Indlela Yokusebenzisa Mantra Running Kungakusiza Hit PR

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Ngaphambi kokuthi ngeqe umugqa wokuqala ku-London Marathon ka-2019, ngazenza isithembiso: Noma nini lapho ngizwa sengathi ngifuna noma ngidinga ukuhamba, ngangizibuza, "Ungamba ujule kancane?" Futhi inqobo nje uma impendulo inguyebo, ngangingeke ngiyeke.

Angikaze ngisebenzise imantra ngaphambili. Ama-Mantras ahlala abonakala njengokuthile okulungele kangcono izinhloso ze-Instagram ne-yoga kunamagama afanelekile ukuphindwa ngokuzwakalayo (noma ngisho nasekhanda lami kuphela). Kodwa kuwo wonke ama-marathon engangigijima kuze kube manje—iLondon yayingowesithupha—ubuchopho bami babubheka ngaphambi kwamaphaphu ami noma imilenze yami. Ngangazi ukuthi ngidinga okuthile okuzongigcina ngishayelwa uma ngifuna ukuhlala ngejubane lami lokushaya futhi ngigijime umncintiswano wamahora amane, okungaba isikhathi sami esisheshayo.

Kwakungeyimi ngedwa osebenzisa imantra eLondon Marathon. U-Eliud Kipchoge — uyazi, kuphela umgijimi omkhulu kunabo bonke owake wagqoka i-mantra yakhe, "akekho umuntu onqunyelwe," kwisongo; ungayibona izithombe zase-London, lapho aqopha khona irekhodi elisha lesifundo lika-2:02:37, isikhathi esishesha ngendlela exakile okwesibili ngemva kwejubane lakhe lokusetha irekhodi lomhlaba ku-Berlin Marathon ngo-2018 (ungabona nesongo sakhe izithombe zangalolo suku).

Umpetha weBoston Marathon uDes Linden usebenzisa imantra "ezolile, ezolile, ezolile. Khululeka, phumula, phumula," ukuhlala endaweni esenkambeni. I-mantra yomnqobi we-New York City Marathon uShalane Flanagan kuma-Olympic Trials "yayingukubulawa okubandayo." Futhi umgijimi osezingeni eliphezulu uSara Hall uphinda u- "relax and roll" ukuze uhlale ugxile phakathi nomjaho.

Izinzuzo zisebenzisa ama-mantras ngoba zibagcina beqhubeka, kuchaza u-Erin Haugen, Ph.D., isazi sokusebenza kwengqondo kwezemidlalo esizinze eGrand Forks, ND. "Uma ugijima, ubuchopho bakho buthatha inani elikhulu lemininingwane: ubuhle bendawo, isimo sezulu, imicabango yakho, imizwa yakho, ukuthi umzimba wakho uzizwa kanjani, noma ngabe ushaya ijubane lakho, njll." Uma singakhululekile, uthi, sithambekele ekugxileni kokubi — ukuthi imilenze yakho isinda kangakanani noma ukuthi umoya uqine kangakanani ebusweni bakho. Kepha isayensi ikhombisa ukuthi ukugxila kulokho kuzoba nomthelela omubi esilinganisweni sakho sokuzikhandla okubonakalayo (ukuthi umsebenzi uzizwa unzima kangakanani). "Ama-Mantras asisiza ukuthi sinake okuthile okuhle okwenzekayo noma esifuna ukwenzeka," kuchaza uHaugen. "Baphinde basithokozise ngokuthi sizwe noma siqaphele imizwa emihle engasisiza sicabange kahle ngomsebenzi esibhekene nawo."

Ingabe amagama ambalwa angaba namandla ngokwanele, noma kunjalo, ukukusiza ukuthi ugijime ngokushesha noma ngaphezulu—noma womabili? Kukhona amathani esayensi asekela amandla okuzikhulumela okukhuthazayo. Bekungelinye lamakhono okusebenza kwengqondo (kanye nemifanekiso kanye nokubeka umgomo) okuboniswe ukuthuthukisa ukukhuthazela kwezemidlalo ekuhlolweni kwemithombo engaphezu kwe-100 eshicilelwe kujenali. Imithi Yezemidlalo. Ukuzikhulumela okuhle kuphinde kwaxhunyaniswa nokusebenza okuthuthukisiwe ekuhlaziyweni kwe-meta kwangaphambilini okushicilelwe kujenali Imibono yeSayensi Yezengqondo. Ukuzixoxela okuzikhuthazayo kunciphise nezinga elibonakalayo lokuzikhandla futhi kwandise ukubekezelela abagibeli bamabhayisikili ocwaningweni olushicilelwe ephephabhukwini Imithi & Isayensi Kwezemidlalo Nokuzivocavoca (isifundo sakamuva sikhombisile ukuthi lokho kuqinisile noma kushisa).

