Phefumla, Khuluma, Senze: i-Micro-Mindfulness Egxile Ezwi

Ngangingacabanga ukuthi ukucabangisisa kwakudingeka imizuzu engamashumi amabili ngaphandle kokuphazamiseka esihlathini. Impilo yangempela ayinikeli ngalokho - izixwayiso zesheduli zichitha izikhathi, izihloko ze-imeyili zanda, futhi ingqondo yami iyakhothela esikhaleni esilandelayo ngaphambi kokuthi lowo wamanje uphele. Ngokuhamba kwesikhathi ngathola iqiniso elithambile: ukucabangisisa kungafakwa ezikhathini ezincane. Umoya wokuphefumula ofushane kanye nesikhumbuzo esikhulunywayo ukuze ngizikhandle emthonjeni kuwusizo ukusetha kabusha ukugxila kwami ngaphandle kokuphazamisa usuku.

Lesi sihloko sichaza isayensi ngemuva kwe-micro-mindfulness, sichaze ukuthi kungani ukuxoxa ngokwami esikhathini esithile kusiza, futhi sibonisa ukuthi ungaqalisa kanjani lezi zimisa ezincane usebenzisa ukuphefumula kwakho, izinzwa zakho kanye nephimbo lakho.

Amandla e-Micro-Mindfulness

Ucwaningo lubonisa ukuthi noma izikhathi ezimfishane zokucabangisisa zincipisa ukucindezeleka, zicacise ukucaca futhi zakhulisa ukuzivikela. Omunye ucwaningo luthole ukuthi abasebenzi abema emndenini wezigaba ezimbili zokuphefumula kwezinga eliphezulu bezizwa bethule kakhulu kunabalingani babo abakhaliphe ngokushesha. Okunye ukuhlolwa kubonise ukuthi ukuma okukodwa kwemizuzwana ezintathu ngaphambi kokushintsha imisebenzi kwehlisa ukugula kwengqondo.

Ngalokho, ngokubeka ukucabangisisa njenge-micro kunokuba njengomjaho omude, siyenza ifanelekayo futhi itholakale kalula. Umisa ungenzeka phakathi kwe-imeyili, phakathi kwezinyawo zekhofi, noma ngesikhathi i-kettle iyaphosa amanzi. Izigaba ezisebenzayo ze-micro-mindfulness zifaka:

• Breath break: Ngefumula izikhathi ezimbili, uphume okwesibili.
  
• Sensory scan: Khetha izinwi ezintathu ezikuzungezile.
  
• Body reset: Wehla amakhowe ezicathulo, vimbela umlomo wakho.

Ngoba lezi zindlela azidingi ukucisha noma isikhundla esikhethekile, zifanele izinhlelo eziminyene.

Kungani Ukukhuluma Kuyakukwazi Ukubuyisa Emuva

Ukuzivalelisa ngeswi kungabonakala kuyinqaba ekuqaleni, kodwa i-cognitive psychology ibiza ukuthi lokho okubizwa ngokuthi i-self-regulatory speech iyindlela esezingeni eliphezulu yokubamba izinto. Lapho ukhuluma ngenhloso yakho (Ngikhona lapha, ngiphumula), izilimi nezinhlelo zokunyakaza zisebenza ndawonye, zandisa ukuxhumana phakathi kwengqondo nomzimba. Izikhombisi ezikhululiwe zinikeza:

• Ukucaca: Ukuguqula umcabango osheshayo ube ngamazwi acacile.
  
• Ukuqiqiza i-akhawunti: Ukuzwa kwakho ukusho kuwusizo kakhulu kunenkulumo ngaphakathi.
  
• Ukugxila: Isenzo sokwakha amagama sidonsa ukungabi namandla kwengqondo ekugxileni endaweni eyodwa.

Iningi labantu bethu selijwayele ukushintshana ngemicabango ngaphansi kokuphefumula kwethu okubizwa ngokuthi “izinkinobho zokhiye, isikhwama, ifoni” ngaphandle kokwazi ukuthi siyenza i-micro-mindfulness.

Ukuwakha Iziphakamiso Zokuzindla Kwakho

Awudingi amadivaysi—qala ngale nqubo ezihlanu:

1. Khetha isisho esishiyelwe - esifushane, esicace, esinamandla. Isibonelo: “Thatha umoya”, “Misa bese uphinde usethe.”
   
2. Faka umkhuba omncane - izimbali ezimbili zokuphefumula okujulukisa, noma i-sensory scan, noma ukukhulula emaqolo.
   
3. Phonsa phezulu kumkhuba osuke ukhona - thepha lesisho njalo lapho uvula i-inbox yakho noma ngangena emhlanganweni.
   
4. Qopha izibuyekezo - bhala inothi elisheshayo ekupheleni kwosuku mayelana ukucindezeleka noma amazinga okugxila.
   
5. Lungisa - lungisa isisho noma umkhuba ngokuya ngalokho okuzwa kahle futhi kusebenzayo.

Amathiphu Okuba Nezithelo Zomkhuba

• Qala kancane: Iminyaka emithathu ibalulekile; ukubekezela kuhlale kubalulekile kunamandla.
  
• Sebenzisa izikhumbuzo ezibonakalayo: I-sticky note enesisho sakho sokuthi isenzo sokuqala.
  
• Qasha abalingani: Yabelana ngale mikhuba nabangane noma osebenza nawe ukuze kube nokuzibophezela komphakathi.
  
• Gubha izinqobozincane: Umlando omncane othi “umsebenzi omuhle” uqinisekisa lo loop.
  
• Linganisa kalula: Umaki womlobi kuNotebook wakho ugcina intuthuko icace ngaphandle kokubeka wonke umsebenzi njengomsebenzi.

Amathuluzi Ezwi Angakusiza Ukubamba Imisebenzi Yakho

Uma i-micro-mindfulness isijwayele, ungaqaphela ezinye izikhathi lapho ukukhuluma ngokuzethembisa ngokuzwakalayo kulula kunokubhala—ikakhulukazi emisebenzini nezikhumbuzo ezisheshayo. Abaphathi bomsebenzi be-Voice-based abafana ne nxt bakuvumela ukuthi ulandele le micabango ukuze lezo zimvo zingabulawa, zibe zihlezelwe ngokuhleleka kamuva, ukuguqula ukungaba nengqondo kube nokuzola ngokuphefumula, ukuphawula nokuzola.

Ukuhlanganisa Konke Ndawonye

I-micro-mindfulness iyisifinyezo esijulile sezisekelo zokuqonda ngemizuzwana. Ngokuhlanganisa ukuphefumula, izinyathelo ezilula, nezivikelo ezakhulunywayo, ungazigcina usemhlabeni wamanje phakathi kokuqagela kwezinsuku. Qala ngolunye ukuvuma kulolu suku; vumela ubufakazi bokuthi ukuphila okucatshangelayo akutholakali kuphela ezihlahleni kodwa futhi ezikhathini phakathi kwezimpempe zakho zomoya olandelayo.