Sawubona, bafundi abathandekayo besayithi! Uhlelo lwe-mbsr lwenzelwe ukusiza abantu ukuthi babhekane nengcindezi ngokuqwashisa hhayi ngezenzo zabo kuphela, kodwa nangemicabango nemizwa.
Futhi namuhla ngiphakamisa ukucabangela ngokuningiliziwe ukuthi isebenza kanjani nokuthi ihloselwe ini.
Ulwazi oluyisingeniso
I-Mbsr imele i-Mindfulness-Based Stress Reduction, ngokwezwi nezwi uhlelo lokunciphisa ukucindezeleka olusekelwe engqondweni. Ukuze uphimisele kalula, igama elithi Mindfulness livame ukusetshenziswa kalula.
Ngenxa yalolu hlelo, abantu bafunda ngaphandle kokwahlulela kwenani, okuthinta kahle kuphela izinga lempilo yabo.
Isibonelo, uke wezwa ukuthi uma ikati elimnyama liwela umgwaqo, umuntu uyafeyila? Uma uhlola izenzo zekati, bese ubikezela ikusasa lakho, ngesikhathi esifanayo ukhumbula izinto ezibalulekile ezihleliwe futhi ucasulwa ukuthi akukho lutho oluzovela kulo, khona-ke wena ngokwakho ubona ukuthi icebo elisontekile liphuma kanjani.
Noma ungacabanga nje ngeqiniso lokuthi ikati liqhuba umsebenzi walo, ngakho-ke kuvele kwaba endleleni yakho. Ngokuqondana nje, izidalwa ezimbili eziphilayo zazidingeka zibe sendaweni eyodwa ngesikhathi esisodwa. Ngayinye yazo ixazulula izinkinga zayo zempilo. Konke. Hhayi lusizi, niziyele, ikati kini. Le ndaba isiphelile, futhi isimiso sezinzwa siyalondolozwa.
Okusho ukuthi, kuvela ukuthi asihloli nje kuphela izenzakalo nemicabango, kodwa futhi asiziqhathanisi nabanye. Siyababuka nje, bese kuba nokwenzeka ukubona iqiniso, izingqimba eziku-subconscious. Futhi ezingabonakali ngenxa yokuthi zigcwele ulwazi olungenasidingo.
Umlando wesenzeko
Ukucabangela kwadalwa nguJon Kabat-Zinn ngo-1979. Isazi sezinto eziphilayo kanye noprofesa wezokwelapha wayebuthanda ubuBuddha futhi wayezindla. Ecabanga ukuthi ungayisusa kanjani ingxenye yezenkolo kulo mkhuba, ukuze izinzuzo zamasu okuzindla nokuphefumula ngokuqaphela zitholakale kubantu abaningi, wasungula le ndlela.
Phela, wonke umuntu unokholo oluhlukile, yingakho abantu abaludinga ngempela usizo bengazange baluthole. Futhi ngakho-ke uhlelo lwaze lwakwazi ukufakwa emithini, ukuthuthukisa indlela yokwelapha izifo ze-somatic ezihambisana nokucindezeleka ngokweqile empilweni yomuntu wanamuhla.
Ekuqaleni, uJohn wayehlose ukumema kuphela iziguli ezinezifo ezingamahlalakhona eziyinkimbinkimbi njengabahlanganyeli. Kodwa kancane kancane amasosha, iziboshwa, amaphoyisa kanye nabanye abantu abazithola besezimweni ezinzima zempilo futhi bedinga usizo baqala ukujoyina. Kuze kube yilabo abanikeze izinsizakalo zezokwelapha kanye nokusekelwa kwengqondo.
Okwamanje, kunemitholampilo ye-250 emhlabeni ehlinzeka ngokwelashwa ngokusekelwe endleleni ye-MBSR. Futhi abamfundisi ezifundweni ezikhethekile kuphela, kodwa naseHarvard, eStanford.
Izinzuzo
- Ukunciphisa ukucindezeleka. Inqubo isiza ukuqeda ukucindezeleka, ukungezwani okungadingekile. Okuthi, kamuva, kube nomphumela omuhle kuphela empilweni yonke. Isibonelo, ukuzivikela komzimba kuqiniswa, ngokulandelana, ukumelana namagciwane kanye nezifo ezihlukahlukene zanda.
- Ukuvimbela ukucindezeleka kanye nendlela eyinhloko yokuyiqeda. Ukuqaphela imizwa yakho, izifiso, izinsiza, ukulinganiselwa kanye nezidingo kusebenza njengama-antidepressants. Kuphela ngaphandle komthelela omubi owandile wokuthatha imithi.
- Izinguquko ku-grey matter. Kalula nje, ubuchopho bethu buyashintsha. Ngokunembayo, izindawo ezinesibopho semizwa kanye nekhono lokufunda. Bavame ukuhileleka emsebenzini kangangokuthi ukuminyana kwezinto ezimpunga kuyashintsha. Okusho ukuthi, i-hemispheres yakho iba, "ukukhuluma ngokulingana", iphonswe kakhulu futhi inamandla.
- Ukwandisa ukugxila nokuqinisa inkumbulo. Ngenxa yokuthi umuntu uvame ukugxila emizweni yakhe, imicabango nemizwa, ukulalelisisa kwakhe kanye nekhono lokukhumbula ulwazi oluningi luyakhula.
- Ukubonakaliswa kwemibono engathandeki. Ngenxa yokuthi ezindaweni zobuchopho ezibhekene nozwela noma uzwela, umsebenzi we-neurons uyakhula, umuntu uba nobubele kunangaphambili. Unesifiso sokusiza abanye abadinga usizo nokusekelwa.
