Amathiphu asheshayo
- Qaphela izinyawo zakho ngaphambi kwemicabango yakho.
- Vakashela nje ingxenye ngayinye, ungayilungisi.
- Uzulazulile? Buyela ngobumnene lapho ubuyeke khona.
Iningi lethu liphila amasentimitha ambalwa ngemuva kwamehlo alo. Sicabanga, sihlela, sikhathazeka, siphinda, futhi umzimba ulandela ngezansi njengempahla esikhohlwe ukuthi besiyithwele. Asiwuqapheli umhlathi oqinile size ubuhlungu. Asikuzwa ukuphefumula okubanjiwe size ekugcineni sikuyeke.
Ukuskena umzimba yindlela yokubuyela kulowo mzimba. Uhambisa ukunaka kwakho kancane kuwe wonke, kusukela ezingaphansi zezinyawo zakho kuya phezulu ekhanda lakho (noma kolunye uhlangothi, akunandaba), uma kuyo yonke ingxenye ukuze uqaphele lokho okukhona ngempela. Ukufudumala. Ingcindezi. Ukumnwe. Lutho nhlobo. Awuzami ukukhulula lezo zingxenye noma ukuzilungisa. Uvele uzivakashele nje.
Lokho kuzwakala cishe kulula kakhulu ukuthi kubalwe njengokuthile. Lungenye lwamathuluzi amadala kunawo wonke ekunakekeleni kwesimanje, lufundiswa njengetshe legumbi lohlelo lwamasonto ayisishiyagalombili lwe-Mindfulness-Based Stress Reduction olwasungulwa uJon Kabat-Zinn ngasekupheleni kweminyaka yawo-1970, futhi lusengalapho othisha abaningi beqala khona abaqalayo. Kunesizathu esihle sokuthi luqhubeke.
Kungani ukunaka kwakho kuya eminwaneni yezinyawo zakho
Ingqondo egijimayo iyanamathela. Zama ukucabanga uze uzole futhi ngokuvamile uvele ucabange kakhulu. Umzimba unikeza ukunaka kwakho enye indawo eqinile yokuhlala, futhi imizwa onyaweni lwakho lwesobunxele ingeyangempela, engathathi hlangothi, futhi eyenzeka njengamanje ngendlela impikiswano yayizolo engenjalo ngayo.
Kwenye into eyenzekayo lapho unciphisa isivinini ngokwanele ukuze uzwe. Uqala ukubamba uhlangothi lomzimba lwengcindezi lisesincane. Amahlombe aqinile. Ukuphefumula okungajuli phezulu esifubeni. Ukucindezeleka okuningi kuhlala emzimbeni ngaphandle kokuzimemezela, futhi awukwazi ukuxegisa lokho ongakuqaphelanga. I-Mayo Clinic ichaza ukuskena umzimba ngokusobala njengendlela yokunciphisa lokho kucindezeleka okuqoqekile nokuletha umuzwa wokuzola, ngokwengxenye ngokuzolisa uhlelo lwezinzwa nokwehlisa ihomoni lengcindezi lomzimba, i-cortisol.
Kunocwaningo oluncane emuva kwakho futhi, hhayi njengesimangaliso kodwa njengomthelela wangempela. Kulinye uvivinyo lomtholampilo, ukuskena umzimba okufushane kwemizuzu eyishumi okunikezwe abantu abaphila nezinhlungu ezingapheli kwehlisa ngokubalulekile ukukhathazeka kwabo okuhambisana nezinhlungu uma kuqhathaniswa neqembu lokulawula. Umnkenke othakazelisayo: inzuzo yavela ngokucaca kakhulu lapho bekwenza esimeni somtholampilo esisekelayo esikhundleni sokuba bewenza bodwa ekhaya, okuyimpikiswano ethulile yokuthola ukuqondiswa okuncane uma uqala.
Indlela yokwenza okukodwa
Zinike phakathi kwemizuzu emihlanu nengamashumi amabili. Abaqalayo bavame ukwenza kahle belele phansi, nakuba isihlalo sisebenza kahle, futhi abanye abantu bakhetha ukuhlala ngoba ukulala kungabaphonsa ngqo ebuthongweni.
- Zizolise. Lala ngomhlane imilenze yakho ingahlangani nezingalo zakho ziqhele kancane ezinhlangothini zakho, izintende zezandla zibheke phezulu. Vumela indawo engaphansi kwakho ithathe sonke isisindo sakho. Vala amehlo, noma uvumele ukubuka kwakho kuthambe kungagxili.
- Phefumula kancane ngokuphindwa ukuze ufike. Phefumulela ngekhala lakho, uphume ngomlomo, futhi vumela ukuphefumulela ngaphandle ngakunye kube kude kancane kunokuphefumulela ngaphakathi. Uzitshengisa ukuthi ayikho enye indawo okufanele ube kuyo kule mizuzu embalwa elandelayo.
- Qala ezinyaweni zakho. Yehlisa ukunaka kwakho kuye eminwaneni yezinyawo, izingaphansi, izithende. Yini ekhona ngempela? Mhlawumbe ukufudumala, mhlawumbe ukucindezela kophahla, mhlawumbe umsindwana omncane, mhlawumbe lutho ongalubiza. Konke lokho kuyizimpendulo ezinhle. "Lutho" kuyinto enhle ngokuphelele ukuyiqaphela.
