Nws yog ib qho tseem ceeb kom hnav khaub ncaws mos, xis nyob thaum koj ua tib zoo xav. Qhov no yuav ua rau koj yooj yim dua rau koj tsom mus rau koj tus kheej sab hauv es tsis yog koj lub ntsej muag. Cov khaub ncaws uas koj hnav tuaj yeem teeb tsa lub suab rau koj kev xav ib yam nkaus. Xaiv cov xim uas txhawb lub hom phiaj ntawm koj qhov kev xav sib tham. Yog tias koj tab tom xav txog pej xeem, nco ntsoov tias koj cov khaub ncaws cuam tshuam li cas rau cov neeg nyob ib puag ncig koj.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Hais Txog Kev Nyuaj Siab
Kauj Ruam 1. Hnav ib pab tub rog uas ua rau koj muaj kev ntseeg siab
Tsis muaj khaub ncaws zoo lossis tsis raug los kho kom haum. Cov khaub ncaws zoo yog txawv ntawm tus neeg mus rau lwm tus. Qee tus neeg xav txog kev liab qab hauv kev nplij siab ntawm lawv tus kheej lub tsev thaum lwm tus hnav lub ris hws, ris yoga, ris tsho hauv qab, lossis T-shirts. Hnav txhua yam uas xis nyob rau koj hnub no.
Yog tias koj xav zoo hauv koj cov khaub ncaws, koj yuav muaj kev xav zoo dua
Kauj Ruam 2. Hnav khaub ncaws xoob
Tsis txhob hnav cov khaub ncaws nruj uas yuav tiv thaiv koj kom tsis txhob ua pa thiab xav txog lub siab. Xaiv ib yam dab tsi ntawm sab xoob, tab sis tsis xoob li nws thab koj lossis taug txoj hauv kev. Cov khaub ncaws ntws zoo tshaj plaws rau kev xav.
- Yog tias koj hnov ib qho tingling, loog, lossis zoo li koj txhais ceg tau "tsaug zog" koj cov khaub ncaws yuav nruj heev.
- Ris nrog cov duav duav tau zoo tshaj plaws. Lawv yuav xis nyob txawm tias txoj haujlwm koj xav txog hauv.
TSWV YIM TSHUAJ
Masha Kouzmenko
Meditation Coach Masha Kouzmenko is a Meditation Coach and the Co-Founder of Silicon Valley Wellness, a company based in the San Francisco Bay Area that provides holistic health education services such as mindfulness meditation and yoga instruction to businesses. She has over five years of meditation and yoga instruction experience and specializes in guided meditation. She has a BA in Economics from the University of California, Berkeley.
Masha Kouzmenko
Meditation Coach
Our Expert Agrees:
When you're meditating, it's best to wear loose clothing so you'll be comfortable. Avoid anything restricting, especially around your chest or abdomen, because you want to be able to take deep breaths in and out. Also, consider whether you'll be hot or cold, and dress appropriately.
Kauj Ruam 3. Tsis txhob hnav khaub ncaws hnyav lossis txawv txav
Nws nyuaj rau xav txog lub tsho hnyav lossis lub tsho loj, yog li coj nws tawm thaum ua tau. Ris tsho, tights, hoodies, thiab headbands kuj tseem tuaj yeem ua tau txawv txawv, vim tias lawv zoo li txhawm lossis xav tau kev hloov pauv ntau zaus. Yog tias koj tsis tuaj yeem hloov koj cov khaub ncaws, tshem koj txoj siv thiab tshem koj lub tsho.
- Koj cov khaub ncaws yuav tsum tsis txhob cuam tshuam lossis cuam tshuam. Lawv yuav tsum tso cai rau koj tsom mus rau koj tus kheej sab hauv.
- Drawstrings thiab cov hniav nyiaj hniav kub zoo li tau txais txoj hauv kev ib yam nkaus.
Kauj Ruam 4. Xaiv ib pab pawg uas xav paub xav
Thaum koj tau pom qee yam yooj yim, koj yuav xav ua kom nws yog koj li kev xav mus ib txhis. Xav txog koj qhov kev kho kom haum xeeb raws li kev hnav. Thaum koj tso nws, koj paub tias nws yog lub sijhawm los nqis peev lag luam.
Ib pawg tshwj xeeb hauv kev kho kom haum xeeb kuj tseem tuaj yeem pab koj nkag mus rau kev kho kom haum xeeb sai dua
Txoj Kev 2 ntawm 3: Xav txog Koj Cov Khaub Ncaws Xim
Kauj Ruam 1. Paub tias cov xim co
Cov xim muaj lub zog thiab kev co uas tuaj yeem cuam tshuam koj li kev xav thiab ua. Koj tuaj yeem nqus lub zog ntawm cov xim, thiab xim tuaj yeem siv los kho thiab rov qab sib npaug. Cov xim uas koj hnav thaum koj ua tib zoo xav tuaj yeem pab lossis cuam tshuam qhov koj tab tom sim ua kom tiav.
