Ndicinga ukuba wonke umntu uyazi le ntlungu xa ulala embhedeni wakho emva kosuku olunzima, ukhangele idilesi kunye nephupha lokulala, kodwa ingqondo iyenqaba ukuphumla. Uphazamisekile ngolwazi, amava ukuba iingcamango zinyuka, zidibanisa kunye, zenza umonakalo. Ngenxa yoko, emva kokuchitha iiyure ezimbalwa, ulala ubuthongo kwaye ungabi nokulala ngokwaneleyo. Umntu wanamhlanje kufuneka afunde ukuphumla kuloo mijelo eqhubekayo yolwazi apho ehlala khona. Emva kokuba ufunde ukulawula iingcamango zakho kwaye ufunde indlela yokuphumla ngokufanelekileyo ngexesha elifanelekileyo kwaye uphonsa udoti ongafunekiyo entloko yakho, uya kwenza izigqibo ezininzi, ugcine uxinzelelo kunye nokuqwalaselwa kwimiba engqongqo kwaye ekugqibeleni, ufumane ukulala ngokwaneleyo kwaye uzive uvuyile yonke imini. Isixhobo salolu hlobo yi-yoga-nidra. Kwakhona kuthiwa "iphupha le-yogis".
I-Nidra-yoga yinxalenye yepratyahara, indlela yayo ukuyihoxisa ngokupheleleyo imbono yehlabathi langaphandle (iphunga, izandi, ukuvakalelwa). Ngexesha le nkqubo ithatha imizuzu engama-30-60. Kukholelwa ukuba iyure enye yokuphumla okunzulu ingathatha indawo yeeyure ezine zokulala ngokuqhelekileyo. Ngaloo ndlela, unokuchitha ixesha elincinci lokulala kwaye ngelo xesha ungaziva utyinekile, ujonge ngokukhawuleza nemicimbi ehleliweyo.
I-Yoga Nidra ibonakaliswa nabo banesifo esingapheliyo, ukukhathazeka, ukuxhalabisa, ukungabonakali kunye nezinye iimvakalelo ezimbi. Ungathabatha zonke iingqondo zakho phantsi kolawulo kwaye ufumane ukulinganisela nokuvisisana. Ewe, okokuqala ngento into engayi kusebenza kwaye iya kusebenza iya kufunwa, kodwa kwanele ngamanye amaxesha ukunika ixesha leeklasi, kwaye uya kufumana umphumo oyifunayo.
Yoga-nidra: izifundo
Konke okufunayo ukuqala iiklasi kuyindawo efudumele kunye noxolo. Yamkela i-pose ye-shavasana: imilenze idlwengulwe kancinci, iingalo zandiswa emzimbeni, iintende ziphendukele phezulu. Hlala phantsi njengoko ufanele uchithe kule ndawo, ungagudluli, ixesha elininzi. Qinisekisa ukuba awuyi kubanda kwaye awufuni ukuzifihla ngengubo. Phumla ngokupheleleyo, kodwa ungalibali ukuba awukwazi ukulala. Imisipha yodwa ikhululekile, kwaye ingqondo ilandela ukuphefumula, ihlola imeko yomzimba. Ngamazwi, uhamba ukusuka kwikona enye yomzimba wakho kwelinye, khangela ukuba akukho ukuxhatshazeka naphi na.
Funda ukuphulaphula, shiya ingqwalasela ukusuka kwelinye iphuzu ukuya kwelinye, uhlala kancinci kwindawo enye, uzivelele nganye indawo: amaqaqa, amadolo, iinqumlo, isinqindi, amahlombe, njl njl. Hlaziya imisipha yomzimba: imilomo, izihlathi, ebunzini, iinkophe, yonke le nto ihamba ngokuzenzekelayo ingabonakali ngathi, umsebenzi wakho uphelele ngokupheleleyo ukuxhatshazwa.
Kuya kuba mnandi ukutyelela ubuncinci kwiklasi ye-yoga ye-Widers okanye ufumane i-videotape yeeklasi kwiholo. Oku kuya kukunceda ukuba uqonde ngakumbi intsingiselo yale nkqubo.
Khawucinge nge-inhalation kunye nokuphuma, ukugxininisa ngokupheleleyo, ukulahla zonke iimvakalelo ezingenasidingo kunye neengcamango.
Yoga-nidra: umbhalo
Emva kokufezekisa ukuphumla okusemzimbeni ngokupheleleyo, unokuqhubeka ukuya kwisigaba esilandelayo: ukubonakala. Enyanisweni, uxelisa amaphupha, kodwa ukuba ephupheni senza ngokuqhelekileyo
Ukuzigqiba ngokupheleleyo kwiingcamango zakho, hamba kude nezinto ezikhoyo kwaye wenze ngokwakho. Emva kweseshoni yonyango olulolo hlobo, uya kuziva uzilile, uphume ngamandla omtsha, umnqweno wokudala nokwenza. Umsebenzi we-yoga nidra unokwenziwa ngexesha elifanelekileyo: ekuseni, ngemini, ngaphambi kokulala. Into ephambili kukuba ufumane ixesha lokufumana oku kwaye ufunde ukugxininisa, okokuqala oko kunzima, kuba asiqhelekanga ukuziphulaphula. Nangona kunjalo, emva kwezifundo ezimbalwa uza kuziva utshintsho olungcono.