Yu want bak fɔ spɛn ɛvri mɔnt na yu layf wit gladi at ɛn wit maynd? Lɛ wi tɔk bɔt Mindfulness Exercises!

Sɔntɛnde yu kin fil lɛk se yu layf de go so fast dat yu nɔ ebul fɔ put yu maynd pan sɔntin? Na nɔmal tin fɔ fil da we de. Bɔt yu kin ridyus dis spid ɛn distrakshɔn, liv insay di tɛm we yu de naw, ɛn ɛnjɔy wetin yu de du . Na dat wi kin kɔl ``Mindfulness'' ɔ mindfulness. Fɔ tɔk am simpul wan, i min se we yu de du sɔntin, yu de pe atɛnshɔn pan am ɔl da tɛm de, ɛn yu nɔ de tink bɔt ɛni ɔda tin. If yu du dis as smɔl abit, smɔl smɔl, ɛvride, yu go ebul fɔ gɛt rili gud rizɔlt pan ɔlmost ɔltin na yu layf. Lɛ wi si aw wi go put dis valyu skil, dɛn ``Mindfulness Exercises'' ya ɔ dɛn smɔl smɔl tin ya we wi de du wit maynd, insay wi ɛvride layf.

Wetin kin apin wit Mindful Eating?

Wi ɔl kin it bɔku tɛm insay di de. Bɔt ɔmɔs pan wi kin rili pe atɛnshɔn to wetin wi de it ɛn ɛnjɔy am? Bɔku tɛm, wi kin it we wi de wach TV, na wi fon, ɔ tink bɔt wan tawzin ɔda tin dɛn. ``Mindful Eating`` na di komplit opozit to dat. I min se we yu de it, yu de pe atɛnshɔn to di it, yu de it sloslo, yu nɔ de mek fus, yu de ɛnjɔy di teys, smɛl, ɛn di we aw i tan. We yu it dis we, yu kin gɛt di bɛst pan yu it. Dɔn bak, yu kin fil aw yu de it ɛn aw yu bɛlɛ ful-ɔp. Imajin se yu de it ɔrɛnj. Yu kin du dis wit yu yay opin ɔ lɔk.

• Fɔs, tek yu ɔrɛnj ɛn tɔn am ova na yu an. Si aw i de fil na yu an. Sɔntɛm i rɔf smɔl, sɔntɛm i smol. Yu tink se i kin fil ebi? Tink bɔt am fɔ smɔl tɛm.
• Naw ol di ɔrɛnj te yu nos ɛn tek wan gud snif. Us kayn smel i de gi? Yu de smɛl da swit, sɔntɛm i bita smɔl, sɛnt we de na di ɔrɛnj peel?
• If yu gɛt yu yay opin, luk di ɔrɛnj gud gud wan. Luk in kɔlɔ, shep, ɛn if di peel gɛt smɔl smɔl bɔmp dɛn na sɔm say dɛn, if i smol, ɛn i kin fil saf we yu prɛs am.
• Neks, pul di ɔrɛnj smɔl smɔl. Dis na di bɛst tɛm. Put wan pis na yu mɔt ɛn test am. Notis aw i de fil na yu tɔŋ, aw i de stik to yu tit. Nɔ swɛla am wan tɛm, bɔt yu fɔ ɛnjɔy di flawa, di we aw i tan, ɛn di jus we i gɛt as yu de chew am sloslo.
• It ɛvri bayt ɔrɛnj lɛk dis, sloslo, pe ful atɛnshɔn to di teys, smɛl, ɛn fil. Si aw yu go fil difrɛns.

Dis we ya, yu kin praktis ``Mindful Eating'' wit evri it we yu de it insay di de. Fɔs, i kin tan lɛk se i at smɔl, bɔt afta sɔm tɛm, yu go jɔs yus to am.

Yu tink se wi fɔ praktis fɔ kip wi maynd na wan ples ivin we wi de blo? (We yu de blo wit maynd)

Fɔ blo na sɔntin we wi kin du ɔltɛm, we wi nɔ no. So yu kin praktis ``Mindful Breathing`` ɔ mindful breathing ɛnitɛm, ɛnisay. Ilɛksɛf yu de blo lawd wan ɔ yu de blo sloslo, yu kin tink gud wan ɔltɛm. Yu gol ya fɔ bi fɔ pe atɛnshɔn pan yu briz rili layt wan, ɛn nɔ fos am. Yu kin praktis dis lɛk aw dɛn sho dɔŋ ya. We yu de du dis, yu kin sidɔm fayn fayn wan na say we kwayɛt.

