Kan thinlung hi hmangaihnain i enkawl ang u. Loving Kindness Meditation chungchang hi awlsam takin i zir ang u!

A chang chuan i thinlungah phurrit leh nawrna nasa tak i nei thin em? A nih loh leh, i chhehvêla mite nêna in inlaichînna siam ṭhat a ngai niin i hria em? Chutiang a nih chuan, he ngaihtuahna hmanraw bik, tûn laia kan sawi tûr, hmangaihna-ngilneihna ngaihtuahna tih hi i tân a ṭangkai hle thei a ni. Mahni inpekna mawi tak ang mai a ni.

He Hmangaihna Ngaihtuahna hi eng nge ni?

A awlsam zawngin sawi ila, hmangaihna-ngilneihna ngaihtuahna hi ngaihtuahna hmanraw a ni a, kan rilru chu kan rilru put hmang tha tak tak, hmangaihna, ngilneihna, leh mahni leh midangte tana lainatna lam hawia kan hruai a, chu rilru put hmang chu kan nei chho ta a ni. Hei hi thil thar a ni lova, hmanraw hlu tak, hun rei tak atanga lo awm tawh a ni. A dik tak chuan, he technique hian kan ang bawka midang zawng zawng pawh an dam vek tur a ni tih hi beisei awm lovin, condition nei lovin ngaihtuah turin min zirtir a ni. Ngaihtuah teh, mi pakhat chu thinlung takin "I dam thei ang" tih kan duhsak hian, rin loh takin thlamuanna leh hlimna min siam lo em ni? Chu chu he ngaihtuahna hmang hian kan rilru put hmang hi a ni. Chu chuan kan rilrua ngaihtuahna tha lo, thinrimna, huatna leh inhuatna te chu a tihziaawm zauh zauh a, chu ai chuan hmangaihna, ngilneihna, hlimna leh inngaihtlawmna ang chi nungchang tha tak takte chu a pung zel a ni.

Hei hi kan thinlunga thlai te tak te tui pek leh enkawl a, chu chu thing lian takah kan tipung ang mai a ni. Results chu zawi zawiin a lo thleng a, mahse result erawh a hlu hle.

Engvângin nge Hmangaihna Ngaihtuahna (Loving Kindness Meditation) hi kan tih ang? Eng nge a hlawkna?

He meditation i tih hian hlawkna pakhat emaw pahnih emaw chauh i hmu dawn lo va, a tam hle. A hlawkna ber chu eng nge ni tih i lo en ang u.

Rilru hriselna atana hlawkna

• Stress a tihziaawm : Tunlai mi tam takin an tawrh thin pakhat chu stress, a nih loh leh `stress` kan tih hi a ni tih i hria em.He meditation hian i rilru a hahdam ang a, stress a tihziaawm ang.
• Lungkhamna leh hlauhna a tihziaawm: Hei hian rilrua lo lang fo thin hlauhna leh lungkhamna tul lo (` lungkhamna` tia koh bawk) te chu a thunun thei a ni. Rilrua nervousness a tlahniam a, i rilru a hahdam tan thin.
• Hlimna a pung: Hmangaihna ngaihtuahna i neih chuan hlimna leh lungawina chu a pung nghal mai thin. Lungngaihna leh beidawnna ang chi rilru natna do turin chakna i nei thin.
• Positive emotions a pung: Rilruah ngilneihna , lainatna , leh lainatna ang chi emotion tha tak tak a pung chuan nun i thlir dan pawh a beiseiawm zawk a ni.

Mihring inlaichinna a lo tha chho zel a.

• Midangte ngaihtuah hi thlemna a ni:He ngaihtuahna hian midangte lainatna leh lainatna (midangte lungngaihna leh lawmnaah ngaihtuah a, tanpui duhna) miziate a siam chhuak thin.
• Inlaichînna a tichak: Mi dangte ngilnei taka i cheibâwl hian anni pawhin chutiang bawka cheibâwl che an duh zâwk a ni. Chu chuan chhûngte, ṭhiante, leh thawhpuite nêna inlaichînna a tichak a ni.
• Thinrimna leh thinrimna a tihziaawm: Hei hian mi dangte chunga thinurna leh thinrimna vawn tlat avanga hrehawm tawrhna a tihziaawm theih nan a pui a ni. Ngaihdam leh hriatthiamna zir turin rilru a pui thin.

Mahni inhmangaih tan (Self-Compassion) .

• Mahni chunga ngilneihna: Mi dangte chunga kan ngilneihna ang bawka mahni chunga ngilneihna kan theihnghilh fo thin. He ngaihtuahna hmang hian kan tlin lohnate pawh nise, mahni inhmangaih leh ngilneihna kan zir hmasa ber a ni.
• Mahni insawiselna tlem zawk: Hei hian mahni inthiam lohna leh mahni inngaihtlawmna rilru a tihziaawm thei a ni.

