Ukubona ngeso lengqondo kanye nemifanekiso yengqondo amasu amabili ayingxenye yalokho manje osekubizwa ngokuthi i-psychoneuroimmunology, okuhlanganisa amasu anjengokuzindla, ukulutha ingqondo noma i-biofeedback, avame ukusetshenziswa ngayo ngaphezu kwalokho. Kuleli shidi, uzothola lezi zindlela ngokuningiliziwe, ukucaciswa kwazo, umlando wazo, izinzuzo zazo, ukuthi ubani ozenzayo, ukuthi ungakwenza kanjani ukubonwa futhi ekugcineni, yiziphi izingqinamba.

Izimiso eziyinhloko ezivamile kuzo zombili iziyalo

Ngokuhambisana nokuzilutha ngokwakho, ukubona ngeso lengqondo kanye nemifanekiso yengqondo amasu ahlose ukusebenzisa izinsiza zomqondo, umcabango kanye nomuzwa wokuqonda ukuze uthuthukise ukusebenza nokuphila kahle. Nakuba amagama angu-2 evame ukusetshenziswa ngokushintshana, ngokuvamile sivumelana ngalomahluko olandelayo: ekubukeni, sibeka izithombe ezinembayo engqondweni, kuyilapho izithombe zifuna ukuveza izethulo ezingokwengqondo. engazi lutho ngesihloko.

Amasu ama-2 anemikhakha eminingana yokusetshenziswa futhi ngezinye izikhathi asetshenziswa ndawonye. Zisetshenziswa ikakhulukazi kwezemidlalo, lapho manje seziyingxenye yokuqeqeshwa kwanoma yimuphi umsubathi osezingeni eliphezulu. Emkhakheni wezokwelapha, zingasetshenziswa ezimweni ezincike kakhulu ku-psyche, ukuguqula ukuziphatha noma ukunciphisa ukucindezeleka, isibonelo. Ngokuqondene nokwelapha izifo noma izifo, ngokuvamile zisetshenziswa ngendlela ehambisanayo ekwelapheni kwezokwelapha.

Umfanekiso wengqondo: ukuveza izithombe ezikhiqizwa umcabango

Lokho ngokuvamile okubizwa ngokuthi umfanekiso-ngqondweni unomsebenzi wokuletha emqondweni izithombe ezivezwa umcabango, umuzwa nokuquleka, njengokuthi kwenzekani ephusheni. Umqondo uwukusebenzisa “ubuhlakani” bokungazi kanye namandla omzimba “wokwazi” lokho abhekana nakho nokuthi yini eyilungele. Ezikhathini eziningi, umfanekiso wengqondo wenziwa ngosizo lwesikhulumi esingaqondisa inqubo, futhi sisize ekunqumeni incazelo yalo futhi sidwebe izicelo ezibambekayo.

Le nqubo isetshenziswa ezimeni zokwelapha ezihlukene kakhulu noma ezingaphansi: ukwazi kangcono izici ezihlukahlukene zakho, ukugqugquzela ubuciko kuzo zonke izici zokuphila komuntu, ukuqonda izimbangela zesifo kanye nokuthola izindlela zokuzelapha. Ukuze kuzuzwe isimo sokuphumula kwengqondo esidingekayo ukuze kuvele izithombe ezinganqunywanga yilabo abazi, kuyadingeka ukuqalisa umsebenzi ngesikhathi sokuphumula okukhulu noma okuncane futhi ukhulule ingqondo ekukhathazekeni kwamanje. . Khona-ke, isihloko siqala "ukuzidela kwengqondo" esinikeza umongo omuhle futhi sivumele izimo ukuba zenzeke engqondweni yakhe.

Visualization: Ikhono lokumela into

Ukubona ngeso lengqondo yila mandla engqondo okufanele sizimelele kithi into, umsindo, isimo, imizwa noma inzwa. Ngokuya ngokuqina kwaso, lokhu kuvezwa kungadala imithelela engokomzimba efanayo naleyo engenzeka. Uma, ngokwesibonelo, sesaba kakhulu ebumnyameni, ukubonakaliswa komzimba wokwesaba kufana ncamashi nokuthi isilo besisongela ngempela. Ngokuphambene, ukucabanga ngesimo esijabulisayo kuletha umzimba esimweni sangempela sokuphumula.

