Yintoni ukucamngca, ukwenza njani, ziziphi iingenelo?

I-MeditasyonUkuthandwa kwayo kuye kwanda njengoko abantu abaninzi befumanisa izibonelelo zayo. I-MeditasyonYinkqubo eqeqesha ingqondo ukuba igxile kwaye iqondise iingcinga.

camngcaYandisa ulwazi lomntu siqu kunye nokusingqongileyo. Abantu abaninzi bayisebenzisa njengendlela yokunciphisa uxinzelelo kunye nokuphucula ukugxila.

app yokucamngcaIvelisa imikhwa emininzi enenzuzo kunye neemvakalelo, ezifana nesimo sengqondo esihle kunye nembono, ukuzithiba, iipatheni zokulala ezinempilo kunye nokunciphisa intlungu ekhulayo. 

Kwenza Ntoni Ukucamngca?

I-Meditasyonyindlela elula yokufumana ukucaca kwiingcinga zethu. Kusinceda sifumane uxolo lwangaphakathi nolwaneliseko. Ivuselela iingqondo zethu kwaye inceda ukuphucula amandla ethu okuqonda. 

Eyona nto ilungileyo malunga nokucamngca kukuba kulula kakhulu ukuziqhelanisa. Into oyifunayo yindawo ezolileyo kunye nemizuzu embalwa ngosuku. 

Ziziphi iiNzuzo zokucamngca?

Uxinzelelo luyancitshiswa

ukunciphisa uxinzelelo, abantu ukucamngca sesinye sezizathu eziqhelekileyo zokuzama ukuyenza. Ngokuqhelekileyo, uxinzelelo lwengqondo kunye nomzimba lubangela ukunyuka kwamanqanaba e-hormone yoxinzelelo i-cortisol.

Oku kuvelisa imiphumo emininzi eyingozi yoxinezeleko, njengokukhutshwa kwemichiza ekhuthaza ukudumba ebizwa ngokuba zii<em>cytokines, ezi ziphumo zisenokuphazamisana nokulala, zikhuthaze ukudandatheka nokuxhalaba, zinyuse uxinzelelo lwegazi, zize zibangele ukudinwa nokubhideka kokucinga.

Kuphononongo lweeveki ezisibhozo, “ukucamngca ngengqondoigama " isimbo sokucamngca yanciphisa impendulo yokuvuvukala ebangelwa uxinzelelo. Kolunye uphononongo lwabantu abadala abamalunga ne-1.300, ukucamngcaKuye kwaboniswa ukuba umgubo unokunciphisa uxinzelelo. Ngokukodwa, esi siphumo sinamandla kakhulu kubantu abanamanqanaba aphezulu oxinzelelo.

Izifundo, ukucamngcaumgubo, i-post-traumatic stress disorder kunye i-fibromyalgia Kuye kwaboniswa ukuba inokuphucula iimpawu zeemeko ezinxulumene noxinzelelo ezifana:

Inika ulawulo lokuxhalaba

Uxinzelelo oluncinci luguqulela kwinkxalabo encinci. Umzekelo, ukucamngca ngengqondo Uphononongo lweeveki ezisibhozo luncede abathathi-nxaxheba ukuba banciphise ixhala labo.

Ikwanciphise iimpawu zokuphazamiseka kokuxhalaba okunje nge-phobias, ixhala loluntu, iingcinga eziphazamisayo, ukuziphatha okunyanzelekileyo, kunye nokuhlaselwa luloyiko.

iveki ezisibhozo inkqubo yokucamngcaKolunye uphononongo oluqhutywe namavolontiya ali-18 kwiminyaka emithathu emva kokugqiba izifundo, uninzi lwamavolontiya anika ingxelo rhoqo. ukuziqhelanisa nokucamngcaokanye uqhubeke kwaye ugcine amanqanaba okuxhalaba aphantsi kwixesha elide.

Uphononongo olukhulu olubandakanya abantu abangama-2466 lufumanise ukuba ezahlukeneyo izicwangciso zokucamngcaKuye kwaboniswa ukuba kunokunciphisa amanqanaba okuxhalaba. 

