"Pezani"

Zasinthidwa komaliza pa February 17, 2024 ndi Roger Kaufman

Anthu amapuma molakwika - mumapuma molakwika. #pumula

Anthu ambiri amapuma mozama komanso m'zifuwa zawo.

Izi sizabwino.

Kupuma pang'ono kumabweretsa mpweya wochepa m'thupi lanu ndipo kumapangitsa kusalinganika pakati pa mpweya ndi carbon dioxide.

Kupuma bwino ndi komwe mimba yanu imakwera ndikugwa pamene mukupuma ndi kutuluka.

Kupyolera mu kupuma mozama ndi mozindikira simungathe kusintha thanzi lanu, komanso kuphunzira kuti asiye.

Anthu ena sangaleke chifukwa cha zakale futse. Simungaiwale ndipo ayi khululuka.

Anthu amenewa akukhala m’dziko la zowawa ndi mavuto.

Koma pali chiyembekezo! Mwa kuphunzira kuleka, nanunso mungaphunzire kulola.

ululu, mkwiyo, chisoni Tiyeni tipume

nkhani

Madzi Lily - mpweya ndi moyo — kuchiritsa mwa kupuma

Pali zifukwa zambiri zosiyana anthu ndikufuna kuphunzira kupuma bwino.

Mwina muli ndi mphumu kapena vuto lina lomwe limapangitsa kupuma kukhala kovuta.

Mwinamwake ndinu wothamanga ndipo mukufuna kupititsa patsogolo kupirira kwanu.

Kapena mwina mumangoona ngati mulibe kupuma bwino ndipo ndikufuna kupeza ngati izo ziri zoona.

Ziribe kanthu chifukwa chake ndi chiyani, ndikofunikira kudziwa kuti pali zina Fehler zimene nthawi zambiri anthu amachita akamapuma.

Zolakwa izi zingayambitse mavuto aakulu a thanzi ngati sanakonzedwe.

M’nkhaniyi, tiona zina mwa zolakwikazo.

Maganizo nthawi zina amakhala achiwawa kwambiri.
Mutha kulowererapo m'miyoyo yathu.
Nthawi zina sitidziwa kumene maganizo athu akuchokera.
Ndi zimenezotu, nsanje, pamene ife tikudziwa bwinoko.

Koma pali uthenga wabwino. Tikhoza kuchitapo kanthu.

Tikhoza kutali ndi nkhondo maganizo osafunika osati kuthetsa, tingagwiritsenso ntchito chinyengo ichi kuti tidziwe komwe amachokera, mphamvu izi zowawa.
tonse tingaphunzire kudzithandiza tokha.

Nkhani #ConsciousBreathing

Mkazi akumva nkhani — ndi m'mbiri - Yambani kupuma

"MAAAAAAAAAAA!! Yuaaaahoahhhhhhhhhhhhhhhhhhhhh!

Poyamba Tina sankadziwa komwe kukuwa kwa mwana wake wamkaziyo. Kenako anaipeza m’mundamo.

Anagwetsa dengu lake lochapira, lodzaza ndi zovala zatsopano, zokonzeka kupachika padzuwa ndikuthamangira kuchitseko cha khonde.

Tina adapeza mwana wake wamkazi akukuwa pansi pa swing, atagwira bondo lake - akufuula kwambiri kuposa malo omanga m'chilimwe - ndi kubowola nyundo.

"Oh mulungu, chachitika ndi chani?" Tina adanyamula mwana wake wamkazi Lena ndikumukhazika pabondo lake. Sobs adatuluka mwa msungwanayu mosinthana, yemwe adalira pakati ndikufera m'mphuno.

Schschsch… osati zoipa. Mwaona?” Tina anaphulitsa bondo la mwana wake wamkazi. “Kumeneko, taonani, kadzidzi akuuluka. Ndi pamwamba, apo! Mumtengo!"

Kamwana kamsungwana kakang’ono kamene kanali padzuwa, n’kununkhiza ndi kugwedeza mutu. "Ukuwona?" Tina adafunsa. Lena anagwedeza mutu ndikumwetulira. "Chabwino!" Anatero Tina. "Ouch wapita tsopano ndipo sabwereranso!"

Zowuluka ndi zomverera

Mayi ali ndi misozi m'maso mwake — Tiyeni tipume - zomverera

Tsopano mukudabwa kuti ma ouches owuluka akugwirizana bwanji ndi malingaliro? Ndikufotokozerani chifukwa ichi ndi chodabwitsa picture pa "zokonda" zanu.

Ululu, maganizo kapena thupi, amafuna kulankhula chinachake.

Ngati mwendo ukupweteka ndikutuluka modabwitsa, umadziwa kuti wathyoka. Ndizosavuta, umapita kuchipatala.

