Uchapupu hunomanikidzira: kufungisisa kunogona kuporesa kwete mweya chete, asiwo muviri wedu. Inokubvumira kurwisa kudzoka kwekuora mwoyo, kushungurudzika uye migumisiro yayo kune hutano hwedu. Zvakatora makumi emakore kuti nhau idzi kubva kuUS dzipararire pasirese uye kuwana vatsigiri muGermany, Belgium, Great Britain, France…
Kufungisisa kwakashandiswa zvinobudirira mune mamwe masangano ekurapa eEurope, kunyangwe nyanzvi dzakawanda dzichiri kunetseka nazvo, uye mune dzimwe nyika - semuenzaniso, muRussia - zvishoma zvinozivikanwa nezve mikana yayo yekurapa. Kufungisisa kwe "kuporeswa" kwakaratidza kushanda kwayo makore makumi matatu apfuura, apo nyanzvi yezvinyorwa zvezvinhu zvipenyu Jon Kabat-Zinn yakagadzira nhevedzano yezviitwa zvaisanganisira kufema zvakanyanya uye nzira dzekuisa pfungwa pachinangwa che "kurangarira-kwakavakirwa kuderedza kushushikana."
Nhasi, nyanzvi munyaya dzekurapa kwepfungwa dzinowedzera kune izvi zviitwa basa rekuziva mamiriro ekuora mwoyo (pfungwa dzinoramba dzakasuruvara, kuderera kwekuzviremekedza), pamwe nekudzidzira zvishoma nezvishoma kutonga pamusoro pemaitiro aya epfungwa: kuzorora, kubvuma kusingarangariri mirangariro yomunhu uye kuona kuti “kushambira kwazvinoita semakore ari mudenga” sei. Nezvemikana iyo nzira iyi inogona kuvhura, takataura nemunyori wayo.
Jon Kabat-Zinn inyanzvi yezvinhu zvipenyu uye purofesa wemishonga paYunivhesiti yeMassachusetts (USA). Muna 1979, akanga ari pamberi pe "mushonga wemweya", wekutanga kupa mazano ekushandiswa kwekufungisisa kwezvinangwa zvekurapa.
Psychology: Wakawana sei zano rekushandisa nzira dzekufungisisa dzechiBuddha kubata nekushushikana?
Nezvo
- John Kabat-Zinn, Kwese Kwaunoenda, Watove Uripo, Transpersonal Institute Press, 2000.
John Kabat-Zinn: Pamwe pfungwa iyi yakamuka sekuedza ndisingazivi kuyananisa vabereki vangu. Baba vangu vaiva nyanzvi yezvipenyu ine mukurumbira, uye amai vangu vaiva nyanzvi yemifananidzo inoshingaira asi isingazivikanwi. Mirangariro yavo yenyika yakanga yakasiyana zvikuru, uye ikoku kazhinji kazhinji kwakavadzivisa kuwana mutauro wavose. Kunyange semwana, ndakaona kuti maonero enyika emumwe nomumwe wedu haana kukwana nenzira yawo. Zvese izvi zvakazondimanikidza kuti ndibvunze mibvunzo nezve chimiro chekuziva kwedu, nezve maziviro atinoita zvese zvese zviripo. Apa ndipo pakatanga kufarira sainzi. Mumakore angu ari mudzidzi, ndaipinda mutsika dzechiBuddha dzeZen, yoga, martial arts. Uye chishuvo changu chekubatanidza maitiro aya nesainzi chakave chakasimba uye chakasimba. Pandakapedza PhD yangu mune molecular biology, ndakafunga kupa hupenyu hwangu kuchirongwa changu: kubatanidza kufungisisa kwechiBuddha - pasina chikamu chechitendero - mukuita zvekurapa. Chishuvo changu chaiva chokugadzira chirongwa chokurapa chaizodzorwa nesayenzi uye nouzivi hunogamuchirwa nomunhu wose.
Uye wakazviita sei?
