Ubufakazi buyaphoqa: ukuzindla akukwazi ukuphulukisa umoya kuphela, kodwa nomzimba wethu. Ikuvumela ukuthi ulwe nokubuyela emuva kokucindezeleka, ingcindezi kanye nemiphumela yako empilweni yethu. Kuthathe amashumi eminyaka ukuthi lezi zindaba ezivela e-US zisabalale emhlabeni wonke futhi zithole abalandeli eJalimane, eBelgium, eGreat Britain, eFrance…
Ukuzindla kusetshenziswe ngempumelelo kwezinye izikhungo zezokwelapha zaseYurophu, nakuba ochwepheshe abaningi besaba ngakho, futhi kwamanye amazwe - isibonelo, eRussia - kuncane kakhulu okwaziwayo mayelana namathuba ayo okwelapha. Ukuzindla “kokuphulukisa” kwabonisa ukusebenza kahle kwakho eminyakeni engamashumi amathathu edlule, lapho isazi sezinto eziphilayo uJon Kabat-Zinn sithuthukisa uchungechunge lwezivivinyo ezihlanganisa izindlela ezikhethekile zokuphefumula nokugxilisa ingqondo ngenjongo “yokunciphisa ukucindezeleka okusekelwe engqondweni.”
Namuhla, ochwepheshe bomkhakha wezokwelashwa kwengqondo banezela kulokhu kuvivinya umsebenzi wokuqaphela isimo sokucindezeleka (imicabango ephikelelayo edangele, ukwehla kokuzethemba), kanye nokuqeqeshwa kancane kancane ukulawula lezi zinqubo zengqondo: ukuphumula, ukwamukela imizwelo nemicabango yomuntu ngokunganaki nokubuka indlela “ebhukuda ngayo, njengamafu esibhakabhakeni.” Mayelana namathuba okuthi le nqubo ingavula, sikhulume nomlobi wayo.
UJon Kabat-Zinn uyisazi sezinto eziphilayo kanye noprofesa wezokwelapha e-University of Massachusetts (USA). Ngo-1979, wayehamba phambili "komuthi ongokomoya", owokuqala ukuphakamisa ukusetshenziswa kokuzindla ngezinjongo zokwelapha.
Psychology: Uwuthole kanjani umqondo wokusebenzisa izindlela zokuzindla zamaBuddha ukuze ubhekane nokucindezeleka?
Mayelana nakho
- John Kabat-Zinn, Nomaphi Lapho Uya Khona, Usuvele Ulapho, Transpersonal Institute Press, 2000.
UJohn Kabat-Zinn: Mhlawumbe lo mbono wavela njengomzamo wokungazi lutho wokubuyisana nabazali bami. Ubaba wayeyisazi sezinto eziphilayo esidumile, futhi umama wayeyingcweti eshisekayo kodwa engaziwa. Imibono yabo ngezwe yayihluke kakhulu, futhi lokhu ngokuvamile kwakubenza bangakwazi ukuthola ulimi olulodwa. Ngisho ngiseyingane, ngabona ukuthi umbono wezwe ngamunye wethu awuphelele ngendlela yawo. Konke lokhu kwabe sekungiphoqa ukuthi ngibuze imibuzo mayelana nesimo sokwazi kwethu, mayelana nokuthi sazi kanjani kahle yonke into ekhona. Yilapho intshisekelo yami kwisayensi yaqala khona. Eminyakeni yami yokufunda, ngangihileleke emikhubeni yamaZen Buddhist, i-yoga, ubuciko bokulwa. Futhi isifiso sami sokuxhuma le mikhuba nesayensi saba namandla futhi saba namandla. Lapho ngiqeda i-PhD yami kubhayoloji yamangqamuzana, nganquma ukunikela impilo yami kuphrojekthi yami: ukufaka ukuzindla kwamaBuddha - ngaphandle kwesici sakho senkolo - emsebenzini wezokwelapha. Iphupho lami kwakuwukwenza uhlelo lokwelapha olwaluzolawulwa ngokwesayensi futhi lwamukeleke ngokwefilosofi yawo wonke umuntu.
Futhi ukwenze kanjani?
