Ngaba ngamanye amaxesha uziva ngathi uxinezelekile yinto yonke kwaye intloko yakho sele iza kuqhuma? Iingxaki emsebenzini, uxanduva ekhaya, ukuxinana kwezithuthi endleleni, imisebenzi yabantwana, kwaye ngamanye amaxesha iingxaki kubudlelwane bomntu... Ngenxa yale nto yonke, uxinzelelo oluvayo, oko kukuthi , uxinzelelo , ngamanye amaxesha alunakunyamezeleka, akunjalo? Kodwa ungakhathazeki, kukho izinto ezininzi ezilula neziluncedo kakhulu esinokuzenza ukuze sisuse le meko. Makhe sithethe ngaloo nto namhlanje.
Yintoni kanye kanye istres?
Ngamafutshane, uxinzelelo yindlela ingqondo nomzimba wakho ophendula ngayo xa ujamelene nomngeni, uxinzelelo, okanye imeko eyingozi. Khawuthelekelele uhamba esitalatweni kwaye inja ivele ikutsibele ngequbuliso. Umzimba wakho ulungiselela ukulwa okanye ukubaleka ngoko nangoko. Le yindlela esiyibiza ngokuba yimpendulo "yokulwa okanye yokubaleka" . Isantya sentliziyo yakho siyanda, ukuphefumla kwakho kuyakhawuleza, kwaye izihlunu zakho ziyaqina. Le yindlela yendalo yokuzikhusela yomzimba wakho.
Into ebalulekileyo kukuba uxinzelelo lwexesha elifutshane aluyonto imbi. Enyanisweni, yinto esiyidingayo ebomini bethu. Umngeni omncinci, uxinzelelo oluncinci, lusenza sihlale sixakekile kwaye siphaphile. Akunampilo ukuthi akukho xinzelelo ebomini bethu.
Kodwa ingxaki iqala xa olu xinzelelo luqhubeka, okanye luhlala luhleli . Umzekelo, uxinzelelo olubangelwa ziingxaki eziqhubekayo emsebenzini, iingxaki zemali, iingxabano zosapho, okanye ukugula okungapheliyo lunokuchaphazela imizimba neengqondo zethu ngokuhamba kwexesha. Ngexesha lobhubhane we-COVID-19, uninzi lwethu luye lwanyanzeleka ukuba lujongane nolu hlobo loxinzelelo lwexesha elide ngenxa yokuba wedwa kunye nokuzahlula. Olu hlobo loxinzelelo olungapheliyo lunokuvula indlela yeemeko zempilo yengqondo ezinzulu ezifana noxinzelelo kunye nokudakumba .
Singenza ntoni ukuze siphumle?
Iindaba ezimnandi zezokuba kukho iindlela ezininzi zokuphumla ezinokusinceda silawule olu xinzelelo. Kodwa khumbula, akukho ndlela inye efanela bonke. Okusebenza kakuhle komnye umntu kusenokungasebenzi komnye. Ngoko ke, kubalulekile ukuzama ezinye zezi ndlela uze ufumane eyona ikusebenzelayo kwaye ikulungeleyo.
Makhe sijonge ezinye zeendlela ezisetyenziswa kakhulu zokuthomalalisa ulusu.
| Ubuchule | Intshayelelo emfutshane |
|---|---|
| Ukuzilolonga ngokuphefumla nzulu | Ukuphefumla kancinci nangokunzulu, ugxile ekuphefumleni kwakho. Indlela elula kakhulu enokwenziwa naphi na. |
| Ukucinga Nokucamngca | Ukunikel’ ingqalelo kwixesha langoku (umzimba, iingcinga, indawo esingqongileyo) okanye ukujolisa ingqondo yakho kwi-mantra/igama. |
| Ukuphumla Kwemisipha Okuqhubekayo | Ukuqinisa amaqela emisipha emzimbeni nganye nganye, uze uwaphumze kancinci kancinci. |
| Imifanekiso ekhokelwayo | Khawucinge ngendawo okanye isiganeko esinoxolo, esihle engqondweni yakho uze uzintywilisele kuso. |
| Yoga kunye neTai Chi | Iindlela zokuzilolonga zakudala ezidibanisa ukuma komzimba, iindlela zokuphefumla, kunye nokucamngca. |
| Ukuzilolonga umzimba (Ukuzilolonga) | Nawuphi na umsebenzi womzimba, njengokuhamba, ukubaleka, okanye ukukhwela ibhayisekile, unokunciphisa uxinzelelo. |
1. Ukuzilolonga ngokuphefumla nzulu (Ukuzilolonga ngokuphefumla)
Le yeyona ndlela ilula nekhawulezayo yokwenza. Ungayenza naphi na, nangaliphi na ixesha. Hlala okanye ulale phantsi kwindawo ezolileyo. Tsala umoya onzulu ngempumlo yakho, uze uwukhuphe kancinci ngomlomo okanye empumlweni.
Indlela "ye-4-7-8 " yindlela ethandwayo yoku.
- Phefumla kancinci ngempumlo yakho imizuzwana emi-4.
- Bamba loo moya imizuzwana esi-7.
- Okulandelayo, khupha umoya kancinci ngomlomo wakho imizuzwana esi-8.
Emva kokwenza oku izihlandlo ezimbalwa, isantya sentliziyo yakho siya kulawulwa kwaye uya kuziva uzolile kakhulu.
