I-Sophrology yabonakala kungekudala kakhulu: kuma-60s ekhulu lama-XX. Umsunguli wayo, isifo sengqondo, MD. U-Alfonso Caicedo, uqale ukwenza uhlelo lokuphumuza oluzoxhuma izimpumelelo zomcabango waseWestern kanye nokuhlakanipha kweMpumalanga. Ngemva kweminyaka engaba ngu-2 eya eNdiya, eJapane naseTibet, lapho enikezwa ukufinyelela kumarekhodi asendulo amakhokithi aseTibetan, uCaicedo wakhela izimiso eziyisisekelo zesayensi - sophrology (isiGreki, ukuqonda, ama-logos - ukufundisa, isayensi). Eqinisweni, i-sophrology isayensi efunda ukuqonda okuvumelanayo. Ngomqondo omncane, lokhu ukuqeqeshwa okufakela umuntu ngendlela enhle, kwisimo sengqondo esifanele. Amasu awo asiza nje ukumelana nokucindezeleka, kodwa futhi ushintshe isimo sengqondo ngokuqondene nawe kanye nokuphila ngokujwayelekile: kancane kancane ufunda ukuhlala lapha futhi manje, ujabulele yonke imizuzu.
Umsindo uthembisa. Lokhu kwenzeka kanjani? Ngomzimba wethu - kuyi-sophrology iyithuluzi eliyinhloko lokulawula isimo sangaphakathi. Ukusebenzisa indlela yayo kanye nesisekelo esiyinkimbinkimbi sezesayensi, isayensi ye-sophrology iphinde ihlanganise izinto ze-yoga, ukuzivocavoca umzimba, iZen, taichi, ukuqeqeshwa kwe-autogenic ... Ngesikhathi esifanayo, umehluko omkhulu phakathi kwamasu we-sophrology ukulula nokufinyeleleka. Ungabasebenzisa noma kuphi: emsebenzini, emotweni ngenkathi kuqhuma umgwaqo, ekhaya.
Amakilasi we-sophrology
• ukuthuthukisa ukuphefumula, ukujikeleza kwegazi;
• ukuvuselela umsebenzi wenhliziyo;
• ukwandisa ingculazi;
Khuphula ithoni evamile yomzimba;
• ukuthuthukisa inkumbulo, ukugxila kokunaka;
• ukuthuthukisa ukucabanga okudala;
• ukwandisa ukuzethemba;
• Buyisela ukulinganisela ngokomzwelo;
• usizo lokunqoba ukwesaba, ukukhathazeka;
• ukunciphisa ukucindezeleka.
Ngomzimba kuya ezinkanyezini
Imizwelo yethu, imicabango engenalutho ihlale ihunyushwe emzimbeni womzimba, njengengcindezi. Ngakho-ke, intukuthelo ingabonakala ngokuhlupha ema-cheekbones, entanyeni. Injabulo ijabuliswa esiswini, esifubeni ... Ukucindezeleka ngokomzwelo kubangelwa ukuthi kube nomphumela emzimbeni, okuholela ekukhuphukeni kwemizwelo ... Kodwa umuntu angakwazi ukuphulukisa lo mbuthano ononya. Izindlela ze-sophrology zisekelwe eqinisweni eyaziwayo: ukukhululeka kwemisipha kuhlanganisa ukususwa kwengcindezi yengqondo. Ngakho-ke, ama-sofrologists afaka ukubaluleka okunjalo ekuzivocavoca umzimba - asiza nje ukuzizwa engcono ngokomzimba, kodwa futhi nokuxazulula izinkinga eziningi ezingokomzwelo. Ubunjiniyela obunembile busetshenziselwa emikhakheni ehlukahlukene kanye nemigomo yemisebenzi yabantu:
- Ngosizo lwezemidlalo olusemthethweni ukubhekana nokuphumelela, ukuthuthukisa ukusebenza komzimba, ukunqoba ukwesaba, ubuhlungu.
- Ebhizinisi, zisusa inkinga yokukhathala, ukwandisa ukusebenza kahle, isisusa somsebenzi, sithuthukise umkhathi eqenjini.
