Amathiphu asheshayo
- Yehlisa ijubane lakho libe uhhafu wokujwayelekile.
- Zwa unyawo ngalunye luhlangana nomhlaba.
- Faka ifoni yakho ephaketheni bese uhamba nje.
Izinsuku eziningi uhamba uye endaweni ethize ungakhumbuli ngisho isinyathelo esisodwa sakho. Kusuka embhedeni kuya kumshini wekhofi. Uwela inkundla yokupaka, ifoni esandleni, usuvele usezingxoxweni ezintathu zomhlangano ongakaqali. Umzimba wakho uyanyakaza kanti ingqondo yakho isekwenye indawo impela, imvamisa esikhathini esizayo esingakenzeki noma isikhathi esidlule ongeke usiguqule.
Ukuhamba ngokucophelela kuwukuhamba nezibani zikhanya. Uletha ukunaka kwakho entweni oyenza ngempela, izinyawo zakho zihlangana nomhlaba, isisindo sakho sishenxa, umoya esikhunjeni sakho, esikhundleni sokuvumela imicabango yakho ilawule. Yilokho okuwumqondo wonke. Kuzwakala kucishe kube lula kakhulu ukuba kubalwe njengomkhuba. Kuyabalwa.
Abantu abaningi bayakuyeka ukuzindla ngoba ingxenye yokuhlala iyabahlula. Bazizwa bengaphumuli, noma benganqeni, noma balala, noma ukuthula kwenza imicabango yovalo ibe nomsindo kunokuthula. Uma lokho kube isipiliyoni sakho, ukuhamba kungahle kube yindlela egcina ikulinganela. Ukunyakaza kunika umzimba wakho okuthile okwenza ngenkathi ukunaka kwenza umsebenzi othule.
Kungani unake ukuhamba, phakathi kwazo zonke izinto
Iphuzu akukhona ukuhamba. Iphuzu ukuprakthiza lapho ukunaka kwakho kuya khona.
Ukuhlupheka okuningi esikuqoqela osukwini olujwayelekile kuvela emkhubeni wengqondo wokushiya isikhathi samanje. Uphinda uphinde umkhulumiswano owawuxaka. Uzilolonga ngokukhathazeka ngokuphindaphindiwe. Ukuhamba kunika ukunaka kwakho into elula, ephathekayo yokubuyela kuyo, kaninginingi. Isikhathi ngasinye lapho uqaphela ukuthi ingqondo yakho ihambe yayozula bese ubuyisela ngobumnene ezinyaweni zakho, wenza umsebenzi wangempela. Ukuzula akulona ukwehluleka. Ukubuya kuwumzamo.
Kukhona nomthelela wokuzolisa emzimbeni. Ukunyakaza okunensa, okwenziwa ngamabomu okuhlanganiswe nokunaka okuqinile kuvame ukuzolisa uhlelo lomzwelo ngendlela ukuphefumula okunensa okwenza ngayo, okuyingxenye yokuthi kungani ukuhamba ngokucophelela kuvela ocwaningweni njengethuluzi lengcindezi.
Ukuthi ucwaningo lubonisani ngempela
Lokhu akulona umqondo omuhle nje. Ucwaningo olulawulwayo olwashicilelwa ngo-2013 lwathatha abantu ababethwele amazinga aphezulu osizi lwengqondo lwabafaka ohlelweni lokuhamba ngokucophelela lwamasonto amane. Iqembu elahamba ngokucophelela labika ukwehla okucacile kwengcindezi eliyizwayo nokukhuphuka okubalulekile kwezinga lengqondo lokuphila, ngenkathi iqembu lokuqhathanisa elingazange lwenze uhlelo linyakaze kancane. Amasonto amane. Ukuhamba, ngokunaka.
