Umboni ndi wotsimikizika: kusinkhasinkha kungachiritse osati mzimu wokha, komanso thupi lathu. Zimakuthandizani kulimbana ndi kubwereranso kwa kupsinjika maganizo, kupsinjika maganizo ndi zotsatira zake pa thanzi lathu. Zinatenga zaka zambiri kuti nkhani izi kuchokera ku US zifalikire padziko lonse lapansi ndikupeza othandizira ku Germany, Belgium, Great Britain, France…
Kusinkhasinkha kwagwiritsidwa ntchito bwino m'mabungwe ena azachipatala ku Europe, ngakhale akatswiri ambiri amasamala za izi, ndipo m'maiko ena - mwachitsanzo, ku Russia - ndizochepa zomwe zimadziwika za kuthekera kwake kwachipatala. Kusinkhasinkha kwa “machiritso” kunasonyeza kugwira ntchito kwake zaka makumi atatu zapitazo, pamene katswiri wa zamoyo Jon Kabat-Zinn anapanga masewero olimbitsa thupi angapo omwe anaphatikizapo njira zapadera zopumira ndi kuika maganizo pa cholinga cha “kuchepetsa kupsinjika maganizo.”
Masiku ano, akatswiri okhudzana ndi chidziwitso chamankhwala amawonjezera ku zochitika izi ntchito yozindikira za kupsinjika maganizo (malingaliro osasunthika, kutsika kwa kudzidalira), komanso kuphunzitsidwa pang'onopang'ono kuwongolera malingaliro awa: kupumula, kuvomereza mopanda chiweruziro zakukhosi ndi malingaliro ake ndi kupenyerera mmene “amasambira, monga mitambo ya m’mlengalenga.” Za mwayi womwe njira iyi ingatsegule, tinakambirana ndi wolemba wake.
Jon Kabat-Zinn ndi biologist komanso pulofesa wa zamankhwala pa yunivesite ya Massachusetts (USA). Mu 1979, anali patsogolo pa "mankhwala auzimu", woyamba kufotokozera kugwiritsa ntchito kusinkhasinkha kwamankhwala.
Psychology: Munapeza bwanji lingaliro logwiritsa ntchito njira zosinkhasinkha za Chibuda kuti muthane ndi nkhawa?
Za izi
- John Kabat-Zinn, Kulikonse Mukupita, Mulipo Kale, Transpersonal Institute Press, 2000.
John Kabat-Zinn: Mwina lingaliro limeneli linabuka monga kuyesa kosadziŵa kugwirizanitsa makolo anga. Bambo anga anali katswiri wodziwa zamoyo, ndipo mayi anga anali katswiri wojambula zithunzi koma wosadziwika. Malingaliro awo a dziko anali osiyana kwambiri, ndipo zimenezi kaŵirikaŵiri zinawalepheretsa kupeza chinenero chofala. Ngakhale ndili mwana, ndinazindikira kuti malingaliro a dziko a aliyense wa ife ndi osakwanira mwa njira yakeyake. Zonsezi zinandikakamiza kuti ndifunse mafunso okhudza chikhalidwe cha chidziwitso chathu, momwe timadziwira ndendende zonse zomwe zilipo. Apa ndi pamene chidwi changa pa sayansi chinayambira. M’zaka zanga zauphunzitsi, ndinkachita nawo miyambo ya Chibuda cha Zen, yoga, ndi karati. Ndipo chikhumbo changa chogwirizanitsa machitidwewa ndi sayansi chinakhala champhamvu kwambiri. Nditamaliza PhD yanga mu biology ya mamolekyulu, ndinaganiza zopereka moyo wanga ku projekiti yanga: kuphatikiza kusinkhasinkha kwa Chibuda - popanda chipembedzo chake - muzachipatala. Cholinga changa chinali kupanga pulogalamu yachipatala yomwe idzakhala yoyendetsedwa ndi sayansi ndi nzeru zovomerezeka kwa aliyense.
Ndipo munazichita bwanji?