Ngakho-ke sisebenzisa ukubona ngeso lengqondo ukwenza ngokuziphatha noma izinqubo zomzimba (ukusheshisa ukuphulukiswa, isibonelo). Kwezinye izinhloso, izethulo zengqondo zokubuka ngeso lengqondo kufanele zihambisane neqiniso. Kunjalo lapho umuntu elungiselela umsebenzi awuthola uyingozi noma unzima, ake sithi ukutshuza ebhodweni elingamamitha ayi-10. Ngokuhlelekile, isihloko simelela zonke izakhi zomsebenzi: indawo, isimo sengqondo esifiselekayo, imininingwane enembile yesici ngasinye se-dive, izigaba njengoba kufanele zenzeke kanye nesihloko ngokwaso ekunqobeni ubunzima. Ngokuphindaphindiwe ngokujulile, lokhu kuvivinya umzimba kuzoba nomthelela wokulungisa umzimba, okungenzeka kube lula ukuhambisana nesimo esihleliwe, ngesikhathi sokutshuza kwangempela.

Kwezinye izimo, kubonakala kungcono ukuthi ukubuka ngeso kuhanjiswe kumkhakha wesingathekiso. Ukubona ngeso lengqondo ukuphulukisa kuvame ukusebenzisa le ndlela: imayelana nokunikeza uhlobo olungokomfanekiso kulesi sifo nokuthi yini ezosisusa. Kule rejista, kukhona ukubonwa okuhle nokubi. Thatha icala lokusha engalweni. Ukubona ngeso lengqondo okuhle kungabandakanya, isibonelo, ukucabanga ngesilwane esiyingozi nesilungile (kuphela uma umuntu ethanda izilwane) ukukhotha isilonda ukuze sinyamalale. Kungaba futhi ukumane uzimele ngengalo epholile, njengokungathi ngomlingo. Ukubona ngeso lengqondo okungalungile, ngakolunye uhlangothi, kungase kuhilele ibutho labasebenzi abasebenza ngokungakhathali ukuze babambe amagciwane adalwa enxebeni futhi bawachoboze ukuze bangabi nangozi.

Ngokungangabazeki ayikho imikhawulo ezimeni lapho ukubona ngeso lengqondo noma ukucabanga kwengqondo kungadlala indima ethile. Kodwa ezimweni eziningi, umphumela ungahlolwa kuphela ngokuzimele. Ezinye izifundo zesayensi zifakazela izinzuzo zalezi zindlela ezimweni ezithile. Kodwa-ke, phawula ukuthi lezi zindlela zivame ukusetshenziswa ngokuhambisana namanye amasu afanayo, ukuzilalisa nokuphumula, isibonelo. Ngakho-ke ngezinye izikhathi kunzima ukuhlukanisa isenzo esithile ngasinye sazo.

Yehlisa futhi uvimbele ukucindezeleka nokukhathazeka, futhi uthuthukise inhlalakahle

Ukubuyekezwa okubili kocwaningo kuphetha ngokuthi ukubona ngeso, ngokuvamile ngokuhambisana namanye amasu afanayo, kunganciphisa ukucindezeleka nokukhathazeka futhi kube nomthelela enhlalakahleni evamile yabantu abanempilo. Kungase futhi kuthuthukise inhlalakahle yabantu abanezifo ezimbi kakhulu, njengomdlavuza noma ingculaza. Ukubona ngeso lengqondo nakho kungasiza ekudambiseni ukubonakaliswa kwezinkinga eziningi zempilo ezihlobene noma ezingase zibhebhethekiswe ukucindezeleka, kusukela kumfutho wegazi ophakeme kanye nokuqwasha kuye ku-arthritis kanye ne-myocardial infarction. .

