Duk Fa'idodin Tunani Ya Kamata Ku Sani

Wadatacce

• Yana Baka Kyautar Dan Wasa
• Yana Rage Matakan Damuwa
• Yana Kara Sanar da Kai
• Yana Sa Kiɗa Yayi Kyau
• Yana Taimaka muku Magance Ciwo
• Yana iya Taimaka muku Rage nauyi
• Zai Iya Taimaka Maka Yaƙin Cutar
• Yana Taimakawa Kashe Addictions
• Yana resauka Ƙarshen Ciwon Ku
• Yana Rage Damuwa da Bacin rai
• Yana Kara Maka Jin Kai
• Yana Rage Kadaici
• Yana Iya Ajiye Kudi
• Yana Rike Ka Sanyi da Flu-Free
• Yana Kiyaye Zuciyarka Lafiya
• Yana Taimaka Maka Lafiyar Barci
• Yana Sa Ka Zama Ma'aikaci Nagari
• Bita don

Kuna so ku ɗanɗana damuwa, mai sautin barci, zubar da kiba mai yawa, cin abinci mafi koshin lafiya, da motsa jiki da ƙarfi, duk cikin faɗuwa ɗaya? Yin zuzzurfan tunani na iya samar da duk abubuwan da ke sama. A cewar Mary Jo Kreitzer, Ph.D., RN, wanda ya kafa kuma darektan Cibiyar Ruhaniya da Warkarwa a Jami'ar Minnesota, mabuɗin samun fa'idar yin tunani shine rayuwa a yanzu. "Mutane da yawa suna rayuwa da yawa a kan matukin jirgi, amma tunani-musamman tunani mai zurfi-yana taimaka wa mutane su mai da hankali kan rayuwar rayuwa a yanzu," in ji ta.

Daidai ta yaya mutum zai shiga cikin duk fa'idodin tunani? Duba jagorar Kreitzer don yin zuzzurfan tunani, ƙari Yadda ake Yin Bimbini tare da Gretchen Bleiler don nasihu kan yadda ake samun zen ku da kyau.

Har yanzu kuna jinkirin gwada shi? Da zarar ka karanta game da waɗannan fa'idodin 17 na hankali da tunani, za ku kasance ƙasa don amfani da tunani mai zurfi don inganta rayuwar ku.

Yana Baka Kyautar Dan Wasa

Wasu fa'idodin zuzzurfan tunani na iya yin tasiri ga ayyukan motsa jiki. Mutanen da ke yin tunani na Transcendental suna da irin wannan aikin kwakwalwa ga ƙwararrun 'yan wasa, bisa ga wani bincike a cikin Jaridar Scandinavian na Magunguna da Kimiyya a Wasanni. Zama cikin nutsuwa a kowace rana ba yana nufin ba zato ba tsammani za ku kasance cikin shiri don cin marathon, amma zai iya taimaka muku haɓaka haɓakar hankali da halaye tsakanin manyan 'yan wasa. Bugu da ƙari yana iya taimaka maka tura jikinka ta hanyar zafi (ƙari akan wannan daga baya). Nemo ƙarin bayani game da yadda Tunani zai iya sa ku zama 'yan wasa mafi kyau.

Yana Rage Matakan Damuwa

Rage damuwa shima yana cikin fa'idodin tunani. Yin hankali a zahiri yana taimakawa rage matakan cortisol (hormone na damuwa), a cewar bincike daga Shamatha Project a Jami'ar California, Davis. Masu bincike sun auna tunanin mahalarta kafin da kuma bayan sun yi tsayin daka, ja da baya na bimbini na watanni uku kuma sun gano cewa waɗanda suka dawo tare da manyan matakan mayar da hankali kan halin yanzu suna da ƙananan matakan cortisol. Kada ku damu, jin daɗin damuwa yana zuwa da sauri fiye da watanni uku: Mutanen da suka sami horo na kwanaki uku kawai a jere (zamanin minti 25 inda aka koya musu su mayar da hankali kan numfashi da kuma lokacin da ake ciki) sun sami kwanciyar hankali lokacin da suka fuskanci wani aiki mai damuwa. a cikin wani binciken da aka buga a Psychoneuroendocrinology.

