Ngaphambi kokuqhubeka nokudalula izindlela ezahlukahlukene zokuphumula, Ngingathanda ukuthi ulalele ingxoxo u-Elsa Punset ayenza nothisha ongumBuddha.
Lo thisha ongumBuddha usitshela ukuthi singabusebenzisa kanjani ubuchopho bethu ukukhiqiza izimo zengqondo ezisinikeza ukuthula:
[i-mashshare]Abaningi bethu bahlobanisa "ukuphumula" nokugqolozela phambi kwethelevishini ngemuva kosuku olude nolucindezelayo. Futhi noma kusivumela ukuthi sinqamule, iqiniso ukuthi akusizi kangako uma sifuna ukunciphisa imiphumela yengcindezi emzimbeni wethu.
Ukucindezela uqobo akukubi. Lapho sizwa ukucindezeleka, umzimba wethu ulungiselela ukulwa noma ukundiza ("ukulwa noma indiza"). Ingasisindisa ezimeni eziphuthumayo, lapho kufanele sithathe isinyathelo ngokushesha. Kodwa-ke, iba yingozi lapho iphazamisa impilo yethu, iguqula ibhalansi yethu yengqondo nengokwenyama, futhi lapho iba yindlala ngokuhamba kwesikhathi. Ngaphezu kwalokho, impilo esheshayo esiyiphilayo namuhla isho ukuthi abantu abaningi ngokwengeziwe bahlushwa ukucindezeleka.
Sihlala sikhuthazwa ngokweqile futhi yonke into ihamba ngokushesha okukhulu. Kushesha kakhulu. Akumangalisi ukuthi amacala okushoda kokunaka kanye ne-hyperactivity anyuke kakhulu eminyakeni yamuva futhi. Asinaso neze isikhathi sokucabanga ngokwenzeka eduze kwethu bese kunciphisa okwenzeka ngaphakathi kithi. Ukuziphatha kwethu sekuzenzakalelayo kangangokuthi sibukeka njengamarobhothi.
Impendulo yokuphumula eyenziwe ngamasu ahlongozwe ngezansi, hhayi kuphela kunciphisa lesi simo se-hyperarousal, kodwa futhi kukusiza ukuthi uvuselele kabusha "ibhethri" lomzimba wakho uphinde uwulinganise, wehlise ingqondo yakho futhi uthuthukise imizwa yakho.
Ezinye zalezi zindlela kulula ukuzifunda nokuzisebenzisa., futhi kwanele ukunikela ngemizuzu emi-5 kuye kwengama-20 usuku ngalunye ukubona izinzuzo zayo. Singabheka igebe ngesikhathi sethu sekhefu emsebenzini, ebhasini, noma sikhuphuke izitebhisi ngaphambi kokufika ekhaya isibonelo. Ake sizame ukufaka lo mkhuba ezimpilweni zethu zansuku zonke, phakathi komthwalo owodwa nomunye, futhi sizobona amandla ethu nomoya wethu ubuyiselwe emizuzwini embalwa.
Ayikho inqubo yokuphumula esebenza kuwo wonke umuntu. Lapho ukhetha inqubo ekufanele kakhulu, khumbula ukuthi ziyini izidingo zakho, okuthandayo nokuthi uvame ukusabela kanjani ekucindezelekeni. Singaphinda sishintshe noma sihlanganise amasu amaningi.
Usabela kanjani ekucindezelekeni?
- Ngabe uvame ukuthukuthela kalula, ingabe uyacasuka, uthukuthele ngokwengeziwe noma wethuke kakhulu?
Kulokhu, kungenzeka ukuthi uphendule kangcono kumasu okuphumuza adlulisa ukuthula okufana ne- “Three-Step Breathing” (Technique 1), i- “Jacobson's Progressive Muscle Relaxation” (Technique 2), i- “Body Scan” (Technique 3), noma i- "Visualization" (Technique 5).
- Ngabe uvame ukucindezeleka, uzihlukanise noma ufuna ukunqamula?
Izindlela zokuphumula ezikhuthazayo nezinika amandla uhlelo lwakho lwemizwa olufana ne- "Rhythmic Exercises" (I-Technique 6) mhlawumbe ingcono kakhulu kuwe.
- Ngabe uzizwa uxubekile phakathi kohlobo lokushesha kwangaphakathi nokunyakaza kwangaphandle okuhamba kancane?
Zama ukuthola izindlela zokuphumula ezinikeza ukuphepha nokukhuthaza uhlelo lwakho lwezinzwa. Indlela ye- "Mindfulness" (Technique 4) ingaba usizo olukhulu. Kuyasiza futhi ukukhuthaza amandla nokuzabalaza lapho silapho sidla noma sifuna ukuyeka ukubhema.
