Motheo o thusa baatlelete ho ntlafatsa ho tsepamisa maikutlo le ho boloka lihlooho tsa bona papaling
Haeba u bapala lipapali mme u kile ua ba le mokoetlisi au bolella hore u "roale hloohong," mohlomong u utloisisa kamoo ho leng bonolo kateng hore u ferekane ha u sa le tšimong. Papali e le 'ngoe e mpe, phoso e nyenyane, kapa phoso e bonolo e ka u beha bakeng sa ho sitisoa' me ea etsa hore u lahleheloe ke maikutlo. Ho na le mekhoa e mengata ea baatlelete ba ka sebelisang ho tsosolosa hape 'me ba leka ho khutlisetsa tlhokomelo ea bona morao ho seo ba se etsang, empa e' ngoe ea lintho tse bonolo ho e etsa le ho e tseba e bitsoa centering.
Motheo ke bokhoni bo sebetsang bo thusang baatlelete hore ba lule ba tsepamisitse mohopolo katlehong, ho qoba litšitiso, le ho boloka boitsebiso bo fosahetseng bo senya ts'ebetso. E ka thusa moatlelete hore a lule motsotso mme a tlohele mehopolo ea nakong e fetileng le e tlang, mathata le merero. Mokhoa oa ho sebetsa o sebetsa ka ho fokotsa tlhokomelo ea hau le ho lebisa tlhokomelo ho ntho e le 'ngoe ka nako le ho fokotsa menahano le litšitiso tse fapaneng.
Litsebi tsa kelello tsa lipapali hangata li khothalletsa hore baatlelete ba sebelise mekhoa ea ho ba thusa ho fokotsa khatello ea kelello le khatello ea kelello. Litsebo le mekhoa ena li lumella baatlelete ho ela hloko 'mele ea bona le ho phefumoloha le ho thusa ho lebisa tlhokomelo ea bona ho tsoa liketsahalong tse mpe kapa tse bakang matšoenyeho ho fihlela hona joale.
Boholo bo ka 'na ba utloahala eka bo bonolo, empa bo nka mosebetsi o mong le o mongata pele o fetoha tsebo e nepahetseng kapa thepa. Tsela ea ho qala mona.
Mekhoa ea Bohareng
Bokhoni ba pele le bo ka sehloohong ba ho tseba mokhoa leha e le ofe oa boithaopo ke bokhoni ba ho tsepamisa mohopolo ho phefumoloho.
Tšobotsi ena ea ho iketelletsa pele e kenyeletsa ho ela hloko ka hloko tlhaho e 'ngoe le e' ngoe ea ho phalla le ho tsoa moeeng le ho lemoha tšusumetso e 'ngoe le e' ngoe e hlahang ha moea o phalla le ka ntle ho mongobo le ha moea o tlatsa matšoafo. Ka phefumoloho e 'ngoe le sebapali se seng le se seng se ka lemoha maikutlo a mocheso, serame, lebelo la moea o phallang, tsela eo moea o tletseng matšoafo ka eona.
Ho qala ts'ebetso ena, qala feela sebakeng se khutsitseng u se na litšitiso ebe u lebisa tlhokomelo ea hau ho phefumoloha ha u ntse u boloka lebelo le tsitsitseng. U se ke ua leka ho fetola phefumoloho, feela ela hloko ha u ntse u phefumoloha ka nko, 'me u utloe moea o tlatsa matšoafo a hau. Exhale ka molomo oa hau mme u phete. E ka 'na ea thusa ho ba le lentsoe le ka sehloohong (mantra) hore le phete seo se u thusang hore u qale ho etsa seo u batlang ho se etsa. Ka mohlala, "phutholoha" kapa "tsitsa."
Itloaetse
E le hore sena se be tsebo ea bohlokoa tšimong, le ho sebelisa mokhoa ona ho fokotsa ho tšoenyeha le ho sitisoa habonolo ha u e hloka haholo (nakong ea khatello ea tlhōlisano kapa koetliso), u tlameha ho ba le tloaelo ea ho itlhakisa hangata. Sebelisa mananeo a koetliso ho leka mekhoa e sa tšoaneng ea centering mme u fumane se molemohali ho uena. Qetella 'me u' iketsetse 'nakong ea phomolo e' ngoe le e 'ngoe, nako ea ho phomola kapa ha ho e-na le khefu ka ketso.
Ts'ebetso ena e ikemiselitse ho u boloka hona joale, ho u thusa ho lahla thepa leha e le efe eo u nang le eona ka ts'ebeliso ea matšoenyeho , litebello, kapa 'eng-ifs.' Haeba u hlaolela karabo ea ho phomola ka boithaopo, e tla fetola tsela eo u ikutloang ka eona ka seo u se etsang. Joale, u tla ba le khatello e tlase, ho thabela ho etsa le ka lebaka leo, u atlehe haholoanyane.
Lisebelisoa:
> Mekhoa ea li-biofeedback le boithabiso ba ntlafatso ea maemo a ntlafetseng ho ntlafatsa moruo ho lihlopha tse tlase tsa maeto a malelele., Medicine & Science ka Lipapali le ho ikoetlisa. 31 (5): 717-722, May 1999.
> Motheo oa Lipapali le Boikoetliso ba ho Psychology . Robert Stephen Weinberg, Daniel Gould, Khatiso ea 4. 2007.