Pamene ndinayamba ntchito yanga, ndinali Ph.D. mu biology, ndi PhD yochokera ku Massachusetts Institute of Technology yotchuka, komanso ntchito yabwino yazamankhwala. Izo zinali zokwanira kupeza kuwala kobiriwira. Zitadziwika kuti pulogalamu yanga inali yothandiza, ndinalandira chithandizo chambiri. Chifukwa chake pulogalamu ya Meditation-Based Based Stress Reduction (MBSR) ya masabata XNUMX idabadwa. Wophunzira aliyense amapatsidwa gawo la gulu la mlungu ndi mlungu ndi ola limodzi patsiku loyeserera kujambula zomvera kunyumba. Pang'onopang'ono, tinayamba kugwiritsa ntchito pulogalamu yathu pochiza nkhawa, mantha, zizolowezi, kukhumudwa ...
Ndi kusinkhasinkha kotani komwe mumagwiritsa ntchito pamapulogalamu anu?
Timagwiritsa ntchito machitidwe osiyanasiyana osinkhasinkha - machitidwe achikhalidwe molingana ndi njira inayake, ndi njira zaulere zambiri. Koma zonse zimachokera ku chitukuko cha kuzindikira zenizeni. Chisamaliro chamtunduwu chili pamtima pa kusinkhasinkha kwa Chibuda. Mwachidule, nditha kuwonetsa mkhalidwewu ngati kutengerapo chidwi kwanthawi yayitali - popanda kudzipenda nokha kapena zenizeni. Udindo uwu umapanga nthaka yachonde yamtendere wamalingaliro, mtendere wamalingaliro, chifundo ndi chikondi. Tikukhulupirira kuti pophunzitsa anthu kusinkhasinkha, timasunga mzimu wa njira ya Chibuda, dharma, koma panthawi imodzimodziyo timalankhula chinenero chadziko chimene aliyense angamvetse. Timapatsa otenga nawo gawo masewera olimbitsa thupi osiyanasiyana. Ndi jambulani m'maganizo a thupi (thupi scan), munthu atagona, amayang'ana pa zomverera mbali iliyonse ya izo. Pakukhala kusinkhasinkha, chidwi chimalunjikitsidwa ku zinthu zosiyanasiyana: mpweya, mawu, malingaliro, zithunzi zamaganizidwe. Timakhalanso ndi chizoloŵezi chokhala ndi chidwi chomasuka, chomwe chimatchedwanso "kukhalapo poyera" kapena "kukhala chete m'maganizo." Idaperekedwa koyamba ndi wafilosofi waku India Jiddu Krishnamurti. Pamaphunziro athu, mutha kuphunzira kusuntha mwachidwi - kuyenda ndikuchita yoga - ndikudya mosamala. Kuchita zinthu momasuka kumatithandiza kuphunzira kukhala ndi maganizo omasuka ndiponso opanda chiweruzo pa zochitika zenizeni panthaŵi iliyonse ya moyo watsiku ndi tsiku: pamene timalankhulana ndi ana ndi banja, tikagula zinthu, kuyeretsa m’nyumba, kuchita maseŵera. Ngati sitilola kuti mawu athu amkati atisokoneze, timakhala osamala ndi zonse zomwe timachita komanso zomwe timakumana nazo. Pamapeto pake, moyo pawokha umakhala chizoloŵezi cha kusinkhasinkha. Chachikulu ndichakuti musaphonye mphindi imodzi yokha ya kukhalapo kwanu, kumangomva zomwe zilipo, "pano ndi pano".
Ndi matenda ati omwe kusinkhasinkha kungathandize?
Mndandanda wa matenda oterowo ukukula nthawi zonse. Koma m'pofunikanso kuti tikutanthauza chiyani kwenikweni ponena za kuchiritsa. Kodi timachilitsidwa tikamabwezeretsa mkhalidwe wathupi womwe udalipo kale matenda kapena kuvulala? Kapena pamene tiphunzira kuvomereza mkhalidwewo monga momwe uliri, ndipo, mosasamala kanthu za mavuto, kukhala nawo ndi chitonthozo chachikulu? Kuchiritsa m'lingaliro loyamba sikutheka nthawi zonse ngakhale ndi njira zamakono zamakono. Koma tingatenge njira yachiwiri yochiritsira nthawi iliyonse tili ndi moyo. Izi ndi zomwe odwala amaphunzira kuchokera pazomwe adakumana nazo akamagwiritsa ntchito pulogalamu yathu kapena njira zina zachipatala ndi zamaganizo. Tikuchita nawo zomwe zimatchedwa mankhwala ogwira ntchito, omwe amalimbikitsa wodwalayo kuti ayambe kudziyimira pawokha njira yopita ku moyo wabwino ndi thanzi, kudalira mphamvu ya thupi yodzilamulira. Maphunziro a kusinkhasinkha ndi othandiza pa chithandizo chamankhwala chamakono.
