Kan nunah hlimna tlem tal belhchhah turin lawmthu sawina hi kan practice tur em ni?

Tunlai hian kan buai vek a ni lawm ni? Zing kan thawh atanga zan mut thlengin non-stop hna kan thawk thin. Hetih lai hian a chang chuan nunah hlimna te te leh thil tha te chu kan tlachham thin. Chutiang a lo thlen chuan lungngaihna leh lungngaihna chu thil pangngai a ni. Mahse, he nun buai takah hian hlimna leh hlimna tlemte belhchhah theihna kawng awlsam tak, mahse thiltithei tak a awm tih i hria em? Chu chu vawiinah kan sawi dawn a ni. Hei hi "lawmthu sawina" ti ila. Damdawi ang mai a ni a, mahse side effect nei lo leh rilru thlamuanna thlentu damdawi a ni!

He "thil tha hriatna" hi eng nge ni? A awlsam zawngin...

"Lawmthu sawina" tih chu, a awlsam zawngin, kan nunah thil \ha, \anpuina kan dawn, min ti hlim thei thil tenawmte hriat leh ngaihhlut hi a ni. Chu chu kan thil dawn te, min puitu mipui te, a chang chuan kan ngaihsak tak tak loh thil tenawm tak tak te pawh ngaihtuah hian a ni. Hei hi "Ka lawm e" tihna mai a ni lo. Hriatthiamna thuk zawk a ni. Ngaihtuah teh, zîngah i tho a, ni chhuak mawi taka i hmuh chuan. Thil tenawm tak angin lang mah se, chutih lai tak chuan tlem chuan hlim leh lawmthu sawina i nei a nih chuan, chu chu lawmthu sawina chu a ni. A nih loh leh, mi pakhatin tlem a puih che chuan, chu chu i rilruah i vawng reng a, chu mi chu i thinlung chhungril atanga lawmthu i sawi chuan, chu pawh chu lawmthu sawina a ni. Hetiang tih dan hi kan rilru leh taksa hriselna atan a tha hle tih i hria em? Chumi chungchang chu nakinah kan sawi leh ang.

Step 1: Nunna atana thil tha hmuh, zawn leh ngaihlu tan ila!

Kan hmalakna hmasa ber chu hei hi a ni. Detective ang maiin kan ni chhunga, kan nun chhunga thil tha thup te chu kan zawng tan thin. A châng chuan hengte hi a tlem hle. Mahse, chu thil tenawm tak takte chu nun ti mawitu chu a ni.

Engtin nge heng thil \hate hi i hmuh chhuah?

• Nitin i lâwmna thil pathum tal ngaihtuah rawh: chu chu i hrisêlna a ni thei . Thian hnai tak, chhungte pawh a ni thei. Chaw tui tak i ei a, i chenna in nuam tak, pangpar mawi tak, pangpar mawi tak, mi hriat loh puitu che... Hetianga i ngaihtuah hian ni khat chhunga thil engzat nge lawmthu i sawi theih tih hi mak i ti hle ang! I mit i meng leh ang.
• "Gratitude Journal " tan rawh: Notebook te tak te la la, zan tin i mut hmain chu ni a i lawmthu sawina thil pathum emaw pali emaw ziak rawh. Thil, "Vawiin a ka nuin chaw tui tak min siam avang hian ka lawm a ni," "Vawiin khan ka thianpain min rawn biak avangin ka lawm e," etc. He thu hi i ziah chhuah hian chu thil tha chu i rilruah a thuk zawk a ni. Ni engemaw zat hnuah chuan i thinlung chu a hlim zawk tih i hrechhuak ang.
• Thil \ha hriat reng dan phung siam rawh:Mi thenkhat chuan chaw an ei hmain Pathian hnenah lawmthu an sawi thin. Sakhaw thil a nih a ngai lo. Chaw chu an hmaa a lo thlen chuan second khat tal ngaihtuah a tha ang, "Vawiin hian he chaw hi ka nei hi a va ropui tak em," tih hi. Chutiang chuan ei tur hlutna chu kan hrethiam ta a ni. Tin, "Vawiin hian he ni hi ka nei a, ka hrisel tawh" tih ngaihtuah hi tih dan tha tak a ni.

