Tunlai hian kan nun a buai hle a ni lawm ni? Zing kan thawh atanga zan lama kan mut thlengin hna kan thawk reng a. Phone notification, office target, inchhung harsatna, naupang hnathawh... Heng zawng zawng karah hian i rilru chu a zalenna leh thlamuang deuhin i inhria em? I lu-ah hian ngaihtuahna sang tam tak a tlan kual reng ang tih i hre mai thei a, hmun khata i rilru dah chu a harsa hle. Vawiin hian chutiang huna min pui thei tur hmanraw awlsam tak, mahse thiltithei tak tak kan sawi dawn a ni. Chu chu Mindfulness Meditation a ni .
A awlsam zawngin, Mindfulness Meditation chu eng nge ni?
Hei hi hrethiam tur chuan heng thumal pahnih hi i thliar hrang hmasa phawt ang u.
1. Mindfulness: Hei hi a awmzia awlsam ber chu tunlai huna nun hi a ni . Chu chu thil i tih lai hian chu thil chauh chu i ngaihtuah a, i chhehvela thil thleng leh i taksa leh rilru chhunga thil thlengte chu i ngaihtuah reng tihna a ni. Entîr nân, tea i in angin han mitthla teh. Mindfulness tih awmzia chu tea rim, a lumna, i hmui a khawih huna hriatna leh i rilru a tlak huna a thlum dan ngun taka ngaihven tihna a ni. Chutih laia thil thleng ngaihtuah lovin "present moment"-ah chauh nun (hun kal tawh ngaihtuah, hmalam hun hlauh).
2. Ngaihtuahna: Ngaihtuahna hi kan rilru thuk zawng zawng chhui chhuah, chu chu kan rilru hnathawh dan hriatthiamna tihna a ni. Hemiah hian kan thawk dan leh kan taksaa kan hriatna ang chi thilte hi kan ngaihven a.
Tunah chuan heng pahnih hi an inzawm khawm chuan Mindfulness Meditation hi ngaihtuahna hmanga thil thleng a ni a, chu chu tunlai huna thil thlengte ngaihtuah chhuah a ngai a, engmah ngaihtuah lovin (a tha leh tha lo tia vuah lovin).
Hei hi i sakeibaknei nalh tak chu hmun khata thuttir a, a sir lama ding a, thinrim lova a thil tih en reng ang mai a ni.
Hemi atang hian eng hlawkna nge kan hmuh?
Mindfulness meditation hi i rilru hmun khata dah mai mai a ni lo . Kan taksa leh rilru hriselna atan hlawkna tam tak a nei a ni.
- Stress leh Anxiety a tihziaawm: Stress kan neih hian kan taksa hi insual turin a inpeih reng thin. He meditation method kan practice hian kan rilru a thlamuang a, kan taksa a hahdam a, a tul lova stress kan tihbo nan min pui bawk.
- Thluak hnathawh a tichak:Research atanga a lan dan chuan he training hian kan thluak hmun thenkhat, a bik takin nuam tihna, ngaihvenna leh thutlukna siamna thununtu (`Cerebral Cortex`) te hnathawh a tipung a ni. Hei hian i hriatrengna leh i ngaihtuahna hun a ti tha tihna a ni.
- Depression symptoms enkawl nan a pui: Depression hi rilru chu ngaihtuahna tha lo takin a khat reng thinna a ni. He ngaihtuahna hian i rilru chu chu ngaihtuahna tha lote chu pawn lam atanga thlirin, chutiang ngaihtuahnaah chuan inhnamhnawih lovin, enkawl turin a zirtir thei che a ni. Mahse, depression damdawi aiah a ni lo. I damdawi hmanna atana supplement atan hman theih a ni.
- Binge eating controls: Mi thenkhat chuan an stress emaw, an lungngaih emaw laiin ngaihtuahna nei lovin an ei thin. Mindfulness i practice hian i riltam vang nge i rilru chhunga harsatna awm vang nge i ei tih i hrethiam thei. Chuvangin he ei leh in \ha lo hi thunun theih nan a \angkai hle.
- Natna rei tak hmachhawn turin a pui: Hetiang hmanraw hian hun rei tak natna, hnungzang na leh ruh natna neia nungte chu lungngai lovin natna chu a tuarpui thei a, a enkawl thei bawk.
