Amathiphu asheshayo
- Setha iwashi lemizuzu emibili.
- Phumuza ukunaka kwakho ekuphefumuleni okukodwa.
- Uma uzula, buya ngobumnene.
Abantu abaningi bahlangana nokucophelela ngokunconywa. Umngane ufunga ngakho. I-app ilokhu ikuphakamisa. Udokotela uyakusho edlula. Ngakho uhlala phansi, uvale amehlo, futhi phakathi kwemizuzwana ecishe ibe yisishiyagalolunye usucabanga nge-imeyili. Bese unquma ukuthi awukuhle kulokhu bese uyayeka.
Nayi into efanele ukuyazi ngaphambi kokuzichitha: lowo mzuzu wokuzula akulona uphawu lokuthi wehlulekile. Kuwumkhuba. Ukucophelela akuyona ingqondo engenalutho, enokuthula. Kuwukuqaphela lapho ingqondo yakho iye khona bese uyibuyisela ngobumnene, kaninginingi. Ukuyibuyisa kuwumzamo. Uma ukunaka kwakho kungazange kuzule, bekungeke kube khona okumele ukuprakthize.
Ake sicacise ukuthi kuyini, bese sikwenza ukwenze.
Kusho ukuthini ngempela ukucophelela
I-National Center for Complementary and Integrative Health, engxenye ye-National Institutes of Health, ichaza ukucophelela ngokulula: ukugcina ukunaka noma ukuqaphela kwakho emzuzwini wamanje, ngaphandle kokuwahlulela.
Izingxenye ezimbili lapho, futhi zombili ziyabaluleka.
Eyokuqala ukunaka umzuzu wamanje. Hhayi impikiswano yayizolo, hhayi ukukhathazeka ngoLwesine. Yilokho okukhona ngempela manje: umuzwa wezinyawo zakho phansi, umsindo wezimoto, ukuphefumula kungena kuphuma. Ukuhlupheka kwethu okuningi kuphila ekuphindaphindeni nasekuzilolongeni. Umzuzu wamanje uvame ukuba yinto ebekezelelekayo kunezindaba esizixoxa ngesikhathi esidlule nangesizayo.
Ingxenye yesibili ngaphandle kokuwahlulela. Awuzami ukuzizwa ngendlela ethize noma ukujaha ukuthula. Uqaphela ukuthi unovalo, noma uyesula, noma awuphumuli, futhi esikhundleni sokukulwa noma ukuzihlolela kona, uyakuvumela nje ukuba yilokho okuyikho bese uqhubeka ubuka. Ukungalwa kuwumuthi omningi.
Lowo umqondo wonke. Konke okunye kuyiminyango ehlukene eya egumbini elifanayo.
Ukuthi ucwaningo lubonisani ngempela
Ukucophelela kuthengiswa ngokweqisa, ngakho kufanele kwethenjwe ngokuyiqiniso.
Akusona isimangaliso, futhi akulungisi yonke into. Kodwa ubufakazi bakho buqinile ngempela ezindaweni ezimbalwa. Ukuhlaziya okukhulu okusekelwe yi-NIH kwahlanganisa izifundo eziyi-142 ezihlanganisa abantu abangaphezu kuka-12 000 abanezimo ezifana novalo nokudangala. Izindlela ezisekelwe ekucopheleleni zenza kangcono kunokungelashwa, futhi cishe ngokufana nezindlela ezisekelwe njengokwelashwa ngengqondo nangokuziphatha nomuthi wokudangala. Lowo umphumela obalulekile. Ubeka ukucophelela emphakathini wonakekelo lomugqa wangaphambili, hhayi umuthi wesintu.
Ucwaningo luphinde luxhume umkhuba ojwayelekile nengcindezi ephansi, ukugxila okungcono, nobuthongo obulula. Ingxenye yesizathu ingokomzimba. Uma unciphisa ijubane futhi uyeka ukuqina, uhlelo lwakho lomzwelo luthola isignali yokuthi uphephile, futhi ukuvungama okuphansi kwengcindezi okuthwalayo kuqala ukuthula.
