Gahunda yo kurya bishingiye ku kwiyumva ni gahunda ibayeho hashize ibinyejana byinshi, kuko ifite umuzi mu mwaduko w’imyemerere mu mibereho ya muntu. Mindfulness ni imigirire ishingiye ku kuba umuntu ashobora gushyira umutima ku ntekerezo ze, amarangamutima ndetse n’ibyumviro; ibi akabijyanisha n’uyu mwanya wa nonaha arimo.
Iyi gahunda isobanuye iki?
Gufungura mu buryo bushingiye ku kwiyumva bisobanuye ko ibyumviro byawe byose, byaba ibiguhuza n’isi ifatika [physical senses] ndetse n’ibiguhuza n’isi y’amarangamutima [emotional senses] bigira uruhare rutaziguye muri iki gikorwa, kugira ngo ubashe kwishimira no kuryoherwa n’uburyo bw’amafunguro uhitamo.
Umusaruro nyamukuru muri iyi gahunda ni ukwishimira ibyo ufungura, ari nabyo biganisha ku kugubwa neza k’umubiri muri rusange. Uko turushaho kugenda tunoza amahitamo yacu mu mirire, mu buryo butaziguye bizaduha ubuzima bwiza, guhindura imyumvire ndetse binagire uruhare mu kubungabunga ibidukikije mu buryo buziguye.
Iyi gahunda ikora ite?
Amahitamo muri gahunda yo kurya bishingiye ku buryo wiyumva mbere na mbere ni gahunda ikomatanya ubumenyi ufite ku mafunguro atandukanye, ibyumviro by’umubiri wawe, intekerezo zawe ndetse n’ibyiyumvo byerekeye ibyo kurya bitandukanye.
Mu guhitamo hitonderwa ubwoko bw’ibiryo, impinduka kubirya bizana ku mubiri [imbere n’inyuma], n’uburyo umubiri witwara kuri izo mpinduka. Umushakashatsi Fung na bagenzi be kuri iyi ngingo, ikigamijwe bagisobanuye mu ntambwe 4:
- Ni iki nkeneye kurya.
- Ni mpamvu ki mpitamo kurya iyi ndyo nkareka iriya?
- Mbese nkwiriye kurya ibingana iki?
- Ni buryo ki nkwiriye gufata aya mafunguro?
Intambwe zo kurya bishingiye ku kwiyumva:
- Itegereze urwunge rw’amafunguro ateguwe: aya mafunguro agizwe n’ibikomoka he, yateguwe mu buhe buryo, yateguwe na nde?
- Isuzume, umenye impamvu zikurimo cyangwa zikomoka ku bigukikije zigenga ingano y’ibiryo urya.
- Genzura uko ibiryo bigaragara, icyanga bifite, impumuro bifite, uko umubiri ubyakira.
- Gerageza kumva uko umerewe mu mubiri nyuma yo kurya bya biryo.
- Ishimire ko ubashije gufata ayo mafunguro.
- Ushobora gukora umwitozo wo guhumeka byimbitse cyangwa se meditation mbere na nyuma yo gufungura.
- Tekereza ku buryo amahitamo y’ibyo turya agira ingaruka [mbi/nziza] ku bidukikije [aho tuba cyangwa se muri rusange].
Ingingo 7 ku gufungura bishingiye ku kwiyumva/kwigenzura.
- Guha agaciro amafunguro. Tekereza gato ku nkomoko y’aya mafunguro no ku wayateguye. Mu gihe uri gufungura, shyira umutima kuri ibyo, wirinde ibikurangaza, kuko bizagufasha kugubwa neza n’ibyo uriye.
- Gukoresha ibyumviro by’umubiri mu gikorwa cyo gufungura. Gerageza kwita ku majwi, amabara, impumuro, icyanga ndetse n’imiterere bya buri kimwe mu bigize ifunguro ryawe ndetse n’uburyo wiyumva igihe uri gufungura. Ugende ushyiramo akaruhuko kugira ngo ukoreshe ibyumviro by’umubiri.
