Indlela yokucamngca ngokuchanekileyo (ngamanyathelo ama-5 alula)

Umxholo

• 1. Bekela bucala ixesha
• 2. Khangela indawo ezolileyo
• 3. Wamkele ukuma kakuhle
• 4. Lawula ukuphefumla
• 5. Qwalasela ingqalelo
• Izibonelelo zezeMpilo zokucamngca

Ukucamngca yindlela esivumela ukuba sikhokele ingqondo kwimeko yokuzola kunye nokuphumla ngeendlela ezibandakanya ukuma komzimba kunye nokugxila ekuqwalaseleni ukufezekisa uxolo kunye nokuthula kwangaphakathi, ukuzisa izibonelelo ezininzi ezifana nokunciphisa uxinzelelo, ukuxhalaba, ukulala, ngaphezu kokunceda ekuphuculeni ukugxila kunye nemveliso emsebenzini okanye kwizifundo.

Nangona kwenziwa ngokulula ngakumbi kwiiklasi nakwiindawo ezithile, kunye nomhlohli, ukucamngca kunokwenziwa nakwezinye iimeko ezinje ekhaya okanye emsebenzini, umzekelo. Ukufunda ukucamngca wedwa, kubalulekile ukuziqhelanisa nobuchule mihla le kwimizuzu emi-5 ukuya kwengama-20, 1 okanye amaxesha ama-2 ngosuku.

Inyathelo ngenyathelo lokucamngca liquka:

1. Bekela bucala ixesha

Kuya kufuneka ubeke bucala amaxesha ama-1 okanye ama-2 emini ukuze ucime okwethutyana. Inokuba xa uvuka, ukuvumela ukuba uqale usuku ungaxhalabi kangako kwaye ugxile ngakumbi, emini, uphumle kancinane kwimisebenzi yakho, okanye xa ulala, uzolise ingqondo yakho phambi kokuba ulale .

Ngokufanelekileyo, ixesha le-15 ukuya kwimizuzu engama-20 lixesha elihle lokuzisa izibonelelo zokucamngca, kodwa imizuzu emi-5 sele yanele ukuvumela uhambo ngokwakho, ukufezekisa ukuzola kunye nokugxila.

Ukuthintela amaxhala malunga nexesha, kunokwenzeka ukuseta iwotshi ye-alamu kwiselfowuni yakho ngexesha ofuna ukuqhubeka ucamngca ngalo.

2. Khangela indawo ezolileyo

Kuyacetyiswa ukwahlula indawo onokuhlala kuyo ngoxolo oluncinci, njengegumbi lokuhlala, igadi, isofa, kwaye kusenokwenzeka nakwisihlalo seofisi uqobo, okanye emotweni, emva kokupaka ngaphambi kokuya sebenza, umzekelo.

Into ebalulekileyo kukuba unokuthi, ngokukhethekileyo, ube kwindawo ethuleyo kwaye ubuncinci beziphazamiso ukuqhuba ukugxila.

3. Wamkele ukuma kakuhle

Indawo efanelekileyo yokucamngca, ngokweendlela zaseMpuma, kukuma kwe-lotus, apho uhleli khona, unqumle imilenze kunye neenyawo emathangeni, entla kwamadolo, kunye nomqolo wakho uthe nkqo. Nangona kunjalo, esi sikhundla asinyanzelekanga, kwaye kunokwenzeka ukuba uhlale okanye ulale nakweyiphi na indawo, kubandakanya isitulo okanye ibhentshi, ukuba nje ukhululekile, ngomqolo othe tye, amagxa akhululekileyo kunye nentamo ehambelana.

Kuya kufuneka ufumane inkxaso yezandla zakho, ezinokuphumla ethangeni lakho, ngomva wenye phezu kwenye, okanye ume kwelinye idolo, iintende zakho zijongise phezulu okanye phezulu. Emva koko, gcina amehlo akho evaliwe kwaye uvumele izihlunu zakho ziphumle.

