{"id":10767,"date":"2023-11-03T11:39:03","date_gmt":"2023-11-03T11:39:03","guid":{"rendered":"https:\/\/andartak.is\/?p=10767"},"modified":"2024-08-06T20:53:28","modified_gmt":"2024-08-06T20:53:28","slug":"hugleidsla-frid","status":"publish","type":"post","link":"http:\/\/andartak.is\/is\/hugleidsla-frid\/","title":{"rendered":"Huglei\u00f0sla fyrir fri\u00f0"},"content":{"rendered":"

\u00c9g b\u00fd\u00f0 \u00fe\u00e9r a\u00f0 taka \u00fe\u00e1tt<\/strong> \u00ed fj\u00f6rut\u00edu daga huglei\u00f0slu fyrir fri\u00f0.<\/p>\n

Vi\u00f0 lifum\u00a0\u00e1 erfi\u00f0um t\u00edmum<\/strong>.\u00a0\u00dea\u00f0 sem er a\u00f0 gerast \u00ed heiminum snertir okkur \u00f6ll. Vi\u00f0 getum\u00a0lagt okkar a\u00f0 m\u00f6rkum til a\u00f0 skapa fri\u00f0 \u00ed kring um okkur me\u00f0 \u00fev\u00ed a\u00f0 velja fri\u00f0.\u00a0a\u00f0 taka fri\u00f0 fram yfir \u00f3fri\u00f0, einn dag \u00ed einu, eitt or\u00f0 \u00ed einu, eina hugsun \u00ed einu. \u00deetta er eins og vi\u00f0\u00a0vitum, langt fr\u00e1 \u00fev\u00ed a\u00f0 vera alltaf au\u00f0velt. Fri\u00f0ur er heimaverkefni fyrir allt l\u00edfi\u00f0.<\/p>\n

Fyrsta skrefi\u00f0\u00a0<\/strong>er a\u00f0 finna fri\u00f0s\u00e6ld me\u00f0 okkur sj\u00e1lfum. A\u00f0 finna lei\u00f0ir til a\u00f0 nj\u00f3ta n\u00e6rveru vi\u00f0 veruna \u00ed okkur sj\u00e1lfum, a\u00f0 eiga fri\u00f0s\u00e6l samskipti vi\u00f0 okkar eigin innri ver\u00f6ld.\u00a0Lesa allan pistilinn h\u00e9r<\/a>.<\/p>\n

\u00c9g f\u00f3r a\u00f0 huglei\u00f0a<\/strong> hva\u00f0 \u00e9g g\u00e6ti gert til a\u00f0 leggja mitt a\u00f0 m\u00f6rkum og mig langar\u00a0a\u00f0 bj\u00f3\u00f0a \u00f6llum sem vilja taka \u00fe\u00e1tt,\u00a0\u00ed fj\u00f6rut\u00edu daga huglei\u00f0slu fyrir fri\u00f0s\u00e6lt hjarta.<\/p>\n

Dagleg huglei\u00f0sla<\/strong> fyrir fri\u00f0 gefur okkur\u00a0f\u00e6ri \u00e1 a\u00f0 skapa fri\u00f0s\u00e6ld innra me\u00f0 okkur og senda fri\u00f0 og heilun \u00feanga\u00f0 sem hennar er \u00fe\u00f6rf. Vi\u00f0 sk\u00f6pum r\u00fdmi fyrir\u00a0fegur\u00f0 og fri\u00f0 og\u00a0sj\u00e1um fyrir okkur a\u00f0 \u00fea\u00f0 s\u00e9 m\u00f6gulegt a\u00f0 skapa fri\u00f0\u00a0\u00ed heiminum.<\/p>\n

