Ukuzindla kuletha ndawonye isethi yokuzivocavoca (ukuphefumula, ukubona ngeso lengqondo, njll.) Okuhlose ukugxilisa ukunaka kwakho kumzuzu wamanje futhi ngokunembile kulokho okwenzekayo emzimbeni wakho nasekhanda lakho. UProf. Tran, udokotela wezingane, uchaza izinzuzo zalo mkhuba ezinganeni.

Ukuzindla kungumkhuba wasendulo owavela okokuqala eNdiya eminyakeni engaphezu kwengu-5000 edlule. Yabe isakazekela e-Asia. Kwaze kwaba ngawo-1960 lapho aduma khona eNtshonalanga ngenxa yomkhuba weyoga. Ukuzindla kungaba yinkolo noma okomhlaba.

Kunezinhlobo eziningi zokuzindla (vipassana, transcendental, zen) kepha okwaziwa kakhulu ukuzindla kwengqondo. Izinzuzo zayo zezempilo ziyaqashelwa namuhla. “Ukuzindla ngokucophelela ukwazi okwenzekayo ngaphakathi nangaphandle komzimba nengqondo yakho, lezi zinhlaka ezimbili zixhumene unomphela,” kuchaza uProf. Tran. Udokotela wezingane ubesisebenzise iminyaka engaphezu kwengu-10 ekwelapheni noma ekunciphiseni ukuphazamiseka nezinkinga ezithile ezinganeni ezinjengokuxineka, ukungasebenzi kahle, ukungakwazi ukugxila, ubuhlungu obungapheli noma ukungazethembi.

Ukucindezeleka ububi bekhulu leminyaka. Kuthinta abadala kanye nezingane. Kungaba yingozi uma ihlala unomphela. “Ezinganeni nakubantu abadala ngokufanayo, ukucindezelwa njalo kubangelwa ukukhathazeka ngekusasa kanye / noma ukuzisola ngokudlule. Bacabanga njalo, ”kuphawula udokotela wezingane. Kulo mongo, ukuzindla kwenza kube lula ukubuyela esikhathini samanje futhi kuholele ekuphumuleni nasenhlalakahleni.

Isebenza kanjani?

Ngokuprakthiza ukuphefumula. “Ngicela iziguli zami ezincanyana ukuthi zihogele ngenkathi zigxilisa isisu bese zikhipha umoya ngenkathi zikhipha isisu. Ngasikhathi sinye, ngibamema ukuthi babheke okwenzeka kubo okwamanje T, ukuze bagxile kuyo yonke imizwa esemzimbeni wabo ngaleso sikhathi ”, kuchaza uchwepheshe.

Le ndlela iletha ukuphumula komzimba nokuzinza kwengqondo ngokushesha.

Sikhuluma kakhulu ngokuzindla ukuze siphumule futhi sithuthukise inhlalakahle ejwayelekile kepha sikhuluma kancane ngeminye imiphumela emihle emzimbeni, kubandakanya ukukhululeka kobuhlungu. Kodwa-ke, siyazi ukuthi izingane zihlukanisa okuningi, okusho ukuthi ziba nezimpawu zomzimba ezixhumene nokuhlupheka kwengqondo. “Uma kubuhlungu, ingqondo igxila ezinhlungwini, eziqinisa kuphela. Ngokuzindla, sigxila kokunye ukuzwa komzimba ukunciphisa umuzwa wezinhlungu, ”kusho uProf. Tran.

Kungenzeka kanjani?

Ngokuthwebula umzimba kusuka ekhanda kuye ozwaneni. Ngenkathi iphefumula, ingane ilibala imizwa ezwa kuzo zonke izingxenye zomzimba wayo. Uyabona ukuthi angaba nokunye ukuzwa okujabulisa kakhulu kunezinhlungu. Ngalesi sikhathi, umuzwa wezinhlungu uyancipha. “Ebuhlungwini, kukhona ubukhulu bomzimba nobukhulu bengqondo. Ngenxa yokuzindla, okwehlisa ingqondo, ubuhlungu abubambeki kangako. Ngoba lapho sigxila kakhulu ezinhlungwini, kuyanda lapho ”, kukhumbula udokotela wezingane.

Ezinganeni ezihlushwa ubuhlungu be-somatic (isibonelo, ubuhlungu besisu obuxhunyaniswe nengcindezi), umkhuba wokuzindla ungazivimbela ekuthatheni ama-analgesics. Kulabo abahlushwa ubuhlungu obungapheli obubangelwa ukugula, ukuzindla kungasiza ekwehliseni inani lokwelashwa kwezidakamizwa.

Ukuphazamiseka kokugxila kuvamile ezinganeni, ikakhulukazi lezo ezine-ADHD (ukunakwa kokushoda kokunakwa noma ngaphandle kokungasebenzi kahle). Bandisa ubungozi bokufeyila kanye nokwesaba esikoleni. Ukuzindla kugxila engqondweni yengane emvumela ukuthi afake ulwazi kangcono esikoleni.

Kanjani?

Ngokuzijwayeza ukuphefumula okuxutshwe nezibalo zengqondo. “Ngenkathi ingane iprakthiza ukuphefumula, ngiyicela ukuthi isombulule okungeziwe, ngiqale ngokuhlinzwa okulula (2 + 2, 4 + 4, 8 + 8…). Ngokuvamile izingane zikhubeka ngokungezwa u-16 + 16 bese ziqala ukwethuka. Kuleli qophelo, ngibatshela ukuthi baphefumule kakhulu imizuzwana eminingana ukwehlisa izingqondo zabo. Uma ingqondo isisinzile, bacabanga kangcono futhi bathole impendulo. Le ndlela, ecindezela ingane ukuthi iphefumule ngokwehluleka ngakunye, ingasetshenziselwa ezinye izinkinga eziningi ”, kuchaza udokotela.

UProf. Tran unikeza ukuzindla okuhambayo ukwehlisa umoya kubantwana. Lapho nje ingane izizwa ithukuthele noma icasukile futhi ifisa ukwehlisa umoya, ingalungisa ukuphefumula kwayo ezinyathelweni zayo: ithatha igxathu ekukhuthazeni bese inyathela ekuphelelweni isikhathi ngenkathi igxile emuzwa wezinyawo zayo phansi. Uyakuphindaphinda ukuhlinzwa aze azizwe ezolile. “Ukubonakala ngathi 'uyinqaba' kwabanye egcekeni lesikole, isibonelo, ingane ingathatha izinyathelo ezi-3 ekuphefumulelweni nezinyathelo ezi-3 zokuphelelwa yisikhathi. Umqondo wukuvumelanisa ukuphefumula ezinyathelweni ”.

Amacala okuxhashazwa kwabafundi ayanda eFrance, ngenxa yokukhubazeka kwengane okuxhunyaniswe nokuzethemba okubi.

Ukulungisa lokhu, uProf. Tran unikeza ukuzizwela, okungukuthi ukuziduduza. “Ngicela ingane ibone ekhanda layo ingane egula esikhunjeni sayo bese ngiyimema ukuthi ize kule ngane ilalele onke amashwa ayo bese iyayiduduza ngamazwi anomusa. Ekupheleni kokuzivocavoca ngiyamcela ukuthi amangezele kabili amtshele ukuthi uzohlala ekhona ngaye futhi umthanda kakhulu ”.

Thola zonke izeluleko zakhe ezisebenzayo kanye nokuzivocavoca okuhlukahlukene ukwenza ingane izimele encwadini AmaMeditasoins: ukuzindla okuncane ngezifo ezinkulu zengane » enyatheliswa nguThierry Souccar.