Amasu ama-5 wokuzama ukuphupha kukaLucid

-Delile

• Umlando
• Ungaphupha kanjani nge-lucid
• 1. Ukuhlolwa kwangempela
• Ukuhlolwa kwangempela, landela lezi zinyathelo izikhathi eziningana zosuku:
• 2. Phinda ulale (WBTB)
• Ku-WBTB:
• 3. Ukwenziwa kwe-Mnemonic kwamaphupho amahle (MILD)
• Ukuze usebenzise inqubo ye-MILD:
• 4. Ukugcina iphephandaba
• 5. Ukuphupha okuhle okuqalisiwe (WILD)
• Uvuka kanjani
• Zama izindlela ezilandelayo ukuvuka ephusheni elihluzekile:
• Izinzuzo
• Nqoba amaphupho amabi
• Yehlisa ukukhathazeka
• Thuthukisa amakhono emoto
• Izexwayiso
• Ukubonana nodokotela nini
• Okubalulekile

Ukuphupha kukaLucid kulapho wazi ngesikhathi sokuphupha. Lokhu kwenzeka kakhulu ngesikhathi sokulala kwamehlo okusheshayo (i-REM), isigaba sokulala sephupho.

Kulinganiselwa ukuthi amaphesenti angama-55 abantu bake baba nephupho elilodwa noma amaningi anempilo empilweni yabo.

Ngesikhathi sephupho elinenzuzo, uyazi ukuthi uyazi. Kuyindlela yokwazisa, noma ukuqwashisa ngokuqwashisa kwakho. Imvamisa, ukuphupha okuhle kuyakuvumela ukuthi ulawule okwenzekayo ephusheni lakho.

Umlando

Eminyakeni engama-20 edlule, isazi sokusebenza kwengqondo uDkt.Stephen LaBerge ube yivulandlela yocwaningo oluphuphile. Akagcinanga nje ngokusungula enye yezindlela ezithandwa kakhulu zokuphupha, kepha uhole izifundo eziningi zesayensi ngale ndaba.

Umsebenzi kaLaBerge usize abacwaningi ukuthola izinzuzo zokwelapha zokuphupha okuhle. Kungaba wusizo ekwelapheni izimo ezinjenge-PTSD, amaphupho amabi aphindaphindwayo nokukhathazeka.

Ukuphupha kukaLucid kuvame ukwenzeka ngokuzenzekelayo. Kodwa-ke, kungenzeka ukuthi ufunde ukuthi ungalisebenzisa kanjani iphupho ngezindlela ezahlukahlukene.

Ungaphupha kanjani nge-lucid

Amasu okuphupha kaLucid aqeqesha ingqondo yakho ukuthi uqaphele ukwazi kwakho. Futhi zenzelwe ukukusiza ukuthi uphinde uthole noma ugcine ukuqonda njengoba ungena ebuthongweni be-REM.

1. Ukuhlolwa kwangempela

Ukuhlolwa kwangempela, noma ukuhlola ngokoqobo, kuyindlela yokuqeqeshwa kwengqondo. Kwandisa ukuqaphela ngokuqeqesha ingqondo yakho ukuthi ikwazi ukuqaphela kwakho.

Ngokusho, izinga lakho lokwazisa kabusha liyafana nasezigabeni zakho zokuvuka nokuphupha. Ngakho-ke, ukwazisa okuphezulu lapho uvukile kungaholela ekwazisweni okuphezulu lapho uphupha.

Lokhu kungahle kuhlobane ne-cortex yangaphambi kobuchopho, edlala indima ekuhlolweni kweqiniso nokuphupha okuhle. Ukuze uthuthukise ukubonwa kwakho, ungenza izivivinyo zangempela ngenkathi uphapheme.

Ukuhlolwa kwangempela, landela lezi zinyathelo izikhathi eziningana zosuku:

• Zibuze, “Ngabe ngiyaphupha?”
• Hlola indawo okuyo ukuqinisekisa ukuthi uphupha noma cha.
• Qaphela ukwazi kwakho nokuthi uhlanganyela kanjani nendawo ekuzungezile.

