Mindfulness, al'ada al'ada a Gabas, an samu shahararren shahara a yammacin bangarori daban-daban na ruhaniya da na ruhaniya. Kimiyya tana nuna mana cewa tunani na tunani yana iya rinjayar aikin mu na jiki, tunani da kuma tunani. A nan mun gano dalilin da yasa yawancin mutane ke yin tunani da kuma yadda fasaha zasu iya taimaka maka wajen samun wannan fasaha.
Bayan karatun wannan labarin, ku ma, za ku iya shiga cikin al'umma mai girma na 'yan makaranta,' yan wasa, 'yan kasuwa, masana kimiyya da sauransu wadanda ke inganta kansu ta hanyar yin tunani.
Mainstreaming Mindfulness
Shaidun shaida suna ci gaba da tallafawa da'awar cewa yin tunani yana da tasirin gaske akan kwakwalwa da jiki. Alal misali, binciken ya nuna cewa yin amfani da tunani na yau da kullum zai iya haifar da canje-canje a cikin ƙwayar launin toka a cikin kwakwalwar mu da kuma sauran sassan kwakwalwarmu. Wannan yana da nasaba da filastan ƙwayar mu na kwakwalwa.
Wani binciken da masana binciken da aka haɗaka Harvard daga Masallacin Massachusetts General sun nuna cewa bayan makonni takwas na yin nazari, yawan kwayoyin launin fata ya karu a hagu na hagu na mawallafi na labaran. Wannan ɓangaren kwakwalwarmu yana hade da ilmantarwa da ƙwaƙwalwar ajiya. Bugu da ƙari, yankunan da ke haɗaka da tausayi, fahimtar kai da gabatarwa da karuwanci ya karu, yayin da wuraren da kwakwalwa ta kwakwalwa suka rage girman.
Wasu nazarin kuma sun nuna cewa tunani na iya taimakawa wajen bayyanar cututtuka na jiki, ciki har da cutar hawan jini da ciwo mai tsanani, kuma zai iya inganta tsarin mu na rigakafi, da kuma taimakawa ga lafiyar mu. Duk da haka, dole ne a bincikar inganci na tunani da kyau. A wannan shekara, wata kasida da RAND Corporation ta wallafa ta sauƙaƙe ta nazarin al'amuran sarrafawa 38 da aka yi amfani da su a hankali don magance ciwo na kullum.
Sakamakon su ya nuna cewa ana buƙatar ƙarin shaidar kafin a iya yin wani ƙaddara mai karfi game da ingancin waɗannan ayyukan.
Dan Harris, tsohuwar ABC News, Nightline , da Shirye-shiryen Safiya na Morning Morning America , ya fara tunaninsa bayan da ya fuskanci tashin hankali a TV a 2004. Ya ji yana da kira mai tasowa don canza yanayin da ba shi da kyau alamu. Yin nazarin tunani a cikin shekaru goma yanzu, Harris ya yi imanin cewa duk da cewa wannan aikin ba wani abu ba ne, zai iya sa ka farin ciki da kuma ci nasara.
Ya kuma gaskanta cewa wasu za a iya kawar da su ta hanyar yin tunani game da wasu kalmomi na ruhaniya da ake amfani da ita lokacin da suke gabatar da waɗannan fasahohin. Harris yana jin cewa idan aka gabatar da tunani a hankali a cikin hanyar da ta fi dacewa, zai iya kira ga masu sauraro. Ya yanke shawarar bayar da sabon hanyar magana game da tunani wanda yayi magana da tunani maras hankali (wanda ya saba da ta hanyar tafiya tare da tunani).
Ayyukan Nunawa ga Zuciya Cynical
Ƙin fahimtar hanyoyin da ke tattare da tunani na karuwa, da kuma kimiyya za a iya amfani da shi a yanzu don inganta tunani a cikin wani sabon hanyar. Babban bangare na shaidar kimiyya da ke tabbatar da hankali yana taimaka wa yaduwar aikin.
Dan Harris ya kwatanta kwarewarsa tare da tunani a cikin littafin 10% Happier , mai jarida mafi kyawun New York Times. A cikin littafi, Dan yayi ikirarin cewa minti 5 zuwa 10 na aiki a rana zai isa ya fara lura da canje-canje a yadda kake aiki da rayuwa. Littafin ya yanzu ya zama hanyar yanar gizo. Bayar da darussan yau da kullum da kuma yin nazarin tunani, an tsara shi ne don taimakawa mutane su zama mafi kyawun da kuma mayar da hankali.