Kuzindikira Kusinkhasinkha ku Russia
"Njira ya John Kabat-Zinn imachokera ku kafukufuku wofunika kwambiri wa sayansi pa nkhani ya neurophysiology," akutsimikizira Dmitry Shamenkov, PhD, wamkulu wa polojekiti yofufuza "Conscious Health Management".
"M'malo mwake, maphunzirowa amachokera ku ntchito za akatswiri azachipatala aku Russia monga Pavlov kapena Sechenov. Iwo anatsimikizira kufunika kwa luso la munthu losonkhezera kugwira ntchito kwa dongosolo lamanjenje lake kuti akhale ndi thanzi. Chida chofunika kwambiri cha izi, malinga ndi Kabat-Zinn, ndi zomwe zimatchedwa kuzindikira - za malingaliro athu, malingaliro, zochita - zomwe zimalola munthu kumverera bwino ndi thupi lake, zimathandiza njira za kudziletsa kwake. Ngati mudziwa luso la ntchito yotereyi pakusamalira thanzi lanu, kuphatikizapo kuchepetsa kupsinjika maganizo, kuchira kumapita mofulumira kwambiri. M'zipatala zakunja kumene amamvetsetsa kufunikira kwa njirayi, ndizotheka kukwaniritsa zotsatira zochititsa chidwi pochiza matenda ngakhale ovuta (mitsempha yamagazi ndi mtima, matenda a immunological ndi matenda a metabolic monga shuga mellitus). Tsoka ilo, njirayi ndi yachilendo kwa mankhwala aku Russia: lero ndikudziwa ntchito imodzi yokha yopanga malo ochepetsera nkhawa ku Moscow. "
Ndemanga ya Andrei Konchalovsky
Kusinkhasinkha m'malingaliro mwanga ndi chinthu chofunikira kwambiri, chifukwa ndi gawo la njira yopita kumlingo wapamwamba wauzimu wamunthu. Kusinkhasinkha, lingaliro lofunikira ndi "kukhazikika", mukazimitsa pang'onopang'ono dziko lakunja kwa inu, lowetsani dziko lapaderali. Koma n’zosatheka kulowamo mwa kukhala ndi maso otseka. Chifukwa chake mutha kukhala kwa ola limodzi kapena awiri - ndikuganiza mosalekeza: "Nditani pambuyo pake, mawa kapena chaka?" Krishnamurti adalankhula za malingaliro ochezera. Ubongo wathu ukucheza - umakhala wokonzedwa bwino, umapanga malingaliro nthawi zonse. Kupatula lingaliro, kuyesetsa kwakukulu kwa chifuniro kumafunika. Ichi ndi pachimake cha kudziletsa. Ndipo ndimasirira omwe angathe kuchita. Chifukwa sindinachidziwe ndekha - ndikudumphira m'macheza opusa a muubongo!
M'malo mwake, mumapereka njira yatsopano ku matendawa ndi wodwalayo?
Inde, mu chithandizo timayika patsogolo mfundo za chisamaliro ndi chisamaliro, zomwe zimagwirizana kwathunthu ndi mfundo za Hippocrates. Anali malamulo awa a makhalidwe achipatala omwe anayala maziko a mankhwala amakono. Koma posachedwapa, nthawi zambiri amaiwala, chifukwa madokotala amakakamizika kuwona odwala ambiri momwe angathere pa tsiku lawo la ntchito.
Kodi mwaonapo ubwino wosinkhasinkha?