• So, yu kin sidɔm fayn fɔs, ivin na chia, wit yu bak stret, ɛn rilaks. If i pɔsibul, lɔk yu yay.
• Naw, as yu de blo ɛn kɔmɔt nɔmal wan, pe atɛnshɔn to am. Jɔs wach yu briz we de go insay ɛn kɔmɔt. Yu kin fil smɔl tikl as di briz de nak yu nos?
• Pe atɛnshɔn bak to di we aw yu bɔdi de muv sloslo we yu de blo. Yu kin fil se yu bɛlɛ ɔ yu chɛst de go ɔp ɛn fɔdɔm smɔl smɔl we yu de blo?
• Sidɔm lɛk dis fɔ sɔm minit, nɔ tink bɔt ɛni ɔda tin, jɔs pe atɛnshɔn pan yu briz. Notis aw yu kin fil rilaks jɔs we yu sidɔm de, de blo ɛn blo.
• We yu du dat, wantɛm wantɛm yu maynd nɔ de na wan ples. Yu maynd bigin fɔ tink bɔt difrɛn tin dɛn, de rɔn ya ɛn de. Dat na rili nɔmal tin, na so di maynd de. Nɔ wɔri bɔt am. Rili saful wan, briŋ yu atɛnshɔn bak to yu briz. I tan lɛk se yu de tɔk to smɔl pikin we nɔ fayn ɛn briŋ dɛn kam bak.

Aw fɔ praktis fɔ tink gud wan we yu de waka? (We yu de waka wit maynd)

Sɔm pipul dɛn kin si am se i nɔ kin izi fɔ tink gud wan we dɛn sidɔm na wan ples. I at fɔ kip di maynd na wan ples, ɛn i kin fil lɛk se i at fɔ di bɔdi. If yu na wan pan dɛm pipul dɛm, den ``Mindful Walking'' ɔ waka wit maynd go bi wan rili gud ɛkspiriɛns fɔ yu. Chek ɔut dɛn we ya.

Mek wi tek wan slo waka (Slow Motion Walk) .

Dis na tin we rili simpul fɔ du.

• Lift wan leg ɛn step fɔ go bifo as yu ebul. Tray fɔ no us mɔsul dɛn de ɛp yu fɔ balans we yu tinap pan wan leg.
• Dɔn du di sem tin wit di ɔda leg.
• Si aw yu kin waka sloslo, pe atɛnshɔn gud gud wan to ɛvri smɔl smɔl tin we de na yu bɔdi. Tek wan briz insay ɛn kɔmɔt wit ɛni stɛp.

Aw fɔ waka wit bɔdi awareness (Walking Body Scan) .

Dis na ɛkspiriɛns bak we rili intrestin.

• As yu de waka, fɔs pe atɛnshɔn pan yu fut ɛn fut finga dɛn. Fil ɔl wetin dɛn pat dɛn de fil, aw dɛn de fil we yu de waka.
• Dɔn, smɔl smɔl, yu fɔ pe atɛnshɔn to yu anklɛ dɛn, to yu ni dɛn, ɛn smɔl smɔl go ɔp to yu ed.
• Pe atɛnshɔn gud wan to aw ɛni pat na yu bɔdi de fil we yu de waka.

We yu de waka fɔ tink gud wan

Yu kin pik wan mɛditeishɔn we yu lɛk, sɔntɛm wan mantra mɛditeishɔn (wi go tɔk bɔt dis leta), ɔ wan simpul mayndfulnɛs mɛditeishɔn, ɛn du am we yu de waka instead fɔ sidɔm. Bɔt yu tink se i bɛtɛ fɔ lɔk yu yay we yu de du dis kayn we fɔ tink gud wan? Na bikɔs yu nid bak fɔ kip yu yay pan di rod.

Lɛ wi praktis fɔ tink gud wan wit wan wɔd we de mek wi fil kol (Mindful Word/Mantra Meditation)

Dis eksasaiz kin bi as ɔda we fɔ, ɔ fɔ du am wit, Mindful Breathing. Dɛn kin kɔl am bak ``Mantra Meditation''.

• Fɔs, tink bɔt wan wɔd we go mek yu gɛt kɔrej ɛn kolat. Dis kin bi wɔd lɛk " pis ," "lɔv," "gladi," ɔ "rilaks." Ɔ i nɔ nid fɔ bi wɔd atɔl, ivin sawnd lɛk "hmmmm" we de briŋ pis to yu.
• Se da wɔd de na yu maynd, sloslo, kwayɛt wan. Se da wɔd de na yu maynd as yu de blo ɛn kɔmɔt. Kip yu atɛnshɔn rili layt pan da wɔd de.
• We yu bigin tink bɔt ɔda tin dɛn, ɛn nɔ vɛks, saful saful fɔ mek yu pe atɛnshɔn bak to di wɔd. Briz sloslo ɛn kwayɛt wan as yu de tɔk di wɔd na yu maynd.
• Tray fɔ du dis fɔ lɛk wan minit so fɔs. We yu dɔn ebul fɔ du am izi wan, tray fɔ du am fɔ lɛk fayv minit so.

Aw i impɔtant fɔ tink gud wan we yu de drayv? (Fɔ Drayv wit Maynd)

Wi ɔl no se fɔ drayv sef wan, wi nid fɔ pe atɛnshɔn pan sɔntin. Bɔt i izi fɔ mek drayva dɛn at pwɛl. Dis kin mek di risk fɔ gɛt aksidɛnt mɔ. If yu na drayva, praktis dis mayndfulnɛs skil jɔs afta yu go insay di motoka. Dis go ɛp yu fɔ pe atɛnshɔn we yu de drayv.

