Tunlai nun hi intlansiak ang mai a ni lawm ni? Zing kan thawh atanga zan lama kan mut thlengin thil pakhat hnu pakhat kan tlan pel thin. Hnathawh, inchhung hna, naupang, khawtlang inlaichinna , kan rilru hian zalenna emaw, thlamuanna emaw a hmu tlem hle. Hetianga kan kal zel chuan hah leh rilru hah hi a awm fo thin. Chuvangin, he harsatna chinfelna atan hian tunah chuan mi tam tak chuan ngaihtuahna (meditation) lam an hawi ta a ni. Ngaihtuahna hi kum sâng tam tak liam tawh mah se, tûn lai harsatnate tâna hahdamna a pêk chu mak tak a ni.
Ngaihtuahnain hlawkna tak tak chu engte nge ni?
Meditation hi hmanraw chak tak a ni a, chu chuan kan rilru a ti thlamuang a, stress a tihziaawm a, kan nunah balance a thlen bawk. Rilru leh taksa lama hlawkna tam tak a nei a ni. Eng nge an nih i han thlir teh ang.
| Hlawkna chi hrang hrang | Benefit leh concession te a awm bawk |
|---|---|
| Rilru leh rilru lama hlawkna |
|
| Taksa lama hlawkna a awm | Meditation hian natna thenkhat symptoms enkawl nan a pui thei a ni. Entir nan:
|
A pawimawh ber chu, ngaihtuahna (meditation) hi heng natnate hi damdawi a ni lo tih hi a ni. Mahse, i doctor-in a pek che enkawlna ruala meditation tih hian i natna lan chhuah dan thunun kawngah hahdamna nasa tak a pe thei a ni.
Tunah chuan eng ang meditation nge awm tih i en ang u.
Mi tam tak chuan meditation hi kawng khata tih tur niin an ngai a, mahse a nihna takah chuan mamawh hrang hrang nena inmil meditation method hrang hrang a awm a ni.
Kaihruaitu Meditation
Mahni chauha ngaihtuahna seng tan harsa i tih chuan hei hi a tha ber a ni. Zirtirtu pakhatin a zirtir che ang mai a ni a, app, video emaw audio track hmanga instruction pek che a ni. "Tun ah chuan thawk la... thawk chhuak zawi zawi rawh..." tih ang chi instruction awlsam tak hmangin i meditate thei a, hei hi a bul tan tan tan chuan a awlsam hle.
Mindfulness Ngaihtuahna (Mindfulness Meditation) a ni
Hei hi tunlai meditation technique lar ber a ni. A awlsam zawngin, Mindfulness Meditation chu i ngaihtuahna leh i rilru put hmangte chu rorelna tel lovin enfiah hi a ni. "Engvangin nge heng ngaihtuahna tha lote hi ka neih?"
Engtin nge tih ang?
- Hmun nuam takah thu rawh: Chair-ah emaw, leiah emaw nuam takin thu la, i hnungzang dinglam leh hahdam takin awm rawh.
- I mit khap rawh: A nih loh leh, hmun khat chauh ngaihtuah lovin, mit khap lo takin en rawh.
- Pianphung anga thawk la: Tumruh taka thawk thûk tak i lak a ngai lo. A pangngaiin thawk la. I thawk chhuah dawnin "in" tih ngaihtuah la, i thawk chhuah dawnin "out" tih ngaihtuah bawk ang che.
- I rilru a vakvai hian: I rilruin thil dang a vakvai hi thil pangngai a ni. Chutiang a nih chuan pawm la, hlauthawng suh la, zawi zawiin i ngaihtuahna chu i thawk lamah hruai kir leh rawh.
Hetiang hmanrua hi lungngaihna leh lungkhamna ang chi natna lan chhuahna nei tan chuan a \angkai hle tih hmuhchhuah a ni.
