Kuyini Ukuzindla? Inhloso, Izinhlobo & Nezinzuzo

Ukuzindla kuyisenzo lapho ugxilisa khona ingqondo yakho entweni ethile, umcabango, noma umsebenzi ukuze uqeqeshe ukunakwa kwakho nokuqwashisa kwakho. Kucabange njengokuzivocavoca okumnene kwengqondo yakho, okukusiza ukuthi uthuthukise ukucaca okukhulu, ukulinganisela kwemizwa, nokuthula kwangaphakathi. Lesi senzo sasendulo sisetshenziswe izinkulungwane zeminyaka futhi manje sisekelwa yisayensi yesimanje ngenxa yezinzuzo zayo ezivelele empilweni yengqondo neyomzimba.

Kuyini ukuzindla?

Ukuzindla kumane nje kuyisenzo sokuqeqesha ingqondo yakho ukuthi igxile futhi iqondise kabusha imicabango yakho. Kuhilela ukuhlala buthule futhi unake umoya wakho, igama, ibinzana, noma ngisho nemizwa emzimbeni wakho. Umgomo awukona ukuqeda imicabango ngokuphelele, kodwa kunalokho ukuyibuka ngaphandle kokwahlulela futhi ubuyisele ngobumnene ukunakwa kwakho endaweni yakho yokugxila ekhethiwe.

Ngesikhathi sokuzindla, uthuthukisa lokho ochwepheshe abakubiza ngokuthi “ukuqwashisa okucabangayo.” Lokhu kusho ukuba ngcono ngemicabango yakho, imizwa, kanye nendawo okuzungezile ngalesi sikhathi. Ufunda ukuhlehla engxoxweni eqhubekayo engqondweni yakho futhi udale umuzwa wokuzola kwangaphakathi nokucaca.

Abantu abaningi bacabanga ukuthi ukuzindla kudinga ukuhlala endaweni ethile amahora amaningi, kodwa lokho akulona iqiniso. Ungazindla imizuzu embalwa nje ngesikhathi, futhi ziningi izindlela ezahlukene ongazama ngazo. Okubalulekile ukuthola okusebenzela wena kahle kakhulu futhi uzijwayeze njalo.

Kungani ukuzindla kwenziwa?

Abantu bazijwayeza ukuzindla ngezizathu eziningi ezihlukene, futhi izinzuzo zidlulela ngale kokuzilibazisa nje. Ucwaningo lubonisa ukuthi ukuzindla njalo kungathuthukisa kakhulu inhlalakahle yakho yengqondo, yomzwelo, neyomzimba. Kufana nokunika ingqondo yakho ikhefu elidingeka kakhulu ekucindezelekeni okuqhubekayo nezidingo zempilo yansuku zonke.

Izizathu ezivame kakhulu zokuthi abantu baqale ukuzindla zihlanganisa ukunciphisa ukucindezeleka, ukuphatha ukukhathazeka, ukuthuthukisa ukugxila, nokuthola ukulinganisela okukhulu ngokomzwelo. Abantu abaningi futhi basebenzisa ukuzindla ukusiza ngezinkinga zokulala, ubuhlungu obungapheli, noma ukuthuthukisa nje umuzwa ojulile wokuzazi nokukhula komuntu siqu.

Nazi ezinye zezizathu ezibalulekile zokuthi kungani ukuzindla kungaba usizo olukhulu kuwe:

• Kunciphisa amahomoni okucindezeleka njenge-cortisol emzimbeni wakho
• Kusiza ukuphatha izimpawu zokukhathazeka nokucindezeleka
• Kuthuthukisa ukugxila nobude besikhathi sokunaka
• Kuthuthukisa ukulawulwa kwemizwa nokuqina
• Kusekela ikhwalithi yokulala engcono
• Kungasiza ukwehlisa umfutho wegazi
• Kuqinisa ukusebenza kwamasosha omzimba
• Kukhuthaza imizwa yobubele nokuqonda
• Kwandisa ukuzazi nokucabanga

Okwenza kugqugquzele kakhulu ukuthi akudingeki uzindle iminyaka eminingi ukuze ubone izinzuzo. Abantu abaningi baqaphela izinguquko ezinhle emazingeni abo okucindezeleka kanye nenhlalakahle yonke phakathi namasonto ambalwa nje okuzijwayeza njalo.

