1. Ndilibe nthawi ndipo sindikudziwa bwanji
Kusinkhasinkha sikutenga nthawi yambiri. Ngakhale kusinkhasinkha kwakanthawi kochepa kumatha kusintha. Mphindi 5 zokha patsiku zitha kubweretsa zotsatira zowoneka bwino, kuphatikiza kuchepetsedwa kwa kupsinjika komanso kuyang'ana bwino, akutero mphunzitsi wosinkhasinkha Sharon Salzberg.
Yambani ndi kupeza nthawi yosinkhasinkha tsiku lililonse. Khalani momasuka pamalo abata, pansi, pa ma cushioni kapena pampando, ndi msana wowongoka, koma osadzipanikiza kapena kudzikakamiza. Gona ngati pakufunika kutero, suyenera kukhala pansi. Tsekani maso anu ndikupuma pang'ono, kumva mpweya ukulowa m'mphuno mwanu, mudzaze chifuwa ndi mimba yanu, ndikumasulidwa. Kenako ganizirani za kupuma kwanu kwachilengedwe. Ngati maganizo anu akuyendayenda, musadandaule. Zindikirani zomwe zidakukopani, kenaka siyani malingaliro kapena malingaliro amenewo ndikubweretsanso kuzindikira kwa mpweya wanu. Ngati muchita izi tsiku lililonse kwa nthawi inayake, pamapeto pake mudzatha kuzindikiranso muzochitika zilizonse.
2. Ndimaopa kukhala ndekha ndi maganizo anga.
Kusinkhasinkha kungakupulumutseni ku malingaliro omwe mukuyesera kuwapewa.
Jack Kornfield, wolemba komanso mphunzitsi, analemba m’buku lake kuti, “Maganizo oipa angatikole m’mbuyo. Komabe, tikhoza kusintha maganizo athu owononga panopa. Kupyolera mu maphunziro oganiza bwino, tikhoza kuzindikira zizolowezi zoipa zomwe tinaphunzira kalekale. Kenako titha kutenga sitepe yotsatira yovuta. Tingaone kuti maganizo oloŵerera ameneŵa amabisa chisoni chathu, kusadzidalira, ndi kusungulumwa kwathu. Pamene tikuphunzira pang'onopang'ono kulolera zochitika zazikuluzikuluzi, tikhoza kuchepetsa kukoka kwawo. Mantha amatha kusintha kukhala kupezeka ndi chisangalalo. Kusokonezeka kungayambitse chidwi. Kusatsimikizika kungakhale njira yodabwitsa. Ndipo kupanda ulemu kungatipangitse kukhala aulemu.”
3. Ndikuchita zolakwika
Palibe njira "yolondola".
Kabat-Zinn analemba mwanzeru m’buku lake kuti: “M’chenicheni, palibe njira yolondola yochitira zinthu. Ndi bwino kukumana mphindi iliyonse ndi maso atsopano. Timayang'ana mozama ndikusiya mphindi yotsatira osagwira. Pali zambiri zoti muwone ndikumvetsetsa panjira. Ndi bwino kulemekeza zimene zinakuchitikirani ndipo musamade nkhawa kwambiri ndi mmene muyenera kumverera, kuziona, kapena kuziganizira. Ngati mumachita chidaliro choterocho poyang’anizana ndi kusatsimikizirika ndi chizoloŵezi champhamvu chofuna kuti ulamuliro wina uwone zimene mwakumana nazo ndi kukudalitsani, mudzapeza kuti chinachake chenicheni, chofunika, china chozama mu chibadwa chathu chikuchitikadi pakali pano.”
4. Malingaliro anga asokonezedwa kwambiri, palibe chomwe chingachitike.
Siyani malingaliro ndi ziyembekezo zonse zomwe munali nazo kale.
Zoyembekeza zimatsogolera ku malingaliro omwe amakhala ngati midadada ndi zododometsa, choncho yesetsani kuti musakhale nazo, anatero wolemba Fadel Zeidan, wothandizira pulofesa wa opaleshoni ya opaleshoni pa UCSD, yemwe amadziwika ndi kafukufuku wake wa kusinkhasinkha: "Musayembekezere chisangalalo. Musayembekeze kuti mudzakhala bwino. Ingonenani, "Ndikhala mphindi 5-20 ndikusinkhasinkha." Pakusinkhasinkha, pamene malingaliro akukwiyitsidwa, kunyong'onyeka, kapena ngakhale chimwemwe, zisiyeni, chifukwa zimakusokonezani pakali pano. Mumakhudzidwa ndi malingaliro amalingaliro amenewo, kaya akhale abwino kapena oyipa. Lingaliro ndikukhalabe osalowerera ndale, zolinga. ”
Ingobwereranso ku kusintha kwa mpweya ndikuzindikira kuti kuzindikira malingaliro anu otanganidwa ndi gawo lazochita.
5. Ndilibe mwambo wokwanira
Pangani kusinkhasinkha kukhala gawo lazochita zanu zatsiku ndi tsiku, monga kusamba kapena kutsuka mano.
Mukapeza nthawi yosinkhasinkha (onani “Ndilibe nthawi”), mukuyenerabe kuthana ndi malingaliro olakwika ndi ziyembekezo zosatsimikizika pakuchita, kudzidalira, komanso, monga ndi masewera olimbitsa thupi, chizolowezi chosiya kusinkhasinkha. Pofuna kuwongolera mwambowu, Dr. Madhav Goyal, yemwe amadziwika ndi pulogalamu yake yosinkhasinkha, akunena kuti ayese kusinkhasinkha ngati kusamba kapena kudya: “Tonse tilibe nthawi yochuluka. Perekani kusinkhasinkha kukhala patsogolo koyenera kuchitidwa tsiku ndi tsiku. Komabe, zochitika za moyo nthawi zina zimasokoneza. Kudumpha kwa mlungu umodzi kapena kupitilira apo, yesetsani kupitiriza kusinkhasinkha nthawi zonse pambuyo pake. Kusinkhasinkha kungakhale kovuta kapena sikungakhale kovuta kwa masiku oyambirira. Monga momwe simumayembekezera kuthamanga makilomita 10 mutapuma nthawi yayitali, musayambe kusinkhasinkha ndi ziyembekezo. "