Pandakatanga chirongwa changu, ndaiva Ph.D. mune biology, ine PhD kubva kune yakakurumbira Massachusetts Institute of Technology, uye basa rakabudirira mukurapa. Zvaiva zvakakwana kuti ndiwane chiedza chegirini. Pazvakazoonekwa kuti chirongwa changu chaishanda, ndakawana rutsigiro rwakakura. Saka iyo XNUMX-vhiki yeMeditation-Based Stress Reduction (MBSR) chirongwa chakazvarwa. Mumwe nemumwe anotora chikamu anopihwa musangano wevhiki nevhiki weboka uye awa imwe pazuva yekudzidzira kurekodha odhiyo yekumba. Zvishoma nezvishoma, takatanga kushandisa chirongwa chedu mukurapa kunetseka, phobias, kupindwa muropa, kushushikana ...
Ndeupi rudzi rwekufungisisa rwaunoshandisa muzvirongwa zvako?
Isu tinoshandisa akasiyana maitiro ekufungisisa - ese echinyakare maekisesaizi zvinoenderana neimwe nzira, uye mamwe emahara matekiniki. Asi zvose zvinobva pakukura kwekuziva kwechokwadi. Rudzi urwu rwekutarisisa rwuri pamwoyo wekufungisisa kweBuddha. Muchidimbu, ndinogona kuratidza iyi nyika seyekuchinjisa kutarisisa kunguva yazvino - pasina chero kuzviongorora kana chokwadi. Ichi chinzvimbo chinogadzira ivhu rakaorera rerunyararo rwepfungwa, rugare rwepfungwa, rwetsitsi nerudo. Tinovimba kuti nokudzidzisa vanhu nzira yokufungisisa, tinochengeta mweya wenzira yechiBuddha, dharma, asi panguva imwe cheteyo tinotaura mumutauro wenyika uyo munhu wose anogona kunzwisisa. Isu tinopa vatori vechikamu maekisesaizi akasiyana. Nekuongorora kwepfungwa kwemuviri (kuongorora muviri), munhu, akarara pasi, anotarisa manzwiro muchikamu chimwe nechimwe chayo. Mukugara kufungisisa, kutarisa kunonangana kune zvakasiyana zvinhu: kufema, manzwi, pfungwa, mifananidzo yepfungwa. Isu tinewo muitiro wekusava nehanya kwakasununguka, kunonziwo "kuvapo pachena" kana "kunyarara mupfungwa." Yakatanga kutaurwa nemuzivi wemuIndia Jiddu Krishnamurti. Pakudzidziswa kwedu, unogona kudzidza kufamba uchiziva - kufamba uye kuita yoga - uye nekuziva kudya. Maitiro akasununguka anotibatsira kudzidza kubatanidza maonero akazaruka uye asina kutonga echokwadi panguva ipi neipi yehupenyu hwezuva nezuva: patinokurukura nevana nemhuri, patinotenga, kuchenesa imba, kutamba mitambo. Kana tikasarega kutaura kwedu kwemukati kuchitikanganisa, tinoramba takangwarira nezvese zvatinoita uye zvatinosangana nazvo. Pakupedzisira, hupenyu pachahwo hunova tsika yekufungisisa. Chinhu chikuru ndechekuti usapotsa miniti imwe yekuvapo kwako, kugara uchinzwa zviripo, izvo chaizvo "pano uye zvino".
Ndezvipi zvirwere zvinogona kubatsira nekufungisisa?
Rondedzero yezvirwere zvakadaro iri kukura nguva dzose. Asi zvakakoshawo kuti chii chaizvo chatinoreva nekurapa. Tinoporeswa here kana tikadzoreredza chimiro chemuviri chimwe chete sezvachaive chisati charwara kana kukuvara? Kana kuti patinodzidza kugamuchira mamiriro acho ezvinhu sezvaari, uye, pasinei nezvinetso, torarama nawo nenyaradzo huru? Kuporesa mupfungwa yekutanga hakusi nguva dzose kunogoneka kunyange nemitoo yemazuva ano yemishonga yemazuva ano. Asi tinogona kutora nzira yechipiri yekuporesa chero nguva isu tiri vapenyu. Izvi ndizvo izvo varwere vanodzidza kubva pane zvakaitika pavanodzidzira chirongwa chedu kana mamwe maitiro ekuziva-akavakirwa pakurapa uye epfungwa. Isu tinobatanidzwa mune izvo zvinonzi mushonga unoshanda, unokurudzira murwere kuti azvimirire kutanga nzira yekugara zvakanaka uye hutano, achivimba nekugona kwemuviri kuzvitonga. Kudzidzira kufungisisa chinhu chinobatsira pakurapa kwemazuva ano.
