Lokhu Kungase Kube Ihora-Long Savasana Usuke Waye Ukuthanda
Wake waba se- savasana ekupheleni kwekilasi le-yoga futhi nje lapho uzizwa uqala ukuphumula, uthisha wakho ubiza isikhathi? Uke wazibuza ukuthi isikhathi eside, isikhathi esijulile sokuphumula siyozizwa kanjani? Yini engayenza ezingeni lakho lokucindezeleka kanye nempilo yakho ngokujwayelekile? Nginamazwi amabili kuwe: i-yoga nidra.
Iyini i-Yoga Nidra?
Le nqubo yokuphumula / yokuzindla ivela eNdiya, kodwa, njengeningi le- yoga yanamuhla , ishintshiwe futhi isiNtshonalanga ihambisana nezidingo zabafundi banamuhla .
Nakuba i-yoga nidra ihunyushwa ngokuthi "ubuthongo buka-yogic," le ndlela ayikona ngempela ekungeneni okuhle. Ukuholwa ngezwi lomfundisi, ubona izinzwa emzimbeni wakho futhi ugxile ekuphefumuleni kwakho, ngenkathi (ngokufanele) esele esimweni sokuqwashisa okukhululekile ukuze ukwazi ukukhulula ukucindezeleka okujulile, okunye okungenzeka ukuthi awukwazi ngisho nokuwaqonda.
URichard Miller noRud Stryker yizona zothisha abavelele kakhulu be-yoga nidra abasebenza e-United States. Incwadi ka-Miller ka-2005 i- Yoga Nidra ichaza inqubo yakhe, esekelwe ekuhambeni nge- koshas , noma emathanjeni, ahlambulukile emzimbeni, ukuze afinyelele ngaphakathi kwangaphakathi, indawo enenjabulo nokuthula. Indlela kaMiller isetshenziselwe ukusiza abantu ababhekene nokusetshenziswa kabi kwezidakamizwa, ukucindezeleka, ukungabi namakhaya, kanye nokucindezeleka kokucindezeleka okuthunyelwe ngemuva (PTSD). Kusukela ngo-2005, uMiller wenza uhlelo lwe-Yoga olubizwa ngokuthi i-Integrative Restoration (iRest), lwabadala be-PTSD eWalter Reed Army Medical Center, lapho lisetshenziselwa khona, kanye nakwezinye izikhungo zempi ezengeziwe.
Iyini i-Yoga Nidra Class Like?
Ngisanda kuthatha isigaba esiphefumulelwe uRichard Miller ukuze ngibone i-yoga nidra. Sasiqale siyalwe ukuba siqoqe izinombolo ezimbalwa eziseduze namasaka ethu ukuze sikwazi ukunethezeka phakathi kokulala isikhathi eside-ukuza: i- bolster ngaphansi kwamadolo, ingubo yokulala , enye ingubo ngaphansi kwekhanda, kodwa nokho ingubo yesithathu njengendwanguzo.
Umcamelo wamehlo ungakhetha; kuwumqondo omuhle uletha owakho uma unayo. Ngemuva kwemizuzu engaba ngu-10 yokwelula okuyisisekelo ukukhulula izinto, safundiswa ukuba sihlale, siseduze phakathi kwezintambo zethu, futhi sivale amehlo ethu. Othisha bangasebenzisa amasu ahlukene ukugqugquzela ukuphumula, njengezingoma zokucula, ukudlala i-gong, noma ukumane nje bakucindezele ngezwi lezwi labo.
Indlela kaMiller iqala ngokugxila ekuzwayo emlonyeni wakho bese uhamba emzimbeni, uhamba phansi izingalo kuze kube seminwe bese ubuyela emzimbeni ukuze uhambisane nemilenze, uye endleleni eya ezinyaweni. Kuhlanganisa nokukhomba izinzwa eziphikisayo emzimbeni, njengokufudumala nokubandayo. Ukuzwa ngalunye kuzwakala ngokwehlukana bese kuthikanyekanye, okudinga ingqondo ukuba igxile futhi igcine ngomzuzu wamanje. Njengoba imicabango iphakama, ufunda ukuhlukanisa nabo ngokubhekana nombuzo othi "I". Ngokwesibonelo, uma ingqondo yakho ikhiqiza ingqondo, "Ngiyesaba," ubuza ukuthi ubani owenza umuzwa futhi obona umcabango, okungafani nokuphendula komzimba okwenziwe ngokwesaba.
Uthisha wami wathi akuyona into engavamile ukulala izikhathi ezimbalwa zokuqala ozizwa uphumule ngokujulile.
Naphezu kwenhloso yami engcono yokuhlala ngiphapheme, ngazizwa ngiqala ukuhamba ngokushesha. Ngesikhathi ngishukunyiswa izibongo zomfundi ovakashela isikhathi esithile kamuva, ngangingazi ukuthi sekudlule isikhathi esingakanani. Kwaba khona imizuzu eyishumi kuphela esele ekilasini. Phakathi naleyo mizuzu engu-10, ngazizwa ngikhululekile futhi ngiyazi ngaphezu kokujwayelekile, futhi ukulangazelela kwami i-savasana ende kwakwanelisekile kakhulu.
I-Yoga Nidra Self Practice ekhaya
I-Yoga nidra iyazikhokhela kahle ekhaya ngoba konke okudingayo kuyindawo enhle yokulala futhi izwi lomfundisi likuqondise. Uma ungenayo i-yoga evamile yezitolo, ungasebenzisa izinto onayo kakade endlini yakho ukuze kube nemiphumela efanayo.
Ukurekhoda komsindo kaRichard Miller ohola iRest kuyatholakala kalula, njengamanye amahlelo e-yoga nidra. Abantu abaningi bathola i-yoga nidra ukuba ibe yindlela efinyelelekayo yokuzindla, indlela yokuxazulula ukungezwani okuqoqiwe, nendlela yokuphulukisa amanxeba ajulile angokwengqondo. Kungasiza futhi ukuhlinzekela ukulingana okudingekayo ukubhekana nokucindezeleka kokuphila kwansuku zonke.
Imithombo:
UMiller, uRichard. I-Yoga Nidra: Ukuzijwayeza Okuzindla Ukuphumula Okujulile Nokuphulukisa . Umsindo True, Inc., 2010, 2005.