• Bifo yu stat di motoka, pe atɛnshɔn to aw yu de fil na di drayva in sidɔm ples. Yu tink se di sidɔm ples fayn? I saf, i at, i kol, ɔ i wam we yu tɔch am? Tek briz sloslo ɛn ledɔm bak na di sit.
• Fokus yu atɛnshɔn pan yu leg ɛn si if i izi fɔ put yu fut pan di pedal dɛn. Ajɔst di sidɔm ples if nid de.
• Fasten yu sit bɛlt . Dɔn tɛl yusɛf se: "A de pe ful atɛnshɔn we a de drayv. A de drayv sef ɛn fayn."
• Naw tɔn yu atɛnshɔn to di miro dɛn . Chek di miro dɛn ɛn ajɔst dɛn if nid de.
• Tek briz sloslo ɛn stat di motoka. Naw, pe atɛnshɔn pan di tin dɛn we de rawnd di motoka. Pipul ɔ motoka dɛn de rawnd yu? Kip da maynd de as yu de go bifo.
• We yu de drayv, kip yu atɛnshɔn pan di rod ɛn di tin dɛn we de arawnd yu. Yu fɔ no usay yu nid fɔ slo ɛn usay yu nid fɔ spid.
• If yu fil se yu maynd de waka waka we yu de drayv, mɛmba yusɛf se, "A de drayv naw." If yu stil gɛt prɔblɛm fɔ pe atɛnshɔn bak, ɔ if yu fil se yu de slip, duya pul kɔmɔt na di rod ɛn stɔp di motoka te yu ebul fɔ pe atɛnshɔn bak. Dis rili impɔtant fɔ yu sef ɛn ɔda pipul dɛn sef.

Mɛmba se fɔ drayv wit maynd na di bɛst we fɔ protɛkt yu yon layf ɛn ɔda pipul dɛn layf.

Wetin bak yu nid fɔ no bɔt dis?

As yu de praktis fɔ tink gud wan, di impɔtant tin fɔ mɛmba na dat nɔto sɔntin we yu go ebul fɔ ajɔst wan nɛt. Fɔs, dɛn kayn ɛgzampul ya we yu kin du fɔ tink gud wan kin fil lɛk se i nɔ izi fɔ yu, ɛn yu kin gɛt prɔblɛm fɔ mek yu nɔ de tink gud wan. Dis na nɔmal tin. So gi yusɛf sɔm tɛm fɔ yus to dɛn tin ya bifo yu ɛkspɛkt fɔ gɛt rizɔlt. As dɛn ɛgzampul ya de izi smɔl smɔl, gladi fɔ di smɔl smɔl win dɛn we yu dɔn win. If yu kɔntinyu fɔ praktis dɛn tin ya, yu go notis se yu ebul fɔ pe atɛnshɔn pan tin dɛn lɛk skul wok, fɔ stɔdi, ɛn fɔ lisin to ɔda pɔsin bɛtɛ. Yu go bigin fɔ fil kol ɛn peshɛnt na yu layf ɛvride. Yu kin si se yu kin ebul fɔ dil wit smɔl smɔl prɔblɛm dɛn fayn fayn wan ɛn yu nɔ kin strɛs.

So, wetin yu nid fɔ mɛmba frɔm ɔl dis (Take-Home Message)

Okay, so wetin yu lan frɔm dɛn ``Mindfulness Exercises'' ya ɔ dɛn smɔl tin ya we wi de du wit maynd we wi tɔk bɔt tide?

• Mindfulness min fɔ de ful-ɔp insay di prɛsɛn mɔnt, fɔ pe atɛnshɔn to wetin yu de du. I tan lɛk mɔsul, di mɔ yu de praktis am, na di mɔ i de bɛtɛ.
• Yu kin praktis dis mayndfulness nɔto jɔs we yu de it, brith, waka, tink bɔt wan wɔd we kin kam na yu maynd, bɔt bak we yu de drayv.
• I kin at fɔ pe atɛnshɔn fɔs, bɔt dat na nɔmal tin. Nɔ panik, ɛn smɔl smɔl mek yu pe atɛnshɔn bak to wetin yu de du.
• If yu put dɛn smɔl smɔl abit ya insay yu layf, yu go rili ɛp fɔ ridyus strɛs , mek yu gɛt pis na yu maynd, mek yu pe atɛnshɔn mɔ, ɛn gladi fɔ di smɔl smɔl tin dɛn na layf .

So, tray fɔ put dɛn smɔl smɔl tin ya insay yu layf frɔm tide. Yu go fil di wɔndaful difrɛns! Best of luck to yu!

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Mindfulness, Mindfulness Exercises, Mental Wellbeing, Stress Ridyus, Mindfulness, Meditation