Izi Zikhoza Kungokhala Ora-Long Savasana Wakhala Wokonda
Kodi munayamba mwasvasana kumapeto kwa kalasi ya yoga ndipo mukangoyamba kudzipumula, mphunzitsi wanu amatchula nthawi? Kodi mwadabwa kuti nthawi yayitali, yozama yachisangalalo idzawoneka bwanji? Kodi zingatani kuti mukhale ndi nkhawa komanso kuti mukhale ndi thanzi labwino? Chabwino, ndiri ndi mawu awiri kwa inu: yoga nidra.
Yoga Nidra N'chiyani?
Njira iyi yotsitsimutsa / yosinkhasinkha inayambira ku India, koma, monga ya yoga yamakono , yasinthidwa ndi Yachikhalidwe kuti igwirizane ndi zosowa za ophunzira amakono.
Ngakhale kuti yoga nidra imamasuliridwa kuti "yogigulo tulo," njira iyi siyi yeniyeni yowonjezera bwino. Motsogoleredwa ndi liwu la aphunzitsi, mumadziŵa zowawa m'thupi lanu ndikuganizirani mpweya wanu, komabe (mutsimikizirika) mutakhala mukudziwitsidwa momasuka kuti mutsegule zovuta, zomwe simungathe kuzidziwa.
Richard Miller ndi Rod Stryker ndiwo awiri aphunzitsi a yoga nidra omwe akugwira ntchito ku United States. Buku la Miller la 2005 la Yoga Nidra limafotokoza njira yake, yomwe imachokera kudutsa koshas , kapena malaya, omwe ali otupa m'kati mwa thupi, kuti akwaniritse mkatikati, malo osangalala ndi mtendere. Njira ya Miller yagwiritsidwa ntchito kuthandiza anthu ogwiritsira ntchito mankhwala osokoneza bongo, kupsinjika maganizo, kusowa pokhala, ndi matenda osokoneza maganizo omwe amapita patsogolo (PTSD). Kuyambira mu 2005, Miller anapanga pulogalamu ya yoga yotchedwa Integrative Restoration (iRest), kwa asilikali achikulire omwe ali ndi PTSD ku Walter Reed Army Medical Center, komwe ikugwiritsidwa ntchito, komanso m'mabungwe ambiri a asilikali.
Kodi Yoga Nidra Class Like Ndi Chiyani?
Posachedwa ndinatenga kalasi ya Richard Miller kuti ndidziwe ndekha nidra. Poyamba tinalangizidwa kuti tisonkhanitse mapulogalamu ambiri kuzungulira miyeso yathu kuti tidzakhale omasuka panthawi yayitali-kubwera: chimanga cha pansi pa mawondo, bulangeti kuti igonepo, bulangeti pansi pa mutu, komabe bulangeti lachitatu monga chivundikiro.
Msolo wa diso ndi wosankha; Ndibwino kuti mubweretsere nokha ngati muli nacho chimodzi. Pambuyo pa mphindi khumi zokha kuti tithe kumasula zinthu, tinalangizidwa kuti tilowemo, titakhala pakati pa mapulogalamu athu, ndi kutseka maso athu. Aphunzitsi angagwiritse ntchito njira zosiyanasiyana pofuna kulimbikitsa zosangalatsa, monga kuimba mbale, kusewera gong, kapena kungokunyengererani ndi mawu awo.
Njira ya Miller imayamba ndikuyang'ana pamakamwa mwako ndikuyendayenda mthupi, kuyendetsa mikono mpaka kumapeto, kenako kubwerera ku miyendo, kupita kumapazi. Kumatanthauzanso kuzindikira zovuta mu thupi, monga kutentha ndi kuzizira. Kukumva kulikonse kumamverera mosiyana ndiyeno panthawi imodzi, zomwe zimafuna kuti malingaliro aganizire ndikusunga mu mphindi ino. Pamene malingaliro akuwuka, mumaphunzira kudzipatula kuchokera kwa iwo poyankha mafunso a "I". Mwachitsanzo, ngati malingaliro anu ali ndi lingaliro, "ndikuchita mantha," mumadzifunsa yemwe ali ndi maganizo ndi omwe akuyang'ana lingaliro, lomwe limasiyana ndi zomwe thupi limachita poopa.
Mphunzitsi wanga anatchula kuti si zachilendo kugona nthawi zochepa zomwe mumakhala mukusangalala kwambiri.
Ngakhale kuti ndinali ndi cholinga chokhalabe maso, ndinayamba kugwedezeka nthawi yomweyo. Pamene ndinagwedezeka ndi zidziwitso za wophunzira wina woyandikana naye, patapita nthawi, sindinadziwe kuti nthawi yatha bwanji. Zinapezeka kuti pangotsala mphindi 10 zokha mukalasiyi. Pa maminiti 10, ndinamva kupumula ndikuzindikira kuposa nthawi zonse, ndipo kukhumba kwanga yaitali savasana kunakhutitsidwa kwambiri.
Yoga Nidra Self Practice kunyumba
Yoga nidra imadzipereka bwino kuntchito chifukwa zonse zomwe mukufunikira ndi malo abwino ogona ndipo mawu a wophunzitsani akutsogolerani. Ngati mulibe zogaŵira za yoga, mungagwiritse ntchito zinthu zomwe muli nazo m'nyumba mwanu zomwe zimakhudza kwambiri.
Zolemba za Richard Miller zomwe zikutsogolera iRest zilipo mosavuta, monga zina zogaŵira za yoga. Anthu ambiri amapeza nthra yoga kukhala njira yolumikiziridwa, njira yothetsera mikangano yowonjezera, ndi njira yochiritsira mabala aakulu a maganizo. Ikhozanso kuthandizira kupereka chiyanjano chofunikira kuti muthane ndi zovuta za moyo wa tsiku ndi tsiku.
Zotsatira:
Miller, Richard. Yoga Nidra: Kusinkhasinkha Kumayesa Kutonthozedwa Kwambiri ndi Machiritso . Zikumveka Zoona, Inc., 2010, 2005.