Na dis na aw fɔ mek wan DIY Wɛlbɔdi Ritrit fɔ yu maynd ɛn bɔdi na os!

Sɔntɛnde yu kin fil lɛk se ‘a dɔn’? Yu taya fɔ wok, du os wok, ɛn du ɔltin? Yu fil se yu maynd ɛn yu bɔdi nɔ gɛt layf ɛn yu nɔ intres pan ɛnitin? Dɔn dis stori na fɔ yu. Lɛk wi ɔl, i nɔmal fɔ fil taya na wi maynd ɛn bɔdi sɔntɛnde wit dis bizi layf. Bɔt if da taya de kɔntinyu, i nɔ go fayn fɔ wi wɛlbɔdi. So, di bɛst sɔlv fɔ dis na fɔ sɛt sɔm tɛm fɔ yusɛf ɛn gi yu maynd ɛn bɔdi rɛst.

Nɔto ɔlman kin ebul fɔ spɛn bɔku mɔni, tek sɔm dez ɔf, ɛn go na big ɔtel fɔ ‘wɛlbɔdi ritrit’. Bɔt udat bin se yu nɔ go ebul fɔ du am na os? Yes, yu kin du ‘DIY Wellness Retreat’ na os, we dɛn mek fɔ yu nid, we go briŋ big wɛlbɔdi ɛn freshnɛs to yu maynd ɛn bɔdi. Lɛ wi si aw fɔ du am?

Fɔs, lɛ wi ɔndastand wetin na ‘Self-Care’?

Yu go mɔs dɔn yɛri di wɔd ‘sɛlf-kɛr’ bɔku tɛm. Fɔ tɔk am simpul wan, fɔ kia fɔ yusɛf na ɛnitin we yu de du bay wilful fɔ kia fɔ yu yon bɔdi, maynd, ɛn filin. I min se yu fɔ lisin to wetin yu maynd ɛn yu bɔdi nid ɛn afta dat yu fɔ du sɔntin bɔt am. I tan lɛk se yu de chaj yu fon. As yu de kɔntinyu fɔ wok ɛn di batri de dray, wi maynd ɛn bɔdi nɔ de gɛt trɛnk igen. So i impɔtant fɔ kia fɔ yusɛf fɔ mek yu gɛt chaj bak.

Ritrit lɛk dis na os na fayn chans fɔ bigin yu abit fɔ kia fɔ yusɛf, ɔ jɔs rilaks ɛn yɔŋ bak.

Aw yu kin pripia fɔ di ritrit?

Fɔ ritrit gud gud wan, yu nid fɔ pripia gud gud wan. If nɔto dat, yu nɔ go gɛt di tin dɛn we yu want. Na sɔm tin dɛn we yu kin du:

• Tink bɔt yu gol: Fɔs, tink bɔt wetin yu want frɔm dis. Yu wan fri yu maynd (rejuvenation)? Ɔ yu want fɔ gɛt yu bɔdi ( ɛnaji )? Ɔ yu want fɔ tink bɔt yusɛf nyu we (sɛlf-discovery)? Yu fɔ pik di tin dɛn we yu want fɔ du akɔdin to wetin yu want fɔ du.
• Sɛt tɛm: Sɛt wan wikɛnd fɔ dis. Tel yu fambul en padi dem se yu go bi likl ‘off the grid’ fo dis tu dez. Dat min se yu fɔ de fa frɔm fon kɔl ɛn travul we nɔ nid. If nɔto dat, ɔl di plan dɛn we yu bin dɔn plan go pwɛl.
• Rimov di domɔt na di os:Bifo di ritrit bigin, klin ɛn klin yu os. I at fɔ fri yu maynd na say we chaos.
• Pripia it ɛn drink bifo tɛm: Pripia ɔ kip rɛdi-mɛd wɛlbɔdi it , snek, ɛbul ti, ɛn ɔda tin dɛn so dat yu nɔ go nid fɔ spɛn tɛm na di kichin we yu de ritrit.
• Mek plan (bɔt nɔ rigid!): Mek wan rough plan fɔ wetin yu nid fɔ du fɔ di de. Bɔt nɔ rigid bɔt am. Wi kin kɔl dis ‘strɔkchɔ fleksibiliti’ . Dat min se yu fɔ gɛt plan, bɔt yu fɔ alaw pipul dɛn fɔ lisin to yu ɛn ajɔst di tin dɛn we yu nid.
• Briŋ di tin dɛn we yu nid: Pripia di tin dɛn we yu nid bifo tɛm, lɛk ɛbul ti, insɛns stik dɛn we gɛt sɛnt, fayn fayn pensil dɛn we gɛt kɔlɔ, jɔnal, ɛn tin dɛn fɔ kia fɔ yu skin.

Wetin yu kin du na di ritrit?

Dipen pan yu gol, bɔku tin dɛn de we yu kin du. E fayn fɔ put ɔl tu di tin dɛm wae de gi yu bɔdi pawa ɛn tin dɛm wae de mek yu maynd kol.