I-Meditasyon, kunokunceda ukulawula ixhala elinxulumene nomsebenzi kwiindawo ezinoxinzelelo oluphezulu lomsebenzi. Umsebenzi omnye, omnye ukucamngca yafumanisa ukuba inkqubo yanciphisa amanqanaba okuxhalaba kwiqela labongikazi.

Ilungile kwimpilo yeemvakalelo

ezithile iindlela zokucamngcaInokukunceda ukuphuhlisa umfanekiso oyingqayizivele kwaye ujonge ubomi ngokufanelekileyo. I-MeditasyonIzifundo ezibini kuwe zifumene ukuncipha kokudakumba kubantu abadala abangama-4.600.

Olunye uphononongo lulandele amavolontiya ali-18 iminyaka emithathu ukucamngca bebesenza. Uphononongo lufumene ukuba abathathi-nxaxheba bafumana ukwehla kwexesha elide kuxinzelelo.

Iikhemikhali ezivuthayo ezibizwa ngokuba zii-cytokines, ezikhutshwa ngenxa yoxinzelelo, zinokuchaphazela isimo sengqondo kwaye zibangele ukudandatheka.

ukuphononongwa kwezifundo ezahlukeneyo, ukucamngcaUphando lubonisa ukuba umgubo unokuthintela ukudandatheka ngokunciphisa le michiza evuthayo.

Ikwenza uziqonde

ezithile ukucamngca Iifom zayo zikuvumela ukuba uziqonde ngokukunceda ukuba uziqonde ngakumbi.

Umzekelo, self ukucamngca ngemibuzo, ijolise ekuphuhliseni ukuziqonda ngakumbi kunye nokuseka ubudlelwane obuhle nabantu abakungqongileyo.

Ezinye iifomu zikufundisa ukuba ubone iingcinga eziyingozi okanye ezinokuthi zizihambele ngokwazo.

Uphononongo lwabafazi be-21 abalwa nomhlaza wesifuba bafumanisa ukuba xa bethatha inxaxheba kwiprogram ye "tai chi", ukuzithemba kwabo kuphuculwe ngaphezu kweqela elifumene inkxaso yentlalontle.

Kolunye uphononongo, inkqubo yokucamngcaAmadoda nabasetyhini abakhulu be-40 abathathe inxaxheba kule nkqubo baye banciphisa iimvakalelo zesizungu xa kuthelekiswa neqela lokulawula elibekwe kuluhlu lokulinda lwenkqubo. Ngaphezu koko, ukucamngca amava anokuphuhlisa izakhono zokusombulula iingxaki.

Yandisa ixesha lokuqwalasela

kugxilwe ukucamngca ngengqondo Iyasebenza ekwandiseni ixesha lokuqwalasela. Ngokomzekelo, olunye uhlolisiso lwabonisa iiveki ezisibhozo ikhosi yokucamngcayajonga iziphumo zayo kwaye yafumanisa ukuba iphucule amandla abathathi-nxaxheba ekutshintsheni nasekugcineni ingqalelo.

Ixesha elifutshane ukucamngca Isenokude ikuncede. Isifundo esinye, iintsuku ezine ziqhelise ukucamngcaWafumanisa ukuba kunokwanela ukwandisa ixesha lokunikela ingqalelo.

Yehlisa ilahleko yenkumbulo enxulumene neminyaka

Ukuphucula ingqalelo nokucinga kunokunceda ukugcina ingqondo isentsha. "I-Kirtan Kriya" ngumkhuba wokuphindaphinda ukunyakaza kweminwe ukugxila iingcamango. indlela yokucamngcad.

Kwizifundo ezininzi zokulahleka kweememori ezinxulumene neminyaka, abathathi-nxaxheba baphucula amandla abo okwenza imisebenzi yememori.

Ukongeza, uphononongo lwezifundo ezili-12, iindlela zokucamngca ezininziKuye kwaboniswa ukuba kwandisa ingqwalasela, inkumbulo kunye nokusebenza kwengqondo kumavolontiya amadala. 

