Telefon a ɛwɔ wo nsam, frɛ a ɛkɔ so daa, emails, WhatsApp messages... Office deadlines, obi a wɔyii no adwuma no adwuma, suro a wosuro sɛ wobɛhwere w’adwuma... Eyi nyinaa akyi no, ansa na worehu mpo no, wo nipadua no abɔ fam na nnɔnhwerew pii twam a wunsɔre mfi w’akongua so, ɛnte saa?
Wuhia bere a wode begye w’ahome. Nanso hena na ɔkae saa? Hena na ɔwɔ bere ma ɛno? Wowɔ bere! Egye bere tiaa bi pɛ, te sɛ simma anum.
Ɔkwan ketewaa bi a ɛma adwene no nya ahotɔ ntɛm ara
Sɛ wohyia adwennwen bere nyinaa a, ɛho hia yiye sɛ wudi nea ɛde ba ne nea efi mu ba nyinaa ho dwuma.
Sɛnea oduruyɛfo a wagye din Herbert Benson kyerɛ no, nea ɛne yɛn nipadua no adwennwen ho mmuae bɔ abira koraa ne sɛnea yegye yɛn ahome no. Wɔfrɛ ɛno ``Ahomegye Mmuae.'' Sɛ wote nka sɛ wo home yɛ ntɛmntɛm na wo ntini mu yɛ den a, ɔhyɛ nyansa sɛ yɛ biribi te sɛ mantra adwennwen kakra .
Ɔka sɛ: "Nneɛma abien na ɛsɛ sɛ yɛkae wɔ ha." "Nea edi kan ne sɛ nsɛm a wɔka no mpɛn pii ne ade titiriw. Nea ɛto so abien ne sɛ, sɛ nneɛma afoforo ba w'adwene mu (na ɛbɛba) a, ɛnsɛ sɛ wode w'adwene si saa nsusuwii no so, na mmom ma ɛsensɛn hɔ kɛkɛ."
Nea ɛsɛ sɛ woyɛ ni:
Tena akongua bi a ɛbɛn wo pon so na mum w’ani. Boa ma wo nipadua mu ntini ahorow no dwo. Gye ahome denneennen Bere a worehome no, ka asɛmfua bi a ntease wom ma wo wɔ w’adwene mu. Ebinom fam no, asɛmfua yi betumi ayɛ "ɔdɔ." Wɔ Katolekni fam no, ebetumi ayɛ "Maria Kronkron, adom ahyɛ no ma..." Wɔ Buddhafo fam no, ebetumi ayɛ "Buddha nhyira wo" anaa "Ma Adom Abiɛsa no nhyira wo." Ɛno gyina wo so.
Hom na ka asɛm no wɔ w’adwene mu bere a worehome no. Sɛ nsusuwii foforo ba w’adwenem a, gyae kɛkɛ. Yɛ eyi simma abiɛsa kosi anan. Afei bue w’ani na san kɔ w’adwuma so. Sɛnea ɛbɛyɛ na woanya ahoɔden da mũ no nyinaa no, Oduruyɛfo Benson kamfo kyerɛ sɛ yɛ eyi bɛyɛ simma 10 ansa na woadi anɔpaduan. Afei, sɛ wote adwennwen nka mpofirim awiabere a, wubetumi de saa kwan yi adi dwuma de anya ahotɔ ntɛm ara.
Nneɛma a wosiesie ntɛmntɛm fi apɔw-mu-teɛteɛ mu
Ɔkwan foforo wɔ hɔ a wobɛfa so ayi saa akisikuru yi afi nipadua no mu. Ɛne sɛ, sɛ wobɛma wo nipadua no abɔ mmɔden kakra! Susuw ho hwɛ, tu mmirika foro antweri bi wɔ adwumayɛbea hɔ. Anaasɛ si fam na yɛ push-up bɛyɛ 10. Sɛ wohyɛ da ma wo nipadua no bɔ mmɔden kakra wɔ saa kwan yi so a, akwan koro no ara a ɛyɛ adwuma bere a adwennwen wɔ amemene ne ntini mu no kanyan. Afei nipadua no susuw sɛ mprempren ne bere a ɛsɛ sɛ wɔhome (wɔsan nya ahoɔden). Eyi bɛma nipadua no mu ayɛ den.