INDLELA YOKUPHUMULA 1: INDLELA YOKUPHEFUMULA ISIKHATHI ESITHATHU (UKUPHEFUMULA NGOKUjulile)
Le nqubo yokuphefumula akuyona kuphela Kulula kakhulu ukufunda kodwa futhi Ingenziwa cishe noma kuphi futhi inamandla amakhulu ukulwa nemiphumela yengcindezi ngemizuzu embalwa nje. Ukuphefumula okujulile kuyisisekelo seminye imikhuba eminingi yokuphumula futhi kungahlanganiswa nomculo ngokwesibonelo.
Isihluthulelo ukuphefumula kakhulu kusukela esiswini, uzama ukuthola umoya omningi ngangokunokwenzeka emaphashini akho. Ngale ndlela umoya-mpilo owengeziwe udonsa umoya. Y lapho umzimba wakho uthola i-oxygen ethe xaxa, uyozizwa ukhathazeka kancane futhi ukhathazekile.
- Hlala ukhululekile ngomhlane uqonde noma ulale phansi uma uthanda (futhi uma isimo sikuvumela). Beka isandla esisodwa esiswini sakho (noma esiswini) bese esinye ngaphezulu kwesisu sakho (noma esifubeni).
- Faka umoya ngamakhala akho. Isandla esisesiswini sakho kufanele sikhuphuke njengoba isisu sakho sigcwala umoya. Esinye isandla akudingeki sinyakaze.
- Lapho usugcwalise isisu sakho ngomoya - futhi ngaphandle kokukhipha umoya - gcwalisa nengxenye ephezulu yesisu ngomoya bese ekugcineni, isifuba (noma indawo ye-clavicular).
- Ukuphelelwa yisikhathi kwenziwa ngomlomo nangendlela efanayo nangokuphefumulelwa: okokuqala umoya ukhishwa esiswini, bese kuba umoya oqukethwe isifuba bese ekugcineni umoya usesifubeni.
- Lapho ukhipha, vala izindebe zakho kancane ukuze umoya ungasheshi kakhulu, kepha wehle kancane futhi ulawulwe. Zama ukukhipha umoya omningi ngangokunokwenzeka.
UBUCHULE BOKUPHUMULA 2: UKUPHUMULA KOMFUSHANE OKUQHUBEKAYO
Le ndlela ifaka inqubo enezinyathelo ezimbili: okokuqala siyashuba bese siphumula amaqembu ehlukene emisipha emzimbeni wethu.
Uma unezinkinga zangemuva noma ukulimala okuphawulekayo emzimbeni, xhumana nodokotela wakho kusengaphambili njengoba ukuqina kwemisipha kungakhuphula inkinga yakho. Kulokhu, ngincoma ukuthi usebenzise inqubo yesi-3 esikhundleni salokho.
Ukwenza njalo le ndlela kusivumela ukuba sijwayelane kangcono nemizimba yethu futhi sifunde ukuthola izimpawu zokuqala zokungezwani (esivame ukungaziqapheli) ukungenelela ngaphambi kokuba ubuhlungu bemisipha buqale. Lapho umzimba wakho uphumule, ingqondo yakho iyakhululeka ngokuzenzakalela. Ngale ndlela, uvame ukuqala ezinyaweni futhi usebenze kancane uze ufike ebusweni.
- Gqoka izingubo zikanokusho ukhumule izicathulo. Ngena endaweni lapho unethezekile khona.
- Thatha imizuzu embalwa uphumule, udonse umoya futhi uphume. Uma kusiza, faka umculo okuqinisekisayo.
- Uma usulungile, jikisa unyawo lwakho lokunene. Uzizwa kanjani ngakho? Uma unesandla sobunxele, ungakhetha ukuqala ngonyawo lwesobunxele.
- Kancane kancane, qala ukushuba imisipha yonyawo lwakho lwangakwesokudla, uyikhame ngangokunokwenzeka. Bamba kanjena cishe imizuzwana eyi-10.
- Ngemuva kwaleyo mizuzwana eyi-10, khululeka unyawo lwakho lokunene. Naka lowo muzwa wokungezwani "ohwamukayo."
- Hlala kulesi simo esikhululekile isikhashana, uphefumulela phezulu futhi kancane.
- Uma usulungile, jikisa unyawo lwakho lwesobunxele. Landela ukulandelana okufanayo njengonyawo lwesokudla.
