Yu nɔ tink se sɔntɛnde yu kin gɛt prɔblɛm fɔ ivin tink bɔt aw lɔng yu de dɔn tek? Yu wek na mɔnin, go wok, kam na os, go slip, ɛn slip. Di wan ol de dɔn pas lɛk rɔbɔt. Pan ɔl we yu maynd de ɔdasay, yu bɔdi de du ɔda tin. Bɔku tɛm, wi kin liv na ‘ɔtopaylɔt’ mɔd. We wi tan lɛk dis, wi kin mis bɔku tin dɛn na layf. Fɔ tink gud wan na fayn, simpul abit we de ɛp wi fɔ kɔmɔt na da sityueshɔn de ɛn liv insay di tɛm.
Wetin na ‘Mindfulness’ simpul wan?
Fɔ tɔk am simpul wan, fɔ tink gud wan na fɔ pe atɛnshɔn gud wan to wetin de apin na di tɛm we wi de naw. Dat min se, fɔ pe atɛnshɔn to wetin de apin na yu maynd (yu tink, filin) ɛn wetin de apin na yu bɔdi (fɔ ɛgzampul, di filin na yu bɛlɛ we yu mɛmba fɔ pe di ilɛktrishɔn bil).
I de bak fɔ tink bɔt wetin de apin rawnd yu. Fɔ ɛgzampul, we yu notis wan nyu flawa we de blo we yu de go wok ɛvride.
Di tin we impɔtant pas ɔl na ya na fɔ aksept wetin yu de fil, si, ɛn yɛri lɛk aw i de, we yu nɔ fɔ lɛbul am as "gud" ɔ "bad," we yu nɔ jɔj am. Di we aw yu de fil nɔ fayn ɔ bad. Dɛn na jɔs filin dɛn.
If yu luk dis we, fɔ tink gud wan na sɔntin we pɔsin kin si. I tan lɛk se yu de luk yu layf frɔm fa, ɛn yu nɔ de riak pan yu maynd.
Di ɔda say fɔ dis na di ‘ɔtopaylɔt’ we wi bin dɔn tɔk bɔt. Dat min se yu fɔ wok we yu nɔ no ɔ tink bɔt ɛnitin. Imajin se yu kɔmɔt na yu motoka Satide mɔnin, yu want fɔ go na di pak, ɛn yu drayv go na di ɔfis lɛk aw yu kin drayv. Na dat ‘autopilot’ bi.
Di difrɛns bitwin ‘Mindfulness’ ɛn ‘Autopilot’.
Fɔ ɔndastand dɛn tu kɔnsɛpt ya mɔ, lɛ wi luk dis tebul.
| Du | ‘Autopilot’ (di mɛkanikal we) . | ‘Mindfulnɛs’. |
|---|---|---|
| Drink sɔm ti. | Dɛn kin drink ɛn drink we dɛn nɔ kin no we dɛn de wach TV ɔ we dɛn de yuz dɛn fon. | A kin drink am we a nɔ du ɛni ɔda tin, a kin ɛnjɔy di wam we di ti kɔp kin wam, di smel we di ti lif dɛn kin smɛl, ɛn di te we di ti kin te. |
| Fɔ it tin fɔ it | Ivin we dɛn nɔ angri, dɛn kin it te dɛn plet ɛmti bikɔs dɛn nɔ gɛt di abit. Dɛn nɔ ivin no di teys we dɛn de it. | Wi kin bigin it afta wi dɔn chɛk if wi rili angri. Wi kin ɛnjɔy di teys, smel, ɛn we aw ɛni mɔt de mek wi it, ɛn wi kin stɔp we wi bɛlɛ ful-ɔp. |
| Fɔ lisin to pɔsin | We pɔsin de tɔk, i de tink bɔt wetin fɔ tɔk nɛks, ɔ tink bɔt ɔda tin dɛn. | Fɔ pe atɛnshɔn gud gud wan to wetin di pɔsin de tɔk, tray fɔ ɔndastand in wɔd ɛn aw i de fil. |
Aw a go no if a de du dis rayt?
Yu kin praktis dis ɛnitɛm, ɛnisay. Insay di motoka, na layn, na wokples. Fɔs, praktis "single-tasking." Dat min se yu fɔ du wan tin wan tɛm ɛn pe atɛnshɔn to am gud gud wan. Yu kin bigin wit sɔntin we rili simpul, lɛk fɔ brus yu tit ɔ fɔ it apul .
If yu gɛt sɔm minit dɛn yu wan, tray dis:
1. Fɔs, stɔp fɔ smɔl tɛm ɛn pe atɛnshɔn to yu bɔdi. Wetin yu de si ɛn yɛri? Notis bak wetin yu de smɛl, teist, ɛn tɔch. Nɔ label dɛn wan ya as gud/bad. Jɔs lɛ dɛn bi.
2. Naw, rifin yu atɛnshɔn mɔ ɛn mɔ. Wetin yu de fil na yu bɔdi? Notis ivin tin dɛn we nɔ klia lɛk fɔ tingling ɔ fɔ swɛt. Gi ɛni pat na yu bɔdi yu ful atɛnshɔn fɔ smɔl tɛm. Frɔm yu ed to yu fut finga dɛn.
