Cishe yonke imikhombandlela yenjabulo (ngabe izincwadi zokuzisiza noma uhlu olude lwamathiphu esiwathola ku-inthanethi) luqokomisa eziningi izinzuzo zokuzindla nokucabanga: Ukwazi isikhathi samanje nokuba nesimo sengqondo sokuzola nokuthula kuyisihluthulelo sokuba nokuphila okwanelisa nokugculisayo.
Ngaphambi kokubona isifundo esiphethe ngokuthi ukucabanga kuguqula indlela ubuchopho bethu obuphendula ngayo ekudabukeni, ngiyakumema ukuba ubone lokhu ividiyo lapho uchwepheshe wokucabanga achaza ukuthi lolu hlobo olukhethekile lokuzindla luqukethe ini.
Kule vidiyo basichazela ukuthi singaqala kanjani ukwenza ukucabanga emisebenzini yethu yansuku zonke. Ividiyo ewusizo kakhulu engashintsha impilo yakho:
[Ungaba nentshisekelo ye- "6 Mindfulness Exercises or Mindfulness"]
Isayensi futhi ikhombisa ukuthi lokhu kwazi manje kuguqula indlela ubuchopho bethu obuphendula ngayo emizweni ethile, ikakhulukazi ukudabuka.
Ucwaningo ngokuqeqeshwa kwengqondo
Ocwaningweni lwakamuva, eholwa nguNorman Farb et al., ababambiqhaza bekufanele baphendule uchungechunge lwemibuzo ngobuntu babo: uma bezibheka njengabahlakaniphile, abanokwethenjelwa, abangenalwazi nabathembayo ...
Njengoba bephendula, konke kwakuskenwa ngomshini we-MRI. Okutholwe ngabaphenyi ngalokhu kuphenywa ukuthi, ngokuya ngohlobo lwemibuzo ababebuza yona, izindlela ezahlukahlukene zobuchopho zenziwa zasebenza kubahlanganyeli: imodi yokulandisa / yokuhlaziya yenziwe yasebenza ngenkathi imibuzo ingeyohlobo "ingabe lokhu kuhle noma kubi?", "lokhu kuvezani ngobuntu bami?"; futhi imodi kakhonkolo / yesipiliyoni yaqala ukusebenza lapho ibhekene nemibuzo efana nokuthi “kwenzakalani manje? Yini engiyaziyo?
Ukulandela le miphumela, Abaphenyi babefuna ukwazi ukuthi ukuqeqeshwa kwengqondo kuzothinta kanjani ngayinye yalezi zindlela zobuchopho.
Ukuze benze lokhu, bahlukanisa ababambiqhaza ngamaqembu amabili: omunye wabo wenza uhlelo lwe-MBSR (Mindfulness Based Stress Reduction) kanti elinye iqembu, iqembu lokulawula, alizange lenze uqeqesho. Imiphumela abayitholile yayimangalisa.
Ukuqeqeshwa kwengqondo kukhiqiza umsebenzi owandayo ku-cortex yangaphambili yangaphambi kokusebenza
Eqenjini elenza ukuqeqeshwa, ukwehla komsebenzi wendawo yangaphakathi ye-prefrontal cortex kwabonwa; indawo ehlotshaniswa nokucabanga kokuhlaziya nokuzihlola.
Ngakolunye uhlangothi, ukwanda komsebenzi nakho kwarekhodwa endaweni eseceleni kwecortex engaphambili, ikakhulukazi e-insula, isifunda esihlobene nokuhlangenwe nakho kwemizwa okwamanje.
Ngamanye amagama, ukwazi isikhathi samanje, samanje, kusivimbela ekucabangeni kakhulu ngokuthize (ngokwesibonelo, isimo esisicasulile) futhi, ngakho-ke, futhi sisivimbela ekubeni sibe nehaba kanye nokusabela okungalingani.
Esikhundleni sokuchitha isikhathi uzibeka wena noma abanye okuthile, ufunda ukugxila kumzuzu wamanje futhi uwusebenzise ngokugcwele.
Umphumela wokucabanga ngokudabuka
Esigabeni esilandelayo sophenyo, uFarb et al. Kudlalwe iziqeshana zamafilimu (ezidabukisayo nezingathathi hlangothi) kula maqembu amabili ababambiqhaza.
Futhi, imiphumela ibifana: izingcezu ezidabukisayo ezikhiqiziwe, kuwo womabili amaqembu, ukusebenza okukhulu kwe-medial prefrontal cortex kanye nezifunda ezixhunyaniswe nokuzihlola. Ngaphezu kwalokho, bakhiqize nokwehla kokusebenza ezifundeni ezihlotshaniswa nokwaziswa kwamanje.
Kodwa-ke, okwakuthakazelisa kakhulu ukuthi kulabo ababambiqhaza ababethole ukuqeqeshwa kwengqondo, umsebenzi omkhulu wabonwa ku-cortex yangaphambili yangaphambili. Okungukuthi, laba bahlanganyeli babencane amathuba okuthi "bathunjwe" ngokudabuka kuneqembu elilawulayo.
Nakulokhu futhi, ukwazi manje kuvumela ukuzithiba okukhulu futhi ugxile kokubaluleke ngempela, ukugwema ukuminza emizweni.
Ungakusebenzisa kanjani ukucabanga empilweni yakho yansuku zonke
1. Naka lapho uvuka: Hlala uthule, ujabulele umzuzu wamanje futhi ubonge ukuthi uyaphila. Khumbula: ungavumeli ifoni yakho noma eminye imisindo ikuphazamise kulesi sikhathi.
2. Qala ngokuzilolonga isikhathi esifushane: Imizuzu engu-5 ekuqaleni, bese inyuka iye ku-10, bese kuba ngu-20… njalonjalo.
3. Sebenzisa imiyalo ukukukhumbuza umkhuba wokucabanga. Isibonelo, ikhofi lakho lasekuseni, umsebenzi othile owenzayo njalo, isikhumbuzi ocingweni, noma uphawu oluthile. Noma yini ekukhumbuza ngokuzijwayeza ukucabanga usuku lonke.
Uma unethuba lokuya esifundweni sokucabanga, ngikukhuthaza ukuthi uzame; kepha uma lokho kungenzeki ... ungadangali. Qala ukufaka le mikhuba enkambisweni yakho yansuku zonke bese umane ubone ukuthi impilo yakho iguquka kanjani ibe ngcono.