Ungasetha i-alamu njalo emahoreni amabili noma amathathu ukuzikhumbuza ukwenza isheke langempela.

Nazi izivivinyo ezingokoqobo ezivamile abantu abazisebenzisela ukuphupha kahle:

• Izibuko. Hlola ukucabanga kwakho ukuze ubone ukuthi kubukeka njengokujwayelekile yini.
• Izinto eziqinile. Cindezela isandla sakho odongeni noma etafuleni bese ubona ukuthi liyadlula yini. Abanye abantu bafaka iminwe yabo entendeni yesandla sabo esiphambene.
• Izandla. Bheka izandla zakho. Ingabe zibukeka zivamile?
• Isikhathi. Uma uphupha, isikhathi ewashini sizoshintsha njalo. Kepha uma uvukile, isikhathi ngeke sishintshe.
• Ukuphefumula. Lokhu kuhlolwa kweqiniso okudumile kuhilela ukucindezela ikhala lakho nokubona ukuthi uyakwazi yini ukuphefumula. Uma usakwazi ukuphefumula, uyaphupha.

Kunconywa ukuthi ukhethe isheke elilodwa leqiniso futhi ukwenze kaningi ngosuku. Lokhu kuzoqeqesha ingqondo yakho ukuthi iphindaphinde amasheke angempela ngenkathi uphupha, okungadala ukuphupha okuhle.

2. Phinda ulale (WBTB)

Phindela embhedeni (WBTB) kubandakanya ukufaka ukulala kwe-REM ngenkathi usazi.

Kunezinguqulo eziningi ze-WBTB, kepha cabanga ngale ndlela:

Ku-WBTB:

1. Setha i-alamu amahora amahlanu ngemuva kwesikhathi sakho sokulala.
2. Lala njengenjwayelo.
3. Lapho i-alamu ikhala, hlala imizuzu engama-30. Jabulela umsebenzi othulile njengokufunda.
4. Lala ulale.

Lapho ubuyela ekulaleni, uzoba sethubeni lokuba nephupho elihle. Ngenkathi uvukile, khetha noma yimuphi umsebenzi odinga ukuqapha okugcwele.

Ngokuya ngocwaningo ku, amathuba okuphupha okuhle axhomeke ezingeni lokuqapha hhayi emsebenzini othile.

3. Ukwenziwa kwe-Mnemonic kwamaphupho amahle (MILD)

Ngo-1980, uLaBerge wenza inqubo ebizwa nge-Mnemonic Induction of Lucid Dreams (MILD). Kwakungenye yezindlela zokuqala ezazisebenzisa ucwaningo lwesayensi ukudala amaphupho amahle.

I-MILD isuselwa ekuziphatheni okubizwa ngememori engaba khona, okubandakanya ukubeka inhloso yokwenza okuthile ngokuhamba kwesikhathi.

Ku-MILD, wenza inhloso yokukhumbula ukuthi uyaphupha.

Le ndlela ichazwe nguLaBerge nozakwabo ku.

Ukuze usebenzise inqubo ye-MILD:

1. Njengoba ulele, cabanga ngephupho elisanda kwenzeka.
2. Khomba "i-dreamignign," noma into engajwayelekile noma engajwayelekile ephusheni. Isibonelo yikhono lokundiza.
3. Cabanga ngokubuyela ephusheni. Vuma ukuthi i-dreamignign yenzeka kuphela uma uphupha.
4. Zitshele, "Ngokuzayo lapho ngiphupha, ngifuna ukukhumbula ukuthi ngiyaphupha." Phinda ibinzana ekhanda lakho.

Ungazijwayeza futhi UKUPHILA ngemuva kokuvuka phakathi kwephupho. Lokhu kuvame ukunconywa, njengoba iphupho lizoba elisha engqondweni yakho.

Ucwaningo lwango-2017 iphephabhuku Ukuphupha kunqume ukuthi inhlanganisela yokuhlolwa kweqiniso, i-WBTB, ne-MILD isebenza kahle kakhulu.

Ungahlanganisa i-WBTB ne-MILD ngokusetha i-alamu ukuze ivuke emahoreni amahlanu. Ngenkathi uvukile, jwayeza INGANE.