Pawimawh: Mindfulness Meditation hi a \angkai hle laiin, damdawi emaw, rilru lam emaw enkawlna engmah a thlakna tur a ni lo. Damdawi lam harsatna avanga enkawl i nih chuan hetiang thil hi i tan hmain i doctor nen inbia a, an thurawn lak hmasak phawt a pawimawh.
Engtin nge he Mindfulness hi kan practice ang?
Hemi bul tan nan hian hmanraw man to tak tak emaw, sakhaw biakna bik emaw i mamawh lo. I mamawh chu hetiang ti tura inpekna chauh a ni. Mahni chauha tih harsa i tih chuan he thil hre chiangtu tanpuina emaw, kaihhruaina emaw a\angin i \an thei ang.
Mindfulness practice dan tlangpui engemaw zat a awm.
| Ngaihtuahna hman dan | A tih dan chu a awlsam hle. |
|---|---|
| Mindful Breathing tih hi a ni | I thawk dan ngaihven. I thawk dan thlak danglam lovin, i hnar atanga boruak rawn lut te, i rilru a lo sang leh a tla te, thawk chhuak te chu en mai rawh. |
| Taksa Scanning a ni | I taksa peng tinah i ngaihtuahna dah la, i lu sam atanga i ke ruh tawp thlengin, a hnuai lam atanga chunglam thlengin, chutiang hmuna hriatna (heat, heaviness, numbness) te chu ngaihtuah la. |
| Mindful Eating tih hi a ni | TV en lai emaw, phone hman lai emawa chaw ei hi chaw ei rim, rawng, thlum leh ri ngaihven hi a ni. |
| Mindful Movement tih hi a ni | Kal emaw, yoga i tih hian i taksa che dan te, i kein lei a tlak dan te, leh i chhehvel te ngaihtuah la. |
| Hmangaihna-Nilneihna Ngaihtuahna | A hmasa berin hmangaihna leh ngilneihna nen nangmah i inngaihtuah hmasa phawt ang che. Tichuan, chu ngilneihna leh lainatna chu i chhungte, i thiante, a tawpah chuan mi zawng zawng hnenah thehdarh rawh. |
A bul tan tan tan chuan step awlsam tlemte
Hemi lama i thar a nih chuan heng step awlsam tak takte hi i zawm thei ang:
1. Hmun reh tak zawng rawh: I in chhunga hmun reh tak, tibuai lova rei vak lo i awm theihna tur hmun thlang rawh. Chair-ah emaw, leiah emaw hahdam takin thu rawh.
2. I mit khap: I mit khap la, thawk la la, zawi zawiin thawk chhuak rawh. I taksa kha ti hahdam rawh .
3. I thaw lam ngaihtuah rawh: I thawk chhuah ruala i rilru a lo sang chhoh dan leh i pum a zau zel dan te, i thawk chhuah ruala i rilru a tlak dan leh i pum a inzawm dan te chauh ngaihtuah rawh. I thawk kha thunun tum suh, a natural rhythm-ah kal tir mai rawh.
4. Rilru a vakvai hian:Ngaihtuah lai hian ngaihtuahna a lo lang hi thil pangngai tak a ni. Ngaihtuahna pakhat i rilruah a lo thlen chuan, "Aw... he ngaihtuahna hi ka nei ve chauh a ni," tiin en la, zawi zawiin i ngaihtuahna chu i thawk lamah rawn hruai kir leh rawh. Chu ngaihtuahnaah chuan thinrim suh la, dem suh.
Hun rei lote chhung atan hetiang hian tan la la, ni khatah minute 5 vel tih ang chi hi . I thiam deuh deuh chuan ni khatah minute 10, 15, 20-ah i tipung thei a ni. A pawimawh ber chu nitin hun khata hetiang tih hi tih danah siam hi a ni.
Take-Home Thuchah a ni
- Mindfulness Meditation hi meditation practice a ni a, tun dinhmunah hian rilru fim taka nun hi a ngaih pawimawh ber a ni.
- Hei hian stress, lungkhamna a tihziaawm thei a, ngaihtuahna a ti tha thei a, rilru lam hriselna zawng zawng a tipung thei bawk.
- A bul tan nan hmanraw bik i mamawh lo va, hmun reh leh inpekna chauh i mamawh a ni.
- Hei hi eng natna pawh damdawi hmanga enkawlna aiah a ni lo . Eng thil pawh i tan hmain doctor rawn hmasa phawt ang che.
- Nitin hemi atana hun tlemte pawh i hman hian hun kal zelah i thinlungah thlamuanna leh zalenna nasa tak i nei ang.
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