Ukuzindla kuwumkhuba wakudala osethole ukuthandwa kakhulu eminyakeni yamuva nje. Njengoba kunezinzuzo eziningi ngenhlalakahle engokwengqondo, engokomzwelo, nengokomzimba, ukuzindla sekuyithuluzi elibalulekile kubantu abaningi abafuna ukuthula kwangaphakathi nokulinganisela. Kulo mhlahlandlela ophelele, sizohlola izinhlobo ezahlukene zokuzindla, sifunde ukuthi ungaqala kanjani ngokwenza ukuzindla, sihlole izinzuzo zezempilo esizinikezayo, futhi sithole izindlela zokuhlanganisa ukuzindla ekuphileni kwethu kwansuku zonke. Ngakho-ke, bamba umcamelo, thola indawo ethulile, futhi ake sicwilise emhlabeni wokuzindla.
Isingeniso
Kuyini ukuzindla?
Ukuzindla kuwumkhuba ohlanganisa ukuqeqesha ingqondo ukuthi igxile futhi iqondise kabusha imicabango. Ngokuvamile isetshenziselwa ukufeza ukucaca kwengqondo, ukuzinza kwemizwelo, nomuzwa wokuthula kwangaphakathi. Izindlela zokuzindla ziyahlukahluka kakhulu, kodwa zonke zinenhloso efanayo yokuhlakulela ukuqaphela nokuqwashisa.
Izinzuzo zokuzindla
Izinzuzo zokuzindla zidlulela ngalé kokuphumula nje. Ucwaningo luye lwabonisa ukuthi ukuzindla okuvamile kunganciphisa ingcindezi nokukhathazeka, kuthuthukise ukugxilisa ingqondo nokudala, kuthuthukise inhlalakahle yemizwa, futhi kukhuthaze impilo yomzimba wonke. Ukwengeza, ukuzindla kuye kwaxhunyaniswa nokuzazi okwengeziwe kanye nomuzwa omkhulu wokuba nenjongo ekuphileni.
Izinhlobo ezahlukene zokuzindla
Kunezinhlobo eziningana ezahlukene zokuzindla, ngayinye inendlela yayo ehlukile kanye nezinzuzo. Ake sihlole ezinye ezidume kakhulu:
Ukuzindla ngokomqondo
Ukuzindla kwengqondo kuhilela ukunaka isikhathi samanje ngaphandle kokwahlulela. Igxile ekuqapheliseni imicabango, imizwa, nemizwelo njengoba iphakama, ngaphandle kokubanjwa kukho. Ukuzindla ngokucabangela kusiza ukuhlakulela isimo sengqondo sokungenzi lutho futhi sokwamukela mayelana nokuzizwisa kwethu.
Ukuzindla ngomusa wothando
Ukuzindla ngomusa wothando, okwaziwa nangokuthi ukuzindla kwe-metta, kubandakanya ukuqondisa izifiso ezinhle nothando olungenamibandela kuwena nakwabanye. Kuyasiza ukuthuthukisa ububele, uzwela, nomuzwa wokuxhumana nazo zonke izinto eziphilayo.
Ukuzindla okungaphenduki
I-Transcendental meditation iyindlela lapho odokotela bephinda amazwi akhuluma buthule kubo. Lolu hlobo lokuzindla luhlose ukweqa inqubo yokucabanga kanye nokufinyelela emazingeni ajulile okuqaphela nokuqwashisa.
Ukuzindla kwe-Yoga
Ukuzindla kwe-Yoga kuhlanganisa ukuma komzimba (asanas) nokulawula ukuphefumula (pranayama) nokuzindla. Kuwumkhuba ophelele ohlanganisa ukunyakaza, ukuphefumula, nokuzindla ukuze kuthuthukiswe ibhalansi nokuzwana emzimbeni nasengqondweni.
