Iyini iSophrology?

-Delile

• Ukusetshenziswa nezinzuzo
• Izinzuzo ezisuselwa ocwaningweni
• Ukubhekana nobuhlungu nokukhathazeka
• Ukuphila kahle ngesikhathi sokukhulelwa
• Ungazijwayeza kanjani
• Ungamthola kanjani usolwazi
• Izibonelo zamasu we-sophrology
• Ngokuthula shayela ukulala
• Khipha ukungezwani
• Lawula umoya wakho
• Zizwe ukuthula, uthando, nenjabulo
• Bona ngeso lengqondo futhi uzizwe izinzwa
• Thatha ikhefu elincane
• Amathiphu
• Prakthiza nabanye futhi uwedwa
• Zijwayeze ngokungaguquguquki
• Izinhloso zokugxila
• Dala isikhala esinethezekile
• Ukuthatha

I-Sophrology iyindlela yokuphumula kwesinye isikhathi ebizwa ngokuthi yi-hypnosis, psychotherapy, noma i-complementary therapy.

I-Sophrology yadalwa ngawo-1960 ngu-Alfonso Caycedo, udokotela wezinzwa waseColombia owafunda ukwazi komuntu. Le ndlela isuselwa enhlanganisweni yamafilosofi aseMpumalanga nawaseNtshonalanga asuselwe ku-yoga, ukuzindla kwamaBuddhist, neZen yaseJapan.

I-Sophrology isebenzisa amasu afana nalawa:

• ukuluthwa
• ukubona ngeso
• ukuzindla
• ukucabanga
• izivivinyo zokuphefumula
• ukunyakaza okumnene
• ukuqwashisa komzimba

I-Sophrology ikhuthaza ukuthuthuka komuntu siqu futhi ikufundisa ukwehlisa ijubane, uthathe kalula, futhi uphumule lapho ukhona. Kungasiza ngezingcindezi nezinselelo zempilo yansuku zonke kanye nebhizinisi, ukudala, nokuzama kwezemidlalo.

Ukusetshenziswa nezinzuzo

Ubuningi bobufakazi be-anecdotal busekela izinzuzo ze-sophrology. Abasebenzi babika ukuthi bazizwa benokuthula okukhulu, bezethemba, futhi bejabule.

Imikhuba ye-Sophrology nayo isetshenziselwa:

• ukuphatha ubuhlungu
• ukulwa nokucabanga ngokweqile, ikakhulukazi imicabango ekhathazayo ekhathazayo noma ekhathazayo
• ukuzwa ukucindezeleka nokukhathazeka okuncane
• ukuhlushwa kangcono
• ukulala ngokujulile

Izinzuzo ezisuselwa ocwaningweni

Kunobunye ubufakazi besayensi obusekela izinzuzo ze-sophrology. Nakhu ukubuka okushiwo olunye ucwaningo lwakamuva.

Ukubhekana nobuhlungu nokukhathazeka

Amasu we-Sophrology angahle abe wusizo ngesikhathi sezinqubo zokwelashwa ezibangela ukucindezeleka nokungakhululeki.

Kancane nabahlanganyeli abangama-60, abantu abanomdlavuza basebenzise amasu we-sophrology kanye ne-hypnosis ngesikhathi senqubo ye-radiology yokungenelela.

Iqembu elenza izindlela zokwelashwa eziphumulele libonise ukwehla okukhulu emazingeni okukhathazeka nobuhlungu. Lokhu bekuqhathaniswa namazinga abo ngaphambi kwenqubo kanye neqembu lokulawula elingatholanga zindlela zokwelashwa.

Ababambiqhaza baqondiswa ukuthi bagxile ekuphefumuleni kwabo nasezinkumbulweni ezinhle ukukhiqiza isimo sengqondo esikhululekile se-hypnosis.

Ukuphila kahle ngesikhathi sokukhulelwa

Imikhuba ye-Sophrology ingazuzisa abesifazane abakhulelwe kanye nezinsana zabo ezisanda kuzalwa.

Ucwaningo lwango-2019 luphethe ngokuthi uhlobo lokuqeqeshwa kokubeletha kwe-sophrology olubandakanya izindlela zokuphefumula, iKegel, neLamaze lube nomthelela omuhle ku:

• impilo yomama
• umsebenzi we-pelvic floor
• izinga lempilo

Abesifazane babenezinga elingcono lokulethwa kwesitho sangasese sowesifazane namazinga aphansi okukhubazeka kokuchama ngemuva kokubeletha kanye nokopha.