Yana Kara Sanar da Kai

Dukanmu muna da makafi idan ya zo ga motsin zuciyarmu, halayenmu, da tunaninmu, amma tunani na iya taimakawa cin nasara akan wannan jahilci. Takarda a ciki Ra'ayoyin akan Kimiyyar Ilimin Halitta gano cewa saboda hankali ya haɗa da kula da ƙwarewar ku ta yanzu da yin hakan ta hanyar da ba ta yanke hukunci ba, yana taimaka wa masu aiki su shawo kan babbar hanyar toshewa cikin sanin kai: rashin sanin kasawarsu.

Yana Sa Kiɗa Yayi Kyau

Fa'idodin yin zuzzurfan tunani na iya zama mafi kyau fiye da kowane belun kunne na alatu. A cikin nazari a mujallar Psychology na Kiɗa, ɗalibai sun saurari faifan koyarwa na tunani na mintina 15 wanda ya biyo bayan wasan opera na Giacomo Puccini "La Boheme." Kashi sittin da huɗu na waɗanda suka tsunduma cikin tunani sun ji cewa dabarar ta ba su damar yin tsawon lokaci a cikin yanayin kwarara-abin da masu bincike suka bayyana a matsayin haɗin gwiwar masu sauraro, kamar yadda kuke "a yankin". (Nemo abin da ke faruwa tare da Brain On: Music.)

Yana Taimaka muku Magance Ciwo

Ma'amala da cututtukan cututtuka abu ne mai wuyar gaske, amma tunani na iya taimakawa: Lokacin da matan da ke fama da ciwon nono suka yi tunani da kuma aikin fasaha, damuwa da ayyukan kwakwalwar da ke da alaƙa sun canza, a cikin binciken Damuwa da Lafiya. Har ila yau, horar da hankali ya taimaka wa marasa lafiya da cututtukan cututtuka na rheumatoid don magance damuwa da gajiya da ke tattare da cutar, a cikin labarin da aka buga a cikin jarida. Annals of Rheumatic Disease.

Yana iya Taimaka muku Rage nauyi

Kulawa da nauyi na iya zama fa'idar tunani mai ban mamaki idan kai mai cin hankali ne. "Lokacin da muka yi hankali, mun fi sanin zabin abinci kuma muna iya dandana mu kuma yaba abincin," in ji Kreitzer. A gaskiya ma, wani bincike daga UC San Francisco ya gano cewa mata masu kiba da aka horar da su don samun kwarewa ta lokaci-lokaci na cin abinci, da kuma wadanda suke yin bimbini na minti 30 a rana, sun fi rage nauyi. (Kuna son ƙarin dabaru masu sauƙi? Masana sun Bayyana: Canje -canje kaɗan na Abinci don Rage Nauyi.)

Zai Iya Taimaka Maka Yaƙin Cutar

A cikin binciken a Ciwon daji, lokacin da wasu waɗanda suka tsira daga cutar sankarar nono a kai a kai suke aiwatar da dabarun rage damuwa kamar tunani mai zurfi da yoga, ƙwayoyin su sun nuna canje-canje na zahiri duk da cewa ba sa samun magani. Matan da suka tsira daga kansar nono aƙalla shekaru biyu kafin hakan amma waɗanda har yanzu suna cikin baƙin ciki na saduwa da mintuna 90 kowane mako don tattauna yadda suke ji. Bayan watanni uku, suna da telomeres masu koshin lafiya-garkuwar kariya a ƙarshen igiyar DNA-fiye da waɗanda suka tsira daga kansar nono waɗanda kawai suka ɗauki bita ɗaya akan dabarun rage damuwa. (Mahaukaci! Gano yadda kuma muke yin Nasara akan Ciwon Nono.)

