I nun chhung zawng zawng hlim tak leh rilru pu chunga hman i duh bawk em? Mindfulness Exercises chungchang hi han sawi ila!

A chang chuan i nun chu a kal chak lutuk a, i rilru i dah tlat thei lo ang maiin i inhria em? Chutianga inhriat chu thil pangngai a ni. Mahse, he chakna leh ngaihtuahna tihbuai hi i tihtlem thei a, tunlai hunah hian i nung thei a, i thil tih chu nuam i ti thei bawk . Chu chu ``Mindfulness'' emaw mindfulness emaw kan tih chu a ni. A awlsam zawngin, thil i tih lai hian chutih lai chuan i rilru i pe vek tihna a ni a, thil dang i ngaihtuah lo tihna a ni. Hei hi tih dan tlemte anga i tih chuan, tlem tlem, nitin, i nun kawng tinrengah te pawh rah tha tak tak i hmu thei ang. He thiamna hlu tak, heng ``Mindfulness Exercises'' emaw, heng thil tenawm tak tak, rilru pu chunga kan tih te hi, kan nitin nunah engtin nge kan dah luh theih ang tih i en ang u.

Mindful Eating hi eng nge thleng?

Ni khatah vawi eng emaw zat kan ei vek a. Mahse, engzat nge kan ei lai ngaihven tak tak leh nuam ti tak tak? A tam zawkah chuan TV en chungin emaw, phone-ah emaw, thil dang sangkhat ngaihtuah chungin chaw kan ei thin. ``Mindful Eating`` tih hi chu a kalh zawng tak a ni. Chaw i ei hian chaw chu i ngaihven kim vek tihna a ni a, zawi zawiin, buaina awm lovin i ei a, a thlum, a rim leh a rimtui chu i hlim hle tihna a ni. Hetianga i ei hian i ei leh in atanga hlawkna tam ber i hmu thei a ni. Tin, i ei tam zia leh i pum a khat zia pawh i hre thei bawk. Orange i ei angin han mitthla teh. Hei hi mit meng emaw, khap emaw pawhin i ti thei.

• A hmasa berin i orange kha la la, i kutah phelh rawh. I kuta a awm dan chu en rawh. Tlem a rough deuh pawh a ni mai thei, a smooth deuh pawh a ni mai thei. A rit hlein a hria em? Rei vak lo han ngaihtuah teh.
• Tunah chuan orange chu i hnar thlengin chelh la, tha takin hnim rawh. Eng ang rim nge a pek? Chu orange hnah rimtui, a thlum deuh pawh ni thei, i rim em?
• I mit i meng a nih chuan orange chu ngun takin en rawh. A rawng, a pianzia leh a peel hian hmun thenkhatah bump te te a nei em tih te, a hrual em tih te, i hmet chuan a nem em tih te en rawh.
• A dawtah chuan zawi zawiin orange chu peel leh rawh. Hei hi a hun tha ber a ni. I hmuiah piece khat dah la, ei rawh. I leiah a awm dan te, i ha a a innghah dan te hi chhinchhiah rawh. Vawi khatah ei vek suh la, zawi zawiin i ei laiin a thlum, a thlum leh a tui chu ei zawk rawh.
• Hetiang hian orange ei apiang ei la, zawi zawiin ei la, a thlum, a rim leh a hriat dan chu ngaihven kim rawh. Eng ang chiah nge danglamna i neih dawn tih hi en teh.

Chutiang chuan nitin chaw i ei apiangin ``Mindful Eating'' i practice thei ang. A tir lamah chuan a harsa deuhin a lang thei a, mahse rei vak lo hnuah chuan i thiam tawh mai ang.

Thâwk chhuah lai pawhin hmun khata kan rilru dah reng hi kan practice tur em ni? (Midful Breathing) .

Thâwk hi kan tih reng reng a ni a, hriat lohvin. Chuvangin ``Mindful Breathing`` emaw mindful breathing emaw chu engtik lai pawhin, khawi hmunah pawh i practice thei ang. I thawk nasa emaw, zawi zawi emaw pawh nise, engtik lai pawhin ngaihtuahna fim tak i nei thei. Hetah hian i tum ber chu i thawk chu awlsam taka ngaihtuah a ni tur a ni a, nawr luih ngai lovin. Hei hi a hnuaia tarlan ang hian i practice thei ang. Chutianga i tih lai chuan hmun reh takah hahdam takin i thu thei a ni.

