Iindlela zokuCamngca zeTranscendental
Ukucamngca kweTranscendental, eyaziwa ngokuba yi-TM ngcaciso emfutshane, yindlela elula kwaye efanelekileyo yokucamngca eboniswa ngophando ukuba ibe ngempumelelo ekunciphiseni ukuxhalabisa, ukubanceda abantu baphathe uxinzelelo, kwaye banciphise uxinzelelo lwegazi kunye nokuthwala ezinye iinzuzo. Yazuza ukuthandwa kwii-1960s, kwanokuba ithatha ingqalelo kwiBeatles, kunye nabanye abantu abadumileyo kunye nabantu abaphawulekayo ukususela ngoko.
Unokufunda le fomu yokucamngca kumfundisi we-TM oqinisekisiweyo kwiintsuku ezimbalwa, kodwa unokufunda izinto ezisisiseko apha. Abo baqhuba ukucamngca nge-transcendental banokuhlaselwa ekuxinineni nasekuxhaseni kwimizuzu. Nje ngezinye iindlela zokucamngca, ukusetyenziswa kwexesha elide kunokukhokelela ekutshintsheni ngakumbi, kuquka ukunyamezela kwengcinezelo, ukuxhalabisa ngokubanzi, kunye nokwaneliseka okwaneliseko. Kuyafaneleka ukuba uthathe imizuzu embalwa ukuba ufunde okungakumbi.
Uluphi ukuCamngca kweTranscendental?
Ngokungafani nokucamngca kwengqondo ejolise ekucoceni ingqondo yeengcamango kwaye ngokukhawuleza ukubuyisela ingqalelo emva kwexesha elikhoyo xa uqaphela ukuba ingqondo yakho ilahlekile (njengoko kuya kuyenzayo), i-TM isekelwe malunga nokugxininisa kwi- mantra enye, ngokuphindaphindiweyo. Le mantra iyakwazi eyahlukileyo kuwo wonke umntu, kwaye abo bagqibe iinkqubo zokuqeqesha ngokubanzi babelwa ama-mantras asekelwe kwiimpawu zabo kwaye kulindeleke ukuba bafanelekile.
(Enyanisweni, abanye oogqirha bathi "kuyingozi" ukuba ne-mantra engalunganga.)
UkuCamngca kweTranscendental Kusebenza njani?
Kulo mkhuba, kucetyiswa ukuba usebenzise imizuzu eyi-15-20 kabini ngosuku. Oku kuquka ukufika kwindawo epholileyo, ukuphefumla ngendwanguzo ngendlela ekhululekile, nokuyeka ukucinga kweminye imihla, njengento yokucamngca.
Emva koko i-mantra-idla igama elinye okanye isandi, njenge-close-cliche ye "oom," ngeli gama lijolise kwiimvakalelo ezivela. Yona isisiseko esisisiseko, esilula ukuyenza. Abantu abaninzi bafumana umbandela onzima kakhulu kule fomu yokucamngca, kunye nabanye, ukuba bathathe ixesha lokuhlala ngokuthula ngale mali. Ngokuqhelekileyo, abantu abayifumene kunzima ukwenza ixesha lokuziqhelanisa yibo bahlala ubomi obuxinzelelekileyo, obenza ukuba babe ngabaviwa abalungileyo beendlela zokulawula uxinzelelo lokulula nofikeleleko kwindawo yokuqala.
Ukucamngca kweTranscendental kufana njani nezinye iifomu zokucamngca
Kukho amakhulu emfundo eqhutywe kule ndlela yokucamngca eye yabonisa ukuba isebenze ekulawuleni uxinzelelo nokunciphisa uxinzelelo, kunye nezinye iinkalo ezinobuncedo kwimpilo yengqondo nangokwengqondo. Ezinye zezi zifundo zibhetele kangcono kunabanye, nangona kunjalo, njengoko kuchazwe ngumphandi uAdam Holt, oye wahlola izifundo ezingama-55 ze-TM kunye nolunye uhlobo lokucamngca ngokubanzi. Olunye uhlobo lokucamngca oluye lwafundwa ngokubanzi luphezu lokunciphisa uxinzelelo lweengqondo (MBSR) , kwaye kukho ubungqina obuninzi obubonisa iingenelo ezinamandla ngale ndlela.
Inkxalabo ephezulu malunga nezifundo ezenziwa kwi-TM yinto yokuba kunokukhethwa ukukhetha-ezinye zezifundo zikhe zanyula abathathi-nxaxheba abaye banqunyulwa ngokubanzi kwaye baza kubonisa impendulo efanelekileyo. Nangona kunjalo, kukho izifundo ezininzi apho abathathi-nxaxheba babonise ukuphucula izifundo ezabelwe ngokuzenzekelayo kwiqela le-TM okanye ukulawula, kubonisa unxibelelwano lwangempela phakathi kokusebenza kunye neziphumo ezizuzisayo. Zomibini iintlobo zokucamngca zazixhomekeke kwimiba ebomvu, kunciphisa uxinzelelo, kunye neziphumo zengqondo zengqondo ezifana nokwamkela, ukuzinza ebomini kunye nokuzimela.
