Ukucamngca

Ingqwalasela yokucamngca

Ukucamngca kuye kwaba yindlela eyaziwayo kakhulu yokunciphisa uxinzelelo phakathi kwabantu bazo zonke iindlela zokuphila. Lo msebenzi osemdala, ongathatha iindidi ezininzi kwaye unokuthi ungabandakanywa kunye nezenzo ezininzi zokomoya, unokusetyenziswa kwiindlela eziliqela ezibalulekileyo.

• Ingaba ngumxhasi woxinzelelo wokukhawuleza ukulungisa ukunyamezela ukuphendulwa komzimba wakho nokunyamekela.
• Ingaba yinxalenye yenkqubo yakho yemihla ngemihla kwaye ikuncede ukuba uqiniseke ukunyamezela.

• Ingaba yindlela oyisebenzisayo ukuza kugxininisa xa uphonswa ngumxineko oxinzelelekileyo. A

Indlela yokucamngca ingasetyenziselwa ukulahleka kwesisindo kunye nokutya okunempilo .

Ngokufunda ukuzola umzimba wakho nengqondo, uxinzelelo lwangokwenyama nolwemvakalelo luya kuncibilika. Oku kukushiya uzive ungcono, uhlaziye, kwaye ulungele ukujamelana nemingeni yosuku lwakho ngesimo sengqondo esifanelekileyo. Ngokuziqhelanisa rhoqo kwiiveki okanye kwiinyanga, unokufumana uncedo olungakumbi.

• Isizathu Sokuba Ufuna Ukulinganisa Ibhokisi

• Funda Indlela yokubala iMandala inokuphelisa ingcinezelo

Uqulethe Ukucamngca?

Ukucamngca kubandakanya ukuhlala kwindawo ekhululekile kunye nokucima ingqondo yakho, okanye ugxininise ingqondo yakho ngcamango kwaye uyicime kwabanye. Unokugxila kwisandi, njengokuthi "ooommm," okanye ngokuphefumla kwakho, ukubala, i-mantra, okanye akukho nto. Uluhlu olufanayo phakathi kwamacandelo amaninzi okucamngca ngukuthi ingqondo iyeka ukulandela yonke ingcamango entsha efikelele phezulu.

Kubalulekile ukuba ubuncinane bemizuzu emihlanu ukuya kwe-20 yokuphazamiseka kwemizuzu yokuchitha, nangona iseshoni zokucamngca zinokubakho ubude. Iiseshoni zokucamngca ixesha elide zivame ukuzisa iingenelo ezininzi, kodwa ngokuqhelekileyo kulungele ukuqala ngokukhawuleza ukuze ukwazi ukugcina ixesha elide.

Abantu abaninzi bafumanisa ukuba xa bezama ukucamngca ixesha elide kwiseshoni nganye okanye ukwenza "ukugqibelela" ukukwenza kube yinto esongelayo okanye eyinkxalabo, kwaye bayifumana nzima ukuba bahlale njengomkhwa wemihla ngemihla. Kungcono ukudala umkhwa kwaye usebenze kwinguqu epheleleyo yeso siqhelo.

Kunceda ukuthula kunye nobumfihlo, kodwa abacamngca abanamava abanokukwazi ukucamngca naphi na. Abalingisi abaninzi bokucamngca badibanisa inxalenye yokomoya kuyo, kodwa kuya kuba ngumsebenzi. Ewe, akukho ndlela engafanelekanga yokucamngca.

Yintoni Engayicinga Ngayo Ukunyanzeliswa Kweengcinezelo?

Kuyo yonke imini, xa sibhekene noxinzelelo, imizimba yethu iyasabela ngokuzenzekelayo ngeendlela ezisilungiselela ukulwa okanye ukuqhuba . Oku kuyimpendulo yomzimba wakho, mhlawumbi eyaziwa ngokuba yimpendulo yakho yokulwa okanye yendiza. Kwezinye iimeko zengozi enkulu, le mpendulo yomzimba inceda. Nangona kunjalo, ixesha elide lolo lugungxongo lunokulimaza ngokomzimba kuzo zonke iindawo zomzimba.

Ukucamngca kukuchaphazela umzimba ngendlela echanekileyo yokunyamezela-ngokubangela ukuphendula komzimba.

