MINDFULNESS-BASED COGNITIVE THERAPY NI IKI? (1)

MBCT ni iki?

MBCT - mindfulness-based cognitive therapy ni ubumenyi bwo kwita ku bibazo byo mu mutwe bwifashishwa hakomatanyijwe uburyo butandukanye: gukangura ibyumviro, meditation ndetse na mindfulness.

Ubu buryo bwo kuvura bwakomotse mu bufatanye bw’inzobere mu byo kwita ku buzima bwo mu mutwe. Zindel Segal, Mark Williams, and John Teasdale bari basanzwe bafasha abantu bakoresheje ubumenyi bwo gukangura ibyumviro, nuko baza gutekereza ko byarushaho gufasha umurwayi baramutse bunganiye iyi gahunda n’uburyo bw’ubuvuzi bwavumbuwe mu mwaka w’1979 na Jon Kabat-Zinn bwitwaga MBSR - mindfulness-based stress reduction, uburyo bwo kurwanya stress hifashishijwe gahunda ya mindfulness.

Ni gute bukoreshwa?

Ubuvuzi bukoresha gahunda ya MBCT bushingiye ku rusobe rw’imikorere ikangura ibyumviro hifashishijwe uburyo bwa mindfulness – meditation; hagamijwe gutoza uwitabwaho gushyira umutima ku ntekerezo ze ndetse n’amarangamutima ye mu gihe arimo.

Hari urutonde rw’ibikorwa n’imyitozo bya mindfulness bikoreshwa muri gahunda ya MBCT. Aha twavuga:

• Meditation: Hashobora gukoreshwa uburyo bwa meditation wikoresheje cyangwa ufashijwe n’inzobere muri iki gikorwa, bigafasha umuntu kwiyumva mu mubiri we, mu ntekerezo ndetse n’imihumekere.
• Umwitozo wo kwisuzuma mu mubiri: Uyu mwitozo ukorwa uwukora aryama atuje, hanyuma akerekeza intekerezo ze ku bice bitandukanye by’umubiri we. Ubusanzwe uhera ku mano, ukagenda wiyumva uzamuka ugana ku mutwe.
• Gukora mindfulness: Urubuga choosingtherapy.com ruvuga ko: “mindfulness ari uburyo bwo kubaho ubuzima bwawe mu buryo bwuzuye, ukishimira buri kanya kabwo, icyo ako kanya kakuzanira cyose. Ibi bikagendana no kwitondera igikorwa cyose werekejeho amaboko, kwita ku kantu ako ari ko kose –n’ubwo kaba gato cyangwa se kakaba kagaragara nk’aho ntacyo kavuze. Nanone ukitondera kutarangarana ubuzima bwawe bwite”. Mindfulness ni “ukuba maso ku biri kuba nonaha, ku wo muri kumwe aka kanya, ku ntekerezo zawe bwite, ku byiyumvo ndetse no ku bikorwa”. Ni umwitozo ushobora kongera mu gikorwa cya meditation, cyangwa se ukawinjiza mu bikorwa byawe bya buri munsi.
• Kunanura umubiri mu buryo bwa mindfulness: Ubu ni uburyo bwo kunanura umubiri ariko bukorwa hitabwa ku gukangura umubiri n’intekerezo.
• Yoga: MBCT kandi ishobora gutera umwete wo kugerageza imyitozo itandukanye ya yoga ifasha kunanura umubiri no kuruhura ubwonko.

Abantu kandi bashobora kwitoza uburyo bw’iminota 3 yo guhumeka, bukorwa mu ntambwe 3, buri ntambwe ikagenerwa iminota 3.

• Kwiyumva uko umerewe muri rusange muri aka kanya.
• Gushyira umutima ku mihumekere yawe.
• Kugenzura umubiri wawe n’ibyumviro wifitemo.

Ubundi buryo bukoreshwa muri gahunda ya MBCT harimo meditation ikorwa umuntu atembera cyangwa se yicaye, kwicara ahantu hatuje ukinjira mu ntekerezo zawe, kwicara ahantu hatuje wikikije amajwi atuje [umuziki,…].