Ixesha lonyaka ngalinye lonyaka liqulathe a amandla awodwa kwaye unokufunda indlela yokuyisebenzisa ukuze uzuze. Kubugcisa obuthile, ihlobo ngumjikelo wamandla aqinileyo kunye ubuninzi bokudala. Ungasebenzisa la mandla ukuze qwalasela, andise kwaye ulungelelanise iindawo ezahlukeneyo zobomi bakho.
Qala ngoku. Sukujonga izizathu, qala namhlanje. Khangela amandla eli xesha lehlobo kwaye ukhuphe okuninzi kuyo. Jonga ngononophelo kwizinto ezintsha zobomi bakho ezithatha imilo kwaye zeziphi ezihambelana neenjongo zakho kunye neminqweno; ukuziphuhlisa kangangoko kunokwenzeka a enkulu ngcamango.
Qwalasela. Yazi ukuba zeziphi iindawo, izandi, ivumba kunye neendawo zendalo ezizisa uxolo, ukuzihlola okanye ukubonelelwa ngazo Iintshukumo ezilungileyoOku kuya kukunika isixhobo esilula xa uziva udidekile kwaye ufuna ukulungelelanisa ingqondo yakho. Kumnandi, kusimahla, kwaye kulula. Akukho ziphumo zibi.
Kutheni uqhelisela ukuqaphela yonke imihla ehlotyeni
Hlanganisa ingqalelo epheleleyo Njengesithethe esincinci sokuzikhathalela (phambi kokulala, xa uvuka okanye xa utshintsha imisebenzi) idibanisa izibonelelo ezilinganisiweyo: ngaphantsi. uxinzelelo kunye nentlalo-ntle enkulu, ugxininiso oluzinzileyo, kunye nobudlelwane obuhle nawe kunye nabanye. Indalo ikhulisa le miphumo: iyanciphisa i-cortisol, ikhuthaza ukucaca kwengqondo kwaye yondla unxibelelwano lweemvakalelo ngeemvakalelo zokumangala kunye nombulelo. Ukongeza, ukuhamba ngaphandle ngelixa uziqhelanisa nokuqonda kuyanceda amajoni omzimba kunye ukuphumla ebusuku.
Ezinye imithambo ehlotyeni
PhumaGxininisa ekukhanyeni okuninzi okubonelela ngexesha lasehlotyeni. Yinkqaye. Gxininisa kubushushu obuqinileyo behlobo. Yigcine kwinkumbulo yakho ngokunjalo. Yiva ingqele encinci yasehlotyeni, amanzi, impepho, kwasekuseni, okanye ubusuku obude kunye nangokuhlwa. Nika ingqalelo kwindlela oku kuyichaphazela ngayo ingqondo nomzimba wakho. Camngca ngezi mpawu nemiphumo engqondweni yakho. Emva koko, bakhumbule xa ufuna ukuziva ezo mvakalelo ngamaxesha anzima okanye angakhululekanga. Yidibanise ngemifanekiso okanye umculo okukhumbuza ezo mvakalelo.
Zama oku ngaphambi kwentlanganiso yakho yeshishini elandelayo. Thatha iifoto, urekhode izandi, wenze iividiyo-nantoni na ekukhumbuza ngokuzola kwehlobo. Zibeke kwi-iPod yakho okanye kwiselfowuni, kwaye umamele izihlandlo ezimbalwa ngemini kangangemizuzu eli-10 ubuncinane. Oku kuya kukunceda Phola ngamaxesha athile.
Ziqhelise ukukhumbula. Nika ingqalelo apho umzimba wakho kunye nengqondo yakho kwiimeko ozama ukuziphucula. Thatha inyathelo umva. Zibuze: Yintoni endiyicingayo, endiyenzayo okanye endivakalelwa ngayo? Ngaba ndiphazamisekile kuyo nayiphi na imeko ethile endifuna ukuyiphucula? Yiba nomfanekiso-ngqondweni weemeko. Sebenzisa i imvakalelo yokucaphuka njengekhefu lokuqhubeka nokwenza into ngobukho. Ziqhelise oku ngokwaneleyo ukuthumela ingqondo yakho umyalezo apho ufuna ukuya khona ngokuzenzekelayo kwezi ntlobo zeemeko.
Thatha uhambo ngeentsasa zasehlotyeni ezipholileyo. Ungaziqhelanisa nomdlalo owuthandayo, ofana nentenetya, ukuqubha... Vumela umoya opholileyo upholise ubushushu obugqithileyo kwimini yonke kwaye ukhuphe iziphumo zobushushu. uxinzelelo.
