Kupuma, Kulankhula, ndi Kuchita: Micro-Mindfulness Yowongozedwa ndi Mawu
Ndinalikumbukira nthawi ina kuti mindfulness idafuna mphindi ziwiri zosalowera patsogolo pamwamba pa mpando. Moyo wa zokhudzidwa sudzawapatse ufulu woperereza chinthu ichi nthawi zambiri - ma alert a kalendala amakula, mizere ya ma imeyilo imagulitsa, ndipo bongo wanga ukukwera mwachangu kupita ku nthawi yotsatira kuchokera mu ntchito yomwe ikupanga kale. Nthawi ikupita, ndazindikira chowonadi chophweka: mindfulness ingayikidwe m'madera ang'onoang'ono. Kuyiyamika kwa masekondi atatu ya mpweya ndi/chifukwa chophunzitsa kwa ine ndi mawu okhulupirira wokhawo kungakonzekeretsa dongosolo langa popanda kuvulaza tsiku.
Nkhani iyi imafufuza sayansi yakutsogolo ya micro-mindfulness, ikuyamikira chifukwa chomwe kukankhira nokha kupita ku tsopano kumagwira ntchito, ndi momwe mungayesere ndi malo ang'onoang'ono kudzera mu mpweya wanu, ntchito zanu ndi mawu anu okha.
Mphamvu ya Micro-Mindfulness
Kafukufuku akunena kuti ngakhale nthawi zochepa za mindfulness zimachepetsa nkhawa, zimapatsa chidwi, kukhwimitsa yankhani, ndi kuthandiza kukhazikitsa kugwirizana. Koleji ina adapeza kuti ogwira ntchito omwe anakhala potsa mphindi ziwiri zotsalira za kuyima mayendedwe a masekondi khumi adamvetsetsa kukhala otulutsa mtima kuposa okhawo omwe adalankhula mwachangu. Mayeso ina anasonyeza kuti kukhala ndi mphindi zitatu yokhalira musanasintha ntchitoyi kunachepetsa zokha maganizo.
Poganizira mindfulness kukhala micro m'malo mwa marathon, timasinthe momwe timawona zinthu koma namukhu. Kuyima kungachitike pakati pa imelo, pakati pa kumwa khofi, kapena pamene mtsiko wa dzungulu ukundikire. Zinthu zabwino za micro-mindfulness zili:
- Kupuma kwa pansi: Inhale m'mphindi ziwiri, exhales m'mphindi ziwiri.
- Kupezeka kwa mawu a ndale: Sonyezani mawu atatu okumbukira zomwe mukumvetsera.
- Kusamalitsa thupi: Kunikira manja, landanani mu mphwanya.
Chifukwa ntchitozi sizifunilidwa chisomo kapena mwambo wapadera, ndizoyenera kwa nthawi zovuta.
Chifukwa Choti Kugawa Mawu Kulimbikitsa Kuchita M'msizimu
Kuziyankhula nokha sikukulandiridwa mwachinsinsi kuyamba, koma kulingalira kwa maganizo ukuoneka ngati self-regulatory speech - njira yodziwikiridwa bwino ya kukhazikitsa. Mukalankhula cholinga chanu (Ndili pano, ndili ndi kuthamanga
), maluwa ndi mawu a machira amagwirizana, kulimbikitsa kulumikizana kwa muukazi wadziko lake. Zopempha zitali zikupezeka ndi mawu:
- Kuwala: Kutanthauzira lingaliro lina kukhala mawu odziko awiri kumapangitsa kukhala kofotokozera.
- Kulowera pake: Kumvetsa nokha kukhudza kwambiri kuposa kulankhula mu ndale.
- Kugwirizana: Ntchito yosavuta ya kupanga mawu imutsukanso chidwi cha kutsuka mtima.
Mmanyanda ambiri ntchito tafuna kulankhula mawu mu mpweya wathu (keys, wallet, phone
) popanda kudziwa kuti tikuchita micro-mindfulness.
Mapangidwe a Micro-Mindfulness Zobinso
Patsani kusamalira zai-zochita zingapo:
- Sankhani chiphunzitso cha chinthu - chachidwi, chaenfye, chinyengo. Mwachitsanzo: “Puma momwemo”, “Pausa ndi kulongosola.”
- Zowonjezera chinthu cha micro - masekondi awiri a chizonse, kuwona maganizo, kapena kuchotsa kachikamu.
- Wona pa m'zochita zilidi - perezani mawu iliyonse aliyense mukatsegula maimelo kapena mukuyenda msonkhano.
- Yesa zolimbika - lembani chidziwitso mwachidule polankhula pazinthu zovuta za tsopano.
- Chindapanga - sinthani mawu kapena njira zoyenera mu kuphatikizapo zomwe zikumulidwa ndi zothandiza.
Zovuta Zokhazikitsa Madera Zachikondi
- Yambani pang'ono: Masekondi atatu amatheka; kulimbikira kumapatsa mphamvu kuposa kuwonekera.
- Gwiritsani ntchito zolinga zolemba: Chizindikiro chachikasu chokhacho ndi kudzigwira zimapangitsa kugwira ntchito.
- Funa anzanu: Gawani chibwenzi ndi wokondedwa kapena ntchito kuti muvomere.
- Zikumbukira mwachikondi: Mawu oyenera otani amawonetsa kukoma kwa chinthu.
- Onani zolemba zochepa: Nyumba yotsalira mu buku lanu imathandiza kukhudza kukula kosagwanira.
Zida Zina Zothandizira Kudziwa Mawu Kuti Mukhale M'tantchito
Patsani micro-mindfulness kukhala wabwino, mwina mudzaona ena mwa nthawi zomwe kulankhula mwauzeni kophweka kuposa kulembo - makamaka pazinthu zochepa komanso zolembedwa. Zida zotha mawu monga nxt zingakuthandizeni kukonza maganizo mwachangu komanso kukonza thupi wanu kukhala m'tsogolo.
Kuyamba Zonse Pamodzi
Micro-mindfulness ikhale yokwanira mupasikiza masekonda. Pogwirana ndi mpweya, masiku zosavuta komanso zodzunguliranso, mungathe kuyambitsa nokha mu tsopano pakati pa chisanu champhamvu cha tsiku. Yambani ndi chophweka cha pa mphindi m'modzi lero; chitsimikizire kuti moyo wa mindfulness sudzakhala wopeka kukhudzidwa pa mpando wokongola, koma ku malo pakati pa zinyalala za mpweya wanu wotsatira.