Dzidzira kufunga mupfungwa dzakasiyana
Muitiro wekufunga unogona kuunza zvikomborero zvizhinji kumweya wako mupfungwa uye mumuviri, uyewo kune hukama hwehupenyu hwako . Kungwarira chinhu chinoshamisa chekutarisira kushungurudzika uye hukama hwakakwana nokuti hunogona kushandiswa chero nguva chero ipi zvayo uye inogona kukurumidza kuunza migumisiro inoguma. Zvinogona kutora zvishoma nekuedza-uye-kukanganisa kuisa pfungwa mupfungwa dzako muupenyu hwezuva nezuva, asi zvikomborero zvakakodzera kukosha.
Kungwarira kunogona kukukwevera kunze kwekunakisa kunoratidzika kunogona kukonzerwa nekunyanya kunetseka kwezuva nezuva, maitiro akawanda akaipa, kana tsika yekudzora . Inogona kukugadzirisa kusimba kwekutambudzika kuitira kuti iwe usanyanya kudzvinyirirwa mune ramangwana apo inokubatsira kuti ubvise kushungurudzika kwezvino. Izvi zvinogona kushandura ruzivo rwako rwekunetseka, kufara kwako kwehupenyu, uye hukama hwehukama hwako. Izvi zvinotevera kuongorora zviri nyore uye zviri nyore uye zvinogona kukuendesa kune ruzivo rwakadzika rwepfungwa muupenyu hwako hwezuva nezuva.
Kungwarira Kuedza # 1: Kufungisisa
Kufungisisa kunounza zvikomborero zvakawanda muzvakarurama uye kwave kuri imwe yenzira dzakakurumbira uye dzepamutemo dzekuita zvakanaka kwemazana emakore, saka inosvika pakurongwa kwekufunga kwekuita. Kufungisisa kunova nyore nekuita, asi hazvidi kuti zvive zvakaoma kune vanotanga. Ingowana nzvimbo yakanaka, isina zvipingamupinyi, uye unyarare pfungwa dzako.
Kungotanga nekutanga kufungisisa kwevatangi vekutanga uye iwe unokwanisa kutsvaga nzira dzakasiyana dzekufungisisa .
Kuchenjerera Kuedza muviri # 2: Deep Breathing
Ndizvozvo: kufunga kunogona kunge kwakajeka sekufema! Iwe unogona kufunga nezvekufema kwako sezvaunofamba nezvemabasa ako ezuva nezuva. Izvi zvakakodzera kune avo vanofunga kuti havana nguva yekufungisisa.
Fema kubva mudumbu rako kwete kubva pachifuva chako, uye edza kufema mukati memhino dzako uye kunze nemuromo wako. Kufunga nezvekunzwika uye rwiyo rwekufema kwako, kunyanya kana wakatsamwiswa, kunogona kugadzirisa simba uye kukubatsira kuti urambe wakagadzirirwa munguva ino. Tanga kushandisa kushandisa kupfutidzira muviri zuva rese.
Kungwarira Kuedza # 3: Kuteerera kuMimhanzi
Kuteerera kumimhanzi kune zvakawanda zvinobatsira-zvakawanda, zvechokwadi, kuti mimhanzi iri kushandiswa therapeutically mune bazi idzva remishonga inobatanidza inozivikanwa semumhanzi therapy . Icho chikamu chekuti nei kuteerera mimhanzi kuchiita basa rekufunga kukuru. Iwe unogona kutamba mutsva we-age-age music, classical music, kana imwe mhando dzenguva pfupi-tempo kuti unzwe kugadzirisa migumisiro, uye unoita kuti uve chiito mupfungwa dzako nekunyanya kutarira kunzwika nekudengenyeka kwemashoko ose, manzwiro ayo mimhanzi inounza kumusoro mukati mako, uye mamwe manzwiro ari kuitika "ikozvino" sezvaunoteerera. Kana dzimwe pfungwa dzichipinda mumusoro wako, rumbidza iwe nokuda kwekucherechedza, uye nyatsotora pfungwa yako kumashure nguva ino uye mimhanzi uri kunzwa.
