Wi layf rili bizi dɛn tɛm ya, nɔto so? Frɔm di tɛm we wi wek na mɔnin te wi go slip na nɛt, wi de wok ɔltɛm. Fon notis, ofis target, haus problem, pikin wok... Fo midst of ol dis, yu maind de fil fri likl and pisful? Yu go mɔs fil lɛk se bɔku bɔku tin dɛn de rɔn rawnd na yu ed ɔltɛm, ɛn i nɔ kin izi fɔ mek yu tink na wan ples. Tide wi de tɔk bɔt wan we we rili simpul, bɔt we rili pawaful, we go ɛp wi pan dɛn kayn tɛm dɛn de. Dat na Mindfulness Meditation .
Fɔ tɔk am simpul wan, wetin na Mindfulness Meditation?
Fɔ ɔndastand dis, lɛ wi fɔs separet dɛn tu wɔd ya.
1. Fɔ tink gud wan: Di simpul minin fɔ dis na fɔ liv insay di tɛm we wi de naw . Dat min se, we yu de du sɔntin, yu de pe atɛnshɔn pan da tin de nɔmɔ, ɛn de tink bɔt wetin de apin rawnd yu ɛn wetin de apin na yu bɔdi ɛn maynd. Fɔ ɛgzampul, imajin se yu de drink ti. Fɔ tink gud wan min fɔ pe atɛnshɔn gud wan to di smel we di ti de smɛl, aw i wam, di filin we i de fil we i tɔch yu lip, ɛn di teist we i de go dɔŋ yu trot. Fɔ liv na di "present moment" nɔmɔ we yu nɔ tink bɔt wetin de apin da tɛm de (wɔri bɔt di tin dɛn we dɔn pas, fɔ fred bɔt di tumara bambay).
2. Meditashɔn: Meditashɔn na we wi de du fɔ fɛn ɔl di dip tin dɛn we de na wi maynd, dat na fɔ ɔndastand aw wi maynd de wok. Insay dis, wi kin pe atɛnshɔn to tin dɛn lɛk aw wi de blo ɛn di tin dɛn we wi kin fil na wi bɔdi.
Naw, we dɛn tu ya kam togɛda, Mindfulness Meditation na meditative practice we involv fɔ de tink bɔt wetin de apin na di present moment, witout fɔ jɔj ɛnitin (witout label am as good or bad).
Dis tan lɛk we yu sidɔm na wan ples wit yu natin mɔnki, tinap na sayd ɛn wach wetin i de du ɛn nɔ vɛks.
Us bɛnifit wi kin gɛt frɔm dis?
Mindfulness meditation nɔto jɔs fɔ kip yu maynd na wan ples . I gɛt bɔku bɛnifit fɔ wi bɔdi ɛn maynd wɛlbɔdi.
- I de mek wi nɔ strɛs ɛn wɔri: We wi strɛs, wi bɔdi kin rɛdi ɔltɛm fɔ fɛt. We wi de praktis dis we fɔ tink gud wan, wi maynd kin kol, wi bɔdi kin rilaks, ɛn i kin ɛp wi fɔ pul strɛs we wi nɔ nid.
- I de mek di bren wok fayn:rεsכch dεn sho se dis trenin de mek sכm pat dεm na wi bren de wok bכku, spεshal wan di pat dεm we de kכntro di gladi at, atεnshכn, εn fכ disayd (di `Sεribral Kכtεks`). Dis min se yu mɛmori ɛn aw yu de pe atɛnshɔn bɛtɛ.
- E kin ɛp fɔ kɔntrol pwɛl hat sik: Pwɛl hat sik na wae de mɛk pɔrsin fil bad ɔltɛm. Dis meditashɔn kin ɛp yu fɔ tren yu maynd fɔ manej dɛn bad bad tin dɛn de bay we yu de luk dɛn frɔm ɔdasay, pas fɔ kech pan dɛn. Bɔt, i nɔr de tek ples fɔ mɛrɛsin fɔ pwɛl hat. Yu kin yuz am as sɔpɔt fɔ yu mɛrɛsin.
- Kɔntrol fɔ it pasmak: Sɔm pipul dɛn kin it we dɛn nɔ gɛt maynd we dɛn strɛs ɔ dɛn at pwɛl. We yu de praktis fɔ tink gud wan, yu kin ɔndastand if yu de it bikɔs yu angri ɔ bikɔs ɔf prɔblɛm na yu maynd. So, i kin rili ɛp fɔ kɔntrol dis bad we aw wi de it.
- I kin ɛp fɔ bia wit di pen we nɔr de dɔn: Dis we ya kin ɛp di wan dɛm wae de liv wit pen wae kin de fɔ lɔng tɛm, lɛk bak pen ɛn jɔyn pen fɔ liv wit ɛn kɔntrol di pen wae nɔr de wɔri bɔt am.
