Nj\u00eb meditues i p\u00ebrkushtuar, Eli Susman donte t\u00eb thellonte praktik\u00ebn e tij dhe udh\u00ebtimi i tij i meditimit e \u00e7oi at\u00eb n\u00ebp\u00ebr bot\u00eb. Ai kaloi nj\u00eb muaj n\u00eb Plum Village, nj\u00eb qend\u00ebr praktike e nd\u00ebrgjegj\u00ebsimit n\u00eb Franc\u00ebn Jugore e drejtuar nga murgjit budist\u00eb t\u00eb fokusuar n\u00eb p\u00ebrmir\u00ebsimin e artit t\u00eb t\u00eb jetuarit t\u00eb nd\u00ebrgjegjsh\u00ebm.<\/p>\n
Susman priste t\u00eb kalonte pjes\u00ebn m\u00eb t\u00eb madhe t\u00eb pushimit n\u00eb seancat e meditimit me or\u00eb t\u00eb t\u00ebra, por p\u00ebr habin\u00eb e tij, ai gjeti se orari i caktoi vet\u00ebm 30 minuta praktik\u00eb formale meditimi. I m\u00ebsuar me seanca shum\u00eb m\u00eb t\u00eb gjata meditimi, Susman filloi t\u00eb ndryshonte mentalitetin e tij, pasi foli m\u00eb von\u00eb me nj\u00eb nga murgjit. N\u00eb vend t\u00eb tre or\u00ebsh meditimi, murgu e k\u00ebshilloi se mjaftonin tri frym\u00ebmarrje p\u00ebr t\u2019u p\u00ebrshtatur me momentin aktual.<\/p>\n
\u201cKjo m\u00eb goditi,\u201d tha Susman. \u201cPo sikur tre frym\u00ebmarrje, ose rreth 20 sekonda t\u00eb jen\u00eb v\u00ebrtet t\u00eb mjaftueshme p\u00ebr t\u00eb b\u00ebr\u00eb nj\u00eb ndryshim n\u00eb jet\u00ebn e njer\u00ebzve?\u201d
\nSusman, tani nj\u00eb kandidat p\u00ebr doktoratur\u00eb n\u00eb psikologji n\u00eb Universitetin e Kalifornis\u00eb, Berkeley, testoi teorin\u00eb e tij n\u00eb nj\u00eb studim t\u00eb botuar n\u00eb prill n\u00eb revist\u00ebn Behavior Research and Therapy. Ai u p\u00ebrpoq t\u00eb zbulonte n\u00ebse nj\u00eb moment i shpejt\u00eb i prekjes me dhembshuri ndaj vetvetes, duke qet\u00ebsuar veten p\u00ebrmes kontaktit fizik, mund t\u00eb nxiste p\u00ebrfitime t\u00eb ngjashme t\u00eb sh\u00ebndetit mendor si meditimi, i cili zakonisht k\u00ebrkon m\u00eb shum\u00eb koh\u00eb dhe angazhim.<\/p>\n
Studimi tregoi se nj\u00eb seanc\u00eb e vetme 20 sekondash e prekjes s\u00eb vet\u00ebdhembshuris\u00eb uli ndjesh\u00ebm stresin, rriti mir\u00ebsin\u00eb ndaj pjes\u00ebmarr\u00ebsit dhe p\u00ebrmir\u00ebsoi mir\u00ebqenien mendore. Efektet n\u00eb sh\u00ebndetin mendor ishin m\u00eb t\u00eb m\u00ebdha tek njer\u00ebzit q\u00eb kryenin k\u00ebt\u00eb mikropraktik\u00eb \u00e7do dit\u00eb sesa ata q\u00eb nuk e praktikonin aq shpesh.<\/p>\n
\u201cN\u00eb k\u00ebt\u00eb shoq\u00ebri t\u00eb privuar nga prekja, ne mund t\u2019i ofrojm\u00eb vetes t\u00eb nj\u00ebjt\u00ebn mir\u00ebsi dhe dhembshuri q\u00eb lirisht u japim t\u00eb tjer\u00ebve\u201d,- tha Susman. \u201c\u00cbsht\u00eb pik\u00ebrisht n\u00eb maj\u00eb t\u00eb gishtave tan\u00eb.\u201d<\/p>\n