Ziziphi izinhlobo ezahlukene zokuzindla?

Kunezindlela eziningi ezahlukene zokuzindla, futhi ukuthola eyodwa ekufanele kuyingxenye yohambo. Uhlobo ngalunye lunendlela yalo yokusondela nokugxila, ngakho ungase ufune ukuzama eziningana ukuze ubone ukuthi yini ekuthintayo. Khumbula, akukho ndlela “engalungile” yokuzindla uma nje wenza umzamo wokuzijwayeza.

Nazi ezinye zezitayela zokuzindla ezithandwa kakhulu nezifinyelelekayo ongazihlola:

• Ukuzindla ngokucophelela: Gxila ekubeni khona futhi uqaphele imicabango nemizwa yakho ngaphandle kokwahlulela
• Ukuzindla ngokuphefumula: Gxila ekuphefumuleni kwakho njengoba kungena futhi kuphuma ngokwemvelo
• Ukuzindla ngokuhlola umzimba: Gxila ngendlela ehlelekile ezingxenyeni ezahlukene zomzimba wakho ukuze ukhulule ukungezwani
• Ukuzindla ngomusa: Thuthukisa imizwa yobubele nothando ngakuwe nakwabanye
• Ukuzindla ngokuhamba: Prakthiza ukucophelela ngenkathi uhamba kancane futhi ngamabomu
• Ukuzindla okuqondisiwe: Landela imiyalelo eqoshiwe noma izinhlelo zokusebenza
• Ukuzindla nge-mantra: Phinda igama noma ibinzana ukuze usize ukugxilisa ingqondo yakho
• Ukuzindla kwe-Zen: Hlala buthule futhi ubuke imicabango yakho ngaphandle kokunamathisela

Ngayinye yalezi zindlela inikeza izinzuzo ezihlukile, futhi ungase uthole ukuthi izinhlobo ezihlukene zisebenza kangcono kuwe ngezikhathi ezihlukene. Okubalulekile ukuqala ngalokho okuzizwa ukhululekile ngakho futhi uhlole kancane ezinye izindlela njengoba uthola okuhlangenwe nakho okwengeziwe.

Ungalungela kanjani umkhuba wakho wokuzindla?

Ukulungela ukuzindla akudingi imishini ekhethekile noma amalungiselelo ayinkimbinkimbi. Ubuhle bokuzindla bulula, futhi ungaqala ngezinyathelo ezimbalwa eziyisisekelo zokudala indawo esekelayo yomkhuba wakho.

Okokuqala, khetha indawo ethule lapho ungeke uphazanyiswe khona. Lokhu kungaba ekhoneni lekamelo lakho lokulala, endaweni egumbini lakho lokuphumula, noma ngaphandle emvelweni. Indawo akudingeki ibe yiyo yonke, nje indawo ozizwa ukhululekile kuyo futhi unganciphisa iziphazamiso.

Nawa amanye amasu alusizo okuzilungiselela angathuthukisa ulwazi lwakho lokuzindla:

Thola indawo yokuhlala enethezekile esihlalweni noma emcamelweni

Vala ifoni yakho noma uyifake kumodi yendiza

Setha isikhathi esithambile ngobude bokuzindla obufunayo

Gqoka izingubo ezinethezekile, ezixegayo

Yiba nengubo eduze uma uvame ukubanda

Khetha isikhathi sosuku esiqhubekayo sokuzijwayeza kwakho

Qala ngemizuzu engu-5-10 nje uma usaqala

Khumbula, ukuqhubeka kubaluleke kakhulu kunobude. Kungcono ukuzindla imizuzu emi-5 nsuku zonke kunemizuzu engama-30 kanye ngesonto. Njengoba uthuthukisa umkhuba wakho, ungalikhulisa kancane kancane isikhathi uma ufisa.