Nitin thil engzat nge kan hmuh thin tih hi ngaihtuah la, mahse ngaihtuah suh. Thâwk tha thei, tui thianghlim in tur kan neih te, kan chhehvela min hmangaihtu kan neih te... hengte hi ro hlu tak tak a ni.

Step 2: Chu lawmthu sawina leh hlimna chu ei ve rawh.

Thil tha kan hmuh hnu hian a dawt leh tur pawimawh ber chu chu hlimna, chu lawmthu sawina rilru chu a taka tawn hi a ni. Chu chu ngaihtuah mai mai a, theihnghilh mai mai a ni lo. Hnathawh ni harsa tak aṭanga i lo haw chu han mitthla teh. Tichuan i fa chu a rawn tlan phei a, a rawn kuah che a. Chutih lai chuan rin loh takin hlim leh hmangaih i nei tih i hria a ni lawm ni? Chutih lai tak chuan second khat tal ding la, "Ah, hei hi hlimna chu a ni!" leh chu rilru put hmang chu hre rawh. Chu hlimna chu i taksa pum puiah darh zel rawh se. Zawi zawiin chaw tui tak ei ang mai a ni. Hei hi ``Mindfulness'' kan tih nen pawh a inzawm tlat a ni. Chu chu tunlai huna thil thleng leh hriatte ngun taka ngaihven tihna a ni. Chutah chauh chuan heng thil tenawm tak tak, hlimawm tak takte hi i tawng tak tak thei ang.

Step 3: Mi dang hnenah lawmthu sawina leh lawmthu sawi la, thiltih hmangin lantir rawh!

Thil tha kan hmu a, kan lawm hle. Tunah chuan chu hlimna, chu mizia hriatna chu midang hnena hlan a hun ta. Hei hi zahawmna emaw, tih dan tha emaw chauh a ni lo. I thinlung atanga lawmthu sawina thinlung tak tak lo chhuak chu a ni. Mi pakhat chungah lawmthu i sawi hian a takah chuan step hmasa pahnih i practice a ni: thil tha tak i hmu a, chu chu thinlung takin i lawmpui a ni.

Engtin nge hei hi i tih?

• I tanpui tawh emaw, thil tha ti tawh emaw hnenah hetiang hian hrilh rawh: "Chu ni a min puih kha i tan thil ropui tak a ni...", "Chu ni a min ngaihthlak kha ka lawm tak zet a ni...", "Hei min zirtir avangin lawmthu ka sawi tak meuh meuh a ni...", "Chumi ni a i bula ka awm hi ka tan chuan chakna ropui tak a ni..." I lawmthu sawina lehkha pawh i ziak thei bawk Ngaihtuah teh, i nuin chaw tui tak, "Nu, chaw ei chu a tui hle mai. Ka lawm e !" an hlim tir ang.
• I lâwmzia chu ngilnei takin lantîr rawh: A châng chuan, miin thil ṭha a tihsak che chuan, an tâna thil tihsak duhna i nei a. A nih loh leh, "He thil hi midang tan ka ti ang" tih ngaihtuahin midang tan thil i ti thei bawk. (Pay it forward) tih leh an tan ti rawh. Queue-a i awm chuan i hnung lama mi awm tan kawngkhar chu vawn tlat ang che. Tumah hriat lohvin midang hna thawk rawh. Enchhin la, i rilru a tihnat dan chu en rawh! Thilpek tlemte pawhin ropui takin a ti thei che a ni.
• I nunah mite i ngaihhlut zia hrilh rawh: Hei hi thil lian tak a nih a ngai lo. I rilrua thil awm, dik tak, a hun takah, leh kawng dik taka sawi mai mai chuan chu inzawmna chu a tichak ang.