Ukongeza ekulweni ukulahleka kwememori eqhelekileyo enxulumene nobudala, ukucamngcaingaphucula inkumbulo ngokuyinxenye kwizigulana ezinesifo sengqondo esiyingozi. Inokunceda ukuphucula ulawulo loxinzelelo kunye nokumelana kwabo banyamekela amalungu osapho anesifo sengqondo esiyingozi.

kudala ukulunga

ezithile iintlobo zokucamngcaYandisa iimvakalelo ezintle kunye nokuziphatha, ngakumbi kuwe nakwabanye. I-Metta luhlobo lokucamngca olukwabizwa ngokuba "kukucamngca ngobubele."

Ngokuziqhelanisa, abantu bafunda ukwandisa olu bubele kunye nokuxolelwa ngaphandle, okokuqala kubahlobo babo, ngoko kubaqhelana nabo, kwaye ekugqibeleni kwiintshaba zabo.

Bu ukucamngca Izifundo ezingama-22 zibonise amandla ayo okwandisa uvelwano lwabantu kubo nakwabanye.

Ukucamngca ngothando-imfesaneOlunye uphononongo lwabantu abadala abali-100 ababelwe ngokungacwangciswanga kwinkqubo equlethe i-nephroxine bafumanisa ukuba ezi zibonelelo zixhomekeke kwithamo. 

Ngamanye amazwi, abantu ukucamngca ngemetaOkukhona bezama ukwenza oko, kokukhona befumana iimvakalelo ezakhayo.

Kuphononongo olwenziwe nelinye iqela, ukucamngca ngemeta Ukuphuhlisa iimvakalelo ezintle kunokunyusa ukuxhalaba kwentlalo, ukunciphisa ingxabano yomtshato, kunye nokunceda ukulawula umsindo.

Inceda ukulwa nokukhotyokiswa

I-Meditasyon Ingqeqesho yengqondo ephuhliswayo ngokwandisa ukuzeyisa kunceda ukohlukana nokukhotyokiswa kwaye ube nolwazi ngabantu abaxhokonxa izimilo ezikhobokisayo.

Izifundo, ukucamngcaKuye kwaboniswa ukuba kunokunceda umntu alathise ingqalelo yakhe, akhulise amandla akhe, alawule iimvakalelo kunye neempembelelo, kwaye aqonde izizathu ezibangela ukuziphatha okukhobokisayo.

Kuphononongo olwenziwe ngabantu abangama-60 abafumana unyango lokuphazamiseka kokusetyenziswa kotywala, ukucamngca okungaphaya kwengqondo ifunyenwe idibene namanqanaba aphantsi oxinzelelo, uxinzelelo lwengqondo, ukuthanda utywala, kunye nokusetyenziswa kotywala kwiinyanga ze-3 kamva.

I-Meditasyon Kwakhona kunokunceda ukulawula ukunqwenela ukutya. Uphononongo lwezifundo ezili-14, ukucamngca ngengqondoifumanise ukuba incede abathathi-nxaxheba ukuba banciphise ukutya ngokweemvakalelo nokuzinkcinkca.

Ibonelela ngokulala okusemgangathweni

Uphononongo olunye lwahlula-hlula abathathi-nxaxheba bangamaqela amabini, inkqubo yokucamngcawayithelekisa.

Iqela ukucamngca ngelixa elinye iqela ukucamngca Akazange. ukucamngcaNgelixa abathathi-nxaxheba bebelele ngaphambili ukucamngca balala ixesha elide kunabo bangazange balale. 

I-Meditasyon ukwenzaInokunceda ukulawula okanye ukwalathisa iingcinga ezidla ngokukhokelela ekubeni umntu aphuthelwe.

Ukongeza, inokunceda ukukhulula umzimba, ukunciphisa uxinzelelo, kwaye uyibeke kwindawo enoxolo apho kunokwenzeka ukuba ulale.

Inika ulawulo lweentlungu

Umbono weentlungu udibene nesimo sengqondo kwaye unokuphakanyiswa kwiimeko ezixinzelelekileyo. Ngokomzekelo, uphando oluthile lusebenzise ubuchule be-MRI obusebenzayo ukujonga umsebenzi wengqondo yabathathi-nxaxheba njengoko bafumana ukuvuselela okubuhlungu. Abanye abathathi-nxaxheba bachitha iintsuku ezine uqeqesho lokucamngca ngengqondo Ngelixa abanye bebengekayifumani.

ucamngca Izigulane zibonise ukwanda komsebenzi kumaziko obuchopho ukulawula intlungu. Baphinde baxela ukuva ubunzima obuncinci kwiintlungu.

