Ungangena Kanjani Imizwa Yakho E-5 Ukuze Uthole Ukuthula Futhi Ube Khona

-Delile

• I-5 Sense Grounding Technique
• Isinyathelo 1: Ubonani?
• Isinyathelo 2: Yini ongayizwa eduze kwakho?
• Isinyathelo 3: Uzwa noma yini?
• Isinyathelo 4: Yini ongayizwa noma oyinambithayo?
• Isinyathelo 5: Ungakhohlwa ukuphefumula.
• Kufanele uzame nini le ndlela yokwenza umhlabathi?
• Ngabe lo mkhuba wokucabangela usebenzela bani kangcono?
• Ungalindela ukuzizwa kanjani kamuva?
• Buyekeza kwe-

Okuqukethwe okuningi emithonjeni yezokuxhumana nasezindabeni kulezi zinsuku kungadala ukuthi amazinga wengcindezi akhuphuke futhi atatazele kanye nokukhathazeka ukuhlala esikhaleni sakho sekhanda. Uma uzwa lokhu kusenzeka, kukhona umkhuba olula ongakwazi ukukubuyisela esikhathini samanje futhi kude nezinsongo ezingaba khona. Le "ndlela yokumisa" ihloselwe ukuletha ukunaka kwakho manje, ikusize ugxile endaweni okuzungezile, futhi ususe ingqondo yakho ekucindezelekeni okuzayo. Kanjani? Ngokusebenzisa zonke izinzwa zakho ezinhlanu — ukuthinta, ukubona, ukuhogela, ukuzwa nokunambitha. (Okuhlobene: Ukugeleza kwe-Yoga okususelwa ekhaya okungama-20-Minute)

"[Izindlela zokumisa] zisiza ukukukhumbuza ngokomzimba nangokwengqondo lapho ukhona," kusho uJennifer M. Gómez, Ph.D., uprofesa osizayo emnyangweni wezengqondo kanye ne-Merrill Palmer Skillman Institute for Child & Family Development e-Wayne State University. . "Kufana nokukhululwa-iswishi yokucisha ukukhanya kukho konke ukucindezeleka nokuba sendaweni yokuxoxa nokukhathazeka okuncane."

Ngokuqondile, ukungena kuzo zonke izinzwa ezinhlanu njengohlobo lwesu lokumisa phansi kungakhipha umzimba wakho esimweni sokulwa noma sokundiza-lapho isimiso sakho sezinzwa esizwelayo singena ngokweqile, okungabangela imizwa yamandla, ukukhathazeka, ukucindezeleka, noma injabulo, kusho uRenee Exelbert, Ph.D., isazi sokusebenza kwengqondo nomqondisi wokusungula weThe Metamorphosis Center for Psychological and Physical Change. Uma ukwimodi yokwethuka, awunawo amandla okucabanga kahle njalo, kusho u-Exelbert. Kepha ukuletha ingqondo yakho kokubonayo, imisindo, nephunga okuzungezile kungakubuyisela esimweni esizolile, ngokwengqondo nangokomzimba.

Ngenkathi ungacabanga ngalokho okubonayo, ukuthinta, ukuzwa, ukuhogela, noma ukunambitha nganoma iyiphi i-oda, uGómez usikisela ukulandela lezi zinyathelo ezingezansi ukuthola umhlahlandlela olula ongaqala ngawo.

Zizizamele ngesikhathi esizayo lapho uzizwa ukhungathekile, ukhathazekile, noma ukhathazekile ngesimo sezwe kahle noma nje udinga ukuzizwa usanda kushesha.

I-5 Sense Grounding Technique

Isinyathelo 1: Ubonani?

"Lapho ukhungatheke kakhulu, zama ukucabanga ngalokho okubonayo phambi kwakho," kusho uGómez. Kubantu abahlukumezekile (njengokucindezelwa, ukucwasana ngokobuhlanga, ukufa kothandekayo, noma ngokuhlangenwe nakho njengomsebenzi obalulekile) futhi bakuthola kunzima ukuthola ukuthi kumele benzeni noma ukuthi bazokuphatha kanjani, kuqala ngalokho okubonayo iyasiza ngempela, futhi kungenye yezinzwa ezilula ukufinyelela, uyanezela. Ungasho lokho okubonayo ngokuzwakalayo, ekhanda lakho, noma ukukubhale phansi (kuyintandokazi yakho), kepha naka imibala, ukwakheka, namaphuzu okuxhumana nawo ezindongeni noma ezihlahleni noma esakhiweni osibona ngaphambili kwakho.

