Kodi munayamba mwadzifunsapo momwe nthawi zina mumagwirira ntchito ngati muli pa `auto PIL ot`? Tangoganizani, mukudzuka Loweruka m'mawa, mukuganiza zopita ku paki, kukwera galimoto yanu, ndipo osadziwa, mukupita ku ofesi ... Zinthu ngati izi zimatichitikira nthawi zonse. Sitigwira ntchito moganizira nthawi imeneyo. Chifukwa chake ndichakuti sitikukhala munthawi yomwe ilipo. Yankho labwino kwambiri pa izi ndi 'Mindfulness'. Mwina mwamvapo mawuwa kangapo, koma amatanthauza chiyani kwenikweni? Tiyeni tikambirane lero.
Kodi Kusamala ndi Chiyani?
Mwachidule, kusamala ndi chizolowezi choganizira zomwe zikuchitika pakali pano, popanda kuweruza. Kumatanthauza kudziwa zomwe zikuchitika m'maganizo mwanu, zomwe mukumva m'thupi lanu, ndi zomwe zikuchitika mozungulira inu.
- Zinthu zomwe zikuchitika m'maganizo ndi m'thupi mwanu: Mwachitsanzo, kumva kupweteka m'mimba mukaganizira za mabilu omwe muyenera kulipira.
- Zinthu zomwe zikuchitika mozungulira inu: Kuona maluwa okongola akutuluka mukupita kuntchito.
Chofunika kwambiri poganizira zinthu izi sikuyenera kuzitcha kuti 'zabwino' kapena 'zoipa'. Maganizo omwe mumamva si abwino kapena oipa, ndi malingaliro chabe. Choncho 'Kusamala' kwenikweni kumatanthauza kuwona. M'malo mochitapo kanthu mokhudzika mtima, ndikofunika kuyang'ana moyo wanu patali pang'ono.
Mbali ina ya izi ndi yakuti tili pa "autopilot." Izi zikutanthauza kuti timachita zinthu mwachizolowezi, osaganizira chilichonse. Umu ndi momwe timakhalira nthawi zambiri.
Ndingadziwe bwanji ngati ndikuchita izi molondola?
Mungathe kuchita izi kulikonse, nthawi iliyonse. Mungathe kuchita izi mgalimoto, mukuyembekezera pamzere, kuntchito, kulikonse. Yesetsani kuchita chinthu chimodzi panthawi. Izi zikutanthauza kuyang'anitsitsa zomwe mukuchita. Zingakhale zosavuta monga kutsuka mano anu kapena kudya apulo.
Umu ndi momwe mungachitire izi mukakhala ndi mphindi zochepa zopumula.
| Masitepe | Zoyenera kuchita |
|---|---|
| 1. Dikirani kaye. | Samalani thupi lanu. Mumaona ndi kumva chiyani? Komanso, yang'anani fungo, kukoma, ndi kukhudza. Musayese kunena kuti ndi labwino kapena loipa. Ingoyang'anirani. |
| 2. Konzani bwino cholinga chanu | Mukumva chiyani m'thupi lanu? Samalani ndi zinthu zazing'ono monga kumva kuwawa kapena dzanzi. Kuyambira mutu wanu mpaka zala zanu, perekani chidwi chanu chonse kwa kanthawi. |
| 3. Yang'anani kwambiri mpweya wanu | Kodi m'thupi mwanu mumamva mpweya wotani kwambiri? Pamphuno panu? Pachifuwa panu? M'mimba mwanu? Ikani chidwi chanu pamenepo. |
| 4. "Ndili bwanji panopa?" | Dzifunseni funso ili. Dziwani maganizo anu ndi momwe mukumvera. Popanda kuweruza, ingowasiyani. |
| 5. Maganizo akamayendayenda... | Ndi zachilendo kuti maganizo anu aziyendayenda. Zimachitika kwa aliyense. Musamadzidandaule nazo. Mukangoona kuti maganizo anu akuyendayenda, pang'onopang'ono bweretsani chidwi chanu ku kupuma kwanu. |
N’chifukwa Chiyani Tiyenera Kuphunzira Kusinkhasinkha?
Mukachita zinthu moganizira bwino, mutha kuzindikira nthawi yomwe mukuchita zinthu modzidzimutsa. Kenako, m'malo modandaula pambuyo pake, mumakhala ndi mwayi wosintha zomwe mukuchita nthawi yomweyo.
Tangoganizirani, mumadya thumba la tchipisi usiku uliwonse pamaso pa TV. Chakhala chizolowezi. Mukachita 'kusamala', mutha kusiya chizolowezi ichi cha 'autopilot'. Musanadye thumba la tchipisi, mumatenga kanthawi kuti muganize kuti, "Kodi ndikufunadi izi?" Mwina mumadya karoti m'malo mwa tchipisi, kapena mumasiya kuonera TV ndikupita kokayenda.
