Filip Brož Mwanasikana wangu Ema akaberekwa musi wegumi nepfumbamwe waChikunguru. Kubva pakatanga pamuviri pemukadzi wangu, ndainyatsoona kuti ndaida kuvapo pakuzvarwa, asi pane kakubata bata. Ndakatambura newhite coat syndrome kubva ndichiri mudiki, kungoisa chete ndinowanzofenda kuna chiremba. Zvose zvandinofanira kuita ndezvekutarisa ropa rangu, fungidzira imwe nzira yemaitiro kana kuongorora, uye kamwe kamwe ndinotanga kudikitira, kurova kwemwoyo wangu kunowedzera uye pakupedzisira ndinopera kune imwe nzvimbo. Ndanga ndichiedza kuita chimwe chinhu pamusoro pazvo kwemakore akati wandei, uye muzviitiko zvakawanda kudzidzira nzira yekurangarira kunondibatsira. Mukutaura kwevasina basa, ini "ndinofema nepfungwa."
Ndagara ndichiedza kubatanidza ruzivo rwemazuva ano nehupenyu hunoshanda. Saka hazvishamise pandinoti ndinoshandisa iPhone yangu neApple Watch kana ndichidzidzira kungwarira. Nekudaro, ndisati ndasvika kune anoshanda maekisesaizi uye mashandisiro, zvishoma dzidziso nesainzi zvakarongeka.
Vanhu vazhinji vanofunga kuti kufungisisa uye maitiro akafanana achiri enzvimbo ye shamanism, imwe tsika tsika uye semhedzisiro kutambisa nguva. Zvisinei, inhema iyo yakasvibiswa kwete chete nemazana evanyori vakasiyana-siyana uye nyanzvi, asi pamusoro pezvose navanachiremba nemasayendisiti.
Tinogona kuburitsa pfungwa dzinosvika 70 mumaawa makumi maviri nemana. Isu tinogara tichifamba uye tine chimwe chinhu chekuita. Tinobata nemae-mail akawanda, misangano, kufona, uye kushandisa madhijitari mazuva ese, uye mhedzisiro yacho kugara uchishushikana, kuneta, kushaya hope, uye kunyange kuora mwoyo. Saka handidzidzisi kungwarira pandinenge ndashanya kwachiremba, asi kazhinji kazhinji pazuva. Pane chidzidzo chiri nyore: kana iwe uchida kunzwisisa kufungisisa, unofanirwa kuzvidzidzira.
Kufungisisa harisi chete izwi remazuva ano, sezvaringaite sekutanga kuona. Kufungisisa chiitiko chakananga chenguva ino. Panguva imwecheteyo, zvinoenderana chete newe kuti unotsanangura sei chinangwa chekufungisisa. Kune rimwe divi, munhu wega wega anofungidzira chimwe chinhu chakasiyana pasi peizwi rekufungisisa. Iwe zvechokwadi haufanirwe kuveura musoro wako semamongi echiBhudha kana kugara pacushion yekufungisisa munzvimbo yelotus, semuenzaniso. Unogona kufungisisa uchityaira mota, uchisuka ndiro, usati warara kana uri muhofisi chair.
Vanachiremba vekuMadokero vakatoisa misoro yavo pamwe chete makore makumi matatu apfuura uye vakaedza kuisa kufungisisa muhurongwa hwekugara kwehutano hwehutano. Kana vakaudza vamwe vavo muchipatara kuti vanoda kufungisisa nevarwere, vaigona kusekwa. Nekuda kweizvozvo, izwi rekuti kurangarira rinoshandiswa mazuva ano. Kungwarira ndicho chinhu chakakosha chemaitiro mazhinji ekufungisisa.
"Kufunga kunoreva kuvapo, kuona nguva iripo uye kusakanganiswa nezvimwe zvinhu. Zvinoreva kurega pfungwa dzako dzichizorora muchimiro chayo chekuziva, izvo zvisina tsarukano uye zvisiri zvekutonga, "anotsanangura Andy Puddicombe, munyori wechirongwa uye. Headspace application.
