Dɛn ne ‘Adwene mu Nsusuwii’? Momma yɛnka eyi ho asɛm tiawa.

Ɛtɔ mmere bi a, wunhyia ɔhaw wɔ bere tenten a wo da no adi ho mpo a wubesusuw ho? Wosɔre anɔpa, kɔ adwuma, baa fie, kɔda, na woda. Da mũ no nyinaa atwam te sɛ robɔt. Bere a w’adwene wɔ baabi foforo no, wo nipadua reyɛ biribi foforo. Mpɛn pii no, yɛte ‘autopilot’ mode mu. Sɛ yɛte sɛɛ a, yɛhwere nneɛma pii wɔ asetena mu. Adwene mu nhumu yɛ suban fɛfɛ a ɛnyɛ den a ɛboa yɛn ma yefi saa tebea no mu na yɛtra ase wɔ bere no mu.

Dɛn ne ‘Adwene mu Nhumu’ kɛkɛ?

Sɛ yɛbɛka no tiawa a, adwene mu nhumu yɛ adeyɛ a ɛne sɛ wɔbɛhwɛ nea ɛrekɔ so wɔ mprempren bere yi mu no yiye. Ɛne sɛ, wobɛhwɛ nea ɛrekɔ so wɔ w’adwene mu (wo nsusuwii, wo nkate) ne nea ɛrekɔ so wɔ wo nipadua mu (sɛ nhwɛso no, nkate a ɛwɔ wo yafunu mu bere a wokae sɛ wubetua anyinam ahoɔden ho ka no).

Ɛfa nea ɛrekɔ so wɔ wo ho a wobɛma w’adwene akɔ so nso ho. Sɛ nhwɛso no, nhwiren foforo a ɛrefefɛw bere a worekɔ adwuma da biara da no a wubehu.

Sɛ yɛhwɛ saa kwan yi so a, adwene mu nhumu yɛ ade a wɔahyɛ no nsow. Ɛte sɛ nea wufi akyirikyiri hwɛ w’asetra, a wonyɛ w’ade wɔ nkate fam.

Eyi fã foforo ne ‘autopilot’ a yɛadi kan aka ho asɛm no. Ɛno kyerɛ sɛ wobɛyɛ adwuma a wunnim anaasɛ wunsusuw nneɛma ho. Fa no sɛ wufi wo kar mu Kwasida anɔpa, a woayɛ w’adwene sɛ wobɛkɔ baabi a wɔde kar sisi, na wode kar akɔ adwumayɛbea hɔ sɛnea wotaa yɛ no. Ɛno ne nea ‘autopilot’ yɛ.

Nsonsonoe a ɛda ‘Mindfulness’ ne ‘Autopilot’ ntam.

Sɛ yɛbɛte saa nsusuwii abien yi ase yiye a, ma yɛnhwɛ saa pon yi.

Mɛyɛ dɛn ahu sɛ mereyɛ eyi yiye?

Wubetumi de eyi adi dwuma bere biara, baabiara. Wɔ kar mu, wɔ ntonto mu, wɔ adwumam. Nea edi kan no, fa "adwuma biako a wobɛyɛ" di dwuma. Ɛno kyerɛ sɛ wobɛyɛ ade biako biara na wode w’adwene nyinaa ama. Wubetumi de biribi a ɛnyɛ den koraa afi ase, te sɛ wo sẽ a wobɛhohoro anaasɛ apɔw-mu-teɛteɛ a wubedi .

Sɛ wo nkutoo wɔ simma kakraa bi a, sɔ eyi hwɛ:

1. Nea edi kan no, gyae kakra na hwɛ wo nipadua no yiye. Dɛn na wuhu na wote? Hyɛ nea wote hua, wosɔ hwɛ, ne nea wode wo nsa ka nso nsow. Mfa eyinom nkyerɛw sɛ eye/bɔne. Ma wɔnyɛ kɛkɛ.

2. Afei siesie w’adwene kɔ akyiri mpo. Dɛn na worete nka wɔ wo nipadua mu? Hyɛ nneɛma a ɛnyɛ anifere te sɛ akisikuru anaa akisikuru mpo nsow. Fa w’adwene nyinaa ma wo nipadua no fã biara kakra. Efi wo ti so kosi wo nansoaa so.

3. Afei, hwɛ wo home yiye. Wo nipadua mu ɛhe na wote ɔhome nka kɛse? Wɔ wo moma so? Wɔ wo yafunu mu? Wɔ wo hwene mu? Ma w’adwene nkɔ hɔ.

