Ubomi kule mihla bufana nomdyarho, akunjalo? Ukususela ekuvukeni kwethu kusasa de siye kulala ebusuku, sibaleka into enye emva kwenye. Ngomsebenzi, imisebenzi yasekhaya, abantwana, ubudlelwane nabantu , iingqondo zethu azifumani nkululeko okanye uxolo. Xa siqhubeka ngolu hlobo, kuqhelekile ukuziva sidiniwe kwaye sixinezelekile. Ngoko ke, njengesisombululo sale ngxaki, abantu abaninzi ngoku baguqukele ekucamngceni. Nangona ukucamngca kuneminyaka engamawaka ubudala, isiqabu esisinikayo kwiingxaki zanamhlanje siyamangalisa.
Ziziphi iingenelo zokwenene zokucamngca?
Ukucamngca sisixhobo esinamandla kakhulu esisinceda sizolise iingqondo zethu, sinciphise uxinzelelo, kwaye sizise ulungelelwano ebomini bethu. Kuneenzuzo ezininzi zengqondo nezomzimba. Makhe sijonge ukuba ziyintoni na.
| Uhlobo lwenzuzo | Iinzuzo kunye nezibonelelo |
|---|---|
| Iingenelo zengqondo nezeemvakalelo |
|
| Iingenelo zomzimba | Ukucamngca kunokunceda ukulawula iimpawu zezinye izifo. Umzekelo: |
Into ebalulekileyo kukuba ukucamngca akuyonyango lwezi zifo. Nangona kunjalo, ukuziqhelisa ukucamngca kunye nonyango olunikwa ngugqirha wakho kunokunika isiqabu esikhulu ekulawuleni iimpawu zakho.
Masibone ngoku ukuba zeziphi iintlobo zokucamngca ezikhoyo.
Abantu abaninzi bacinga ukuba ukucamngca yinto eyenziwa ngendlela enye, kodwa eneneni kukho iindlela ezahlukeneyo zokucamngca ezihambelana neemfuno ezahlukeneyo.
Ukucamngca Okukhokelwayo
Ukuba ufumana kunzima ukuqala ukucamngca wedwa, le yeyona ndlela ilungileyo. Kufana nokuba notitshala okufundisayo, ngemiyalelo enikiweyo nge-app, ividiyo, okanye i-audio track. Ungacamngca ngemiyalelo elula efana nale, "Ngoku phefumlela ngaphakathi... phefumlela ngaphandle kancinci..." Oku kulula kakhulu kumntu oqalayo.
Ukucamngca Ngengqondo
Le yindlela yokucamngca edumileyo namhlanje. Ngamafutshane, ukucamngca ngengqondo kukujonga iingcinga zakho neemvakalelo zakho ngaphandle kokugweba. Endaweni yokukhathazeka ngokuthi "Kutheni ndineengcinga ezimbi?", uzijonga ngokuthi, "Owu... bendineengcinga ezi," uze ubuyisele ingqalelo yakho ekuphefumleni kwakho.
Ungayenza njani loo nto?
- Hlala kwindawo ekhululekileyo: Hlala kamnandi esitulweni okanye phantsi, ugcine umqolo wakho uthe nkqo kwaye ukhululekile.
- Vala amehlo akho: Okanye ujonge ngaphandle kokujonga, ungajongi ndawo inye.
- Phefumla ngokwendalo: Akunyanzelekanga ukuba uphefumle nzulu ngabom. Phefumla ngokwesiqhelo. Cinga "ngaphakathi" xa uphefumlela ngaphakathi nangaphandle xa uphefumlela ngaphandle.
- Xa ingqondo yakho izulazula: Kuqhelekile ukuba ingqondo yakho izulazule kwezinye izinto. Xa oko kusenzeka, qaphela oko, ungoyiki, kwaye ngobunono buyisela ingqalelo yakho ekuphefumleni kwakho.
