Mek wi lan fɔ liv insay di moment! (Fɔ tink gud wan) .

Yu gɛt bɔku tin dɛn bak we de apin na yu ed ɔl di de? Yu tink se i nɔ kin izi fɔ yu fɔ pe atɛnshɔn pan wetin yu de du? Sɔntɛnde, yu maynd kin ful-ɔp wit tin dɛn, yu kin vɛks pan ivin di smɔl smɔl tin dɛn, ɔ yu kin jɔs fil ebi? If na so i bi, dis stori go rili impɔtant to yu. Tide wi go tɔk bɔt ‘di art fɔ liv insay di mɔnt’, ɔ bɔt wan wɔndaful tin we dɛn kɔl Mindfulness , we bɔku pipul dɛn de tɔk bɔt dɛn tɛm ya ɛn we de briŋ big pis to di maynd. Dis na lɛk ‘savis’ to wi maynd.

Wetin na fɔ tink gud wan?

Fɔ tɔk am simpul wan, mayndfulnɛs na fɔ de fulɔp insay di prɛsɛn mɔnt – dat na, insay di mɔnt we yu de rayt naw – wit ful atɛnshɔn, nɔ-jɔjmɛnt . Ilɛk wetin yu de du, jɔs tink bɔt am, ɛnjɔy am, ɛn put yusɛf insay da tɛm de ɔlsay. Wi nɔ wɔri, sloslo ɛn stedi. Bɔku tɛm wi kin liv wi layf fɔ tink bɔt wetin bin dɔn apin trade ɔ wɔri bɔt wetin go apin tumara bambay. Mindfulness de bring wi to di present moment. Imajin se yu de kam fes di las bɔl na kriket mats. Yu kip yu fut dɛn plant fayn fayn wan, ol di bat na yu an ɛn fil in wet. Yu luk di bowla na di ɔda say. Yu tek briz sloslo, fɔgɛt bɔt ɔl di nɔys we de rawnd yu, ɛn wet fɔ mek di bɔl kam. Na dat na fɔ tink gud wan. I min se yu de ful-ɔp da tɛm de. Fɔ wan ɔda ɛgzampul, lɛ wi se yu de drink ti na mɔnin. Bɔku tɛm, wi kin rid nyuspepa we wi de drink ti, ɔ chɛk wi fon, ɔ tink bɔt wan tawzin ɔda tin dɛn. Bɔt fɔ drink ti wit mayndfulnɛs min se yu de fulɔp fɔ ɛnjɔy di aroma fɔ di ti, di ɔt we di ti de wam, di fil we di kɔp de fil, di sɛns we di ti de go dɔŋ yu trot – ɔl dis, ɛn na da tɛm de yu ɔl wɔl na jɔs da kɔp ti de. Na dat na fɔ tink gud wan. I min se yu ful-ɔp da tɛm de, yu maynd nɔ de waka waka.

Wetin mek fɔ tink gud wan impɔtant to wi? Wetin na di rial bɛnifit dɛn we wi kin gɛt?

Wit dis bizi laif, wi ol de ron roun. Pis nɔ de na di maynd. Sɔm tinkin de ɔltɛm, sɔm prɛshɔn de. Na dat mek dis prɔsis we dɛn kɔl (Mindfulness) de ɛp wi. Di bɛnifit dɛn we yu kin gɛt we yu de praktis dis (Mindfulness) rili bɔku. Lɛ wi si wetin dɛn bi?

I izi fɔ pe atɛnshɔn pan wok, ɛn di atɛnshɔn kin bɔku.

We yu praktis dis, yu go ɔndastand:

• Yu go ebul fɔ pe atɛnshɔn mɔ pan di wok we yu de du.
• I de ridyus di bɔku bɔku tin dɛn we pɔsin kin tink bɔt we nɔ impɔtant . I tan lɛk se yu de put filta pan.
• We yu lan nyu tin , yu kin ɔndastand am kwik kwik wan . Yu bren kin tan lɛk spɔnj.
• Yu kin mek yu maynd fɔ dɔn wan wok we yu bin dɔn bigin.
• StrɛsIvin we yu strɛs, yu kin kɔntinyu fɔ gɛt kol at ɛn nɔ wɔri.

Yu maynd go bɛtɛ bak.

Fɔ tink gud wan na di men tin bak fɔ mek yu gɛt gladi at insay yu at.

