An sabunta ta ƙarshe a kan Agusta 4, 2023 ta Roger Kaufman
Abubuwan Al'ajabi na Tunani: Yadda Yake Gina Kwakwalwa
Kamar tunani yana sake gina kwakwalwa - tunani yana da tabbataccen matsayi a cikin al'adu da addinai da yawa na dubban shekaru.
A yau, wannan al'ada kuma an kafa shi a cikin al'ummomin Yamma a matsayin muhimmin sashi na kula da lafiyar mutum da kula da damuwa.
Amma menene ainihin yake faruwa a cikin kwakwalwarmu sa’ad da muka yi bimbini? Yadda yake aiki Yin zuzzurfan tunani akan tsari da aikin kwakwalwarmu? Bari mu bincika wannan tare.
Neuroscience ya sami ci gaba mai ban mamaki a cikin 'yan shekarun nan, yana ba mu zurfin fahimtar tasirin Yin zuzzurfan tunani akan kwakwalwa kunna.
Ta hanyar amfani da zamani hanyoyin hoto Kamar hoton maganadisu na maganadisu (MRI), masu bincike sun nuna cewa tunani zai iya canza tsarin kwakwalwa a zahiri - wani tsari da ake kira neuroplasticity.
Neuroplasticity da tunani | Yadda tunani ke sake gina kwakwalwa
Neuroplasticity yana nufin ikon kwakwalwa don canzawa akan lokaci canza rayuwa da sake tsarawa.
Kwakwalwa ba ta da ƙarfi, amma ta fi kama da tsoka mai ƙarfi, daidaitacce. Tare da kowa Kwarewa, kowace hujja da aka koya ko fasaha da aka aikata, muna siffata kuma mu canza kwakwalwarmu.
Zuzzurfan tunani, musamman tunani-tushen tunani, ya bayyana don yin amfani da kuma inganta wannan neuroplasticity a wasu hanyoyi. Ba zai iya canza tsarin kwakwalwa kawai ba, har ma da aikinsa tasiri mai kyau.
Canje-canje a tsarin kwakwalwa | Yadda tunani ke sake gina kwakwalwa
Nazarin ya nuna cewa tunani na yau da kullum yana rage yawan launin toka zai iya karuwa a wasu yankuna na kwakwalwa.
Daya daga cikin wadannan yankuna shine prefrontal bawo, wanda ke da alhakin manyan ayyuka na fahimi kamar yanke shawara, warware matsalolin da ka'idojin motsin rai.
Ga masu zuzzurfan tunani na dogon lokaci, wannan yanki ya fi yawa kuma yafi karfi hanyar sadarwa.
Wani canji yana faruwa a cikin hippocampus, wani yanki na kwakwalwa wanda ke taka muhimmiyar rawa a ƙwaƙwalwar ajiya da koyo.
Bugu da ƙari, binciken ya sami karuwa a cikin launin toka a cikin mutanen da suke yin tunani akai-akai.
Canje-canje a cikin aikin kwakwalwa
Amma ba kawai tsarin ba, har ma aikin Tunani yana rinjayar kwakwalwa.
Nazarin ya nuna cewa tunani na iya rage aiki a cikin amygdala, yankin kwakwalwa da ke da alaƙa da martani mai ƙarfi.
Wannan zai iya bayyana dalilin da yasa tunani ke taimakawa kawar da damuwa da haɓaka daidaituwar motsin rai.
Bugu da ƙari, tunani yana bayyana don ƙarfafa haɗin kai tsakanin yankuna daban-daban na kwakwalwa, yana haifar da ingantawa iyawar fahimta da kuma ƙara hankali.
Shin kun gaji da yawo akai-akai? Yadda tunani ke sake gina kwakwalwa
Inspiration: Zurfafawa da bambance-bambancen tasirin tunani a kan kwakwalwarmu na iya ba da zurfafa tunani don saita mu kan tafarkin Tunani kuma na sani.
Fahimtar cewa muna da ikon canza tsari da aikin kwakwalwarmu yana da ban sha'awa da gaske.
Amfanin motsin rai: zama mai hankali da ji dadi, abin da mutane da yawa ke so.
Kwakwalwar ɗan adam ita ce injin da ya fi rikitarwa a duniya 🙂
kuma mafi girman yankin da ba a gano ba a duniya yana tsakanin kunnuwanmu biyu 🙂
Yadda tunani ke gyara kwakwalwa
Sau da yawa namu ne tunani ba a cikin abin da muke yi ba - ko kuma mun makale a cikin karkatar da hankali, ba za mu iya kashe ko da muna so.
