‘Mindfulness’ tih hi eng nge ni? Hemi chungchang hi awlsam takin han sawi ila.

I ni engzat nge a rei tawh tih ngaihtuah pawhin a chang chuan harsatna i nei lo em ni? Zingah i tho a, hna i thawk a, i lo haw a, i mu a, i muhil a. Nilengin robot ang maiin a liam ta. I rilru chu hmun dangah a awm laiin i taksa chuan thil dang a ti a ni. A tam zawkah chuan ‘autopilot’ mode-ah kan khawsa thin. Hetianga kan awm hian nunah thil tam tak kan hloh thin. Mindfulness hi tih dan mawi tak, awlsam tak a ni a, chu dinhmun atanga chhuakin kan hun takah kan nun theih nan min pui thin .

‘Mindfulness’ tih hi eng nge ni mai?

A awlsam zawngin, mindfulness chu tunlai huna thil thlengte ngun taka ngaihvenna a ni. Chu chu i rilrua thil thleng (i ngaihtuahna, i rilru put hmang) leh i taksaa thil thleng (entir nan, electric bill pek i hriatreng huna i pum chhunga hriatna) ngaihven hi a ni.

I chhehvela thil thlengte ngaihtuah chhuah a ngai bawk. Entirnan, nitin hnathawhna hmuna i kalna kawngah pangpar thar a par tih hriat.

Hetianga kan en chuan mindfulness hi thil hmuhchhuah a ni. I nun chu hla tak atanga thlir ang mai a ni a, emotional takin reacting lovin.

Hemi lehlam lehlamah chuan a hmaa kan sawi tawh ‘autopilot’ hi a ni. Chu chu engmah hriatna leh ngaihtuahna nei lovin hnathawh tihna a ni. Zirtawpni zing khan park-a kal tumin i car i chhuahsan a, a hma ang bawkin office-ah i tlan ta ang tih han ngaihtuah teh. Chu chu 'autopilot' tih chu a ni.

‘Mindfulness’ leh ‘Autopilot’ inthlauhna.

Heng concept pahnih hi hrethiam zawk tur chuan he table hi han en ila.

Engtin nge he thil hi ka ti dik em tih ka hriat theih ang?

Hei hi engtik lai pawhin, khawi hmunah pawh i practice thei. Car chhungah, line-ah, hnathawhna hmunah. A hmasa berin "single-tasking" tih hi practice rawh. Chu chu thil pakhat khata tih a, chu chu i ngaihven zawng zawng pek tihna a ni. Thil awlsam tak, ha sil emaw, apple ei emaw ang chi hmangin i ṭan thei a ni .

Minute tlemte chauh i neih chuan hei hi han ti ve teh:

1. A hmasa berin rei vak lo ding la, i taksa kha ngaihven rawh. Eng nge i hmuh leh i hriat? I rim, i thlum leh i khawih pawh chhinchhiah bawk ang che. Hengte hi a tha/tha lo tiin label suh. An ni mai rawh se.

2. Tunah chuan i ngaihtuahna chu tithianghlim lehzual rawh. I taksaah eng nge i hriat? Thil fiah lo tak tak, tingling emaw, numbness emaw pawh hi chhinchhiah rawh . I taksa peng tinte chu rei lo te chhung chu i ngaihtuahna zawng zawng pe rawh. I lu atanga i ke ruh thlengin.

3. A dawtah chuan i thawk kha ngaihven lehzual ang che. I taksaah khawiah nge thawk i hriat tam ber? I rilruah? I pum chhungah? I hnar chhungah? Chutah chuan i ngaihtuahna chu vawng reng rawh.

4. "Tunah hian engtin nge ka awm?" I ngaihtuahna leh i rilru put hmangte chu hriat chian rawh. An bulah rei vak lo awm rawh. Chutiang rilru put hmang chu lo thleng turin phal la, rorelna tel lovin.

5. A rilru a hah lutuk.I rilru a vakvai lai (a thleng ngei ang) chuan hlauthawng suh. A pangngai tak a ni. Chumi chungchangah chuan mahni inhnek a ngai lo. Zawi zawiin i ngaihtuahna chu i thawk lamah hruai kir leh rawh.

‘Mindfulness’ tih hian eng hlawkna nge a neih?

Mindfulness hian autopilot-a i awm laiin a hriat theih nan a pui thin. Chuvangin, a hnua inchhir ai chuan, chutih lai tak chuan i thil tih chu thlak danglam theihna hun remchang i nei a ni.

Zan tin TV hmaah popcorn packet khat i ei ang tih han ngaihtuah teh. Hei hi i tih dan a ni. Mindful i nih chuan he tih dan hi i ‘catch’ thei a ni. Chutih lai chuan thutlukna danglam tak i siam thei a ni. Popcorn ai chuan carrot ei mai rawh, a nih loh leh TV en chu bansanin rei vak lo kal mai rawh.

Chutiang chuan mindfulness hian i thil tum leh beisei nen inzawmna nei reng turin a pui che a, chuvangin i ngaihtuah loh thil (e.g. i stress laiin chocolate bar lian tak ei) i tih loh theih nan.

Rilru hriselna atana hlawkna

Mindfulness hi rilru hriselna atana hmanraw hlu tak a ni.

• Stress a tihziaawm: Tuna i awm lai hian a tul lovah hmalam hun i ngaihtuah lo va, hun kal tawh i inchhir lo.
• Lungkhamna a thunun: Hetiang tih hian lungkhamna ngaihtuahna lo kal leh chhuah tir turin a pui che a, chu chu buaipui lovin.
• Mood a siam \ha: Nunnaah thil tenawm tak tak pawh i ngaihlu tan chuan hlim taka awm a awlsam phah \hin.

Mahse hei hi hre reng ang che: Mindfulness hi hmanraw chak tak ni mahse, rilru lam natna khirh tak (e.g., major depression) tan chuan damdawi hmanga enkawlna aiah a ni lo. Chutiang harsatna i neih chuan doctor pan a, thurawn lak a pawimawh hle.

Weight control leh exercise atan mindfulness

Hetiang tih dan hi i taksa rihna control nan i hmang thei bawk. "Mindful Eating" kan ti a ni.

• Chaw i ei hmain i riltam tak tak em tih inzawt hmasa phawt ang che.
• I ei dawnin i plate kha han en teh. A rawng leh a rim chu nuam ti takin hmang rawh.
• Zawi zawiin ei la, i ei apiang, a thlum leh a thlum zawng zawng chu ei rawh.
• Chaw ei lai hian i pum a khat em tih hi ngaihven la. I chawhmeh i hriat veleh ei kha bansan la, i plate-ah ei tur a la awm reng a nih pawhin.

Exercise i tih pawhin chutiang bawk chu a ni. Exercise i tih hian i taksain engtin nge a awm tih ngaihven rawh. I taksa ruhte rilru put hmang, i thawk dan, i thawk hah dan te hre reng ang che. Tichuan exercise lak hi a nuam zawk ang. Chuvangin exercise la chhunzawm zel turin i infuih ang.

I nitin nunah hian awm tam zawk i duh em? Tichuan, i rilru chu chutah chuan dah la. Chu chu a hmasa ber a ni.