Afei home denneennen Afei home nkakrankakra. So wote nka dedaw sɛ woyɛ soronko kakra, wo ho yɛ hare kakra? Wo home yɛ akode a tumi wom yiye a wowɔ ankasa. Ebetumi aboa wo ma adwennwen so atew na ayi dadwen a ɛho nhia afi hɔ. Sɛ woma saa ahomegye apɔw-mu -teɛteɛ a ɛnyɛ den yi yɛ wo da biara da asetra fã a, wobɛte nsonsonoe no nka.
Dɛn nti na saa home yi ka yɛn adwene saa?
Sɛ yɛbɛka no tiawa a, yɛn nipadua no wɔ ntini a ɛyɛ adwuma ankasa no afã abien. Biako ne nhyehyɛe a esiesie yɛn ma tebea a egye ntɛmpɛ, ɛma yɛn koma bɔ kɛse, na ɛma yɛyɛ basaa. Ɔfoforo no ne nhyehyɛe a ɛma yɛn bo dwo, ɛma yɛn dwo, na ɛma nipadua no san ba.
Mpɛn pii no, sɛ yɛayɛ basaa a, yɛhome tiawa paa na yɛhome a emu nnɔ a yennim. Eyinom kɔ koko no mu nkutoo. Sɛ yɛhome saa kwan yi so a, ntini a ɛma yɛyɛ basaa no kanyan. Eyi ma w’adwennwen yɛ kɛse na ɛma w’ahoɔden sa.
Nanso sɛ yɛde adwempa home kɔ akyiri na emu dɔ , yɛkanyan nhyehyɛe a ɛma yɛn bo dwo na ɛma yɛn dwo no. Eyi de nkakrankakra ma yɛn koma bɔ san ba sɛnea na ɛte kan no, yɛn mogya so tew , na ɛde nkrasɛm kɔma nipadua no nyinaa sɛ "biribiara ye mprempren, ma wo bo dwo." Ɛno nti na saa ahomegye apɔw-mu-teɛteɛ yi wɔ tumi kɛse no.
Ma eyi ntra w’adwenem ansa na woafi saa apɔw-mu-teɛteɛ yi ase.
Ansa na wubefi saa nneɛma yi ase no, eye sɛ wubesiesie wo ho kakra.
- Paw baabi a ɛyɛ fɛ na ɛhɔ yɛ dinn: Ebetumi ayɛ wo mpa, dan mu fam, anaa nkongua a ɛyɛ fɛ. Beae a ɛhɔ yɛ dinn ye sen biara.
- Hyɛ ntade a ɛyɛ fɛ: Ɛyɛ den sɛ wobɛyɛ saa nneɛma yi bere a wohyɛ ntade a ɛyɛ den . Paw ntade a emu yɛ hare na ɛyɛ fɛ.
- Nhyɛ no : Eyi nyɛ biribi a ɛsɛ sɛ wohyɛ. Saa a wobɛyɛ no betumi ama adwennwen no ayɛ kɛse. Yɛ no nkakrankakra na fa ɔkwan a wobɛte nka sɛ ɛfata so.
- Ma ɛnyɛ bere koro da biara: Sɛ ɛbɛyɛ yiye a, bɔ mmɔden sɛ wobɛyɛ eyi pɛnkoro anaa mprenu da biara, bere koro mu. Mmere pa ne bere a wosɔre anɔpa anaa ansa na woada anadwo.
Apɔw-mu-teɛteɛ dodow no ara gye simma kakraa bi pɛ. Sɛ wowɔ bere a, wubetumi anya nea eye sen saa mpo denam simma 10 anaa nea ɛboro saa a wobɛyɛ so.
Afei ma yɛnhwɛ sɛnea yɛbɛyɛ saa apɔw-mu-teɛteɛ yi.
Ɛha na yɛreka akwan bi a ɛyɛ mmerɛw yiye a obiara betumi ayɛ ho asɛm.
1. Ɔhome a Ɛkɔ Mu
Eyi ne ɔkwan a ɛho hia sen biara. Ɛha na yesua sɛnea ɛnyɛ koko mu nko na yɛhome, na mmom yafunu nso kosi sɛ ɛbɛyɛ ma.
| Anamɔn a wɔfa so yɛ | Nea ɛsɛ sɛ wɔyɛ |
|---|---|
| Anamɔn 1 | Ma wo ho nyɛ wo dɛ. Sɛ wowɔ nkongua so a, tena ase tẽẽ. Sɛ woda mpa so a, fa wo ho to w’akyi a wo nsa teɛ na fa pillow hyɛ wo nkotodwe ase. |
| Anamɔn 2 | Fa wo nsa biako to wo yafunu so na fa biako nso to wo moma so. |
| Anamɔn 3 | Afei fa wo hwene mu home . Bere a worehome no, ɛsɛ sɛ wote nka sɛ wo yafunu no aba w’anim (te sɛ balloon a wɔde mframa gu mu). Ɛsɛ sɛ wote nka sɛ nsa a ɛwɔ wo yafunu so no asɔre. |
| Anamɔn 4 | Afei fa wo hwene mu home . Ɛsɛ sɛ wote nka sɛ wo yafunu rekɔ mu (te sɛ mframa a ɛrekɔ fam). |
| Anamɔn 5 | Sɛ nsa a ɛwɔ wo yafunu so no korɔn na ɛba fam sen nsa a ɛwɔ wo moma so a, ɛnde na woreyɛ no yiye. Fa ahome a emu dɔ 3-4 bio te sɛ eyi. |
2. Sɛ wode w’adwene si ɔhome so (Breath Focus) .
Wubetumi de adwene mu mfonini ne asɛmfua adi dwuma de ama w’adwene adwo bere a worehome denneennen no.
