Wadatacce
- Rikicin yau da kullun na rayuwa yana barin mummunan tasiri akan alaƙar mu
- Lokacin da muka damu sai mu rasa ikon fahimtar abin da muke fuskanta
- 5-Tunani na kai-da-kai don tunkarar wadannan naƙasassun na kai
- Minti 5 Kai Tsaye
Dukanmu mun san alaƙar da babu makawa tana tafiyar da mu ta hanyar ɗimbin tausayawa, kuma ga kowane babban matsayi, a ƙarshe akwai ƙarancin da ke biyo baya. Dangantaka su ne rollecoaster, ba za su taɓa zama a ƙwanƙolin ko a ƙasan tudu ba har tsawon lokaci don kula da kowane irin daidaituwa. Idan wani ya karanta wannan bayanin kuma bai yarda ba to don Allah ku raba sirrin ku ga sauran duniya saboda ga kowa wannan shine gaskiyar da ba za a iya mantawa da ita ba na raba rayuwar ku da wani mutum.
Rikicin yau da kullun na rayuwa yana barin mummunan tasiri akan alaƙar mu
Duniyar zamani tana tafiya cikin hanzari wanda ba mu haɓaka cikin sauri ba don ramawa. Muna ci gaba da motsawa a daidai gwargwado hankalin mu ba shi da ikon aiwatarwa cikakke. Fuskantar wannan saurin yau da kullun yana barin mafi yawan abubuwan da ba za a iya sarrafa su ba na takaici, fushi, damuwa, rudani da tashin hankali waɗanda a hankali suna da ikon yin tasiri kai tsaye ga alaƙar mutum da na kusa da su. Wannan yana faruwa ba tare da fahimtar ainihin asalin ba kuma galibi yana haifar da rikici da faɗa. Sa'a a gare mu akwai motsa jiki da za mu iya shiga wanda zai iya taimakawa rage jinkirin duniyar da muke ciki yayin da a lokaci guda ke ba mu ƙwarewar da za mu iya jure wa waɗannan munanan abubuwan da aka bar mu a matsayin sakamako na hargitsi na yau da kullun.
Lokacin da muka damu sai mu rasa ikon fahimtar abin da muke fuskanta
Kwakwalwarmu tana aiki awa 24 a rana, kwana 7 a mako, kwana 365 a shekara. Kwakwalwa ba ta gushewa tana aiki ko da a cikin bacci don haka tana ci gaba da gudanar da ayyukan da ke kan hankalin mu da jikin mu ba tare da hutu ba. Babban aikin kwakwalwar ku shine don kare ku, kuma shine ilimin mu na farko, galibi, shine ke jagorantar halayen mu, tsinkaye, tunani da imani. Ganin illolin mu na farko sun kasance a cikin mu tun farkon wayewar dan adam, waɗannan illolin sau da yawa sun tsufa kuma ba sa iya ci gaba da duniyar da ke canzawa da sauri galibi ba a iya gane ta daga rana zuwa rana. Lokacin da aka gabatar da abubuwan ƙarfafawa ko abubuwan da ke cikin muhallin mu, tunani ya fara tafiya zuwa gaban da na gaba. Idan kwakwalwar ku "ta ɗan adam, ko ta zamani" ba ta san yadda za ta amsa ba, kwakwalwar ku "mai kogo ko na farko" tana ɗaukar nauyi, tana ƙoƙarin ramawa ta hanyar sakin abubuwan damuwa (Cortisol, Adrenaline) a cikin jinin ku.
Waɗannan hormones, maimakon taimakawa kamar yadda kwakwalwa ta nufa, suna da halin bayyana kansu cikin alamun da suka haɗa da gajeriyar numfashi, fushi, damuwa, tsoro, ɓarna, rudani da tarin sauran halayen da galibi ke haifar da mummunan sakamako. A takaice dai, da zarar an kunna, karkacewa ta fara farawa, a hankali yana jan hankalin mu cikin ramin da ba a sani ba inda ba mu da ikon fahimtar abin da muke fuskanta. Idan aka yi la’akari da dangantakar da ba ta karyewa tsakanin tunani da jiki, da zarar kwakwalwa ta kasance a cikin wannan ramin sai jiki ya yi aiki cikin daidaituwa, wanda ke haifar da ciwon kai, raɗaɗi, gajiya da sauran abubuwa masu ɓarna da yawa.
5-Tunani na kai-da-kai don tunkarar wadannan naƙasassun na kai
Idan wannan sauti ya saba, to a zahiri kai ɗan adam ne. Taya murna! Labari mai dadi shine akwai matakan da mutum zai iya ɗauka don yaƙar waɗannan naƙasassun naƙasasshe da kuma taimakawa wajen daidaita daidaiton mutum a cikin ruwa mai rikitarwa. Anan akwai wasu darussan 5-Minute mai sauƙi wanda kowa zai iya yi don murƙushe wutar tashin hankalin kwakwalwar mu ta farko babu makawa a ƙoƙarin ta na kare mu.
