Kulezi zinsuku, sonke sigijima umjaho ngesikhathi, akunjalo? Kusukela ekuseni kuya ebusuku, emsebenzini, ezinkingeni zasekhaya, ezinkingeni zezimali , ekukhathazekeni... konke lokhu kusikhathaza kakhulu. Ngakho-ke, bekuyoba kuhle kangakanani ukube bekukhona indlela yokuphumula nokuzola izingqondo zethu ngesikhathi esinjengalesi? Yilokho ukuzindla okungasisiza ngakho. Uma sizwa ukuzindla, abanye abantu bacabanga ukuthi kunzima kakhulu futhi kungokwenkolo. Kodwa empeleni, kuyithuluzi elilula kakhulu nelinamandla elingasetshenziswa ukunciphisa ukucindezeleka, ukuthuthukisa ukugxila, ngisho nokuthuthukisa impilo yethu yomzimba.
Yiziphi izinzuzo esizithola ngokuzindla?
Ukuzindla kuyindlela enhle yokunciphisa ukucindezeleka, ukuzola ingqondo, nokuletha ibhalansi empilweni. Kunezinzuzo eziningi, kokubili ngokwengqondo nangokomzimba.
Izinzuzo zengqondo nezingokomzwelo
- Ubuhlakani bakho kanye nekhono lakho lokucabanga izinto ezintsha kuzokhula.
- Ukubekezelelana, ikhono lokuqonda abanye, kanye nokuzazi kuyathuthuka.
- Kukunika amandla amakhulu okuphatha imizwa emibi nengemihle efika engqondweni yakho.
- Ungakha amandla engqondo adingekayo ukuze ubhekane nanoma yikuphi ukucindezeleka empilweni.
Izinzuzo zomzimba
Ukuzindla kungasiza futhi ekulawuleni izimpawu zezinye izimo zezokwelapha. Kodwa-ke, lokhu akusho ukuthi kuyayelapha lesi sifo, kodwa kunalokho kusiza ekulawuleni izimpawu.
Okubaluleke kakhulu, uma welashwa nganoma yisiphi isimo sezokwelapha, kubaluleke kakhulu ukukhuluma nodokotela wakho ngaphambi kokuqala ukuzindla.
Ezinye izimo lapho ukuzindla kungasiza khona yilezi:
- Ukukhathazeka
- Isifuba somoya
- Ukucindezeleka komdlavuza
- Ukucindezeleka
- Umfutho wegazi ophakeme
- Ezinye izifo zamathumbu (i-irritable bowel syndrome)
- Ukungalali
Manje ake sibheke izinhlobo zokuzindla ngokwehlukana.
Kunezindlela ezingaphezu kweyodwa zokuzindla. Ake sibheke izindlela ezimbalwa eziyinhloko. Lokhu kuzokusiza ukhethe indlela efanela indlela yakho yokuphila kanye nezintandokazi zakho.
| Indlela yokuzindla | Ngubani ofaneleka kakhulu? | Kalula nje... |
|---|---|---|
| Ukuzindla Ngokucabanga | Noma ubani, ikakhulukazi labo abafuna ukuqonda okusezinhliziyweni zabo. | Ukunaka umoya wakho kanye nemicabango efika engqondweni yakho, ngaphandle kokwahlulela. |
| Ukuzindla Ngokunyakaza | Kulabo abakhuthele futhi abangathandi ukuhlala phansi. | Ukugxila ekunyakazeni komzimba nasekuphefumuleni (isib. i-yoga, ukuhamba). |
| Ukuzindla Okugxilile (ukugxila emgomweni) | Kulabo abafuna ukuthuthukisa ukugxilisa ingqondo. | Ukugxila ingqondo entweni eyodwa (ilangabi lekhandlela, umsindo). |
| Ukuzindla Okugxile Enhliziyweni | Kulabo abafuna ukuthuthukisa imizwa yothando, umusa kanye nozwela. | Hlakulela imizwa emihle njengothando nomusa kusuka enhliziyweni yakho bese uyisabalalisa kwabanye nakuwe uqobo. |
Ukuzindla Ngokucabanga
Lena indlela yokuzindla ethandwa kakhulu phakathi kwabantu abaningi namuhla. Isekelwe ezimfundisweni zobuBuddha. Kalula nje, ihilela ukubheka ngokwethembeka imicabango nemizwa efika engqondweni yakho ngaphandle kokwahlulela (ngaphandle kokuyibiza ngokuthi 'enhle, embi'). Lokhu kukusiza ukuthi uziqonde kangcono.
Ungakwenza kanjani?
- Hlala phansi ngokukhululeka noma esihlalweni, ugcine umhlane wakho uqondile.
- Vala amehlo akho. Noma vele ubheke ngaphandle kokugxila endaweni eyodwa.
- Phefumula kakhulu, njengenjwayelo. Cabanga "ngaphakathi" njengoba uphefumula futhi "ukhipha" njengoba uphefumula.