- Kwiyarurira igipimo kitarengereye. Ibi bizakurinda kugwa ivutu cyangwa se kwangiza ibiryo. Ushobora gukoresha isahani iringaniye kandi ukiyarurira ibyo umara.
- Gutamira ibiringaniye no gukacanga kugeza binoze. Kurya utuje, utavundiranya bizagufasha kwishimira icyanga cy’ibyo urya.
- Kurya gahoro gahoro bikurinda kurengera ngo ube wagwa ivutu. Mu gihe urya utya, uzabasha kumenya neza ko uri guhaga bityo ubashe kurekera aho. Nk’uko bisanzwe, kurengera kose kurangiza: No gupakira si ngombwa rwose!
- Ntugasimbuke amafunguro. Kumara igihe kirekire utarya bituma usonza cyane, bikaba intandaro yo kuyorerana ibyo kurya ubonye byose, n’ubwo byaba bidafitiye umubiri wawe akamaro. Ibyiza ni ugushyiraho gahunda yihariye yo gufungura, byaba byiza ikaba imwe buri munsi ndetse ukagena igihe gihagije cy’iki gikorwa.
- Kwihatira kurya ibikomoka ku bimera, ku bw’ineza y’ubuzima bwawe by’umwihariko ndetse no ku bw’iy’isi muri rusange. Gerageza guha agaciro ingaruka z’igihe kirambye zikomoka ku kurya ibyo kurya runaka: ubushakashatsi butandukanye bwakomoje ku ngingo zigaragaza ko inyama zo mu nganda ndetse n’amafunguro akungahaye ku binure bifitanye isano no kwiyongera kw’ibyago byo kurwara kanseri y’urura runini ndetse n’indwara z’umutima.
Ibikorwa bigamije kongera umusaruro w’ibiribwa bikomoka ku matungo –inyama, amata, amagi,…byangiza isi bikabije kurenza kure ibikorwa bigamije kongera umusaruro w’ibikomoka ku bimera.
Ubushakashatsi buvuga iki kuri iyi ngingo?
Ubushakashatsi bugaragaza ko kuba gahunda yo ‘kurya bishingiye ku kwiyumva/kwigenzura’ bigira ingaruka nziza ku mubiri by’umwihariko no kubungabunga amagara muri rusange, ari nako ikinyuranyo cy’iyi gahunda [ukuryagagura, kudashyira umutima ku byo urya, cyangwa se uburangare mu kurya] kiba nyirabayaza yo kugubwa nabi n’ibyo wariye, ingaruka mbi ku buzima zibimburiwe no kugwa ivutu, umuhangayiko ndetse no kwiyongera gukabije kw’ibiro.
Bimwe mu bihe umuntu ashobora kurya atabishyizeho umutima ni cya gihe urira mu modoka utwaye, kurira mu kazi, cyangwa se kurya urimo kureba televiziyo cyangwa se ibindi bikoresho by’ikoranabuhanga [telephone, tablet, mudasobwa,…].
Gusabana no gusangira n’inshuti n’umuryango bigira uruhare mu kuryoshya amafunguro – kuko n’Umunyarwanda yavuze ko ‘biryoha bisangiwe’; ariko nanone gufungura urimo uganira kuri telefoni byaba iby’umuryango cyangwa se akazi si byiza kuko bikurangaza ntubashe kwishimira amafunguro uri gufata.
Kurya bishingiye ku kwiyumva/kwigenzura ni gahunda igenda yitabirwa na benshi uko barushaho gusobanukirwa ko bigira uruhare mu kugubwa neza k’umubiri ku mafunguro dufata. Iyo umubiri uguwe neza, n’ubuzima bwo mu mutwe bugenda neza, ubuzima muri rusange bukagenda neza; bityo imibereho igahinduka.
Ubushakashatsi :
1 Mu nkoranya ‘Iriza-Starter 2006’, basobanura ‘meditation’ nk’‘izirikana’. Mu gusobanura iyi nyandiko, twahisemo kurekera ijambo ‘meditation’ uko riri kugira ngo ibitekerezo bigumane igisobanuro cyabyo cy’umwimerere.
2 https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858#.
