Tunlai nun buai tak, hnathawhna hmuna harsatna, in lama harsatna, sum leh pai lama harsatna... Heng zawng zawng avang hian phurrit lian tak, lungngaihna, leh mahni chauha awm hi thil awmze nei tak a ni ta. A chang chuan he dinhmun hi a la awm zel chuan kan nitin, kan nun pumpuiah hmun thim takah a chang thei a ni. Medical lamah chuan he dinhmun hi depression kan ti thin . Hei hi rilru chak lohna a ni lo va, enkawl ngai natna a ni. Chuvangin vawiin hian hetiang huna min pui thei tur method mak leh awlsam tak kan sawi dawn a ni. Chu chu Dalai Lama’n khawvel hnena a zirtir ngilneihna leh ngaihtuahna chu a ni.
Engtin nge ‘ngilneihna’ hi lungngaihna damdawi a nih theih ang?
Kan chhungril thlamuanna kaptu hmelma anga kan rilru chhunga thinrimna, huatna, inhuatna leh hlauhna rilru kan neihte hi han ngaihtuah teh. Dalai Lama chuan hei hi "inner disarmament" tiin a sawi. A awlsam zawngin kan rilru a\anga heng ngaihtuahna \ha lo, \ha lo tak takte hi kan paih bo \hinna a ni.
A sawi dan chuan, mi dangte chunga ngilneihna kan lantîr hian, leh min hmêlmate pawh kan lantîr hian, danglam leh lainatna nêna thlîr dân kan zir a, keimahni rilru hahna leh lungkhamna pawh a reh zauh zauh a ni.
"Stress nasa ber i neih hian i thian tha ber chu i thinlung chhungah a awm a... chu chu i ngilneihna a ni." - Dalai Lama
Hei hi sawi mai mai a ni lo. Kan ngilnei a, thinlung tha kan neih chuan kan taksa hriselna a tha chho zel a. Mahse kan thinlungah thinrimna, huatna leh hlauhna ang chi rilru natna kan vawn chhunzawm zel chuan kan taksa hriselna (immune system) a chak lo thei a ni. Chumi awmzia chu kan damlo awlsam zawk tihna a ni.
Meditation hmanga kan rilru tihhmasawn hi i practice ang u.
He "ngilneihna" mizia hi kan neih theih dan tha ber chu nitin ngaihtuahna seng hi a ni. Miten meditation an ngaihtuah hian sakhaw thilah an ngai thin. Mahse chu aia tam a ni a, rilru lam exercise a ni a, tu pawhin an tih theih a ni.
Meditation chu eng nge ni?
A awlsam zawngin, mindfulness chu chutih hun laia i rilru a lo lang thin ngaihtuahna leh rilru put hmang hriat reng hi a ni. Tichuan, chutiang rilru put hmang ṭha lote chu thlak danglam tum a ni.
Kawngpui sirah i ṭhu a, motor kal lai i en reng ang tih han ngaihtuah teh. An hnungah i tlanchhia lo va, i titawp lo va, i luhchilh lo bawk. I en mai mai a ni. Meditation-ah pawh hian a sir lamah kan thu a, kan rilruah "ngaihtuahna" an tih car te chu kan en thin. An lo kal leh kal chu kan en fo thin a, anmahni nena inzawm tlat lo leh anmahni tihbuai ngai lovin.
Hei hi eng nge thleng?
Kan zavaiin chhanna kan nei nghal vek a, mi kan ngaihtuah veleh "Aw... a tha lo" emaw "A tha lo" emaw tih hi kan chhang nghal thin. Hei hian chu mi chungchânga ngaihtuahna ṭha lo tak tak a siam nghâl a ni. Meditation hian he tih dan hi a titawp thei a ni.
Min tibuaitute chu kan en thei a, "Anmahni harsatna an nei a, hriat lohna avanga thil ti an ni mai thei," tiin kan ngaihtuah thei. Hei hian thil dik lo tih hi kan pawm tihna a ni lo. Thil dik lo tih hi a dik lo. Mahse chu mi chu huat taka en ai chuan dawhtheihna ang chi zirlai min zirtirtu zirtirtu angin kan hmu thei a ni.