- Nyuka kancane. Suka ezinyaweni zakho uye emaqakaleni akho, kumathanga aphansi nemisipha yemilenze, emadolweni akho, emathangeni akho. Chitha ukuphefumula okukodwa noma okubili endaweni ngayinye omayo kuyo. Akukho ukujaha, futhi akukho ukuhlolwa ekugcineni.
- Qhubeka udabula wonke umzimba. Izinqulu nomhlane ongezansi. Isisu, esivame ukuthamba lapho usuqaphela ukuthi ubusibambe. Isifuba, izandla, izingalo, amahlombe, intamo. Umhlathi wakho, othwala okungaphezu kwesabelo sawo. Amehlo akho, ibunzi lakho, isihloko sekhanda lakho.
- Qeda ngokuzwa konke ngasikhathi sinye. Phumula ukuphefumula okumbalwa nomuzwa womzimba wakho wonke ulele lapho, ubambelene, ngaphambi kokuvula amehlo akho kancane.
Lokho ukuzejwayeza konke. I-Greater Good in Action yase-University of California, Berkeley iphakamisa ukuthi into emfushane njengemizuzu emihlanu izinsuku ezimbalwa ngesonto yanele ukuqala ukubona izinzuzo, nokuthi abantu ababambelela kukho bavame ukuthola okwengeziwe kukho ngokuhamba kwesikhathi. Okufushane nokujwayelekile kunqoba okude nokuyivelakancane.
Lapho ingqondo yakho izulazula (izokwenza njalo)
Nansi ingxenye abantu abayithatha kabi, nengxenye ebaluleke kunazo zonke. Ukunaka kwakho kuzohamba. Uzobe usedolweni lakho lesobunxele bese ngokuzumayo ususezinsukwini ezintathu ezayo, ubhala i-imeyili. Lokhu akukona ukwehluleka. Lokhu ukuzejwayeza.
Ikhono lonke likulokho okwenzayo okulandelayo: uyaqaphela ukuthi uzulazulile, bese ubuyisela ukunaka kwakho ngobumnene noma yikuphi lapho ubuyeke khona. Yilokho. Uzokwenza lokhu izikhathi eziyishumi emizuzwini emihlanu, mhlawumbe amashumi amahlanu. Ukubuya ngakunye kuyi-rep, ngendlela ukugoba okukodwa kuyi-rep ejimini. Ingqondo ezulazulayo bese ibuya yenza kanye lokho okufanele ikwenze.
Ngakho yeka umbono wokuthi ukuskena umzimba kufanele kukwenze uzizwe ujabule futhi ungenalutho. Ezinye izinsuku kunokuphumula. Ezinye izinsuku uyalunywa futhi udiniwe futhi unyawo lwakho luyafa. Umgomo awuzange ube umuzwa othile. Umgomo ukuzejwayeza ukuqaphela nokuqala futhi, futhi lokho kuyahlala noma isikhathi sizwakale sihle noma cha.
Ezimbalwa iziqwashiso eziqotho
Ukuskena umzimba kuthambile, kodwa akulungele wonke umuntu ngaso sonke isikhathi.
Uma uke waphila enhlungwini, ukuphendulela konke ukunaka kwakho ngaphakathi emzimbeni ngezinye izikhathi kungavusa okungaphezu kwalokho okuzolisayo, ikakhulukazi ekuqaleni. Uma lokho kwenzeka, awukwenzi kabi futhi akukho lutho oluphukile kuwe. Ungahle uhlale namehlo avulekile, unciphise ukuzejwayeza, ugxile ezingxenyeni zomzimba wakho ezizwakala zingathathi hlangothi futhi ziphephile, noma ukweqe nya ukhethe ithuluzi elikhomba ukunaka kwakho ngaphandle. Udokotela wezengqondo owazi ngenhlungu angakusiza uthole uhlobo olukusebenzelayo.
Kuyafaneleka nokusho ukuthi ukuskena umzimba kuyini nokungakuyona. Kuwukuzejwayeza kwansuku zonke okuzinzisayo nendlela enhle yokungena ekuzindleni. Akulona ukwelashwa kwesimo somtholampilo kukodwa. Uma umzwa ophansi, ukukhathazeka, noma izinhlungu kuvame ukungena endleleni yobuthongo bakho, umsebenzi wakho, noma ubudlelwano bakho, sicela ufake udokotela noma uchwepheshe wezempilo yengqondo. Ukufinyelela osizweni akulona uphawu lokuthi ukuzejwayeza kukwehlulekile. Yindlela ozinika ngayo okungaphezu kwanoma yiliphi iqhinga elilodwa elingakunikeza.
Into enhle ukuthi lokhu kucela okuncane kangakanani kuwe. Awukho uhlelo lokusebenza, awukho umqamelo, alikho ikhono elikhethekile, awudingeki umzwa omuhle. Imizuzu embalwa nje, ukunaka okuncane, nomzimba obulokhu ulinde isikhathi sonke ukuthi ubuyele kuwo.
Sources
- Mayo Clinic, Mindfulness exercises
- Greater Good in Action, UC Berkeley, Body Scan Meditation
- PubMed, Immediate effects of a brief mindfulness-based body scan on patients with chronic pain