Gxila ohambweni lwangaphakathi oluzolile nolukhululayo ngokuzindla okuqondisiwe. Ezweni elihamba njalo, umkhuba wokuzindla unikeza isiphephelo sokuthola ukuzola nokuzola. Kodwa-ke, ukukhetha isikhathi sokuzindla esiqondisiwe esifanele kwesinye isikhathi kungaba nzima. Lesi sihloko sihlose ukukuqondisa isinyathelo ngesinyathelo kulesi sifiso esibalulekile sokuthola ukuzindla okukufanele kakhulu. Zivumele uthathwe ngokuzitholela eyakho indlela eya ekuthuleni kwangaphakathi nokulinganisela kwengqondo.
Thola ukuzindla okufanela wena
Ukuzindla kuwumkhuba womuntu siqu ongahluka kuye ngezinjongo zomuntu ngamunye kanye nalokho akuthandayo. Ukuze uthole iseshini ehlangabezana kangcono nokulindela kwakho, kubalulekile ukukhomba izidingo zakho kanye nemigomo yakho yokuzindla. Nawa amanye amathiphu angakusiza ukuthi ukhethe inkambiso ekufanele kakhulu.
Thola izinhloso zakho zokuzindla
Ngaphambi kokuba uqale ukuzindla, kubalulekile ukuchaza imigomo yakho. Nazi izibonelo zezinhloso ezijwayelekile zokuzindla:
- Yehlisa ukucindezeleka nokukhathazeka
- Thuthukisa ukugxilisa ingqondo nokucaca kwengqondo
- Thuthukisa ukulala okuzolile
- Hlakulela umusa nozwelo kuwena nakwabanye
- Hlakulela ukubonga nokuba nombono omuhle
Ngokukhomba izinhloso zakho zokuzindla, uzokwazi ukukhetha ukuzijwayeza okuzokusiza ukufeza leyo migomo ethile.
Nquma izintandokazi zakho zokuzindla
Ngaphandle kwezinhloso zakho, kubalulekile futhi ukucabangela okuncamelayo komuntu siqu ukuze uthole iseshini yokuzindla ekulungele. Nazi ezinye izinto okufanele uzicabangele:
- Ubude beseshini: ingabe ukhetha izikhathi ezimfushane zemizuzu emi-5 ukuya kweyi-10 noma izikhathi ezinde zemizuzu engama-20 kuye kwengama-30?
- Uhlobo lokuzindla: Abanye abantu bakhetha ukuzindla okuqondisiwe, kuyilapho abanye bekhetha ukuzindla buthule noma ukuzindla okunyakazayo njenge-yoga noma ukuzindla kokuhamba.
- Imvelo: ukhetha ukuzindla ngemvelo, ngokuzola kwekamelo lakho, noma iqembu?
- Izinto zokuzindla: Abanye bathanda ukusebenzisa izinhlelo zokusebenza zokuzindla, ama-podcasts, noma amavidiyo, kuyilapho abanye bekhetha ukuzindla ngokuzimela.
Thola iseshini evumelana nawe
Uma usuhlonze izinhloso zakho zokuzindla nokuncamelayo, ungasesha izikhathi ezihlangabezana nezidingo zakho ezithile. Nazi izibonelo zemikhiqizo edumile nemikhiqizo yokuzindla:
- Headspace : uhlelo lokusebenza lokuzindla oluqondisiwe olunezinhlelo ezifanelana nezidingo ezahlukene, njengokulawula ingcindezi, ukulala kanye nengqondo.
- Calm : olunye uhlelo lokusebenza oludumile olunikeza izikhathi ezihlukahlukene zokuzindla eziqondisiwe, umculo ophumuzayo nezinhlelo zokulala.
- I-Yoga no-Adriene : isiteshi se-YouTube esinikeza amavidiyo e-yoga anyakazayo nokuzindla afanele wonke amazinga.
- Isikhathi se-Insight : uhlelo lokusebenza lokuzindla olunikeza umtapo wolwazi wokuzindla oqondisiwe, umculo ophumuzayo namaqembu ezindla aku-inthanethi.
Ngokukhetha izinhlobo nemikhiqizo enedumela elihle, ungaqiniseka ukuthi uthola izikhathi zokuzindla ezisezingeni elihlangabezana nezidingo zakho nokuncamelayo.
Hlola izindlela ezihlukene zokuzindla eziqondisiwe
Ukuzindla okuqondisiwe kuwumkhuba osebenzayo wokuthulisa ingqondo, ukunciphisa ingcindezi, nokuthuthukisa inhlalakahle yonke. Phakathi kwezindlela ezihlukene zokuzindla okuqondisiwe, izindlela ezintathu ezidumile ziyagqama: ukucabangela, ukubona ngeso lengqondo nokuphumula. Ngayinye inikeza izinzuzo ezihlukile futhi ibhekana nezidingo ezithile.
