SD Dojavi
OSMRTNICE
PRETPLATA
PREMIUM
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Znate one scene iz američkih filmova, kad nakon što je otkriven zločin privedu 'usual suspects', odnosno uobičajene osumnjiče, pa ih poredaju rame uz rame? Da postoji okupljanje uobičajenih osumnjičenih za najčešće bolesti današnjice, na tom bi se hipotetskom postrojavanju, nema sumnje, našli stres i nesanica.

Protiv ta dva negativca svatko vodi bitku na svoj način, a u zadnje vrijeme mnogi posežu za metodom koja je bila popularna 1960-ih. Jeste li čuli za sofrologiju? Vjerojatno niste, jer s godinama je pala u zaborav, no 2019. ju je u fokus vratila Dominique Antiglio svojom knjigom 'The Lifechanging Power Of Sophrology'. Koliko će vam sofrologija uistinu promijeniti život ne bismo se usudili predviđati, no neke bi sofrološke trikove vrijedilo iskušati, barem kako bi provjerili zašto opet svi bruje o njoj.

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Što je uopće sofrologija? 'Znanost o svjesnosti u harmoniji', stoji na Antiglioničinoj stranici besophro, no kako mi nismo sophro to nam zvuči poprilično neodređeno. Malo guglanja i evo konkretnijeg objašnjenja: tehnika opuštanja nalik meditaciji i mindfulnessu koja kombinira mentalne i fizičke vježbe, tehnike disanja i vizualizacije.

Osmislio ju je  španjolski neurofizijatar Alfonso Caycedo nakon dugotrajnog izučavanja joge, budističke meditacije i japanske zen- tehnike kao vrstu dinamičke relaksacije, ali vas to zapravo uopće ne zanima, je li tako. Idemo biti konstruktivni pa prijeći na stvar, evo jedne jednostavne sofrološke vježbe koja bi trebala otkloniti štetne učinke izloženosti stresu, unijeti red u zbrkane misli te pomoći kod problema sa spavanjem.

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Potražite mirniji kutak, udobno se smjestite pa zatvorite oči. Duboko udahnite i zadržite dah nekoliko sekundi, istovremeno naprežući sve mišiće u tijelu, a zatim polako izdahnite i opustite mišiće. Osjetit ćete kako vam se tijelo opušta, a zajedno s njim trebao bi se opustiti i um.

Kako bi mu olakšali opuštanje, svu pažnju usmjerite na disanje. Dišite duboko, a istovremeno pokušajte vizualizirati neki pozitivan doživljaj. Prisjetite se trenutka iz prošlosti u kojem ste se osjećali sretno i ispunjeno. Na taj bi način vaša podsvijest negativnu percepciju trebala zamijeniti pozitivnom pa bi vas trebao preplaviti osjećaj smirenosti i opuštenosti.

Vježba bi trebala potrajati 10-15 minuta, a možete ju primijeniti i za opuštanje prije odlaska na počinak ili ako se probudite tijekom noći pa ne možete zaspati. Vježbanje bi s vremenom trebalo otkloniti ili ublažiti probleme poput manjka fokusa, razdražljivosti, promjena raspoloženja, napetosti, iscrpljenosti, podići samopouzdanje te smanjiti izglede za burnout sindrom.

 

 

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Znate one scene iz američkih filmova, kad nakon što je otkriven zločin privedu 'usual suspects', odnosno uobičajene osumnjiče, pa ih poredaju rame uz rame? Da postoji okupljanje uobičajenih osumnjičenih za najčešće bolesti današnjice, na tom bi se hipotetskom postrojavanju, nema sumnje, našli stres i nesanica.

Protiv ta dva negativca svatko vodi bitku na svoj način, a u zadnje vrijeme mnogi posežu za metodom koja je bila popularna 1960-ih. Jeste li čuli za sofrologiju? Vjerojatno niste, jer s godinama je pala u zaborav, no 2019. ju je u fokus vratila Dominique Antiglio svojom knjigom 'The Lifechanging Power Of Sophrology'. Koliko će vam sofrologija uistinu promijeniti život ne bismo se usudili predviđati, no neke bi sofrološke trikove vrijedilo iskušati, barem kako bi provjerili zašto opet svi bruje o njoj.

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Što je uopće sofrologija? 'Znanost o svjesnosti u harmoniji', stoji na Antiglioničinoj stranici besophro, no kako mi nismo sophro to nam zvuči poprilično neodređeno. Malo guglanja i evo konkretnijeg objašnjenja: tehnika opuštanja nalik meditaciji i mindfulnessu koja kombinira mentalne i fizičke vježbe, tehnike disanja i vizualizacije.

Osmislio ju je  španjolski neurofizijatar Alfonso Caycedo nakon dugotrajnog izučavanja joge, budističke meditacije i japanske zen- tehnike kao vrstu dinamičke relaksacije, ali vas to zapravo uopće ne zanima, je li tako. Idemo biti konstruktivni pa prijeći na stvar, evo jedne jednostavne sofrološke vježbe koja bi trebala otkloniti štetne učinke izloženosti stresu, unijeti red u zbrkane misli te pomoći kod problema sa spavanjem.

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Potražite mirniji kutak, udobno se smjestite pa zatvorite oči. Duboko udahnite i zadržite dah nekoliko sekundi, istovremeno naprežući sve mišiće u tijelu, a zatim polako izdahnite i opustite mišiće. Osjetit ćete kako vam se tijelo opušta, a zajedno s njim trebao bi se opustiti i um.

Kako bi mu olakšali opuštanje, svu pažnju usmjerite na disanje. Dišite duboko, a istovremeno pokušajte vizualizirati neki pozitivan doživljaj. Prisjetite se trenutka iz prošlosti u kojem ste se osjećali sretno i ispunjeno. Na taj bi način vaša podsvijest negativnu percepciju trebala zamijeniti pozitivnom pa bi vas trebao preplaviti osjećaj smirenosti i opuštenosti.

Vježba bi trebala potrajati 10-15 minuta, a možete ju primijeniti i za opuštanje prije odlaska na počinak ili ako se probudite tijekom noći pa ne možete zaspati. Vježbanje bi s vremenom trebalo otkloniti ili ublažiti probleme poput manjka fokusa, razdražljivosti, promjena raspoloženja, napetosti, iscrpljenosti, podići samopouzdanje te smanjiti izglede za burnout sindrom.

 

 

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Samo deset minuta protiv stresa i za lakši san? Gotovo zaboravljena tehnika opuštanja ponovno je veliki hit, iskušajte ju odmah, nije nimalo teško!

Piše Tea Sumić Miletić
28. veljače 2020. - 17:02
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Znate one scene iz američkih filmova, kad nakon što je otkriven zločin privedu 'usual suspects', odnosno uobičajene osumnjiče, pa ih poredaju rame uz rame? Da postoji okupljanje uobičajenih osumnjičenih za najčešće bolesti današnjice, na tom bi se hipotetskom postrojavanju, nema sumnje, našli stres i nesanica.

Protiv ta dva negativca svatko vodi bitku na svoj način, a u zadnje vrijeme mnogi posežu za metodom koja je bila popularna 1960-ih. Jeste li čuli za sofrologiju? Vjerojatno niste, jer s godinama je pala u zaborav, no 2019. ju je u fokus vratila Dominique Antiglio svojom knjigom 'The Lifechanging Power Of Sophrology'. Koliko će vam sofrologija uistinu promijeniti život ne bismo se usudili predviđati, no neke bi sofrološke trikove vrijedilo iskušati, barem kako bi provjer...

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