Tafiya tunani yana aiki ne na musamman wanda ke taimakawa fadada sani, horar da hankali, kuma yana da tasiri mai tasiri kan yanayin halayyar mutum. Shin kun san menene ma'anar tunani yayin tafiya, menene amfanin sa? Yin yawo yana da amfani ba kawai don jiki ba, har ma ga rai, yana taimakawa nutsuwa, nutsuwa, kuma hanya ce mai kyau don kasancewa tare da kai. Ee, da gaske ne - zaka iya yin zuzzurfan tunani ba kawai yayin da kuke zaune a cikin wurin magaryar ba, amma kuma yayin tafiya. Abu mafi mahimmanci shine zaɓi wuri mai natsuwa da kwanciyar hankali, kuma mai da hankali a kowane mataki.
A wata ma'ana, motsa tunani ya fi sauƙi fiye da zaman tunani:
- Yana da sauki a maida hankali kan motsi na dogon lokaci;
- Tare da tafiya da zuzzurfan tunani, za ka guji yanayin bacci, rashin nishaɗi da rashin walwala na hankali;
- Yin tafiya cikin tunani meda hankali yana hutawa, yayin da kake cikin motsi, kwakwalwarka da hankulanku suna ci gaba da aiki;
- A cikin wurin zama, tare da dogon aiki, ƙafafu da baya sun fara kumbura, wanda ke haifar da damuwa.
Bayan kwarewar tunani na tafiya, zaku koya kada ku shagala daga aikin ruhaniya yayin ayyukan gidan ku na yau da kullun: wanke kwanuka, wanki, guga, tuki mota. Nuna tunani zai zama babban ɓangare na rayuwar ku.
Hanyar tafiya mai zurfin tunani
Yayin tafiya cikin zuzzurfan tunani, yana da mahimmanci a mai da hankali kan aikin jiki, ma'ana, matakan. Duk wasu tunani, damuwa, damuwa, ya kamata a jefar dasu - duk abinda kwakwalwar ke yi. Bari tsara don gaba da damuwa da abubuwan da suka gabata su kasance a waje na sani. Ya kamata ku motsa a hankali ba tare da ɗaukar kaya ba, daidai kuma ta hanya.
- Ninka hannayenku a yankin cibiya, ku shakata dasu;
- Tsaya a farkon tafiyarka;
- Ka share zuciyar ka, ka cire duk wani tunani daga cikin zuciyar ka, bai kamata kayi tunanin komai ba;
- Duba gaba kan hanyar, a wani wuri kusan nisan mita 2-3 nesa da kai;
- Kuna buƙatar duba domin sanin cikin wane wuri za a bayyana; hankali bai karkata kan takamaiman abubuwa (ciyawa, dutse, launi na hanya);
- Yi tafiya a hankali, mai da hankali kan kowane matakin da ka ɗauka. Idan hankalin ku ya fara ɓacewa kuma tunani ya fara shiga cikin kanku, dawo da hankalinku kan matakan kuma. Lura da yadda ƙafa ke ɗagawa daga ƙasa, yadda gwiwa ke tanƙwarawa da kuma miƙewa yayin da kake motsawa. Tunanin hankali ya maimaita "dama" - "hagu", don haka za ku iya shiga cikin aikin yin zuzzurfan tunani.
Yakamata a sami fanko cikakke a cikin kai. Babu tunani game da taron gobe, shirye-shiryen kicin, tunanin wata rigima da ta gabata, damuwa game da lafiyar wani. Matakai kawai, ɗaya-biyu, ɗaya-biyu, hanya ce kawai, kai kawai ba komai. Yakamata kwakwalwarka ta zama ta kunna TV, wanda aka ciro eriya daga ciki. Yi ƙoƙari kada ku yi tafiya da sauri, don haka zai zama sauƙi a gare ku don haɗi tare da tsari, don narkewa a cikin abubuwan da kuke ji.
