Menene Sophrology?

Wadatacce

• Amfani da fa'idodi
• Fa'idodi dangane da bincike
• Yin fama da ciwo da damuwa
• Lafiya a lokacin daukar ciki
• Yadda ake aikatawa
• Yadda ake neman likitan fata
• Misalan dabarun sophrology
• Da sallama yaci gaba da bacci
• Saki tashin hankali
• Sarrafa numfashin ka
• Ka ji salama, kauna, da farin ciki
• Gani da jin azan
• Yi karamin hutu
• Tukwici
• Yi aiki tare da wasu kuma akan kanku
• Yi aiki akai-akai
• Maida hankali
• Createirƙiri sarari mai kyau
• Takeaway

Sophrology wata hanya ce ta shakatawa wacce wani lokaci ake kira da hypnosis, psychotherapy, ko kuma karin magani.

Sophrology an kirkireshi ne a cikin shekarun 1960 daga Alfonso Caycedo, wani likitan kwayar cutar kwalambiya wanda ya karanci ilimin mutum. Dabarar ta dogara ne da cakuda falsafar Gabas da Yamma waɗanda suka samo asali daga yoga, zuzzurfan tunani na Buddha, da Zen na Japan.

Sophrology yana amfani da fasahohi kamar:

• hypnosis
• gani
• tunani
• hankali
• motsa jiki
• m motsi
• wayewar kai

Sophrology yana ƙarfafa ci gaban mutum kuma yana koya muku rage gudu, sauƙaƙa, da shakatawa don kasancewa. Zai iya taimakawa tare da damuwa da ƙalubalen rayuwar yau da kullun tare da kasuwanci, kirkira, da ƙoƙarin motsa jiki.

Amfani da fa'idodi

Yawancin shaidu na yau da kullun suna tallafawa fa'idodin ilimin lissafi. Kwararrun masu bayar da rahoto sun ba da rahoton sun fi samun kwanciyar hankali, tabbaci, da farin ciki.

Hakanan ana amfani da ayyukan sophrology don:

• kula da ciwo
• yaƙi da tunanin tunani, musamman mai karɓar damuwa ko tunani mai tayar da hankali
• jin ƙarancin damuwa da damuwa
• mafi kyau maida hankali
• barci mai zurfi

Fa'idodi dangane da bincike

Akwai wasu shaidun kimiyya don tallafawa fa'idodin ilimin lissafi. Anan ga abin da wasu binciken kwanan nan suka ce.

Yin fama da ciwo da damuwa

Fasahohin sophrology na iya zama da amfani yayin hanyoyin likita waɗanda ke haifar da damuwa da rashin jin daɗi.

A cikin ƙarami tare da mahalarta 60, mutanen da ke fama da ciwon daji sun yi amfani da sophrology da ƙoshin lafiya yayin aiwatar da hanyoyin maganin rediyo.

Whoungiyar da ke tsunduma cikin shakatawa na kwantar da hankali sun nuna raguwa mai yawa a cikin damuwa da matakan ciwo. Wannan ya kasance kwatankwacin matakan su kafin aiwatarwa da kuma ƙungiyar kulawa waɗanda ba su sami magani ba.

An shiryar da mahalarta don mai da hankali kan numfashin su da kuma kyakkyawan tunani don samar da kwanciyar hankali na yanayin rashin lafiya.

Lafiya a lokacin daukar ciki

Ayyukan sophrology na iya amfanar matan da ke da ciki da jariransu.

Wani bincike na 2019 ya kammala cewa wani nau'in horon haihuwa akan haihuwa wanda ya hada da hanyoyin numfashi, Kegel, da Lamaze sunada tasiri mai kyau akan:

• lafiyar uwaye
• aikin ƙashin ƙugu
• ingancin rayuwa

Matan suna da mafi ingancin haihuwar mata da ƙananan matakan fitsarin haihuwa bayan haihuwa da zubar jini.

