הרפיה ונשימה     

הרפיה גופנית היא הצעד הראשון במסע הרוחני. גוף מתוח אינו יכול לשמש כבסיס המראה לרוח. לכן, כאשר רוצים להתחבר לרובד הרוחני, יש ללמוד להרפות.

נשימה נכונה היא ערובה להרפיה טובה. הרפיה אפשר לעשות במצב של ישיבה או שכיבה, ואפשר להתחיל אותה מהרגליים או מהראש, אך למתחילים מומלץ להתחיל את ההרפיה מכפות הרגליים.

ארגנו לעצמכם אי של זמן ושקט – נתקו טלפונים והבטיחו לעצמכם כ-20 דקות שבהן לא תופרעו כלל.

אם תרצו תוכלו לשים מוזיקה שקטה, להדליק נר או קטורת.

*שבו או שכבו בנוחות. אם אתם שוכבים - שכבו על הגב בפישוט איברים

(מי שזקוק לתמיכת כרים, יכול להניח כרית מתחת לעורף  וכן מתחת לברכיים).

 

*כווצו את כל שרירי הגוף, כולל שרירי הפנים, והרפו. חזרו על הפעולה עוד פעמיים.

*עכשיו הרשו לכל איברי הגוף להיות רפויים ורק עקבו אחר הנשימה שלכם:

*היו מודעים לתנועת הבטן העולה עם השאיפה ויורדת עם הנשיפה...

*היו מודעים לתנועת החזה העולה ויורד עם השאיפה ועם הנשיפה... 

אחר כך עקבו אחר זרימת האוויר בנחיריים, פנימה והחוצה.

*עכשיו היו מודעים לכפות הרגליים. חזרו במחשבה שלוש פעמים:
אני מרפה את כפות הרגליים, כפות הרגליים שלי רפויות ורגועות.  

*עברו על כל איברי הגוף, היו מודעים לכל איבר וחזרו על מילות ההרפיה.

לאחר הרפיית כפות הרגליים עברו לפי הסדר על איברי הגוף בסדר הבא:

שוקיים, הירכיים, האגן,  המותניים, הגב, השכמות, הכתפיים, הזרועות, אמות הידיים וכפות הידיים.

לאחר מכן הרפו את הבטן, את איברי הבטן הפנימיים, את החזה, את האיברים הפנימיים באזור החזה, את הצוואר והעורף, את הראש על כל חלקיו.
* עכשיו חזרו להתרכז בנשימה. נשמו נשימות עמוקות והרגישו אותן בכל הגוף.

הנשימה המלאה מאפשרת לכם להיות במרכז של עצמכם, לאסוף את האנרגיה שלכם ולשמור אותה מרוכזת.
לסיום ההרפיה: הניעו קלות את האיברים, התמתחו... (אם ביצעתם את ההרפיה בשכיבה, קומו לישיבה דרך הצד)... עפעפו כמה פעמים ופיקחו את העיניים.

זמן הרפיה אידיאלי הוא כעשרים דקות, אולם לאחר תרגול מתמיד, כאשר הגוף מתוודע ליכולות ההרפיה שלו, תוכלו להגיע למצב של הרפיה גם לאחר כמה מחזורים של נשימות קצובות ואיטיות, וכאשר תהיו מיומנים יותר, תוכלו להיכנס למצב התודעתי הנדרש לתקשור כבר לאחר כמה דקות.  

לחצו כאן >> למידע על קורס תקשור

 

© רות אהרוני
כל הזכויות שמורות 



Winnipeg -- For Joe Thatcher, he's visited this situation before.

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He's heard his or her name whispered in trade rumours and he's seen his name floated as a negotiating piece. But the Angels made all those rumors reality when they purchased the veteran left-handed reliever Sunday for two prospects.

Last season, Thatcher has been dealt from the Padres to the D-backs hours before the July 31 non-waiver Industry Deadline. So what was his or her reaction to Saturday's move?

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'I was shocked,' Thatcher said. 'I kinda thought the same thing [as last year] would happen all over again, so I'm surprised many people traded this early ahead of the Deadline, but the sooner I purchase over here, the better.'

Thatcher appeared within 37 games out of the bullpen pertaining to Arizona, posting a 2.Sixty three ERA and an 8.Thirty three strikeout-to-walk ratio. His has not wandered a batter since 04 29 and has only cast aside two hits since June 8.

