Izinzuzo zokuzindla

Kwabanye abantu e-Western Hemisphere, ukuzindla kubonwa njengohlobo lwefashini "yobudala obusha be-" hippy, into oyenzayo ngaphambi kokudla nge-granola nokuqabula isikhova esibonakalayo. Kodwa-ke, izimpucuko zaseMpumalanga zafunda ngamandla okuzindla futhi zazisebenzisa ukulawula ingqondo nokwandisa ukwazi. Namuhla umcabango waseNtshonalanga ekugcineni uthola ukubanjwa futhi kunokuqwashisa okwandayo kokuthi ukuzindla kuyini nezinzuzo zako eziningi ngomzimba womuntu nomphefumlo. Ake sibheke ezinye zezindlela ososayensi abathole ngazo ukuthi ukuzindla kukuhle kuwe.

Yehlisa ukucindezela, shintsha ubuchopho bakho

Sonke simatasatasa: sinomsebenzi, isikole, imindeni, izindleko zokukhokha nezinye izibopho eziningi. Yengeze emhlabeni wethu wezobuchwepheshe osheshayo wokumiswa kwezokufunda futhi iresiphi yamazinga aphezulu okucindezela. Lapho sicindezelwa kakhulu, kuba nzima kakhulu ukuphumula. Ucwaningo lweHarvard University lwathola ukuthi abantu abenze umkhuba wokucabanga ngokuzindla hhayi nje kuphela babe namazinga aphansi okucindezela, kodwa futhi bathuthukisa ivolumu ethe xaxa ezifundeni ezine zobuchopho ezihlukene. USara Lazar, PhD, utshele i-Washington Post:

“Sithole ukungafani kwethamo lobuchopho ngemuva kwamasonto ayisishiyagalombili ezifundeni ezinhlanu zobuchopho zamaqembu amabili. Eqenjini elifunde ukuzindla, sithole ukuqina ezifundeni ezine:

1. Umehluko omkhulu, sithole ku-cingrate yangemuva, ebandakanyeka ekuzuleni kwengqondo nokuzithemba.
2. I-hippocampus yesobunxele, esiza ekusizeni, ekuqondeni, kwimemori nakulawulo lwemizwelo.
3. I-temporo parietal junction, noma i-TPJ, ehlotshaniswa nokuthatha umbono, uzwela nobubele.
4. Indawo yesisekelo sobuchopho obizwa ngokuthi amaPons, lapho kukhiqizwa khona ama-neurotransmitters amaningi alawulayo. "
   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.

Iyanciphisa ubuhlungu

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 kungahle kuguqule izinhlungu ngokwenza ngcono ukulawula kwengqondo kanye nokuguqula ukuhlolwa kokuqukethwe kwemininingwane ye-nocicept, ukuhlangana kokuhlangana phakathi kokulindelekile, imizwa nokuhlola okuqondayo okwenziwe ekwakhiweni komqondo wokuqonda kungalawulwa ngamandla we-meta-cognitive we - lahlulela 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 ngokukhululekile ukukhathazeka, imfudumalo kanye nesifiso esiqotho sokubona ukuhlupheka kudanjiswa kwabanye. Lolu cwaningo luthande ukwanda kokuqwashisa; ezinye izifundo zithole ukuthi ukuqeqeshwa ngokuzindla okujulile kungathuthukisa amakhono okuqonda aphezulu njengokulawulwa kwemizwelo ”.
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 ".