Hnathawh lai te, lehkhabu chhiar lai te, lehkha i zir lai te hian ngaihtuahna khawvelah i vakvai nghal mai thin em? I thil tih lai kha theihnghilhin ngaihtuahna khawvelah i bo em? Hei hi a takah chuan mi tam tak tan chuan thil tawn tlanglawn tak a ni. Mahse, he rilru darh zau tak hi hmun khata hruai luh theihna tur, focus tihchangtlun theihna tur, leh hriatrengna tihpun theihna tur kawng awlsam leh chak tak a awm. Chu chu meditation, a nih loh leh English-a ``(Meditation)'' kan tih hi a ni.
Meditation hian i rilru hriselna atan eng hlawkna nge a neih?
A awlsam zawngin kan rilru hi naupang misual ang mai a ni. Hmun khata dah chu a harsa hle. Zirchiangtute sawi dan chuan, a vaiin ni khat chhunga 47% emaw, ni chanve vel emaw vel chu kan rilru chu kan kuta hna thawh turah ni lovin, thil dangah a awm zawk a ni.
Meditation hi he intlansiak rilru tihrehawmna tha tak a ni thei. Kan ngaihtuahna dik tak kan neih hian kan thluak hmun thenkhat, depression ang chi natna nena inzawmte chungah nghawng tha tak a nei tih hmuhchhuah a ni. Rilru a reh hunah chuan:
- I thil tih chu ngun takin ngaihven rawh.
- Memory tihchangtlun .
- Mut hahdam rawh.
- Stress tihziaawm rawh.
- Taksa taksa hriselna tichaktu .
- Rilru chak takin awm rawh.
Chumi awmzia chu meditation hi rilru timuangtu mai ni lovin, i rilru leh taksa tana exercise tha tak ang mai a ni tihna a ni.
Engtin nge Focused Meditation hi kan tih ang?
Hei hi meditation technique awlsam ber leh lar ber a ni a, a bul tanna tur a ni. I rilru darh zau tak chu thil pakhat (focal point)-ah dah a ni. I thawk emaw, i ri emaw, i rilrua i suangtuah lem emaw pawh a ni thei.
Hei hian ngaihtuahna i bansan vek a ngai tihna a ni lo. I rilruin a vakvai tan tirh khan, "Aw, tunah chuan ka rilru hian thil dang a ngaihtuah mek a ni," tih hriatchhuah a, chutah zawi zawiin chu thil thlan lam chu i ngaihtuahna rawn hruai kir leh hi a ni.
Chutianga tih theih dan awlsam tak tak han thlir ila.
| Meditation Technique hman dan tur | Engtin nge awlsam taka tih theih ang |
|---|---|
| Thâwk lam ngaihvenna | Hahdam takin thu la, mahse i hnungzang chu dinglam hawiin thu rawh. I mit kha chhing rawh. Tunah chuan i ngaihtuahna chu i thawk lamah dah vek rawh. Thâwk chu a luh leh chhuah rualin hre rawh. I rilru a vakvai chuan lungngai suh. Chu chu thil pangngai a ni. I thawk kha ngaihtuah leh mai rawh. |
| Taksa chu a reh reng | Hei hi i thawk en reng nen a inang. Mahse hetah hian i taksa chu a ding reng, dinhmun pakhata awm reng chu i ngaihtuah zawk a ni. I hnungzang chu dinglam hawiin, i lu chu chawi sang rawh. A tir lamah chuan a harsa deuh mai thei. Mahse i taksa a reh deuh deuh chuan i rilru pawh a reh ta tih i hmu ang. |
| Mantras sawi chhuah | Mantra chu thumal awlsam tak, positive tak, rilru emaw, aw ring tak emawa i sawi nawn leh fo thin a ni. Entirnan, "Ka thawk chhuah rualin ka rilru a zalen ta" tih ang chi thil awlsam tak chu i sawi nawn leh thei a ni. Hei hi i rilru a fimkhur theihna tur kawng tha tak a ni thei. |
| Walking Meditation tih hi a ni | Hei hi ṭhut harsatna nei tan chuan hmanraw tha tak a ni. I kal lai hian i kein lei a rawn deng a, i ke a che tih hriatnaah i ngaihtuahna kha dah la. I chhehvela thil awmte aiin i kal dan tur ngaihtuah zawk rawh. |
Meditation tan mek mi pakhat tan tips pawimawh thenkhat
Meditating i tan tirh hian ni hmasa berah i rilru chu hmun khatah i dah thei dawn lo. Ngaihtuah buai suh. Exercise thar tan ang mai a ni. Practice hmangin i tha zawk thin.
- Dawhthei la, hun pe rawh:Meditation hi thiamna a ni a, practice ngai a ni. A tir lamah chuan famkim tum suh. Chutianga tih chuan i lungkhamna a tizual mai ang. I rilru chu a intlansiak tih hrethiam la, chu chu a kal zelnaah a tel ve a ni.
- Tlemte atanga tan rawh: Kum tam tak chhung ngaihtuahna senga lo awm tawh nen in tehkhin suh. Ni khatah minute 5 atanga tan tur a ni. Chutiang chu i hlim tawh chuan zawi zawiin minute 10 emaw 15 emaw-ah tihpun leh rawh.
- I tana hun tha thlang rawh: Mi thenkhat chuan ni tir lama ngaihtuahna seng hian chiang zawka hriatna an neih theih nan a pui niin an hria. Mi dangte chuan tlai lama ngaihtuahna seng hian ni khata an lungkhamna leh rilru hahna chu a chhuahtîr niin an hria. I tan hun remchang leh reh tak thlang rawh.
Meditation hi i rilru tihthianghlimna tur, i ngaihtuahna tihpunna tur leh i rilru chakna tichaktu hmanraw hlu tak a ni. I thiam chhoh zel a, nitin i practice chhoh zel chuan a rah chhuah chu i hmu tan ang.
Take-Home Thuchah a ni
- Ngaihtuahna, hriatrengna leh rilru hahdamna tihchangtlun nan ngaihtuahna hmanraw tangkai tak a ni.
- I tan tirh khan hun rei vak lo dah la, ni khatah minute 5 ang chi. Hun kal zelah he hun hi practice hmangin i tipung thei a ni.
- Ngaihtuah lai hian ngaihtuahna rilruah a lo lang thin hi thil pangngai tak a ni. Chu chu lungngai suh la, zawi zawiin i thawk emaw, i thil tum thlan emaw lamah i ngaihtuahna chu hruai kir leh rawh.
- Thiltih dan hrang hrang, thawk lakna leh kea kal ngaihtuahna te hi hmang la, i tana tha ber tur chu thlang rawh.
- I rilru hahna emaw, lungngaihna emaw thunun harsa i tih a nih chuan, emaw, lungngaihna ang chi natna nia i hriat chuan, i doctor pan nghal a pawimawh hle a, thurawn la rawh
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