Nawde, wi ɔl de rɔn wan res agens tɛm, nɔto so? Frɔm mɔnin to nɛt, wok, prɔblɛm na os, prɔblɛm wit mɔni , wɔri... ɔl dis kin west wi maynd. So, aw i go fayn if we de fɔ rilaks ɛn mek wi maynd kol na tɛm lɛk dis? Na dat meditashɔn kin ɛp wi wit. We wi yɛri pipul dɛn de tink gud wan, sɔm pipul dɛn kin tink se i rili at ɛn i rili impɔtant. Bɔt fɔ tru, na rili simpul ɛn pawaful tin we wi kin yuz fɔ ridyus strɛs, fɔ mek wi pe atɛnshɔn mɔ, ɛn ivin fɔ mek wi gɛt wɛlbɔdi.
Us bɛnifit wi kin gɛt we wi de tink gud wan?
Fɔ tink gud wan na fayn we fɔ mek yu nɔ strɛs, mek yu maynd kol, ɛn mek yu balans. I gɛt bɔku bɛnifit dɛn, pan pɔsin in maynd ɛn pan bɔdi.
Di bɛnifit dɛn we pɔsin kin gɛt we i de tink ɛn di we aw i de fil
- Yu kriaytiv ɛn ebul fɔ tink nyu tin dɛn go gro.
- Fɔ bia wit ɔda pipul dɛn, fɔ ebul fɔ ɔndastand ɔda pipul dɛn, ɛn fɔ no bɔt yusɛf kin bɛtɛ.
- I de gi yu bɔku trɛnk fɔ kɔntrol di bad, bad filin dɛn we kin kam na yu maynd.
- Yu kin bil di maynd trɛnk we yu nid fɔ fes ɛni prɛshɔn na layf.
Di bɛnifit dɛn we pɔsin kin gɛt na in bɔdi
We yu tink gud wan, dat kin ɛp bak fɔ kɔntrol di sayn dɛn we de sho se sɔm sik dɛn we pɔsin kin gɛt. Bɔt dis nɔ min se i de mɛn di sik, bɔt i de ɛp fɔ kɔntrol di sayn dɛm.
Di tin we impɔtant pas ɔl na dat, if dɛn de trit yu fɔ ɛni mɛrɛsin, i rili impɔtant fɔ tɔk to yu dɔktɔ bifo yu bigin fɔ tink gud wan.
Sɔm tin dɛn we kin ɛp fɔ tink gud wan na:
- Wɔri
- Asma we gɛt asma
- Stress na kansa
- Pwɛl at
- Di ay blɔd prɛshɔn
- Sɔm sik dɛn we kin kam pan pɔsin in intestinal (Irritable bowel syndrome) .
- Nɔ ebul slip
Naw lɛ wi luk di kayn we dɛn fɔ tink gud wan wan bay wan.
I pas wan we fɔ tink gud wan. Lɛ wi luk sɔm pan di men we dɛn. Dis go ɛp yu fɔ pik di we aw yu de liv yu layf ɛn di we aw yu lɛk.
| Di we aw pɔsin kin tink gud wan | Udat fit mɔ? | Fɔ tɔk am simpul wan... |
|---|---|---|
| Tin fɔ tink gud wan bɔt aw fɔ tink gud wan | Fɔ ɛnibɔdi, mɔ di wan dɛn we want fɔ ɔndastand wetin de na dɛn at. | Pe atɛnshɔn to yu briz ɛn di tin dɛn we yu de tink bɔt we de kam na yu maynd, we yu nɔ de jɔj. |
| Muvmɛnt Meditashɔn | Fɔ di wan dɛn we de aktif ɛn nɔ lɛk fɔ sidɔm stil. | Fכkus pan di bכdi muvmεnt εn brith (e.g. yoga, waka). |
| Focused Meditation (fɔ pe atɛnshɔn pan wan gol) . | Fɔ di wan dɛn we want fɔ mek dɛn pe atɛnshɔn mɔ. | Fɔ pe atɛnshɔn pan wan tin (kandul flaym, sawnd). |
| Meditashɔn we gɛt fɔ du wit di at | Fɔ di wan dɛn we want fɔ gɛt filin fɔ lɛk dɛn, fɔ du gud, ɛn fɔ gɛt sɔri-at. | Kɔltivayt fayn fayn filin dɛn lɛk lɔv ɛn gudnɛs frɔm yu at ɛn spre am to ɔda pipul dɛn ɛn yusɛf. |
Tin fɔ tink gud wan bɔt aw fɔ tink gud wan
Dis na di we aw bɔku pipul dɛn lɛk fɔ tink gud wan tide. I kɔmɔt frɔm di tin dɛn we Budist dɛn de tich. Fɔ tɔk am simpul wan, i min fɔ luk ɔnɛs wan pan di tin dɛn we yu de tink ɛn fil we de kam na yu maynd we yu nɔ gɛt ɛni jɔjmɛnt (we yu nɔ fɔ kɔl dɛn ‘gud, bad’). Dis kin ɛp yu fɔ ɔndastand yusɛf mɔ.
Aw fɔ du am?
- Sidɔm fayn na grɔn ɔ na chia, ɛn kip yu bak stret.
- Klos yu yay. Ɔ jɔs de luk am we yu nɔ pe atɛnshɔn pan wan ples.
- Briz dip dip wan, lɛk aw yu kin blo. Tink "in" as yu de brith in en "out" as yu de brith out.
