UBUKI : IBANGA RYO KUBUNGABUNGA AMAGARA
Abantu batandukanye barya ubuki bakanabukunda. Ariko hari ababukunda kuko bubaryohera ariko batazi icyo bumaze mu mubiri w’umuntu. Hari n’ababurya babukunze nyamara batazi ko bushobora kugira ingaruka ku buzima bwabo bitewe n’impamvu zitandukanye.
INGESO MBI : ICYAGO NJYANAMUNTU GISENYA UBUZIMA
Ingeso mbi usibye kugira uruhare mu kwangiza ubuzima bw’umuntu mu buryo bw’umubiri, zinamubuza gukoresha ubushobozi bwe nk’umuntu usanzwe mu mibereho ye.
KWITOZA GAHUNDA YA MINDFULNESS NI IKI?
Mindfulness ni imimerere ishingiye ku gushyira umutima kuri nonaha ukaba mu biri kuba aka kanya, utiriwe ugerageza kugira icyo uhindura.
KUBAKA UMUCO WO KWIZIGAMIRA
Mu gihe bikugoye kumenya aho wahera ndetse n’igipimo cy’ubwizigame watangiriraho, hari uburyo wagerageza: tangirira ku bwizigame bwa 1% ry’ayo winjiza mu kwezi, hanyuma ugende ubuzamuraho 1% buri kwezi.
IMYITOZO NGORORAMUBIRI : AKAMENYERO MURI GAHUNDA YA BURI MUNSI
Imyitozo ngororamubiri rero iri mu ngeri nyinshi, buri wese agahitamo imunogeye bitewe n’uko ateye, igihe afite, aho aherereye, uburyo afite n’ibindi.
IGITONDO GITUNGANYE : IMBARUTSO Y'IMBADUKO Z'UMUNSI
Uko urushaho gusobanukirwa akamenyero kawe ka buri gitondo, niko uzarushaho gusobanukirwa ibikorwa bibimburira ibindi mu munsi wawe, bityo ubashe kubishyira ku murongo – ibi bizagufasha gukoresha neza amasaha yawe ya mbere y’umunsi.
KWIYITAHO : UMUSINGI W'UBUZIMA BUZIRA UMUZE
Intambwe ya mbere muri gahunda yo kwiyitaho itangirira ku kubasha kwikemurira iby’ibanze ubuzima bwawe bukubaza. Muri make ntabwo bireba gusa ubuzima bwawe bwo mu mutwe.
NI GUTE TWA KWITOZA UMUCO WO GUSOMA
Muri make, kwiyubakamo umuco wo gusoma, usibye kuba byagufasha kwiyungura ubumenyi, bizanakubera ingabo igukingira kwinjirirwa n’izindi ngeso mbi nko kuzerera, kugorobereza mu kabari, kujya mu bigare bigutoza indi mico itameshe…
INGESO ZAWE : IMFUNGUZO MU ITERAMBERE CYANGWA KUDINDIRA MU IBIBEREHO YAWE
Inkuru nziza kuri iyi ngingo ni uko kwiyakiramo ingeso iyo ari yo yose ndetse no guheza indi runaka biri mu biganza byawe, kandi ko ushobora guhindura ubuzima bwawe mu gihe ubashije kugenzura ingeso runaka mu migirire yawe, ari nazo zubakiyeho ubuzima bwawe bwa buri munsi.
NI GUTE WA KWIGOBOTORA INGESO MBI?
Ibihe byinshi, ingeso mbi zigaragaza nk’uburyo bwo guhangana n’umujagararo cyangwa se kuba aho nta kiguhugije.
NI GUTE WAHINDURA IMITEKEREREZE YAWE KUGIRANGO UGIRE IMIGIRIRE RUNAKA
Usibye kandi itandukaniro rigaragara hagati y’ibikorwa/imigirire runaka rikaba ari ryo rufunguzo ku gihe bifata ngo igikorwa/imigirire bihinduke ingeso ibata nyirayo, iki gihe nanone gihinduka bitewe n’imiterere [kamere] y’umuntu ku giti cye.
UBURYO BWO KWIYUBAKAMO IMIGIRIRE IBONEYE
Urugero kumenyera ko kurya indyo yuzuye kandi iringaniye buri gitondo ari isoko y’amagara mazima ntibisaba kubitekerezaho buri munsi; cyangwa se nanone kuba udakeneye buri gitondo kwiyibutsa uko batwara imodoka bisobanuye ko uba ufite uburyo bwizewe bwo kukugeza ku kazi.