Kuyini Ukuzindla, Kwenziwa Kanjani, Yiziphi Izinzuzo?

I-MeditasyonUkuduma kwayo kukhule njengoba abantu abaningi bethola izinzuzo zayo. I-MeditasyonKuyinqubo eqeqesha ingqondo ukuba igxile futhi iqondise imicabango.

ukuzindlaKukhulisa ukuzazi komuntu siqu kanye nemvelo. Abantu abaningi bayisebenzisa njengendlela yokunciphisa ukucindezeleka nokuthuthukisa ukugxila.

uhlelo lokusebenza lokuzindlaIkhuthaza imikhuba nemizwelo eminingi enenzuzo, efana nesimo sengqondo esihle kanye nombono omuhle, ukuzithiba, amaphethini okulala okunempilo, nokunciphisa ubuhlungu obandayo. 

Kwenzani Ukuzindla?

I-Meditasyonkuyindlela elula yokuthola ukucaca emicabangweni yethu. Kusisiza ukuba sithole ukuthula kwangaphakathi nokwaneliseka. Kuvula ingqondo yethu futhi kusize ukuthuthukisa amakhono ethu okuqonda. 

Ingxenye engcono kakhulu mayelana nokuzindla ukuthi kulula kakhulu ukuzilolonga. Okudingayo nje indawo ethule nemizuzu embalwa ngosuku. 

Ziyini Izinzuzo Zokuzindla?

Ingcindezi iyancipha

ukunciphisa ukucindezeleka, abantu ukuzindla Kungesinye sezizathu ezivame kakhulu zokuzama ukukwenza. Ngokuvamile, ukucindezeleka kwengqondo nomzimba kubangela ukwanda kwe-hormone yokucindezeleka i-cortisol.

Lokhu kuveza imiphumela eminingi eyingozi yokucindezeleka, njengokukhululwa kwamakhemikhali avuvukalayo abizwa ngokuthi ama-cytokines.Le miphumela ingaphazamisa ukulala, ikhuthaze ukucindezeleka nokukhathazeka, inyuse umfutho wegazi, ibangele ukukhathala nokudideka kwengqondo.

Ocwaningweni lwamasonto ayisishiyagalombili, “ukuzindla kwengqondoigama isitayela sokuzindla yehlisa ukusabela kokuvuvukala okubangelwa ukucindezeleka. Kolunye ucwaningo lwabantu abadala abangaba ngu-1.300, ukuzindlaKuye kwaboniswa ukuthi ufulawa unganciphisa ukucindezeleka. Ngokucacile, lo mphumela uqine kakhulu kubantu abanamazinga aphezulu okucindezeleka.

Izifundo, ukuzindlaufulawa, ukuphazamiseka kokucindezeleka kwangemva kwenhlekelele kanye i-fibromyalgia Kuye kwaboniswa ukuthi kungathuthukisa izimpawu zezimo ezihlobene nokucindezeleka ezifana

Inikeza ukulawula ukukhathazeka

Ukucindezeleka okuncane kuhumusha ekukhathazekeni okuncane. Ngokwesibonelo, ukuzindla kwengqondo Ucwaningo lwamasonto ayisishiyagalombili ngale ndaba lusize ababambiqhaza behlise ukukhathazeka kwabo.

Iphinde yehlisa izimpawu zokuphazamiseka kokukhathazeka okufana nokusaba, ukukhathazeka komphakathi, imicabango exakile, ukuziphatha okuphoqayo, nokuhlaselwa wuvalo.

Amasonto ayisishiyagalombili uhlelo lokuzindlaKolunye ucwaningo lwamavolontiya angu-18 eminyakeni emithathu ngemva kokuphothula umsebenzi wawo ukuzindla umkhubanokugcina amazinga okukhathazeka aphansi esikhathini eside.

Ucwaningo olukhudlwana olubandakanya abantu abangu-2466 amasu okuzindlawabonisa ukuthi kunganciphisa amazinga okukhathazeka. 