Ungakuzindla kanjani ngempumelelo?

Ukufunda ukuzindla ngempumelelo kufana nokufunda noma iyiphi ikhono elisha - kuthatha ukubekezela, ukuzijwayeza, nokuzwelana. Into ebaluleke kakhulu okufanele uyikhumbule ukuthi akukho okunjalo ngeseshini yokuzindla "ephelele". Umqondo wakho uzulahleka, futhi lokho kujwayelekile futhi kulindelekile.

Uma usulungele ukuqala, hlala kahle nomgogodla wakho uqonde kodwa ungaqini. Vala amehlo akho noma uthambise ukubuka kwakho phansi. Qala ngokuphefumula okujulile okumbalwa ukusiza umzimba wakho uphumule, bese uvumela ukuphefumula kwakho kubuyele esigcawini sako esivamile.

Nasi indlela elula yesinyathelo ngesinyathelo yokukusiza ukuthi uqale:

1. Hlala endaweni oyikhethile bese uvala amehlo akho
2. Phefumula kathathu okujulile ukusiza umzimba wakho uphumule
3. Qala ukugxila ekuphefumuleni kwakho kwemvelo noma entweni oyikhethile yokuzindla
4. Lapho umqondo wakho uzulahleka, qaphela ngobumnene ngaphandle kokwahlulela
5. Qondisa kabusha ukunaka kwakho endaweni yakho yokugxila
6. Qhubeka nale nqubo ngesikhathi sakho sokuzindla
7. Qeda ngokuthatha isikhashana ukwazisa umkhuba wakho

Okubalulekile ukuba mnene kuwe lapho umqondo wakho uzula. Esikhundleni sokucasuka, cabanga ngakho njengokuziqeqesha imisipha yakho yokuqwashisa. Njalo uma uqaphela ukuthi umqondo wakho uyazulazula futhi uwubuyise, empeleni uqinisa ikhono lakho lokugxila nokuba khona.

Ziyini izinzuzo zokuzindla njalo?

Umkhuba wokuzindla njalo ungaguqula impilo yakho ngezindlela ezijulile, othinta yonke into kusukela ezingeni lakho lokucindezeleka kuya ebudlelwaneni bakho. Ucwaningo lwesayensi lubhale izinzuzo eziningi ezenzeka uma wenza ukuzindla kube yingxenye eqhubekayo yomkhuba wakho.

Izinzuzo zengqondo nezingokomzwelo zokuzindla zifanele ukuqashelwa. Ungase uthole ukuthi usabela ezimweni eziyinselele ngokuzola nokucaca okukhulu. Ikhono lakho lokugxila liyathuthuka, futhi ungase uqaphele ukuthi awusabeli kakhulu ezingcindezi zansuku zonke futhi uqine kakhulu lapho ubhekene nobunzima.

Nazi ezinye zezinzuzo ezibaluleke kakhulu ongazilindela emkhubeni wokuzindla njalo:

• Ukunciphisa ukucindezeleka: Ukwehla kwamazinga e-cortisol nokuthuthukiswa kokuphendula kokucindezeleka
• Ukulawulwa okungcono kwemizwa: Ukwanda kwekhono lokuphatha imizwa enzima
• Ukugxila okuthuthukisiwe: Ukugxila okuthuthukisiwe kanye nobubanzi bokunaka
• Ukuphumula okungcono: Isikhathi esilula sokulala nokuhlala ulele
• Ukunciphisa ukukhathazeka: Ukwehla kokukhathazeka kanye nemicabango yokukhathazeka
• Ukuqwashisa okwengeziwe ngobuwena: Ukuqonda okungcono kwemicabango yakho namaphethini akho
• Ukuthuthukiswa kobudlelwano: Uzwela olukhulu nobubele kwabanye
• Izinzuzo zempilo yomzimba: Ukwehla kwengcindezi yegazi nokuthuthukiswa komsebenzi womzimba wokuzivikela ezifweni
• Ukuphathwa kobuhlungu: Ukunciphisa ukuqonda kobuhlungu obungapheli

