Te waea i tō ringaringa, ngā waeatanga tonu, ngā īmēra, ngā karere WhatsApp... Ngā rā kati mō ngā mahi tari, ngā mahi a tētahi i panaia, te wehi kei ngaro tō mahi... Me ēnei mea katoa, i mua i tō mōhio, kua piko tō tinana, ā, kua pahemo ngā hāora me te kore e ara ake i tō tūru, tika?
Me whai wā koe ki te whakangā. Engari ko wai ka mahara ki tēnā? Ko wai kei a ia te wā mō tēnā? He wā tōu! He poto noa te wā e pau ana, pērā i te rima meneti.
He tikanga iti hei whakaora wawe i te hinengaro
Mena kei roto tonu koe i te ahotea, he mea tino nui kia aro atu ki ngā pūtake me ngā pānga o taua ahotea.
E ai ki te tākuta rongonui a Herbert Benson, ko te ritenga kē o te urupare a te tinana ki te ahotea ko te urupare whakangā. Ko te "Whakangā Whakangā" te ingoa o tēnā. Ina rongo koe i te tere o tō manawa, me te kikī o ō uaua, ka kī ia me mahi koe i tētahi mea pēnei i te whakaaroaro mantra.
"E rua ngā mea hei maumahara māu i konei," tana kī. "Ko te tuatahi , ko te whakahou i te kōrero te mea nui. Ko te tuarua, ina puta mai ētahi atu mea ki tō hinengaro (ā, ka puta mai anō), kaua e aro ki aua whakaaro, engari me tuku noa kia rere atu."
Anei ngā mea me mahi e koe:
Noho ki tētahi tūru e tata ana ki tō tēpu, ka katia ō kanohi. Whakangāwarihia ngā uaua o tō tinana. Manawa hōhonu ki roto. I a koe e manawa ana, kōrerohia i roto i tō hinengaro tētahi kupu e whai tikanga ana ki a koe. Ki ētahi, ko tēnei kupu pea ko "aroha." Ki tētahi Katorika, ko "Meri Tapu, ki tonu i te aroha noa..." Ki tētahi Buddhist, ko "Kia manaakitia koe e te Buddha" "Kia manaakitia koe e ngā Aroha noa e Toru." Kei a koe te tikanga.
Mānu atu te manawa, ka kōrero i te kupu i roto i tō hinengaro i a koe e mānu atu ana. Ina puta ake ētahi atu whakaaro ki tō hinengaro, tukua kia haere. Me mahi tēnei mō te toru ki te whā meneti. Kātahi ka whakatuwhera i ō kanohi ka hoki ki tāu mahi. Hei pupuri i te manawa hou i te roanga o te rā, e kī ana a Tākuta Benson kia mahia tēnei mō te 10 meneti i mua i te parakuihi. Kātahi, ki te pāngia koe e te ahotea i te awatea, ka taea e koe te whakamahi i tēnei tikanga hei whakaora wawe.
Ngā whakatikatika tere mai i te whakakori tinana
Tērā tētahi atu huarahi hei whakakore i tēnei pūmau o te tinana. Arā, kia kaha ake tō tinana! Whakaarohia, oma atu i runga i ngā arawhata i roto i te tari. Ki te kore, takoto ki raro ki te papa, ka mahi i te 10 pea ngā pana-ake. Ina āta whakapau kaha koe ki tō tinana i tēnei ara, ka whakaohokia ngā ara e whakahohehia ana i te wā o te ahotea i roto i te roro me te pūnaha io. Kātahi ka whakaaro te tinana koinei te wā ki te okioki (whakaora). Mā tēnei ka whakamama i te pūmau o te tinana.
Ki te kī māmā noa iho, ko te mea e tupu ana i konei, mā te whakapau kaha tinana, ka mamingatia te tinana , ka whakakorea hoki tōna pakari.
Ko tētahi atu tikanga tino whai hua ko te whakakorikori, kātahi ka whakangāwari i ngā rōpū uaua o te tinana.
- Tuatahi, whakakorikoria ngā uaua o tō mata mō te 5 hēkona, kātahi ka whakangāwari.
- Ko te kaki me ngā pakihiwi te mea e whai ake nei.
- Me mahi tēnei katoa tae noa ki ō waewae.
- Mā te rūrū kaha i ō ringaringa me ō waewae, pērā i te kurī e whakainumia ana, ka tere hoki te whakaora.
Ngā tikanga manawa hōhonu
Ki te riri koe mō tētahi wā mutunga, mō tētahi mea rānei i kōrerotia e tētahi, tera pea ka tere, ka papaku hoki tō manawa . Ko te mea nui i konei ko te tango i te hau tawhito katoa i te raro o ō pukahukahu.
Ka mahia tēnei penei:
Ina manawa koe ki roto, panaia tō puku ki mua , kaua tō uma. Kātahi, kia tino pēhia rawatia tō puku, ā, kāore e taea e koe te manawa, pēhia te hau katoa ki waho. Panaia anō tō puku ki mua, ka manawa ki roto. Whakamātauria kotahi!
He tino whakamarie hoki te manawa hōhonu me ngā mahi whakakori kanohi. (Mānu hōhonu me te huri i ō kanohi ki runga, ki raro, ki matau, me maui).
