Filip Brož Mwana wanga wamkazi Ema anabadwa pa khumi ndi zisanu ndi zinayi za July. Chiyambireni mimba ya mkazi wanga, ndinadziwikiratu kuti ndimafuna kukhalapo pa kubadwa, koma panali kaphatikizidwe kakang'ono. Ndakhala ndi matenda a white coat syndrome kuyambira ndili mwana, ndikungonena kuti nthawi zambiri ndimakomoka kwa dokotala. Zomwe ndiyenera kuchita ndikuyang'ana magazi anga, kulingalira mtundu wina wa ndondomeko kapena kufufuza, ndipo mwadzidzidzi ndimayamba kutuluka thukuta, kugunda kwa mtima wanga kumawonjezeka ndipo pamapeto pake ndimatuluka kwinakwake. Ndakhala ndikuyesera kuchitapo kanthu pa izi kwa zaka zingapo, ndipo nthawi zambiri kugwiritsa ntchito njira yolingalira kumandithandiza. M'mawu a layman, "ndikupuma mwanzeru."
Ndakhala ndikuyesa kugwirizanitsa zipangizo zamakono ndi moyo wothandiza. Chifukwa chake sizodabwitsa ndikanena kuti ndimagwiritsa ntchito iPhone yanga ndi Apple Watch ndikamachita chidwi. Komabe, ndisanafike ku zochitika zolimbitsa thupi ndi kugwiritsa ntchito, chiphunzitso ndi sayansi ndizoyenera.
Anthu ambiri amaganiza kuti kusinkhasinkha ndi machitidwe ofanana akadali a shamanism, chikhalidwe china ndipo chifukwa chake ndikutaya nthawi. Komabe, ndi nthano yomwe yatsutsidwa osati ndi mazana olemba ndi akatswiri osiyanasiyana, koma koposa zonse ndi madokotala ndi asayansi.
Titha kupanga malingaliro ofikira 70 m'maola makumi awiri ndi anayi. Tili paulendo nthawi zonse ndipo tili ndi chochita. Tsiku lililonse timatumizirana ma e-mail, misonkhano, mafoni, ndiponso kugwiritsa ntchito zinthu zapakompyuta, ndipo zotsatira zake n’zakuti nthawi zambiri timakhala ndi nkhawa, kutopa, kusowa tulo komanso kuvutika maganizo. Choncho sindimachita zinthu mwanzeru pokhapokha ndikakhala ndi dokotala, koma kawirikawiri kangapo patsiku. Pali phunziro losavuta: ngati mukufuna kumvetsetsa kusinkhasinkha, muyenera kuchita.
Kusinkhasinkha si mawu amakono chabe, monga momwe angawonekere poyang'ana koyamba. Kusinkhasinkha ndizochitika zenizeni za mphindi ino. Panthawi imodzimodziyo, zimangodalira inu momwe mumafotokozera cholinga cha kusinkhasinkha. Kumbali inayi, munthu aliyense amalingalira chinthu chosiyana ndi mawu akuti kusinkhasinkha. Simuyenera kumeta mutu wanu ngati amonke achi Buddha kapena kukhala pa khushoni yosinkhasinkha pamalo a lotus, mwachitsanzo. Mukhoza kusinkhasinkha pamene mukuyendetsa galimoto, kutsuka mbale, musanagone kapena pampando wanu waofesi.
Madokotala a Kumadzulo adayika kale mitu yawo pamodzi zaka makumi atatu zapitazo ndipo anayesa kuphatikiza kusinkhasinkha mu dongosolo la chithandizo chamankhwala nthawi zonse. Ngati akanauza anzawo m’chipatala kuti akufuna kusinkhasinkha ndi odwalawo, mwina akanasekedwa. Pachifukwa ichi, mawu akuti mindfulness amagwiritsidwa ntchito masiku ano. Kulingalira ndizomwe zimayambira panjira zambiri zosinkhasinkha.