Le ndlela ifunyenwe iluncedo kakhulu kwabo baneempawu zeemeko ezinje ngokudakumba kunye nokuxhalaba.
Ukucamngca ngeNtshukumo
Abanye abantu bakufumanisa kunzima ukuhlala kwindawo enye imizuzu eliqela. Ukuba ungomnye wabo bantu, le ndlela ifanelekile kuwe. Ibandakanya ukuzama ukulungelelanisa ingqondo yakho neentshukumo zomzimba wakho.
Nantsi eminye imizekelo yoku:
- I-yoga
- I-Tai chi
- Ukucamngca ngokuhambahamba
- Qi gong
Ayisiyondlela esemthethweni efana nale kuphela, kodwa nemisebenzi yakho yemihla ngemihla ingasetyenziselwa olu kucamngca. Khawuthelekelele, ukuba utyala iintyatyambo, uhlamba izitya, okanye usonga iimpahla, ukuba uyiqonda ngokupheleleyo into oyenzayo, nayo leyo yindlela yokucamngca ngeNtshukumo.Yileyo enye.
Ukucamngca Okugxileyo
Oku kuquka ukuziqhelisa ukujolisa ingqondo yakho kwinto enye. Oku kungaba lilangatye lekhandlela, amanzi aqukuqelayo, i-mantra oyithethayo, okanye isandi esithi "Om." Njengakwingqondo, ukuba ingqondo yakho iyazulazula, kufuneka uyibuyisele kancinci kuloo nto. Le yindlela entle yokuphucula ukugxila .
Ukuskena umzimba yenye indlela yokucamngca edumileyo yolu hlobo. Ilungile kakhulu kwabo banentlungu emzimbeni. Apha, unokucinga ngendawo nganye yomzimba ukusuka entloko ukuya ezinzwaneni uze ugxile kwezo ndawo.
Ukucamngca Okugxile Entliziyweni
Oku kugxila kwiimvakalelo zakho kuneengcinga zakho, ingakumbi iimvakalelo ezinjengothando, ububele kunye novelwano.
- Zisa ingqalelo yakho embindini wesifuba sakho, apho intliziyo yakho ikhoyo. Khawuthelekelele ukuba zonke iimvakalelo, onke amandla, zivela apho.
- Cinga ngomntu omthandayo. Yiva loo thando lusasazeka entliziyweni yakho. Emva koko usasaze olo thando kwabanye ebomini bakho, kuwe nakwihlabathi.
- Khawuthelekelele iimvakalelo ezimbi ezifana nosizi, uloyiko, nomsindo zikhutshwa ngumphefumlo wakho, kwaye intliziyo yakho izaliswe luthando nobubele endaweni yoko. Oku kunokunceda ekuqiniseni ubudlelwane bakho nabanye.
Ukucamngca asinto onokuyiqhela ngobusuku obunye. Ngumkhwa, njengokuzilolonga. Qala ngemizuzu emi-5 kuphela ngosuku uze ufumane eyona ikulungeleyo.
Umyalezo Wokuya Ekhaya
- Ukucamngca akuncedi nje kuphela ekunciphiseni uxinzelelo kunye nexhala, kodwa kunceda nokulawula iimpawu zomzimba ezifana noxinzelelo lwegazi oluphezulu.
- Kukho iindlela ezininzi zokucamngca. Ukuba unengxaki yokuhlala kwindawo enye, zama iMovement Meditation. Ukuba unengxaki yokugcina ingqondo yakho kwindawo enye, qala ngeGuided Meditation.
- Kuqhelekile ukuba ingqondo yakho ibhadule ngelixa ucamngca. Into ebalulekileyo kukungacaphuki ngaloo nto, kodwa kukubuyisela ingqondo yakho kancinci kancinci kwinjongo.
- Qala ngemizuzu embalwa ngosuku. Qala kancinci kancinci uze ukwenze umkhwa kancinci kancinci.
- Ukuba unesifo sengqondo esinzima esifana nokudakumba, qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba uqale ukucamngca.
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