在不确定性中保持稳定的六种方法

2022年1月27日08:15:49在不确定性中保持稳定的六种方法已关闭评论 2865049字阅读16分49秒

在不确定性中保持稳定的六种方法With so many external distractions competing daily for your attention it’s easy to lose your center and feel thrown off balance. When you constantly react to people and situations, you can lose touch with yourself and your inner guidance.

每天都有这么多的外部干扰在争夺你的注意力,你很容易失去你的中心,感到失去平衡。当你不断地对人和情况做出反应时,你会失去自我和内心的引导。

Staying centered and grounded is key to navigating challenges and change with equanimity. When you’re centered from within, you boost your capacity to make the highest choice possible in each moment, instead reacting out of stress or anxiety. Use of your feet is one way to stay centered. The feet are about foundation and support; they root and connect you to the planet.

保持中心和脚踏实地是平静面对挑战和改变的关键。当你从内心集中精力时,你会提升自己的能力,在每个时刻做出可能的最高选择,而不是从压力或焦虑中作出反应。使用你的脚是一种保持集中的方法。脚是关于基础和支撑; 它们扎根并将你与这个星球连接起来。

Janna Delgado, yoga and mindfulness teacher and lead faculty at Stockbridge, Massachusetts-based Kripalu Center for Yoga & Health, suggests these six practices to help you stay grounded.

位于马萨诸塞州斯托克布里奇的克里帕卢瑜伽与健康中心的瑜伽与正念教师、主要教员珍娜 · 德尔加多建议以下6种练习可以帮助你保持脚踏实地的状态。

1. Take your shoes off. “The feet are sensory organs,” Delgado emphasizes. “They’re intelligently designed. They communicate to your body and brain and impact the knees, hips, and balance.” Because feet are encased in shoes so much of the time, they aren’t able to fully release, and muscles can become cramped and tight. “The feet should be as articulate as the fingers and palms of your hands,” she notes. “The more mobile and supple your feet are, the more grace you have to move through life and your day.”

1.脱掉你的鞋子。“脚是感觉器官,”德尔加多强调。“它们的设计非常巧妙。它们与你的身体和大脑交流,影响你的膝盖、臀部和平衡。”因为大部分时间脚都被包裹在鞋子里,所以不能完全放松,肌肉也会变得局促和紧绷。“脚应该像手指和手掌一样清晰,”她指出。“你的脚越灵活柔软,你的一生和一天就会越优雅。”

2. Walk barefoot. Not just inside, but especially outside where the ground is craggy and textured. This helps build strength and balance. Delgado explains that most people tend to walk on either the outside or insides of the feet, rolling slightly outward to one side or inward toward their knees. To promote sturdiness and stay grounded, practice walking heel, ball, toe—known as the tripod points—with your weight balanced evenly on these three sections. Pay attention to the sensations in your feet as you’re walking.

2.赤脚行走。不仅仅是室内,尤其是室外,因为那里的地面崎岖不平,结构复杂。这有助于建立力量和平衡。德尔加多解释说,大多数人倾向于用脚的外侧或内侧走路,轻微向外侧滚动或向膝盖内侧移动。为了提升坚固性和保持脚踏实地的状态,练习走路时脚跟、球、脚趾ーー也就是我们所说的三脚点ーー在这三个部分上均匀地平衡你的重量。当你走路时,注意你脚上的感觉。

3. Stand on the earth barefoot. “The earth itself is grounding,” stresses Delgado. The earth has an energetic frequency and its electrons are antioxidants that can help neutralize and counteract the damaging effects of free radicals. We spend more time indoors than our ancestors and we’ve lost a connection to nature. To re-establish a connection to the earth, Delgado recommends you “draw in the rootedness and solidity of the ground. Earthing has been shown to improve sleep, decrease pain, and reduce stress.

