Tunah hian nun dan i zir ang u! (Midfulness) 1.1.

Nilengin i lu-ah thil tam tak a thleng bawk em? I thil tih lai ngaihtuah chu i harsat em? A châng chuan i rilru chu thilin a phur lutuk a, thil tenawm ber ber pawh i thinrim a, a nih loh leh i rit hle mai? Chutiang a nih chuan he thawnthu hi i tan a pawimawh hle ang. Vawiin hian ‘the art of living in the moment’ chungchang kan sawi dawn a, a nih loh leh thil mak tak Mindfulness , tunlai mi tam takin an sawi thin leh rilruah thlamuanna nasa tak thlentu chungchang kan sawi dawn a ni. Hei hi kan rilruah ‘rawngbawlna’ ang mai a ni.

Mindfulness chu eng nge ni?

A awlsam zawngin, mindfulness chu tun dinhmunah – chu chu tuna i awm lai takah hian – ngaihvenna famkim nen, non-judgmentally -a awm kim vek hi a ni . Eng thil pawh ti la, ngaihtuah mai la, nuam ti takin awm la, chu hun lai chuan inhnim pil vek rawh. Lungngaihna tel lovin, zawi zawiin leh nghet takin. Tun hmaa thil thleng ngaihtuah emaw, nakin lawka thil thleng tur ngaihtuah emaw hian kan nung fo thin. Mindfulness hian tun dinhmunah min hruai thleng thin. Cricket match-a ball hnuhnung ber i hmachhawn dawn tih han ngaihtuah teh. I ke chu nghet takin i phun a, bat chu i kutah i chelh a, a ritzia i hre bawk. A lehlamah bowler chu i en a. Zawi zawiin thawk i la a, i chhehvela thawm awm zawng zawng chu i theihnghilh a, ball lo thleng tur chu i nghak a. Chu chu mindfulness chu a ni. Chu hun lai chuan i awm kim vek tihna a ni. Entirna dang atan, zing lama tea i in ang u. A tlangpuiin, tea kan in laiin chanchinbu kan chhiar a, kan phone kan check a, thil dang sangkhat kan ngaihtuah thin. Mahse, ngaihtuahna fim tak nena tea in hian tea rimtui, tea lum, cup feel, tea i rilru chhunga a tlak chhuah sensation – heng zawng zawng hi i hlim kim tihna a ni a, chutih lai chuan i khawvel pum pui chu chu tea cup chauh a ni. Chu chu mindfulness chu a ni. Chumi hun lai chuan i awm kim vek tihna a ni a, i rilru chu a vak kual lo tihna a ni.

Engvangin nge mindfulness hi kan tan a pawimawh em em? A hlawkna tak tak chu engte nge ni?

Heng nun buaithlak tak takte nen hian kan tlan kual vek a ni. Rilruah thlamuanna a awm lo. Ngaihtuahna eng emaw, nawrna emaw a awm fo thin. Chuvang chuan he practice (Mindfulness) tih hian min pui a ni. Hei (Mindfulness) i practice hian hlawkna i hmuh hi a tam tak zet a ni. Eng nge an nih i en ang u?

Hnathawh tur ngaihtuah a awlsam zawk a, ngaihvenna a pung bawk.

Hei hi i practice hian i hrethiam ang:

• I hnathawhnaah hian i rilru i pe zawk thei ang .
• Ngaihtuahna tul lo a tihtlem phah . Filter dah ang mai a ni.
• Thil thar i zir chuan i man nghal vat thei . I thluak chu sponge ang mai a lo ni ta.
• I hna thawh tan tawh chu tihfel tumin i rilru i siam thei a ni.
• RimtawngStress lai pawhin i rilru a hahdam thei a, i lungkham lo thei bawk.

I mood pawh a tha chho zel ang.

Mindfulness hi chhungril hlimna kawngkhar a ni bawk.

