Ukucamngca kugxile kwingcamango eyodwa - umzekelo, ukufezekisa ukuvisisana kunye nolonwabo olupheleleyo. Kukho iintlobo ezininzi zeendlela zengqondo. Injongo yazo zonke ezi ndlela kukusungulwa komntu kwindawo yokuphucula ngokomzimba nangokwengqondo. Ngoko, ukucamngca: indlela yokuphulukiswa nokuphulukiswa komzimba yintloko yesingxoxo namhlanje.
Impembelelo yokuphilisa yokucamngca
Imiphumo yokucamngca kwimpilo sele iqinisekiswe ngezifundo eziqhutyelwe kwiindawo ezininzi zezobugcisa kunye nophando emhlabeni wonke. Kubaluleke ngakumbi, umsebenzi weYunivithi yaseHarvard yeengcinga nomzimba. Emva kweeveki ezimbalwa zokuzicamngca, zonke izifundo (kwaye zazikho ngaphaya kwama-5,000) zaziphuculwe kakhulu kwimpilo yazo, ingakumbi kwiimeko ezinjenge-hypertension, i-cardiac arrhythmia, i-migraine, i-sleepiness. Imiba ayigcinwanga, kwaye emva kwexesha iziphumo zazimangalisa ngakumbi. Kuye kwabonakaliswa ukuba ukucamngca kwandisa izinga le-serotonin engqondweni (oko kuthiwa yi-hormone yolonwabo), kwandisa ukuzithemba, ukuzithemba, ukuphucula imemori kunye nokugxininisa, ukunciphisa ubunzima bexinzelelo, kwandisa ubungqina, kunciphisa uxhalaba. Kwakhona kuqinisa ukuxhatshazwa komzimba womntu kwiintsholongwane zokuphefumula kwaye ngokufanelekileyo kukuchaphazela impilo yonke yomzimba.
Abantu abenza ukucamngca abakwazi ukugula, banalo ubudlelwane obumanyeneyo kunye nehlabathi elijikelezayo, kunye nosapho, bafezekise iziphumo eziphezulu emsebenzini kwaye ngokukhawuleza babuyiselwe amandla. Ukongezelela, ukucamngca kunceda ukujongana noxinzelelo ngokulula - ukulungiswa kwemibango kuchanekile kwaye kuchanekile.
Ukucamngca - ukuphumla komntu wonke
Wonke umntu unokucamngca, kungakhathaliseki ukuba isini, iminyaka okanye imfundo. Kodwa ukuba ungazi ukuba ungakwenza njani, nantsi iindlela ezimbalwa ezantsi ngezansi. Unokucamngca ngomzuzu omnye, imizuzu emihlanu okanye amashumi amabini. Kucacile into enye: xa wenza njalo, ngokukhawuleza iziphumo. Kodwa okubaluleke ngakumbi, ixesha lokucamngca ngumgangatho walo. Unokwenza ukucamngca naphi na apho: ekhaya, emsebenzini okanye ngehambo. Kubaqalayo, sicebisa, nangona kunjalo, ukuqala ukwenza oku kwindawo ekhululekile, ngaphandle kwengxolo.
Kwimeko yokuphumla ngokugqibeleleyo, unokwenza ukuhamba: hamba okanye udansa. Ukucamngca kumdaniso kunconywa ikakhulukazi kwabasetyhini. Oku kunjalo, akuthethi ukuba kufuneka ufunde ukunyakaza okuthile. Umgaqo ophambili wokucamngca ukuphumula kunye nokuzimela. Danisa ngendlela ovakalelwa ngayo! Unokwenza oku phantsi komculo owuthandayo, kodwa "guru" kwimibandela yokucamngca imeko - kungcono ukucamngca ngokuthula. Ngethuba, ufumana amanqaku ahlukeneyo athunyelwe ngumzimba kunye ne-psyche. Nsuku zonke zibhekiswe kuthi, kodwa asiziboni nje. Kubudeni bokucamngca ukuba sinikwa ithuba lokuziqonda thina kwaye siphulaphule ilizwi lethu ngaphakathi.
Elinye iqela lilungele ukucamngca. Into ebalulekileyo kukuba uziva ukhululekile. Kodwa kufuneka uhlale uhamba ngqo-umgca kunye nentloko kufuneka ibe kumgca ofanayo. Unokuhlala phezu komlotha okanye ukukrazula, ubeke umquba phakathi kweenyawo zakho. Unokubeka unyawo lwakho emlenzeni okanye ulungise imilenze yakho. Unokucinga ngokulala phantsi, kodwa kungekuhlwa, ngenxa yokuba ulala nje, kwaye ekucamngeni kufuneka uqonde ngokupheleleyo. Unakekele intuthuzelo yeengubo zakho, qi ni sekise ukuba akukho nto inokuyicinezela, ukuyikhupha amaqhosha, susa iqhosha.