Indawo yokucamngca

Indawo yokucamngca

4. Lawula ukuphefumla

Kubalulekile ukuba ufunde ukuhlawula ngakumbi ukuphefumla, usebenzisa imiphunga yakho ngokupheleleyo. Kufuneka kwenziwe inhalation enzulu, izobe umoya usebenzisa isisu nesifuba, kunye nomphunga ocothayo noncumisayo.

Ukulawula ukuphefumla kwakho kungangabi lula ekuqaleni, okwenzeka ngokuziqhelanisa, kodwa kubalulekile ukuba kukhululeke kwaye kungabinangxaki, ukuze ingabi ngumzuzu ongathandekiyo. Umthambo onokwenziwa ukubala ukuya kwi-4 kwi-inhalation, kwaye uphinde eli xesha lomphunga.

5. Qwalasela ingqalelo

Xa kucamngca ngokwesiko, kuyimfuneko ukufumana ujoliso ukugcina ingqalelo, ihlala iyimantra, nasiphi na isandi, isilabhasi, igama okanye ibinzana ekufuneka liphindaphindwe amatyeli amaninzi ukuze kusebenze amandla athile ngaphezulu kwengqondo, kunye nokunceda uxinzelelo ukucamngca.

Kuya kufuneka icaciswe okanye icingwe ngumntu owenza ukucamngca kwaye, ukuba kunokwenzeka, ukuba yimantra yobuBuddha okanye imvelaphi yeYoga, kufuneka ifundiswe ngokuchanekileyo ngutitshala. I- "om" yeyona mantra yaziwa kakhulu, kwaye inamandla okuzisa uxolo lwangaphakathi ngexesha lokucamngca.

Nangona kunjalo, kunokwenzeka ukuba ezinye iintlobo kugxilwe kuzo, ezinje ngomfanekiso, uncuthu lwengoma, imvakalelo yempepho kulusu, ukuphefumla ngokwakho, okanye kwinto ethile ocinga ukuyenza okanye ukuyiphumeza. Into ebalulekileyo kukuba, ngenxa yoku, ingqondo izolile kwaye ngaphandle kwezinye iingcinga.

Kuqheleke kakhulu ukuba iingcinga ezahlukeneyo zivele ngexesha lokucamngca, kwaye kule meko, umntu akufuneki alwe nabo, kodwa mabahambe ze bemke. Ngexesha kunye nokuzilolonga, kuba lula ukugxila ngcono kwaye uphephe iingcinga.

Izibonelelo zezeMpilo zokucamngca

Ngomsebenzi wemihla ngemihla yokucamngca, kunokwenzeka ukuba ubone ulawulo olungcono lweengcinga kunye nokugcina kugxilwe kwimisebenzi, ukongeza ekuziseni ezinye izibonelelo, ezinje:

• Uncedo kunyango loxinzelelo kunye nokunciphisa amathuba okuphinda ubuye;
• Ukulawulwa koxinzelelo kunye noxinzelelo;
• Ukuncipha kobuthongo;
• Ukuphuculwa kokugxila kunye nokusebenza emsebenzini nakwizifundo;
• Inceda ukulawula uxinzelelo lwegazi oluphezulu;
• Ulawulo olukhulu lwe-glycemia kwisifo seswekile;
• Inceda kunyango lokutya kunye nokuphazamiseka okungafunekiyo.

Ke, nangona iyindlela yesiko lakudala laseMpuma, ukucamngca kusebenza ngokupheleleyo kubomi bemihla ngemihla ukuphucula impilo kunye nomgangatho wobomi. Olunye uqheliso olukunceda ukuba uphumle yiYoga, ethi ngokwenza umthambo ikhuthaze unxibelelwano phakathi komzimba nengqondo kwaye ikhuthaze imvakalelo yokuba sempilweni. Zazi nezibonelelo zeYoga.