Ubomi bethu buxakeke kakhulu kule mihla, akunjalo? Ukususela ekuvukeni kwethu kusasa de siye kulala ebusuku, sisebenza rhoqo. Izaziso zefowuni, iinjongo zeofisi, iingxaki zasekhaya, umsebenzi wabantwana... Phakathi kwako konke oku, ngaba ingqondo yakho iziva ikhululekile kwaye inoxolo? Mhlawumbi uziva ngathi kukho amawaka eengcinga ezijikeleza entlokweni yakho ngalo lonke ixesha, kwaye kunzima ukugcina ingqondo yakho ikwindawo enye. Namhlanje sithetha ngendlela elula kakhulu, kodwa enamandla kakhulu enokusinceda ngamaxesha anjalo. Leyo yiMindfulness Meditation .
Ngamafutshane, yintoni ukucamngca ngengqondo?
Ukuze siqonde oku, masiqale ngokwahlula la magama mabini.
1. Ukuqaphela: Eyona ntsingiselo ilula yoku kukuphila kwixesha langoku . Oko kukuthi, xa wenza into ethile, ugxila kuloo nto kuphela, kwaye uqaphele okwenzekayo kufutshane nawe kunye nento eyenzekayo emzimbeni nasengqondweni yakho. Umzekelo, khawucinge ukuba usela iti. Ukuqaphela kuthetha ukunikel’ ingqalelo kwivumba leti, ubushushu bayo, imvakalelo xa ichukumisa imilebe yakho, kunye nencasa xa isihla emqaleni wakho. Ukuphila kuphela "kwixesha langoku" ngaphandle kokucinga ngento eyenzekayo ngelo xesha (ukuxhalabela ixesha elidlulileyo, ukoyika ikamva).
2. Ukucamngca: Ukucamngca yindlela yokuhlola ubunzulu beengqondo zethu, oko kukuthi, ukuqonda indlela esebenza ngayo ingqondo yethu. Kule nto, sinikela ingqalelo kwizinto ezifana nokuphefumla kwethu kunye neemvakalelo esizivayo emzimbeni wethu.
Ngoku, xa ezi zinto zimbini zidibana, ukucamngca ngengqondo yindlela yokucamngca equka ukuqaphela okwenzekayo okwangoku, ngaphandle kokugweba nantoni na (ngaphandle kokuyibiza ngokuba ilungile okanye imbi).
Oku kufana nokuhlalisa inkawu yakho engcolileyo endaweni enye, ume ecaleni ubukele oko ikwenzayo ngaphandle kokucaphuka.
Zeziphi iingenelo esizifumanayo koku?
Ukucamngca ngengqondo akuthethi nje ukugcina ingqondo yakho ikwindawo enye , kodwa kuneenzuzo ezininzi kwimpilo yethu yomzimba neyengqondo.
- Yehlisa Uxinzelelo kunye neNgxaki: Xa siphantsi koxinzelelo, imizimba yethu isoloko ilungele ukulwa. Xa siziqhelisa le ndlela yokucamngca, ingqondo yethu iyazola, imizimba yethu iyakhululeka, kwaye isinceda sisuse uxinzelelo olungeyomfuneko.
- Iphucula ukusebenza kwengqondo:Uphando lufumanise ukuba olu qeqesho luyandisa umsebenzi weendawo ezithile zobuchopho bethu, ingakumbi iindawo ezilawula ulonwabo, ingqalelo, kunye nokwenza izigqibo (i-'Cerebral Cortex'). Oku kuthetha ukuba inkumbulo yakho kunye nexesha lakho lokugxila liyaphucuka.
- Inceda ekulawuleni iimpawu zokudakumba: Ukudakumba yimeko apho ingqondo ihlala izaliswe ziingcinga ezimbi. Olu kucamngca lunokukunceda uqeqeshe ingqondo yakho ukuba ilawule ezo ngcinga zimbi ngokuzijonga ngeliso langaphandle, endaweni yokubambeka kuzo. Nangona kunjalo, ayithathi indawo yamayeza okudakumba. Ingasetyenziswa njengesongezelelo kunyango lwakho lwezonyango.
- Ilawula ukutya kakhulu: Abanye abantu batya bengenangqiqo xa bexinezelekile okanye belusizi. Xa uziqhelisa ukuqaphela, unokuqonda ukuba utya kuba ulambile okanye ngenxa yengxaki engqondweni yakho. Ke ngoko, luncedo kakhulu ukulawula lo mkhwa wokutya umbi.
- Inceda ekulweni neentlungu ezingapheliyo: Le ndlela inceda abo baphila neentlungu ezihlala ixesha elide, ezifana neentlungu zomqolo kunye neentlungu zamalungu, ukuba baphile kwaye balawule iintlungu ngaphandle kokukhathazeka ngazo.
