Iinzuzo ziyakwandisa ngaphaya kweqondo lokucima kwengqondo
Ukucamngca kuphakanyiswa ngokubanzi njengendlela ephilileyo yokulawula uxinzelelo , kunye nesizathu esihle. Inika uncedo oluninzi lwezempilo, njengokunciphisa iimpawu zokuxinezeleka kunye nokuxhalabisa, ukukhulula izikhalazo ezingokwenyama njengentloko, kwaye nokuphucula ukukhusela kwisifo. Ukuba ufunda ngokubanzi kwiimpilo zokucamngca , uya kuba nokukhuthaza ngakumbi ukuba wenze inxalenye yobomi bakho.
Ezisisiseko zokucamngca
Ukucamngca kungenziwa kwiindlela ezininzi ezahlukeneyo. Nangona kukho iindlela ezininzi zokucamngca ezihlukeneyo, intambo efanayo ihamba malunga nazo zonke iindlela zokucamngca :
- Ingqondo Ekhulileyo: Ngokucamngca, ingcinga yakho iyathula. Yeka ukugxininisa kwiingxaki zomhla wakho okanye iingxaki zobomi bakho, kwakunye nokuxazulula ezi ngxaki. Uvumele ukuba lelo lizwi ekhanda lakho lithe cwaka, okulula kunokuba kwenziwe. Umzekelo, qalisa ukucinga ngento ngoku. (Kulungile, ndiza kulinda.) Ukuba awuqhelwanga ukuphazamisa ingqondo yakho, mhlawumbi ayizange ithathe ixesha elide ngaphambi kokuba iingcamango zingene.
- Ukuba Kule Ngoku: Esikhundleni sokugxila kwixesha elidlulileyo okanye elizayo, phantse zonke iinkqubo zokucamngca zibandakanya ukugxila kwangoku . Oku kuquka ukufumana umzuzu ngamnye kwaye uvumeleke ukuba uhambe, ufumana okulandelayo. Oku, kwakhona, kuthatha isenzo, njengokuba abaninzi bethu ubomi ubomi bethu becinga ngekamva okanye ukuvuselela nokuvuselela okudlulileyo.
- Isimo soLungeleleneyo: Ngethuba, ukugcina ingqondo ekhulileyo kunye nokugxila kwizinto ezikhoyo kungakhokelela kwisimo esicatshulwayo esingeyona imeko yokulala kodwa akusiyo imeko yakho evukekileyo, nokuba kunjalo. Ukucamngca kwandisa umsebenzi wobuchopho kwingingqi yengqondo ehambelana nolonwabo kunye neengcamango ezintle kunye nemvakalelo, kwaye ubungqina obubonisa ukuba ukuqhuba rhoqo kuzisa utshintsho olude kule mihlaba.
Iindlela zokucamngca
Abaphengululi ngokubanzi bahlela iindlela zokucamngca kwiindidi ezimbini ezahlukeneyo: ukugxilwa, kunye nokungabonakali. Amacandelo afanelekileyo afaka ukugxila kwingqalelo ethile into engekho ngaphandle kwayo: ilangabi lekhandlela, isandi sesixhobo, okanye i- mantra ethile. Ngakolunye uhlangothi, ukucamngca okungabonakaliyo, kunokubandakanya ukugxilwa ngokubanzi: izandi kwindawo yendawo kunye neendawo zangaphakathi zomzimba kunye nokuphefumula komntu. Kukho ukungabikho kwezi ndlela, nangona kunjalo; Inkqubo enye yokucamngca ingabonakalisa ngokukodwa kwaye ingabonakali.
Zininzi iindlela ezahlukeneyo zokucamngca. Nazi ezinye iindidi zobungcali bokucamngca ukuze ukwazi ukuqonda ezinye zeendlela ezikhethekileyo kunye nendlela abahluke ngayo. Oku akunjalo uluhlu olupheleleyo, kodwa lunokukunika iingcamango.