Kwanan 10% Ayyukan Fusho yana samuwa a layi da kuma na'urorin iOS. Za a iya taƙaita hanyoyi masu amfani da kashi 10 cikin 100 na farin ciki da tambayoyin da suka yi amfani da su wajen saduwa da su: "Abin sha'awa ga tunani, amma rashin lafiyan woo-woo?" A wasu kalmomi, ƙungiyar 10% Happier tana aiki a kan ƙasa. tafarkin da za a iya amfani dasu wajen koyar da mutane yadda za'a yi tunani.
Abin da ke bambanta 10% Abin farin ciki daga masu fafatawa shine cewa shirin yanar gizo yana amfani da harshen yau da kullum yawancin mutane zasu iya fahimta. An yi fim a cikin watan Afrilu na shekarar 2015, wanda ya hada da dan Harris da masanin ilimin tunani mai suna Joseph Goldstein, wanda shi ma ya kafa co-kafa kamfanin Insight Meditation Society. Masu amfani da sabis suna samun dama ga darussan bidiyo na yau da kullum da kuma yadda ake ji daɗin murya. Suna kuma iya yin tambayoyi ga kocin mai tunani na sirri, abin da ya fi dacewa da wannan shirin. Za'a iya ƙaddara makaɗaɗun darasi guda bakwai da ƙididdigar kyauta, kuma bayan haka ana samun sabis ɗin ta hanyar biyan kuɗi. Kamfanin yana shirin ƙarin ƙarin ƙwarewar karatu a nan gaba kuma yana ba da ɗakin ɗakunan karatu na kayan aiki daban-daban.
Sauran shafukan yanar-gizon masu amfani da shafukan yanar gizon sun hada da Spacepace, wanda ke da fiye da miliyan 5, da Buddhify. Ya bambanta da sauran ayyukan da ke buƙatar ka zauna har yanzu, Buddhify za a iya amfani dashi. Wannan ƙwaƙwalwar ƙirar birane ne da yawancin zaɓuɓɓukan tunani, ciki har da ƙididdigar ga lokacin da kake tafiya, kawowa ko, ba shakka, rago.
Smartphone aikace-aikacen kwamfuta Make Mindfulness Training More Accessible
Kyakkyawar da kuma dacewa da koyarwarka yana da mahimmanci ga nasarar nasarar shirinka. Duk da haka, tare da buƙata buƙatar, akwai wasu matakan da suke da haɓaka. Saboda haka, yana da kyau don samun tsari mai kyau. Duk da haka, wasu shirye-shirye masu kyau suna iya samun kuɗin kuɗi.
Tun da aikace-aikacen kan layi ba dole ba ne ya dogara da mai gudanarwa, ana ganin su a matsayin mai karɓar farashi kuma mai sauƙi wanda zai iya samuwa ga yawan jama'a. Har ila yau, waɗannan shirye-shiryen suna miƙa a waje na ƙungiyar kuma ba sa buƙatar ku tafiya.
Da yake la'akari da maganin kwantar da hankalin da aka samo ta hanyar fasahar fasaha, ba abin mamaki ba ne cewa wadannan shirye-shiryen suna karuwa sosai a lafiyar hankali. Nazarin bincike a kan tasiri da ingancin irin waɗannan hanyoyin sun ba da tallafi. Alal misali, raguwa a cikin bayyanar cututtuka, damuwa da damuwa sun ruwaito har ma idan babu abokin fuska da fuska, idan dai an tsara wannan tsari tare da mutunci. Ana saran cewa za a gudanar da karin bincike a cikin ayyukan da aka ba da hankali ba tare da gudanarwa ba na gaggawa a nan gaba. Shafukan yanar gizo masu kula da yanar gizo suna nazari ne a cikin mahallin iyalan da ke tare da mutumin da ke da lahani. Sigrid Stjernswärd da Lars Hansson na Jami'ar Lund a Sweden kwanan nan sun fito da sakamakon binciken da suka hada da masu kulawa ta hanyar amfani da shirin ladabi ta yanar gizo. Sun nuna cewa bayan da aka shigar da shi, an samu cigaba mai mahimmanci a cikin matakan damuwa, kulawa da kulawa da tausayi.
'Yan wasa sune wani rukuni na mutane da ke amfani da horo daga tunani. Masana kimiyyar wasan kwaikwayo suna son yin amfani da tunani don ƙarfafawa da kuma kwantar da hankali, kazalika da gina karin bayanan tunanin mutum. Wasan wasan Tennis Novak Djokovic ya zama misali guda daya na zakara wanda ke amfani da tunani a hankali.