Ibuyisela umzimba kwisimo sokuzola, ukunceda umzimba ulungise ngokwawo kwaye ukhuphe umonakalo omtsha kwimiphumo yomzimba. Ingakwazi ukuhlalisa ingqondo nomzimba wakho ngokugxotha iingcamango ezibangelwa uxinzelelo ezigcina ingxaki yomzimba wakho. Kukho into yokuphumla ngokuthe ngqo okubandakanyeka ekucamngeni ngokunjalo, ngokucacileyo, ngoko le ndlela yokuphumula ingakunceda ukunyamezela uxinzelelo.

Inzuzo enkulu yokuba ukucamngca kunokuzisa ukuzinza kwexesha elide elinokuza kwenziwa ngokuqhelekileyo. Uphando luye lwabonisa ukuba abo benza ukucamngca rhoqo baqala ukufumana utshintsho kwimpendulo yabo yokunyamezela okubavumela ukuba baphumelele kwiimeko ezixinzelelekileyo kwaye bafumane ubunzima obunzima kwimingeni abajongene nayo kwimpilo yabo yemihla ngemihla. Ezinye zezi zinto zicingelwa ukuba ziyiphumo lokunyuka kwesimo sengqondo esinokuvela ngokucamngca; uphando lubonisa ukuba abo bafumana imizwa emihle kaninzi baxhomekeke ekuxinezelekeni.

Olunye uphando lufumene utshintsho kwiibongo zoogqirha abaqhelanisiweyo abaqhagamshelweyo kunye nokunciphisa umonakalo wokubangela uxinzelelo.

Umkhuba wokufunda ukuhlaziya iingcamango zakho unokukunceda ukuba uzilungiselele xa uwela kwiipatheni ezingacingi, oko ngokwayo kunokukunceda ukukhulula uxinzelelo. Ukucamngca kunika izisombululo ezininzi kwizinto ezilula.

Uncedo olungakumbi lokucamngca

Iintlobo zokucamngca zikhulu kuba, phakathi kwezinye izinto, zinokuphelisa impendulo yakho yokunyamezela , ngaloo ndlela kukukhusela kwimiphumo yengcinezelo engapheliyo .

Xa uqhuba ukucamngca :

• Intlawulo yakho yeentliziyo kunye nokuphefumla kwehlisa.
• Uxinzelelo lwegazi luhlala luqhelekile.
• Usebenzisa oksijini ngokufanelekileyo.
• Umzimba wakho wokhuseleko uya kuphucula.
• Uthupha ngaphantsi.
• Iingqungquthela zakho ze-adrenal zivelisa i- cortisol encinane .
• Ingqondo yakho ihamba ngezinga eliphantsi.
• Ingqondo yakho icacile kwaye ubuchule bakho buyanda.

Abantu abacamngca rhoqo bakuthola kulula ukuyeka imikhuba engonakalisayo yobomi njengokutshaya, ukusela, kunye neziyobisi. Kwakhona kulula ukuyeka ukuhlanjululwa ekungcoleni imini yabo.

• Phulaphule uze Uhlambulule nale Nkcazo yokuXininisa okuKhethekileyo

• Zama Ezi Ziqhelo Eziqhelekileyo Zokuphefumula Ukuxinwa Kweengcinezelo Ezikhawulezayo

Inceda abantu abaninzi badibanisa kwindawo yokusebenza kwangaphakathi. Izifundo ezininzi ziye zafumanisa ukuba, kwiindawo ezahlukeneyo, ukucamngca kunganciphisa uxinzelelo kunye nokwakha ukuzinza. Uphando lokucamngca lusemtsha, kodwa luthemba.

Ukucamngca Kucinganisa Njani Nezinye Iindlela Zokunciphisa Ingcinezelo?

