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Off topic: Rubrikë shëndetësore - Këshilla, gjëra të tjera të vlefshme
Thread poster: Monika Coulson

Monika Coulson  Identity Verified
Local time: 15:57
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May 29, 2004

Mendoj se kjo rubrikë mund të jetë e vlefshme për të gjithë ne, pasi profesioni ynë sjell stres të madh, jo vetëm mendor, por edhe fizik.

Nëse keni këshilla apo gjëra të tjera të vlefshme dhe interesante, mund t'i vini në këtë rubrikë.



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Monika Coulson  Identity Verified
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Relaxing May 29, 2004

Learn to really relax

Relaxation/meditation is not a mysterious or mystical experience available only to a select few adepts.

It is a natural and valuable ability which we all possess, even though we may not have practised the skill for many years. It's a natural skill that most of us have forgotten how to use. As children we could relax at will, anywhere.

With just a little persistence, a good tape or two, and about 15 minutes a day you can quickly become skilled at it once again.

It's time to re-learn this life-enhancing skill.

Why (re-)learn to relax?

Relaxation enables you to take an break and switch off from the stresses of life whenever you wish.
It provides a few precious moments in which to re-charge your mental and physical batteries.
Relaxation is the bed-rock of effective stress management.
It enables you to stand back and switch off from problems - so that, often, when you return to them you can perceive solutions that had previously escaped you.
If you have intense fears or phobias you will find your relaxation skills essential for using systematic desensitisation to dissolve your fears.
How to relax - with a relaxation tape
Get a good relaxation tape and spend a few weeks or even months becoming skilled at switching off and deeply relaxing whenever you wish.

It may be helpful to use a tape with a commentary at first, since this will take you through a series of steps to help you become deeply relaxed.

However once you have learned how to do this it is best to use a music-only tape and to use your own imagination to relax deeply and to actively utilise imagery during the session.

How to relax - without a relaxation tape
The following is a simple method of relaxing which you can develop by using mental imagery and/or soft relaxing music:

Make yourself physically comfortable. Initially shrug, stretch, and then sit comfortably upright with hands resting on your thighs or lap. Use a few long exhales to help you settle. Keep your eyes open for now.

Pay attention to what you can see, hear, and feel.

Close your eyes. This gives your brain a break by reducing the amount of in-coming data it has to process.

Now pay attention to what you can see, hear and feel with your eyes closed.

Do five long exhales. As you do this relax (1) your feet and legs, (2) Your hands and arms, (3) Your torso, (4) Your head and neck, (5) Your entire body. Pay attention to the relaxing effect of each of these out-breaths. (More on Breathing methods here.)

Now continue to allow yourself to switch off - breathing normally - paying attention to how your body can relax a little more each time you exhale.

Tips for your Relax Session
Years of `normal' stressful living undermine our natural ability to switch off and relax anywhere, anytime. You are now simply re-learning this natural ability.

Relaxation is something you allow to happen. You cannot force the issue. It is a gradual process of discovering your personal forms of emotional and physical tension and then discovering which ways of releasing these work best for you.

At first most people find it much easier to relax the body rather than the mind. This is normal. You can certainly learn to allow your mind to become quieter - it simply takes a little longer.

For the first few weeks relax in a sitting position. It is easier to relax lying down but if you make yourself too comfortable you risk falling asleep or becoming too drowsy and this negates some of the benefits.

There is no right way to relax! So rather than attempting to `get it right' experiment to discover what works best for you.

The quality of your relaxation will vary considerably during any session. One moment you may think you are losing the experience and the next you may be even more relaxed than before. So if you think it is not working calmly stay at ease for another minute or so. Then, if necessary, give up and have another session 30-60 minutes later.

There is no `right' time to relax. Take a break any time you like - especially when you notice tension or a negative mood beginning to build up. For the first few weeks you may find it more beneficial to take lots of short 3-5 minute breaks. Most people find it useful to have a relaxing session at the beginning of the day.

Initially your tension level may rise again soon after a session and you may wonder what is the point in relaxing. Here remind yourself that had you not taken a break the tension would now be much higher - and that these breaks are conditioning your body/mind to react differently to pressures.

http://www.pe2000.com/anx-relax.htm


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Fabiana Papastefani-Pezzoni  Identity Verified
Romania
Local time: 00:57
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Shumë interesante dhe e dobishme May 30, 2004

Monika, kjo ishte shumë interesante. Të them të drejtën nuk kam provuar kurrë të qetësohem as me këtë mënyrë e as me ndonjë mënyrë të ngjashme me këtë. Siç thuhet edhe këtu, sejcili ka mënyrën e vet. Kam vënë re që kur përkthej me shkrim (kur punoj shumë ulur në kopmpjuter) më vlen shumë një shkëputje duke bërë diçka fizike (jo të rëndë, jo) fare e ndryshme nga ajo çka po bëja deri tani. Unë e kam të lehtë ndoshta se kam fëmijët e shkoj e luaj me to. Por kur nuk i kam vërdallë, merrem me një gatim kohëshkurtër, ose ndryshe thjeshtë lëviz nëpër shtëpi, pi një çaj, flas me dikë. Pushimet pasive më shërbejnë më shumë kur flitet për banja të ngrohta, që më shpëlodhin kurrizin. Në rastin e banjës së ngrohtë, kam mësuar të mos harroj që kur dal të bëj një dush të shpejtë të vakët, se të ftohtë nuk ma mban.

