Iingozi ezifihliweyo ezi-3 zokuCamngca Ofanele Uzazi

Iingozi ezifihliweyo ezi-3 zokuCamngca Ofanele Uzazi

Ukucamngca ngengqondo (umkhuba wokuhlala uzolile, ugxile ekuphefumlweni kwakho, uqaphele xa ingqalelo yakho ikhukhula kwaye uyibuyisela kwimpefumlo yakho) yonke ingqumbo enkulu ngalo mzuzu-kwaye ngesizathu esivakalayo. Kukho izibonelelo ezintle ezimangalisayo zokucamngca ukuba inzululwazi iyavuma ukuba inokusebenza kuye wonke umntu. An Isifundo seYunivesithi yaseOxford , umzekelo, ufumene ukuba izifundo ezisekwe engqondweni ezinesingqinisiso sonyango (MBCT) zinokunciphisa ukubuyela kuxinzelelo ngama-44%. Ngamanye amagama, ukucamngca ngengqondo kusebenza njengokuthatha ii-anti-depressants, batsho abaphandi.

Nangona kunjalo, njengezinto ezininzi ebomini, kukho iingozi ezinokubakho ezinxulunyaniswa nokucamngca onokuthi ungazi ngako. Ngaphandle kokuzama ukothusa, oogqirha bengqondo ngoku basandula ukuvakalisa isilumkiso sokuba ukucamngca ngengqondo kunokuba neziphumo ebezingalunganga ezinxibelelene ngokusondeleyo nezibonelelo. Gcina ukhumbule ukuba ezi nkxalabo zilandelayo malunga nokucamngca kunye neengozi ezifihlakeleyo aziveli kubagxeki bokucinga kodwa ngabaxhasi.Intengiso



1. Inokuzisa iimvakalelo zokuziva ungonwabanga, ukungabinanto kunye noloyiko.

UGqirha Florian Ruths, ugqirha wezifo zengqondo kwisibhedlele saseMaudsley emazantsi eLondon, uqhube uphando oluninzi malunga neempembelelo ezimbi kwi-MBCT kwaye wafumanisa iindaba ezihluphayo. Uye waxela iimeko ezinqabileyo zokuziphatha gwenxa apho abanye abacamngca beziva ngathi bazibukele kwifilimu. Kwabanye abantu oku kuzenzakalisa kunokubangela iimvakalelo ezinzima ezinokubandakanya iimvakalelo zokuziva ungonwabanga, ukungabikho koxhumano kunye noloyiko, utshilo uRuth.

Impembelelo yecala okanye ingozi yokucamngca kubalulekile ukuba wazi kwangaphambili kuba ukuba ufumene ukuba unesifo sengqondo njengokuxinezeleka kunye nokuxhalaba kumazwe amaninzi asentshona, unyango olusekelwe kwengqondo luyinto onokuyifumana njengonyango .Intengiso

2. Ingazisa utshintsho kwindlela oziva ngayo, kwaye ibangele ukuphazamiseka kubudlelwane boluntu.

Le nkxalabo malunga nokucamngca kulandela iprojekthi yobusuku obumnyama kwiDyunivesithi yaseBrown e-US, ethe yabeka ikhathalogu ngendlela abanye oonozakuzaku bamaBuddha abaye bahlaselwa ngayo ziinkumbulo ezibuhlungu. UNjingalwazi uWilloughby Britton, umphandi ophambili kunye nogqirha wengqondo kule projekthi, urekhode iingxaki ezimangalisayo phakathi kwabanye baba meditators abangamaBuddha ezibandakanya: ukuqonda, ukuqonda kunye nokuphazamiseka kwemvakalelo, ukonakala kulwalamano lwentlalo kunye notshintsho kwindlela abazibona ngayo.

Omnye umonki ongumBhuda, uShinzen Young ichaze into emnyama yasebusuku njenge ingqiqo engenakuguqulwa kubuze kunye nokukhanyiselwa kwewele elibi. Enye indoda eyayiziva ukuba yenzakele ngokucamngca ichaze ukuya esihogweni ngokwengqondo ngenxa yesenzo sayo, ngelixa enye indoda yayixhalabile ukuba yonakele ngokusisigxina.Intengiso



Iingcali zengqondo, nangona kunjalo, zithi iimpembelelo ezimbi kakhulu zinqabile kwaye kunokwenzeka ukuba zenzeke emva kwexesha elide lokucamngca, ezinje ngeeveki ekubuyeni cwaka. Nangona kunjalo, olu lwazi luvula i-engile entsha yokucinga malunga nokucamngca phakathi kwe-avalanche ye-hype.

uxelele njani xa umtshato uphelile

3. Isenokungakuxhobisi kwaye ikugcine ungenzi nto, uqulethwe kwaye uthobele.

Kwibala eliphambili, ukucamngca ngengqondo sisixhobo okanye indlela yokuzola kunye nokuzijonga. Kodwa, ukucamngca kwengqondo kwisithethe saso sokuqala samaBuddhist kungokufumana ukuqonda kwimeko yomntu, ukunciphisa uxinzelelo kunye nokubandezeleka ezintliziyweni nasezingqondweni zethu, nakwilizwe esiliqela kulo. Ngokuqinisekileyo inezibonelelo zokuthomalalisa kwiimeko apho singenakwenza lukhulu ukutshintsha izinto kwaye kufanelekile ukuzola kunye noxinzelelo. Nangona kunjalo, kukho amaxesha apho kufuneka sibe nomsindo, sikhathazeke kwaye sizimisele ukutshintsha izinto.Intengiso

Inzondelelo yengqondo enye apho ukucamngca ngoku kusasazwa ezikolweni, ezibhedlele nkqu nakwiiofisi zeenkampani ezinje ngeGoogle ukwenza iphepha malunga nokuqhekeka kwiimeko apho ingcinezelo, ukungalingani, ucalucalulo kunye nobunye ubunzima esijamelene nabo. Olu hlobo lokuthunyelwa lufana nokusebenzisa ingcinezelo yengqondo yengqondo ukubamba abantu, okanye umyalelo wokuba 'uyeke ukucinga ngako,' nto leyo enganiki amandla. Yindlela esebenzayo yokukugcina uhlala wedwa, ungenzi nto kwaye uyathobela.



Indlela yokujongana nezi kunye nezinye iingozi ezifihlakeleyo zokucamngca kukuzijonga njengenxalenye yereferensi yeendlela zokuphila. Amaxesha amaninzi ukucamngca kuluncedo, kodwa kunokuba neziphumo ebezingalunganga. Njengoko uBritton elumkisa, ukucamngca akuyiyo yonke inzolo noxolo. Ivula indawo yokuba ubone okwenzekayo engqondweni yakho. Izinto zengqondo (inzondo endala, amanxeba, ukwenzakala njl njl.Intengiso

Ikhredithi yefoto ebonisiweyo: Luis Alvarez / Vetta nge gettyimages.com