Yadda Amfani da Mantra Mai Gudu Zai Iya Taimaka muku Buga PR

Wadatacce

• Bita don

Kafin in haye layin farawa a Marathon na London na 2019, na yi wa kaina alƙawarin: Duk lokacin da na ji kamar ina so ko ana buƙatar tafiya, zan tambayi kaina, "Za ku iya zurfafa ɗan zurfi?" Kuma muddin amsar ita ce eh, ba zan daina ba.

Ban taɓa amfani da mantra ba a baya. Mantras koyaushe yana kama da wani abu mafi dacewa da niyyar Instagram da yoga fiye da kalmomin da suka cancanci maimaita babbar murya (ko ma a kaina kawai). Amma a kowane marathon da zan yi tsere zuwa yanzu - London ita ce ta shida - kwakwalwata ta duba kafin huhu na ko ƙafafuna. Na san ina buƙatar wani abu don ci gaba da buga ni idan ina so in ci gaba da tafiya bisa manufa ta kuma yi tseren marathon sa'o'i huɗu, wanda zai zama lokaci mafi sauri na har abada.

Ba ni kaɗai nake amfani da mantra ba a Marathon na London. Eliud Kipchoge—ka sani, kawai ɗan tseren gudun fanfalaki mafi girma a kowane lokaci—ya saka mantra ɗinsa, “babu ɗan adam da ke da iyaka,” a kan munduwa; za ku iya ganin hotunan daga London, inda ya kafa sabon rikodin kwas na 2:02:37, lokacin azumi mai hauka na biyu kawai a matakin sa na rikodin duniya a Marathon na Berlin a cikin 2018 (Hakanan kuna iya ganin munduwarsa Hotunan daga ranar).

Marathon Marathon na Boston Des Linden yana amfani da mantra "natsuwa, kwantar da hankali, kwantar da hankali. Huta, shakatawa, shakatawa, "don zama a yankin a kan hanya. Shalane Flanagan wanda ya lashe tseren Marathon na birnin New York don gwajin Olympics shine "kisa mai sanyi." Kuma ƙwararriyar marathon Sara Hall ta sake maimaita "hutawa da mirgine" don kasancewa mai mai da hankali yayin tsere.

Masu ribar suna amfani da mantras saboda suna sa su tsunduma cikin gudu, in ji Erin Haugen, Ph.D., masanin ilimin halayyar dan adam da ke Grand Forks, ND. "Lokacin da kuke gudu, kwakwalwar ku tana ɗaukar ɗimbin bayanai: shimfidar wuri, yanayi, tunanin ku, motsin zuciyar ku, yadda jikin ku yake ji, ko kuna bugun hanzarin ku, da sauransu." Lokacin da ba mu ji daɗi ba, in ji ta, muna mai da hankali kan rashin kyau-yadda nauyin ƙafafunku ke ji ko kuma yadda iska ke da ƙarfi a fuskarku. Amma kimiyya ta nuna cewa mai da hankali kan hakan zai yi mummunan tasiri akan ƙimar ku da aka sani (yadda wani aiki ke ji). Haugen ya ce "Mantras yana taimaka mana mu shiga cikin wani abu mai kyau wanda ke faruwa ko kuma muna son faruwa." "Suna kuma fifita mu don gogewa ko lura da motsin zuciyar kirki wanda zai iya taimaka mana yin tunani sosai game da aikin da ke hannunmu."

Shin wasu kalmomi na iya zama da ƙarfi sosai, ko da yake, don taimaka muku gudu da sauri ko tsayi-ko duka biyun? Akwai ɗimbin kimiyya waɗanda ke goyan bayan ƙarfin magana da kai. Yana ɗaya daga cikin dabarun tunani (tare da hoto da saitin burin) wanda aka nuna don haɓaka juriya na ɗan wasa a cikin bincike fiye da tushe 100 da aka buga a cikin mujallar Magungunan Wasanni. Maganganun kai mai kyau kuma an danganta shi da ingantaccen aiki a cikin farkon meta-bincike da aka buga a cikin mujallar Ra'ayoyin akan Kimiyyar Ilimin Halitta. Maganar motsa jiki ta kuma rage yawan kuzarin da ake gani da kuma kara juriyar masu keke a wani binciken da aka buga a mujallar. Medicine & Kimiyya a Wasanni & Motsa Jiki (binciken da aka yi daga baya ya nuna cewa hakan ya kasance gaskiya ko da a cikin zafi).