Tsvakurudzo yesainzi
Mumakore achangopfuura kwakave nekukurumidzira kukura kwemaitiro ekufungidzira, semuenzaniso magnetic resonance imaging. Yakasanganiswa nesoftware, neuroscientist inogona mepu yehuropi hwedu uye nekuiongorora nenzira nyowani. Mukuita, vanogona kuziva zviri nyore zviri kuitika kuuropi mumunhu asingadzidzisi kufungisisa, anotanga kana nyanzvi yenguva refu. Uropi hwakanyanya purasitiki uye hunogona kushandura hurongwa hwahwo kune imwe nhanho.
Somuenzaniso, maererano nokumwe kuongorora kuchangobva kuitwa neBritish Mental Health Foundation, 68 muzana yevanachiremba vose vakabvuma kuti varwere vavo vaizobatsirwa nokushandisa unyanzvi hwokufungisisa. Maererano neongororo iyi, izvi zvingabatsirawo varwere vasina dambudziko rehutano.
Izvo zvinozivikanwawo kuti kushungurudzika kune simba guru pahutano hwedu. Haisi nhau yekuti mamiriro ezvinhu anoshungurudza anokonzera kuwedzera kweropa, cholesterol mazinga uye inogona kutungamirira kukurohwa kana zvirwere zvakasiyana-siyana zvemwoyo. “Stress inokanganisawo masoja emuviri uye inoderedza mukana wekubata pamuviri. Kusiyana neizvi, kufungisisa kwakaratidza kuunza mhinduro dzekuzorora, uko kumhanyisa kweropa, kurova kwemoyo, kufema uye kushandiswa kweokisijeni kunodzikira, uye immune system inosimbiswa, "Puddicombe anopa mumwe muenzaniso.
Pane zvakati wandei zvakawanikwa nesainzi zvakafanana uye zviri kukura zvakanyanya gore rega rega. Mushure mezvose, kunyange munyori wehupenyu Walter Isaacson mubhuku rake Steve Jobs inotsanangura kuti kunyangwe muvambi weApple aisakwanisa kuita pasina kufungisisa muhupenyu hwake. Aigara achitaura kuti pfungwa dzedu hadzina kugadzikana uye kana tikaedza kudzinyaradza nemashoko kana nemishonga, zvinotonyanya kuipa.
Apple uye kufungisisa
Pakutanga, kwaingova nemapurogiramu mashoma muApp Store aibata nekufungisisa neimwe nzira. Kazhinji, zvaive zvakanyanya nezve mamwe manzwi ekuzorodza kana nziyo dzawairidza nekufungisisa. Akaita budiriro Headspace application, iyo yambotaurwa naAndy Puddicombe inomiririra. Aive wekutanga kugadzira webhusaiti Headspace.com muna 2010 aine chinangwa chekupa kufungisisa sechikamu chehurongwa hwekudzidzisa pfungwa. Vanyori vaida kubvisa ngano dzakasiyana-siyana pamusoro pekufungisisa uye kuita kuti zvive nyore kune veruzhinji.
[su_vimeo url=”https://vimeo.com/90758138″ width=”640″]
Izvi zvaive zvakanyanya nekuda kweapp yezita rimwechete reIOS ne Android, iro rakauya makore mashoma gare gare. Chinangwa chekushandisa ndechekushandisa mavhidhiyo ekuraira kutsanangura izvo zvekutanga zvekufungisisa, i.e. nzira yekuzvibata nayo, kuzviita uye, pakupedzisira, kuishandisa muhupenyu hwezuva nezuva. Ini pachangu, ini ndinonyatsoda iwo animations eapp uye nzira inotsanangurwa zvese. Kune rimwe divi, iyo application ndeyemahara kurodha, asi ingori gumi zvidzidzo. Iwe uchafanira kubhadhara kune vamwe. Zvadaro, iwe uchawana mukana wakazara kwete chete kune application, asiwo kune webhusaiti.