Da fatan za a lura cewa akwai wasu ayyuka daban waɗanda ke tsara dokokinsu da ƙuntatawa kan yadda ake motsa jiki. Misali, Swami Dashi na chakra mai gudana yanzu ya zama sananne.
Yaya za a fara tafiya na meditative?
Nan gaba kadan, za mu gaya muku yadda ake amfani da tunani na tafiya, kuma yanzu, za mu ba ku wasu shawarwari kan inda za ku fara aikinku:
- Da farko, yanke shawara tsawon lokacin da zaka bayar don yin tunani. A karo na farko, mintuna 20-30 sun isa;
- Zaɓi wuri - ya kamata ya zama madaidaiciya kuma madaidaiciya, wanda ke da farawa da ƙarshe, mai rarrabewa sosai;
- Kuna iya yin sa duka a gida da kan titi. Babban abu kada a shagaltar da kai;
- Tsawon waƙar na iya zama kowane;
- Farkon da ƙarshen hanyar za su ƙayyade hanyar duk tunani, ƙimarta. Lokacin da kake tafiya, zaka bincika idan da gaske ka mai da hankali daidai, don haka ƙarancin aikin da kake dashi, mafi ƙarancin hanya ya zama;
Menene tafiya don meditative? Amfana da cutarwa
A cikin al'adar Theravada, yin zuzzurfan tunani yana yadu sosai. Wannan kyakkyawar hanya ce ta koyar da hankali don shagaltar da damuwa da abubuwan banza na duniya. Yana inganta natsuwa, tsabta, da cikakken nutsuwa. Wararrun dan Buddha sun yarda cewa yin zuzzurfan tunani yana faɗaɗa sani, yana taimakawa faɗaɗa iyakokin tunanin mutum.
Theravada ita ce mafi tsufa makarantar Buddha, wacce ke koyar da cikakkiyar kubuta daga matsaloli, ɓacin rai, baƙin ciki, rashin gamsuwa, jin ƙai (hassada, hassada, fushi). Wannan hanya ce don samun cikakkiyar fahimta, ga duniyar gaske kuma yarda da duk rashin dacewarta. Yarda da rayuwa yadda take, ba tare da rudu da kuma babban tsammanin ba.
- Fa'idar aikin zuzzurfan tunani shine zaka koyi yadda zaka kawar da datti da datti da suka taru a kan kowane mutum: jahilci, son kai, bacin rai, girman kai, kwaɗayi, lalaci, kishi, dss. Duk waɗannan jihohin suna lalata gaskiya, don haka mutum ya daina zama kansa, kuma ta haka ne wasu suke ganinsa.
- A gefe guda kuma, yin zuzzurfan tunani yana taimaka wajan haɓaka da haɓaka da kai alheri, tausayi, jinƙai, nagarta, filako, nuna godiya, kulawa.
- Zuciyar ku zata zama mai haske da haske, mai karfi kuma a shirye don duk wani abin damuwa. Kuma wannan shine mafi mahimmancin yanayin don manyan nasarori.
Idan kuna sha'awar ko yin tunani yana yiwuwa tare da tafiya na Nordic, zamu amsa cewa zaku iya gudanar da wannan jihar a cikin kowane irin yanayi, mafi mahimmanci shine koyon madaidaicin hankali. Yana da mahimmanci a cire dukkan tunani daga kanku, “kunna raƙuman ruwan toka akan allo” kuma fara aikin.
Idan kuna mamakin idan yin zuzzurfan tunani yana da lahani, za mu amsa cewa ba zai cutar da ku ba ta kowace hanya. Abu mafi mahimmanci shi ne yin ado don yanayi, idan kana motsa jiki a waje, kada ka cika nuna kanka idan an hana ka daga yawan motsa jiki, kuma koyaushe fara farawa lokacin da kake cikin yanayi mai kyau.
Aminci ga zuciyar ku!
