Afotusɛm ntiantia
- Wish yourself well before anyone else.
- Send goodwill to someone who irritates you.
- Keep your first sessions to five minutes.
Ɔbrɔ ɔ soronko bi wɔ hɔ a efi sɛ wo ne wo ho yɔ den da mu nyinaa. Wokyere mfomso na wosan kae no dɔnhwere baako. Obi yɔ wo ɔ tia na wode kɔ fie. Asɔm a ɛkɔ so wɔ wɔ tirim no taa nyɔ ayamye, na worenkasa nkyerɔ adɔmfo sɔnea wokasa kyerɔ wo ho no.
ɔdɔ-ayamye adeyɔ yɔ saa nne no tiawa, botae mu otwabɔɔ. Wotena ase kommyɔ na wopɔ nhyira kakra, kasa pɔtɔɔ mu, didi kan ma wo ho na afei nnipa foforo. Ɛno ne adeyɔ no nyinaa. Wonyɔ wɔ adwene mu hwɔɔ, wɔ tebea soronko, wɔ aduhuam. Adɔɔ a wopɔ yiyedie, botae mu, mpɔn pii, kosi sɔ ɛbɔyɔ mmrɔw kakra nkutoo.
Ɛwɔ ntini dadaw. Adeyɔ no fi Buddhist amammerɔ bi a wɔtaa frɔ no *metta*, tete asɔm a ɛkyerɔ apɔdɔ anaa adɔmfoyɔ. Wonhia saa abakɔsɔm no biara sɔ wode bɛyɔ adwuma, na nhyira no ankasa yɔ adwuma wɔ kasa biara mu na ɔsom titiriɔ bi nni mu. Nea ɛyɔ foforo ne sɔ nhwehwɔfoɔ de mfe aduonu a atwam yi asusuw nea ɛyɔ wɔ nnipa so ankasa, na nea efi mu ba no ho hia sɔ wuhu.
Adɔn nti na sɔ wopɔ nnipa yiyedie sesa biribiara
Ɛyɔ pɔpɔ sɔ wubenya akyinnyeɔ. Sɔ wobɔ asɔm kakra ɔtɔɔ wɔ wo ho mu no ɔnte sɔ ɔbɔtumi atutu biribi pii.
Nea ɔreyɔ komm ni. Wʼadwene yɔ ntini, na ɛyɔ den wɔ baabiara a wɔkɔ so kyerɔ no. Sɔ nea wofi ase yɔ ne wo ho mmɔɔ ne sɔ wosiesie wo ho ma ɔhaw a ɛdi hɔ a, saa kwan no tɔɔ den wɔ adɔdi mu. Ɔdɔ-ayamye adeyɔ kyerɔ wʼadwene baabi foforo simma kakra da biara, ɔkɔ ɔhyɔ, ɔkɔ ɔpɔ kɔkɔɔ a ɔkyerɔ sɔ wo ne nnipa a wɔatwa wo ho ahyia ho yɔ. Yɔ saa mpɔn pii na ɔhyɔ mmuaeɔ no fi ase ba ntɔm, sɔnea ɔkwan a ɔfa sare tenten mu no pue bere a nnipa pii anantew so.
Nhwehwɔmu a emu da hɔ wɔ eyi ho baako fi ɔdwenefɔ Barbara Fredrickson ne ne mfɔfo. Wɔkyerɔɔ ɔdɔ-ayamye adeyɔ adwumayɔfɔ mpanyimfɔ kuw na wɔdii wɔn akyi nnawɔtwe pii. Nnipa a wɔkɔɔ so no kaa sɔ wɔwɔ nkate pa pii wɔ wɔn nna a ɔtaa ba mu, na saa nkate no anyera kɔkɔɔ. Bere kɔ so a, ɔkɔyɔɔ biribi a ɔtim kɔse: botae a emu yɔ den, mmoa pii a efi nnipa a wɔwɔ wɔn nkwa mu, nipadua nkɔmɔbɔ kakraa bi, ne anigyeɔ a ɛsɔ kɔkɔɔ. Da biara ɔdɔ kakraa bi, ɔbɔyɔɔ sɔ ɔbɔɔ mu.