Kufungisisa Kwekuziva muRussia
"Nzira yaJohn Kabat-Zinn inobva pakutsvakurudza kwakakosha kwesayenzi mumunda weurophysiology," inosimbisa Dmitry Shamenkov, PhD, mukuru wepurojekiti yekutsvakurudza "Conscious Health Management".
"Kutaura zvazviri, zvidzidzo izvi zvakabva pamabasa enyanzvi dzemuviri dzeRussia dzakadai saPavlov kana Sechenov. Vakaratidza kuti kugona kwemunhu kupesvedzera kushanda kwetsinga yake kunogona kukosha sei kuti awane hutano. Chishandiso chekutanga cheizvi, maererano neKabat-Zinn, ndiyo inonzi kuziva - kwemanzwiro edu, pfungwa, zviito - izvo zvinobvumira munhu kunzwa zviri nani uye muviri wake, unobatsira maitiro ekuzvitonga kwake. Kana iwe uchiziva hunyanzvi hwebasa rakadaro pakubata hutano hwako, kusanganisira kuburikidza nekuziva kuderedza kushushikana, kupora kuchaenda nekukurumidza. Mumakiriniki aya ekunze kwavanonzwisisa kukosha kweiyi nzira, zvinokwanisika kuwana mhedzisiro inoshamisa mukurapa kunyangwe zvirwere zvakaoma (neurological and cardiovascular, immunological disorders uye zvirwere zvemetabolism zvakadai sechirwere cheshuga mellitus). Nehurombo, nzira iyi haina kujairana nemushonga weRussia: nhasi ini ndoziva nezve purojekiti imwe chete yekugadzira nzvimbo yakadai yekudzikisa kushushikana muMoscow. "
Commentary naAndrei Konchalovsky
Kufungisisa mupfungwa dzangu ndicho chinhu chakanyanya kukosha, nekuti chikamu chenzira inoenda padanho repamusoro remweya remunhu. Nekufungisisa, iyo yakakosha pfungwa ndeye "concentration", kana iwe uchidzima zvishoma nezvishoma nyika yekunze kubva kwauri, pinda iyi yakakosha mamiriro. Asi hazvibviri kupinda mairi nokungogara nemaziso akavhara. Saka iwe unogona kugara kweawa kana maviri - uye uchiramba uchifunga: "Chii chandichaita gare gare, mangwana kana mugore?" Krishnamurti akataura nezvepfungwa dzekutaura. Uropi hwedu huri kutaura - hwakarongeka, hunogadzira dzimwe pfungwa nguva dzose. Kubvisa mufungo, nhamburiko huru yokungwarira inodiwa. Uyu ndiwo musimboti wekuzvidzora. Uye ndinochiva avo vanogona kuzviita. Nekuti handina kuzvigona ini pachangu - ndiri kusvetukira mukutaura kweupenzi kweuropi!
Muchokwadi, iwe unokurudzira nzira nyowani yechirwere uye murwere?
Hongu, mukurapa tinoisa pamberi pfungwa dzekutarisisa uye kutarisirwa, izvo zvinonyatsoenderana nemisimboti yeHippocrates. Yakanga iri mitemo iyi yetsika dzezvokurapa iyo yakaisa hwaro hwemishonga yemazuva ano. Asi munguva pfupi yapfuura, ivo vanowanzokanganwa, nokuti vanachiremba vanomanikidzwa kuona varwere vakawanda sezvinobvira mukati mezuva ravo rekushanda.
Iwe pachako wakamboona kubatsira kwekufungisisa here?