Iphuzu elilodwa lokwethembeka. Enanini elincane labantu, ukuhlala buthule nemicabango yabo kukhulisa uvalo kunokulwehlisa, futhi lokho kuyavela nasocwaningweni. Kuzayo kabanzi ngezansi. Akusho ukuthi ukucophelela kuyingozi. Kusho ukuthi kuwumzamo wangempela onemiphumela yangempela, okuyisona kanye isizathu esingasiza.
Imizuzu yakho emihlanu yokuqala
Khohlwa ama-app, amakhusheni, nempepho okwamanje. Ungaqala ngesihlalo newashi. Nangu umkhuba oyisisekelo wokuphefumula, lowo abaningi othisha abaqala ngawo.
- Hlala endaweni lapho ungeke uphazanyiswe khona. Isihlalo silungile. Hlala uqonde kodwa ungaqinile, izinyawo zizivethe phansi, izandla ziphumule noma yikuphi lapho zikhululekile khona.
- Setha iwashi lemizuzu emihlanu. Lokhu kubaluleke ngaphezu kokuzwakala. Kukukhulula ekubhekeni iwashi futhi kukuvumela ukuzinza ngempela.
- Vala amehlo akho, noma udedele ukubuka kwakho kuthambe kungagxili phansi.
- Thola ukuphefumula kwakho. Ungakuguquli. Kuqaphele nje, umoya emakhaleni akho, noma isifuba sakho siphakama, noma isisu sakho sinyakaza. Khetha indawo eyodwa ubeke ukunaka kwakho khona.
- Uma ingqondo yakho izula, futhi izokwenza, qaphela ukuthi izulile, bese ubuyisela ukunaka kwakho ekuphefumuleni. Akukho ukuthethisa. "O, ngicabanga" kwanele. Bese ubuyela ekuphefumuleni.
- Uma iwashi likhala, vula amehlo akho. Qaphela ukuthi uzizwa kanjani, ngaphandle kokunquma ukuthi ukwenze kahle yini.
Yilokho. Lowo umkhuba ophelele. Isiyalo sokubuyela ekuphefumuleni kwakho kuwumzamo wonke, futhi uzokwenza izikhathi ezingamashumi emizuzwini emihlanu. Kuhle. Ukubuya ngakunye kuwukuphinda okukodwa kwekhono okuwukuphela kwelibalulekile lapha: ukubamba ukunaka kwakho ukuqondise kabusha ngamabomu.
Eminye iminyango embalwa
Ukuphefumula kuyindawo yokuqala ejwayelekile ngoba kuhlala kunawe. Kodwa akukhona okuwukuphela kwakho, futhi uma ukugxila ekuphefumuleni kwakho kukwenza uqine, zama enye yalezi esikhundleni salokho.
Ukuhlola umzimba
Lala phansi noma uhlale ukhululekile. Hambisa ukunaka kwakho kancane emzimbeni wakho, ingxenye ngayinye, kusuka ezinyaweni zakho kuya ekhanda, noma ngokuphambene. Awuzami ukukhulula ingxenye ngayinye. Uqaphela nje okukhona lapho: ukufudumala, ukuqina, ukumumatha, lutho nhlobo. I-Mayo Clinic ne-Harvard Health zombili zikufundisa lokhu kubaqalayo ngoba kunika ingqondo yakho umsebenzi ocacile, ophathekayo, okwenza ukuzula kungabikho kangako.
Ukucophelela kwansuku zonke
Akudingeki uhlale uthule ukuze uprakthize. Khetha into eyodwa ejwayelekile yansuku zonke, ukuwasha izitsha, ukuhamba uye emotweni, ukuphuza ikhofi lakho lokuqala, bese ukwenza ngokunaka kwakho okuphelele. Zwa amanzi afudumele. Qaphela isisindo semagi. Uma ingqondo yakho izulela ohlwini lwakho lwezinto ozozenza, buyela emizweni. Lena yinguqulo elula kunazo zonke ukuyifaka empilweni yangempela, futhi iyabalwa.
Ukuqamba
Uma umcabango noma umuzwa uvela, unike ilebula ethule yegama elilodwa. "Ukuhlela." "Ukukhathazeka." "Ukulunywa." "Ukukhumbula." Ukuqamba umcabango kubeka ibanga elincane phakathi kwakho nawo. Uqala ukubona imicabango yakho njengesimo sezulu esidlulayo, esikhundleni samaqiniso okumele uwalalele.