• Chuvangin, hahdam takin i thu hmasa thei a, chair-ah pawh, i hnungzang dinglam hawiin i thu thei a, i chawlh hahdam thei bawk. A theih chuan mit khap tlat ang che.
• Tunah chuan i thawk chhuah leh chhuah dan pangngai angin ngaihven rawh. I thaw lut leh chhuak chu en mai rawh. Thliin i hnar a rawn nam chuan tlem a tickle deuh thin em?
• Tin, i thawk chhuah ruala i taksa che zawi zawia a kal dan pawh ngaihven bawk ang che. I thawk chhuah rualin i pum emaw i rilru emaw chu zawi zawiin a lo sang leh a tla tih i hria em?
• Hetiang hian minute engemaw zat chu thu la, thil dang ngaihtuah lovin, i thawk lam chauh ngaihtuah rawh. Chutah chuan i thut mai mai a, thawk chhuah leh chhuah loh i rilru a hahdam zia chu chhinchhiah rawh.
• Chutianga i tih chuan rang takin i rilru chu hmun khatah a awm lo. I rilru chuan thil hrang hrang a ngaihtuah tan a, hetah leh khawiah pawh a tlan chhuak thin. Chu chu thil pangngai tak a ni a, chu chu rilru chu a ni. Ngaihtuah buai suh. Zawi zawiin i ngaihtuahna chu i thawk lamah hruai kir leh rawh. Naupang nalh tak biak a, hruai kir leh ang mai a ni.

Kal laiin engtin nge mindfulness hi kan practice ang? (Mindful Walking) tih a ni.

Mi thenkhat chuan hmun khata ṭhu chungin ngaihtuah harsa an ti hle. Rilru chu hmun khata dah a har a, taksa tan pawh a harsa ang maiin a lang. Chutiang mite zinga mi i nih chuan ``Mindful Walking'' emaw, rilru pu chunga kal emaw hi i tan chuan thil tha tak a ni ang. Heng hmanrua te hi lo en ve teh.

Zawi zawiin kal ila (Slow Motion Walk) .

Hei hi thil awlsam tak a ni.

• Ke pakhat chu chawi sang la, i theih ang tawkin hmalam pan rawh. Ke pakhata i ding lai hian eng muscle nge balance vawng reng tura puitu che tih hriat tum ang che.
• Tichuan ke dang pawh chutiang bawk chuan ti leh ang che.
• I taksaa hriatna tlemte zawng zawng chu ngaihven kim vek la, zawi zawiin i kal theih dan chu en rawh. Step tinah thawk la la, thawk la rawh.

Taksa hriatna neia kal dan (Walking Body Scan) .

Hei pawh hi thil hmuhnawm tak a ni.

• I kal lai hian i ngaihtuahna chu i ke leh ke ruhteah dah hmasa phawt ang che. Chu hmunte chuan an hriat zawng zawng, i kal laiin an hriat dan zawng zawng chu hre vek rawh.
• Tichuan zawi zawiin i ngaihtuahna chu i kekawrteah, i khup thlengin hruai la, zawi zawiin i lu thlengin i kal chho ang.
• I kal laiin i taksa peng tinte chu engtin nge an awm tih kha ngun takin ngaihven rawh.

Walking Meditation tih hi a ni

I duhzawng meditation technique i thlang thei a, mantra meditation (hei hi a hnuah kan sawi leh ang), emaw, mindfulness meditation awlsam tak emaw pawh i thlang thei a, thut ai chuan kea kal laiin i ti thei bawk. Mahse, hetiang ngaihtuahna i tih lai hian mit khap hi a tha zawk em? A chhan chu kawngpuiah pawh i mit i dah reng a ngai a ni.

Thumal thlamuang tak (Mindful Word/Mantra Meditation) hmangin ngaihtuahna fim tak hi i practice ang u

He exercise hi Mindful Breathing aia danglamna atan emaw, a rualin emaw tih theih a ni. ``Mantra Meditation'' an ti bawk.

• A hmasain, thlamuanna leh thlamuanna thlentu thumal pakhat ngaihtuah la. Hei hi " remna ," "hmangaihna," "hlimna," emaw "rilru hahdamna" tih ang chi thumal a ni thei. A nih loh leh thumal pakhat a nih a ngai lo, "hmmmm" tih ang ri pawh hian thlamuanna a thlen che a ni.
• Chu thu chu i rilruah sawi la, zawi zawiin, ngawi rengin. Chu thu chu i thawk chhuah leh chhuah rualin i rilruah sawi rawh. Chu thumal chu i ngaihven hle ang.
• Thil dang i ngaihtuah tan chuan, lungawi lovin, zawi zawiin i ngaihtuahna chu thu lam hawiin hruai kir leh rawh. I rilrua thu i sawi rualin zawi zawiin leh muang takin thawk la.
• A tir lamah minute khat vel hetiang hian tih tum ang che. Vawikhat awlsam taka i tih theih tawh chuan minute nga vel tih tum ang che.

Motor khalh lai hian engtiang chiahin nge ngaihtuahna fim tak neih a pawimawh? (Mindful Driving) tih a ni.