Movement Ngaihtuahna (Movement Meditation) a ni
Mi thenkhat chuan hmun khata minute engemaw zat ṭhut chu harsa an ti hle. Chutiang mite zinga mi i nih chuan he method hi i tan a tha ber. I rilru chu i taksa chetna nena inmil tura beih a huam a ni.
Hei hi entirnan thenkhat chu hetiang hi a ni:
- Yoga hmanga tih a ni
- Tai chi
- Kea kal ngaihtuahna (walking meditation) a ni
- Qi gong
Hetiang formal method chauh ni lovin, nitin i thiltih pawh hi he meditation atan hian i hmang thei a ni. Ngaihtuah teh, pangpar i phun emaw, dish i sil emaw, thawmhnaw i fold emaw a nih chuan, i thil tih chu i ngaihtuah vek a nih chuan, chu pawh chu Movement Meditation a ni.Chu chu pakhat a ni.
Ngaihtuahna (Focused Meditation) a ni
Hei hian thil pakhata i rilru dahna practice a huam a ni. Hei hi candle meialh, tui luang, i sawi mantra emaw, "Om" ri emaw pawh a ni thei. Mindfulness ang bawkin i rilru a vakvai chuan chu thilah chuan zawi zawiin i rawn hruai kir leh a ngai a ni. Hei hi concentration tihchangtlunna kawng tha tak a ni .
Hetiang chi meditation technique lar dang pakhat chu body scan a ni. Taksa natna nei tan chuan a tha hle. Hetah hian taksa peng tinte chu lu atanga ke thlengin i suangtuah a, chu pengte chu i ngaihtuah ber a ni.
Thinlung Ngaihtuah Ngaihtuahna
Hei hian i ngaihtuahna aiin i rilru put hmang a ngaihtuah zawk a, a bik takin hmangaihna, ngilneihna leh lainatna ang chi rilru put hmang a ngaihtuah zawk a ni.
- I rilru chu i rilru lairil, i thinlung awmna hmunah hruai rawh. Chutah chuan rilru natna zawng zawng, chakna zawng zawng hi a lo chhuak tih han ngaihtuah teh.
- I hmangaih tak tak kha han ngaihtuah teh. Chu hmangaihna chu i thinlung zawng zawngah a darh zel tih hre rawh. Tichuan chu hmangaihna chu i nunah midangte hnenah, nangmah leh khawvelah pawh thehdarh rawh.
- Lungngaihna te, hlauhna te, thinrimna te ang chi rilru natna te chu i thawk nen a chhuak a, chu ai chuan i thinlung chu hmangaihna leh ngilneihnain a khat ta zawk tih han ngaihtuah teh. Hei hian mi dangte nêna in inlaichînna tichak tûrin a ṭanpui thei bawk.
Meditation hi zan khat thil thua i thiam theih thil a ni lo. Thil tih dan a ni a, exercise ang mai a ni. Ni khatah minute 5 chauh hmang tan la, i tana tha ber tur zawng rawh.
Take-Home Thuchah a ni
- Meditation hian stress leh lungkhamna a tihziaawm mai bakah taksa lama symptoms thisen sang ang chi te pawh a control thei bawk.
- Meditation technique hrang hrang a awm a. Hmun khata awm harsatna i neih chuan Movement Meditation hi han en teh. I rilru hmun khata dah harsa i tih chuan Guided Meditation hmangin tan la rawh.
- Ngaihtuah lai hian i rilru a vakvai hi thil pangngai a ni. A pawimawh ber chu chutiang thila lungawi lo chu a ni lo va, zawi zawiin i rilru chu thil tum lamah hruai kir leh hi a ni.
- Ni khatah minute tlemte chauh hmangin tan la rawh. Tlemte atanga tan la, zawi zawiin tih danah siam rawh.
- Rilru natna khirh tak, depression ang chi i vei a nih chuan meditation i tan hmain i doctor nen inbiakna neih hmasak phawt ang che.
💬 Comments (0)
Comment a la awm lo. Hetah hian i comment hi a vawikhatna atan add rawh.
I comment kha add rawh