Imwe yekubata kune vamwe vashandisi inogona kuve mutauro. Iko kushandiswa kuri muChirungu chete, saka zvinosuruvarisa kuti haugone kuita pasina ruzivo uye kunzwisisa. Iwe unogona zvakare kumhanya Headspace pane yako Apple Watch, semuenzaniso wekukurumidza SOS kufungisisa. Chero nzira, idanho rakabudirira kwazvo iro rinonyatso kusuma iwe kune izvo zvekutanga zvekufunga.
Vadzidzisi chaivo
Kana iwe uchitsvaga emahara Tutorials, zvirokwazvo dhawunirodha kubva kuApp Store iyo Insight Timer app, iyo inoshanda panheyo yakafanana. Kana ukangosaina mahara, unowana mukana wemazana ezvidzidzo zvekuteerera. Mukushandisa, iwe unowana vadzidzisi vane mukurumbira pasi rose nevarairidzi vanodzidzisa nekudzidzisa nezvekufungisisa. Mukuwedzera kune kufunga, kune, semuenzaniso, vipassana, yoga kana kuzorora kuri nyore.
Insight Timer inogona zvakare kusefa kufungisisa uye maekisesaizi zvinoenderana nemitauro yenyika. Nehurombo, zvakadaro, iwe unongowana zvidzidzo zviviri muCzech, zvimwe zvese zviri muChirungu. Iyo app inosanganisirawo boka rezvigadziriso zvevashandisi, kufambira mberi kwekutevera, kugovana kana kugona kutaura nevamwe vadzidzi nevadzidzisi. Chakanakira ndechekuti haufanirwe kutsvaga mavhidhiyo uye zvidzidzo kumwe kunhu paInternet kana paYouTube, muInsight Timer une zvese mumurwi mumwe. Zvese zvaunofanirwa kuita kusarudza uye, pamusoro pezvose, dzidzira.
Ini zvakare ndinodzidzira yoga nguva nenguva. Pakutanga ndakaenda kumitambo yeboka. Apa ndakadzidza zvekutanga ndichitariswa zvakananga uye ndakazodzidzira kumba. Kupfuura zvese, zvakakosha kuti udzidze kufema zvakanaka uye kugona iyo yogic kufema. Ehe, kune akati wandei akasiyana masitaera eyoga anosiyana maitiro avo. Panguva imwecheteyo, hapana maitiro asina kunaka, chimwe chinhu chinokodzera munhu wese.
Ini ndinoshandisa yoga kudzidzira kumba iyo Yoga Studio app pa iPhone, mandinogona kuona seti yese kana kusarudza zvinzvimbo zvega. Izvo zvakare zvinobatsira kurovedza muviri neWatch a on neFitStar Yoga app. Ini ndinogona kuona zvinzvimbo zvega, izvo zvinonzi asanas, zvakananga pachiratidziro chewachi, kusanganisira nguva yakapfuura uye mamwe mabasa.
Tai Chi nokuda kweminwe
Unogonawo kufungisisa uchishandisa Misa purogiramu. Iyi imhosva yevagadziri kubva ku studio ustwo, kureva vanhu vakafanana vakagadzira mutambo unozivikanwa Monument Valley. Vakauya nepfungwa yekubatanidza hunyanzvi hwekurangarira uye maekisesaizi eTai Chi. Mhedzisiro ndeye kufungisisa application Imbomira, uko nekufambisa zvigunwe zvako pachiratidziri iwe unoyedza kudzikamisa pfungwa dzako uye kutora chinguva kuzorora kubva panguva yakabatikana.
