Nea Adwene a Wutu Wo Ho (Mindfulness) Yɛ Ankasa

Ɛbɛsi nnɛ no, wɔde asɛmfua no atɔn nneɛma pii araa sɛ ɛyɛ mmerɛw sɛ wobɛsusuw sɛ ɛyɛ pan. Mindfulness app ahorow. Adidi a wutu wʼadwene ho. Akwankyerɛ a wutu wʼadwene ho. Baabi wɔ eyinom nyinaa ase no, ɔsom a ɛyɛ nokware na ɛyɛ teteete wɔ hɔ, na mfaso wɔ so sɛ wubehu nea ɛyɛ ansa na woasi gyinae sɛ ɛfata wo anaa.

Ne nsɛm tiaa ni. Mindfulness yɛ wʼani a wode si nea ɛrekɔ so mprempren so, denam botae so, a wonyɛ ntɛm mmu ho atɛn. Ɛno ne adwene no nyinaa. Wuhu wo home, anaa akongua a ɛhyɛ wʼase, anaa adwene a ɛtwaa mu mmɛre yi ara, na wuhu no sɛnea ɛte, a wunyɛ ntɛm nsi gyinae sɛ eye anaa enye anaa ɔhaw a ɛsɛ sɛ wosiesie. National Center for Complementary and Integrative Health, a ɛyɛ Amerika National Institutes of Health fa, kyerɛkyerɛ ne ase sɛ wode wʼani bɛsi mprempren bere so a wunni ho atɛn.

Hwɛ nea nkyerɛase no nka ho. Ɛnhwehwɛ kommyɛ. Ɛnhwehwɛ sɛ woma wʼadwene yɛ pan, nea ɛyɛ den sɛ wobɛyɛ koraa. Ɛnhwehwɛ atɛkɛ titiriw, dɔnhwerew biako a edi mpan, anaa gyidi pɔtee bi. Ɔsom no yɛ dada, a ne ntini kɔ mfe mpempem akyi wɔ adwennwen amammerɛ mu, nanso ɔfa a wɔresua wɔ ayaresabea nnɛ no, wɔayi ho na ɛnyɛ ɔsom: anidi ho nimdeɛ a wobetumi atete.

Nea ɛnyɛ

Atorosɛm kakra siw kwan ansa na nnipa fi ase mpo, enti momma yɛnyi mu.

Mindfulness nyɛ sɛ wobegyae wo nsusuwii. Wʼadwene bɛkɔ so ayɛ nsusuwii bere no nyinaa, sɛnea wo koma kɔ so bɔ no. Ɔsom no nyɛ kommyɛ. Ɛyɛ sɛ wubehu bere a woakɔ nsusuwii bi mu na wo brɛoo asan aba. Saa hu-ne-san-aba no ne dwumadi no. Ɛnyɛ adeyɛ no ho ɔtwabɔ. Ɛyɛ adeyɛ no ankasa.

Ɛnyɛ anigye a wɔhyɛ nso. Obiara mmisa wo sɛ te dwoodwoo anaa momfa kɛkɛ. Wowɔ ho kwan sɛ wuhu sɛ wote dadwen, afono, abufu, anaa wonni nkate biara. Nimdeɛ no wɔ sɛ wobɛhwɛ nkate no a wommfa asɛm a ɛto so abien nnto so. Nkate no wɔ hɔ, na afei nea yɛn nyinaa de ka ho: "ɛnsɛ sɛ mete saa," "eyi remmra awiei da," "dɛn na ɛsɛe me ho." Mindfulness yɛ adwuma wɔ saa ɔfa a ɛto so abien no so.

Na ɛnyɛ ahomegye pɛpɛɛpɛ, ɛwom sɛ ebetumi ama woadwo de. Ɛtɔ da bi a wʼani a wode si wʼankasa osuahu so denneennen no ɔyɛ wo den. Ɛyɛ nea ɛyɛ teteete. Botae no nyɛ nkate pɔtee bi. Ɛyɛ abusuabɔ a emu da hɔ a wo ne nkate biara a ɛba.