Tsuas yog xav txog xim thaum koj xav txog yuav cuam tshuam koj li kev xav. Cov xim uas koj hnav yog qhov muaj zog dua
Kauj Ruam 2. Xaiv xim raws koj lub hom phiaj
Koj lub hom phiaj ntawm koj kev xav yuav txawv nyob ntawm koj tus kheej qhov xwm txheej thiab xav tau. Ua ntej koj xav, txheeb xyuas yam koj xav tau tawm ntawm kev sib tham. Tom qab ntawd xaiv ib pab tub rog uas suav nrog cov xim uas koj xav tau.
- Liab yog xim muaj zog tshaj plaws thiab txhawb kom lub cev ua haujlwm, mob siab rau, muaj zog, thiab ua siab loj.
- Txiv kab ntxwv txhawb kev hloov pauv thiab kev sib txuas lus.
- Daj txhawb kev muaj tswv yim, kev zoo siab, thiab kev txawj ntse.
- Ntsuab txhawb kom kho thiab vam meej.
- Xiav txhawb kev sib txuas ntawm sab ntsuj plig thiab kev thaj yeeb nyab xeeb.
- Ntshav txhawb lub zog.
- Indigo txhawb koj txoj kev xav thiab kev nkag siab.
- Dawb txhawb kev tiv thaiv thiab kev tsim txiaj.
- Pink txhawb kev hlub, kev siab zoo, thiab kev khuv leej.
- Brown txhawb koj kom ua lub hauv paus thiab siv tau.
- Dub yog qhov tsis muaj xim thiab feem ntau cuam tshuam nrog kev phem.
- Piv txwv li, yog tias koj tau tawm tsam nrog kev nyuaj siab, koj tuaj yeem xav txog thaum hnav daj. Yog tias koj muaj mob, koj tuaj yeem xav txog thaum hnav ntsuab.
Kauj Ruam 3. Sim nrog cov xim sib txawv
Thaum koj xav txog cov xim sib txawv, sau tseg txog qhov koj xav li cas. Qee cov xim yuav ua haujlwm zoo rau koj dua li lwm tus. Yog tias koj tsis muaj ntau yam xim los hnav, koj tuaj yeem hloov cov xim ntawm koj lub rooj tog zaum sib kho kom zoo ib yam.
Cov xim tsuas yog cov lus pom zoo. Siv koj tus kheej kev txiav txim siab los txiav txim seb yam twg zoo tshaj rau koj
Txoj Kev 3 ntawm 3: Xav Txog Lwm Tus Neeg
Kauj Ruam 1. Ua tus coj
Yog tias koj tab tom xav txog hauv chav kawm lossis ib puag ncig ib puag ncig, koj cov khaub ncaws yuav tsum nyob rau sab qis. Zam kev txiav qis qis lossis saum nrog xoob caj dab lossis dab tshos. Xyuas kom tseeb tias koj sab saum toj ntev txaus los npog koj lub cev txawm tias koj nyob hauv txoj haujlwm twg.
Hauv pawg teeb tsa, koj cov khaub ncaws yuav tsum tsis txhob cuam tshuam rau lwm tus neeg uas koj nyob ib puag ncig
Kauj Ruam 2. Txheej koj cov khaub ncaws
Yog tias koj txheej koj cov khaub ncaws, koj tuaj yeem xis nyob hauv txhua qhov chaw. Tej zaum koj yuav txias thaum pib ntawm koj qhov kev kho kom haum xeeb tab sis sov thaum koj mus. Koj tuaj yeem nyob hauv chav studio lossis chav ua si uas ua rau lub tshuab cua txias tuaj. Khaws lub tsho me me, lub hoodie, lossis khaub ncaws nrog koj. Yog tias koj yuav tsum tau liab qab, nqa qee cov thom khwm yog tias koj txhais taw tau txias.
Paj rwb thiab lo lo ntxhuav yog cov ntaub ua pa uas zoo rau txheej
Kauj Ruam 3. Txheeb xyuas cov cai
Coob leej neeg xav txog cov tuam tsev kev ntseeg lossis cov chaw xav. Cov chaw no feem ntau muaj cov cai hnav khaub ncaws uas koj yuav tsum ua raws. Hu rau qhov chaw lossis tshawb xyuas lawv lub vev xaib ua ntej koj mus xav. Koj tsis xav kom muab tso tseg vim tias koj cov khaub ncaws tsis tsim nyog.
