Fumanisa iiNzuzo zeNzululwazi zokuQwalasela kunye nendlela yokuyisebenzisa

Izibonelelo zokuCamngca zibonakalisiwe kulo lonke uphando lwezenzululwazi ezininzi kwaye ide isetyenziswe njengesongezo kunyango lwabantu abanomhlaza. Unokufunda ngakumbi malunga noku kwinqaku lethu Ingqondo kwizigulana ezinomhlaza.

Nangona kunjalo, kuyafuneka ukuba uqalise ukuziqhelanisa neMindfulness ngesizathu esilula sokunandipha ukwazi ngokupheleleyo ngayo yonke into ekungqongileyo. Iinzuzo kwimpilo yakho ziya kuza ngaphezu koko.

Yintoni ingqondo?

El Ingqiqo, ikwabizwa ingqalelo epheleleyo, yindlela yokucamngca enemvelaphi yayo kwizenzo zobuBuddha kwaye iguqulelwe kwihlabathi laseNtshona kunye nendlela yesayensi. Injongo yalo ephambili kukugxila kumzuzu wangoku kunye nesimo sengqondo sokwamkelwa, ngaphandle kokugweba iingcamango okanye iimvakalelo ezivelayo.

NgeMindfulness sifunda ukudibanisa yethu izivamvo ezintlanu ngayo yonke into esiyenzayo ngoku, sonwabela onke amava kunye nokukhuthaza ubuchule kunye nomdla. Xa siziqhelanisa nengqiqo, siyayithintela ingqondo ukuba ingabhaduli kwiingcinga ezizenzekelayo nezisebenzayo, nto leyo esivumela ukuba sifezekise imeko enkulu yokuzola nokuba sempilweni. Ukuze uqonde ingcamango ngakumbi, unokutyelela inqaku lethu apho sichaza khona intsingiselo yengqondo.

Izibonelelo zengqondo

1. Ingqondo iyawukhulula umzimba

Umzimba nengqondo ziphantse zayinto enye. Ukuba ingqondo yakho ixinene, unexhala, oluzenzekelayo kunye neengcinga ezimbi, umzimba wakho uya kuqala ukugula. Olu nxibelelwano phakathi komzimba nengqondo lubonakaliswe ngokubanzi.

Injongo yokuCamngca akuyi kukhululeka ngakumbi. Ukuzama ukuphumla kudala uxinzelelo ngakumbi. Ingqondo inzulu kunoko. Ingqondo izama ukwazi ngalo mzuzu kwaye yamkele amava athile. Ke ukuba uxinezelekile, injongo yeMindfulness iya kuba kukwazi ngokupheleleyo olo xinzelelo.

Ingqondo izama ukudibanisa ukwazi namava akho.

Emva kokuba oku kwenziwe, unokuqalisa ukuphefumla ngokunzulu, uzama ukuva ububele ngamava. Oku kukhokelela ekugqibeleni kwimeko yokuphumla.

2. Ukunciphisa intlungu

Ngokumangalisayo, Ukuziqhelanisa nengqondo kuye kwaqinisekiswa ngokwenzululwazi ukunciphisa inqanaba lentlungu.

Kwakhona kuye kwaboniswa ukuba ukunyamekela kunokunceda abantu abangakwazi ukufumana nantoni na ukubanceda ukulawula kunye nokujongana neentlungu zabo. Xa uva intlungu, izihlunu ezijikeleze ummandla obuhlungu ziyaqina kwaye umntu unokuzama ukucinga ngezinye izinto ukuze aziphazamise kwiintlungu.

Abanye abantu bakhetha ukuba nomsindo. Oku kudala uxinzelelo, kungekuphela nje kwindawo ebuhlungu kodwa nakwezinye iindawo zomzimba. Umntu ungena kumzabalazo oqhubekayo nomzimba wakhe kwaye amandla akhe ayancipha ngokubonakalayo.

Ukuqiqa kunendlela eyahluke kakhulu. Ngokusebenzisa iMindfulness, umntu ugxininisa nikela ingqalelo kwiimvakalelo zentlungu, kangangoko kunokwenzeka. Ngokomzekelo, ukuba idolo lakho libuhlungu, endaweni yokutshintsha ingqalelo yakho kude nomthombo wentlungu okanye ukusabela ngayo nayiphi na enye indlela, ugxininise kwindawo yentlungu yomzimba kunye nokuqonda ngokupheleleyo.

