Amathiphu asheshayo
- Landela ukuphefumula okukodwa okuphelele manje.
- Uma ingqondo yakho intula, buyela kancane.
- Yenza umsebenzi owodwa wansuku zonke ngokunaka okuphelele.
Kuze kube manje leli gama seliye lasetshenziswa ukudayisa izinto eziningi kangangokuthi kulula ukucabanga ukuthi alinalutho. Ama-app okuqaphela. Ukudla ngokuqaphela. Ubuholi bokuqaphela. Ndawana thile ngaphansi kwakho konke lokho kukhona umkhuba wangempela nojwayelekile impela, futhi kubalulekile ukwazi ukuthi kuyini ngaphambi kokunquma ukuthi kuwufanele yini wena.
Nayi indlela emfushane. Ukuqaphela ukunikela ukunaka kulokho okwenzeka khona manje, ngenhloso, ungasheshi ukukwahlulela. Yileyo yonke into. Uqaphela ukuphefumula kwakho, noma isihlalo ongaphansi kwaso, noma umcabango osanda kudlula, futhi ukuqaphela njengoba kunjalo, ungasheshi ukunquma ukuthi kuhle noma kubi noma kuyinkinga efuna ukulungiswa. I-National Center for Complementary and Integrative Health, engxenye ye-U.S. National Institutes of Health, ichaza umgogodla wako njengokugcina ukunaka kwakho esikhathini samanje ungasenzeli izahlulelo.
Qaphela lokho leyo ncazelo engakufaki. Akudingi ukuthula. Akudingi ukukhipha yonke into engqondweni yakho, okuyinto engenakwenzeka nakanjani. Akudingi ikhusheni elikhethekile, ihora lesikhathi esikhululekile, noma noma yiyiphi inkolelo ethile. Umkhuba mdala, unezimpande ezibuyela emuva eminyakeni eyizinkulungwane emasikweni okuzindla, kodwa ingxenye efundwayo emitholampilo namuhla ihluziwe futhi ayihlangene nezenkolo: ikhono lokunaka elingaqeqeshwa.
Okungeyikho
Kunezinganekwane ezimbalwa ezivimba abantu ngisho bengakaqali, ngakho asizicacise.
Ukuqaphela akumayelana nokuvimba imicabango yakho. Ingqondo yakho izoqhubeka ikhiqiza imicabango sonke isikhathi, njengoba inhliziyo yakho iqhubeka ishaya. Umkhuba akukona ukuthula. Kuwukuqaphela lapho usudukile emcabangweni bese ubuya kancane. Lokho kuqaphela-nokubuya kuyi-rep. Akukona ukuphazamiseka komsebenzi. Kuwumsebenzi.
Futhi akukona ukuzenza kahle ngenkani. Akekho okucela ukuba uzizwe uzolile noma ubonga ngokuyalezwa. Uvunyelwe ukuqaphela ukuthi uzizwa ukhathazekile, udinwe, ucasukile, noma ungenamuzwa. Ikhono lisekuqapheleni umuzwa ungenezeli indaba yesibili phezu kwawo. Kukhona umuzwa, bese kukhona konke esikwengezayo: "akufanele ngizizwe kanje," "lokhu ngeke kuze kuphele," "yini engalungile ngami." Ukuqaphela kusebenza kulowo mendlalo wesibili.
Futhi akukona ukukhululeka, ngokuqondile, noma ngabe kungakushiya uzolile. Ngezinye izikhathi ukunaka ngokusondele ukuzwa kwakho kuyakhathaza. Lokho kuvamile. Injongo akuwona umuzwa othile. Kuwubudlelwane obucacile nanoma yimuphi umuzwa ovelayo.
