Amathiphu asheshayo
- Qamba lokho okuzwayo ngaphandle kokukulungisa.
- Beka ukunaka kwakho emphefumulweni owodwa ohamba kancane.
- Vula ubanzi futhi bese uzwa izinyawo zakho.
Iningi losuku olunzima aluzenzeki kuwe ngesikhathi esisodwa. Luyaqongelela. Impendulo emfushane efike kabi, umhlangano oye wathatha isikhathi eside, umcabango oye waqala ukujikeleza cishe ngesikhathi sesidlo sasemini ongazange ume ngempela. Sekuphakathi kwentambama usucindezelekile futhi ungakhombi sizathu sisodwa sokuthi kungani. Umane usithwele nje, ngendlela obungathwala ngayo isikhwama obukhohliwe ukuthi sisehlombe lakho.
Lokho kuthwala kunegama ocwaningweni. Sivame ukuqhuba ingxenye enkulu yezimpilo zethu ku-autopilot, sikhona ingxenye, silahlekile emakhanda ethu, siphendula ngaphambi kokuba sibone ngempela ukuthi siphendula kuphi. I-NHS ikubeka ngokusobala: kulula ukuyeka ukuqaphela umhlaba osizungezile, futhi kulula ukulahlekelwa ukuxhumana nokuthi imizimba yethu izizwa kanjani bese sigcina "sihlala emakhanda ethu." Inkinga ukuthi izinto esingaziqapheli zisasiqondisa.
Isikhala sokuphefumula semizuzu emithathu siyindlela yokuphazamisa lokho. Kuwukuma okufushane, okuhleliwe, izinyathelo ezintathu cishe umzuzu ngasinye, ongakusebenzisa noma kuphi, namehlo akho evulekile uma udinga, ngaphandle kokuthi kube khona owaziyo. Ngeke lulungise usuku. Luzobuyisela isondo lokuqondisa kuwe isikhathi eside ngokwanele ukunquma ukuthi kwenzekani okulandelayo.
Kuvelaphi
Lokhu akuyona into esiyiqambile, futhi akulona iqhinga lempilo. Isikhala sokuphefumula semizuzu emithathu sakhiwa abacwaningi bezokwelapha abathathu, u-Zindel Segal, u-Mark Williams, no-John Teasdale, njengengxenye ye-mindfulness-based cognitive therapy, evame ukufinyezwa ngokuthi i-MBCT. Baklama i-MBCT ukusiza abantu abake badlula ekucindezelekeni okuphindaphindekayo ukuba bahlale bephilile, ngokubafundisa ukubamba ukuzungeza kwasekuqaleni ngaphambi kokuba kubadonsele phansi ngokuphelele.
Kukho konke kulolo hlelo, isikhala sokuphefumula ngokuvamile yisona sicucu abantu abasigcinayo. Sincane ngokwanele ukuthi usisebenzise ngempela ngoLwesibili. U-Segal nozakwabo basichaza njengebhuloho, indlela yokuthwala ukuzinza kokuhlala isikhathi eside kuye phakathi nendawo exakile yempilo ejwayelekile. Awudingi ikhusheni noma ikamelo elithule. Udinga cishe imizuzu emithathu nokuzimisela ukuzihlola.
Isimo saso
Abantu ngezinye izikhathi babona lo mkhuba njenge-hourglass: obanzi phezulu, omncane maphakathi, obanzi futhi ngezansi. Ukunaka kwakho kuyavuleka, bese kuhlangana ndawonye, bese kuvuleka futhi. Ukunyakaza okuthathu.
Isinyathelo sokuqala: qaphela okukhona ngempela
Chitha umzuzu wokuqala uthatha isivivinyo, ngaphandle kokuzama ukushintsha lutho. Umsebenzi ukuvuma, hhayi ukulungisa.
Zibuze, ngokwethembeka, imibuzo emithathu esheshayo:
- Yimiphi imicabango edlula engqondweni yami njengamanje? Zama ukuyibona njengezehlakalo zengqondo, hhayi amaqiniso. Ungaze uqambe owodwa: "nangu umcabango wokuthi ngikuqagele kabi lokho."
- Yimiphi imizwa ekhona lapha? Qamba umzwelo uma ukwazi, ngisho cishe. Ukukhungatheka. Ukukhathazeka. Ukungabi namdlandla. Ukuwuqamba kususa okunye ukushisa kuwo.