• Ngokungafani neminye imichiza kunye neyeza zonyango , ukucamngca kunemiphumo embalwa engafanelekanga.
• Abantu abanokukhubazeka ngokomzimba bangakufumana kulula ukuzisebenzisa kunokuzivocavoca umzimba okhuselekileyo ukuze ukhululeke uxinzelelo . Ngaphezu koko, akukho zixhobo ezizodwa ezifunekayo.
• Ngokungafani nokucela uncedo lobugcisa, ukucamngca kukhululekile.
• Kuthatha uqeqesho nokuzibophezela ukwenza ukucamngca umkhwa rhoqo. Abanye abantu bakuthola kunzima ukugcina njengomkhwa kuneendlela ezenza uncedo lomntu okanye into engekho ngaphandle kokukhuthaza. (Ukuba ungomnye wabantu, ukufumana iqela lokucamngca lingasisisombululo esipheleleyo.)
• Abanye abantu banokufumana kunzima ukukhulula iingqondo zabo kwiingcamango zomhla. Oku kunokwenza kube nzima kunokuba zibandakanye iindlela ezibandakanya ukugxila kule micimbi, njengokubhala, okanye iindlela eziphazamisayo, njengokuzivocavoca umzimba okanye ukusetyenziswa kwehlazo .

I-Pros And Cons of the Meditation

Ukucamngca kuyamangalisa kukuba ikhululekile, ihlala ikhona, kwaye iyasebenza ngokumangalisayo kwixesha elifutshane lokunciphisa uxinzelelo kunye nempilo yexesha elide. Iintlawulo zinokuthi zivezwe kwiseshoni esisodwa nje.

Utitshala onolwazi unokunceda, kodwa akuyomfuneko. Unokufunda ezininzi iindlela zokucamngca eziphumelelayo kwincwadi okanye kwiinkcukacha zokucamngca apha. Ekugqibeleni, ukuba ungagxininisa ekuphefumuleni kwakho, ngomzuzu wamanje, okanye nakweyiphi into ethile ngexesha elithile, ngoku unokucamngca.

Ngokuqhelekileyo kuthatha isenzo, nangona kunjalo, kwaye abanye abantu bakuthola kunzima "ukuyifumana" ekuqaleni. Ukucamngca kufuneke kube nomonde omncinci kwaye kunokuba nzima kubantu abangenaso ixesha elifutshane (njengabamama abahlala kwikhaya abafumana ubuncinci becala kubantwana abancinci). Nangona kunjalo, ixesha kunye nemigudu efunekayo ukuze ufunde kwaye uyenze ukufaneleka ngokufanelekileyo kwezibonelelo ezibonelela.

4 Izinto Zokugcina Ingqondo Ngokucamngca

• Ukusebenza okuhambelanayo kubaluleke ngaphezu kwexesha elide. Oku kuthetha ukuba kungcono ukucamngca imizuzu emihlanu, izihlandlo ezithandathu ngeveki kunemizuzu engama-30 kanye ngeveki. Ixesha langaphambili lingazinciphisa iimpendulo zomzimba wakho ngokuphindaphindiweyo ngeveki, ngelixa eli lizayo lingahlalisa umzimba wakho kwisimo esicacileyo sokuphumla, kodwa kuya kuphelisa impendulo yakho ngokukhawuleza. Ukongezelela, unako ukunamathela kumsebenzi wokucamngca rhoqo ukuba unokuqala ngeeseshoni ezincinane, imihla ngemihla kunokuba uzive ufuna ukufumana ixesha leeseshoni ezinde ukuze usebenzise. Kunokwenzeka ukuba lo xinzelelo oluzimeleyo luya kukukhokelela ukuba ungafumani ixesha, kwaye ulahlekelwa ngumnqweno wokuzama.
  
• Ngokuqhelekileyo sebenzisa imiba engaphezulu kweqhinga "eligqibeleleyo". Oku kuthetha ukuba, kunokuba uthintele kakhulu malunga nokuba yeyiphi isikhundla sokuba uhlale kuyo, yintoni inzame ukuzama xa uhleli, ixesha elide ukuhlala, okanye naliphi ixesha lemihla, kufuneka uhlale kwaye ucamngce. Eminye iya kuvela kwindawo ukuba uqala nje, kodwa ukuba unomuva wokuba usebenze le nkcukacha ngaphambi kokuba uqale, unokufumana kunzima ukuba uqalise konke. Kukho indlela "engalunganga" yokucamngca nantoni na; naluphi na ukucamngca kungcono kunabikho.
  
