Conscious Dance Practices/InnerMotion/The Guidebook/Dance Resources/Embrace Emotions/zu

Uma uzicwilisa emdansweni futhi uxhumana ngokujulile nomculo, imizwa yakho ngokwemvelo iba namandla futhi ibonakale. Lokhu kuyingxenye ebalulekile futhi ebalulekile yesipiliyoni somdanso. Ngezinye izikhathi, le mizwa ingase ingakhululeki, kodwa esikhundleni sokuyigwema, kubalulekile ukuyamukela nokuhlala ikhona nayo. Ukwenza kanjalo kukhuthaza ukukhula komuntu siqu futhi kwenza kube lula ukuziveza.

Ukubaluleka Kokwamukela Imizwa

Imizwa ibalulekile kokuhlangenwe nakho kwakho komuntu, isebenza njengezimpawu ezibalulekile ezikuqondisa ezimweni ezahlukahlukene futhi zikusize uphendule ngendlela efanele endaweni okuyo. Ukwamukela imizwa kunokuyishaya indiva kubalulekile ngezizathu eziningana. Okokuqala nokubaluleke kakhulu, ukuvuma nokuveza imizwa yakho kukuvumela ukuthi uphile ngendlela eyiqiniso. Uma ucindezela imizwa yakho, udala ukungqubuzana kwangaphakathi, okuholela ekungaziqondini nasekuqondeni okungaphelele ukuthi ungubani ngempela.

Ngaphezu kwalokho, ukwamukela imizwa yakho kungathuthukisa kakhulu impilo yakho yengqondo. Imizwa engaxazululiwe ingakheka ngokuhamba kwesikhathi, okuholela ekucindezelekeni, ekukhathazekeni nasekucindezelekeni. Ngokuzivumela ukuthi uzizwe futhi ucubungule imizwa yakho, uvimbela lokhu kwakheka futhi ulondoloze isimo sengqondo esinempilo. Ukuqonda imizwa yakho kukwenza ukwazi ukuthuthukisa amasu angcono okuyilawula, okuholela ebuhlotsheni obunempilo kanye nokwenza izinqumo ezingcono. Okokugcina, ukwabelana ngemizwa yakho nabanye kukhuthaza ukuxhumana okujulile, kuthuthukisa uzwela nokuqondana. Ezweni lapho ukuxhumana kwangempela kuvame ukungavamile, lokhu kwethembeka ngokomzwelo kungaba namandla amakhulu.

Izici Ezinhle Nezimbi Zemizwa

Umuzwa ngamunye, kungakhathaliseki ukuthi uyajabulisa noma awukhululekile, unenhloso yawo, unikeza ukuqonda namathuba okukhula. Imizwelo ayiyona "emihle" noma "emibi" ngokwemvelo; kunalokho, isebenza njengezimpawu ezikuqondisa ekuziqondeni wena nezidingo zakho. Ake sihlole eminye yale mizwa kanye nemvelo yayo ekabili:

• Ukwesaba' kunendima ebalulekile ekukuvikeleni engozini nasekukukhuthazeni ukuba uqaphele. Kukusiza ukuthi uqaphele izingozi futhi ulungiselele izinselele. Kodwa-ke, uma kuvunyelwe ukuthi kulawule, ukwesaba kungakuphazamisa noma kubangele ukukhathazeka okungadingekile, kukuvimbele ekuhloleni amathuba.

• Intukuthelo' ivikela imingcele yakho futhi ikushukumisele ukuthi uthathe isinyathelo. Ingashayela ushintsho oludingekayo futhi ivikele inhlalakahle yakho engokomzwelo neyomzimba. Noma kunjalo, intukuthelo engalawulwa ingakhula ibe ukuziphatha okulimazayo, yonakalise ubudlelwano futhi ishiye izinkinga ezingaxazululiwe.

• Ukudabuka' kuvumela ukukhululwa ngokomzwelo futhi kukusiza ukuthi ubhekane nokulahlekelwa. Kujulisa amandla akho ozwela nokuxhumana. Kodwa-ke, ukudabuka okungaxazululiwe kungaholela ekuhoxeni nasekucindezelekeni isikhathi eside, kukwehlukanise nokusekelwa nokuphulukiswa.

