Leka Litiiso tsena tsa Boroko ho Fumana Mahlo a Mangata

Litaba

• Mantra kapa Bopaki ke Eng?
• Mokhoa oa ho sebelisa Mantra kapa netefatso ea boroko
• Kahoo, Mantras kapa Bopaki bo U Thusa Hore U robale Joang?
• Mokhoa oa ho khetha netefatso ea boroko
• Litlamo tsa Boroko bakeng sa Bosiu bo phomolang
• "E tlohelle."
• "Ke tšoaneloa ke phomolo."
• "Ke nahana hantle ha ke phomotse."
• "Boroko ke matla."
• "E seng hona joale."
• "Ke khona ho robala."
• Tlhahlobo bakeng sa

Hangata ho ka ba thata ho robala. Empa nakong ea seoa se sa feleng se kopantsoeng le merusu ea setso, ho koala mahlo a lekaneng ho fetohile toro ho ba bangata. Kahoo, haeba u sa hopole lekhetlo la ho qetela ha u tsoha u ikutloa u phomotse, u ka tšelisoa ke taba ea hore ha u mong - le hore ha se hakaalo hore u tlamehile ho utloa bohloko ka masiu a ho robala ka ho sa feleng. Empa haeba u se u khaotse k'hafeine, u lekile ho thuisa, u bile u latela phallo e khethehileng ea yoga, le lithane tsa li-tab ntse ho bonahala eka ho hlaha kelellong ea hau motsotso oo u otlang furu, u ka 'na ua itokisetsa ho tsokotsa folakha e tšoeu.

U se ke ua tela. Ho e-na le hoo, nahana ka khetho e 'ngoe eo e ka' nang eaba ha u e-so e leke: tiiso ea boroko kapa mantras.

Mantra kapa Bopaki ke Eng?

Mantra ke lentsoe kapa poleloana e "nahannoang, e buuoang, kapa e phetoa e le mokhoa oa ho thuisa," ho bolela Tara Swart, Ph.D., setsebi sa methapo ea kutlo le mongoli oa buka. Mohloli. "E sebelisetsoa ho ngola ho feta mehopolo e mebe le litumelo tse u sitisang ho fihlela bokhoni ba hau bo felletseng, le ho matlafatsa boits'epo kapa ho u khutsisa." (E amanang: Litsebi tse 10 tsa Mantras tse nang le kelello li phela ka)

Le ha nalane li ntse li binoa ka Sanskrit, mantras kajeno hangata a nka mofuta oa bophirima oa litiiso tsa "Ke 'na". Lipolelo tsena tsa "Ke 'na" - ka khopolo - li lumella motho ea li buang kapa ea li nahanang hore a "kene" mohopolong o mocha, ho ba le boemo bo bocha ba ho ba teng. "Ke thotse." "Ke iketlile," joalo-joalo. U tiisa maikutlo ao kapa sepheo seo ho uena ka polelo.

Mme mahlale a tshehetsa taba ena. Phuputso ea 2020 e fumane hore boitlamo bo ka thusa ho fokotsa maikutlo a ho hloka matla le ho eketsa boiphihlelo (nahana: haeba o lumela hore o tla robala, o khona ho o etsa). Ho feta moo, lipatlisiso li boetse li bonts'a lipina tsa mantlha tse binang li ka khutsisa sebaka sa boko se ikarabellang bakeng sa ho itlhahloba le ho lelera le ho ntlafatsa maikutlo (ho tepella maikutlo, ho fokotsa ho tšoenyeha) le boleng ba boroko.

Mokhoa oa ho sebelisa Mantra kapa netefatso ea boroko

Hore na u "sebelisa" joang mantra kapa netefatso ho ho uena - ha ho na tsela e nepahetseng kapa e fosahetseng ea ho etsa sena. U ka pheta kapa ua "bina" mantra ka moetlo, moeeng, eo hangata e kenyelletsang ho tsepamisa maikutlo ho "boleng ba" "vibrational" ba mantsoe (ao hape a leng Sanskrit), ho hlalosa Janine Martins, tichere ea yoga le mofolisi oa matla . Mala lifaha li sebelisoa hangata ka ho thuisa ka mantra; ha o ntse o ama sefaha ka seng, o pheta polelo, ho bolela Martins. "U ka boela ua thuisa ka mantsoe a mantra - inhale (nahana "ke na le khotso") 'me u phefumolohe (nahana"' me u theohe").