Ky studim bazohet n\u00eb nj\u00eb studim t\u00eb vitit 2021 nga studiues gjerman\u00eb q\u00eb tregoi se 20 sekonda prekje vet\u00ebdhembshurie uli nivelet e kortizolit, pasi njer\u00ebzit iu n\u00ebnshtruan nj\u00eb detyre q\u00eb shkakton stres.<\/p>\n
\u201c\u00cbsht\u00eb nj\u00eb zgjidhje e shpejt\u00eb p\u00ebr t\u00eb ristrukturuar m\u00ebnyr\u00ebn tuaj t\u00eb t\u00eb menduarit, por ndryshimi i sjelljeve jop\u00ebrshtat\u00ebse dhe modeleve t\u00eb mendimit k\u00ebrkon shum\u00eb m\u00eb tep\u00ebr koh\u00eb dhe pun\u00eb.\u201d<\/p>\n
Si t\u00eb praktikoni prekjen e vet\u00ebdhembshuris\u00eb<\/p>\n
P\u00ebrfitimi i prekjes s\u00eb vet\u00ebdhembshuris\u00eb \u00ebsht\u00eb se ai mund t\u00eb praktikohet kudo, qoft\u00eb n\u00eb sht\u00ebpi, apo n\u00eb nj\u00eb tren t\u00eb mbushur me njer\u00ebz, tha Susman. S\u00eb pari, mbyllni mendjen dhe mendoni p\u00ebr nj\u00eb gabim, ose moment t\u00eb fundit q\u00eb ju b\u00ebri t\u00eb ndiheni t\u00eb padenj\u00eb, ose nj\u00eb d\u00ebshtim. Kur kujtohen k\u00ebto momente, vini re ndonj\u00eb ndryshim n\u00eb trupin tuaj.<\/p>\n
S\u00eb dyti, gjeni nj\u00eb vend p\u00ebr t\u00eb prekur trupin tuaj q\u00eb \u00ebsht\u00eb i rehatsh\u00ebm p\u00ebr ju. N\u00eb studim, njer\u00ebzit kishin nj\u00eb dor\u00eb mbi zemr\u00ebn e tyre dhe nj\u00eb mbi barkun e tyre, por ata gjithashtu u inkurajuan t\u00eb p\u00ebrdornin \u00e7do form\u00eb tjet\u00ebr t\u00eb prekjes n\u00ebse ndiheshin m\u00eb rehat p\u00ebr ta. T\u00eb b\u00ebsh k\u00ebt\u00eb mund t\u00eb p\u00ebrfshij\u00eb p\u00ebrk\u00ebdheljen e pasme t\u00eb qaf\u00ebs, p\u00ebrdorimin e gishtit t\u00eb madh p\u00ebr t\u00eb masazhuar nj\u00eb vend n\u00eb p\u00ebll\u00ebmb\u00eb, ose p\u00ebrk\u00ebdheljen e krah\u00ebve t\u00eb sip\u00ebrm si nj\u00eb p\u00ebrqafim. Susman k\u00ebshillon p\u00ebrq\u00ebndrimin n\u00eb ndjesin\u00eb dhe ngroht\u00ebsin\u00eb e prekjes.<\/p>\n
S\u00eb treti, njer\u00ebzit duhet t\u00eb pyesin veten: \u201cSi mund t\u00eb jem nj\u00eb mik p\u00ebr veten time n\u00eb k\u00ebt\u00eb moment?\u201d duke u fokusuar n\u00eb faljen dhe pranimin e pap\u00ebrsosm\u00ebrive t\u00eb tyre. Pas 20 sekondash, njer\u00ebzit mund t\u00eb hapin syt\u00eb, ose ta p\u00ebrs\u00ebrisin seanc\u00ebn aq shpesh sa t\u00eb nevojitet.<\/p>\n
Rezultatet e studimit treguan se sa m\u00eb shum\u00eb njer\u00ebzit e b\u00ebnin zakon prekjen e vet\u00ebdhembshuris\u00eb, aq m\u00eb t\u00eb m\u00ebdha jan\u00eb p\u00ebrfitimet e sh\u00ebndetit mendor. Susman sugjeron vendosjen e nj\u00eb kohe se kur mund t\u2019i p\u00ebrkushtoheni vetes tuaj, si p\u00ebr shembull pas larjes s\u00eb dh\u00ebmb\u00ebve, si nj\u00eb kujtes\u00eb p\u00ebr t\u00eb kryer mikropraktik\u00ebn.<\/p>\n
