Izindlela Zasendulo Zisiza Abantu Abanobuhlungu Bokugcina
Ukuzindla ngengqondo kuyindlela yokwelapha isifo samathambo , kanye nezinye izimo ezingapheli (isib. Fibromyalgia , psoriasis ). Abantu abaningi abane-arthritis ye-rheumatoid baphathwa ngokuhlanganiswa kwemithi yokulawula ubuhlungu nokuqhubekela phambili kwesifo. Kungaba inqubo eyingozi ukuthola inhlanganisela engcono kakhulu yezidakamizwa ngoba akufani naso sonke isiguli.
Ngisho nalapho kunqunywe umuthi wokwelashwa, imiphumela emibi noma impendulo enganele ngokwelashwa kungenzeka. Ngokuvamile lapho abantu bebheka ezinye izindlela zokwelashwa, ukwelashwa kwemvelo, noma izifo zokwelapha. Ukwelashwa okuhambisanayo kungenye okungeziwe emshweni wakho wokwelashwa okufanele usetshenziswe kanye nezinye izifo zakho. Kunezinqubo eziningi zokwelashwa noma izifo zokwelapha. Ukuzindla kwengqondo akuyona into entsha, kodwa kuhlolisiswa futhi kufinyelela ekuthandeni njengoba abantu abane-arthritis ye-rheumatoid bafunda kabanzi ngakho.
Yini Ukuzindla Ngengqondo?
Ukuzindla kwengqondo kuyindlela yokucabanga engasetshenziselwa ukugxila ekuqapheleni nasekuqapheliseni okwamanje. Igama elithi "ingqondo" lisuselwa ku-Pali (ulimi lwemiBhalo yokuqala yaseBuddhist) igama elithi "sati" elisho ukuthi "ukukhumbula." Kulesi simo, libhekisela ekukhunjeni ukuxhuma kabusha kuze kube manje, hhayi ukukhumbula isipiliyoni esidlule.
Umlando Omncane
Ukuzindla kwavela eminyakeni engaphezu kwengu-2 500 eyedlule njengengxenye yemikhuba yasendulo yenkolo nengokomoya. Ngenkathi kuthiwa ivela ekuqondiseni kweBuddhist, ukucabanga kwakuhlanganiswe ebuKristwini, eHinduism, Islam, Judaism, naseTaoism.
Kuphela nje emashumini ambalwa ambalwa adlule, kodwa abacwaningi baseNtshonalanga baqala ukubona izinzuzo zokuzindla ngokuphathelene nempilo yengqondo nengqondo.
Izindlela zomzimba zengqondo manje zibhekwa njengendlela yokwelashwa eqondakalayo yezimo ezibuhlungu ezingapheli.
Udokotela waseNtshonalanga, uJon Kabat-Zinn, wethule uhlelo lwe-Mindfulness Based Stress Reduction (MBSR) encwadini yakhe ethi "Full Catastrophe Living", eyashicilelwa ekuqaleni ngo-1990. Ekuqaleni, lolu hlelo lwaluhloselwe abantu abanezifo ezimbi kakhulu, kodwa kamuva kwashintshwa ukuze kusetshenziswe esimweni semitholampilo ukuze kusize labo abanezifo zesifo sofuba bazo zonke izigaba ezinzima . I-Kabat-Zinn ichaza ngokuthi "ukugxila ngenhloso, kumzuzwana wamanje, nokungabi nokwahlulela, ekuboneni okuhlangenwe nakho kwesikhashana kuze kube mzuzu."
Kuyasiza Kanjani?
Ngokuphathelene nempilo, umgomo wokuzindla kwengqondo ukubona okungaphezu kwemizwelo yakho futhi ugxile ekubhekaneni nobuhlungu nezinye izici zesifo, okwamanje. Ukuzindla kwengqondo akudingeki kuthathwe njengomkhuba ongokomoya naphezu kwemvelaphi yayo uma isetshenziselwa ukulawula imizwelo futhi ugxile ekubhekaneni nokubhekana nakho. Cabanga nje njengendlela yokugxila ekuqapheliseni umzuzu ngomzuzu.
Nakuba abantu abaphila nobuhlungu obungapheli bangathatha imithi ebuhlungu ukuze banciphise umthelela wayo, kubalulekile ukuba bakwazi ukubhekana nokucindezeleka kokuphila nobuhlungu obungapheli nokuwamukela njengengxenye yokuphila kwakho.
