Ukucamngca kunokukwenza njani ukuba ube ngumdlali ophucukileyo

Umxholo

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Ukucamngca kulungile… kakuhle, kuyo yonke into (jonga ubuchopho bakho kwi… Ukucamngca). U-Katy Perry uyayenza. Oprah uyayenza. Kwaye abaninzi, abaninzi iimbaleki bayayenza. Ukujika, ukucamngca akulunganga kuphela kupheliso loxinzelelo kunye nempilo (nkqu noMbutho weNtliziyo yaseMelika ucebisa ngokwamkela isenzo esiqhelekileyo!), Kodwa inokukunika ukomeleza okukhulu kwimizamo yakho yokomelela komzimba.

Ewe, uphando luyayixhasa le nto. Okokuqala, ukucamngca kunokuphucula ukunyamezela kwakho intlungu, kuluncedo xa usithi, uzama ukukhupha loo burpee yeshumi okanye uwele umgca wokugqibela we-marathon. Olunye uphononongo lokucinga ngengqondo lubonakalisile ukuba abantu abenza i-Transcendental Meditation (TM) babelana ngeempawu zokusebenza kwengqondo kunye neembaleki ezikhethekileyo. Iinika umdla. Ke, silandelele iimbaleki ezintlanu ezicamngca ukufumanisa ukuba ukuziqhelanisa njani-nokuba kukuziqhelanisa nokubonisa, iindlela zokuphefumla, okanye into esekwe kwimantra-ibanceda kwimidlalo yabo abayithandayo.

"Ndicamngca rhoqo rhoqo phambi komnyhadala omkhulu okanye ugqatso," utshilo uShayna Powless, umgibeli oqeqeshiweyo we-U23 kwiqela le-LIV Off-Road (Mountain Bike) Co-Factory. "Ayincedi kuphela ukukhulisa imithambo-luvo yam, kodwa iyandinceda ukugcina inqanaba eliphezulu lokugxila elifunekayo kukhuphiswano. Ukuhlala ndizolile kulo lonke ugqatso yeyona ndlela ibalulekileyo yokuba ndenze kakuhle kwaye ndiphumelele ekwenzeni konke okusemandleni am," wongeze watsho. .

UDeena Kastor, imbasa yeOlimpiki yeBronze kunye neAmerican Holding Marathon Runner, waqala indlela yakhe yokucamngca ngaphezulu kweminyaka engamashumi amabini eyadlulayo. "Ukuba yimbaleki eqeqeshiweyo kunokubangela uxinzelelo, uxinzelelo kunye nemithambo-luvo, enokuthi ibe kukuwachitha amandla am," utshilo. (Zama ezi 5 Iintshukumo zaMandla aKhawulezayo.) "Ngokucamngca, ndingangena kwimeko ezolileyo kwaye ndiqhube ngokugxila ukuze ndikwazi ukukhuphisana ngokugqibeleleyo." UKastor uthi ubuchwepheshile obu bubuchule kangangokuba ngoku acamngce (wenza ubuchule bokuphefumla obubandakanya ukuphefumla nokuphefumlela kwinani labasibhozo) nakwisikhululo sikaloliwe esixineneyo!

Ukubonakaliswa kunokuba yindlela yokucamngca kwezinye iimbaleki. "Ndivakalelwa kukuba xa ndijonge, ndigxile kakhulu-ngokukodwa ekuntywileni-kwaye olo hlobo lundithatha lundithathele kwilizwe lam," utshilo uGinger Huber, imbaleki yeRed Bull Cliff Diving. "Ngaphandle kwayo, ngekhe ndibenaso isibindi sokutsiba kwiindawo eziphakamileyo kangaka." U-Huber wafunda le ndlela kwingcali yengqondo yezemidlalo yasekholejini. “Kundinika ukuzithemba ukuba, nokuba andiziqhelanisi nemithambo ephezulu (ehlala ingafikeleleki) kwidive ephezulu, ndifumana uqheliselo oluninzi lwengqondo endiyaziyo ukuba luluncedo,” utshilo uHuber.

U-Amy Beisel, umkhweli webhayisekile eNtabeni enkulu/LIV, naye uyaziqhelanisa nokubona. "Ngaphambi kogqatso, ndiya kungqengqa kwaye ndihambe ndisenza yonke ikhosi engqondweni yam, ukusuka ekuqaleni ukuya ekugqibeleni. Ndicinga malunga nendawo yam yomzimba kwibhayisekile yam, apho ndijonge khona, ikhefu elingakanani ekufuneka ndilisebenzisa kunye nexesha lokuzisebenzisa. Ndizakuzicingela ndiphuma phambili kugqatso, ndikhupha icandelo lobugcisa kwibhayisekile yam, okanye ndenza utshintsho olugudileyo ndijika ngesantya,” uyacacisa. "Ukubona kunye nokuphefumla ukucamngca kundinceda ukuba ndigqwese kumanqanaba amaninzi. Ukuphefumla kuyandinceda ukuba ndiphumle, ngokwasemzimbeni nasengqondweni, kokubini kubaluleke kakhulu ngaphambi komdyarho. Ukubonwa kuyandinceda ukuba ndilungiselele ugqatso kwaye kwakha ukuzithemba okufunekayo." (Jonga indlela yokuphefumla indlela yakho kwiQumrhu eliLungeleyo.)

Ukucamngca kunokukunceda ukukhuthaza ukubetha umthambo xa ungekho kwimeko, ukukunika ukuzithemba okudingayo ukuze uzame i-yoga enzima, okanye ukoyike i-treadmill ikhawulezise inotshi okanye ezimbini. "Ukuziqhelanisa neJapa Meditiation, ngexa ucula 'imantra," ibuyisela ekhaya injongo yam yokubonakalisa, yenza konke okusemandleni am kwaye uhlale uzinikele [kwindlela yam], utshilo uKathryn Budig, utitshala kunye nengcali yeyoga. "Indizisela isikhumbuzo esikhawulezileyo sokwenza konke okusemandleni am." U-Budig usebenzisa i-mantra yakhe, "Injongo Yinyani, Hlala Uyinyani," kodwa ungakhetha eyakho imantra yokucamngca kwakho (okanye usebenzise enye ye-10 yeMantras Mindfulness Experts Live by).

Ngaba uphefumlelwe ukuba uzame? Ndwendwela i-TM.org ngolwazi oluthe kratya malunga neTranscendental Meditation, olona hlobo lokucamngca oluphandwe nzulu, okanye ufumanise indlela yokucamngca noGretchen Bleiler.

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