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The 32-year-old has been tough on lefties, letting them hit just .221 against them in his career. This season, left-handed hitters (.241) have posted similar quantities to right-handed hitters (.256).

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'He's funky, His has tough to pick up, His makes left-handers very uncomfortable and he's additionally capable against a righty,' Angels general manager Jerry Dipoto said. 'He's not a man who has to be a situational, one-on-one left-hander.'

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Dipoto said the actual Angels liked Thatcher's ability to throw happens, limit walks and string inherited runners. Thatcher has granted just three walks most season, thrown 72.4 % of his pitches for strikes and allowed only eight of 37 passed down runners to score.

'When you're looking to wash up that inning with athletes on base and get the true secret out with a left-handed hitter, it is something we've been missing all year long,In . Dipoto said. 'We just haven't been there.

'Joe Thatcher is our shot at an answer.'

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The Angels bullpen has been the primary concentration of Dipoto in the last eight days, orchestrating three trades for pain relief pitchers. His acquired Jason Grilli about June 27 and Rich Hill on Tuesday. Hill was designated for assignment Saturday to make room for Thatcher.

But Saturday's shift could be the last for the Angels, which many were anticipating being big Deadline players.

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'I are not aware of how much more tweaking we'll need to do,' Dipoto said. 'We're not ready for making a move in any other [non-bullpen] place.'

Manager Mike Scioscia said Thatcher would primarily be used as a left-handed specialist but sometimes absorb more innings later.

'We're looking to get some depth and sense of balance in both sides of our 'pen plus it keeps evolving and I think we're also making strides and getting far better down there,' Scioscia said. 'This will be one big piece that can definitely take the load away some guys that have been pestering a lot and that's a concern, also.'

The Angels also added outfielder Tony Campana in the trade that sent outfielder Zach Borenstein in addition to right-hander Joey Krehbiel to Arizona. Campana, 28, features spent most of the season with Triple-A and was optioned to Sea Lake on Saturday.

The D-backs began the day with the worst report in hockey (36-53) and Tough luck 1/2 games out of first place inside the National League West.

'Come to a winning ballclub and be in a pennant competition, that's what we all play regarding, so it's exciting,' Thatcher stated. 'I'm excited to come here and get thrown fire right away in addition to help contribute in any way I will.'

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However, there is a caveat to the rumors of wheeling and dealing. The material from the Rockies is they want to be constantly in place to contend in the Nationwide League West in 2015, which implies Colorado might not want to go too far in disturbing a most likely strong offense.

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'We are not in many full rebuild mode -- We said that at my press meeting a month ago, and the same is valid today,' Bridich said.

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The Rockies anticipated that outfielder Michael Cuddyer would be a portion of the attempt to contend. They made him or her a qualifying offer, really worth $15.3 million, but Cuddyer selected a two-year, $21 million contract with the Mets as a free agent. Yes, if Cuddyer had taken Colorado's deal and the club once again fell away from contention, Cuddyer would have been a candidate for being traded at the 2015 non-waiver Trade Timeline. But the Rockies are planning on being a competition, not a seller.

The Rockies have some investing chips. First baseman Justin Morneau, this defending NL batting champ, will earn $6.75 million throughout 2015, the final year of his or her contract, and is guaranteed a $750,000 buyout on a $9 trillion club option for '16. Other business possibilities are catcher Wilin Rosario, who provides energy offensively and is in his first offseason regarding arbitration, and outfielder Drew Stubbs, that is heading into his final arbitration year and presented the Rockies a playable power-speed combination in 2014.

Bridich said the Rockies will be looking at trades and free company as routes to improve the c's. Relief pitching and capturing could be areas the team could address, but on Monday starting pitching was the one area Bridich discussed specifically just as one 'absolute need.'

Wisdom in the industry is if your Rockies decide on trades involving big-money participants, they should do so quickly so they can free money for free-agent activities. But Bridich said His is not putting any time constraints on any of his moves.

'I don't think there exists any reason to rush directly into anything or panic,Inch Bridich said. 'My experience hasn't been to be a GM, but in many offseasons accomplishing this as part of the support staff, after you rush into things or perhaps act in a hasty approach, it doesn't work out.'

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