- Kwenzakalani emzimbeni wami? Umhlathi oqinile, umoya ongajulile, ifindo ndawana thile ngaphansi kwezimbambo. Kuqaphele nje.
Lokhu kuzwakala cishe kulula kakhulu ukuba kubalwe. Yisona sinyathelo esibaluleke kunazo zonke. Awukwazi ukuphendula kahle entweni ongazivumelanga ukuyibona, futhi iningi lethu lichitha umzuzu omubi libheka yonke indawo ngaphandle kwalokho okuyiqiniso.
Isinyathelo sesibili: hlanganisela emphefumulweni
Manje vumela ukunaka kwakho kuncipha. Ngomzuzu wesibili, kulethe entweni eyodwa: ukuphefumula kwakho.
Ungazami ukushintsha umoya noma ukuwujulisa. Uwulandele nje. Umoya ongenayo. Umoya ophumayo. Mhlawumbe beka ukunaka kwakho ekwenyukeni nasekwehleni kwesisu sakho, noma ukunyakaza okuncane emakhaleni akho. Lapho ingqondo yakho izulazula, futhi izokwenza njalo, lokho akukhona ukwehluleka. Ukuqaphela ukuthi izulazule bese ubuya yikho kanye lokhu kuzivocavoca. Uzokwenza lokho izikhathi eziyishumi ngomzuzu. Kuhle. Ukubuya ngakunye kuyi-rep.
Umoya usebenza njengensika lapha ngesizathu esifanele ukwaziwa. Uhlala unawe, uhlala umanje, futhi uyingxenye eyodwa yokusabela kwakho engcindezini ongakuzwa ngempela futhi uyiqondise. Lapho konke okunye kunomsindo, uyindawo engaguquki ongabuyela kuyo.
Isinyathelo sesithathu: vula ubuyele ngaphandle
Ngomzuzu wokugcina, vumela ukunaka kwakho kuvuleke futhi, kusuka emphefumulweni kuye emzimbeni wakho wonke. Cabanga ukuphefumula kwakho njengokugcwalisa umzimba wonke, kuze kufike eziqwini zeminwe yakho nangaphansi kwezinyawo zakho.
Uma kukhona ukucindezeleka noma ukungakhululeki ndawana thile, awudingi ukukuxosha. Bheka ukuthi ungakwazi yini ukuphefumulela kukho, wenze kuthambe okuzungezile, ukuvumele kube khona kunendawo eyengeziwe okuzungezile. Bese uvuleka futhi ukuze uthathe ikamelo, imisindo, isihlalo esingaphansi kwakho, lapho ukhona ngempela. Futhi kusuka kuleyo ndawo ezinze kancane, ubuyela osukwini lwakho.
Yilokho nje. Qaphela, hlanganisa, nweba. Vula, ncipha, vula.
Kubukeka kanjani empilweni yangempela
Imiyalelo engacacile kulula ukuyivumela ngekhanda kodwa kunzima ukuyenza ngempela. Ngakho cabanga inguqulo evamile.
Ake sithi kufika i-imeyili efundeka sengathi iyakugxeka. Isisu sakho siyawa, ubuso bakho buyashisa, futhi izandla zakho sezivele ziya empendulweni ebukhali kunaleyo obungayikhetha ngosuku oluhle. Yilowo mzuzu. Esikhundleni sokuthumela, uthatha isikhala.
Umzuzu wokuqala, uyaqaphela. Umcabango unomsindo futhi uqinisekile: "bayangincisha isithunzi." Uwuvumela ube umcabango kunokuba isinqumo. Umuzwa ongaphansi kwawo uyingxenye yentukuthelo, ingxenye yokuthile okuthambile, mhlawumbe ukuqhamuka kwamahloni. Amahlombe akho asenyukele eduze kwezindlebe zakho. Ukubona konke ngaphandle kokuphikisana nanoma yikuphi kwakho.
Umzuzu wesibili, uza emphefumulweni. Akukho okukhethekile. Imiphefumulo emithathu noma emine ehamba kancane, evamile, ukunaka kuphumule emphefumulweni ophumayo. Ingqondo yakho igxumela emuva ku-imeyili kabili. Uyayibuyisa kabili. Ukushisa akunyamalali, kodwa kuyayeka ukukhuphuka.
