Iindlela ezi-5 zokuboniswa kongeza kwiNkqubo yokuCamngca kwakho

Umxholo

• 1. Ukuphefumla umbala
• Indlela yokwenza
• 2. Ukucamngca ngovelwano
• Indlela yokwenza
• 3. Ukuphumla kwezihlunu eziqhubela phambili
• Indlela yokwenza
• 4. Imifanekiso ekhokelwayo
• Indlela yokwenza
• 5. Ukujonga iinjongo
• Indlela yokwenza
• Umgca wezantsi

Isenokuvakala ingachasani nokudibanisa ukubona nokucamngca. Emva kwayo yonke loo nto, ukucamngca kumalunga nokuvumela iingcinga ukuba zize kwaye zihambe kunokuba ubalathise kwisiphumo esithile, akunjalo?

Xa ubona ngeso lengqondo, ugxila kwinto ethile- isiganeko, umntu, okanye injongo ofuna ukuyifeza- kwaye uyigcine engqondweni yakho, ucinga ukuba isiphumo sakho siyinyani.

Ukubonakaliswa yindlela yokwenza ingqondo yodwa, kodwa ungayisebenzisa ukuphucula ukucamngca rhoqo. Ukongeza ukubonwa kumxube wakho wokucamngca kukuvumela ukuba ubhekise ngcono ingqondo yakho ekhululekileyo kwiziphumo ezithile ongathanda ukuzibona.

Kwaye ukubonwa kunxulunyaniswa nezibonelelo ezininzi ezinokubakho kwezempilo, kubandakanya:

• ukukhululeka koxinzelelo kunye neempawu zokudakumba
• ukuphumla okuphuculweyo
• Imfesane enkulu kuwe nakwabanye
• isiqabu sentlungu
• ukuphucula amandla okujongana noxinzelelo
• ukuphucula ukulala
• impilo entle yomzimba nangokomzimba
• ukwanda kokuzithemba

Unomdla wokongeza ukubonwa ekucamngceni kwakho okanye kwindlela ocinga ngayo? Nazi iindlela ezintlanu zokuba uqalise.

1. Ukuphefumla umbala

Obu buchule bokuboniswa bunokunceda ekunciphiseni uxinzelelo kunye nokuphucula imeko ngokubanzi.

Ukuqala, cinga ngento ofuna ukuyizisa kuwe.Oku kunokuba yimvakalelo ethile okanye nje vibes ezintle. Ngoku, nikezela olu luvo ngombala. Akukho mpendulo ichanekileyo okanye engalunganga apha, kodwa cinga ukukhetha umbala owuthandayo okanye ufumane othobileyo.

Indlela yokwenza

Nje ukuba unemvakalelo oyifunayo kunye nombala ohambelana nawo engqondweni, landela la manyathelo:

1. Khululeka, ngendlela obuya kwenza ngayo ngokucamngca okuqhelekileyo.
2. Vala amehlo kwaye uphumle ngokuphefumla kancinci nangokunzulu.
3. Yiba nombono wombala owukhethileyo.
4. Qhubeka uphefumle ngelixa ubambe lo mbala kwiingcinga zakho, ucinga ngento emele wena.
5. Nge-inhale nganye, cinga umbala owufunayo uhlamba kancinci emzimbeni wakho ukusuka entloko ukuya ezinzwaneni. Qhubeka uphefumla njengoko ubona umbala ugcwalisa umzimba wakho uphela, kubandakanya iminwe kunye neenzwane.
6. Khawufane ucinge naziphi na iimvakalelo ezingafunekiyo ezikhupha emzimbeni wakho nge-exhale nganye, kwaye ubeke endaweni yazo ngombala owukhethileyo nge-inhale nganye.
7. Qhubeka nokujonga ixesha elide njengoko uthanda. Unokuziva ulula kwaye ndinoxolo ngakumbi emva komzuzu okanye emibini.

