Uyayazi into ozoyisho. Uyizingile izikhathi eziningi kunalokho noma ubani kulelo gumbi azoke akwazi, futhi umsebenzi osemuva kwakho ungowangempela. Manje umi ephasishi, eceleni kwesiteji, esitebhisini noma emotweni epakiwe, futhi umnyango usemizuzwaneni engamashumi ayisishiyagalolunye. Leli yiwona mzuzu oxakayo kunayo yonke into. Konke obungakwenza ukuze uzilungiselele sekwenziwe, kodwa kusenesikhathi okumele usigcwalise.
Abantu abaningi bawugcwalisa kabi. Baphinda befunda amanothi angeke esangena. Bazingela ingxenye ephakathi ebingakaze ibe yinkinga. Bathatha ifoni bafunde into engahlangene nemizuzu eyishumi ezayo. Lokho akulona iphutha lakho. Yimizuzwana engamashumi ayisishiyagalolunye engabelwe lutho, futhi isikhathi esingabelwe lutho sithathwa yinoma yini enomsindo omkhulu ekhanda lakho.
Ngakho sabele umsebenzi. Izinto ezintathu, ngokulandelana, bese ungena.
Kufanele ngenzeni emizuzwaneni engamashumi ayisishiyagalolunye ngaphambi kokungena?
Yenza izinto ezintathu, ngalolu hlelo: khipha umoya isikhathi eside kunalapho uwungenisa, kabili; usho umusho wakho wokuqala ngaphakathi, kanye; bese uthola ubuso obuthathu bangempela ububuke. Lolo hlelo lungena kalula emizuzwaneni engamashumi ayisishiyagalolunye futhi lususa izinto ezintathu ezivame ukukubiza umzuzu wokuqala: inhliziyo egijima phambi kwezwi lakho, ukuqala okuyize, negumbi elizwakala njengodonga esikhundleni sabantu.
Uhlelo lubaluleke kakhulu kunalokho okubukeka kunjalo. Umzimba uqala kuqala, ngoba awukwazi ukukhuluma uhlelo ukuze luthobe lisagijima. Umusho wokuqala ulandela, ngoba ukuqala yiyona ngxenye lapho ukukhubeka kwakha okunye ukukhubeka. Ubuso buza ekugcineni, ngoba yibona bantu ozobadinga ngokushesha lapho usuqalile, futhi ukubakhetha kusengaphambili kusho ukuthi angeke uzingele indawo yokubheka usasho umusho wakho wokuqala.
Qaphela okungekho ohlwini. Akukho myalelo wokuthi uphumule, akukho mzamo wokuzwa okuhlukile kulokho okuzwayo, futhi akukho ukubuyekeza kokugcina kwalokho ozokusho. Awuzami ukufika uzolile ngendlela ebandayo. Uzama ukufika inhliziyo yakho isezandleni zakho, amagama akho ayishumi okuqala esenqunyiwe, nendawo ethile yokubeka amehlo akho.
Kungani ukukhipha umoya kade kukuzolisa ngokushesha kunokungenisa umoya omkhulu?
Ngoba ukuzola kwenzeka lapho umoya uphuma, hhayi lapho ungena. Ukungenisa umoya kukhuphula kancane isivinini senhliziyo, ukukhipha umoya kusehlise, ngakho ukuphefumula lapho ukuphuma kude kunokungena kuqondisa ibhalansi ngasekuzoleni ngemva kwemizuliswano embalwa, noma ngabe uyakukholelwa noma cha.