Ukucamngca kwasekuseni kuphucula ubuhlobo bethu nabantu ngalo lonke usuku. Ngobusuku, ngokuchaseneyo, ikuvumela ukuba ukhangele ngaphakathi ngaphakathi kwaye ushwankathele oko kwenziwa kwimihla - kwenzeka ntoni kuwe, yintoni owakwazi ukuyenza kunye noko ulahlekileyo. Kuhle kakhulu ukucamngca kunye nomlingane. Oku kuyanceda ulwalamano, lusebenza ngendlela ekhuselekileyo yokubomeleza, ngokukodwa kwintlekele. Akuyimfuneko ukuba kwinkqubo yokucamngca kufuneka ucinge ngokufanayo. Imvakalelo kunye nesigijimi sinokuhluka - okoqobo kuyinto efanayo. Wena, kunye kunye, wazi ngokwakho, kunye nokuqonda ubomi bakho. Oku kuhambelana neTantra yangoku, apho amaqabane awaziyo ngokwawo.
Yintoni esifanele sicinge ngayo xa sicamngca?
Ekuqaleni, uya kuhlala unqotshwa ngcamango yangempela yemihla ngemihla. Musa ukulwa nabo. Ngokuhamba kwexesha, uya kufunda ukuhlambulula ingqondo yakho yonke into engcolileyo, egxile kumbuzo oyintloko. Ngexesha lokucamngca, unokuba neemvakalelo ezahlukileyo, kungekho rhoqo kumnandi: umsindo, ukucaphuka, ukucaphuka. Esikhundleni sokubalekela ezi ntliziyo, zamkele kwaye uzifumanise isizathu. Zivume kuwe ukuba awufezekanga kwaye unako ukuthukuthela, ukucaphukisa nokucaphukisa. Zama ukuqonda oko kuphethwe yile mvakalelo, ngubani ngokubhekiselele kuyo-mhlawumbi kuwe? Musa ukucaphukisa xa uqala ukukhala, ukuphefumula ngokukhawuleza. Oku kuyimpendulo engokwemvelo kwimiba apho samkela iimvakalelo zethu ezimbi, esivame ukuzama ukuzifihla.
Nika ingqalelo kwizinto eziza engqondweni ngaphezu kokusasaza kweengcamango. Musa ukuyihoxisa le "engaphelelekanga" kwaye engaqhelekanga ekuqaleni kokujonga imifanekiso. Ngokuchaseneyo, gxila kubo, cinga ngesizathu sokuba beza. Oku kubaluleke kakhulu kuwe kwikamva. Ngokomzekelo, ulungelelaniswa ukunyanga kwesi sifo, kwaye iingcinga zifika engqondweni malunga neeholide ezayo-apho uya khona, ingaba iya kuba yindleko kangakanani, njl. mhlawumbi ingqondo yakho ikuxelela indlela. Ziphulaphule - ngaphakathi kwethu kulamandla amakhulu okuphilisa nokuphilisa umzimba. Yiya eholide - inokukunceda ngokukhawuleza kunokuba oogqirha abaninzi.
Iingcamango Zemihla ngemihla
Nazi iindlela ezilula ongazenza kuzo naziphi na ixesha. Ukucamngca kuyafumaneka kuwo wonke umntu nakuyo yonke indawo-ekugqibeleni uya kuwuqonda.
Ngethuba lokutya
Lungiselela itafile. Indwangu yecala kufuneka ihlambuluke, iyomile, imnandi kuwe umbala. Ubeka isitya sokutya (kungcono ukuba isitya sihluke, sibe nemibala, siqhumise), sihlale phambi kwayo kwaye siphefumle kwaye siphumelele kathathu, siphindaphinda: "Ndiphefumula lula, ndiphefumula ngokumomotheka, ndiyakuthanda ukuyidla." Emva koko, ekujonge ukutya, uya kuziva yonke into ekhangayo, ukunambitha iphunga layo. Gxininisa kwingcinga yokuba oku kutya kukunika amandla, impilo, amandla. Lungisa ukuvumela konke, vumela umzimba wakho ufuna ukuphilisa nokufumana ukutya okukhanga. Musa ukukhawuleza. Vala amehlo akho novumba. Unako ukuvumba ngamehlo akho evulekile okanye amehlo akho evulekile-ngelixa ukhangele amehlo akho kunye nokuvakala kwentswelo.