- Ukuqinisa ubudlelwano. Umuntu osebenzisa ingqondo uyakuqonda lokho akufunayo nokuthi angakufeza kanjani, uyabazisa abantu abaseduze futhi ufunda ukwakha ukuphepha ebuhlotsheni, ukusondelana. Ukhululeka ngokwengeziwe, athembeke futhi abe nethemba.
- Amazinga anciphile olaka nokukhathazeka. Futhi hhayi kuphela kubantu abadala, kodwa nasezinganeni, ikakhulukazi ngesikhathi sokuthomba, zifunda ukulawula umzimba nemizwelo yazo, ngokulandelana, ungenzi izenzo zobuwula nezingacabangi. Amasu awusizo futhi kwabesifazane ngesikhathi sokukhulelwa, lokhu kunciphisa ubungozi bokuphuphuma kwesisu kanye nezifo ezenzeka ku-fetus ngemuva kokucindezeleka okukhulu umama abhekana nakho.
Nokunye okwengeziwe
- Ukubuyiselwa kwesimo somzimba. Ukucabangela kusiza umuntu ukuba abhekane nezinkinga ezihlukahlukene zokuziphatha kokudla, kanye nokubuyisela ukunambitheka hhayi kuphela ekudleni, kodwa nokuphila. Lapho umuntu efunda ukuqaphela ukusutha, akasadingi "ukugwinya" ngokungapheli yonke into ilandelana, noma, ngokuphambene, enqabe ngokwehlukana ukuzijabulisa.
- Ukwelashwa kwe-PTSD. I-PTSD iwukuphazamiseka kwangemva kokuhlukumezeka okwenzeka ikakhulukazi lapho umuntu engena ezimweni ezingavamile ngokuphelele kwengqondo kanye nempilo ngokujwayelekile. Isibonelo, wasinda odlameni locansi, inhlekelele, wadlula empini, noma waba ufakazi wengozi wokubulala. Kungaba nezizathu eziningi, imiphumela iyafana. Lesi sifo sizenza sizizwe ngendlela yemicabango ecindezelayo, izinto ezibuyela emuva (lapho kubonakala kuyiqiniso ngempela ukuthi usubuyele esimweni futhi usuphila kuso), ukucindezeleka, ulaka olungalawuleki, njalonjalo.
- Ukubuyiselwa kokufaneleka kochwepheshe. Ukuze ugweme umphumela wokutubeka kubantu ekusizeni ubungcweti, kubaluleke kakhulu ukwenza i-MBSR. Lokhu kuyiqiniso ikakhulukazi kubasebenzi bezokwelapha imisebenzi yabo ehlotshaniswa nezifo ezimbi kakhulu nokuphazamiseka kwengqondo.
- Ukuqinisa ubuhlobo nengane. Lapho umuntu esesimweni esinzima, enganakile angakwazi “ukwephula” abathandekayo bakhe. Ngokuyisisekelo, izingane ziwela ngaphansi "kwesandla esishisayo", njengoba ziyizinto eziphephile zokukhulula ulaka. Phela, baphoqelekile ukuthi balalele futhi, ngomqondo ongokomfanekiso, ngeke baye ndawo futhi ngeke babuyisele emuva. Ngenxa yamasu okucabangela, abazali nezingane bachitha isikhathi ndawonye ngendlela esezingeni eliphezulu, ezolile nejabulisayo. Okungeke kuthinte ubudlelwano babo, obuba nokwethembana kanye nokusondelana. Futhi izingane, ngendlela, zithuthuka ngenkuthalo futhi zithole amakhono okuxhumana nabantu, zifunde ngabo.
- Ukwandisa ukuzethemba. Umuntu uyakhula futhi azethembe. Uyaqonda ukuthi yini enye okufanele ayifunde, nokuthi yini angakwazi ukuyisebenzisa ngenkuthalo.
Training
Uhlelo olujwayelekile luthatha amasonto ayi-8 kuye kwayi-10. Inani labahlanganyeli liyahlukahluka kuye ngesihloko, ubuncane bungabantu abangu-10, inani eliphakeme lingama-40. Kukhona nesidingo sokudala amaqembu obulili obufanayo.
Ikakhulukazi, ngokwesibonelo, nabasinde odlameni lwezocansi abangakwazi ukukhululeka futhi ngokuvamile babe phakathi kwamalungu abobulili obuhlukile.
Amakilasi aqhutshwa kanye ngesonto futhi ahlala cishe amahora angu-1 - 2. Emhlanganweni ngamunye, ababambiqhaza bafunda umsebenzi omusha noma isu. Futhi banesibopho sokuzijwayeza ekhaya bebodwa nsuku zonke, ukuze kube nomphumela omuhle emsebenzini.
Uhlelo luhlanganisa okuthiwa «ukuskena umzimba». Kulapho umuntu egxila emizweni, ezama ukuzwa ngokuphelele wonke amangqamuzana omzimba wakhe. Ubheka nokuphefumula kwakhe, imisindo ezwakala emkhathini, indlela akhuluma ngayo nabanye abantu.
Uzazi zonke izenzo ngisho nomcabango. Ifunda ngaphandle kokwahlulela kwenani kanye nokwamukela iqiniso elizungezile njengoba linjalo. Ngokuvamile, uthola ukuvumelana kanye nenkululeko yangaphakathi.
Ukugcwaliswa
Futhi yilokho kuphela okwanamuhla, bafundi abathandekayo! Okokugcina, ngifuna ukukuncoma isihloko esibonisa izinzuzo zokuzindla, mhlawumbe lokhu kuzokukhuthaza ukuba uqale ukuphila ngendlela enempilo futhi ube nokuqaphela okwengeziwe.
Indaba ilungiswe isazi sokusebenza kwengqondo, i-Gestalt Therapist, uZhuravina Alina