Yu tink se wi fɔ praktis fɔ tɛl tɛnki fɔ ad smɔl mɔ gladi at na wi layf?

Wi ɔl bizi dɛn tɛm ya, nɔto so? Frɔm di tɛm we wi wek na mɔnin te wi go slip na nɛt, wi kin wok nɔ stɔp. Insay da tɛm de, sɔntɛnde wi kin mis di smɔl smɔl tin dɛn we kin mek wi gladi ɛn di gud tin dɛn we wi kin du na layf. We dat apin, i nɔmal fɔ mek yu fil bad ɛn fil bad. Bɔt yu no se wan we de we rili simpul, bɔt we rili pawaful fɔ ad smɔl gladi at ɛn layt to dis bizi layf? Na dat wi go tok abaut tide. Mek wi kol dis "gratitude". I tan lɛk mɛrɛsin, bɔt na mɛrɛsin we nɔ gɛt ɛni sayd ɛfɛkt ɛn we de briŋ pis na di maynd!

Wetin na dis "no bɔt gud kwaliti"? Fɔ tɔk am simpul wan...

"Gratitude" na, fɔ tɔk am simpul wan, fɔ no ɛn gladi fɔ di gud tin dɛn we de na wi layf, di ɛp we wi de gɛt, di smɔl smɔl tin dɛn we de mek wi gladi. Dat min se, fɔ tink bɔt di tin dɛn we wi dɔn gɛt, di pipul dɛn we de ɛp wi, ɛn sɔntɛnde ivin di smɔl smɔl tin dɛn we wi nɔ rili bisin bɔt. Dis nɔto jɔs fɔ se "Tɛnki." Na filin we dip pas ɔl. Imajin, we yu wek na mɔnin ɛn si di san de kɔmɔt fayn fayn wan. Pan ɔl we i tan lɛk se na smɔl tin, if da tɛm de yu fil gladi smɔl ɛn tɛl tɛnki fɔ am, na dat fɔ tɛl tɛnki. Ɔ, if pɔsin ɛp yu smɔl, if yu mɛmba am ɛn tɛl da pɔsin de tɛnki frɔm ɔl yu at, dat na fɔ tɛl tɛnki bak. Yu no se dis abit rili fayn fɔ wi maynd ɛn bɔdi wɛlbɔdi? Wi go tɔk bɔt dat leta.

Step 1: Lɛ wi bigin fɔ si, luk fɔ, ɛn gladi fɔ di gud tin dɛn na layf!

Di fɔs tin we wi fɔ du na dis. Lɛk ditektiv, wi kin bigin fɔ luk fɔ di gud tin dɛn we ayd insay wi de, insay wi layf. Sɔntɛnde, dɛn tin ya kin rili smɔl. Bɔt na dɛn smɔl smɔl tin dɛn de mek layf fayn.

Aw yu kin fɛn dɛn gud tin ya?

• Tink bɔt tri tin dɛn we yu kin gladi fɔ ɛvride: i kin bi yu wɛlbɔdi . I kin bi tayt padi, famili mɛmba. Wan fayn it we yu bin it, wan kɔmfyut os we yu de liv, wan fayn flawa we de blo, wan strenja we ɛp yu... We yu tink bɔt am lɛk dis, yu go sɔprayz fɔ si bɔku tin dɛn we yu kin tɛl tɛnki fɔ insay wan de! I tan lɛk se yu opin yu yay bak.
• Start wan "Gratitude Journal ": Gɛt wan smɔl notbuk ɛn ɛvri nɛt bifo yu go slip, rayt tri ɔ 4 tin dɛn we yu gladi fɔ da de de. Tin dɛm lɛk, "A gladi bikɔs ɔf di fayn fayn it we mi mama mek mi tide," "A gladi se mi padi kɔl mi tide," ɛn ɔda tin dɛn We yu rayt dis, dɛn gud tin dɛn de kin de insay yu maynd mɔ. Afta sɔm dez, yu go notis aw yu at de fil layt.
• Mek yu gɛt abit fɔ mɛmba gud kwaliti dɛn:Sɔm pipul dɛn kin tɛl Gɔd tɛnki bifo dɛn it. I nɔ nid fɔ bi tin we gɛt fɔ du wit rilijɔn. We di it kam bifo dɛn, i fayn fɔ tink fɔ wan sɛkɔn se, "Aw i fayn fɔ mek a gɛt dis it tide." Da we de, wi kin ɔndastand di valyu we it gɛt. Dɔn bak, na gud abit fɔ tink se, "Tide a gɛt dis de, a gɛt wɛlbɔdi."