Ngenkathi ngiqala iphrojekthi yami, ngangiyiPh.D. ku-biology, nge-PhD evela e-Massachusetts Institute of Technology edumile, kanye nomsebenzi ophumelelayo kwezokwelapha. Lokho bekwanele ukuthola ukukhanya okuluhlaza. Lapho kuvela ukuthi uhlelo lwami lusebenza kahle, ngathola ukwesekwa okubanzi. Ngakho kwazalwa uhlelo lwe-Meditation-based Based Stress Reduction (MBSR) lwamasonto angu-XNUMX. Umhlanganyeli ngamunye unikezwa iseshini yeqembu yamasonto onke kanye nehora elilodwa ngosuku lokuprakthiza ukuqoshwa komsindo wasekhaya. Kancane kancane, saqala ukusebenzisa uhlelo lwethu ekwelapheni ukukhathazeka, ama-phobias, imilutha, ukudangala ...
Hlobo luni lokuzindla olusebenzisa ezinhlelweni zakho?
Sisebenzisa izinqubo zokuzindla ezihlukene - kokubili izivivinyo zendabuko ngokwendlela ethile, kanye namasu amahhala. Kodwa zonke zisekelwe ekuthuthukisweni kokuqaphela iqiniso. Lolu hlobo lokunaka lusenhliziyweni yokuzindla kwamaBuddha. Kafushane, ngingachaza lesi simo njengokudlulisa ukunaka okuphelele esikhathini samanje - ngaphandle kokuzihlola wena noma iqiniso. Lesi sikhundla sidala umhlabathi ovundile wokuthula kwengqondo, ukuthula kwengqondo, ububele nothando. Sithemba ukuthi ngokufundisa abantu indlela yokuzindla, sigcina umoya wendlela yamaBuddha, i-dharma, kodwa ngesikhathi esifanayo sikhuluma ngolimi lwezwe wonke umuntu angaluqonda. Sinikeza abahlanganyeli bohlelo izivivinyo ezahlukene. Ngokuhlola kwengqondo yomzimba (ukuskena komzimba), umuntu, elele phansi, ugxila emizweni engxenyeni ngayinye yawo. Ekuzindleni okuhlezi, ukunaka kuqondiswe ezintweni ezahlukene: ukuphefumula, imisindo, imicabango, izithombe zengqondo. Futhi sinomkhuba wokunaka okungenanjongo, okubuye kubizwe ngokuthi “ukuba khona okuvulekile” noma “ukuthula kwengqondo.” Yahlongozwa okokuqala isazi sefilosofi saseNdiya uJiddu Krishnamurti. Ekuqeqesheni kwethu, ungafunda ukunyakaza ngokuqaphela - ukuhamba futhi wenze i-yoga - futhi udle ngokuqaphela. Imikhuba ekhululekile isisiza ukuthi sifunde ukuhlanganisa umbono ovulekile nongahluleli weqiniso nganoma yisiphi isikhathi sokuphila kwansuku zonke: lapho sixhumana nezingane nomndeni, siyothenga, sihlanza indlu, sidlala imidlalo. Uma singavumeli i-monologue yethu yangaphakathi ukuthi isiphazamise, sihlala sikhumbula ngokugcwele konke esikwenzayo nesihlangabezana nakho. Ekugcineni, ukuphila ngokwako kuba umkhuba wokuzindla. Into esemqoka ukuthi ungaphuthelwa umzuzu owodwa wokuba khona kwakho, ukuzwa njalo okwamanje, ukuthi "lapha futhi manje".
Yiziphi izifo ezingasiza ngazo ukuzindla?
Uhlu lwezifo ezinjalo lukhula ngaso sonke isikhathi. Kodwa futhi kubalulekile ukuthi siqonde ukuthini ngempela uma kwelashwa. Ingabe siyaphulukiswa lapho sibuyisela isimo somzimba esifanayo naso sasinjalo ngaphambi kokugula noma ukulimala? Noma lapho sifunda ukwamukela isimo njengoba sinjalo, futhi, naphezu kwezinkinga, siphile ngenduduzo enkulu? Ukwelapha ngomqondo wokuqala akwenzeki ngaso sonke isikhathi ngisho nangezindlela zakamuva zokwelapha zesimanje. Kodwa singathatha indlela yesibili yokwelapha noma nini sisaphila. Yilokhu iziguli ezikufundayo kokuhlangenwe nakho lapho zenza uhlelo lwethu noma ezinye izindlela zokwelapha nezengqondo ezisekelwe ekuqwashiseni. Sihlanganyela kulokho okubizwa ngokuthi umuthi osebenzayo, okhuthaza isiguli ukuba siqale ngokuzimela indlela eya enhlalakahleni nempilo, sithembele emandleni omzimba wokuzilawula. Ukuqeqeshwa kokuzindla kuyisithasiselo esiwusizo ekwelashweni kwesimanjemanje.