Hrisel taka lirthei khalh tur chuan ngaihtuahna seng a ngai tih kan hre vek. Mahse driver-te chu awlsam takin an ngaihtuahna a buai thei. Hei hian accident thlen theihna a tipung a ni. Driver i nih chuan car i chuan veleh he mindfulness skill hi practice nghal rawh. Hei hian lirthei khalh laiin i ngaihtuahna i ngaihtuah reng theih nan a pui ang che.

• Car i start hmain driver seat-a i rilru put hmang kha ngaihven hmasa phawt ang che. Thutna chu a nuam em? A hmin em, a khauh em, a vawt em, a khawih chuan a lum em? Thâwk la la, seat-ah chuan innghat leh rawh.
• I keah i ngaihtuahna dah la, awlsam takin i ke chu pedal-ah i dah thei em tih en rawh. A tul chuan seat chu siamrem rawh.
• I seat belt kha khih rawh . Tichuan, i rilruah heti hian sawi rawh: "Ka khalh hian ka ngaihven kim vek a ni. Hrisel tak leh tha takin ka khalh a ni."
• Tunah chuan i ngaihtuahna chu darthlalang lam hawi rawh . Mirror te enfiah la, a tul chuan siamrem rawh.
• Thâwk la la, car chu start rawh. Tunah chuan i ngaihtuahna chu car chhehvel thilteah dah rawh. I chhehvelah hian mi emaw, motor emaw an awm em? Chu ngaihtuahna chu hmalam pan zel ang che.
• Motor i khalh dawnin kawngpui leh i chhehvelah ngaihven reng ang che. Khawiah nge i tlan chak a ngai a, khawiah nge i tlan chak a ngai tih hre reng ang che.
• I lirthei khalh laiin i rilru a vakvai ang maia i hriat chuan, "Tunah hian ka khalh mek a ni," tih hi inhriat nawn tir rawh. I ngaihtuahna i la neih let leh theih loh chuan, emaw, i muhil a nih chuan, khawngaihin kawngpui atang hian tlan chhuak la, i ngaihtuahna i ngaihtuah leh theih hma loh chuan lirthei kha titawp rawh. Hei hi i himna atan leh midangte himna atan a pawimawh hle.

Thinlung taka lirthei khalh hi mahni nunna leh midang nunna humhimna kawng tha ber a ni tih hre reng ang che.

Hemi chungchangah hian eng nge i hriat belh ngai?

Mindfulness i practice lai hian hriat reng tur pawimawh ber chu zan khat thil thua i tihhlawhtlin theih thil a ni lo tih hi a ni. A tirah chuan heng mindfulness exercise te hi a harsa deuhin i hria a, i rilru i tihbuai theih nan harsatna i nei thei bawk. Hei hi thil pangngai a ni. Chuvangin result i beisei hmain heng thilte hi i thiam theih nan hun engemaw chen pe rawh. Heng exercise te hi zawi zawiin a awlsam chhoh zel chuan hnehna tenau i neihte chu hlim takin awm rawh. Chûng thiltihte chu i tih chhunzawm zêl chuan, sikul hnathawh te, lehkha zir te, leh mi dang thusawi ngaihthlâkna ang chi thila i rilru i pek theihna chu a ṭha chho tih i hmu ang. I nitin nunah i thlamuang leh dawhthei zawkin i inhriat tan ang. Harsatna tenau te chu lungngaihna nei lovin i hmachhawn thei zawk tih i hmu mai thei.

Chuvangin, heng zawng zawng atanga i hriat reng tur (Take-Home Message) .

Okay, chuti a nih chuan heng ``Mindfulness Exercises'' emaw, heng thil tenawm tak tak, mindfully kan tih thin, vawiin a kan sawi tawh atang hian eng nge i zir?

• Mindfulness tih awmzia chu present moment-a awm kim vek a, i thil tih lai ngaihven tihna a ni. Muscle ang mai a ni a, i practice tam poh leh a tha zawk.
• He mindfulness hi ei leh in, thawk, kea kal, i rilruah thu lo thleng tur ngaihtuah lai chauh ni lovin, lirthei khalh lai pawhin i practice thei a ni.
• A tir lamah chuan ngaihtuahna sen a harsa mai thei, mahse chu chu thil pangngai a ni. Hlauthawng suh la, zawi zawiin i thil tih laiah i ngaihtuahna chu rawn hruai kir leh rawh.
• Hêng thil tih dân tê tête hi i nunah i dah tel chuan, lungkhamna tihziaawmna nasa takin i ṭanpui ang , rilru thlamuanna i siam ang a, ngaihtuahna i dah ṭha ang a, nunah thil tê têteah hlimna i hmu ang

Chuvangin, heng thil tenawm tak takte hi vawiin atang hian i nunah hian telh tum ang che. A danglamna mak tak chu i hre mai ang! I tan vanneihna tha ber!

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Mindfulness, Mindfulness Exercise, Rilru hriselna, Stress tihziaawmna, Mindfulness, Meditation