I rilruah pawh zalenna i duh em? Meditation chungchang hi han sawi ila!

Tunlai hian hun nen intlansiak kan tlan vek a ni lawm ni? Zing atanga zan thlengin, hnathawh, inchhung harsatna, sum leh pai lama harsatna , lungkhamna... heng zawng zawng hian kan rilruah a rit hle. Chuti a nih chuan, hetiang hun lai hian kan rilru tih hahdam leh tihrehawm dan awm ta se, eng angin nge a ropui ang? Chu chu meditation hian min pui thei a ni. Meditation kan hriat hian mi thenkhat chuan thil harsa tak leh sakhaw lam thilah an ngai thin. Mahse a nihna takah chuan hmanraw awlsam leh chak tak a ni a, chu chu stress tihziaawmna tur, ngaihtuahna tihchangtlunna tur leh kan taksa hriselna tihchangtlun nan pawh hman theih a ni.

Ngaihtuahna a\angin eng hlawkna nge kan hmuh?

Meditation hi stress tihziaawmna tur, rilru tihlumna tur leh nunna atana balance siamna kawng ropui tak a ni. Rilru leh taksa lamah pawh hlawkna tam tak a nei a ni.

Rilru leh rilru lama hlawkna

• I thil siam chhuah thiamna leh thil thar ngaihtuah thiamna chu a lo thang lian zel ang.
• Inngaihtlawmna, midang hriatthiamna leh mahni inhriatthiamna te hian a ti tha zawk.
• I rilru a lo lang thin rilru tha lo, tha lo tak takte chu enkawl turin chakna nasa tak a pe che a ni.
• Nunnaah eng pressure pawh hmachhawn tur chuan rilru chakna i siam thei a ni.

Taksa lama hlawkna a awm

Meditation hian damdawi lam dinhmun thenkhat symptoms control nan a pui thei bawk. Mahse, hei hian natna a tidam tihna a ni lo va, a natna lan chhuah dan tur enkawl a pui zawk tihna a ni.

Meditation-in a ṭanpui theihna dinhmun ṭhenkhat chu:

• Hlauhthawnna
• Asthma natna a ni
• Cancer natnaah hian stress a awm
• Lungngaihna
• Thisen sang a sang
• Intestinal natna thenkhat (Irritable bowel syndrome) .
• Mu thei lo

Tunah chuan meditation chi hrang hrangte hi a hranin han en ila.

Ngaihtuah dan pakhat aia tam a awm. A hmanraw pawimawh tlemte han thlir ila. Hei hian i nunphung leh i duhzawng nena inmil tur method i thlan theih nan a pui ang che.

Mindfulness Ngaihtuahna (Mindfulness Meditation) a ni

Hei hi tunlai mi tam tak zingah chuan meditation method lar ber a ni. Buddhist zirtirna atanga siam a ni. A awlsam zawngin, i rilruah ngaihtuahna leh rilru put hmang lo thlengte chu engmah rorelna nei lovin (‘tha, tha lo’ tia vuah lovin) dik taka en a huam a ni. Hei hian nangmah leh nangmah inhriatthiamna a pe zawk a ni.

Engtin nge tih ang?

• Leiah emaw, chair-ah emaw nuam takin thu la, i hnungzang chu dinglam hawiin dah rawh.
• I mit kha chhing rawh. A nih loh leh hmun khat chauh ngaihtuah lovin en reng mai rawh.
• Thâwk la, a hma ang bawkin. I thawk chhuah rualin "in" tih ngaihtuah la, i thawk chhuah rualin "out" tih ngaihtuah bawk ang che.
• I rilru hmun khata dah chu a har khawp mai. I rilru a vakvai. Chu chu thil pangngai tak a ni. Chutiang a nih chuan hlauthawng suh. "Aw, ka rilru a vakvai tawh," tih hi hrethiam mai la, zawi zawiin i ngaihtuahna chu i thawk lamah rawn hruai kir leh rawh.

Movement Ngaihtuahna (Movement Meditation) a ni

Mi thenkhat chuan minute engemaw zat thut chu an harsat thin a ni lawm ni? Hetiang method hi an tan chuan a ropui hle. Hei hi meditation lama mi thar tan pawh bul tanna tha tak a ni.

Chutianga tih theih dan kawng hrang hrang a awm.

• Yoga hmanga tih a ni
• Tai chi
• Kea kal ngaihtuahna (walking meditation) a ni

Hetiang ang formal method chauh ni lovin, nitin hnathawh pawh hi chutiang atan chuan hman theih a ni. Huana pangpar i phun lai han mitthla teh. Chutih lai chuan i taksa che vel dan, i kutin lei a khawih dan leh i thawk dan chauh i ngaihtuah chuan chu pawh chu ‘Movement Meditation’ a ni.

Focused Meditation (tum pakhata ngaihtuahna seng) .

Hei hian thiltum pakhata i rilru dahna practice a huam a ni. Hei hian i ngaihtuahna a ti sang hle ang.

Hei atan hian pawn lam thil i hmang thei bawk. Entir nan:

• Candle meialh chu a melh reng a.
• Tui luang chhuak en rengin.
• Mantra emaw ‘Om’ tih ang ri emaw zawi zawiin sawi.

Mindfulness ang bawkin i rilru a vakvai chuan zawi zawiin i thil tum ah i hruai kir leh a ngai a ni. Hetiang method-a ‘Body Scan’ meditation hi taksa na leh hahdam lohna enkawlna atan a tangkai hle. Chu chu i taksa peng tin, i lu atanga i ke ruh thlenga a hranpaa ngaihven tihna a ni.

Thinlung Ngaihtuah Ngaihtuahna

Hei hi kan hriat vek Maithri meditation nen hian a inang deuh deuh a ni. Hetah hian kan rilru aiin kan rilru put hmang kan ngaihtuah zawk a, a bik takin hmangaihna, ngilneihna leh lainatna ang chi rilru put hmang kan ngaihtuah zawk a ni.

• I rilru lam area, i thinlung awmna hmunah khan rilru pe rawh. I rilru put hmang leh chakna zawng zawng chu chuta ṭang chuan lo chhuak niin han ngaihtuah teh.
• I thinlunga hmangaihna leh duhawmna awm chu ngaihtuah la. I hmangaih em em (nu, pa, kawppui, fa) kha han ngaihtuah teh. Tichuan zawi zawiin chu hmangaihna leh ngilneihna chu i nunah midangte hnenah, i thiante hnenah, i chhungte hnenah, chumi hnuah nangmah leh a tawpah chuan khawvel pumah thehdarh rawh.
• I thinlung a\angin lungngaihna, hlauhna leh thinrimna ang chi rilru \ha lote chu chhuahsan la, chu chu hmangaihna leh ngilneihna hmangin thlak rawh. Hei hian thinlung natna tidam turin chakna nasa tak a pe che a ni.

Engtin nge tanpuina ka hmuh theih ang?

Mahni chauha ngaihtuahna i neih tan a harsat chuan, i tanpui theih tur thil tam tak a awm a ni.

Tunah chuan i phone-a apps, YouTube-a guided meditations leh thil dang tam tak aṭangin step-by-step guidance i hmu thei a ni. Chung zinga tam tak chu a thlawna hman theih a ni.