Iyo Inobata Sei Pfungwa Dzako neMuviri
Kune zvinhu zvakasiyana-siyana izvo vanhu vanogona kuita kuti vachinje nyika dzavo dzekuziva , kubva pakuita maitiro ekutenda kushandiswa kwemishonga inoshandiswa kwepfungwa kunotora pasi. Kunyange zvazvo dzimwe nzira, sekushandisa zvinodhaka, zvinogona kuva zvinokuvadza, vamwe, kusanganisira hypnosis, kurara uye kufungisisa, kunogona kuva nekunaka kwehutano. Kufungisisa ihwowo ruzivo-ruzivo rwekuchinja rwakaratidzwa kuva nehuwandu hwezvibatsiro pane hukama hwepfungwa.
Chii Chaizvo Chaizvo Kufungisisa?
Kufungisisa kunogona kurondedzerwa semagadzirirwo emagadzirirwo anoitirwa kukurudzira huwandu hwekuziva nekunyatsocherechedza.
Zvimwe zvinhu zvinokosha kuti uzive nezvekufungisisa:
- Kufungisisa kwave kuchiitwa mumitambo pasi rose kwezviuru zvemakore
- Pedyo nechitendero chose, kusanganisira Buddhism, Hinduism, ChiKristu, ChiJudha, neIslam, ine tsika yekushandura mafungiro
- Kunyange zvazvo kufungisisa kunowanzoshandiswa kune zvinangwa zvechitendero, vanhu vazhinji vanozviita zvisingatauri pane zvechitendero kana zvekunamata
- Kufungisisa kunogonawo kushandiswa senzira yepfungwa
- Ikoko kune mhando dzakawanda dzakasiyana dzekufungisisa
Mitemo yekufungisisa
Kufungisisa kunogona kutora mhando dzakasiyana-siyana, asi kune miviri miviri mikuru: kufungisisa nekufungisisa.
Ndezvipi mafungiro maviri aya okufungisisa akasiyana?
- Mukufungisisa zvakanyanyisa, unoisa pfungwa dzako pane chimwe chinhu paunenge uchigadzirisa zvinhu zvose zvakakupoteredza. Chinangwa ndechokuwana chero chii chaunenge uchitarisa, kana chiri mweya wako, shoko rimwechete kana mantra, kuitira kuti usvike kune yakakwirira yekuva.
- Kunyatsofungisisa kufungisisa kunosanganisira, pakati pevamwe, zvose kufunga-based stress stress (MBSR) uye pfungwa-based based cognitive therapy (MBCT). Kungwarira kunogona kutarisa nyaya dzakasiyana-siyana, dzakadai sokuora mwoyo, zvinoreva kuti chinangwa chayo chinogona kusiyanisa kubva pakuedza kuita. Zvose, zvinosanganisira kuziva uye kubatanidzwa munguva ino uye kuzviita wakazaruka, unoziva uye unogamuchira.
Migumisiro uye Zvipo Zvokufungisisa
Kutsvakurudza kwakaratidza kuti kufungisisa kunogona kuva nemigumisiro yepanyama uye yepfungwa. Zvimwe zvezvakanaka zvehupenyu zvinosanganisira kushandiswa kwemamiriro ekumanikidzwa, kupera kwepfuuriro, kuderera kwemoyo wemwoyo, kuchinja muhutano hwemagetsi uye kuderedzwa mupfungwa.
Mimwe yemamwe mafungiro epfungwa, manzwiro, uye mararamiro anobatsira kufungisisa anosanganisira:
- Kuwedzera kuzviziva
- Unyanzvi huri nani hwekutarisira pfungwa
- Kuvandudza mafungiro ehupenyu
- Kutungamirirwa kwakanakisisa kwezviratidzo zvemamiriro ezvinhu kusanganisira kushungurudzika kwepfungwa, kuora mwoyo, kukanganisika kwekurara, nyaya dzinorwadza uye kuwedzerwa kweropa
- Kuvandudza mukushanda nekuyeuka nekudzivirira kwemhepo
- Kuchinja mune zvakasiyana-siyana zvekucherechedza
Kuziva kunowanzofananidzwa nehova, kuchinja uye kuchinja zvakanaka sezvo ichipfuura nepasi. Kufungisisa ndeimwe nzira yekufunga yekushandura nzira yerwizi urwu, uyezve, kuchinja maonero aunoona nekuita kune nyika yakakupoteredza. Kunyange zvazvo nyanzvi dzichiri kunyatsonzwisisa kunyatsofungisisa kushandiswa kwekufungisisa, tsvakurudzo yakaratidza zvakajeka kuti nzira yekufungisisa inogona kuva nehuwandu hwezvakanaka pane hutano hutano uye hukama hwepfungwa.
Sources:
> Goyal M, Singh S, Sibinga EMS, et al. Mifungiro Yokufungisisa yeMagariro Epfungwa Nezvakanaka [Internet]. Rockville (MD): Sangano rekutsvakurudza kwehutano nehutano (US); 2014 Jan. (Kuenzanisa Kubudirira Kuongorora, Nha. 124.)
Hockenbury, DH & Hockenbury, SE (2007). Kuziva Psychology. New York: Worth Worth Publishers.
Mayo Clinic (2014). Kufungisisa: Nzira Iri Nyore, Yakakurumidza Kuderedza Kudzvinyirira. http://www.mayoclinic.org/healthy-living/stress-management/in-depth/meditation/art-20045858
Shapiro, SL, Schwartz, GER, & Santerre, C. (2002). Kufungisisa uye Zvakanaka Psychology. MuCh Snyder & SJ Lopez (Eds.), Handbook of Positive Psychology . New York: Oxford University Press.
Xu, J., Vik, A., Groote, IR, Lagopoulos, J., Holen, A., Ellingsen, O., Haberg, AK, & Davanger, S. (2014). Kuchengetedza Nondirective Kunobata Nenzira Yakatarisana Nzvimbo uye Nzvimbo Dzakabatanidza Nechirangaridzo Chekudzoka uye Emotional P kutarisa. Mitsva muvanhu Neuroscience, 8 (86) , doi: 10.3389 / fnhum.2014.00086