Mantha athu akuchulukirachulukira kuposa masiku ano, koma amayi, makamaka, alibe nkhawa pamalingaliro awo - mliri kapena ayi. Wolemba wogulitsidwa kwambiri komanso wophunzitsira zamoyo (komanso mayi wocheperako) Gabrielle Bernstein ali ndi chizolowezi chodzisamalira. Pa gawo laposachedwa la hit family podcast Amayi Brain , motsogozedwa ndi Daphne Oz ndi Hilaria Baldwin, Bernstein adagawana njira zake zopumira, kusinkhasinkha, komanso kupuma panthawi yomwe ali yekhayekha.
1. Zoyambitsidwa ndi COVID-19? Yesani 'Kugwira Mtima' kapena 'Kugwira Mutu'
Hilaria Baldwin: Sindikadanena izi zikanakhala kuti sizinalipo kale, koma mwamuna wanga ali ndi zaka 35 osaledzeretsa. Ndipo ndi gawo lalikulu la moyo wathu. Wakhala akulankhula nane kwambiri za momwe [mliriwu] ulili wovuta kwa anthu omwe akugwira ntchito molimbika komanso akulimbana chifukwa ndiwowopsa pakali pano. Anthu ali okha. Moyo ndi wosiyana kwambiri. Anthu ataya ntchito. Ndi maupangiri ndi zidule ndi zida ziti zomwe mungapereke kwa anthu omwe akuvutika?
Gabrielle Bernstein: Ndi za kudzilamulira. Tikamaona kuti zinthu sizikuyenda bwino, timayambanso zizolowezi zoipa. Sindikunena mwanjira iriyonse kuti munthu woledzeretsa wazaka 35 azipita kukamwetsa. Iye sali. Koma angakhale akusewera ndi chakudya kapena kuchita sewero ndi TV kapena zinthu zina. Koma si iye yekha, ndi aliyense. Ngakhale anthu omwe sadzizindikiritsa okha omwe adazolowera. Tikamaona kuti sitingathe kulamulira, timagwiritsa ntchito zinthu zina—chakudya, kugonana, zolaula, zilizonse—kuti tigonjetse vutolo komanso kudzimva kuti tili osatetezeka. Apa ndipamene zida zodziwongolera zodzitetezera zimabwera.
Chosavuta ndikugwira. Pali kugunda kwa mtima ndi kukhudza mutu. Kuti mtima ugwire, mumayika dzanja lanu lamanzere pamtima ndi dzanja lanu lamanja pamimba panu ndipo mukhoza kutseka maso anu kwa kamphindi. Kenako, ingopumani mozama ndi pokoka mpweya, tambasulani diaphragm yanu ndipo potulutsa mpweya mulole kuti itsike. Pumirani mpweya. Tumizani mpweya mkati. Pamene mukupitiriza kupuma, nenani zinthu zofatsa ndi zachikondi ndi zachifundo kwa inu nokha. Ndine wotetezeka. Zonse zili bwino. Kupuma ndi kutuluka. Ndili ndi mpweya wanga. Ndili ndi chikhulupiriro changa. Ndine wotetezeka. Ndine wotetezeka. Ndine wotetezeka. Ingotengani mpweya womaliza ndikutsegula maso anu, ndiye mulole mpweyawo upite.
Mukhozanso kugwira mutu pamene dzanja lanu lamanzere liri pamtima ndipo dzanja lanu lamanja liri pamutu panu. Uku ndi kugwirizira kwakukulu kwachitetezo komanso. Chitani chinthu chomwecho. Ingopumirani nthawi yayitali kapena kunena Ndine wotetezeka kapena mverani nyimbo yomwe imakutonthozani kapena mverani kusinkhasinkha. Zingathandizedi.