- Qala ukusebenza kancane ukhuphukele emzimbeni wakho, ungenwe yinkontileka futhi ukhulule iqembu ngalinye lemisipha ngale ndlela:
3. Inkonyane yesokudla 4. Inkonyane yesobunxele 5. Ithanga langakwesokudla 6. Ithanga langakwesokunxele 7. Izinqe nezinqe 8. Isisu 9. Isifuba 10. Umhlane 11. Isandla sokudla 12. Isandla sokhohlo 13. Intamo namahlombe 14. Ubuso
- Yize kungaba nzima ekuqaleni, zama ukungafaki eminye imisipha ngenkathi uvala iqembu lemisipha.
INDLELA YOKUPHUMULA 3: UKUSHAYA UMZIMBA (UKUZINDLA)
Kufana nokuphumula kwemisipha okuqhubekayo kepha esikhundleni sokuqina nokuxegisa imisipha, simane sigxile ukunaka kwethu engxenyeni ngayinye yomzimba.
- Lala ngomhlane, welule imilenze nezingalo zikhululekile ohlangothini ngalunye lomzimba wakho. Ungavala amehlo akho noma uwashiye evulekile. Gxila ekuphefumuleni kwakho bese uhogela futhi ukhiphe ngokujulile imizuzu emibili noma ngaphezulu.
- Qala ngokunaka izinzwane zakho zangakwesokudla. Zama ukuqaphela imizwa obhekene nayo njengoba uqhubeka nokugxila ekuphefumuleni kwakho. Cabanga ukuthi ukuphela kwesikhathi ngasinye kufinyelela kanjani ezinzwaneni zakho. Gxila kule ngxenye cishe imizuzu emibili bese udlulela endaweni elandelayo.
- Manje qondisa ukunaka kwakho onyawo lwakho lokunene bese wenza into efanayo osanda kuyenza ngezinzwane zakho.
- Bese uphendulele ukunaka kwakho engxenyeni yeqakala bese uphinda okufanayo. Sebenza uze ufike enqulwini bese wenza okufanayo ngomlenze wakho wesobunxele. Ngemuva kwalokho idlula esiswini nangaphansi emuva. Okulandelayo, isifuba namahlombe, nengxenye engemuva engemuva. Naka izingxenye zomzimba ezikubangela ubuhlungu noma ukungaphatheki kahle.
- Ukulandela izinyathelo ezifanayo nezangaphambili, qondisa ukunaka kwakho eminweni yesandla sakho sokudla, isihlakala, ingalo, ingqiniba, ingalo nehlombe. Kuyafana nengalo yangakwesobunxele. Ngemuva kwalokho kudlula entanyeni nasemphinjeni bese ekugcineni, zonke izifunda zobuso bakho (isilevu, izindebe, ulimi, impumulo, izihlathi, amehlo, ibunzi, njll.), Nekhanda lakho.
- Ngemuva kokuqeda ukuskena komzimba, phumula isikhashana uthule, uqaphele ukuthi umzimba wakho uzizwa kanjani manje.
- Vula amehlo akho ngomoya ophansi bese welula uma udinga.
INDLELA YOKUPHUMULA 4: INGQONDO
Ukucabangela kuqukethe ikhono lokwazi lokho esizizwayo kulo mzuzu wamanje. Ukuzwa ngezinto ezedlule - ukusola noma ukuzihlulela - noma ukukhathazeka ngokweqile ngekusasa kungaholela ekucindezelekeni okukhulu. Esikhundleni salokho, ukugxila kulokho ngokusebenzisa into eyodwa ephindaphindwayo kusisiza silinganise isimiso sethu sezinzwa. Kuyasebenza kakhulu ngoba kungasetshenziswa ngesikhathi semisebenzi ehlukene njengalapho sihamba, sijima noma sidla.
- Thola indawo ethule lapho ungakhululeka khona ngaphandle kweziphazamiso noma iziphazamiso. Kungaba ngaphakathi noma ngaphandle.
- Zitholele indawo enethezekile kodwa zama ukungalali phansi ukuze ugweme ukulala. Kungcono uma uhlala nomgogodla uqonde noma imilenze yakho iwele "endaweni ye-lotus".
- Funa iphuzu lokuhlushwa: kungaba ngaphakathi - ukuzwa (isibonelo, ubuhlungu), indawo ocabanga ngayo noma ukuphefumula kwethu - noma okuthile kwangaphandle njengokucwayiza kwekhandlela, into noma ibinzana elisho okuthile kuwe. Ungavala amehlo akho noma uwashiye evulekile.