4. Bisa wo ho sɛ, "Mete nka dɛn mprempren?" Hu wo nsusuwii ne wo nkate. Wo ne wɔn tra kakra. Ma saa nkate horow no mmra, a wommu atɛn.

5. 5. .Sɛ w’adwene kyinkyin (na ɛbɛba a wontumi nkwati) a, mma wo ho nnyɛ wo hu. Ɛyɛ ade a ɛfata koraa. Ɛho nhia sɛ wobɛboro wo ho wɔ ho. Fa brɛoo paa, fa w’adwene san kɔ wo home so.

Mfaso bɛn na ɛwɔ ‘Adwene mu Nsusuwii’ a wɔde di dwuma so?

Adwene a wode bedi dwuma no boa wo ma wuhu bere a wowɔ autopilot mu no. Enti, sɛ́ anka wubenu wo ho akyiri yi no, wowɔ hokwan sɛ wobɛsakra nea woreyɛ saa bere no ara.

Fa no sɛ wudi popcorn packet biako anadwo biara wɔ TV anim. Eyi ne wo su. Sɛ w’adwene wɔ w’adwene mu a, wubetumi ‘akyere’ saa su yi. Saa bere no, wubetumi asi gyinae foforo. Ebia wubedi karɔt mmom sen popcorn, anaasɛ wubegyae TV hwɛ na woakɔ nantew bere tiaa bi.

Saa kwan yi so no, adwene a wode si biribi so boa wo ma wo ne wo botae ne akwanhwɛ ahorow di nkitaho, enti wubetumi akwati sɛ wobɛyɛ nneɛma a wunsusuw ho (e.g. chocolate kɛse a wubedi bere a woayɛ basaa ).

Adwene mu akwahosan so mfaso

Adwene mu nhumu yɛ adwinnade a ɛsom bo yiye ma adwenemyare.

• Ɛtew adwennwen so: Sɛ wowɔ mprempren bere yi mu a, ɛnyɛ den koraa sɛ wobɛhaw wo ho wɔ daakye ho a ɛho nhia na woanu wo ho wɔ nea atwam no ho.
• Di Dadwen Ho So: Adeyɛ yi boa wo ma woma nsusuwii a ɛyɛ dadwen ba na ɛkɔ, sen sɛ wobɛko atia.
• Ɛma Adwene Tu Ntu mpɔn: Sɛ wufi ase kyerɛ nneɛma nketenkete a ɛwɔ asetra mu mpo ho anisɔ a, ɛbɛyɛ mmerɛw sɛ w’ani begye.

Nanso kae eyi: Bere a adwene mu nhumu yɛ adwinnade a tumi wom de, nanso ɛnyɛ aduru a wɔde besi adwenemyare a emu yɛ den ananmu (e.g., adwenemhaw kɛse). Sɛ wowɔ ɔhaw a ɛte saa a, ɛho hia paa sɛ wobɛkɔ oduruyɛfo nkyɛn akɔhwehwɛ afotu.

Adwene a wɔde hyɛ mu duru so na wɔteɛteɛ wɔn apɔw mu

Wubetumi nso de saa su yi adi dwuma de ahyɛ wo mu duru so. Yɛfrɛ no "Adwene mu Adidi" .

• Ansa na wubedidi no, bisa wo ho sɛ ɔkɔm de wo ampa anaa.
• Sɛ woredidi a, hwɛ wo prɛte. Nya ne kɔla ne ne hua mu anigye.
• Didi nkakrankakra, na nya biribiara a wobɛka, ne dɛ, ne sɛnea ɛyɛ no dɛ.
• Bere a woredidi no, hwɛ sɛ wo yafunu ayɛ ma anaa. Gyae adidi bere a wote nka sɛ w’amene ara pɛ, sɛ mpo aduan da so ara wɔ wo prɛte so mpo a.

Saa ara na bere a woteɛteɛ w’apɔw mu no. Hwɛ sɛnea wo nipadua te nka bere a woreteɛteɛ w’apɔw mu no yiye. Hwɛ sɛnea wo ntini te nka, sɛnea wohome, sɛnea wo ho fifiri te. Afei apɔw-mu-teɛteɛ bɛyɛ osuahu a ɛyɛ anigye kɛse. Enti wobɛkanyan wo ma woakɔ so ateɛteɛ w’apɔw mu.

So wopɛ sɛ wowɔ wo da biara da asetra mu kɛse? Afei, fa w’adwene si so. Ɛno ne anammɔn a edi kan.