3.赤脚站在地上。“地球本身是接地的,”德尔加多强调。地球具有能量频率,其电子是抗氧化剂,可以帮助中和和抵消自由基的破坏性影响。我们比我们的祖先花更多的时间在室内,我们失去了与大自然的联系。为了重新建立与地球的联系,Delgado 建议你“吸收地面的根基和坚固性”。研究表明,接地可以改善睡眠,减少疼痛,减轻压力。

4. Standing Mountain yoga pose (Tadasana). How you stand affects how you feel. Stand with your feet parallel and hip-width apart, toes facing forward. Hips square. Press your weight down evenly on the balls, arches, and heels of your feet. Let your arms hang at your side, palms facing forward. Lengthen the spine upwards. Gently move your shoulder blades back and open the chest. This pose fosters focus, calms the mind, and helps you stay grounded.

4.站立山瑜伽姿势(山式)。你的站立方式影响你的感受。双脚平行站立,与臀部同宽,脚趾向前。臀部正方形。将你的重量均匀地压在脚掌、足弓和脚跟上。让你的手臂垂在身体两侧,手掌向前。向上拉长脊柱。轻轻地向后移动你的肩胛骨,打开胸腔。这个姿势可以培养你的注意力,平静你的思想,帮助你保持脚踏实地。

5. Roll a tennis ball under your foot. “This is a deep tissue massage for the sole of your foot,” says Delgado. It increases circulation and oxygen and “opens up the channels of the feet and nourishes your whole body.” In addition to benefiting the muscles and bones, it also supports the fascia—which is the connective tissue that wraps around your muscles, nerves, blood vessels, organs, and bones, providing an internal structure and holding everything together.

5.在你的脚下滚一个网球。“这是一个深层组织按摩你的脚底,说:”德尔加多。它能增加血液循环和氧气,“打开足部的通道,滋养你的整个身体。”除了有益于肌肉和骨骼,它还支持筋膜---- 结缔组织,包裹着你的肌肉、神经、血管、器官和骨骼,提供一个内部结构并把所有东西连接在一起。

6. Breathe. “The breath is your superpower to regulate your nervous system,” asserts Delgado. “When you change your breathing you change your physiology.” The breath is your most accessible tool to self-regulate and stay grounded. “It’s the only part of your nervous system that you can consciously control,” she affirms. Under stress, the breath becomes rapid, shallow, and erratic; your nervous system moves into flight-or-fight mode. To shift to rest and digest mode, take slow, deep, rhythmic breaths into the belly. Breathe fully into the belly and exhale.

6.深呼吸。“呼吸是你调节神经系统的超能力,”Delgado 断言。“当你改变呼吸时,你的生理机能也会随之改变。”呼吸是你最容易使用的自我调节和保持脚踏实地的工具。“这是你神经系统中唯一可以有意识地控制的部分,”她肯定地说。在压力下,呼吸会变得急速、浅而且不稳定; 你的神经系统会进入逃跑或战斗模式。为了转换到休息和消化模式,慢慢地,有节奏地深呼吸到腹部。完全吸入腹部,然后呼气。

Delgado points out that how you participate in a practice—the mindfulness you bring to a movement or activity—is the central element, not so much exactly what you do or if you’re doing it perfectly. “It’s important to really be engaged in your body,” she says. “When you’re embodied, you’re more present in the world.”

德尔加多指出,你如何参与一项练习ーー你带到一项运动或活动中的正念ーー是核心要素,与你做什么或是否做得完美无关。“真正专注于你的身体是很重要的,”她说。“当你具体化的时候,你就更加活在这个世界上。”

Being in your body is how you tap into your innate knowing and feelings. “The wisdom is in the body,” she says. It’s just accessing it and bringing it forth.

存在于你的身体里,就是你如何挖掘你内在的认知和感受。“智慧在身体里,”她说。它只是访问它并把它带出来。

**By Robin Fasano

* * 作者: Robin Fasano

**Source

转自:https://eraoflight.com/2022/01/25/6-ways-to-stay-grounded-during-uncertainty/

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