuti muwakhulupirire ndi mpweya wanu kuti mulole zododometsa zina ziwonongeke. (Zokhudzana: Momwe Kugwiritsa Ntchito Mantra Yothamanga Kungakuthandizireni Kugunda PR)

Ndipo sitiyenera kuiwala, "kubwereza ndikofunikira," akutero a Martins. "Kuchita mobwerezabwereza kubwereza [kumathandiza] kupanga kusintha m'malingaliro athu osazindikira." Ngakhale zingakhale zovuta kukhalabe ndi zochitikazo poyamba, "monga zinthu zambiri, ndichizolowezi," akutero.

Chifukwa chake, Kodi Mantras kapena Kutsimikizika Kukuthandizani Kugona?

Chinsinsi chogwira ma Zzz? Kulowa m'malingaliro osinkhasinkha - chinthu chomwe chimatheka pobwereza mantra. Kuyang'ana phokoso limodzi, mawu amodzi, kapena mawu amodzi amalola mfundo imodzi, kutontholetsa phokoso muubongo wanu wonse, zomwe zingathandize kuchepetsa nkhawa ndikulola thupi lanu kuti likhale lolimba.

Michael G. Wetter, Psy.D., mkulu wa zamaganizo pa UCLA Medical Center, Division of Adolescent and Young Adult Medicine, Medical Stabilization, anati: “N’zofala kwambiri kukhala ndi nkhawa kwambiri madzulo tikafuna kugona. Pulogalamu. "Kuyankhula zamaganizidwe, nthawi imeneyi imanenedwa ngati mkhalidwe wamaganizidwe amisala."

Mwanjira ina, ngati mwakhala usiku watha movutikira kugona chifukwa cha kupsinjika kwa, katemera, mwachitsanzo, mutha kuyamba chizolowezi chosakhoza kugona ndikulimbikitsa kuvutikako kugona mopanikizika Kufotokozera ngati mutha kugona kapena ayi, akuwonjezera Swart."Mantra amatha kugwiritsidwa ntchito m'malo mwa malingaliro olakwika, kukhazika mtima pansi thupi ndi malingaliro nthawi zambiri, komanso kupangitsa kugona." (Zogwirizana: Kodi ndi Chifukwa Chiyani Mliri wa Coronavirus Ukukulira Ndi Kugona Kwanu)

Mawu otsimikizira tulo kapena mawu ofotokozera angakuthandizeni kusiya kudandaula mobwerezabwereza. "Chinsinsi chake ndikukumbukira kuti nthawi yomwe mukuyesera kugona ndiyo ayi nthawi yoyesera kuthetsa mavuto anu osiyanasiyana, mikangano, kapena zopanikiza, "akufotokoza Wetter." Ndi nthawi yolola malingaliro anu kupumula kuti mukadzuka, mudzathe kuthana ndi mavutowa moyenera. "

Chifukwa chake, lingalirani chizolowezi chobwereza mawu abwino ngati khomo lolowera kumalingaliro ovuta osinkhasinkha, momwe mungatseke ma tabo ophiphiritsa a ubongo wanu. Poika malingaliro anu pamawu otsimikizira kugona, phokoso, ndi kubwereza, mumatha kukhazikitsanso malingaliro anu komanso kulimbitsa minofu yomwe imabweretsanso ubongo pakadali pano, atero a Alex Dimitriu, MD, bolodi kawiri -Dokotala wodziwitsa zamisala ndi mankhwala ogona komanso woyambitsa Menlo Park Psychiatry & Sleep Medicine.

Momwe Mungasankhire Chitsimikizo Cha Kugona

Ngakhale "mantra yogona ingathandize kwambiri kuchepetsa nkhawa komanso nkhawa zausiku," ndikofunikira kukumbukira kuti "palibe mantra imodzi yomwe ingagwire ntchito kwa aliyense," akutero Wetter. M'malo mwake, akupangira kuti mupange chida chanu chazomwe zimafotokozera usiku. "Pangani mawu ena osiyanasiyana ophatikizika omwe amakuthandizirani; [poyesa pang'ono)."

Kupanga chitsimikizo chanu chakugona "chothandizira":

1. Yang'anani pazitsimikiziro zabwino ("Ndine wodekha") motsutsana ndi zoyipa ("Sindinapanikizike"). Izi zimakuthandizani kuyang'ana pa zomwe inuchitani ndikufuna, mosiyana ndi zomwe inumusatero.
2. Yesani ochepa ndikuwona zomwe zikukuthandizani. Ngati mwambo wachi Sanskrit mantra sukuchita nanu nthabwala, zili bwino; yesani mawu a m'chinenero chanu omwe amamveka bwino kapena owona. Zachidziwikire, kuimba mantra ndichizolowezi chauzimu chokhala ndi mbiri yakale, koma muyenera kupeza zomwe zimagwirira ntchito ubongo wanu.