Ukuzindla okuqondiswayo
Ukuzindla okuqondisiwe kuhilela ukulalela umfundisi orekhodiwe noma ophilayo onikeza imiyalelo nokubona ngeso lengqondo ukusiza ukuqondisa umkhuba wokuzindla. Iwusizo ikakhulukazi kwabaqalayo noma labo abakhetha ukuqondiswa kwangaphandle.
Ukuqalisa ngokuzindla
Uma umusha ekuzindleni, ukuqalisa kungase kuzizwe kungaphezu kwamandla. Kodwa ngezinyathelo ezimbalwa ezilula, ungakwazi ukusungula isisekelo esiqinile somkhuba wakho.
Ukudala indawo enokuthula
Thola indawo ethule nenethezekile lapho ungazindla khona ngaphandle kweziphazamiso. Fiphalisa izibani, khanyisa ikhandlela, noma udlale umculo opholile ukuze udale umoya opholile okhuthaza ukuphumula.
Ukukhetha ukuma okunethezekile
Khetha ukuma okukuvumela ukuthi ukhululeke futhi uqaphe. Lokhu kungaba ukuhlala uphambanise imilenze kumcamelo, uhlale esihlalweni izinyawo zakho zibheke phansi, noma ulale phansi uma kunesidingo. Isihluthulelo siwukugcina umgogodla oqondile futhi ugcine umzimba wakho ukhululekile.
Ukugxila emoyeni
Enye yezindlela ezivame kakhulu zokuzindla ukugxila ekuphefumuleni. Naka imizwa yokuphefumula lapho ungena futhi uphuma emzimbeni wakho. Uma ingqondo yakho izulazula, buyisela ngobumnene ukugxila kwakho ekuphefumuleni ngaphandle kokwahlulela.
Ukubhekana nokuphazamiseka
Kungokwemvelo ukuthi imicabango neziphazamiso zivuke ngesikhathi sokuzindla. Kunokuba umelane nazo noma uzicindezele, vuma ukuba khona kwazo futhi uzivumele zidlule ngaphandle kokuhileleka kuzo. Gcina isimo sengqondo esimnene futhi esingahluleli emicabangweni yakho.
Ukujulisa umkhuba wakho wokuzindla
Njengoba ukhululeka kakhulu ngokuzindla, ungahlola izindlela zokujulisa ukuzijwayeza kwakho futhi uhlole amasu ahlukene.
Ukwandisa ubude besikhathi
Qala ngamaseshini amafushane wokuzindla futhi kancane kancane wandise ubude besikhathi njengoba wakha amandla akho. Hlela okungenani imizuzu engu-10-15 ngosuku futhi kancane kancane usebenze indlela yakho kuze kufike emaminithini angu-30 noma ngaphezulu.
Ukuhlola amasu ahlukene
Uma usunesisekelo esiqinile, ungazama izindlela ezihlukene zokuzindla ukuze uthole ukuthi yini ehambisana nawe. Zama ukuzindla komusa wothando, ukuzindla okudlulele, noma ukuhlola ukuzindla kwe-chakra ukuze uthuthukise izici ezithile zempilo yakho.
Ukusebenzisa izinsiza zokuzindla
Izinsiza zokuzindla ezifana nama-cushions, amabhentshi, noma izinhlelo zokusebenza zokuzindla zingakunikeza ukwesekwa okwengeziwe nokunethezeka ngesikhathi sokuzilolonga. Linga ngezinsiza ezahlukene ukuze uthole ukuthi yini ekusebenzela kangcono.
Ukujoyina amaqembu noma amakilasi okuzindla
Cabangela ukujoyina iqembu lokuzindla noma ukuya emakilasini okuzindla emphakathini wakho. Ukuzijwayeza nabanye kungakha indawo esekelayo futhi kujulise ukuqonda kwakho ukuzindla.