Yana Taimakawa Kashe Addictions

Idan kuna ƙoƙarin shuɗe al'adar taba, aƙalla ɗayan fa'idodin tunani zai zama abin sha'awa. Masu shan taba da suka yi bimbini na rabin sa'a a kowace rana tsawon kwanaki 10, kashi 60 cikin 100 ba su kai ga shan sigari ba fiye da waɗanda aka koya musu kawai don shakatawa, a wani bincike da aka buga a mujallar. Aikace -aikace na Cibiyar Kimiyya ta Kasa ta Amurka. Abin sha’awa, masu shan sigari ba su shiga cikin binciken ba don su saba da dabi’unsu kuma a zahiri ba su san yawan abin da suka rage ba - sun ba da rahoton adadin da suka saba, amma matakan numfashi sun nuna a zahiri sun sha sigari kaɗan kaɗan fiye da da. Binciken da ake ci gaba da yi a Jami'ar Wisconsin-Madison ya nuna cewa masu shan giya na iya amfana daga yin zuzzurfan tunani suma, tun da yake zai iya taimaka musu su shawo kan matsalolin da suka haifar da shan su a farkon wuri. (Wadanne wasu halaye ne ya kamata ku taka? Bi waɗannan Ka'idodi 10 Masu Sauki don Rayuwar Lafiya.)

Yana resauka Ƙarshen Ciwon Ku

Yin zuzzurfan tunani yana sa ku mai da hankali sosai da nutsuwa saboda a zahiri yana taimaka wa kwakwalwar ku ta sami kyakkyawan iko kan sarrafa zafi da motsin rai, a cewar wani bincike a cikin mujallar Frontiers a cikin Neuroscience na Dan Adam. Nazarin ya nuna cewa masu yin zuzzurfan tunani na iya jure wa ɗan jin zafi sosai, amma ko da sabbin sababbin za su iya amfana: Bayan zaman mintuna huɗu na 20, mahalarta waɗanda ke da nau'in ƙarfe na digiri 120 sun taɓa ɗan maraƙinsu sun ba da rahoton kashi 40 cikin 100 na rashin jin daɗi kuma kashi 57 ba su da daɗi. fiye da kafin horon su. Waɗannan nau'ikan lambobi zasu iya samun nisa sosai lokacin da kuke nisan mil 25 na marathon ko kuma kawai rabin ta cikin saitin burpee ɗinku.

Yana Rage Damuwa da Bacin rai

Lokacin da masu bincike daga Jami'ar Johns Hopkins suka haɗu ta hanyar kusan nazarin 19,000 game da fa'idodin zuzzurfan tunani, sun gano cewa wasu daga cikin mafi kyawun shaida sun goyi bayan yin zuzzurfan tunani don sauƙaƙe matsalolin tunani kamar damuwa da damuwa. A baya can, masu bincike sun gano cewa tunani yana shafar aiki a wasu sassa na kwakwalwa guda biyu, cortex na gaba-wanda ke sarrafa tunani da motsin rai-da ventromedial prefrontal cortex-wanda ke sarrafa damuwa. Menene ƙari, mahalarta sun ga kusan kashi 40 cikin ɗari sun ragu a matakan damuwarsu bayan azuzuwan minti huɗu na minti 20 a cikin binciken, wanda aka buga a cikin mujallar Fahimtar Jama'a da Tasirin Neuroscience. (Shin kun san ɓacin rai na iya bayyana azaman ciwo na jiki? Yana ɗaya daga cikin waɗannan Batutuwan Kiwon Lafiya guda 5 waɗanda suka buge mata daban.)

Yana Kara Maka Jin Kai

Yin zuzzurfan tunani ba kawai yana sa ku ji daɗi ba - a zahiri yana sa ku zama mutum mafi kyau. Bayan makonni takwas na yin zuzzurfan tunani, masu bincike sun sanya mahalarta cikin cikakken ɗakin 'yan wasan da ke da kujera ɗaya kacal. Bayan ɗan takara ya zauna, ɗan wasan kwaikwayo da ke nuna yana cikin matsanancin ciwo na jiki zai shiga kan sanduna yayin da kowa ya yi watsi da shi. A cikin mahalarta marasa yin bimbini, kusan kashi 15 cikin ɗari ne kawai na mutane suka ƙaura don taimaka masa. Daga cikin mutanen da suka yi bimbini, duk da haka, rabin sun yi yunkurin taimaka wa wanda ya ji rauni ya fita. Sakamakon su, wanda aka buga a ciki Ilimin Kimiyya, Da alama yana goyan bayan abin da addinin Buddha ya daɗe ya yi imani - cewa tunani yana taimaka maka ka zama mai tausayi da sanin ƙauna ga dukan halittu masu rai. (Ƙari da tausayi na iya sa ku zama masu dacewa! Duba waɗannan sauran Hanyoyi 22 don Ci gaba da Motsawa don Rage nauyi.)