"Kulingalira kumatanthauza kukhalapo, kukumana ndi zomwe zikuchitika komanso kusasokonezedwa ndi zinthu zina. Kumatanthauza kulola malingaliro anu kupumula mu chikhalidwe chake chozindikira, chomwe chili chopanda tsankho komanso chosaweruza," akufotokoza Andy Puddicombe, mlembi wa polojekitiyi. Headspace application.
Kafukufuku wa sayansi
M'zaka zaposachedwa pakhala pali chitukuko chofulumira cha njira zojambulira, mwachitsanzo kujambula kwa maginito. Kuphatikiza ndi mapulogalamu, akatswiri a sayansi ya ubongo amatha kupanga mapu a ubongo wathu ndikuwunika m'njira yatsopano. Pochita, amatha kuzindikira mosavuta zomwe zikuchitika ku ubongo mwa munthu yemwe sachita kusinkhasinkha, woyambitsa kapena katswiri wa nthawi yaitali. Ubongo ndi pulasitiki kwambiri ndipo ukhoza kusintha makonzedwe ake pamlingo wina.
Mwachitsanzo, malinga ndi kafukufuku waposachedwapa wa bungwe la British Mental Health Foundation, 68 peresenti ya asing’anga anavomereza kuti odwala awo angapindule mwa kugwiritsa ntchito njira zosinkhasinkha mwanzeru. Malinga ndi kafukufukuyu, izi zingathandizenso odwala omwe alibe vuto lililonse la thanzi.
Ndizodziwikanso kuti kupsinjika maganizo kumakhudza kwambiri thanzi lathu. Si nkhani kuti kupsinjika maganizo kumayambitsa kuwonjezeka kwa kuthamanga kwa magazi, mafuta a kolesterolini ndipo kungayambitse matenda a stroke kapena matenda osiyanasiyana a mtima. “Kupsinjika maganizo kumakhudzanso chitetezo cha mthupi komanso kumachepetsa mwayi wotenga mimba. M'malo mwake, kusinkhasinkha kwatsimikiziridwa kumapangitsa kuti munthu azimasuka, pomwe kuthamanga kwa magazi, kugunda kwa mtima, kupuma komanso kumwa mpweya kumachepa, ndipo chitetezo chamthupi chimalimbikitsidwa, "Puddicombe akupereka chitsanzo china.
Pali zinthu zingapo zomwe asayansi apeza ndipo zikuchulukirachulukira chaka chilichonse. Ndipotu, ngakhale wolemba mbiri Walter Isaacson m'buku lake Steve Jobs akufotokoza kuti ngakhale woyambitsa nawo Apple sakanatha kuchita popanda kusinkhasinkha m'moyo wake. Iye ankanena mobwerezabwereza kuti maganizo athu ndi osakhazikika ndipo ngati tiyesetsa kuwakhazika mtima pansi ndi mawu kapena kugwiritsa ntchito mankhwala osokoneza bongo, zimakhala zoipa kwambiri.
Apple ndi kusinkhasinkha
Pachiyambi, panali mapulogalamu ochepa okha mu App Store omwe anali ndi kusinkhasinkha mwanjira ina. Nthawi zambiri, zinali zambiri zokhudzana ndi mawu opumula kapena nyimbo zomwe mumasewera ndikusinkhasinkha. Adachita bwino Headspace application, zomwe Andy Puddicombe tam'tchulawa akuyimira. Iye anali woyamba kupanga tsamba la Headspace.com mu 2010 ndi cholinga chowonetsera kusinkhasinkha monga gawo la njira yophunzitsira malingaliro. Olembawo ankafuna kuthetsa nthano zosiyanasiyana zokhuza kusinkhasinkha ndikupangitsa kuti anthu onse azipezeka.