Okukhuthaza ngempela ukuthi lezi zinzuzo zivame ukwanda ngokuhamba kwesikhathi. Uma uzijwayeza ukuzindla isikhathi eside, izinguquko ezinhle ziba zijulile futhi zihlala isikhathi eside.

Abantu abaningi babika ukuthi ukuzindla kubasiza bazizwe sengathi bangabantu babo bangempela.

Yini indlela yokuzindla engcono kakhulu yabaqalayo?

Kwabaqalayo, ukuzindla ngokuqaphela nokuzindla ngokuphefumula kuvame ukuba yizindlela zokuqala ezifinyeleleka kalula nezisebenzayo. Lezi zindlela kulula ukuziqonda futhi azidingi noma yiziphi izinkolelo ezikhethekile noma amasu ayinkimbinkimbi. Zihlinzeka ngesisekelo esiqinile ongakha kuso njengoba uthuthukisa amakhono akho okuzindla.

Ukuzindla ngokuqaphela kuhilela ukubuka nje imicabango yakho, imizwa, nemizwa ngaphandle kokuzama ukuyishintsha. Ufunda ukuba ngumbukeli omuhle wesipiliyoni sakho sangaphakathi, okungakhulula kakhulu futhi kube nokuqonda. Le ndlela ikusiza ukuthi uthuthukise ubuhlobo obunempilo nemicabango nemizwa yakho.

Ukuzindla ngokuphefumula kungenye inketho enhle kakhulu yabaqalayo ngoba umoya wakho uhlala utholakala njengendawo yokugxila. Umane unake umuzwa wokuphefumula ngaphakathi nangaphandle, uwusebenzise njengebanga lokunaka kwakho. Lapho ingqondo yakho izulazula, ubuyela ngobumnene ekugxileni ekuphefumuleni kwakho.

Ukuqala ngokuzindla okuqondisiwe kungaba usizo olukhulu. Izinhlelo zokusebenza ezinjenge-Headspace, Calm, noma i-Insight Timer zinikeza izinhlelo ezihlelekile ezenzelwe ngqo abaqalayo. Lezi zikhathi eziqondisiwe zinikeza imiyalelo ethambile nokusekela njengoba ufunda izisekelo zokuzindla.

Yiziphi izinselelo ezivamile ekuzindleni?

Kujwayelekile ngokuphelele ukuhlangabezana nezinselelo lapho uqala ukuzindla, futhi ukwazi okulindelekile kungakusiza ukuthi uhlale ukhuthazekile futhi uqhubeke. Isithiyo esivame kakhulu abaqalayo ababhekana naso ukucabanga okungalungile ukuthi badinga ukuyeka imicabango yabo ngokuphelele noma bafinyelele esimweni sokuzola okuphelele.

Abantu abaningi bakhathazeka ngokuthi "bayakwenza ngendlela engafanele" lapho izingqondo zabo zimatasa noma lapho bezizwa bengakhululekile ngesikhathi sokuzindla. Lokhu empeleni kuyisibonakaliso sokuthi uqala ukuqaphela kakhulu umsebenzi wakho wengqondo, okuyilokho kanye ukuzindla okuhloselwe ukukusiza ukuthi ukuthuthukise.

