Zamkatimu
Kuchotsa malingaliro anu pamene mwakhumudwa
Kugona bwino kukukonzekera! Phunzirani kuthetsa nkhawa zomwe zingakupangitseni kukhala maso usiku.
>>> Ntchito 1
Kwezani mapewa anu kuti "muthyole zokhumudwitsa zanu ndi kuzichotsa"
Imani ndi miyendo yanu motalikirana m'chiuno, mawondo opindika pang'ono, mutu ndi kumbuyo molunjika, mapewa omasuka, manja kumbali yanu, manja otseguka. Tsekani maso anu ndikupumira m'mphuno mwanu potseka zibakera zake, “kuphwanya” zokwiyitsa zake (A). Kuletsa kupuma et kwezani mapewa anu kangapo, ndikulingalira kumasula kupsinjika uku. nkhonya potsegula nkhonya zanu ndikulingalira nthawi imodzi ndikuponya mavuto onse pansi (B). Kuchita 3 zina, pobwera kunyumba kuchokera kuntchito "Kupanga loko yotsekereza pakati pa ofesi ndi nyumba," akutero Catherine Aliotta, panthawi yogona.
>>> Ntchito 2
Muzidzichitira nokha kusonyeza kumasuka
Kugona pabedi, maso otseka, puma kwambiri, block kwa mphindi zingapo kupuma ndi mgwirizano minyewa yonse m’thupi mwake. nkhonya ndi kumasulidwa.
Kubwerera kukagona mwamsanga pakati pa usiku
Mwana adakudzutsani pakati pausiku, ndipo simungathe kugona? Zochita za Sophrology zomwe zimagwira ntchito.
Chitani 3
>>> Chepetsani kugunda kwa mtima wanu kuti mukhazikike bata
Pamalo oyamba: imani ndi miyendo yofanana ndi m'lifupi mwa chiuno, mawondo opindika pang'ono. Mutu ndi kumbuyo molunjika, mapewa omasuka, manja akugwera kumbali, manja otseguka (A). Maso otsekedwa, kwezani manja anu mopingasa Kupumira m'mphuno mwako, ndi kutsekereza kupuma. Modekha bweretsani manja otseguka chakukhosi, kuwagwira ngati kubweretsa bata (B). Ndiye kuwomba pang'onopang'ono kudzera mkamwa, kutulutsa manja, ndikulingalira kufalikira kwa bata m'thupi lake. "Ndikofunikira kupuma pang'onopang'ono, chifukwa izi zimachepetsa kugunda kwa mtima, kuti musangalatse kwambiri", akutsindika Catherine Aliotta. Zichitike 3 zina, ngati n'kotheka popita kunyumba kuchokera kuntchito ndi asanagone.
Chitani 4
>>> Tulutsani mikangano
Kugona pabedi, maso otseka, timaganizira za nkhope. Pumulani mphumi, kumasulidwa nsidze, kumasula fayilo yansagwada, lilime likhazikike m’kamwa. Muzimva kukhosi kwake kumasuka, mapewa amapumula, kupumula mikono, kumasula manja, kumva msana wawo ukukhazikika pa matiresi; kupumula mimba, glutes, kupumula miyendo pochita 2-3 kuzungulira ndi akakolo. Imani kumva thupi lanu pakupuma ndipo mikangano imachoka. Kumverera molemera, kumasuka. Zichitike kamodzi.
>>> Kuwerenganso: Chipinda choyenera kugona bwino
Gonani bwino pamene mukufuna kuchira masana
Mwana adakudzutsani usiku watha, ndipo simunagonenso? Zochita zathu kuti tichire bwino masana.
Chitani 5
>>> Dzipatule kuti “udzitsekere mwabata bata”
Pamalo oyamba: kuyimirira, miyendo ikufanana ndi m'lifupi mwa chiuno, mawondo akupindika pang'ono. Mutu ndi kumbuyo molunjika, mapewa omasuka, mikono ikugwera kumbali, manja otseguka. Maso otsekedwa, makutu otseka ndi zala zazikulu, Tsekani maso anu ndi zala zanu, imitsani mphuno ndi zala zapakati, ngati kuti mukudzipatula kudziko. Kukoka mpweya kudzera mkamwa, kenako kutsekereza kupuma. Tsatirani kutsogolo ndikumangirirani kupanikizika m'mphuno mwanu. Masulani manja pamodzi ndi thupi pokupizira mphuno, kuganiza kufalitsa bata pozungulira inu. Chira. Kuchita 3 zina, asanagone.
Chitani 6
>>> Sungani kuwira kwanu
Pamalo oyamba komanso kupuma kwaulere, tembenuzani chiuno kulola manja ndi mutu kutsata kayendetsedwe kake ndi kusinthasintha. Tangoganizani nthawi yomweyo tanthauzirani kuwira kwa bata pozungulira inu. Ndiye, kubwerera kumalo oyambira pouzira mkamwa. Kuchita 3 zina asanagone.
Wolemba: Céline Roussel