Hei hi exercise ang mai a ni tih hre reng ang che. Ni khat chhunga inthlak danglamna lian tak beisei a har khawp mai. Zawi zawiin, nitin i practice hian a hlutna dik tak i hre thei chauh a ni.

He ngaihtuahna hi tuin nge ti ang? Mi zawng zawngin an ti thei ang em?

Dik tak chuan, he hmangaihna ngilneihna ngaihtuahna hi mi tam takin an tih theih thil a ni a, kum eng pawh ni se, a lian emaw, a te emaw pawh ni se.

• I stress leh depressed reng chuan...
• I thinrim reng a, i thinlungah thinrimna i neih chuan...
• Midang nena in inlaichinna tihchangtlun i duh chuan...
• Nangmah leh nangmah i chunga i hmangaihna leh ngilneihna tihpun i duh chuan...

He ngaihtuahna hi heng zawng zawng tan hian a hlawkpui hle thei a ni. Mahse, hetah hian hriat reng tur pawimawh tak a awm. Rilru lam natna khirh tak i vei a nih chuan, emaw, enkawlna i dawng a nih chuan, hetiang ngaihtuahna hi i tan hmain i doctor nen inbiakna neih hmasak phawt a tha ber. Hei hi damdawi hmanga enkawlna aiah a ni lo va, a tihpunna mai a ni.

Okay, engtin nge he Loving Kindness Meditation hi kan tih ang? Step khat hnu step khatin i kal ang u.

Hetiang ti tur hian hmanraw mawi tak tak emaw hmun bik emaw i mamawh lo. Hmun nuam leh reh takah thuin i ti thei. Engtin nge tih dan tur i lo en ang u.

1. Inbuatsaihna

• Hmun reh tak thlang rawh: Hmun reh tak leh thil tibuaitu awm lohna hmuna awm a tha zawk.
• Hahdam takin thu rawh: Chair-ah emaw, leiah emaw, cushion-ah emaw hahdam takin thu rawh. I hnungzang chu dinglam hawia dah tum la, mahse slouched position-ah erawh dah suh.
• I mit khap rawh : Zawi zawiin i mit khap rawh.
• I thawk kha ngaihven rawh:Thâwk la la, zawi zawiin thawk chhuak rawh. Hetiang hian thawk tlemte la la, i rilru tlem a ti thlamuang ang.

2. I chungah ngilnei hmasa phawt ang che (nangmah atanga tan la) .

Tunah chuan i ngaihtuahna chu nangmah lam hawi rawh. Hmangaihna leh ngilnei takin in enkawl ang che. Chûng ngaihtuahnate chu ngun takin ngaihtuah rawh.

• "Ka hrisel a, dam takin awm rawh se!" (Ka hrisel a, dam takin awm rawh se)
• "Lawm leh thlamuang takin awm rawh se!"
• "Hrehawmna leh manganna zawng zawng lakah ka zalen rawh se!"
• "Ka chungah ngilnei takin awm rawh se!" (Ka chungah ngilnei takin awm rawh se)

Heng thute hi i rilruah i sawi hian, chu rilru put hmang chu i thinlungah hriat tum ang che.

3. I hmangaih tak chungah ngilnei rawh.

Tunah chuan i hnaih em em leh i hmangaih em em (nu, pa, unaupa, unaunu, thian tha ber ang chi) kha han mitthla teh. Chutiang bawk chuan chu mi chungah ngilneihna lantîr ang che.

• "Hrisel leh dam takin awm rawh se!" (Hrisel leh dam takin awm rawh se)
• "I hlimin thlamuang takin awm rawh se!" (I hlimin thlamuang takin awm rawh se)
• "Hrehawmna leh manganna zawng zawng lakah i fihlim rawh se!"

I theih chuan chu mi hming chu i rilruah sawi la, he duhthusam hi siam rawh. "Nimali chu hrisel rawh se..." tih ang chi thil.

4. Mi neutral (mi hnaih lutuk lo leh thinrim lo) chungah ngilnei rawh .

A dawtah chuan nitin i hmuh thin, mahse hmangaihna leh thinrimna nasa tak nei lo mi pakhat kha han ngaihtuah teh. Bus-a i hmuh emaw, dawr-a i hmuh emaw, office-a remote-a i thawhpui emaw pawh a ni mai thei. Chu mi chu a hmaa i tih ang bawk khan ngilnei takin cheibâwl rawh.

