Ukucophelela Emisebenzini Yansuku Zonke: Ukuprakthiza Ngaphandle Kokwengeza Enye Into Osukwini Lwakho

Usuwashe izitsha izinkulungwane zezikhathi futhi ungangitshela ngisho into eyodwa ngakho. Amanzi ayefudumele noma ayengafudumele. Ipuleti belisesandleni sakho, bese liba serekeni. Ngesikhathi esifanayo ingqondo yakho ibisemakamelweni amathathu kude, izilolonga ingxoxo noma ihlela ikusasa libe ukukhathazeka. Izandla zakho zenze umsebenzi wonke wena ungazange ube khona kuwo.

Iningi losuku lwethu luhamba kanjalo. Sigijima nge-autopilot ezintweni ezincane ukuze ingqondo ihlale imatasa ngezinto ezinkulu. Kuzwakala kunempumelelo. Ngokuvamile kusho nje ukuthi sichitha amahora sikhona ngokomzimba kanti ngengqondo sikwenye indawo embi kakhulu.

Ukucophelela emisebenzini yansuku zonke kuwukulungisa okuthule kulokho. Esikhundleni sokusika isikhathi esikhethekile sokuzola, uletha ukunaka kwakho kubuyele entweni esivele iphambi kwakho. Umsebenzi uyayeka ukuba isikhathi esifile. Uba yimizuzwana embalwa yokuba khona ngempela lapho ukhona.

Usuvele wenza imisebenzi. Yilo lonke iqhinga.

Uma abantu bezwa "ukucophelela," bavame ukucabanga umuntu ohlezi phansi evale amehlo. Leyo yinguqulo eyodwa, futhi inhle. Abacwaningi bayibiza ngomkhuba osemthethweni. Kodwa kukhona uhlobo lwesibili, olubizwa ngomkhuba ongekho semthethweni, futhi yilo oluhambisana nempilo yangempela. Umkhuba ongekho semthethweni usho ukuletha ukunaka okuqinile, okufisayo entweni oseyenza. Ukuxubha amazinyo akho. Ukugoqa izingubo. Ukulinda igedlela. Ukuhamba usuka enkundleni yokupaka uye emnyango.

Ukukhanga kusobala. Akudingeki uthole isikhathi, ngoba isikhathi sesivele sabelwe. Uzowasha lelo magi kungakhathaliseki. Umbuzo owodwa nje ukuthi ukhona yini kuwo.

Futhi lena akuyona inguqulo encane, ehleliwe. Ucwaningo olubheka indlela abantu abaprakthiza ngayo ngempela lwathola ukuthi ukuvame komkhuba ongekho semthethweni, wansuku zonke kuxhume ngokuqinile enhlalakahleni nasekuguqukeni kwengqondo kunokuthi abantu bahlala kaningi noma isikhathi eside kangakanani bezindla ngokusemthethweni. Imizuzu ejwayelekile ingase ithwale isisindo esikhulu kunalokho esiyinika kona.

Okuguqukayo lapho unaka

Nansi indlela, ngamagama alula. Ingqondo inesilinganiso esizenzakalelayo, futhi lesi silinganiso sokuzula. Uma ishiywe yodwa iyazulela ekuphindaphindeni okwadlula nasekuphileni ngaphambili ikusasa, futhi okuningi izulela kukho kunengcindezi. Ukuletha ukunaka emsebenzini olula womzuzu wamanje kuphazamisa lokho kuzula. Awukwazi ukugeza ipani ngokugcwele bese ukhathazeka ngesikhathi esiphelayo somsebenzi ngasikhathi sinye. Umsebenzi unika ingqondo into eyodwa ecacile ukuyibamba.

Lelo khono lokubamba ukunaka kwakho ubukubuyise liyaqeqeshwa, njengomsipha. Ocwaningweni olulawulwayo, abantu abafunda ukuqapha umzuzu wamanje babonisa ukuthuthuka kwangempela ekulawuleni ukunaka kwabo. Lolo kuthuthuka lwavela hhayi kuphela ekuhlolweni kwaselebhu, kodwa naphakathi nezinsuku zabo ezijwayelekile, kubanjwa yizinhlolo ezazisemafonini abo. Awuzoli nje kuphela emzuzwini. Uthola kancane ukuqeqeshwa okungcono kokuqondisa ukugxila kwakho.

I-National Institutes of Health ichaza ukucophelela njengokufunda ukugxila esikhathini samanje uqaphele okwenzeka ngaphakathi nangaphandle kwakho ngaphandle kokujaha ukwahlulela. Ucwaningo abalukhombayo luxhuma lolo hlobo lokugxila esikhathini samanje novalo oluncane, ubuthongo obungcono, nomfutho wegazi ozinzile. Akukho kulokho okudinga ukuhlehla. Kungaqala ngekhofi elilodwa lokucophelela.

Ukuthi ukwenza kanjani ngempela

Khetha into eyodwa oyenza nsuku zonke nge-autopilot. Eyodwa. Ungazami ukwenza yonke impilo yakho ibe eyokucophelela ngoLwesihlanu; leyo yindlela yokuyeka. Izitsha ziyisibonelo esijwayelekile ngesizathu, ngakho asizisebenzise, kodwa isakhiwo sisebenza nganoma yini.