[su_vimeo url=”https://vimeo.com/90758138″ wide=”640″]
Izi zinali makamaka chifukwa cha pulogalamu ya dzina lomwelo ya iOS ndi Android, yomwe idabwera patapita zaka zingapo. Cholinga cha pulogalamuyi ndikugwiritsa ntchito makanema ophunzitsira kufotokoza zoyambira za kusinkhasinkha, mwachitsanzo, momwe mungayandikire, kuzichita komanso, pomaliza, kuzigwiritsa ntchito pamoyo watsiku ndi tsiku. Payekha, ndimakonda kwambiri makanema ojambula papulogalamuyi komanso momwe zonse zimafotokozedwera. Kumbali inayi, pulogalamuyi ndi yaulere kutsitsa, koma ndi maphunziro khumi okha. Muyenera kulipira enawo. Pambuyo pake, mupeza mwayi wokwanira osati kungogwiritsa ntchito, komanso patsamba.
Kugwira kwina kwa ogwiritsa ntchito ena kungakhale chilankhulo. Kugwiritsa ntchito kuli mu Chingerezi, kotero mwatsoka simungachite popanda kudziwa komanso kumvetsetsa. Mutha kuyendetsanso Headspace pa Apple Watch yanu, mwachitsanzo kusinkhasinkha kwa SOS mwachangu. Mulimonse momwe zingakhalire, ndi njira yopambana kwambiri yomwe ingakudziwitseni zoyambira zamaganizidwe.
Aphunzitsi enieni
Ngati mukuyang'ana maphunziro aulere, tsitsani ku App Store pulogalamu ya Insight Timer, yomwe imagwira ntchito mofananamo. Mukalembetsa kwaulere, mumapeza maphunziro mazana ambiri omvera. Mukugwiritsa ntchito, mupeza aphunzitsi ndi ophunzitsa odziwika padziko lonse lapansi omwe amaphunzitsa ndi kuphunzitsa za kusinkhasinkha. Kuphatikiza pa kulingalira, pali, mwachitsanzo, vipassana, yoga kapena kupumula kosavuta.
Insight Timer imathanso kusefa zosinkhasinkha ndi masewera olimbitsa thupi malinga ndi zilankhulo zapadziko lonse lapansi. Tsoka ilo, komabe, mungopeza maphunziro awiri mu Czech, ena onse amakhala mu Chingerezi. Pulogalamuyi imaphatikizansopo zosintha zambiri za ogwiritsa ntchito, kutsatira zomwe akupita, kugawana kapena kucheza ndi ophunzitsidwa ndi aphunzitsi ena. Ubwino wake ndikuti simuyenera kuyang'ana makanema ndi maphunziro penapake pa intaneti kapena pa YouTube, mu Insight Timer muli ndi zonse mulu umodzi. Zomwe muyenera kuchita ndikusankha, koposa zonse, yesetsani.
Ndimachitanso yoga nthawi ndi nthawi. Poyamba ndinapita kukachita masewera olimbitsa thupi. Apa ndinaphunzira zoyambira pansi kuyang'aniridwa mwachindunji ndipo kenako ndikuyesezera kunyumba. Koposa zonse, ndikofunikira kuphunzira kupuma moyenera ndikuwongolera mpweya wa yogic. Zachidziwikire, pali masitayelo angapo a yoga omwe amasiyana pamachitidwe awo. Panthawi imodzimodziyo, palibe kalembedwe koyipa, chinachake chimagwirizana ndi aliyense.
Ndimagwiritsa ntchito yoga poyeserera kunyumba pulogalamu ya Yoga Studio pa iPhone, momwe ndingawonere seti yonse kapena kusankha malo amodzi. Ndizothandizanso kuchita masewera olimbitsa thupi ndi Watch a on ndi FitStar Yoga app. Nditha kuwona malo omwewo, otchedwa asanas, mwachindunji pawonetsero, kuphatikiza nthawi yapita ndi ntchito zina.
Tai Chi kwa zala
Mukhozanso kusinkhasinkha pogwiritsa ntchito Imani kaye ntchito. Ili ndilo vuto la omanga kuchokera ku studio ustwo, mwachitsanzo, anthu omwewo omwe adapanga masewera otchuka a Monument Valley. Iwo adabwera ndi lingaliro lakuphatikiza njira zamaganizidwe ndi masewera olimbitsa thupi a Tai Chi. Zotsatira zake ndikugwiritsa ntchito kusinkhasinkha Imani, pomwe posuntha zala zanu pazenera mumayesa kukhazika mtima pansi ndikupumula kwakanthawi kuchokera pa nthawi yotanganidwa.
