Leli gama ukucabangela Isetshenziswa kabanzi namuhla maqondana nezindlela zokwelapha ezisebenzayo zokunciphisa ukucindezeleka nokuphumula kwabantu. Abanye bakubheka njengokuyimfashini, kepha empeleni kusekelwe olwazini lwasendulo lobuBuddha. Esihlokweni esilandelayo sizozama ukunikeza incazelo ecacile ngayo, kanye nazo zonke izici zayo nezindlela zokusebenza kwengqondo okuvele kuyo. Ngokufanayo, sethula imininingwane esezingeni eliphezulu ngokusebenza kwayo ezinganeni.
Ukuchaza ukucabanga kwengqondo kuwumsebenzi onzima, ngoba akuyona indlela enenhloso ethile. Ukukusebenzisa, abantu kumele bazi ukuthi ababheki okuthile okuqondile; kunalokho, kumayelana nokwamukela indlela entsha "yokucabanga" ngokususelwa ekubukeni.
Abanye bakubheka njengekhwalithi, kanti abanye bagxile ekwakheni umqondo ohlanganisa konke ukunwetshwa kwawo, ngaphandle kokusuka ebufakazini obusenkambisweni engokomoya. Iqiniso ukuthi kuzo zonke lezi zimo, kubhekwa njengendlela yokuphila hhayi njengeqoqo lezinqubo zokuthola ukuphela. Ngakho-ke, ukuzivumelanisa nakho akutholakali ngokufunda izincwadi ezahlukahlukene, kodwa ngokuhlangenwe nakho uqobo.
Kuyini ukucabanga?
Okokuqala, kufanele kuqashelwe ukuthi kwenziwe umzamo wokulihumusha ngokuthi “ukunakwa okugcwele”, “ukunakwa okumsulwa” noma “ukunakwa okuqaphelayo”, kepha nasolimini lwaseSpain kukhethwe ukusebenzisa igama lesiNgisi elithi Mindfulness uku bhekisa kulesi sihloko. Kodwa-ke, imvelaphi yayo ayikho lapho impela, kepha ivela njengokuhumusha kwegama sati, ngolimi lwesiPali, okusho ngokwezwi nezwi ukwazi noma ukukhumbula.
Ukucabanga kwengqondo kuchazwa njenge- isimo sokuhlala unengqondo unomphela futhi njalo kufinyelelwe kumzuzwana wamanje, futhi okwenza i ukwazi ngokugcwele. Indlela ephakanyiswa yile ndlela yokuphila ihilela ukugwema ngazo zonke izindlela ukucwasa, ukufaka ilebula, ukuhlaziywa bese ubeka eceleni imiqondo engaphambili.
Kubalulekile ukuqaphela ukuthi ikhwalithi echazwa yileli gama yibo bonke abantu, kodwa bambalwa abake bayithuthukise. Eqinisweni, isikhathi esiningi abantu bacwile emicabangweni yabo ngezinkinga, izinto abangazithandi, ukungavumelani nempilo yabo, phakathi kwezinye izinto.
Ngokunaka okukhulu sifuna ukuthuthukisa ngqo lokho: ukunaka konke okwenzekayo empilweni yethu, kodwa ngaphandle kokusithinta; kufana nalapho sibuka i-movie. Ngale ndlela, le ngxoxo engapheli futhi engenanzalo yokuthi ungaxazulula kanjani isimo ngasinye esivelayo, iba ukuzindla okungapheli, okuhlose ukwamukela izinto njengoba zinjalo nokufuna ukuthula.
Izindlela ze "mindfulness"
Ukuqonda izindlela osebenza ngaphansi kwazo lo msebenzi, kuyadingeka ukwenza kucace ukuthi kule nsimu imicabango ithathwa njengonamandla. Njengoba banikezwa amandla amaningi, ngokusebenza kwengqondo okungahambi kahle, isizukulwane esingakhethi salezi, ikakhulukazi esingesihle, siholela ekuweni. Yingakho kunezimo eziningi zokucindezeleka nokudangala.