Izinzuzo zezempilo zokuzindla
Ukuzindla kufakazelwe ngokwesayensi ukunikeza izinhlobonhlobo zezinzuzo zezempilo. Ake sihlole ezinye zazo:
Ukunciphisa ukucindezeleka nokukhathazeka
Enye yezinzuzo ezaziwa kakhulu zokuzindla amandla ako okunciphisa ukucindezeleka nokukhathazeka. Ukuzijwayeza ukuzindla njalo kunganciphisa amazinga e-cortisol, ihomoni ehambisana nokucindezeleka, futhi kukhuthaze umuzwa wokuzola nokuphumula.
Ukuthuthukisa ukucaca kwengqondo nokugxila
Ukuzindla kuthuthukisa ukucaca kwengqondo nokugxila ngokuqeqesha ingqondo ukuthi ihlale ikhona futhi igxile emsebenzini owenziwayo. Ithuthukisa isikhathi sokunaka nokugxila, okuholela ekwandeni kokukhiqiza nokusebenza kahle.
Ukuthuthukisa inhlalakahle yemizwa
Ukuzindla kuthuthukisa ukuphila kahle ngokomzwelo ngokusiza abantu ukuba bazi imizwa yabo futhi bathuthukise isimo sokungaphenduleki ngakubo. Ikhuthaza ukuzinza kwemizwa, ukuqina, kanye nekhono lokuzulazula ezimeni eziyinselele ngokulingana.
Ukuthuthukisa ukusebenza kwamasosha omzimba
Ucwaningo luphakamisa ukuthi ukuzindla okuvamile kungakhuphula amasosha omzimba futhi kuthuthukise impilo yonke. Ngokunciphisa ukucindezeleka nokukhuthaza ukuphumula, ukuzindla kusekela izindlela zokuphulukisa zemvelo zomzimba.
Ukukhuthaza ukulala okungcono
Ukuzindla kutholakale kuphumelela ekulweni nokuqwasha nokuthuthukisa izinga lokulala. Umkhuba wokuqaphela kanye namasu okuphumula ngaphambi kokulala kungasiza ukuzolisa ingqondo futhi kudale indawo ekahle yokulala okuzolile.
Ukuhlanganisa ukuzindla empilweni yansuku zonke
Ukuzindla akugcini nje kuphela esikhathini esichithwa ku-cushion; ingahlanganiswa kuzo zonke izici zokuphila kwansuku zonke. Nazi ezinye izindlela zokufaka ukuzindla esimisweni sakho sansuku zonke:
Ukusetha isimiso sokuzindla esivamile
Beka isikhathi esiqondile usuku ngalunye sokuzijwayeza kwakho ukuzindla. Ukungaguquguquki kuyisihluthulelo, ngakho-ke khetha isikhathi lapho okungenzeka kakhulu ukuthi uphazamiseke futhi uzibophezele kuso.
Ukuletha ingqondo emisebenzini yansuku zonke
Zijwayeze ukuqaphela emisebenzini yakho yansuku zonke ngokuletha ukunaka kwakho okugcwele kulesi sikhathi samanje. Noma ngabe uyadla, uhamba, noma uxubha amazinyo, hlanganisa zonke izinzwa zakho futhi ube khona ngokugcwele kulokho okwenzayo.
Ukusebenzisa ukuzindla ukuze uzibonele futhi uzikhulisele wena
Ukuzindla kungaba yithuluzi elinamandla lokuzindla nokukhula komuntu siqu. Zinike isikhathi sokuzindla ngemicabango yakho, imizwa, kanye namaphethini wokuziphatha phakathi nangemva kweseshini yakho yokuzindla. Sebenzisa lokhu kuzazi ukuze wenze izinguquko ezinhle empilweni yakho.
Ukuzijwayeza ukubonga nozwelo
Hlakulela isimo sengqondo sokubonga nesihawu ngokuzindla. Thatha isikhashana usuku nosuku ukukhombisa ukubonga ngezibusiso empilweni yakho futhi uthumele umusa wothando kuwena nakwabanye.
