I-Centering iyasiza abagijimi ukuba bathuthukise ukugxila futhi bagcine amakhanda abo emdlalweni
Uma udlala imidlalo futhi ube nomqeqeshi ekutshela ukuba "uthole ikhanda lakho emdlalweni," cishe uyaqonda ukuthi kulula kangakanani ukuphazamiseka nokungaxhunyiwe ngesikhathi esensimini. Ukudlala okukodwa okubi, iphutha elincanyana, noma ukungahambisani kahle kungakubeka kalula ukuphazanyiswa futhi kubangele ukuthi ulahlekelwe ukugxila. Kukhona amasu amaningi abagijimi abangasebenzisa ukuze baphinde baqine futhi bazame ukubuyela emuva kulokho abakwenzayo, kodwa enye yezinto ezilula ukuzenza nokuzibiza kuthiwa i-centering.
I-Centering iyinkhono elisebenzayo elisiza abagijimi bahlale begxile ekuphumeleleni, ukugwema iziphazamiso, nokugcina ukuzwakalisa okungalungile ekudaleni ukusebenza. Kungasiza umgijimi ukuba ahlale emzuzwana futhi ahambe emicabangweni eyedlule nangesikhathi esizayo, izinkathazo kanye nezinhlelo. I-Centering isebenza ngokunciphisa ukugxila kwakho futhi uqaphele into eyodwa ngasikhathi sinye futhi unciphise imicabango engezansi kanye neziphazamiso.
Izakhamuzi zengqondo zezemidlalo zivame ukuncoma ukuthi amasu okuzibandakanya amakhono okubasiza ukuba banciphise ukukhathazeka nokucindezeleka. La makghono namasu avumela abagijimi ukuba banakekele umzimba wabo nokuphefumula futhi basize ukuqondisa ukugxila kwabo ezenzakalweni ezingezansi-noma ezithatha izinkathazo nemicabango emisebenzini yamanje.
I-Centering ingase izwakale ilula, kodwa ithatha umsebenzi omningi kanye nomkhuba omningi ngaphambi kokuthi ibe yikhono noma ithuluzi elinokwethenjelwa. Nakhu ukuthi ungaqala kanjani.
Izindlela Zokuqala
Ikhono lokuqala nelisezingeni eliyisisekelo lokuzikhandla nganoma yimuphi umkhuba wokugcizelela yikhono lokugxila ekuphefumuleni.
Lesi sici sokugxila sihilela ukulalelisisa inhalation ngayinye nokuphefumula nokubona zonke izinzwa ezenzeka njengoba umoya ugeleza ngaphakathi naphuma emakhaleni futhi njengoba umoya ugcwalisa amaphaphu. Ngomoya ngamunye nomgijimi angabona nje ukuzwa kokushisa, ukubandayo, ijubane lokugeleza komoya, indlela umoya ogcwalisa ngayo amaphaphu.
Ukuze uqale lo mkhuba, vele uqale endaweni enokuthula ngaphandle kweziphazamiso futhi ugxile ekutheni uphefumule ngenkathi ugcina ijubane elincane, eliqinile. Ungazami ukuguqula ukuphefumula, nje uqaphele njengoba uphefumulela ngekhala, futhi uzwe umoya ugcwalise amaphaphu akho. Exhale ngomlomo wakho bese uphinda. Kungasiza ukuba igama elingukhiye (i-mantra) liphindwe elikusiza ukuthi uvuselele lokho ofuna ukukwenza. Isibonelo, "phumula" noma "uzinze."
Hlanganisa
Ukuze lokhu kube yikhono eliwusizo ensimini, bese usebenzisa le nqubo ukunciphisa ngokuzenzekelayo ukukhathazeka nokuphazanyiswa uma udinga kakhulu (ngesikhathi sokucindezeleka komncintiswano noma ukuqeqeshwa), kufanele ube nomkhuba wokuzibandakanya ngokuvamile. Sebenzisa amaseshini okuqeqesha ukuze uzame amasu ahlukahlukeneko we-centering bese uthola okungcono kakhulu kuwe. Cindezela bese uqala 'ukugxila' kukho konke ukuphumula, isikhathi sokuphumula noma uma kukhona isikhashana esenzweni.
Le nqubo ihlose ukukugcina okwamanje, ikusize ukulahla noma yikuphi imithwalo oyiphetheyo mayelana nokukhathazeka , ukulindela, noma 'ukuthi-uma.' Uma uhlakulela impendulo yokuzithokozisa ngokuzenzekelayo, iyoshintsha indlela ozizwa ngayo ngalokho okwenzayo. Khona-ke, uzoba nokucindezeleka okuncane, ujabulele ukwenza futhi ngenxa yalokho, ube nempumelelo enkulu.
Imithombo:
> Ama-Biofeedback namasu okuphumuza ngcono ukuqhuba umnotho kubagijimi abade besikhathi eside., Imithi & Isayensi Yezemidlalo Nokuzivocavoca. 31 (5): 717-722, Meyi 1999.
> Izisekelo zezemidlalo nokuzivocavoca kwengqondo . URobert Stephen Weinberg, uDaniel Gould, u-4th Edition. 2007.