"Ahakoa ngā mea e whakaaro ana tātou kāore e taea te whakahaere, ngā mea e puta aunoa ana, ka taea tonu e tātou te whakahaere. Hei tauira, te whakaroa i te tere o te manawa." E mōhio ana ahau ki tētahi take i honoa ai tētahi wahine i roto i te rūma ohorere o te hōhipera (ETU) ki tētahi aroturuki nā te mea he tere te tere o te manawa (arrhythmia). I te kitenga o tana tamāhine, e titiro mataku ana ki a ia, ka whakahau ia i tōna ngākau ki te "Kia ia... E te Ariki...". He mea whakamiharo, i whakaatu tonu te aroturuki kei te whakaroa te tere o tōna manawa. He nui ake te mana whakahaere o te tangata ki ō rātou tinana i tā rātou e whakaaro nei.
| Tikanga mō te whakaora tonu | Me pēhea te mahi? |
|---|---|
| Mantra Whakaaroaro | Katia ō kanohi, ka kōrero i roto i tō hinengaro i tētahi kupu hei whakamarie i tō hinengaro (hei tauira, "Kia tau ngā manaakitanga a te Buddha ki a koe") i a koe e whakapūha ana. Me mahi tēnei mō te 3-4 meneti. |
| Te Manawa Hōhonu | Mānu atu ki roto me tō puku e anga whakamua ana, kaua ki tō uma. Putanga mai ki waho kia takoto kau rā anō ō pukahukahu. |
| Te Whakangāwari Uaua Āta Haere | Whakakōpikohia ia rōpū uaua, pēnei i tō mata, kaki, me ngā pakihiwi, mō te 5 hēkona, kātahi ka whakangā. |
| Te Manawa ihu rerekē | Katia te pongaponga ihu matau, ka manawa mā te taha maui, tatauhia kia 4. Puritia kia 16. Puta atu mā te taha matau, tatauhia kia 8. Me mahi anō hoki te pera mō tērā taha. |
Me whakarerekē tātou i te pūtake o te pēhanga?
Kāore e ranea te tuku noa i te ahotea ki te tinana. He pai ake te aro atu ki te pūtake o te raruraru. Ko tā tātou e mahi ai ina pā mai te wehi, te riri rānei, ko te whakaaro ko taua kare ā-roto te raruraru, ā, ka whawhai ki taua kare ā-roto .
Engari, werohia taua kare ā-roto, ka pātai atu ki a ia kia toru ngā pātai:
1. He tika taku whakautu?
2. He whai hua rānei taku mahi i nāianei (te riri, te whiu i ngā mea ki te papa, te patu i tōku ringa ki te pakitara)?
3. E pai ake ana te āhua o tōku ngākau i tēnei?
Mā tēnei huarahi, ka whakakorea taua kare ā-roto, ā, ka rerekē.
Ko tētahi atu huarahi ko te mutu ina pāngia koe e te ahotea, ka whakaoti i tēnei rerenga kōrero: "E koa ana ahau ehara ahau i te ___________."
Whakaarohia kei te mau koe i te waka. Tērā pea ka whakaaro koe, "E harikoa ana ahau kāore au i roto i te aituā." Ina tukuna he mahi tāpiri ki a koe, tērā pea ka harikoa koe, "Kāore au i te kore mahi."
Tērā atu anō ngā huarahi hei whakarerekē i te āhuatanga. He mea pēnei i te kōrero ki tō rangatira me te tohatoha i te mahi, te tango i te hararei e tika ana māu, te whakatakoto i ngā herenga whaitake mō te maha o ngā hāora e mahi ana koe. Whakaitihia te reo o tō waea. Kati te whakararuraru i a koe e ngā mea kē atu e karapoti ana i a koe.
Me menemene noa rānei.- Ahakoa e hiahia ana koe, kāore rānei. "Ka taea e tātou te tinihanga i ō tātou tinana," te kī a ngā tohunga. "E whakamārama ana te roro i te nekehanga o ngā uaua o te mata i te wā e menemene ana hei kare o te harikoa."
Kia maumahara, ahakoa ka tere te whakaora i ēnei tikanga, ki te mea he roa te wā e pāngia ana koe e te ahotea nui, e te manukanuka rānei, he pai ake te kōrero ki tō tākuta mō tēnei mea.
Karere Tangohia ki te Kāinga
- Ina pāngia koe e te ahotea, katia ō kanohi mō te 3-4 meneti, ka kōrero i tētahi kupu whakamarie ki a koe anō i a koe e tuku ana i te manawa.
- I a koe e manawa hōhonu ana, kia tino anga whakamua tō puku, kaua tō uma. Mā tēnei ka taea e ō pukahukahu te whiwhi i te hāora nui rawa atu.
- Whakangāwaritia tō tinana mō tētahi wā poto, piki i te arawhata, pana-ake, rūrū noa rānei i ō ringa me ō waewae.
- Ina pā mai te riri, te wehi rānei ki a koe, werohia. Pātai atu ki a koe anō, "He tika tēnei tauhohenga? He āwhina?"
- Ākina koe kia menemene, ahakoa kāore he take. Ka manakohia e tō roro hei harikoa.
- He otinga tere ēnei. Me kōrero ki te tākuta mō ngā pēhanga kei te haere tonu.
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