- Kunzima ukugcina ingqondo yakho isendaweni eyodwa. Ingqondo yakho iyazulazula. Lokho kujwayelekile kakhulu. Ungesabi uma lokho kwenzeka. Vele uqaphele ukuthi, "O, ingqondo yami izulazulile," bese ubuyisela kancane kancane ukunaka kwakho ekuphefumuleni kwakho.
Ukuzindla Ngokunyakaza
Abanye abantu bakuthola kunzima ukuhlala phansi imizuzu embalwa, akunjalo? Le ndlela ilungele bona. Lena futhi indlela enhle yokuqala ukuzindla kumuntu oqalayo.
Kunezindlela eziningana zokwenza lokhu.
- I-Yoga
- I-Tai chi
- Ukuzindla ngokuhamba ngezinyawo
Akuzona nje izindlela ezisemthethweni ezifana nalezi, kodwa nemisebenzi yansuku zonke ingasetshenziswa kulokhu. Cabanga ukuthi utshala imbali engadini. Ngaleso sikhathi, uma ugxila kuphela endleleni umzimba wakho ohamba ngayo, indlela izandla zakho ezithinta ngayo inhlabathi, kanye nokuphefumula kwakho, lokho nakho 'kuyi-Movement Meditation'.
Ukuzindla Okugxilile (ukugxila emgomweni)
Lokhu kuhilela ukuzijwayeza ukugxila engqondweni yakho emgomweni owodwa. Lokhu kuzokuthuthukisa kakhulu ukugxilisa ingqondo yakho.
Ungasebenzisa into yangaphandle kulokhu. Isibonelo:
- Ukubuka ilangabi lekhandlela.
- Ukubuka ukugeleza kwamanzi.
- Ukusho i-mantra noma umsindo onjengokuthi 'Om' kancane.
Njengoba kunjalo ngokuqaphela, uma ingqondo yakho izulazula, udinga ukuyibuyisela kancane kancane emgomweni wakho. Ukuzindla 'kwe-Body Scan' ngale ndlela kuyasiza kakhulu ekuphatheni izinhlungu nokungakhululeki komzimba. Okusho ukuthi, ukunaka ingxenye ngayinye yomzimba wakho ngokwehlukana, kusukela ekhanda lakho kuya ezinzwaneni zakho.
Ukuzindla Okugxile Enhliziyweni
Lena indlela efana kancane nokuzindla kweMaithri esikwaziyo sonke. Lapha sigxila emizweni yethu kunasezingqondweni zethu, ikakhulukazi imizwa efana nothando, umusa, nozwela.
- Gxila endaweni yesifuba sakho, lapho inhliziyo yakho ikhona. Cabanga ukuthi yonke imizwa yakho namandla akho avela lapho.
- Cabanga ngothando nothando olusenhliziyweni yakho. Cabanga ngomuntu omthanda kakhulu (umama, ubaba, umlingani, ingane). Bese usakaza kancane kancane lolo thando nomusa kwabanye empilweni yakho, kubangani bakho, emndenini, bese kuba kuwe, ekugcineni emhlabeni wonke.
- Khipha imizwa emibi njengokudabuka, ukwesaba, nentukuthelo enhliziyweni yakho bese uyishintsha ibe nothando nomusa. Lokhu kukunika amandla amakhulu okuphulukisa inhliziyo elimele.
Ngingaluthola kanjani usizo?
Uma ukuthola kunzima ukuqala ukuzindla wedwa, kunezinto eziningi ongazenza ukuze zikusize.
Namuhla, ungathola isiqondiso sesinyathelo ngesinyathelo kusuka kuzinhlelo zokusebenza efonini yakho, ukuzindla okuqondisiwe ku-YouTube, nokuningi. Eziningi zalezi zikhululekile ukuzisebenzisa.
Kodwa khumbula into eyodwa. Uma ubhekene nokucindezeleka okungabekezeleleki, ukukhathazeka, noma ukucindezeleka, ukuzindla kukodwa kungase kunganele. Esimweni esinjalo, kungcono kakhulu futhi kuphephile ukubona udokotela wakho ukuze akunike iseluleko.
Umlayezo Wokuya Nawe Ekhaya
- Ukuzindla kuyindlela efakazelwe ngokwesayensi yokunciphisa ukucindezeleka nokukhulisa inhlalakahle yengqondo.
- Kunezinhlobo eziningana zokuzindla. Ungakhetha eyodwa ngokwezintandokazi zakho nezidingo zakho, kusukela ezindleleni ezifana nokuqaphela, ukunyakaza, ukugxila, kanye nokugxilisa inhliziyo.
- Uma uqala, qala kancane kancane, njengemizuzu emi-5 ngosuku, bese wandisa isikhathi kancane kancane. Into ebaluleke kakhulu ukuqhubeka nokwenza.
- Kuvamile ukuthi ingqondo izulazule. Ungakhathazeki ngakho, vele ugxilise ukunaka kwakho kancane.
- Uma unenkinga enkulu yempilo yengqondo, njengokucindezeleka noma ukukhathazeka, kubalulekile ukufuna iseluleko sochwepheshe wezokwelapha ofanelekayo ngaphezu kokuzindla.
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