Ukunciphisa Ukunyamezela kwengqondo yindlela yokuphilisa edibanisa ukucamngca kunye ne yoga. Ephuhliswe nguDkt. Jon Kabat-Zinn kwiminyaka yee-1970, i-Mindfulness-Based Based Stress Reduction ijolise ukujongana nengcamango engqondweni, iimvakalelo kunye nokuziphatha okucinga ukuba ukwandisa uxinzelelo kwaye kuphazamise impilo yakho.
Yintoni Ukubandakanya Ukunyanzeliswa Kwengqondo?
Ukunyameka kwengqondo Ukuxilwa koxinzelelo kuluhlu lweeveki ezisibhozo ezibandakanya uqeqesho ekucamngqondweni kwengqondo kunye ne yoga.
Ababambe iqhaza ngokubanzi badibana kunye neveki nganye.
Ngokucamngca ngengqondo, abantu ngabanye balwela ukuhlakulela ulwazi oluthe xaxa ngalo mzuzu. Ngokwandisa ingqondo yabo, abathathi-nxaxheba kwi-Mindfulness-Based Based Stress Reduction bajolise ekunciphiseni ukuvuselela kwabo bonke kunye nokunyaniseka kwemvakalelo kwaye bafumane ingqiqo.
Ukusebenzisa Ukunciphisa Ukunyanzeliswa Kwengqondo
Kuthetha ukunciphisa uxinzelelo lweengcinezelo kubantu abajongene nale miqathango yempilo okanye iingxaki:
- ADHD
- Ukuxhalabisa
- Ukuxinezeleka
- Ubuhlungu obungapheliyo
- Ukuxinezeleka
- Ukukhathala
- Intukuthelo
- Intloko
- Igazi elonyukayo
- Iingxaki zokulala
Ukuncitshiswa kweengcinezelo zengqondo
Nantsi ingqalelo kwi-Mindfulness-Based Based Stress reduction ye-benefits yezempilo, njengoko ivavanywa kwizifundo zesayensi:
1) Uncedo lweentlungu
Ukunciphisa uxinzelelo kwengqondo kunokunceda ukuphucula intlungu kunye nokuphucula intlalo yengqondo kubantu abajongene nezimo ezibuhlungu ezingapheliyo, ngokutsho kwiphando elipapashwe ngo-2010.
Abaphandi bafumanise ukuba amalungu ophando nge-arthritis abonise ukuphucula okukhulu kwimpilo ehlobene nempilo emva kokuxinwa kweengqondo ezisekelwe kwi-Mindfulness-Based Based Stress reduction, ngelixa abathathi-nxaxheba abanezintloko ezingapheliyo / i-migraine babenentuthuko encinci.
2) Ulawulo lweengxaki
Ingxelo epapashwe ngo-2009, izazinzulu zenzelwe izifundo ezilishumi kwi-Mindfulness-Based Based Stress Reduction kwaye zathola ukuba le nkqubo inako ukunciphisa amanqanaba oxinzelelo kubantu abaphilileyo.
Ukuphuculwa kwengcinezelo kwengqondo kuye kwabonakala kukunciphisa uxhalabo kwaye kwandise uvelwano.
3) ngcono ukulala
Ezinye iingcaphephe zibonisa ukuba ukuNcitshiswa kweengqondo kunokuba luncedo ekunciphiseni izinto ezithile (njengokhathazekayo) ezibangela iingxaki zokulala, ngokwembiko eshicilelwe ngo-2007. Nangona kunjalo, ekuhloliseni kwazo izifundo ezisixhenxe kwi-Mindfulness-Based Based stress Stress and sleep disturbance , ababhali beengxelo babone ubungqina obaneleyo bokunciphisa ukunyamezela kwengqondo ekuphuculeni ubukhulu bokulala kunye nobude.
Ukuzama Ukunciphisa Ukukhathazeka Kwengqondo
Ukuba uqwalasela ukusetyenziswa kweNkcazo-kuSebenzi yokuNcitshiswa kwengqondo, qiniseka ukuphishekela uqeqesho kwiziko lezonyango leyunivesithi, esibhedlele okanye kwikliniki, apho iiklasi zifundiswa ngabaqeqeshi bezempilo. Ukuba ucinga ngokuwusebenzisa kwimpilo yezempilo, qiniseka ukuba ubonisana nomboneleli wakho oyintloko. Kubalulekile ukuba uqaphele ukuba ukuzithobela imeko kunye nokulibazisa okanye ukuphepha ukunakekelwa okuqhelekileyo kunokuba nemiphumo emibi.
Imithombo:
UChesa A, uSerretti A. "Ukunciphisa ukunyanzeliswa kwengcinezelo ekulawuleni uxinzelelo kubantu abaphilileyo: ukuhlaziywa kunye nokuhlaziywa kwemeta." J Altern Complement Med. 2009 15 (5): 593-600.
Duke Integrated Medicine. "Ingqiqo esekelwe ekunciphiseni uxinzelelo".
U-Rosenzweig S, uGreeson JM, uReibel DK, i-Green JS, i-Jasser SA, i-Beasley D. "Ukunciphisa uxinzelelo lokuxinwa kweengxaki zengxaki ezingapheliyo: ukuhlukahluka kwiziphumo zonyango kunye nendima yokucamngca ekhaya." J Psychosom Res. 2010 68 (1): 29-36.
Winbush NY, iGross CR, iKreitzer MJ. "Imiphumo yokunciphisa ingcinezelo yokuxinwa kwengqondo ekuphazamiseni ubuthongo: ukuhlolwa ngokufanelekileyo." Hlola (NY). 2007 3 (6): 585-91.
Ukuziphendulela: Ulwazi oluqulethwe kule ndawo lujoliswe kwiinjongo zemfundo kuphela kwaye alithathi indawo yeengcebiso, ukuxilongwa okanye unyango ngumgqirha onelayisenisi. Akunakuthetha ukukhusela zonke iindlela zokulondoloza, ukusebenzisana kwezidakamizwa, iimeko kunye nemiphumo emibi. Kufuneka uncede unyango lwangonyango ngokukhawuleza kuyo nayiphi na imiba yempilo uze ubonane nodokotela wakho ngaphambi kokusebenzisa elinye iyeza okanye wenze utshintsho kwi-regimen yakho.