Ingoisa chigunwe chako pachiratidziro wochifambisa zvishoma nezvishoma nedivi. Panguva imwecheteyo, unogona kuona kutevedzera mwenje welava pafoni, iyo inowedzera zvishoma nezvishoma uye inoshandura ruvara rwayo. Inobhadhara kutevera mirairo inoratidzwa, yakadai sokuderedza kana kuvhara maziso ako.
Iwe unogona zvakare kusarudza kuoma kwakaoma muzvigadziriso, zvichireva kuti lava chigamba hachizowedzera nekukurumidza uye uchafanirwa kutarisa kune yakadzama uye inononoka kufamba kwemunwe. Iyo application inosanganisirawo yakadzama manhamba ehuwandu hwekufungisisa kana nguva yakazara. Mumhanzi unoperekedzwa muchimiro chemhepo inovhuvhuta, rukova rwekugunun'una kana shiri dzinoimba zvakare mutambo unofadza. Nekuda kweizvi, iwe unogona kuzorora zviri nyore uye kuona kufungisisa kunoshanda.
Kana, kune rumwe rutivi, iwe uchingotsvaga manzwi ekuzorodza, ini ndinokurudzira Windy application. Panyaya yedhizaini uye magiraidhi, iyo yakabudirira kwazvo application ibasa remugadziri Franz Bruckhoff, uyo, akabatana nemuratidziri Marie Beschorner uye akahwina mubairo wekuHollywood munyori David Bawiec, akagadzira mifananidzo minomwe inoshamisa ye3D inogona kushandiswa kuzorora. . Panguva imwecheteyo, zvinoreva Windy ndezvechokwadi kwete mifananidzo, asi ruzha.
Nzvimbo imwe neimwe inoperekedzwa nekutinhira kwemvura, kutsemuka kwehuni nemoto wemusasa, kurira kweshiri uye, pamusoro pezvose, mhepo. Pamusoro pezvo, mimhanzi yacho yakagadzirirwa zvakananga mahedhifoni uye kunyanya kune yekutanga EarPods. Munguva yekuzorora kunoshanda uye kuteerera, unonzwa sekunge wakamira chaizvo munzvimbo yakapihwa uye mhepo yaivhuvhuta yakakupoteredza. Kazhinji hazvitendeseki izvo zvinogona kugadzirwa mazuva ano uye kuti ndeyechokwadi sei chiitiko chinogona kugadzira.
Iwe unogona kuteerera kune ruzha mune chero mamiriro ezvinhu, zvisinei nezvauri kuita. Uye zvakare, muApp Store, mune zvine hukama maapplication, unogona kusangana akati wandei mamwe maapplication ekuzorora kubva kumugadziri mumwe chete anoshanda pamusimboti mumwe chete. Vazhinji vavo vanobhadharwa, asi vanowanzoonekwa muzviitiko zvakasiyana-siyana.
Apple Watch uye Kufema
Kubva pakuona kwekufungisisa uye kungwarira, zvisinei, ini ndinogara ndakatakura yakanakisa app neni, kunyanya paruoko rwangu. Ndinoreva Apple Watch uye chimiro Kufema kwakauya pamwe neiyo itsva watchOS 3. Ndinoshandisa kufema kusvika kakawanda pazuva. Ndinofara kuti Apple yakafunga zvakare uye yakabatanidza Kufema nemhinduro yehaptic. Izvi zvinoita kuti kufungisisa kuve nyore, kunyanya kune vanhu vachangotanga nemaitiro akafanana.
Iwe unogona kuseta zviri nyore kuti inguva yakadii yaunoda "kufema" pawachi, uye iwe unogona kudzora frequency yako yekufemesa uye kufema paminiti pane ese ari maviri Watch uye iPhone. Ndinogara ndichibatidza kufema paWatch pandinonzwa sekunge ndave nezvakawanda zvekuita mukati mezuva. Chikumbiro chacho chakandibatsira kakawanda muimba yekumirira kwachiremba uye panguva yekuzvarwa kwemwanasikana wangu. Iyo haptic kurova paruoko rwangu nguva dzose inondiyeuchidza kuti nditarise chete pakufema kwangu, kwete pane pfungwa dziri mumusoro mangu.