• I kin mek yu nɔ vɛks kwik ɛn nɔ kin vɛks pan smɔl tin dɛn .
• Di maynd kin yus fɔ wok sloslo ɛn tek tɛm, ɛn i nɔ kin rɔsh . Di nervɔs nɔ de igen.
• Yu de divɛlɔp fɔ no yusɛf ɛn fɔ kɔntrol yusɛf . Yu ɔndastand yusɛf bɛtɛ.
• Yu go gladi mɔ ɛn yu go ebul fɔ ɛnjɔy di smɔl smɔl tin dɛn na layf .

Rilayshɔnship wit ɔda pipul dɛn (sɔshial sityueshɔn) kin bɛtɛ

Wi na soshal animal dɛn. (Mindfulness) de ɛp wit dat bak.

• Yu go ebul fɔ tek tɛm lisin to wetin ɔda pipul dɛn de tɔk . Nɔto jɔs fɔ lisin, bɔt fɔ rili lisin.
• Di peshɛnt de bɔku .
• Yu go ebul fɔ tɔk fayn wit ɔda pipul dɛn wit padi biznɛs ɛn ɔndastandin . Di fɛt-fɛt nɔ go bɔku.

Aw fɔ tink gud wan kin afɛkt wi maynd ɛn bɔdi?

Tink bɔt am, wi maynd tan lɛk mɔnki we de fid. I nɔ de de na wan ples. I de jomp rawnd. Mindfulness na fɔ tren da fidgety maynd de . Jɔs lɛk aw yu de du ɛksɛsayz ɛn bil yu bɔdi, dis na ɛksesaiz bak fɔ di maynd. Risach dɔn sho se we wi praktis dis, sɔm pan di bren patɛns na wi bren kin rili bigin fɔ chenj . Jɔs lɛk we yu kɔntinyu fɔ go dɔŋ nyu rod, da rod de kin bɛtɛ, we wi de praktis fɔ tink gud wan, di pat dɛn na wi bren we gɛt fɔ du wit atɛnshɔn ɛn kol at kin bi mɔ aktif. As yu de praktis dɛn we ya fɔ tink gud wan, smɔl smɔl yu kin bɛtɛ fɔ kip yu maynd na wan ples. Dɔn, we yu rili nid am – lɛ wi se, we yu de fil strɛs, we yu fɔ gi prɛzɛntɛnshɔn, we yu fɔ tek ɛgzam, ɔ we yu fɔ du wan tranga, kɔmplikɛt wok – yu kin naturally kol yu maynd ɛn fos. Dat min se yu kɔmɔt na ‘ɔtopaylɔt’ mɔd ɛn bigin fɔ disayd fɔ du sɔntin we yu de tink bɔt. Wit dis trenin, yu ebul fɔ pe atɛnshɔn (atɛnshɔn) de bɛtɛ . Dis rili impɔtant fɔ ɔlman. Dis kin rili yusful mɔ fɔ di wan dɛn we gɛt sik lɛk ADHD (Attention Deficit Hyperactivity Disorder) , ɔ fɔ yɔŋ pikin ɛn big pipul dɛn we nɔ kin izi fɔ mek dɛn maynd kɔntinyu fɔ de. Na bikɔs dis kin mek pɔsin nɔ wɔri we i nɔ nid fɔ wɔri na in maynd ɛn i kin mek i ebul fɔ pe atɛnshɔn mɔ pan wan tin.

Fɔ tɔk am simpul wan, di mɔ yu de praktis fɔ tink gud wan, na di mɔ yu go ebul fɔ kɔntrol yu maynd, kip am kol, ɛn pe atɛnshɔn pan wetin yu de du. I tan lɛk ‘superpower’ fɔ di maynd!

Okay, so aw wi go bigin fɔ praktis fɔ tink gud wan? Yu tink se dis nɔ kin izi?

Atɔl! Jɔs fɔ put sɔm minit dɛn insay di de fɔ praktis fɔ tink gud wan, na in go du fɔ yu. I nɔ nid fɔ bi big tin. Yu kin praktis dis ɛnisay we yu de, ivin we yu de du sɔntin. Difrɛn we dɛn de fɔ du dis. Fɔ ɛgzampul, we dɛn de fɔ tink gud wan , ɛksesaiz fɔ blo wit maynd , fɔ waka wit maynd , ɛn ivin we fɔ it wit maynd . We yu de it, fɔ savour di kɔlɔ, smɛl, ɛn teist fɔ di it smɔl smɔl na fɔ tink gud wan. Lɛ wi bigin wit di simpul ɛn we bɔku pipul dɛn sabi, we na fɔ du ɛksɛsayz fɔ blo wit maynd. Dis na tin we rili izi, ɛn ɛnibɔdi kin du am.