Fumana ulungelelwano phakathi kwengqondo nomzimba wakho nengqele kunye nobushushu. Yirekhode kwinkumbulo yakho kwaye uya kukwazi ukuyikhumbula nanini na xa uyifuna. Phefumla ngokunzulu emoyeni omtsha. Yiyeke ngena wena kwaye upholise umzimba wakho ukusuka ngaphakathi ukuya ngaphandle. Yiba nomfanekiso wakho uqukuqela emzimbeni wakho de uzive ukhululekile kwaye unamandla.
Imisebenzi yangaphandle yasehlotyeni (uluhlu olwandisiweyo)
Integra iifomati ezimfutshane kwaye imnandi, ilungele ulwandle, iintaba, okanye iipaki. Khetha i-1 okanye i-2 ngosuku:
- Ukuhamba ngengqondo kunye neemvakalelo zihamba ngeemvakalelo (izandi, amavumba, ukuthungwa, imibala).
- Ukucamngca kwangaphandle ukuhlala okanye ukuhamba; ziqhelise ukuthula kunye nokuphulaphula ngenyameko.
- U kuhamba imigqaliselo kunye neemvakalelo; ukubhala ngobuchule kwizicwangciso zendalo.
- ukuhlamba ehlathini (Shinrin-yoku) kunye nokuphefumla ngemithi ukuze uzive uphantsi.
- ukuskena umzimba ukulala engceni okanye esantini; ukuphumla kwezihlunu okuqhubekayo.
- Ukubukela izilwanyana zasendle (iintaka kunye nezinambuzane) ukuqeqesha ingqalelo evulekileyo.
- I-yoga yangaphandle, Tai Chi okanye Qigong njengokucamngca kwintshukumo.
- Qokelela amatye okanye amaqokobhe kunye nokwakha i-mandalas yendalo ngamagqabi okanye iintyatyambo.
- Ukunyamekelwa kwezityalo: Camngca ngomjikelo wentyatyambo okanye umthi okufutshane.
- Umthi Wanga kunye nokuhamba ngaphandle kweembadada ngokukhuselekileyo ukongezelela ukudibana nomhlaba.
- umboniso okhokelwayo iindawo ezolileyo; "amagqabi emlanjeni" ubuchule.
- Ukuphefumla ngomoya y ukucamngca kwelanga ukuhlakulela ububele bangaphakathi bokufudumala.
- Ukudibanisa namanzi (umlambo, ichibi okanye ulwandle) kunye nomdaniso okhululekileyo ozenzekelayo.
- Yitya ngokuqonda kunye nokucamngca mbulelo kwizinto ezilungileyo ebomini.
Ukunyameka kwengqondo, iiholide, kunye noqhawulo lwedijithali
Yenza ukungasebenzi izaziso, cwangcisa ixesha elingenasikrini kwaye wenze isivumelwano "sokuvala iifowuni" ngamaxesha okutya. Indawo yokuskrola nge ezinye iindlela ngaphandle kweintanethi (ukufunda, imidlalo yebhodi, iwotshi ye-alam ye-analog). Ngaphambi kohambo, nxibelelana neyakho ukufumaneka okulinganiselweyo, shiya iimpendulo ezizenzekelayo kwaye unike umsebenzi ongxamisekileyo. Yenza inkqubo ethambileyo: lala iiyure ezisi-7-8, faka amanzi, uphume phandle kwaye ugcine Imizuzu ye10 yokwenziwa kwemihla ngemihla.
Ukunciphisa ngokukhawuleza uxinzelelo lwengqondo: ubuchule be Udonga olumhlophe, ukuphefumla kwe-diaphragmatic, kunye nokubonwa kwamagqabi emlanjeni. Ezi zixhobo zisebenza njenge "qala iqhosha"Xa ingqondo ibaleka.
Indlela yokugcina izibonelelo emva kwehlobo
Isitshixo ngu rhoqo: Gcina intshukumo emfutshane (ukuphefumla, ukuhamba ngengqondo, okanye ukuskena umzimba) yonke imihla. Cwangcisa isikrini esincinci seveki "microvacations," kwaye ugcine a diario ukubethelela ukufunda kunye nombulelo. Nokuba imizuzu embalwa wenze kakuhle ugcine ukunikwa kwengqondo xa ubuyela kwisiqhelo.
Ihlobo libonelela ngendibaniselwano eyodwa yokukhanya, ubushushu, kunye nendalo ethi, xa isetyenziswe ngokufanelekileyo, ikhulise ugxininiso lwakho, ukuzola, kunye nobuchule. Ngokuhlakulela iindlela ezilula zokukhumbula, ukubhala amaxesha akho azolileyo, kunye nokunciphisa ingxolo yedijithali, uya kuba nakho ukonwabela ixesha lonyaka ngakumbi. ubukhulu kwaye uzise loo mvakalelo yobubanzi kubomi bakho bemihla ngemihla.