Inguqulo efanele ukuyifunda ithatha cishe imizuzwana eyishumi nanhlanu. Ngenisa umoya ngamakhala, ubuye ungenise okunye okuncane ngaphezu kwakho, bese ukhipha umoya kancane nangokunensa ngomlomo uze uphelelwe. Kwenze lokho kabili. Abacwaningi eStanford benza ucwaningo olwahlukanisiwe beqhathanisa izinkambiso ezintathu zokuphefumula zemizuzu emihlanu nokuzindla ngenyanga eyodwa, futhi leyo egxile ekukhipheni umoya, abayibiza ngokuthi ukububula okuzungezayo, yaveza intuthuko enkulu kunazo zonke emoyeni nokwehla okukhulu kunakho konke esivinini sokuphefumula. Ukubuyekezwa okuhlelekile kwezindlela zokuphefumula okunensa emacwaningweni ayishumi nanhlanu kwathola umndeni ofanayo wemiphumela: ukuguquguquka okukhulu kwesivinini senhliziyo, ukushintshela ohlangothini oluthulisayo lohlelo lwezinzwa, nemibiko yokuqwashe nokuzilawula esikhundleni sokozela.
Leyo ngxenye yokugcina yiyona nkinga yokuthi kungani lokhu kufanele kwenziwe ephasishi kunasekamelweni lokulala. Ukuphefumula okunensa okwenziwa ngale ndlela akukwenzi ube buthaka noma ozele. Kususa ingcindezi engaphezulu kushiye amandla lapho ekhona, okuyiyona ntengo oyifunayo emizuzwaneni engamashumi ayisishiyagalolunye ngaphambi kokuba igumbi liphenduke likubuke.
Ngabe ngiyoyizinga yonke into futhi?
Cha. Zinga umusho wakho wokuqala kuphela, ngaphakathi, kanye. Ukuzinga konke emizuzwini emibili yokugcina kudla inkumbulo esebenzayo osuzoyidinga, futhi kukunika ukungabaza okusha ngesikhathi esisodwa ongeke usenze lutho ngaso.
Kunomehluko olinganisekayo endleleni abadlali abanamakhono nabangenamakhono kangako abasebenzisa ngayo imicabango yabo, futhi akuwona umehluko wesibindi. Ocwaningweni lwabadlali begalofu abacelwa ukuba bakhulume becabanga ngenkathi bedlala, abadlali abanekhono elikhulu bahlela ukushaya ababezokwenza kokungamaphesenti angama-82 wokushaya kwabo, kuqhathaniswa namaphesenti angama-52 kwabanekhono eliphansi. Ukuhlela ukunquma into eyodwa bese uyenza, okuwumsebenzi oqediwe. Ukuphinda ufunde kungumsebenzi ongaqediwe, futhi uzoyigcwalisa ngenjabulo noma iyiphi indawo ethule oyinikayo.
Ungawuthola umphumela ngaphandle kokusebenza iminyaka engamashumi amabili. Nquma umusho wakho wokuqala kusengaphambili, igama ngegama, bese uzinga lowo kuphela. Isiqalo esikhiyiwe senza izinto ezimbili ezisizayo ngasikhathi sinye. Sikwenza uhambe ngaphambi kokuba ukwahlulela kwakho kubuye ngokugcwele, futhi lapho usuhamba yonke enye into kulula ukuyifinyelela, ngoba usebenzisa umzila osuwuhambile esikhundleni sokuqala ekhasini elingenalutho phambi kwabantu.
Kufanele ngibheke kuphi emizuzwaneni eyishumi yokuqala?
Ebusweni obuthathu bangempela, obukhethe ngaphambi kokuqala. Thatha obubodwa ngakwesobunxele, obubodwa maphakathi nobubodwa ngakwesokudla, bese unika ngabunye umusho ophelele wokubhekana ngamehlo esikhundleni sokushanela igumbi lonke.
Igumbi ongakalibheki liyinto engabambeki, futhi izinto ezingabambeki ziyesabeka ngendlela abantu ngabanye abangesabeki ngayo. Ngesikhathi ukhuluma nomuntu othile okubukayo naye, ubukhulu begumbi buyeka ukuba yindaba. Obuthathu yinombolo efanele ngoba bumboza ububanzi bezindawo eziningi, buncane ngokwanele ukuthi ubukhumbule inhliziyo yakho isagijima, futhi bukuvimba ukuthi ubambelele kumuntu oyedwa okwenzeka ukuthi ubukene nekhompyutha ngezizathu ezingahlangene nawe.
