Take Oprah da Deepak Kalubalen Tunani na Kwanaki 21!

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Wanene ya ce kuna buƙatar ƙaura zuwa ashram a Indiya don koyon yadda ake yin zuzzurfan tunani? Oprah Winfrey da Deepak Chopra suna ba da hanya mai sauri da sauƙi don ɗaukar wannan tsohuwar aikin wanda yayi alƙawarin inganta alaƙa, lafiyar kwakwalwa da ta jiki, ingancin bacci, da yanayin farawa a yanzu.

Shahararren mai watsa labarai da guru na Sabuwar Shekara sun haɗu don fara ƙalubalen Bimbini na kwanaki 21, cike da imel wanda zai jagorance ku ta hanyar yin tunani na yau da kullun na mintuna 16.5, ci gaba da ƙarfafa ku, ƙarfafa ku don yin rubutu a cikin mujallar kan layi, da taimako kuna ɗaukar wasu darussan rayuwa lokacin da kuka yi rajista don shirin kan layi kyauta.

Mun riga mun san abin da kuke tunani: Ta yaya a cikin ƙasa za ku dakatar da labaran Twitter na tunani da ke gudana a kan ku na mintuna 16.5 a rana? Amsar ita ce ba ku yi ba.

"Abin da mutane da yawa ba su gane ba shine, manufar ba shine kashe hankali ba amma don saurare ko lura kuma kada a haɗa kai da amsa," in ji Roberta Lee, MD, marubucin littafin. Maganin SuperStress kuma mataimakiyar shugabar sashin Magungunan Magunguna a Cibiyar Kiwon Lafiya ta Beth Israel. "Wannan yana ba ku damar yin tunani daga yanayin natsuwa maimakon yin martani daga yanayin faɗa ko tashi."

Kyawun wannan aikin-bayan fa'idodin da aka ambata a sama-shine cewa yana iya taimakawa sosai wajen sanya abubuwa cikin hangen nesa. "Kuna da alaƙa da duniya ta hanya mafi sarrafawa," Dr. Lee yayi bayani. "Kuna iya ganin sassaucin halin da ake ciki, sabanin saurin shiga cikin yanayin rayuwa nan da nan, wanda ke sa mu zama masu haƙuri."

Sauran fa'idodin yin tunani na hankali sun haɗa da haɓaka yawan aiki, kerawa, inganci, kuzari, da girman kai, in ji ta.

Ko kuna shirin bi tare da Oprah da Deepak ko kuna ci gaba da aiki akan aikin ku na sirri, anan akwai hanyoyi uku masu share tunani don taimaka muku samun ɗan zen a cikin ranar ku mai aiki.

1. Zama ɗan adam pedometer: Kuna da matsala zaune har yanzu? Gwada yin bimbini yayin tafiya ko gudu, in ji Michelle Barge, yoga da malamin tunani wanda ke zaune a Birnin New York. "Kirga kowane mataki kuma duba ko za ku iya zuwa 1,000 ba tare da rasa hanya ba," in ji ta. Idan hankalinka ya fara yawo (abu mai kyau!), Babu biggie, kawai fara sake. Mayar da hankali kan lambar yana ba da damar tunani ya tashi da gudana ba tare da wata matsala ba, wanda ke taimaka wa kwakwalwar ku samun nutsuwa cikin nutsuwa.

2. Sanya abincin rana babban abincinku:Heather Hartnett, mai magana da yawun Gidauniyar David Lynch a Manhattan ta ce "Rashin narkewar abinci babban laifi ne idan ya zo ga hankalin mara hankali." Ƙungiyar ba da riba mai shekaru takwas wanda shahararren darektan "Twin Peaks" ya kafa yana koyar da tunani mai zurfi ga kowane nau'i na rayuwa a duniya, ciki har da dalibai masu damuwa, tsofaffi, marasa gida, da fursunoni. "Ku ci babban abincinku da tsakar rana lokacin da narkewar abinci ya fi tasiri," in ji Hartnett. Sabuwar bincike daga Brigham da Asibitin Mata sun tabbatar da hakan: Dieters waɗanda suka ci yawancin adadin kuzari na yau da kullun bayan ƙarfe 3 na yamma. ya ji kasala don ragowar binciken na mako 20.

3. Nemo ni'ima a cikin ayyukan yau da kullun:Tsoron wanke abinci? Juya ƙananan ayyukan gida, masu ban haushi, da ba za a iya gujewa ba zuwa lokaci-lokaci daga ranarku, inda za ku iya shiga cikin kwanciyar hankali da nutsuwa da godiya, in ji Barge. Yayin da kuke wanke kowane tasa, yi la'akari da yadda kuke godiya ga abincin da kuka ci kawai, dangi (ko abokai) da kuka raba abincin tare da, gidan da kuke zaune. Kuna buƙatar taimako a yankin? Haske kyandir na tunani na musamman (mai kwantar da hankali da aka aiko kamar lavender yana da kyau) yayin da kuke tsaftacewa. Tsarin al'ada na ƙanshin da aka saba zai taimaka sanya ku cikin wannan tunani mai daɗi.

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