Nawa amanye amaqiniso ajwayelekile ongase uwahlangabezane nawo nendlela yokusebenza ngawo:

• Imicabango egijimayo: Khumbula ukuthi imicabango ijwayelekile - mane uyibone bese ubuyela ekugxileni kwakho
• Ukunethezeka ngokomzimba: Lungisa isikhundla sakho njengoba kudingeka noma zama ezinye izinketho zokuhlala
• Ukungakhululeki: Qala ngezikhathi ezimfushane bese ukhuphula kancane isikhathi
• Ukozela: Zama ukuzindla ngesinye isikhathi sosuku noma egumbini elibanda kancane
• Ukungabekezeli: Zikhumbuze ukuthi izinzuzo zithuthuka kancane kancane ngokuzijwayeza njalo
• Ukuzahlulela: Ziqeqeshe ukuzwelana futhi ukhumbule ukuthi ukulwa kuyingxenye yokufunda
• Ukungahambisani: Qala ngemizuzu emi-5 kuphela nsuku zonke futhi ugxile ekwakheni umkhuba

Khumbula ukuthi lezi zinselelo zesikhashana futhi zivame ukwehla njengoba uthuthukisa umkhuba wakho. Ngesikhathi ngasinye usebenza ngobunzima, empeleni uqinisa amakhono akho okuzindla futhi wakhe ukuqina.

Kufanele ucabangele nini ukuzindla?

Ungazuza ekuzindleni nganoma yisiphi isikhathi empilweni yakho, kodwa kunezimo ezithile lapho kungase kube usizo olukhulu. Uma uhlangabezana namazinga aphezulu okucindezeleka, ukukhathazeka, noma uzizwa ukhungathekile ngempilo yansuku zonke, ukuzindla kungahlinzeka ngamathuluzi abalulekile okuphatha lezi zinselelo.

Abantu abaningi bathola ukuzindla kunenzuzo ngesikhathi sokuguquka noma ukungaqiniseki.

Kungakhathaliseki ukuthi ubhekene nokucindezeleka emsebenzini, ubunzima bobudlelwano, izinkinga zempilo, noma izinguquko ezinkulu zempilo, ukuzindla kungakusiza ukuthi uhambe ngalezi zinto ngokuphumula okukhulu nokucaca.

Cabangela ukuqala umkhuba wokuzindla uma uhlangabezana nalokhu okulandelayo:

• Ukucindezeleka okungapheli noma ukuzizwa ukhungathekile njalo
• Ubunzima bokulala noma imicabango egijimayo ngesikhathi sokulala
• Ukukhathazeka ngekusasa noma ukuzisola ngesikhathi esidlule
• Ubunzima bokugxila noma ukugxila emisebenzini
• Ukwenza imizwa kaningi noma ukuguquguquka kwemizwa
• Ukuzizwa uhlukene kuwe noma kwabanye
• Isifiso sokuzazi kangcono nokukhula komuntu siqu
• Isithakazelo ekuthuthukiseni umbono omuhle ngempilo

Into enhle ngempela ngokuzindla ukuthi akudingeki ulinde kuze kube semkhakheni wengozi ukuze uqale. Ukuqala umkhuba uma uzizwa uzinzile kungakusiza ukwakha ukuqina namakhono okubhekana nanoma iyiphi izinselelo ezingase zilethwe yimpilo.

Imibuzo evame ukubuzwa mayelana nokuzindla?

Q.1 Ingabe ukuzindla kulungele ukucindezeleka nokukhathazeka?

Yebo, ukuzindla kungaba usizo olukhulu ekuphatheni izimpawu zokucindezeleka nokukhathazeka. Ucwaningo lubonisa ukuthi umkhuba ovamile wokuzindla ungasiza ukunciphisa imvamisa nobukhulu bemicabango yokukhathazeka neziqephu zokucindezeleka. Kukufundisa ukuthi ubuke imicabango nemizwa yakho ngaphandle kokukhungathekiswa yiyo.

