Yadda ake yin zuzzurfan tunani (a matakai 5 masu sauƙi)

Wadatacce

• 1. Sanya lokaci
• 2. Nemo wurin da babu surutu
• 3. Dauki matsayi mai kyau
• 4. Kula da numfashi
• 5. Mayar da hankali
• Amfanin Neman Lafiya

Nuna tunani wata dabara ce da ke ba mu damar jagorantar da hankali zuwa ga yanayi na nutsuwa da annashuwa ta hanyar hanyoyin da suka haɗa da zama da kuma mai da hankali ga cimma natsuwa da kwanciyar hankali, yana kawo fa'idodi da yawa kamar rage damuwa, damuwa, rashin bacci, ban da taimakawa don inganta mayar da hankali da yawan aiki a aiki ko karatu.

Kodayake ya fi sauƙin aiwatarwa a cikin aji da kuma takamaiman wurare, tare da malami, ana iya yin zuzzurfan tunani a wasu mahalli kamar gida ko aiki, misali. Don koyon yin bimbini shi kaɗai, ya zama dole a yi amfani da dabaru kowace rana tsawon minti 5 zuwa 20, sau 1 ko 2 a rana.

Mataki zuwa mataki don yin zuzzurfan tunani ya ƙunshi:

1. Sanya lokaci

Ya kamata a ware sau 1 ko 2 a rana don kashewa na wani lokaci. Zai iya kasancewa lokacin da ka farka, don baka damar fara ranar da karancin damuwa da maida hankali, a tsakiyar rana, dan hutawa kadan daga ayyukanka, ko lokacin da zaka kwanta, don kwantar da hankalinka kafin ka kwanta .

Tabbas, lokacin mintuna 15 zuwa 20 babban lokaci ne don kawo iyakar fa'idodi na tunani, amma mintuna 5 sun riga sun isa don ba da damar tafiya cikin kanku, cimma natsuwa da mayar da hankali.

Don guje wa damuwa game da lokaci, yana yiwuwa a saita agogon ƙararrawa a wayarku don lokacin da kuke son ci gaba da yin zuzzurfan tunani.

2. Nemo wurin da babu surutu

Ana ba da shawarar raba sarari inda za ku zauna tare da ɗan kwanciyar hankali, kamar falo, lambu, gado mai matasai, kuma yana yiwuwa a kujerar ofishin kanta, ko ma a cikin mota, bayan yin kiliya kafin zuwa aiki, misali.

Abu mai mahimmanci shine zaka iya, zai fi dacewa, ka kasance a cikin wani yanayi mai nutsuwa kuma tare da ƙananan abubuwan jan hankali don sauƙaƙe natsuwa.

3. Dauki matsayi mai kyau

Matsayi mafi kyau don aikin yin zuzzurfan tunani, bisa ga dabarun gabas, shine yanayin wuri, wanda zaka zauna, tare da taka ƙafafunka da ƙafafunka a kan cinyoyinka, a saman gwiwoyinka, kuma tare da kashin baya madaidaiciya. Koyaya, wannan matsayin ba tilas bane, kuma zai yuwu a zauna ko karya a kowane matsayi, gami da kujera ko benci, muddin kuna cikin kwanciyar hankali, tare da madaidaiciyar kashin baya, kafadu masu annashuwa da daidaitaccen wuya.

Hakanan ya kamata ku nemi tallafi don hannayenku, wanda zai iya tsayawa a kan cinyar ku, tare da bayan ɗayan a kan ɗayan, ko tsayawa ɗaya a kan kowane gwiwa, tare da tafin ku a ƙasa ko sama. Bayan haka, ka rufe idanunka ka bar tsokoki su huce.

Matsayin Bimbini

Matsayin Bimbini

4. Kula da numfashi

Yana da mahimmanci a koya bada kulawa ta musamman ga numfashi, ta amfani da huhu gaba ɗaya. Dole ne a yi numfashi mai zurfi, jawo iska ta amfani da ciki da kirji, da kuma jinkirin numfashi mai daɗi.

Sarrafa numfashinku ba mai sauki bane da farko, wanda yake faruwa tare da aiki, amma yana da mahimmanci ya zama mai dadi kuma ba tare da wahala ba, don kar ya zama wani lokaci mara dadi. Aikin motsa jiki da za'a iya yi shine a kirga zuwa 4 akan shaƙar iska, kuma a maimaita wannan lokacin don fitar da numfashi.

5. Mayar da hankali

A cikin tunani na al'ada, ya zama dole a sami mai da hankali don kula da hankali, yawanci mantra, wanda shine kowane sauti, sautuka, kalma ko magana wanda dole ne a maimaita shi sau da yawa don aiwatar da takamaiman iko akan hankali, kuma don taimakawa natsuwa zuwa tunani.

Yakamata wanda ya yi zuzzurfan tunani ya yi magana ko ya yi tunaninsa kuma, zai fi dacewa, idan mantra ce ta addinin Buddha ko asalin Yoga, ya kamata malami ya koyar da ita daidai. "Om" shine sanannen mantra, kuma yana da iko don kawo kwanciyar hankali a yayin tunani.

Koyaya, yana yiwuwa kuma a sami wasu nau'ikan abubuwan mayar da hankali don kulawa, kamar hoto, karin waƙa, jin iska a kan fata, numfashi da kansa, ko ma kan wani kyakkyawan tunani ko burin da kuke son cimmawa. Abu mai mahimmanci shine, saboda wannan, hankali ya natsu kuma ba tare da wasu tunani ba.

Abu ne mai yawa ga tunani iri-iri su taso yayin tunani, kuma a wannan yanayin, mutum bai kamata ya yi faɗa da su ba, amma bari su zo sannan su tafi. Tare da lokaci da aiki, zai zama da sauƙi a mai da hankali sosai kuma a guji tunani.

Amfanin Neman Lafiya

Tare da yin zuzzurfan tunani na yau da kullun, yana yiwuwa a fahimci kyakkyawan iko akan tunani da ci gaba da mai da hankali kan ayyukan, ban da kawo wasu fa'idodi, kamar:

• Taimako don magance baƙin ciki da rage damar dawowa;
• Kula da damuwa da damuwa;
• Rage rashin bacci;
• Inganta hankali da aiki a aiki da karatu;
• Yana taimaka sarrafa hawan jini;
• Controlarin sarrafa glycemia a cikin ciwon sukari;
• Yana taimakawa wajen magance cin abinci da rikicewar rikice-rikice.

Don haka, kodayake dabarar gargajiya ce ta al'adun gabas, tunani yana da cikakken amfani a rayuwar yau da kullun don inganta walwala da ingancin rayuwa. Wani aikin da yake taimaka muku shakatawa shine Yoga, wanda ta hanyar motsa jiki yana haɓaka haɗin tsakanin jiki da tunani kuma yana inganta jin daɗin rayuwa. Sanin fa'idojin Yoga.