Kodi nthawi zina simumavutika ngakhale kuganizira za nthawi yomwe tsiku lanu lakhala? Munadzuka m'mawa, munapita kuntchito, munabwerera kunyumba, munagona, ndipo munagona. Tsiku lonse lapita ngati loboti. Pamene maganizo anu ali kwina, thupi lanu likuchita zina. Nthawi zambiri, timakhala mu 'autopilot' mode. Tikakhala chonchi, timasowa zinthu zambiri m'moyo. Kusamala ndi chizolowezi chokongola komanso chosavuta chomwe chimatithandiza kutuluka mu mkhalidwe umenewo ndikukhala ndi moyo panthawiyo.
Kodi 'Kusamala' mwachidule ndi chiyani?
Mwachidule, kusamala ndi kuchita zinthu moganizira kwambiri zomwe zikuchitika pakali pano. Izi zikutanthauza kuti, kusamala zomwe zikuchitika m'maganizo mwanu (malingaliro anu, momwe mukumvera) ndi zomwe zikuchitika m'thupi mwanu (monga, kumva m'mimba mwanu mukakumbukira kulipira bilu yamagetsi).
Komanso ndikofunika kusamala ndi zomwe zikuchitika mozungulira inu. Mwachitsanzo, kuona duwa latsopano likuphuka paulendo wanu wopita kuntchito tsiku lililonse.
Chofunika kwambiri apa ndi kuvomereza zomwe mukumva, kuona, ndi kumva momwe zilili, popanda kuzitcha kuti "zabwino" kapena "zoipa," popanda kuziweruza. Maganizo anu si abwino kapena oipa. Ndi malingaliro chabe.
Mukayang'ana motere, kusamala ndi chinthu chomwe chimaonedwa. Zili ngati kuyang'ana moyo wanu patali, osachitapo kanthu mokhudzika mtima.
Mbali ina ya izi ndi 'autopilot' yomwe tatchula kale. Izi zikutanthauza kugwira ntchito popanda kudziwa kapena kuganiza kalikonse. Tangoganizani kuti mwatuluka m'galimoto yanu Loweruka m'mawa, mukufuna kupita ku paki, ndipo mwayendetsa galimoto kupita ku ofesi monga mwachizolowezi. Ndicho chimene 'autopilot' imatanthauza.
Kusiyana pakati pa 'Mindfulness' ndi 'Autopilot'
Kuti timvetse bwino mfundo ziwirizi, tiyeni tiwone tebulo ili.
| Zochita | 'Autopilot' (njira yamakina) | 'Kusamala' |
|---|---|---|
| Imwani tiyi. | Amamwa ndi kumwa mosazindikira akamaonera TV kapena kugwiritsa ntchito foni yawo. | Ndimamwa popanda kuchita china chilichonse, ndikusangalala ndi kutentha kwa chikho cha tiyi, fungo la masamba a tiyi, komanso kukoma kwa tiyi. |
| Kudya chakudya | Ngakhale atakhala kuti alibe njala, amadya mpaka mbale yawo itatha chifukwa cha chizolowezi chawo. Sadziwa ngakhale kukoma kwa zomwe akudya. | Timayamba kudya titayang'ana ngati tili ndi njala yeniyeni. Timasangalala ndi kukoma, fungo, ndi kapangidwe ka mkamwa uliwonse, kenako timasiya mimba yathu ikadzaza. |
| Kumvetsera wina | Munthu akamalankhula, akuganiza zoti anene kenako, kapena akuganiza zinthu zina. | Kumvetsera mwatcheru zomwe munthuyo akunena, kuyesera kumvetsetsa mawu ake ndi momwe akumvera. |
Ndingadziwe bwanji ngati ndikuchita izi molondola?
Mungathe kuchita izi nthawi iliyonse, kulikonse. Mugalimoto, pamzere, kuntchito. Choyamba, yesetsani "kugwira ntchito imodzi." Izi zikutanthauza kuchita chinthu chimodzi nthawi imodzi ndikuchiganizira kwambiri. Mungayambe ndi chinthu chosavuta, monga kutsuka mano anu kapena kudya apulo .
Ngati muli ndi mphindi zochepa zokha, yesani izi:
1. Choyamba, imani kaye pang'ono ndipo samalani thupi lanu. Mumaona ndi kumva chiyani? Onaninso zomwe mumanunkhiza, kulawa, ndi kukhudza. Musazitchule ngati zabwino/zoipa. Ingozisiyani.
2. Tsopano onjezerani chidwi chanu. Mukumva chiyani m'thupi lanu? Onani ngakhale zinthu zazing'ono monga kumva kuwawa kapena dzanzi. Perekani chidwi chanu chonse kwa kanthawi. Kuyambira mutu wanu mpaka kumapazi anu.
3. Kenako, samalani kwambiri mpweya wanu. Kodi m'thupi lanu mumamva mpweya wotani kwambiri? M'chifuwa mwanu? M'mimba mwanu? M'mphuno mwanu? Khalani maso pamenepo.
