Uyicofa njani kwiiNzwa zakho ezi-5 zokufumana uXolo kwaye ubekhona

Umxholo

• 5 Senses Grounding Technique
• Inyathelo 1: Ubona ntoni?
• Inyathelo lesi-2: Ungaziva njani xa ukufutshane nawe?
• Inyathelo 3: Ngaba uve nantoni na?
• Inyathelo 4: Yintoni oyivumba okanye oyingcamlayo?
• Inyathelo 5: Musa ukulibala ukuphefumla.
• Kufuneka uzame nini le ndlela yokumisela?
• Olu qheliselo lokucinga lusebenza ngcono kubani?
• Unokulindela ukuvakalelwa njani emva koko?
• Uphengululo lwe

Ubuninzi bomxholo kumajelo eendaba ezentlalo kunye neendaba kwezi ntsuku kunokubangela ukuba amanqanaba oxinzelelo anyuke kakhulu kunye noloyiko kunye nexhala lokuhlala kwindawo yakho yentloko. Ukuba uziva ukuba oku kusenzeka, kukho inkqubo elula enokuthi ikwazi ukukubuyisela kulo mzuzu kwaye kude nesoyikiso esinokubakho. Obu "buchule bokumisa umhlaba" benzelwe ukuba uzise ingqalelo yakho ngoku, kukuncede ugxile kwindawo ekungqongileyo, kwaye ususe ingqondo yakho kuxinzelelo oluzayo. Njani? Ngokuzibandakanya zontlanu izivamvo zakho —ukuchukumisa, ukubona, ukujoja, ukuva nokungcamla. (Idibeneyo: Imizuzu engama-20 kwi-Yoga Ground Yoga Flow)

UJennifer M. Gómez, Ph.D., unjingalwazi oncedisayo kwisebe lezengqondo kunye noMerrill Palmer Skillman Institute for Child & Family Development kwiWayne State University uthi: . "Kufana nokukhululwa-ukutshintshela ukucima ukukhanya kulo lonke uxinzelelo kunye nokuba kwindawo yokuxoxa kunye nokuxhalabisa."

Ngokukodwa, ukucofa kuzo zontlanu izivamvo njengohlobo lwendlela yokubeka umhlaba kunokuzisa umzimba wakho kwimeko yokulwa okanye yokubaleka-xa inkqubo yakho yemfesane yovelwano ingena kuhambo olungaphaya, olunokubangela iimvakalelo zamandla, unxunguphalo, uxinzelelo, okanye ukonwaba, Utsho uRenee Exelbert, Ph.D., ugqirha wezengqondo kunye nomphathi osungula iZiko leMetamorphosis loTshintsho lwezeNgqondo nezeMpilo. Xa ukwimo yokuphakuzela, awusoloko unamandla okucinga ngokucacileyo, utshilo u-Exelbert. Kodwa ukuzisa ingqondo yakho kwizinto ozibonayo, izandi, kunye nevumba elikungqongileyo kunokukubuyisela kwimeko ezolileyo, ngokwasengqondweni nasemzimbeni.

Ngelixa unokucinga malunga nokubonayo, ukuchukumisa, ukuva, ukujoja, okanye ukungcamla nangayiphi na indlela, uGómez ucebisa ukulandela la manyathelo angezantsi kwisikhokelo esilula sokuqalisa.

Yizame ngokwakho kwixa elizayo xa uziva ukhathazekile, unexhala, okanye uxhalabile malunga nelizwe lehlabathi ngokuchanekileyo okanye ufuna nje ukuziva kutsha nje.

5 Senses Grounding Technique

Inyathelo 1: Ubona ntoni?

“Xa wothukile, zama ukucinga ngale nto uyibonayo phambi kwakho,” utshilo uGómez. Kubantu abakhe baxhwaleka (njengengcinezelo, ubuhlanga, ukuswelekelwa ngumntu abamthandayo, okanye ngamava omsebenzi obalulekileyo) kwaye banobunzima ekufumaniseni ukuba mabenze ntoni na okanye baziphathe njani, ukuqala ngento oyibonayo. iluncedo ngokwenene, kwaye yenye yeendlela zokufikelela ezilula ukufikelela, wongeza. Ungayitsho into oyibonayo ngokuvakalayo, entlokweni yakho, okanye uyibhale phantsi (lukhetho lomntu), kodwa ke jonga imibala, ukwakheka, kunye neendawo zonxibelelwano ezindongeni okanye emithini okanye kwisakhiwo osibona ngaphambili. yakho.