Umzuzu wesithathu, uyavuleka. Uzwa izinyawo zakho phansi nesihlalo esikuphethe. Uyaqaphela ukuthi i-imeyili ingumlayezo owodwa esikrinini esisodwa ekamelweni elilodwa, hhayi yonke impilo yakho. Futhi kusukela lapho uyanquma. Mhlawumbe usaphendula, kodwa ngokupholile nangokucaca. Mhlawumbe ulinda ihora. Mhlawumbe uthatha ucingo kunalokho. Iphuzu ukuthi ukukhetha kusekuwako futhi. Impendulo ye-autopilot ayiseyona kuphela into etholakalayo.
Lokho kuwo wonke umsebenzi wokubaluleka komkhuba emzuzwini owodwa. Awuyenzi i-imeyili ibe nomusa. Wenza impendulo yakho ibe eyakho.
Kungani imizuzu emithathu yenza noma yini nje
Kufanele ukuba nokungabaza. Imizuzu emithathu ingaluthinta kanjani usuku olube lubi amahora amaningi?
Ingxenye yempendulo ukuthi awuzami ukususa umuzwa. Lokho ukungezwani okuvame kakhulu ngalo mkhuba, futhi yikho okukhubekisa abantu. Umgomo wesikhala sokuphefumula akukhona ukuzizwa uzolile ekugcineni. Kungukuthola umbono ocacile, ukuze noma yini oyenzayo ilandelayo ivele esinqumweni sangempela kunokuba umkhuba ozenzakalelayo.
I-American Psychological Association, ifingqa uchungechunge olukhulu locwaningo, ichaza ukuqaphela njengokusebenza ngamakhono amabili osuku ngalunye: ukunaka lokho okwenzeka ngempela njengamanje, nokukuhlangabeza ngaphandle kokwahlulela noma ukuphendula ngokushesha. Kuwo wonke ucwaningo olungaphezu kwamakhulu amabili, izindlela ezisekelwe ekuqapheleni zatholakala ziwusizo ikakhulukazi ekudambiseni ingcindezi, ukukhathazeka, nomoya ophansi. Abantu abazijwayezayo bavame ukusabela kancane emzuzwini onzima ngenqwaba yemicabango emibi, futhi bakuthola kulula ukuhlala okwamanje kunokuzungezela ekukhathazekeni.
Lowo umshini omncane ongemuva kwaleyo mizuzu emithathu. Isinyathelo sokuqala sinweba isikhala phakathi kwento eyenzekayo nokusabela kwakho kuyo. Isinyathelo sesibili sikunika indawo ezinzile yokuma ngesikhathi lokhu kukhuphuka kudlula. Isinyathelo sesithathu sikubuyisela empilweni yakho yangempela, uzinze kancane kunalapho ubuyishiye khona. Akukho kulokho okudinga ukuthi umuzwa unyamalale. Kudinga nje ukuthi ukhona kuwo.
Ukuzinza kuyakhula, futhi. Umkhuba wahlolwa ekuqaleni njengendlela yokugcina ukucindezeleka kungabuyi kubantu ababekuke kwaba kabili nangaphezulu. Ubufakazi lapho buhle ngempela, yize kuwuhlobo lomphumela ofanele ukushiwo ngokucophelela. Ukuhlolwa kuye kwathola ukuthi i-MBCT ingabambezela ngokubalulekile isikhathi umuntu ahlala ephilile ngaphambi kokuphinda abuyelwe, futhi kuyabambelela emazweni ahlukene nasezinhlelweni zezempilo. Ekuphindeni okukodwa esimisweni sezempilo saseSwitzerland, abantu ababefake i-MBCT ekunakekelweni kwabo okujwayelekile bahamba isikhathi eside kakhulu ngaphambi kwanoma yikuphi ukubuyelwa kunalabo abangazange bakwenze. Isikhala sokuphefumula singelinye lamathuluzi osuku ngalunye athwala leyo nzuzo aliyise empilweni yangempela, isikhathi eside ngemva kokuphela kwesifundo sokwelapha.
Nini ngempela ukusisebenzisa
Kunezindlela ezimbili ezinhle zokukufaka lokhu osukwini, futhi kuyasiza ukuzazi zombili.
Eyokuqala ngokohlelo, lapho kungekho lutho olubi. Izikhathi ezintathu ngosuku, ake sithi, ekuseni, emini, nakusihlwa, uthatha imizuzu emithathu noma uzizwa uyidinga noma cha. Yilena indlela ofunda ngayo lo mkhuba usazolile, ukuze indlela isivele ihanjiwe lapho ungazolile. Ithuluzi olike walizijwayeza kuphela enkingeni yithuluzi ongeke ulithole kuyo.
