Amacandelo alula kwaye asebenzayo
Ukufunda indlela yokucamngca kungenza kube lula, kwaye yinto enye enokuyenza enokwenza impilo yakho kunye nentlalo-ntle. Ukucamngca yindlela ekhethekileyo yokwenza uxinzelelo loxinzelelo ngenxa yokuba kukukunceda ukuphelisa uxinzelelo ngexesha kwaye ukudala utshintsho ngokwakho oluya kukunceda ukuba ungasebenzi phantsi koxinzelelo olujongene nalo. Ukufunda indlela yokucamngca kunokuba mnandi njengoko kukho iindlela ezininzi zokucamngca ezinokusebenza-ukuba ukucamngca kwesinye isimo asiveki kakuhle, esinye isita. Funda indlela yokucamngca iindlela ezahlukeneyo, kwaye ubone indlela esebenza ngayo kuwe!
1 - Ukucinga Ukucamngca
Ukucamngca ngengqondo kungenye yeendlela ezinzima kakhulu zokucamngca ngeengcamango zokucamngca, kodwa luhlobo olucebisayo lokucamngca oluzisa iinzuzo ezininzi, kubini abaqalayo kunye nabo baqhuba rhoqo. Kulabo bafunda nje indlela yokucamngca, ukucamngca kwengqondo akufuneki iprops okanye ukulungiswa (akukho zikhandlela ekukhanyeni, izixhobo zokukhetha, okanye iindlela zokufunda); Ixesha elide liyakwenza ingqondo ehlaziyileyo kunye nokunciphisa ukunyamezela! Injongo ephambili yokucamngca ngengqiqo ijolise kumzuzu wamanje. Esikhundleni sokugxila kwinto engaphandle kwakho, ukucamngca kwengqondo kufuna ukugxila "ngoku." Funda kabanzi malunga nokucamngca kwengqondo kunye nokuphila kwengqondo.
2 - Ukuhamba Ukucamngca
Ukufunda indlela yokucamngca ngokucamngca ukuhamba okulula, kwaye kunika ezinye zeenzuzo zokuphucula umzimba kunye neenzuzo eziqhelekileyo zokucamngca. Eziphambili ekucamngeni ukuhamba akukhona nje ukuhamba ngokwakho, okwenene, isimo sengqondo ohamba kuyo. Ukucamngca ukuhamba kunokukhawuleza okanye kuphuze, kunokukwenziwa ngengqondo ecacileyo okanye ngoncedo lomculo okanye i-mantra. Ukucamngca ukuhamba kucacile ngakumbi kulabo abathanda ukuhlala bekhuthele kwaye banokuziva becinezelekile kunye nokunyameka kwezinye iindlela, njengengcamango yokucinga. Funda ukucamngca kunye nokufundisa okulula ukucamngca ukuhamba, kunye nokuguqula ijubane okanye ugxininiso njengoko ufumanisa oko kuvakalelwa kukulungele.
3 - iMantra Ukucamngca
Ukucamngca kweMantra yindlela enye elula kulabo abatsha ukucamngca. Ukuba ukugcina ingqondo yakho ikhulile ivakalelwa njengomngeni omkhulu, ukucamngca kwemantra kunokuba lula. Idibanisa ezinye zeenzuzo eziqinisekisiweyo ezintle kunye neenzuzo zokucamngca ngokuphindaphinda kwegama elinye okanye isandi. Abanye abantu banomuzwa ongenakunqwenelekayo ngombono wokuphinda "u-om" okanye ukudibanisa, kodwa ungasebenzisa nayiphi na imantra oyithandayo. Njengoko ngokucamngca ukuhamba, isithako esiyintloko kunye nokucamngca nge-mantra yinkqubo yokucamngca oyenayo kwaye akuyiyo loo mantra oyisebenzisayo, nangona iinjongo ezilungileyo ukhetha i-mantra ukhululekile. Oku kulula ukuqala.
