Yadda Ake Yin Bimbini Don Buɗe Zuciya

Wadatacce

• Buɗe Tunani Jagorar Zuciya
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Zuciyar ku tsoka ce, kuma kamar kowace, dole ne ku yi aiki da ita don kiyaye ta. (Kuma ta hakan, ba ma nufin bugun zuciya mai haɓaka bugun zuciya, kodayake hakan yana taimakawa.)

Ko kana "koyawa" zuciyarka don soyayyar soyayya, #ƙaunar son kai, ko soyayyar abinci, hanya mafi kyau don jujjuya waɗancan tsokoki masu dumama zuciya shine tare da tunani. (Kuma idan son abinci shine jam ɗin ku, wannan jagorar kan yadda ake cin abinci da hankali shine mabuɗin.)

Ko da yake akwai nau'o'in tunani daban-daban, wannan aikin bude-zuciya yana amfani da tunani mai zurfi, wanda ya shafi mayar da hankali ga jin jiki na numfashi, in ji Lodro Rinzler, marubucin littafin. Ƙaunar Ƙauna: Shawarar Buddhist ga Ƙauyen Zuciya da wanda ya kafa MNDFL, ɗakin karatu a birnin New York. "Komai na dawowa ne, akai -akai, har zuwa yanzu." (Ga dalilin da yasa kowa ke birgima game da tunani.)

Wannan aikin yana da fa'ida ga duk alaƙar da ke cikin rayuwar ku-har ma da waɗanda ke tashi ƙarƙashin radar. Budaddiyar zuciya da bimbini na ƙauna na iya taimaka muku haɓaka rauni, haƙuri, da tausayawa, da kuma yin tasiri ga duk wanda kuka tsallaka tare da shi, in ji Patricia Karpas, wacce ta kafa manhajar Tunanin Studio app. (Duba waɗannan fa'idodin lafiyar 17 na sihiri na tunani.)

Da yawan horar da hankalin ku, da yawan za ku iya nunawa ga duk mutanen da ke cikin rayuwar ku kuma ku kasance cikakke kuma na gaske lokacin da kuke tare da su (ko wannan kwanan wata na farko ne, abincin dare tare da mijinmu na dogon lokaci, ko a wurin aiki tare da cikakken baƙo), in ji Rinzler. "Yana dan kadan kamar ɗaukar zuciya zuwa dakin motsa jiki; kuna gwaji tare da buɗe zuciyarmu ga mutanen da kuke so, mutanen da ba ku sani sosai ba, har ma da mutanen da ba ku da dangantaka."

Kuma yayin da yake da fa'ida ga rayuwar ku ta yau da kullun, irin wannan tunani zai iya taimaka muku shirya wa manyan lokuta, kamar yin taɗi mai wahala ko tsira da faɗa-in ji Karpas. "Tattaunawa mai buɗe zuciya wani lokacin yana nufin kawai yarda da ra'ayin wani kuma ci gaba." (Irin son lokacin da kuke zaune a teburin cin abinci tare da kawunku wanda shine "yuuuge" mai goyon bayan Trump.)

Anan, Rinzler yana jagorantar ku ta hanyar zuzzurfan tunani wanda ba wai kawai yana bincika alakar ku da wanda kuke so ba, har ma da wanda zaku iya samun sabani da shi-shin wannan tsohon ne, dangin ku, ko maigidan da kuke butulci da shi na yau da kullun. (Ana buƙatar wasu jagororin dubawa? Gwada audio ɗin da ke ƙasa don buɗe tunanin Zuciya ta Elisha Goldstein da app Studio Meditation.)

Buɗe Tunani Jagorar Zuciya

1. Shafa numfashi uku. Ta cikin hanci da fita ta baki.

2. Ka tuna hoton mutumin da kake ƙauna ƙwarai. Sanya shi visceral-yi tunani game da yadda suke saba sutura, yadda suke murmushi, da yadda suke yin gashin kansu; duk abubuwan da suka shafi shi ko ita.

3. Tausasa zuciyarka ga wannan mutum kuma ka maimaita buri mai sauƙi: "Da fatan za ku more farin ciki kuma ku kubuta daga wahala." Yayin da kuke maimaita wannan magana, zaku iya tunani, "Mene ne wannan yayi kama da wannan mutumin?" "Me zai faranta masa ko shi yau?" Ci gaba da dawowa kan burin kansa, kuma a ƙarshen mintuna biyar bari hangen nesa ya narke.

4.Ku tuna da hoton wani wanda ba lallai ne ku yi hulɗa da shi ba. Zauna tare da wannan hoton na minti ɗaya, kuna barin tunanin hukunci ya tafi. Sannan fara lissafa abubuwa masu kyau waɗanda wannan mutum yake so. A ƙarshen kowane abu, ƙara kalmomin sihiri guda uku: "kamar ni." Alal misali: "Sam yana so ya yi farin ciki ... kamar ni." ko "Sam yana so ya ji ana so...kamar ni." Da fatan hakan zai haramta wani nau'i na tausayawa wannan mutumin.

5. Sa'an nan, matsa zuwa wasu wuraren da ba su da sauƙiyarda: "Sam yana kwance a wasu lokuta ... kamar ni," ko "Sam ya kasance mai girman kai ... kamar ni," ko "Sam ya kwanta da wanda bai kamata ba ... kamar ni." Wataƙila ba ka yi girman kai tsawon makonni ba ko kuma ka kwana da wanda bai dace ba cikin shekaru. Amma idan kun yi har abada aikata waɗannan abubuwan ko wani abu da ba lallai ne ku yi alfahari da shi ba, ku mallaki wannan gaskiyar na ɗan lokaci. Zauna tare da shi. Bayan 'yan mintoci kaɗan na tunanin hanyoyin da wannan mutumin yake kamar ku, sauke tunani, ɗaga kallon ku zuwa sararin sama, kuma ku kwantar da hankalin ku. Ka huta da duk abin da ji ya fito. (Ana buƙatar fitar da wani fushi? Gwada wannan tunani na NSFW na fushi wanda ya sa ya zama mai kyau don hankalin ku ya kasance babu sifili.)

Idan kawai kuna koyon yadda ake yin bimbini, yana iya ɗaukar ɗan horo don kwantar da hankalin ku kuma ku mai da hankali kan abu ɗaya kawai (saboda, mu faɗi gaskiya, galibi kwakwalwarmu tana buɗe shafuka kusan 10,000). Amma mafi kyawun sashi shine cewa a zahiri ba za ku iya yin kuskuren tunani ba. A cewar Rinzler, kawai kuskuren da za ku iya yi shine "yi wa kanku hukunci mai tsanani. Shi ke nan."

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