Kukhona ubufakazi ngesimo sengqondo, futhi. Ocwaningweni oluthize, abadala abanokudangala okuncane kuya kokuphakathi baprakthiza uhlobo lokuzindla ngokuhamba kathathu ngesonto amasonto ayishumi nambili. Amaphuzu abo okudangala ehla, kanye nezinye izimpawu zempilo yomzimba, ngaphezu kwabantu ababenza ukuhamba okujwayelekile bodwa. Ukunaka kubonakala kwengeza okuthile ukunyakaza kodwa okungakwengezanga.
Akukho kulokhu okwenza ukuhamba kube ukwelapha kwanoma yini. Kuwumkhuba omncane, ophindekayo onomthelela wangempela, uhlobo lwento oluvame ukusiza kakhulu uma ulwenza kaningi bese ulindele ukubuya okuncane, okuqinile kunokuguquka.
Ukuthi ukwenza kanjani
Awudingi izingubo ezikhethekile, i-app, noma ihlathi. Isikhala esithule sephansi, iphaseji, igceke, noma ibhulokhi elingasheshi kuzokwenza. Ungakwenza lokhu imizuzu emithathu noma engamashumi amathathu.
- Yima kuqala. Izinyawo cishe zibe buqamama ngobubanzi bezinqulu, isisindo silinganiselwe kuzo zombili izinyawo. Zwa iphansi liphusha lidedele izinyawo zakho. Phefumula kanye noma kabili udedele amahlombe akho.
- Qala ukuhamba kancane. Ngokunensa okwedlula okuzwakala kujwayelekile, mhlawumbe uhhafu wejubane lakho elivamile, ngezinyathelo ezincane kancane. Ukunensa yikho okukuvumela ukuzwa ngempela okwenzekayo.
- Landela izinyathelo ngokunaka kwakho. Qaphela unyawo olulodwa luphakama, luyaphambili, isithende sithinta phansi, isisindo sigingqika sidlule kuya emazwaneni, bese olunye uhlangothi. Phakamisa, nyakazisa, beka, shenxisa. Kuvumele lokho kube yinto oyibhekayo.
- Uma ingqondo yakho izula, futhi izokwenza, qaphela nje ukuthi iye kuphi bese uhambisa ukunaka kwakho kubuyele ezinyaweni zakho. Akukho ukuthethisa. Uzokwenza lokhu izikhathi eziyikhulu. Yiwo umkhuba usebenza, hhayi uphuka.
- Ngemva kwesikhashana, vula ubanzi. Vumela imisindo emaphakathi kwakho, izinga lokushisa lomoya, ibala elithize, isigqi sokuphefumula kwakho. Bheka ukuthi ungakwazi yini ukubamba umuzwa wezinyawo zakho nokunye kwalokho ngasikhathi sinye.
- Uma usuqedile, yima. Yima uthule futhi umzuzwana ngaphambi kokuphuthuma ubuyele osukwini.
Uma ukuhamba uyaphambili nasemuva emkhondweni omfushane kuzwakala kuxakile kakhulu, akudingeki. Ungaletha lokhu kunaka okufanayo ekuhambeni okujwayelekile, inja, uhambo lokuya emsebenzini, uhambo lokulanda iposi, ngejubane elizolile kuphela nefoni yakho ephaketheni lakho.
Ukukhetha ukuthi ubeke ukunaka kwakho phezu kwani
Izinyawo zakho ziwuncikelo olujwayelekile, futhi zinhle ngoba umuzwa uthembekile futhi uhlala ukhona. Kodwa izinyawo azingcwele. Ikhono elingaphansi kuwukugcina ukunaka kwakho kuhleli ngobumnene phezu kwento ethile yesikhathi samanje, futhi ungakhetha ukuthi yini.
Ezinye izinketho abantu abazithola ziwusizo:
- Amaphuzu okuthinta. Ukucindezela kwesinyawo ngasinye emhlabeni, isithende kuya ezwaneni. Lokhu kuwuncikelo olujwayelekile nolulula kunazo zonke ukuluzwa.
