yu don eva wanda aw yu kin wok sohmtem lek yu de pan `auto PIL ot`? Imajin, we yu wek Satide mɔnin, tink fɔ go pak, go insay yu motoka, ɛn we yu nɔ ivin no, yu de go na ɔfis... Tin dɛn lɛk dis kin apin to wi ɔltɛm. Wi nɔ de wok wit maynd da tɛm de. Di rizin fɔ dis na bikɔs wi nɔ de liv insay di prɛsɛn mɔnt. Di bɛst sɔlv fɔ dis na `Mindfulness`. Yu go mɔs dɔn yɛri dis wɔd bɔku tɛm, bɔt wetin i rili min? Lɛ wi tɔk bɔt am tide.
Wetin na Mindfulness?
Fɔ tɔk am simpul wan, fɔ tink gud wan na di prɔsis fɔ pe atɛnshɔn to wetin de apin na di tɛm naw, we yu nɔ de jɔj. I min fɔ no wetin de apin na yu maynd, wetin de fil na yu bɔdi, ɛn wetin de apin rawnd yu.
- Tin dɛm we de apin insay yu maynd ɛn bɔdi: Fɔ ɛgzampul, fɔ fil sik to yu bɛlɛ we yu tink bɔt di bil dɛm we yu fɔ pe.
- Tin dɛn we de apin rawnd yu: We yu si fayn fayn flawa dɛn we de blo we yu de go wok.
Di tin wae impɔtant pas ɔl fɔ mɛmba dɛn tin ya na fɔ nɔr de kɔl dɛn ‘gud’ ɔr ‘bad’. Di filin wae yu de fil nɔr gud ɔr bad, na jɔs filin. So `Mindfulness` na rili bɔt fɔ wach. Bifo yu riak pan aw yu de fil, na fɔ luk yu layf frɔm smɔl fa.
Di flip sait of dis na se wi de pan ``autopilot.'' Dat min se wi de du tins out of habit, witout tink abaut enitin. Na so wi de liv bɔku tɛm.
Aw a go no if a de du dis rayt?
Yu kin praktis dis ɛnisay, ɛnitɛm. Yu kin du am na motoka, we yu de wet na layn, na wokples, ɛnisay. Praktis fɔ du wan tin wan tɛm. Dat min se yu fɔ pe atɛnshɔn to wetin yu de du. I kin bi sɔntin we simpul lɛk fɔ brus yu tit ɔ fɔ it apul.
Dis na aw yu kin praktis dis we yu gɛt sɔm minit fɔ rilaks.
| Step dɛn we yu fɔ du | Wetin fɔ du |
|---|---|
| 1. Wet fɔ smɔl tɛm. | Pe atɛnshɔn to yu bɔdi. Wetin yu de si ɛn yɛri? Dɔn bak, notis di smel, teist, ɛn tɔch. Nɔ tray fɔ kɔl am gud ɔ bad. Jɔs wach am. |
| 2. Rifin yu fos | Wetin yu de fil na yu bɔdi? Pe atɛnshɔn to di tin dɛn we yu kin fil we yu nɔ de si klia wan, lɛk fɔ tingling ɔ fɔ mek yu nɔ fil fayn. Frɔm yu ed to yu fut finga dɛn, gi ɛni pat na yu bɔdi yu ful atɛnshɔn fɔ smɔl tɛm. |
| 3. Fokus pan yu briz | Usay na yu bɔdi yu kin fil di briz mɔ? Na di tip na yu nos? Na yu chɛst? Na yu bɛlɛ? Fokus yu atɛnshɔn de. |
| 4. "Aw a de du rait nau?" | Aks yusɛf dis kwɛstyɔn. No wetin yu de tink ɛn fil. Witout eni jojment, jos mek dem bi. |
| 5. We di maynd de waka waka... | Na nɔmal tin fɔ mek yu maynd de waka waka. I kin apin to ɔlman. Nɔ bit yusɛf bɔt am. As yu notis se yu maynd de waka waka, saful saful fɔ mek yu pe atɛnshɔn bak to aw yu de blo. |
Wetin mek wi fɔ praktis Mindfulness?
We yu de praktis fɔ tink gud wan, yu kin no we yu de ɔpreshɔn pan ɔtopaylɔt. Dɔn, bifo yu rigrɛt am leta, yu gɛt di chans fɔ chenj wetin yu de du rayt da tɛm de.
Imajin, yu de it wan bag we gɛt chips ɛvri nɛt bifo di TV. I dɔn bi abit. We yu de praktis `mindfulness`, yu kin brok fri frɔm dis `autopilot` abit. Bifo yu it bag chips, yu tek smɔl tɛm tink se, "A rili want dis?" Sɔntɛm yu it karɔt instead ɔf chips, ɔ yu stɔp fɔ wach TV ɛn go waka.