- Ka w’ani .
- Gwe ahome kakra.
- Bere a worehome no, fa no sɛ woregye mframa a "awerɛkyekye" ne "kommyɛ" ahyɛ mu ma. Fa w’adwene bu saa awerɛkyekye no sɛ ɛretrɛw wɔ wo nipadua nyinaa mu.
- Bere a worehome no, fa no sɛ "adwennwen" ne "dadwen" a ɛwɔ wo nipadua mu no de saa home no refi hɔ.
- Afei fa nsɛmfua ka eyi ho. Bere a worehome no, ka w'adwene mu sɛ, "Mehome asomdwoe mu."
- Bere a worehome no, ka wɔ w'adwene mu sɛ, "Meregyae nhyɛso."
- Yɛ eyi bɛyɛ simma 10.
Susuw sɛnea sɛ wotena w’akongua so kɛkɛ na wohome saa simma abien bere a ɔhaw kɛse bi ahyɛ wo so wɔ adwumayɛbea hɔ a, wubenya ahotɔ kɛse no ho hwɛ.
3. Ɔhome ne ɔhome a wɔma ɛkari pɛ (Equal Breathing) .
Nea ɛka eyi ho ne sɛ wɔbɛma bere a egye na obi home ne bere a egye na ɔde ahome no ayɛ pɛ.
- Tena nkongua so anaa fam yiye.
- Fa wo hwene mu home, wɔ adwene mu kan fi biako kosi anum (5) bere a worehome no.
- Afei fa wo hwene mu home, na kan w’adwene mu fi biako kosi anum (5) bere a worehome no.
- Yɛ eyi mpɛn pii.
- Sɛ wote nka sɛ wo ho tɔ wo sɛ wobɛkan akodu anum (5) pɛ a, ma bere no nkɔ soro nkakrankakra. Wubetumi ama akɔ soro akodu ason, awotwe, anaa du (10) mpo.
4. Ntini a Ɛma Ahomegye a Ɛkɔ So Nkɔanim
Eyi yɛ ɔkwan a ɛyɛ nwonwa yiye. Wɔ eyi mu no, wohyɛ ntini a ɛwɔ nipadua no fã biako mu den bere a worehome no, na wogyae saa ntini a ɛyɛ den no bere a worehome no. Eyi ma nipadua ne adwene mu ahotɔ kɛse.
- da fam.
- Nea edi kan no, home kakra na gye w’ahome kakra.
- Afei, bere a worehome no , pia wo nan ase ne wo nansoaa mu denneennen. Mia denneennen ankasa.
- Afei bere a worehome no , gyae saa a ɛyɛ den no koraa. Nya sɛnea ɛyɛ hare a ɛte nka wɔ saa beae no mu osuahu.
- Afei, bere a worehome no, kyekye wo nantwi ba ntini no mu den . Gyae wɔn bere a worehome no.
- Yɛ adwuma fi wo nipadua ase kɔ soro wɔ saa kwan yi so. Twe wo nan, w’asen, wo yafunu, wo moma so, wo nsateaa, wo nsa, wo mmati, wo kɔn, ne awiei koraa no w’anim ntini mpo (a w’ani ayɛ mu, wo sẽ a ɛyɛ den) na gye w’ahome bere a worehome no.
5. Gyata Hom a Wɔasesa
Eyi yɛ ɔkwan a ɛyɛ anigye a wɔfa so yɛ. Fa no sɛ woyɛ gyata bere a woreyɛ eyi no.
- Tena nkongua so anaa fam yiye.
- Fa wo hwene mu home. Hom kɔ mu kosi sɛ wo yafunu bɛyɛ ma.
- Sɛ wo ayɛ ma dodo sɛ wobɛhome bio a, bue w’ano sɛnea wubetumi.
- Afei fa "HA" nnyigyei yi wo home nyinaa prɛko pɛ, te sɛ gyata a ɔrebobom.
- Tia eyi mu mpɛn pii. Wobɛte nka sɛ wɔregyae nhyɛso a wɔde asie w’adwene mu no.
Bere bɛn na ɛsɛ sɛ wokɔ oduruyɛfo nkyɛn?
Saa akwan a wɔfa so home yi yɛ nnwinnade akɛse a wɔde di adwennwen ne dadwen ho dwuma. Nanso w’adwennwen dodowSɛ ɛtra hɔ kyɛ, wuntumi nnyina ano, anaasɛ wowɔ sɛnkyerɛnne afoforo te sɛ adwenemhaw a, eyinom nkutoo rennɔɔso.
Wɔ tebea a ɛte saa mu no, ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wo ne w’abusua oduruyɛfo anaa oduruyɛfo bi bɛka ho asɛm. Wɔbɛma woanya ano aduru a ɛfata sen biara.
Nkrasɛm a Wɔde Kɔ Fie
- Wo home yɛ adwinnade a tumi wom yiye a wowɔ kwa a wode bɛtew adwennwen so.
- Sɛ wopɛ sɛ wunya nea eye sen biara a, ma saa apɔw-mu-teɛteɛ yi nyɛ wo su da biara da. Simma 5-10 mpo dɔɔso.
- Ade titiriw a ɛsɛ sɛ wode w’adwene si so ne sɛ wubekura wo home mu, na woahome a emu dɔ a ɛhyɛ wo yafunu ma.
- Eyinom yɛ akwan horow a wɔfa so gyina ano ara kwa. Sɛ w’adwennwen anaa wo dadwen mu yɛ den dodo sɛ wubedi so a, ntwentwɛn wo nan ase da sɛ wobɛhwehwɛ aduruyɛ mu afotu.
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