Ucwaningo lukhombisa ukuthi ukuzindla kunemiphumela eminingi emihle: kwandisa ikhono lokuqonda imininingwane futhi kuthuthukise inkumbulo, kunciphise ukucindezeleka futhi kuqede imizwa engemihle. Sekukonke, ithuthukisa impilo futhi isize ukulwa nokuguga ngaphambi kwesikhathi.
Isithombe esikuhlu lokuqukethwe kwalesi sihloko sikhombisa izisekelo ezilula ngokumangazayo zokuzindla. Lawa amathiphu avela ezincwadini ezinhle kakhulu zokuzindla ezinjenge-The Miracle of Mindfulness nguTik Nat Khan, Qala Lapho Ukhona nguPema Chodron no-10% Happier nguDan Harris.
Uma ungakaze usebenzise ukuzindla, ungesabi ukuqala. Ukuzindla kwabaqalayo akuyona into ethusayo, enesicefe futhi engeyona ingozi kangako.
Kuyini ukuzindla
Isenzo sesiLatin semithi (okuvela kulo igama elithi “ukuzindla”) sinezincazelo eziningi: “zindla ngengqondo,” zindla “,” cwilisa. ”Okusho ukuthi, ukuzindla kungukuqeqeshwa okuzenzakalelayo nokuphumula, futhi kunguhlobo oluthile lokuvuma.
Vele ungacabangi ukuthi ukuzindla akuyona into engajwayelekile eye yangena ekuqapheleni kwethu ngenxa yemfashini evamile yokuzijwayeza i-yoga nokuqeqeshwa kokukhula komuntu siqu. Ukuzindla akulona ihlelo noma i-hypnosis. Eqinisweni, ukuzindla yisimo esivame kakhulu kithi sonke. Awungikholwa? Manje, lapho ufunda le ndatshana, uthathe inkomishi yekhofi esanda ukwenziwa ezandleni zakho futhi imizuzwana embalwa ubuke iphethini kanokusho kugwebu lesiphuzo. Noma, bebuka ngefasitela, bagcina amehlo abo esiqeshini esingabonakali esibhakabhakeni, esasishiywa yindiza endizayo. Lokhu akulutho ngaphandle kokuzindla kwemvelo.
Okungukuthi, ukuzindla kuyisimo esikhethekile lapho okwesikhashana ukwahlukana noma ngisho imizuzwana embalwa ulwazi luthula futhi ubonakala sengathi "uphuma" eqinisweni. Ukuhlakulela kanye "nokuqeqesha" lezi zikhathi, lapho ubuchopho buyeka ukucabanga ngezinkinga ezisemsebenzini, noma imisebenzi yasendlini, futhi kukhona nokuzindla.
Kuyiphutha ukucabanga ukuthi ukuzindla akunakufundwa. Imisebenzi eminingi izinikele ekuphenduleni umbuzo othi "Ungaqala kuphi ukuzindla kwabaqalayo".
Izinhlobo zokuzindla
Kunezinhlobo eziningi zamasu okuzindla njengoba kunezinhlobo ze-yoga. Ngempela, ukuzindla kungumkhuba omdala kunayo yonke osakazeke kubuHindu nobuBuddha. Ezinye izinhlobo zokucwiliswa ngokwakho zazitholakala kwabambalwa kuphela (zinzima futhi zidinga ukulungiswa okukhethekile), kanti ezinye zazisetshenziswa empilweni yabo yansuku zonke ngabantu abajwayelekile.
Izindlela zokuzindla zehluka ikakhulu kumgomo wethonya emzimbeni. Othile ugxila ekuphefumuleni noma ekukhulumeni amazwi aphindaphindwayo, kuyilapho othile ezama "ukuhlola" isiteshi sakhe samandla ngokwazi kwabo futhi asebenze ngama-chakras. Sizobheka izinhlobo ezilula futhi ezingabizi kakhulu zokuzindla.
I-Pranayama (ukuphefumula ngokuqonda)
Vuma, akuvamile ukuthi ugxile ekuphefumuleni kwakho. Ngaphandle kokuthi ngezikhathi ezithile ukhipha umoya ngomsindo lapho ukhathele kakhulu. Kepha ama-yogi anombono ohlukile wenqubo yokuphefumula.
Bathanda ukuphinda ukuthi impilo ayilinganiswa ngenani leminyaka, kodwa ngenombolo yokuhogela umoya nomoya okhishwa kithi osuka phezulu. Ukuze "basebenzise" umoya ngokuhlakanipha, bazama ukuhlobanisa nawo ngokucophelela - okungukuthi, hhayi nje ukugcwalisa amaphaphu ngomoya, kepha ngosizo lombono wangaphakathi, landela ukuhamba komoya-mpilo futhi ukulekelele ukondla wonke amaseli umzimba.