Ngati mukumva nseru, mwina chifukwa cha chakudya chowonongeka kapena chifukwa cha zochitika zina.

Tsopano muyenera kuganizira za dokotala yemwe mumapita. General Doctor kapena Analyst? Zovuta kale.

Koma ngati mwakwiya, mwapweteka, mwansanje, kapena 180 - musavutike ngakhale kufunsa ngati muyenera kuwonana ndi dokotala.

"Mumadya" kutengeka mwa inu nokha, kukhumudwa kapena kudzisokoneza nokha.

Deine maganizo oipa, kupweteka kumbuyoko, komabe, kumlingo womwewo ndi uthenga wakuti chinachake chalakwika.

Chinyengo ndi mawonekedwe:

ululu monga "Lena".

"Lena" akufuna kukuwonetsani kuti chinachake chalakwika.

Ntchito yanu ndikuzindikira "Lena" ndikumuwombera kuti awuluke.

Pokhapokha "Lena" angapitirize kusewera fröhlichen kukhala.

Malangizo - kuyamba kupuma

Duwa la rapeseed ndi mawu: Moyo ndiwosavuta. Inhale ndi exhale, ndiye bwerezani. - osadziwika — Zokongola kwambiri zitat kuti za kupuma

Mwina ndinu odziwa kusinkhasinkha, ndiye kudzakhala kosavuta kuti inu mutsatire malangizo awa.

Koma ngakhale popanda chidziwitso cham'mbuyomu, izi zimapambana nthawi zambiri posachedwa pakuyesa kwachiwiri.

Osataya mtima!

Mphoto ya izi ndi "mawondo" opanda zipsera!

Mpweya

Kupuma kwathu ndi kofunika kwambiri kotero kuti tikhoza kukhala ndi moyo mphindi zochepa popanda izo.

Timagwiritsa ntchito njira zosiyanasiyana zopumira popumula, zina mphamvu ndipo timatha kupuma mwaukali, ngakhalenso mwaumoyo.

ife ntchito mpweya nawonso kuwuzira.

Samalani ndi mphamvu ya mpweya wanu, pakali pano!

Tsekani maso anu ndikupumira nokha.

Pongoganizira "kupuma" mumapumula madigiri 45.

Gwirani kutengeka kosafunika

Gulu la anthu akuyenda mu kanjira, kusonyeza maganizo — Tiyeni tipume - ululu

Ndikufotokozerani bwino njira ina kwa inu ndi chitsanzo.

Tiyerekeze kuti mumangokhalira kuchita zinthu mopambanitsa ndi mnzanu (mnzanu).

Atha kukhalabe kuntchito nthawi yayitali, zabwino kwambiri Freund / Bwenzi lapamtima ndi mlendo wamuyaya, zomwe amakonda ndizofunika kwambiri kuposa zochitika zapagulu.

Mwachidule: mumamva kubwezeredwa, osapatsidwa chisamaliro chokwanira pa chilichonse chomwe mumachita.

Ndipo m'malo 10 SMS tsiku, atatu okha.

Ngakhale wamfupi: ndiwe wansanje. Mumachita nsanje pafupifupi chilichonse ndi aliyense amene amakupatsani nthawi ndipo amabera chidwi cha mnzanuyo.

Mukamayesetsa kwambiri, zimafika poipa kwambiri. Wokondedwayo mwadzidzidzi amayamba kupita kukawedza kapena kusonkhanitsa masitampu. Chodabwitsa, poyang'ana koyamba.

Mu mphindi yachiwiri mumadziona kuti mwalephera, opanda pake komanso otsitsidwa kukhala nyani.

Izi zimasiya chitseko chotseguka cha kukhumudwa kapena kutha.

Kapena onse awiri.

Kusiya - kupuma momasuka

Mkazi yemwe ali pamalo a lotus ndikumwetulira kokongola — Yambani kupuma - kupuma ntchito Kuchuluka kwa mapapo

Pezani malo omwe mungakhale opanda chosokoneza kwa mphindi 20 zotsatira.

Izi zitha kukhala m'nyumba mwanu kapena m'chilengedwe.

kufa chikhalidwe nthawi zonse ndi yabwino, koma nthawi zina sichoncho.

Ngati mukuchita masewera olimbitsa thupi kunyumba, sorge kuti wina asakusokonezeni. Palibe foni, palibe mwana, palibe belu, ngakhale izo mphaka.

Zomera ndi miyala zili bwino.

Dzipangitseni kukhala omasuka. Monga momwe mukufunira.

Tsekani maso anu ndikuyang'ana pa kupuma kwanu.

Penyani iwo akuyenderera kupyolera mwa inu.

Munthawi ino muli. Osatinso.

Mudzapeza kuti kugunda kwanu kumachepetsa.