Dis we ya, yu go ebul fɔ lɛf fɔ du di tin dɛn we yu dɔn yus fɔ du, we yu nɔ de tink bɔt ɛn rich di tin dɛn we yu dɔn plan fɔ du .`Mindfulness` de ɛp yu fɔ wok di we we go fayn fɔ yu.
Fɔ tink gud wan kin ɛp fɔ gɛt mɛntɛl hεlth
Wi maynd kin rɔn ɔltɛm, wi kin rigrɛt tin dɛn we bin dɔn apin trade ɔ wi kin fred tin dɛn we go apin tumara bambay. Dis na di rizin we mek bɔku tɛm wi kin gɛt tin dɛn lɛk strɛs ɛn wɔri .
Mindfulness de bring wi to di present moment, to di present moment. I de fri di maynd frɔm rigrɛt bɔt di tin dɛn we dɔn pas ɛn di fred we nɔ nid fɔ fred bɔt tumara bambay. I tan lɛk smɔl brek fɔ maynd we de rɔn ɔltɛm ɛn taya.
We yu mek dis abit bi pat pan yu layf, di lod we de pan yu maynd go ridyus bad bad wan, ɛn yu go bigin fɔ fil big big kolat. If yu gɛt maynd sik, fɔ praktis `Mindfulness` kin ɛp yu fɔ gɛt bɛtɛ rizɔlt we yu de du tritmɛnt fɔ am. Tɔk to yu dɔktɔ bɔt am fɔ no mɔ.
Aw fɔ yuz dis fɔ lɛ yu nɔ gɛt bɔku bɔku bɔdi?
Yɛs, dis abit kin ɛp yu bak fɔ kɔntrol yu wet. We i kam pan it, bɔku tɛm wi kin go pan `ɔtopaylɔt`. We yu de praktis `Mindfulness`, yu kin chenj yu rilayshɔn wit it to wan we gɛt wɛlbɔdi.
- Bifo yu it, aks yusɛf se, "A rili angri?" Sɔntɛm yu nɔ rili angri, bɔt yu de fil se yu wangren de, yu de bost, ɔ yu de strɛs.
- We yu de it, it am sloslo, ɛn ɛnjɔy ɛni wan pan di it dɛn we yu it. Pe atɛnshɔn to di smel , di kɔlɔ, di teist, ɛn di we aw di it tan.
- We yu de it, chɛk yu bɛlɛ fɔ si if i ful-ɔp. Stɔp fɔ it jɔs lɛk aw yu fil se yu "ful." Nɔ fil se yu fɔ ɛmti yu plet. Bɔku tɛm, wi kin it pasmak bikɔs ɔf dis abit.
Aw fɔ tink gud wan go ɛp fɔ du ɛksɛsayz?
Yu tink se "exercise na boring"? If yu tink gud wan, dat kin mek yu ɛnjɔy fɔ du ɛksɛsayz. Dɔn yu go gɛt mɔ maynd fɔ du ɛksɛsayz.
Na dis na aw fɔ tink gud wan we yu de du ɛksɛsayz:
- Lisin to yu bɔdi: Pe atɛnshɔn to aw yu bɔdi de fil we yu de ɛksesaiz. Yu mɔsul dɛn tayt? Yu kin fil se yu nɔ de fil fayn? Ɔ yu kin fil fayn?
- Ɛnjɔy di aktiviti: Si if yu bɔdi de fil gladi ɛn rilaks frɔm di ɛksesaiz we yu de du.
- Pe atɛnshɔn: If yu de du ɛksɛsayz fɔ tɔch wan patikyula pat na yu bɔdi (e.g. ɛksesaiz na yu bɛlɛ), pe atɛnshɔn to aw da pat de fil.
- Luk wetin yu de tink bɔt:Us tin dɛn kin de na yu maynd we yu de du ɛksɛsayz? Dɛn de mek pɔsin want fɔ du sɔntin, ɔ dɛn de tink lɛk, "A nɔ ebul fɔ du dis"?
We yu tek kia ɔf yu bɔdi dis kayn we, yu go fil mɔ aktif ɔl di de. Yu go bigin fɔ gladi fɔ yu bɔdi ɛn lɛk yu bak.
Mɛsej we dɛn kin kɛr go na os
- `Mindfulness` min fɔ no wetin de apin na di prɛsɛn mɔnt, we nɔ gɛt ɛni jɔjmɛnt.
- Dis abit go ɛp yu fɔ lɛf di abit fɔ wok pan ‘ɔtopaylɔt’.
- Dis na fayn we fɔ ridyus strɛs ɛn wɔri bikɔs i de pe atɛnshɔn pan di tɛm we wi de naw.
- If yu de tink gud wan we yu de it ɛn du ɛksɛsayz, yu go ebul fɔ mek yu bɔdi gɛt wɛlbɔdi bak.
- Dis nɔto sɔntin we yu go ebul fɔ du wan nɛt. Start wit sɔm minit dɛn insay di de ɛn wok pan am. Dis na skil we de divɛlɔp we yu de praktis.
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