Ingoikani chala chanu pachiwonetsero ndikuchisuntha pang'onopang'ono cham'mbali. Nthawi yomweyo, mutha kuwona kutsanzira kwa nyali ya lava pafoni, yomwe imakulitsa pang'onopang'ono ndikusintha mtundu wake. Zimalipira kutsatira malangizo omwe akuwonetsedwa, monga kuchepetsa kapena kutseka maso anu.
Mutha kusankhanso zovuta kwambiri pazosintha, kutanthauza kuti chiphalaphala cha lava sichingakulire mwachangu ndipo muyenera kuyang'ana mwatsatanetsatane komanso pang'onopang'ono chala. Pulogalamuyi imaphatikizaponso ziwerengero zatsatanetsatane za kuchuluka kwa zosinkhasinkha kapena nthawi yonse. Nyimbo zotsatizana nazo ngati mphepo yowomba, mtsinje wamphepo kapena mbalame zoyimba ndizosangalatsa. Chifukwa cha izi, mutha kumasuka mosavuta ndikukhala ndi kusinkhasinkha kothandiza.
Ngati, kumbali ina, mukungoyang'ana mawu omasuka, ndikupangira Mphepo ntchito. Pankhani ya mapangidwe ndi zithunzi, ntchito yopambana kwambiri ndi udindo wa wopanga Franz Bruckhoff, yemwe, mogwirizana ndi wojambula zithunzi Marie Beschorner ndi wopambana mphoto wa Hollywood wolemba nyimbo David Bawiec, adapanga zithunzi zisanu ndi ziwiri zodabwitsa za 3D zomwe zingagwiritsidwe ntchito kupumula. . Panthawi imodzimodziyo, tanthauzo la Windy ndithudi sizithunzi, koma nyimbo zomveka.
Malo aliwonse amatsagana ndi mkokomo wa madzi, kuwomba kwa nkhuni ndi moto, kulira kwa mbalame, ndipo koposa zonse, mphepo. Kuphatikiza apo, nyimboyi idapangidwira mwachindunji pamakutu komanso makamaka ma EarPods oyambirira. Mukakhala omasuka komanso omvetsera, mumamva ngati mwaima pamalo omwe mwapatsidwa ndipo mphepo ikuzungulirani. Nthawi zambiri zimakhala zosaneneka zomwe zingapangidwe masiku ano komanso momwe zimachitikira zenizeni.
Mukhoza kumvetsera phokoso muzochitika zilizonse, ziribe kanthu zomwe mukuchita. Kuphatikiza apo, mu App Store, mumapulogalamu ofananirako, mutha kukumana ndi mapulogalamu ena angapo opumula kuchokera kwa wopanga yemweyo omwe amagwira ntchito mofananamo. Ambiri amalipidwa, koma nthawi zambiri amawonekera muzochitika zosiyanasiyana.
Apple Watch ndi kupuma
Kuchokera kumbali ya kusinkhasinkha ndi kulingalira, komabe, nthawi zonse ndimakhala ndi pulogalamu yabwino kwambiri, makamaka pa dzanja langa. Ndikutanthauza Apple Watch ndi mawonekedwe Kupuma komwe kunabwera limodzi ndi watchOS 3 yatsopano. Ndimagwiritsa ntchito kupuma kangapo patsiku. Ndine wokondwa kuti Apple idaganizanso ndikuphatikiza Kupuma ndi mayankho a haptic. Izi zimapangitsa kusinkhasinkha kukhala kosavuta, makamaka kwa anthu omwe angoyamba kumene ndi machitidwe ofanana.
Mutha kukhazikitsa nthawi yayitali yomwe mukufuna "kupumira" pa wotchi, ndipo mutha kuwongolera pafupipafupi ma inhalation ndi kutulutsa mpweya pamphindi pa Watch ndi iPhone. Nthawi zonse ndimayatsa kupuma pa Ulonda ndikamva ngati ndakhala ndi zambiri zoti ndichite masana. Kufunsira kwandithandiza mobwerezabwereza m'chipinda chodikirira kwa dokotala komanso panthawi yobadwa kwa mwana wanga wamkazi. Kugogoda kwa haptic padzanja langa nthawi zonse kumandikumbutsa kuti ndimangoganizira za mpweya wanga, osati malingaliro omwe ali m'mutu mwanga.