Njengoba umkhuba ukhombisa, ukuqapha ukuphefumula kwakho akuyona into elula, ngoba ukunakwa kuhlala kushelela kwenye indawo: mhlawumbe uzwe imisindo ethile ngaphandle kwewindi, noma iphunga lamakhekhe asuka efulethini elilandelayo likitaza amakhala akho.
Kepha ochwepheshe bakholelwa ukuthi le ndlela ukuzindla okulula kwabaqalayo. Baqinisekisa ukuthi ngemuva kwesikhathi esithile sokuzijwayeza okujwayelekile, kuzoba lula ngawe ukufaka imicabango ekhathazayo emathunjini olwazi lwakho. Abalandeli bale nqubo yokuzindla baphefumula ngamakhala nangaphandle komlomo. Kepha uma ekuqaleni ungakwazi ukuphefumula ngokulingana kwalokhu kulandelana, mane ubale inani lokuphefumula ungene nangaphandle. Ukugxila ekubaleni nakho ukuzindla.
Ama-mantras amemeza
Igama elithi "mantra" lingahunyushwa njengento ekhulula ingqondo ("indoda" - ingqondo, "tra" - ukukhulula).
Indlela yokukhulula ingqondo ingabizwa ngokuthi yini oyithandayo - imantra, umthandazo, noma ukubizwa kwamagama athile, amagama noma amabinzana ngejubane elithile nangombala othile wesithambiso.
Uma kungumfokazi kuwe ukuphinda amabinzana ochungechungeni oluthi "Om Namah Shivaya" (lokhu kungenye yama-mantras abaluleke kakhulu futhi anamandla kubuHindu), ungahle usho imithandazo yobuKristu. Noma igama elithile elinamandla olithandayo - ngokwesibonelo, "ukuthula", indawo "enhle", "indawo yonke".
Uma uthatha isinqumo sokufunda ngokujulile ifilosofi yama-mantras futhi uwasebenzisele ukuzuzisa wena, kuya ngesimo esithile, lapho-ke kufanele uqaphele imithetho embalwa elula:
- Funda imantra ngekhanda (noma okungcono hhayi okukodwa, kepha kuningana, ngoba kuya ngezimo nezinhloso, ochwepheshe batusa ukusho amazwi aphindaphindwayo ahlukile). Ukufunda esiqeshini sephepha kuzokuphazamisa, ngakho-ke zama nje ngekhanda ibinzana eliyinkimbinkimbi. Ngemuva kwezinsuku ezimbalwa zokuzijwayeza, ngeke ungene esikhundleni sokuthi uzowaphimisa kanjani amagama ngesiSanskrit ngaphandle kokungabaza.
- Khuluma amagama ngokucacile nangokucacile. Lokhu kubaluleke kakhulu, njengoba imisindo idala ukudlidlizela okuthile okulungele ukuphumula.
- Namathela ezinyathelweni zakho. Uma ufuna ukuyisho kancane le nkulumo - ngicela, kube sengathi ufuna ukuyicula - ngiyacela. Into esemqoka ukuthi lokhu okwenzayo akukukhathazi.
Okubona
Kungalo mkhuba lapho ungaqala khona ukuzindla kwakho ekhaya kwabaqalayo. Ingqikithi yokubona ngeso lengqondo ukuthuthukisa umbono wakho wangaphakathi. Lo mkhuba awunzima futhi ngasikhathi sinye usebenza kahle kakhulu.
Ungaqala ngokuhlola nokubamba ngekhanda ubujamo bejometri obulula, bese udlulela kokuhlukahluka okuyinkimbinkimbi - ngokwesibonelo, amaphethini wokukhiqiza ngokwengqondo, ama-mandalas nama-yantras.
Ngokucophelela kulesi sibalo, zama ukusikhumbula ngokuningiliziwe (usayizi, ukucaca kwemigqa, umbala). Bese uvala amehlo akho bese usebenza njengomculi ocabangelayo, uzama ukukhiqiza wonke ama-nuances wesithombe ngokucace ngangokunokwenzeka.
Vipassana
Lo mkhuba wavela eNdiya eminyakeni engaphezu kwengama-2500 edlule. Yayisetshenziselwa “ukubona izinto njengoba zinjalo.” Ukwesaba amagama amakhulu, bese uphatha iVipassana kalula - umkhuba okuvumela ukuthi uhlole ubunjalo bemizwa yakho ngaphandle "kokuphazamiseka" kwemicabango nemizwa.