Eyesibili yileyo esebenzela ukuba khona kwayo: njengempendulo emzuzwini onzima. Ngaso leso sikhathi uzibamba uqinisa, ukuvela kokucasuka, umuzwa wokushona, isifiso sokushaya impendulo ozozisola ngayo, yilowo umkhombandlela. Ngaphambi kokusabela, thatha isikhala sokuphefumula. Imizuzu embalwa oyichithayo cishe njalo izokubiza kancane kunento obuzoyenza ngaphandle kwayo.
Imizuzu emihle yokusifinyelela:
- Ngaphambi nje kwengxoxo oyesabayo.
- Ngaso leso sikhathi uqaphela ukukhathazeka kuqala ukujikeleza.
- Lapho ususukunyeliswe ekulinganiseleni futhi uzizwa usuzosabela ngokweqile.
- Emngceleni womoya ophansi omdala, ojwayelekile, ngaphambi kokuba uzinze usuku lonke.
Amacebo ambalwa aqotho. Imizuzu emithathu ngumhlahlandlela, hhayi umthetho, futhi imizuzu emibili osheshayo owenza ngempela ingcono kunemizuzu eyishumi ephelele oyihlehlisayo njalo. Uzophazamiseka njalo; lokho akulona uphawu lokuthi umubi kukho. Futhi uma ungakwazi ukuthola ubumfihlo, ungakwenza konke lokhu namehlo akho evulekile, ugqolozele indawo odongeni, futhi akekho ozokwazi.
Amazwana mayelana nalokho lokhu okungakwenza nokungeke kukwenze
Ukuqaphela kusiza abantu abaningi, futhi akulungele wonke umuntu. I-NHS ikusho lokhu ngokuqondile, futhi sizokuphinda, ngoba kubalulekile: abanye abantu bathola ukuthi ukuphendulela ukunaka ngaphakathi akubasizi, noma ngisho kubenza bazizwe kabi nakakhulu. Kwabanye, ukugxila emphefumulweni noma emzimbeni kuvusa ukukhathazeka okwengeziwe kunokukudambisa, futhi lokho kungaba yiqiniso ikakhulukazi ngemva kwezinhlobo ezithile zenhlekelele.
Uma lowo kunguwe, awenzanga lutho olubi, futhi awehluleki entweni elula. Kusho nje ukuthi leli thuluzi elithize akulona ithuluzi lakho njengamanje, futhi akhona amanye. Umkhuba wokuzinza okhomba ukunaka kwakho ngaphandle, kulokho ongakubona, ukuzwa, nokuthinta, ungakufanela ngcono kunalowo ophendulela ngaphakathi.
Isikhala sokuphefumula siyindlela yokuhlangabezana nomzuzu onzima unendawo eyengeziwe nokukhetha okwengeziwe. Akukhona ukwelashwa, futhi akusona esikhundleni sako. Uma umoya ophansi, ukukhathazeka, noma leyo ngcindezi engaphansi engapheliyo ikudla ubuthongo bakho, umsebenzi wakho, noma abantu obathandayo, noma uma uzithola ufinyelela emaqhingeni afana nawa nje ukuze uqhubeke usuku ngalunye, lokho kufanele ukukuletha kudokotela noma kudokotela wengqondo. Ukucela usizo olwengeziwe akulona uphawu lokuthi ukuphefumula akuzange kusebenze. Kunguwe ozithatha ngokungathi sina, okuyiwo kanye umuzwa olungile.
Imizuzu emithathu ngeke ithwale sonke isisindo sosuku olunzima. Yayingahloselwe lokho. Okungakwenza ukukubuyisela amandla amancane, athule okuqaphela lapho ukhona bese ukhetha isinyathelo sakho esilandelayo, futhi ngosuku olukubalekele, akuyona into encane ukuba nayo.
Imithombo
- Mindful, The Three-Minute Breathing Space Practice
- NHS, Mindfulness
- American Psychological Association, Mindfulness meditation: A research-proven way to reduce stress
- National Center for Biotechnology Information, Depression relapse prophylaxis with Mindfulness-Based Cognitive Therapy: Replication and extension in the Swiss health care system