Kwinyanga enye, le bhlog iya kunikezelwa ngokupheleleyo kwiMindfulness. Injongo icacile: ukukunika isikhokelo esipheleleyo sokudibanisa le ndlela yokucamngca ebomini bakho kwaye uzuze kwiinzuzo zayo ezininzi. Kuzo zonke ezi veki, siza kuphonononga yonke into ukusuka kwiziseko zoBuchule ukuya kubuchule obuphambili bokuyisebenzisa ngokufanelekileyo kubomi bakho bemihla ngemihla.
Kutheni kugxilwe kwiMindfulness?
Ukukhetha iMindfulness njengowona mxholo uphambili awukho ngqiqweni. Lo ngumsebenzi oxhaswa ngokwesayensi oboniswe ukuba uluncedo phucula umgangatho wobomi, lawula uxinzelelo, ukwandisa ukugxila kunye nokukhuthaza i impilo-ntle ngokweemvakalelo. Kule nyanga uya kufunda ubuchule obulandelayo:
- Kuya kwandisa umgangatho wobomi bakho ngokukunceda ukuba ube nolwazi ngakumbi kwaye ulungelelane.
- Kuya kunceda ukuqaphela, ikuvumela ukuba ubekho ngakumbi ngalo lonke ixesha.
- Uya kukunceda lawula uxinzelelo kunye neemvakalelo, ukuphucula impilo yakho jikelele.
Ukufezekisa oku, siya kukubonelela ngezixhobo eziyimfuneko zokuziqhelanisa ngokuzimeleyo, kunye neengcebiso ezisebenzayo, iingcamango kunye nokuzivocavoca onokuzisebenzisa ngokukhawuleza.
Umxholo siza kuwugubungela kule nyanga
Apha ngezantsi, sibonisa iintsika zenkqubo esiyiyilele ngokukodwa:
1. Intshayelelo yeNgqondo
Ngaphambi kokuba uqale, kubalulekile ukuqonda ukuba yintoni kanye kanye ukuNgqondo. Kweli candelo, siya kuchaza ingqiqo kwaye sihlolisise iingcambu zayo kwisithethe samaBuddha, esingaphezu kweminyaka eyi-2,500 ubudala. Ukongeza, siza kujongana nendlela olu qheliselo oluye lwatshintshwa ngayo kwihlabathi lanamhlanje, sibulela kumanani afana noJon Kabat-Zinn, owazisa ingcamango UkuNcitshiswa koxinzelelo oluSekwe kwiNgqondo (MBSR).
Siza kuphonononga kwakhona i iinzuzo zenzululwazi kobu buchule, ukusuka kuphuculo lwempilo yeemvakalelo ukuya kwimpembelelo yayo entle engqondweni. Uphononongo lubonise ukuba iMindfulness iyanda ubuninzi bezinto ezingwevu kwiindawo zengqondo ezinxulumene nenkumbulo kunye nokulawulwa kweemvakalelo.
2. Ukulungisa umhlaba wobomi bengqondo
Ngaphambi kokuba singene kuqheliselo, siya kuchitha ixesha silungiselela iingqondo zethu kunye nendawo esingqongileyo. Apha uya kufunda ukuba njani dala indawo evumela ukucamngca kunye nendlela yokuseta iinjongo ezicacileyo ngenxa yokusebenza kwakho.
Kwakhona siza kuxubusha ngokubaluleka kokuhlakulela isimo sengqondo sokwamkela nokuvuleleka kumava ethu. Le ndlela iya kuba yimfuneko ukudibanisa ukuNgqondo kwimisebenzi yethu yemihla ngemihla, ukusuka ekutyeni ukuya emsebenzini.
3. Ukuziqhelanisa nokuba nengqiqo
Kule block, uya kufunda i iindlela zokucamngca ezisisiseko, njengokuphefumla usazi kunye nokuskena umzimba. Siza kuphinda sihlolisise indlela yokukhumbula ngexesha lemisebenzi yesiqhelo, njenge uhamba o Hlamba Impahla ugqibe.
Ukongeza, siza kujongana nendlela yokusetyenziswa kweMindfulness ukulawula uxinzelelo, ukuphucula ubudlelwane phakathi kwabantu kunye nokwandisa imveliso yakho. Umzekelo, ubuchule obusebenzayo yi "4-7-8 ukuphefumla," nto leyo inceda ukunciphisa ixhala kunye nokuphucula ubuthongo.