4 - Ukucinga Ngobomi Bemihla ngemihla
Nangona ukucamngca kwengqondo kubandakanya ukugcina ingqondo ingacacile ingcinga kunye nokugcina loo meko, ingqondo ingahlakulelwa ngeendlela ezininzi kulo lonke usuku. Ngokwenene, ukuhlala ngokugcwele nantoni na enokwenzayo nokugcina ingqwalasela kumathuba okwangoku okwangoku kunokukunceda uhlale unengqondo njengoko uhamba ngosuku lwakho. Kukho iindlela zokuhlakulela ingqiqo, kwaye njengoko ufunda ukucamngca, zama ukuhlakulela ingqiqo-kunokukunceda ukuba usebenzise ukucamngca ngokulula, kwaye unokufikelela kwishedyuli ebanzi kakhulu.
5 - Ukucamngca kweTokora
Xa ukhangele indlela yokucamngca, nantsi indlela yokukhawuleza kunye neyokuzisebenzisa ukuzama. Ukucamngca kwecokoleti yindlela yokucamngca ngengqiqo edla ngokusetyenziswa ekucingeni ukuxinwa kwengqondo (based MBSR), ilula kubaqalayo, iquka imivo emininzi, kwaye inomvuzo owakhelweyo wokwenza i-chocolate ye-chocolate ifuthe. Ukusebenzisa i- tsokolate emnyama kulo msebenzi kuzisa izibonelelo zayo. Ukuba ukhangele into elula kunye neyitsha, zama ukucamngca kwecokoleti.
6 - Ukucamngca
Ukucamngca okuphefumlelweyo ngenye yeendlela ezidume kakhulu zokucamngca ngenxa yokulula kunye nokulula, kunye nokulungeleka kwayo (ukuphefumula kuseloko kuqhubeka, ngoko ke i-anchor efanelekileyo yokucamngca). Ukuphefumula kunika ingqalelo engokwemvelo engabonakaliyo, kodwa ihlala ikhona, kwaye idala isingqimba sokwemvelo ukuze ilahleke kuyo. Unokwenza ukuphefumula ukucamngca imizuzu embalwa, okanye ixesha elide, kwaye uhlale ukhulula.
Kaninzi
7 - Ukucamngca kweBhati
Enye indlela evuselelayo abo bajonga indlela yokucamngca ukucamngca okuhlamba. Ukucamngca ukuhlamba kudibanisa iingenelo eziqhelekileyo zokucamngca kunye neenzuzo zokuhlambela, ukuhlamba okutshisayo, okungazinciphisa izihlunu ezikhatheleyo, ukubonelela umoya wokuphumla, kwaye uvumele umva wokuba ubaleke kwiinkxalabo. Ukuba ngamanzi kunokukunceda ukuba uhlale uphapheme, into ebalulekileyo kodwa ngezinye iingxaki xa ufunda ukucamngca xa udiniwe. Zama ukucamngca, kwaye uhlambuluke, ukhululekile, kwaye ulungele ukulala (okanye usuku oluphantsi koxinzelelo) xa ugqibile.
I-8-I- Mini-Meditation
Kulabo bavakalelwa kukuba abanalo ixesha lokuqhelanisa ixesha elide (imizuzu engama-20 ngumlinganiselo omhle wexesha), okanye abo bafuna ukufumana ezinye zeenzuzo zokucamngca phakathi kweeseshoni ezide, ukucamngca kweminye ( ukucamngca malunga nemizuzu emi-5 ubude) yindlela ebonakalayo yokuzama. Ukucamngca kweminye kulula kakhulu kwaye kufanelana kakuhle kunye needyuli. Funda indlela yokucamngca ngokukhawuleza, kwaye usebenze ukuya kwiiseshoni ezide, okanye sebenzisa nje le nkqubo ukuze ukhululeke ngokukhawuleza noxinzelelo.