Imibono emine eyenza abantu bayeke
Izinkolelo ezimbalwa zikhubaza cishe wonke umuntu oqalayo. Ukuzisusa kusenesikhathi kukugcinela amasonto okucindezeleka.
"Kufanele ngiyeke ukucabanga." Cha. Ingqondo yenza imicabango ngendlela inhliziyo eyenza ngayo ukushaya. Awukwazi ukuyicima, futhi ukuzama kudala nje enye into ozokwehluleka kuyo. Umgomo ukuguqula ubudlelwano bakho nemicabango, hhayi ukuyisusa. Uyabuka ifika ihamba esikhundleni sokukhukhulwa yiyo yonke.
"Nginganeliseki futhi nginengqondo ematasa kakhulu ngalokhu." Lokho kufana nokuthi awunampilo ngokwanele ukuzivocavoca. Ingqondo esheshayo akuyona into ekukhipha, iyisizathu sokuprakthiza. Ngokuya ngokumatasa kwekhanda lakho, kuvame ukusiza ukususela okuncane kwansuku zonke. Awudingi ingqondo ethule ukuqala. Udinga imizuzu emihlanu nokuzimisela ukuqhubeka ubuya.
"Uma ngingazwa injabulo, akusebenzi." Ukuthula kuwumphumela ovamile, hhayi ikhadi lokubala. Ezinye izikhathi zizwakala zimnandi, ezinye zizwakala njengokuhlala egumbini lokulinda. Kokubili kwenza umsebenzi othule ofanayo ngaphansi. Ukwahlulela isikhathi ngasinye ngokuthi kwazizwa kahle kangakanani kuyindlela esheshayo yokuyeka, ngoba imizwa ayithembeki kusuka usuku kuya osukwini.
"Anginaso isikhathi." Yilona elivame kunazo zonke, nelilula kunazo zonke ukulixazulula. Imizuzu emibili iyabalwa. Ukuwasha izitsha ngokucophelela kuyabalwa. Ukuphefumula okukodwa okunensa, okunakekelayo erobhothini elibomvu kuyabalwa. Umkhuba wehla ibanga elide ngaphambi kokuyeka ukuba ufanele ukwenziwa.
Kangakanani, kangaki
Kuncane kunalokho ongakuqagela. I-Harvard Health iphawula ukuthi imizuzu eyishumi kuya kweyishumi nanhlanu ngosuku yanele ukubona izinzuzo, futhi uma umkhuba wansuku zonke ungeke wenzeke, kathathu noma kane ngesonto kusenza okuhle kwangempela.
Uma imizuzu emihlanu izwakala iningi njengamanje, yenza emibili. Ukuqhubeka kunqoba ubude ngebanga elikhulu. Umkhuba omfushane owenza ngempela nsuku zonke uzoshintsha ukunaka kwakho kunowude owenza kabili bese uwushiya. Ukukuhlanganisa nento oseyenza kusiza kunamathele. Ngokushesha nje emva kokuxubha amazinyo akho. Ngaphambi kokuvula ilaptop yakho. Umzuzu ohlala emotweni ngaphambi kokushayela.
Lapho kuvela umuzwa omkhulu
Kungakhathaliseki, uzohlala phansi bese kube nomuzwa oqinile ulindile. Intukuthelo yangaphambili. Igagasi losizi. Ukuvungama kovalo. Abantu bavame ukucabanga ukuthi lokhu kusho ukuthi kufanele bayeke, ukuthi ukucophelela kukuphela izinsuku ezizolile. Okuphambene kuseduze neqiniso, phakathi kwemikhawulo.
Umkhuba ngomuzwa onzima ukuphendukela kuwo kancane, ngokufisa ukwazi kunokwesaba. Uwuzwaphi emzimbeni wakho? Ngabe ukuqina esifubeni, ukushisa ebusweni, ubuze esiswini? Akudingeki ukulungise noma ukuthola indaba engemuva kwawo. Uwuqaphela nje, ngendlela ongaqaphela ngayo isimo sezulu, bese uqhubeka uphefumula. Imizwa ehlangatshezwa ngale ndlela ivame ukunyakaza ithambe. Imizwa esiziqinisa ngokumelene nayo ivame ukugxila ngaphakathi.