Ungasebenzisa ukuphefumla umbala njengenxalenye yako nakuphi na ukucamngca, kodwa ungathatha imizuzwana embalwa yokuphefumla umbala naxa ungenalo ixesha lokucamngca ngokupheleleyo.

2. Ukucamngca ngovelwano

Ikwabizwa ngokuba kukucamngca ngobubele bothando, lo msebenzi wokuboniswa unokukunceda ukhuthaze iimvakalelo zenceba nobubele kuwe nakwabanye.

Olu hlobo lokucamngca lunokuba luncedo ukuba ujongene neemvakalelo zobutshaba obunzulu emntwini kwaye ujonge iindlela zokuyeka.

Indlela yokwenza

1. Qala ngokufumana indawo efanelekileyo, yokuphumla kwaye uvale amehlo akho.
2. Gxila kwimiphefumlo yakho imizuzwana eliqela, uphefumlela ngaphakathi kwaye uphefumle kancinci de ufumane isingqi esifanelekileyo.
3. Yiba nomfanekiso ngqondweni womntu ofuna ukwandisa imfesane kuye, kwisithandwa sakho, kumntu ongamthandiyo, okanye nakwisilwanyana sasekhaya. Yiba nomfanekiso ngokucacileyo kwaye ubambe umfanekiso kwiingcinga zakho.
4. Cinga ngendlela oziva ngayo ngalo mntu. Ezi mvakalelo zinokwahluka kuthando olunzulu kubutshaba. Unokuziva ungathathi cala, okanye ungabinazo kwaphela iimvakalelo kubo.
5. Khawufane ucinge ngemiceli mngeni okanye iintlungu abanokujamelana nazo ebomini babo. Kulungile ukuba awunalo ulwazi olubambekayo lobu bunzima. Wonke umntu ufumana iingxaki, nokuba wabelana ngazo nabanye okanye hayi.
6. Ngoku, gxila kwiimvakalelo ongathanda ukuzithumela-uxolo, ukuzola, uvuyo, ukuphilisa, okanye ukonwaba.
7. Yiba nomfanekiso-ngqondweni weemvakalelo ngohlobo lokukhanya kwegolide okusasazeka okusuka entliziyweni yakho ukuya kweyabo.
8. Unokukufumanisa kuluncedo ukuthetha ezi mvakalelo ngendlela yemantra, enje ngala "Ngamana ndingakufumana uxolo nolonwabo," "Ngamana ndingakufumana uphilile kwaye ukhululeke kwintlungu."
9. Qhubeka uphefumla njengoko uphinda imantra. Ngomkhuhlane ngamnye, khawufane ucinge ngokukhanya kwegolide okushiyayo kwaye uthwele iimvakalelo zakho kunye neminqweno emihle komnye umntu.
10. Ukuba uqondisa ukubonwa ngokwakho, cinga iintlungu kunye nezinye iimvakalelo ezinzima ezinciphisa nge-exhale nganye, njengoko ukukhanya kwegolide kuhamba emzimbeni wakho.
11. Qhubeka nokuzivocavoca umzuzu omnye ukuya kwemithathu. Ungaqaphela iimvakalelo zenceba, ukufudumala, kunye nentliziyo elula ukukhanya zisasazeka emzimbeni wakho.

3. Ukuphumla kwezihlunu eziqhubela phambili

Lo msebenzi wokuboniswa unokunceda ukunciphisa izihlunu eziqinileyo okanye ezixineneyo, onokuzifumana ngoxinzelelo kunye noxinzelelo.

Ukuphumla kwezihlunu zakho kunokunciphisa uxinzelelo lomzimba kunye neemvakalelo, ukuphucula imeko yakho kunye nokukunceda ukuba ulale ngcono.

