Tiyeni tiphunzire kukhala ndi moyo mu nthawi ino! (Kusamala)

Kodi mulinso ndi zinthu zambiri zomwe zikuchitika m'mutu mwanu tsiku lonse? Kodi zimakuvutani kuyang'ana kwambiri zomwe mukuchita? Nthawi zina malingaliro anu amakhala odzaza ndi zinthu, mumakwiya ngakhale ndi zinthu zazing'ono, kapena mumangomva kulemera? Ngati ndi choncho, nkhaniyi idzakhala yofunika kwambiri kwa inu. Lero tikambirana za 'luso lokhala ndi moyo panthawiyo', kapena za chinthu chodabwitsa chotchedwa Mindfulness , chomwe anthu ambiri akuchikamba masiku ano ndipo chimabweretsa mtendere waukulu m'maganizo. Izi zili ngati 'utumiki' m'maganizo mwathu.

Kodi kusamala n’chiyani?

Mwachidule, kusamala ndi kukhalapo mokwanira mu nthawi ino - kutanthauza nthawi yomwe muli pano - ndi chidwi chonse, osaweruza . Chilichonse chomwe mukuchita, ingoganizirani, sangalalani nacho, ndipo khalani otanganidwa kwambiri mu nthawi imeneyo. Popanda nkhawa, pang'onopang'ono komanso mosalekeza. Nthawi zambiri timakhala tikuganizira zomwe zinachitika kale kapena kuda nkhawa ndi zomwe zidzachitike mtsogolo. Kusamala kumatibweretsera ku nthawi ino. Tangoganizani kuti mwatsala pang'ono kukumana ndi mpira womaliza wa masewera a cricket. Mumasunga mapazi anu olimba, mumagwira chibonga m'manja mwanu ndikumva kulemera kwake. Mumayang'ana woponya mpira mbali inayo. Mumapuma pang'onopang'ono, mumaiwala phokoso lonse lozungulira inu, ndikudikirira kuti mpirawo ubwere. Ndicho chimene kusamala kuli. Zimatanthauza kuti mulipo mokwanira mu nthawi imeneyo. Mwachitsanzo china, tiyerekeze kuti mukumwa tiyi m'mawa. Nthawi zambiri, timawerenga nyuzipepala tikumwa tiyi, kapena kuyang'ana foni yathu, kapena kuganizira zinthu zina zambiri. Koma kumwa tiyi moganizira bwino kumatanthauza kuti mukusangalala ndi fungo la tiyi, kutentha kwa tiyi, kumva kwa chikho, kumva kwa tiyi akutsikira pakhosi panu - zonsezi, ndipo panthawiyo dziko lanu lonse lili ngati chikho cha tiyi. Ndicho chimene kusamala kuli. Zimatanthauza kuti mulipo mokwanira panthawiyo, maganizo anu sakuyendayenda.

N’chifukwa chiyani kusamala n’kofunika kwambiri kwa ife? Kodi ubwino weniweni ndi wotani?

Ndi miyoyo yotanganidwa iyi, tonse tikuthamanga. Palibe mtendere m'maganizo. Nthawi zonse pamakhala kuganiza pang'ono, kupanikizika pang'ono. Ndicho chifukwa chake chizolowezi ichi chotchedwa (Mindfulness) chimatithandiza. Ubwino womwe mumapeza mukamachita izi (Mindfulness) ndi wambiri. Tiyeni tiwone zomwe zili?

N'zosavuta kuganizira kwambiri ntchito, ndipo chidwi chimawonjezeka.

Mukachita izi, mudzamvetsa:

• Mudzatha kuyang'ana bwino ntchito yomwe mukuchita.
• Zimachepetsa kuchuluka kwa malingaliro osafunikira . Zili ngati kuvala fyuluta.
• Mukaphunzira chinthu chatsopano , mutha kuchimvetsa mwachangu . Ubongo wanu umakhala ngati siponji.
• Mukhoza kusankha kuti mumalize ntchito yomwe munayamba.
• Kupsinjika maganizoNgakhale mu nthawi yamavuto, mutha kukhala chete osadandaula.

Maganizo anu adzasinthanso.

Kuganizira bwino ndi chinsinsi cha chimwemwe chamkati.