Kurse kur përkthej me gojë, që më thith më shumë energji për një kohë më të shkurtër, duhet të pushoj së foluri dhe të rri ulur gjëre e gjatë në një karrike të rehatshme (si kolltuk apo shezllon). Edhe në këtë rast e hecura aty rrotull më shërben goxha. Kam vënë re që një nga pozicionet më të rehatshme (të paktën mua më lehtëson shumë) është të rri me bark mbështetur në ndonjë si parvaz apo trung, apo edhe shpinorja e një divani, në mënyrë të atillë që mos të më rekin as këmbët në tokë dhe koka nga ana tjetër të jetë e varur poshtë. Njëherë një fizioterapist më kishte treguar disa pozicione që njeriu mund t'i provojë e të shohi se kush e lehtëson më shumë. Kjo më pëlqeu, edhe pse im shoq më tall e më thotë që dukem si qilim i varur për t'u ajrosur. Pale të varesh me kokë poshtë për disa minuta...por jo më shumë.

Përshëndetje, Fabiana


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Monika Coulson  Identity Verified
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Spinal twist May 30, 2004

Sit on the floor. Press the muladhara cakra (the base of the spine - të ndenjurat) with the right heel. Cross your left foot over the right knee, resting it flat to the right side of your right knee. Grasp the left big toe with your right hand while keeping the right arm along the left side of your left knee. Wrap your left arm behind your back (or rest it on the floor for suport) and turn your neck to the left as far as possible. Hold your chest erect while assuming to twist your body.

Reverse the process, i.e., starting by pressign the muladhara cakra with your left heel.


Figura të ndihmon shumë, prandaj mund të shkoni këtu për të parë figurën: http://www.rivermaya.com/spine.html


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Monika Coulson  Identity Verified
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Lotus Pose May 30, 2004

Rest the right foot on the left thigh, near the hip joint, and the left foot on the right thigh, near the hip joint as well. Clench the jaws. Press your tongue against the roof of your mouth. This is thought to be the best posture for meditation. The loop seals the prana, vital energy of the body, enabling you to reach a more profound level of consciousness.



http://www.rivermaya.com/padmasan.html (për figurën)



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Monika Coulson  Identity Verified
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Perfect Pose May 30, 2004

Press the muladhara (base of spine) cakra with your left heel. Then press the svadhisthana (pelvic plexus) cakra with your right heel. Keep the toes of the right foot in the bend of the left knee, exposing only your right big toe.

This posture stimulates the nervous system.

http://www.rivermaya.com/perfect.html (për figurën)


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Monika Coulson  Identity Verified
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Easy Pose May 30, 2004

Sit with both knees bent. Tuck your feet in front of your thighs so that the toes are pointing in opposite directions. Straighten your spine, lift the chest and press the lower spine slightly forward. Rest your hands on your knees or let your hands meet and rest them on your thighs.

http://www.rivermaya.com/easy.html


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Monika Coulson  Identity Verified
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Yoga Pose May 30, 2004

Sit in cross-legged sitting position. Put your hands behind you and grip the left wrist with your right hand. Draw in a deep breath and slowly bring your forehed and nose in contact with the floor. Exhale as you lower your head. Keep your head on the floor for about eight seconds, then rise up slowly, breathing in as you reach your initial position.

Practice this round eight times.

http://www.rivermaya.com/yogasana.html


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Monika Coulson  Identity Verified
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Hero Pose May 30, 2004

Kneel down and sit on your heels. Bend your toes downwards, pointing backwards. Lift your chest, stretch your arms towards your knees and rest the backs of your hands against your thighs, your fingers pointing towards the groin.

Look down on an imaginary point directly on the tip of your nose.

http://www.rivermaya.com/hero.html


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Monika Coulson  Identity Verified
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Fish Pose May 30, 2004

Lie down with your legs in padmasana posture. Throw your arms behind your head and grasp each shoulder with the opposite hand. Let your head rest on your forearms.

This is an excellent relaxing stretch for the shoulders, the cervical and the lumbar regions.

http://www.rivermaya.com/fish.html


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Monika Coulson  Identity Verified
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Bow Pose May 30, 2004

Lie in a prone position. Bend your knees and reach behind you to grasp your ankles. Raise your head, chest and legs, supporting your weight on the navel, forming an arch. Extend the neck and chest as far as possible. Breathe in while raising your body and hold that position for eight seconds. Breathe out as you assume your original position.

http://www.rivermaya.com/bow.html


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Monika Coulson  Identity Verified
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Cobra Pose May 30, 2004

Lie down on your chest. Slide your hands, palms down to either side of your shoulders. Tuck the elbows to your sides and keep your feet together. Raise your chest off the floor, supporting the weight on the palms, roll your head and neck back and up and look toward the ceiling. Breathe in as you rise. Hold your breath and that position for eight seconds. Exhale as you come down to your original position.



http://www.rivermaya.com/cobra.html


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Monika Coulson  Identity Verified
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Locust Pose May 30, 2004

Lie down flat, face to the floor. Place your arms on your sides and stretch your hands backward, palms facing up. Rest your chin on the floor and look ahead. Raise your legs and your waist with your fists clenched. This may be done for half a minute.



http://www.rivermaya.com/locust.html


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Monika Coulson  Identity Verified
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Bellows Pose May 30, 2004

Lie down on your back. Bend your right knee and bring your thigh to your chest. Grasp your leg with both hands. Keep this position for eight seconds, holding your breath. Breathe in as you resume original position. Do the same, this time with your left leg. Do another with both legs together.

http://www.rivermaya.com/bellows.html


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Monika Coulson  Identity Verified
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Head-to-knee May 30, 2004

Sit with your legs stretched out on the floor. Bend your right knee to press the muladhara cakra with your right heel. Touch the left knee with your forehead, exhaling as you bend your waist slowly. Interlocking all the fingers, press the left sole with the hands. Hold this position for eight seconds. Breathe in as you return to your original position. Repeat the process, this time with your right leg stretched out, and your left heel pressing the muladhara cakra.

http://www.rivermaya.com/headknee.html


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