I-MeditasyonKungasiza futhi ukulawula ukukhathazeka okuhlobene nomsebenzi ezindaweni zokusebenza ezinengcindezi ephezulu. umsebenzi, a ukuzindla ithole ukuthi lolu hlelo lwehlise izinga lokukhathazeka eqenjini labahlengikazi.

Kuhle empilweni yemizwa

abanye amafomu okuzindlaingathuthukisa ukuzethemba futhi ibe nombono omuhle ngokwengeziwe ekuphileni. I-MeditasyonIzifundo ezimbili kuwe zithole ukuncipha kokudangala kubantu abadala abangaphezu kuka-4.600.

Ucwaningo olulodwa lwalandela amavolontiya angu-18 futhi phakathi neminyaka emithathu ukuzindla ababekwenza. Ucwaningo luthole ukuthi ababambiqhaza bathole ukuncipha kwesikhathi eside ekucindezelekeni.

Amakhemikhali avuthayo abizwa ngokuthi ama-cytokines, akhululwa ngenxa yokucindezeleka, angathinta isimo sengqondo futhi abangele ukucindezeleka.

ukubuyekezwa kwezifundo ezahlukahlukene, ukuzindlaKubonisa ukuthi ufulawa ungavimbela ukucindezeleka ngokunciphisa la makhemikhali avuthayo.

Ivumela ukuzazi

abanye ukuzindla izinhlobo zokuzazi zikusiza ukuthi uziqonde ngamandla.

Ngokwesibonelo, self ukubuza ukuzindlaihlose ukuthuthukisa ukuziqonda okubanzi ngawe kanye nokusungula ubudlelwano obuhle nabantu abaseduze nawe.

Amanye amafomu afundisa ukukhomba imicabango elimazayo noma engase ihambe yodwa.

Ucwaningo lwabesifazane abangu-21 abalwa nomdlavuza webele lwathola ukuthi lapho bebambe iqhaza ohlelweni lwe-"tai chi", ukuzethemba kwabo kwaba ngcono kakhulu kuneqembu elithola ukwesekwa komphakathi.

Kolunye ucwaningo, uhlelo lokuzindlaAbesilisa nabesifazane abadala abangu-40 ababambe iqhaza kulolu hlelo baye banciphisa imizwa yesizungu uma kuqhathaniswa neqembu elilawulayo elibekwe ohlwini lokulinda uhlelo. Ngaphezu kwalokho, ukuzindla ulwazi lungathuthukisa amakhono amaningi okuxazulula izinkinga.

Yandisa isikhathi sokunaka

kugxilile ukuzindla kwengqondo Isebenza ngempumelelo ekwandiseni isikhathi sokunaka. Ngokwesibonelo, isifundo samasonto ayisishiyagalombili inkambo yokuzindlaWabheka imiphumela yokuzivocavoca futhi wathola ukuthi kuguqule isikhathi sokunaka sabahlanganyeli futhi kwathuthukisa ikhono labo lokugcina ukunaka kwabo.

Isikhathi esifushane ukuzindla Kungase kukuzuzise ngisho nawe. Isifundo esisodwa, izinsuku ezine ukuzindla okungokoqoboWathola ukuthi ufulawa ungase wanele ukwandisa isikhathi sokunaka.

Yehlisa ukulahleka kwenkumbulo okuhlobene neminyaka

Ukuthuthukisa ukunaka nokucabanga kungasiza ukugcina ingqondo isemusha. "Kirtan Kriya" ukunyakaza okuphindaphindiwe kweminwe ukuze ugxilise imicabango. indlela yokuzindlad.

Ithuthukise ikhono labahlanganyeli lokwenza imisebenzi yenkumbulo ezifundweni eziningi zokulahleka kwenkumbulo okuhlobene neminyaka.

Futhi, ukubuyekezwa kwezifundo eziyi-12, izitayela eziningi zokuzindlaKwatholakala ukuthi kumavolontiya amadala, kwandisa ukunaka, inkumbulo, nokushesha kwengqondo. 