Sɛ yɛbɛka no tiawa a, nea ɛkɔ so wɔ ha ne sɛ, sɛ wobɔ honam fam mmɔdenbɔ kakra a, wodaadaa nipadua no na wuyi nea ɛyɛ den no fi hɔ.
Ɔkwan foforo a mfaso wɔ so kɛse ne sɛ wobɛma ntini akuw a ɛwɔ nipadua no mu no ayɛ den na afei woagye wɔn ahome.
- Nea edi kan no, twetwe w’anim ntini bɛyɛ sikɔne 5, afei ma ɛnhome.
- Nea edi hɔ ne kɔn ne mmati.
- Yɛ eyi kosi wo nan so nyinaa.
- Sɛ wowosow wo nsa ne wo nan denneennen te sɛ nea wɔregugu ɔkraman so nsu a, ɛno nso ma wo ho tɔ wo ntɛm.
Akwan a wɔfa so home kɔ akyiri
Sɛ wo bo fuw wɔ bere bi a wɔde bɛma wo anaa biribi a obi aka ho a, ɛda adi sɛ wo home bɛyɛ ntɛmntɛm na ɛnyɛ den. Ade a ɛho hia wɔ ha ne sɛ wubeyi mframa dedaw no nyinaa afi w’ahurututu ase.
Wɔyɛ eyi saa:
Sɛ worehome a, pia wo yafunu kɔ w’anim , na ɛnyɛ wo moma so. Afei, kosi sɛ wobɛte nka sɛ wo ho ayɛ wo den araa ma wuntumi nhome no, pia mframa no nyinaa fi mu. Pia wo yafunu kɔ w’anim bio na home.Sɔ hwɛ pɛnkoro!
Ɔhome a emu dɔ a aniwa apɔw-mu-teɛteɛ ka ho nso ma ahotɔ kɛse. (Gw ahome denneennen bere a worebɔ w’ani akɔ soro, fam, nifa, ne benkum).
"Nneɛma a yesusuw sɛ yentumi nni so mpo, nneɛma a ɛba ara kwa no, yebetumi adi so ankasa. Sɛ nhwɛso no, yɛn koma a ɛbɔ brɛoo." Minim asɛm bi a ɛfa ɔbea bi a ɔwɔ ayaresabea dan a wɔhwɛ wɔn a wɔwɔ ayaresa a egye ntɛmpɛ mu (ETU) mu esiane koma a ɛbɔ a ɛnkɔ so daa (arrhythmia) nti. Bere a ne babea kumaa a na ɔde ehu rehwɛ no no huu no, ɔhyɛɛ ne koma sɛ "Ɔno... Owura...". Nea ɛyɛ nwonwa no, ntɛm ara na monitor no kyerɛe sɛ ne koma bɔ brɛoo. Nkurɔfo wɔ wɔn nipadua so tumi sen sɛnea wosusuw.
| Ɔkwan a wɔfa so nya ahotɔ ntɛm ara | Ɔkwan bɛn so na wɔyɛ? |
|---|---|
| Mantra Adwendwene | Ka w'ani na w'adwene mu ka asɛmfua bi a ɛde asomdwoe ba w'adwene mu (e.g., "Ma Buddha nhyira nka wo") bere a worehome no. Yɛ eyi simma 3-4. |
| Ɔhome a Ɛkɔ Mu | Hom home a wo yafunu bɛba w’anim mmom sen sɛ ɛbɛba wo moma so. Fa home kɔsi sɛ w’ahurututu mu bɛda mpan. |
| Ntini a Ɛma Ahomegye a Ɛkɔ So Nkɔanim | Twe ntini kuw biara te sɛ w’anim, wo kɔn, ne wo mmati mu simma 5 na afei gye w’ahome. |
| Hwene mu Ahome a Wɔsesa | To nifa hwene mu na fa benkum so home ma dodow 4. Kura mu 16. Fa nifa home home ma dodow 8. Yɛ saa ara ma ɔfã foforo no. |
So yɛbɛsesa nea ɛde nhyɛso no ba?
