Zonke Izinzuzo Zokuzindla Okufanele Uzazi Ngazo

-Delile

• Kukwenza Umsubathi Ongcono
• Yehlisa Amazinga Wokucindezeleka
• Kwandisa Ukuzazi
• Kwenza Umculo Uzwakale Kangcono
• Ikusiza Ukuba Ubhekane Nokugula
• Ingakusiza Ukwehlisa Isisindo
• Ingakusiza Ulwe Nezifo
• Isiza Ukukhahlazeka Kick
• Kukhuphula umkhawulo wakho wezinhlungu
• Yehlisa Ukukhathazeka Nokucindezeleka
• Kukwenza Uzwele Kakhulu
• Yehlisa Isizungu
• Kungakusindisa Imali
• Ikugcina Ubandayo Futhi Ungenamkhuhlane
• Igcina Inhliziyo Yakho Inempilo
• Kukusiza Ulale Kahle
• Kukwenza Ube Isisebenzi Esingcono
• Buyekeza kwe-

Ufuna ukucindezela u-squash, ukulala ngokuzwakalayo, umsele okhuluphele ngokweqile, ukudla okunempilo nokuzivocavoca kanzima, konke kube ssoop esisodwa? Ukuzindla kunganikeza konke okungenhla. Ngokusho kukaMary Jo Kreitzer, Ph.D., RN, umsunguli nomqondisi weCentre for Spirituality and Healing eYunivesithi yaseMinnesota, ukhiye wokuvuna izinzuzo zokuzindla uhlala manje. "Abantu abaningi baphila impilo yabo eningi ku-auto-pilot, kepha ukuzindla - ikakhulukazi ukuzindla kwengqondo - kusiza abantu ukuthi bagxile empilweni yokuphila okwamanje," kuchaza yena.

Kahle kahle umuntu ungena kanjani kuzo zonke izinzuzo zokuzindla? Bheka umhlahlandlela kaKreitzer wokuzindla, kanye nokuthi Ungazindla Kanjani neGretchen Bleiler ukuthola amathiphu wokuthi ungayithola kanjani kahle i-zen yakho.

Usangabaza ukuyizama? Uma usufunde ngalezi zinzuzo eziyi-17 zokucabanga nokuzindla, uzobe uphansi ekusebenziseni ukuzindla okunengqondo ukuze uthuthukise impilo yakho.

Kukwenza Umsubathi Ongcono

Ezinye izinzuzo zokuzindla zingaba nomthelela ekusebenzeni kwakho. Abantu abenza Ukuzindla KweTranscendental banokusebenza kobuchopho okufanayo kwabasubathi abasezingeni eliphezulu, ngokocwaningo olwenziwe ku- Ijenali yaseScandinavia Yezokwelapha Nesayensi Kwezemidlalo. Ukuhlala uthule nsuku zonke akusho ukuthi uzobe usulungele ukuwina umjaho ngokuzumayo, kodwa kungakusiza uthuthukise ukuhluzeka kwengqondo nezici phakathi kwabasubathi abaphambili. Futhi kungakusiza ukuthi uphushe umzimba wakho ngobuhlungu (ngaphezulu kwalokho ngokuhamba kwesikhathi). Thola okuningi mayelana nokuthi Ukuzindla Kungakwenza Kanjani Umsubathi Ongcono.

Yehlisa Amazinga Wokucindezeleka

Ukucindezeleka okwehlisiwe nakho kuphakathi kwezinzuzo zokuzindla. Ukucabangela empeleni kusiza ukwehlisa amazinga akho e-cortisol (ihomoni yokucindezeleka), ngokocwaningo oluvela ku-Shamatha Project e-University of California, e-Davis. Abacwaningi balinganise ukucabanga kwabahlanganyeli ngaphambi nangemuva kokuhlehla okujulile, kwezinyanga ezintathu zokuzindla futhi bathola ukuthi labo ababuye namazinga aphezulu okugxila kulokhu kwamanje nabo babe namazinga aphansi e-cortisol. Ungakhathazeki, ukukhululeka kwengcindezi kuza ngokushesha kunezinyanga ezintathu: Abantu abathole ukuqeqeshwa kokucabanga ngezinsuku ezintathu nje ezilandelanayo (izikhathi zemizuzu engu-25 lapho bafundiswa khona ukugxila ekuphefumuleni nasesikhathini samanje) bazizwa bezolile lapho bebhekene nomsebenzi ocindezelayo. ocwaningweni olushicilelwe ku- I-Psychoneuroendocrinology.

