Uburyo butandukanye bwo gukora mindfulness.
Uno munsi, turaganira ku buryo butandukanye bwo gukora umwitozo wa mindfulness. Uko tugenda dutera intambwe, umusomyi ushishikajwe n’iyi gahunda azabasha kugereranya ubu buryo, maze abashe guhitamo ubumunogeye bwamugeza ku mutuzo mu buzima bwe. Ukagenda wibaza uti mbese iyi myitozo nayibyaza umusaruro nte kugira ngo ingirire akamaro kandi ntavunitse?
Mindfulness ni iki?
‘Mindfulness’, ‘Pleine conscience’ mu Gifaransa. Mu Kinyarwanda kigenekereza twavuga ‘Kwiyumva byimbitse’. Magingo aya, nta ryaryo riraboneka mu Kinyarwanda. Hano duhisemo kurikoresha uko riteye mu Cyongereza, kugira ngo rigumane umwimerere w’igisobanuro cyaryo.
Uramenya neza ibi bikurikira :
- Gusobanukirwa uburyo butandukanye bwa mindfulness.
- Gushobora gushyira mu bikorwa uburyo bwa mindfulness wahisemo.
Guhumeka byimbitse [Deep breathing].
Guhumeka byimbitse, utuje, gahoro gahoro [banabyita guhumeka ukoresheje inda] ni bumwe mu buryo bwihuse kandi bworoshye bukugeza ku mutuzo, bukagukiza stress.
Ubushakashatsi bwakozwe na Bwana Marc Krasnow bwagaragaje ko hari isano itaziguye hagati yo guhumeka n’urugero rw’imikorere y’ubwonko. Krasnow yaragize ati, "Mu gihe umuntu abasha guhumeka gahoro gahoro, akanabasha guhumeka byimbitse, ibi bituma utunyangingo tw’ubwonko tudatambutsa amakuru yo kwahagira [gutewe n’igihunga cyangwa ubwoba] ku gice cy’ubwonko gishinzwe bene aya makuru, bityo ubwonko ntibukangurirwe kurekura ya misemburo ituma stress n’umuhangayiko bibaho. Bivuze rero ko niba ushobora guhumeka mu buryo butuje, ushobora no guturisha ubwonko bwawe".
Igihe habayeho ko umuntu yumva ahangayitse, yototerwa na stress, cyangwa se yumva ibyo arimo bimurenze, ni uko igice gishinzwe kugenzura aya marangamutima mu bwonko kiba cyakanguwe, maze aya marangamutima akaba igisubizo gikomoka ku misemburo iba yavubuwe n’icyo gice.
Niba rero umuntu ashobora kwitoza kugenzura imihumekere ye, agahumeka muri bwa buryo bwo guhumeka guturisha umubiri, birumvikana ko bizagendana no "guturisha ubwonko".
Gutekereza byimbitse [meditation].
Ijambo ‘meditation’ rifite igisobanuro cyagutse. Bumwe mu buryo bwo gukora iki gikorwa ni ugusuzuma no kunanura umubiri [body scan]. Uku gusuzuma umubiri bidufasha gutahura igice cy’umubiri gishobora kuba kibangamiwe ku buryo cyatubera nyirabayazana ya stress.
Akenshi iki gice kikaba kinabangamiwe/kibabara ariko umubiri utarabasha guha ubwonko amakuru: Waba uri gushinyiriza kubera kototerwa n’umuhangayiko? Urumva uri gusabayangwa ariko utazi ikibigutera?
Gukora igikorwa cyo gusuzuma umubiri bifasha mu kuwuturisha ndetse tukagaruka ku isi dukandagiyeho [tukava mu nzozi], muri gahunda turimo; tukareka gutwarwa intekerezo n’ibindi bitujyana kure y’ibyo dushyizeho umutima nonaha. Iki gikorwa gishobora gukorwa wicaye ku meza ukoreraho, uhagaze se cyangwa wirambitse.
Iki ni igikorwa ushobora gukora mbere gato y’ikizamini / kubazwa runaka, cyangwa se mbere yo kuva mu gikorwa kimwe usingira ikindi gikorwa.
Imyitozo ya Yoga.
Hari abantu ubusanzwe kwicara hamwe utuje bitabashobokera! Gukora yoga rero –igikorwa gishingiye ku kugenzura imihumekere bibafasha guturisha intekerezo zabo, bityo n’umubiri ugatuza. Ntabwo kugerageza iki gikorwa bisaba ko uba inzobere mu bya yoga. Hariho ibitabo ndetse n’imbuga za youtube [urugero Cosmic Kids yoga] zitoza abantu muri iki gikorwa.
Habaho n’ubundi buryo bwo gukora umwitozo wa mindfulness.
Hari uburyo butandukanye bwo gukora mindfulness. Umuntu wese ushishikajwe nabyo ashobora guhitamo uburyo hashingiwe ku buryo bumufasha gutuza, bumubangukiye kandi yibonamo. Hari inyandiko "Why Mindfulness?" iboneka kuri murandasi, isobanura uburyo burenze 50 bukoreshwa muri iyi gahunda.
1 ‘Mindfulness’, ‘Pleine conscience’ mu Gifaransa. Mu Kinyarwanda kigenekereza twavuga ‘Kwiyumva byimbitse’. Magingo aya, nta ryaryo riraboneka mu Kinyarwanda. Hano duhisemo kurikoresha uko riteye mu Cyongereza, kugira ngo rigumane umwimerere w’igisobanuro cyaryo.
2 https://knilt.arcc.albany.edu/Unit_3:_Different_Types_of_Mindfulness_Practices
3 Stress, meditation, yoga,…: Amwe mu magambo muri iyi nyandiko nta nyito bwite agira mu nkoranya y’Ikinyarwanda. Twahisemo kuyarekera umwimerere wayo mu Cyongereza, kugira ngo agumane igisobanuro nyacyo mu nyandiko.
