Ukuzindla Ngokukhulelwa: Izinzuzo Zokucabanga

-Delile

• Kuyini Ukuzindla?
• Ziyini Izinzuzo?
• Kuthiwani NgeYoga?
• Ngingakuprakthiza Kanjani Ukuzindla?
• Zama i-Headspace
• Zama Ukuzindla Oku-inthanethi Okuqondiswayo
• Funda Ngokuzindla
• Amathiphu okukhulelwa okunempilo nenjabulo

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Iningi labomama abazochitha isikhathi esiningi bekhathazeka ngengane yabo ekhulayo. Kepha khumbula, kubaluleke kakhulu ezinyangeni eziyisishiyagalolunye ezilandelayo ukuvumelana nezinkomba zomunye umuntu: okwakho.

Mhlawumbe ukhathele ngokweqile. Noma womile. Noma ulambile. Mhlawumbe wena nengane yakho ekhulayo nidinga isikhathi esithile sokuthula ukuxhumana.

Udokotela wakho noma umbelethisi angathi, "Lalela umzimba wakho." Kepha kwabaningi bethu, lokho kulandelwa, "Kanjani?"

Ukuzindla kungakusiza ulalele izwi lakho, umzimba wakho, lokho kushaya kwenhliziyo okuncane - futhi kukusize uzizwe uvuselelekile futhi ugxile kakhudlwana.

Kuyini Ukuzindla?

Cabanga ngokuzindla njengesikhathi esithile sokuthula sokuphefumula nokuxhuma, wazi imicabango edlulayo, futhi usule ingqondo.

Abanye bathi ukuthola ukuthula kwangaphakathi, ukufunda ukuyekela, nokuxhumana nawe ngokuphefumula, nangokugxila kwengqondo.

Kwabanye bethu, kungaba lula njengokuphefumula okujulile, okungaphakathi nokuphuma etafuleni lokugezela emsebenzini njengoba uzama ukugxila kuwe, emzimbeni wakho nasenganeni. Noma, ungathatha ikilasi noma ubuyele endaweni yakho ekhethekile endlini ngemicamelo, umata, nokuthula okuphelele.

Ziyini Izinzuzo?

Ezinye izinzuzo zokwenza ukuzindla zifaka:

• ukulala okungcono
• ukuxhuma emzimbeni wakho oguqukayo
• ukukhathazeka / ukukhululeka kwengcindezi
• ukuba nokuthula
• ukungezwani okuncane
• ukulungiswa okuhle kwabasebenzi
• ingozi ephansi yokudangala kwangemva kokubeletha

Odokotela nososayensi bafundile izinzuzo zokuzindla ngabesifazane abakhulelwe futhi bakhombisile ukuthi kungasiza omama abazoba khona phakathi nokukhulelwa ikakhulukazi lapho bezalwa.

Omama abanezinga eliphakeme lokucindezeleka noma ukukhathazeka ngesikhathi sokukhulelwa banamathuba amaningi okuthi bahambise izingane zabo ngaphambi kokubeletha noma ezilinganisweni zokuzalwa eziphansi.

Imiphumela yokuzalwa efana naleyo iyinkinga enkulu yezempilo yomphakathi, ikakhulukazi e-United States. Lapha, amazinga kazwelonke okuzalwa ngaphambi kwesikhathi nokuzalwa okuphansi angamaphesenti ayi-13 nangu-8, ngokulandelana. Lokhu kuvele embikweni okhishwe ephephabhukwini iPsychology & Health.

Ukucindezeleka ngaphambi kokubeletha nakho kungaba nomthelela ekukhuleni kwengane. Ucwaningo lukhombisile ukuthi lungathinta nokukhula kwengqondo, ngokomzwelo nangokomzimba ebuntwaneni nasebuntwaneni. Zonke izizathu ezengeziwe zokukhama ngesikhathi esithile sokuzindla!

Kuthiwani NgeYoga?

Ucwaningo olutholakele ukuthi abesifazane abaqale umkhuba we-yoga kufaka phakathi ukuzindla kusenesikhathi sokukhulelwa kunciphise ukucindezeleka nokukhathazeka ngesikhathi abafika ngaso.

Abesifazane abenza i-yoga ecabangelayo ku-trimester yabo yesibili nabo babike ukwehliswa okukhulu kobuhlungu ngesikhathi sama-trimesters abo wesithathu.

Ngingakuprakthiza Kanjani Ukuzindla?

Noma ngabe ufuna ukukhulelwa, usanda kuthola ukuthi ukhona, noma ulungiselela lelo hlelo lokuzalwa, nazi ezinye izindlela zokuqalisa ngohlelo lokuzindla.

Zama i-Headspace

Lolu hlelo lwezinsuku eziyi-10 lwamahhala lokufunda izisekelo zokuzindla luyatholakala ku-headpace.com. I-Headspace ingenye yezinombolo ezikhulayo zezinhlelo zokusebenza ezifundisa ukuzivocavoca okuqondisiwe nokungavunyelwe kokuthi ungakusebenzisa kanjani ukucabanga emisebenzini yansuku zonke.

Indlela ye-10-imizuzu-ngosuku iyatholakala ngisho nasocingweni noma kuthebhulethi yakho. I-Headspace izibiza "ngobulungu bokuzivocavoca ingqondo yakho" futhi yadalwa ngu-Andy Puddicombe, isazi sokuzindla nokucabanga.

Vulela i-TED Talk kaPuddicombe, "Konke okudingekayo yimizuzu eyi-10 yokukhumbula." Uzofunda ukuthi sonke singakhumbula kanjani kakhulu, noma ngabe impilo iba matasa.

Okunye okutholakalayo yi “The Headspace Guide to… a Mindful Pregnancy,” ehlose ukusiza imibhangqwana ukuthi ibhekane nengcindezi yokukhulelwa nokubeletha. Kukuhamba wena nomlingani wakho ngezigaba zokukhulelwa, ukubeletha nokubeletha, nokuya ekhaya. Kubandakanya ukuzivocavoca ngesinyathelo ngesinyathelo.

Zama Ukuzindla Oku-inthanethi Okuqondiswayo

Uthisha wokuzindla uTara Brach unikeza amasampula wamahhala wokuzindla okuqondisiwe kuwebhusayithi yakhe. Isazi sokusebenza kwengqondo emtholampilo, uBrach naye ufunde ubuBuddha futhi usungule isikhungo sokuzindla eWashington, D.C.

Funda Ngokuzindla

Uma ukhetha ukufunda ngokuzindla ngaphambi kokuqala ukuzijwayeza, lezi zincwadi zingaba wusizo.

• "Indlela Engacabangi Ngokukhulelwa: Ukuzindla, I-Yoga, kanye Nokushicilela Omama Abalindelekile:" Izindatshana ezizokusiza ukukufundisa ukusondelana nengane, uzinakekele ngesikhathi sokukhulelwa, futhi wehlise ukwesaba kwakho ngokuzalwa nangokuba ngumzali.
• "Izizindlo Zokukhulelwa: Imikhuba Engama-36 Yamasonto Yokubopha Ingane Yakho Engakazalwa:" Kusukela ngesonto lesihlanu lokukhulelwa, le ncwadi ilandelela izinyathelo zakho futhi inikeze umhlahlandlela. Ifaka i-CD elalelwayo equkethe ukuzindla okuqondiswe imizuzu engu-20 ngomculo opholile.

Amathiphu okukhulelwa okunempilo nenjabulo