The Whys and Hows of Transcendental Meditation
Transcendental kufungisisa, inozivikanwawo seM TM kwenguva pfupi, inoratidzira uye inoshanda yekufungisisa iyo inoratidzwa nekutsvakurudza kuti iite zvakanaka pakuderedza kushungurudzika, kubatsira vanhu kugadzirisa kushungurudzika, uye kunyange kuderedza kushanda kweropa uye kutakura zvimwe zvinobatsira. Izvo zvakawana mukurumbira muma1960, zvichikwevera kutarisa kweVaBeatles, pamwe chete nevamwe vanozivikanwa uye vanhu vakakurumbira kubva ipapo.
Iwe unogona kudzidza iyi fomu yekufungisisa kubva kumurayiridzi weMTM anozivikanwa mumazuva mashomanana, asi unogonawo kudzidza zvidzidzo pano. Vaya vanoita kudarika kwekufungisisa vanogona kuwana kuderera kwekutambudzika nekuzvidya mwoyo mumaminitsi. Sezvimwe nemamwe mafungiro ekufungisisa, kuita kwenguva yakareba kunogona kutungamirira kune zvimwe zvakanyanya kunaka, kusanganisira kusimba kwekushungurudzika, kuderedza kushungurudzika kukuru, uye kunyanya kugutsikana kweupenyu. Zvakakodzera kutora maminetsi mashomanana kuti udzidze zvakawanda.
Chii Chinonzi Kufungisisa Kwekudarika?
Kusiyana nemafungiro efungwa-based based thoughts that focus on clearing mind of thoughts and slowly bringing attention back to the present moment when you notice that your mind has wandered (as it will), TM inotarisana nekutarisa kune imwe mantra , inodzokorora zvinyararire. Iyi mantra inogona kunge yakasiyana nemunhu wose, uye avo vanopedza chirongwa chekudzidzisa vanowanzopiwa mantras kubva pane zvavanoita uye vanotarisirwa kuti vave vakakodzera.
(Kutaura zvazviri, vamwe vashandi vanotaura kuti "kune ngozi" kuti ive isina mantra.)
Kufungisisa Kwekuchinja Kunoshanda Sei?
Pamusangano uyu, zvinokurudzirwa kuita maminitsi 15-20 kaviri pazuva. Izvi zvinosanganisira kupinda muhutano hwakanaka, kufema kuburikidza nechidimbu nenzira yakasununguka, uye kurega kuenda kune pfungwa dzezuva rose, sezvinoitwa nemafungiro akawanda ekufungisisa.
Zvadaro mantra-kazhinji izwi rimwe chete kana runyararo, zvakadai sedo pedyo-cliche ye "om," achitarisa pamanzwiro anomuka. Ndiyo tsika inokosha, iyo iri nyore kuita. Vanhu vazhinji vanoona chinetso chakanyanya kunaka chemufananidzo uyu wekufungisisa, pamwe nevamwe, kungozvitora nguva yekugara wakanyarara kwenguva yakareba. Kakawanda, vanhu vanozviona kuti zvakaoma kuita nguva yekudzidzira ndevaya vanorarama hupenyu hunonetsa, izvo zvinoita kuti vave vakagadziriswa mukana wakajeka uye unosvika pakugadzirisa kushandiswa kwepfungwa pakutanga.
Kunyanya Kufungisisa Kunofanana Nezvipi Zvimwe Zvokufungisisa
Pakave nezvi mazana zveongororo dzakarongwa nenzira iyi yekufungisisa iyo yakaratidza kuti inoshanda mukushushikana nekugadzikana kuderedza, pamwe chete nedzimwe nzvimbo dzinobatsira hutano hwepanyama nehutano. Zvimwe zvezvidzidzo izvi zviri nani kuitwa kune vamwe, zvisinei, sezvakataurwa nemutsvakurudzi Adam Holt, uyo akaongorora zvidzidzo makumi maviri nemashanu zveTM uye chimwe chimiro chekutsvakurudza zvakanyanya-kufungidzirwa. Imwe nzira yekufungisisa iyo yave yakadzidziswa zvikuru ndeye pfungwa-based based stress reduction (MBSR) , uye kune humwe humwe uchapupu huri kuratidza zvikomborero zvakasimba nemhando iyi.
Kunyanya kunetseka neongororo dzakagadziriswa paT TM ndechokuti pane zvingave zvakasarudzwa kusarudzwa-zvimwe zvidzidzo zvingave zvakasarudza vatori vechikamu avo vainge vakanyanya kutemwa nekuda kwechiitiko uye vaizoita mhinduro yakanaka. Pakanga pane, zvisinei, zvidzidzo zvakawanda umo vatori vechikamu vakaratidza kuvandudzwa nehurukuro dzakapiwa kamwechete kune boka re TM kana kuti kudzora, kuratidzira kubatana kwechokwadi pakati pemitambo uye zvibereko zvinobatsira. Izvo zvose mafungiro ekufungisisa aibatanidza nekuwedzera gorosi, kuderedza kushungurudzika, nemigumisiro yakanaka yepfungwa sekuzvigamuchirwa kwega, chinangwa muupenyu, uye kuzvimirira.