Yize kule nqubo kusebenze ukwazi. Ngokumbeka phambili, bese imizwa echichimayo edala ukungezwani ibuyiselwa eceleni. Lokhu kumisa ukunikezwa kwamandla okubondlayo, okubangela ukunciphisa kwabo, futhi kamuva nokunyamalala kwabo.
Ukucabangela akusebenzisi ukuhlaziywa kokuboniwe. Ukuhlaziywa kwenziwa ukutadisha izimo ezahlukahlukene ezibonwa ngezinzwa. Lokhu kuqala inqubo enganqandeki yokwakha imicabango okuthi esikhundleni sokuqondisa impendulo, kugcine kudide futhi kunciphise amandla omuntu. Kepha ukusebenzisa ukucabanga, okufunwayo ukunciphisa ukusebenza kwengqondo, ukuthi lokhu kuholela ebudlelwaneni bomzimba kanye nokuthula okungafinyeleleki kufinyelelwa, noma ngabe izimo zibukeka zingezinhle.
Kumele uqaphele ukuthi akuyona inqubo ephoqelelwe, kodwa ukuzinikela kancane kancane ekunakekelweni okuqhubekayo, okusho ukuhlukaniswa nokuyeka konke ukuphazamiseka kwengqondo okusikhathazayo. Lokhu kungaholela abaningi ekucabangeni ukuthi kumayelana nokwamukela isimo sengqondo sokungenzi lutho, kepha empeleni kusebenza ngokuphelele, ngoba ukubonwa nokwamukelwa kwenzeka kumzuzu ngamunye wesikhathi samanje.
Ukusebenza kwengqondo
- Ukuncishiswa Kokucindezeleka Okucutshungulwa (REBAP):
Eyaziwa nangokuthi i-MBSR (Mindfulness-Based Stress Reduction), yayingenye yezicelo zokuqala eyayinazo. Kwaphakanyiswa ngo-1990 ngudokotela uJon Kabat-Zinn, owathweswa iziqu eMassachusetts Institute of Technology, e-United States.
Umgomo we-MBSR yi ukugcinwa kwengqondo thula izehlakalo, umzuzu nomzuzu, zivusa isimo sokwamukela nokugwema ukwakha izahlulelo. Ngale ndlela, inhloso ukuthi lowo muntu abe nesimo sengqondo sokuzindla unomphela, futhi anake ukuzwa komzimba, ngoba lokhu kuzophinde kuthinte nohlangothi lomzwelo.
Uhlelo lakhiwa ngamakilasi, ahlala amahora amabili kuya kwamathathu ngosuku, isikhathi esiyizinyanga eziyisishiyagalombili. Phakathi kwemizuzu engamashumi amane nanhlanu noma ihora labo, kwethulwa izindlela zokuzindla, zokwenza ngcono ukuxhumana nabanye nokukhuthaza ukuqwashisa esimweni ngasinye sempilo yansuku zonke. Imiyalo ehlelekile eyakha Ukucabangela inikezwa, kanye namasu wokuthuthukisa ukunyakaza komzimba okuhamba kancane futhi okucabangayo, kanye neyoga.
- Ukwelashwa kwengqondo okusekelwe engqondweni:
Kwaziwa kangcono nge-MBCT (Mindfulness-Based Cognitive Therapy) futhi ingesinye sezicelo zakamuva zalolu phiko. Kususelwa ku-MBSR esivele ichaziwe, maqondana nokunakwa unomphela, kepha kufaka phakathi izinto ezahlukahlukene ezisetshenziswa ekwelashweni kwengqondo. Lokhu kufaka phakathi ukufundisa isiguli ngesimo saso, ngethonya lemicabango emibi, imicabango engenamsebenzi nemizwa kuso, kanye nempilo yaso ejwayelekile yansuku zonke.