• Ukucasuka' kukuvikela ezintweni noma ezimweni eziyingozi, kusebenza njengendlela yokuzivikela yemvelo. Kodwa uma kungalawulwa, kungaholela ekubandlululweni noma ekuzondeni ngokweqile, kukuhlukanise nokuhlangenwe nakho noma kubantu abangase bacebise impilo yakho ngenye indlela.

• Ihlazo' lembula izingxenye zakho ezidinga ukwamukelwa nokuphulukiswa. Kungakhuthaza ukuzicabangela nokukhula, kukusize ubhekane nezindawo zokuphila kwakho ezizizwa zingahambisani. Kodwa-ke, uma amahloni ekhula, kungaholela emizweni yokungafaneleki kanye nokungaxhumani nabanye.
• Ukuzisola kukumema ukuthi uzixolele. Kungakusiza ufunde ezenzweni ezedlule futhi wenze izinqumo ezingcono esikhathini esizayo. Kodwa ukuhlala isikhathi eside uzisola kungakubamba umjikelezo wecala futhi kuvimbele ukuqhubekela phambili.
• Ukudumala kukukhombisa lapho ubambe khona amathemba angashiwongo. Kukhuthaza ukucaca ebuhlotsheni bakho kanye nemigomo yakho, kukusize ubeke izindinganiso ezingokoqobo. Ngakolunye uhlangothi, ukudumala ngokweqile kungaqeda ukwethembana futhi kukhuthaze ukuphelelwa yithemba.
• Ukumangala kukhuthaza ilukuluku futhi kukhuthaze ukufunda. Kukugcina uhilelekile emhlabeni futhi uvulekele okuhlangenwe nakho okusha. Ngakolunye uhlangothi, izimanga ezingalindelekile zingabangela ukushaqeka noma ukudideka, okwenza kube nzima ukuthola ibhalansi.
• Injabulo' iyakuphakamisa futhi ikukhuthaze, ikhuthaze ukuxhumana okuhle kanye nomuzwa wenhlalakahle. Kungaqinisa ubudlelwano futhi kukhuthaze ubuciko. Kodwa-ke, ukugcizelela kakhulu injabulo kungadala amathemba angenakwenzeka, okwenza kube nzima ukwamukela noma ukucubungula eminye imizwa.

• Injabulo' ivuselela umoya wakho futhi inikeze izikhathi zokuxhumana okumsulwa nesikhathi samanje. Ithuthukisa ubuhlakani futhi yakha ukuqina. Kodwa njengenjabulo, injabulo ingaba yesikhashana uma ixhunywe kuphela ezifinyelelweni zangaphandle noma ekuqinisekisweni.

• Ukubonga' kuguqula ukugxila kwakho kube yinto eningi empilweni yakho. Kukhuthaza ukucabanga okuhle, kuqinisa ubudlelwano, futhi kwandisa ukwaneliseka okuphelele. Kodwa-ke, uma kuphoqelelwa noma kungathembekile, kungacindezela eminye imizwa efanele edinga ukuvezwa.

• Uthando' lukuxhumanisa ngokujulile nabanye, luthuthukisa umuzwa wakho wokuba yingxenye nokwaneliseka. Lushukumisa izenzo zomusa futhi luqinisa izibopho. Kodwa-ke, uthando lungakwenza futhi ube sengozini yokuphuka kwenhliziyo noma luholele ekuzihlanganiseni okungenampilo uma kungalingani nokuzihlonipha.

Ngokuqonda ubunjalo obubili bale mizwa, ungayamukela njengeziqondiso ezibalulekile kunezithiyo. Lokhu kuqaphela kukuvumela ukuthi uzulazule endaweni yakho yemizwa ngokuhlakanipha okukhulu kanye nobuqotho, okucebisa umdanso wakho kanye nempilo yakho.

Imiphumela Yemizwa Ekudanseni

Imizwa yakho ithinta kakhulu umzimba wakho, ukuma, kanye nokunyakaza komdanso. Imizwa ngayinye ibumba ngendlela ehlukile indlela ozibamba ngayo nendlela onyakaza ngayo, inikeza amathuba okuxhumana okujulile kanye nokuvezwa kwangempela.