Ngaphezu kokulwa nokulahlekelwa inkumbulo evamile okuhlobene neminyaka, ukuzindlaokungenani ingathuthukisa inkumbulo kancane ezigulini ezinokuwohloka komqondo. Kungasiza ukuthuthukisa ukulawula ukucindezeleka kanye nokubhekana nalabo abanakekela amalungu omndeni anokuwohloka komqondo.

yakha okuhle

abanye izinhlobo zokuzindlaKhulisa imizwa eyakhayo kanye nokuziphatha, ikakhulukazi kuwe nakwabanye. I-Metta iwuhlobo lokuzindla, okwaziwa nangokuthi "ukuzindla komusa-ngomusa."

Ngokuzijwayeza, abantu bafunda ukwelula lomusa nokuthethelela kusuka ngaphandle, okokuqala kubangane babo, bese kubajwayele, futhi ekugcineni ezitheni zabo.

Bu ukuzindla Ucwaningo lwe-22 lubonise amandla abantu okwandisa uzwelo lwabo ngokwabo nakwabanye.

Ukuzindla ngobubele bothandoUcwaningo lwabantu abadala abangu-100 olunikezwe ngokungahleliwe kuhlelo oluqukethe 

Ngamanye amazwi, abantu ukuzindla kwe-mettaLapho befaka umzamo owengeziwe kukho, iba nemizwa eyakhayo eyengeziwe.

Esifundweni nelinye iqembu, ukuzindla kwe-metta Imizwa emihle eyenziwa abantu ingakhuphula izinga lokukhathazeka komphakathi, inciphise ukungqubuzana komshado futhi isize ukulawula intukuthelo.

Isiza ukulwa nokulutheka

I-Meditasyon Isiyalo somqondo esithuthukiswe ngokuzithiba sisiza ekunqandeni ukulutheka kanye nokuqaphela labo ababangela ukuziphatha okuluthayo ngokwandisa ukuzithiba.

Izifundo, ukuzindlaKuye kwaboniswa ukuthi kungasiza ukuqondisa ukunaka komuntu, ukwandisa amandla okuzimisela, ukulawula imizwelo namathonya, nokuqonda izizathu zokuziphatha okuluthayo.

Ocwaningweni lwabantu abangama-60 abalashelwe ukuphazamiseka kotshwala, ukuzindla okwedlulele kwatholakala ukuthi kuhlotshaniswa namazinga aphansi okucindezeleka, ukucindezeleka kwengqondo, ukulangazelela utshwala, nokusetshenziswa kotshwala ngemva kwezinyanga ezingu-3.

I-Meditasyon Kungasiza futhi ukulawula izifiso zokudla. Ukubuyekezwa kwezifundo eziyi-14, ukuzindla kwengqondoithole ukuthi yasiza ababambiqhaza behlise imizwa nokudla ngokweqile.

Ihlinzeka ngokulala kwekhwalithi

Ucwaningo olulodwa lwahlukanisa abahlanganyeli ngamaqembu amabili ngokungahleliwe, uhlelo lokuzindlawaqhathanisa.

Iqembu ukuzindla kuyilapho elinye iqembu ukuzindla akazange. ukuzindlangenkathi abahlanganyeli besalele ngaphambili ukuzindla balala isikhathi eside kunabangazange balale. 

I-Meditasyon ukwenzaKungasiza ukulawula noma ukuqondisa kabusha imicabango evame ukuholela ekuqwaleni.

Ukwengeza, kungasiza ukukhulula umzimba, ukukhulula ukungezwani, futhi ukubeke esimweni esinokuthula lapho kungenzeka khona ukuthi ulale.

Inikeza ukulawula ubuhlungu

Umbono wobuhlungu uhlotshaniswa nesimo sengqondo futhi ungaphakanyiswa ezimweni ezicindezelayo. Isibonelo, ucwaningo olulodwa lwasebenzisa amasu asebenzayo e-MRI ukuze abone umsebenzi wobuchopho babahlanganyeli lapho bethola isikhuthazo esibuhlungu. Abanye ababambiqhaza izinsuku ezine ukuqeqeshwa ukuzindla kwengqondo kuyilapho abanye bengazange.

umcabangi Iziguli zibonise umsebenzi owandayo ezikhungweni zabo zobuchopho ukuze zilawule ubuhlungu. Baphinde babika ukuzwela okuncane ebuhlungu.