U ka pheta polelo e tiileng hloohong ea hau ha u ntse u re, u hlatsoa meno kapa u e ngole mantra koranteng pele u tima mabone. E-ba le bonnete ba hore o tsepamisa maikutlo ho mantsoe (hore na a shebahala joang, a utloahala joalo ka molaetsa oa bona) ho koetlisa kelello ea hau ho e lumela le moeeng oa hau ho lumella litšitiso tse ling hore li fele. (Related: Mokhoa oa ho Sebelisa Mantra o mathang o ka o thusang ho otla PR)

'Me ha ua lokela ho lebala, "ho pheta-pheta ke senotlolo," ho bolela Martins. "Ketso e hlokolosi ea ho pheta-pheta [e thusa] ho etsa liphetoho likelellong tsa rona tse sa tsebeng letho." Le ha ho ka ba thata ho lula o le teng le boiphihlelo qalong, "joalo ka lintho tse ngata, ke tloaelo," oa hlokomela.

Kahoo, Mantras kapa Bopaki bo U Thusa Hore U robale Joang?

Lekunutu la ho tšoara Zzz tse ling? Ho kena mohopolong oa ho thuisa - ntho e ka fihlelloang ka ho pheta mantra. Ho tsepamisa maikutlo molumong o le mong, lentsoeng le le leng, kapa polelong e le ’ngoe ho lumella ntlha e le ’ngoe eo u ka tsepamisang maikutlo ho eona, ho khutsisa lerata karolong eohle ea boko ba hao, e leng se ka u thusang ho kokobetsa matšoenyeho le ho lumella ’mele oa hao hore o thelle boemong bo khutsitseng bo loketseng ho snooze.

Michael G. Wetter, Psy.D, motsamaisi oa psychology ho UCLA Medical Center, Division of Adolescent and Young Adult Medicine, o re: "Ho tloaelehile haholo ho ba le matšoenyeho a eketsehileng hamorao mantsiboea ha re leka ho robala." Lenaneo. "Ho ea ka kelello, nako ena e bitsoa boemo ba kelello ea kelello."

Ka mantsoe a mang, haeba u qetile masiu a seng makae a ho qetela u loanela ho robala ka lebaka la khatello ea kelello, kabo ea ente, ka mohlala, u ka qala ho kena mothating o mobe oa ho se khone ho robala le ho matlafatsa bothata bona ba ho robala ka ho tšoenyeha. Swart o phaella ka ho ipotsa hore na u tla khona ho robala kapa che."Mantra e ka sebelisoa ho nkela mehopolo e mebe sebaka, ho khutsisa 'mele le kelello ka kakaretso, mme ha e le hantle ho hlohlelletsa boroko." (E amanang: Joang le Hobaneng Lefu la Seoa la Coronavirus Le Tsamaisa Boroko ba Hao)

Litlhaloso tsa ho robala kapa mantsoe a mantra li ka u thusa ho tlohela ho tšoenyeha kapa ho tsieleha. "Ntho ea bohlokoa ke ho hopola hore nako eo u lekang ho robala ke eona eseng nako ea ho leka ho rarolla mathata a hau a fapaneng, likhohlano kapa khatello ea maikutlo "Ke nako ea ho lumella kelello ea hau hore e phomole e le hore ha u tsoha, o khona ho sebetsana le litaba tseo ka nepo."

Kahoo, nahana ka tloaelo ea ho pheta-pheta lipolelo tse ntle e le tsela ea hau ea ho nahana ka thata, moo u ka koalang li-tab tsa tšoantšetso tsa boko ba hau. Ka ho tsepamisa likelello tsa hau polelong ea tiiso ea boroko, molumo, le ho pheta-pheta, o khona ho khutsisa menahano ea hau le ho matlafatsa mesifa e khutlisetsang boko bo bobebe ho fihlela joale, ho bolela Alex Dimitriu, MD, board e 'meli -Ngaka e tiisitsoeng ea bongaka ba kelello le meriana ea boroko le mothehi oa Menlo Park Psychiatry & Sleep Medicine.

Mokhoa oa ho khetha netefatso ea boroko

Le hoja "mantra ea boroko e ka thusa haholo ho fokotsa ho tšoenyeha le ho tšoenyeha bosiu," ke habohlokoa ho hopola hore "ha ho na mantra e le 'ngoe e ka sebetsang bakeng sa bohle," ho bolela Wetter. Ho e-na le hoo, o fana ka tlhahiso ea hore u iketsetse pokello ea lithulusi ea lipolelo tsa bosiu. "Hlahisa li-mantra tse fapaneng kapa litloaelo tse sebetsang hantle ho uena; [ka ho etsa liteko le liphoso."

Ho theha "tool kit" ea hau ea ho robala ea motho ka mong:

1. Tsepamisa maikutlo ho tse ntle ("Ke khutsitse") khahlanong le tse mpe ("Ha ke sithabetse"). Sena se u thusa ho tsepamisa maikutlo ho seo u leng sonaetsa batla, ho fapana le seo useke oa etsa.
2. Leka tse 'maloa' me u bone se u sebeletsang. Haeba setso sa Sanskrit mantra se sa jive le uena, ho lokile; leka polelo ka puo ea heno e utloang e phutholohile kapa e nepahetse. Ehlile, ho bina mantra ke tloaelo ea moea e nang le nalane ea nalane, empa u tlameha ho fumana se sebetsang bokong ba hau.