Yin zuzzurfan tunani yana taimakawa wajen samun kwanciyar hankali, kwantar da hankali da kasancewa a nan da yanzu Yanzu don rayuwa - ko da nace!
Domin yin tunani akai-akai yana canza kwakwalwa, a cewar masanin ilimin halayyar dan adam kuma mai binciken kwakwalwa Dr. Britta Hölzel ta gano hakan.
Wannan ya sa ya fi sauƙi don jimre wa damuwa, damuwa, rashin damuwa har ma da ciwo Menschen zama mai tausayi.
Dr Britta Hölzel “Bimbini yana taimaka mana farin ciki da kuma rayuwa mai gamsarwa”, wanda masanin ilimin halayyar dan adam Dr. Britta Hölzel yana da gamsarwa.
A wata tafiya zuwa Indiya bayan kammala karatun sakandare, ta gano yoga da tunani don kansu; tun daga nan batun bai bar ta ba.
Ta yi zuzzurfan tunani kullum kuma, a matsayinta na masanin kimiyya, ta bincika yadda Yin zuzzurfan tunani akan kwakwalwar ɗan adam abubuwa.
Manufar ku: cire tunani daga cikin turare da kusurwar esoteric kuma a kimiyyance tabbatar da ingantaccen tasirin tare da tabbataccen shaida.
Britta Hölzel tana zaune a Munich kuma tana da "Cibiyar don hankali" qaddamar.
Hanyoyin haɗi:
Rage Damuwa-Tsakanin Hankali MBSR shiri ne na sarrafa damuwa da aka yi bincike a kimiyance wanda masanin ilimin halitta Jon Kabat-Zinn ya haɓaka a cikin 1970s.
Gagarawar tana nufin Rage Matsi na tushen Hankali rage damuwa.
Gidan yanar gizon kungiyar MBSR-MBCT yana ba da bayani game da ra'ayi kuma yana ba da damar neman kwasa-kwasan da ƙwararrun malamai. http://www.mbsr-verband.de
Hankali a makaranta Vera Kaltwasser malami ce a makarantar sakandare a Frankfurt kuma mai ba da horo ga QiGong da tushen Tunani. danniya Ragewa (MBSR).
Ta haɓaka ra'ayi wanda za'a iya haɗa motsa jiki na hankali cikin rayuwar makaranta ta yau da kullun.
Ana iya samun bayanai game da wannan da ƙarin hanyoyin haɗin gwiwa a shafinsu na gida. http://www.vera-kaltwasser.de
Hankali a Munich Cibiyar Tunatarwa ita ce hanyar sadarwa ta sanannun masu koyar da hankali da kuma ba da darussa a Munich da kewayen yankin don haɓaka tunani da tausayi a rayuwar yau da kullun. http://www.center-for-mindfulness.de
Yin zuzzurfan tunani da canji: 10 motsin zuciyar da ke tare da hanyar ku
Tafiya zuwa duniyar zuzzurfan tunani ba ta wuce aikin kawai ba, tafiya ce ta gano naka Motsin rai, kai da kuma iyawar kwakwalwar mutum marar iyaka.
Wannan tafarki na canji na ciki sau da yawa ana danganta shi da nau'ikan motsin rai da hangen nesa waɗanda ke da matuƙar siffata fahimtarmu da gogewar kanmu da duniyar da ke kewaye da mu. canza iya.
A cikin wannan sakon, muna bincika motsin zuciyarmu guda goma waɗanda zasu iya raka ku a kan tafiya ta tunani da kuma ƙara fahimtar zurfin haɗin kai tsakanin tunani da canji.
- Ƙaddamar da kai: Fahimtar cewa kun kasance ta hanyar Yin zuzzurfan tunani yana aiki zai iya rinjayar tsari da aikin kwakwalwar ku, yana ƙarfafa tunanin ku na yanke shawara da kuma iko.
- shiru: Yin zuzzurfan tunani zai iya taimaka muku cimma jiha kwanciyar hankali kuma don samun nutsuwa, wanda ke sa ku ƙara juriya ga damuwa da ƙalubale.
- hankali: Ayyukan tunani yana inganta tunani - ikon kasancewa da faɗakarwa a halin yanzu. Wannan zai iya taimaka muku, naku Leben don zama mai hankali da cikawa.
- Sha'awa: Sanin game da sauye-sauyen jijiyoyi da za a iya haifar da zuzzurfan tunani yana motsa sha'awa da sha'awar wannan tsohuwar al'ada.