Kungani ingqondo entulazayo yenza izinto zibe nzima
Cabanga ngendlela isimo somoya sokukhathazeka noma esiphansi esihamba ngayo. Kuyivelakancane ukuthi ngumcabango owodwa ocacile. Kuyisiyingi. Uphinda ingxoxo, bese ucabanga elandelayo, bese ubuyela ekuphindeni eyokuqala futhi. Osomqondo babiza inguqulo ebheke emuva ngokuthi ukugxeka okwedlule kanti ebheke phambili ngokuthi ukukhathazeka, futhi kokubili kunobunjalo obufanayo: ushiye isikhathi samanje ngokuphelele wayohlala emcabangweni.
Ukuqaphela kuqeqesha lowo mnyakazo owodwa ophula isiyingi. Ufunda ukuzibamba phakathi kwesiyingi bese uqaphela, hawu, ngenza leyo nto futhi, bese ubuyisela ukunaka kwakho entweni engokoqobo nekhona, ukuphefumula kwakho, izinyawo zakho, imisindo egumbini. Awuphikisani nomcabango noma uzame ukuwunqoba. Wenqaba nje isimemo sokuqhubeka uwugibele.
Ucwaningo luyavumelana nalokho. I-American Psychological Association ikhomba ekubuyekezweni kwezifundo ezingaphezu kwamakhulu amabili kubantu abadala abaphilile, lapho izindlela ezisekelwe ekuqapheleni zaziwusizo kakhulu ekwehliseni ingcindezi, ukukhathazeka, nokudangala. Abacwaningi bathole nobufakazi obumaphakathi bokuthi abantu abaqeqeshwe kulezi zindlela bakwazi kangcono ukuhlala esikhathini samanje futhi bavame kancane ukuqhubeka begiqa umcabango omubi kaninginingi. Indlela yokwenza akuwona umlingo. Yileli khono elincane, elenziwe kaningana kangangokuba liqale ukuzivelela.
Bunamandla kangakanani ubufakazi
Kubalulekile ukuba neqiniso lapha, ngoba ukuqaphela kudayiswa ngokweqile. Akusona isixazululo sayo yonke into, futhi izifundo aziphakamisi ukuthi kunjalo.
Lapho ubufakazi buqinile ngempela khona kusengcindezini, ukukhathazeka, nokudangala. Uhlaziyo olulodwa olukhulu olusekelwe yi-NIH lwabheka amaqembu angama-142 abantu abanezimo ezitholakele, abangaphezu kwezinkulungwane eziyishumi nambili sebebonke, futhi lwathola ukuthi izindlela ezisekelwe ekuqapheleni zinqoba ukungenzi lutho futhi zasebenza cishe kanjengezinye izindlela zokwelapha ezimisiwe zokukhathazeka nokudangala. Lowo umphumela obalulekile. Ubeka ukuqaphela esigabeni sethuluzi langempela, hhayi umhlobiso wempilo.
Okungasho lutho ukuthi ukuqaphela kufaka esikhundleni sokwelashwa. Kuvame ukusebenza kahle njengengxenye eyodwa yendlela egcwele, kanye nokwelashwa ngokukhuluma, noma imithi, noma kokubili, ngokuya ngalokho obhekene nako. Kucabange njengekhono elisekela ukunakekelwa kwakho, hhayi endaweni yako.
Umkhuba wokuqala, muncane kunalokho obungakulindela
Awudingi imizuzu engamashumi amabili noma igumbi elithulile ukuqala. Udinga cishe imizuzwana engamashumi ayisithupha nokuzimisela ukuba nesithukuthezi kancane. Zama lokhu:
- Hlala noma ume noma ngabe ukanjani. Vala amehlo akho noma awabeke kahle endaweni ephambi kwakho.
- Thola ukuphefumula kwakho. Ungakuguquli, kuthole nje, noma kuphi lapho ukuzwa khona kakhulu, emakhaleni, esifubeni, esiswini.
- Landela ukuphefumula okukodwa okugcwele ngaphakathi, nokukodwa okugcwele phandle, ngokunaka kwakho. Yilokho kuphela.