Waɗannan tunani na mintuna 5/aikin kai-da-kai saboda suna kai hari kan takamaiman yanki na kwakwalwar ku. Ana kiran wannan yanki Nucleus Accumbens. Yana da ɗan ƙaramin yanki a cikin kwakwalwa, amma yana da alaƙa mai ƙarfi ga lafiyar jikin mutum da walwala. Wannan yanki na kwakwalwa ne ke da alhakin samar da ajiya kuma ya saki duk abubuwan jin daɗin jin daɗi (Serotonin, Dopamine). Ainihin, shine dalilin da yasa muke da kyawawan halaye kwata -kwata.
Ta hanyar aiwatar da waɗannan darussan mintuna 5 akai-akai, babu shakka zaku gane tasirin da suke da shi akan lafiyar jikin ku da ta hankalin ku. Suna kama da babban abinci ga masu hankali, suna tabbatar da cewa yana aiki ta hanyar da zai amfani jiki da hankali.
Minti 5 Kai Tsaye
Wannan motsa jiki ne mai sauƙi na mintina 5 wanda aka yi niyya don ba da yanayin kwanciyar hankali da annashuwa. Wannan aikin, idan aka yi shi da kyau, daidai yake kuma yana da tasiri iri ɗaya a jiki kamar bacci na awanni 5. Ba lallai ba ne a faɗi, fasaha ce mai ƙarfi da kayan aiki mai mahimmanci don samun a cikin arsenal.
Lura: Kada kuyi wannan aikin yayin tuki ko aiki da manyan injina. Wannan babban aiki ne na ci gaban kai wanda aka yi niyya don ilimantarwa da jagorantar tafiya zuwa haɓaka kai. Wannan ba shawara ce ta likita ba. Idan kuna da wata damuwa ta likita, tuntuɓi likitan likitan ku nan da nan. Babban makasudin wannan aikin shine don tuntuɓar ayyukanku na ciki sannan kuma ku ƙara sanin yanayin ku na waje.
Da fatan za a bi waɗannan umarnin -
Na fara da ƙidaya kaina ta amfani da bayan hankalina don fara aiwatarwa, ɗaukar kowane mataki a hankali kamar yadda ake buƙata don cimma sakamakon da ake so. Na fahimci babu bukatar gaggawa.
5) Ina sane da kewaye na da muhallin mu. Ina sane da amfani da dukkan azanci 5. Ina jin ƙanshin iska, jin yanayin da nake ciki, jin yanayi na, ganin duniyar da ke kewaye da ni da ɗanɗana ciki na bakina.
4) Ba na jin matsayin jikina na zahiri (a zaune, a tsaye, a kwance), a maimakon haka, gaba ɗaya ina shakatawa kowane tsoka sashi na jiki lokaci guda. Ina farawa da ƙafafuna kuma ina aiki ta hanya zuwa saman kaina.
3) Ina jin yanayin numfashina kuma yana ba ni kwanciyar hankali saboda yana da rhythmic da syncopated (A ciki da waje, mai zurfi da jinkiri, numfashi ta amfani da ciki na).
2) Ina jin fatar ido na yayi nauyi (Ina kuma jin hankalina yana nutsewa cikin duniyar da ke kewaye da ni da sannu a hankali tare da sauran jikina). Na sami cibiya ta kuma babbar mafaka ce mai ban mamaki daga duk abin da nake yi a wajen wannan wuri na musamman.
1) Idanuwana na rufewa saboda ina so in sami cikakkiyar nutsuwa da nutsuwa cikin nutsuwa. Ina so in nutsad da kaina gaba daya in bar duniyar waje a baya.
0) Ina cikin barci mai zurfi.
Na yi shiru na mintuna 5; Ba na magana ko saurare ko yin komai kwata -kwata. Kawai mintuna 5 na cikakken shiru da hankali mai kyau.
Lokacin da nake shirin fitowa, sai na fara kirga kaina. Ana zuwa cikin nutsuwa, a hankali kuma a hankali (har yanzu yana cikin jin daɗi, sake zagayowar numfashi da gangan: A ciki da waje, mai zurfi da jinkiri, numfashi ta amfani da ciki na)
1) Ina zuwa sannu a hankali, cikin nutsuwa kuma a hankali (Ba na gaggawa kuma kada ku yi sauri wannan matakin)
2) Na bar kaina in koma cikin bacci mai zurfi, kamar yadda nake so, zurfin yadda nake so
3) Ina kawo kwanciyar hankali yayin da na fara dawowa, da sanin zan yi amfani da wannan natsuwa don ciyar da ni gaba a rana bayan wannan aikin
4) Na ja dogon numfashi na saki
5) Ina buɗe idanuna, a farke kuma ina jin daɗi
Karshe take
Kuna iya maimaita wannan aikin sau da yawa kamar yadda kuke so yayin rana. Raba shi ga duniya, saboda lokacin da kuke rabawa yana nuna muku kulawa. Koyaushe zama mai ban mamaki da ban mamaki.