Kunomkhawulo, futhi ubalulekile. Uma umuzwa usinda, lona akulona umzuzu wokuwubuka wedwa ekhusheni lokuzindla. Vula amehlo akho. Sukuma. Thola ingilazi yamanzi, shayela umuntu, phumela ngaphandle. Ukucophelela kungenye yamathuluzi amaningi, futhi ukwazi ukuthi uwubeke nini phansi bese ufinyelela umuntu esikhundleni kuyingxenye yokukusebenzisa kahle.
Okulindele, ukuze ungayeki
Ukubikezela okumbalwa kokwethembeka, ngoba igebe phakathi kwalokho abantu abakulindele nokwenzeka ngempela yilapho abaningi abaqalayo bayeka khona.
Ingqondo yakho izozula njalo. Hhayi ngezinye izikhathi. Njalo. Lokhu kuyiqiniso kubantu abaprakthize iminyaka engamashumi amathathu. Ikhono akulona ingqondo ethule, kuwukubuya okuzolile.
Ezinye izinsuku zizozwakala sengathi akukho okwenzekile. Uzohlala, unganeliseki, ucabange ngesidlo sasemini, bese uvula amehlo akho uzizwa ufana ngqo. Lokho kuyabalwa nakho. Wakha umsipha, futhi akuwona wonke umzamo ozwakala umangalisa.
Ungahle uzwe kakhulu, hhayi kancane, ekuqaleni. Uma ekugcineni uyeka ukuziphazamisa, imizwa obuyibalekela ingaphuma. Lokho kujwayelekile futhi kuvame ukudlula. Kodwa kunake.
Lelo phuzu lokugcina lifanele ukunakekelwa. Kwabanye abantu, ikakhulukazi noma ubani othwele umonakalo, usizi, noma uvalo olukhulu, ukuphendukela kwenaka ngaphakathi kungavusa izinto ngendlela ezwakala iningi kunokukhululeka. Uma ukuhlala nemicabango yakho njalo kukushiya ucindezeleke kakhulu, noma kuveza izinkumbulo noma imizwa ongakwazi ukuyimela wedwa, lokho akulona uphawu lokuthi ukwenza ngendlela engalungile. Kuwuphawu lokuthi wenze lokhu ngendlela ehlukile, ngokufanele nomelaphi ongakuqondisa. Ukugcina amehlo akho evulekile, ukukhetha umkhuba osekelwe ekunyakazeni noma wansuku zonke esikhundleni sokuhlala uthule, noma ukugcina izikhathi zimfushane kakhulu konke kungasiza. Kanjalo nokumane ukumisa okwamanje.
Lapho ukucophelela kunganele kokwako
Ukucophelela kuwumkhuba wansuku zonke ozinzisayo. Kuwokwengeza enakekelweni, hhayi okuthatha indawo yayo. Uma ubhekene nokudangala noma uvalo oluqhubekayo, umphumela womonakalo, noma imicabango yokuzilimaza, sicela ungazami ukubhekana nakho ngomkhuba wokuphefumula wodwa. Lokho kufanelwe umuntu wangempela ohlangothini lwakho. Udokotela noma umelaphi angakusiza uthole ukuthi iyiphi inhlanganisela yokusekelwa ehambisana nesimo sakho ngempela, futhi ukufinyelela kolo sizo kuwuqhaza oluqinile, hhayi ukwehluleka kwentando.
Qala ngokuncane. Ungazithi hlezi isikhashana. Buyela ekuphefumuleni kwakho kanye ngaphezu kwalapho uzulile khona. Yiwo umkhuba, futhi usuvele usebenza umzuzu oqala ngawo.
Imithombo
- National Center for Complementary and Integrative Health (NIH), Meditation and Mindfulness: Effectiveness and Safety
- National Center for Complementary and Integrative Health (NIH), 8 Things to Know About Meditation and Mindfulness
- Harvard Health, You can practice mindfulness in as little as 15 minutes a day
- Mayo Clinic, Mindfulness exercises