UbuBuddha: izinzuzo zokuzindla
Kwabanye abantu eNtshonalanga Nenkabazwe, ukuzindla kubhekwa njengohlobo lwemfashini “yobudala obusha obudala”, into oyenzayo ngaphambi kokudla i-granola nokugona isikhova esinamabala. Kodwa-ke, impucuko yaseMpumalanga yafunda ngamandla okuzindla futhi ayisebenzisela ukulawula ingqondo nokwandisa ukwazi. Namuhla umcabango waseNtshonalanga ekugcineni uyabamba futhi kunokuqwashisa okukhulayo kokuthi kuyini ukuzindla nezinzuzo zako eziningi zomzimba nomphefumulo womuntu. Ake sibheke ezinye zezindlela ososayensi abathola ngazo ukuthi ukuzindla kukulungele.
Yehlisa ukucindezela, shintsha ubuchopho bakho
Sonke simatasa: sinomsebenzi, isikole, imindeni, izikweletu okufanele sizikhokhe nezinye izibopho eziningi. Yengeze emhlabeni wethu wezobuchwepheshe ongasami futhi kuyindlela yokuthola amazinga aphezulu okuxineka. Lapho sizizwa sicindezelekile ngokwengeziwe, kuba nzima ngokwengeziwe ukuphumula. Ucwaningo lweHarvard University luthole ukuthi abantu abenza ukucabangisisa ngokuzindla abagcini nje ngokuba namazinga aphansi okucindezeleka, kepha futhi bathuthukise nomthamo omkhulu ezifundeni ezine zobuchopho ezihlukene. USara Lazar, PhD, utshele iWashington Post:
“Sithole ukungafani kwethamo lobuchopho ngemuva kwamasonto ayisishiyagalombili ezifundeni ezinhlanu zobuchopho zamaqembu amabili. Eqenjini elifunde ukuzindla, sithole ukuqina ezifundeni ezine:
1. Umehluko omkhulu, esiwuthole ku-cingate yangemuva, ubandakanyekile ekuzuleni kwengqondo nasekuziqondeni ngokwakho.
2. Imvubu yangakwesobunxele, esiza ekufundeni, ekuqondeni, kwimemori nasekulawuleni ngokomzwelo.
3. I-tempirit parietal junction, noma i-TPJ, ehambisana nokuthatha umbono, uzwela nobubele.
4. Indawo yesiqu sobuchopho esibizwa ngamaPons, lapho kukhiqizwa khona ama-neurotransmitter amaningi olawulayo. "
Ngaphezu kwalokho, ucwaningo lukaLazar lithole ukuthi i-amygdala, okuyingxenye yobuchopho ehambisana nengcindezi nokukhathazeka, i-shrank kulabo ababambe iqhaza ngokuzindla.
Khulisa izivikeli mzimba zakho
Abantu abazindla njalo bavame ukuba nempilo, emzimbeni, ngoba amasosha abo omzimba anamandla. Ocwaningweni olubizwa nge-Alterations in Brain and Immune Function olukhiqizwe yi-Mindingly Meditation, abacwaningi bahlaziya amaqembu amabili abahlanganyeli. Elinye iqembu lahlanganyela emasontweni ayisishiyagalombili lokuzindla ngokuzindla kokuqonda futhi elinye alizange. Ekupheleni kohlelo, bonke ababambe iqhaza banikezwa umkhuhlane. Abantu abebezijwayeza ukuzindla amasonto ayisishiyagalombili bakhombise ukwanda okukhulu kwamasosha omzimba wokugoma, ngenkathi labo abangazange bazindle bebengakuzwa. Ucwaningo luphethe ngokuthi ukuzindla kungaguqula ngempela ukusebenza kobuchopho namasosha omzimba futhi kuncome olunye ucwaningo.