Isayensi ayicaci kahle, nokho, uma ibheka abagijimi. Ngokucwaninga abagijimi abangama-45 basekolishi, abacwaningi bathola ukuthi maningi amathuba okuba bafinyelele esimweni “sokugeleza”—u-AKA omgijimi ophakeme lapho umzimba wakho ubonakala uzizwa futhi wenza kahle kakhulu—uma usebenzisa ukuzikhulumela okukhuthazayo, ngokocwaningo olushicilelwe ku Ijenali Yokuziphatha Kwezemidlalo. Kodwa-ke, ngenkathi ukulandelela abagijimi abangu-29 ku-60-mile, ubusuku bonke be-ultramarathon, ukuzikhulumela okukhuthazayo akuzange kube nomthelela ekusebenzeni, ngokocwaningo olushicilelwe ku. Isazi sokusebenza kwengqondo sezemidlalo. Noma kunjalo, idatha yokulandelela evela kulolo cwaningo yathola ukuthi ababambiqhaza abaningi bathole ukuzikhulumela kuwusizo, futhi baqhubeka nokukusebenzisa ngemva kokuhlolwa.

"Ukusetshenziswa kwama-mantras kunemithelela eminingi emihle enhlalakahleni yomuntu engokomzwelo, ngokomzimba nangokwengqondo," kusho uHillary Cauthen, PsyC., oyilungu lesigungu esiphezulu se-Association for Applied Sport Psychology. "Lokho kusho, kuthatha isikhathi, inhloso, nokusetshenziswa okuqhubekayo kwama-mantra okusiza ekuthinteni ukusebenza komuntu."

Noma kunini lapho ngihambe khona emjahweni webanga elide — futhi ngihambe kuwo wonke engiwugijimile, anginamahloni ngalokho — kungenxa yokuthi ingqondo yami icabanga ukuthi ngidinga ukuhamba. Kepha ngokuzibuza ukuthi ngimba ngokujula kuyo yonke inkambo yaseLondon, ngagijima amakhilomitha angama-20 ngiqonde. Ngokubikezelwa, kwakungemva kokuwela lolomaka wamamayela angu-20 ("udonga" olwesabekayo lwama-marathon amaningi) lapho ngaqala khona ukungabaza. Njalo lapho ngehlisa ijubane noma ngithatha ikhefu lokuhamba ngezinyawo, noma kunjalo, ngangibuka iwashi lami futhi ngibone isikhathi esidlulile sisondela futhi sisondela esikhathini sami somgomo, futhi ngangicabanga, "ukumba ngijule." Futhi ngaso sonke isikhathi, ngangimangala ngokuphakamisa ijubane. Kwakunzima, futhi ngesikhathi ngifika ekhoneni leSt. James Park ukubona iBuckingham Palace ibanga elingamamitha ambalwa ukusuka ekugcineni ngangifuna ukukhala, kepha ngangihlala nginegesi eyengeziwe ethangini — okwanele ukunginqamula entanjeni futhi finyelela igoli lami le-sub-4 hour marathon kusasele umzuzu owodwa namasekhondi angu-38

Amazwi aphindaphindwayo ayimfihlo yomuntu siqu futhi angokwesimo. "Ukumba ujule" kungisebenzele phakathi nalo mjaho; ngokulandelayo, ngingase ngidinge okuthile okuhlukile ukuze ngiqhubeke nginyakaza. Ukuthola ukuthi yini engakusebenzela, "njengengxenye yokulungiselela kwakho umjaho wengqondo, cabanga emuva ngokuzivocavoca okunzima kakhulu okuvela ekuqeqeshweni kwakho bese ubhala engqondweni ukuthi babanqobe kanjani," kusho uHaugen. Cabanga ngezingxenye zomjaho lapho ungadonsa kanzima khona — i-ahem, imayela lama-20 — bese uzibuze, "Yini engingadinga ukuyizwa ngaleso sikhathi?" (Okuhlobene: Ukubaluleka kwe- * Ngokwengqondo * Ukuqeqeshelwa iMarathon)

"Lokho kungakukhomba ukuthi udinga isitatimende esikhuthazayo, njengokuthi 'Nginamandla, ngingakwenza lokhu' noma okuthile okukusiza ukuthi wamukele ukungakhululeki, njengokuthi "lokhu kuvamile kule ngxenye yomjaho, wonke umuntu uzizwa ngale ndlela. okwamanje,” kusho uHaugen.

Ngemuva kwalokho, qiniseka ukuthi imantra yakho ixhumene nothando nenjongo yakho, kusho uCauthen. "Thola umuzwa ofuna ukuwamukela ngaphakathi kwesizinda sakho sokusebenza bese uthuthukisa amagama aletha leyo mpendulo engokomzwelo," esho. Yisho ngokuzwakalayo, ibhale phansi, uyilalele, uyiphile. "Udinga ukukholelwa kumantra futhi uxhume kuyo ukuze uzuze kahle." (Okuhlobene: Ungazindla Njani NgeMala Ubuhlalu Ngokuzijwayeza Okucabangayo)

Ngaso sonke isikhathi osichitha ezinyaweni zakho ngenkathi usebenza, uchitha imali eningi kakhulu ekhanda lakho. Ukuqeqeshwa kwengqondo akufanele kube yinto engafanele. Futhi uma ukukhetha — nokukhuluma ngomlomo — amagama ambalwa kungakusiza ekukhuthazeni noma kwenze ukuthi izwakale ilula kancane (noma ngabe kungumphumela nje we-placebo), ngubani ongeke akuthathe lokho kukhulisa?

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