Tunlai kan nun buai tak tak te nen hian kan zavaia tan chuan tlem a lungngaihna leh phurrit kan neih hi thil pangngai a lo ni ta a ni. Chuvangin, he rilru hahna leh lungkhamna hi paih bo turin thil pakhat emaw, thil dang emaw tiin kan thinlungah thlamuanna hmuh kan tum thin. Meditation hi a tha em em a, a hlawk em em bawk. Mahse ngaihtuahna hman dan tur tam tak a awm. Vawiin hian meditation hmanraw hlui ber leh chak ber pakhat, mantra meditation chungchang kan sawi dawn a ni.
Heng ‘mantra’ te hi eng tak nge ni?
"Mantra" tih thumal hi Sanskrit tawng atanga lo chhuak a ni. ‘Aw thianghlim’ tihna a ni. Hei hi tlem a awlsam zawkin kan sawifiah thei ang em? ‘Mantra’ tih thumal hi hmun hnih ah then theih a ni. "Mihring" leh "tra" te an ni. Sanskrit tawngin "mihring" tih awmzia chu "rilru" emaw "thinlung" emaw tihna a ni. "tra" tih awmzia chu "chhuah" emaw "zalenna" emaw tihna a ni.
Chuvangin, a awlsam zawngin, mantra chu i rilru chhuah zalenna leh ngaihtuahna tul lo, tibuai thei tak tak atanga i chhuah theihna tura puitu hmanrua a ni.
Heng mantra te hi aw inzawmkhawm a ni thei a, awmzia bik nei thumal pawh a ni thei bawk. Aw ring takin, zawi zawiin, rilru lamah pawh sawi nawn leh (chanted) theih a ni.
Hindu leh Buddhism ang sakhaw hrang hrangte chuan mantra hian thlarau lam thiltihtheihna a nei niin an ngai. Mahse mantra hman hi eng sakhaw emaw tawng emaw chauh a ni lo. Hei hi tu pawhin an ti thei. Hetiang entirnan tlemte hi han ngaihtuah teh:
- Sanskrit mantra: ‘Om’ ri, ‘Om Shanti’, ‘So Hum’ ang chi mantra te.
- Hindu Mantras: Gayatri Mantra ang chi mantra chak tak tak.
- Buddhist mantra/verses: ‘Om Mani Padme Hum’ ang chi mantra emaw, kan sawi fo thin chang, Pirith kan sa te.
- Kristian tawngtaina: ‘Rosary’ tih ang chi thil.
- Thu dang: I duhthlanna ṭawng hmanga ‘remna’ emaw ‘ hmangaihna ’ tih ang chi thumal awlsam tak.
- Mimal thumal: I tana danglam bik leh positive taka i hriat theihna tur thumal emaw, thumal emaw eng pawh.
Chuti a nih chuan ‘mantra meditation’ chu eng nge ni?
Mantra meditation hi a hmaa kan sawi tawh ang khan mantra hmangin rilru a ti thlamuang a, thil tum pakhatah a dah a ni.
Damdawi lam zirchiannaah phei chuan ngaihtuahnain taksa leh rilruah thlamuanna leh hahdamna thuk tak a siam tih hmuhchhuah a ni. Kan meditate hian kan heart rate leh breathing rate a slow thin. Kan thisen sang pawh a tlahniam. Hei hi a chhan chu meditation hian kan nervous system thenkhat a tichak a, heng taksa inthlak danglamna te hi a thlen thin a ni.
Hetiang relaxation response hi taksaah a awm theih nan thil pawimawh pali a awm a. Eng nge an nih i han thlir teh ang.
| Feature mamawh a ni | A sawifiahna awlsam tak |
|---|---|
| Environment reh tak a ni | Pawn lam thawm leh thil tihbuai tlem zawkna hmun. |
| Dinhmun nuam tak a ni | I taksa tibuai lovin rei vak lo i thut theihna tur, i ding theihna tur leh i mut theihna tur dinhmun. |
| Ngaihven tur thil | Meditation hi a chhung zawnga i rilru i dah pawimawh ber a ni. Hei hi i thaw emaw, sakhaw chhinchhiahna emaw, mantra emaw pawh a ni thei. |
| Ngaihtuah nawn leh a ni | I rilru a vakvai hian i rilru tibuai suh la, chu thil tum chu i rilru chu hruai kir leh rawh. |
Mantra meditation-ah chuan kan ngaih pawimawh ber chu kan thlan mantra hi a ni . I mantra thlan hian i tan mimal emaw thlarau lam emaw awmzia thuk tak a neih chuan, i ngaihtuahna atana chakna dang, anchor, a ni thei bawk.
Mantra meditation hian hriselna atana a thatna engte nge ni?
Mantra meditation hi rilru leh taksa hriselna atan a hlawkpui hle.
- Thlamuanna a siam: A hmaa kan sawi tawh ang khan relaxation response a tichhuak a, rilru leh taksaah hahdamna nasa tak a thlen a ni.
- Lungkhamna a tiziaawm: Hlauhna leh lungkhamna ang chi rilru hahna a\angin a tibuaitu che a, hun engemaw chen chu a hlatsak che a ni.
- Stress a tihziaawm: Hei hian nitin nunah stress leh burnout lo awm thin tihziaawmna kawngah a pui hle.
- Thlarau lam damna: 1.1.Mi thenkhat tan chuan hei hi an rinna nena inzawmna leh thlarau lam damna hmuh theihna kawng a ni.