4. Iingenelo Zokuqiqa
Ukuqiqa kunika iingenelo ngokwasemzimbeni nasengqondweni. Ezinye ze uninzi lweenzuzo ezibalaseleyo faka:
- Ukunciphisa uxinzelelo: Inceda ukunciphisa amanqanaba e-cortisol, ihomoni yoxinzelelo, ukukhuthaza imeko yokuzola.
- Ukuphucula impilo yeemvakalelo: Ikhuthaza isimo sengqondo esifanelekileyo kwaye inciphisa iziqephu zokuxhalaba kunye nokudakumba.
- Ukunyuswa koxinzelelo: Phucula ukukwazi kwakho ukugcina ugxininise kwimisebenzi ebalulekileyo.
- Ukomeleza amajoni omzimba: Uphononongo lubonise ukuba abantu abasebenzisa iMindfulness banempendulo engcono yokuzikhusela.
Siza kuphonononga ngakumbi ezi nzuzo sisebenzisa imizekelo ebonakalayo kunye nedatha yesayensi ukubonisa impembelelo yazo.
5. Iingcebiso kubomi bengqondo ngokupheleleyo
Siza kuqukumbela inkqubo yethu ngokwabelana ngezixhobo ezisebenzayo kunye neengcebiso zokubandakanya Ukuqiqa kubomi bakho bemihla ngemihla. Phakathi kwabo, siza kugxininisa:
- Iindlela zakusasa: Uluqala njani usuku ngokuzivocavoca kwengqondo.
- Ukunyamekela emsebenzini: Izicelo ezisebenzayo zokunciphisa uxinzelelo lomsebenzi kunye nokuphucula imveliso.
- Ulawulo lweemvakalelo: Amaqhinga okuhlala uzolile ngamaxesha oxinzelelo.
Siza kuphinda sincome ukufundwa okuhambelanayo kunye nezibonelelo ezongezelelweyo, njengencwadi ethi "The Biography of Silence" nguPablo D'Ors, enika ingqiqo enzulu yokucamngca.
Le nyanga yenzelwe ukukubonelela ngotshintsho olubalulekileyo lomntu. Njengoko uqhubela phambili kwi-Mindfulness yakho yokuziqhelanisa, uya kufumanisa ukuba obu buchule bunokutshintsha njani ubudlelwane bakho nawe, kodwa kunye nehlabathi elikujikelezayo. Lungiselela amava atyebisayo aya kuba nempembelelo entle kuzo zonke iinkalo zobomi bakho.
Enkosi ngalo lonke uncedo onokuthi ulunike abantu kwaye nam ngokunjalo !!!
Molo, ndifuna ukuba yinxalenye yale khosi, enkosi
Ndifuna ukuthatha inxaxheba.
Phendula nge quote
Rodrigo
Sawubona,
Kuvakala ngathi likhosi elungileyo, ndingayithatha njani inxaxheba kuyo?
Gracias
Molo uLaura, ikhosi ilindele ukwenziwa. Ukuba ndingaze ndiyigqibe, ndiza kuyikhulula.
Enkosi ngomdla wakho.
Ndifuna ukuthatha inxaxheba ekhosini, ndenza njani?
Molo Mauro, ikhosi ibiyiprojekthi ebendicwangcise ukuyenza kodwa ekugqibeleni andiyenzanga. Ukuba ingcali engqondweni ikhuthazwa, ndibeka ibhlog yakho.
Ukubulisa
Yinto esefashonini –kwi-70s yayibizwa ngokuba yi-vipassana meditation kwaye ayizange iqatshelwe ngaphandle kwe-orientalist hippies-, ayikho into efana nokusasaza ngesiNgesi, ukuthuka ingqondo kwaye yiyo loo nto… ifikelela kwinqanaba lokuphola okuhle
MHOLO.
NDINOMDLA KWISICELO SOKUFUNDA IINGQONDO.
ENKOSI NGOKWABELA NGOKWENZIWA KWENKQUBO NATHI
Ndinomdla wokungena kule ndlela. Ndiyayithanda kwaye iyanditsala.
Gracias
Ndinomdla kakhulu kwikhosi enomdla, ndifuna ukuphucula ubomi bam kunye nobabo ndibathandayo, enkosi