Yize ukusetshenziswa kwayo kufaka izinto zokwelashwa kwengqondo, kwehluke kakhulu kukho. Umsebenzi wokwelashwa kwengqondo ucabanga guqula ukucabanga kwesiguli, ngokufaka imicabango engemihle esikhundleni semicabango emihle. Kodwa-ke, i-MBCT ifuna ukuthuthukisa isimo sokwamukela. Isiguli, esivele sazi ngomphumela wokucabanga okungalungile, sizobheka okungokoqobo futhi sikwemukele njengoba sinjalo, ngaphandle kokuzikhomba futhi ngaphandle kokwenza izinqumo.
Ngokungafani ne-MBSR, lokhu kuyindlela yokwelashwa eklanyelwe ukunciphisa izehlakalo nokuphindeka kokudangala. Ucwaningo olwenziwe ekuqaleni kwekhulu lama-50 luqinisekisile ukuthi le therapy ikwazile ukunciphisa ukubuyela emuva kweziguli ezihlangabezane neziqephu zokucindezeleka kuze kufike kuma-XNUMX%.
Ukunaka izingane
Lapho incazelo yayo, ukusebenza kwayo kanye nezindlela ezakhiwe kusuka kuyo seziyaziwa, kungenzeka ukuthi kukholakala ukuthi ubukhona bayo bukhawulelwe ekunciphiseni ukucindezeleka nasekunciphiseni izehlakalo zokucindezeleka kubantu abadala. Kepha empeleni, ukucabanga kungasetshenziswa kusuka ebuntwaneni, okungavimbela ukuvela kwezimo ezizokudinga lapho usumdala.
Kukuziphi izingane lapho ukucabanga noma "ukucabanga" kungasetshenziswa?
Ngokuvamile, ukuvivinya umzimba kuboniswa ezinganeni ezineminyaka ephakathi kwengu-5 nengu-12 ubudala. Kuleli banga, amacala ahlukene azogqanyiswa lapho kusetshenziswe khona ukusetshenziswa kwawo:
- Labo abafuna ukuthuthukisa amakhono abo okufunda nokusebenza kwezemfundo.
- Lezo zingane ezifuna ukufunda ukuphatha imizwa yazo.
- Labo abanezinkinga zokuzemukela, nomzimba wabo, okuholela ekutheni bazithande.
- Lezo zingane ezibonisa ukuziphatha kobugovu, noma ezinokuthambekela kokuhlasela ontanga bazo.
Ngokufanayo, banconyelwa kabanzi izingane ezinenkinga yokungasebenzi kahle, i-dyslexia kanye nokuphazamiseka okuhlukile ehambisana ne-autism. Kodwa-ke, kubalulekile ukuthi uqaphele ukuthi ukucabangela akumele ukwelashwa okulungiswayo kwalezi zimo; esikhundleni salokho, iyithuluzi lokukhuthaza nokuthanda ukuthuthuka kwabo emkhakheni wezemfundo nowemizwa.
Kubalulekile ukuthi uqaphele ukuthi isikhathi sokuzivocavoca kwengqondo ezinganeni sizoba mfushane kakhulu kunesabantu abadala. Njengoba kushiwo ngenhla, kubantu abadala kuyadingeka ukuyisebenzisa nsuku zonke, ngamahora ama-2 noma ama-3. Kodwa-ke, ezinganeni cishe imizuzu eyi-15 noma engu-30 kabili noma kathathu ngesonto kuzokwanela. Ngaphezu kwalokho, ubude besikhathi buzobuye buxhomeke kubudala; Indala ingane, imizuzu engaphezu kwengu-15 angayisebenzisa ekuzindleni.
Izindlela zokucabanga ezinganeni
Ukusetshenziswa kwe Ukucabangela ezinganeni Iqukethe, ikakhulukazi, uchungechunge lwezifanekiso ezizobenza baqonde amandla futhi bangene ngokugcwele ekuzindleni.
