KWITOZA GAHUNDA YA MINDFULNESS NI IKI?

Kwitoza gahunda ya mindfulness ukayinjiza mu buzima busanzwe ikaba akamenyero mu migirire ni irembo rifunguriwe buri wese. Icyo bisaba ni ubushake bwo kwinjira muri gahunda no gukomeza kuyimenyereza.

Niba ukomeje kumva hirya no hino mindfulness…, ntabwo ari gahunda y’inzaduka iri aho mu kirere: ni ubumenyi bumaze igihe mu buzima n’imico imwe n’imwe, n’ubwo inyito zihindagurika. Mindfulness ni bumwe mu bumenyi bw’ingenzi umuntu ashobora kwiyubakamo bukamufasha kuyobora ubuzima bwe mu buryo bumworoheye, akabasha kwiyakira kandi akiyakiramo umunezero no kugubwa neza.

Mindfulness ni imimerere ishingiye ku gushyira umutima kuri nonaha ukaba mu biri kuba aka kanya, utiriwe ugerageza kugira icyo uhindura.

‘Mindfulness’, ‘Pleine conscience’ mu Gifaransa. Mu Kinyarwanda kigenekereza twavuga ‘Kwiyumva byimbitse’. Magingo aya, nta ryaryo riraboneka mu Kinyarwanda. Hano twahisemo kurikoresha uko riteye mu Cyongereza, kugira ngo rigumane umwimerere w’igisobanuro cyaryo.

Umuhanga Cory Muscara agerageza gusobanura mindfulness, yavuze ko ari gahunda irangwa n’uko:

• Ivumbura amatsiko.
• Kuyitoza biroroshye.
• Ni inshuti igirira neza umuntu.
• Ni urufunguzo ku buzima bwo mu mutwe.
• Buri wese afite ubushobozi bwo kuyikoresha.
• Ni gahunda iruhura umubiri ndetse n’ibitekerezo.

Mindfulness kandi ntabwo:

• Ishingiye ku myemerere iyo ari yo yose.
• Igira imbata uwayigize akamenyero mu mikorere.
• Ihangana n’ubundi buryo bw’imitekerereze.
• Ari ubwihisho wahungiramo ubuzima bwo guhangana tubamo.

Byagaragaye ko kwishyiriraho gahunda idahindagurika yo gukora umwitozo wa mindfulness, n’ubwo yaba iminota byibura 5-10 ku munsi, bigira ingaruka nziza zitandukanye haba ku buzima bwo mu mutwe cyangwa se no ku mubiri.

Benshi bakunze kwibaza ibibazo nka: Mbese mindfulness yafasha mu gukumira/gukira umuhangayiko? Hari icyo iyi gahunda yamfasha mu gukira umubabaro urimbanyije? Mbese mindfulness yamfasha kuba maso kurushaho? Mbese nakwiga kwibabarira no kugirira impuhwe abandi?

Mindfulness mu by’ukuri ni gahunda ifite ubushobozi bwo gukora kuri buri guni ry’ubuzima bwacu.

Hari bumwe mu buryo bufatika mindfulness ishobora gufasha:

• Kuzamura igipimo cy’umusemburo wa serotonin no kugabanya igipimo cy’umusemburo wa cortisol – ibi bigira uruhare mu guhagarara kw’ibimenyetso biranga ihungabana, umuhangayiko ndetse na stress.
• Ubuzima bwiza bw’umutima.
• Kugabanuka k’umuvuduko w’amaraso.
• Kugabanuka k’uburibwe bwa karande, kwirega kw’imikaya ndetse n’uburibwe butandukanye.
• Gusinzira neza kandi bihagije.
• Gukemura ibibazo by’urwungano ngogozi.
• Kongera ubushobozi bw’ubwonko: gukanguka, kuba maso, gutekereza neza ndetse no kwibuka.
• Kwibabarira no kubasha kwiyitaho kurushaho.

Umwitozo wa mindfulness uhuzwa na meditation. Nk’uko byumvikana rero, mindfulness ni imimerere y’ubuzima bwo mu mutwe, itizwa umurindi n’imyitozo ya meditation ikaba yakunganirwa n’ibindi bikorwa. Mu nyandiko nyinshi hari aho uzasanga mindfulness iherekejwe/ijyanishwa na meditation. Impamvu y’ibi ni uko meditation mu buryo bwayo bwose igutoza gushyira umutima ku gikorwa runaka cyihariye: impumeko, intekerezo, indirimbo runaka ituje, ishusho wishushanya mu ntekerezo,… Kwimenyereza meditation rero bishyigikira ubushobozi bwawe bwo kwerekeza intekerezo/umutima wawe aho ushaka, kandi ntihagire ikindi kikurangaza. Ni muri ubu buryo meditation ishyigikira mindfulness.