Inyathelo lesi-2: Ungaziva njani xa ukufutshane nawe?

Ukuchukumisa isihlahla sakho okanye ingalo yakho yindawo efanelekileyo yokukhaba umgca wokuchukumisa, mhlawumbi ngokurabha ingalo yakho okanye ukuyikhama, utshilo uGómez. Zama nokuchonga indlela avakalelwa ngayo amalungu omzimba awohlukeneyo. Ngaba amagxa akho ayabandakanyeka kwaye anyuke ngeendlebe zakho? Ngaba umhlathi wakho udibene? Ngaba ungazikhulula ezi zihlunu? Ngaba iinyawo zakho zityaliwe phantsi? Ingaba ukuthungwa komgangatho kuvakala njani?

Ukuchukumisa yinkqubo enezinto ezimbini kuba ungagxila ekuchukumiseni ulusu lwakho okanye ulusu lwakho luchukumisa umphezulu, utshilo. Njengoko ugxininisa kule ngqiqo, unokuqhubeka ucinga malunga nento oyibonayo phambi kwakho okanye phantsi kweenyawo okanye izandla zakho njengoko uziva ezo ndawo. Zive ukhululekile ukutsiba phakathi kokugxila kwinto oyivayo kunye nento oyibonayo. (Eyeleleneyo: Yintoni ekufuneka uyazi malunga ne-EFT Tapping)

Inyathelo 3: Ngaba uve nantoni na?

Izandi (kunye nendlela ozivayo ngayo) zinokwahluka kwaye ngamanye amaxesha zide zenze umfanekiso wentlungu edlulileyo, utshilo uGómez, yiyo loo nto ecebisa ukugxila kumbono kunye nokuchukumisa kuqala. Kodwa ukuba ukwindawo ezolileyo, zama ukuhlenga-hlengisa kwizandi ezikhuthaza ukuzola (ezi zinokwahluka kumntu wonke, kodwa khawucinge: iintaka ezintyilozayo ngaphandle okanye impahla yokuhlamba impahla iwela ngaphakathi) oko kunokukunceda ukubuyisela kulo mzuzu wangoku.

Ngaba ufuna uncedo? Umoya sisandi esimnandi sokucula nangaliphi na ixesha. Mamela impepho phakathi kwemithi, emva koko ujolise kwindlela evakalelwa ngayo xa uvuthuza kulusu lwakho, kunye nendlela wena nemithi ohamba ngayo, utshilo uGómez. Leyo yindlela elula yokungena kwiimvakalelo ezintathu ngexesha elinye.

Umculo unokukuzisa ngoku. Cinezela ukudlala kwingoma ezolileyo kwaye uzame ukwahlula ukuba zeziphi izixhobo ozivayo kwingoma, ucebisa.

Inyathelo 4: Yintoni oyivumba okanye oyingcamlayo?

Ivumba nezivamvo zokungcamla zidla ngokusetyenziswa ngabom ngakumbi, utsho uGómez. Unokugcina ikhandlela ebhedini yakho okanye utye i-snack xa uziva uxinzelelo lusondela okanye unengxaki yokubuya kwimeko yotatazelo.

"Xa ulahlekile ekubandezelekeni okanye uzama kanzima ukwenza iindlela zokumisa, kwaye ayisebenzi, into enokungena kwinkqubo yakho ngokukhawuleza inokunceda," kuchaza uGómez. Zama ukugcina iioyile ezifanelekileyo (okt i-lavender) ngebhedi yakho ukuba ufumanisa ukuba unengxaki yokulala. Thatha i-sniff xa uziva naliphi na ixhala okanye uxinzelelo oluzama ukuzinza ebusuku.

Inyathelo 5: Musa ukulibala ukuphefumla.

