We uman gɛt bɛlɛ na wan pan di tɛm dɛn we mama kin gladi ɛn gɛt op pas ɔl. Bɔt i rili nɔmal fɔ fil smɔl strɛs ɔ wɔri wit di chenj dɛn we de apin na yu bɔdi , di chenj dɛn we de apin na yu ɔmon, we yu de tink bɔt tumara bambay, ɛn smɔl smɔl tin dɛn we yu de fred bɔt yu pikin in wɛlbɔdi. Meditashɔn na fayn, simpul we fɔ ɛp yu fɔ mek yu maynd kol ɛn rilaks insay tɛm lɛk dis. Lɛ wi tɔk bɔt dis smɔl mɔ tide.
Wetin na dis meditashɔn?
Fɔ tɔk am simpul wan, fɔ tink gud wan na wan we we de mek yu ebul fɔ put yu maynd pan wan tin, fri yusɛf frɔm tin dɛn we yu nɔ nid fɔ tink bɔt, ɛn mek yu maynd ɛn bɔdi rilaks dip. Sɔm pipul dɛn kin tink gud wan lɛk rilijɔn, ɛn ɔda wan dɛn kin tink gud wan fɔ bia wit di prɔblɛm dɛn we kin mit dɛn na layf ɛn fɔ mek dɛn maynd kol. Ilɛk wetin na di rizin, bɔku pan di bɛnifit dɛn we pɔsin kin gɛt we i de tink gud wan.
Bɔku we dɛn de fɔ tink gud wan we wi dɔn yɛri bɔt bɔku tɛm ɛn we wi kin praktis. Lɛ wi tek tɛm luk wetin na dɛn tin ya.
| Nem fɔ di we aw dɛn de tink gud wan | Fɔ tɔk am simpul wan... |
|---|---|
| Fɔ tink gud wan we yu de tink gud wan | Fɔ pe atɛnshɔn nɔmɔ pan wetin de apin na di tɛm we yu de naw ɛn wetin yu bɔdi de fil, ɛn nɔ wɔri bɔt di tin dɛn we dɔn pas ɔ di tumara bambay. |
| Fɔ tink gud wan fɔ tink gud wan | Fɔ tink gud wan bɔt wan patikyula tin ɔ sɔntin, we yu nɔ fɔ mek yu maynd de waka. |
| Mantra meditashɔn | Di akt fɔ ripit wɔd, sɛntɛns, ɔ sawnd bɔku tɛm, ilɛksɛf na yu maynd ɔ lawd wan, ɛn pe atɛnshɔn pan am. |
| Muvmɛnt meditashɔn | If yu gɛt prɔblɛm fɔ sidɔm, dis na fayn we fɔ du am. We yu de waka, pe atɛnshɔn to di we aw yu bɔdi de muv ɔ wetin yu de si rawnd yu. |
| Meditashɔn we de pe atɛnshɔn pan bɔdi | Klos yu yay, fכs pan εvri pat na yu bכdi (e.g., fut, an, bεlε) sεparat wan, εn tink כnli bכt di sεns dεm (wam, wet) na dεn εria dεm. Dɛn kin kɔl dis bak fɔ skan yusɛf. |
Wetin na di bɛnifit dɛn we pɔsin kin gɛt we i de tink gud wan we i gɛt bɛlɛ?
We yu praktis fɔ tink gud wan we yu gɛt bɛlɛ, i kin bɛnifit yu ɛn yu pikin bɔku bɛnifit.
Stress kin ridyus.
Pan ɔl we uman gɛt bɛlɛ na tɛm we pɔsin kin gladi, di prɔblɛm dɛn we kin apin na in bɔdi ɛn we i nɔ kin shɔ bɔt tumara bambay kin mek pɔsin strɛs ɛn wɔri . If dis strɛs go ɔp, i kin mek yu gɛt tin dɛn lɛk ay blɔd prɛshɔn ɛn fɔ bɔn pikin bifo tɛm. Stɔdi dɔn sho se we pɔsin de tink gud wan, i kin mek i nɔ strɛs ɛn wɔri we i gɛt bɛlɛ.
Fɔ ɛgzampul, wan smɔl stɔdi we dɛn du pan 31 mama dɛn we gɛt bɛlɛ insay di sɛkɔn pat pan dɛn bɛlɛ, sho se di wan dɛn we bin de praktis fɔ tink gud wan nɔ bin de wɔri ɛn dɛn nɔ bin de fil bad lɛk fɔ vɛks ɛn fil bad.
Ridyus risk fɔ bɔn pikin bifo tɛm
As wi bin dɔn tɔk, if pɔsin bɔn pikin bifo tɛm, dat kin mek di pikin gɛt bɔku prɔblɛm dɛn wit in wɛlbɔdi. Dɛn tin ya na fɔ mek i nɔ ebul fɔ blo fayn ɛn fɔ mek i nɔ ebul fɔ gro fayn. Pan ɔl we dɛn nid fɔ du mɔ risach, sɔm stɔdi dɛn dɔn sho se sɔntin gɛt sɔntin fɔ du wit fɔ tink gud wan ɛn fɔ ridyus di risk fɔ bɔn pikin bifo tɛm.
