1. Anginaso isikhathi futhi angazi kanjani
Ukuzindla akuthathi isikhathi esiningi. Ngisho nezikhathi ezimfushane zokuzindla zingashintsha. Imizuzu emi-5 nje ngosuku ingaveza imiphumela ebonakalayo, okuhlanganisa ukuncipha kwengcindezi nokugxila okuthuthukisiwe, kusho uthisha wokuzindla uSharon Salzberg.
Qala ngokuzinika isikhathi sokuzindla nsuku zonke. Hlala ngokunethezeka endaweni ethulile, phansi, kuma-cushions noma esihlalweni, nomhlane oqondile, kodwa ngaphandle kokuzikhandla noma ukuzikhandla ngokweqile. Lala uma udinga, asikho isidingo sokuthi uhlale phansi. Vala amehlo akho bese uphefumula kancane, uzwe umoya ungena emakhaleni akho, ugcwalise isifuba sakho nesisu sakho, bese uyakhululwa. Bese ugxila kusigqi sakho sokuphefumula semvelo. Uma ingqondo yakho izulazula, ungakhathazeki. Qaphela ukuthi yini ebambe ukunaka kwakho, bese udedela leyo micabango noma imizwa futhi ubuyisele ukuqaphela emoyeni wakho. Uma wenza lokhu nsuku zonke isikhathi esithile, ekugcineni uzokwazi ukuqaphela kunoma yisiphi isimo.
2. Ngiyesaba ukuba ngedwa ngemicabango.
Ukuzindla kungakukhulula emicabangweni ozama ukuyigwema.
UJack Kornfield, umbhali nothisha, ubhala encwadini yakhe, “Imicabango engalungile ingasicupha esikhathini esidlule. Nokho, singayishintsha imicabango yethu elimazayo okwamanje. Ngokuqeqeshelwa ukunaka, singabona imikhuba emibi kuyo esayifunda kudala. Khona-ke singathatha isinyathelo esilandelayo esibucayi. Singase sithole ukuthi le micabango ephazamisayo ifihla usizi lwethu, ukungazethembi, nesizungu. Njengoba sifunda kancane kancane ukubekezelela lezi zenzakalo eziwumgogodla, singanciphisa ukudonsa kwazo. Ukwesaba kungashintsha kube ubukhona kanye nesasasa. Ukudideka kungadala intshisekelo. Ukungaqiniseki kungaba isango lokuzibuza. Futhi ukungafaneleki kungasiholela esithunzini.”
3. Ngenza kabi
Ayikho indlela "elungile".
UKabat-Zinn wabhala ngokuhlakanipha encwadini yakhe: “Eqinisweni, ayikho indlela efanele yokuprakthiza. Kungcono ukuhlangana ngaso sonke isikhathi ngamehlo amasha. Siyibheka sijule bese sidedela emzuzwini olandelayo ngaphandle kokubambelela kuyo. Kuningi ongakubona nokuqonda endleleni. Kungcono ukuhlonipha okuhlangenwe nakho kwakho futhi ungakhathazeki kakhulu ngokuthi kufanele uzizwe kanjani, ubone, noma ucabange kanjani ngakho. Uma wenza lolo hlobo lokwethemba lapho ubhekene nokungaqiniseki kanye nomkhuba oqinile wokufuna igunya elithile ukuthi libone okuhlangenwe nakho kwakho futhi likubusise, uzothola ukuthi okuthile okungokoqobo, okubalulekile, okuthile okujulile emvelweni yethu okwenzekayo ngempela njengamanje.”
4. Umqondo wami uphazamiseke kakhulu, akukho okuzolunga.
Yeka yonke imibono nokulindelwe ngaphambili.
Okulindelwe kuholela emizweni esebenza njengezithiyo neziphazamiso, ngakho-ke zama ukungabi nayo, kusho umlobi uFadel Zeidan, uprofesa osizayo we-anesthesiology e-UCSD, odume ngocwaningo lwakhe lokuzindla: “Ungalindeli injabulo. Ungalindeli nokuba ngcono. Vele uthi, “Ngizochitha amaminithi angu-5-20 alandelayo ngizindla.” Ngesikhathi sokuzindla, lapho imizwa yokucasuka, isithukuthezi, noma injabulo iphakama, yiyeke ihambe, ngoba iyakuphazamisa esikhathini samanje. Unamathela kulowo muzwa womzwelo, kungakhathaliseki ukuthi muhle noma omubi. Umbono uwukuhlala ungathathi hlangothi, ube nomgomo.”
Vele ubuyele ekushintsheni kwemizwa yokuphefumula futhi uqaphele ukuthi ukuqaphela ingqondo yakho ematasa kuyingxenye yomkhuba.
5. Anginaso isiyalo esanele
Yenza ukuzindla kube yingxenye yendlela yakho yansuku zonke, njengokugeza noma ukuxubha amazinyo.
Uma ususitholile isikhathi sokuzindla (bona “Anginaso isikhathi”), kusafanele unqobe ukuqagela okuyiphutha kanye nokulindela okungenangqondo mayelana nokuphrakthiza, ukuzethemba, futhi, njengokuzivocavoca, ukuthambekela kokuyeka ukuzindla. Ukuze acije isiyalo, uDkt. Madhav Goyal, owaziwa ngohlelo lwakhe lokuzindla, uthi ukuzama ukubeka ukuzindla kulingane nokugeza noma ukudla: “Sonke asinaso isikhathi esiningi. Yenza ukuzindla kube yinto ebaluleke kakhulu okufanele yenziwe nsuku zonke. Nokho, izimo zokuphila ngezinye izikhathi ziyaphazamisa. Uma kwenzeka ukweqa isonto noma ngaphezulu, yenza umzamo wokuqhubeka nokuzindla njalo ngemva kwalokho. Ukuzindla kungase kube nzima noma kungabi nzima kakhulu ezinsukwini ezimbalwa zokuqala. Njengoba ungalindele ukugijima amakhilomitha angu-10 ngemuva kwekhefu elide lokugijima, ungangeni ekuzindleni ngokulindelekile.”