Kubantu abanesifo se-rheumatic, ukuzindla kwengqondo kungasiza:
- unciphise ukucindezeleka kwengqondo
- ukwandisa inkolelo yokuthi ungakwazi ukunqoba noma ukuphatha ubuhlungu nezinye izimpawu
- ukucubungula imizwa ehlobene nokuphila nobuhlungu obungapheli
- phuthukisa izinga lakho lokukhathala
- phuthukisa ikhono lakho lokwenza amasu okuzinakekela
- ukuthuthukisa inhlalakahle jikelele kanye nekhwalithi yokuphila
Futhi, ezinye iziguli zingathola ukuthi ziyavumelana kakhulu nokusetshenziswa kwemithi uma usebenzisa ukuzindla kwengqondo njengendlela yokwelashwa okuqondiswayo. Abanye abantu bangase bakwazi ngisho nokwehlisa ukusetshenziswa kwemithi. Ngokuthakazelisayo, kuye kwaphakanyiswa ukuthi ukuzindla kwengqondo kungase kube nemiphumela ye-physiologic engaphezu kwalokho engayifinyelela ngokwengqondo.
Kwenziwe Kanjani?
Ngokuvamile, ukuze kufinyeleleke engqondweni, ngokuvamile umuntu angagxila ekugxileni ngokuphefumula. Ukuzivocavoca okuhlukahlukene kungafakwa futhi ukugxila kungase kube okuhlukahlukene ukufaka izinzwa noma imisindo noma izithombe. Umsindo ulula, akunjalo? Empeleni akulula neze. Ngaphandle kokuqeqeshwa nokuqondiswa, ukunakwa kwakho kudlula kude namanje nokushintsha phakathi kwesikhathi esidlule nekusasa. Lona iphuzu lokuzindla kwengqondo. Kuyindlela ehloswe ukukusiza ukuthi ugxile kulokhu okwamanje.
Kukhona izindlela eziningana zokucabanga, kodwa uhlelo lokunciphisa ukucindezeleka olususelwe ekucindezelweni (MBSR) luyaziwa kakhulu. I-Kabat-Zinn yathuthukisa uhlelo e-University of Massachusetts ngawo-1970. I-MBSR iyikilasi lezinsuku ezingu-8 eliqukethe amaviki onke amasonto amabili kuya ku-3. Abantu abathatha ekilasini bafunde futhi basebenze:
- ukuzindla okuhleliwe okugxile ekuphefumuleni
- ukuhamba ngeso lengqondo
- ukunyakaza okucabangayo usebenzisa ukuhleleka kwe-Yoga ukuhleleka
- indlela yokugxila ekuzweleni okuhlukahlukene emzimbeni
Ngasekupheleni kwekilasi lezinsuku ezingu-8, umkhuba wokucabangisisa usetshenziswa emisebenzini yansuku zonke, ebizwa ngokuthi i-Informal mindfulness practice. Ukurekhoda komsindo kunikezwa ukusekela umkhuba wasekhaya wokucabanga. Labo abathatha ekilasini kumele benze imizuzu engaba ngu-45 yokucabanga okusemthethweni ukuqhuba izinsuku ezingu-6 ngesonto phakathi nesikhathi sesonto eli-8. Kukhona futhi ukubuyela emuva ekupheleni kwesikhathi sesonto eli-8 lapho abahlanganyeli behlala khona ekuthuleni okungaphazanyiswa isikhathi esithile esikhethiwe.
Kunabafundisi abangaba ngu-1 000 abaqinisekisiwe be-MBSR abangatholakala cishe kuwo wonke amazwe, kanye namazwe angu-30. Ngaphambi kokuba uhlole ukuthi ukhona yini umfundisi endaweni yakho, kumele ube nokuzibophezela okuqinile kumsebenzi wezinsuku ezingu-8, nokuqonda injongo yayo. Ungathola kabanzi mayelana ne-MBSR esikhungweni se-Mindfulness e-University of Massachusetts Medical School. Uma ungeke ukwazi ukufika ekilasini, kunencwadi yokusebenzela etholakalayo yokuthenga okuthiwa i-Mindfulness-Based Based Stress Reduction Workbook, kaBob Stahl, Ph.D. no-Elisha Goldstein, Ph.D. Le phambili yabhalwa nguJon Kabat-Zinn, Ph.D.
Imithombo:
ULudwig, uDavid S. Ukuziphendukela Kwemithi. I-JAMA. 2008; 300 (11): 1350-1352.
> MacKenzie, C. Ronald, MD Ukuzicabangela Ingqondo Kungasiza Usizo Lwabantu Abagulayo Ngezifo Eziphuthumayo Zama-Rheumatic Diseases. Ngo-Ephreli 15, 2016.
http://www.the-rheumatologist.org/article/practicing-mindfulness-can-help-alter-patients-experience-chronic-rheumatic-diseases/2/.
I-Retzlaff, uKimberly. Ukucabangela Kungase Kuthuthukise Ukusebenza Kwezokwelapha Ezigulini Ze-Rheumatology. I-Rheumatologist. Ngo-Septhemba 15, 2015.
http://www.the-rheumatologist.org/article/mindfulness-may-improve-medical-efficacy-in-rheumatology-patients/.
Intsha, uLaura A. Ph.D. Ukuzindla Ngezindleko: Ukuthokoza Kwababantu Be-Rheumatologists. Imitholampilo Yezifo Zama-Rheumatic North America. 2011 Feb; 37 (1): 63-75. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3045754/