Tink bɔt ɔmɔs tin dɛn wi de si ɛvride, bɔt nɔ tek tɛm tink bɔt am. Fɔ ebul fɔ blo fayn, fɔ gɛt klin wata fɔ drink, fɔ gɛt pipul dɛn we lɛk wi rawnd wi... na dɛn rial trɔs ya.

Step 2: Sɔv da filin de fɔ tɛl tɛnki ɛn gladi at.

Afta yu dɔn si gud tin dɛn, di nɛks tin we impɔtant pas ɔl na fɔ rili ɛkspiriɛns da gladi at de, da filin de fɔ tɛl tɛnki. Dat nɔ min se yu fɔ jɔs tink bɔt am ɛn fɔgɛt bɔt am. Imajin, yu kam bak na os afta yu dɔn wok tranga wan. Dɔn yu pikin rɔn kam mit yu ɛn ɔg yu. Da tɛm de, yu kin fil gladi pasmak ɛn dɛn lɛk yu, nɔto so? Na da tɛm de, stɔp fɔ wan sɛkɔn ɛn se, "Ah, na dis na gladi at!" ɛn fil da filin de. Mek da gladi at de ɔlsay na yu bɔdi. I tan lɛk se yu de it fayn it smɔl smɔl. Dis kin gɛt fɔ du bak wit wetin wi kɔl ``Mindfulness''. Dat min se yu fɔ pe atɛnshɔn gud wan to wetin de apin ɛn wetin de fil insay di tɛm we wi de naw. Na da tɛm de nɔmɔ yu go rili ebul fɔ ɛkspiriɛns dɛn smɔl smɔl tin dɛn ya we go mek yu gladi.

Step 3: Sho yu tɛnki ɛn tɛnki to ɔda pɔsin, ɛn sho am tru akshɔn!

Wi bin de si gud tin dɛn, wi bin gladi fɔ dɛn. Naw na tɛm fɔ sheb da gladi at de, da no bɔt dɛn kwaliti dɛn de wit ɔda pɔsin. Dis nɔto jɔs fɔ tɔk fayn ɔ fɔ bi gud abit. Na di tru tru apreshɔn we de kɔmɔt na yu at. We yu tɛl pɔsin tɛnki, yu rili de praktis di fɔs tu tin dɛn we yu fɔ du: yu dɔn si sɔntin we fayn, ɛn yu rili gladi fɔ am.

Aw yu kin du dis?

• Tɛl pɔsin we dɔn ɛp yu ɔ du gud tin: "I bin rili fayn fɔ yu fɔ ɛp mi da de de...", "A rili gladi we yu lisin to mi da de de...", "Tɛnki fɔ tich mi dis...", "I bin rili trɛnk fɔ mi fɔ de nia yu da de de..." Yu kin rayt lɛta bak fɔ tɛl tɛnki . Imajin, if yu mama kuk wan fayn it, ivin wan simpul wɔd lɛk "Mama, di it swit. Tɛnki fɔ yu so !" go mek dɛn gladi.
• Sho se yu gladi fɔ du gud tin: Sɔntɛnde, we pɔsin du yu fayn, yu kin fil fɔ du sɔntin fɔ am. Ɔ, yu kin du sɔntin fɔ ɔda pɔsin bay we yu tink se, "A go du dis fɔ ɔda pɔsin." (Pay it forward) ɛn du am fɔ dɛn. We yu de na kiyu, ol di domɔt fɔ di pɔsin we de biɛn yu. Du ɔda pɔsin in wok we nɔbɔdi nɔ notis. Tray am ɛn si aw i de mek yu fil! Ivin smɔl fayv kin mek yu fil fayn.
• Tɛl di pipul dɛn na yu layf aw yu gladi fɔ dɛn: Dis nɔ nid fɔ bi big tin. Jɔs fɔ tɔk wetin de na yu maynd, fɔ tɔk tru, di rayt tɛm, ɛn di rayt we, dat go mek dɛn padi biznɛs dɛn de strɔng.

Insay tru tru gudnɛs, no filin nɔ de fɔ se "A gɛt fɔ pe dis pɔsin naw." Bikɔs we yu du sɔntin fɔ pɔsin, yu nɔ de tink se da pɔsin de du sɔntin fɔ yu bak. I tan lɛk saykl we gud tin dɛn de du. We wi du gud tin, mɔ gud tin dɛn kin apin.