• Zimachepetsa chizolowezi chokwiya msanga komanso kukwiya pa zinthu zazing'ono .
• Maganizo amazolowera kugwira ntchito pang'onopang'ono komanso mosamala, popanda kuchita zinthu mwachangu .
• Mumaphunzira kudzidziwa bwino komanso kudziletsa . Mumadzidziwa bwino.
• Mudzakhala osangalala kwambiri ndipo mudzatha kusangalala ndi zinthu zazing'ono m'moyo .

Ubale ndi ena (mikhalidwe ya anthu) umakula

Ndife nyama zokonda kucheza ndi anthu. (Kusamala) kumathandizanso pa izi.

• Mudzatha kumvetsera mosamala zomwe ena akunena . Sikuti kungomvetsera kokha, komanso kumvetseradi.
• Kuleza mtima kumawonjezeka .
• Mudzatha kuyanjana bwino ndi ena mwaubwenzi komanso momvetsetsana . Nkhondo sizidzakhala zambiri.

Kodi kusamala kwambiri kumakhudza bwanji maganizo ndi thupi lathu?

Taganizirani izi, maganizo athu ali ngati nyani amene akuyendayenda. Sakhala pamalo amodzi. Akudumphadumpha. Kusamala ndi kuphunzitsa maganizo oyendayenda . Monga kuchita masewera olimbitsa thupi ndi kumanga thupi lanu, izi ndi zolimbitsa thupi zamaganizo. Kafukufuku wapeza kuti tikamachita izi, machitidwe ena a ubongo muubongo wathu amayamba kusintha . Monga momwe mumapitilira kuyenda m'njira yatsopano, njira imeneyo imakhala yabwino, tikamachita zinthu zosamala, ziwalo za ubongo wathu zomwe zimagwirizanitsidwa ndi chisamaliro ndi bata zimakhala zogwira ntchito kwambiri. Mukamachita zinthu zosamala izi, pang'onopang'ono mumakhala bwino pakusunga maganizo anu pamalo amodzi. Kenako, mukawafunadi - mwachitsanzo, mukamamva kupsinjika maganizo, mukayenera kupereka nkhani, mukayenera kulemba mayeso, kapena mukayenera kuchita ntchito yovuta komanso yovuta - mutha kukhazika mtima pansi maganizo anu ndikuyang'ana kwambiri. Izi zikutanthauza kuti mumachoka mu 'autopilot' mode ndikuyamba kupanga zisankho mwanzeru. Ndi maphunzirowa, luso lanu loyang'ana kwambiri (kusamala) limakula . Izi ndizofunikira kwambiri kwa aliyense. Izi zitha kukhala zothandiza kwambiri makamaka kwa iwo omwe ali ndi matenda monga ADHD (Attention Deficit Hyperactivity Disorder) , kapena kwa ana aang'ono ndi akuluakulu omwe amavutika kuyang'ana kwambiri. Chifukwa izi zimachepetsa nkhawa zosafunikira m'maganizo ndikuwonjezera luso loyang'ana pa chinthu chimodzi.

Mwachidule, mukamachita zinthu moganizira kwambiri, mumakhala bwino polamulira maganizo anu, kuwasunga bata, komanso kuyang'ana kwambiri zomwe mukuchita. Zili ngati 'mphamvu yoposa zonse' ya maganizo!

Chabwino, ndiye tingayambe bwanji kuchita zinthu mosamala? Kodi izi n'zovuta?

Ayi konse! Kungopatula mphindi zochepa patsiku kuti muzichita zinthu zoganizira bwino ndikokwanira. Sizikufunika kukhala nkhani yaikulu. Mutha kuchita izi kulikonse komwe muli, ngakhale mukuchita zinazake. Pali njira zosiyanasiyana zochitira izi. Mwachitsanzo, pali njira zosinkhasinkha , kuchita masewera olimbitsa thupi opumira mosamala , kuyenda mosamala , komanso njira zodyera mosamala . Mukadya, pang'onopang'ono kusangalala ndi mtundu, fungo, ndi kukoma kwa chakudya ndi kusamala. Tiyeni tiyambe ndi njira yosavuta komanso yodziwika bwino, kuchita masewera olimbitsa thupi opumira mosamala. Izi ndi zosavuta kwambiri, ndipo aliyense angathe kuchita.