Yana Rage Kadaici

Yin zuzzurfan tunani na yau da kullun ya taimaka wajen kawar da jin kadaici a cikin binciken daga Jami'ar California, Los Angeles da Jami'ar Carnegie Mellon. Menene ƙari, gwajin jini ya nuna cewa yin bimbini ya taimaka ƙananan matakan kumburin mahalarta, ma'ana suna cikin ƙananan haɗari don haɓaka cututtuka masu tsanani. Masu binciken sun danganta sakamakon duka ga fa'idodin rage damuwa na tunani, tunda damuwa yana haɓaka kadaici kuma yana ƙara kumburi.

Yana Iya Ajiye Kudi

Idan kun girbe duk fa'idodin yin zuzzurfan tunani, zaku iya adana kuɗi akan farashin kiwon lafiya yayin aiwatarwa. Wani bincike daga Cibiyar Nazarin Tsarin Kiwon Lafiyar Jama'a ya gano cewa waɗanda ke yin zuzzurfan tunani sun kashe kashi 11 cikin 100 a kan kiwon lafiya bayan shekara ɗaya, kuma kashi 28 ya ragu bayan sun yi aiki na tsawon shekaru biyar. (Taimakawa walat ɗin ku har ma: Yadda ake Ajiye Kuɗi akan Memban Gym ɗin ku.)

Yana Rike Ka Sanyi da Flu-Free

Mutanen da ke yin zuzzurfan tunani suna rasa ƙarancin kwanakin aiki daga munanan cututtukan numfashi, kuma suna fuskantar ɗan gajeren lokaci da tsananin alamun, a cewar wani binciken a cikin Annals of Family Medicine. A zahiri, masu zurfin tunani kusan kashi 40 zuwa 50 cikin dari ba sa iya kamuwa da rashin lafiya fiye da takwarorinsu da ba zen ba. (Idan ba ku fara yin bimbini a kan lokaci ba, kuna iya buƙatar waɗannan Magungunan Gida guda 10 don Ciwon sanyi da mura.)

Yana Kiyaye Zuciyarka Lafiya

Yin zuzzurfan tunani na Transcendental (wani nau'i na musamman na tunani na mantra) na iya rage haɗarin ku don bugun zuciya ko bugun jini, bisa ga binciken Zagayawa. Hakanan yana rage hawan jinin ku, wanda, tare da fa'idodin rage damuwa na tunani, duka suna kiyaye lafiyar zuciyar ku. (An sha'awar? Gwada waɗannan 10 Mantras Mindfulness Experts Live By.)

Yana Taimaka Maka Lafiyar Barci

Horar da hankali ya kasance mafi tasiri wajen taimaka wa mutane barci fiye da hanyoyin gargajiya, kamar iyakance hasken haske da dare da guje wa barasa da dare, a cikin wani sabon binciken JAMA Medicine na cikin gida. A zahiri, yana da tasiri kamar yadda aka nuna maganin bacci, kuma ya taimaka inganta gajiya yayin rana.

Yana Sa Ka Zama Ma'aikaci Nagari

Fa'idodin yin zuzzurfan tunani na iya inganta sosai kowane ɓangare na aikin ku: Bayan kwas ɗin karatun mako takwas, mutane sun sami ƙarfi, ba su da ƙima game da ayyukan yau da kullun, sun fi iya yin ayyuka da yawa. kuma ya fi iya mai da hankali kan aiki guda ɗaya na tsawon lokaci, rahoton wani bincike daga Jami'ar Washington. Bugu da ƙari, yin zuzzurfan tunani yana taimaka muku magance damuwa da kyau, wanda duk ma'aikata za su amfana da shi. (Gwada waɗannan 9 "Masu ɓata Lokaci" Waɗanda Ake Haɓakawa.)

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