Kwandisa Ukuzazi

Sonke sinezimpumputhe uma kuziwa emizweni yethu, ukuziphatha, nemicabango, kodwa ukucabangela kungasiza ukunqoba lokhu kungazi. Iphepha phakathi Imibono yeSayensi Yezengqondo ithole ukuthi ngenxa yokuthi ukunaka kuhlanganisa ukunaka ulwazi lwakho lwamanje nokwenza lokho ngendlela engahluleli, kusiza odokotela ukuthi banqobe isivimbamgwaqo esikhulu kunazo zonke ekuzaziseni kwabo: ukungazi amaphutha abo.

Kwenza Umculo Uzwakale Kangcono

Izinzuzo zokuzindla zingcono kunanoma iyiphi ihedfoni yokunethezeka. Esicwaningweni esikwiphephabhuku IPsychology Yomculo, abafundi balalele itheyiphu yokufundisa yokuzindla yemizuzu eyi-15 elandelwa yingcaphuno ye-opera kaGiacomo Puccini ethi "La Boheme." Amaphesenti angamashumi ayisithupha nane alabo ababenomqondo wokuzwa babecabanga ukuthi le nqubo ibavumela ukuthi bachithe isikhathi eside besesimweni sokugeleza — lokho abacwaningi abakuchaza njengokuzibandakanya komzamo wabalaleli, nokuthi wena "usendaweni" onjani. (Thola ukuthi kwenzakalani nge-Brain Yakho On: Umculo.)

Ikusiza Ukuba Ubhekane Nokugula

Ukubhekana nokuxilongwa kuyinto embi ngokungacabangi, kepha ukuzindla kungasiza: Lapho abesifazane abanomdlavuza webele benza ukucabanga kanye nokwelashwa kwezobuciko, ukucindezeleka kwabo kanye nokusebenza kobuchopho okuhlobene nokukhathazeka kwashintsha, ocwaningweni Ukucindezeleka Nempilo. Ukuqeqeshwa kwengqondo kusize neziguli ezine-rheumatoid arthritis ukulwa nokucindezeleka nokukhathala okuhambisana nalesi sifo, esihlokweni esishicilelwe kumagazini Izimemezelo Zezifo Ezihlasela Amathambo.

Ingakusiza Ukwehlisa Isisindo

Ukugcinwa kwesisindo kungaba yinzuzo engalindelekile yokuzindla uma ungumuntu odla ngokungacabangi. "Lapho siba nengqondo, siyakuqaphela ukukhetha kokudla futhi singaze sikunambithe futhi sikujabulele kakhulu ukudla," kusho uKreitzer. Eqinisweni, isifundo esivela e-UC San Francisco sathola ukuthi abesifazane abakhuluphele ababeqeqeshelwe ukuzwa isipiliyoni semizwa ngomzuzwana sokudla, kanye nalabo abazindla imizuzu engama-30 ngosuku, babekwazi kakhulu ukwehlisa isisindo. (Ufuna amanye amaqhinga alula? Ochwepheshe Baveza: Izinguquko Ezincane Ezingu-15 Zokudla Zokunciphisa Isisindo.)

Ingakusiza Ulwe Nezifo

Esifundweni ku Umdlavuza, lapho abanye abasindile kumdlavuza webele bezijwayeza ukwenza amasu okwehlisa ingcindezi njengokuzindla ngengqondo kanye neyoga, amaseli abo akhombisa izinguquko zomzimba naphezu kokuthi babengasatholi ukwelashwa. Abesifazane ababesinde kumdlavuza webele okungenani eminyakeni emibili eyedlule kepha ababesacindezelekile ngokomzwelo bahlangana imizuzu engama-90 isonto ngalinye ukuxoxa ngemizwa yabo. Ngemuva kwezinyanga ezintathu, base benama-telomere aphilile — isikebhe esivikelayo ekugcineni komucu we-DNA — kunabasindile bomdlavuza webele abasanda kuthatha umhlangano owodwa wezindlela zokunciphisa ukucindezeleka. (Uyahlanya! Thola ukuthi ikuphi okunye esikuthathayo ngokulwa nomdlavuza webele.)