Ukucabangela
Ukuzindla kwengqondo kuhilela ukunaka isikhathi samanje, ukubheka imicabango yakho, imizwa kanye nemizwa yomzimba ngaphandle kokuyihlulela. Le nqubo isiza ukuthuthukisa ukugxilisa ingqondo, ukuzazi kanye nokulawula ingcindezi.
Isibonelo somkhiqizo: Uhlelo lokusebenza lwe-Headspace lunikeza izikhathi zokuzindla zokucabangela eziqondiswa ochwepheshe, nezinhlelo ezifanelana nemigomo ehlukene.
Ukubona ngeso lengqondo
Ukuzindla okubona ngeso lengqondo kuhlanganisa ukucabangela izigcawu ezizolile noma imigomo yomuntu siqu ukuze uvuselele ubuciko, wakhe ukuzethemba, futhi ukhuthaze ukuphumula okujulile.
Isibonelo somkhiqizo: Incwadi ethi “Creative Visualization” ka-Shakti Gawain iveza izivivinyo ezisebenzayo ukuze ukwazi ukubona ngeso lengqondo futhi uguqule impilo yakho.
Ukuphumula
Ukuzindla ngokuphumula kuhlose ukuphumuza umzimba nengqondo ngokugxila ekuphefumuleni, emisipha nasezizweni ezingokomzimba. Le nqubo ilungele ukukhulula ukungezwani nokukhuthaza ukulala okuzolile.
Isibonelo somkhiqizo: Uhlelo lokusebenza lwe-Calm lunikeza ukuzindla okuqondisiwe kokuphumula kanye nemisindo epholile ukukusiza uphumule futhi ulale kangcono.
Ukuqhathaniswa kwezindlela zokuzindla eziqondisiwe
- Ukucabangela
- izinzuzo:
- Ukugxilisa ingqondo okuthuthukisiwe.
- Ukuphathwa kokucindezeleka nemizwelo.
- Ukuthuthukiswa kwengqondo.
- Umkhiqizo onconyiwe: I-Headspace.
- Ukubona ngamehlo
- izinzuzo:
- Ivuselela ubuhlakani.
- Kukhulisa ukuzethemba.
- Ikhuthaza ukuphumula okujulile.
- Umkhiqizo onconyiwe: “Ukubonwa Kobuciko” ngu-Shakti Gawain.
- iphumule
- izinzuzo:
- Ukuphumula komzimba nengqondo.
- Ukulala okubuyisela.
- Ukunciphisa ukungezwani kwemisipha.
- Umkhiqizo onconyiwe: Calm.
Ngokuhlola lezi zindlela ezihlukene zokuzindla eziqondisiwe, uzokwazi ukuthola evumelana kangcono nezidingo zakho futhi uhlanganise umkhuba ojwayelekile empilweni yakho yansuku zonke ukuze uhlakulele inhlalakahle nokuthula kwangaphakathi.
Thola Umhlahlandlela Othenjwayo Wokuzindla Okuqondisiwe
Ukuzindla okuqondisiwe kuwumkhuba oyanda ukuduma kunoma ubani ofuna ukuphumula, ukugxila kabusha, futhi athuthukise inhlalakahle yabo yengqondo. Kodwa-ke, ukuthola umhlahlandlela othembekile kungaba semqoka ukuze uzuze ngokugcwele ezinzuzweni zalo mkhuba. Nawa amanye amathiphu angakusiza ukuthi ukhethe umqeqeshi ofanele:
Iziqu nolwazi
Kubalulekile ukufuna othisha abaqeqeshiwe nabanolwazi abanokuqeqeshwa okuqinile kokuzindla okuqondisiwe. Qiniseka ukuthi uhlola isizinda sabo, izitifiketi, nolwazi kulo mkhakha. Imikhiqizo edumile efana ne-Calm noma i-Headspace inikeza izikhathi zokuzindla eziqondisiwe zekhwalithi ephezulu ezifundiswa ochwepheshe abanolwazi.
Okuqukethwe kanye nesitayela
Umfundisi ngamunye unesitayela sakhe nendlela yokuzindla okuqondisiwe. Abanye bakhetha ukugxila ekucabangeni, kuyilapho abanye begcizelela ukubona ngeso lengqondo noma ukuphumula. Khetha umhlahlandlela okuqukethwe kwawo nesitayela esikufanela kakhulu. Isibonelo, uhlelo lokusebenza lwe-Insight Timer lunikeza izinhlobonhlobo zemihlahlandlela enezindlela ezihlukile ezifanelana nezidingo zawo wonke umuntu.