Yaran da aka haifa na iyaye mata waɗanda suka yi maganin sophrology sun sami ƙimar Apgar da nauyin jiki idan aka kwatanta da ƙungiyar kulawa.

Duk da yake waɗannan sakamakon suna da alamar rahama, ana buƙatar ci gaba da bincike kan tasirin ilimin lissafi a karan kansa.

Yadda ake aikatawa

Kuna iya yin sophrology da kanku ko kuma tare da ƙwararren likitan sophrologist. Masanin ilimin halayyar dan adam zai jagorance ku ta hanyar wasu atisaye da dabaru masu sauƙi waɗanda suka haɗu da matakan 12 na sophrology.

Wani zama na yau da kullun ya ƙunshi aikin numfashi, shakatawa na tsoka, da dabarun gani. Hakanan zaka iya amfani da motsi mai laushi.

Yawancin lokaci, waɗannan darussan sun haɗa da:

• kawo fadakarwa a sassa daban daban na jikin ku
• tara tsokoki da sake su
• kawo sanarwa ga jin dadi ko jin dadin da kake fuskanta

Masanin ilimin halayyar dan adam na iya kebanta da koyarwar ku domin inganta wani yanki na rayuwar ku. Wannan na iya haɗawa da:

• haɓaka haɓaka yayin ayyukan kirkira
• kula da annashuwa a cikin dangantakarku
• kara ilimin ku

Yadda ake neman likitan fata

Don neman likitan ilimin lissafi a yankinku, bincika gidan yanar gizon Federation Sophrology Federation. Idan baku iya samun wani a kusa ba, yawancin masana ilimin lissafi suna nan don zaman waya. Akwai bidiyo da yawa na bayani a kan layi, kuma za ku iya ɗaukar kwafin “Lifearfin Canza Rayuwa na Sophrology” na Dominque Antiglio.

Misalan dabarun sophrology

Kuna iya gwada wasu daga waɗannan darussan da kanku.

Da sallama yaci gaba da bacci

Kuna iya amfani da ilmin haruffa don yin bacci mai kyau. Yayin da kake kwance akan gado kana shirin yin bacci, ka sani:

• matsayin jikinka
• wuraren haduwa tsakanin jikinka da katifa
• wuraren da ke jikin fatarka waɗanda suke taɓa tufafinku ko mayafinku
• kowane jin dadi da ke tashi a jikinka

Saki tashin hankali

1. Duba jikinka ka lura da inda kake rike da tashin hankali.
2. Mayar da hankali kan barin kowane matsi.
3. Abu na gaba, sanya dukkan jikinku cikin damuwa ta matse dukkannin jijiyoyinku.
4. A kan shaƙar iska, saki tashin hankali.
5. Nuna yanayin tashin hankalin da ke motsawa daga jikinka ta hanyar launi mai duhu, kumfa, ko gajimare.

Sarrafa numfashin ka

1. Sanya hannayenka a cikin ciki kuma bi kowane numfashi yayin da yake motsawa cikin jikinka.
2. Bi kowane numfashi yayin shigarsa da fita ta hancinka. Jin ciki ya tashi ya faɗaɗa a hannunka yayin da kake shaƙa kuma ka matsa zuwa ga kashin bayanka yayin da kake fitar da numfashi.
3. Kula da numfashi daidai gwargwado ta sanya kowane numfashi daidai tsawon lokacin fitowar.
4. Sannu a hankali don ƙara ƙidaya ɗaya a cikin numfashin har sai ya zama ya ninka na tsawon ƙarfin shaƙar ninki biyu.

Ka ji salama, kauna, da farin ciki

1. Ka tuna lokacin da ka ji cikakken farin ciki.
2. Sanya wannan jin daɗin kwanciyar hankali da farin ciki. Bada shi damar wankan dukkan jikin ku.
3. Duk lokacin da hankalinka ya ɓace, dawo da shi zuwa ga wannan yanayin na ƙauna, farin ciki, ko kuma nishaɗi.