- Ezokwelapha, ziyasetshenziswa ngempumelelo ekuxilongweni kwezifo ze-psychosomatic, njengengxenye yokuthola ukwelashwa okuyinhloko (isikhathi sokulandela, isibonelo, ukululashwa kusuka ekuhlinzekeni kweplastiki, njll).
- Ukulungiselela ukubeletha kusiza ukunqoba ukwesaba omama abalindele, ukunciphisa ubuhlungu. Kubonakala ukuthi: "I-Sofro-babies" izalwa ngokuzolile, ukuzalwa kuyenzeka ngaphandle kwezinkinga.
- Ngokwelulekwa ngabanye, bayasebenza ekuhluphekeni kokudla, ukulala, njll.
Ezinye izinkampani zomshuwalense waseSwitzerland zikhokhela amaklayenti abo ama-sophistries, futhi eFrance inkambo ye-sophrology iyingxenye yenqubo yomphakathi yabesifazane abakhulelwe. Cabanga ukuthi sonke siyi "vases" ezihlukahlukene nobukhulu obuhlukahlukene, evuliwe kusuka phezulu futhi egcwele okuqukethwe okuhlukile. Uma i-vase encane, igcwalisa masinyane, i-drop last kanye ... usuvele "udla"! Ukuze i-vase ingaphuli, kunezindlela ezimbili. Owokuqala futhi owethulwa ezikoleni eziningi ezingokwengqondo - "uthele" imizwelo embalwa emibi ephuma e "vase" egcwele. Kodwa isikhathi ngasinye lapho ukhula, udinga ukuqala. Indlela yesibili iphakanyiswa ukuba ngikhulise amathuba okuba "i-vase", ukuthuthukisa amakhono ami engokwemvelo, ukuqala ukuzwa, ukuzwa umzimba wami futhi ngikwazi ukuvumelanisa isimo sami ngedwa. Ukuphumula kungenye yezimiso eziyisisekelo ku-sophrology. Kule ndaba, akudingeki uthathe ukuhamba okuyinkimbinkimbi, ufunda ukuphumula ukuhlala (ngamehlo avaliwe) futhi ngisho nokuma, ukugcina ibhalansi enesibindi phakathi kwezingcindezi nokuphumula. Elinye lamabhonasi amaningi - maduzane uzokwazi ukuvula isimo sokuphumula okujabulisayo nokuvumelana okuphelele nezwe kanye nawe, noma ngabe ukuphi. Ufunda ukususa ukungezwani ngokomzimba nangokwengqondo.
Umbuzo wokusebenza
Ukuphumula, ukuphumula kwemizimba kanye nokubukeka okuhle yizindlela eziyisisekelo eziyisi-3 ze-sophrology kanye nemigqa engu-3 yokuphila ngaphandle kokucindezela.
Ukuphefumula
Kuyasiza ukuphumula futhi kulula ukubhekana nokucindezeleka. Ukuphefumula kuyona kuphela umsebenzi obalulekile umuntu angakwazi ukulawula, kodwa, alas, ayithathi leli thuba. Njengoba umhlengikazi uKristin Klein ebhala encwadini ethi "Mosaic of Happiness": "Siphefumula ngokuvamile ukuze siphile. Kodwa hhayi ukuze uphile kahle! ". Kubantu abaningi abadala, ukuphefumula akuyona into: asiphefumuli ngokubambelela ngokuphelele futhi sibambe ngokwezinga elincane le-oxygen. Lapho sasihlakaniphile njengengane lapho siphefumula "isisu": ukuyivuselela ngokuphefumulela, ukuyikhipha nge-exhalation. Lokhu kuthuthukisa kakhulu ukuphumula kwamaphaphu, kususa imisipha yomzimba futhi, ngenxa yalokho, ukucindezeleka ngokomzwelo (ukuvimbela, ukwesaba).