Oku akukho lula, kodwa kunokuphuculwa ngokuziqhelanisa. Ngokusebenzisa iMindfulness, siqala ukushiya iintlungu zengqondo ecaleni ukuze kuhlale kuphela iintlungu zomzimba. Njengoko intlungu yengqondo iqala ukuchithwa, ukunyanzeliswa kwemisipha ehambelana nentlungu yomzimba iqala ukuphumla kwaye imbono yeentlungu iqala ukucima.

3. Ukuphumla kwengqondo

Kanye njengokuba injongo yeNgqondo ingekuko ukuphumza umzimba, nangona oku kusenzeka ngamanye amaxesha, injongo yeMindfulness ayikokuthomalalisa ingqondo, nangona oku kuyenzeka ngamanye amaxesha.

Ingqondo yakho ifana nolwandle, ngamanye amaxesha asendle kwaye azolile ngamanye amaxesha. Ngamanye amaxesha ingqondo yakho ibhadula isuka kwenye ingcinga iye kwenye ngaphandle kokuma. Ngamanye amaxesha, iingcinga ziza kancinci kwaye zinendawo eninzi phakathi kwazo.

Ukunyamekela akukhona kakhulu malunga nokutshintsha isantya seengcinga zakho kodwa malunga nokuqaphela iingcamango ezivelayo. Ngokuhlehla kwiingcamango zakho, unokudada kumaza. Amaza asekhona, kodwa unethuba elingcono lokubukela umboniso endaweni yokuziva ulawulwa ziingcinga zakho.

4. Ukuphuculwa komgangatho wokulala

Ukuziqhelanisa nokuNgqondo kuye kwaboniswa ukuba kusebenza kakuhle ukulwa nokuphuthelwa. Abo bafaka ingqondo kubomi babo bemihla ngemihla bayaphumelela ulale ngakumbi nangcono, ekubeni obu buchule bubanceda baphumle iingqondo zabo baze baphephe ukuphinda bacinge ngaphambi kokuba balale.

Uphando lubonise ukuba abantu abacamngca rhoqo baye amanqanaba asezantsi e-cortical activation ebusuku, nto leyo ekhuthaza ukulala umlungisi kwaye nzulu.

5. Ukunyuswa kwengqwalasela kunye nemveliso

Ukuba nengqondo kuphucula ukukwazi ukugxila, ukunceda abantu ukuba babe nemveliso ngakumbi kwimisebenzi yabo yemihla ngemihla. Ngokujolisa ingqalelo kule mihla, ukunciphisa ukuzibekela amangomso kwaye ugqaliselo olukhulu kwimisebenzi luyafezekiswa.

Izifundo ezivela kwiYunivesithi yaseToronto ziye zabonisa ukuba iingcali eziqhuba iMindfulness rhoqo abafane benze iimpazamo kunye nokubonisa impumelelo enkulu ekuthatheni izigqibo.

6. Ubukrelekrele beemvakalelo obukhulu

Ukuqiqa komeleza i ngqondweni ngokunyusa ukuzazi ngakumbi. Abantu abasebenzisa obu buchule baphuhlisa isakhono esikhulu sokuqonda kunye nokulawula iimvakalelo zabo, eziphucula zabo ubudlelwane obunxulumene nabanye.

Uphononongo olwenziwa yiYunivesithi yaseRochester lugqibe kwelokuba ukuziqhelanisa rhoqo nokuNgqondo kuququzelela ukulawulwa ngokweemvakalelo kwaye kuyakhuthaza. uvelwano kunxibelelwano lwentlalo.

7. Iingenelo kwimpilo yomzimba

Ukongeza kwiinzuzo zengqondo, Ukuqiqa kwakhona kune impembelelo entle kwimpilo yomzimba. Kuye kwaboniswa ukuba yehlisa uxinzelelo lwegazi, iqinisa amajoni omzimba kwaye inciphisa ukudumba emzimbeni.

Abasebenzi bengqondo bafunyenwe ukuba babe neetelomeres ezinde, ehambelana nokuphila ixesha elide kunye nomngcipheko ophantsi wezifo ezingapheliyo.

Ukuqiqa sisixhobo esinamandla sokuphucula umgangatho wobomi. Ayigcini nje ngokubonelela ngeenzuzo zengqondo, kodwa inefuthe elihle kwimpilo yomzimba kunye ubudlelwane obunxulumene nabanye. Ukuphumeza ingqiqo kwindlela yakho yemihla ngemihla kunokwenza umahluko omkhulu kwimpilo yakho yonke.