Uyisebenzisa njani iMantra ebalekayo enokukunceda ubethe i-PR

Umxholo

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Phambi kokuba ndiwele umgca wokuqala kwi-2019 London Marathon, ndazenza isithembiso: Nangaliphi na ixesha ndiziva ngathi ndifuna okanye ndifuna ukuhamba, bendizibuza, "Ngaba ungemba kancinci?" Kwaye ukuba impendulo ithi ewe, andizukuyeka.

Andizange ndisebenzise imantra ngaphambili. IiMantras bezisoloko zibonakala ngathi yinto efanelekileyo kwi-Instagram kunye neenjongo ze-yoga kunamagama afanele ukuphindaphindwa ngokuvakalayo (okanye nasentloko yam). Kodwa kulo lonke ugqatso lomdyarho endandilubaleka ukuza kuthi ga ngoku—iLondon yayikwindawo yesithandathu—ingqondo yam yayihamba kakuhle ngaphambi kwemiphunga okanye imilenze yam. Ndandisazi ukuba ndifuna into yokundigcina ndicofa ucofa ukuba ndifuna ukuhlala kwisantya sam sokukora kwaye ndibaleke umdyarho ongaphantsi kweyure ezine, eya kuba lelona xesha lam likhawulezayo.

Ayindim ndedwa osebenzisa imantra kwiLondon Marathon. U-Eliud Kipchoge-uyazi, kuphela umdyarho omkhulu kunabo bonke-wayenxibe imantra yakhe, "akukho mntu ulinganiselweyo," kwisongo; Ungayibona imifanekiso eLondon, apho wabeka khona irekhodi elitsha le-2: 02: 37, ixesha elikhawulezayo lokuphambana nje kuphela kwisantya sokurekhoda irekhodi lehlabathi kwiBerlin Marathon e2018 (ungabona nesacholo sakhe ngaphakathi iifoto zaloo mini).

Intshatsheli yeBoston Marathon uDes Linden usebenzisa imantra "ukuzola, ukuzola, ukuzola. Phumla, phumla, phumla," ukuze uhlale kwindawo yekhosi. Umndilili weNew York City Marathon ophumelele uShalane Flanagan kwimantra yovavanyo lweeOlimpiki "yayikukubulawa okubandayo." Kwaye uSara Hall ophumeleleyo uphinda "uphumle kwaye uqengqele" ukuze uhlale ugxile kugqatso.

Iziphumo zisebenzisa ii-mantras kuba ziyabagcina bebaleka, ucacisa u-Erin Haugen, Ph.D., ugqirha wezengqondo kwezemidlalo ozinze kwiGrand Forks, ND. "Xa ubaleka, ingqondo yakho ithatha inani elikhulu ledatha: indawo, imozulu, iingcinga zakho, iimvakalelo zakho, indlela umzimba wakho oziva ngayo, nokuba ubetha isantya sakho, njl. Xa singonwabanga, utshilo, sihlala sigxila kokubi-ukuba imilenze yakho inzima kangakanani na okanye ukuba ungakanani na umoya ome ebusweni bakho. Kodwa inzululwazi ibonisa ukuba ukugxila kuloo nto kuya kuba nefuthe elibi kwisantya sakho sokuzibhokoxa (ubunzima bomsebenzi ozivayo). "I-Mantras isinceda ukuba siqonde into elungileyo eyenzekayo okanye esifuna ukwenzeka," ucacisa uHaugen. "Bakwasikhuthaza ukuba sibe namava okanye siphawule iimvakalelo ezakhayo ezinokusinceda sicinge ngendlela enemveliso ngakumbi ngomsebenzi esiwenzayo."

Ngaba amagama ambalwa ngokwenene anokuba namandla ngokwaneleyo, nangona kunjalo, ukukunceda ukubaleka ngokukhawuleza okanye ixesha elide—okanye omabini? Kukho iitoni zenzululwazi ezixhasa amandla okuzikhuthaza ukuzithetha. Yayiyenye yezakhono zengqondo (kunye nemifanekiso kunye nokusetwa kwenjongo) eboniswe ukonyusa unyamezelo kwezemidlalo kuvavanyo lwemithombo engaphezu kwe-100 epapashwe kwijenali. Amayeza ezemidlalo. Ukuthetha ngokuzithemba kwakudibene nokusebenza okuphuculweyo kuhlalutyo lweemeta lwangaphambili olupapashwe kwiphephancwadi Ukujongwa kweNzululwazi yezeengqondo. Ukuthetha ngokuzikhuthazayo kunciphise nenqanaba lokuzilolonga kunye nokunyusa ukunyamezela kwabahambi ngebhayisikile kuphando olupapashwe kwiphephancwadi. Amayeza kunye neNzululwazi kwezeMidlalo nokuzilolonga (uphononongo lwamva lubonisa ukuba oko kuyinyaniso naxa kushushu).

