Nuna tunani don shakatawa na psyche

Mutane da yawa a cikin rayuwansu sun fuskanci halin da ake ciki inda babu wani karfi ga wani abu, wanda yana so ya tsere wani wuri kuma ya boye daga kowa. Duk zargi ga mummunan ƙwacewar yau da kullum da damuwa da yawa da ke faruwa a kowane mataki. Nuna tunani don shakatawa na psyche shine hanya mai mahimmanci don jimre wa irin wannan jihohin kuma komawa cikin rayuwa marar kyau. Bugu da ƙari, yin aiki na yau da kullum yana taimakawa wajen zama mai ƙin rai a rayuwa kuma bai amsa sosai ga gwaji ba.

Menene tunanin tunani ya ba da izinin shakatawa?

Mutane da yawa su shakatawa suna zaɓar sofa a kusa da gidan talabijin, amma a gaskiya akwai hanyoyin da suka fi dacewa da kuma hanyoyin da suke da kyau, suna kawar da abin da aka saba da shi don rana. Ya zuwa yanzu, akwai fasaha da dama da aka tsara don shakatawa da kuma kwantar da hankali ga jihohin jiki da na tunani, alal misali, yoga , qigong, da dai sauransu. Zuciyar tunani don shakatawa da damuwa na dan wuya zai iya magance matsalolin da fushi, duk da haka ya ba da muhimmanci don rage haɗarin matsaloli tare da tsarin na zuciya da jijiyoyin jini. Ana farawa da minti 20, sannan, idan kuna so, zaku iya ƙara lokaci.

Yaya zakuyi tunani don shakatawa jiki da tunani?

Anyi amfani da numfashi mai zurfi ta hanya mafi sauki da kuma mafi inganci don shakatawa. Kasancewa a cikin halin damuwa, mutum yana fara numfasawa sau da yawa kuma jiki ba shi da isasshen oxygen. Ga wadansu darussa masu sauki wanda zai taimaka wajen magance wannan matsala:

1. Yi hankali a hankali kuma ya motsa ta hanci don 4 lambobi. Wannan aikin yana da kyau lokacin da wuya a barci.
2. Tare da kowace fitowarka kana buƙatar ka kwantar da hankalinka da ƙananan ƙwayar kirji. Ta wannan hanyar, diaphragm fara shiga cikin numfashi.
3. Ana daukar aikin na gaba daga yoga. Maza suna buƙatar rufe murfin dama tare da yatsan hannu na hannun dama kuma suyi zurfin numfashi ta hagu na hagu, kuma mata suyi kishiyar. A matsakaicin motsa jiki, rufe murfin hagu tare da yatsan yatsa ga maza da yatsan hannun dama ga mata, sa'annan kuma exhale.

Don cimma sakamakon da ake so, dole ne ka fara tunani kullum, kuma bayan da za a rage yawan lokutan sau biyu a mako.

Nuna tunani don cikakkun hutu

Akwai ayyuka daban-daban da ke ba ka damar cimma burin da ake so, muna bada shawara cewa ka mayar da hankali kan ɗayansu daki-daki. Yana da kyau a shirya a wuri mai daɗi, inda babu abin da zai dame shi. Zai fi dacewa zauna, yana da muhimmanci cewa baya baya ɗakin kwana. Ya kamata ka zaɓar wa kanka wani maƙasudin zartarwa , zai iya zama wani abin da ke cikin ciki, ƙwaƙwalwar ajiya ko kowane abu, alal misali, harshen wuta ta kyandir. A cikin kai babu wani tunani, kawai maɓallin zaɓaɓɓen, wanda ya kamata ya ɗauka a cikin jiki. Don yin sauƙi don shakatawa, zaka iya kunna waƙar kiɗa mai shiru. Idan ka zaɓi wasu siffofi, alal misali, rairayin bakin teku, to, dole ne ka yi la'akari da komai ga mafi kankanin daki-daki: yashi mai dumi, iska mai sauƙi, raƙuman raƙuman ruwa, motsi zuwa ƙafa, da dai sauransu. Dogaro ya kamata ya wuce akalla minti 15.

Nuna tunani ga barci da shakatawa "Sanin jiki"

Wannan aikin yana da sauqi, amma yana da daraja a la'akari da cewa mutane da yawa bayan sun fada cikin barci, saboda haka kana buƙatar yin shi a gida. Shirya a wuri mai dadi. Kuna buƙatar fara motsawa da zurfin zuciya kuma ku ji cewa tashin hankali ya fita daga jiki. Mataki na gaba shine a mayar da hankali a kan yatsanka, yana da muhimmanci mu ji yadda makamashi, godiya ga numfashi, ya cika kowane yatsa. Lokacin da wannan batu yake cikakkiyar hutawa, kana buƙatar matsawa zuwa gwiwoyi, hannayenka, kashin baya da sauransu, har sai makamashin ya kai kambi. A wannan lokaci jiki ya zama abin shakatawa yadda zai yiwu, kuma hankali ya kwantar da hankali. Bayan haka, ana bada shawarar minti 10. ya kwanta.