Sɔntɛnde, wi kin fil bad bad wan, wi kin fil se na wi wangren de, ɛn wi kin wɔri. I tan lɛk se yu wan de na dak rum. Sɔntɛm yu dɔn ɔlrɛdi de tek mɛrɛsin ɔr advays fɔ wan sik lɛk pwɛl hat. Apat frɔm dɛn tin ya, fɔ pe atɛnshɔn smɔl to yu insay kin bi big trɛnk fɔ mek yu gladi mɔ ɛn kɔntrol di we aw yu de fil. Dis nɔto sɔntin we yu fɔ du wan tɛm. We yu bigin wit smɔl tin ɛn mek am abit, yu go notis big difrɛns as tɛm de go.
Wetin na ‘Mindfulness’?
Fɔ tɔk am simpul wan, fɔ tink gud wan min fɔ liv insay di tɛm we wi de naw, ɛn nɔ wɔri bɔt di tin dɛn we dɔn pas ɔ wɔri bɔt di tumara bambay. Jɔs fɔ wach di tin dɛn we de kam na yu maynd, pe atɛnshɔn to di tin dɛn we yu de fil na yu bɔdi. Bɔt we dɛn nɔ gɛt jɔjmɛnt.
Imajin se yu de pe atɛnshɔn to di we aw di shit we yu wɛr de fil, ɔ di we aw di it we yu de it de te. Na dat mindfulness bi.
Fɔ tink gud wan, yoga, ɛn tai chi kin ɛp yu fɔ blo smɔl pan di tin dɛn we yu de tink bɔt we yu bizi. Dɛn kin ɛp yu fɔ chenj di we aw yu de si layf ɛn ɛp yu fɔ bia wit di gud ɛn bad. Bɔt fɔ mek yu gɛt di bɛst rizɔlt, i impɔtant fɔ sɛt sɔm tɛm ɛvride fɔ dis.
Lɛ wi stɔp fɔ blem wisɛf, nɔto so?
We yu de na stet lɛk pwɛl hat, ɔltin kin tan lɛk se i bad. Ivin if yu mek smɔl mistek, i kin tan lɛk se sɔmbɔdi de kɔl yu frɔm insay, nɔto so? Tink laik "Wetin mek a du dis?" ɛn "A nɔ gɛt wan valyu" kam na mi maynd.
Bɔt di tru tin na dat: Yu nɔto da vɔys de na yu ed. We da vɔys de bigin fɔ kɔndɛm yu, kɔntrol am. Tray dɛn tin ya:
- Gi yusɛf di sem advays we yu go gi yu bɛst padi: Imajin if sɔntin lɛk dis apin to yu bɛst padi, wetin yu go tɛl am? Yu go kɔl am? Nɔ, nɔto so? Yu go tɔk to am wit lɔv ɛn kɔrej am. Du di sem tin fɔ yusɛf.
- Aks da vɔys de fɔ pruf: "Wetin yu de tɔk na tru? Yu kin pruv am?" Aks da sem tinkin de. Yu go no fɔ yusɛf if na tru ɔ na jɔs sawnd we de mek yu vɛks.
- Luk di tin we de apin difrɛn we: If pɔsin trit yu bad, nɔto yu fɔlt ɔltɛm. Sɔntɛm di pɔsin bin strɛs bad bad wan, ɛn yu bin jɔs de de da tɛm de.
Mɛmba se nɔto ɔl di bad tin dɛn we yu de tink bɔt na tru. Fɔ lan fɔ chalenj dɛn impɔtant fɔ mek yu maynd gɛt wɛlbɔdi.
Bi kreativ ɛn sho wetin de na yu maynd.
Art na wan we we rili sef ɛn wɛlbɔdi fɔ rilis di daknɛs ɛn sɔri-at we de na yu at. Big pawa de fɔ alaw yu dip filin fɔ flɔ flɔ kriet. I nɔ at so fɔ bigin. Tek wan ol tin we yu lɛk fɔ du bak, ɔ tray fɔ du nyu tin.
| Aktiviti fɔ mek tin dɛn | Aw fɔ du am |
|---|---|
| Raytin | Stɔdi dɔn ivin sho se we yu rayt bɔt di tin dɛn we de mek yu at pwɛl fɔ 15 minit ɛvride fɔ 3 dez, dat kin ɛp yu fɔ fil fayn. Yu kin sho dɛn tin ya to yu padi, fambul, ɔ dɔktɔ we yu kin abop pan, ɔ yu kin kip dɛn sikrit. |
| Drɔin | Tek wan buk fɔ drɔ ɛn sɔm pensil dɛn we gɛt kɔlɔ, go na yu fav fayn fayn ples (di bich, wan rivabank, wan tɛmpul gadin) ɛn drɔ wetin yu si. |
| Myuzik | If yu bin de ple inschrumɛnt, dis na fayn tɛm fɔ bigin ple am bak. Ɔ tek wan nyu gita klas. |
| Ɔda tin dɛn we pɔsin kin lɛk fɔ du | Tray ɛnitin we de briŋ yu kriet sayd, lɛk fɔ nit, fɔ mek flawa pɔt, ɔ fɔ wok wit kle. |
Nɔ shem ɔ tink se, "O, a nɔ go ebul fɔ du dis" we yu de du dɛn tin ya. I nɔ impɔtant wetin na di rizɔlt. Wetin impɔtant na fɔ mek yu du am.