- Ukubala izinyathelo. Bala uze ufike ezinyathelweni eziyishumi, bese uqala futhi kokukodwa. Uma ubona usudumele kwangamashumi amathathu nesikhombisa, uzokwazi ukuthi ingqondo yakho izulile. Ukubala kuyayibamba.
- Ukuphefumula kwakho, kuhambisana nesigqi sakho sokuhamba. Phefumulela ngaphakathi ngezinyathelo ezimbalwa, uphumele ngezimbalwa. Lokhu kuluka ukuhamba nokuphefumula kube yisigqi esisodwa, into abantu abaningi abayithola izolisa kakhulu.
- Umhlaba ungenayo. Imisindo, ukukhanya, umoya onyakazayo, iphunga lotshani obusikiwe noma imvula. Lokhu ngezinye izikhathi kubizwa ngokuqaphela okuvulekile, futhi kufanele abantu abazizwa bevalelwe ukugxila emzimbeni wabo wodwa.
Akukho okukhetho okungcono kunazo zonke. Ngosuku olumatasa, uncikelo olumfishane njengezinyawo noma ukubala kunika ingqondo isikhala esincane sokuzula. Ngosuku olusindayo, olunenkungu, ukuvulekela emhlabeni omaphakathi kwakho kungakukhipha ekhanda lakho. Zizame bese uqaphela ukuthi ngayinye yenzani kuwe.
Yini ukuhamba ngokucophelela okungeyona
Ukulungisa okumbalwa kokwethembeka, ngoba okulindelwe okungalungile yikho okwenza abantu bayeke.
Akumayelana nokwenza ingqondo yakho ibe ngengenalutho. Ingqondo yakho izoqhubeka ikhiqiza imicabango isikhathi sonke, ngendlela inhliziyo yakho eqhubeka ishaya ngayo. Umsebenzi awukaze ube ukumisa imicabango. Kuwukuyiqaphela bese ubuya, kaninginingi. Uhambo olugcwele izinto eziphazamisayo obuye ubuye kuzo luwuhambo oluhle, hhayi olwehlulekile.
Akulona ukwelolonga. Ungakwazi impela ukuhamba ngokushesha, ngokucophelela, kodwa uhlobo olunensa aluzami ukushisa ama-calorie noma ukufinyelela inombolo yezinyathelo. Uma uzithola ubheka ijubane lakho noma iwashi lakho, lokho i-autopilot ibuya buthulele.
Futhi akulona ukulungisa okusheshayo kosuku olubi. Ukuhamba okukodwa ngokucophelela kungasusa ukhelo, ngezinye izikhathi kakhulu. Kodwa inani langempela livela emasontweni okuprakthiza okuncane, okuphindaphindiwe, ngendlela ucwaningo olwakuthola ngayo. Kucabange njengento oyakhayo, hhayi inkinobho oyicindezelayo esimweni esiphuthumayo.
Lapho kungahambi kahle
Ezinye izinsuku ingqondo yakho izoba yisiphepho futhi uzochitha uhambo lonke ulahlekile emcabangweni, uzibamba kuphela ekugcineni impela. Lokho kusabalwa. Ukuqaphela ekugcineni ukuthi ubuphumele ngokwako kuwumzuzu wokuqwashisa. Kusasa ungahle ukubambe ngaphambili.
Uma ukunciphisa ijubane kukwenza uzizwe uzicabanga ngokungajwayelekile noma unganeliseki, lokho kuvamile ekuqaleni. Kuzame endaweni eyimfihlo, noma ugcine ijubane liseduze nokujwayelekile bese uthambisa nje ukunaka kwakho ezinyaweni zakho nasekuphefumuleni. Ukunensa kuyithuluzi, hhayi imfuneko.