Ana Holub<\/strong> sem er gy\u00f0ingur og er \u00feekkt fyrir starf sitt \u00ed \u00fe\u00e1gu\u00a0fyrirgefningar,\u00a0sendi n\u00fdlega fr\u00e1 s\u00e9r\u00a0fallegan pistil sem \u00e9g vitna h\u00e9r me\u00f0 \u00ed: “\u00c9g gr\u00e1tbi\u00f0 okkur\u00a0a\u00f0 sj\u00e1 ALLT sem er m\u00f6gulegt. A\u00f0 finna dj\u00fapt, a\u00f0 syrgja, a\u00f0 vera rei\u00f0, a\u00f0 vilja raunverulegar lausnir OG a\u00f0 skilja a\u00f0 hefnd er ekki svari\u00f0. ST\u00d6NDUM ME\u00d0 FRI\u00d0I. ST\u00d6NDUM ME\u00d0 GJAFMILDI. Og \u00fea\u00f0 r\u00f3tt\u00e6kasta af \u00f6llu – til a\u00f0 br\u00e6\u00f0a burtu \u00feessa ey\u00f0andi hringr\u00e1s sem hj\u00e1lpar engum og ekki j\u00f6r\u00f0inni. FYRIRGEFUM. Vi\u00f0 berjumst vi\u00f0 hvert anna\u00f0. Af hverju? Og vi\u00f0 berjumst innra me\u00f0 okkur sj\u00e1lfum. \u00deetta \u00fearf a\u00f0 taka endi ef vi\u00f0 \u00e6tlum a\u00f0 skapa n\u00fdjan og heilbrig\u00f0an heim \u00fear sem vi\u00f0 getum lifa\u00f0 saman \u00ed fegur\u00f0. Er \u00fea\u00f0 ekki \u00feetta sem vi\u00f0 viljum langflest okkar?”<\/p>\n

Mig langar um lei\u00f0 a\u00f0 vekja athygli \u00e1 s\u00f6fnun UN-women \u00e1 \u00cdslandi<\/strong> til stu\u00f0nngs konum \u00e1 Gaza. Og bj\u00f3\u00f0a ykkur \u00f6llum a\u00f0 taka \u00fe\u00e1tt.\u00a0H\u00e9r er bo\u00f0 fr\u00e1 \u00feeim:\u00a0UN Women \u00e1 \u00cdslandi stendur fyrir ney\u00f0ars\u00f6fnun fyrir konur \u00e1 Gaza og fj\u00f6lskyldur \u00feeirra sem b\u00faa vi\u00f0 gr\u00ed\u00f0arlegan skort og \u00f3\u00f6ryggi. H\u00e6gt er a\u00f0 leggja s\u00f6fnuninni li\u00f0 me\u00f0 \u00fev\u00ed a\u00f0 senda\u00a0sms-i\u00f0 KONUR \u00ed n\u00fameri\u00f0 1900\u00a0(hvert sms kostar 2.900 kr. \u2013 gildir hj\u00e1 S\u00edmanum, Hringdu og Nova). Einnig er teki\u00f0 vi\u00f0 frj\u00e1lsum framl\u00f6gum \u00e1 reikning:\u00a00537-26-55505, Kt: 551090-2489\u00a0og\u00a0st\u00f6kum styrkjum<\/a>.<\/p>\n

Huglei\u00f0sla fyrir fri\u00f0s\u00e6lt hjarta<\/h2>\n

H\u00e9r a\u00f0 ne\u00f0an er\u00a0upptaka<\/strong> sem \u00fe\u00fa getur fylgt \u00ed huglei\u00f0slunni. \u00dea\u00f0 er enginn form\u00e1li \u00ed uppt\u00f6kunni, h\u00fan er bara lei\u00f0s\u00f6gn sem \u00fe\u00fa getur nota\u00f0 \u00feegar \u00fe\u00fa huglei\u00f0ir. \u00de\u00fa getur vali\u00f0 a\u00f0 huglei\u00f0a styttra e\u00f0a lengra en upptakan eins og\u00a0\u00fe\u00fa vilt og eins og t\u00edmi \u00feinn leyfir. \u00c9g m\u00e6li me\u00f0 a\u00f0 byrja og enda huglei\u00f0sluna me\u00f0 hendur \u00e1 hjarta e\u00f0a l\u00f3fa saman fyrir framan hjarta og gefa \u00fe\u00e9r r\u00fdmi til a\u00f0 finna og vera me\u00f0 \u00fe\u00e9r. \u00cd byrjun getur veri\u00f0 gott a\u00f0 setja \u00e1setning fyrir huglei\u00f0slustundina og \u00ed lokin getur\u00f0u teki\u00f0 stund \u00ed a\u00f0 \u00feakka l\u00edkamanum fyrir og a\u00f0 sj\u00e1 fyrir \u00fe\u00e9r a\u00f0 \u00fe\u00fa sendir fri\u00f0 \u00feanga\u00f0 sem hans er \u00fe\u00f6rf.<\/p>\n

