Ucingo olusesandleni sakho, izingcingo ezingapheli, ama-imeyili, imiyalezo ye-WhatsApp... Izinsuku zokugcina zomsebenzi, umsebenzi womuntu oxoshiwe, ukwesaba ukulahlekelwa umsebenzi wakho... Nakho konke lokhu, ngaphambi kokuba uqaphele, umzimba wakho ugobile futhi amahora adlula ungavuki esihlalweni sakho, akunjalo?
Udinga isikhathi sokuphumula. Kodwa ubani okukhumbulayo lokho? Ubani onesikhathi salokho? Unesikhathi! Kuthatha isikhathi esifushane nje, njengemizuzu emihlanu.
Isu elincane eliletha impumuzo esheshayo engqondweni
Uma uhlala ungaphansi kokucindezeleka, kubaluleke kakhulu ukubhekana nezimbangela nemiphumela yako.
Ngokusho kukadokotela odumile uHerbert Benson, okuphambene kakhulu nokusabela kokucindezeleka komzimba wethu impendulo yokuphumula. Lokho kubizwa ngokuthi "Impendulo Yokuphumula." Uma uzizwa ukuphefumula kwakho kushesha futhi imisipha yakho iqina, usikisela ukwenza into efana nokuzindla okuncane kwe-mantra.
“Kunezinto ezimbili okufanele uzikhumbule lapha,” esho. “Eyokuqala ukuthi ukuphindaphinda kuyisihluthulelo. Esesibili ukuthi uma ezinye izinto zifika engqondweni yakho (futhi zizofika), akufanele ugxile kulezo micabango, kodwa vele uziyeke zihambe.”
Nakhu okudingeka ukwenze:
Hlala esihlalweni esiseduze nedeski lakho bese uvala amehlo akho. Khulula imisipha emzimbeni wakho ngamabomu. Phefumula ngokujulile. Njengoba uphefumula, khuluma igama elibalulekile kuwe. Kwabanye, leli gama lingase libe "uthando." KumKatolika, kungaba "uMariya oNgcwele, ogcwele umusa..." KumBuddha, kungaba "Kwangathi uBuddha angakubusisa" noma "Kwangathi iZibusiso Ezintathu zingakubusisa." Lokho kukuwe.
Phefumula bese usho izwi engqondweni yakho njengoba uphefumula. Uma kufika eminye imicabango engqondweni, yiyeke nje. Yenza lokhu imizuzu emithathu kuya kwemine. Bese uvula amehlo akho bese ubuyela emsebenzini wakho. Ukuze uhlale uqabulekile usuku lonke, uDkt. Benson utusa ukwenza lokhu cishe imizuzu eyi-10 ngaphambi kokudla kwasekuseni. Uma uzizwa ucindezelekile ngokuzumayo emini, ungasebenzisa le ndlela ukuze uthole impumuzo esheshayo.
Ukulungiswa okusheshayo okuvela ekuzivocavoceni
Kukhona enye indlela yokususa lokhu kuqina emzimbeni. Okungukuthi, ukunikeza umzimba wakho umzamo owengeziwe! Cabanga, gijima ukhuphuke izitebhisi ehhovisi. Noma wehle phansi wenze ama-push-up angaba yi-10. Uma unikeza umzimba wakho umzamo omncane ngamabomu ngale ndlela, izindlela ezifanayo ezisebenzayo ngesikhathi sokucindezeleka ebuchosheni nasesimisweni sezinzwa ziyavuselelwa. Khona-ke umzimba ucabanga ukuthi manje sekuyisikhathi sokuphumula (ukululama). Lokhu kuzonciphisa ukuqina emzimbeni.
Kalula nje, okwenzekayo lapha ukuthi ngokuzikhandla ngokomzimba, uyawukhohlisa umzimba futhi uqede ukuqina kwawo.
Enye indlela ewusizo kakhulu ukuqinisa bese uphumuza amaqembu emisipha emzimbeni.
- Okokuqala, qinisa imisipha yobuso bakho cishe imizuzwana emihlanu, bese uyiphumuza.
- Okulandelayo intamo namahlombe.
- Yenza lokhu kuze kufike emilenzeni yakho.
- Ukunyakazisa izingalo nemilenze yakho ngamandla, njengenja ephuziswa amanzi, nakho kuletha impumuzo esheshayo.
Amasu okuphefumula okujulile
Uma uthukuthele ngesikhathi esibekiwe noma okuthile okushiwo othile, ukuphefumula kwakho cishe kuzoba okusheshayo futhi okungajulile. Into ebalulekile lapha ukukhipha wonke umoya omdala phansi kwamaphaphu akho.
Lokhu kwenziwa kanje:
Uma uphefumula, phusha isisu sakho phambili , hhayi isifuba sakho. Bese, uze uzizwe uqine kangangokuthi awukwazi ukuphefumula, cindezela wonke umoya uphume. Phinda uphushe isisu sakho phambili bese uphefumula. Zama kanye!
Ukuphefumula okujulile kanye nokuzivocavoca kwamehlo nakho kunikeza impumuzo enkulu. (Thatha umoya ojulile ngenkathi ugoqa amehlo akho phezulu, phansi, kwesokudla, nakwesobunxele).