Ukufinyeleleka nokuthembeka
Khetha umhlahlandlela othembekile onikeza ukufinyelela okuphezulu kumaseshini abo. Bheka abafundisi abanikeza ukuzindla okuqondisiwe lapho kudingeka khona, ku-inthanethi noma ngohlelo lokusebenza lweselula. Futhi qiniseka ukuthi umhlahlandlela owukhethayo uthembekile futhi uvuselelwa njalo ngokuqukethwe okusha, okuyikhwalithi.
Ukuqapha kanye nempendulo
Umhlahlandlela omuhle wokuzindla oqondisiwe akufanele nje ukunikeze izikhathi ezisezingeni eliphezulu, kodwa futhi ube khona ukuze uphendule imibuzo yakho futhi ukunikeze impendulo eyakhayo. Amanye amabhrendi afana ne-Buddhify anikezela ngezici ezisebenzisanayo ezivumela abasebenzisi ukuthi balandelele ukuqhubeka kwabo futhi bathole izeluleko eziqondene nawe.
Ngokukhetha umhlahlandlela othembekile wezikhathi zakho zokuzindla eziqondisiwe, uzokwazi ukwandisa izinzuzo zalo mkhuba futhi uzuze umuzwa omkhulu wokuthula kwangaphakathi nokuphila kahle kwengqondo.
Zama ngaphambi kokuthi uzibophezele
Ukuzindla okuqondisiwe kuwumkhuba oyanda ukuthandwa kulabo abafuna ukuhlakulela ingqondo, ukunciphisa ukucindezeleka, nokuthuthukisa inhlalakahle yabo yonke. Kodwa-ke, kungaba nzima ukwazi ukuthi ungaqala kuphi, ikakhulukazi ngobuningi bezinketho ezitholakalayo emakethe. Ngaphambi kokuzibophezela ekuzijwayezeni okujwayelekile, kubalulekile ukuthi uzame izikhathi zokuzindla eziqondisiwe ukuze uthole leyo ehambisana nawe kakhulu.
Kungani uzama ngaphambi kokuzibophezela?
Kubalulekile ukuzinika isikhathi sokuhlola izinketho ezihlukene zokuzindla ngaphambi kokuzijwayeza. Nazi ezinye izizathu zokuthi kungani kubalulekile ukuzama ngaphambi kokuthi uzibophezele:
- Thola okukusebenzelayo : Wonke umuntu uhlukile, futhi lokho okusebenzela umuntu oyedwa kungase kungasebenzi komunye. Ngokuzama amaseshini ahlukene, ungathola evumelana kangcono nezidingo zakho nendlela yokuphila.
- Gwema ukukhathala : Ukuzijwayeza ukuzindla okufanayo okuqondisiwe ngokuphindaphindiwe kungaholela ekukhathaleni. Ngokuhlola izinketho ezahlukene, ungagcina intshisekelo yakho kanye nogqozi.
- Lungiselela izinzuzo : Ngokuthola ukuzindla okukuthinta kakhulu, kungenzeka ukuthi uzozizwela ngokugcwele izinzuzo zokuzijwayeza.
Izinketho ezihlukene zokuzindla eziqondisiwe
Kukhona amathani ezinketho zokuzindla eziqondisiwe ezitholakalayo, kusukela kuzinhlelo zokusebenza kuye kumaphodikasti ukuya kumavidiyo aku-inthanethi. Nazi izibonelo zemikhiqizo edumile nemikhiqizo ongayizama:
- Headspace : Uhlelo lokusebenza lokuzindla oluqondisiwe olwaziwayo olunikeza izikhathi ezihlukahlukene zabaqalayo nabasebenzisi abathuthukile.
- Calm : Olunye uhlelo lokusebenza oludumile olunikeza ukuzindla okuqondisiwe, imisindo ephumuzayo, nezinhlelo zokucabanga.
- YouTube : Inkundla enothe ngamavidiyo wokuzindla aqondisiwe, enabafundisi abadumile abafana no-Tara Brach no-Jon Kabat-Zinn.
Ungakukhetha kanjani ukuzindla okulungele wena
Njengoba uhlola izinketho ezihlukene zokuzindla eziqondisiwe, nazi ezinye izinto okufanele uzicabangele ukuze uthole leyo ekulungele kakhulu:
- Ubude besikhathi : Abanye abantu bakhetha izikhathi ezimfushane zokuzindla, kuyilapho abanye bekhetha izikhathi ezinde. Khetha ngokuvumelana nesimiso sakho kanye nekhono lakho lokugxilisa ingqondo.
