Afotusɛm ntiantia
- Notice your feet before your thoughts.
- Just visit each part, don't fix it.
- Wandered off? Gently return where you left.
Yɛn mu dodow no ara tena yɛn ankasa yɛn ani akyi nsateakwaa kakra. Yedwen, yɛyɛ nhyehyɛe, yɛhaw yɛn ho, yɛsan yɛ, na nipadua di akyi wɔ ase te sɛ nneɛma a yɛn werɛ afi sɛ yɛsoa. Yenhu abogyee a ɛyɛ den kosi sɛ ɛyɛ yaw. Yɛnte home a wɔakura mu nka kosi sɛ yɛyi no awiei.
Nipadua hwehwɛmu yɛ ɔkwan a wode san kɔ saa nipadua no mu. Wode w'adwene fa wo ho mu brɛoo, fi w'anan ase kosi wo ti so (anaa ɔkwan foforo no, ɛnsɛ hwee), gyina ɔfa biara so hwɛ nea ɛwɔ hɔ ankasa. Ahuhuru. Nhyɛso. Ɛkekaw. Hwee koraa. Wonhwehwɛ sɛ wobɛma saa afaafa no agow anaa wobɛsiesie no. Wode rekɔsra no kɛkɛ.
Ɛno te sɛ nea ɛyɛ mmerɛw dodo a ɛrenyɛ biribiara. Ɛyɛ adwinnade a etwa to wɔ nnɛyi adwenem mu, a wɔkyerɛ sɛ ne fapem wɔ adapɛn awotwe Adwene-Gyinaeso-Adwennwene-Tew nhyehyɛe a Jon Kabat-Zinn yɛɛ wɔ 1970 awiei mu no mu, na ɛda so yɛ baabi a akyerɛkyerɛfo pii fi ase ma afiasefo. Nea enti a ɛda so wɔ hɔ no yɛ adwene pa.
Adɛn nti na w'adwene kɔ wo nansoaa so
Adwene a etu mmirika yɛ tare. Bɔ mmɔden sɛ wode wo nsusuwii bɛkɔ komm so a wo taa dwen kɛse mmom. Nipadua no ma w'adwene baabi a ɛyɛ pefee a ɛsi mmom, na nkate a ɛwɔ wo nan benkum no mu yɛ nokware, ɛnyɛ akyinnyegye, na ɛrekɔ so seesei wɔ ɔkwan a nnɛra ntɔkwaw no nte saa so.
Biribi foforo si bere a wobrɛ wo ho ase ara kɛse ma wote nka. Wofi ase sɔ adwennwene fa a ɛfa nipadua bere a ɛda so sua. Mmati a ayɛ den. Home a ɛyɛ kakraa a ɛwɔ bo soro. Nhyɛso pii tena nipadua mu a ɛnka ne ho da, na wuntumi nyi nea wonhui no. Mayo Clinic kyerɛkyerɛ nipadua hwehwɛmu pefee sɛ ɔkwan a wode tew saa nhyɛso a aboaboa ano no so na wode ahotɔ aba, ɔfa a, denam ntini nhyehyɛe a ɛma ɛyɛ komm ne nipadua adwennwene nhormone, cortisol a ɛbrɛ ase so.
Nhwehwɛmu kakraa bi wɔ akyi nso, ɛnyɛ sɛ nsɛnkyerɛnnetumi na mmom sɛ ade a ɛyɛ adwuma ankasa. Wɔ ahwehwɛ bi a wɔyɛɛ wɔ ayaresabea mu no, nipadua hwehwɛmu tiawa simma du a wɔde maa nnipa a wɔne yaw a ɛkɔ so te no tew wɔn yaw ho ɔhaw kɛse sɛ wɔde toto kuw a wɔde toto ho ho. Asɛm a ɛyɛ nwonwa: mfaso no daa adi pefee ara bere a wɔyɛɛ wɔ ayaresabea a wɔde boa wɔn mu sen bere a wɔyɛɛ wɔn nko ara wɔ fie. Eyi yɛ asɛm komm a ɛkyerɛ sɛ ɛsɛ sɛ wonya akwankyerɛ kakra bere a wofi ase no.
Sɛnea woyɛ baako
Ma wo ho bere a ɛwɔ simma anum ne aduonu ntam. Afiasefo taa yɛ no yiye bere a wɔda hɔ, ɛwɔ mu sɛ akongua nso yɛ adwuma, na nnipa bi pɛ sɛ wɔtena ase efisɛ sɛ woda hɔ a ɛbetumi de wo akɔ nna mu tee.
- Bɔ wo ho. Da wo akyi a wo nan ntwa mu na wo nsa wɔ wo nkyɛn akyiri kakra, wo nsayam kyerɛ soro. Ma ade a ɛhyɛ w'ase no nsoa wo mu duru nyinaa. Kata w'ani, anaa ma w'ani so nyɛ brɛoo na ɛnnyina ade biara so.
- Home brɛoo kakraa bi na woadu. Fa wo hwene home kɔ mu, fa w'ano home fi, na ma home a wuyi fi biara nware kakra nsen home a wode kɔ mu no. Worema wo ho atenka sɛ baabi foforo nni hɔ a ɛsɛ sɛ wokɔ wɔ simma kakraa a edi hɔ yi mu.
- Fi ase wɔ w'anan ho. Fa w'adwene brɛ ase kɔ wo nansoaa, nan no ase, ne nantin so. Dɛn na ɛwɔ hɔ ankasa? Ebia ahuhuru, ebia fam no nhyɛso, ebia ɛkeka kakraa bi, ebia hwee a wubetumi abɔ din. Eyinom nyinaa yɛ mmuae pa. "Hwee" yɛ ade pa a wubehu.