- Ingqondo yakho izontula, cishe ngemizuzwana. Ngomzuzu oqaphela ukuthi kwenzekile, uphumelele. Lokho kuqaphela yilo ikhono.
- Ngaphandle kokuzithethisa, buyisela ukunaka kwakho ekuphefumuleni okulandelayo. Bese kokulandelayo.
- Kwenze lokho umzuzu owodwa. Bese uqhubeka nosuku lwakho.
Uma ngisho umzuzu owodwa wokubuka ukuphefumula uzwakala ucasula, gxila kokunye. Umuzwa wezinyawo zakho phansi. Izinga lokushisa lomoya. Imisindo ongayizwa ngaphandle kokuzama. Iphuzu alikona ukuphefumula ngokukhethekile. Kuwukuba nento eyodwa yesikhathi samanje ozobuyela kuyo lapho ingqondo ibaleka.
Ukukufaka osukwini olujwayelekile
Ukuzejwayeza okusemthethweni yinguqulo yejimu, kodwa ungaqeqesha umsipha ofanayo usanyakaza. Khetha into eyodwa ejwayelekile osuvele uyenza bese uyenza ngokunaka kwakho okuphelele isikhathi sayo sonke. Ukugeza izitsha. Iziqeshana zokuqala zekhofi lakho. Uhambo lusuka emotweni luya emnyango. Qaphela ukufudumala, isisindo, umsindo, izinyathelo. Lapho ingqondo yakho ihamba, iyibuyise. Uma kwenziwa izikhathi ezimbalwa ngosuku, lezo zinhlansi ziyaqongelelana, futhi zimahhala.
Izexwayiso ezimbalwa eziqotho
Ukuqaphela kunengozi encane kubantu abaningi, kodwa akukho ngaphandle kwengozi, futhi umphakathi wocwaningo ucacile ngalokho. Kolunye uhlaziyo, cishe amaphesenti ayisishiyagalombili abahlanganyeli babika okuhlangenwe nakho okubi ekuzindleni, okucishe kufane nezinga elibonwa ekwelashweni ngokukhuluma. Okwakuvame kakhulu kwaba ukwanda kokukhathazeka noma isimo somoya esiphansi.
Lokho kubalulekile eqenjini elithize. Kwabanye abantu, ikakhulukazi labo abaphethe ihlazo, ukuphendulela ukunaka ngaphakathi nokuhlala nemizwa yangaphakathi kungavusa usizi kunokukwehlisa. Uma kunguwe lokho, awukwenzi kabi futhi akukho okuphukile ngawe. Kuyimpendulo yangempela neyaziwayo. Amaseshini amafushane, amehlo evuliwe, into yangaphandle njengomsindo, noma ukweqa ngokugcwele ukugxila ekuphefumuleni kungasiza. Kanjalo nokusebenza nomelaphi oqeqeshiwe ezindleleni ezizwelayo ehlazweni, ongakuhambisa ngesivinini esikufanele.
Ngokubanzi, uma ukukhathazeka kwakho, usizi, noma ingcindezi kunzima ngokwanele ukuphazamisa ubuthongo bakho, umsebenzi wakho, noma abantu obathandayo, sicela ungalindi umkhuba wokuzindla ukuze ukulungise. Khuluma nodokotela noma nochwepheshe wempilo yengqondo. Ukuqaphela kungaba umngane ozinzile kulokho kunakekelwa. Akuzange kwenzelwe ukuthatha indawo yako.
Qala kancane. Ukuphefumula okukodwa, okunakwe ngenhloso, kuwumkhuba ophelele. Yonke into enye ukwengezwa kwalokho nje.
Imithombo
- National Center for Complementary and Integrative Health, Meditation and Mindfulness: Effectiveness and Safety
- National Center for Complementary and Integrative Health, 8 Things to Know About Meditation and Mindfulness
- American Psychological Association, Mindfulness meditation: A research-proven way to reduce stress