Nangona ukucamngca kujikelezwe ngonqulo, iinkolelo kunye neenkolelo, ngumzimba womzimba osemthethweni njengawo nawuphi na, njengokuvusa okanye ukulala. Ngokufunda ukucamngca, unako ukuvuna izibonelelo zalo mzimba womzimba ezibandakanya ukuphumula, amandla kunye nombono ebomini bakho. Ukucamngca kuthathwa ngokungathandabuzeki ngabaphandi bezempilo abanomdla wokunciphisa uxinzelelo kunye nezindlela zokuphucula impilo yonke.
Ukucamngca kusetyenziswa ngabantu abanomdla ekujonganeni nezimo ezinjengokuxhalaba, intlungu, ukuxinezeleka, iingxaki zengqondo, ukulala, nokuxinwa . Ukucamngca kwakhona kukugqibelela kwengqondo. Nantsi indlela yokuqalisa.
1. Hlala
Fumana indawo apho ungahlala ukhululekile, ungaphazanyiswa malunga nemizuzu engama-20. Into ebalulekileyo kukuba uhlale nomqolo wakho ngokukhawuleza kunokwenzeka. Abanye abantu bafumanisa ukuba ukuhlala emaphethelweni omkhunjini kunceda ukugcina umqolo ngqo. Uyakuva malunga nokucamngca okukhethiweyo, ikhandlela, isiqhumiso, izifanekiso, iintsimbi kunye nokunye-ungakhathazeki malunga naziphi na izinto. Into ebalulekileyo kukuba uhlale ukhululekile kwaye usebenzise ukucamngca rhoqo. Ungongeza kwizinto ezincedisayo xa ufuna.
2. Beka i-Timer
Ngamanye amaxesha xa ucamngca, unokuzijonga ngasese nasiphi na isizathu sokuba uvuke wenze enye into. Esinye sezizathu ezichukumisayo kukuba "uhlole ixesha." Ngokuqhelekileyo ngethuba lokucamngca, ukuziva kwakho ixesha kulahlekile kwaye oko kukukhokelela ekubeni uzivelele ukudlula ixesha ocingileyo lokucamngca.
Oku kuza kwenzeka emva kokuba uhleli kwi-1 okanye emizuzu emi-2. Ixesha lexeshana linceda ukukuqinisekisa ukuba awuzange ucingisise ixesha elide. Ukuba awunayo i-timer, mhlawumbi uza kujonga iwashi okanye i-watch yakho yonke imizuzwana engama-30. Ngoko wabeka i-timer uze ubale ixesha.
3. Vulela
Ukuphefumula ngumsebenzi ohlukile wenyama.
Ngokuzenzekelayo, sithatha izigidi ezili-10 ukuphefumula ngonyaka ngaphandle kokuqaphela, kodwa sinokulawula nokuphefumula ngokuzithandela. Cinga ngokuphefumula ngendlela esinokuthetha ngayo kunye nemizimba yethu. Ukuba siphefumula ngokukhawuleza, imizimba yethu iyancipha. Ngoxa uhleli:
Lo ngumsebenzi wakho kuphela ekucamngeni - qaphela ukuphefumula kwakho. Ukuba iingcamango zakho zizulazula, buyela ekuphefumuleni.
- ukubeka ingqalelo ekuphefumuleni kwakho
- qaphela yonke into ngokuphefumla kwakho: i-inhale, i-exhale, kunye nekhefu elincane phakathi kwabo
- Ukuphefumula ngokwemvelo, qaphela nje ukuphefumula kwakho
4. Bhala
Injongo yokucamngca akuyikuba neengcamango (akunakwenzeka) kodwa ukungabandakanyeki neengcinga ezenzekayo. Ukuba, ngelixa ucamngca, uqala ukuzibuza xa bekuphelileyo nini utshintshe ioli kwimoto yakho, efanelekileyo ngokuqhelekileyo - buyela ekuphefumla kwakho uze uzame ukuba 'ukuxosha' ingcamango.
Abanye abantu bakufumanisa ukuba kunceda ukubhala iingcamango. Xa uzibona uqhubekile, vele ubeke ilebuli engathathi nto kwiingcamango - ukuba ucinga malunga nento enokwenzayo emsebenzini, bhala i-'workwork 'yomsebenzi kwaye ubuyele ekuphefumla.
5. Musa ukugweba
Ukucamngca kunzima kwaye kucamngca ngokugqibeleleyo akunakwenzeka. Iingcamango zakho ziya kuqhuba.
Uya kufumanisa ukuba ngeentsuku ezithile uchitha ixesha lakho lokucamngca ucinga ngekinkini yakho. Ukwazisa kwakho kuya kuhamba kwaye ixesha liya kutshabalala. Oko kulungile. Nanini na xa uhamba khona, buyela kuphinda uqaphele ukuhlala nokuphefumla. Musa ukuzigweba. Musa ukudala isitima somcinge malunga nendlela ongenakukwazi ukucamngca, indlela ongekho ngayo kule nto. Buyela nje ekuphefumuleni kwakho.
6. Musa ukuphulaphula
Ngelixa ucamngca, kukho ilizwi elincinci ngaphakathi kwentloko yakho uzama ukukuyeka.
Musa ukuphulaphula ilizwi. Ngelixa ucamngca, akukho nto ibalulekileyo kuwe ukuba uyenze.
Hlala nje.
- Eli lizwi liya kuza "neengcamango ezinkulu" oza kubhala phantsi ngokukhawuleza.
- Ilizwi liya kufunda ukuba lenze uluhlu kuwe, lushiye uziva unyanzelekile ukuyeka nje kwaye wenze into eyenziwe.
- Izwi liza kuthi, ubuncinane kanye, liqinisekise ukuba i-timer yakho imile kwaye ucinga ngeeyure kwaye ufike emva kwexesha.
7. Jonga "Ukucinga Kwamafu" Ukuqhuba
Phatha ukucamngca njengokulinga. Jonga ucinga. Hlola indlela iingcamango ezivela ngayo ngokukhawuleza uze uqale ukudibanisa nezinye iingcinga. Jonga oko kwenzekayo ekucingeni ukuba awuwondli. Uthintela njani izitimela zokucinga? Ekugqibeleni, uya kubona ukuba ezininzi iingcamango zikhethiweyo kwaye azifaneleki ixesha lakho. Uya kuqala nokuphuhlisa ulwazi ngaphandle kweengcamango zakho. Mhlawumbi isifundo esikhulu sokucamngca kukuba awuyiyo ingcinga yakho.
8. Hlaziya Ukucamngca KuBomi Bakho Bomi
Uninzi lwezakhono ezifundwe ekucamngeni lunokusetyenziswa ngexesha lobomi bakho bemihla ngemihla. Cinga ngeli xesha:
Thatha i-minute minute breath breathing several times during the day. Jonga njengoko iingcamango zakho kunye neengcamango zibuyela emsebenzini, kwintetho okanye xa usombulula ingxaki. Sebenzisa ingqondo efanayo yokuhlola kwaye ubukele indlela oziphatha ngayo kwaye ucinge ngalo lonke usuku.
- elinde kumgca
- ukwenza izitya
- uvakalelwa
9. Phinda i-Daily
Ukucamngca yikhono efuna ukusetyenziswa kunye nokusebenza. Beka ixesha lemihla yokucamngca kwaye unamathele kulo. Ingqondo yakho iya kuzuza kwihambo engummangaliso ongena engqondweni yakho. Umzimba wakho uya kuxhamla ekuphumuleni okunzulu kunye nokunciphisa uxinzelelo.