Zing i thawh tirh atang khan text, email, video meeting... chu video meeting hriat nawn tir lehna text... Hetiang hian technology nen i thawk dun em? A châng chuan, chûng zawng zawng chuan i rilru a ti buai a, i lungkham a, i lungkham em? Hei hi technology lama "dark side" kan ti a. I rilru leh taksa hriselnaah nghawng lian tak a nei thei a ni. Mahse, lungngai suh, he dinhmun hi kan paih bo thei a, chu chu hnathawh zawha burnout kan veng thei tihna a ni. Chutianga tih theih dan tha ber pakhat chu ‘Mindfulness’ hi a ni.
A awlsam zawngin ‘Mindfulness’ chu eng nge ni?
‘Mindfulness’ hi thil awlsam tak a ni. Sinhala tawng chuan "rilru fim" tihna a ni. Tuna i rilru put hmang leh i thil tih mekte chu engmah rorelna awm lovin ngaihven tihna a ni. I thawk chhuak niin han mitthla teh, i thawk chhuah leh i thawh chhuah lai hian thil thleng chauh ngaihven rawh. Hetiang thil awlsam tak hmang hian technology pressure kan tihziaawm thei a, tha zawkin, hlim zawkin, thununna nen kan thawk thei a ni.
Mindfulness hi rilru lam exercise chak tak a ni a, i rilru chu hmun khata dah a, tun dinhmunah hian nung turin a zirtir che a ni.
Hemi chungchangah hian zirchianna tharin eng nge a sawi?
Tun hnaia zirchianna pakhat chuan hnathawhna hmuna technology-in nghawng tha lo a neih ( stress , anxiety, FOMO, leh technology addiction) laka invenna atan mindfulness emaw digital confidence emaw hi a pawimawh zawk em tih a zirchiang a.
He zirchiannaa tel hnathawk 142 zinga 73% chuan stress na lo emaw, a hniam emaw an nei a ni. 21% aia tam chuan stress sang tak emaw, sang tak emaw an nei a ni. Results chuan chiang takin a tarlang a, technology hi eng ang pawhin rinna nei mah ila, rilru hahna, lungkhamna leh a kaihhnawih thil tha lo dangte laka inven nan mindfulness hi a pawimawh hle a ni .
Hei hi a hnuaia table atang hian chiang zawkin i hrethiam thei ang.
| Technology-in nghawng ṭha lo a neih dan | ‘Mindfulness’ tanpuina chu. |
|---|---|
| Rimtawng Hnathawh avanga buai leh luak chhuak. | Rilru a ti thlamuang a, lungkhamna thlentu a hrechhuak a, chu chu hmachhawn turin chakna a pe che a ni. |
| Hlauhthawnna Nakin hun leh thil kalsual tur hlau reng reng. | Thil tul lo taka hlauhna leh lungkhamna a tihziaawm a, rilru chu tunlai hun chauh a dah a ni. |
| Overload a ni Email leh message a ruala dawng thei tura chau. | Hna pakhatah ngaihtuahna seng turin an zirtir che a ni. Hetiang hian i ngaihtuahna a buai lovang. |
| Hlauhna hlauhna (FOMO) . Remote-a hna ka thawh lai hian midang thil tih hi ka hloh mai ang tih ka hlau. | I awmna hmun leh i thil tihnaah lungawina i neih theih nan a pui che a ni. Midangte ngaihtuah \ul lo a ti tlem a ni. |
Engtin nge mindfulness hi practice-ah kan hman ang?
Tunah hian khawvela pawl lar ber berte pawhin an hnathawkte rilru hahdamna tur Mindfulness programme an kalpui mek a ni. Entirnan, Google chuan "Search Inside Yourself" tih program a siam a.
Mindful Email thawn dan tur
He program-a zirtirna hmantlak tak pakhat chu ‘mindful email’ hi a ni. A awmzia chu:
1. A hmasain email i thawn duh chu ziak rawh.
2. Send button i hmet hmain thawk 3 vel la la.
3. Tunah chuan email kha chhiar leh rawh.
4. "He email dawngtu hian an chhiar hunah engtin nge a awm ang?"
5. I duh chu a chiang tawk em? A nih loh leh thumal hman dik lohna a awm em? A tul chuan inthlak danglamna siam la, thawn rawh.
Hetiang thil awlsam tak hmang hian hnathawhna hmuna harsatna engzat nge tihziaawm theih tih hi han ngaihtuah teh.
"Minute khat" inkhawm hma
Pawl pakhata tih tur dang chu eng inkhawm pawh tan hmain mi tinin minute khat chhungin an thawk danah an rilru an pe a, mit khap emaw, meng emaw pawh nise. Hei hi "minutes to arrive" an ti a. Chu chu, taksa chauh ni lovin, rilru lamah pawh inkhawmpui thlen tura inbuatsaih tihna a ni. He thil tenawm tak hi inkhawm chhung hian eng chen nge ngaihtuahna fim leh thlamuang zawka a pun theih ang?
Mindfulness Exercise awlsam tak tak, nangmah ngeiin i tih theih
I office-ah hetiang programme hi nei lo mah se, heng thilte hi nangmah chauhin i practice thei tho a ni.
- I taksa thu ngaithla rawh: Computer-a hnathawh lai hian i taksaa i thil hriatte ngaihtuah turin hun engemaw chen hmang la. I hnungzang a na em? I mit a chau em? I kekawrte chu a tension em? Chu chu hre reng ang che.
- Digital distraction tihtlem: Hnathawh laiin app leh window tul lo zawng zawng kha khar vek rawh. I phone a notification te kha off rawh. Vawi khatah hna pakhat chauh thawk rawh.
- I thawk lak leh rawh: I rilru hah lutuk leh i rilru hah lutuk chuan i thil tih chu rei lo te chhung titawp la, thawk chhuak thuk deuh rawh. Thâwk luh leh chhuah chauh ngaihtuah rawh. Second tlemte chhung chauh hetiang hian ti rawh.
- I phone kha titawp rawh: App tin atanga notification zawng zawng kha titawp rawh. Zan lama in i thlen chuan technology atanga inthiarfihlim vek chu tih danah siam rawh.
- Zawhna inzawt rawh: Nitin, "rilru lamah ka dam tha em?" "Tisa lamah engtin nge ka awm?"
Heng thilte hi bul tan a awlsam hle. Chair-ah thu la, i mit khap la, i thawk dan lam ngaihtuah mai rawh. Chu chu a bul tanna a ni. Mahse hre reng ang che, he lungkhamna leh lungkhamna hi thunun theih loh khawpa na a nih chuan, mahni chauha hrehawm tawrh ai chuan i chhungkaw doctor (doctor) hnenah thurawn dil a pawimawh zawk.
Take-Home Thuchah a ni
- Tech stress hi i rilru leh taksa hriselna tichhe thei thil tak tak a ni.
- Mindfulness hi he stress hi enkawl dan chak tak leh awlsam tak a ni.
- Hei hian tunlai hun hi ngaihven tihna a ni a, engmah rorelna awm lovin.
- Exercise awlsam tak tak, thawk lam ngaihtuah leh hnathawh laiin chawlh rei vak lo lak te hian danglamna nasa tak a thlen thei a ni.
- I stress a nasat emaw, control harsa emaw a nih chuan, professional advice dil turin doctor pan hreh ngai suh.
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