Yehlisa imiphumela emibi ye-chemotherapy

Manje sekuqashelwa ukuthi amasu okuphumuza, okuhlanganisa nokubona ngeso lengqondo, anciphisa ngokuphawulekayo imiphumela emibi engadingeki yokwelashwa ngamakhemikhali. Abacwaningi bakhuluma ikakhulukazi ngemiphumela emelene nesicanucanu nokuhlanza kanye nezimpawu ezingokwengqondo ezinjengokukhathazeka, ukucindezeleka, intukuthelo noma umuzwa wokungabi namandla.

Ukunciphisa Ubuhlungu: Ukubuyekezwa Kwezifundo Zemithi Yokwelapha Yengqondo Yokulawulwa Kobuhlungu kuphetha ngokuthi lezi zindlela, ezihlanganisa ukubona ngeso lengqondo nezithombe, zingase zibe nenzuzo, ikakhulukazi uma zisetshenziswa ndawonye. nomunye nomunye. Kunezimo zobuhlungu obungapheli beqolo, i-arthritis, i-migraine nobuhlungu ngemva kokuhlinzwa.

Thuthukisa motor imisebenzi

Isithombe sengqondo nokubona ngeso kubonakala kunomphumela omuhle ekuthuthukiseni ukusebenza kwezimoto. Ngokweziphetho zezifinyezo ezi-2 zocwaningo, zisebenza kokubili emkhakheni wezemidlalo nakuleyo ye-physiotherapy. Ngokolunye ucwaningo, ukuqeqeshwa “okungokoqobo” kungase, ngaphansi kwezimo ezithile, kuphumelele njengokuqeqeshwa kwangempela ekugxiliseni amakhono ayinkimbinkimbi emisipha ezigulini ezinokukhubazeka ekufundeni.

Yehlisa ukukhathazeka ngaphambi kokuhlinzwa kanye nobuhlungu bemva kokuhlinzwa kanye nezinkinga

Ngokwezinye izifundo, ukubona ngeso lengqondo, okuhlanganisa nokulalela okurekhodiwe ngaphambi, phakathi nangemuva kokuhlinzwa okukhulu, kungase kunciphise ukukhathazeka okuhlobene nakho. Kuphinde kwatholakala ukuthi kuthuthukisa ukulala, ukulawula izinhlungu kangcono kanye nesidingo esincane sokudambisa izinhlungu.

Thuthukisa izinga lempilo maqondana nomdlavuza

Ucwaningo oluningi luphetha ngokuthi ukubona ngeso lengqondo, phakathi kwezinye izinto ngokuqoshwa kwemisindo, kuthuthukisa izinga lempilo yeziguli ezinomdlavuza. Kunemibiko yokukhathazeka okuncishisiwe, isimo sengqondo esiqondile, umfutho owengeziwe kanye nobudlelwano obuhle bomphakathi.

Sekela ubuhlakani

Ngokohlaziyo lwe-meta, kubonakala sengathi ukubuka ngeso lokhozi kungase kudlale indima ethile nabadali ngabanye. Kodwa-ke, kuyavezwa ukuthi ubuciko buyinto eyinkimbinkimbi kakhulu nokuthi ukubona ngeso lengqondo kungenye yezinto eziningi ezibamba iqhaza kukho.

Olunye ucwaningo luye lwabonisa ukuthi lezi zindlela zinganciphisa izimpawu ze-migraine, zithuthukise izinga lempilo yabantu abane-osteoarthritis, i-fibromyalgia, i-cystitis ye-interstitial nesifo sika-Parkinson. Ukubona ngeso lengqondo nemifanekiso yengqondo nakho kuzonciphisa amaphupho amabi nobuhlungu besisu ezinganeni futhi kuthuthukise ukuhlunyeleliswa kwezimilo ezigulini ezishile.

Uchwepheshe

Ochwepheshe abaningi bezempilo basebenzisa ukubona ngeso lengqondo noma umfanekiso wengqondo ngaphezu kwamasu abo ayisisekelo. Kodwa akuvamile ukuthi isikhulumi sigxile ekubukeni kuphela.