Izingane ezisanda kuzalwa zomama ezenze ukwelashwa kwe-sophrology zazinezilinganiso eziphakeme ze-Apgar nezisindo zomzimba uma kuqhathaniswa neqembu elilawulayo.

Ngenkathi le miphumela ithembisa, kudingeka olunye ucwaningo ngemiphumela yesayensi eyedwa.

Ungazijwayeza kanjani

Ungenza i-sophrology uwedwa noma nge-sophrologist ofanelekayo. Isazi se-sophrologist sizokukhombisa ukuzivocavoca namasu athile alula enza amazinga ayi-12 e-sophrology.

Iseshini ejwayelekile iqukethe ukuphefumula, ukuphumula kwemisipha, namasu wokubona. Ungasebenzisa futhi ukunyakaza okumnene.

Imvamisa, lokhu kuvivinya kubandakanya:

• ukuletha ukuqwashisa ezingxenyeni ezihlukene zomzimba wakho
• ukuqina imisipha yakho nokuyidedela
• ukuletha ukuqwashisa emizweni noma emizweni ohlangabezana nayo

Isazi se-sophrologist singenza ngezifiso ukufundiswa kwakho ukuze kuthuthukiswe indawo ethile yempilo yakho. Lokhu kungafaka:

• ukuthuthukisa ukuhlushwa ngesikhathi semisebenzi yokudala
• ukugcina isimo sengqondo sikhululekile ebuhlotsheni bakho
• uqhubekisela phambili imfundo yakho

Ungamthola kanjani usolwazi

Ukuthola isazi sezolimo endaweni yangakini, hlola iwebhusayithi ye-International Sophrology Federation. Uma ungakwazi ukuthola umuntu oseduze, izazi eziningi zesayensi ziyatholakala ngezikhathi zefoni. Kunamavidiyo amaningi achazayo ku-inthanethi, futhi ungathatha nekhophi ye- "The Life-Changing Power of Sophrology" ebhalwe nguDominque Antiglio.

Izibonelo zamasu we-sophrology

Ungazama ezinye zalezi zivivinyo uwedwa.

Ngokuthula shayela ukulala

Ungasebenzisa i-sophrology ukulala kangcono. Ngenkathi ulele embhedeni ulungiselela ukulala, yazi:

• isikhundla somzimba wakho
• amaphuzu okuhlangana phakathi komzimba wakho nomatilasi
• izindawo esikhunjeni sakho ezithinta izingubo zakho noma amashidi
• umuzwa ngamunye ovela emzimbeni wakho

Khipha ukungezwani

1. Skena umzimba wakho bese uqaphela lapho ubambelele khona ekuqineni.
2. Gxila ekuyekeni noma yikuphi ukuqina.
3. Okulandelayo, hlanganisa wonke umzimba wakho ngokuqinisa yonke imisipha yakho.
4. Lapho ukhipha umoya, dedela ukungezwani.
5. Bona ngeso lengqondo konke ukungezwani okuphuma emzimbeni wakho ngendlela yombala omnyama, i-bubble, noma ifu.

Lawula umoya wakho

1. Beka izandla zakho esiswini sakho bese ulandela umoya ngamunye lapho uhamba emzimbeni wakho.
2. Landela umoya ngamunye lapho ungena futhi ushiya ngamakhala akho. Zizwe isisu sakho sikhuphuka futhi sandise isandla sakho njengoba uhogela futhi uqonde emgogodleni wakho lapho uphuma.
3. Gcina ukuphefumula kokubala okulinganayo ngokwenza ukuhogela ngakunye kubude obufanayo nobukhipha.
4. Kancane kancane qala ukwengeza isibalo esisodwa kumuntu okhipha umoya uze ube ubude obuphindwe kabili obudonswayo.

Zizwe ukuthula, uthando, nenjabulo

1. Khumbula isikhathi lapho uzwe injabulo ephelele.
2. Hlakulela lo muzwa wokuthula nenjabulo. Vumela ukuthi igeze phezu kwakho konke.
3. Ngaso sonke isikhathi lapho ingqondo yakho izula, yibuyisele kulo muzwa wothando, injabulo noma injabulo.