"Ngisho nezinto esicabanga ukuthi asikwazi ukuzilawula, izinto ezenzeka ngokuzenzakalelayo, empeleni singazilawula. Isibonelo, ukwehlisa izinga lokushaya kwenhliziyo yethu." Ngiyazi ngecala lapho owesifazane owayesegumbini lezimo eziphuthumayo esibhedlela (i-ETU) exhunywe kwi-monitor ngenxa yokushaya kwenhliziyo okungajwayelekile (i-arrhythmia). Lapho indodakazi yakhe encane, eyayimbheka ngokwesaba, ikubona, yayala inhliziyo yakhe ukuthi "Yena... Mnumzane...". Ngokumangazayo, i-monitor yabonisa ngokushesha ukuthi izinga lokushaya kwenhliziyo yakhe liyehla. Abantu banokulawula okwengeziwe emizimbeni yabo kunalokho abakucabangayo.
| Indlela yokuxazulula inkinga ngokushesha | Ungakwenza kanjani? |
|---|---|
| Ukuzindla Nge-Mantra | Vala amehlo akho bese usho izwi eliletha ukuthula engqondweni yakho (isib., "Kwangathi izibusiso zikaBuddha zingaba phezu kwakho") njengoba ukhipha umoya. Yenza lokhu imizuzu emi-3-4. |
| Ukuphefumula Okujulile | Phefumula isisu sakho sibheke phambili esikhundleni sesifuba sakho. Khipha umoya kuze kube yilapho amaphaphu akho engenalutho. |
| Ukuphumula Kwemisipha Okuqhubekayo | Qinisa iqembu ngalinye lemisipha, njengobuso bakho, intamo, namahlombe, imizuzwana emi-5 bese uphumula. |
| Ukuphefumula Okuhlukile Kwekhala | Vala ikhala langakwesokudla bese uphefumula ngekhala langakwesokunxele ubale u-4. Bamba u-16. Khipha umoya ngekhala langakwesokudla ubale u-8. Yenza okufanayo ngakolunye uhlangothi. |
Ingabe sizoyishintsha imbangela yengcindezi?
Akwanele nje ukukhulula ukucindezeleka ngokomzimba. Kungcono ukubhekana nembangela eyinhloko. Esivame ukukwenza uma sizizwa sesaba noma sithukuthele ukucabanga ukuthi lowo muzwa uyinkinga bese silwa nawo.
Kunalokho, phonsela inselelo lowo muzwa bese uwubuza imibuzo emithathu:
1. Ingabe impendulo yami ilungile?
2. Ingabe engikwenzayo manje (ukuthukuthela, ukuphonsa izinto phansi, ukushaya isandla sami odongeni) kuyasiza?
3. Ingabe lokhu kungenza ngizizwe ngingcono?
Ngale ndlela, lowo muzwa uyavalwa futhi uyashintsha.
Enye indlela ukuyeka uma uzizwa ucindezelekile bese uqedela lo musho: "Ngiyajabula ukuthi angisiye ___________."
Zicabange ubhajwe esiminyaminyeni sezimoto. Ungase ucabange, "Ngiyajabula ukuthi angisiyena obesengozini." Uma wabelwe umsebenzi owengeziwe, ungase ujabule, "Angiphelelwanga umsebenzi."
Kunezinye izindlela zokushintsha isimo. Izinto ezifana nokukhuluma nomphathi wakho nokwabelana ngomsebenzi, ukuthatha iholide onelungelo lokulithola, ukubeka imikhawulo efanelekile enanini lamahora osebenza ngawo. Yehlisa ivolumu efonini yakho. Yeka ukuphazanyiswa ezinye izinto ezikuzungezile.
Noma, vele umomotheke.- Kungakhathaliseki ukuthi uyafuna noma cha. "Singayikhohlisa imizimba yethu kahle impela," kusho ochwepheshe. "Ubuchopho buchaza ukunyakaza kwemisipha yobuso ngesikhathi sokumamatheka njengomzwelo wenjabulo."
Khumbula, noma ngabe lezi zindlela zinikeza impumuzo ngokushesha, uma unokucindezeleka okukhulu noma ukukhathazeka isikhathi eside, kungcono ukukhuluma nodokotela wakho ngakho.
Umlayezo Wokuya Nawe Ekhaya
- Uma uzizwa ucindezelekile, vala amehlo akho imizuzu emi-3-4 bese usho izwi elizolisayo engqondweni njengoba ukhipha umoya.
- Uma uphefumula kakhulu, qiniseka ukuthi isisu sakho siya phambili, hhayi isifuba sakho. Lokhu kuzovumela amaphaphu akho ukuthi athole umoya-mpilo ophezulu.
- Khulula umzimba wakho okwesikhashana, khuphuka izitebhisi, phusha umzimba, noma vele unikine izingalo nemilenze yakho.
- Uma uzizwa uthukuthele noma ukwesaba, kuphonsele inselelo. Zibuze, "Ingabe lokhu kusabela kulungile? Ingabe kuyasiza?"
- Ziphoqe ukuthi umomotheke, ngisho noma kungekho sizathu. Ubuchopho bakho buzokwamukela lokho njengenjabulo.
- Lezi yizixazululo ezisheshayo. Qiniseka ukuthi ukhuluma nodokotela nganoma yikuphi ukucindezeleka okuqhubekayo.
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