Kuchita masewera olimbitsa thupi osavuta opumira

Mungachite izi mutakhala pansi momasuka kapena mutagona pansi.

• Gawo 1: Khalani pansi kapena gonani bwino. Ikani dzanja limodzi pamimba panu (m'mimba) ndi dzanja lina pachifuwa panu.

• Gawo 2: Tsekani maso anu ndipo yesani kumasula minofu yonse m'thupi lanu, imodzi ndi imodzi. Kuyambira nsonga za zala zanu mpaka pamwamba pa mutu wanu. Samalani kwambiri minofu ya nkhope yanu, khosi, ndi nsagwada . Titha kukhala ndi kupsinjika kwakukulu m'malo amenewo popanda kuzindikira.

• Gawo 3: Pumirani mozama komanso mofanana kwa mphindi zochepa. Yesani kupuma m'mimba mwanu (m'mimba) , osati pachifuwa pokha. Izi zidzakuthandizani kupuma mozama kwambiri.

• Gawo 4: Yang'anani kwambiri mpweya uliwonse womwe mumatenga. Yang'anani kwambiri mpweya womwe mumatulutsa ... ndi mpweya womwe mumatulutsa. Pamene mukutulutsa mpweya, ganizirani kuti mphamvu m'thupi lanu imatulutsidwa ndi mpweyawo .

• Gawo 5: Onani pamene maganizo anu akuyendayenda . Izi ndi zachilendo, musadandaule nazo. Umu ndi momwe maganizo alili. Nthawi yomweyo, pang'onopang'ono, mwachikondi, bweretsani chidwi chanu ku mpweya wanu. Tangoganizani kuti maganizo osafunikira akukuchokani, limodzi ndi limodzi, ngati mtambo ukuyandama kumwamba. Musawakwiyire kapena kuyesa kuwakankhira kutali. Ingowayang'anani akubwera ndi kupita. Bweretsani chidwi chanu ku mpweya wanu.

Ndi zimenezo! Mukuona momwe zilili zosavuta? Kumbukirani, pali njira zambiri zochitira masewera olimbitsa thupi opumira mwanzeru. Ena amachita izi atakhala pampando, ena atakhala pansi. Mutha kuyesa masewera olimbitsa thupi ochepa opumira mwanzeru ndikupeza omwe akukuthandizani bwino komanso omwe amakupangitsani kukhala omasuka. Mutha kupezanso kusinkhasinkha kotsogozedwa kwa kulingalira mwanzeru pa YouTube. Mukachita izi kwa kanthawi kochepa tsiku lililonse - mwina mphindi 5 mukadzuka m'mawa, kapena mphindi 5 musanagone usiku - mudzawona momwe malingaliro anu amakhalira bata komanso momwe mungayang'anire bwino ntchito yomwe muli nayo. Zidzakhala zovuta pang'ono kusunga malingaliro anu pamalo amodzi poyamba. Koma musataye mtima. Pitirizani.

Ndiye, ndi chinthu chiti chofunikira kwambiri chomwe tiyenera kuphunzira kuchokera m'nkhaniyi?

Mwachidule, kusamala ndi chizolowezi choganizira zinthu zomwe zikuchitika pakali pano. Zili ngati 'batani lobwezeretsa' m'maganizo mwathu. Zingatithandize kuchepetsa nkhawa, kukonza maganizo athu, kulamulira malingaliro athu, kupeza chisangalalo ngakhale m'zinthu zazing'ono m'moyo, ndikulimbitsa ubale wathu ndi ena.

Ichi si chinthu chomwe mungachidziwe bwino usiku wonse. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndi chinthu chomwe muyenera kuchita pang'onopang'ono, tsiku ndi tsiku, ndi kuleza mtima. Koma zotsatira zake zidzakudabwitsani!

Inunso mutha kuyamba kuchita izi lero. Mudzasangalala ndi mtendere ndi bata zomwe izi zimabweretsa m'moyo wanu. Musaope kuyamba, chifukwa iyi ndi mphatso yamtengo wapatali kwambiri yomwe mungadzipatse nokha! Ino ndi nthawi yabwino yoganizira za thanzi lanu la maganizo.

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Kusamala, thanzi la maganizo, kusamalira kupsinjika maganizo, chisamaliro, kusamala, kuchita masewera olimbitsa thupi opumira