Kuchenjerera Kuedza Kuita # 4: Kuchenesa Imba
Izwi rokuti "kuchenesa imba" rinoreva zvakananga (kuchenesa imba yako chaiye) pamwe chete nemufananidzi (kubvisa kubvisa "mitsipa yemanzwiro," kurega kuenda kune zvinhu izvo zvisingachagoni kushumira iwe), uye zvose zviri zviviri zvinogona kunge zvakanyanya kudzvinyirira mupfungwa !
Nemhaka yekuti clutter ine zvishomanana zvakavanzwa mari uye inogona kunge yakashata asi inonyanya kushungurudza , kuchenesa imba uye kudarika-kusungurudza sekuita basa rekufunga kunogona kuunza zvigaro zvenguva refu.
Kuunza pfungwa kune yekuchenesa, iwe kutanga unofanirwa kuchiona sechiitiko chakanakisisa, chiito chekuzviziva-uye kunzwisisa uye kusununguka kwekunetseka, kwete kungoita basa. Ipapo, sezvaunenge uchenesa, funga nezvezvauri kuita sezvauri kuita-uye hapana chimwe chinhu. Inzwa mvura yakasviba, sopu pamaoko ako sezvaunosuka ndiro; unosangana nekudengenyeka kwechivharo chekuchenesa sezvaunofukidza nzvimbo yepasi; kunakidzwa nekudziya kwekuchenesa sezvo iwe uchiipeta; unonzwa rusununguko rwekutendera kuenda kune zvinhu zvisina kugoverwa sezvaunozviisa mubhagi rezvipo.
Inogona kungonzwika zvishomanana, asi kana iwe ukaswedera kunatswa sekurovedza mupfungwa, inogona kuva imwe. Iwe unogonawo kuwedzera mimhanzi ku equation.
Kungwarira Kuedza muviri # 5: Kuchengeta Mafungiro Ako
Vakawanda vanomanikidzwa uye vakabatikana vanoona zvakaoma kurega kufunga nezvekukurumidzira kwemafungiro anomhanya mupfungwa dzavo, uye pfungwa yekugara mukufungisisa nekuchengetedza kuparadza kwepfungwa kunogona kukonzera kushungurudzika! Kana izvi zvichiita sewe iwe, basa rekufunga kwekucherechedza mafungiro ako ringangodaro kwauri. Panzvimbo pokushanda zvinopesana nezwi riri mumusoro wako, iwe unogara pasi uye "chengetedza" pfungwa dzako, pane kuti uite mazviri. Sezvaunozviona, iwe unogona kuwana pfungwa dzako zvinotyisa, uye pfungwa dzisinganyanyi kunetseka. Kana zvisingaiti, iwe unogona kubatsirwa nekutaura semunzira yekugadzirisa pfungwa idzi dzose kuitira kuti unogona kuderedza kushanda kwavo uye edza zvakare.
Kungwarira Kuedza muviri # 6: Gadzira Wako!
Iwe zvichida wava kuwana pfungwa yokuti chero basa ripi neripi rinogona kuita basa rekufunga, uye nenzira, iwe wakarurama. Kufamba , kuteerera mimhanzi , kudya chokoti , uye mamwe mabasa akawanda anogona kuva "mabasa ekufunga" kana iwe ukavaita nepfungwa yekufunga. Izvi zvinoreva kurarisa pane nguva yemazuva ano, kuisa pfungwa pamanzwiro emumuviri, kuve zvizere mune zvose zvaunoita, kurega kuenda kune pfungwa dzeramangwana kana kufunganya pamusoro pekare, uye kungova "ipapo" nezvauri kuita. Inobatsira kuita tsika yekufungisisa kana imwe chiitiko chinonyanya kufunga nezvekufunga, asi iwe unogona kuisa pfungwa kune chimwe chinhu chaunoita, uye uzviwanire iwe usina kuderedzwa uye unowedzera muitiro.
> Sources:
> Chiesa A, Serretti A. Mindfulness-based stress stress kuderedza kushungurudzika kwevanhu vakagwinya: kuongorora uye meta-analysis. Nhoroondo yeMamwe Mamwe uye Mishonga Inobatanidza 2009; 15 (5): 593-600.
> Khoury B, Sharma M, Rush SE, Fournier C. Mindfulness-based stress stress for people healthy: A meta-analysis. Nhoroondo yePsychosomatic Research . 2015; 78 (6): 519-528. doi: 10.1016 / j.jpsychores.2015.03.009.