Mwanjira imeneyi, mutha kusiya zochita zanu zachizolowezi komanso zosaganiza bwino ndikukwaniritsa zolinga zanu.'Kusamala' kumakuthandizani kugwira ntchito m'njira yoyenera inu.
Kusamala kumathandiza pa thanzi la maganizo
Maganizo athu nthawi zonse amakhala akuthamanga, kudandaula ndi zinthu zomwe zinachitika kale kapena kuopa zinthu zomwe zidzachitike mtsogolo. Ichi ndichifukwa chake nthawi zambiri timakumana ndi zinthu monga kupsinjika maganizo ndi nkhawa .
Kuganizira bwino kumatifikitsa ku nthawi ino, mpaka pano. Kumamasula maganizo ku chisoni cha zakale ndi mantha osafunikira okhudza tsogolo. Zili ngati kupuma pang'ono kwa maganizo omwe nthawi zonse amakhala akuthamanga komanso otopa.
Mukapanga chizolowezichi kukhala gawo la moyo wanu, katundu womwe uli m'maganizo mwanu udzachepa kwambiri, ndipo mudzayamba kumva mtendere wamumtima. Ngati muli ndi matenda amisala, kuchita 'Mindfulness' kungakuthandizeni kupeza zotsatira zabwino mukamalandira chithandizo. Lankhulani ndi dokotala wanu za vutoli kuti mudziwe zambiri.
Kodi mungagwiritse ntchito bwanji izi kuti muchepetse thupi?
Inde, chizolowezichi chingakuthandizeninso kuchepetsa thupi lanu. Pankhani yodya, nthawi zambiri timachita `autopilot`. Mukachita `Mindfulness`, mutha kusintha ubale wanu ndi chakudya kukhala wathanzi.
- Musanadye, dzifunseni kuti, "Kodi ndili ndi njala yeniyeni?" Mwina simuli ndi njala yeniyeni, koma mukumadzimva kuti ndinu nokha, mulibe chimwemwe, kapena muli ndi nkhawa.
- Mukadya, idyani pang'onopang'ono, mukusangalala ndi kuluma kulikonse. Samalani fungo , mtundu, kukoma, ndi kapangidwe ka chakudya.
- Mukamadya, yang'anani mimba yanu ngati yakhuta. Siyani kudya mukangomva "kukhuta." Musamamve ngati muyenera kutaya chakudya chanu chonse. Nthawi zambiri, timadya mopitirira muyeso chifukwa cha chizolowezichi.
Kodi kusamala kungathandize bwanji pakuchita masewera olimbitsa thupi?
Kodi mukuganiza kuti "kuchita masewera olimbitsa thupi n'kotopetsa"? Kusamala kungapangitse kuchita masewera olimbitsa thupi kukhala kosangalatsa kwambiri. Mukatero mudzakhala ndi chidwi chochita masewera olimbitsa thupi.
Umu ndi momwe mungakhalire osamala mukamachita masewera olimbitsa thupi:
- Mvetserani thupi lanu: Samalani momwe thupi lanu limamvera mukamachita masewera olimbitsa thupi. Kodi minofu yanu ndi yolimba? Kodi simukumva bwino? Kapena mukumva bwino?
- Sangalalani ndi ntchitoyi: Onani ngati thupi lanu likumva bwino komanso kumasuka chifukwa cha masewera olimbitsa thupi omwe mukuchita.
- Samalani: Ngati mukuchita masewera olimbitsa thupi kuti mugwire ntchito ndi gawo linalake la thupi (monga masewera olimbitsa thupi a m'mimba), samalani momwe gawolo limamvekera.
- Yang'anani maganizo anu:Ndi malingaliro otani omwe amakubwererani mumtima mwanu mukamachita masewera olimbitsa thupi? Kodi ndi olimbikitsa, kapena ndi maganizo monga akuti, "Sindingathe kuchita izi"?
Mukasamalira thupi lanu mwanjira imeneyi, mudzamva kukhala otanganidwa kwambiri tsiku lonse. Mudzayambanso kuyamikira ndi kukonda thupi lanu.
Uthenga Wopita Nawo Kunyumba
- 'Kusamala' kumatanthauza kudziwa zomwe zikuchitika pakali pano, popanda kuweruza kulikonse.
- Chizolowezichi chidzakuthandizani kusiya zizolowezi zogwira ntchito pa 'autopilot'.
- Iyi ndi njira yabwino yochepetsera nkhawa ndi nkhawa chifukwa imayang'ana kwambiri pa nthawi yomwe ilipo.
- Mwa kukhala osamala mukamadya komanso mukamachita masewera olimbitsa thupi, mungathandizenso thanzi lanu.
- Izi si zomwe mungachite usiku wonse. Yambani ndi mphindi zochepa patsiku ndikugwira ntchito. Uwu ndi luso lomwe limakula ndi kuchita masewera olimbitsa thupi.
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