Ukuzindla Ngokuqwashisa eRussia
"Indlela kaJohn Kabat-Zinn isekelwe ocwaningweni oluyisisekelo lwesayensi emkhakheni we-neurophysiology," kuqinisekisa uDmitry Shamenkov, PhD, inhloko yephrojekthi yocwaningo "Conscious Health Management".
“Eqinisweni, lezi zifundo zisekelwe emisebenzini yezazi ze-physiology zaseRussia ezivelele njengoPavlov noma uSechenov. Bafakazela ukuthi libaluleke kangakanani ikhono lomuntu lokuthonya ukusebenza kwesimiso sakhe sezinzwa ukuze azuze impilo. Ithuluzi eliyisisekelo lalokhu, ngokusho kukaKabat-Zinn, yilokho okubizwa ngokuthi ukuqwashisa - imizwa yethu, imicabango, izenzo - okuvumela umuntu ukuba azizwe engcono nomzimba wakhe, kusiza izindlela zokuzilawula kwakhe. Uma uwazi kahle amakhono omsebenzi onjalo wokuphatha impilo yakho, okuhlanganisa nokunciphisa ukucindezeleka kwengqondo, ukululama kuzohamba ngokushesha okukhulu. Kuleyo mitholampilo yangaphandle lapho beqonda khona ukubaluleka kwale ndlela, kungenzeka ukufeza imiphumela emangalisayo ekwelapheni ngisho nezifo eziyinkimbinkimbi (i-neurological and cardiovascular, disorders immunological kanye nezifo ze-metabolic ezifana nesifo sikashukela). Ngeshwa, le ndlela yokwelapha ayijwayelekile neze emithini yaseRussia: namuhla ngazi ngephrojekthi eyodwa kuphela yokwakha isikhungo sokunciphisa ukucindezeleka eMoscow. "
Ukuphawula kuka-Andrei Konchalovsky
Ukuzindla engqondweni yami kuyinto ebaluleke kakhulu, ngoba kuyingxenye yendlela eya ezingeni eliphezulu lomoya womuntu. Ukuze uzindle, umqondo oyinhloko "ukugxila", lapho uvala kancane kancane umhlaba wangaphandle kuwe, faka lesi simo esikhethekile. Kodwa akunakwenzeka ukungena kuwo ngokumane uhlale uvale amehlo. Ngakho-ke ungahlala ihora noma amabili - bese ucabanga ngokuqhubekayo: "Yini engizoyenza kamuva, kusasa noma ngonyaka?" U-Krishnamurti ukhulume ngomqondo oxoxayo. Ubuchopho bethu buyaxoxa - buhleleke kakhulu, budala imicabango njalo. Ukuze ungafaki umcabango, kudingeka umzamo omkhulu wokuqaphela intando. Lesi isiqongo sokuzithiba. Futhi ngiyabahawukela abangakwazi ukukwenza. Ngoba nami angizange ngikwazi - ngigxumela engxoxweni ewubuphukuphuku yobuchopho!
Eqinisweni, uphakamisa indlela entsha yesifo kanye nesiguli?
Yebo, ekwelashweni sibeka phambili imiqondo yokunaka nokunakekelwa, okuhambisana ngokugcwele nezimiso zikaHippocrates. Kwakuyile mithetho yezimiso zezokwelapha eyabeka isisekelo sezokwelapha zesimanje. Kodwa muva nje, bavame ukukhohlwa, ngoba odokotela baphoqeleka ukuthi babone iziguli eziningi ngangokunokwenzeka phakathi nosuku lwabo lokusebenza.
Ingabe uke wazibona izinzuzo zokuzindla?