Ukuphumula komzimba
Emzimbeni wethu, kunezinhlobo ezimbili eziyisisekelo zemisipha: ubushelelezi (faka izindonga zendlela yokuphefumula, amathumbu, njll, ukunciphisa kwabo ngokungathinteki) futhi uphazamise (imisipha ye-trunk kanye nemikhawulo, esingayinquma ngokweqile). Ku-sophrology, kugxila kulokhu okulandelayo: banomthwalo wezwi lomzimba. Imizwelo, ukucindezeleka kuthinta ithoni yemisipha. Njengoba kwenzeka njalo izimo ezicindezelayo, imisipha yomuntu ongenawo amasu okuphumuza aphumule ngokweqile, enza uhlobo oluthile lwesakhiwo somzimba. Le voltage iholela ekusebenziseni amandla ngokweqile. Sithola sengozi kakhulu lapho sibhekene nokucindezeleka okulandelayo futhi ekugcineni ... ukucindezeleka kuba okungajwayelekile. Bafunda ukuqaphela umzimba wabo, ngakho-ke, ukuqaphela nokususa ingcindezi eyengeziwe.
Ukubukeka okuhle
Enye ye-sofrotehnik ethandwa kakhulu, esiza "ukuhlelwa kabusha" isimo sengqondo sabo ezimweni ezithile (esikhathini esedlule, samanje, esizayo). Ukwamukelwa kokubukeka okuhle kusetshenziselwa ukuqeqeshwa kwabadlali bezemidlalo: ngaphambi kokuba imincintiswano ifundiswe ukuba ihlale ngokuqondile emcabangweni wesigaba ngasinye somncintiswano, ukuthi uzokwenza kanjani, nokuthi ngizozizwa kanjani. Ngakho-ke, umdlali ulungiselela ingqondo nomzimba wakhe ngezinto ezizokwenziwa esikhathini esizayo. I-Sophrology iyasiza ukuthuthukisa isimo sengqondo esihle ekuphileni ngokujwayelekile. Isimo sengqondo esihle siyikhono, futhi njenganoma yiliphi ikhono, liqeqesha. Zama, isibonelo, ngaphambi kokulala ukurekhoda okungenani imicimbi emnandi engu-3 okwenzekile kuwe namhlanje. Thatha umgomo wokungalali uze wenze leli rekhodi "kwidayari yenjabulo" yakho, futhi maduzane uzobona ukuthi impilo yakho ibuhlungu kakhulu njengoba ibonakala ngaphambili. Uzofunda ukubona okuhle kujwayelekile. Noma yisiphi isenzo esiqondile esikuzwayo sithinta kahle isimo sengqondo, ngokomzwelo nangokwenyama. Umkhuba wokugubha okuhle usuku ngalunye, ngakho-ke ngokuphindaphindiwe emini kusiza ukujabulela ukuphila. Kancane kancane isimo esihle sanda futhi sithatha ingxenye enkulu yokuphila usuku ngalunye, sibe yindlela yokuphila.
Futhi ngani?
Incazelo yezokuzivocavoca nge-sophrology ukugxila ekuhloleni komzimba. Lokhu kusindisa ukungalingani okungadingekile, umuntu uba into engaphezu nje "kwekhanda emilenzeni". Ukuqaphela kukhula, ukuzibona kanye nokuqonda kwezwe elizungezile ushintsho: uqala ukunaka into ongayiboni ngaphambili.
Ngaphansi komshini
Sonke sibhekene nokucindezeleka nsuku zonke amahora angu-3-4. Emzimbeni wethu kukhona "thermostat ngokomzwelo" elawula imizwelo nokucindezeleka kubangelwa kuso, kodwa kuze kube umkhawulo othile. Le "thermostat" yi-hypothalamus. Ihambisana eduze ne-pituitary gland futhi yenza ukuxhuma kwezinhlelo ze-nervous and endocrine. Kodwa uma i-voltage iphezulu kakhulu, amandla okuguquguquka omzimba aphelile, "i-thermostat" iyashisa, engozini yokungaphumeleli. I-Sofrochniky ihlose ukususa ukungezwani okungadingekile nokusiza umzimba wethu ukuba ubhekane nesimo.
Uhlelo lokuvimbela ukucindezeleka
Isiqinisekiso sokuphumelela kokuzivocavoca kwe-sophrology - ekusebenzeni kwabo okulungile nokujwayelekile. Kungcono kunengcweti, akekho ongakufundisa. Noma kunjalo, ezinye zezinto ezilula kulezi zindlela zingasiza ekuphileni kwansuku zonke. Umthetho jikelele: emva kokuzivocavoca ngalunye kuthatha isikhashana bese ulalela lokho ozizwayo.