Isinyathelo 2: Yini ongayizwa eduze kwakho?

Ukuthinta isihlakala noma ingalo yakho yindawo enhle yokuqala umuzwa wokuthinta, ngokuhlikihla ingalo yakho noma ukuyimpintsha, kusho u-Gómez. Futhi, zama ukuthola ukuthi izingxenye zomzimba ezahlukene zizizwa kanjani. Ingabe amahlombe akho ahlanganyele futhi aphakeme ngezindlebe zakho? Ingabe ubambe imihlathi? Ungakwazi yini ukuyikhulula le misipha? Ngabe izinyawo zakho zitshalwe phansi? Kuzwakala kanjani ukuthungwa kwephansi?

Ukuthinta kuyindlela enezinhlangothi ezimbili ngoba ungagxila ekuthinteni isikhumba sakho noma isikhumba sakho sithinte indawo engaphezulu, usho kanje. Njengoba ugxila kulo mqondo, ungaqhubeka nokucabanga ngalokho okubonayo phambi kwakho noma ngaphansi kwezinyawo noma izandla zakho njengoba uzizwa lezo zindawo. Zizwe ukhululekile ukweqa phakathi kokugxila kokuzwayo nakulokho okubonayo. (Okuhlobene: Okudingeka Ukwazi Ngokushaya kwe-EFT)

Isinyathelo 3: Uzwa noma yini?

Imisindo (nokuthi uyizwa kanjani) ingahluka futhi kwesinye isikhathi ifake nezithombe zokuhlukumezeka kwangaphambilini, kusho uGómez, yingakho ephakamisa ukugxila ekubukeni nasekuthinteni kuqala. Kepha uma usendaweni ethulile, zama ukulungisa imisindo ezolisayo (lokhu kungahluka kuwo wonke umuntu, kepha cabanga: izinyoni ezitshiyoza ngaphandle noma ilondolo eliwela ngaphakathi) elingakusiza ekubuyiseleni kumzuzu wamanje.

Udinga usizo? Umoya umsindo omuhle ongavulwa kuwo nganoma yisiphi isikhathi. Lalela umoya oheleza phakathi kwezihlahla, bese ubheka ukuthi uzizwa kanjani uqhuma esikhunjeni sakho, bese uhamba nendlela wena nezihlahla odlula ngayo, kusho uGómez. Leyo yindlela elula yokuthola imizwa emithathu ngesikhathi esisodwa.

Umculo ungakulethela okwamanje. Cindezela dlala engomeni ezolisayo bese uzama ukwehlukanisa ukuthi yiziphi izinsimbi ozizwayo kumculo, uphakamisa.

Isinyathelo 4: Yini ongayizwa noma oyinambithayo?

Iphunga nezinzwa zokunambitha zivame ukusetshenziswa ngamabomu, kusho uGómez. Ungagcina ikhandlela embhedeni wakho noma udle isidlo esincane lapho uzizwa ukukhathazeka kusondela noma unenkinga yokubuya esimweni esethukile.

"Uma ulahlekile ekucindezelekeni noma uzama kanzima ukwenza amasu okumisa phansi, futhi kungasebenzi, into engangena ohlelweni lwakho ngokushesha ingasiza," kuchaza uGómez. Zama ukugcina ukwehlisa amafutha abalulekile (isb. Lavender) ngombhede wakho uma uzithola unenkinga yokulala. Thatha ukuhogela lapho uzwa noma yikuphi ukukhathazeka noma ingcindezi uzama ukuzinza ebusuku.

Isinyathelo 5: Ungakhohlwa ukuphefumula.