Gani da jin azan

1. Yi tunanin kanka a wurin da kuka fi so. Menene yayi kama a nan?
2. Yi amfani da dukkan azancinku yayin da kuke tuno da wannan wurin. Yaya iska ke ji a fata? Wani irin kamshi zaka ji? Yi tunanin duk abin da kake fuskanta. Kawo kowane wari, dandano, ko sauti a hankali daya bayan daya.
3. Yayin da kake shaƙar iska, yi tunanin cewa kana numfashi cikin raƙuman nutsuwa. Yayin da kuke fitar da numfashi, ku bar waɗannan jiye-tafiyen su motsa ko'ina cikin jikinku.

Yi karamin hutu

1. Arfafa jikinka, numfashi, da hankalinka cikin yini.
2. Sau ɗaya a kowace awa, ɗauki kimanin minti ɗaya don mai da hankali ga numfashi mai zurfi da yin nazarin jikinka don kowane tashin hankali.
3. Duba tare da tunanin ku kuma a hankali ku jagoranci kanku zuwa yanzu.
4. Duk lokacin da hankalinka ya ɓace, dawo da shi zuwa ga mahimmin halin yanzu. Wannan na iya hada da bin numfashin ka, jin sautuna a kusa da kai, ko lura da abubuwan jin dadi a jikin ka.

Gina wannan wayar da kanku yana da amfani a cikin rayuwar ku ta yau da kullun tunda kuna iya mai da hankali kan kuma haɓaka waɗannan abubuwan na zahiri, ji daɗin rai na kwanciyar hankali da nutsuwa yayin tafiyar ku ta yau.

Tukwici

Yi aiki tare da wasu kuma akan kanku

Duk da yake zaku iya koyo da kuma yin ilimin sophrology da kanku, masanin ilimin lissafi na iya taimaka muku ku zurfafa.

Kuma ko da kuna ganawa da malami, dole ne ku sanya aikin kanku idan kuna son ganin fa'idar sophrology.

Yi aiki akai-akai

Don ganin sakamako, yi aiki kowace rana. Yi la'akari da saita ƙararrawa don tunatar da kanku don bincika tare da kanku kuma ku sami lokaci don aikin ku.

Maida hankali

Sophrology na iya taimakawa tare da abubuwa da yawa a rayuwar ku, amma kuna iya samun fa'ida don taƙaita mahimman abubuwan ku. Zaɓi aƙalla abubuwa uku da kuke son aiki a kansu ko haɓakawa, kuma saita niyya daidai da su.

Createirƙiri sarari mai kyau

Yayin dogon zama, zaɓi saitin da yake tsit kuma ba mai raba hankali. Don tabbatar da jin daɗi a jikinka, yi amfani da matashin kai da bargo don sa kanka cikin kwanciyar hankali.

Takeaway

Kuna iya yin ilimin lissafi a cikin kamar mintuna 15 a kowace rana. Idan aikin yayi kira zuwa ga neman nutsuwa a cikinku, sanya sophrology a matsayin wani yanki na aikinku na yau da kullun. Gwada dabarun na akalla 'yan makonni. Wannan yana ba ka lokaci ka ga irin tasirin da aikin yake da shi a rayuwarka.

Zai fi kyau a nitse sosai a cikin aiki ɗaya maimakon ɗagawa gaba da gaba tsakanin fasahohi daban-daban.

Sadaukarwa da jajircewa sune mahimman fannoni na kowane irin ci gaban kai. Ka tuna cewa mai yiwuwa ba duka gado ne na wardi ba; 'yan ƙaya na iya yin makirci a kan tafiyarku, amma duk yana cikin aikin.

Yi farin ciki da aikin tunani na ciki da kuma damar komawa baya daga ci gaba da rayuwar zamani.

Idan kun ji kuna buƙatar taimako fiye da abin da wannan aikin ke bayarwa, ku nemi ƙwararren masanin lafiyar ƙwaƙwalwar.