Indlela yokwenza

1. Lala ngomqolo kwindawo entle kodwa eqinileyo. Umgangatho onekhaphethi okanye i-yoga mat unokusebenza ngcono kunombhede wale ndlela.
2. Ngamehlo avaliweyo, thatha imizuzwana embalwa ukuze uphumle kwaye ujonge ukuphefumla kwakho.
3. Qala ngokudibanisa kwaye emva koko uphumle iqela lezihlunu Akunjalo ikukhathaza ngoku. Oku kunceda uqaphele ngcono xa izihlunu zakho zixinekile naxa zikhululekile.
4. Emva koko, qalisa ukusebenza ngendlela yakho ngamaqela emisipha yomzimba wakho. Ungaqala naphi na, kodwa inokukunceda ukukhetha indawo apho inkqubela phambili ivakala yendalo, njengokuvela entlokweni yakho ukuya ezinzwaneni zakho okanye ngokuchaseneyo.
5. Cinezela iqela lokuqala lezihlunu njengoko uphefumla kancinci. Gcina olo xinzelelo malunga nemizuzwana emihlanu. Qiniseka ukuba ungazixinanisi izihlunu zakho ngokuqinileyo kangangokuba zibangele iintlungu.
6. Njengoko uphuma, phumla ezo zihlunu ngaxeshanye. Yiba nomfanekiso ngqondweni wokuqina kunye noxinzelelo olushiya umzimba wakho nomoya wakho.
7. Phumla imizuzwana eli-10 phakathi kwamaqela emisipha, kodwa qhubeka nokucotha, ukuphefumla okuzinzileyo njengoko uphumla.
8. Qhubela kwiqela elilandelayo lemisipha kwaye uphinde.

Ukuhlaziya ukuphumla kwezihlunu kunokukunceda wandise ukuqonda kwakho ngeentlungu zomzimba kunye nokuqina komzimba wakho.

Ukuba uqaphela indawo exineneyo, ungayisebenzisa ngokufutshane le ndlela ukujonga ngamehlo izihlunu eziphumlayo kunye noxinzelelo olushiya umzimba wakho. Njengoko le ngxaki iqhubeka, kunjalo nakuzo naziphi na iimvakalelo ezinxulumene noxinzelelo.

4. Imifanekiso ekhokelwayo

Mhlawumbi ukhe weva umntu esithi, "Ndikwindawo yam yolonwabo" ngaphambili. Ewe, oko kukhokelwa yimifanekiso eqingqiweyo.

Obu buchule bunokukunceda ube nomfanekiso-ngqondweni wemifanekiso emihle kunye nemifanekiso, enokukunceda uphumle, ujongane noxinzelelo okanye uloyiko, kwaye uzive uxolile. Ikwayindlela entle yokunyusa imood yakho okanye ukhululeke ngaphambi kokuba ulale.

Indlela yokwenza

1. Ngena kwindawo efanelekileyo yokucamngca. Ungalala phantsi okanye uhlale phantsi, nokuba ukhetha yiphi na.
2. Vala amehlo akho kwaye uqalise ukunciphisa umoya wakho kwisingqi sokuthomalalisa, sokuphumla.
3. Yiba nomfanekiso-ngqondweni wendawo apho uziva unelisekile kwaye uzolile. Oku kunokuba kwindawo okhe wayindwendwela okanye indawo ecingelwayo kwenye indawo ongathanda ukuya kuyo.
4. Sebenzisa izivamvo zakho ezintlanu ukongeza iinkcukacha ezininzi kumfanekiso wakho. Uva ntoni? Ngaba uyaliva ivumba elithozamisayo, njengemithi, ukudubula kweentyatyambo, okanye into ephekwayo? Ngaba ushushu okanye uyaphola? Ngaba uyawuva umoya kulusu lwakho? Ngaba isibhakabhaka siqaqambile, simnyama, sisaqhwithi, sigcwele ziinkwenkwezi?
5. Khawuzithelekelele usiya phambili, uzive uzolile kwaye useluxolweni xa ungena kumbono wakho ngokunzulu.
6. Qhubeka uphefumle kancinci njengoko ujonga kwindawo oyenzileyo, uyifumana ngokupheleleyo ngazo zonke izivamvo zakho.
7. Nge-inhale nganye, cinga uxolo kunye nemvisiswano engena emzimbeni wakho. Yiba nomfanekiso ngqondweni wokudinwa, uxinzelelo kunye noxinzelelo ushiya umzimba wakho xa uphuma.
8. Xa uziva ukulungele, ungawushiya umbono wakho. Ukwazi ukuba ungabuya nangaliphi na ixesha kunokunceda imeko yakho entsha yokuphumla ukuhlala usuku lonke. Oku kunokukunceda uzive ulawula ngakumbi iimvakalelo ezinzima kwaye kukuvumela ukuba ulawule uxinzelelo kunye noxinzelelo ngokulula.