Kancinci uya kufumana ukuphumla okupheleleyo. Emva koko faka ingcezu emlonyeni wakho kwaye ugxininise yonke ingqalelo kwinto enye. Qala ukuhlafuna ngokukhawuleza, ngokukhethekileyo malunga nokunyuka kwe-40. Lindela umzuzu ngaphambi kokuba uqhubele phambili kwinto elandelayo. Ungaphuza ukuphuza amanzi ngeli xesha, kodwa oku akuyimfuneko. Ukuba unandiyolise ngokwaneleyo ucezu lokuqala - utye ngokukhawuleza ukukhonza konke. Gxininisa kwinqabileyo, ukuvumba, ukuthungwa kokutya. Sukuma etafileni epheleleyo, kodwa ngaphandle kwesifo esibuhlungu esiswini. Ukucamngca nokucamngca kwitheyibhile, ngokukhawuleza uza kubona ukuba yonke ukutya uyidla ngaphantsi. Iingqungquthela zangempela zingadla iibhanana ezimbalwa ngosuku kwaye zivakale.
Xa uhlamba izitya
Gxuma izandla zakho uze udibanise izandla zakho zibe ngamanzi afudumele. Musa ukukhawuleza ukuqala ukuhlamba nokucoca. Gxininisa kwivakalelo lokushisa okuvela emanzini. Thatha isitya okanye indebe, uzive uhamba kakuhle. Sula uhlambulule, swayipha isandla sakho phezu kwendawo ekhanyayo. Musa ukukhawuleza. Emva kokuhlamba isitya emva kwesitya, gxininisa kuphela kwinkqubo ngokwayo. Khangela indlela izitya ezityhila ngayo, ziyamnandi kwi-touch. Musa ukucinga ngantoni na. Ngaloo ndlela, uya kuthatha isenzo kunye nayo yonke indebe, isipuni, isitya. Musa ukukhawuleza. Musa ukucinga ngantoni na ngaphandle kwezinto ozenzayo. Xa uthe wagqiba, uya kuziva ukuba uphepha ngamandla, njengokungathi ufumane ukulala ngokwaneleyo kwintliziyo. Uya kuphumla, wenze umsebenzi oqhelekileyo. Oku kunokwenzeka ukuba ucamngca.
Kuhamba
Ngexesha lokucamngca, xa uhamba, kufuneka uhambise ixesha elide kunexesha eliqhelekileyo. Ukutshintsha ukuphefumla kwakho kwisantya sinyathelo, balala amanyathelo akho ngengqondo uze uphefumle kubo ngexesha. Unokuthi ngokuzwakalayo: "Bhuqa, bhuqa, bhuqa - bhala, bhala, baphume." Ukuba imiphunga ayifuni i-3, kodwa ama-4 amanyathelo - thatha umoya kumanyathelo amane. Inhalation kunye nokuphumayo akufanele kube lide elifanayo. Inhalation inokuhlala i-3, kunye nokuphuma kwimoya - amanqanaba amane. Ukuba ubona into enhle endleleni, umzekelo, intyatyambo, intaka - yima uze uyibuke ixesha elide. Musa ukuphefumla, ukuze ungaphuthelwa ingcamango efanelekileyo kunye nomoya wokuphilisa. Ukuba ufuna ukuqhubeka nokuhamba-hambisa kwakhona. Ukuba xa uhamba uziva ujabule, uxolo - ucinga ngokuchanekileyo. Ukuhamba okunjalo kuya kunika inzuzo enkulu. Kuhle kakhulu, ukuba ngexesha elifanayo kunye nawe uya kuba yilwanyana oyithandayo - inja, umzekelo.
Ukucamngca ekhaya
Qala ngokucamngca kwemizuzu eyi-15. Yonke imihla, yandisa ubude bayo ukuya kwisiqingatha seyure.
1. Hlala kwindawo ye-lotus: inyawo elingasekhohlo elangeni langakwesokudla kunye nangoko. Unokwenza kwakhona.
2. Phakamisa umva wakho, susa isisu sakho kancane, gcina intloko yakho iqonde.
3. Vala amehlo akho ncinane.
4. Thatha ukuphefumula ezimbalwa, uze uphefumle ngokwemvelo. Zama ukuqwalasela ukuphefumla kwakho, ubale ukuphefumula ukusuka ku-1 ukuya ku-10. Ukuba ulahleka okanye wenze iphutha ekubaleni, ungakhathazeki, qalisa nje ukususela ekuqaleni.
5. Vumela iingcamango zakho neemvakalelo zihamba ngokukhululekile. Musa ukuthatha inxaxheba kule nkqubo "ukusuka phantsi kwetonga" okanye ngokufaka omnye umntu. Kuphela ngale ndlela uza kufezekisa injongo yokucamngca - isimo sengqondo sokuphilisa nokuphilisa umzimba.