Impɔtant: Pan ɔl we Mindfulness Meditation kin rili ɛp, i nɔ de tek ples fɔ ɛni mɛrɛsin ɔ mental wɛlbɔdi tritmɛnt. If dɛn de trit yu fɔ wan mɛrɛsin, i impɔtant fɔ tɔk to yu dɔktɔ ɛn gɛt dɛn advays bifo yu bigin ɛnitin lɛk dis.
Aw wi de praktis dis Mindfulness?
Yu nɔ nid dia dia ikwipmɛnt ɔ spɛshal rilijɔn bakgrɔn fɔ bigin dis. Ɔl wetin yu nid na fɔ mek yu prɔmis fɔ du dis. If yu si am se i nɔ izi fɔ du am yu wan, yu kin bigin wit di ɛp ɔ gayd we pɔsin we no bɔt dis go gi yu.
Bɔku men we dɛn de fɔ praktis fɔ tink gud wan.
| Di we aw pɔsin kin tink gud wan | Di we aw wi fɔ du am simpul. |
|---|---|
| We yu de blo wit maynd | Fɔ pe atɛnshɔn to di we aw yu de blo. Nɔ chenj di we aw yu de blo, jɔs wach di briz we de kam insay yu nos, di chɛst de go ɔp ɛn fɔdɔm, ɛn di briz we de kɔmɔt. |
| Fɔ Skan Bɔdi | Fɔ pe atɛnshɔn pan ɛni pat na yu bɔdi, frɔm di ia na yu ed to di tip dɛn na yu fut finga dɛn, ɛn afta dat frɔm dɔŋ to ɔp, ɛn fɔ tink bɔt di tin dɛn we yu kin fil (ɔt, ebi, swɛt) na dɛn say dɛn de. |
| Fɔ it wit maynd | Fɔ it we yu de wach TV ɔ yuz yu fon na fɔ pe atɛnshɔn to di smel, kɔlɔ, teist, ɛn sawnd we di it de mek. |
| Muvmɛnt we de mek pɔsin tink gud wan | We yu de waka ɔ du yoga, mɛmba di we aw yu bɔdi de muv, di we aw yu fut de nak di grɔn, ɛn di tin dɛn we de arawnd yu. |
| Fɔ tink gud wan bɔt Lɔv-Kindness | Fɔs, pe atɛnshɔn pan yusɛf wit lɔv ɛn du gud. Dɔn, spre da gud ɛn sɔri-at de to yu famili, padi dɛn, ɛn leta ɔlman. |
Sɔm simpul tin dɛn fɔ du fɔ pɔsin we de bigin fɔ du am
If yu na nyu pɔsin fɔ du dis, yu kin fala dɛn simpul tin ya:
1. Fɛn ples we kwayɛt: Pik ples we kwayɛt na yu os usay yu go kwayɛt fɔ sɔm tɛm ɛn nɔ go ambɔg yu. Sidɔm fayn fayn wan na chia ɔ na grɔn.
2. Klos yu yay: Klos yu yay, tek dip briz, ɛn pul di briz smɔl smɔl. Rilaks yu bɔdi .
3. Fokus pan yu briz: Fokus onli aw yu chɛst de rayz ɛn yu bɛlɛ de pan we yu de blo, ɛn aw yu chɛst de fɔdɔm ɛn yu bɛlɛ de kɔntrakt we yu de blo. Nɔ tray fɔ kɔntrol yu briz, jɔs lɛf am fɔ go insay in natura ritm.
4. We di maynd de waka waka:Na nɔmal tin fɔ mek tin dɛn we yu de tink bɔt kam na yu maynd we yu de tink gud wan. We sɔntin kam na yu maynd, wach am bay we yu se, "O... A jɔs gɛt dis tink," dɔn smɔl smɔl, briŋ yu atɛnshɔn bak to yu briz. Nɔ vɛks pan dɛn tin dɛn de ɔ blem dɛn.
Start bay we yu du dis fɔ shɔt tɛm, lɛk 5 minit insay di de . As yu de yus to am, yu kin inkrisayz di tɛm to 10, 15, ɔ 20 minit ɛvride. Di tin we impɔtant pas ɔl na fɔ mek i bi yu abit fɔ du dis di sem tɛm ɛvride.
Mɛsej we dɛn kin kɛr go na os
- Mindfulness Meditation na meditashɔn prɔsis we de pe atɛnshɔn fɔ liv wit maynd insay di prɛsɛn mɔnt.
- Dis kin mek yu nɔr gɛt strɛs, wɔri, fɔ mek yu pe atɛnshɔn, ɛn fɔ mek yu maynd gɛt wɛl bɔdi.
- Yu nɔ nid ɛni spɛshal ikwipmɛnt fɔ bigin, jɔs wan kwayɛt ples ɛn dedikeshɔn na inf.
- Dis nɔto fɔ tek ples fɔ mɛrɛsin fɔ ɛni sik. Duya, go to yu dɔktɔ bifo yu bigin ɛnitin.
- If yu de yuz ivin smɔl tɛm fɔ du dis ɛvride, yu go fil big pis ɛn fridɔm na yu at as tɛm de go.
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