Practice Self-Compassion

Interconnected

Ukuthenga ngaphakathi nohlelo

Mayelana nalolu hlelo lokusebenza

Uhlelo Lokusebenza Lokuzizwela: Indlela Yakho Eya Enjabulweni, Ezolile, Nokuxhumana
Guqula impilo yakho ngohlelo lokusebenza lokuzijwayeza lokuzizwela, umngane wakho omethembayo wokuqaphela, ukuqina kwemizwelo, nokuzinakekela. Noma ngabe umusha ekucabangeni noma ufuna ukujulisa ukwenza kwakho, lolu hlelo lokusebenza luhlinzeka ngamathuluzi okukusiza wamukele impilo ngemfudumalo, ukuzethemba, kanye nokulinganisela.

Kuyini Ukuzicabangela Okunengqondo?
I-Mindful Self-Compassion (MSC) wumkhuba ofakazelwe ohlanganisa ukucabangela nokuzihawukela ukuze usize uthuthukise ubuhlobo obumnene, obusekela ngokwengeziwe nawe. Isekelwa ucwaningo, ikunika amandla okunciphisa ingcindezi, uzulazule emizweni enzima, futhi udale ukuxhumana okujulile nawe kanye nabanye.

Kungani Khetha Uhlelo Lokusebenza Lokuzizwela?
Uma uke wazabalaza nengcindezi, ukuzigxeka, noma uzizwa unqanyuliwe, Uhlelo Lokusebenza Lokuzizwela lunikeza indlela engokoqobo eya enhlalakahleni enkulu. Nakhu ozokuzuza:

Izinsuku Ezijabulisayo: Faka esikhundleni sokuzigxeka ngomusa futhi ujabulele izikhathi ezinhle zempilo.
Ukuthula Kwangaphakathi: Yehlisa ukucindezeleka nokukhathazeka ngokwenza ubungane nemizwa yakho.
Ukuqina Kwemizwa: Qinisa ikhono lakho lokusingatha izinselele zempilo ngomusa.
Ukuxhumana Okuqinile: Yakha uzwela futhi udale ubudlelwano obunenjongo.
Ukuphila Ngokucabangela: Funda ukuhlala ukhona, ngisho nasezikhathini ezinzima.
Izici Ezidizayinelwe Uhambo Lwakho

Uhlelo Lokusebenza Lokuzizwisa Uzwela lwakhiwe ngochwepheshe abavela ku-Centre for Mindful Self-Compassion (CMSC) futhi lunikeza uhlu olubanzi lwamathuluzi awo wonke amazinga:

Imikhuba Eqondiswayo
Ukuzindla nokuvivinya ingqondo ukuze kukhululeke ukucindezeleka nokulinganisela ngokomzwelo.
Amasu okubona ngeso lengqondo ukuqinisa ukuzizwela nokuqina.
Amaseshini abukhoma kanye nezifundo
Joyina amaseshini esikhathi sangempela nothisha abaqinisekisiwe be-MSC.
Hlola izifundo ezixubile ezihlanganisa ukufunda ku-inthanethi nokuzizwisa komuntu siqu.
Ukwesekwa Okuqondene Nakho
Finyelela kulabhulali yokuqukethwe okuholwa uchwepheshe okuhambisana nohambo lwakho.
Xhumana nothisha abasekelayo kanye nomphakathi wabasebenzisi abanomqondo ofanayo.
I-On-the-Go Toolkit
Izivivinyo zokuphefumula ezisheshayo zezikhathi zokucindezeleka.
Imihlahlandlela yomsindo nezisetshenziswa ezifanele ohlelweni lwakho lwansuku zonke.

Yini Eyenza Uhlelo Lokusebenza Lokuzizwisa Uzwela Luhluke?
Ngokungafani nezinhlelo zokusebenza ezijwayelekile zokucabanga, Uhlelo Lokusebenza Lokuzizwisa Uzwela lugxile kakhulu ekuzihawukeleni—umkhuba oguqulayo ololonga kabusha ingxoxo yakho yangaphakathi futhi uqinise isisekelo sakho semizwa. Ngokuqukethwe okusekelwe kusayensi futhi kulethwa ochwepheshe abaqeqeshiwe, lolu hlelo lokusebenza lunikeza ukujula nokuqondiswa okungenakuqhathaniswa.

Okuqukethwe Okubandakanyayo: Kulungele abasaqalayo kanye nabasebenzi abanolwazi ngokufanayo.
Ingcweti Ongayethemba: Idalwe othisha abadumile be-MSC abanolwazi lwamashumi eminyaka.
Ukuxhumana Komphakathi: Gxilisa ubudlelwano ngemicimbi ebukhoma nezifundo zeqembu.
Izinzuzo Ezifakazelwe Zokuzizwela
Ucwaningo lubonisa ukuthi ukuzizwela:

Yehlisa ukucindezeleka nokukhathazeka.
Ithuthukisa inhlalakahle yemizwa nokuqina.
Iqinisa ubudlelwano ngozwela nokuqonda.
Uhlelo Lokusebenza Lokuzizwela luhlanganisa lezi zinzuzo zibe inkundla engenamthungo, efinyelelekayo, okwenza ukuzinakekela kube ingxenye yemvelo yokuphila kwakho.

Ubani Uhlelo Lokusebenza Lokuzilolongela Ukuzizwela?
Lolu hlelo lokusebenza olwanoma ubani ofuna:

Thuthukisa umgxeki wabo wangaphakathi futhi ukhulise ukuzithanda.
Yehlisa ingcindezi futhi uthole ukucaciseleka ngokomzwelo.
Yakha ukuzethemba nokuzemukela.
Gxilisa ubudlelwano futhi uthole injabulo enkulu ekuphileni.
Indlela Yokusebenzisa Uhlelo Lokusebenza Lokuzizwela
Qala usuku lwakho ngokuzindla okuzolile.
Sebenzisa amathuluzi asheshayo ngezikhathi zokucindezeleka.
Yehlisa umoya ebusuku ngokuzivocavoca kokubuka ngeso lengqondo.
Landelela inqubekelaphambili yakho futhi ucabange ngohambo lwakho ngezici ezihlanganisiwe zokubhala.

Qala Uhambo Lwakho Namuhla
Ulungele ukudala impilo egcwele imfudumalo, ukuzamukela, nenjabulo? Landa uhlelo lokusebenza lokuzijwayeza lokuzizwela bese uthatha isinyathelo sokuqala esiholela ekubeni nobubele kakhulu.