Yehlisa izinhlungu
Kukholwe noma cha, abantu abazindlayo bathola izinhlungu eziphansi kunalezo ezingazenzi. Ucwaningo olushicilelwe ngonyaka we-2011 luhlole imiphumela yokuqagela kwe-magnetic resonance imagin yeziguli ezithi, ngokuvuma kwazo, zivezwe izinhlobo ezahlukene zezisusa zobuhlungu. Iziguli ezazibambe iqhaza ohlelweni lokuqeqeshwa kokuzindla zaphendula ngendlela ehlukile kubuhlungu; babekhuthazelela okuphezulu ngenxa yezisusa zobuhlungu futhi babekhululeka kakhudlwana lapho bephendula izinhlungu. Ekugcineni, abacwaningi baphetha ngokuthi:
"Njengoba ukuzindla kungenzeka kuguqula ubuhlungu ngokuthuthukisa ukulawula kwengqondo nokuguqula ukuhlolwa kokuqukethwe kwemininingwane ye-nociceptive, ukuqoqwa kokusebenzisana phakathi kokulindelwe, imizwa kanye nokuhlolwa kokuqonda okungaphakathi ekwakhiweni kwesipiliyoni semizwa kungalawulwa ngamandla we-meta-cognitive we - gweba ngokucophelela ukunakwa okwamanje. "
Thuthukisa ukuzithiba kwakho
Ngo-2013, abacwaningi baseStanford University benza ucwaningo ngokuqeqeshwa kokuhlakulela isihawu, noma i-CCT, nokuthi yabathinta kanjani ababambiqhaza. Ngemuva kohlelo lwe-CCT lwamasonto ayisishiyagalolunye, oluhlanganisa ukulamula olususelwa enkambisweni yamaBuddha yaseTibet, bathola ukuthi ababambe iqhaza kwakungu:
“Veza obala ukukhathazeka, imfudumalo nesifiso esiqotho sokubona ukuhlupheka kwehliswa kwabanye. Lolu cwaningo luthole ukwanda kokuqwashisa; ezinye izifundo zithole ukuthi ukuqeqeshwa kokuzindla okunengqondo kungathuthukisa amakhono okuqonda aphezulu njengokulawulwa kwemizwa. "
Ngamanye amagama, uma unesihawu futhi unaka kakhudlwana kwabanye, mancane amathuba okuba undize lapho othile ekuthukuthelisa.
Yehlisa ukudana
Yize abantu abaningi bethatha ama-antidepressant futhi kufanele baqhubeke nokwenza njalo, kukhona abanye abathola ukuthi ukuzindla kuyasiza ngokudangala. Iqembu lesampuli lalabo ababambe iqhaza abanokuphazamiseka kwemizwelo eyahlukahlukene lafundwa ngaphambi nangemuva kokuqeqeshwa kokuzindla ngokuzindla, futhi abaphenyi bathola ukuthi ukuzindla ngokuqondisisa "kuholela ekunciphiseni ukucabanga okukhanyayo, noma ngabe sekuphelile ngokulawula ukuncipha kwezimpawu ezihlobene wezinkolelo ezingasebenzi ".
Iba ngumsebenzi onamakhono amaningi
Wake wazizwa sengathi awukwazi ukwenza konke? Ukuzindla kungakusiza ngalokhu. Ucwaningo ngemiphumela yokuzindla ngokusebenza nokukhiqizwa okuningi lukhombisa ukuthi "ukuqeqeshwa ngokubhekisisa ngokuzindla kuthuthukisa izici zokuziphatha okuningi". Ucwaningo lucele ababambe iqhaza ukuthi benze iseshini yamasonto ayisishiyagalombili yokuzindla ngokuqondisisa noma ukuqeqeshwa ngokuphumula komzimba. Base babelwa imisebenzi eminingana abazoyiphothula. Abaphenyi bathola ukuthi ukucabanga kwengqondo kuthuthukisile hhayi kuphela ukuthi abantu banaka kanjani, kepha futhi namakhono abo enkumbulo kanye nesivinini lapho beqeda khona imisebenzi yabo.
Yakha ngokwengeziwe
I-neocortex yethu iyingxenye yobuchopho bethu obushayela ubuhlakani nobuqambi. Embikweni wango-2012, iqembu labacwaningi abangamaDashi laphetha ngokuthi:
"Ukuzindla kugxile ekubhekeni (i-AF) nokuzindla okuvulekile kokuqapha (i-OM) kunomthelela othize ekwakheni. Okokuqala, ukuzindla kwe-OM kufaka isimo sokulawula esikhuthaza ukucabanga okuhlukahlukene, isitayela sokucabanga esivumela imibono eminingi emisha ukukhiqizwa. Okwesibili, ukuzindla kwe-FA akusekeli ukucabanga kwabaguquki, inqubo yokukhipha ikhambi lenkinga ethile. Siphakamisa ukuthi ukuthuthuka kwesimo esihle esenziwe ngokuzindla sikhuphule umthelela esimweni sokuqala futhi kwabalelwa esimweni sesibili ".