Bona ngeso lengqondo futhi uzizwe izinzwa

1. Zicabange usendaweni oyithandayo. Kubukeka kanjani lapha?
2. Sebenzisa zonke izinzwa zakho njengoba uletha le ndawo engqondweni. Uzwakala kanjani umoya esikhunjeni sakho? Yimaphi amaphunga owanukayo? Cabanga ngakho konke obhekene nakho. Letha iphunga ngalinye, ukunambitha, noma umsindo ngamunye engqondweni.
3. Njengoba uhogela, zicabange ukuthi uphefumula ngamagagasi okuthula. Njengoba ukhipha umoya, vumela le mizwa ukuba ihambe emzimbeni wakho wonke.

Thatha ikhefu elincane

1. Vulela umzimba wakho, umoya, nengqondo usuku lonke.
2. Kanye njalo ngehora, thatha cishe umzuzu ukugxila ekuphefumuleni ngokujulile nokuskena umzimba wakho nganoma yikuphi ukungezwani.
3. Ngena ngemicabango yakho bese uziqondise ngobumnene emuva kumzuzu wamanje.
4. Njalo lapho ingqondo yakho izula, yibuyisele endaweni lapho kugxilwe khona okwamanje. Lokhu kungafaka ukulandela ukuphefumula kwakho, ukuzwa imisindo ezungeze wena, noma ukubona imizwa emzimbeni wakho.

Ukwakha lokhu kwazi kuwusizo empilweni yakho yansuku zonke njengoba ukwazi ukugxila futhi uhlakulele le mizwa ebonakalayo, engokomzimba yokuthula nokuzola njengoba uqhubeka nosuku lwakho.

Amathiphu

Prakthiza nabanye futhi uwedwa

Ngenkathi ungafunda futhi usebenzise i-sophrology uwedwa, isazi sezinkanyezi singakusiza ujule.

Futhi noma ngabe uhlangana nothisha, kuzofanele ufake lo msebenzi uwedwa uma ufuna ukubona izinzuzo ze-sophrology.

Zijwayeze ngokungaguquguquki

Ukuze ubone imiphumela, zijwayeze nsuku zonke. Cabanga ukusetha i-alamu ukuze uzikhumbuze ukuthi ungena nini kuwe futhi wenze nesikhathi sokwenza kwakho.

Izinhloso zokugxila

I-Sophrology ingasiza ngezinto eziningi empilweni yakho, kepha ungakuthola kuwusizo ukunciphisa ukugxila kwakho. Khetha ubuningi bezinto ezintathu ongathanda ukusebenza kuzo noma obuthuthukisayo, bese usetha izinhloso ngokufanele.

Dala isikhala esinethezekile

Phakathi nezikhathi ezinde, khetha isilungiselelo esithule futhi esingenaziphazamiso. Ukuqinisekisa ukunethezeka emzimbeni wakho, sebenzisa imicamelo nezingubo zokulala ukuze uzikhululeke.

Ukuthatha

Ungenza i-sophrology ngemizuzu eyi-15 ngosuku. Uma umkhuba ukhanga ekufuneni kwakho ukuthula kwangaphakathi, yenza i-sophrology ibe yingxenye ejwayelekile yendlela yakho yokwenza. Zama inqubo okungenani amasonto ambalwa. Lokhu kukunika isikhathi sokubona ukuthi umkhuba unamuphi umthelela enhlalakahleni yakho.

Kungcono ungene ngokujule kumkhuba owodwa esikhundleni sokuphindela emuva naphambili phakathi kwamasu ahlukene.

Ukuzinikela nokubekezela kuyizici ezibalulekile kunoma yimuphi umkhuba wokuzikhulisa. Khumbula ukuthi kungahle kungabi ngumbhede wama-rose; ameva ambalwa angakuchoboza ohambweni lwakho, kodwa konke kuyingxenye yenqubo.

Jabulela inqubo yokubonisa kwangaphakathi nethuba lokuhlehla emuva ekuvuseleleni okuqhubekayo kwempilo yanamuhla.

Uma uzizwa udinga usizo olungaphezu kwalokhu okunikezwa yilo mkhuba, finyelela kuchwepheshe ofanele wezempilo yengqondo.