- I at fɔ kip yu maynd na wan ples. Yu maynd de waka waka. Dat na rili nɔmal tin. Nɔ panik we dat apin. Jɔs no se, "O, mi maynd dɔn waka waka," ɛn smɔl smɔl briŋ yu atɛnshɔn bak to yu briz.
Muvmɛnt Meditashɔn
Sɔm pipul dɛn kin si am se i nɔ kin izi fɔ sidɔm fɔ sɔm minit, nɔto so? Dis we fɔ du tin fayn fɔ dɛn. Dis na fayn we bak fɔ bigin fɔ pɔsin we nyu fɔ tink gud wan.
Bɔku we dɛn de fɔ du dis.
- Yoga we dɛn kin du
- Tai chi
- We yu de waka fɔ tink gud wan
Nɔto fɔmal we dɛn nɔmɔ lɛk dɛn wan ya, bɔt ivin ɛvride wok dɛn kin yuz fɔ dis. Imajin se yu de plant flawa na di gadin. Da tɛm de, if yu de pe atɛnshɔn nɔmɔ pan di we aw yu bɔdi de muv, di we aw yu an dɛn de tɔch di grɔn, ɛn aw yu de blo, dat sɛf na ‘Muvmɛnt Mɛditeshɔn’.
Focused Meditation (fɔ pe atɛnshɔn pan wan gol) .
Dis min se yu fɔ praktis fɔ put yu maynd pan wan gol. Dis go rili mek yu pe atɛnshɔn mɔ.
Yu kin yuz sɔntin we de na do fɔ dis. Fɔ ɛgzampul:
- We yu de luk wan kandul we de bɔn.
- Fɔ wach di wata we de flɔ.
- Fɔ se mantra ɔ sawnd lɛk ‘Om’ sloslo.
Jɔs lɛk aw yu de tink, if yu maynd de waka waka, yu nid fɔ briŋ am bak smɔl smɔl to yu gol. Di ‘Bɔdi Skan’ mɛditeishɔn na dis we ya rili yusful fɔ manej bɔdi pen ɛn diskɔmfɔt. Dat min se yu fɔ pe atɛnshɔn to ɛni pat na yu bɔdi apat frɔm yu ed to yu fut finga dɛn.
Meditashɔn we gɛt fɔ du wit di at
Dis na wan we we fiba di Maithri meditashɔn we wi ɔl no. Na ya wi de pe atɛnshɔn pan di we aw wi de fil pas wi maynd, mɔ di filin dɛn lɛk lɔv, gud, ɛn sɔri-at.
- Fokus pan yu chɛst eria, usay yu at de. Imajin se ɔl yu filin ɛn trɛnk kɔmɔt frɔm de.
- Tink bɔt di lɔv ɛn lɔv we de na yu at. Tink bɔt pɔsin we yu lɛk bad bad wan (mama, papa, patna, pikin). Dɔn, smɔl smɔl, spre da lɔv ɛn gudnɛs de to ɔda pipul dɛn na yu layf, to yu padi dɛn, fambul dɛn, dɔn to yusɛf, ɛn las las to di wan ol wɔl.
- Rilis bad bad filin lɛk sɔri-at, fred, ɛn vɛks na yu at ɛn tek lɔv ɛn gud tin fɔ du. Dis kin gi yu bɔku trɛnk fɔ mɛn yu at we dɔn pwɛl.
Aw a go ebul fɔ gɛt ɛp?
If i nɔ izi fɔ yu fɔ bigin tink gud wan fɔ yusɛf, bɔku tin dɛn de we yu go du fɔ ɛp yu.
Naw, yu kin gɛt stɛp-by-stɛp gayd frɔm ap dɛn na yu fon, gayd meditashɔn na Yutub, ɛn ɔda tin dɛn. Bɔku pan dɛn tin ya na fri fɔ yuz.
Bɔt mɛmba wan tin. If yu de gɛt strɛs, wɔri, ɔ pwɛl hat we yu nɔ go ebul fɔ bia, yu nɔ go ebul fɔ tink gud wan. If na so i bi, i go mɔs bi se i bɛtɛ ɛn i nɔ bad fɔ go to yu dɔktɔ fɔ advays.
Mɛsej we dɛn kin kɛr go na os
- Meditashɔn na wan we we sayɛns dɔn pruv fɔ ridyus strɛs ɛn fɔ mek yu maynd gɛt mɔ wɛlbɔdi.
- Bɔku kayn we dɛn de fɔ tink gud wan. Yu kin pik wan akɔdin to wetin yu lɛk ɛn nid, frɔm we dɛn lɛk Mindfulness, Movement, Focused, ɛn Heart-centered.
- We yu bigin, bigin smɔl, lɛk 5 minit insay di de, ɛn smɔl smɔl yu fɔ ad di tɛm. Di tin we impɔtant pas ɔl na fɔ kɔntinyu fɔ du am.
- Na nɔmal tin fɔ mek di maynd de waka waka. Nɔ wɔri bɔt am, jɔs jɔs put yu atɛnshɔn bak saful wan.
- If yu gɛt siriɔs prɔblɛm wit yu maynd, lɛk fɔ gɛt pwɛl hat ɔ wɔri, i impɔtant fɔ mek yu go to pɔsin we sabi du di wok fɔ advays yu apat frɔm we yu de tink gud wan.
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