• Ukwesaba' kuvame ukuholela emisipheni eqinile, emahlombe agobile, namehlo abanzi. Emdansweni, kungahunyushwa kube ukunyakaza okusheshayo, okubukhali kanye nezimpawu zokuzivikela ezibuyela emuva noma ezivikelayo, okubonisa umuzwa wokuqapha noma wokuphuthuma.

• Intukuthelo' ivame ukubonakala njengezibhakela ezigoqiwe, imisipha eqinile, kanye nokuma okubheke phambili. Emdansweni, lo muzwa ungavezwa ngokunyakaza okunamandla, okunamandla kanye nezimpawu zobudlova, okubonisa umuzwa wamandla nokungalaleli.

• Ukudabuka' kuvame ukuholela emahlombe awile, ikhanda eliphansi, kanye nokunyakaza okuhamba kancane, okuhlosiwe. Emdansweni, ukudabuka kungavezwa ngokunyakaza okuthambile, okugelezayo kanye nokubonakaliswa kokulangazelela noma ukulahlekelwa, okudala ukuxhumana okuthinta inhliziyo ngokomzwelo.

• Ukunengeka' kubonakala ekhaleni eligobile, ekhanda elijikile, kanye nolimi lomzimba oluvaliwe. Lo muzwa ungabonakala emdansweni njengokunyakaza okuxegayo, okwenqabayo kanye nokusunduza noma ukusula izimpawu, okubonisa umuzwa wokuzonda.

• Ukumangala kuvame ukubangela amashiya aphakanyisiwe, umlomo ovulekile, kanye nokunyakaza okungazelelwe nokungalindelekile. Emdansweni, ukumangala kungabonakaliswa ngezimpawu ezisheshayo, ezigqamile kanye nezinguquko ezingalindelekile endleleni, okubonisa ilukuluku noma ukumangala.

• Ihlazo' kungabangela amehlo aphansi, amahlombe agobile, noma ulimi lomzimba oluvikelayo, okubonisa isifiso sokucasha noma sokuhoxa. Emdansweni, kungahunyushwa kube ukunyakaza okuncane, okungaqiniseki noma ukuma okuhoxayo, okubonisa ubuthakathaka.

• Ukuzisola' kungabonakala njengokunyakaza okuphindaphindayo, njengokungathi kuphinda umzuzwana, noma izimpawu ezibonakala zidonsa ngaphakathi, ezifanekisela ukuzihlola. Kumema umuzwa wokuthethelela nokukhululwa ngezinkulumo zomdanso ezihamba kancane nezicabangayo.

• Ukudumala' kuvame ukuletha ukwehla okuncane kokuma noma izimpawu ezingafiki ekunwetshweni okugcwele. Emdansweni, lokhu kungaboniswa ngokunyakaza okungaphelele noma izimpawu zokuvumela, ezifanekisela okulindelwe okungakafezeki.

• Injabulo' iphumela emisipheni ekhululekile, ukuma okuqondile, kanye nobuso obumomothekayo. Uma uveza injabulo, ungase ubonise ukunyakaza okunamandla, okunamandla kanye nezenzo ezivulekile nezibanzi, okuveza injabulo kanye nokuhle ngomdanso wakho.

• Injabulo' iletha ukukhanya okungenakuphikwa ekunyakazeni, ngezenzo ezizenzakalelayo, ezikhululekile kanye nomuzwa wokudlala. Emdansweni, injabulo ingavezwa ngokugxuma ngamandla, ukuzungeza, kanye nokuxhumana okujabulisayo nesigqi.

• Ukubonga'' kungavezwa ngezenzo ezivulekile, ezibanzi kanye nesimo sokuma esiphakanyisiwe, okufanekisela ukwazisa nokuxhumana. Emdansweni, kungathatha isimo sokufinyelela ngaphandle noma phezulu, okubonisa umuzwa wokubonga nokuchichima.

• Uthando' luvame ukubonakala ngokunyakaza okuthambile, okugeleza, isimo sokuma esikhululekile, kanye nezenzo ezifinyelela ngaphandle noma ezisondela enhliziyweni. Emdansweni, uthando lungavezwa ngokunyakaza okuthambile, okuxhumene okudlulisa imfudumalo kanye nobuthakathaka.