Ukunqoba izinselele ezijwayelekile ekuzindleni
Nakuba ukuzindla kungaba nomvuzo omkhulu, kunezinselele zakho. Nazi izinselelo ezijwayelekile nokuthi ungazinqoba kanjani:
Ukungahlaliseki nokuntula isineke
Ukungahlaliseki nokuntula isineke kuyizinto ezivamile lapho uzindla. Kunokuba umelane nale mizwa, yamukele futhi uyeke. Zijwayeze ukubekezela futhi uzikhumbuze ukuthi ukuzindla kuwuhambo, hhayi indawo oya kuyo.
Ukubhekana nengqondo ematasa
Kungokwemvelo ukuthi ingqondo izule ngesikhathi sokuzindla. Uma ubona ingqondo yakho izulazula, buyisela ukunaka kwakho esikhathini samanje ngaphandle kokwahlulela. Ngokuhamba kwesikhathi nokuzijwayeza, uzothuthukisa ukugxila okukhulu nokucaca kwengqondo.
Ukuphatha ukungakhululeki ngokomzimba
Ukungakhululeki ngokomzimba, njengobuhlungu beqolo noma ukuqina, kungaba yisiphazamiso ngesikhathi sokuzindla. Linga ngokuma okuhlukene futhi usebenzise izisetshenziswa ezinjengamacushion noma izingubo zokulala ukuze usekele umzimba wakho. Uma ukungakhululeki kuqhubeka, cabanga ngokufuna isiqondiso kuthisha wokuzindla.
Ukugcina ugqozi
Ukuhlala ugqugquzelekile ukuzindla njalo kungaba inselele, ikakhulukazi lapho umdlandla wokuqala uphela. Zikhumbuze ngezinzuzo oye wazithola futhi uzibekele imigomo engokoqobo. Bungaza ama-milestones amancane ukuze uhlale ukhuthazekile futhi uzinikele ekusebenzeni kwakho.
Ukuhlola amasu okuzindla athuthukile
Uma ususungule umkhuba ojwayelekile wokuzindla, ungaba nentshisekelo yokuhlola amasu athuthukile. Nazi izibonelo ezimbalwa:
Ukuzindla ngomusa wothando
Ukuzindla ngomusa wothando kuhilela ukuqondisa imizwa yothando, ububele, nokuthakazelelwa wena nabanye. Kungumkhuba onamandla wokuhlakulela ukuzwelana nokukhuthaza ubudlelwano obuhle.
Ukuzindla okungaphenduki
Ukuzindla kwe-Transcendental kuhilela ukusetshenziswa kwe-mantra, igama elithile noma ibinzana, ukuze kudlule inqubo evamile yokucabanga. Kwaziwa ngekhono layo lokukhuthaza ukuphumula okujulile nokufinyelela ezifundeni eziphakeme zokuqaphela.
Ukuzindla kwe-Chakra
Ukuzindla kwe-Chakra kugxile ekusebenziseni nasekulinganiseni izikhungo zamandla emzimbeni ezaziwa ngama-chakras. I-chakra ngayinye ihlotshaniswa nezici ezihlukene zenhlalakahle ngokomzimba, ngokomzwelo, nangokomoya.
Ukuzindla kweMantra
Ukuzindla kwe-Mantra kuhilela ukuphindaphinda kwegama elingcwele noma ibinzana ukuze ugxilise ingqondo futhi ufinyelele isimo sokugxila okujulile. Kungasiza ukuthulisa ingqondo, kwandise ukuqaphela, futhi kukhuthaze ukukhula ngokomoya.
Indima yokuzindla ekulawuleni ukucindezeleka
Ukucindezeleka sekuyinkinga evamile ezweni lanamuhla elisheshayo. Ukuzindla kungadlala indima ebalulekile ekulawuleni nasekwehliseni amazinga okucindezeleka. Ake sihlole ukuthi kanjani:
Ukuqonda impendulo yokucindezeleka
Ukucindezeleka kuyindlela engokwemvelo yokusabela ezinsongweni ezicatshangwayo noma izinselele. Lapho sibhekana nokucindezeleka, umzimba wethu ukhulula amahomoni okucindezeleka njenge-cortisol, angaba nemiphumela elimazayo empilweni yethu uma ingalawulwa ngendlela efanele.