4. Ukugcina iphephandaba

Ukugcina iphephabhuku lamaphupho, noma idayari yokuphupha, kuyindlela ethandwayo yokuqalisa ukuphupha okuhle. Uma ubhala phansi amaphupho akho, uphoqeleka ukuba ukhumbule ukuthi kwenzekani ngesikhathi sephupho ngalinye. Kuthiwa ukukusiza uqaphele izimpawu zamaphupho futhi uthuthukise ukuqwashisa ngamaphupho akho.

Ukuze uthole imiphumela emihle, faka amaphupho akho ngokushesha nje lapho uvuka. Kunconywa futhi ukuthi ufunde iphephabhuku lakho lephupho kaningi.

5. Ukuphupha okuhle okuqalisiwe (WILD)

I-Wake-Initiated Lucid Dream (WILD) yenzeka lapho ufaka ngqo iphupho kusuka empilweni yokuvuka. Kuthiwa i-WILD isiza ingqondo yakho ukuthi ihlale iphapheme ngenkathi umzimba wakho uyolala.

Uzodinga ukulala phansi uphumule kuze kube yilapho uhlangabezana nemibono ye-hypnagogic, noma i-hallucination eyenzeka lapho usuzolala nje. I-WILD ilula, kepha kunzima ukuyifunda. Ukuzijwayeza amanye amasu wokungenisa aphuphayo kuzokwandisa amathuba akho WILD.

Uvuka kanjani

Kwesinye isikhathi, ungahle uthande ukuvuka ephusheni elihluzekile. Abaphuphi bakaLucid basebenzisa amasu ambalwa ahlukile.

Zama izindlela ezilandelayo ukuvuka ephusheni elihluzekile:

• Shayela usizo. Kuthiwa ukumemeza ephusheni lakho kutshela ubuchopho bakho ukuthi yisikhathi sokuvuka. Noma, uma ukwazi ukukhuluma ngokuzwakalayo, ungavuka.
• Cwayiza. Ukucwayiza ngokuphindaphindiwe kungasiza ingqondo yakho ukuthi ilungele ukuvuka.
• Lala ephusheni lakho. Uma uyazi ukuthi uyaphupha, hamba uyolala ephusheni lakho ukuze uvuke empilweni yangempela.
• Funda. Zama ukufunda uphawu noma incwadi ephusheni lakho. Lokhu kungenza kusebenze izingxenye zobuchopho bakho ezingasetshenziswanga ku-REM.

Izinzuzo

Kunobunye ubufakazi bokuthi ukuphupha okuhle kunemiphumela yokwelapha. Ukuphupha kukaLucid kungasiza abantu:

Nqoba amaphupho amabi

Kujwayelekile ukuba nephupho elibi njalo. Cishe abantu abadala abangamaphesenti angama-50 kuya kwangu-85 baba namaphupho amabi ngezikhathi ezithile.

Amaphupho amabi aqhubekayo, noma kunjalo, angadala ukucindezeleka nokukhathazeka. Zivame ukuhlotshaniswa ne:

• ukucindezeleka kwangemva kokuhlukumezeka (PTSD)
• ukudana
• ukukhathazeka
• ukucindezeleka
• ukuphazamiseka kokulala, njengokuqwasha
• imithi
• ukusetshenziswa kabi kwezidakamizwa

Ukuphupha kukaLucid kungasiza ngokuvumela umphuphi alawule iphupho. Ngokwengeziwe, lapho umphuphi azi ukuthi bayaphupha, bangabona ukuthi iphupho elibi alikho ngokoqobo.

Ukuphupha kukaLucid kuvame ukusetshenziselwa ukuthwebula izithombe (IRT). Ku-IRT, umelaphi kukusiza ukuthi ucabange ngephupho elibuhlungu elivela njalo elinendaba ehlukile, emnandi ngokwengeziwe.

Lapho isetshenziswa ngokwelashwa kokuziphatha kwengqondo (i-CBT), i-IRT ene-lucid dreaming induction ingasiza ekwandiseni ukulawulwa kwamaphupho.

