Izindlela ezi-3 Zokuzikhuthaza Kuwe: Iseluleko Sabachwepheshe

Ngilunge ngokwanele.

Ngiyazamukela njengoba nginjalo.

Ngifanele uthando olufanayo engilunika abanye.

UDkt Albers:Ngabe ungafunda ukuzizwela noma ngabe unomgxeki wangaphakathi onokhahlo?

UDkt Germer : Ukuzwela kungafundwa yinoma ngubani, ngisho nalabo abangazange bathole uthando olwanele ebuntwaneni noma abazizwa bengakhululekile uma bezenzela okuhle bona.

Uhlelo lokuqeqeshwa kwe-Self-Compassion ngokwalo luhambo lokuhlangenwe nakho kwamaviki ayisishiyagalombili olubandakanya ukuzindla, izinkulumo, ukuzivocavoca kwamaqembu, izingxoxo nokwenza umkhuba wasekhaya. Umgomo akukhona ukuguqula wonke umuntu abe ngumzindli yize abanye abantu bekhulisa ukuthanda ukuzindla ngesikhathi sohlelo lweMSC. Sifundisa ikakhulu abantu ukuthi babone lapho behlupheka futhi baphendule ngomusa empilweni yansuku zonke. Lokho kungasho ukuphuza inkomishi yetiye noma ukuphulula inja lapho sihlukunyezwa ngokomzwelo, kunokuba sizikhuze egumbini elimnyama bese sizishaya ngokwengqondo.

Ucwaningo lukhombisa ngokusobala ukuthi ukuzizwela kuhlobene nenhlalakahle engokomzwelo, ukukhathazeka okuphansi nokudangala, ukugcinwa kwemikhuba enempilo njengokudla nokuvivinya umzimba, kanye nobudlelwano bomuntu siqu obenelisa kakhulu. Ukuzwela kuzinikeza amandla nokuqina ngokomzwelo, kusivumele ukuba samukele ukushiyeka kwethu, sizithethelele, sizikhuthaze ngomusa, sinakekele abanye, futhi sibe ngabantu ngokuphelele.

UDkt Albers:Ungasinika yini amathiphu okuqala ukuba nesihawu ngokwengeziwe kithina.

UDkt Germer :

1)Isinyathelo sokuqala ukwazi ukuthi siyahlupheka ngenkathi siyahlupheka. Lokho ukucabanga, futhi ukucabanga kuyisisekelo sobubele. Imvamisa silahlekile kakhulu ekuhlebeni lapho izinto zingahambi kahle ezimpilweni zethu ukuthi sazi nokuthi siyahlupheka!

2)Kuhlelo lweMSC, sifundisa ifayili le- Ikhefu Lokuzwela ukuze isetshenziswe empilweni yansuku zonke lapho izinto zingahambi kahle. Inemishwana emithathu ehambelana nezakhi ezi-3 zokuzizwela okukhulunywe ngazo ekuqaleni, kepha abantu bayakhuthazwa ukuthi basebenzise amagama abo kulezi zingxenye ezintathu.

Okokuqala sibeka isandla esisodwa noma ezimbili phezu kwenhliziyo, noma enye indawo emzimbeni eduduzayo, njengesikhumbuzo sokuba nomusa kithina. Ngemuva kwalokho sithi:

• Lesi yisikhathi sokuhlupheka (ukucabanga)
• Ukuhlupheka kuyingxenye yokuphila (ubuntu obuvamile)
• Kwangathi ngingaba nomusa kimi (ukuzenzela umusa)

Imvamisa isandla esisenhliziyweni sanele ukushintsha isimo sethu sengqondo, kepha umushwana ngamunye kungenzeka uqinise isimo sokuzwela.

3)Izincwadi engingazincoma ngokuzizwela yilezi:

UNeff, K (2011) Ukuzwela. ENew York: UWilliam Morrow.

UGermer, C. (2009). Indlela Eqondayo Yobuzwela Bakho . ENew York: IGuilford Press.

UGilbert, P. (2010). Ingqondo Enobubele. I-Oakland, CA: IHarbinger entsha

Incwadi enhle kunazo zonke engiyaziyo ngozwela yi-ebook yamahhala ehlelwe nguTania Singer noMatthias Bolz: Signer, T. Bolz, M (2013). Ububele: Ukuletha umkhuba nesayensi. ILeipzig, eJalimane: Isikhungo iMax-Planck. Ukulanda kwamahhala: ku-http: //www.compassion-training.org

Siyabonga kuDkt. Germer ngokusifundisa ukuthi singaqala kanjani ukuba nomusa kithina uqobo! Vakashela iwebhusayithi yakhe noma vakashela okunye kokuqeqeshwa kwakhe ku: http://www.mindfulselfcompassion.org/

UDkt. Susan Albers ungudokotela wezengqondo eCleveland Clinic futhi ungumbhali wezincwadi ezi-6 ezikhuluma ngokudla okunomqondo, ukwehlisa isisindo somzimba nokunethezeka kokudla kubandakanya i-Eating Mindfully and 50 Ways to Soothe Yourself Without Food. Incwadi yakhe entsha ethi I-EatQ: Vula Amandla Wokulahlekelwa Isisindo Wobuhlakani Bemizwa. Uhlala evela kwiShape Magazine, Fitness, Cooking Light, e-US News nakuWorld Report, kwiNew York Times kanti useke wavela nakuDkt Oz Show. www.eatq.com

U-DOWNLOADER MAHHALA : Izindlela ezingama-25 Zokujabulela Ukudla Kweholide Ngaphandle Kokudla ngokweqile nguSusan Albers PsyD http://eatq.com/thankyou/