Phila Ubomi Bakho Ngomzuzu Wethu
Ukusebenzisa ingqondo kungaba yindlela efanelekileyo yokujongana noxinzelelo kunye nokuxhalabisa. Ingqiqo iye yajikeleza iminyaka. Nangona kunjalo, abaqeqeshi bezempilo yengqondo baqala ukuqaphela ukuba ukuqonda kunokufumana uncedo oluninzi kubantu abajongene nobunzima beengqondo ezahlukeneyo, kubandakanywa nokuphazamiseka kwengxaki yokukhathazeka. Kukho ubuninzi bezakhono ezahlukeneyo zobuchule kunye nokuzivocavoca, kwaye unokufunda okungakumbi malunga nabo kweli nqaku.
I- Skills of Mindfulness
Ngokucacileyo, ukucinga ngokuphathelele ekuthinteni ngokupheleleyo kunye nomzuzu wamanje kwaye uvuleleke kumava njengoko beza. Ingqiqo yenziwe ngezakhono ezininzi, zonke ezifuna ukuzenza. Ezi zakhono zibandakanya ukuqaphela, ukungazibongi / ukungabalulekanga, ukuza kuba ngethuba lomzuzu, kunye nengqondo yomqala. Unokufunda okungakumbi malunga nezakhono kweli nqaku, kunye neendlela zokomeleza ezo zakhono.
2 - Ukuqwashisa ngengqondo yokuphefumula kwakho
Ukugxininisa ekuphefumuleni ngamnye kuyindlela ehle kakhulu yokuqala ukwandisa ulwazi lwakho ngalo mzuzu. Uqeqesho lolo lugxininiso luya kuthatha inqanaba lamanyathelo azakukunceda ufunde indlela yokukhumbula ngakumbi ukuphefumla kwakho.
3 - Ukuhlala Ucamngca
Ukuhlala ucamngca yindlela ehle kakhulu yokwenza ingqiqo, kunye nokufunda indlela yokuzisa ukucinga kwiimvakalelo zakho neemvakalelo zakho. Kule nqaku sifunde indlela ongayenza ngayo ukucamngca ukuhlala ucamngce kwaye ukwandise ukwamkelwa kwakho kwamava akho angaphakathi.
4 - Ukutya ngengqondo
Ubomi bunokuba luxakeke kwaye bunzima, kwaye ngenxa yoko, sisoloko siphuthuma ngethuba lethu ngaphandle kokuthatha ixesha lokubona ngokwenene kwaye sinandipha amava ambalwa. Enye indlela yokuthintana nomzuzu wamanje kukutya okucingayo. Sidla ngokutya ukutya ngokukhawuleza ngaphandle kokunyamekela amava atyebileyo okutya. Umsebenzi wokuqwalasela uklanyelwe ukukhuthaza ukutya okucingayo.
5 - Ingqondo yomqala
Ingqondo yomqali, isakhono sokukhumbula, sigxile ekuvuleleni amathuba amasha. Kwakhona kubhekisela ekuqwalaseleni okanye ekujongeni izinto njengoko kunjalo ngokwenene, ngokuchasene noko sicinga ukuba ziyiyo okanye zivavanya ukuba zibe. Umsebenzo olula wokuzicwangcisa uklanyelwe ukusiza ingqondo yokuqala.
6 - Ingqiqo yeengcamango
Ingqiqo ingaba buchule obuhle bokuziqhelanisa xa kuziwa ekujonganeni neempawu zakho ze- PTSD ; Nangona kunjalo, kunokuba nzima ukukhumbuza iingcamango, ingakumbi ezo zihlala zihamba ne-PTSD. Abantu abanePTSD banokujamelana neengcamango ezingathandekiyo kunye nezikhumbuzo zesiganeko sabo esibuhlungu. Ezi ngcamango ziyakwazi ukulawula ubomi bomntu. Ingqiqo ingasetyenziselwa ukuthatha isinyathelo esivela kwiingcamango zakho kwaye unciphise amandla abo okuchaphazela ubomi bakho. Ukusetyenziswa okulula kukunceda ufunde indlela yokukhumbula iingcinga zakho.
7 - Ingqiqo yemisebenzi yemihla ngemihla
Ingqiqo inokuba yinto efanelekileyo kakhulu yokufunda ukulawula iimpawu ze-PTSD kunye nokuxhalaba ngokubanzi. Eli nqaku libonisa ezinye iindlela onokuzikhumbuza ngazo kwimisebenzi yakho yemihla ngemihla.
8 - Ingqondo yokuhamba
Ukusebenzisa ingqiqo xa uhamba kungenza umsebenzi obalaseleyo wokuthintana nomoya wakho wamanje kwaye uncedo kulabo abanenkathazo yokuhlala behleli kodwa bafuna ukufunda ukucinga.