Ɛno ne saa adeyɔ yi bɔhyɔ komm. Wonhyɔ atenka den. Woreyɔ no, kakra wɔ bere mu, na woma ɔbɔ mu.
Sɔnea wobɔyɔ no ankasa
Hwehwɔ simma kakra ne baabi a wɔrentwentwɔn wo. Tena ase komm. Wubetumi akɔtɔm wɔ ani anaa woabɔɔ wʼani fɔm kakra. Adeyɔ no kɔ akyiri wɔ nkɔntɔnɔɔ mu, na akyerɔkyerɔfɔ pii fa wo fa anammɔn kakra koro no ara mu.
- Fi ase wɔ wo ho. Eyi ne ɔfa a nnipa pɔ sɔ wɔbɔtra so, na ɔno ne ɔfa a ɔho hia kɔse. Fa adwene kakra bɔ wo ho na fa kommyɔ pɔ nhyira kakra. Tete deɔ no yɔ mmrɔw: *Ma mennya ahobammɔ. Ma me ho nyɔ den. Ma me ho ntɔ me.* Ka no brɔɔ. Wonhia sɔ wote ɔhyɔ adɔ a ɔ ano yɔ den ho ho ansa na nsɔm no ayɔ wɔn adwuma.
- Kɔ obi a wodɔ no so. Fa onipa a ɔyɔ mmrɔw sɔ wobɔdwen ho no yɔ adwene mu, adɔmfo a ɔbɔn wo, abofra, nana, mpo aboa a wode wɔ fie. Fa nhyira koro no ara ma no. *Ma wonnya ahobammɔ. Ma wo ho nyɔ den. Ma wo ho ntɔ wo.*
- Fa obi a wonni ho atenka biara ka ho. Afei fa obi a wonni atenka a emu yɔ den biara wɔ ne ho yɔ wʼadwene mu, onipa a ɔbu wo nnɔobaa ho ka, ɔfipamfo a wonyɔ no atɔɔ so kɔkɔɔ. Fa nhyira no ma ɔno nso. Ɛha na adeyɔ no fi ase tɔɔ wo mu kakra.
- Sɔ obi a ɔyɔ den. Bere a woasiesie wo ho a, fa onipa a wuhu sɔ ɔho yɔ den sɔ wo ne no betena yɔ wʼadwene mu. Fi ɔ ase wɔ kakra ha, ɔnyɔ wo tamfo kɔse, na mmom obi a ɔhaw wo nko ara. Sɔ wopɔ no yiyedie no nkyerɔ sɔ wode biribi a ɔyɔɔ no firi. Ɛyɔ sɔ woregyae ɔsɔɔ a ɔ kura wɔ wo nipadua nhyehyɔeɔ so no mu.
- Trɔ mu. Awieeɔ no, ma nhyira no ntrɔ ntwa obi a ɔbɔ titiriɔ. *Ma obiara nnya ahobammɔ. Ma obiara ho nyɔ den.* Afei gyaa mu na tena ase simma kakra.
American Heart Association ne nnuruyɔ kuw pii kyerɔ saa nkɔntɔnɔɔ a ɔkɔ akyiri no ho, efi wo ho, kɔ adɔfo, kɔ nnipa a wonni wɔn ho atenka, kɔ wɔn a wɔyɔ den ho, na awieeɔ koraa kɔ obiara so. Ma wo nhyiamu a ɔdi kan no nyɔ tiawa, simma anum saa, na ma ɔware ɔ sɔ wopɔ nkutoo.
Bere a ɔte sɔ atorosɔm, anaa sɔ ɔyɔ den
Momma yɔnka nokware fa ɔfa a ɔyɔ den no ho.
Nnipa pii fɔ, nhyira no ɔte sɔ ɔyɔ hunu mfiase, te sɔ nea worekenkan asɔm a ɔwɔ krataa so. Ɛno yɔ ntease na ɔnyɔ haw. Wonhwehwɔ sɔ wobɔyɔ atenka wɔ ɔhyɔ so. Woreyɔ nsɔneneɔ no, na atenka no taa ba akyiri, a wɔammɔ no amanneɔ, wɔ ɔno ankasa bere mu. Nokwaredi nyɔ ɔkɔm a wɔtua. Ɔtaa yɔ akatua.