Ɛnyɛ nea ɛdɔɔso sɛ wobɛma adwennwen afi wo honam fam kɛkɛ. Ɛyɛ papa sɛ wubedi nea ɛde ba no ntini ho dwuma. Nea yɛtaa yɛ bere a yɛte ehu anaa abufuw nka ne sɛ yebesusuw sɛ saa atenka no ne ɔhaw no na yɛako atia.
Mmom no, twa saa nkate no mpoa na bisa no nsɛm abiɛsa:
1. So mmuae a mede mae no teɛ?
2. So nea mereyɛ mprempren (a me bo fuw, metow nneɛma gu fam, me nsa bɔ ɔfasu no) so wɔ mfaso?
3. So eyi ma me ho tɔ me?
Wɔ saa kwan yi so no, saa nkate no yɛ adwuma na ɛsakra.
Ɔkwan foforo ne sɛ wubegyae bere a wote nka sɛ woayɛ basaa no na woawie kasamu yi: "M'ani agye sɛ menyɛ ___________."
Fa no sɛ woakɔda kar akwan mu. Ebia wubesusuw sɛ, "Ɛyɛ me anigye sɛ na ɛnyɛ me na ɔkɔɔ akwanhyia no mu." Sɛ wɔma wo adwuma foforo a, ebia w'ani begye sɛ, "Minfi adwuma mu."
Akwan foforo wɔ hɔ a yebetumi afa so asesa tebea no. Nneɛma te sɛ w’adwumawura a wo ne no bɛkasa na woakyɛ adwuma no, akwamma a wofata, anohyeto a ntease wom a wode besi hɔ wɔ nnɔnhwerew dodow a wode bɛyɛ adwuma no ho. Tew wo fon no nne so. Gyae sɛ nneɛma afoforo a atwa wo ho ahyia no bɛtwetwe w’adwene.
Anaasɛ, serew kɛkɛ.- se wope anaase wompɛ. Abenfo ka sɛ: “Yebetumi adaadaa yɛn nipadua yiye.” "Amemene no kyerɛ anim ntini ahorow a ɛkɔ so bere a wɔreserew no ase sɛ anigye ho atenka."
Kae sɛ, sɛ akwan yi ma wo ho tɔ wo ntɛm ara mpo a, sɛ wowɔ adwennwen anaa dadwen a emu yɛ den bere tenten a, ɛbɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa afa ho.
Nkrasɛm a Wɔde Kɔ Fie
- Sɛ wote nka sɛ woayɛ basaa a, mum w’ani simma 3-4 na ka asɛm bi a ɛma wo ho dwo wo ho bere a worehome no.
- Sɛ worehome denneennen a, hwɛ hu sɛ wo yafunu bɛba w’anim, na ɛnyɛ wo moma so. Eyi bɛma w’ahurututu no anya mframa pa a ɛsen biara.
- Gye w’ahome kakra, foro antweri bi, yɛ nneɛma bi a wɔde piapia wo ho, anaasɛ wosow wo nsa ne wo nan kɛkɛ.
- Sɛ wote abufuw anaa ehu nka a, twa mpoa. Bisa wo ho sɛ, "So saa adeyɛ yi yɛ nea ɛfata? So ɛboa?"
- Hyɛ wo ho ma serew, a ntease biara nnim mpo. W’amemene no begye atom sɛ anigye.
- Eyinom yɛ nneɛma a wɔde siesie ntɛm. Hwɛ hu sɛ wo ne oduruyɛfo bɛkasa afa nhyɛso biara a ɛkɔ so ho.
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