• Thil tenawm tak avanga thinrim thuai leh thinrimna hloh thinna a ti tlem a ni .
• Rilru chuan zawi zawiin leh uluk takin hna a thawk thin a, hmanhmawh lovin . Nervousness chu a bo ta vek mai.
• Mahni inhriatthiamna leh mahni inthununna i nei . Nangmah i inhriatthiam zawk.
• I hlim zawk ang a , nunah thil tenawm tak tak te pawh i hlim thei ang .

Midang nena inlaichinna (social situations) a tha chho zel

Khawtlang rannung kan ni. (Mindfulness) hian chutiang lamah pawh a pui bawk.

• Midangte thusawi chu ngun takin i ngaithla thei ang . Ngaithla mai ni lovin, ngaithla tak tak.
• Dawhtheihna a pung .
• Mi dangte nêna inpawh ṭha tak, inhriatthiamna nei takin i inpawh thei ang . Insual a tlem zawk ang.

Engtin nge mindfulness hian kan rilru leh taksa a nghawng?

Ngaihtuah teh, kan rilru hi sava fidget ang mai a ni. Hmun khatah a awm lo. A zuang kual vel a ni. Mindfulness chu chu fidgety mind chu training tir a ni . Exercise leh taksa siam that ang bawkin hei hi rilru tan pawh exercise a ni. Zirchianna chuan hetianga kan tih hian kan thluaka thluak awm dan thenkhat chu a takin a danglam tan tih hmuhchhuah a ni . Kawng thar i zawh zel ang bawkin chu kawng chu a tha zawk a, mindfulness kan practice hian kan thluak peng hrang hrang, ngaihven leh thlamuanna nena inzawm te chu a thawk nasa zawk thin. Heng mindfulness technique te hi i practice hian zawi zawiin i rilru chu hmun khatah i dah thiam zawk thin. Tichuan, i mamawh tak tak hunah – sawi ta ila, i stress lai te, presentation i pek a ngaih lai te, exam i neih lai te, hna harsa leh buaithlak tak i tih a ngaih lai te hian – natural takin i rilru i ti thlamuang thei a, i ngaihtuahna i pe thei bawk. Chu chu ‘autopilot’ mode atanga chhuakin conscious decision i siam tan tihna a ni. He training hmang hian i ngaihtuahna (ngaihtuahna) theihna a lo tha chho zel a ni . Hei hi mi zawng zawng tan a pawimawh tak zet a ni. Hei hi a bik takin ADHD (Attention Deficit Hyperactivity Disorder) ang chi natna nei tan emaw, naupang leh puitling te tan emaw, an rilru tihbuai harsa tak takte tan emaw a tangkai hle thei a ni. A chhan chu hei hian rilrua ṭul lo taka lungkhamna a tihziaawm bakah thil pakhat chauh ngaihtuah theihna a tipung a ni.

A awlsam zawngin, mindfulness i practice tam poh leh i rilru i thunun thiam zawk a, i rilru a muang thei a, i thil tih laiah i rilru i pe thei bawk. Rilru tan chuan ‘superpower’ ang mai a ni!

Okay, chuti a nih chuan engtin nge mindfulness hi kan practice tan ang? Hei hi a harsa em?

Ni miah lo! Ni khatah minute engemaw zat mindfulness practice nan dah mai mai chu a tawk. Thil lian tak a nih a ngai lo. Hei hi i awmna apiangah i practice thei a, thil i tih lai pawhin i practice thei bawk. Chumi atan chuan hmanraw hrang hrang a awm. Entirnan, meditation methods , mindful breathing exercises , mindful walking , leh mindful eating methods thlengin a awm a. I ei hian zawi zawiin ei tur rawng, rim leh thlum te chu rilru fim tak a ni. Thil awlsam ber leh hriat lar ber, rilru fim taka thawk chhuahna exercise atang hian tan ila ang u. Hei hi a awlsam hle a, tu pawhin an ti thei.

Mindful breathing exercise awlsam tak a ni

Hei hi hahdam taka thu emaw, muhil emaw pawhin i ti thei.