1. Wehlele ezinzweni zakho. Zwa izinga lokushisa lamanzi. Isisindo sepuleti, ukubushelezi kwensipho, umsindo othize owenziwa yisiponji. Awucabangi ngezitsha. Uyazizwa.
2. Vumela umsebenzi ube yiwona kuphela umsebenzi. Uma uqaphela ukuthi ingqondo yakho izulele ku-inbox yakho, futhi izokwenza, lokho kuqaphela kuwumkhuba usebenza, hhayi wehluleka. Buyisela ngobumnene ukunaka kwakho ezandleni zakho. Uzokwenza lokhu izikhathi ezingamashumi amahlanu. Kulungile. Kuwumzamo.
3. Yekela ukuhlaziya. Akudingeki ulibhale njengokuzolisa noma unqume ukuthi "ukuhle yini kulokhu." Vumela nje amanzi afudumele abe ngamanzi afudumele.
4. Kuvumele kuphele lapho kuphela. Isinki esisodwa sezitsha. Lowo umkhuba ophelele. Awukukweleti okwengeziwe.

Yilokho. Akukho ukuma okukhethekile, akukho i-app, akukho lutho othile eduze kwakho angisho aluqaphele.

Imisebenzi embalwa evumelana nalokhu kahle

Eminye imizuzu ejwayelekile icishe yakhelwe kona. Embalwa evamile ukuvumelana:

• Ukuluma kokuqala kwekhofi noma itiye, ngaphambi kokufinyelela ifoni yakho. Ukufudumala nephunga nje, imizuzwana engamashumi amathathu.
• Ukuhamba uye nasekubuya emotweni yakho. Zwa izinyawo zakho zihlangana nomhlaba. Qaphela umoya, ufudumele noma ubandayo, uthule noma unyakaza.
• Ukugeza. Amanzi asevele ngesipiliyoni sezinzwa somzimba wonke. Kudingeka nje uyeke ukuhlela usuku lwakho ngaphansi kwawo.
• Ukudla ukuluma okukodwa ngokunensa. Ukunambitha ngempela ukuluma kokuqala kokudla esikhundleni sokukuhogela ngenkathi ubheka ifoni.
• Ukubamba inja noma ikati. Ukuthinta, ukufudumala, umsindo omncane wabo. Sebevele bakhona ngokugcwele. Kubolekeni.

Awudingi zonke lezi. Khetha leyo ezwakala ingacasuli kunazo zonke bese uqala lapho.

Lapho ingqondo yakho ingavumelani nawe

Ezinye izinsuku uzozama lokhu bese imicabango yakho ibe yisiphepho futhi izitsha ngeke zisize. Lokho kujwayelekile, futhi akulona uphawu lokuthi wenza ngendlela engalungile. Ukucophelela akumayelana nokwenza ingqondo yakho ibe ngengenalutho noma ukuziphoqa uzwe unokuthula. Kumayelana nokuqaphela lapho ukunaka kwakho kuye khona bese ukumema kubuye, kaninginingi, ngaphandle kokuzithethisa ngokuzula. Ukubuyisa kuwumzamo. Ingqondo ematasa isho nje ukuthi uthola imizamo eminingi.

Yiba mnene nasemigomeni, futhi. Uma uguqula "yiba ocophelelayo ngenkathi uwasha izitsha" ube omunye umdlalo okumele uwenze ngempumelelo, usuvele udale ingcindezi efanayo obuzama ukuyibeka phansi. Alukho ilebula. Ukuphefumula okukodwa okunakekelayo phezu kwesinki kuyabalwa.

Isizathu esikhulu esenza lokhu kubaluleke

Hlanganisa imizuzu eminingi ngokwanele bese kushintsha okuthile. Uqala ukubamba i-autopilot yakho ngaphambili, ezingxoxweni, esithubeni sezimoto, ekujikeni kwentambama embi. Lelo gebe phakathi kokuzwa okuthile nokusabela kukho liba banzi kancane, futhi igebe elibanzi yilapho izinqumo ezingcono ziphila khona. Kuwumkhuba omncane wansuku zonke onenzuzo enkulu, okuyingqayizivele.

Umkhawulo owodwa wokwethembeka. Ukucophelela kwansuku zonke kuwukusekela kwangempela, futhi akulona ukwelapha. Uma ubhekene novalo oluqhubekayo, ukudangala, isisindo somonakalo, noma izikhathi lapho konke kuzwakala kuningi kakhulu, ukuwasha izitsha ngokucophelela akuyona impendulo yokwako, futhi akufanele kube njalo. Khuluma nodokotela noma umelaphi. Abanye abantu bathola ukuthi ukuphendukela kwenaka ngaphakathi kuvusa usizi oluningi esikhundleni sokulwehlisa, ikakhulukazi emva komonakalo. Uma lokho kunguwe, awehluleki kukho. Kusho nje ukuthi leli thuluzi elithize lidinga ukwethulwa ngosizo lomuntu owaziyo indaba yakho. Ukufinyelela ukusekelwa okwengeziwe kuwuqhaza oluqinile, hhayi uhlelo lokugcina.

Izitsha zizoba khona kusasa. Kanjalo nethuba lokuba khona ngempela kuzo.

Imithombo

• National Institutes of Health, Mindfulness for Your Health (NIH News in Health)
• Mayo Clinic, Mindfulness exercises
• National Center for Biotechnology Information, An Exploration of Formal and Informal Mindfulness Practice and Associations with Wellbeing
• National Center for Biotechnology Information, Mindfulness interventions improve momentary and trait measures of attentional control: Evidence from a randomized controlled trial