Bakhethe emizuzwaneni emibili yokuqala ngemva kokufika, futhi ugweme umuntu ofisa kakhulu ukumthokozisa. Khetha ubuso obuvulekile nje, ngoba weboleka ukuzinza kwabo esiqalweni sakho, awuzami ukuvunywa yibo. Ekhamerani yevidiyo isenzo esifanayo sisebenza ngelensi nezithombe ezimbili ezincane: ilensi kumusho wakho wokuqala, bese kuba abantu ababili ababonakala bekhona, bese ubuyela elensini.
Kuthiwani uma izandla zami zithuthumela nomlomo wami womile?
Kokubili kungumzimba wakho owenza umsebenzi wawo, futhi kokubili kunempendulo yomzimba. Nyakazisa izandla nezinyawo ngamandla imizuzwana emihlanu lapho kungekho okubonayo, bese uthatha umthamo wamanzi uwugwinye kancane.
Ukuthuthumela ngamandla angasetshenzisiwe. Uma uma ndawonye uzame ukuwacindezela, ahlala ezandleni zakho, aveze khona ekhasini lokuqala olibambile. Wavumele aphelele lapho kungakubizi lutho khona. Bese ugoqa amahlombe abuyele emuva phansi, ngoba lawo mandla afanayo awadonsela ezindlebeni, futhi isifuba esiphakeme senza izwi libe lincane kunokudingekile.
Umlomo owomile luhlelo olufanayo oluhambisa izinsiza. Amanzi ayakulungisa, futhi ukugwinya ngamabomu kuwuphawu oluthulile emzimbeni wakho lokuthi akukho okukuxoshayo. Kwenze ngaphambi kokungena kunokuba usukhuluma, futhi wehlise ikhefi ehoreni langaphambili, ngoba lenezela enhliziyweni esivele isebenza kakhulu.
Bese usho umusho oyiqiniso esikhundleni salowo ongewona. "Ngilungile ukuqala" kuyiqiniso, akuphikisani nalokho okuzwayo, futhi kukhomba amandla emsebenzini. "Angikho nankinga" kuyisimangalo umzimba wakho ongasibona kalula ukuthi asilona iqiniso.
Imizuzwana engamashumi ayisishiyagalolunye iyinkambiso, hhayi ukusindiswa
Isizathu sokuba nento oyenzayo kulesi sikhathi akukhona ukuthi ubuthakathaka. Ukuthi uhlose ukuqhubeka nokwenza lokhu, emagumbini amakhulu, iminyaka eminingi, futhi abantu abahlala isikhathi eside yilabo abenza imizuzu emibili yokugcina ibe yinto engathakaseli ngamabomu.
Inkambiso iyaphindaphindeka ngendlela injabulo engenzi ngayo. Wonke umuntu angaba muhle ngosuku lapho igumbi lifudumele futhi elale kahle. Okuqhuba umsebenzi wempilo ukuba nento oyenzayo lapho igumbi libanda, indiza ibiphuze, futhi umuntu owayekhuluma ngaphambi kwakho ebemuhle kakhulu. Ukuphefumula kabili, umusho owodwa, ubuso obuthathu. Kusebenza ephasishi, epaki lezimoto noma ekhoneni lesiteji, futhi kufana ngosuku ozizwa ungenakumiswa nangosuku ozizwa ungenawo amandla.
Lezo zinto ezintathu zingena nakhadini elilodwa, futhi ikhadi ephaketheni lakho lidlula icebo elisekhanda uma isikhathi sisemizuzwaneni engamashumi ayisishiyagalolunye. Bhala elakho phansi kanye bese uyeka ukulibhala kabusha. Inhloso yenkambiso ukuthi wena wakusasa angadingi ukucabanga.
Bese uhamba uyikhandle. Akukho lapha okumayelana nokuyifisa kancane.
Imithombo
- National Library of Medicine, Brief structured respiration practices enhance mood and reduce physiological arousal
- National Library of Medicine, How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing
- National Library of Medicine, Evidence for Skill Level Differences in the Thought Processes of Golfers During High and Low Pressure Situations