An tsara wasu aikace-aikacen tunani mai ban sha'awa musamman ga matasa. An yarda da cewa wannan tunani ne mai yiwuwa yara za a iya gabatar da su a farkon lokacin. Nazarin kan fasahar-gabatar da shakatawa ya nuna cewa zai iya ba da kwarewa. Alal misali, yara suna bayar da rahoton jin dadi da sanarwa bayan yin amfani da aikace-aikace kamar Breathe-based bincike, Ka yi tunanin, Yi tare da Sesame, aikace-aikacen kan layi na gidan Sesame Street na kayan aikin ilimi ga yara.
Hi-Tech Labyrinth Meditation a cikin ɗakin karatu
Matt Cook da Jennet Croft sun gwada wani nau'i na fasaha na tunani. Sun sanya Labyrin na Labarin Sparq a cikin ɗakin karatun jami'ar Jami'ar Norman ta Oklahoma. Sparq wani ɗawainiya ne mai ɗaukawa wanda ke aiki a layi na ƙasa. Cook da Croft sunyi amfani da fasaha na zamani don shigarwa na labyrinth kuma sun yi amfani da shi zuwa wani aiki na dindindin ta hanyar tafiya a cikin tsari marar kyau.
Da bambancen da suke shigarwa shi ne cewa yana ba da mai amfani damar. Akwai matakan allon nesa wanda ya ba da damar mai amfani don zaɓar abin da ya fi so, da la'akari da al'adu da abubuwan kirki. Abubuwan da ake samuwa sun haɗa da Indiya, 'yan ƙasar Amirka da kuma kayayyaki na Turai. Mai amfani sannan kuma ya haɗa da labyrinth wanda aka tsara ta amfani da hasken kwaikwayo na wasan kwaikwayo. Duk wanda ke amfani da shigarwar yana ƙarfafawa don bincika bayanin mutum. Aikatawa zai iya kasancewa ta hanyar tafiya a cikin layi, kallon tunani, yin yoga ko wasu nau'i na hankalin tunani.
Tare da Sparq, masu bincike sun so su ba da wata matsala ga tsarin kwamfuta na ɗakin karatu na zamani. Cook shine masana'antun masana kimiyya masu tasowa, kuma yana jaddada cewa wannan fasaha zai iya taimakawa wajen rage gajiya, damuwa da tunanin mutum da damuwa wanda yakan haifar da dogon lokaci na nazarin da zaune a kwamfutar. Ƙarƙashin Sparq, wanda ya haɗa da tsarin da yake juyawa ta iPad, ya karbi karɓa sosai.
Kashi sittin da biyar na masu amfani sun ruwaito cewa kwarewarsu ya bar su ya fi annashuwa da rashin jin dadi. Saboda haka, marubuta sun bayar da shawarar cewa tunani mai zurfi zai iya amfani da masu amfani da ɗakunan karatu. Irin wannan matsala na labyrinth iri-iri kamar yadda aka yi a Makarantar Massachusetts Amherst. Ya nuna cewa masu tafiya a cikin motsa jiki suna da ƙananan jini da kuma karfin jini idan aka kwatanta da sarrafawa, wanda ke tallafawa amfanin wannan aikin tunani ta hanyar amfani da fasaha.
> Sources:
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> Kifi J, Brimson J, Lynch S. Ƙa'idodin Mindfulness Shirin da Fasaha Ba tare da Gudanarwa ba: Abin da Neman Bincike yake Nemi kuma Menene Sakamakon Gudura? . Mindfulness , 2016: 1011 - 1023.
> Hilton, L., Hempel, S., Ewing, BA et al. Mudgewar Zuciya don Bikin Bazara: Bincike na Gida da Meta-Analysis . Annals of Medicine Behavioral, 2017; 51: 199. Doi: 10.1007 / s12160-016-9844-2
> Hölzel B, Carmody J, Lazar S, et al. Ayyukan tunani suna haifar da ƙarawa a cikin ƙwararren ƙwararren ƙwaƙwalwar kwakwalwa. Binciken Mashahuri: Neuroimaging , 2011; 191: 36-43.
> Rist B, Dip G, Pearce A. Ƙarfin Ƙarfafawa ga Brain: Yin Amfani da Fasaha don Ba da Harkokin Mindfulness don Ƙarfafa Ƙarfin da Sakamako. Ƙarfin & Mahimmanci Journal, 2016; 38 (6): 81-88.
> Sequeira S, Black D, Slavich G. Mindfulness tunani da kuma tsarin rigakafi: nazari na ainihi na gwaji gwajin gwaji. Annals na New York Academy of Sciences , 2016; (1): 13-24.
> Stjenswärd, S, Hansson, L. Abubuwan da ke tattare da yanar gizo don nuna damuwa game da iyalan da suke rayuwa tare da rashin lafiyar mutum-watau bincike . Informatics for Health and Social Care, 2016; 42 (1).