4. Dzifunseni kuti, "Ndikumva bwanji panopa?" Dziwani maganizo anu ndi momwe mukumvera. Khalani nawo kwa kanthawi. Lolani malingaliro amenewo abwere, popanda kuweruza.
5.Maganizo anu akamayendayenda (ndipo zidzachitika mosalephera), musachite mantha. Ndi zachilendo. Palibe chifukwa chodzivutitsa nazo. Mofatsa kwambiri, bweretsani chidwi chanu ku mpweya wanu.
Kodi ubwino wochita 'Mindfulness' ndi wotani?
Kuganizira bwino kumakuthandizani kuzindikira pamene muli pa autopilot. Choncho, m'malo modandaula pambuyo pake, muli ndi mwayi wosintha zomwe mukuchita nthawi yomweyo.
Tangoganizani kuti mumadya paketi ya popcorn usiku uliwonse pamaso pa TV. Ichi ndi chizolowezi chanu. Mukasamala, mutha 'kugwira' chizolowezichi. Panthawiyo, mutha kupanga chisankho china. Mwina mudya karoti m'malo mwa popcorn, kapena siyani kuonera TV ndikupita kokayenda pang'ono.
Mwanjira imeneyi, kusamala kumakuthandizani kukhala ogwirizana ndi zolinga zanu ndi zomwe mukuyembekezera, kuti mupewe kuchita zinthu zomwe simukuziganizira (monga kudya chokoleti chachikulu mukakhala ndi nkhawa ).
Ubwino wa thanzi la maganizo
Kusamala ndi chida chamtengo wapatali kwambiri pa thanzi la maganizo.
- Amachepetsa nkhawa: Mukakhala pakali pano, simungadandaule kwambiri za tsogolo komanso kudandaula ndi zakale.
- Kulamulira Nkhawa: Kuchita zimenezi kumakuthandizani kulola kuti maganizo odetsa nkhawa azibwera ndi kupita, popanda kulimbana nawo.
- Zimathandiza Kuti Munthu Azisangalala: Mukayamba kuyamikira ngakhale zinthu zazing'ono m'moyo, zimakhala zosavuta kukhala wosangalala.
Koma kumbukirani izi: Kusamala, ngakhale kuti ndi chida champhamvu, sikulowa m'malo mwa chithandizo chamankhwala cha matenda aakulu amisala (monga kuvutika maganizo kwakukulu). Ngati muli ndi vuto lotere, ndikofunikira kwambiri kuonana ndi dokotala kuti akupatseni upangiri.
Kusamala pochepetsa thupi ndi kuchita masewera olimbitsa thupi
Mungagwiritsenso ntchito chizolowezichi kuti muchepetse thupi lanu. Timachitcha kuti "Kudya Mosamala" .
- Musanadye, dzifunseni ngati muli ndi njala yeniyeni.
- Mukadya, yang'anani mbale yanu. Sangalalani ndi mtundu wake ndi fungo lake.
- Idyani pang'onopang'ono, mukusangalala ndi kuluma kulikonse, kukoma kwake, ndi kapangidwe kake.
- Mukudya, samalani ngati mimba yanu yadzaza. Siyani kudya mukangomva kukhuta, ngakhale chakudya chikadali m'mbale.
Ndi chimodzimodzi mukamachita masewera olimbitsa thupi. Samalani momwe thupi lanu limamvera mukamachita masewera olimbitsa thupi. Dziwani momwe minofu yanu imamvera, momwe mumapumira, momwe mumatulutsira thukuta. Mukatero kuchita masewera olimbitsa thupi kudzakhala kosangalatsa kwambiri. Kotero mudzakhala ndi chilimbikitso chopitiriza kuchita masewera olimbitsa thupi.
Kodi mukufuna kukhalapo kwambiri pa moyo wanu wa tsiku ndi tsiku? Kenako, ikani maganizo anu pa izi. Imeneyo ndiye sitepe yoyamba.
Uthenga Wopita Nawo Kunyumba
- 'Kusamala' kumatanthauza kuzindikira nthawi yomwe ilipo, popanda kuweruza.
- Chizolowezichi chimakuthandizani kusiya njira ya 'autopilot' ndikupanga zisankho mwanzeru.
- Yambani ndi chinthu chaching'ono, monga kumwa kapu imodzi ya tiyi tsiku lililonse mosamala.
- Chizolowezichi n'chothandiza kwambiri pochepetsa kupsinjika maganizo, kuchepetsa thupi, komanso kuchita masewera olimbitsa thupi.
- Ngati simungathe kuyika maganizo anu pa chinthu chimodzi, musadzivutitse. Zimenezo n'zachibadwa. Bwezerani pang'onopang'ono maganizo anu.
- Ngati mukuvutika maganizo kwambiri kapena muli ndi nkhawa, ndikofunikira kufunafuna upangiri wa dokotala.
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