Amfanin tunani

Ga wasu mutane a yammacin hemisphere, ana ganin bimbini a matsayin wani sabon salon "mai cike da walwala", abinda kake yi dai dai kafin cin Granola da hugging hazo mai hazo. Koyaya, wayewar gabas ta koya game da karfin tunani da amfani da shi don sarrafa tunani da fadada tunani. A yau tunanin yamma ya gama murmurewa daga ƙasa kuma ana samun wayewa game da abin da bimbini yake da fa'idodi da yawa ga jikin mutum da ruhi. Bari mu bincika wasu hanyoyi da masana kimiyya suka gano cewa yin zuzzurfan tunani yana da kyau a gare ku.

Rage damuwa, canza kwakwalwarka

Dukkanmu muna aiki: muna da aiki, makaranta, iyalai, takardar biyan kuɗi da sauran wajibai da yawa. Itara shi zuwa duniyar fasaharmu mai sauri kuma girke-girke ne don matakan damuwa. Idan muka ci gaba da damuwa, da wuya mu shakata. Wani binciken Jami'ar Harvard ya gano cewa mutanen da suka yi aikin tunani ba kawai suna da ƙananan matakan damuwa ba, har ma sun haɓaka ƙarin girma a yankuna daban-daban na kwakwalwa guda huɗu. Sara Lazar, PhD, ta gaya wa Washington Post:

"Mun sami bambance-bambance a cikin yawan kwakwalwa bayan makonni takwas a cikin bangarori daban-daban na kwakwalwa na kungiyoyin biyu. A cikin kungiyar da ta koyi zuzzurfan tunani, mun sami tsaiko a yankuna huɗu:

1. Babban bambanci, wanda muka samu a cikin rukunin baya, wanda ya ƙunshi yawo cikin hankali da kamun kai.
2. Hippocampus na hagu, wanda ke taimakawa cikin koyo, fahimta, ƙwaƙwalwa da ƙa'idodin motsin rai.
3. Matsakaicin parietal na ɗan lokaci, ko TPJ, wanda ke da alaƙa da ɗaukar ra'ayi, tausayi da tausayi.
4. Yankin sashin kwakwalwa mai kwakwalwa wanda ake kira Pons, inda aka samar da yawa masu amfani da ƙwaƙwalwar ƙwaƙwalwar ƙwayoyi. "
   Bugu da ƙari, binciken Lazar ya gano cewa amygdala, ɓangaren kwakwalwar da ke da alaƙa da damuwa da damuwa, ya yi shuru a cikin mahalarta waɗanda suka yi bimbini.

Stara aikin rigakafi

Mutanen da suke yin bimbini a kai a kai suna da ƙoshin lafiya, ta jiki, saboda tsarin garkuwar jikinsu ya fi ƙarfi. A cikin Canje-canje a cikin Kwarewar Brain da Immune Function Function na Ayyukan Mindfulness meditation, masu binciken sun kimanta rukuni biyu na mahalarta. Groupungiya ɗaya ta tsunduma cikin tsarin yin nazari na makonni takwas da ɗayan bai yi ba. A ƙarshen shirin, an ba duk mahalarta mura harbi. Mutanen da suka yi bimbini don makonni takwas sun nuna gagarumar ƙaruwa a cikin rigakafi ga maganin, yayin da waɗanda ba su yi bimbini ba su dandana su. Binciken ya kammala cewa tunani sosai na iya canza ayyukan kwakwalwa da tsarin garkuwar jiki da bada shawarar karin bincike.