Yilabo abakwenzayo kuphela abangafundisa abanye ukuzindla nokuqaphela. Ukuzindla kuyishintshile impilo yami. Ukube angizange ngiqale ukuzindla ngineminyaka engu-22, angazi noma ngabe ngisaphila namuhla. Ukuzindla kwangisiza ukuba ngithole ukuvumelana phakathi kwezici ezihlukahlukene zokuphila kwami nobuntu, kwanginikeza impendulo yombuzo othi: “Yini engingayiletha emhlabeni?” Angazi lutho olungcono kunokuzindla okungasisiza ukuba siziqaphele ngokugcwele esikhathini samanje ezimpilweni zethu nasebudlelwaneni bethu - noma kungaba nzima kangakanani ngezinye izikhathi. Ukuqwashisa ngokwako kulula, kodwa kunzima ukufeza. Kungumsebenzi onzima, kodwa yini enye esihloselwe yona? Ukungawenzi lo msebenzi kusho ukuphuthelwa ukujula nokujabulisa kakhulu empilweni yethu. Kulula kakhulu ukulahleka ekwakhiweni komqondo wakho, ulahleke esifisweni sokuba ngcono noma ukuba kwenye indawo - futhi uyeke ukuqaphela ukubaluleka kwesikhashana samanje.
Kuvele ukuthi ukuzindla kuyindlela yokuphila futhi kuyisivikelo kunekhambi…
Cha, angishongo ngephutha ukuthi izakhiwo zokuphulukisa zokuzindla zifakazelwe ngokugcwele - ngeke nje kubonakale njengokwelashwa ngomqondo wakudala wegama. Yiqiniso, ukuzindla kunomphumela wokuvimbela: ngokuzijwayeza ukulalela imizwa yakho, kulula ukuzwa ukuthi kukhona okungalungile emzimbeni. Ngaphezu kwalokho, ukuzindla kuqinisa amasosha omzimba futhi kusinika ikhono lokuzwa ngokugcwele umzuzu ngamunye wempilo yethu. Lapho impilo yethu engokomzimba nengokwengqondo iqina, kulapho sibekezelela kangcono ingcindezi futhi simelane nezinqubo zezifo futhi silulama ngokushesha. Uma ngikhuluma ngokuzindla, ngiqonde ukuthuthukisa impilo kukho konke ukuphila, futhi izinjongo zomuntu ziyashintsha kuzo zonke izigaba zokuphila...
Ingabe kukhona contraindications ukuzindla?
Ngokwami, ngingathi cha, kodwa ozakwethu bayeluleka ngokumelene nokuzindla uma kwenzeka kuba nokucindezeleka okukhulu. Bakholelwa ukuthi kungaqinisa enye yezindlela zokucindezeleka - "ukuhlafuna" imicabango edabukisayo. Ngokubona kwami, inkinga enkulu ugqozi. Uma ibuthakathaka, khona-ke ukuzindla kwengqondo kunzima ukukwenza. Phela, kudinga ushintsho olukhulu endleleni yokuphila: umuntu akumelwe abeke eceleni isikhathi sokuzivocavoca nokuzindla, kodwa futhi aqeqeshe ukuqwashisa ekuphileni kwansuku zonke.
Uma ukuzindla kusiza ngempela, kungani kungasetshenziswa emtholampilo nasesibhedlela?
Ukuzindla kusetshenziswa, futhi kubanzi kakhulu! Izibhedlela nemitholampilo engaphezu kuka-250 emhlabeni wonke inikeza izinhlelo zokunciphisa ukucindezeleka ngokuzindla, futhi inani likhula minyaka yonke. Izindlela ezisekelwe ekuzindleni zisetshenziswa kakhulu emazweni amaningi aseYurophu. Sekuyiminyaka eminingi zisetshenziswa kwezokwelapha, futhi muva nje izazi zokusebenza kwengqondo ziye zaba nesithakazelo kuzo. Namuhla, le ndlela ifundiswa eminyangweni yezokwelapha yamanyuvesi ahlonishwayo anjengeStanford neHarvard. Futhi ngiqinisekile ukuthi lesi yisiqalo nje.
* Ucwaningo lwaqala (kusukela ngo-1979) futhi luyaqhubeka namuhla ngososayensi eNyuvesi yaseMassachusetts Umtholampilo Wokunciphisa Ukucindezeleka e-USA (namuhla Isikhungo Sokucabangela Kwezokwelapha, Ukunakekelwa Kwezempilo kanye Nomphakathi): www.umassmed.edu