Zithunzi zimabwera m'maganizo, zithunzi zimapita. Amadutsa ngati mitambo. Zotengeka zimabwera, kutengeka kumapita.

Amawomba ngati mphepo.

Manche Maganizo ndi zithunzi amatha kukukhudzani, ena inu nkomwe sadziwa.

Pamene muli mu-kufa, mwachidziwitso ndi mwadala kumbukirani mkhalidwe umene unakukhumudwitsani kwambiri.

penyani iye

Kupenya sikutanthauza kulowa.

Mumayang'ana momwe mukumvera ngati wina akukhala mu shopu ya khofi pabwalo la ndege ndikuwonera ndege zikubwera ndikunyamuka.

Palibe china.

Kutengeka tsopano ndipo panthawiyi kumakhala "Lena" yemwe adagunda bondo lake. Iweyo umakhala "Tina" yemwe amazindikira.

Zikucheperachepera pakali pano, monga momwe mungazindikire, pongoyang'ana!

Osayikanso mphamvu mu kutengeka.

Chosiyana ndi chikondi si chidani, koma mphwayi!

Lolani "kupitiriza kupuma" ndipo mukamva kuti "ouch" watha, mukhoza kubwereranso.

Mumamasuka kwambiri, sichoncho?

Kwa ophunzira apamwamba, tiyeni tipume

Mtsikana amatenga selfie ndi mawu akuti: "Pumani m'tsogolo, pumani zakale." - Wolemba sakudziwika — "Pezani m'tsogolo, pumani zakale." - Wolemba sakudziwika

Ngati mumayeserera pang'ono, mudzatha kuchita izi mosavuta komanso mwachangu yaying'ono kudzutsa mdierekezi.

Ena adzabweranso.

Ndiye ndi chizindikiro chakuti chinachake chosiyana kwambiri ndi kumbuyo kwa malingaliro obwerezabwereza.

Inu mukhoza kumapitirira mu mzimu.

Mutha kudzifunsa kuti, "Kodi gwero la nsanje yanga ndi chiyani?"

Wanu Kutulutsidwa nthawi zambiri amalankhula nanu pazithunzi.

Zitsanzo

Yambani kupuma - nthawi zina sizigwira ntchito nthawi yomweyo, nthawi zina zimatenga nthawi ndipo yankho limabwera m'maloto, pachimbudzi kapena potsuka mbale.
Zikumbukiro zingaoneke, monga mmene munayenera “kumenyera” chisamaliro cha kholo.
Monga momwe munalangidwira ngati simunachite zomwe makolo anu amalingalira.
Mwina kukumbukira wina kudzabwera Liebeamene analekana ndi inu.
Kusuntha.
Chifukwa: Nsanje imakhudzana ndi kuopa kutaya.
Timamamatira chifukwa tikuopa kutaya kanthu.

zothetsera

Mukhoza kupitiriza ndi mpweya wanu arbeiten.
Mutha kulingalira momwe, mutayang'ana vutolo mosalowerera ndale, kukumbukira / Chisoni / Exhale ululu.
Dzazani mapapu anu ndi zosiyana: ngati mukufuna kumasula nsanje, pumani Liebe kapena mphwayi.
Ngati mukufuna kutulutsa mkwiyo, pezani mgwirizano kapena kusalowerera ndale.
Ndikuchita pang'ono, mutha kuchitanso izi pa 30th red light mumayendedwe amzinda.
Chilichonse chomwe mungaganizire ndi chabwino.
Pali lamulo limodzi lokha.
Cholinga chenicheni.
mukhoza kulowa Farben puma fungo.
Mutha kutulutsa ziwanda ndikupumira mwa angelo.
Ziribe kanthu zomwe zingakuthandizeni, ndi zolondola.

Mawu 24 okongola kwambiri okhudza kupuma

Atsikana awiri akumwetulira ndi mawu akuti: "Pumani m'tsogolo, pumani zakale." - Wolemba sakudziwika — Kusiya - momwe mungapumire bwino pamimba kapena pachifuwa

“Pakuti mpweya ndi moyo, ngati upuma bwino, udzakhala ndi moyo wautali padziko lapansi. - mwambi wa Sanskrit

“Mamvedwe amabwera ndikuchoka ngati mitambo mumlengalenga mwamphepo yamkuntho. Kupuma mwachidziwitso ndiko chithandizo changa. " - Thich Nhat Hanh

“Moyo ndi wosavuta. Pumirani ndi kupuma, kenako bwerezani.” - osadziwika

“Pezani izi tsogolo puma, puma kale.” - Wolemba sakudziwika

"Kupuma ndiye chisangalalo chabwino kwambiri m'moyo." – Giovanni Papini

“Mpweya ukapanda mpumulo, zonse sizikhazikika; pamene mpweya uli bata; zonse zili chete. Yesetsani kupuma bwino. The inhalation amapereka mphamvu ndi thupi lolamulidwa; Kuteteza kumabala mphamvu ndi moyo wautali; Kutulutsa mpweya kumachotsa thupi ndi maganizo.” – Goraksasathakam