Ukuzindla kusebenza ngokukusiza ukuthi uthuthukise ubuhlobo obuhlukile nemicabango nemizwa yakho. Esikhundleni sokubanjwa emazingeni okucabanga okungalungile, ufunda ukuqaphela ngomusa futhi ukuyeke kudlule ngokwemvelo. Lokhu kungaba usizo ikakhulukazi ekuqhekeni imijikelezo yokukhathazeka nokuzindla okuvame ukuhambisana nokukhathazeka nokucindezeleka.

Q.2 Ingabe ukuzindla kuthatha indawo yokwelashwa noma imithi?

Ukuzindla kuyisengezo esihle ekwelashweni kochwepheshe, kodwa akufanele kuthathe indawo yokwelashwa noma imithi yezimo ezingokwengqondo ezinzima. Cabanga ngokuzindla njengelinye ithuluzi elibalulekile ekhithini lakho lezempilo, kanye nezinye izinhlobo zokusekela nokwelashwa.

Uma ubhekene nokucindezeleka okukhulu, ukukhathazeka, noma ezinye izinselelo zempilo yengqondo, kubalulekile ukusebenza nomhlinzeki wezempilo oqeqeshiwe. Bangakusiza ukuthi unqume inhlanganisela engcono kakhulu yokwelashwa, okungase kuhlanganise ukwelashwa, imithi, kanye nemikhuba esekelayo efana nokuzindla.

Q.3 Ngingazindla isikhathi esingakanani nsuku zonke?

Kwabaqalayo, ukuqala ngemizuzu engu-5-10 kuphela nsuku zonke kulungile futhi kunenzuzo enkulu kakhulu kunezikhathi ezinde, ezingavamile. Ukuqina kubaluleke kakhulu kunobude besikhathi uma wakha umkhuba wokuzindla. Ungakwazi ukwandisa kancane isikhathi njengoba ukhululeka emkhubeni.

Abazindli abaningi abanolwazi bathola ukuthi imizuzu engu-20-30 nsuku zonke inikeza izinzuzo ezinkulu, kodwa abanye abantu bakhetha izikhathi ezimfushane usuku lonke. Okubalulekile ukuthola inqubo ezizwa isekela indlela yakho yokuphila nezibopho zakho.

Q.4 Ingabe izingane nentsha ingazindla?

Nakanjani! Ukuzindla kungaba usizo olukhulu ezinganeni nasebancane, kubasiza ukuthi bathuthukise amakhono okulawula imizwa, bathuthukise ukugxila, futhi baphathe ukucindezeleka. Okubalulekile ukuguqula umkhuba ukuze ulingane nobudala futhi uhlanganyele izingqondo ezincane.

Ezinganeni, izikhathi ezimfushane (imizuzu emi-3-5) ezinemifanekiso eqondisiwe noma ukuzivocavoca kokuphefumula kusebenza kahle. Intsha ivame ukusabela kahle ezinhlelweni zokusebenza ezenzelwe iqembu labo leminyaka noma amasu okuzindla asiza ngengcindezi yesikole nokukhathazeka komphakathi.

Q.5 Kuthiwani uma ngilala ngesikhathi sokuzindla?

Ukulala ngesikhathi sokuzindla kujwayelekile ngokuphelele, ikakhulukazi uma uqala kuqala noma uma uzijwayeza uma ukhathele.

Lokhu kuvame ukwenzeka ngoba ukuzindla kusiza umzimba wakho ukuba uphumule ngokujulile, futhi uma ulala kabi, umzimba wakho ungase uthathe ithuba lokuphumula.

Ukuze uhlale uqaphile ngesikhathi sokuzindla, zama ukuzijwayeza ngesikhathi esihlukile sosuku, uhlale uqonde kunokuba ulale phansi, noma uvule amehlo akho kancane. Khumbula ukuthi noma ngabe uyazumeka, usazisa umzimba wakho nengqondo yakho isikhathi sokuphumula esibalulekile.