Kimiyyar ba ta bayyana sarai, kodayake, musamman idan aka kalli masu gudu. Ta hanyar nazarin masu tseren ƙetare na koleji 45, masu bincike sun gano cewa sun fi dacewa su kai ga "zuwa" jihar-AKA wanda ya fi girma lokacin da jikinka ya ji da kyau-lokacin yin amfani da maganganun kai tsaye, bisa ga binciken da aka buga a cikin Jaridar Halayen Wasanni. Koyaya, yayin bin diddigin masu gudu 29 a cikin mil 60, ultramarathon na dare, magana mai motsa rai bai bayyana ya shafi aikin ba, bisa ga binciken da aka buga a ciki. Masanin ilimin halayyar dan adam. Duk da haka, bayanan bin diddigin wannan binciken sun gano cewa yawancin mahalarta sun sami maganganun kai da taimako, kuma sun ci gaba da amfani da shi bayan gwajin.

Hillary Cauthen, PsyC, memba na kwamitin zartarwa na Association for Applied Sport Psychology ta ce "Amfani da mantras yana da tasiri mai yawa kan lafiyar mutum, ta zahiri, da ta hankali." "Wannan ya ce, yana ɗaukar lokaci, niyya, da ci gaba da amfani da mantras don taimakawa wajen tasiri aikin mutum."

Duk lokacin da na yi tafiya cikin marathon - kuma na shiga cikin duk wanda na gudu, babu kunya a ciki - saboda kwakwalwata tana tunanin ina buƙatar tafiya. Amma ta hanyar tambayar kaina don in zurfafa zurfin zurfafa cikin karatun London, na yi gudun mil 20 kai tsaye. Tsinkaya, bayan ƙetare wannan alamar mil 20 (“bango” mai ban tsoro don yawancin marathon) na fara shakkar kaina. Duk lokacin da na rage gudu ko hutun tafiya, duk da haka, zan kalli agogona in ga lokacin da ya wuce yana kusanta da lokacin burina, sai in yi tunani, "zurfafa zurfafa." Kuma a kowane lokaci, Ina mamakin kaina ta hanyar ɗaukar taki. Yana da wahala, kuma a lokacin da na zagaya kusurwar St. James Park don ganin Fadar Buckingham mai nisan mita daga karshen ina so in yi kuka, amma koyaushe ina da ƙarin iskar gas a cikin tanki -isa ya ishe ni kan layin gamawa da isa ga burin marathon na sa'o'i huɗu tare da minti ɗaya da daƙiƙa 38 don tsira

Mantras na sirri ne kuma na yanayi. "Duba zurfi" ya yi mini aiki a lokacin wannan tseren; lokaci na gaba, Ina iya buƙatar wani abu daban don kiyaye ni motsi. Don gano abin da zai iya aiki a gare ku, "a matsayin wani ɓangare na shirye-shiryen tseren tunanin ku, ku yi tunani a baya ga ayyukan motsa jiki mafi tsanani daga horonku kuma ku yi bayanin yadda suka ci su," in ji Haugen. Ka yi tunanin sassan tseren da za ka iya kokawa—ahem, mil 20—kuma ka tambayi kanka, "Me zan iya ji a lokacin?" (Mai alaƙa: Muhimmancin Koyarwar * Hankali * Ga Marathon)

"Hakan zai iya sanya ku cikin ko kuna buƙatar wata sanarwa mai ƙarfafawa, kamar 'Ni mai ƙarfi ne, zan iya yin wannan' ko wani abu da ke taimaka muku karɓar rashin jin daɗi, kamar "wannan al'ada ce ga wannan ɓangaren tseren, kowa yana jin haka. yanzu, '"in ji Haugen.

Bayan haka, tabbatar cewa mantra ɗinku ya haɗu da sha'awar ku da manufar ku, in ji Cauthen. "Nemo motsin zuciyar da kuke son runguma a cikin yankin aikinku kuma ku haɓaka kalmomin da ke haifar da wannan ra'ayi," in ji ta. Fadi shi da ƙarfi, rubuta shi, saurare shi, rayu. "Kuna buƙatar yin imani da mantra kuma ku haɗa shi don fa'ida mafi kyau." (Mai Alaƙa: Yadda ake Yin Bimbini tare da Mala Beads don ƙarin fulaukaka Hankali)

Domin duk lokacin da kuke ciyarwa a ƙafafunku yayin gudu, kuna kashewa kamar yadda kuke kashewa. Horon tunani ya kamata ya zama mara hankali. Kuma idan zaɓin -da yin magana -wasu kalmomi kaɗan na iya taimakawa wajen ƙarfafa ku ko sanya shi jin ɗan sauƙi (koda kuwa tasirin placebo ne), wanene ba zai ɗauki wannan haɓaka ba?

Bita don