Kubalulekile: Nangona ukucamngca ngengqondo kuluncedo kakhulu, akuthathi indawo yonyango lwezonyango okanye lwempilo yengqondo. Ukuba unyangwa ngenxa yemeko ethile yempilo, kubalulekile ukuthetha nogqirha wakho kwaye ufumane iingcebiso zakhe ngaphambi kokuba uqale nantoni na efana nale.
Siyisebenzisa njani le Ndlela yokuLumka?
Awudingi zixhobo zibizayo okanye imvelaphi ekhethekileyo yonqulo ukuze uqalise oku. Okufunekayo kukuzinikela ekwenzeni oku. Ukuba kunzima ukukwenza wedwa, ungaqala ngoncedo okanye ngolwalathiso lomntu owaziyo ngale nto.
Kukho iindlela ezininzi eziphambili zokuziqhelanisa nengqondo.
| Indlela yokucamngca | Indlela yokwenza oku ilula. |
|---|---|
| Ukuphefumla Ngengqondo | Nika ingqalelo ekuphefumleni kwakho. Ngaphandle kokutshintsha isantya sokuphefumla kwakho, jonga nje umoya ungena ngempumlo yakho, isifuba sinyuka siphinde sehle, kunye nomoya uphuma. |
| Ukuskena Umzimba | Ukujolisa ingqalelo yakho kwinxalenye nganye yomzimba wakho, ukusuka kwiinwele ezisentloko ukuya kwiincam zeenzwane zakho, uze emva koko ujonge ezantsi ukuya phezulu, kwaye uqaphele iimvakalelo (ubushushu, ubunzima, ukungaziva mnandi) kwezo ndawo. |
| Ukutya Ngengqondo | Ukutya ngelixa ubukele iTV okanye usebenzisa ifowuni yakho kuthetha ukuhoya ivumba, umbala, incasa, kunye nesandi sokutya. |
| Intshukumo Elumkileyo | Xa uhamba okanye wenza i-yoga, qaphela indlela umzimba wakho ohamba ngayo, indlela iinyawo zakho ezibetha ngayo emhlabeni, kunye nendawo ekungqongileyo. |
| Ukucamngca ngobubele bothando | Okokuqala, gxila kuwe ngothando nobubele. Emva koko, usasaze olo bubele novelwano kusapho lwakho, kubahlobo, kwaye ekugqibeleni wonke umntu. |
Amanyathelo ambalwa alula kumntu oqalayo
Ukuba usandul’ ukufika koku, ungalandela la manyathelo alula:
1. Fumana indawo ezolileyo: Khetha indawo ezolileyo ekhayeni lakho apho unokuhlala khona uthule okwethutyana ngaphandle kokuphazanyiswa. Hlala kamnandi esitulweni okanye phantsi.
2. Vala amehlo akho: Vala amehlo akho, phefumla nzulu, uze ukhuphe umoya kancinci. Khulula umzimba wakho .
3. Gxila ekuphefumleni kwakho: Gxila kuphela kwindlela isifuba sakho esiphakama ngayo nesisu sakho esikhula ngayo njengoko uphefumla, nendlela isifuba sakho esiwa ngayo nesisu sakho esincipha ngayo njengoko ukhupha umoya. Musa ukuzama ukulawula ukuphefumla kwakho, yiyeke nje ihambe ngendlela yayo yendalo.
4. Xa ingqondo izulazula:Kuqhelekile ukuba iingcinga zifike engqondweni ngelixa ucamngca. Xa ingcinga ifika engqondweni, yiqwalasele ngokuthi, "Owu... ndisandula ukucinga ngale nto," uze emva koko ubuyisele ingqalelo yakho kancinci kancinci. Musa ukucaphuka ngezo ngcinga okanye uzigxeke.
Qala ngokwenza oku ixesha elifutshane, njengemizuzu emi-5 ngosuku . Njengoko uqhele, ungalinyusa ixesha liye kwimizuzu eli-10, eli-15, okanye engama-20 ngosuku. Eyona nto ibalulekileyo kukwenza umkhwa ukwenza oku ngexesha elifanayo yonke imihla.
Umyalezo Wokuya Ekhaya
- Ukucamngca ngengqondo yindlela yokucamngca egxile ekuphileni ngengqondo ngeli xesha langoku.
- Oku kunokunciphisa uxinzelelo, ixhala, kuphucule ukugxila, kwaye konyuse impilo-ntle yengqondo iyonke.
- Awudingi zixhobo zikhethekileyo ukuze uqalise, indawo ezolileyo kunye nokuzinikela kwanele.
- Oku akuthathi indawo yonyango lwezonyango kuyo nayiphi na imeko. Nceda udibane nogqirha wakho phambi kokuba uqalise nantoni na.
- Ngokunikela ixesha elincinci koku yonke imihla, uya kuziva uxolo olukhulu nenkululeko entliziyweni yakho ekuhambeni kwexesha.
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