Mindfulness kandi akenshi ihuzwa n’ibindi bikorwa, urugero kurya bishingiye ku kwimenya/kwigenzura, gutembera mu mutuzo utekereza byimbitse, gutega amatwi utuje ugacengerwa n’ibyo ubwirwa/amajwi wumva, n’ibindi… iyi myitozo igengwa na mindfulness ishobora gukorwa igihe icyo ari cyo cyose cy’umunsi, bikaguha kwisobanukirwa biganisha ku kugubwa neza mu mubiri wawe.

Ku rundi ruhande, kwimenyereza mindfulness bikwigisha kwimenya mu buryo bw’imitekerereze, ukabasha kwigenzura mu marangamutima n’intekerezo; ikiruseho ukamenya ubushobozi bwawe aho bugera n’aho bugarukira. Ibi rero bigukangurira kwiha agaciro no kwikunda kurushaho.

Muri make, uburyo bwiza bwo gusobanukirwa mindfulness ni ukwitoza kuyikoresha ubwawe mu buzima bwa buri munsi.

Fata akanya uzengurutse amaso ahakuzengurutse, mu cyumba urimo aka kanya usoma ibi: Ni iki ubona? Ibikoresho byo mu nzu, ameza n’intebe, inkuta zisize amarangi, ibitabo, amafoto, idirishya. Hari itara rimanitse ku idara cyangwa ni rimwe batereka ku meza iruhande rw’igitanda? Cyangwa ni yombi? Birashoboka ko muri icyo cyumba harimo abandi bantu cyangwa se imbwa yawe iri guhunyiza hafi aho. Mu cyumba harashyushye, harafutse, harakonje cyangwa ni imberabyombi? Hari akayaga gatambuka mu muryango/idirishya bifunguye?

Mbese muri make, gerageza kwiyumva mu bikuzengurutse, aho uri aka kanya.

Hari ijwi ryitandukanya n’andi agukikije? Imodoka itambuka, urugi rufungwa, intoki zikanda kuri mudasobwa? Abantu baganira? Ikawa itogota ku ishyiga?

Naho wowe bite? Ushobora kwisuzuma ukamenya ibijya mbere muri wowe w’imbere? Urumva utuje? Mbese urahumeka gahoro gahoro utuje, cyangwa urahumagira? Ushobora kumva umutima wawe utera? Urumva unaniwe? udatuje? Gerageza kwiyumva mu bice by’umubiri wawe bihura n’isi: ikibuno ku ntebe, inkokora zawe ku meza/intebe, ibirenge byawe ku isima. Ibiganza byawe biri he aka kanya?

Izi ngingo zose, ubusanzwe tubona nk’aho ari ntacyo zivuze nizo shingiro rya gahunda ya mindfulness. Ikigamijwe mu gusuzuma ibi byose ni ugutoza ubwonko bwawe kumenyera kuba aha, muri aka kanya.

Mu buzima busanzwe, igihe cyose umuntu ari maso, ubuzima bwose bugenzurwa n’ubwonko: Duhangayikira ahazaza, tukibaza uko bizagenda, icyo tuzavuga/tuzakora, tugatekereza ku hahise – iyo mba naravuze / narakoze ntya byari kuba byaragenze bitya,…; turarota ku manywa, tukibuka, tukagereranya. Tukarangazwa no kwirukanka inyuma y’intekerezo zimwe, tugasingira izindi,… Muri make: intekerezo zacu zihora zirukanka.

Noneho rero wakongeraho iby’ubuzima bw’isi ya none, ubwonko bugashyuha: turasesengura, tugafata ingamba, tukibaza, tugateganya, tukarota, tukicuza,…

Ubu buryo bwo gukaraga ubwonko rero nibwo budukura mu isi yacu ya none, y’aka kanya turimo, tugatwarwa…tukisanga twatandukiriye kure y’ibyo twakabaye dushyizeho umutima.

Kwimenyereza umwitozo wo kugarura intekerezo zatannye zikagaruka ku byo dushyizeho ibiganza aka kanya nibwo buryo nyabwo bwo gushyira ubwonko ku murongo, intekerezo zigatuza, umubiri ukagubwa neza, ubuzima muri rusange bukagenda neza –aka niko kamaro nyako ko kwimenyereza gahunda ya mindfulness mu buzima bwa buri munsi.

Ushobora kwitoza mindfulness ukoresheje gusoma ugashakisha amakuru mu nyandiko z’abahanga, ku mbuga nkoranyambaga [websites, youtube,…] cyangwa se ukisunga mugenzi wawe ubihugukiyemo cyangwa se umutoza wa meditation.

Intambwe ya mbere ni iyawe: kugira ubushake bwo kubyinjiramo no kugira umwete wo kubigumamo, kugeza mindfulness ibaye akamenyero mu migirire.

https://mindfulness.com/mindful-living/mindfulness-a-beginners-guide