Inani elincane labantu lithola ukuthi ukuphendukela ngaphakathi, ngisho ngenkathi unyakaza, kuvusa uvalo noma izinkumbulo ezinzima esikhundleni sokuthula. Uma lokho kwenzeka kuwe, awukwenzi ngendlela engalungile futhi akukho okuphukile kuwe. Vula amehlo akho ngokugcwele, ubambe umhlaba omaphakathi kwakho esikhundleni semizwa yakho yangaphakathi, bese ucabanga ngokusebenza nomelaphi ongalungisa umkhuba ukuze uhambisane nalokho odlule kukho.
Izikhathi ezingcono zokuluthatha
Ungaprakthiza ukuhamba ngokucophelela nganoma yisiphi isikhathi, kodwa kuzuza kakhulu emithungweni yosuku, ushintsho oluncane lapho ingcindezi ivame ukuvuza isuka kwenye into iye kwenye.
Cabanga ngohambo olusuka emhlanganweni onengcindezi luya edeskini lakho. Ngokujwayelekile uthwala umhlangano nawe, usalwa nomuntu ekhanda lakho, uhlale phansi usuvele udliwe. Uhlobo oluqaphelayo lwalolo hambo lunika imizuzwana engamashumi amathathu yokubeka phansi umhlangano ngaphambi kokuthatha into elandelayo. Uhambo lwasekuseni oluvela emnyango wangaphambili luya emotweni lungaba yindlela yokuqala usuku ngaphakathi komzimba wakho esikhundleni sangaphakathi ku-inbox yakho. Uhambo lokuya kolanda ingane, noma lokubingelela othile omthandayo, lungaba yindlela ofika ngayo unjengomuntu ofuna ukuba nguye lapho ufika khona.
Akukho kulokhu okudinga isikhathi esengeziwe. Uhambo lwaselukhona. Ukhetha nje ukuba khona kulo. Ngesonto, leyo mizuzu obuyithathe kabusha iqoqana ibe yinto ezwakala ifana kakhulu nesimo esizinzile.
Ukukufaka empilweni yangempela
Abantu abazuza kakhulu kulokhu cishe abasoze basikhe ihora elikhethekile ngalo. Bakuhlanganisa nento asebeyenza. Uhambo oluvela emotweni luya emnyango wangaphambili luba yimizuzwana engamashumi amathathu yokuzwa izinyawo zakho. Uhambo oluya ekhishini luba ukuwela okunensa, okwenziwa ngamabomu. Ibhulokhi elifushane emva kocingo olunzima liba yindlela obeka ngayo phansi ucingo ngaphambi kokuhamba ubuyele ekhaya.
I-Mayo Clinic, phakathi kwabanye, ikhomba ukuthi ngisho imizuzu emihlanu kuya kweyishumi nanhlanu yokucophelela ngosuku yanele ukuqala ukuqaphela umehluko. Akudingeki ube muhle kukho. Kudingeka nje uqhubeke ubuyela ezinyaweni zakho.
Uma uthola ukuthi isimo sengqondo esiphansi, uvalo, noma umuzwa wokusindwa kuyakulandela noma ngabe uchitha izinsuku zakho kanjani, futhi kuphazamisa ubuthongo, umsebenzi, noma abantu obakhathalelayo, uhambo ngeke lwanele lodwa, futhi akufanele lwanele. Khuluma nodokotela noma umelaphi. Ukuhamba ngokucophelela kungahlala eceleni kwaleyo nakekelo kwenze umsebenzi onzima ube ngobekezeleleka kancane. Kuwumngane omuhle. Akuyona yonke impendulo, futhi ufanelwe impendulo ephelele.
Imithombo
- National Center for Biotechnology Information, Mindful Walking in Psychologically Distressed Individuals: A Randomised Controlled Trial
- PubMed, Effects of Buddhism walking meditation on depression, functional fitness, and endothelium-dependent vasodilation in depressed elderly
- Greater Good in Action, University of California, Berkeley, Walking Meditation
- Mayo Clinic, Mindfulness exercises