I-MBSR ifunyanwe inenzuzo ngakumbi ngumzimba weengxelo ezihlolwe, nangona kunjalo. Kwakunxulumene nokuhlala ixesha elide kunye ne-immunity kunye nokuvuselelwa kwe-immune system emva kokunyanzeliswa nokuphendula okuvuthayo. Kukho uphando olongezelelweyo oluxhasayo njengesixhobo sokunciphisa iimpawu zokuxinezeleka, ukuxhalabisa, ukudandatheka, kunye nokulala. Nangona kunjalo, abantu abaninzi bafumana i-MBSR ukuba ibe nzima kunzima ukuyenza, kunye neprogram yoqeqesho ye-MBSR ihlala iiveki ezisibhozo ngokuchasene neprogram yoqeqesho lwemihla ngemihla ye-TM, ngoko oku kunokwenza ukucamngca okungapheliyo kukhetho olukhangelekayo, olufumanekayo kubantu abaninzi . Ukunikezelwa kophando olwenziwa kwi-TM, lubonisa isithembiso esikhulu, kodwa uphando oluninzi lufanele lwenziwe, ngokweengcali ezininzi zeengqondo, ukuze sikwazi ngakumbi malunga nale nkqubo enokubaluleka neyisebenzayo.
Kukhona ezinye iindlela zokucamngca ezilula ezifana nokuhlala ngokuthula kunye ne- aromatherapy kwaye ugxininise kwivakalelo ezivuthayo-uhlobo oluthile lokucamngca kwengqondo-okanye ukuhlala ngokuhlambulukileyo ekuhlambeni kunye nokugxininisa ekuzivekeni-kunye neengqondo-kodwa ezi ntlobo zokucamngca afundwanga ngaphantsi, ngoko kunzima ukuziqhathanisa neendlela ezidumileyo ze-TM kunye ne-MBSR eyisiseko. Nangona kunjalo, abantu abaninzi bafumana ukuba luncedo, kwaye ezininzi iinzuzo eziqhelekileyo zokucamngca zingacinga ukuba zifake izicelo, ngoko ke ukuba i-TM ingabhenyi, zikho ezinye iindlela ezininzi zokucamngca okumele zizame ngaphambi kokuba ulahlekelwe ngcamango. ukucamngca ngokupheleleyo.
Uphando ngeeNzuzo zoMngciso weTranscendental
Ukucamngca kwe-Transcendental kuye kwadibaniswa neenzuzo ezininzi zokuphila kwengqondo nangokwenyama. Ezinye zeenzuzo eziphezulu zihambelana nokusebenza kwengqondo, intliziyo yempilo, kwaye, ngokuqinisekileyo, ukulawula uxinzelelo kunye nokukhululeka kokuxhalabisa. Ukongezelela, kuye kwafunyanwa kukunceda ukudakumba, ukulala, ukunyanga, ukuxilwa komlutha, ukuphazamiseka kwangemva kwesifo , ukuphazamiseka kwengxaki, ukuphazamiseka kwe-autism, kunye ne-Alzheimer's.
Uphononongo olulodwa ngo-2017 luhlolisise uphando lweemeta-meta ezi-8, oku kuthetha ukuba luyihlolisiso oluye lwaphonononga uphando oluthile oluye lwahlaziya ezinye iindidi zezifundo-kuzo zonke, oku bekuhlalutyo lwezifundo ezininzi kunye namawaka abathathi-nxaxheba. Bafumanise ukuba, ngelixa kwakukho iziphumo ezimbalwa eziphikisanayo, umgangatho jikelele kukuba iMT iphumelela ekunciphiseni uxinzelelo lwegazi. Olu bungqina lunamandla ngokwaneleyo ukuba i-American Heart Association icebisa ukuba i-TM ithathelwe ingqalelo kwiinkqubo zonyango.
Olunye uhlalutyo lwama-meta ngo-2014 lwafunda amaphepha ophando a-14 ahlolisise iimviwo ezili-16 kunye nabathathi-1295 abathathi-nxaxheba. Xa kuthelekiswa namaqela okulawula afumana unyango lwabo oluqhelekileyo lokuxhalabisa, olu pho nonongo lufumene ukuba i-TM yayiphumelele ekunciphiseni ukuxhalabisa. Uxanduva olunobungozi luhlobo olungafiki nje nje ngeendleko ezidlulayo, kodwa kunokuba zifumane amava amaninzi. Iziphumo zibonise ukuba izifundo zibonisa ukunciphisa ukuxhalaba kwiiveki ezimbini zokuqala, kodwa ukuba le nciphisa iyakwazi ukugcinwa iminyaka emithathu kamva. Okuthakazelisayo kukuba, abo bafumana amanqanaba aphezulu okuxhalabisayo ekuqaleni kweso sifundo-abo bangama-80 ukuya kwi-100 th percentile range, njengabalandeli be-PTSD kunye namabanjwa asejele, bafumana ukuncipha okukhulu kunabo bonke, banciphise amanqanaba abo okuxhalabisa ukuya kuma-53 ukuya kwi-62 kunye ne-percentile range.