Pali mapulogalamu angapo omwe amayang'ana kukumbukira. Ndikofunika kuti tisamaganizire kwambiri za kusinkhasinkha, zili ngati kukwera njinga. Kukhazikika ndikofunikanso, ndi bwino kuthera mphindi zochepa patsiku ndikusinkhasinkha. Kuyamba si chinthu chophweka kuchita, makamaka ngati ndinu woyamba wathunthu. Mungaone kuti n’zachabechabe, koma ngati mupirira, zotsatira zake zomaliza zidzafika. Mapulogalamu pa iPhone ndi Watch amatha kukhala owongolera komanso othandizira.
Zikomo!
Nkhani yabwino :-)
Ndikhoza kutsimikizira zomwe wolemba nkhaniyo akulemba. Kusinkhasinkha kumapangitsa anthu kukhala olimba kupsinjika ndikuchepetsa malingaliro. simukusowa kalikonse kosinkhasinkha, koma thupi lanu lomwe. Simufunika mawotchi a Apple amenewo. Ndikupangira kwa aliyense. Zili ndi zotsatira zosaneneka. Ndikupangira tsamba
http://www.vesele-veci.sk/blog/archives/1139
Ndinawona kudulidwa kwa perineum ndi kusoka kwa mayi woyamba, ndinakomokanso ndi magazi, ndizodabwitsa kuti madokotala amalingalira ngakhale kudula pansi panthawi yobereka. Zabwino zonse ndi mwana wamkazi wathanzi. Akhale ndi amayi ndi abambo abwino, ndipo koposa zonse, chiyambi chabwino kwambiri m'moyo, mwalipira kale chiphaso cha kusonkhanitsa zinyalala. Ichi ndi chinthu choyamba chomwe boma limaganizira pambuyo pobereka.
Eya, zikunenedwa kukhala zogwirizana ndithu ndi mmene mkazi amabala. Malo pamsana ndi pa gynecological "mbuzi" akuti amachepetsa njira yoberekera mpaka 30%, kotero ayenera kupanga "dzenje" mwanjira ina. Ayi, sindine katswiri, ndinangokumbukira zochepa zomwe mkazi wanga anandiuza pamene tinali oyembekezera.
Mulimonse momwe zingakhalire, ndimalowa nawo polakalaka kuti onse ali ndi thanzi labwino komanso kuti mwana wamkazi abweretse chisangalalo chokha.
Zindikirani pa kubereka: Zitha kuchitika kuti mwadzidzidzi ogwira ntchito adzakhala akuthamanga ndipo simudzadziwa zomwe zikuchitika. Koposa zonse, khalani pansi. Anayesera kundipatsa compresses ozizira kuti "ndisakomoke", kotero ndinangowauza kuti mwadzidzidzi aliyense akuthamangira pano ndipo sindikudziwa chomwe chikuchitika, kuti ndikhoza kukomoka chinali chinthu chomaliza pa ine. maganizo kapena zikuchitika kwa ine...
tsiku ndi tsiku. Zolakwitsa zoyamba ;-)
Nkhani yodabwitsa, sindikanayembekezera pano konse, ndimakondanso kuphatikiza kwaukadaulo wamakono ndi kusinkhasinkha komanso thanzi, koma nthawi zambiri mumawerenga zabwino zonse mu phukusi limodzi. Ndipo ponena za kusinkhasinkha, ndikutsimikiziranso, mumangoyesa ndikupeza kuti palibe kubwerera, ndikupangira :)
Nkhani yabwino. Ndikupangira http://www.stopbreathethink.org/ mtundu waulere wa Headspace kapena Calm. Mawu ndi "chitsogozo" si abwino monga olipidwa, koma chabwino.