“Qetellong, iphe tumello ea ho behella ka thōko ho rarolla mathata ’ohle ka nako e itseng pele u robala, e le hore ha u se u loketse ho robala, u be u se u kene sebakeng sa boikhathollo,” ho fana ka maikutlo a Wetter.

Litlamo tsa Boroko bakeng sa Bosiu bo phomolang

"E tlohelle."

Pheta "e be" ha o ntse o oma ka hlooho. “A lintho li be teng hajoale,” ho khothatsa Wetter. "Ikhopotse: 'Ke tla ba maemong a matle ho sebetsana le sena hoseng."

"Ke tšoaneloa ke phomolo."

Ipolelle "kelello ea ka le 'mele oa ka li lokeloa ke phomolo ka nako ena," ho bolela Wetter. Hatisa kelellong ea hau hore u lokeloa ke ho phomola, ho hlaphoheloa, le nako e itseng ea ho phomola - leha menahano ea hlooho ea hau ea ho etsa li-zoom e etsa hore u ikutloe ka tsela e fapaneng. Tiisetso ena ea boroko haholo-holo e ka u thusa haeba u ikutloa u tlamehile ho etsa ho eketsehileng kapa ho ikutloa u imetsoe ke seo u lokelang ho se etsa. Nako e 'ngoe hape bakeng sa batho ba ka morao: U etsa o lokeloa ke phomolo!

"Ke nahana hantle ha ke phomotse."

Haeba u ntse u bala khaolo e 'ngoe, tlhahlobo e' ngoe ea yuniti, PowerPoint e 'ngoe, lengolo-tsoibila le leng, Wetter o khothaletsa ho leka mantra e matla: "Ke nahana hantle ha ke phomotse." Ha o ntse o ka ba tafoleng ea hau (vs. betheng ea hau), ho pheta tiiso ena ea boroko ho ka thusa ho hlophisa 'mele le kelello ea hau bakeng sa boroko, tse ka bang molemo haholo haeba o sokola ho theoha ka lebaka la ho sa feleng -a thathamisa.

"Boroko ke matla."

"'Boroko ke Matla' ke seo ke ipolelang sona ha ke sheba nako le ho ea robala," ho bolela setsebi sa kelello ea bongaka Kevin Gilliland, Psy.D, motsamaisi oa Innovation360 e Dallas. "Mosebetsi le bophelo li tla lula li nkopa hore ke etse hanyane kapa ke shebelle ketsahalo e le ngoe hape. Matsatsing ana a phephetso, kea tseba hore boroko bo bohlokoa molemong oa bophelo ba ka ba mmele le ba kelello." (Ke 'nete: Ho fumana bosiu bo tiileng ba Zzz ho ka matlafatsa sesole sa hau sa 'mele, ha matlafatsa maikutlo a hau, ha ntlafatsa mohopolo oa hau, le tse ling tse ngata.)

"E seng hona joale."

Ha a atolosa seo, Gilliland o re tumello ea hae ea ho robala ha a robala ke "eseng hona joale." Tiiso ena ea boroko e ka thusa ho khutsisa mehopolo efe kapa efe e ka hlahang kelellong ea hau le ho u thibela ho otsela, ho bolela Gilliland. O re: "Mehopolo feela eo ke e lumellang ke e shebaneng le boroko - lintho tse kang ho hema, ho phomotsa mesifa ea ka le ho boloka mehopolo ea mosebetsi kapa ho tšoenyeha kapa bophelo." Tsohle tse ling? "E seng hona joale." Ka ho pheta sena, mantra "e nkhopotsa se bohlokoa, hobaneng e le bohlokoa, mme e mpoloka ke tsepamisitse maikutlo mosebetsing (ho robala) eseng mehopolong eohle e ka fetang kelellong ea ka," oa hlalosa.

"Ke khona ho robala."

Kamora ho robala hanyane bosiu - kapa ho se tsebe letho - o ka qala ho belaela bokhoni ba hau ba tlhaho ba ho koenya. E utloahala e tloaelehile? Ebe u nahana ka ho bina tiiso ena ea boroko ha u ntse u beha hlooho ea hau holim'a mosamo. E le polelo e ntle ea "Ke 'na", mantra ena e ka u khothaletsa ho tšepa' mele oa hau le ho u thusa ho qoba ho tšoenyeha le ho ferekana ka liphihlelo tsa nako e fetileng ho kena mehopolong ea hau le ho beha khatello e sa hlokahaleng ho uena. (E amanang: Na ho Tšoenyeha ka Boroko ho ka Bakoa ke Mokhathala oa Hao?)

Tlhahlobo bakeng sa