Ochwepheshe bacebisa ukuqala le ndlela yokuzindla lapho ungasakwazi ukuphazanyiswa yinoma yisiphi isisusa, ngoba iVipassana iyiseshini yemizuzu engu-45-60 yokugxila emizweni ecacile kakhulu emzimbeni wakho.
Ukuzindla okunamandla
Lena inqubo enhle yokuzindla yabaqalayo. Imvamisa kuba nzima ngisho kubaqalayo ukuhlala nje bathule: umzimba uyaqaqamba, ngenkathi uhleli uphazanyiswa yimisindo engaphandle. Ngakho-ke, ukuzindla okunamandla kuyisiqalo esihle kulabo abafuna ukufunda ukuzindla. Ungazilalela futhi ubheke ukuphefumula kwakho ngesikhathi sokuzijwayeza i-yoga, ngenkathi uhamba usuka ekhaya uya esitimeleni, naphakathi nokugijima kwakho ekuseni.
Ukuzindla kwabaqalayo: ukuthi ungafunda kanjani ukuzindla kahle
AmaYogis athi akekho umuntu onjalo emhlabeni ongakwazi ukufunda izisekelo zokuzindla. Ukuthi nje umuntu oyedwa onenhlanhla uzokwazi "ukucisha" ukwazi ngokoqobo kusuka kumkhuba wokuqala, kanti omunye uzodinga ukuqeqeshwa kaningana. Konke kuncike emcabangweni wakho, imood kanye nesimo somzimba okwamanje.
Le mithetho elula izokusiza ukuba ufunde kahle amasu okuzindla wabaqalayo ngokushesha nangokuphumelelayo.
- Thola indawo ecashile
- Thola ukuma okunethezekile
- Gada ukuma kwakho
- Khetha isikhathi sokuzindla
- Zijwayeze njalo
- Thola umkhuba wokugcina "idayari" yokuzindla
Akukho okumele kukucasule noma kukuphazamise lapho. Ngendlela, lokhu kusebenza nasekukhanyeni. Kuhle uma igumbi linamandla okulungisa izinga lokukhanyisa. Ungaqala ukuzijwayeza ukukhanyisa ngamalambu ngokukhanyayo (lokhu kuzokusiza ukuthi uhlale uphapheme ngesikhathi sokuzindla), futhi njengoba ufunda ukugxila entweni ethile (ukuphefumula, ukubiza amazwi aphindaphindwayo, njll.).
Uma sikhuluma ngokuzindla kwendabuko, imvamisa umkhuba wenzeka endaweni yokuhlala - e-sukhasana (imilenze iwele) noma i-padmasana (isikhundla se-lotus). Kepha kwabaqalayo, lezi zikhundla kungenzeka zingatholakali. Uma ku-sukhasana imilenze yakho ingavele ibe ndikindiki, khona-ke i-padmasana idinga ukulungiswa okungathi sína.
Ngakho-ke, ekuqaleni, zindla nganoma yisiphi isikhundla esivumelana nawe - ngisho nokulala phansi. Into esemqoka ukuthi ukungakhululeki emzimbeni akukuphazamisi ekuzindleni. Kepha ngasikhathi sinye, kubalulekile ukuthi ungaphumuli ngokwanele ukuze ulale.
Umgogodla ngisho nesimo esibaluleke kakhulu sokuzindla. Ngasikhathi sinye, akunandaba nakancane ukuthi ucabangisisa ngokulala e-shavasana (ukuma kwesidumbu) noma kuma-asanas ayinkimbinkimbi ngokwengeziwe, kuyilapho ingemuva kufanele libe yisicaba, kuthi emuva engezansi "kungangeni".
Kungakhathalekile ukuthi umkhuba wokuzindla, kubalulekile ukuthi abaqalayo bakhethe isikhathi sabo "seseshini". Gxila kwimizwa yakho. Uma uvuka kalula ekuseni futhi ngasikhathi sinye usesimweni esihle, kungcono ukuzindla isikhathi esithile ngemuva kokuvuka. Uma ungaphezulu kwesikhova, ukuzindla kusihlwa kungakusiza ukuthi uhlele imicabango nemizwa yakho emva kosuku olumatasa emsebenzini.
Njengokuzama, zama ukuzindla ekuseni nakusihlwa. Ngakho-ke uzokwazi ukuqonda ukuthi ngasiphi isikhathi ukwazi "ukunqamula" kulokho okwenzekayo nxazonke.
