Ucinga ntoni ngengqondo?
Ingqiqo yinto eqhelekileyo ekubandakanyekeni ngokugcwele kuyo nayiphi na eyenzekayo malunga nawe. "Kungumsebenzi wokunyamekela nantoni na enokujamelana nayo, njengoko ufumana," kuchaza uKate Hanley, umbhali we-Year of Daily Calm. "Ngokukhetha ukucima ingqalelo yakho kwingxoxo yansuku zonke yengqondo kunye nento eyenziwa ngumzimba wakho, unike ingqondo ngokwaneleyo ukuba igxininise ekubeni ingathula."
Idibeneyo: IiNzuzo zezeMpilo zoKucinwa kweengcinezelo zengqondo
Indlela yokwenza ngayo:
Nantsi ingcamango yokucamngca kwengqondo yabaqalayo:
1. Khangela indawo ephumlileyo kunye nepholile. Hlala esihlalweni okanye phantsi phantsi ngentloko yakho, intamo uze ubuyele ngqo kodwa ungabi nzima.
2. Zama ukususa zonke iingcamango zexesha elidlulileyo kunye nexesha elizayo kwaye uhlale apha.
3. Qaphela ukuphefumula kwakho, ugxininise kwivakalelo lokuhamba emoyeni kunye nokuphuma emzimbeni wakho njengoko uphefumula. Ziva ukuba isisu sakho sivuke kwaye siwe, umoya ungene emakhaleni akho uze ushiye umlomo wakho. Ukuqwalasela indlela umoya ngamnye uguquka ngayo kwaye uhlukile.
4. Jonga yonke ingcamango ifike kwaye ihambe, nokuba iyinkxalabo, ukwesaba, ukuxhalabisa okanye ithemba. Xa iingcinga zivela engqondweni yakho, ungazihoxisi okanye uzikhuphe kodwa ziqaphele nje, zihlale zizolile uze usebenzise ukuphefumla kwakho njenge-anchor.
5. Ukuba ufumanisa ukuba uthathwa kwiingcamango zakho, gcina apho ingqondo yakho yahamba khona, ngaphandle kokugweba, kwaye ubuyele ekuphefumuleni kwakho.
Khumbula ukuba ungabi nzima xa oko kwenzeka.
6. Njengoko ixesha lifikile ekupheleni, hlala ngomzuzu okanye ezimbini, uqaphele apho ukhona. Vuka kancane.
Idibeneyo: Indlela yokuphefumula kwi-Belly yakho (i-Diaphragm)
Ezinye iindlela zokufaka ingqondo ebomini bakho:
Akukho myalelo othi ufanele uhleli emcimbini kwikamelo elithulileyo ukuze uqikelele ingqondo, utshilo uHanley.
Ukunxibelelanisa kwengqondo yindlela enye, kodwa ubomi bemihla ngemihla bunika ithuba elininzi lokuziqhuba. Nazi iinqununu zikaHanley zokuhlakulela ingqondo kwindlela yakho yemihla ngemihla:
Ukwenza izitya. Ngaba wakha waphawula ukuba akukho mntu uzama ukubeka ingqalelo ngenkathi wenza izitya? Ukudibaniswa kwexesha elilodwa kunye nomsebenzi wokwenza umzimba kwenza ukuba kucocwe emva kokudla ixesha elide ukuzama ukucinga. Yilungele ukuvakalelwa kwamanzi afudumele ezandleni zakho, ukubonakala kwamabhule, izandi zengxowankulu ezigubungela phantsi kwequla. Umfundisi weZen uTch Nhat Hanh ubiza lo msebenzi "ukuhlamba izitya zokuhlamba izitya" - ukuba ungabikho kunye nabo ukuze uhambe ubukele iTV. Xa uzinikezela kumava, ufumana ukuhlaziywa kwengqondo yomsebenzi wengqondo kunye nekhitshi ecocekileyo. I-multi-tasking in best!
Ukuxhaphaza amazinyo akho. Awukwazi ukuhamba usuku ngaphandle kokuxubha amazinyo akho, ukwenza lo msebenzi wansuku zonke ithuba elifanelekileyo lokusebenzisa ingqiqo. Ziva iinyawo zakho phantsi, i-shashi esandleni sakho, ingalo yakho ishukunyuka iphantsi. U-Einstein uthe wenza okuthe tye xa wayegcoba - ndiyathetha ukuba oko wayenjenjalo ngokwenene ngaloo mizuzu yayingqondweni!
Ukuqhuba. Kulula ukukhenketha xa uqhuba, ucinga malunga nokuba ungadla ntoni isidlo sakusihlwa okanye into oyilibele ukuyenza emsebenzini ngaloo mini. Sebenzisa amandla akho engqondweni ukuze ugcine ingqalelo yakho ngaphakathi kwemoto yakho. Cima iterediyo (okanye uyibuyisele into epholileyo, njengeklasikhi), cinga ukuba umgudu wakho ukhule ubude, funda i-point-path point phakathi kokuphumla izandla kunye nokufaka ivili ngokuqinileyo, uze uyibuyisele apho wena kunye nemoto yakho zihlala kwindawo xa ubona ingqondo yakho ihamba.
Ukusebenzisa. Ewe, ukubukela iTV xa usebenza kwi-treadmill kuya kwenza ukuba usebenze ngokukhawuleza, kodwa akuyi kuyenza enkulu ukukhulisa ingqondo yakho.
Yenza ukufaneleka kwakho kusebenze ngokuzikhumbuza ngokucima zonke izikrini kwaye ugxininise ukuphefumla kwakho kwaye apho iinyawo zakho zihlala khona endaweni.
Ixesha lokulala. Jonga iimfazwe zakho ngexesha lokulala kunye nezingane zinyamalale xa uyeka ukuzama ukukhawuleza kwaye uzame ukuzonwabisa. Yehla kwinqanaba elifanayo njengabantwana bakho, jonga amehlo abo, phulaphula ngaphezu kokuba uthetha, kwaye ujonge naluphi na ama-snuggles oyifumanayo. Xa uphumla, baya kuba.
Idibeneyo: 4 Iingcebiso malunga nokuqiqa ngakumbi imihla ngemihla nokucamngca ngokulala
Imithombo
Goyal M, Singh S, EM Sibinga, Gould NF, Rowland-Seymour A, Sharma R, Berger Z, Sleicher D, Maron DD, Shihab HM, Ranasinghe PD, Linn S, Saha S, Bass EB, Haythornthwaite JA. Iinkqubo zokucamngca kwengcinezelo yengqondo kunye nentlalo-ntle: ukuhlolwa ngokucwangcisiweyo kunye nokuhlaziywa kwemeta. JAMA Intern Med. 2014 Mar; 174 (3): 357-68. i-doi: 10.1001 / jamainternmed.2013.13018.
I-Kabat-Zinn J. Mindfulness Ukucamngca: Izibonelelo zezempilo zenkqubo yamaBuddha yasendulo. Ingqondo / Amachiza oMzimba, i-eds. IGolen J. D, uGurin J. eNew York ngo-1993. Iincwadi zeeNgxelo zabathengi, 259-275.
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.