Ocwaningweni olukhulu, umcabangi Imiphumela yabahlanganyeli be-3500 yabhekwa. I-Meditasyonkutholakale ukuthi kuhlotshaniswa nokunciphisa izikhalazo zobuhlungu obungapheli noma obuphakathi.

kwehlisa umfutho wegazi

I-MeditasyonKungathuthukisa futhi impilo yomzimba ngokunciphisa ukungezwani kwenhliziyo. Ngokuhamba kwesikhathi, umfutho wegazi ophezulu wenza kube nzima ngenhliziyo ukupompa igazi futhi kungabangela ukungasebenzi kahle kwenhliziyo.

Umfutho wegazi ophakeme nawo unomthelela ekwakhekeni kwe-atherosclerosis, noma ukuncipha kwemithambo, okungaholela ekuhlaselweni yinhliziyo nokushaywa unhlangothi.

Ucwaningo olunamavolontiya angama-996, ukuzindla Uthole ukuthi ukuba nayo kwehlise umfutho wegazi ngamaphuzu cishe amahlanu.

Lokhu kwasebenza kangcono phakathi kwamavolontiya amadala kanye nalabo ababenomfutho wegazi ophakeme ngaphambi kocwaningo. 

Ucwaningo olulodwa lokubuyekeza lwaphetha ngokuthi izinhlobo ezihlukahlukene zokuzindla zakhiqiza ukuthuthukiswa okufanayo ekucindezelweni kwegazi. 

Isiza izingane ukuba zizwe ezolile

ukuzindla kwengqondoIzingane kanye nabantu abasha abakwenzayo bangafinyelela ukugxilisa ingqondo okuthuthukisiwe, ukuxhumana, amakhono okubhekana nesimo kanye nokuzethemba.

Umbono Wamanje Kwezokwelapha Zezingane Indatshana yango-2019 eshicilelwe kujenali ukuzindla kwengqondoUthi kunganciphisa izinkinga eziningi ezivamile entsheni:

- Izimpawu zokukhathazeka nokucindezeleka

- Ukudla ngokweqile/ukunciphisa

- ukuphazamiseka kwemikhuba yokudla okuvimbelayo

- Ukuntuleka kokulawula imizwa

- I-ADHD

– izinkinga zokulala

- Ukugula okungapheli nobuhlungu

- Ukucindezeleka okuhlobene nokusebenza esikoleni nakwezemidlalo

Izinhlobo Zokuzindla

Ukuzindla kuyisiko lasendulo, okwenziwa emasikweni emhlabeni wonke ukuze kutholwe ukuthula nokuzwana kwangaphakathi.

Nakuba lo mkhuba uboshelwe ezimfundisweni eziningi ezihlukene zenkolo, ukuzindla kumayelana nokuhlakulela ukwazi nokuqwashisa kunokukholwa.

ukuzindla Ayikho indlela elungile noma engalungile, kubalulekile ukuthola uhlelo lokusebenza oluhlangabezana nezidingo zakho futhi oluhambisana nobuntu bakho.

eziyisishiyagalolunye ezidumile uhlelo lokusebenza lokuzindla ine:

- Ukuzindla kwengqondo

- Ukuzindla okungokomoya

– Ukuzindla okugxilile

- Ukuzindla kokunyakaza

- Ukuzindla kweMantra

- Ukuzindla kwe-Transcendental

– Ukuphumula okuqhubekayo

- Ukuzindla ngothando-nesihawu

- Ukuzindla ngombono

Indlela Yokuzindla Kwabaqalayo

Setha Ibanga Lesikhathi Elithize

I-MeditasyonKumayelana nokuphumula nokukhulula konke ukucindezeleka nokungezwani emzimbeni wakho. Lo mkhuba uhlukile kakhulu futhi uyingozi ukuba wenziwe emini noma phakathi kwamabili.

Nokho, ngendlela evumelana nawe ngokuphelele ukuzindla kumele. Ngakho-ke, into yokuqala okudingeka uyenze ukuzibekela isikhathi esinqunyiwe.