- Hakuri: Yin zuzzurfan tunani tsari ne kuma canje-canje a cikin kwakwalwa ba sa faruwa cikin dare ɗaya. Aiki yana koya muku haƙuri da juriya.
- Fata: Ƙarfin kwakwalwa don neuroplasticity - don canzawa da daidaitawa - yana ba da bege. Ba ya makara don yin canje-canje masu kyau a rayuwar ku da tunanin ku.
- Gamsuwa: Bayan lokaci, yin bimbini na yau da kullun na iya haifar da ƙarin jin daɗin jin daɗi da jin daɗi.
- Abin sha'awa: Ƙarfin kwakwalwar ɗan adam don canzawa da girma ta hanyar ayyuka kamar tunani shine tushen abin sha'awa da ban mamaki.
- Hankali: Ta hanyar yin zuzzurfan tunani za ku iya samun zurfafa fahimtar kanku da tsarin tunanin ku. Wannan yana ba ku damar gano halaye masu hanawa da yin canje-canje masu kyau.
- godiya: Kyakkyawan tasirin tunani akan kwakwalwa da jin daɗin rayuwa na iya kawo zurfin jin daɗin godiya ga wannan aiki mai sauƙi amma mai ƙarfi.
FAQ: Tambayoyi akai-akai game da tunani da canjin kwakwalwa
Har yaushe zan yi bimbini kowace rana don ganin fa'idodin?
Amsar na iya bambanta daga mutum zuwa mutum, amma yawancin bincike sun nuna cewa kawai minti 15-20 na tunani na yau da kullum na iya samun sakamako mai kyau. Abin da ke da mahimmanci shi ne na yau da kullum na aiki.
Wane irin tunani ne ya fi dacewa don canza tsarin kwakwalwa?
Akwai nau'ikan zuzzurfan tunani daban-daban, gami da tunani mai zurfi, tunani mai zurfi, tunani mai shiryarwa, da sauransu. Babu wata hanya ta "mafi kyau", kamar yadda tasirin yin zuzzurfan tunani sau da yawa na mutum ne. Duk da haka, yawancin karatu suna nuna kyakkyawan sakamako na ayyukan tunani na tushen tunani akan kwakwalwa.
Yaya sauri zan iya tsammanin canje-canje a cikin kwakwalwa ta ta hanyar tunani?
Canje-canje a tsarin kwakwalwa ta hanyar tunani yawanci canje-canje ne na dogon lokaci kuma ba sa faruwa dare ɗaya. Duk da haka, wasu nazarin sun nuna cewa tasiri mai kyau akan aikin kwakwalwa na iya faruwa bayan wasu makonni na tunani na yau da kullum. Yana da mahimmanci a yi haƙuri kuma a mai da hankali kan tsari da aiki, ba sakamakon ba.
Menene alamun farko cewa tunani yana canza kwakwalwata?
Wannan na iya bambanta, amma wasu mutane suna ba da rahoton ingantaccen hankali da maida hankali, haɓaka daidaituwar motsin rai, rage damuwa da ingantaccen jin daɗi da gamsuwa azaman alamun farko.
Shin akwai haɗari ko rashin amfani ga yin amfani da tunani don canza kwakwalwar ku?
Gabaɗaya ana ɗaukar yin zuzzurfan tunani mai lafiya da fa'ida. Koyaya, yana da mahimmanci cewa mutanen da ke da wasu cututtukan tabin hankali, irin su PTSD ko baƙin ciki mai tsanani, tuntuɓi likitansu ko mai ilimin hanyoyin kwantar da hankali kafin fara aikin tunani. A wasu lokuta, zuzzurfan tunani na iya haifar da motsin zuciyarmu ko tunani mai wuyar gaske, kuma waɗannan mutane na iya son yin zuzzurfan tunani a ƙarƙashin jagorancin ƙwararru.
Ƙarshe - Yadda tunani ke sake gina kwakwalwa
Yana da ban sha'awa yadda hakan yake babba Ayyukan zuzzurfan tunani na iya yin tasiri mai zurfi akan fahimtar mu na zamani game da ƙwaƙwalwa.
Kimiyya ta fara ganowa da fahimtar yawancin tasirin tunani.
Duk da haka, abin da ya riga ya bayyana shi ne cewa ta hanyar tunani na yau da kullum ba za mu iya inganta lafiyar mu kawai ba, amma kuma a zahiri canza tsari da aikin kwakwalwarmu.
Yin zuzzurfan tunani yana ba da hanya mai ƙarfi don haɓaka tunaninmu da… lafiyar jiki don yin tasiri mai kyau.
To me zai hana yanzu heute fara aiki? Kwakwalwarka zata gode maka.
