Fumanisa amandla okuNgqondo: ubuchule kunye neenzuzo zempilo yakho

  • Ukunyamekela kunciphisa uxinzelelo, kuphucula impilo yeemvakalelo kunye nokukhuthaza impilo jikelele.
  • Iindlela zokuziqhelanisa ezifana nokucamngca kweZen kunye neMindfulness-based Cognitive Therapy zisebenza kakhulu.
  • Inceda ukulawula ukuxhalaba, ukudakumba kunye neengxaki zentlungu engapheliyo kakhulu.
  • Ukuyidibanisa kubomi bemihla ngemihla kukhuthaza ubomi obulungeleleneyo kunye nokuqonda.

Iindlela zokucinga

Las Ubuchule bengqondo bengqondo (ukuqonda), kuquka nokucamngca ngeZen, kubonakalise ukuba zizixhobo eziluncedo kakhulu zokuphucula impilo yomzimba kunye nengqondo. Ngokwengxelo epapashwe kwi Ijenali yokuSebenza ngeNgqondo, olu qheliselo aluyiyo inzuzo kuphela, kodwa lukwakhulisa ukusebenza konyango oluqhelekileyo.

Yintoni iMindfulness kwaye zithini iziseko zayo?

Ukuba nengqondo isekelwe kwindlela yokwenza ingqondo, ebandakanya ukugxila kwixesha langoku kunye nesimo sengqondo sokufuna ukwazi, ukuvuleka kunye nokwamkelwa. Ivela kwizithethe zamaBuddha, kodwa ukulungelelaniswa kwayo kwiNtshona, ngokukodwa ngamanani afana noDkt Jon Kabat-Zinn, uye wakhokelela ekubeni ube ngumsebenzi welizwe kunye nokuqinisekiswa kwesayensi.

Undoqo weNgqondo ibandakanya ukufunda ukujonga iingcinga, iimvakalelo kunye neemvakalelo ngaphandle kokugweba okanye ukuzama ukuzitshintsha. Esi sikhundla sikuvumela ukuba unciphise i uxinzelelo, phucula i ukucaca kwengqondo kunye nokukhuthaza ukuba sempilweni ngakumbi ngokweemvakalelo.

IiNzuzo eziBakelwe kwiNzululwazi

Uphando malunga nokuQwalasela lubonelele ngobungqina obuqinileyo beenzuzo zalo:

  • Ukunciphisa uxinzelelo kunye noxinzelelo: Uphononongo kwi-neuroscience lubonise ukuba ingqondo iyancipha amanqanaba cortisol, ihomoni yoxinzelelo.
  • Ukukhuthaza impilo yeemvakalelo: Ukuziqhelanisa kwengqondo kukhuthaza ukucinga okulungileyo kwaye kunceda ukulawula iimvakalelo ezinzima.
  • Ukugxininiswa okuphuculweyo kunye nenkumbulo: Ukuqiqa komeleza iindawo zengqondo ezidityaniswe nazo imemori kunye ngqalelo, njenge-cortex yangaphambili.
  • Ubulunga bokulala: Abantu abasebenzisa ingqondo bahlala befumana ubusuku obukhululekile kwaye a ukulala ngokuzolileyo.

Iinzuzo zezempilo zokuqaphela

Iindlela ezingundoqo zokuQwalasela

Ukuqiqa kunika irepertoire ye ubuchule enokuthi idityaniswe ngokulula kubomi bemihla ngemihla:

  1. Ukucamngca ngeZen: Le ndlela yobuBhuda igxile ekuphefumleni, ivumela iingcinga ukuba zihambe ngaphandle kokubambelela kuzo.
  2. UkuNcitshiswa koxinzelelo oluSekwe kwiNgqondo (REBAP): Ukudibanisa ukucamngca, i-yoga kunye nemfundo yoxinzelelo ebonakaliswe ukuba iyasebenza kwiimeko zonyango.
  3. UNyango lweNgqondo oluSekwe kwiNgqondo (TCAP): Idibanisa ingqondo kunye nonyango lwengqondo, inceda ukukhusela ukudakumba kunye nokulawula iingcamango ezimbi.

Impembelelo emzimbeni nasengqondweni

Ukuqiqa kusebenza kuzo zombini ukwakheka kwengqondo kunye nemisebenzi, ukukhuthaza impilo-ntle jikelele:

  • Iintlungu ezingapheliyo: Iindlela ezisekelwe kwingqondo ziye zaboniswa ukunciphisa ukubonwa kweentlungu kwizigulane ezineemeko ezingapheliyo.
  • Iziphazamiso zokuxhalaba: Ukuzilolonga rhoqo kunceda ukunciphisa ukuxhalaba kunye nokuxhalaba rhoqo, ukuphucula umgangatho wobomi.
  • Uxinzelelo: I-Cognitive Therapy esekelwe kwi-Mindfulness iye yasebenza ngokukodwa ekuthinteleni ukuphindaphinda ukudakumba.

Ukucamngca kunye nempilo

Ukudityaniswa kweNgqondo kubomi bemihla ngemihla

Ukuziqhelanisa nokuqonda akufuni utshintsho olumandla kwi yokuphila. Ezinye izindululo ziquka:

  1. Zibekele imizuzu eyi-10 ngosuku: Qala ngokwenza umthambo wokuphefumla usezingqondweni.
  2. Ukunyamekela kwimisebenzi yemihla ngemihla: Ziqhelise ukuba nengqondo xa usitya, uhamba, okanye umamele abanye.
  3. Ukuzivocavoca okukhokelwayo: Sebenzisa izixhobo ze-intanethi okanye ii-apps eziphathwayo kwiiseshoni zokucinga.
  4. Zibandakanye kwiinkqubo ezicwangcisiweyo: Yima kwiindibano zocweyo okanye iikhosi zokuzama ukwenza nzulu.

Ubunakho boBuchule bokuphucula umgangatho wobomi bethu buyinto engenakuphikiswa. Ukusuka ekulawulweni koxinzelelo ukuya ekukhuthazeni impilo entle, ezi nkqubo zibonelela ngento exabisekileyo kuye wonke umntu. Ukuguqula iNgqondo ibe ngumkhwa wemihla ngemihla inokuba linyathelo lokuqala eliya kubomi obugcweleyo nobulungeleleneyo.


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  1. Uxanduva lwedatha: UMiguel Ángel Gatón
  2. Injongo yedatha: Ulawulo lwe-SPAM, ulawulo lwezimvo.
  3. Umthetho: Imvume yakho
  4. Unxibelelwano lwedatha: Idatha ayizukuhanjiswa kubantu besithathu ngaphandle koxanduva lomthetho.
  5. Ukugcinwa kweenkcukacha
  6. Amalungelo: Ngalo naliphi na ixesha unganciphisa, uphinde uphinde ucime ulwazi lwakho.

      UAlma Marisela Salazar Arce sitsho

    Ulwazi olugqwesileyo…

         UDaniel murillo sitsho

      Enkosi ngengcaciso yakho Alma.