Isifundo esincane se-2017 ku-Dreaming sihlolisise lo mphumela. Omakadebona bezempi abangamashumi amathathu nantathu abane-PTSD namaphupho amabi aphindaphindayo bathola i-CBT nge-IRT noma i-CBT kuphela. Iqembu elathola i-CBT nge-IRT lahlangabezana nokulawulwa okuphezulu kwamaphupho, okwanciphisa ukucindezeleka okubangelwa amaphupho amabi.

Yehlisa ukukhathazeka

Ucwaningo oluningi lwesayensi lugxile ku-PTSD nasekukhathazekeni okubangelwa yiphupho elibi. Kepha ngokobufakazi be-anecdotal, ukuphupha okuhle kunganciphisa ukukhathazeka okubangelwa ezinye izizathu.

Abantu bathi ukulawula amaphupho abo kubenza babhekane nezimo ezibenza bakhathazeke.

Thuthukisa amakhono emoto

Ukuphupha kukaLucid kungahle kuzuze ukuvuselelwa ngokomzimba. I-athikili ekwiMedical Hypotheses yabelana ngamakhono asebenza ngokwengqondo angakhuphula ikhono lomzimba lokukwenza.

Lokhu kuphakamisa ukuthi abantu abakhubazekile ngokomzimba bangazijwayeza amakhono emoto ngenkathi bephupha ngokunengqondo.

Ababhali be-athikili bacabanga ukuthi abantu abangenakho ukukhubazeka ngokomzimba bangasebenzisa ukuphupha okuhle ukuze bathuthukise namakhono emoto.

Izexwayiso

Ngokuvamile, noma iziphi izingozi zokuphupha okuhle zibangelwa amasu wokungeniswa.

Izici ezingezinhle zingafaka:

• Izinkinga zokulala. I-WBTB ne-MILD zibandakanya ukuvuka phakathi kwamabili. Lokhu kuphazamiseka kungenza kube nzima ukuthola ukuphumula okwanele, ikakhulukazi uma unesifo sokulala noma unesikhathi sokulala esingajwayelekile.
• Ukwehliswa esikhundleni. Ukuphazamiseka kokulala kungaholela ekunciphiseni amandla, noma umuzwa wokuthi abantu, izinto, nemvelo yakho akuyona into yangempela.
• Ukucindezeleka. Ukuphazamiseka kokulala kwamasu wokungeniswa kungakhuphula izimpawu zokudangala.
• Ukulala ukukhubazeka. Ukuphupha kukaLucid kungenzeka nokukhubazeka kokulala, okungaba kufushane kepha kwesabise. Futhi, izinkinga zokulala zingakhuphula ingozi yokukhubazeka kokulala.

Ukubonana nodokotela nini

Vakashela udokotela wakho uma uhlangabezana:

• amaphupho amabi kaningi
• amaphupho amabi aphazamisa njalo ukulala
• ukwesaba ukulala
• Ukuqubuka okubuhlungu
• izinguquko ezingokomzwelo
• izinkinga zememori
• inkathazo yokulala

Lezi zimpawu zingakhombisa i-PTSD, inkinga yezempilo yengqondo, noma inkinga yokulala. Udokotela wakho anganquma ukuthi ukwelashwa okuphupha nge-lucid kulungile yini kuwe.

Okubalulekile

Ukuphupha kukaLucid kwenzeka lapho wazi ukuthi uyaphupha. Imvamisa, ungakwazi ukulawula umugqa wendaba wephupho nemvelo. Kwenzeka ngesikhathi sokulala kwe-REM.

Uma isetshenziselwa ukwelashwa, ukuphupha okuhle kungasiza ekwelapheni izimo ezinjengamaphupho amabi aphindaphindiwe kanye ne-PTSD. Abaphenyi bacabanga ukuthi kungasiza nokuvuselelwa ngokomzimba.

Uma ungathanda ukuphupha kahle, zama amasu abhalwe ngenhla. Lezi zindlela zingaqeqesha ingqondo yakho ukuthi ikwazi ukwazi kwakho ngesikhathi sokulala. Kungcono ukubona udokotela wakho uma ucabanga ukuthi unenkinga yokulala, i-PTSD, noma olunye udaba lwezempilo yengqondo.