Ukucamngca ngokukhulelwa: Izibonelelo zokuqonda

Umxholo

• Yintoni ukucamngca?
• Ziziphi iinzuzo?
• Kuthekani Ngeyoga?
• Ndingakuqhelanisa Njani nokucamngca?
• Zama iNtloko
• Zama ukuCamngca okuKhokelwayo kwi-Intanethi
• Funda malunga nokuCamngca
• Iingcebiso malunga nokukhulelwa okunempilo kunye nokonwaba

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Uninzi loomama-bechitha ixesha elininzi bexhalabile malunga nokukhula kosana lwabo. Kodwa khumbula, kubaluleke kakhulu kwiinyanga ezilithoba ezizayo ukuba ungene kwimikhwa yomnye umntu: eyakho.

Mhlawumbi udinwe kakhulu. Okanye unxaniwe. Okanye ndilambile. Mhlawumbi wena nosana lwakho olukhulayo nidinga ixesha elithe cwaka lokunxibelelana.

Ugqirha okanye umbelekisi wakho unokuthi, "Mamela umzimba wakho." Kodwa kuninzi lwethu, olandelwa ngu, "Njani?"

Ukucamngca kunokukunceda umamele ilizwi lakho, umzimba wakho, loo ntliziyo incinci- kwaye ikuncede uzive uhlaziyekile kwaye ujolise ngakumbi.

Yintoni ukucamngca?

Cinga ngokucamngca njengexesha lokuphumla lokuphefumla nokunxibelelana, wazi ukudlula kweengcinga, kunye nokucoca ingqondo.

Abanye bathi kukufumana uxolo lwangaphakathi, ukufunda ukuyeka ukuhamba, nokunxibelelana nawe ngokuphefumla, nangokugxila engqondweni.

Kwabanye bethu, kunokuba lula njengokungena nzulu, nokuphefumla ngaphakathi kwindawo yokuhlambela emsebenzini njengoko uzama ukugxila kuwe, emzimbeni wakho, nasemntwaneni. Okanye, ungathatha iklasi okanye ubuyele endaweni yakho ekhethekileyo endlwini enemiqamelo, imethi, kunye nokuthula okupheleleyo.

Ziziphi iinzuzo?

Ezinye zezibonelelo zokucamngca zibandakanya:

• ukulala ngcono
• ukudibanisa nomzimba wakho oguqukayo
• uxinzelelo / uxinzelelo
• uxolo lwengqondo
• uxinzelelo oluncinci
• ukulungiselela abasebenzi ngokufanelekileyo
• umngcipheko omncinci woxinzelelo lwasemva kokubeleka

Oogqirha kunye nososayensi baye bafunda izibonelelo zokucamngca ngabafazi abakhulelweyo kwaye babonakalisile ukuba inokunceda oomama ukuba babe kulo lonke ixesha lokukhulelwa kwaye ngakumbi xa bezalwa.

Oomama abanamanqanaba aphezulu oxinzelelo okanye uxinzelelo ngexesha lokukhulelwa kunokwenzeka ukuba bahambise iintsana zabo kwangaphambi kokubeleka okanye ubunzima bokuzalwa obuphantsi.

Iziphumo zokuzalwa ezinjengezo ziingxaki zempilo yoluntu, ngakumbi eMelika. Apha, iirhafu zesizwe zokuzalwa kwangaphambi kokuzalwa kunye nobunzima bokuzalwa obuphantsi ziipesenti ezili-13 kunye nesi-8 ngokwahlukeneyo. Oku kuxelwe kwingxelo epapashwe kwiphephancwadi Psychology & Health.

Uxinzelelo ngaphambi kokubeleka lunokuchaphazela ukukhula komntwana. Izifundo zibonise ukuba inokuchaphazela ukukhula kwengqondo, iimvakalelo kunye nokukhula komzimba ebusaneni nasebuntwaneni. Esona sizathu sokucinezela ixesha lokucamngca!

Kuthekani Ngeyoga?

Uphononongo lufumanise ukuba abasetyhini abaqale ukuziqhelanisa neyoga kubandakanya ukucamngca kwangethuba ekukhulelweni kunciphise uxinzelelo kunye noxinzelelo ngexesha abazisa ngalo.

Abasetyhini abenza i-yoga enengqondo kwikota yabo yesibini baphinde banika ingxelo yokunciphisa iintlungu ngexesha labo lesithathu.

Ndingakuqhelanisa Njani nokucamngca?

Ingaba ufuna ukukhulelwa, ufumanise ukuba ukhona, okanye ulungiselela isicwangciso sokuzalwa, nazi ezinye zeendlela zokuqalisa ngenkqubo yokucamngca.

Zama iNtloko

Le nkqubo yasimahla yeentsuku ezili-10 yokufunda iziseko zokucamngca iyafumaneka kwi-headpace.com. I-Headspace yenye yenani elikhulayo leapps ezifundisa imithambo ekhokelwayo kunye nengaxutywanga kwindlela yokusebenzisa ingqondo kwimisebenzi yemihla ngemihla.

Indlela ye-10 yemizuzu ngemini ikwakhona kwifowuni yakho okanye kwithebhulethi. I-Headspace iyazibiza ngokuba "lilungu lokuzivocavoca ingqondo yakho" kwaye yenziwa nguAndy Puddicombe, ingcali yokucamngca kunye nengqondo.

Tune kwiTED Talk kaPuddicombe, "Konke okufunekayo yimizuzu eli-10 yokukhumbula." Uya kufunda ngendlela esinokuthi sonke sibe nengqondo engakumbi, nokuba ubomi buxakekile.

Ikwafumaneka "Isikhokelo seNtloko ku… a Ukukhulelwa Okunengqondo," ejolise ekuncedeni izibini ukuba zijongane noxinzelelo lokukhulelwa nokuzala. Kuhamba wena kunye neqabane lakho ngokwamanqanaba okukhulelwa, ukubeleka kunye nokuhanjiswa, kwaye uye ekhaya. Ibandakanya inyathelo ngenyathelo lokuzivocavoca.

Zama ukuCamngca okuKhokelwayo kwi-Intanethi

Ukucamngca utitshala uTara Brach unikezela ngeesampulu zasimahla zokucamngca ngokukhokelwa kwiwebhusayithi yakhe. Ugqirha wezengqondo, u-Brach naye ufundile ubuBuddha kwaye waseka indawo yokucamngca eWashington, D.C.

Funda malunga nokuCamngca

Ukuba ukhetha ukufunda malunga nokucamngca ngaphambi kokuba uqale ukuziqhelanisa, ezi ncwadi zinokuba luncedo.

• "Indlela engacacanga yokukhulelwa: Ukucamngca, iYoga, kunye nokushicilelwa koomama abakhulelweyo:" Imixholo eya kuthi ikuncede ikufundise ukudibana nosana, ukuzikhathalela xa ukhulelwe, kunye nokuzola uloyiko lwakho ngokuzalwa nokuba ngumzali.
• "Ukucamngca ngokukhulelwa: Iindlela ezingama-36 zeeveki zokuzibandakanya nomntwana wakho ongekazalwa:" Ukuqala kwiveki yesihlanu yokukhulelwa, le ncwadi ilandelela amanyathelo akho kwaye inike isikhokelo. Ibandakanya i-CD yeaudiyo ebonisa ukucamngca ngemizuzu engama-20 ngomculo opholileyo.

Iingcebiso malunga nokukhulelwa okunempilo kunye nokonwaba