Rage zafi

Yi imani da shi ko a'a, mutanen da ke yin bimbini suna fuskantar ƙananan ciwo na marasa ƙarfi fiye da waɗanda ba su yi ba. Nazarin da aka buga a cikin 2011 ya bincika sakamakon maganganun maganganu na maganadisu na marasa lafiya waɗanda, tare da yardarsu, waɗanda aka fallasa su ga nau'ikan nau'in motsawar jin zafi. Marasa lafiya waɗanda suka shiga cikin shirin horar da tunani sun amsa daban ga jin zafi; sun kasance da babban haƙuri game da motsawar jin zafi kuma sun kasance da annashuwa lokacin da suke amsa jin zafi. A ƙarshe, masu binciken sun kammala:

"Tunda watakila tunani zai canza jin zafi ta hanyar inganta fahimtar hankali da sake fasalin yanayin kimantawar bayanan nociceptive, hadaddiyar ma'amala tsakanin tsammanin, motsin zuciyarmu da kimantawar fahimta ga aikin ginin gwanin fahimta za a iya kayyade shi ta hanyar ikon-meta na hankali na rashin a hankali lura da hankalin ka a halin yanzu. "

Inganta kamewar kai

A cikin 2013, masu bincike daga Jami'ar Stanford sun gudanar da bincike kan horo a cikin narkar da tausayi, ko CCT, da kuma yadda ta shafi mahalarta. Bayan shirin CCT na mako-mako guda tara, wanda ya haɗa da hanyoyin shiga tsakani da aka samo daga al'adar Buddha na Tibet, sun gano cewa mahalarta sune:

“Bayyanar da damuwa, kauna da kyakkyawar fata don ganin an rage wahala a cikin wasu. Wannan binciken ya sami karuwa cikin wayar da kan jama'a; sauran karatun sun gano cewa horon tunani mai zurfi na iya inganta ingantattun dabarun fahimtar juna kamar tsara motsin zuciyarmu. "
Ta wata hanyar, yayin da kuka fi nuna kulawa da kulawa da kai ga wasu, hakan zai rage muku tashi idan wani ya fusata ku.

Rage damuwa

Kodayake mutane da yawa suna shan maganin cututtukan fata kuma ya kamata su ci gaba da yin hakan, akwai wasu da suke gano cewa yin zuzzurfan tunani yana taimaka wa bacin rai. Anyi nazarin ƙungiyar mahalarta masu halayen yanayi daban-daban kafin kuma bayan horo na tunani kuma masu binciken sun gano cewa wannan aikin "galibi yana haifar da raguwar tunani mai ma'ana, koda bayan bincika ragin alamun bayyanar cututtuka da na dysfunctional imani ".

Kasance mafi kyawu mai daukar nauyi da yawa

Shin kun taɓa jin cewa ba ku iya yin komai? Yin zuzzurfan tunani na iya taimaka maka game da wannan. Binciken kan tasirin tunani a kan samarwa da yawan aiki da yawa sun nuna cewa "kulawa ta hanyar yin zuzzurfan tunani yana inganta bangarorin halayen multitasking." Binciken ya nemi mahalarta suyi wani sati na takwas akan tunani mai tunani ko kuma horo na shakatawa na jiki. An tsara jerin ayyuka saboda haka a kammala. Masu binciken sun gano cewa wayar da kan jama'a ta inganta ba kawai yadda mutane suke kulawa ba, har ma da kwarewar ƙwaƙwalwar su da saurin da suke gama aikin gidansu.

Ku kasance masu kirkira

Mu neocortex shine bangare na kwakwalwar mu wanda ke jagorantar kerawa da tunani. A cikin rahoton 2012, wata ƙungiyar bincike ta Dutch ta yanke cewa:

"Hankalin tunani da aka mayar da hankali (FA) da kuma bugu na dubawa (OM) suna da takamaiman sakamako kan kerawa. Da farko, ba da zuzzurfan tunani na OM yana haifar da yanayin sarrafawa wanda ke haɓaka tunani mai rarrabuwa, salon tunani wanda ke ba da damar samo sababbin ra'ayoyi da yawa. Na biyu, yin zuzzurfan tunani na FA ba ya goyan bayan tunani mai tattare da juna, tsarin samar da mafita ga wata matsala. Muna ba da shawarar cewa haɓaka halayen kirki wanda aka haifar da shi ta hanyar yin zuzzurfan tunani ya haɓaka sakamako a farkon lamarin kuma ya bambanta a shari'ar ta biyu ".