Nea enti a adwene a ɛkyinkyin ma nneɛma yɛ den

Susuw sɛnea akoma a dadwen anaa awerɛhow wom ankasa kɔ. Ɛntaa nyɛ adwene pefee baako. Ɛyɛ kɔnkɔn. Wode nkɔmmɔ no san ba, afei wususuw nea edi hɔ ho, afei wosan ba bɛsan adi nea edi kan no. Adwenefo frɛ ɔfa a ɛhwɛ akyi no rumination na ɔfa a ɛhwɛ anim no daadwen, na abien no nyinaa wɔ su koro: woafi mprempren bere mu koraa na woakɔtena adwene bi mu.

Mindfulness tete adeyɛ baako a ɛbubu kɔnkɔn no. Wusua sɛ wobɛkyere wo ho wɔ kɔnkɔn no mfimfini na wahu sɛ, oo, mereyɛ ade no bio, na wode wʼani asan aba biribi a ɛyɛ nokware na ɛwɔ mprempren so, wo home, wʼanan, nnyigyei a ɛwɔ dan no mu. Wo ne adwene no nnye akyinnye anaa worempɛ sɛ wudi no so. Wopo nsa a wɔrema wo sɛ kɔ so tena so no kɛkɛ.

Nhwehwɛmu no ne no hyia. American Psychological Association kyerɛ nhwehwɛmu bɛboro ahanu a wɔyɛɛ wɔ mpanyimfo a wɔn ho yɛ den so, baabi a mindfulness akwan no boaa kɛse wɔ stress, dadwen, ne awerɛhowdi tew mu. Nhwehwɛmufo nso ahu adansedi a ɛyɛ mfinimfini sɛ nnipa a wɔatete wɔn wɔ saa akwan yi mu no tumi tena mprempren mu yiye na wɔntaa nkɔ so nnan adwene bɔne baako mpɛn pii. Ɔkwan no nyɛ anwonwade. Ɛyɛ nimdeɛ ketewa koro no ara, a wɔatete no mpɛn pii araa sɛ ɛfi ase pue n'ankasa.

Adansedi no mu yɛ den dɛn

Ɛfata sɛ yɛyɛ nokware wɔ ha, efisɛ wɔtɔn mindfulness bebree dodo. Ɛnyɛ aduru a ɛsa biribiara, na nhwehwɛmu no nka sɛ ɛte saa.

Baabi a adansedi no yɛ den ankasa ne stress, dadwen, ne awerɛhowdi. Nhwehwɛmu kɛse baako a NIH boaa no hwɛɛ nnipa akuw 142 a wɔwɔ yare a wɔahu, a wɔn nyinaa boro ɔpedu mmienu, na ehui sɛ mindfulness akwan no dii nea wonnyɛ hwee so na ɛyɛɛ adwuma ɛkame yɛ sɛnea ayaresa foforo a wɔahyɛ den ma dadwen ne awerɛhowdi yɛ. Ɛno yɛ nea mfaso wɔ so. Ɛde mindfulness hyɛ adwinnade ankasa fa mu, ɛnyɛ apɔwmuden adornoɔ.

Nea ɛnkyerɛ ne sɛ mindfulness sii ayaresa anan mu. Ɛtaa yɛ adwuma yiye sɛ ɔkwan a ɛyɛ kɛse no fa baako, a ayaresa, anaa aduru, anaa abien nyinaa ka ho, sɛnea nea woredi ho dwuma te. Susuw ho sɛ ɛyɛ nimdeɛ a ɛboa wʼayaresa, ɛnyɛ nea esi ananmu.

Adeyɛ a edi kan, a ɛyɛ ketewa sen sɛnea wususuw

Wunhia simma aduonu anaa dan a ɛyɛ komm na woafi ase. Wuhia bɛyɛ sɛkan aduosia ne pɛ a wopɛ sɛ wo ho bɛyɛ wo afono kakra. Sɔ eyi hwɛ:

1. Tena ase anaa gyina hɔ sɛnea wote. Ma wʼani mu nto anaa ɛnsi beae bi a ɛwɔ wʼanim brɛoo.
2. Hwehwɛ wo home. Nsesa, kyerɛ baabi a ɛwɔ wo, baabi a wote ne nka pefee, hwene mu, koko mu, yafunu mu.
3. Di home baako a wuhome wo mu, ne home baako a wuhome fi mu akyi, fa wʼani. Ɛno ara ne no.
4. Wʼadwene bɛkyinkyin, ebia simma kakra mu. Bere a wuhu sɛ ayɛ saa no, woadi nkonim. Saa hu no ne nimdeɛ no.
5. A wonkasa nkyerɛ wo ho, fa wʼani san kɔ home a edi hɔ no so. Afei nea edi hɔ.
6. Yɛ saa simma biako. Afei kɔ so wo da no.

