Indlela Echaphazela Ngayo Ingqondo Nemizimba Yakho
Kukho izinto ezahlukeneyo abantu abanokuzenza ukuze batshintshe iimeko zabo zokuziqonda , ukususela kwi- hypnosis ekusebenziseni iziyobisi eziphathekayo ukuze bathathe i-nap. Nangona ezinye iindlela, ezifana nokusetyenziswa kweziyobisi, zinokulimaza, abanye, kuquka i-hypnosis, ukulala nokucamngca, kunokuba nefuthe elihle kwimpilo. Ukucamngca kwindlela yokuguqulwa kwengqondo eye yaboniswa ukuba nenani elikhulu leenzuzo kwintlalo yengqondo.
Yintoni Eyiyo Ukucamngca?
Ukucamngca kungachazwa njengetekethi yezakhono ezijoliswe ekukhuthazeni imeko ephakamileyo yokuqwashisa nokuqwalaselwa.
Ezinye izinto eziphambili ukuphawula ngokucamngca:
- Ukucamngca kuye kwaqhutyelwa kwiinkcubeko emhlabeni wonke ngamawaka eminyaka
- Phantse zonke iinkonzo, kubandakanya ubuBuddha, amaHindu, ubuKristu, ubuYuda, kunye nobuSilamsi, inesiko lokusebenzisa iindlela zokucamngca
- Nangona ukucamngca kudla ngokusetyenziswa kwiinjongo zonqulo, abaninzi abantu bazenza ngokuzimela ngaphandle kwezenzo zonqulo okanye zokomoya
- Ukucamngca kungasetyenziselwa njengendlela yobuchule be-psychotherapeutic
- Kukho na ezininzi iintlobo ezahlukeneyo zokucamngca
Iintlobo zokuCamngca
Ukucamngca kungathatha kwiindidi ezahlukeneyo, kodwa kukho ezimbini iintlobo eziphambili: ukucamngca nokucamngca kwengqondo.
Ezi zindlela ezimbini zokucamngca zihluke njani?
- Xa ucamngca ngokucamngca , ugxininisa yonke ingqalelo kwinto ethile xa ulungisa yonke into ejikelezile. Injongo kukubona nantoni na ukugxininisa kuyo, ingaba kukuphefumula, igama elithile okanye i-mantra, ukuze ufikelele kwindawo ephezulu.
- Ukucamngca kwengqondo kubandakanya, phakathi kwabanye, zombini ukunciphisa uxinzelelo lokuxinwa kwengqondo (MBSR) kunye nokunyangwa kwengqondo ngokusekelwe kwengqondo (MBCT). Ingqiqo inokujolisa kwimicimbi eyahlukeneyo, njengokudandatheka, oku kuthetha ukuba ingqalelo yayo ingahluke kwizenzo zokuziqhelanisa. Ngokubanzi, kubandakanywa isimo sokuba uyazi kwaye ubandakanyeke kulo mzuzwana nje kwaye uzenze uvule, uqaphele kwaye uyamkele.
Iimiphumo kunye neNzuzo yokuCamngca
Uphando luye lwabonisa ukuba ukucamngca kunokuba nemiphumo yomzimba kunye nengqondo. Eminye yemiphumo emihle yomzimba ibandakanya isimo esinciphileyo sokuvuswa komzimba, ukunciphisa izinga lokuphefumula, izinga lokunciphisa intliziyo, ukuguqulwa kwindlela yokutshintsha kwengqondo kunye nokunyaniseka kwengqondo.
Ezinye zezinye iingxaki zengqondo, ezengqondo, kunye nezempilo zokucamngca zibandakanya:
- Ukuziqonda ngokwengeziwe
- Ulungiso olungcono lokulawula uxinzelelo
- Ukuphucula ukuphucula imvakalelo
- Ulawulo olungcono lweempawu zeemeko ziquka ukukhathazeka, ukuxinezeleka, ukuphazamiseka kokulala, imiba yeentlungu kunye negazi eliphezulu
- Ukuphucula kwimemori yokusebenza kunye neengcaphephe zengqondo
- Utshintsho kwiinkalo ezahlukeneyo zengqalelo
Uqhelo luvame ukufaniswa nomlambo, ukutshintsha nokutshintsha ngokufanelekileyo njengoko kudlulayo kwimihlaba. Ukucamngca yindlela enye yokucinga ngokuguqula inkambo yalo mlambo, kwaye kwakhona, ukutshintsha indlela oziqonda ngayo nokuphendula kwihlabathi elikujikelezile. Ngelixa iingcali zingakhange ziqonde ngokucacileyo indlela ukucamngca kusebenza ngayo, uphando luye lwabonisa ngokucacileyo ukuba iindlela zokucamngca zinokuba nemiphumo emihle kwimpilo yonke nangokwenyama yengqondo.
Imithombo:
> Goyal M, Singh S, iSibinga EMS, et al. Iinkqubo zokucamngca zeengqondo kunye neNtlalo-ntle. I-Rockville (MD): I-Arhente yoPhando lwezeMpilo kunye neMigangatho (i-US); 2014 Jan. (Ukuphononongwa koPhuculo lweNtsebenzo, iNombolo 124.)
Hockenbury, DH & Hockenbury, SE (2007). Ukufumanisa i-Psychology. IYew York: Abapapashi abafanelekileyo.
I-Clinical Mayo (2014). Ukucamngca: Indlela Elula, Eyona Nqabileyo Yokunciphisa Ukuxinezeleka. http://www.mayoclinic.org/healthy-living/stress-management/in-depth/meditation/art-20045858
Shapiro, SL, Schwartz, GER, & Santerre, C. (2002). Ukucamngca kunye nokuPhepha kwengqondo. Kwi-CR Snyder & SJ Lopez (uEs.), Incwadi Yengqondo Efanelekileyo . ENew York: i-Oxford University Press.
Xu, J., Vik, A., Groote, IR, Lagopoulos, J., Holen, A., Ellingsen, O., Haberg, AK, & Davanger, S. (2014). Ukucamngca kweNondirective kuSebenza ngeNdlela engapheliyo Inethiwekhi kunye neeNdawo ezidibanisa neRe Memory Retrieval kunye ne-emotion P. Imida kwi-Human Neuroscience, 8 (86) , i-doi: 10.3389 / fnhum.2014.00086