Olunye uphando olushukumisayo luka-2015 luhlolisise imiphumo ye-TM kubafundi bezikolo eziphakamileyo kwaye yafumanisa ukuba ayisebenzelanga nje kuphela amanqanaba okucindezeleka, kodwa umsebenzi wabo wokufunda. Ngokukodwa, iqela labalimi abayisithoba abaye bathatha inxaxheba kwinkqubo ye-TM ebizwa ngokuba yi "Time Quitet", apho baqhuba khona iMTM imizuzu elishumi elinesihlanu ngosuku. Emva kweenyanga eziliqela kwiprogram, abafana abathatywe phezulu ngokunyamezela nokunciphisa ukuxhalaba. Abo bachitha ixesha elingakumbi kulolu hlobo lokucamngca abanamathuba amaninzi banciphisa ukuxhalaba. Ngokubanzi, eli qela lathi bafumana ubuthongo obungcono, ulonwabo olukhulu, kunye nokuzithemba ngakumbi.
Izindlela zokuFunda nokuCamngca kweTranscendental
Ngokwe-website ye-Transcendental Meditation website, eqhutywa yi-TM-based nonprofit, i-TM kufuneka ifundiswe kwiintsuku ezine ezilandelelweyo ngutitshala oqinisekisiweyo we-TM. (Oku kunokuba luncedo kakhulu, kodwa kwanexabiso elithile.) Ngenxa yokuba uphando nge-TM lujoliswe ngokusisiseko kwindlela yokufunda eyenziwa ngale ndlela, inzuzo ecacileyo eboniswe kuphando inokuxhomekeke ekufundeni ubugcisa ngumqeqeshi oqinisekisiweyo ngokusebenzisa le ndlela. Kwaye, ngokufanayo kunye ne yoga, inkqubo yokufunda evela kumfundisi ngokufunda kwincwadi ithetha ukuba awukwazi ukuba uyayenza ngokufanelekileyo. Ungeke ube neengcali apho ukuze ulungise umkhuba wakho, kodwa usenokufumana izibonelelo. Amaqela e-TM aya kukuxelela ukuba kubaluleke kakhulu ukuba yintoni imantra owanikwayo, kwaye awukwazi ukwabelana nge-mantra yakho nabani na okanye iya kuba yinto engasebenzi. Oku kubonakala kunzima ukuphanda, ngoko kufuneka wenze isigqibo malunga nawe ukuba uyavuma.
Oko kuthethwa, kukho ezininzi iincwadi kunye namavidiyo athandwayo angakwazi ukufundisa ubuchule be-TM, abantu abaninzi bethetha ukuba baye bafumana iziphumo ezintle kwizinto ezizifundela ngale ndlela. Ukuba ukufunda kumfundisi oqinisekisiweyo akusikho isicwangciso sakho ngoku, kusenokwenzeka ukuba ufunde ngokwaneleyo malunga neTM ukuze ube nenzuzo. Ungahlala uqala ngokukhawuleza kwaye ufunde i-TM ngokusebenzisa incwadi, ividiyo, okanye le nqaku, kwaye wandise malunga nokusebenza kwakho kwixesha elizayo ngokusebenza nomqeqeshi ukuba unomuva wokuba kuyimfuneko.
> Imithombo:
> Bamba, uAdam. (2015). Ukuncipha kwengcinezelo kunye nokuCamngca kweTranscendental: I-Current State of Research. Umbhalo woPhando olusisigxina-uphando kunye neePhononongo, iVol 2 , i-Iss 2, i-Pp 64-68.
> Ooi, Soo Liang; Giovino, Melisa; Pak, Sok Cheon. (2017). Ukuphonononga: Ukucamngca kwe-Transcendental yokunciphisa uxinzelelo lwegazi: Ukujonga ngokubanzi ukuphononongwa okuchanekileyo kunye nokuhlaziywa kwemeta. Iinkqubo ezongezelelweyo zoPhilo, 34 : 26-34.
> Orme-Johnson, David W .; Barnes, Vernon A .. (2014). Iimpembelelo zeTranscendental Meditation Technique kwiNkathazo yokuxhalabisa: I-Meta-Uhlalutyo lwezilingo ezilawulwe ngokungaqhelekanga. Umbhalo woNyango oNgezelelweyo kunye noNyango oPheleleyo , 20 (5): 330-341.
> Wendt, Staci; Hipps, Jerry; Abrams, Allan; Grant, Jamie; Valosek, Laurent; Nidich, eSanford. (2015). Ukusebenzisa ukucamngca okungapheliyo kwizikolo eziphakamileyo: Ulwalamano nokuphila kakuhle kunye nokuphumelela kwezifundo phakathi kwabafundi. I-Academic Journal ye- Contemporary School Psychology, Vol 19 (4), 312-319.