Hetianga i practice hian, i rilruah ngaihtuahna buaithlak i tih chuan i hrechhuak thei ang a, i thlahthlam thei ang a, i hna chu i chhunzawm thei ang, chutah chuan i tlu lut lo ang.
Hemi chungchangah hian science hian eng nge a sawi?
Hei hi theory mai a ni lo. Tunah chuan scientist-te pawhin heng Tibetan meditation technique te hi depression damdawi atan an zirchiang mek a ni. An nghawng dan tehna atan hian MRI (Magnetic Resonance Imaging) ang chi technology hmasawn tak tak pawh an hmang mek a ni.
| Ngaihtuahna leh ngilneihna hlawkna | Scientific lam atanga sawifiahna |
|---|---|
| Stress a tihziaawm | Taksa chhunga stress hormone level a tihniam. |
| Thisen sang control | Taksa leh rilru hahdam hian thisen sang a tihniam a, heart rate a titha bawk. |
| Thluak hnathawh dan inthlak danglamna | MRI scan-ah chuan ngilneihna leh lainatna nena inzawm thluak hmun (a bik takin insula ) te chu a thawk nasa zawk tih hmuhchhuah a ni. |
| Positive emotion a tipung | Research atanga a lan dan chuan nitin minute 30 chhung kar hnih chauh ngaihtuah thinte chuan nun chungchangah rilru tha tak tak leh mahni inrintawkna a tipung a ni. |
He zirchianna hian kan ngaihtuahna kan thlak danglam hian kan thluak hnathawh dan pawh kan thlak danglam thei tih a tarlang. Chumi awmzia chu ngilneihna hi kan thluak tih theih exercise a ni tihna a ni.
Mahse hei hi mi zawng zawng tana hnathawk thei magic a ni lo!
Hei hi a pawimawh ber a ni. Ngaihtuahna leh ngilneihna hian lungngaihna nei tam tak a ṭanpui thei a, mahse, chu chu mi zawng zawng tan a solution pakhat chauh a ni lo.
Dik tak chuan, lungngaihna nasa tak nei ṭhenkhat tân chuan, ngaihtuahna hian thil a tichhe thei tak zet a ni. Hei hi an ngaihtuahnate chu a chak em em a, thunun harsa tak a nih vang a ni. Hmun khata ṭhut a, chu ngaihtuahnate en chu an tân a buaithlâk lehzual thei a ni.
Chuvangin, lungngaihna nasa tak emaw, thunun theih loh ngaihtuahna tha lo emaw i vei a nih chuan, nangmah chauhin heng thilte hi i enchhin hmain i doctor emaw, therapist thiam tak emaw i pan hmasa phawt ang che.
Antidepressant i mamawh mai thei. Meditation ang chi thil hi engtikah nge tan a tha ber tih leh i tan a tha em tih doctor nen inbiakna neih hi a finthlak hle. Heng hmanrua te hi damdawi lam enkawlna tichaktu anga ngaih tur a ni a, kan rilru hriselna tihchangtlunna tura puitu tur a ni.
Take-Home Thuchah a ni
- Depression hi rilru chak lohna a ni lo, natna tak tak, damdawi lam enkawl ngai a ni.
- Nangmah leh mi dangte chunga ngilneihna hi lungngaihna leh lungngaihna lan chhuahna tihziaawmna hmanraw chak tak a ni thei.
- Ngaihtuahna chu ngaihtuahnaa lo thlengte do chu a ni lo va, chu chu rilru fim taka enfiah zir a ni a, chu chu a chhunga innghat lovin.
- Science pawhin ngilneihna leh ngaihtuahna hian thluak hnathawh a tidanglam a, rilru hahdamna a ti \ha tih a finfiah tawh bawk.
- Heng hmanrua te hi mi zawng zawng tan a tha lo. A bik takin lungngaihna nasa tak nei tan chuan Doctor hmuh hmasak a pawimawh a, damdawi lam thurawn leh enkawlna mumal tak dawn a pawimawh hle.
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