Avo chete vanozviita ivo pachavo vanogona kudzidzisa vamwe kufungisisa nekuziva. Kufungisisa kwakashandura hupenyu hwangu. Dai ndisina kutanga kufungisisa ndine 22, handizivi kana ndingadai ndiri mupenyu nhasi. Kufungisisa kwakandibatsira kusvika pakutsinhirana pakati pemativi akasiyana-siyana oupenyu hwangu nounhu, kwakandipa mhinduro kumubvunzo wokuti: “Chii chandingaunza kupasi? Ini hapana chandinoziva chiri nani pane kufungisisa kutibatsira kuti tizvizive zvizere panguva ino muhupenyu hwedu uye hukama - kunyangwe zvingave zvakaoma sei dzimwe nguva. Kuziva pachako kuri nyore, asi kwakaoma kuwana. Ibasa rakaoma, asi chii chimwe chatinoitirwa? Kusatora basa iri kunoreva kupotsa zvakadzama uye zvinofadza zvakanyanya muhupenyu hwedu. Zviri nyore kurasika mukuvakwa kwepfungwa dzako, kurasika muchishuwo chekuva nani kana kuve mune imwe nzvimbo - uye rega kuona kukosha kwenguva iripo.
Zvinoitika kuti kufungisisa inzira yehupenyu uye yakawanda yekudzivirira pane mushonga…
Kwete, handina kutaura netsaona kuti kuporesa kwekufungisisa kwakanyatso kuratidzwa - hazvigone kunzwisiswa sekurapa mune yekare pfungwa yezwi. Zvechokwadi, kufungisisa kune simba rekudzivirira: nekuzvidzidzisa kuti uteerere manzwiro ako, zviri nyore kunzwa kuti chimwe chinhu hachina kunaka mumuviri. Pamusoro pezvo, kufungisisa kunosimbisa immune system uye kunotipa kugona kuona zvizere nguva yega yehupenyu hwedu. Kusimba kwedu kwehutano hwemuviri nepfungwa, zviri nani kutsungirira kushushikana uye kuramba maitiro ezvirwere uye nekukurumidza kwatinopora. Kana ndichitaura nezve kufungisisa, ndinoreva kuvandudza hutano muhupenyu hwese, uye zvinangwa zvemunhu zvinoshanduka pamatanho ese ehupenyu…
Pane contraindications pakufungisisa?
Ini pachangu, ndingati kwete, asi vandinoshanda navo vanopa zano pamusoro pekufungisisa kana munhu akaora mwoyo zvakanyanya. Vanotenda kuti inogona kusimbisa imwe yenzira dzekuora mwoyo - "kutsenga" pfungwa dzakasuruvara. Mukuona kwangu, dambudziko guru nderokukurudzira. Kana isina simba, saka kufungisisa kwekufungisisa kwakaoma kudzidzira. Mushure mezvose, zvinoda shanduko yakakomba yemararamiro: munhu haafanire kungoisa parutivi nguva yekufungisisa maekisesaizi, asiwo kudzidzisa kuziva muhupenyu hwezuva nezuva.
Kana kufungisisa kuchinyatsobatsira, nei kusingashandiswi mukiriniki uye muchipatara maitiro?
Kufungisisa kunoshandiswa, uye kwakapararira kwazvo! Zvinopfuura zvipatara zve250 nemakiriniki pasi rose zvinopa mapurogiramu ekuderedza kushungurudzika kuburikidza nekufungisisa, uye nhamba iri kukura gore negore. Nzira dzekufungisisa-dzakavakirwa dziri kushandiswa zvakanyanya uye zvakanyanya munzvimbo zhinji dzeEurope. Vakashandiswa mukurapa kwemakore akawanda, uye munguva ichangopfuura nyanzvi dzepfungwa dzakafarirawo mazviri. Nhasi, nzira iyi inodzidziswa mumadhipatimendi ekurapa emayunivhesiti ane mukurumbira seStanford neHarvard. Uye ndine chokwadi ichi chingori mavambo.
* Tsvakurudzo yakatanga (kubvira 1979) uye inoenderera mberi nhasi nemasayendisiti paYunivhesiti yeMassachusetts Stress Reduction Clinic muU.SA (nhasi Center for Mindfulness in Medicine, Health Care and Society): www.umassmed.edu