Ndi okhawo amene amachita izo okha angaphunzitse ena kusinkhasinkha ndi kuzindikira. Kusinkhasinkha kwasintha moyo wanga. Ndikanakhala kuti sindinayambe kusinkhasinkha ndili ndi zaka 22, sindikudziwa ngati ndikanakhala ndi moyo lero. Kusinkhasinkha kunandithandiza kugwirizana pakati pa mbali zosiyanasiyana za moyo wanga ndi umunthu wanga, kunandipatsa yankho ku funso lakuti: “Kodi ndingabweretse chiyani ku dziko? Sindikudziwa china chabwino kuposa kusinkhasinkha kutithandiza kuti tidzizindikire tokha pakali pano m'miyoyo yathu ndi maubwenzi - ngakhale zingakhale zovuta bwanji nthawi zina. Chidziwitso chokha ndi chophweka, koma n'zovuta kukwaniritsa. Ndi ntchito yovuta, koma ndi chiyani chinanso chomwe tapangidwira? Kusagwira ntchito imeneyi kumatanthauza kuphonya zakuya ndi zosangalatsa kwambiri m'moyo wathu. Ndikosavuta kusochera pakumangika kwa malingaliro anu, kusochera m'chikhumbo chokhala bwino kapena kukhala pamalo ena - ndikusiya kuzindikira kufunikira kwa mphindi ino.
Zikuwonekeratu kuti kusinkhasinkha ndi njira yamoyo komanso yoteteza kuposa mankhwala ...
Ayi, sindinanene mwangozi kuti machiritso a kusinkhasinkha atsimikiziridwa mokwanira - sizingaganizidwe ngati chithandizo mwachikale cha mawu. Zoonadi, kusinkhasinkha kumakhala ndi zotsatira zodzitetezera: podzizoloŵera kumvetsera maganizo anu, zimakhala zosavuta kumva kuti chinachake sichili bwino m'thupi. Kuphatikiza apo, kusinkhasinkha kumalimbitsa chitetezo chamthupi ndipo kumatipatsa kuthekera kokumana ndi mphindi iliyonse ya moyo wathu. Tikakhala ndi thanzi labwino lakuthupi ndi m'maganizo, timapirira bwino kupsinjika ndi kukana njira zamatenda komanso timachira msanga. Ndikakamba za kusinkhasinkha, ndikutanthauza kukhala ndi thanzi labwino m'moyo wonse, ndipo zolinga za munthu zimasintha pamlingo uliwonse wa moyo…
Kodi pali contraindications kusinkhasinkha?
Payekha, ndinganene kuti ayi, koma anzanga amandilangiza kuti tisamaganizire ngati tikuvutika maganizo kwambiri. Amakhulupirira kuti ikhoza kulimbikitsa njira imodzi ya kukhumudwa - "kutafuna" maganizo okhumudwa. Malingaliro anga, vuto lalikulu ndilolimbikitsa. Ngati ili yofooka, ndiye kuti kusinkhasinkha kwamaganizo kumakhala kovuta kuchita. Kupatula apo, pamafunika kusintha kwakukulu m'moyo: munthu sayenera kupatula nthawi yochita masewera olimbitsa thupi, komanso kuphunzitsa kuzindikira m'moyo watsiku ndi tsiku.
Ngati kusinkhasinkha kumathandizadi, n’chifukwa chiyani sikugwiritsidwa ntchito m’zachipatala ndiponso m’chipatala?
Kusinkhasinkha kumagwiritsidwa ntchito, ndipo mofala kwambiri! Zipatala ndi zipatala zoposa 250 padziko lonse lapansi zimapereka mapulogalamu ochepetsera kupsinjika mwa kusinkhasinkha, ndipo chiwerengerocho chikukula chaka chilichonse. Njira zosinkhasinkha zikugwiritsidwa ntchito kwambiri m'mayiko ambiri a ku Ulaya. Zakhala zikugwiritsidwa ntchito ngati mankhwala kwa zaka zambiri, ndipo posachedwapa akatswiri a maganizo ayambanso kuchita nawo chidwi. Masiku ano, njirayi imaphunzitsidwa m'madipatimenti azachipatala amayunivesite otchuka monga Stanford ndi Harvard. Ndipo ine ndikutsimikiza ichi ndi chiyambi chabe.
* Kafukufuku adayamba (kuyambira 1979) ndipo akupitilira lero ndi asayansi ku University of Massachusetts Stress Reduction Clinic ku USA (lero Center for Mindfulness in Medicine, Health Care and Society): www.umassmed.edu