MBSR yakawanikwa ichibatsira zvikuru nemuviri wezvidzidzo zvakaongororwa, zvakadaro. Yakanga yakabatanidzwa nekuwedzera kwemaitiro ehupenyu nekuchengetedzwa kwezvirwere pamwe nekudzivirirwa kwezvirwere zvekudzivirira muviri mushure mekunyanya kushungurudzika uye kuderera kunopisa kupindura. Panewo humwe hutsvakurudzo hunotsigira iyo senhare yekuderedza zviratidzo zvekuzvidya mwoyo, kuzvidya mwoyo, kuora mwoyo, uye kunyange kushaya hope. Zvisinei, vanhu vazhinji vanowana MBSR kuti ive yakaoma kukuita, uye chirongwa cheBMSR chairo chinotora vhiki masere kana zvichipesana nepurogiramu yezuva rekudzidzisa ye TM, saka izvi zvingaita kuti kufungisisa kudarika kuve kwakanyanya, kunowanikwa kune vanhu vakawanda . Zvichienderana nekuwanda kwekutsvakurudza kwakaitwa paT TM, zvinoratidza chivimbiso chikuru, asi kutsvakurudza kwakawanda kunofanira kuitwa, maererano nevakawanda vezvepfungwa, kuitira kuti tikwanise kuziva zvakawanda pamusoro peiyo inogona kubatsira uye inoshanda.
Kune dzimwe nzira dzekufungisisa dziri nyore dzakadai sekugara wakanyarara ne aromatherapy uye kuisa pfungwa pakunzwa kunhuhwira-maitiro ekufunga-kubva pakufungisisa-kana kugara zvinyararire mukushambidza uye kuisa pfungwa pamanzwiro epanyama-zvakare kufunga-kubva-asi aya marudzi okufungisisa havana kunyanya kudzidza zvakanyanya, saka zvakaoma kuzvienzanisa nemhando dzakakurumbira dze TM uye yekutanga MBSR. Zvisinei, vanhu vazhinji vanozviona kuti zvinobatsira, uye zvizhinji zvekubatsira kwekufungisisa zvinogona kufungidzirwa kushanda, saka kana TM isingabvunzi, kune dzimwe nzira dzakawanda dzekufungisisa dzinofanira kuedzwa musati masiya pfungwa yekufungisisa zvachose.
Kutsvakurudza pamusoro peBatsiro reTranscendental Meditation
Kufungisisa kweTranscendental kwakabatanidzwa nehuwandu hwakawanda hwehutano hwepfungwa uye mumuviri. Zvimwe zvepamusoro zvinobatsira zvakabatana nekushanda kwehuropi, hutano hwemwoyo, uye, hongu, kushungurudzika kwepfungwa nekuzorodzwa kwekuzvidya mwoyo. Uyezve, yakawanikwa ichibatsira pakuora mwoyo, kusuruvara, kupindwa muropa kwehutano, post-traumatic stress disorder , kucherechedza-kukanganisika kwepfungwa, autism spectrum matenda, uye kunyange Alzheimer's.
Chimwe chekudzidza muna 2017 chakarongedza zvidzidzo zvemasita makumi matanhatu, zvichireva kuti yaiva chidzidzo chakaongorora tsvakurudzo dzakawanda dzakatarisa mamwe mapoka ezvidzidzo-mune zvose, uku ndiko kuongororwa kwezvidzidzo zvakawanda uye zviuru zvevatori vechikamu. Vakaona kuti, apo paiva nemamwe mashomanana akawanikwa, maitiro ose aiti TM inoshanda pakuderedza ropa. Icho uchapupu hwakasimba zvakakwana zvokuti American Heart Association inorumbidza kuti TM iongororwe muchipatara.
Imwe meta-analysis muna 2014 yakadzidza mapeji makumi emapfumbamwe ekutsvakurudza akaongorora zvidzidzo makumi mapfumbamwe nemakumi maviri nemaviri. Kuenzaniswa nemapoka ekuraira avo vakagamuchira kurapwa kwavo nguva dzose nokuda kwekuzvidya mwoyo, chidzidzo ichi chakawana kuti TM yakanga iri kubudirira mukuderedza kushushikana. Kuzvidya mwoyo nehutano ndewokuti haisi kungouya semafungiro ekupfuura, asi pane zvimwe zvechiitiko chinowanzoitika. Mhinduro dzakaratidzawo kuti zvidzidzo zvakaratidza kuderedza kuderedza kushushikana pamusoro pevhiki mbiri dzokutanga dzekuita, asi kuti izvi zvinoderedza zvingaramba zvichichengetwa makore matatu gare gare. Zvinoshamisa kuti avo vakawana hukuru hwemhando dzekunyanya kuzvidya mwoyo pakutanga kwekudzidza-avo vari mumakore makumi mapfumbamwe nemakumi matatu kusvika kune zana (100 cm percentile range), seveterans nePTSD uye vasungwa vasungwa-vakaona kuderera kukuru kwekuzvidya mwoyo, kazhinji kuderedza kushungurudzika kwavo pasi kusvika kuma 53 kusvika ku 62 nd percentile range.