- Gcina isimo sengqondo sokubheka ngaphandle kokwahlulela. Ungakhathazeki uma eminye imicabango ikuphazamisa. Uma ziphazamisa isikhathi sakho sokuphumula, ungalwi nazo noma uzame ukuzishintsha. Mane nje ubhekise ukunaka kwakho endaweni oyikhethile.
INDLELA YOKUPHUMULA 5: UKUBONAKALISWA OKUQONDISWE NOMA UKUCABANGELA (UKUZINDLA)
Akudingi ukuvusa umuzwa wokubona kuphela kepha nokunambitha, ukuthinta, ukuhogela nokuzwa. Imayelana nokucabanga ngesigcawu esikunikeza ukuthula nokuzola. Ungakhathazeki uma iziphazamiso zivele ngokuzumayo engqondweni yakho noma ulahlekelwe yintambo ngesikhathi sokuzivocavoca umzimba. Kuyinto evamile.
Khetha umongo okukhuthaza ukuthi ube nokuthula okukhethekile: ibhishi elishisayo, indawo oyithandayo kusukela lapho wawumncane, ihlathi, ichibi, njll. Ungakwenza lo msebenzi uthule noma ngomculo ophumuzayo. Ukwenza umcabango ucace kakhudlwana, kukhona nokurekhodwa kwemisindo ehlukile: umsindo wamagagasi olwandle, womfula ehlathini, wezinyoni, njll.
- Vala amehlo ucabange leyo ndawo. Zama ukukucabanga ngemininingwane eminingi ngangokunokwenzeka: yonke into oyibonayo, oyizwayo, oyinukayo futhi oyizungezile. Zama ukufaka imininingwane eminingi yezinzwa ngangokunokwenzeka.
- Hlola inzwa ngayinye yakho: cabanga ngokwesibonelo ukuthi ilanga lishona kanjani echibini, ulalele ukucula kwezinyoni, cabanga iphunga likaphayini, uzwe amanzi efinyelela emadolweni akho, uzwe umoya ohlanzekile futhi ohlanzekile ungena emlonyeni wakho, njll.
- Jabulela umuzwa wokuphumula okujulile okukuzungezile ngenkathi uhlola le ndawo yemilingo.
- Uma usulungile, vula amehlo akho ngomoya ophansi.
INDLELA YOKUPHUMULA 6: IZIVIVINYO ZE-RHYTHMIC EHLANGANISWA NENGQONDO
Ukuzivocavoca okuningi njengokugijima, ukuhamba, ukudansa, ukuhamba ngebhayisikili, njll. zingahlanganiswa namasu okucabanga. Esikhundleni sokucabanga ngezinto eziyinkulungwane ngenkathi senza izivivinyo zethu ezijwayelekile, ake sigxilise ukunaka kwethu kumzuzu wamanje nasekuthintekeni komzimba esihlangabezana nakho.
- Ake siqaphele ukunyakaza ngakunye nokuthi ukuphefumula kwethu kuhambisana kanjani nalokho kuhamba.
- Uma ingqondo yethu iqala ukuzulazula futhi, masingakhathazeki, vele ugxile ekunyakazeni nasekuphefumuleni.
- Uma uhamba noma ugijima, zama ukunaka igxathu ngalinye, ekuzweni kwezinyawo zakho phansi, isigqi sokuphefumula kwakho, kanye nokuzwa komoya emzimbeni wakho ngokwesibonelo. Imayelana nokuba khona lapha nakalokhu.
Kuyalulekwa ukwenza lezi zivivinyo kanye ngosuku uma kungenzeka, futhi ikakhulukazi ngezikhathi zengcindezi yomsebenzi, lapho sisanda kuxabana nothile, uma sizizwa sinovalo ngaphambi kokuveza ekilasini, ngaphambi kokuhlolwa noma ngaphambi kwengxoxo yomsebenzi, njll. Kepha uma singakwazi njalo, akukho okwenzekayo. Masikwenze njalo uma sikhumbula. Lokhu kuzivocavoca akufanele kuthathwe njengesibopho ngoba lapho, umphumela uzolahleka. Kepha-ke, lapho sizifaka kakhulu empilweni yethu yansuku zonke, umkhuba uzoba wemvelo ngokwengeziwe. Futhi ngicabanga ukuthi kubalulekile ukuthi sibe khona ngokwengeziwe lapha manje kunokuhlala njalo esikhathini esedlule noma esikhathini esizayo, futhi ngaphezu kwakho konke Kubukeka kubalulekile kimi ukuthi siyakwazi ukulalela umzimba wethu nezidingo zawo. Ngoba uma singayilaleli, ezimweni eziningi umzimba ugcina uvukela ngokubonakaliswa kwezifo.
por UJasmine murga
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