Yenza iseshini yokubuka uwedwa

Nasi isibonelo sokubuka ngeso lokususa umusho

Ake sithi isigameko esesidlulile siyaqhubeka sonakalisa ukuphila kwethu ngaphezu kwalokho esikufisayo futhi ngeke sikukhohlwe. Ukuzivocavoca okufanele kungase kube ukufanekisela umuzwa, kusho ibhodlela eligcwele izinyembezi. Kufanele-ke imelelwe ngokuningiliziwe - ukwakheka, umbala, ukuthungwa, isisindo, njll. -, bese umtshele ngokucacile ukuthi kufanele sihlukane nayo ukuze siqhubeke nendlela yayo. Ake ucabange uhamba ehlathini, uthola indawo encane evulekile, umba umgodi ngefosholo bese ufaka ibhodlela kuwo. Savalelisa ngokuqiniseka (“Ngizokushiya lapha phakade”) ngaphambi kokugcwalisa umgodi ngenhlabathi, sibuyisela ulembu nezitshalo zasendle phezulu. Bese sizibona sesiphuma endaweni ecwebileyo, sibuyela ehlathini, siphindela endlini yethu, izinhliziyo zethu zikhululekile.

Yiba ngudokotela

Akukho ukuhlangana okusemthethweni okubusa inkambiso yokubuka ngeso lengqondo noma izithombe, kodwa i-Academy for Guided Imagery inikeza ochwepheshe bezempilo ukuqeqeshwa okugunyaziwe okubizwa ngokuthi I-Interactive Guided Imagery. Uhlu lwabasebenzi abanamalayisense emazweni amaningana lungatholakala kuwebhusayithi yabo (bona Amasayithi athandwayo).

Ukungqubuzana kwesithombe somqondo

Kubonakala sengathi wonke umuntu angazuza kulawa masu. Izingane zizosabela kahle kakhulu. Kodwa-ke, abantu abadala abanengqondo kakhulu bangase bamelane nesici “sesiteji” senqubo.

UDkt. Carl Simonton, isazi se-oncologist saseMelika, ngokuvamile kuthiwa uye wakhulelwa futhi wenza kwaduma ukusetshenziswa kokubuka ngeso lengqondo ngezinjongo zokwelapha. Kusukela ekuqaleni kwawo-1970, ehlatshwe umxhwele yiqiniso lokuthi, naphezu kokuxilongwa okufanayo, ezinye iziguli zafa kanti ezinye azizange, wahlola indima ye-psyche emlandweni wezokwelapha weziguli zakhe. Ubheka ikakhulukazi ukuthi iziguli ezilulamayo zingabalwi abakwazi ukuzincenga ukuthi bangelapheka futhi bazibone bekwenza. Kanjalo nodokotela okholelwa ekululameni kwesiguli sakhe futhi okwaziyo ukusithinta uthola imiphumela engcono kunozakwabo ongakholelwa kukho. USimonton wayejwayelene nomsebenzi kaDkt Robert Rosenthal1 “wokwenza ukuqagela okuzenzakalelayo”, owashicilelwa eminyakeni embalwa ngaphambili. Lo msebenzi wabonisa indlela abantu abavame ukuziphatha ngayo ngezindlela ezandisa amathuba okuba lokho okulindelekile kufezeke, kungakhathaliseki ukuthi kuhle noma kubi.

Eqiniseka ngesidingo sokufundisa iziguli ukuba zibe izilwi, uDkt. Simonton uhlanganisa ukuqeqeshwa ngale ndlela ohlelweni lwakhe lokunakekelwa kwezokwelapha. Lokhu kuqeqeshwa kuhlanganisa izici eziningana, okuhlanganisa ukuvivinya umzimba ngeso lengqondo lapho iziguli zicabanga ukwelashwa ngendlela yezinhlangano ezincane (siphakamisa ukuthi zisebenzise i-Pac-Man, eyaduma ngaleso sikhathi emidlalweni yokuqala yevidiyo) ekushwabadeleni amangqamuzana omdlavuza. Indlela ye-Simonton ibilokhu icatshangwa njengesengezo ekwelashweni kwakudala futhi isaqhutshwa ngale ndlela.