Yu kin ɛva si se yu de waka go fa fawe wantɛm wantɛm we yu de wok, rid buk, ɔ stɔdi? Yu kin si se yu dɔn lɔs na wɔl we yu de tink bɔt tin dɛn, we yu de put wetin yu de du na kɔna? Dis na rili kɔmɔn tin fɔ bɔku pipul dɛn. Bɔt wan rili simpul ɛn pawaful we de fɔ briŋ dis maynd we skata na wan ples, fɔ mek yu pe atɛnshɔn mɔ , ɛn fɔ mek yu mɛmba mɔ. Dat na meditashɔn, ɔ wetin wi kɔl ``(Meditation)'' insay Inglish.
Wetin na di bɛnifit dɛn we yu go gɛt we yu de tink gud wan bɔt yu maynd?
Fɔ tɔk am simpul wan, wi maynd tan lɛk pikin we de du bad. I rili at fɔ kip dɛn na wan ples. Akɔdin to di wan dɛn we de stɔdi bɔt dis, pan avɛj, 47% pan di de, ɔ lɛk af pan di de, wi maynd nɔ de pan di wok we wi de du, bɔt na ɔda tin dɛn.
Meditashɔn kin bi fayn we fɔ mek dis maynd we de rɔn, kol. We wi de tink gud wan, dɛn dɔn si se i kin afɛkt sɔm pat dɛn na wi bren we gɛt fɔ du wit tin dɛn lɛk pwɛl hat. We di maynd kol, yu kin:
- Pe atɛnshɔn gud wan to wetin yu de du.
- Mek yu mɛmba bɛtɛ .
- Una slip fayn.
- Ridyus strɛs.
- Strɔng di bɔdi in imyun sistɛm .
- Bi pɔsin we gɛt trɛnk na yu maynd.
Dat min se meditashɔn nɔto jɔs sɔntin we de mek yu maynd kwayɛt, i tan lɛk gud ɛgzampul fɔ yu maynd ɛn bɔdi.
Aw fɔ du Fɔs Mɛditeshɔn?
Dis na di izi ɛn pɔpul we fɔ tink gud wan fɔ di wan dɛn we de bigin fɔ tink gud wan. I min fɔ pe atɛnshɔn pan yu maynd we skata pan wan tin (fokal pɔynt). I kin bi yu briz, sawnd, ɔ imej we yu de imajin na yu maynd.
Dis nɔ min se yu fɔ stɔp fɔ tink kpatakpata. Na fɔ no, we yu maynd bigin fɔ waka waka, "O, mi maynd de tink bɔt ɔda tin naw," ɛn afta dat, saful wan fɔ briŋ yu atɛnshɔn bak to da tin we yu dɔn pik.
Lɛ wi luk sɔm simpul we dɛn fɔ du dis.
| Tɛknik fɔ Mɛditeishɔn | Aw fɔ du am simpul wan |
|---|---|
| Atɛnshɔn to di briz | Sidɔm fayn, bɔt yu bak stret. Klos yu yay. Naw, pe atɛnshɔn pan yu briz ɔltogɛda. Fil di briz as i de kam insay ɛn kɔmɔt. If yu maynd de waka waka, nɔ wɔri. Dat na nɔmal tin. Jɔs pe atɛnshɔn pan yu briz bak. |
| Fɔ kip di bɔdi stil | Dis tan lɛk we yu de wach aw yu de blo. Bɔt na ya yu de pe atɛnshɔn mɔ fɔ mek yu bɔdi stil, na wan pozishɔn. Kip yu bak stret, yu ed ɔp. I kin at smɔl fɔs. Bɔt as yu bɔdi de stil, yu go si se yu maynd sɛf de stil. |
| We yu de rid Mantra dɛn | Mantra na simpul, fayn fayn wɔd we yu kin ripit bɔku tɛm, ilɛksɛf na yu maynd ɔ yu lawd wan. Fɔ ɛgzampul, yu kin ripit sɔntin we simpul lɛk, "As a de blo, mi maynd kin fri." Dis kin bi fayn we fɔ mek yu maynd kɔntinyu fɔ pe atɛnshɔn. |
| We yu de waka fɔ tink gud wan | Dis na fayn we fɔ pɔsin we i nɔ kin izi fɔ sidɔm. As yu de waka, pe atɛnshɔn pan di tin dɛn we yu de fil we yu fut de nak di grɔn ɛn yu leg dɛn de muf. Fokus pan di we aw yu de waka pas fɔ pe atɛnshɔn pan di tin dɛn we de arawnd yu. |
Sɔm impɔtant advays fɔ pɔsin we bigin fɔ tink gud wan
We yu fɔs bigin fɔ tink gud wan, yu nɔ go ebul fɔ kip yu maynd na wan ples di fɔs de. Nɔ wɔri bɔt am. I tan lɛk se yu bigin fɔ du nyu ɛgzampul. Yu kin bɛtɛ we yu de praktis.
- Peshɛnt ɛn gi am tɛm:Fɔ tink gud wan na skil we yu nid fɔ praktis. Nɔ tray fɔ pafɛkt di biginin. If yu du dat, i go jɔs mek yu strɛs mɔ ɛn mɔ. Ɔndastand se yu maynd de rɔn, we na pat pan di prɔses.
- Start smɔl: Nɔ kɔmpia yusɛf to pɔsin we dɔn de tink gud wan fɔ lɔng lɔng tɛm. Start wit 5 minit insay di de. We yu dɔn fil fayn fɔ du dat, smɔl smɔl, yu fɔ ad di tɛm to 10 ɔ 15 minit.
- Pik tɛm we go wok fɔ yu: Sɔm pipul dɛn kin si se fɔ tink gud wan we di de bigin, dat kin ɛp dɛn fɔ gɛt mɔ klia. Ɔda pipul dɛn kin si se fɔ tink gud wan na ivintɛm kin ɛp dɛn fɔ lɛf di strɛs ɛn tɛnsiɔn we dɛn kin gɛt na di de. Pik tɛm we go izi fɔ yu ɛn we kwayɛt.
Fɔ tink gud wan na fayn tin fɔ mek yu maynd klin, fɔ mek yu pe atɛnshɔn mɔ, ɛn fɔ mek yu maynd strɔng. As yu de yus to am ɛn praktis am ɛvride, yu go bigin fɔ si di tin dɛn we go apin.
Mɛsej we dɛn kin kɛr go na os
- Fɔ tink gud wan na wan we we rili fayn fɔ mek yu pe atɛnshɔn, mɛmba, ɛn gɛt wɛlbɔdi.
- We yu fɔs bigin, put shɔt tɛm, lɛk 5 minit insay di de. As tɛm de go, yu kin inkrisayz dis tɛm we yu de praktis.
- Na nɔmal tin fɔ gɛt tin dɛn we kin kam na yu maynd we yu de tink gud wan. Nɔ wɔri bɔt am, ɛn saful saful fɔ mek yu pe atɛnshɔn bak to di we aw yu de blo ɔ di gol we yu dɔn pik.
- Tray difrɛn we dɛn, lɛk fɔ tink gud wan fɔ blo ɛn fɔ tink gud wan we yu de waka, ɛn pik di we we go wok fɔ yu.
- If i nɔr kin izi fɔ yu fɔ kɔntrol yu strɛs ɔr pwɛl hat, ɔr if yu fil se na sik wae tan lɛk pwɛl hat, e fayn fɔ go to yu dɔktɔ kwik kwik wan fɔ advays .
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