Ukunaka ukuhogela nokukhipha umoya kusebenza njalo ukuletha ingqondo emzuzwini, kepha futhi kungasiza kakhulu njengoba ngasikhathi sinye ugxile kuzinzwa zakho. Isibonelo, njengoba uphefumula, qaphela imisindo noma iphunga emoyeni. Uma kuthulile, u-Gómez uthi ungalalela ngisho nomsindo wokuphefumula kwakho uphuma uphuma ekhaleni noma emlonyeni. Ungase futhi ucabange ngokuhogela kwakho njengebhalisamu elithozamisayo elihamba emzimbeni, bese ucabanga ukuthi ukuphuma kwakho kukhipha yonke i-yuck, usho kanjalo. (Okuhlobene: Ukuzivocavoca Okuphefumulayo Oku-3 Ukubhekana Nokucindezeleka)

Kufanele uzame nini le ndlela yokwenza umhlabathi?

Ngempela, ungazama le ndlela yokuqaphela noma nini lapho ucabanga ukuthi ingasiza. UGómez uphakamisa ukuthi uhambe ngezinzwa zakho ezinhlanu ebusuku lapho uwedwa futhi ekugcineni ube nesikhathi sodwa sokushiya izingcindezi zansuku zonke. Kepha futhi ungancika kulo mkhuba ngomzuzwana lapho uqala ukukhathazeka (ithi lapho ubuka izindaba noma ubona udlame ku-TV noma ezinkundleni zokuxhumana). Uma lokhu kwenzeka, shiya esikrinini (noma yini ekucindezelayo) bese umane uqale inqubo yesinyathelo ngesinyathelo ngenhla, ugxile kuqala kulokho okusha okubonayo.

"Ungacabanga ngakho njengesicubu owakhayo," kusho uGómez. Zijwayeze ukudlula izinzwa ezinhlanu futhi uhlole ukuthi yikuphi ukuhleleka okukusebenzela kangcono noma ukuthi iyiphi ehambisana nawe kakhulu. Ekugcineni, leyo nkumbulo yemisipha izoqina futhi iqale ngokuzenzakalelayo ukudlala noma nini lapho uqala ukuzizwa ucindezelekile.

Ngabe lo mkhuba wokucabangela usebenzela bani kangcono?

UGómez no-Exelbert bobabili bathi labo abake bahlukumezeka, njengokuhlukunyezwa ngokocansi noma udlame lwamaphoyisa noma ukuhlukunyezwa, bangazuza kakhulu ngale ndlela yokwakha. Kungakho kungasiza kakhulu manje, kunoma ngubani ofakazela ubudlova bamaphoyisa nokubandlulula ngesikhathi sangempela ku-TV, futhi kubenza babuye baphile okwedlule. "Kungahle kube nezikhathi lapho uhlangabezana khona namahloni, uhlobo oluthile lokudlala kabusha kwama-movie ekhanda lakho lomcimbi ofanayo, ngakho-ke noma umcimbi umile, ungahle uzithole sengathi umusha," kuchaza uGómez. "Ukucabanga ngalokho okubonayo, okuzwayo, noma ukuhogela kukungenisa esikhathini samanje," futhi uphume ekudlaleni kabusha.

Noma ngabe awukaze uhlangabezane nokuhlukumezeka, noma kunjalo, le ndlela yokubeka phansi ingasebenzela izingcindezi zansuku zonke noma izikhathi lapho ukhanyisa khona, njengalapho ulungiselela umhlangano omkhulu womsebenzi noma umhlangano onzima, uyanezela.

Ungalindela ukuzizwa kanjani kamuva?

Sethemba, ngangethukile futhi ngikhululeke ngokwengeziwe. Kepha kungathatha umkhuba othile. Impilo igcwele iziphazamiso, ngakho-ke njenganoma iyiphi indlela yokucabanga, ukucofa izinzwa zakho ezinhlanu kungaba inselele ekuqaleni. Kepha kwenze ngokwanele futhi uzobona ukuthi kukhulu kangakanani okufika kalula.

Khumbula nje: KULUNGILE ukuthatha ikhefu ugxile kuwe lapho ingqondo nomzimba wakho ukudinga. Abanye abantu bayakhohlwa ukuzinika imvume yokuphumula lapho izinto zizwakala kabi impela, kusho uGómez. Akekho noyedwa umuntu ongalungisa konke okwenzekayo njengamanje, kepha ukuthatha isikhathi ukugxila empilweni yakho yengqondo kuyinto ongayilawula. "Umhlaba ngeke uze ube mubi kakhulu uma uzithathela isigamu sehora," esho.

Buyekeza kwe-