Sɛ simma biako mpo a wode hwɛ home no haw wo a, fa wʼani si biribi foforo so. Nkate a wʼanan wɔ fam. Mframa no mu yaw anaa nwini. Nnyigyei a wubetumi ate a wummɔ mmɔden. Botae no nyɛ home pɔtee no da. Ɛyɛ sɛ wubenya mprempren ade biako a wobɛsan akɔ so bere a adwene no guan.

Sɛnea wode bɛhyɛ da a ɛyɛ teteete mu

Adeyɛ a wɔahyehyɛ no yɛ apɔwmuden fie kwan, nanso wubetumi atete ɔhonam koro no ara wɔ keka mu. Paw ade biako a wode yɛ daa dedaw na fa wʼani nyinaa yɛ no ne bere a ɛkɔ so nyinaa mu. Aprɛte horo. Wo kɔfe a wonom kan no. Nantew a wofi kar mu kɔ ɔpon ano. Hwɛ ɔhyew no, emu duru, nnyigyei, anammɔn. Bere a wʼadwene fi hɔ no, fa no san ba. Sɛ woyɛ no mpɛn kakra da koro a, saa nketenkete no boaboa ano, na ɛyɛ kwa.

Kɔkɔbɔ nokwafo kakra

Mindfulness yɛ asiane ketewa ma nnipa dodow no ara, nanso ɛnyɛ asiane biara nni mu, na nhwehwɛmufo no da no adi pefee. Wɔ nhwehwɛmu baako mu, ɛkame yɛ nnipa a wɔyɛɛ mu nkyɛmu ɔha mu awotwe kaa sɛ wonyaa osuahu bɔne wɔ adwene a wode tu wo ho no mu, a ɛkame yɛ kyɛfa koro no ara a wohu wɔ kasa ayaresa mu. Nea ɛtaa ba ne dadwen anaa akoma a ɛyɛ pan a ɛkɔ soro.

Ɛno ho hia ma kuw pɔtee bi. Nnipa bi, titiriw wɔn a wɔkura ahokyere a atwam (trauma), sɛ wode wʼani dan kɔ mu na wo ne nkate a ɛwɔ wo mu tena a, ebetumi akanyan amanehunu sen sɛ ɛbɛma adwo. Sɛ ɛyɛ wo a, wonyɛ no bɔne na biribiara nsɛee wo ho. Ɛyɛ mmuae ankasa a wonim. Adeyɛ tiaa, ani a ɛda hɔ, beae a ɛwɔ akyi a wode wʼani si so te sɛ nnyigyei, anaa home ho a wuyi wʼani fi koraa betumi aboa. Sɛ wo ne ɔyaresafo a wɔatete no wɔ akwan a ɛyɛ brɛoo ma trauma mu yɛ adwuma a, obetumi ama akɔ brɛoo ama wo nso betumi aboa.

Sɛ ɛkɔ akyiri a, sɛ wo daadwen, awerɛhow, anaa stress yɛ duru araa sɛ ɛrehaw wo nna, wʼadwuma, anaa nnipa a wodɔ wɔn a, yɛ wo ho mma ntwɛn adwene a wutu wo ho no na atɔ. Ka kyerɛ ɔyaresafo anaa adwenemu apɔwmuden ho ɔbenfo. Mindfulness betumi ayɛ saa ayaresa no hoa a egyina pintinn. Wɔanyɛ no da sɛ ɛnsi ananmu.

Fi ase ketewa. Home biako, a wode wʼani sii so denam botae so, yɛ adeyɛ a ɛyɛ mua. Nea aka nyinaa yɛ ɛno bi pii.

Nea wonya nsɛm fi (Sources)

• National Center for Complementary and Integrative Health, Meditation and Mindfulness: Effectiveness and Safety
• National Center for Complementary and Integrative Health, 8 Things to Know About Meditation and Mindfulness
• American Psychological Association, Mindfulness meditation: A research-proven way to reduce stress