\u201cNuk ka t\u00eb b\u00ebj\u00eb me t\u00eb qenit m\u00eb i mir\u00eb se kushdo apo t\u00eb pretendosh se gjith\u00e7ka \u00ebsht\u00eb diell dhe ylber,\u201d tha Susman. \u201cKa t\u00eb b\u00ebj\u00eb me trajtimin e vetes me t\u00eb nj\u00ebjt\u00ebn mir\u00ebsi dhe kujdes q\u00eb do t\u2019i ofronit nj\u00eb miku t\u00eb ngusht\u00eb.\u201d<\/p>\n
Pra, n\u00ebse jeni duke kaluar nj\u00eb dit\u00eb t\u00eb keqe, jepini vetes leje t\u00eb jet\u00eb miku juaj m\u00eb i mir\u00eb edhe n\u00ebse \u00ebsht\u00eb vet\u00ebm p\u00ebr 20 sekonda.<\/p>\n
Prekjet e shkurtra ditore p\u00ebrmir\u00ebsonin mir\u00ebqenien e njer\u00ebzve<\/p>\n
Studimi m\u00eb i fundit mati se si student\u00ebt e kolegjit, shpesh t\u00eb z\u00ebn\u00eb me shkoll\u00ebn, pun\u00ebn dhe aktivitetet jasht\u00ebshkollore, ndiheshin p\u00ebr veten e tyre n\u00eb momentin aktual. Pjes\u00ebmarr\u00ebsit e studimit u caktuan rast\u00ebsisht p\u00ebr t\u00eb par\u00eb nj\u00eb video se si t\u00eb kryenin prekje vet\u00ebdhembshurie, ose prekje me gishta. P\u00ebrgjimi me gisht p\u00ebrfshin afrimin e gishtit tregues dhe gishtit t\u00eb madh p\u00ebr t\u00eb prekur, i cili sh\u00ebrbeu si grupi i kontrollit. Student\u00ebt e kolegjit b\u00ebn\u00eb nj\u00eb nga dy praktikat p\u00ebr 20 sekonda n\u00eb dit\u00eb p\u00ebr nj\u00eb muaj dhe m\u00eb pas iu k\u00ebrkua t\u00eb vler\u00ebsonin mir\u00ebqenien e tyre emocionale.<\/p>\n
Student\u00ebt e kolegjit raportuan nj\u00eb ndryshim n\u00eb vet\u00ebdhembshurin\u00eb menj\u00ebher\u00eb pas seanc\u00ebs s\u00eb par\u00eb prej 20 sekondash. Pas nj\u00eb muaji praktik\u00eb ditore, student\u00ebt e kolegjit raportuan nivele m\u00eb t\u00eb larta t\u00eb dhembshuris\u00eb p\u00ebr veten, m\u00eb pak stres dhe sh\u00ebndet m\u00eb t\u00eb mir\u00eb mendor.<\/p>\n
\u201c\u00cbsht\u00eb nj\u00eb studim interesant, por jo befasues\u201d, tha Dr. Sanam Hafeez, nj\u00eb drejtor neuropsikologjik i Comprehend the Mind n\u00eb qytetin e New York.<\/p>\n
\u201cKryerja e k\u00ebsaj prekjeje jet\u00ebshkurt\u00ebr dhe me dhembshuri p\u00ebr veten ishte shum\u00eb efektive, pothuajse sikur t\u00eb shihnit nj\u00eb terapist afatgjat\u00eb.\u201d<\/p>\n