• "Nang pawh hrisel leh dam takin i awm tur a ni!"
• "Nang pawh hi hlim leh thlamuang takin awm tur a ni!"

He step hi a harsa deuhin a lang thei a, mahse han ti ve teh.

5. I tana harsa deuh deuhte chungah ngilnei rawh.

Hei hi a harsa ber pawh a ni mai thei. I chunga thinrimna tlemte nei emaw, ti na deuh che emaw, i duh loh tak tak emaw kha han ngaihtuah teh. Chu mi chungah pawh ngilnei nih tum ang che.

• "Nang pawh hrisel leh dam takin i awm tur a ni!"
• "Nang pawh hi hlim leh thlamuang takin awm tur a ni!"

Hetianga tih hi nuam i tih loh chuan nawr luih suh. Chu mi chu i theih ang anga ngilnei taka awm tum ang che. Chutiang a nih loh chuan he step hi skip la, a hnuah han try leh rawh. A pawimawh ber chu a nghawng che phal loh hi a ni.

6. Khawvela mi zawng zawng chungah ngilnei rawh.

A tâwp berah chuan hmangaihna ngaihtuahna chu zawi zawiin tizau rawh. Heng duhsaknate hi i khuaa mite hnenah, i khawpuia mite hnenah, i ram mipuite hnenah leh khawvel pum huapa thil nung zawng zawng hnenah thawn rawh.

• "Ran zawng zawng hi hrisel leh dam vek tur a ni!"
• "Mihring zawng zawng hi hlim leh thlamuang takin kan awm tur a ni!"
• "Mihring zawng zawng hi hrehawmna zawng zawng lakah fihlim vek rawh se!"

7. Ngaihtuahna tihtawp

• Tunah chuan zawi zawiin i ngaihtuahna chu i thawk lamah rawn hruai kir leh rawh.
• I taksa leh rilruin engtin nge a awm tih kha ngaihven mai rawh.
• Thâwk la la, zawi zawiin i mit kha han meng rawh.

Hei hi tih dan tur atana tips thenkhat chu hetiang hi a ni.

He hmangaihna ngilneihna ngaihtuahna a\anga hlawkna tam ber hmu tur chuan tih danah siam a pawimawh hle.

• Tlem atanga tan: Ni khatah minute 5 atanga 10 vel atanga tan tur. Zawi zawiin hun i tipung thei a ni.
• Nitin tih tum ang che: A theih chuan nitin hun khatah ti rawh. Hun \ha chu zing thawh hma emaw, zan mut hma emaw a ni.
• Famkimna beisei suh: A chang chuan ngaihtuahna sen a harsa thin. Chu chu a pawi lo. Chu chu thil pangngai a ni. Ti leh teh.
• Dawhthei rawh: Hei hian result hmuh nan hun engemaw chen a la duh ang. I chungah ngilnei la, he thil hi dawhthei rawh.
• Ṭanpuina dawng rawh: Mahni chauha tih harsa i tih chuan online-ah guided YouTube video emaw audio guide emaw pawh i zawng thei a, i hmang thei bawk. Chu chuan a ti awlsam hle ang.

Hriat reng tur pawimawh ber berte (Take-Home Message) .

Chuvangin, hengte hi Loving Kindness Meditation chungchanga hriat tur pawimawh ber berte chu a ni.

• Hmangaihna nêna inngaihtuahna hi thil awlsam tak, mahse thiltithei tak a ni a, chu chuan kan rilru ṭhatna te, mi dangte nêna kan inlaichînna te, leh mahni chunga kan rilru put hmang thlengin nghawng thui tak a nei thei a ni.
• Hemi kawngah hian a pawimawh ber chu mahni inhmangaih leh ngilneihna zir hmasak hi a ni. Tichuan chu hmangaihna leh ngilneihna chu midangte hnenah i thehdarh thei ang.
• Hei hi zan khat thil thua result pe thei tur magic trick a ni lo. Nitin tlem tlem in i practice chauh hian a hlutna dik tak i hre thei a ni.
• Ngaihtuahna i neih laiin i rilru i tihbuai harsa i tih chuan lungngai suh. Hei hi thil pangngai a ni. Zawi zawiin i rilru chu ngaihtuahnaah hruai kir leh rawh.
• I chungah ngilnei rawh. He zinkawngah hian i thian tha ber i ni.

Chuvangin, vawiin hian he lainatna ngaihtuahna tlemte hi tan la, i nunah thlamuanna leh hlimna a thlen chu nangmah ngeiin tawng ve rawh!

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Hmangaihna ngilneihna Meditation, Rilru hriselna, Stress tihziaawmna, Hlimna, ngilneihna, Sri Lanka