Isiza Ukukhahlazeka Kick

Uma uzama ukukhahlela umkhuba kagwayi, okungenani eyodwa yezinzuzo zokuzindla izoba nentshisekelo. Ababhemayo abazindla isigamu sehora nsuku zonke izinsuku eziyishumi babenamathuba amancane ngamaphesenti angama-60 okuthola ugwayi kunalabo ababefundiswa ukuxegiswa, ocwaningweni olushicilelwe Izinqubo zeNational Academy of Sciences yase-United States of America. Kuyathakazelisa ukuthi ababhemayo abazange bangene esifundweni ukuze bakhahlele umkhuba wabo futhi empeleni babengazi ukuthi banciphise kangakanani—babika inani labo elivamile, kodwa izinyathelo zokuphefumula zabonisa ukuthi empeleni babebhema ugwayi omncane kunangaphambili. Ucwaningo oluqhubekayo eNyuvesi yaseWisconsin-Madison lusikisela ukuthi ukululama kwabadakayo kungase kuzuze nasekuzindleni, ngoba kungabasiza babhekane nezinkinga eziholele ekuphuzeni kwabo kwasekuqaleni. (Yimiphi eminye imikhuba okufanele uyikhahlele? Landela le Mithetho Eyishumi Elula Yempilo Enempilo.)

Kukhuphula umkhawulo wakho wezinhlungu

Ukuzindla kukwenza uzizwe ugxile kakhulu futhi uzolile ngoba empeleni kusiza ubuchopho bakho bukwazi ukulawula kangcono ubuhlungu nemizwelo, ngokusho kocwaningo lwephephabhuku. Imingcele ku-Human Neuroscience. Ucwaningo lukhombisa ukuthi abacwaningi abanesikhathi eside bangabekezelela ubuhlungu obuncane, kepha nama-newbies angazuza: Ngemuva kwezikhathi ezine zemizuzu engama-20, ababambiqhaza ababephethe insimbi engu-120 degree bathinta ithole labo babika ukuthi amaphesenti angama-40 abuhlungu kancanyana kanti amaphesenti angama-57 awakhululeki neze kunangaphambi kokuqeqeshwa kwabo. Lezo zinombolo zingakuyisa kude kakhulu uma ukumakhilomitha angama-25 womjaho noma umaphakathi nesethi yakho ye-burpee.

Yehlisa Ukukhathazeka Nokucindezeleka

Lapho abacwaningi baseJohns Hopkins University bethola izifundo ezicishe zibe ngu-19,000 ngezinzuzo zokuzindla, bathola ukuthi obunye bobufakazi obedlula bonke babuvumela ukuzindla kwengqondo kunciphisa izingcindezi zengqondo njengokukhathazeka nokudangala. Phambilini, abacwaningi bathole ukuthi ukuzindla kuthinta umsebenzi ezingxenyeni ezimbili zobuchopho, i-anterior cingulate cortex-elawula ukucabanga nemizwelo-kanye ne-ventromedial prefrontal cortex-elawula ukukhathazeka. Ngaphezu kwalokho, ababambiqhaza babone ukwehla cishe kwamaphesenti angama-40 emazingeni abo okukhathazeka ngemuva kwamakilasi amane emizuzu engama-20 ocwaningweni, ashicilelwe ephephabhukwini Ukucabanga Komphakathi Ne-Neuroscience Ethintekayo. `

Kukwenza Uzwele Kakhulu

Ukuzindla akukwenzi nje uzizwe ujabule—empeleni kukwenza ube umuntu ongcono. Ngemuva kokuqeqeshwa kokuzindla amasonto ayisishiyagalombili, abacwaningi bafaka ababambiqhaza egumbini eligcwele labalingisi esele isihlalo esisodwa kuphela. Ngemuva kokuhlala phansi komhlanganyeli, umlingisi obebonakala ezwa ubuhlungu obukhulu emzimbeni ubengena ngezinduku wonke umuntu engamnakile. Phakathi kwabahlanganyeli abangacabangi, cishe amaphesenti ayi-15 kuphela abantu ashukumiselekile ukumsiza. Kubantu ababezindle, noma kunjalo, uhhafu wenza iziphakamiso zokusiza le ndoda eyalimala ukuthi iphume. Imiphumela yabo, ishicilelwe ku Isayensi Yezengqondo, Kubonakala sengathi kusekela lokho iBuddhist osekuyisikhathi eside ikholelwa — ukuthi ukuzindla kukusiza ukuba ube nozwela ngokwengeziwe futhi uzwe uthando kuzo zonke izidalwa ezinemizwa. (Ububele obuningi bungakugcina uphilile! Bheka lezi ezinye Izindlela ezingama-22 Zokuhlala Ukhuthazekile Ukwehlisa Isisindo.)