Ukunika ingqalelo kwi-inhales kunye nokuphuma kuhlala kusebenza ukuzisa ingqondo okomzuzwana, kodwa kunokuba luncedo ngakumbi njengoko kwangaxeshanye ugxile kwimvakalelo yakho. Ngokomzekelo, njengoko uphefumlayo, phawula izandi okanye ivumba lomoya. Ukuba kuthe cwaka, uGómez uthi ungamamela nesandi somphefumlo wakho singena siphuma empumlweni okanye emlonyeni. Unokucinga kwakhona nge-inhale yakho njenge-balm epholisayo ehamba emzimbeni, kwaye ucinge i-exhale yakho isuse yonke i-yuck, utshilo. (Izinto eziNxulumeneyo: Imithambo emi-3 yokuphefumla yokujongana noxinzelelo)

Kufuneka uzame nini le ndlela yokumisela?

Ngokwenene, ungazama le ndlela yokuqaphela naliphi na ixesha ucinga ukuba inokuba luncedo. UGómez ucebisa ukuba uhambe ngeemvakalelo zakho ezintlanu ebusuku xa uwedwa kwaye ekugqibeleni unexesha lakho lodwa lokushiya uxinzelelo lwemihla ngemihla. Kodwa unokuxhomekeka kule ndlela ngomzuzwana xa uqala ukuba nexhala (yithi xa ubukele iindaba okanye ubona ubundlobongela kumabonwakude okanye kwimidiya yoluntu). Xa oku kusenzeka, jika usuke kwiscreen (okanye nantoni na ekuchukumisayo) kwaye uqale inkqubo yenyathelo ngenyathelo ngentla, ujolise kuqala kwinto entsha oyibonayo.

Ungacinga ngayo njengesihlunu osakhayo, utshilo uGómez. Ziqhelise ukuhamba ngeemvakalelo ezintlanu kwaye uvavanye ukuba yeyiphi iodolo esebenza ngcono kuwe okanye yeyiphi ehambelana nawe kakhulu. Ekugqibeleni, inkumbulo yemisipha iya komelela kwaye iqale ngokuzenzekelayo ukudlala ngalo lonke ixesha uqala ukuziva ungonwabanga.

Olu qheliselo lokucinga lusebenza ngcono kubani?

U-Gómez no-Exelbert bobabini bathi abo banamava oxinzelelo, njengokuhlaselwa ngokwesondo okanye ubundlobongela bamapolisa okanye ubundlongondlongo, banokuzuza kakhulu kolu buchule bokwenza umhlaba. Kungenxa yoko le nto kunokuba luncedo ngakumbi ngoku, kuye nawuphina umntu ofakazela ubundlongondlongo bamapolisa kunye nokukhetha ixesha-lokwenyani kwiTV, kwaye ibangela ukuba baphinde baphile ngamava adlulileyo. “Kunokubakho amaxesha apho ukhe ube neeflashbacks, uhlobo lwemuvi ephinda idlala entlokweni yakho yomsitho omnye, ke nangona umsitho uyekile, unokuphinda uwuve ngathi umtsha,” ucacise watsho uGómez. "Ukucinga ngale nto uyibonayo, uyivayo, okanye uyayiva ingena kwinyani," kwaye uphume ekudlaleni kwakhona.

Nokuba awuzange ube namava okwenzakala, nangona kunjalo, obu buchule bokumisa bunokusebenza kuxinzelelo lwemihla ngemihla okanye amaxesha apho uncuma, njengaxa ulungiselela intlanganiso enkulu yomsebenzi okanye i-convo enzima, wongeza.

Unokulindela ukuvakalelwa njani emva koko?

Ngethemba, uloyiko oluncinci kwaye lukhululekile. Kodwa inokuthatha ukuziqhelanisa. Ubomi buzaliswe ziziphazamiso, njengakuyo nayiphi na indlela yokucinga, ukucofa ngokwendlela kwiimvakalelo zakho ezintlanu kunokuba lucelomngeni ekuqaleni. Kodwa kwenze ngokwaneleyo kwaye uyakuqonda ukuba kukangaphi kuza kuluncedo.

Khumbula nje: Kulungile ukuthatha ikhefu kwaye ugxile kuwe xa ingqondo nomzimba wakho uyidinga. Abanye abantu bayalibala ukuzinika imvume yokuphumla xa izinto ziziva zibi kakhulu, utshilo uGómez. Akukho mntu unokulungisa yonke into eyenzekayo ngoku, kodwa ukuthatha ixesha lokugxila kwimpilo yakho yengqondo yinto onokuyilawula. "Ihlabathi alizukubi nangakumbi ukuba uthatha isiqingatha seyure," utshilo.

Uphengululo lwe