- Foro kɔ soro brɛoo. Tu kwan fi w'anan kɔ wo nansoaa mu, wo mmati ne wo nan ase, wo kotodwe, wo srɛ. Yɛ home baako anaa abien wɔ gyinabea biara so. Ntɛmpɛ biara nni hɔ, na sɔhwɛ biara nni hɔ wɔ awiei.
- Kɔ so fa nipadua no nyinaa mu. Asan ne akyiri ase. Yafunu, a ɛtaa gow bere a wuhu sɛ na woakura mu. Bo, nsa, abasa, mmati, kɔn. Wo abogyee, a ɛsoa nea ɛboro ne kyɛfa so. W'ani, wo moma, wo ti soro.
- Wie no a wobɛte ne nyinaa nka prɛko. Home kakraa bi a wo nipadua nyinaa da hɔ, a wɔakura mu abom, ansa na wobue w'ani brɛoo.
Ɛno ne adwennwene no nyinaa. Kaalifɔnia Suapɔn, Berkeley Greater Good in Action no susuw sɛ ade a ɛyɛ tiawa te sɛ simma anum nna kakraa bi wɔ adapɛn mu no dɔɔso sɛ wode befi ase ahu mfaso, na sɛ nnipa a wokura mu no taa nya mu pii bere a ɛrekɔ so. Tiawa ne daa di nkonim sen tenten ne nea ɛnyɛ daa.
Bere a w'adwene tu kwan (ɛbɛyɛ saa)
Eyi ne ɔfa a nnipa nte ase yiye, na ɔfa a ɛho hia sen biara. W'adwene betu kwan. Wobɛyɛ wo kotodwe benkum so na mpofirim na wuduru daa mmiɛnsa a aka wɔ daakye, woreyɛ email. Eyi nyɛ huammɔdi. Eyi ne adwennwene no.
Nimdeɛ no nyinaa wɔ nea woyɛ akyiri yi: wuhu sɛ woatu kwan, na wode w'adwene san ba baabi a wugyaa no brɛoo. Ɛno pɛ. Wobɛyɛ eyi mpɛn du wɔ simma anum mu, ebia aduonum. San biara yɛ rep, sɛnea curl baako yɛ rep wɔ adwumayɛbea. Adwene a etu kwan na ɛsan ba no reyɛ nea ɛsɛ sɛ ɛyɛ pɛpɛɛpɛ.
Enti gyae adwene a ɛse sɛ nipadua hwehwɛmu bɛma wo ho ahyira wo na wo mu ahywɛ. Nna bi ɛyɛ ahomegye. Nna bi wuhu nyam na w'aboro na wo nan da. Botae no nyɛ atenka pɔtee bi da. Botae no ne sɛ wobɛsua sɛ wuhu nneɛma na woafi ase bio, na ɛno gyina hɔ sɛ́ adwumayɛ no yɛ wo de anaa ɛnyɛ wo de.
Kɔkɔbɔ nokware kakraa bi
Nipadua hwehwɛmu yɛ brɛoo, nanso ɛnfata obiara wɔ bere biara mu.
Sɛ woafa ɔhaw a ɛyɛ ahodwiriw mu a, sɛ wode w'adwene nyinaa dane ho hwɛ nipadua no mu a, ɛtɔ da a ɛkanyan nneɛma pii sen sɛnea ɛma ɛyɛ komm, titiriw mfiase. Sɛ ɛba saa a, worenyɛ no bɔne na hwee nni wo mu a ahyew. Wubetumi ama w'ani so atu, atew adwennwene no so, ade w'adwene asi wo nipadua afaafa a ɛyɛ pɛ na ɛyɛ ahobammɔ so, anaa woagyae no koraa de adwinnade a ɛde w'adwene kyerɛ abɔnten asi anan mu. Ahodwiriw-ho-nimdeɛ adwene ho ɔbenfo betumi aboa wo ma woahu ɔkwan bi a ɛyɛ wo de.
Ɛfata nso sɛ wobɛka nea nipadua hwehwɛmu yɛ ne nea ɛnyɛ. Ɛyɛ da biara adwennwene a ɛma wo gyina pintinn ne ɔkwan pa a wode kɔ adwene gyinaeso mu. Ɛnyɛ ayaresa ma yare bi a ɛwɔ ne nko ara. Sɛ adwene a ɛba fam, dadwen, anaa yaw de ne ho hyɛ wo nna, w'adwuma, anaa w'abusuabɔ mu bere biara a, mesrɛ wo fa ɔyaresafo anaa adwene ho akwankyerɛ ɔbenfo ka ho. Mmoa a wobɛkɔ ho no nyɛ sɛnkyerɛnne sɛ adwennwene no anyɛ wo yiye. Ɛyɛ sɛnea woma wo ho nea ɛboro nea ɔkwan baako betumi ama wo no so.
Ade a ɛyɛ fɛ ne sɛnea eyi bisa wo kakraa bi. App biara nni hɔ, akongua bi nni hɔ, nimdeɛ titiriw biara nni hɔ, anigye pa biara nhia. Simma kakraa bi, adwene kakraa bi, ne nipadua a ɛtwɛn wo bere no nyinaa sɛ wobɛsan aba ne nkyɛn pɛ.
Nea wonyaa nsɛm no fii
- Mayo Clinic, Mindfulness exercises
- Greater Good in Action, UC Berkeley, Body Scan Meditation
- PubMed, Immediate effects of a brief mindfulness-based body scan on patients with chronic pain