Yehlisa Isizungu

Ukuzindla kwansuku zonke kwasiza ekunqandeni imizwa yesizungu ocwaningweni olwenziwa eNyuvesi yaseCalifornia, eLos Angeles naseCarnegie Mellon University. Ngaphezu kwalokho, ukuhlolwa kwegazi kuveze ukuthi ukuzindla kusize amazinga aphansi okuvuvukala kwabahlanganyeli, okusho ukuthi bebesengozini ephansi yokuthola izifo ezinzima. Abaphenyi bathi yomibili le miphumela iyizinzuzo zokudambisa ukukhathazeka, ngoba ukucindezeleka kukhulisa isizungu futhi kwandisa ukuvuvukala.

Kungakusindisa Imali

Uma uvuna zonke izinzuzo zokuzindla, ungase wonge imali ezindlekweni zokunakekelwa kwezempilo kule nqubo. Ucwaningo olwenziwe yiCentre for Health Systems Analysis luthole ukuthi labo abenza ukuzindla basebenzise amaphesenti ayi-11 ngaphansi kwezempilo ngemuva konyaka owodwa, kanye namaphesenti angama-28 ngaphansi ngemuva kokuzijwayeza iminyaka emihlanu. (Siza isikhwama sakho semali nakakhulu: Uyonga Kanjani Imali Ebulungwini Bakho Bejimu.)

Ikugcina Ubandayo Futhi Ungenamkhuhlane

Abantu abazindlayo baphuthelwa yizinsuku ezimbalwa zokusebenza ngenxa yezifo ezinzima zokuphefumula, futhi bathola kokubili ubude besikhathi esifushane nobukhulu bezimpawu, ngokocwaningo olwenziwe Izincwadi Zemithi Yomndeni. Eqinisweni, abazindla banamathuba amancane okugula angamaphesenti angama-40 kuye kwangama-50 kunabalingani babo abangewona ama-zen. (Uma ungaqalanga ukuzindla ngesikhathi, ungahle udinge lezi Zixazululo Zasekhaya eziyi-10 zeCold and Flu.)

Igcina Inhliziyo Yakho Inempilo

Ukwenza Ukuzindla KweTranscendental (uhlobo oluthile lokuzindla ngemantra) kunganciphisa ubungozi bokuhlaselwa yisifo senhliziyo noma isifo sohlangothi, ngokusho kocwaningo Ukujikeleza. Kuphinde kwehlise umfutho wegazi lakho, okuthi, kuhlanganiswe nezinzuzo zokuzindla eziqeda ukucindezeleka, kokubili kugcina inhliziyo yakho iphilile. (Uthakazekile? Zama lezi zingcweti eziyi-10 ze-Mantras Mindfulness Live by.)

Kukusiza Ulale Kahle

Ukuqeqeshwa kwengqondo bekusebenza kakhulu ekusizeni abantu ukuthi balale kunezindlela eziningi zendabuko, njengokunciphisa ukukhanya okukhanyayo ebusuku nokugwema utshwala ebusuku, ocwaningweni olusha I-JAMA Imithi Yangaphakathi. Eqinisweni, bekusebenza kahle njengoba kuboniswe ukuthi kunemithi yokulala, futhi kusizile nokwenza ngcono ukukhathala ngesikhathi sasemini.

Kukwenza Ube Isisebenzi Esingcono

Izinzuzo zokuzindla zingathuthuka cishe kuzo zonke izingxenye zomsebenzi wakho: Ngemva kwesifundo sokuzindla samasonto ayisishiyagalombili, abantu babenomdlandla, bengemihle kangako ngemisebenzi evamile, bekwazi kangcono ukwenza izinto eziningi. futhi ikwazi kangcono ukugxila emsebenzini owodwa isikhathi eside, kubika ucwaningo oluvela eNyuvesi yaseWashington. Futhi, ukuzindla kukusiza ukuthi ubhekane kangcono nengcindezi, bonke abasebenzi abangazuza kukho. (Zama lezi "Wasters Time" eziyi-9 Ezizuzisayo Empeleni.)

Buyekeza kwe-