A cikin duniyarmu da ke daɗaɗa haɗin kai wanda ke haɓaka haɓaka aiki, haɓaka aiki da fasahar zama multitasking, zuzzurfan tunani yana bayyana ga yawancin mu a matsayin mafita ga wannan rashin natsuwa na dindindin wanda ke gajiyarwa. Idan har yanzu wannan aikin ba a san ku ba, muna ba ku shawarar ku bi matakanku na farko a cikin fasahar tunani.

Mu sau da yawa muna tunanin cewa yin zuzzurfan tunani shine yin kome ba tare da tunanin komai ba. Duk da haka tunani al'ada ce, wani abu da muke yi, wanda muke dandana. Maimakon haka neyanayin wayewa, hanyar zama a duniya cewa yana da wuya a ayyana kamar yadda akwai nau'ikan tunani da yawa.

Ga marubucin, likita a cikin kwayoyin halittar salula da kuma malamin addinin Buddah Matthieu Ricard, yin zuzzurfan tunani "da gaske yana ba ku damar koyon sanin kanku da kyau kuma ku haɓaka kyakkyawar hanyar zama, mai da hankali kan farin ciki da jin daɗi". Yin zuzzurfan tunani kuma shine "don guje wa zama bawa ga ambaliyar tunani mara kyau da ke mamaye hankali".

Yin zuzzurfan tunani ba game da bin tunaninmu da share shi ba ne, amma a maimakon haka Karɓi waɗannan tunane-tunane da kyautatawa kada ku yi riko da su.

Akwai su da yawa dabarun tunani : Vipassana tunani, zuzzurfan tunani, tsaka-tsakin chakra, tunani na zazen…

Wanda muke yi da yawa a Yamma, musamman ta likitocin tabin hankali, kamar shahararren Christophe André, shine. hankali tunani. Kawai kasancewa a can, a halin yanzu, ba tare da hukunci ba da maraba da duk tunani, ji da motsin zuciyar da ke zuwa. Yana ba ku damar kasancewa cikin cikakkiyar sanin kanku da sauran mutane, a kowane lokaci na rayuwar ku.

Yin zuzzurfan tunani shine ku kusanci duniya, na muhallinmu, don fahimta da son shi; da kuma hanyar noma nutsuwa da jin daɗi.

Yin zuzzurfan tunani kuma Tsaya, "Don daina yin, don tayar da hankali, a tayar da hankali, don kauce wa duniya"¹, don ƙarin fahimtarsa, buɗe idanunku sosai kamar yadda ba mu taɓa yi ba.

The fa'idojin tunani akan lafiya da walwala an nuna su ta hanyar binciken kimiyya wanda ya gano musamman:

• Wani gagarumin raguwa a ciki alamun damuwa^2,3 ;
• Increaseara cikin da jin daɗin rai⁴ ;
• A babba raguwa a danniya⁵ ;
• Rage yawan adadin migraines⁶ ;
• Rage bayyanar cututtuka masu alaƙa daƙonawa⁷
• Kuma da yawa

Kamar yadda muka gani, akwai dabaru da yawa na yin zuzzurfan tunani kuma wanda aka fi amfani da shi shi ne yin zuzzurfan tunani. hankali.

Don yin zuzzurfan tunani, fara da nemo wurin da kake jin dadi. Kawar da hankali kuma a zauna cikin kwanciyar hankali.

A cikin al'adar Buddha, yawanci muna yin zuzzurfan tunani a cikin matsayi na magarya (gwiwoyi a ƙasa, ƙafar hagu ta kwanta akan cinyar dama kuma akasin haka). Idan wannan matsayi bai ji daɗi ba, zaku iya zaɓar zaɓin rabin magarya (kafa daya ta kwanta akan dan marakin daya) ko zauna kawai Tsayar da bayanka madaidaiciya, ƙwanƙwasa kaɗan a ciki kuma an sassauta kafadu.

Sa'an nan kuma, mayar da hankali kan numfashi. Kuna iya ƙididdige iskar ku da fitar da ku a hankali don ku mai da hankali.

Lokacin da hankalinka ya fara tashi. dawo numfashinki da alheri, ba tare da hukunci ba. Kada ku kalli yadda tunanin ku da tunanin ku kamar masu kutse ne kuma kada ku yi ƙoƙarin sarrafa su. Komawa numfashinka kawai, sannan ka maida hankali kan naka majiyai, abin da ke faruwa a jikinka da kewayen ku, surutun da kuke ji (ko shiru), warin da kuke ji ...

Koyon yin bimbini yana ɗaukar lokaci. Fara da yin bimbini mintuna kadan a rana kuma ƙara tsawon lokacin da kuke tafiya.

Hakanan zaka iya taimakawa kanka shiryarwa ta hanyoyi. Za ku samu videos na YouTube, kwasfan fayiloli da kuma aikace-aikace sadaukar da wayoyin hannu. A cikin garuruwa da yawa kuma akwai horarwa, kwasa-kwasai da karatuttuka don koyon yin zuzzurfan tunani.