- Iindlela eziCwangcisiweyo zokucamngca: Oku kuthetha ukuhlala kwindawo ekhululekile kwaye uzama ukuthulisa ingqondo yakho ngokungacingi nto. Akusoloko kunzima ukwenza oku ukuba awukuziqhelanga nayo. Kodwa indlela elungileyo yokuqala kukuzicingela 'njengombonisi weengcamango zakho,' uqaphele ukuba yintoni ilizwi elilandayo entloko yakho lithetha, kodwa lingabandakanyeki. Njengoko iingcamango zifake engqondweni yakho, vumela ukuba bahambe. Le nto ingundoqo. (Ngakumbi malunga nokucamngca okuyisiseko )
- Iinkqubo zokucamngca ezijoliswe kuyo: Ngalolu cwangciso, ugxininisa into ethile ngenyameko, kodwa ungazibandakanyi iingcinga zakho malunga nayo. Unokugxila kwinto ebonakalayo, njengesiqingqi; into ehlolisayo, njenge-metronome okanye itheyipu yolwandle; into eqhubekayo, njengokuphefumula kwakho ; okanye ingcamango elula, njenge 'inceba engahambelaniyo'. Abanye abantu bakuthola kulula ukwenza oku ngaphandle kokugxila kwinto, kodwa ingcamango ifanayo-ehlala kulo mzuzu kwaye ujikeleze umgca wokuhlaziywa kwengqondo yakho, kwaye uzivumela ukuba ungene kwisimo sengqondo esitshintshileyo.
- Iindlela zokucamngca ezenziwe nguMsebenzi: Ngolu hlobo lokucamngca, ujoyina umsebenzi ophindaphindiweyo, okanye omnye apho ungafumana khona 'kummandla' kunye namava '. Kwakhona, oku kuphazamisa ingqondo, kwaye ivumela ingqondo yakho ukuba ishintshe. Imisebenzi efana nokulima , ukudala umzobo , okanye ukwenza i-yoga inokukwazi ukuba zonke iindlela zokucamngca. (Jonga Ukuhamba Ukucamngca ngemiyalelo ethile.)
- Iingqondo zokucamngca: Ingqiqo ingaba yindlela yokucamngca, efana nokucamngca okujoliswe kwimisebenzi, ayibonakali nje ngokucamngca. Kwakuquka ukuhlala kulo mzuzu nje kunokuba ucinge ngekamva okanye elidlulileyo. (Kwakhona, oku kunzima kunokuba kubonakale!) Ukugxila kwiimvakalelo ozivelayo emzimbeni wakho yindlela enye yokuhlala 'ngoku;' kugxininisa kwiimvakalelo kunye nalapho uvakalelwa khona emzimbeni wakho ( ungahlolisisi ukuba kutheni uziva, kodwa nje ukuzibona nje ngezinye izinto). (Funda ingqiqo ngakumbi)
- Ukucamngca Ngokomoya: Ukucamngca kunokuba yinto yokomoya. (Akufuneki ukuba, kwaye ngokuqinisekileyo ayiluncedo naluphi na unqulo olunye, kodwa lunokusetyenziswa njengamava okomoya.) Abantu abaninzi banokucamngca njengendlela yokuthandaza-ifom apho uThixo 'athetha khona,' kunokuba nje phu laphule. Eqinisile, abantu abaninzi bafumana 'ukhokelo' okanye ubulumko obungaphakathi xa ingqondo ithe cwaka, kwaye ucamngca ngale njongo. Unokucamngca ngombuzo ongasidlangalaleni uze uphendule (nangona abanye bethetha oku kukubandakanya ingqondo yakho engqondweni), okanye ucamngce ukucima ingqondo yabo kwaye wamukele nantoni na loo mini.
Naluphi na iindlela zokucamngca ozisebenzisayo, izibonelelo ezinokuthi zicacile kwaye zininzi, okwenza kube yenye yeendlela ezicetyiswayo zokunyanzelisa uxinzelelo.
Imithombo:
I-Astin JA, uShapiro SL, i-Eisenberg DM, i-Forys KL. I-Mind-Body Medicine: I-State of Science, Impembelelo yokuSebenza. Umbhalo we-American Board of Family Practice March / Apreli 2003.
Davidson, uRichard, kunye. al. Ukuguqulwa kweBrain kunye neSebenzi ye-Immune Ekhutshwe yi-Mindfulness Meditation. I-Psychosomatic Medicine , ngo-2003.
Kabat-Zinn J, Massion AO, Kristell J, Peterson LG, Fletcher KE, Pbert L, uLenderking WR, uSanrelli SF. Ukuphumelela kweNkqubo yokuNcitshiswa koxinzelelo lweNkcazo kwiNyango yokuXhatshazwa kwezixhala. I-American Journal ye-Psychiatry , ngoJuni 1992.