• Step 1: Hmun nuam takah thu la, mu rawh. Kut pakhat chu i pum (abdomen)-ah dah la, kut dang chu i rilruah dah rawh.

• Step 2: I mit khap la, i taksa ruh zawng zawng, pakhat hnu pakhatin tih hahdam tum ang che. I ke ruh tawp atanga i lu chunglam thlengin. I hmai, i kawr, leh i hmui ruhte chu a bik takin ngaihven rawh . Chutiang hmunah chuan kan hriat lohvin tension tam tak kan vawng thei a ni.

• Step 3: Thâwk thûk tak leh a ruala minute engemaw zat chu thawk la . I pum (abdomen) atanga thawk chhuah leh chhuah tum la, i rilru chauh ni lovin. Hei hian thawk thûk zawk turin a pui ang che.

• Step 4: I thawk chhuah apiangah ngaihtuahna seng rawh . I ngaihtuahna zawng zawng chu inhale-ah dah la... leh exhale rawh. I thawk chhuah rualin, i taksaa tension chu thawk nen a chhuak ang tih han ngaihtuah teh .

• Step 5: I rilru a vakvai lai kha chhinchhiah rawh . Hei hi thil pangngai a ni a, lungngai suh. Chu chu rilru chu a ni. Chutih rual chuan, zawi zawiin, hmangaihna nen, i ngaihtuahna chu i thawk lamah hruai kir leh rawh. Ngaihtuah duh lohte chu i hnen atangin, pakhat hnu pakhatin, van boruaka chhum hrual ang maiin a lo kal bo ta che tih han ngaihtuah teh. Thinrim suh la , hnawhchhuah tum suh. An lo kal leh kal chu en mai rawh. I ngaihtuahna chu i thawk lamah hruai kir leh rawh.

Chu chu a ni ta! A awlsam zia hi en teh? He mindful breathing exercise hi tih theih dan tam tak a awm tih hre reng ang che. Mi thenkhat chuan chair-ah thuin an ti a, thenkhat chuan leiah thuin an ti bawk. Mindfulness exercise tlemte i enchhin thei a, i tana tha ber leh i rilru hahdamna tur chu i hmu thei ang. YouTube-ah pawh guided mindfulness meditations i hmu thei bawk. Nitin hun rei lote chhunga hetiang thil i tih hian – zing i thawh hian minute 5 vel emaw, zan mut hma minute 5 vel emaw pawh a ni mai thei – i rilru a thlamuang zawk tih leh i kuta hna i thawh tur chu i ngaihtuah thiam zawk tih i hmu ang. A tir lamah chuan i rilru hmun khata dah chu a harsa deuh ang. Mahse, beidawng suh. Hmasawn zel rawh.

Chuti a nih chuan, he thawnthu atang hian eng nge kan in lama kan hruai haw tur pawimawh ber?

A awlsam zawngin sawi ila, mindfulness chu kan rilru chu tunlai huna kan vawn reng dan a ni. Kan rilru tan 'reset button' ang mai a ni. Stress tihziaawmna te, ngaihtuahna tihchangtlun te, kan rilru put hmang enkawl te, nunah thil tenawm tak takah pawh hlimna kan hmuh theih nan leh midangte nena kan inlaichinna a tichak thei a ni.

Hei hi zan khat thil thua i thiam theih thil a ni lo. Exercise ang bawkin, tlem tlem, nitin, dawhthei taka i practice a ngai a ni. Mahse result i hmuh tur chuan mak a ti hle ang che!

Nang pawhin he mindfulness practice awlsam tak hi vawiin atang hian i practice tan thei ang. Hei hian i nunah thlamuanna leh muanna a thlen chu i tawng ang. A bul tan pawh hlau suh, a chhan chu hei hi i thilpek hlu ber i pek theih a nih vang a ni! Hei hi i rilru hriselna ngaihtuah hun tha ber a ni.

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Mindfulness, rilru hriselna, stress management, attention, mindfulness, thawk lakna exercise te