Kwisifundo esikhulu, ucamngca Iziphumo zabathathi-nxaxheba be-3500 zavavanywa. I-MeditasyonKwafunyaniswa ukuba idibene nokuncipha kwezikhalazo ezingapheliyo okanye ezingapheliyo zentlungu.

yehlisa uxinzelelo lwegazi

I-MeditasyonKwakhona kunokuphucula impilo yomzimba ngokunciphisa uxinzelelo lwentliziyo. Ngokuhamba kwexesha, uxinzelelo lwegazi oluphezulu lwenza kube nzima ukuba intliziyo impompe igazi kwaye inokukhokelela ekusebenzeni kakubi kwentliziyo.

Uxinzelelo lwegazi oluphezulu lukwanegalelo kwi-atherosclerosis, okanye ukucutheka kwemithambo, nto leyo enokukhokelela ekuhlaselweni kwentliziyo kunye ne-stroke.

Uphononongo olwenziwe ngamavolontiya angama-996, ukucamngca ufumanise ukuba umthambo wehlise uxinzelelo lwegazi ngamanqaku amahlanu.

Oku kwasebenza ngakumbi phakathi kwamavolontiya amadala kunye nabo babenoxinzelelo lwegazi oluphezulu phambi kophononongo. 

Olunye uphononongo lophononongo lwagqiba ukuba iintlobo ezahlukeneyo zokucamngca zivelise ukuphuculwa okufanayo kwixinzelelo lwegazi. 

Inceda abantwana bazive bezolile

ukucamngca ngengqondoAbantwana kunye nabantu abancinci abakwenzayo banokufikelela ekugxininiseni okuphuculweyo, unxibelelwano, izakhono zokumelana kunye nokuzithemba.

Uluvo lwangoku kuNyango lwaBantwana Inqaku lika-2019 elipapashwe kwijenali ukucamngca ngengqondoUthi inokunciphisa inani leengxaki ezidla ngokudibana nolutsha:

– Ixhala kunye neempawu zokudakumba

– Ukutya kakhulu/ukutya kancinci

-Ukuphazamiseka kokutya okuthintelweyo

– Ukunqongophala kolawulo ngokweemvakalelo

-I-ADHD

– iingxaki zokulala

– Isifo esingapheliyo kunye neentlungu

– Uxinzelelo olunxulumene nokusebenza esikolweni nakwimidlalo

Iintlobo zokucamngca

Ukucamngca sisithethe sakudala, esiqhutywa kwiinkcubeko kwihlabathi liphela ukuze kuzole kunye nokuvisisana kwangaphakathi.

Nangona olu qheliselo lunamathela kwiimfundiso ezininzi zonqulo ezahlukeneyo, ukucamngca Imalunga nokuphuhlisa ukuqonda kunye nokuqonda endaweni yokukholelwa.

ukucamngca Akukho ndlela ilungileyo okanye ingalunganga, kubalulekile ukufumana uqheliselo oluhlangabezana neemfuno zakho kwaye luphelelise ubuntu bakho.

ezisithoba ezidumileyo app yokucamngca ine:

– Ukucamngca ngengqondo

– Ukucamngca ngokomoya

– Ukucamngca okugxile

– Ukucamngca ngentshukumo

– Ukucamngca ngeMantra

– Ukucamngca okungaphaya

– Ukuphumla ngokuthe ngcembe

– Uthando-imfesane ukucamngca

– Ukucamngca ngombono

Indlela yokucamngca kwabaqalayo?

Cwangcisa Uluhlu Lwexesha Elikhethekileyo

I-Meditasyon, imalunga nokuphumla kunye nokukhulula lonke uxinzelelo kunye noxinzelelo emzimbeni wakho. Olu qheliselo lwahlukile kakhulu kwaye luyingozi ukuba lungenziwa emini okanye ezinzulwini zobusuku.

Nangona kunjalo, ngendlela evumelana nawe ngokupheleleyo ukucamngca kufuneke u. Ke ngoko, into yokuqala ekufuneka uyenzile kukumisela ixesha elibekiweyo.

