Nnansa yi asetra te sɛ mmirikatu, ɛnte saa? Efi bere a yɛsɔre anɔpa kosi sɛ yɛbɛda anadwo no, yɛretu mmirika di ade biako akyi. Wɔ adwuma, ofie nnwuma, mmofra, fekubɔ mu abusuabɔ , yɛn adwene ntaa nnya ahofadi anaa asomdwoe biara. Sɛ yɛtoa so saa a, ɛtaa ba paa sɛ yɛbɛte ɔbrɛ ne adwennwene nka. Enti, sɛ́ ɔhaw yi ano aduru no, mprempren nnipa pii adan akɔ adwennwen so. Ɛwom sɛ adwennwen adi mfe mpempem pii de, nanso ahotɔ a ɛde ma nnɛyi ɔhaw ahorow no yɛ nwonwa.

Dɛn ne mfaso ankasa a ɛwɔ adwennwen so?

Adwendwene yɛ adwinnade a tumi wom yiye a ɛboa yɛn ma yɛn adwene dwo, brɛ adwennwen ase, na ɛkari pɛ wɔ yɛn asetra mu. Ɛwɔ adwene ne nipadua mu mfaso pii. Momma yɛnhwɛ nea wɔyɛ.

Afei ma yɛnhwɛ nsusuwii ahorow a ɛwɔ hɔ.

Nnipa pii susuw sɛ nsusuwii yɛ biribi a wɔyɛ wɔ ɔkwan biako so, nanso nokwarem no, akwan horow a wɔfa so dwennwen nneɛma ho wɔ hɔ a ɛfata ahiade ahorow.

Adwendwene a Wɔkyerɛ Akwankyerɛ

Sɛ ɛyɛ den ma wo sɛ w’ankasa wubefi ase adwennwen nneɛma ho a, eyi ne ɔkwan a eye sen biara. Ɛte sɛ nea woama ɔkyerɛkyerɛfo bi akyerɛkyerɛ wo, a wɔde akwankyerɛ ahorow ama denam app, video, anaa ɔdio track so. Wubetumi de akwankyerɛ a ɛnyɛ den te sɛ, "Afei home... home brɛoo..." Eyi yɛ mmerɛw yiye ma obi a ɔrefi ase.

Adwene mu Nsusuwii

Eyi ne ɔkwan a agye din sen biara a wɔfa so susuw nneɛma ho nnɛ. Sɛ yɛbɛka no tiawa a, Adwene mu Nsusuwii fa wo nsusuwii ne wo nkate a wobɛhwɛ a wunsusuw ho. Sɛ anka wobɛhaw wo ho sɛ "Dɛn nti na merenya saa nsusuwii bɔne yi?", wohwɛ no denam ka a woka sɛ, "Oh... na mewɔ saa adwene yi," na afei wode w'adwene san ba wo home so.

Ɔkwan bɛn so na wɔyɛ?

• Tena baabi a wo ho tɔ: Tena akongua anaa fam yiye, na ma w’akyi nyɛ tẽẽ na wo ho ntɔ wo.
• Mum w’ani: Anaasɛ hwɛ w’ani da hɔ, a womfa w’adwene nsi baabi biako so.
• Hom sɛnea wopɛ: Ɛho nhia sɛ wohyɛ da home kɔ akyiri. Hom sɛnea ɛsɛ. Susuw "in" bere a worehome ne "out" bere a worehome.
• Bere a w’adwene kyinkyin: Ɛyɛ ade a ɛfata sɛ w’adwene kyinkyin kɔ nneɛma afoforo so. Sɛ ɛba saa a, gye tom, mma wo ho nnpopo, na fa w’adwene san kɔ wo home so brɛoo.

Wɔahu sɛ saa kwan yi boa wɔn a wɔwɔ tebea horow te sɛ adwenemhaw ne dadwen ho sɛnkyerɛnne no titiriw.

Kankyee Adwendwene

Ɛyɛ den ma nnipa binom sɛ wɔbɛtra baabi biako simma pii. Sɛ woyɛ saa nnipa no mu biako a, saa kwan yi yɛ nea edi mũ ma wo. Nea ɛka ho ne sɛ wobɛbɔ mmɔden sɛ wobɛma w’adwene ne wo nipadua no kankan ahyia.

Eyi ho nhwɛso ahorow bi ni:

• Yoga a wɔyɛ
• Tai chi
• Nantew a wɔde dwennwen nneɛma ho
• Qi gong

Ɛnyɛ ɔkwan a wɔfa so yɛ ade te sɛ eyi nko, na mmom wubetumi de wo da biara da dwumadi ahorow mpo adi dwuma ama saa nsusuwii yi. Fa no sɛ, sɛ woredua nhwiren, worehoro nkuku, anaasɛ worebobɔw ntade, sɛ w’adwene wɔ nea woreyɛ no so koraa a, ɛno nso yɛ Movement Meditation.Ɛno yɛ biako.

Adwendwene a Wɔde Adwene Si So

Eyi hwehwɛ sɛ wode w’adwene besi ade biako so. Eyi betumi ayɛ kyɛnere ogyaframa, nsu a ɛsen, mantra a woka, anaa nnyigyei "Om." Sɛnea ɛte wɔ adwene mu no, sɛ w’adwene kyinkyin a, ɛsɛ sɛ wode san ba saa ade no so brɛoo. Eyi yɛ ɔkwan pa a wobɛfa so ama w'adwene atu mpɔn .

Nipadua mu nhwehwɛmu yɛ ɔkwan foforo a agye din a wɔfa so susuw nneɛma ho a ɛte sɛɛ. Ɛyɛ papa paa ma wɔn a wɔn nipadua mu yɛ wɔn yaw no. Ɛha yi, woyɛ nipadua no fã biara ho mfonini wɔ w’adwenem fi ne ti kosi nan ase na wode w’adwene si saa afã horow no so.

Adwendwene a Egyina Koma So

Eyi twe adwene si wo nkate so sen wo nsusuwii, titiriw nkate te sɛ ɔdɔ, ayamye, ne ayamhyehye.

• Fa w’adwene si wo moma so mfinimfini, baabi a wo koma wɔ no. Fa no sɛ nkate nyinaa, ahoɔden nyinaa fi ase wɔ hɔ.
• Susuw obi a wodɔ no ho. Te nka sɛ saa ɔdɔ no retrɛw wɔ wo koma nyinaa mu. Afei trɛw saa ɔdɔ no mu kɔ afoforo so wɔ w’asetra mu, wo ho, ne wiase.
• Fa no sɛ nkate bɔne te sɛ awerɛhow, ehu, ne abufuw regyae wo home mu, na ɔdɔ ne ayamye rehyɛ wo koma ma mmom. Eyi nso betumi aboa ma wo ne afoforo ntam abusuabɔ mu ayɛ den.

Adwendwene nyɛ biribi a wubetumi ayɛ no yiye anadwo biako pɛ. Ɛyɛ su, te sɛ apɔw-mu-teɛteɛ. Fi ase fa simma 5 pɛ da biara na hwehwɛ nea ɛyɛ adwuma yiye ma wo.