Mek tɛm fɔ du tin dɛn we go mek yu gladi.
Fɔ gɛt wɛlbɔdi maynd, i impɔtant fɔ gɛt gladi at. I nɔ kin ɔl bi meditashɔn ɛn art. Yu nid bak fɔ laf ɛn du tin dɛn we yu kin lɛk fɔ du. Dis kin tranga smɔl wit pwɛl hat. So, put dɛn tin ya insay yu rutin ɛvride. Ivin if yu nɔ de fil gladi rayt naw, kɔntinyu fɔ du dɛn. As tɛm de go, i go mek yu gɛt bɔku pis.
Fɛn wetin mek yu de liv yu layf.
We wi nɔ gɛt klia rizin na layf, wi kin fil se wi dɔn lɔs. Stɔdi dɔn sho se pipul dɛn we gɛt strɔng sɛns fɔ du sɔntin kin ebul fɔ bia wit di prɔblɛm dɛn we kin mit dɛn na layf. Fɔ sɔm pipul dɛn, dis rizin kɔmɔt frɔm rilijɔn. Fɔ ɔda pipul dɛn, i kɔmɔt frɔm dɛn wok. If yu nɔ ebul fɔ tink bɔt say fɔ bigin, tray dis:
Sɔntɛnde, yu kin so ful-ɔp wit sɔntin we yu nɔ kin no ɔmɔs tɛm dɔn pas, nɔto so? Rayt dɛn tin dɛn de na wan notbuk. As tɛm de go, dɛn not dɛn de go gi yu smɔl smɔl tin dɛn we go ɛp yu fɔ no wetin yu want fɔ du.
Tek brek, tek ‘timeout’.
Ivin wen wi de ple gem, wi de tek ‘timeout’, no bi so? Wetin mek na so i bi? Stɔp fɔ sɔm tɛm, plan bak, gɛda yu trɛnk, ɛn ple. Na di sem tin na layf. We yu fil bɔku wet ɔr prɛshɔn na yu maynd, nɔr frayd fɔ tek ‘taym ɔut’. Da tɛm de, du sɔntin we go mek yu maynd kol.
| We dɛn fɔ rilaks | Tɔk bɔt |
|---|---|
| Meditashɔn ɔ Imej we Dɛn Gayd | Put wetin yu de tink na kɔna ɛn pe atɛnshɔn pan wan wɔd ɔ tink. Ɔ imajin yusɛf na ples we rili kwayɛt (na bich, na fɔrɛst). |
| Ɛksesaiz fɔ blo | Fokus pan yu briz, kip yu maynd pan wan tin. Briz smɔl smɔl tru yu nos, ol yu briz fɔ sɔm sɛkɔn, dɔn blo smɔl smɔl tru yu nos ɔ yu mɔt. Du dis fɔ lɛk 20 minit so. |
| Bayofidbak we dɛn kin gi | Insay dis, dɔktɔ we de mɛn yu kin tich yu aw fɔ kɔntrol di tin dɛn we yu bɔdi de du, lɛk yu at rit ɛn blɔd prɛshɔn. Yu kin yuz dɛn we ya fɔ mek yusɛf kol we yu fil strɛs. |
| Masaj we yu de du | If yu gɛt masaj frɔm pɔsin we yu kin abop pan ɛn we sabi du di wok, dat kin rili mek yu bɔdi ɛn yu maynd fil fayn. |
Rɛst nɔ min "jɔs de de" ɔ "lɛs." Tink bɔt am as sɔntin we impɔtant fɔ mek yu gɛt wɛlbɔdi, jɔs lɛk fɔ it ɛn slip.
Mɛsej we dɛn kin kɛr go na os
- Yu maynd wɛlbɔdi rili valyu. Fɔ pe atɛnshɔn pan yusɛf fɔ dat na big trɛnk.
- Nɔ tray fɔ du ɔltin wan tɛm. Start wit smɔl tin we izi fɔ yu ɛn mek am abit.
- Chalenj di bad tin dɛn we de kam na yu maynd. Nɔto una de tink bɔt dɛn.
- Fɔ mek tin dɛn, fɔ du tin dɛn we de mek yu gladi, ɛn fɔ rilaks nɔto lɔjishɔn, dɛn impɔtant fɔ mek yu gɛt wɛlbɔdi.
- If nɔr pan dis nɔr ɛp, ɛn yu sɔri ɛn wɔri de wɔs, duya nɔr sɔfa yu wan. Mek shɔ se yu si yu dɔktɔ ɛn tɔk to am.
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