Qiniseka ukuthi ulandela lokhu nsuku zonke. Ukuzindla njalo ngesikhathi esifanayo kuzokunikeza imiphumela eminingi emihle.

Khetha Indawo Ethule

I-Meditasyon Kufanele ubheke indawo ethule futhi ezolile. Njengoba lokhu kuvivinya kumayelana nokudedela nokuphumuza izinzwa zakho, ngeke ukwenze endaweni egcwele umsindo neziyaluyalu. Kufanele uye endaweni lapho kunokuthula, ukuzola nokuzola. 

Ukuze uqale ukuzindla Ukukhetha indawo efanele yokuhlala nokuphumula umzimba wakho kuyingxenye ebaluleke kakhulu futhi ebalulekile yenqubo ngoba lapho ingqondo yakho ikhululekile phakathi nale nqubo, imiphumela izoba ngokushesha futhi iphumelele kakhulu. 

Hlala ngokukhululeka

hlala kahle, ukuzindla Lesi isinyathelo sesithathu okudingeka usithathe. Gcina imilenze yakho iwela futhi ubeke izandla zakho emathangeni akho. Gcina umgogodla wakho uqondile futhi amehlo akho avaliwe.

Tum ukuzindla Amehlo akho akufanele avuleke noma abuyiselwe emuva ngesikhathi senqubo. I-Padmasana, eyaziwa nangokuthi i-lotus pose, isikhundla sokuqala nesiyisisekelo okufanele uzibeke kuso. Hlala uphefumule kakhulu.

Gcina Isisu Sakho Singenalutho

nesisu esigcwele awukwazi ukuzindla, kungenjalo uzolala. Kodwa noma ulambe kakhulu ukuzindla ungenzi. I-Meditasyon Uzothola kunzima kakhulu ukwenza futhi yonke inqubo izoba yize. 

Ukuzindla ngokuvamile kwenziwa ekuphumeni kwelanga ekuseni ngoba ngaleso sikhathi umzimba wakho usuke ususebenza kakhulu.

kulungele

Noma yikuphi ukuvivinya umzimba kudinga ukufudumala. Lokhu kuzokwenza umzimba uzizwe ulula futhi ukhululekile. 

Adonse umoya

I-Meditasyon Kubalulekile ukuphefumula kahle ngenkathi uzama ukukwenza. Lena enye yezindlela ezibaluleke kakhulu zokuzindla. Ukuphefumula okujulile kuzokusiza ukuthi uhlale usesimweni esinokuthula nokuzindla isikhathi eside. 

Ungakhohlwa Ukumamatheka

Uma ukhohlwe ukumamatheka, ukuzindla engenamsebenzi. Ukumamatheka okunomusa kuzothuthukisa isimo esinokuthula futhi kuthuthukise ukuzindla ngezindlela ezimangalisayo.

I-Meditasyon Uzozizwa ungcono ngenkathi wenza. Ukumamatheka bekulokhu kunethonya elihle kulabo abazindla nsuku zonke.

Gxila

Akufanele ukhohlwe ukugxilisa ingqondo lapho uzindla. Gxila ephuzwini elilodwa kuso sonke isikhathi. Gwema noma yiziphi iziphazamiso noma izithiyo. 

Osaqalayo angathatha imizuzu embalwa kuphela, njengoba ukugxilisa ingqondo kungaba umsebenzi onzima kakhulu. ukuzindla engakwenza. isikhathi eside ukuzindla kudinga ukuzijwayeza.

Ukuqaphela

njengochwepheshe ukuzindla Kufanele ube isibukeli esibukhali. Noma nini lapho uzwa umqondo wakho uzulazula kwenye indawo, qaphela futhi ubhekisise lesi simo ngokucophelela. 

Vula Amehlo Akho

I-Meditasyon Uma usuqedile ukukwenza, ungavele uvuke. Vula amehlo akho ngobumnene futhi kancane kancane bese uzama ukuzwa ubuhle bezwe elikuzungezile.

Yiba isibukeli futhi uqaphele indawo okuzungezile. Hlala lapho ucabanga imizuzu embalwa bese usukuma kancane ukuze uqedele iseshini.