Da alama kowa daga Kristen Bell zuwa ga Antinku Jean yana touting amfanin hankali kwanakin nan. Kuma ba wai ba ku yi imani da su ba, kawai, da kyau - yaya za ku fara? Anan don taimakawa shine Alexis Novak , malamin yoga na tushen LA wanda aka sani don kusantar aikinta da kuzari. kuma abin ban dariya. Yi shiri don sanyi sosai.
LABARI: Abubuwa 8 Da Zasu Faru Idan Ka Fara Yin Bimbini
Wani sakon da Alexis Novak ya raba (@alexisgirlnovak) 18 ga Satumba, 2017 a 4:30 na yamma PDT
Zaɓi Lokacin Da Ya dace
Yayin da Alexis yana son yin zuzzurfan tunani da maraice a matsayin hanyar da za ta sauka kafin barci, wasu suna samun zaman zuzzurfan tunani na safiya don samun kuzari fiye da harbin espresso. A ƙarshe, shine game da nemo lokacin ranar da ke aiki a gare ku. Don masu farawa, zaɓi lokacin da kuka san za ku sami mintuna goma zuwa 15 marasa damuwa don kasancewa kaɗai, in ji Alexis. Saita mai ƙidayar lokaci don farawa, kuma ko da ba za ku iya shiga cikin cikakkiyar sarari ba, ƙalubalanci kanku don zama na tsawon wannan lokacin. (Hard, mun sani.)
Wani sakon da Alexis Novak ya raba (@alexisgirlnovak) Afrilu 21, 2016 a 9:15 na safe PDT
Kafa Tashar Tunani
Hatta ƙwararrun ƙwararrun ƙwararrun zuzzurfan tunani suna da wuya su kwantar da hankalinsu a cikin ruɗani da tashin hankali. (Duba ku, kujera kujera mai ninka a matsayin jakar tufafi.) Ba dole ba ne ya zama kyakkyawa, amma wasu kyandir masu kamshi ko wasu Palo Santo (turaren itace mai ƙanshi), tare da a gem ko matashi mai dadi, na iya taimakawa wajen sanya wurin jin dadi kuma an tanada shi don kwanciyar hankali da natsuwa, in ji Alexis.
Wani sakon da Alexis Novak ya raba (@alexisgirlnovak) 21 ga Yuni, 2017 a 12:33 pm PDT
Kada kuji tsoron Amfani da Aural Aids
Kuna buƙatar hannun taimako? Fara da tunani mai jagora akan layi (the Bayanin App na Headspace yana da kyau) wanda zai motsa ku zuwa jihar zen mai ni'ima (ko aƙalla ba ku wasu ra'ayi na abin da za ku yi). Hakanan ana iya amfani da kiɗa yayin tunani, amma zaɓi wani abu ba tare da waƙoƙi ko kalmomi don taimaka muku mai da hankali ba.
Wani sakon da Alexis Novak ya raba (@alexisgirlnovak) 23 ga Disamba, 2016 a 5:45 na safe PST
Kada ku ji tsoro lokacin da zuciyarku ta fara yawo
Domin zai yi yawo. Yi amfani da ainihin lokacin karkarwa a matsayin dama don ganewa da kuma karkata hankalin ku zuwa numfashin ku, in ji Alexis. Ee, ko da hakan yana nufin cewa da kanka ka shaƙa ka shaƙa, kowane daƙiƙa 30. Ina amfani da mantra 'Akwai kuma' a duk lokacin da nake yin bimbini kuma na fara samun tunani mai zurfi yana yawo. Maimakon in azabtar da kaina kuma in kasance mai tsauri, sai kawai na lura da cewa, 'Akwai kuma,' tare da jin daɗi na mayar da hankalina zuwa numfashi mai sauƙi da fitar da numfashi. Wani lokaci zuzzurfan tunani yana nufin faɗa don kulawa, kuma hakan yayi kyau.
Wani sakon da Alexis Novak ya raba (@alexisgirlnovak) Oktoba 16, 2017 a 8:01pm PDT
Fara Ƙananan
Anan akwai motsa jiki mai sauƙi don taimaka muku farawa: Nemo wuri shiru don zama cikin kwanciyar hankali (amfani da tawul ɗin nadi ko matashin kai don yin talla a ƙarƙashin wutsiya) kuma ba tare da tsayawa ba na mintuna biyar. Saita lokacin ku kuma rufe idanunku. Kada ku damu da yawa game da madaidaicin matsayi, kuma a maimakon haka ku mayar da hankali kan jin dadi da annashuwa. Yanzu, duba jikinka daga kai zuwa ƙafar ƙafa da numfashinka, yin lissafin yadda kake ji ba tare da wani hukunci ba. Yi wasa tare da abubuwan gani na numfashin ku, ƙirƙirar hoton haske mai laushi mai laushi ko wani abu mai laushi wanda ke girma tare da numfashi kuma a hankali yana kashe numfashi, in ji Alexis. Kuma idan hankalinka ya tashi, kawai ka tuna da mayar da tunaninka zuwa numfashi. Yi maimaita sau biyu a mako kuma duba idan za ku iya yin aiki har zuwa minti goma sannan 15.
LABARI: Ayyukan Numfashi Yana Tafiya (kuma Yana Iya Canza Rayuwar ku duka)
Nemo Karin Hanyoyi Don Rayuwa Kawai:
Ƙananan Abubuwa Ashirin20 Don Tabbatar da Ka Ci Nasara't Konewa A Lokacin Ranakuku