\u00deessi huglei\u00f0sla er fullkomin fyrir byrjendur<\/strong>. H\u00fan opnar fyrir me\u00f0vitund gagnvart \u00f6nduninni og h\u00fan styrkir og n\u00e6rir lungun.<\/p>\n

Lei\u00f0beiningar:<\/h2>\n

Augun \/ f\u00f3kus:<\/strong> Sittu me\u00f0 krosslag\u00f0a f\u00e6tur e\u00f0a \u00ed st\u00f3l og me\u00f0 beint bak. Loka\u00f0u augunum e\u00f0a horf\u00f0u beint fram me\u00f0 augun 1\/10 opin.<\/p>\n

Handasta\u00f0a<\/strong>: Settu vinstri h\u00f6ndina \u00e1 hjarta\u00f0, l\u00f3fann flatan upp vi\u00f0 brj\u00f3sti\u00f0 og fingurna l\u00e1r\u00e9tt vi\u00f0 g\u00f3lf \u2013 \u00ed \u00e1tt til h\u00e6gri. H\u00e6gri hendin er \u00ed Gyan mudra (fingurg\u00f3mar v\u00edsifingurs og \u00feumalfingurs snertast og hinir v\u00edsa beint upp). Lyftu h\u00e6gri h\u00f6nd upp til h\u00e6gri vi\u00f0 \u00feig eins og \u00fe\u00fa v\u00e6rir a\u00f0 sverja ei\u00f0. L\u00f3finn sn\u00fdr fram. Olnboginn slakur vi\u00f0 s\u00ed\u00f0una.<\/p>\n

\u00d6ndun<\/strong>: Einbeittu \u00fe\u00e9r a\u00f0 \u00f6nduninni. Anda\u00f0u me\u00f0vita\u00f0 alla lei\u00f0 inn og alla lei\u00f0 \u00fat. Anda\u00f0u h\u00e6gt og dj\u00fapt inn um nefi\u00f0, lyftu brj\u00f3stinu og haltu loftinu inni eins lengi og \u00fe\u00fa getur. Anda\u00f0u \u00fe\u00e1 fr\u00e1, mj\u00fakt, h\u00e6gt og alveg \u00fat. \u00deegar \u00fe\u00fa hefur anda\u00f0 alveg fr\u00e1, haltu \u00fe\u00e1 loftinu \u00fati eins lengi og \u00fe\u00fa getur.<\/p>\n

T\u00edmi og lok huglei\u00f0slu<\/strong>: Haltu \u00feessari l\u00f6ngu dj\u00fapu \u00f6ndun \u00e1fram \u00ed 3-31 m\u00edn\u00fatu. Lj\u00faktu huglei\u00f0slunni me\u00f0 \u00fev\u00ed a\u00f0 anda dj\u00fapt og kr\u00f6ftugt inn 3svar sinnum. Slaka\u00f0u \u00e1.<\/p>\n

\u00deegar \u00fe\u00fa heldur andanum<\/strong> eins lengi og \u00fe\u00fa getur inni e\u00f0a \u00fati er ekki \u00e1tt vi\u00f0 a\u00f0 gera \u00fea\u00f0 svo duglega a\u00f0 \u00fe\u00fa s\u00e9rt alveg a\u00f0 kafna e\u00f0a \u00ed spennu \u00e1 nokkurn h\u00e1tt \u00feegar \u00fe\u00fa andar aftur. \u00de\u00fa getur reynt a\u00f0 gera hana einu sinni \u00ed 3 m\u00edn\u00fatur. E\u00f0a 3svar sinnum \u00ed 3 m\u00edn\u00fatur og teki\u00f0 1 m\u00edn\u00fatu hv\u00edld \u00e1 milli \u00ed samtals 11 m\u00edn\u00fatur \u00e1 me\u00f0an \u00fe\u00fa ert a\u00f0 byggja upp \u00feol og venjast \u00fev\u00ed a\u00f0 huglei\u00f0a. Fyrir lengra komna og \u00fe\u00e1 sem vilja \u00fej\u00e1lfa einbeitingu og fylla sig af n\u00fdrri orku og \u00e6skukrafti er h\u00e6gt a\u00f0 byggja t\u00edmann upp \u00ed 31 m\u00edn\u00fatu.<\/p>\n