Fumana iiNzuzo eziphumayo kwaye Qalisa ukuCamngca kwakho
Ukucamngca kunempilo eninzi kwaye kuyindlela ephumelelayo yokunciphisa uxinzelelo kunye nokugcina impilo enempilo. Ngokuziqhelanisa, ukucamngca kuya kuba yinkqubo elula yokugcina kunye nokusebenza komsebenzi osebenzayo, ngokubonelelwa ukuba kwakha ukuzinza kwengcinezelo. Ukubeka umgudu wokufunda nokwenza ukucamngca kunokuba utshintshe amava akho obunzima ebomini bakho.
Kukho iindlela ezininzi ezahlukahlukeneyo zokucamngca , kwaye le nkqubo inesisiseko esisisiseko.
Ngokuziqhelanisa, ungasebenzisa le ndlela ukuze uzive uxolo lwangaphakathi nanini na xa ufuna.
Indlela Yokuqalisa UkuCamngca Okusisisiseko
Inyathelo 1: Yiba kwindawo ekhululekile.
Abantu abaninzi banqwenela ukuhlala esihlalweni esichulumancisayo xa abanye bekhetha ukuhlala emagqabini emilenze emhlabathini. Ufuna ukukwazi ukuphumla ngoxa uhlala uphapheme.
Qinisekisa ukuba ukuhamba kwakho kulungile . Kulula ukuhlala uphapheme ngokucamngca ixesha elide ukuba umva wakho uphelele. Ukuba uqala ukwenza ukucamngca kwakho ngale nto engqondweni, umzimba wakho uza kusetyenziswa kwisikhundla njengoko uhamba kwixesha elide.
Iphulo: Ngaba ufanele uzive ukuba amahlombe akho aphelile xa ecamngca, vele uqonde. Ukubuyela ngqo kuya kuphesela ukukhathazeka ngexesha lokucamngca.
Ukuba ukhetha ukuhlala esihlalweni, hlala ngasekuqaleni kwesihlalo uze ubeke iinyawo zakho ngokuqinile phantsi.
Oku kuya kuphucula ukuhamba kwakho kwaye kukuncede ugxininise ekusebenzeni kwakho.
Inyathelo 2: Vala amehlo akho ngobumnene.
Xa uhlala kwindawo ekhululekile, jonga kumgama kunye nokujonga okukhawulezayo, uze uhlawule iincindi zakho. Gcina umhlathi wakho udibanise kwaye uvule kancane. Ufuna ukukhulula yonke imizimba yakho yomzimba.
Icebo: Musa ukucima amehlo akho ngokugqithiseleyo. Ukuba uvakalelwa ubuso bakho, qinqa amehlo akho ngokukhawuleza, qwalasela kulolo lugqoba kwaye uphinde unciphise.
Kule nqanaba, umnqweno wakho ukuphucula yonke indawo yomzimba wakho. Ukuba uziva uxinzelelo kwiindawo ezithile zomzimba wakho, thatha umoya okhulu kwaye uvumele ukuba ukhululeke.
Inyathelo 3: Sula intloko yakho.
Le nxalenye yokucamngca ethatha inzame kakhulu kwaye ingabangela ukukhungatheka. Ukugcina ingqondo yakho icacile yinto ebaluleke kakhulu kwaye inzima kakhulu ukuba kuyayenza. Ukufunda ukwenza oku ngexesha lokucamngca kwakho kunokukunceda ukuba uvumele izinto zihambe ebomini bakho bonke.
Iingcamango zokuhlala zingabandakanyekanga kwiingcamango zaluphi na uhlobo. Oko kuthetha ukuba, ukuba ilizwi elingaphakathi leengqondo likhuluma, litsho "litshintshe" kwaye ukhethe ukuthula kwangaphakathi.
Icebo: Musa ukudimazeka xa ungeke ukwazi ukucima zakho iingcinga ngokupheleleyo. Iingcinga zethu zihlala zizaliswe iingcamango kunye nabacamngca abanamava amaninzi kufuneka bathule amazwi abo angaphakathi. Injongo kukubona ingcamango ke ingatsho ngengqondo ukuba ihambe (nangona iphela kweyesibini ngaphambi kokuba ulandele enye).
Isinyathelo 4: Qhubeka uhamba!
Yiloo nto, ngokwenene! Gcina uvumelekile ukuba uhambe naziphi na iingcamango ezingaphaya ingqondo yakho.
Iindawo ezizolileyo phakathi kweengcamango ziya kuba zide kwaye zihlala zihlala zihlala zihlala zide.
Usendleleni yokucamngca!
Iingcebiso ezimbalwa zokunceda ukuCamngca kwakho
Nika ixesha. Ukucamngca kuthatha isenzo kwaye kuninzi.
Ukuba ulindele ukwenza 'ngokugqibeleleyo', unokwenene ukwenza uxinzelelo olungakumbi kunokuba ukhuphe. Akukho seshoni yokucamngca 'epheleleyo' kwaye ukuba ungena kuyo ngokulindela ukuphelela, ungaziyeka phantsi kwaye ungafuni ukunamathela.
Qala encinci kwaye usebenze ukuya kwiiseshoni ezide. Qala ngeseshoni esifutshane emizuzu emi-5. Emva kokuba ukhululekile, tshintsha kwiimitha ezili-10 okanye ezili-15 de ude ukhululekile ucamngce ngeeseshoni ezingama-30.
Ngokuziqhelanisa, olu hlobo lokucamngca luba lula kwaye lunempumelelo. Uya kuphuma kwiseshoni yokucamngca uzive ukhululekile kwaye uhlaziywe, ulungele ukujongana nalo lonke usuku lwakho.
Khangela ixesha lakho kwaye useke iinjongo. Kungaba lula ukulahlekelwa umkhondo wexesha ngelixa ucamngca kwaye imizuzu emibini ibonakala ngathi unaphakade xa uqala nje. Oku kunokubangela ukhathazeke kwaye ube neengcamango ezinjengokuthi "Ingaba ixesha lam liphezulu?" okanye "Ngaba ndicamngce ixesha elide?" Ezi ngcamango zinqobile injongo yokucima ingqondo yakho.
Ukulwa nale nto, unokufuna ukusetha i-timer. Sebenzisa i-fowuni yakho kwaye uyilungiselele ixesha lokufuna ukucamngca ngeli xesha. Qinisekisa ukuba usebenzisa itoni elincinci okanye ulibeke ukuze lidumise ukuze lingakusizi xa ixesha liphakanyisiwe, uze ucime isikrini uze uphumule.
Ngokuziqhelanisa, ekugqibeleni ungakufumana uthi "Wow, le mizuzu eyi-10? Ndingahamba ixesha elide!" Xa ukhululekile, weqa i-timer uze uvumele iingcamango zakho zihlale ixesha elide njengoko zifunekayo.
Zama enye indlela yokucamngca xa kuyimfuneko. Ukuba amava akhathazayo ngawe kwaye unqwenela ukuqhubeka, unokufumana impumelelo engaphezulu kunye nezinye iintlobo zokucamngca njengeCalate Breathing Meditation .
Umthombo:
Davidson, uRichard, kunye. al. Ukuguqulwa kweBrain kunye neSebenzi ye-Immune Ekhutshwe yi-Mindfulness Meditation. I-Psychosomatic Medicine , ngo-2003.