Ngilneihna dik takah chuan "Tunah hian he mi hi ka bat a ni" tih ngaihdan a awm lo. A chhan chu mi tana thil i tih hian chu mi chuan a let lehna tur chein thil a tihsak che i beisei lo. Thil tha cycle ang mai a ni. Thil tha kan tih hian thil tha tam zawk a thleng thin.

Engvangin nge he "thil tha hriatna" hi kan tan a tha em em? Damdawi lam atanga kan thlir chuan...

He "thil tha hriatna" hi tih hi rilruah hlimna thlentu mai a ni lo. Kan rilru hriselna bakah kan taksa hriselna atan pawh a hlawkpui hle.

• Stress a tiziaawm : Lawm tur thil kan hmuh hian kan rilrua lungkhamna leh harsatna awmte chu kan la bo tir thin. Zirna thenkhatah chuan lawmthu sawina practice hian kan taksaa stress hormone cortisol , level a tihhniam theih thu an hmuchhuak bawk.
• Happy hormone a tipung : Lawmthu sawi leh hlim taka kan awm hian kan thluak hian neurotransmitters "happy hormones" an tih Serotonin leh Dopamine te a tichhuak thin tih i hria em. Chûngte chuan hlimna leh hahdam takin min siam a.
• Mut a titha: Zan lama mut hmaa chhun lama thil tha thlengte ngaihtuah leh ziah hian rilru hahna a tiziaawm a, mut a titha zawk niin an sawi.
• Taksa hriselna a titha: Zirchianna thenkhatah chuan ngaihtuahna fim tak hmang thinte hian thisen sang an nei hniam thei a, taksa hriselna a chak zawk thei bawk.
• Mite inlaichînna a ṭha chho zel: Mi dangte lâwmthu kan sawi a, kan ngaihlu chuan anmahni nêna kan inzawmna chu a nghet zual sauh sauh a ni. Rinna a pung zel.

A awlsam zawngin, mindfulness hi "damdawi" chak tak ang mai a ni a, kan rilru leh taksa tan pawh a hlawkpui a, a man pawh a to lo.

Chuti a nih chuan, he mi atang hian eng zirlai nge kan zir chhuah? (In lama hruai tur thuchah)

Okay, chuvangin tunah chuan he vawiin a kan sawi tawh "i nungchang tha hriatna" tih dan hi kan nunah kan dah luh dan tur i hrethiam tawh ngei ka beisei. Hei hi zan khata tih theih a ni lo. Mahse, tlem tlem in i practice chuan i nunah hlimna leh hahdamna a belhchhah zia chu i hrechhuak ang.

• Thil tê tête chu ngaihlu rawh: Nitin i chhehvêla thil ṭha tê tête chu ngaihtuah la, hlim takin awm rawh.
• "Lawmthu sawina journal" vawng rawh: Ni tawp lamah chuan i lawmthu sawina thil pathum tal ziak rawh. Hei hian i mood atan thilmak a ti ang.
• Ka thinlung chhungril tak atangin lawmthu ka sawi e:I tanpuitu che, i nunah mi pawimawh te, i rilru a awm chu hrilh rawh. "Ka lawm e" tih mai mai pawh hian danglamna nasa tak a thlen thei.
• Thil tha ti rawh: I theih phawt chuan midangte tanpui la, ngilnei takin awm rawh. Nang pawh ropui takin a awm tir ang.
• Dawhthei rawh: Hetiang tih dan hi neih theih nan hun engemaw chen a la ngai dawn a ni. Mahse, beidawng suh. Hmasawn zel rawh.

Heng kawng awlsam tak takte hi i zawm chuan nun hi hrehawm tawrhna chauh ni lovin, hlimna tur thil tam tak a ni tih i hrechhuak ang. Chuvangin, he "i nungchang tha hriatna" tih dan mawi tak hi vawiin atang hian i nunah hian telh tum ang che! I ti thei ngei ang!

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Lawmthu sawina, ngaihtuahna fim tak, hlimna, rilru hahdamna, lawmthu sawina, lawmthu sawina practice, hlim taka nun nun