Into esemqoka ekuzindleni umkhuba ojwayelekile. Ukuzindla kungafaniswa nokusebenza ejimini. Ngomqondo wokuthi njengoba imisipha idinga ukuqeqeshwa njalo, ukwazi kwethu futhi kudinga ukuphazamiseka kanye "nokuvalwa" hhayi ngezikhathi ezithile, kodwa ngokuqina okuthile.
Ngasikhathi sinye, akunandaba nakancane ukuthi isikhathi sakho sizohlala isikhathi esingakanani - imizuzu emi-3 noma engama-30. Into esemqoka ukukwenza ngemvamisa ethile. Lokhu kuzokuvumela ukuthi wakhe isikhathi sakho sokuzindla kancane kancane.
Ungamangali. Ngesikhathi sokuzindla, ngaphezu kokucabanga ngempilo nokuhlola izenzo zakho, imicabango eminingi emisha ingavela kuwe. Kuyasiza ukuwabhala phansi, uma kwenzelwa ukungakhohlwa. Ngokufanelekile, lolu lwazi luyoba wusizo ukucabangisisa ngalo.
Izindlela zokuzindla zabaqalayo
Ngaphandle kothisha, kuzoba nzima kakhulu kasaqalayo ukuqonda imikhuba yokuzindla ehlose ukusebenza nama-chakras, noma nengqondo. Ngakho-ke, ekuqaleni, gxila kuzindlela ezilula futhi eziqondakala (ngokwesibonelo, i-pranayama noma ukubona ngeso). Zizokusiza ufunde ukukhulula ingqondo yakho emicabangweni engadingekile futhi kancane kancane wandise isikhathi sesikhathi sakho sokuzindla.
Izisekelo zokuzindla zabaqalayo zingabonakala zinzima ekuqaleni. Funda imihlahlandlela yethu, uzindle ngayo, bese uqala ukuprakthiza.
IZANDLA / AMAPHALALI
Khulula amahlombe nezingalo zakho ngezintende zezandla zakho okhalweni. Ngenye indlela, ungafaka izintende zezandla zakho ndawonye, noma ku-mudra (ngokwesibonelo, ku-janyana mudra - isithupha nomunwe wangaphambili kuxhunywe ndawonye).
IMITHI / IZINYAWO
Uma uhleli esihlalweni, beka izinyawo zakho phansi bese uzama ukugcina umgogodla wakho uqondile. Uma uhleli phansi / umugqa endaweni ye-lotus, kubalulekile ukuthi amadolo akho abe ngaphansi kwezinqe zakho. Ungadinga ukuhlala phezulu kancane kulokhu, isibonelo, kumcamelo.
UKUZALWA
Gxila ekuphefumuleni kwakho, cabanga ngakho. Akunasidingo sokuzama “ukwehlisa ingqondo.” Esikhundleni salokho, zama ukwazisa ukuzwa komoya wakho. Uma ubona ukuthi imicabango iqala ukuvela ekhanda lakho, vele uvume kuwe: ucabanga ngokuthile. Bese ubuyela emizweni yakho yokuphefumula futhi.
AMEHLO
Chaza umgomo wakho ngaphambi kwesikhathi. Uma ufuna ukuzwa imizwa ejulile yomzimba, vala amehlo akho. Uma ufuna ukuhlala ngokomzwelo esikhaleni lapho ukhona, shiya amehlo akho evulekile bese ubheka okuthile okuphambi kwakho (okungcono, kufanele kubekwe ngaphezu komugqa womkhathizwe).
IMIZWA
Ezikhathini zokuqala zokuzindla, akukho lutho oluzokwenzeka emizweni yakho, futhi ngeke ubone noma yiziphi izinguquko ezibonakalayo, kepha abazindla abanolwazi bakubonile ukwanda endaweni yobuchopho obhekele ukulawula imizwa. Lokhu kungachaza amakhono abo akhethekile nemikhuba yabo yokuhlakulela imizwa emihle, ukugcina ukuzinza okungokomzwelo, kanye nokwenza isimo sokucabanga ngokuziphatha kwabo kukonke.
ISIKHATHI
Ekuzindleni, akubona ubude besikhathi obubalulekile, kepha ukwenziwa njalo. Njengoba nje kungenakwenzeka ukuthola amandla ngokuphakamisa isisindo esiphezulu ejimini ngasikhathi sinye, ukuzindla kudinga ukuzijwayeza nokuzikhandla njalo. Imizuzu emihlanu kuya kweyishumi ngosuku isiqalo esihle.
Ividiyo yokuthi ungazindla kanjani ngomzuzwana owodwa nje!