Ukuzindla njengokuhambisana nokwelashwa okuvamile

Namuhla, izikhungo zezempilo ezimbalwa zikahulumeni nezizimele - iningi lazo ezise-United States - zifaka ukuzindla ohlelweni lwazo lokwelapha.¹. Indlela yokuzindla ephakanyisiwe ngokuvamile i- Ukunciphisa Ukucindezelwa Okusekelwe Engqondweni (MBSR), okungukuthi, ukunciphisa ukucindezeleka okusekelwe ekuzindleni kwengqondo. Le nqubo yethulwa isazi sokusebenza kwengqondo saseMelika uJon Kabat-Zinn². Le ndlela yokuzindla ikhuthaza ukwamukela nokubuka izikhathi ezicindezelayo ekuphileni kwansuku zonke ngaphandle kokuzahlulela. Ukusabela okuvamile kuwukufuna ukubalekela imizwa engemihle ngokungena shí kumsebenzi othile noma ngokucabanga ngokunye into, kodwa lokhu kuzokwenza ibe kubi nakakhulu. Ukuzijwayeza i-MBSR nsuku zonke kuzokhuthaza izingxenye zobuchopho ezidlala indima ekubambeni ngekhanda, ukulawulwa kwemizwelo, noma ikhono lokuthatha isinyathelo emuva, ukuze iziguli zijabulele ukuphila, kungakhathaliseki ukuthi izimo.³.

Ukuzindla njengokwelashwa okuphelele

Ngokuvamile, ukuzindla kungashukumisa umsebenzi we-prefrontal cortex yesokunxele, ingxenye yobuchopho enesibopho semizwa eyakhayo njengozwela, ukuzethemba noma injabulo, kuyilapho kunciphisa imizwa engemihle njengokucindezeleka, intukuthelo noma ukukhathazeka. Ngaphezu kwalokho, izonciphisa imizwa yobuhlungu ngenxa yesenzo sayo ku-anterior cingulate cortex, i-insula kanye nethalamus. Isibonelo, odokotela abanolwazi lokuzindla kweZen baye bakhula ukumelana nobuhlungu.². Lokhu kucabanga ukuthi akukho lutho oluvimbela umuntu ogulayo ukuba asebenzise ukuzindla ngokuzimela nangokuzimela, kodwa kudinga ukujwayela okubalulekile, ugqozi olukhulu futhi ngaphezu kwakho konke, isikhathi.

Eqinisweni, kufanele kukhunjulwe ukuthi ukuzindla kuvumela ngaphezu kwakho konke ukuphelezela isiguli ukuya ekwamukelweni kwesifo saso ukuze sisisekele ngendlela enethezeke kakhulu ngangokunokwenzeka. Ukunciphisa ukuzwela ubuhlungu noma ukucindezeleka, isibonelo, akuqedi imbangela yobuhlungu noma isifo. Ngakho-ke ayiselaphi lesi sifo ngokuqondile, kodwa ingaphefumula enye indlela yokusibona, isimo sengqondo esingakhuthaza ukuphulukiswa. Kungenza okufanayo ngobunzima esikhundleni sokwelashwa okuvamile, ikakhulukazi njengoba lokhu akuvumeli njalo ukufinyelela “ekwelapheni”, ngomqondo wokubuyela esimweni esandulela isifo. Ngakho-ke lezi zindlela ezimbili ziyahambisana.

N. Garnoussi, Ukucabangisisa noma ukuzindla ngokuphulukisa nokukhula komuntu siqu: ukucabanga kwengqondo okungokomoya emithi yengqondo, cairn.info, 2011 C. André, La méditation de plein conscience, Cerveau & Psycho n ° 41, 2010 MJ Ott, Ukuzindla kwengqondo: a yenguquko nokuphulukisa, J Psychosoc Nurs Ment Health Serv, 2004