Wetin mek dis "no bɔt gud kwaliti" gud fɔ wi? If wi luk am frɔm wan mɛdikal pɔynt...

Praktis dis "knowledge of virtue" nɔto jɔs sɔntin we de briŋ gladi at na di maynd. I rili fayn bak fɔ wi maynd wɛlbɔdi ɛn bak fɔ wi bɔdi wɛlbɔdi.

• Ridyus strɛs : We wi fɛn tin dɛn fɔ tɛl tɛnki fɔ, wi kin pul wi maynd pan di wɔri ɛn prɔblɛm dɛn we de na wi maynd. Sɔm stɔdi dɛn dɔn sho bak se if wi praktis fɔ tɛl tɛnki, dat kin mek di kɔtisol , we na wan ɔmon we de mek wi strɛs, nɔ bɔku na wi bɔdi.
• I de mek di hכmon dεm we de mek di gladi gladi bכku : Yu no se we wi gladi εn gladi, wi bren de rilis nyurotransmit dεm we dεn kכl "happy hormones" lεk Serotonin εn Dopamine. Dɛn tin ya kin mek wi fil gladi ɛn rilaks.
• I de mek yu slip fayn: Dɛn kin se we yu tink bɔt ɛn rayt bɔt di gud tin dɛn we bin apin insay di de bifo yu go slip na nɛt, dat kin mek yu nɔ strɛs ɛn i kin ɛp yu fɔ slip fayn.
• I de ɛp fɔ mek yu bɔdi gɛt wɛlbɔdi: Sɔm stɔdi dɔn sho se pipul dɛn we de du tin fɔ tink gud wan kin gɛt smɔl blɔd prɛshɔn ɛn dɛn kin gɛt strɔng imyun sistɛm.
• Rilayshɔnship bitwin pipul dɛn kin bɛtɛ: We wi tɛl ɔda pipul dɛn tɛnki ɛn gladi fɔ dɛn, wi kin gɛt tayt padi biznɛs wit dɛn mɔ ɛn mɔ. Di trɔst de bɔku.

Fɔ tɔk am simpul wan, fɔ tink gud wan tan lɛk "mɛdisin" we rili pawaful we de bɛnifit wi maynd ɛn bɔdi, we nɔ de pe fɔ.

So, us lɛsin wi lan frɔm dis? (Mɛsej we dɛn kin tek go na os)

Okay, so a op se yu don andastan naw aw fo inkorpor dis abit fo "no yu virtues" we wi tok abaut tide fo wi laif. Dis nɔto sɔntin we pɔsin kin du wan nɛt. Bɔt as yu de praktis am smɔl smɔl, yu go no aw i de mek yu gɛt gladi at ɛn izi fɔ yu layf.

• Tɛl di smɔl smɔl tin dɛn: Tink bɔt di smɔl smɔl gud tin dɛn we de arawnd yu ɛvride ɛn gladi fɔ dɛn.
• Kip "gratitude journal": We di de dɔn, rayt at le tri tin dɛn we yu gladi fɔ. Dis go du wɔndaful tin dɛn fɔ yu maynd.
• Wi tɛl una tɛnki frɔm mi at:Tɛl pɔsin we dɔn ɛp yu, di impɔtant pipul dɛn na yu layf, wetin de na yu maynd. Ivin wan simpul "tank yu" kin mek big difrens.
• Du gud: Ɛp ɔda pipul dɛn ɛnitɛm we yu ebul, du gud. I go mek yusɛf fil fayn.
• Peshɛnt: I go tek sɔm tɛm fɔ mek yu gɛt dis abit. Bɔt nɔ giv ɔp. Kɔntinyu fɔ go bifo.

If yu fala dɛn simpul tin ya, yu go no se layf nɔto jɔs fɔ sɔfa, bɔt na bɔku tin dɛn we yu fɔ gladi fɔ. So, tray fɔ put dis fayn fayn abit fɔ "no yu gud kwaliti dɛn" insay yu layf stat tide! Yu go mɔs ebul fɔ du am!

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Tɛnki, fɔ tink gud wan, gladi at, fɔ gɛt wɛlbɔdi na yu maynd, fɔ tɛl tɛnki, fɔ praktis fɔ tɛl tɛnki, fɔ liv layf wit gladi at