Inzululwazi ayicacanga, nangona kunjalo, xa ijonge ngokukodwa iimbaleki. Ngokufunda iimbaleki ezingama-45 zekholeji ezinqamlezayo, abaphandi bafumanise ukuba kunokwenzeka ukuba bafikelele kwilizwe "lokuhamba" -AKA imbaleki iphakame kakhulu xa umzimba wakho ubonakala ngathi uziva kwaye uqhuba kakuhle-xa usebenzisa intetho-yokuzimela, ngokutsho kophando olupapashwe kwi Ijenali yokuziphatha kwezeMidlalo. Nangona kunjalo, ngelixa kulandelwa iimbaleki ezingama-29 kwimayile engama-60, ubusuku bonke kwi-ultramarathon, intetho ekhuthazayo ayikhange ibonakale ichaphazela ukusebenza, ngokophando olupapashwe kwi Ingcali yezeMpilo kwezemidlalo. Okwangoku, idatha yokulandela evela kolo phando yafumanisa ukuba uninzi lwabathathi-nxaxheba bayifumene incoko yokuthetha, kwaye baqhubeka nokuyisebenzisa emva kovavanyo.

UHillary Cauthen, Psy.C., ilungu lebhodi elawulayo yoMbutho we-Applied Sport Psychology uthi: “Ukusetyenziswa kweemantra kunempembelelo entle kwimpilo-ntle yomntu ngokweemvakalelo, ngokwasemzimbeni nangokwengqondo. "Oko kuthethi, kuthatha ixesha, injongo, kunye nokusetyenziswa okuqhubekayo kweemantras ukunceda ekuphembeleleni ukusebenza komntu."

Nanini na xa ndihamba kukhuphiswano lweemarike — kwaye bendihamba kulo lonke endilubalekileyo, akukho ntloni kulo nto — kungenxa yokuba ingqondo yam icinga ukuba kufuneka ndihambe. Kodwa ngokuzibuza ukuba mandimbe nzulu kuyo yonke ikhosi yaseLondon, ndabaleka iimayile ezingama-20 ndisiya ngqo. Ngokuqikelelwayo, kwakusemva kokuwela loo makhiwo weemayile ezingama-20 ("udonga" oloyikekayo lweembaleki ezininzi) apho ndaqala ukuzithandabuza. Ngalo lonke ixesha ndinciphisa okanye ndithatha ikhefu lokuhamba, nangona kunjalo, ndandijonga iwashi yam kwaye ndibone ixesha elidlulayo lisondela kwaye lisondele kwixesha lam lomgomo, kwaye ndicinga ukuba, "ukumba nzulu." Kwaye ngalo lonke ixesha, ndandizothusa ngokuthatha isantya. Kwakunzima, kwaye ngelixesha ndijikeleza ikona yeSt. James Park ukubona iBuckingham Palace nje iimitha ukusuka esiphelweni bendifuna ukulila, kodwa bendihlala ndinerhasi eninzi etankini- ngokwaneleyo ukundigqibela fikelela usukelo lwam lweyure engaphantsi kweyure ezine ngomzuzu omnye kunye nemizuzwana engama-38 ukusindisa

IiMantras zezomntu kunye neemeko. "Ukumba nzulu" kundisebenzele ngeli xesha lokubaleka; Ngexesha elizayo, ndingadinga into eyahlukileyo ukuze ndiqhubeke ndishukuma. Ukufumanisa oko kunokukusebenzela, "njengenxalenye yokulungiselela ugqatso lwakho lwengqondo, cinga emva kowona msebenzi unzima kuqeqesho lwakho kwaye wenze inqaku lengqondo lendlela abaye baloyisa ngayo," utshilo uHaugen. Khawube nomfanekiso-ngqondweni weendawo zogqatso apho unokuzabalaza—i-ahem, iimayile ezingama-20—kwaye uzibuze, “Yintoni endinokufuneka ndiyive ngelo xesha? (Eyeleleneyo: Ukubaluleka Koqeqesho *Ngengqondo* kuMdyarho)

"Oko kunokukukhomba ukuba ufuna ingxelo ekhuthazayo, efana 'ndomelele, ndingayenza le' okanye into ekunceda ukuba wamkele ukungonwabi, njengokuthi "oku kuqhelekile kule nxalenye yogqatso, wonke umntu uziva ngale ndlela. ngoku,” utshilo uHaugen.

Ke, qiniseka ukuba i-mantra yakho inxibelelana nothando lwakho kunye nenjongo, utshilo uCauthen. "Fumana imvakalelo ofuna ukuyamkela ngaphakathi kwesizinda sakho sentsebenzo kwaye uphuhlise amagama avusa impendulo," utshilo. Yithethe ngokuvakalayo, yibhale phantsi, yimamele, yiphile. "Kufuneka ukholelwe kwimantra kwaye uqhagamshele kuyo ukuze ufumane isibonelelo esifanelekileyo." (Eyeleleneyo: Ucamngca njani ngeMala Beads ukuze uziqhelanise neNgqondo ngakumbi)

Lonke ixesha olichitha ngeenyawo zakho ngelixa usibaleka, uchitha imali eninzi entloko. Uqeqesho lwengqondo akufuneki lube yingqondo. Kwaye ukuba ukhetha -ukuthetha-amagama ambalwa anokukunceda ekukhuthazeni okanye kwenze ukuba uzive ulula kancinci (nokuba kuyimpembelelo ye-placebo), ngubani ongayithathiyo loo nto?

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