Chimwe chiitiko chinonakidza chakaongorora 2015 chakatsvaga migumisiro ye TM pavadzidzi vekusekondari uye yakaona kuti yakashanda kwete kwete chete kunetseka kwavo, asi basa ravo rezvidzidzo zvakare. Kunyanya kunyanya, boka revapfumbamwe vanoita basa re TM rinonzi "Quiet Time," kwavakaita TM kwemaminitsi gumi nemashanu pazuva. Pashure pemwedzi inoverengeka purogiramu, vechidiki vakawana zvakanyanya pakugadzikana uye kuderera pane kuzvidya mwoyo. Avo avo vakapedza nguva yakawanda mukurudzi urwu rwekufungisisa vakawana kukura kukuru mukuzvidya mwoyo. Kakawanda, boka iri rakati vakawana kurara kwakanakisisa, mufaro mukuru, uye kuzvivimba zvakare.
Nzira dzekudzidza Transcendental Kufungisisa
Maererano nehurumende yeTranscendental Meditation website, inotungamirirwa ne TM-based nonprofit, TM inofanira kudzidziswa mumazuva mana akatevedzana nemumwe mudzidzisi weM TM. (Izvi zvinogona kubatsira zvikuru, asiwo zvingabhadhara.) Nokuti kutsvakurudza kuri TM kunonyanya kunobva pamhando yeitiro inodzidziswa nenzira iyi, zvakanakira zvinoratidzwa mukutsvakurudza zvingangodaro zvichienderana nekudzidza tsika nemudzidzisi anonyatsozivikanwa kuburikidza nenzira iyi. Uye, zvimwe zvakafanana ne yoga, nzira yekudzidza kubva kune murairidzi wepamusoro nekudzidza kubva mubhuku zvinoreva kuti iwe ungasaziva kana iwe uri kuzviita zvakanaka. Iwe unogona kunge usina nyanzvi imomo yekugadzirisa tsika yako, asi iwe unogona kunge uchiri kuwana zvikomborero. Mapoka eTM achakutaurirawo kuti zvakakosha zvakapiwa mantra, uye kuti haukwanise kugovana mantra yako nemunhu chero upi zvawo kana kuti zvichange zvisingabatsiri. Izvi zvakajeka zvikuru zvakaoma kutsvakurudza, naizvozvo iwe unofanira kuzvisarudzira iwe kana iwe uchibvumirana.
Izvo zvinotaurwa, kune mabhuku akawanda anozivikanwa uye mavhidhiyo anogona kudzidzisa nzira dzeM TM, nevanhu vakawanda vachiti vakawana zviitiko zvinonakidza kubva mumitemo vakadzidza nenzira iyi. Kana kudzidza kubva kumurayiridzi akakurumbira isiri urongwa hwako ikozvino, zvinenge zvichigoneka kudzidza zvakakwana pamusoro peT TM kuti uve netsika inobatsira. Iwe unogona nguva dzose kutanga zvishoma uye kudzidza TM kuburikidza nebhuku, video, kana ino, uye wedzera pane zvaunoita munguva yemberi nekushanda nemudzidzisi kana iwe uchifunga kuti zvakakosha.
> Sources:
> Bata, Adhamu. (2015). Kufungisisa-Kutsika Kushungurudzika Kwepfungwa uye Transcendental Kufungisisa: Izvino State Research. Zvinyorwa zveUtsva-Centered Research and Reviews, Vol 2 , Iss 2, Pp 64-68.
> Ooi, Soo Liang; Giovino, Melisa; Pak, Sok Cheon. (2017). Kudzokorora: Transcendental kufungisisa kwekuderedza kushanda kweropa: Mhedziso yekuongororwa kwakagadziriswa uye meta-kuongorora. Mishonga Inobatsira Mukurapa, 34 : 26-34.
> Orme-Johnson, David W .; Barnes, Vernon A .. (2014). Migumisiro yeTranscendental Meditation Technique pamusoro Pemaitiro Kuzvidya Mwoyo: Meta-Kuongororwa kweRandomized Controled Trials. Nyaya YezveMamwe Mamwe & Mishonga Inobatanidza, 20 (5): 330-341.
> Wendt, Staci; Hipps, Jerry; Abhuramu, Allan; Grant, Jamie; Valosek, Laurent; Nidich, Sanford. (2015). Kudzidzira kudarika kwekufungisisa mune zvikoro zvepamusoro: Ukama hwehupenyu uye kubudirira mune zvidzidzo pakati pevadzidzi. Academic Journal Contemporary School Psychology, Vol 19 (4), 312-319.