• Ukuba ubona ingqondo yakho ihamba, ilungile. Ukucamngca kunokuba ngumngeni kubantu abathile, ngokukodwa ukuphelelisa . Ngamanye amaxesha siwela esiqhweni sokufuna ukwenza "ukulungele" kwaye sizikhungathekise thina xa ingqondo yethu idlula. Into emele uyikhumbule kukuba xa ubona oku kwenzekayo, yinto enhle - uqaphele. Ukuqaphela nokubuyisela iingcamango zakho ekugxileni kokucamngca kwakho (ukuphefumula kwakho, umzuzu wamanje, okanye nayiphi na into oyikhethayo njengengqwalasela yakho) yona ngongoma yokucamngca. Kukunakwenzeka ukukhusela ingqondo yakho ukuba ingayiduki.
  
• Nangona abalingisi bexesha elide bayicingca. Oku kunokuza kumangaliswa, kodwa nabo baye bacamngca iminyaka bangakufumanisa nzima ukuhlala. Oku kuqhelekileyo ukuba ubani. Yonke inxalenye yokucamngca, ngoko ungavumeli kukudikibala.

Qalisa ngokuCamngca

Kukho iindlela ezininzi zokucamngca ezizisa ezi nzuzo. Abanye banokuziva bekhululekile kakhulu ukuba usebenze kunabanye, ngoko kuluvo olukhulu ukuzama ukutshekisha kwabo kunye nokuphindaphinda ubuchule obonakala bufaneleke kuwe. Into ebalulekileyo ukuba uyikhumbule kukuzicamngca ngemizuzu embalwa ngemini kwaye uzame ukuhlala ubuncinane imizuzu emihlanu nganye yeseshoni.

Ukuba ucinga ukucamngca ngelixa ungekho phakathi kweemeko ezixinzelelekileyo, uzakufumana kulula ukuyisebenzisa njengendlela yokuzincama xa ufuna. Nangona uceba ukuwusebenzisa kuphela njengoko kuyimfuneko kwaye kungekhona njengomsebenzi wokuzilolonga imihla ngemihla, kuluvo olufanelekileyo ukuzama ukucamngca xa ungeyiva ngokukhethekileyo okokuqala, kunokuba uzame okokuqala xa uziva ukhululekile. ngaphandle kokuba, ngokuqinisekileyo, awukwazi ukufumana ixesha apho ungaziva ngale ndlela.

Ukuba awukho ndawo ukuqala, unokugxila ekuphulaphuleni ukuphefumula kwakho imizuzu emihlanu. Ukwenza oku, phucula umzimba wakho, hlala ukhululekile kwaye uqaphele ukuphefumula kwakho. Ukuba ufumanisa ukucinga ezinye izinto, khawuleza uqondise ingqalelo yakho ekuphefumuleni kwakho.

Esinye isicwangciso esilula kukubala ukuphefumula kwakho. Xa uguqula, balala "enye" ​​entloko yakho, uze ubale "amabini" njengoko uphumelela. Qhubeka njengoko uphefumula kwaye uqale ngaphaya "kweyodwa" xa uqaphela ukuba uphazamiseke ezinye iingcamango. (Abanye abantu baya kufumana oku kulula ukuzisebenzisa ngaphandle kokucamngca ngokuphefumula, kwaye abanye baya kuyifumana nzima kunzima. Khumbula, ubuchule bakho bokucamngca obuhle kakhulu yizo ezixhomekeke kuwe.)

Nantsi isampulu seendlela zokucamngca ukuzama . Ngamana unokufumana ukukhulula okufunayo.

_Imithombo:

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_{Bowen S, Witkiewitz K, Dillworth TM, Chawla N, Simpson TL, Ostafin BD, Larimer ME, Blume AW, Parks GA, Marlatt GA. Ukucamngca ngengqiqo kunye nokusetyenziswa kweziyobisi kwintolongo. I-Psychology of Addictive Behaviors . Septemba 20, 2006.}

_{Chan, Cecilia, et al. Isiphumo seseshoni sokulawula uxinzelelo lwamaxesha e-Eastern kwi-cortisol ye-salivary. Ukuxinezeleka kunye neMpilo . NgoFebruwari 20, 2006.}

_{Davidson, uRichard, kunye. al. Ukuguqulwa kweBrain kunye neSebenzi ye-Immune Ekhutshwe yi-Mindfulness Meditation. I-Psychosomatic Medicine , ngo-2003.}

_{UPagnoni G, uCekic M. Iimpembelelo zeeminyaka kwi-Gray Matter Volume kunye nokuSebenza ngokuqwalasela kwiZen ukucamngca. . Neurobiology of Age . Julayi 25, 2007.}