Ukusebenzisa ukuphefumula kwesisu
Hlala phansi, faka isandla esisodwa esiswini sakho, esinye esilandela emuva. Uma u-inhalation, yibeke phansi (qinisekisa ukuthi isifuba asivuki ngesikhathi esifanayo), udonsela ekuphumeni (ungacindezela kalula indawo yomshini ngesandla sakho, njengokungathi ushaya ibhola). Faka ngaphakathi ekhaleni, uphume ngomlomo. Ithuthukisa ukushintshaniswa kwe-oxygen, isimo somzwelo, ugcwele amandla.
Ukubukeka okuhle
Hlala emuva esihlalweni noma esihlalweni, vala amehlo akho. Qinisekisa ukuthi akekho ophazamisayo ngisho namaminithi ambalwa. Cabanga nje okuthile okuthakazelisayo kuwe, isibonelo, ulala ebhishi, ubamba ilanga ngobumnene, umoya ovuthayo ubamba isikhumba ... Zizwa yonke imininingwane. Hlanganisa nalesi simo esimnandi. Lesi sithombe singakhiwa ngokwengqondo ezimweni ezicindezelayo.
Ukushintsha okubi
Hlala esihlalweni, vala amehlo akho. Thatha umoya, ubambe umoya, bese uphuma (phinda izikhathi ezingu-3). Dlulela ohlangothini lwesihlalo. Ngokwempela "hamba" emzimbeni, ubona ukucindezeleka. Ukukuthola, ukuphulukisa, bese uthola ukuphefumula okulula, ucabange ukuthi uqobo "uphuphuma" emzimbeni (ngokusebenzisa isikhashana, phinda izikhathi ezintathu). Futhi, hamba ngemuva kwesihlalo. Khetha igama elihle: uthando, injabulo, njll. Ekuphefumulweni kwengqondo ukukusho, njengokuphefumula, nangokuphefumula okusabalalisa kuwo wonke umzimba. Qhubeka imizuzu emithathu. Qedela lo msebenzi ngekhefu elingu-5. Ngokuphumelelayo kunciphisa ukukhathazeka kwengqondo, kusiza ukunqoba ubuhlungu.
Ukususa ukukhathala, umsebenzi "Fan"
Ema noma ehlezi, vala amehlo akho, yenza ukuphefumula okujulile nokuphefumula. Thola konke okusemandleni akho. Bamba izandla zakho ekhanda lakho bese uzenza sengathi uliphikisayo kuzo zonke izinhlangothi, ngomqondo wangempela, "ukushayela kude" imicabango ecasulayo. Misa isikhashana (amasekhondi angu-30), lalela izinzwa eziye zavela emzimbeni. Phinda kuqala. Isiza ngokugcwele ukususa ukukhathala komsebenzi phakathi nosuku lokusebenza, "layula" ikhanda.
Ukukhokhiswa ekuseni kwe-vivacity
Yima izicathulo phansi, uguqe ngamadolo akho, vala amehlo akho. Thatha umoya ojulile, bese uphuma, uphumule umzimba wonke. Naka ikhanda futhi, ngaphandle kokuvula amehlo akho, wehlisa kancane kancane esifubeni. Qhubeka ukuguqa, uguqe ngemuva kwe-vertebra ngemuva kwe-vertebrae. Konke kufanele kwenziwe ngokuzikhandla: amadolo agubukile, amahlombe avuleka, umoya ukhululekile. Bese uqala ukuqondisa kancane kancane: i-vertebra ngemuva kwe-vertebra. Owokugcina uphakamisa ikhanda lakhe. Misa okwesikhashana. Phinda izikhathi ezingu-2. Phakamisa izandla zakho uphinde uzame ukuzizwa wonke umzimba kanye nokuba khona kwakho kulo mzuzu othile. Usiza umzimba wakho ukuvusa. I-Sofrology ayifuni ukuxilongwa futhi akukho-nhlobo ishintsha usizo olufanele lwezokwelapha nokwengqondo. Kodwa kungaba yithuluzi eliphumelelayo ekwelapheni.