“Potsirizira pake, dzipatseni chilolezo cha kuika pambali kuthetsa mavuto onse panthaŵi inayake musanagone, kotero kuti pamene mwakonzekera kugona, mukhala mwaloŵa kale m’dera la mpumulo,” akutero Wetter.

Zitsimikiziro Zogona 6 Kuti Mugone Bwino Usiku

"Zilekeni zikhale chomwecho."

Bwerezani "zikhale choncho" pamene mukugwedeza mutu. "Zinthu zikhale pano," amalimbikitsa Wetter. "Dzikumbutseni: 'Ndidzakhala wokonzeka kuthana ndi izi m'mawa.'"

"Ndiyenera kupuma."

Dziwuzeni kuti "malingaliro anga ndi thupi langa zikuyenera kupumula panthawiyi," akutero Wetter. Tsindikani m'maganizo mwanu kuti ndinu oyenera kupuma, kuchira, ndi nthawi yopuma - ngakhale malingaliro omwe ali m'mutu mwanu akuchita zoom amakupangitsani kumva mosiyana. Kutsimikizira kugona kumeneku kungakuthandizeni makamaka ngati mukumva kuti muli ndi udindo wochita zambiri kapena kudzimva kuti ndinu wotanganidwa ndi zochita zanu. Nthawi inanso kwa anthu akumbuyo: Inu chitani muyenera kupumula!

"Ndikuganiza bwino ndikapuma."

Ngati mukukakamiza mutu wina, mayeso ena a unit, PowerPoint ina, imelo ina, Wetter amalimbikitsa kuyesa mawu amphamvu awa: "Ndiganiza bwino ndikapuma." Ngakhale mutha kukhala pa desiki yanu (vs. pabedi panu), kubwereza izi kutsimikizira kugona kungakuthandizeni kukonzekera thupi lanu ndi malingaliro anu kuti mugone, zomwe zingakhale zothandiza makamaka ngati mukulimbana ndi mphepo chifukwa chosatha -chita mndandanda.

"Tulo ndi mphamvu."

"Kugona ndi Mphamvu" ndizomwe ndimadziwuza ndekha ndikuyang'ana nthawi ndikupita kukagona," akutero katswiri wa zamaganizo Kevin Gilliland, Psy.D., mkulu wa Innovation360 ku Dallas. "Kugwira ntchito ndi moyo nthawi zonse kumandinyengerera kuti ndichite zochulukirapo kapena kuwonera gawo limodzi. M'masiku ovuta ano, ndikudziwa kuti kugona ndikofunikira mthupi langa komanso m'maganizo." (Ndizowona: Kukhala ndi usiku wolimba wa Zzz kumatha kulimbitsa chitetezo chamthupi, kukulitsa malingaliro anu, kukumbukira kukumbukira kwanu, ndi zina zambiri.)

"Osati pano."

Kuwonjezera pamenepo, Gilliland akuti kutsimikizira kwake kogona kuti akalowe pabedi "si tsopano." Kutsimikiza uku kugona kungathandize kutontholetsa malingaliro aliwonse omwe angabwere m'mutu mwanu ndikukulepheretsani kuzizira, atero a Gilliland. "Maganizo okhawo omwe ndimalola ndi omwe amangokhalira kugona - zinthu monga kupuma, kupumula minofu yanga komanso kusaganizira za ntchito kapena nkhawa kapena moyo," akutero. Zina zonse? "Osati pano." Pobwereza izi, mantra "amandikumbutsa zomwe zili zofunika, chifukwa chake zili zofunika, ndipo zimandipangitsa kuti ndiziganizira mofatsa ntchitoyo (kugona) osati maganizo onse omwe angayende m'maganizo mwanga," akufotokoza.

"Ndimatha kugona."

Mutagona mausiku angapo - kapena osatseka konse - mutha kuyamba kukayikira luso lanu lobadwa nalo logwedezeka. Kumveka bwino? Kenako lingalirani kuyimba chitsimikiziro cha tulo ichi pamene mukuyika mutu wanu pamtsamiro. Monga mawu onena kuti "Ndine", mantra iyi ingakulimbikitseni kudalira thupi lanu ndikukuthandizani kupewa kuda nkhawa komanso kuda nkhawa ndi zokumana nazo zakale kuti zikulowerereni m'malingaliro anu ndikukuyikirirani mosafunikira. (Zokhudzana: Kodi Nkhawa za Tulo Zingakhale Zochititsa Vuto Chifukwa Chotopa Kwanu?)

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