Kune akati wandei maapplication akanangana nekufunga. Zvakakosha kuti usanyanya kufunga nezvekufungisisa, zvakafanana nekuchovha bhasikoro. Kugara nguva dzose kwakakoshawo, zvakanaka kushandisa maminetsi mashoma pazuva uchifungisisa. Kutanga hachisi chinhu chiri nyore kuita, kunyanya kana uri wekutanga. Ungafunga kuti hazvina maturo, asi kana ukatsungirira, mugumisiro wokupedzisira uchauya. Mapurogiramu ari pa iPhone uye Watch anogona kuve akakosha madhairekitori uye vabatsiri.
Ndatenda!
Chinyorwa chakanaka :-)
Ndinogona kungosimbisa izvo munyori wechinyorwa anonyora. Kufungisisa kunoita kuti vanhu varambe vachishingirira kushushikana uye kudzikamisa pfungwa. hapana chaunoda kufungisisa, asi muviri wako chete. Iwe haudi iwo mawachi eApple. Ndinokurudzira kumunhu wese. Ine incredible effect. Ndinokurudzira saiti
http://www.vesele-veci.sk/blog/archives/1139
Ndakaona pakachekwa perineum nekusonerwa kwakazoitwa naamai kekutanga, ndakabva ndangofendawo neropa, hameno kuti vana chiremba vanotombofunga kucheka kuzasi panguva yekusununguka. Saka rombo rakanaka uye ane hutano mwanasikana. Ngaave naamai nababa vakanaka, uye pamusoro pezvose, kutanga kwakanakisa muhupenyu, iwe wakatobhadhara risiti yekuunganidza marara. Ichi ndicho chinhu chekutanga icho nyika inofunga nezvayo mushure mekusununguka.
Eya, kunonzi kwakabatana zvikuru nokubereka kunoita mukadzi. Nzvimbo iri kumusana uye pa "mbudzi" yegynecological inonzi inoderedza nzira yekuberekwa kusvika ku30%, saka vanofanira kuita "gomba" neimwe nzira. Aiwa handisi nyanzvi, ndakangorangarira zvishoma zvandakaudzwa nemudzimai wangu tichitarisira mwana.
Chero zvazvingava, ndinobatana mukushuva kuti vose vave nehutano uye kuti mwanasikana anounza mufaro chete.
Cherechedza pakuberekwa: Zvinogona kuitika kuti kamwe kamwe vashandi vachange vachimhanya uye iwe hauzozivi zviri kuitika. Kupfuura zvose, dzikama. Vakazama kundipa macompresses aitonhora kuti ndisafenda saka ndakangovaudza kuti munhu wese angomhanya mhanya apa ndakashaya kuti chii chirikuitika, kuti ndichafenda chaive chekupedzisira. mupfungwa dzangu kana zviri kuitika kwandiri...
zuva nezuva.
Chinyorwa chinokatyamadza, ndingadai ndisina kuzvitarisira pano zvachose, ini ndinodawo kusanganiswa kwehunyanzvi hwemazuva ano nekufungisisa uye hutano, asi kashoma iwe unoverenga chimwe chinhu chakanaka pamusoro pazvo zvese mupakeji imwe. Uye kana zviri zvekufungisisa, ini zvakare ndinosimbisa, iwe unongoyedza wobva waona kuti hapana kudzokera shure, ndinokurudzira :)
Chinyorwa chakanaka. Ndichakurudzira http://www.stopbreathethink.org/ vhezheni yemahara yeHeadspace kana Calm. Izwi uye "kutungamira" hazvina kunaka sevakabhadharwa, asi zvakanaka.