Kusamala ngati gwero ndi mutu wamakono. Mazana a nkhani zaperekedwa ku kulingalira, ndipo njira zosinkhasinkha zimatchulidwa ngati njira yatsopano yothetsera kupsinjika maganizo ndi kuchotsa mavuto. Kodi kulingalira kungathandize bwanji? Katswiri wa zamaganizo Anastasia Gosteva akufotokoza.
Chiphunzitso chilichonse cha filosofi chomwe mungatenge, nthawi zonse pamakhala kuganiza kuti malingaliro ndi thupi ndi zinthu ziwiri zosiyana kwambiri, zomwe zimasiyanitsidwa. Komabe, m’zaka za m’ma 1980, katswiri wa zamoyo Jon Kabat-Zinn, pulofesa wa pa yunivesite ya Massachusetts yemwenso ankachita Zen ndi Vipassana, anapereka lingaliro lakuti agwiritse ntchito kulingalira, mtundu wa kusinkhasinkha kwa Chibuda, kaamba ka zifuno zachipatala. M’mawu ena, kusonkhezera thupi mothandizidwa ndi maganizo.
Njirayi idatchedwa Mindfulness-Based Stress Reduction ndipo idawoneka yothandiza mwachangu. Zinapezekanso kuti mchitidwewu umathandiza ndi zowawa zosatha, kukhumudwa, ndi zovuta zina - ngakhale mankhwala alibe mphamvu.
"Zofukufuku za sayansi m'zaka makumi angapo zapitazi zathandizira kupambana kwachipambano, zomwe zinatsimikizira kuti kusinkhasinkha kumasintha mapangidwe a ubongo omwe amagwirizanitsidwa ndi chidwi, kuphunzira ndi kuwongolera maganizo, kumapangitsa kuti ubongo ugwire bwino ntchito ndikuwonjezera chitetezo," akutero katswiri wa zamaganizo ndi mphunzitsi. Anastasia Gosteva
Komabe, izi sizokhudza kusinkhasinkha kulikonse. Ngakhale kuti mawu oti "kuganizira mozama" amaphatikiza njira zosiyanasiyana, ali ndi mfundo imodzi yofanana, yomwe inapangidwa ndi Jon Kabat-Zinn m'buku la "The Practice of Meditation": timayika chidwi chathu pakali pano ku zomverera, malingaliro, malingaliro, pamene. ndife omasuka ndipo sitiganiza zongoganiza za phindu (monga "lingaliro loyipa bwanji" kapena "malingaliro osasangalatsa").
Kodi ntchito?
Nthawi zambiri, mchitidwe wa mindfulness (mindfulness) amalengezedwa ngati "mapiritsi a chilichonse": amati adzathetsa mavuto onse, kuthetsa nkhawa, phobias, kuvutika maganizo, tidzapeza zambiri, kukonza maubwenzi - ndipo zonsezi mu maola awiri a makalasi. .
"Pamenepa, ndi bwino kuganizira: kodi izi zingatheke? Anastasia Gosteva akuchenjeza. Nchiyani chomwe chikuyambitsa kupsinjika kwamakono? Kuthamanga kwakukulu kwa chidziwitso kumagwera pa iye, zomwe zimatengera chidwi chake, alibe nthawi yopuma, kukhala yekha ndi iyemwini. Iye samamva thupi lake, sadziwa za momwe akumvera. Iye saona kuti maganizo olakwika amangozungulira m’mutu mwake. Kuchita zinthu mwanzeru kumatithandiza kuti tiyambe kuona mmene timakhalira. Ndi chiyani ndi thupi lathu, ndi lamoyo bwanji? Kodi timapanga bwanji maubale? Zimakuthandizani kuti muziganizira za inu nokha komanso moyo wanu wabwino.”
Kodi ndi chiyani?
Ndipo kunena za bata, zimadza pamene tiphunzira kuzindikira malingaliro athu. Zimenezi zimathandiza kuti tisamachite zinthu mopupuluma, osati kuchita zinthu mwachisawawa ndi zimene zikuchitika.
Ngakhale ngati sitingathe kusintha zinthu, tingasinthe mmene timachitira zinthuzo n’kusiya kukhala anthu opanda mphamvu.
“Tikhoza kusankha kukhala odekha kapena oda nkhaŵa,” akufotokoza motero katswiri wa zamaganizo. Mutha kuyang'ana machitidwe oganiza ngati njira yobwezeretsanso moyo wanu. Kaŵirikaŵiri timadzimva kukhala olanda mikhalidwe imene sitingathe kuisintha, ndipo zimenezi zimadzetsa kudziona kuti ndife opanda chochita.
"Viktor Frankl adanena kuti nthawi zonse pamakhala kusiyana pakati pa kusonkhezera ndi kuyankha. Ndipo mu kusiyana uku pali ufulu wathu, "anapitiriza Anastasia Gosteva. "Mchitidwe wolingalira umatiphunzitsa kupanga kusiyana kumeneku. Ngakhale ngati sitingathe kusintha mikhalidwe yovuta, tingathe kusintha mmene timachitira zinthu. Ndiyeno timasiya kukhala ozunzidwa opanda mphamvu ndikukhala akuluakulu omwe amatha kudziwa moyo wawo.
Kodi kuphunzira?
Kodi n'zotheka kuphunzira mchitidwe wa mindfulness kuchokera m'mabuku panokha? Muyenerabe kuphunzira ndi mphunzitsi, katswiri wa zamaganizo ndi wotsimikiza: "Chitsanzo chophweka. M'kalasi, ndiyenera kupanga kaimidwe koyenera kwa ophunzira. Ndikupempha anthu kuti apumule ndikuwongola misana yawo. Koma ambiri amakhalabe chitagwada, ngakhale iwowo akutsimikiza kuti akukhala ndi msana wowongoka! Izi ndi zomangira zomwe zimagwirizanitsidwa ndi zomverera zosawoneka zomwe ife sitiziwona. Kuyeserera ndi aphunzitsi kumakupatsani malingaliro oyenera. ”
Njira zoyambira zitha kuphunziridwa mumsonkhano watsiku limodzi. Koma pakuchita zodziyimira pawokha, mafunso amabuka, ndipo ndi bwino pakakhala wina woti awafunse. Choncho, ndi bwino kupita ku mapulogalamu a masabata 6-8, kumene kamodzi pa sabata, kukumana ndi mphunzitsi payekha, osati mwa mawonekedwe a webinar, mukhoza kufotokoza zomwe zimakhala zosamvetsetseka.
Anastasia Gosteva amakhulupirira kuti aphunzitsi okhawo omwe ali ndi maphunziro a zamaganizo, zachipatala kapena zamaphunziro ndi ma dipuloma oyenerera ayenera kudaliridwa. Ndi bwinonso kudziwa ngati wakhala akusinkhasinkha kwa nthawi yaitali, aphunzitsi ake ndi ndani, komanso ngati ali ndi webusaitiyi. Muyenera kugwira ntchito nokha nthawi zonse.
Simungathe kusinkhasinkha kwa sabata ndiyeno kupuma kwa chaka. “Kusamala m’lingaliro limeneli kuli ngati minofu,” akutero katswiri wa zamaganizo. - Kuti musinthe mokhazikika mumayendedwe a neural a muubongo, muyenera kusinkhasinkha tsiku lililonse kwa mphindi 30. Ndi njira ina yokhalira ndi moyo. "