- Izwi lomfundisi : Izwi lomfundisi lingaba nomthelela omkhulu kokuhlangenwe nakho kwakho. Zama abafundisi abahlukene ukuze ubone ukuthi yimuphi ozizwa ukhululekile kakhulu ngaye.
- Izihloko ezixoxiwe : Ezinye izinhlelo zokuzindla eziqondisiwe zigxila kuzindikimba ezithile njengokulawula ingcindezi, ukulala noma ukubonga. Khetha ngokusekelwe ezidingweni zakho kanye nemigomo yakho.
Sengiphetha, ukuzama ngaphambi kokuzijwayeza ukuzindla okuqondisiwe kungakusiza ukuthi uthole leyo ethinta kakhulu wena, ngaleyo ndlela kwandise izinzuzo ozithola kuyo. Zinike isikhathi sokuhlola izinketho ezahlukene ezitholakalayo futhi uthole leyo ekufanele kakhulu.
Thola ukuthula kwakho kwangaphakathi ngokuzindla okuqondisiwe
Sengiphetha, ukukhetha iseshini yokuzindla eqondisiwe engcono kakhulu kuwe, kubalulekile ukuthi ucabangele izidingo zakho nezinto ozikhethayo. Khetha ukuzijwayeza okufana neleveli yolwazi lwakho, imigomo yokuzindla, nendlela yokuphila. Noma ngabe ukuzindla ngokucabangela, ukubona ngeso lengqondo okuhlakaniphile noma ukuphumula okuqondisiwe, into ebalulekile ukuthola ukuthi yini ekusebenzela kangcono. Ngokwenza ukukhetha okufanele, uzokwazi ukuzuza ngokugcwele ezinzuzweni zokuzindla futhi ucebise umkhuba wakho wenhlalakahle yansuku zonke.
Imibuzo evame ukubuzwa mayelana nokuzindla okuqondisiwe
Kunezinhlobo eziningana zokuzindla okuqondisiwe, ngayinye inamasu kanye nemigomo yayo. Nazi ezinye zezinhlobo ezivame kakhulu:
- Ukuzindla kwengqondo: kugxile ekubhekeni imicabango yakho ngaphandle kokuyihlulela, ukukhulisa ukuqwashisa ngalesi sikhathi samanje.
- Ukuzindla kwe-Transcendental: okusekelwe ekuphindaphindweni kwe-mantra ukuze kuzuzwe isimo sokuzola nokucaca kwengqondo.
- I-Visualization meditation: okuhlanganisa ukugxila ezithombeni ezisengqondweni ukuze kugqugquzelwe ukusungula nokuphumula.
- Ukuzindla ngokubonga: kugxile ekuboneni izici ezinhle zempilo yomuntu ukuze kuthuthukiswe inhlalakahle yomzwelo.
- Ukuzindla kokuhamba: okubandakanya ukuhlanganisa ukuhamba nengqondo ukuze uxhumane kabusha nomzimba wakho nemvelo.
Ukuze ukhethe uhlobo lokuzindla okuqondisiwe olukufanele kakhulu, kuyanconywa ukuthi uzame izinqubo ezahlukene futhi ubone ukuthi yikuphi okukuthinta kakhulu. Kubalulekile futhi ukucabangela imigomo yakho yomuntu siqu, izinga lokunethezeka, kanye nezintandokazi zamasu okuphumula. Ungangabazi ukuxhumana nezingcweti zokuzindla ukuze uthole iseluleko esiqondene nawe.
Ukuzindla okuqondisiwe kunezinzuzo ezithile ngaphezu kokuzindla kwendabuko. Ngempela, ukuzindla okuqondisiwe kunikeza uhlaka oluhlelekile nemiyalo enembile engaba usizo ikakhulukazi kwabaqalayo noma labo abanobunzima bokugxila bebodwa. Ngaphezu kwalokho, kungasiza ukuhlola izindikimba ezihlukene njengokulawula ingcindezi, ukuzethemba noma ukunaka. Ngakolunye uhlangothi, ukuzindla kwendabuko ngokuvamile kuvumela ukuzimela okukhulu kanye nenkululeko ekusebenzeni, ngaleyo ndlela kunikeza indlela yomuntu siqu futhi evumelane nezidingo zomuntu ngamunye.
Ukuze uzwe imiphumela enenzuzo yeseshini yokuzindla eqondisiwe, kutuswa ukuzilolonga okungenani imizuzu eyi-10 kuye kwengama-20 ngosuku. Ngokwezifundo eziningi, lolu hlaka lwesikhathi lubhekwa njengelifanele kakhulu ukubona izinguquko ezinhle ezingeni elingokwengqondo, elingokomzwelo ngisho nasemzimbeni. Uma umkhuba uvamile, izinzuzo zokuzindla zizozwakala ngokuhamba kwesikhathi.