- Focus a ti \ha : Thil pakhat khata ngaihven tura i practice chuan i nitin nunah pawh i focus a \ha chho zel ang.
- A positive mood: Meditation hnua i hlimna leh i rilru hahdamna hian nitin positive taka awm turin a pui che a ni.
Mantra hmangin engtin nge kan meditate ang?
Okay, chuti a nih chuan tunah chuan i duhzawng mantra i thlang tawh a, engtin tak tak nge meditate tan dan tur chu i en ang. Hetah hian step by step hrang hranga kaihhruaina kan rawn tarlang e.
1. Hmun remchang thlang rawh
Thil dang tihbuai lohna hmun reh tak chu ngaihtuahna atan a pawimawh hle. I in chhungah hmun reh tak thlang rawh. I phone-a notification awmte kha off la, dah bo ngei ang che.
2. Hmun nuam tak zawng rawh
Hei hi dan a awm lo. Hun engemaw chen lungawi lohna awm lova i chelh theih tur position thlang rawh. Hei hi ke cross-legged-in leiah, chair-a ding chungin, ding chungin, muin emaw, kal lai pawhin i ti thei a ni. A pawimawh ber chu i hnungzang dinglam pan tur a ni a, mahse tense lo turin. I kut chu i hip-ah relax takin dah la.
3. Appointment siam rawh.
Eng chen nge i ngaihtuah dawn tih chu ngaihtuah lawk la, timer siam rawh. Chutiang chuan a hun tur ngaihtuah buai a ngai tawh lovang. Zingkar hma emaw, zan mut hma emaw ang chi thil tibuaitu tlemte awmna hun thlang rawh. A theih chuan nitin hun khatah hetiang hian ti thin ang che. Chutiang chuan tih danah siam a awlsam zawk ang.
4. A awlsam zawngin tan rawh
Ngawi renga awm harsa i tih chuan, emaw, hmun khatah i rilru dah thei lo anga i inhriat chuan, i mit khap hmasa la, i taksa kha ti hahdam rawh. I rilru tihreh nan i thaw lam i ngaihtuah thei a, 100 atanga zawi zawiin i chhiar thei a, music nem tak i ngaithla thei bawk.
5. I mantra kha sa rawh
I rilru a reh deuh tawh chuan i mantra thlan chu ring takin emaw, rilru lamah emaw i sa tan ang. Hetih lai hian zawi zawiin leh nghet takin thawk la. Mantra rhythm chu i thawk rhythm nen inmil tir tum ang che. Mantra a sei chuan a then chu thawk chhuah laiin i sa thei a, a bak chu thawk chhuah laiin i sa thei bawk. Mantra tawi a nih chuan inhale leh exhaling laiin chutiang bawk chu i sa thei bawk.
6. Thil ngaihtuah reng tur.
Ngaihtuah lai hian i rilru a vakvai a, thil dang a ngaihtuah hi thil pangngai a ni. Mi zawng zawng chungah a thleng thin. Chuvangin hlauthawng suh la, "Hei hi ka ti thei lo" tih ngaihtuah suh. I rilru a vakvai tih i hriat veleh zawi zawiin hmangaihna nen i ngaihtuahna chu mantra lamah hruai kir leh rawh. I thaw hmangin rhythm chu zawng leh rawh. Practice chuan i ngaihtuahna fimkhur theihna chu a lo ṭha chho zauh zauh ang.
7. Ngaihtuahna chu titawp rawh
I timer a off chuan hlauthawng suh la, chanting kha bansan rawh. Mantra rhythm chu zawi zawiin natural takin bo rawh se. Tichuan, rei vak lo ngawi rengin thu la, i rilru chhunga muang leh hahdamna chu nuam ti takin hmang rawh. I rilru put hmang danglamna chu chhinchhiah rawh. I mood-a hmasawnna tlemte pawh hian i ngaihtuahna chhunzawm zel turin a fuih ang che.
8. Tum tihhlawhtlin theih tur siam rawh.
Meditation lama i thar a nih chuan vawi khatah darkar khat chhung meditation ang chi thil tum lian tak tak siam suh. I tih chuan i hlawhchham mai thei a, i tum leh duh tawh lo mai thei. Minute 5 emaw 10 emaw atanga tan tur a ni. Nitin hun rei vak lo ngaihtuah hian hun rei tak chhung ngaihtuah ai chuan a hlawkpui zawk hle.
Take-Home Thuchah a ni
- Mantra hi hmanraw chak tak a ni a, i ngaihtuahna tihchangtlun thei leh i rilru tihchakna tur a ni.
- I tâna mimal awmzia nei, i ngaihtuah duh thiltum nêna inmil mantra thlang rawh.
- Meditation laiin ngaihtuahna tihbuai hi thil pangngai tak a ni. Chu chu ngaihtuah buai suh, dawhthei takin refocus mai rawh.
- Nitin hun rei lote chhung ngaihtuah hi a chang chuan hun rei tak tih ai chuan rilru leh taksa lamah a hlawkpui zawk a ni.
- Hetiang method hian i stress level tihziaawmna kawngah nasa takin a pui thei a, rilru hahdam leh positive mood a siam thei bawk. Thunun theih loh khawpa lungkhamna emaw, lungkhamna emaw i neih chuan doctor rawn pawh theihnghilh suh .
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