Ndinenso wokonda kwambiri Emotional Freedom Technique (EFT). Kwenikweni acupuncture imakumana ndi chithandizo. Njira yosavuta yodziyesera nokha ndikugunda pakati pa pinky ndi chala cha mphete. Pali mfundo iyi apo ndipo mfundozi zimalimbikitsa ubongo wanu ndi mphamvu za meridians kuti zitulutse mantha osadziwika bwino, kupanikizika, nkhawa-zirizonse zomwe zingakhale. Choncho, mukaona kuti muli ndi mantha kapena mukugwedezeka ndipo mukumva kuti simukuwongolera, tchulani mfundoyi pakati pa chala chanu cha pinkiy ndi chala chanu cha mphete ndikugwiritsanso ntchito mawu omwewo. Ndine wotetezeka, ndili wotetezeka, ndili wotetezeka.
2. Ngati Izi Sizikugwira Ntchito, Yesani Njira Yotchedwa 'Rage Patsamba'
Bernstein: Izi kwenikweni zochokera mu ziphunzitso za Dr. John Sarno amene analemba zambiri za momwe thupi lathu liliri psychosomatic. Mchitidwe wa 'Rage pa Tsamba' ndi wosavuta. Ndikatero, ndimaimba nyimbo za mayiko awiri, zomwe zimalimbikitsa mbali zonse za ubongo wanu. Inu mukhoza kupita YouTube kapena iTunes kapena Spotify kupeza izo. Kenako, ndimakwiya kwa mphindi 20. Zimatanthauza chiyani? Ndimadzipatula ndekha, ndikuzimitsa choyimbira foni yanga, kuzimitsa zidziwitso zonse ndipo ndimakwiya patsamba. Ndikutulutsa. Ndimalemba zonse zomwe zili m'maganizo mwanga: Ndine wokwiya ndi zomwe zikuchitika. Ndadzikwiyira ndekha. Sindikukhulupirira kuti ndinanena izi pafoni. Ndine wokhumudwa kuti ndadya chinthu chimenecho. Ndimakwiya ndi nkhani zonse zomwe zikuchitika. Ndimangopenga. Rage pa tsamba . Mphindi 20 zikatha, ndimatseka maso anga—ndikumvetserabe nyimbo za mayiko awiriwa—ndipo ndimangomasuka. Kenako, ndikuchita kusinkhasinkha kwa mphindi 20.
Amayi ambiri amamva izi ndikuganiza, wononga, ndilibe mphindi 40! Chitani izi kwa nthawi yayitali momwe mungathere. Gawo lofunika kwambiri ndi ukali pa gawo la tsamba. Ngakhale mutha kungosinkhasinkha mphindi zisanu pambuyo pake, ndizabwino. Cholinga chake ndikutenga nthawi ndikutaya mantha anu ang'onoang'ono. Chifukwa tikapanda kulamulira ndipo tikufuna kubwereranso ku zizolowezi zosokoneza bongo, sitinakonze zinthu zosazindikira zomwe zikubwera kwa ife. Ndipo tonse tinabadwanso. Mabala athu onse aubwana akuyambika. Mantha athu onse odzimva kukhala osatetezeka akuyambika.
Daphne Oz: Kodi mumalimbikitsa 'kukwiya patsamba' chinthu choyamba m'mawa? Kapena tisanagone?
Bernstein: Ndithudi osati asanagone chifukwa simukufuna kudzipangitsa nokha. Musanagone ndi za kusamba kapena a yoga ndi , ndiko kusinkhasinkha m’tulo. Ndimakonda kukwiya patsamba 1 koloko. chifukwa ndi pamene mwana wanga akugona. Chifukwa chake, ndimatenga mphindi 40 pamenepo. Koma mukhoza kuchita m'mawa pamene mudzuka, nanunso, chifukwa ndikuyenera kuyeretsa. Chotsani mkwiyo wonsewo ndi mantha ndi nkhawa ndi nkhawa, ndiye yambani tsiku lanu.
Zoyankhulana izi zasinthidwa ndikufupikitsidwa kuti zimveke bwino. Kuti mudziwe zambiri kuchokera kwa Gabrielle Bernstein, mverani mawonekedwe ake aposachedwa pa podcast yathu , 'Amayi Brain,' ndi Hilaria Baldwin ndi Daphne Oz ndikulembetsa tsopano.
Zogwirizana: Nayi Momwe Mungathandizire Mwana Kuthana ndi Mantha Ake a Zilombo