Na sɔm ɛgzampul dɛn ya:

• Fɔ it tin dɛn we gɛt fayn fayn tin dɛn fɔ it.
• Fɔ go na yad ɔ gadin ɛn ɛnjɔy di fayn fayn tin dɛn we de na di wɔl.
• Tink dip .
• Ɛksesaiz (e.g. yoga, waka, dans).
• Drink bɔku wata (wata we dɛn dɔn infuz, ɛbul ti, ɛn ɔda tin dɛn).
• Tin dɛn we de mek yu gladi (lisin to myuzik, drɔ, rid buk).
• Fɔ trit yusɛf (wan masaj, fɔ was fayn, fɔ trit yu ia).

Lɛ wi tɔk bɔt sɔm pan dɛn tin ya smɔl mɔ.

It we gi wɛlbɔdi

Gud ritrit nɔto jɔs fɔ it wɛlbɔdi. Tink bɔt wetin na yu gol dɛn fɔ it. Yu go lɔs yu wet? Gɛt trɛnk? Plan yu it dɛn akɔdin to dat.

• Ad fresh vegjetabul, frut, slim protin (fish, chukchuk), en nat to yu it.
• Stay away frɔm ultra-processed foods as mɔ as yu ebul.
• Bifo yu it it we de mek yu fil ful ɛn slip afta yu dɔn it, pik it we go mek yu fil fayn ɛn gɛt trɛnk.
• Bifo yu it, tek smɔl tɛm tink bɔt wetin yu de it. Ɛnjɔy in kɔlɔ, smɛl, ɛn teist. Wi kin kɔl dis ‘mindful eating’ .

Di Aktiviti we Yu De Du fɔ Du Tin

We di bɔdi de du ɛksɛsayz, di maynd sɛf kin fil fayn.

• Yu kin go waka na wan pak we de nia de.
• Fɔ fala wan yoga ɔ wokɔt vidio na Yutub na os.
• Dis na fayn tɛm fɔ tray nyu tin we yu nɔ ɛva tray bifo. Maybe join wan Zumba klas onlain.

Slip fayn fayn wan.

Gud slip impɔtant fɔ mek wi gɛt wɛlbɔdi. We yu de du dis ritrit, mek gud slip bi yu prɔyoritɛt.

• Ɔf yu fon ɛn TV at le wan awa bifo yu go slip.
• Mek di rum dak bad bad wan.
• Yuz fayn fayn bed dɛn we klin.
• Yu go notis di difrɛns na yu bɔdi we yu gɛt gud slip insay di nɛks sɔm dez. I go mek yu kɔntinyu fɔ slip fayn.

Mindfulness ɛn Stress Management

Dɛn tin ya go ɛp fɔ mek yu nɔ wɔri ɛn nɔ strɛs.

• Fɔ tink gud wan: Put 10 minit ɛvri mɔnin fɔ tink gud wan. Yu kin yuz fri ap dɛn lɛk Insight Timer ɛn Calm fɔ dis.
• Jɔnal: Fɔ rayt wetin de na yu maynd pan pepa kin rili rilaks.
• Ɔda tin dɛn we yu fɔ du: Lisin to myuzik we de mek yu fil kol, drɔ, waka na di nature, sok yu fut insay tub we gɛt Epsom salt wata, wach wan fani fim.

Aw yu kin mɛzhɔ aw di ritrit kin wok fayn?

I at fɔ ɛkspɛkt big chenj na yu bɔdi frɔm wikɛnd ritrit. Bifo dat, pe atɛnshɔn pan tin dɛn lɛk aw yu gɛt trɛnk, aw yu de strɛs, aw yu de rilaks, ɛn aw yu de tink .

Wan simpul we de fɔ mɛzhɔ dis.

• Bifo di ritrit bigin, rayt yu taya, strɛs, ɛn ɛnaji pan wan skel we de frɔm 1-10 (1 = nɔto at ɔl, 10 = i rili ay).
• Afta di ritrit dɔn, chɛk di sem tin dɛn bak.
• If gud chenj de na yu skɔ, i min se yu ritrit bin saksesful!

Tray fɔ put di abit dɛm wae mek dis fayn chenj (e.g., fɔ tink gud wan na mɔnin, fɔ slip fayn) insay yu ɛvride layf. Yu kin du dis bay we yu sɛt wan SMART gol . SMART tinap fɔ Spɛsifi k , Mɛzhɔbl , Akshɔn -oriɛnted, Rialistik , ɛn Taym -baund.

Fɔ ɛgzampul, "A go meditate fɔ 10 minit ɛvri mɔnin" na gud SMART gol.

Wɛlbɔdi ritrit lɛk dis kin bi fayn we fɔ mɛn yu maynd, bɔdi, ɛn sol. Ɛn di gud abit dɛn we yu go lan frɔm am go ɛp yu fɔ gɛt wɛlbɔdi fɔ di res ɔf yu layf. Nɔ fɔgɛt fɔ tɔk to yu dɔktɔ bɔt ɛni wɛlbɔdi prɔblɛm we yu go gɛt.