Kunezincwadi eziningi ezikhethekile ezikhuluma ngale ndaba, kufaka phakathi i- "Quiet and Attentive Like a Frog", echaza izindlela ezahlukahlukene zokwethula izingane, abazali nothisha ekucabangeni. Kodwa-ke, kunikezwe uchungechunge lwezeluleko ezijwayelekile ezingezansi, ezinikeza umbono wokwakheka kwendlela.
- Khetha indawo ethule ukuze uzijwayeze ukucabanga.
- Ncoma izingane ukuba zizibeke ngokomqondo endaweni ezibheka njengephephile, enokuthula lapho zizizwa zikhululeke ngokuphelele khona.
- Misa isikhashana ngezikhathi ezithile, okusho ukuma engqondweni nasemzimbeni ukuze uzindle, ukhohlwe yonke into, uphumule.
- Ukuzivocavoca kokuphefumula okulungile.
- Ukusetshenziswa kwezingathekiso ukuchazela izingane ubunjalo bamandla. Lokhu kufaka phakathi:
- Funda ukuntweza: Amagagasi azomela izimo ezahlukahlukene empilweni, ezingenakuguqulwa noma zilawulwe, kepha lapho umuntu angafunda ukunyakaza ngaphandle kokuwa.
- Cabanga ube iselesele: Siqukethe nje ukuhlala phansi, ngaphandle kokuhamba, kodwa ukubuka yonke into.
- Umbiko wesimo sezulu: Izingane ziyamenywa ukuba zicabange ukuthi isimo sezulu sifana kanjani nesimo okuso ngaphakathi, nokuthi zenze ukuqhathanisa naleso esitholakala ngaphandle.
Izinzuzo Zokucabangela izingane
Ukufundisa izingane ukuzindla ngokubheka kunezinzuzo eziningi, kufaka phakathi:
- Inzuzo enkulu yi- ukuthuthukiswa kokuhlushwa, ezobazuzisa kakhulu ngesikhathi sabo sokufunda, nasekuqedeni umsebenzi wabo wesikole. Izinkinga zokuphazamiseka ziyancipha, futhi ulwazi lutholwa ngokushesha okukhulu nangempumelelo, okubanikeza isikhala nesikhathi sokwenza eminye imisebenzi.
- Ibavumela kusukela besebancane ukuthi bafunde ukubhekisisa imvelo yabo, ezothokozela ukukhula kwabo kuyo njengoba bekhula.
- Ukucabangela kubonisa izingane, kanye nabantu abadala, indlela yokunciphisa noma yokuqeda ukucindezeleka okubangelwa umsebenzi wesikole wansuku zonke, ukuhlolwa nobudlelwano nabantu ofunda nabo.
- Ukuzivocavoca kwengqondo okungaguquguquki kuthuthukisa amandla akho ememori.
- Okokugcina, ukuzindla njalo ngokubuka nokwamukela akulindelekile ukuthi kukhuthaze ubuhlakani obungokomzwelo ezinganeni. Lokhu kuzobasiza ekuthatheni izinqumo nangendlela abazoxhumana ngayo nomndeni wabo, abangane kanye nomlingani wabo.
Ubuncane, obaziwa ngokuthi ukucabanga u ukunakekelwa kokubuka kuyindlela yokuphila ngokususelwa ekufuneni ukuthula, ngokwamukelwa, kwavela eMpumalanga, kepha manje kwasakazekela eNtshonalanga yomhlaba, lapho kwamukelwa khona kabanzi. Ukwazi ngakho kubalulekile, ngoba imele ithuluzi eliwusizo kakhulu lokwenza ngcono indlela yabantu impilo. Siyethemba ukuthi le ndatshana ikwazile ukukwazisa ngayo nokuthi ushiya amazwana ngombono wakho noma ngokuhlangenwe nakho kwakho.