5. Ukujonga iinjongo

Nantsi imfihlo encinci malunga nengqondo yakho: Ayinakuhlala ichaza umahluko phakathi kwento oyicingileyo kunye nento leyo ngokwenene yenzekile.

Yiyo loo nto kutheni ukubonwa kusebenza. Xa uzibonela ngokwakho ukufezekisa iinjongo, ingqondo yakho ekugqibeleni inokukholelwa ukuba sele uzenzile ezo zinto. Oku kunokukunceda uzive uzithembile kwaye wenze kube lula ukufikelela kwiinjongo ngokwenyani.

Ukubonwa kwakhona kunceda ukudala iindlela ezintsha kwingqondo yakho ngokuhamba kwexesha ngenkqubo ebizwa ngokuba yi-neuroplasticity. Yithi uzibonise ngokwakho ufumana ukunyuswa emsebenzini kwaye uzive unemincili kwaye wonwabile malunga nalo.

Lo mfanekiso unokunceda ingqondo yakho iqale ukudibanisa ithemba kunye nezinye iimvakalelo ezintle kunye nengcinga yokunyuswa, endaweni yokuziva unganqabisekanga malunga namathuba akho okunyuka.

Ukubonwa kweenjongo kusebenza ngendlela efanayo nemifanekiso ekhokelwayo. Kodwa endaweni yokudala indawo ekucingeni kwakho, jonga umzuzu othile wokufezekisa injongo yakho.

Indlela yokwenza

1. Bamba injongo yakho ngokuqinileyo kwiingcinga zakho. Mhlawumbi iinjongo zakho zokuphumelela ukhuphiswano, ukufunda isakhono esitsha, okanye ukuphuhlisa uphawu oluthile lobuntu.
2. Yiba nomfanekiso wakho uphumelela kule njongo. Gxila kwindawo okuyo, abanye abantu abakungqongileyo, kunye neemvakalelo zakho ngalo mzuzu. Yongeza iinkcukacha ezininzi kangangoko ukwenza ukuba indawo icace kwaye ibe yinyani.
3. Ukuba kuvela amathandabuzo, anje ngala "Andinakuyenza le nto," okanye "Oku akunakusebenza," balwe nemantra efanelekileyo. "Ndingayenza le nto," "ndiyazithemba," okanye "ndinamandla okuqhubeka ndizama."
4. Gxila ekuphefumleni nakwimantra yakho njengoko ubona umbono wempumelelo yakho.

Umgca wezantsi

Ukongeza imithambo yokubonwa kwindlela ocinga ngayo kunokukunceda uqhube ingqondo yakho apho ufuna ukuya khona, nokuba kungumjelo oxolo ehlathini okanye kwinkolelo yokuba (kwaye uya) kufezekisa iinjongo ezithile

Ayizi ngokulula kuye wonke umntu, kwaye isenokuziva ingonwabanga ekuqaleni. Kodwa ngokuziqhelanisa noko, iya kuqala ukuziva indalo ngakumbi.

UCrystal Raypole wayekhe wasebenza njengombhali kunye nomhleli weGoodTherapy. Amacandelo akhe anomdla abandakanya iilwimi zaseAsia kunye noncwadi, uguqulelo lwaseJapan, ukupheka, isayensi yendalo, ubungqingili besini, kunye nempilo yengqondo. Ngokukodwa, uzibophelele ekuncedeni ukunciphisa ukubekwa amabala malunga nemicimbi yezempilo yengqondo.