Qinisekisa ukuba ulandela oku yonke imihla. Ukucamngca rhoqo ngexesha elifanayo kuya kukunika imiphumo emihle emininzi.

Khetha Indawo Ezolileyo

I-Meditasyon Kufuneka ukhangele indawo ezolileyo nenoxolo. Kuba lo msebenzi umalunga nokuyeka kwaye uphumze ingqondo yakho, awunakuyenza kwindawo ezele yingxolo kunye nesiphithiphithi. Kuya kufuneka uye kwindawo apho kukho uxolo, ukuzola kunye nokuzola. 

Ukuqalisa ukucamngca Ukukhetha indawo efanelekileyo yokuhlala kunye nokuphumla umzimba wakho kubaluleke kakhulu kwaye kuyingxenye ebalulekileyo yenkqubo kuba ngakumbi ugcina ingqondo yakho ikhululekile ngexesha le nkqubo, imiphumo ekhawulezayo nesebenzayo iya kuba. 

Hlala Ngokonwaba

ukuhlala kamnandi, ukucamngca Eli linyathelo lesithathu ekufuneka ulithabathe. Gcina imilenze yakho iwele kwaye izandla zakho zisemathangeni akho. Gcina umqolo wakho uthe nkqo kwaye amehlo akho avaliwe.

Tum ukucamngca Amehlo akho akufanele avule okanye abuyele umva ngexesha lenkqubo. I-Padmasana, ekwabizwa ngokuba yi-Lotus pose, sisikhundla sokuqala nesisisiseko onokuthi uzibeke kuso. Hlala uzolile kwaye uphefumle ngokunzulu.

Gcina Isisu Sakho Singenanto

Ngesisu esigcweleyo awukwazi ukucamngca, kungenjalo uya kulala. Kodwa naxa ulambe kakhulu ukucamngca musa. I-Meditasyon Uyakufumana kunzima kakhulu ukwenza kwaye yonke inkqubo iya kuchithwa. 

Ukucamngca ngokuqhelekileyo kwenziwa kusasa ekuphumeni kwelanga kuba kulapho umzimba wakho usebenza kakhulu.

shushubeza

Naluphi na uqeqesho lomzimba lufuna ukufudumala. Oku kuya kwenza umzimba uzive ukhaphukhaphu kwaye ukhululekile. 

Phumla Ngokunzulu

I-Meditasyon Kubalulekile ukuphefumla ngokuchanekileyo xa uzama ukwenza oku. Le yenye yezona ndlela zibalulekileyo zokucamngca. Ukuphefumla nzulu kuya kukunceda uhlale ukwimeko enoxolo, nokucamngca ixesha elide. 

Ungalibali ukuncuma

Ukuba uyalibala indlela yokuncuma, ukucamngca engenamsebenzi. Uncumo oluthambileyo luya kukhuthaza uxolo kwaye luphucule ukucamngca ngeendlela ezimangalisayo.

I-Meditasyon Uya kuziva ungcono xa uyenza. Uncumo belusoloko lunempembelelo entle kwabo bacamngca mihla le.

Gxila

Akufanele ulibale ukunikel’ ingqalelo xa ucamngca. Gxininisa kwingongoma enye kuyo yonke iseshoni. Ziphephe naziphi na iziphazamiso okanye imiqobo. 

Ekubeni ukugxininisa ingqondo kunokuba ngumsebenzi onzima kakhulu, umntu oqalayo unokuthatha imizuzu embalwa kuphela. ukucamngca unako. ixesha elide ukucamngca Kufuna ukuziqhelanisa.

Ukujonga

njengepro ukucamngca Kuyimfuneko ukuba ngumkhangeli obukhali. Qaphela kwaye ujonge ngononophelo xa uva ingqondo yakho ikhukuliseka kwenye indawo. 

Vula amehlo akho

I-Meditasyon Wakuba ugqibile ukuyenza, sukusuka nje uphakame. Vula amehlo akho ngobunono kwaye ngokucotha kwaye uzame ukuva ubuhle behlabathi elikungqongileyo.

Yiba ngumkhi-mkhanyo kwaye uqaphele indawo okungqongileyo. Hlala apho ucinga imizuzu embalwa kwaye emva koko ugqibe iseshoni ngokuma ngokuthe chu.