Wan simpul maynd fɔ blo ɛksesaiz

Yu kin du dis we yu sidɔm fayn ɔ we yu de ledɔm.

• Step 1: Sidɔm ɔ ledɔm na say we yu go fil fayn. Put wan an pan yu bɛlɛ (blɛ) ɛn di ɔda an pan yu chɛst.

• Step 2: Klos yu yay ɛn tray fɔ rilaks ɛvri mɔsul na yu bɔdi, wan bay wan. Frɔm di tip dɛn na yu fut finga dɛn te to di tap pat pan yu ed. Pe atɛnshɔn mɔ to di mɔsul dɛn na yu fes, yu nɛk, ɛn yu jaw . Wi kin ol bɔku tɛnsiɔn na dɛn eria dɛn de we wi nɔ no.

• Step 3: Briz dip ɛn ivin fɔ sɔm minit. Tray fɔ blo insay ɛn kɔmɔt na yu bɛlɛ (blɛ) , nɔto jɔs yu chɛst. Dis go ɛp yu fɔ blo dip dip wan.

• Step 4: Fokus pan ɛni briz we yu tek. Fokus yu ful atenshon pan di inhale... en exhale. As yu de blo, imajin se di tɛnsiɔn na yu bɔdi de kɔmɔt wit di briz .

• Step 5: Notis we yu maynd de waka waka . Dis na nɔmal tin, nɔ wɔri bɔt am. Na so di maynd de. Na di sem tɛm, rili sloslo, wit lɔv, briŋ yu atɛnshɔn bak to yu briz. Imajin se tin dɛn we yu nɔ want de kɔmɔt nia yu, wan bay wan, lɛk klawd we de flɔt na di skay. Nɔ vɛks pan dɛn ɔ tray fɔ push dɛn go. Jɔs wach dɛn de kam ɛn go. Briŋ yu atɛnshɔn bak to yu briz.

Na dat na so! Yu si aw i simpul? Mɛmba se bɔku we dɛn de fɔ du dis ɛgzampul fɔ blo wit maynd. Sɔm pipul dɛn kin du am sidɔm na chia, sɔm kin du am sidɔm na grɔn. Yu kin tray fɔ du sɔm kayn ɛksesaiz fɔ tink gud wan ɛn fɛn di wan we go woke fayn fɔ yu ɛn mek yu fil rilaks. Yu kin ivin fɛn gayd mayndfulnɛs mɛditɛshɔn dɛn na Yutub. We yu du dis fɔ shɔt tɛm ɛvride – sɔntɛm 5 minit we yu wek na mɔnin, ɔ 5 minit bifo yu go slip na nɛt – yu go notis aw yu maynd kin kol ɛn aw yu kin pe atɛnshɔn pan di wok we yu de du na yu an. I go tranga smɔl fɔ mek yu maynd de na wan ples fɔs. Bɔt nɔ giv ɔp. Kɔntinyu fɔ go bifo.

So, wetin na di impɔtant tin we wi fɔ kɛr go na os frɔm dis stori?

Fɔ tɔk am simpul wan, fɔ tink gud wan na di prɔsis fɔ kip wi maynd na di tɛm we wi de naw. I tan lɛk ‘rɛset bɔtin’ fɔ wi maynd. I kin ɛp wi fɔ ridyus strɛs, fɔ pe atɛnshɔn mɔ, fɔ kɔntrol di we aw wi de fil, fɔ gɛt gladi at pan ivin di smɔl smɔl tin dɛn na layf, ɛn fɔ mek wi padi biznɛs wit ɔda pipul dɛn strɔng.

Dis nɔto sɔntin we yu go ebul fɔ masta wan nɛt. Jɔs lɛk fɔ du ɛksɛsayz, na sɔntin we yu nid fɔ praktis smɔl smɔl, ɛvride, wit peshɛnt. Bɔt di tin dɛn we yu go si go mek yu sɔprayz!

Yusɛf kin bigin fɔ praktis dis simpul mayndfulnɛs prɔsis tide. Yu go gɛt di pis ɛn kol at we dis de briŋ kam na yu layf. Nɔ fred fɔ bigin, bikɔs dis na di gift we valyu pas ɔl we yu go gi yusɛf! Dis na di bɛst tɛm fɔ tink bɔt yu maynd wɛlbɔdi.

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Mindfulness, mental hεlth, strεs mεnejmεnt, atεnshכn, mayndfulness, brith exercise