Ngokuqonda nokwamukela le mizwa, ungaxhumana ngokujulile nomculo kanye nokuhlangenwe nakho kwakho kwangaphakathi, uguqule umdanso wakho ube yindlela ejulile neyiqiniso yokuveza. Lokhu kuqaphela kukuvumela ukuthi ubonise ngokugcwele ububanzi bemizwa, uthuthukise ikhwalithi yomdanso wakho futhi usekele ukukhula komuntu siqu. Ngamandla omculo nokunyakaza, ungahlola futhi uveze lonke uhlobo lwemizwa yabantu, okuholela empilweni ephilayo neyanelisayo.

Indlela Umculo Oqala Ngayo Imizwa

Umculo unekhono elijulile lokuxhumana nawe ezingeni elijulile, elingelona elokukhuluma, ngokuvamile uqala imizwa ehlukahlukene. Isigqi kanye nesivinini sengoma kudlala indima ebalulekile kule nqubo. Izigqi ezisheshayo zingakunika amandla futhi zikuvuse, kuyilapho izigqi ezisheshayo zingathulisa futhi ziduduze ingqondo yakho. Isigqi singalingisa ngisho nokushaya kwenhliziyo yakho, sithonye isimo sakho somzimba kanye nezimpendulo zemizwa. Ngokufanayo, imiculo ehlukene kanye nokuvumelana kungavusa imizwa ehlukahlukene. Izinkinobho ezincane zivame ukuvusa usizi noma ukuzindla, kuyilapho izinkinobho ezinkulu zivame ukukhuthaza injabulo nokukhushulwa.

Amazwi engoma angathintana ngokujulile nokuhlangenwe nakho kwakho, avuse imizwa nezinkumbulo ezithile. Uma uzwa amagama aphinda izindaba zakho, uzizwa ubonwa futhi uqondwa, futhi imizwa yakho iyaqinisekiswa. Ngaphezu kwalokho, izinguquko zevolumu kanye nokuguquguquka ngaphakathi komculo kungakhulisa izimpendulo zakho zemizwa, kudale imizwa yokulindela, ukumangala, noma impumuzo. Lezi zinto zihlangene zenza umculo ube ithuluzi elinamandla lokuqala nokuhlola imizwa yakho.

"Bodily Maps of Emotions" by Lauri Nummenmaaa, Enrico Glereana, Riitta Harib and Jari K. Hietanend

Exercise

• Acknowledge Your Emotions: Start by acknowledging whatever emotion you are experiencing. Verbalize it if needed - say to yourself, "I am feeling sad," or "I am feeling anxious." Naming the emotion helps you to recognize and accept it without judgment.
• Focus on the Feeling in Your Body: After naming the emotion, shift your focus to how it manifests in your body. Identify where you feel it - maybe it’s a tightness in your chest,  butterflies in your stomach, or tension in your shoulders. Notice the intensity and quality of the sensation.
• Integrate the Emotion into Your Dance: Incorporate the emotion into your movements. Let your dance be an expression of what you are feeling. If you are sad, your movements might be slower and more deliberate. If you are frustrated, you might move more vigorously. Use the dance to channel and process the emotion.
• Stay with the Emotion: Resist the urge to think about the emotion or push it away. Stay with it, allowing yourself to fully experience and express it through your body. This process can be uncomfortable, but it is essential for emotional release.
• Trust the Process: Understand that the goal is not to force yourself to feel happy or to recreate past emotions associated with certain songs you really like. Trust that by fully embracing your current emotions, joy and happiness will naturally emerge in their purest form and have a lasting impact on your well-being.
• Be Patient: Sometimes, it takes a long time for unpleasant feelings to pass. Be patient with yourself and trust that this process is necessary for emotional growth. If the emotion persists throughout the dance session, acknowledge it and understand that it’s part of a larger process.
• Seek Support if Needed: If certain emotions feel overwhelming or persist for a long time, it may indicate something significant in your life that needs attention. Consider talking to a family member, friend, or psychotherapist to help process these emotions. Seeking support is a sign of strength, and professional help can provide valuable tools for managing intense feelings. Remember, everyone needs help sometimes, and reaching out can make a significant difference in your emotional well-being.

By embracing your emotions fully during dance, you allow for a deeper, more authentic experience. This practice not only enhances your dance but also contributes to your overall emotional health, leading to a more balanced and fulfilling life.

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