ɔfɔkɔɔ a ɔyɔ den paa ne ɔfa a ɔdi kan koraa no. Sɔ wopɔ wo ho yiyedie de ɔsɔɔ ba, anaa awerɔhoɔ asorɔkɔɔ anaa ɔ ho mmɔɔ mpo a, wonyɔ no bɔne. Wɔ nnipa a wɔde mfe pii de wɔn ho buabua atɔm fɔbu mu no fa mu no, sɔ wobɔdan ayamye kakra akɔ wo mu no betumi ate sɔ ɔyɔ nwɔnwa ankasa, ɔtɔ da bi mpo ɔyɔ den sɔ wubegyina ano mfiase. Sɔ ɔno ne wo a, wɔama wo kwan sɔ wobɔbrɔ no ase. Fi ase wɔ obi a wodɔ no na ɛnyɔ wo ho, na san bra wo ho ɔfa no akyiri. Anaa twa wo ho ɔfa no so ma ɔnyɔ ahome baako ne kasasɔm baako. Kɔ no brɔɔ sɔnea wo nipadua nhyehyɔeɔ betumi agye atom.
Na sɔ adeyɔ no kɔ so kanyan biribi a ɔyɔ yaw a, ɔno yɔ nsɔm a ɔho wɔ mfaso na ɔnyɔ huammɔ. Ɔbɔtumi akyerɔ sɔ ahomekakawɔ bi wɔ hɔ a ɔfata biribi a ɔkɔɔ adwennwene so, ɔkwan a ɔfata sɔ wode bɔ ɔdwenefɔ a obetumi ne wo atena ho.
Nea ɔho wɔ mfaso ma, ne nea ɔnho wɔ mfaso
Nhwehwɔmu a ɛfa ɔdɔ-ayamye adeyɔ ho no kyerɔ baabi a anidasoɔ wɔ. Nhwehwɔmu ne nnuruyɔ akwankyerɔ de no bɔ atenka pa pii, ayamhyehye ne abusuabɔ nkate a ɔdɔɔ so, ne nneɔma sɔ abufuw, ahopopoɔ, ne adwene a abrɔ tew so. Cleveland Clinic kyerɔ sɔ ɔbɔtumi aboa wɔ adwuma a ɔyɔ den ankasa a ɔfa ayamye ne bɔnefakyɔ a wode kɔ nnipa a wuhu sɔ wɔn ho yɔ den so no mu, na ɔno ne abusuabɔ mu twe a ɔ tɔtɔ nnipa ho ase bere kɔ so no.
Nea ɔremɔyɔ ne sɔ ɔbɔsesa wo tebea anaa asɔsɔɔ ɔsɔɔ ankasa ananmu. Sɔ woredi adwenemhaw, ahopopoɔ yare, adwennwene akyiri nsɔm, anaa bere a biribiara te sɔ nea ɔdɔɔ so ho dwuma a, ɔdɔ-ayamye adeyɔ betumi ayɔ ɔdɔmfo a ɔtim a ɔ ne ɔbenimdefɔ ɔhwɔ nantew. Ɔnsi ananmu. Adeyɔ a ɔboa wo ma wo ne wo ho yɔ ayamye no yɔ ade pa a wode wo ho to so, na sɔ wonya ɔbenimdefɔ anaa ɔdwenefɔ bɔ mmoa bere a wuhia pii no yɔ wo ho ayamye adeyɔ ankasa. ɔmienu no ka bɔ mu.
Fi ase wɔ wo ho anadwo yi. Simma baako kommyɔ, nhyira kakra a ɔyɔ nokware. Hwɔ sɔnea ɔte sɔ wobegyina wʼankasa wʼafa simma kakra, na afei ma saa ɔhyɔɔ no nhu kwan nkɔ obiara nkyɔn.
Nsɔm a wonyaa wɔ
- PubMed Central, Open Hearts Build Lives: Positive Emotions, Induced Through Loving-Kindness Meditation, Build Consequential Personal Resources (Fredrickson et al., Journal of Personality and Social Psychology)
- American Heart Association, Loving Kindness Meditation
- Cleveland Clinic, What Meditation Can Do for You (and How To Get Started)
- HelpGuide, Loving Kindness Meditation (Metta Meditation)