Wan ɔda stɔdi sho se di pikin dɛn we mama dɛn we de praktis fɔ tink gud wan bɔn gɛt ay Apgar mak . di Apgar skכ na wan we fכ ases di pikin in hεlth we dεn bכn am. I de bays pan fayv tin dɛm, lɛk di kɔlɔ we di skin gɛt, di at rit, ɛn di we aw i de blo.
di pikin in divεlכpmεnt fכ hεlth
Naw, di wan dɛn we de stɔdi bɔt dis de luk aw mama in maynd de afɛkt di we aw in pikin de gro leta. Wan stɔdi we dɛn du na di Netherlands dɔn sho se mama dɛn pikin dɛn we de praktis fɔ tink gud wan kin ebul fɔ adap to nyu say dɛn ɛn kɔntrol dɛn atɛnshɔn ɛn biev.
Bɔt fɔ kɔntinyu fɔ ɛnjɔy ɔl dɛn bɛnifit ya, yuI impɔtant bak fɔ mɛmba se yu fɔ kɔntinyu fɔ tink gud wan as abit.
Aw fɔ tink gud wan we yu gɛt bɛlɛ?
If yu dɔn ɛva want fɔ tray fɔ tink gud wan, yu nɔ nid fɔ tek spɛshal klas. Yu kin praktis am na os, ɛnitɛm we i izi fɔ yu. Bɔku pan di we dɛn we pɔsin kin yuz fɔ tink gud wan kin gɛt dɛn men tin ya:
- Fɔ pe atɛnshɔn pan wan tin: Dis kin ɛp yu fɔ klin yu maynd pan tin dɛn we nɔ impɔtant we kin mek yu strɛs. Yu kin pe atɛnshɔn pan yu briz, wan patikyula sawnd, ɔ sɔntin.
- Briz kwayɛt wan: We yu de blo dip ɛn ivin, yu de blo smɔl. Yu bɔdi kin gɛt bɛtɛ ɔksijɛn.
- Wan ples we kwayɛt: If yu na nyu pɔsin fɔ tink gud wan, i go izi fɔ bigin na say we kwayɛt, we nɔ gɛt ɛnitin fɔ ambɔg yu lɛk yu fon ɔ TV. We yu dɔn yus to am, yu go ebul fɔ put yu maynd pan ɛni say.
- Wan fayn pozishɔn: Yu kin tink gud wan we yu de ledɔm, sidɔm, tinap, ɔ ivin we yu de waka. Di tin we impɔtant pas ɔl na fɔ pik pozishɔn we go fayn fɔ yu ɛn we nɔ go ambɔg yu.
We yu tink bɔt dɛn pɔynt dɛn ya, yu kin bigin fɔ tink gud wan ɛni we we yu want. Nɔ tink se, "A de du dis rayt?" Start di we we go izi fɔ yu. Na tu simpul we dɛn ya fɔ bigin:
1. Dip Briz : Fokus yu ful atɛnshɔn pan yu briz. Tink bɔt am ɛvri tɛm we yu de blo ɛn pul di briz. Briz sloslo ɛn dip dip wan. If yu maynd bigin fɔ waka waka, briŋ am bak na yu briz.
2. Bɔdi skan: Sidɔm ɔ ledɔm fayn ɛn lɔk yu yay. Naw, pe atɛnshɔn pan yu fut finga dɛn. Tink jɔs bɔt wetin yu de fil de. Dɔn, smɔl smɔl, mek yu pe atɛnshɔn to yu fut, yu anklɛ, ɛn yu ni dɛn. Dis we ya, pe atɛnshɔn pan ɛni pat na yu bɔdi, frɔm di tap pat na yu bɔdi te to yu ed. If yu fil tayt ɔ nɔ fil fayn ɛnisay na yu bɔdi, imajin se wam ɛn layt de kam insay da say de wit yu briz.
Mɛsej we dɛn kin kɛr go na os
- Meditashɔn na rili sef ɛn fayn we fɔ kɔntrol strɛs ɛn wɔri we yu gɛt bɛlɛ.
- Dis kin gɛt bɔku wɛlbɔdi bɛnifit nɔto fɔ yu nɔmɔ, bɔt fɔ yu pikin we nɔ bɔn yet.
- Yu nɔ nid spɛshal ikwipmɛnt ɔ klas fɔ bigin fɔ tink gud wan. Yu kin bigin jɔs na os, na di tɛm we fayn fɔ yu.
- Fɔ mek yu gɛt maksimal rizɔlt, i impɔtant fɔ mek yu kɔntinyu fɔ du am as abit ɛvride.
- Nɔ ɛva shem fɔ tɔk to yu dɔktɔ bɔt di strɛs we yu de fil we yu gɛt bɛlɛ ɔ ɛni ɔda tin we de mɔna yu fɔ gɛt wɛlbɔdi.
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