2. Ukucinga Nokucamngca NgeMantra
Ukuzilolonga kukuzilolonga ngokunika ingqalelo epheleleyo kwixesha langoku. Kubandakanya ukuqaphela umoya wakho, iimvakalelo zomzimba wakho, iingcinga zakho (ngaphandle kokuzigweba), kunye nendawo ekungqongileyo. Ukucamngca nge-mantra kwahlukile kancinci. Kubandakanya ukujolisa ingqalelo yakho epheleleyo kwinto enye, njengegama elifana nelithi "Buddha," okanye ilangatye lekhandlela.
Nokuba usebenzisa yiphi indlela, kuya kuba nzima ukugcina ingqondo yakho igxile ekuqaleni. Ingqondo yakho iya kubhadula. Oku kuqhelekile. Into ebalulekileyo kukubona xa ingqondo yakho ibhadula kwaye ngobunono ubuyisele ingqalelo yakho ekucamngceni. Njengoko uziqhelisela oku, uya kuba nakho ukulawula ingqondo yakho.
3. Ukuphumla Kwemisipha Okuqhubekayo
Ngale ndlela, ngabom siqinisa amaqela emisipha emzimbeni nganye nganye, size siwaphumze ngokupheleleyo. Oku kungenziwa kunye nokuzilolonga ngokuphefumla.
Hlala phantsi okanye ulale phantsi ngokukhululeka, uvale amehlo akho, uze uphefumle nzulu. Ungaqala ngeenzwane zakho uze usebenzele phezulu. Okanye usebenzele ezantsi ukusuka entlokweni yakho. Umzekelo, qinisa izihlunu zemilenze yakho malunga nemizuzwana emi-5, uzibambe, uze uziphumze ngokupheleleyo malunga nemizuzwana engama-30. Yenza oku kuzo zonke iindawo zomzimba wakho, kuquka imilenze yakho, amathanga, isisu, iingalo, intamo, nobuso. Oku kuya kunceda ukukhulula uxinzelelo kuzo zonke iindawo zomzimba wakho.
Kubalulekile: Ukuba unentlungu yemisipha, ukwenzakala okukhulu, okanye imeko yentlungu engapheliyo, qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba wenze lo mthambo.
4. Umfanekiso okanye iMboniso ekhokelwayo
Le yindlela entle kakhulu. Okwenzekayo apha kukuba, ngamandla engqondo yakho, uthathwa usiwe kwindawo enoxolo neyolileyo. Khawuthelekelele uhamba kwigadi yeti entle kusasa okubandayo eNuwara Eliya. Loo moya upholileyo, ivumba lamagqabi eti, isandi seentaka... khawuthelekelele uhlangabezana nazo zonke ezi zinto ngeemvakalelo zakho ezintlanu. Okanye, khawuthelekelele uselunxwemeni lwakho oluzolileyo oluthandayo, umamele isandi samaza kwaye ubukele ilanga litshona. Xa ingqondo yakho igcwele uxinzelelo, ukucinga ngento efana nale kukunika isiqabu esikhulu.
Ukuzilolonga kunye nezinye iindlela zokuphumla
Ukongeza kwezi ndlela zingasentla, singenza nezinye izinto ezininzi.
- I-Yoga kunye neTai Chi: Zombini ziindlela zakudala zokuzilolonga ezidibanisa iindlela zokuma zomzimba, iindlela zokuphefumla, kunye nokucamngca. Zinceda ukugcina umzimba uguquguqukayo kwaye ingqondo izolile. Kubalulekile ukufunda iindlela ezisisiseko zokuma phantsi kolwalathiso lotitshala onamava.
- EqhelekileyoUkuzilolonga : Naluphi na uhlobo lokuzilolonga oluthandayo, njengokuhamba, ukubaleka, ukukhwela ibhayisekile, okanye ukudada, yindlela entle yokunciphisa uxinzelelo. Xa sizilolonga, ingqondo yethu ikhupha ii-endorphins, "ii-hormones zovuyo." Oku kusenza sizive sonwabile kwaye kusinceda silibale iingxaki zethu. Nokuba yimizuzu engama-20-30 yokuzilolonga ngosuku inokwenza umahluko omkhulu.
- Ezinye iindlela: Ukongeza kwezi, iindlela ezifana neBiofeedback (ukulinganisa nokulawula imisebenzi yomzimba), unyango lweMassage, unyango lomculo, unyango lobugcisa, kunye neAromatherapy nazo zisetyenziselwa ukunciphisa uxinzelelo.
Nokuba yeyiphi na indlela ozama ngayo, eyona nto ibalulekileyo kukuhlala uyenza njengesiqhelo. Musa ukuyenza nje usuku olunye uze uyeke. Zibekele ixesha elincinci lokuyenza yonke imihla okanye ubuncinane amaxesha ambalwa ngeveki.
Umyalezo Wokuya Ekhaya
- Uxinzelelo luyinto eqhelekileyo ebomini, kodwa uxinzelelo olungapheliyo luyingozi kwimpilo yethu yomzimba neyengqondo.
- Iindlela zokuphumla ezifana nokuphefumla nzulu, ukucamngca, i-yoga, kunye nokuzilolonga rhoqo kunokulawula ngempumelelo uxinzelelo.
- Akukho ndlela inye efanela zonke. Zama iindlela ezahlukeneyo, khetha eyona ikulungeleyo neyonwabisayo, kwaye uzenze umkhwa.
- Ukuba unesifo esingapheliyo okanye ukhubazekile emzimbeni, kubalulekile ukuba ubonane nogqirha wakho ngaphambi kokuba uqalise nayiphi na indlela entsha yokuzilolonga okanye yokuphumla.
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