Gjetjet e Susman i p\u00ebrgjigjen nj\u00eb pyetjeje t\u00eb r\u00ebnd\u00ebsishme se sa trajnimi i vet\u00ebdhembshuris\u00eb nevojitet p\u00ebr t\u00eb korrur p\u00ebrfitimet, ve\u00e7an\u00ebrisht pasi njer\u00ebzit shpesh priren t\u00eb heqin dor\u00eb nga nd\u00ebrhyrjet e nd\u00ebrgjegjes p\u00ebr shkak t\u00eb angazhimeve t\u00eb gjata kohore, sipas Dr. Susan Evans, nj\u00eb profesore e psikologjis\u00eb n\u00eb psikiatrin\u00eb klinike n\u00eb Kolegjin Mjek\u00ebsor Weill Cornell n\u00eb New York City, i cili nuk ishte i lidhur me k\u00ebrkimin.<\/p>\n
\u201cStudimet si Susman kan\u00eb vler\u00eb praktike t\u00eb bot\u00ebs reale dhe e \u00e7ojn\u00eb fush\u00ebn drejt nj\u00eb kuptimi m\u00eb t\u00eb mir\u00eb se si t\u2019i ndihmojm\u00eb njer\u00ebzit t\u00eb fitojn\u00eb aft\u00ebsi p\u00ebr t\u00eb p\u00ebrmir\u00ebsuar mir\u00ebqenien e tyre,\u201d tha Evans.<\/p>\n
Megjithat\u00eb, Hafeez vuri n\u00eb dukje se nd\u00ebrsa prekja e vet\u00ebdhembshuris\u00eb tregoi p\u00ebrfitime t\u00eb ngjashme t\u00eb sh\u00ebndetit mendor me terapin\u00eb afatgjat\u00eb, ajo nuk \u00ebsht\u00eb nj\u00eb z\u00ebvend\u00ebsim i plot\u00eb p\u00ebr t\u00eb, ve\u00e7an\u00ebrisht n\u00eb mesin e atyre me s\u00ebmundje t\u00eb diagnostikuara t\u00eb sh\u00ebndetit mendor. N\u00eb vend t\u00eb k\u00ebsaj, ajo i k\u00ebshilloi njer\u00ebzit q\u00eb t\u00eb mendojn\u00eb p\u00ebr prekjen e vet\u00ebdhembshuris\u00eb si nj\u00eb mjet shtes\u00eb p\u00ebr kutin\u00eb e veglave t\u00eb tyre t\u00eb sh\u00ebndetit mendor.<\/p>\n
The post Vet\u00ebm 20 sekonda ju mjaftojn\u00eb p\u00ebr t\u00eb reduktuar stresin e nj\u00eb dite t\u00eb keqe<\/a> appeared first on www.lexo.al<\/a>.<\/p>","protected":false},"excerpt":{"rendered":" Nj\u00eb meditues i p\u00ebrkushtuar, Eli Susman donte t\u00eb thellonte praktik\u00ebn e tij dhe udh\u00ebtimi i tij i meditimit e \u00e7oi at\u00eb n\u00ebp\u00ebr bot\u00eb. Ai kaloi nj\u00eb muaj n\u00eb Plum Village, nj\u00eb qend\u00ebr praktike e nd\u00ebrgjegj\u00ebsimit n\u00eb Franc\u00ebn Jugore e drejtuar nga murgjit budist\u00eb t\u00eb fokusuar n\u00eb p\u00ebrmir\u00ebsimin e artit t\u00eb t\u00eb jetuarit t\u00eb nd\u00ebrgjegjsh\u00ebm. Susman […]<\/p>\n","protected":false},"author":0,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1314","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/posts\/1314","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/comments?post=1314"}],"version-history":[{"count":0,"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/posts\/1314\/revisions"}],"wp:attachment":[{"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/media?parent=1314"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/categories?post=1314"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/tags?post=1314"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}