Ukusebenzisa ukuzindla njengendlela yokubhekana nesimo
Ukuzindla kwenza kusebenze impendulo yokuphumula komzimba, ephikisana nokusabela kokucindezeleka. Ukuzijwayeza njalo kusiza ukulawula amazinga e-cortisol, kunciphisa umthelela wengcindezi emzimbeni, futhi kukhuthaza umuzwa wokuzola nokuphila kahle.
Ukuthuthukisa ukuqina ngokuzindla
Ukuzindla kwakha ukuqina ngokuthuthukisa ikhono lethu lokubhekana nengcindezi. Kuqinisa amandla engqondo okuhlala uzolile futhi ugxile lapho ubhekene nezinselele, okusenza sikwazi ukuzulazula ezimweni ezicindezelayo kalula.
Isiphetho
Ukuzindla kuwumkhuba oguqulayo onikeza inqwaba yezinzuzo ngenhlalakahle yethu engokomzimba, engokwengqondo, nengokomzwelo. Ngokufaka ukuzindla empilweni yethu yansuku zonke, singahlakulela ingqondo, sinciphise ukucindezeleka, sithuthukise impilo yethu yonke, futhi sakhe ukuxhumana okujulile nathi kanye nabanye. Ngakho-ke, donsa umoya, thola indawo ethulile, bese uqala uhambo lwakho lokuzindla. Zitholele ukuthula nokucaca okungaphakathi kuwe.
Imibuzo Evame Ukubuzwa
Kufanele ngizindle isikhathi esingakanani usuku ngalunye?
Isikhathi sokuzindla siyahlukahluka kumuntu nomuntu. Qala ngemizuzu embalwa usuku ngalunye futhi kancane kancane wandise isikhathi njengoba ukhululeka. Khomba okungenani imizuzu eyi-10-15 yokuzijwayeza nsuku zonke, kodwa ngisho nemizuzu embalwa ingenza umehluko.
Ingabe ukuzindla kungaziqeda izifo?
Nakuba ukuzindla kungeyona indawo yokwelashwa, kungahambisana nezindlela zendabuko zokuphulukisa. Ukuzindla kukhuthaza ukuphumula, kunciphisa ukucindezeleka, futhi kusekela inhlalakahle jikelele, okungaba nomthelela omuhle empilweni yomzimba. Nokho, thintana nochwepheshe bezokunakekelwa kwempilo ngezimo ezithile zezokwelapha.
Ingabe ukuzindla kuwumkhuba wenkolo?
Ukuzindla kunomsuka emasikweni ahlukene enkolo nangokomoya, kodwa akuboshelwe ngokwemvelo kunoma iyiphi inkolo ethile. Ukuzindla kungenziwa abantu banoma iyiphi inkolo noma abangenalo nhlobo ukholo. Kuwumkhuba wezwe ogxile ekuhlakuleleni ukucabangela nokuthula kwangaphakathi.
Ngingakwazi ukuzindla ngilele?
Ngenkathi ukuhlala kuyisimo esivame kakhulu sokuzindla, ungazindla ngokulala uma lokho kukukhululeka kakhulu. Okubalulekile ukugcina ukuqwashisa nokuvimbela ukuthi ungalali.
Kuthatha isikhathi esingakanani ukuthola izinzuzo zokuzindla?
Izinzuzo zokuzindla zingatholwa ngisho nangemva kwezikhathi ezimbalwa. Nokho, imiphumela yokuzindla ijula ngokuzijwayeza njalo ngokuhamba kwesikhathi. Ukungaguquguquki nokubekezela kubalulekile. Namathela ekusebenzeni kwakho, futhi uzobona kancane kancane imiphumela emihle enhlalakahleni yakho.