3. Neks, pe atɛnshɔn mɔ to yu briz. Usay na yu bɔdi yu kin fil di briz mɔ? Na yu chɛst? Na yu bɛlɛ? Na yu nos? Kip yu atɛnshɔn de.
4. Aks yu sef, "Aw a de fil rait nau?" No wetin yu de tink ɛn aw yu de fil. Bi wit dɛn fɔ smɔl tɛm. Alaw dɛn filin dɛn de fɔ kam, ɛn nɔ jɔj.
5. 5. .We yu maynd de waka waka (ɛn i nɔ go ɛva apin), nɔ panik. Na pafɛkt tin we nɔmal. No nid fɔ bit yusɛf bɔt am. Rili saful wan, briŋ yu atɛnshɔn bak to yu briz.
Wetin na di bɛnifit dɛn we pɔsin kin gɛt we i de praktis ‘Mindfulness’?
Mindfulness de ɛp yu fɔ no we yu de pan ɔtopaylɔt. So, bifo yu rigrɛt am leta, yu gɛt di chans fɔ chenj wetin yu de du rayt da tɛm de.
Imajin se yu de it wan paket pɔp ɛvri nɛt bifo di TV. Dis na yu abit. We yu de tink gud wan, yu kin ‘kech’ dis abit. Da tɛm de, yu kin disayd fɔ du difrɛn tin. Sɔntɛm yu go it karɔt instead fɔ it pɔp, ɔ yu go stɔp fɔ wach TV ɛn go waka fɔ shɔt tɛm.
Dis we ya, fɔ tink gud wan de ɛp yu fɔ kɔnɛkt to yu gol ɛn wetin yu de op fɔ, so yu kin avɔyd fɔ du tin dɛn we yu nɔ de tink bɔt (e.g. it big chɔklɛt bar we yu strɛs ).
Di bɛnifit dɛn we pɔsin kin gɛt we i gɛt wɛlbɔdi
Fɔ tink gud wan na tin we rili valyu fɔ mek yu gɛt wɛlbɔdi.
- I de ridyus strɛs: We yu de na di tɛm we yu de naw, yu nɔ kin wɔri bɔt di tumara bambay we nɔ nid fɔ apin ɛn yu nɔ kin rigrɛt di tin dɛn we yu bin dɔn du trade.
- Kɔntrol di wɔri we yu de wɔri: Dis prɔsis de ɛp yu fɔ lɛ di tin dɛn we de mek yu wɔri kam ɛn go, ɛn yu nɔ go strɛs wit am.
- I de mek yu fil fayn: We yu bigin fɔ gladi fɔ ivin di smɔl smɔl tin dɛn na layf, i kin izi fɔ mek yu gladi.
Bɔt mɛmba dis: Fɔ tink gud wan, pan ɔl we na pawaful tin, nɔto fɔ tek ples fɔ mɛrɛsin fɔ siriɔs mɛntɛl hεlth kɔndishɔn (e.g., big pwɛl hat). If yu gɛt dis kayn prɔblɛm, i rili impɔtant fɔ go to dɔktɔ fɔ advays.
Fɔ tink gud wan fɔ kɔntrol yu wet ɛn fɔ du ɛksɛsayz
Yu kin yuz dis abit bak fɔ kɔntrol yu wet. Wi de kɔl am "Mindful Eating" .
- Bifo yu it, aks yusɛf if yu rili angri.
- We yu de it, luk yu plet. Ɛnjɔy in kɔlɔ ɛn smɛl.
- It sloslo, savour evri bait, in flawa, en in texture.
- We yu de it, pe atɛnshɔn to if yu bɛlɛ ful-ɔp. Stɔp fɔ it jɔs afta yu fil ful, ilɛksɛf it stil lɛf na yu plet.
Na di sem tin we yu de du ɛksɛsayz. Pe atɛnshɔn to aw yu bɔdi de fil we yu de du ɛksɛsayz. Yu fɔ no aw yu mɔsul dɛn de fil, aw yu de blo, aw yu de swet. Dɔn we yu de du ɛksɛsayz, dat go mek yu ɛnjɔy mɔ. So yu go gɛt maynd fɔ kɔntinyu fɔ du ɛksɛsayz.
Yu want fɔ de mɔ na yu layf ɛvride? Dɔn, put yu maynd pan am. Dat na di fɔs tin we yu fɔ du.
Mɛsej we dɛn kin kɛr go na os
- ‘Mindfulness’ min fɔ no di prɛsɛn mɔnt, witout jɔjmɛnt.
- Dis abit de ɛp yu fɔ kɔmɔt na ‘ɔtopaylɔt’ mɔd ɛn mek yu disayd fɔ du sɔntin we yu de tink bɔt.
- Start wit smɔl tin, lɛk fɔ drink wan kɔp ti wit maynd fɔ wan de.
- Dis abit kin rili ɛp fɔ kɔntrol yu wet, fɔ kɔntrol yu wet, ɛn fɔ du ɛksɛsayz.
- If yu nɔ ebul fɔ kip yu maynd fɔs, nɔ bit yusɛf. Dat na nɔmal tin. Jɛntri fɔ pe atɛnshɔn bak.
- If yu gɛt siriɔs pwɛl at ɔ yu de wɔri, i rili impɔtant fɔ go to dɔktɔ.
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