Izvi Zvingangova Awa Yacho-Nguva Yakanyanya Savasana Wakave Uchida
Wati wambove mu savasana pakuguma kwekirasi yegaga uye apo paunonzwa uchitanga kupumha, mudzidzisi wako anodana nguva? Wakazvibvunza here kuti nguva yakareba, yakadzika nguva yekuzorora yaizonzwa sei? Ndezvipi zvingagone kuita pamatambudziko ako uye hutano hwako huzhinji? Zvakanaka, ndine mazwi maviri kwauri: yoga nidra.
Yoga Chii Nidra?
Iyi nzira yekuzorodza / yekufungisisa yakatanga kuIndia, asi, kufanana neyemazuva ano yoga , yakashandurwa uye yeZvivhesi kuti iite zvinodiwa nevadzidzi vemazuva ano.
Kunyange zvazvo yoga nidra inoshandurwa se "yogic kurara," nzira iyi haisi kunyanya kugadzirisa zvakanaka. Kutungamirirwa nenzwi romudzidzisi, iwe unofanirwa nhamo mukati momuviri wako uye unofunga nezvekufema kwako, asi (zvichida) uchiri muhutano hwekusununguka kuitira kuti unogona kusunungura hukama hwakasimba, humwe hwausingafungi.
Richard Miller naRud Stryker ndivo mazita maviri anozivikanwa egaga nidra vadzidzisi vari kushanda muUnited States. Miller's 2005 bhuku ra Yoga Nidra rinotsanangura nzira yake, iyo inobva pakufamba mumakoshas , kana sheaths, ayo akazara mukati memuviri, kuitira kuti asvike mukati memukati, nzvimbo yekunakidzwa kwerugare uye rugare. Miller nzira yave ichishandiswa kubatsira vanhu vanobata nekushandisa zvinodhaka, kuora mwoyo, kusava nemusha, uye kunetseka kunetseka mupfungwa (PTSD). Kutanga muna 2005, Miller akatanga chirongwa che yoga nidra chinonzi Integrative Restoration (iRest), kune veterans vane PTSD paWalter Reed Army Medical Center, iyo ichiri kushandiswa, uyewo mune dzimwe nzvimbo dzakawanda zvechiuto.
Chii Chinonzi Yoga Nidra Class Like?
Ndichangobva kutora kirasi yakafuridzirwa naRichard Miller kuti ndiwane yoga nidra ini. Takatanga kurairirwa kuti tive nehuwandu hwemapuranga akapoteredza matiro edu kuitira kuti tive vakasununguka munguva yakareba--kudzika kusvika: bhuti pasi pemabvi, bhandi kuti varove, imwe chigadziko pasi pemusoro, asi zvakadaro bhandi rechitatu sevhavha.
Mutsipa weziso ndewekuda; iyo pfungwa yakanaka inounza yako pachako kana iwe uine imwe. Mushure memaminitsi anenge gumi ekutanga kutambanudza zvinhu, takarayirwa kugara, takasangana pakati pezvikwata zvedu, uye tavhara maziso edu. Vadzidzisi vanogona kushandisa nzira dzakasiyana-siyana kuti vakurudzire kusununguka, zvakadai sokuimbira ndiro, kutamba gong, kana kungokunyengedza nekunzwika kwezwi ravo.
Nzira yaMiller inotanga nekuisa pfungwa dzako pane zvinonzwa mumuromo wako uye zvino kufamba mumuviri, uchifamba pasi zvanza kusvika pamunwe wobva wadzokera kuchirwere chekufamba pamakumbo, munzira kuenda kumakumbo. Inosanganisirawo kuziva maitiro anopikisa mumuviri, akadai sekudziya uye kutonhora. Kunzwa kwega kwega kunonzwika zvakasiyana uye panguva imwe chete, izvo zvinoda kuti pfungwa iise pfungwa uye iichengetedze munguva ino. Sezvo pfungwa dzichimuka, unodzidza kuzvisiyanisa kubva kwavari nekusangana ne "I" mubvunzo. Nokudaro, kana pfungwa yako ichibudisa pfungwa, "Ndinonzwa ndine kutya," unobvunza kuti ndiani ari kuita manzwiro uye ari kucherechedza pfungwa, iyo inopesana nemuitiro wenguva dzose wekuita kutya.
Mudzidzisi wangu akataura kuti hazvishamisi kurara nguva dzokutanga dzishoma iwe unonzwa wakasununguka zvakadzama.
Pasinei nechinangwa changu chakanaka chekuramba ndakamuka, ndakafunga kuti ndinotanga kukurumidza kubva pakarepo. Pandakazununguswa nemanyengetero emuvakidzani akavakidzana pane imwe nguva gare gare, ndakanga ndisingazivi kuti nguva yakareba yakadii. Izvozvo zvakaitika kuti pakanga pane maminitsi gumi chete akasiiwa mukirasi. Munguva iyoyo maminitsi gumi, ndakanzwa ndakanyarara uye ndichiziva kupfuura nguva dzose, uye kuda kwangu kwenguva refu savasana kwakagutsikana kwazvo.
Yoga Nidra Self Practice kumba
Yoga nidra inokweretesa zvakanaka kumusha unozoita sezvo zvose zvaunoda nzvimbo inofadza yekurara pasi uye izwi redzidzisi kuti akutungamirire. Kana iwe usina maitiro ega ega yoga, iwe unogona kushandisa zvinhu zvaunenge uine mumba mako kuti uite zvakafanana.
Mifananidzo yakanyorwa naRichard Miller inotungamira IRest inowanikwa nyore nyore, sekune dzimwe yoga nidra sessions. Vanhu vazhinji vanoona yoga nidra kuti ive nzira inopindira yekufungisisa, nzira yekugadzirisa kusawirirana kwakawedzerwa, uye nzira yekuporesa maronda akadzika epfungwa. Inogonawo kubatsira kupa kuenzana kwakakosha kusangana nematambudziko ehupenyu hwezuva nezuva.
Sources:
Miller, Richard. Yoga Nidra: Kufungidzira Kunoita Kuti Uve Wakadzikama Relaxation uye Healing . Inzwi Ichokwadi, Inc., 2010, 2005.