“Ngati mwadzuka mukupuma, zikomo! Muli ndi lina Chance. " - Andrea Boydston

"Mpweya ndiye mgwirizano pakati pa malingaliro ndi thupi." — Dan Brule

"Mpweya wanu ndi nangula wanu." - osadziwika

Mtsikana amatseka maso ake ndi mawu akuti: Mpweya wako ndi nangula wako. - osadziwika — Zolemba za kupuma

"Kupuma mozama kumabweretsa kuganiza mozama, monganso kupuma mozama kuganiza mozama." - Elsie Lincoln Benedict

"Kupuma, ndi tsiku loipa chabe, osati moyo woipa." - osadziwika

“Kukhoza kupuma ndi mphatso. Dzukani tsiku ndi tsiku wothokoza chifukwa cha mphatso iyi.” -Johnny Lung

Kumwetulira, puma, chepetsa komanso khalani ndi moyo wokhutitsidwa Moyo." -Johnny Lung

"Mpweya wanu ndi chithandizo chanu." - osadziwika

"Kupuma mwachidwi kumathandizira kuzindikira komanso kumakulitsa nthawi yopuma." — Dan Brule

"Nthawi zonse ndikamva buluu, ndimayambanso kupuma." - L. Frank Baum

"Moyo sudziwika ndi kuchuluka kwa mpweya umene timapuma, koma ndi mphindi zomwe zimachotsa mpweya wathu." - osadziwika

"Ndimadzuka tsiku lililonse ndipo ndimakhulupiriranso kuti: Ndimapuma! Ndi tsiku labwino. " – Eve Ensler

"Kupuma mwachidwi kumathandizira kuzindikira komanso kumakulitsa nthawi yaulere." - Dan Brule — anthu amapuma molakwika inu

"Ngati ndikanasankha kukukondani ndikupuma, ndinganene ndi mpweya wanga womaliza kuti ndimakukondani." - osadziwika

"Mpweya wanu ndi nangula wanu." - osadziwika

"Kupuma, m'malingaliro mwanga, kumagwirizana ndi kukonza moyo wa munthu." – Luce Irigaray

"Likhoza kukhalabe tsiku labwino ngati mwangogwira mpweya." -Johnny Lung

“Mumakhala moyo ndi kupuma. Ichi ndi chinthu chabwino kukumbukira. " -Johnny Lung

"Ndiwo okhawo odziwa kupuma bwino omwe adzadutsa." – Pundit Acharya

Kupuma moyenera - 93% ya anthu amapuma molakwika

Pafupifupi nthawi 30.000 pa Tag munthu aliyense amapuma. Komabe, anthu ambiri amalakwitsa kwambiri akamapuma zomwe zimakhala ndi zotsatirapo zoyipa pamoyo wanu umoyo akhoza kukhala.

Dziwani ngati mumalakwitsanso kupuma uku.
Liebscher & Bracht | Akatswiri a Pain

Masulani Mpweya Wanu: Momwe Mafanizo Amakuthandizireni Kupumira Mozama komanso Modekha

Mafanizo angakhale ndi chiyambukiro chachikulu, makamaka ponena za kuwongolera kuzindikira ndi kachitidwe ka kupuma.

Nawa mafanizo 18 opangira komanso omveka bwino omwe angakuthandizeni kuzamitsa ndikuchepetsa kupuma kwanu:

Kupuma ngati mafunde odekha a m'nyanja akugudubuzika m'mphepete mwa nyanja ndikubwerera pang'onopang'ono.

Lolani mpweya wanu kuvina ngati masamba amphepo, opepuka komanso osasamala.

Tangoganizani kuti mapapo anu ali ngati mabaluni akukulitsa, akukulirakulira mbali zonse.

Pumani mozama, ngati kuti mukukokera kafungo ka nkhalango yongotsegulidwa kumene pambuyo pa mvula yamkuntho.

Onani kupuma kwanu ngati kamphepo kakang'ono kakuwomba m'nkhalango yabata.

Ganizirani za kutulutsa mpweya ndi mpweya ngati kunong'ona kwa nyenyezi, kwabata komanso kotambasula.

Imvani momwe mpweya uliwonse umabweretsa Khazikitsani bata kutumiza nyanja yowala bwino.

Tangoganizani kuti ndi mpweya uliwonse mumatulutsa mtambo wa fumbi umene umayeretsa masomphenya anu.

Lolani kupuma kwanu kukhale komveka ngati kugunda kwa mtima Chikondi ndi moyo mapampu.

Tiyerekeze kuti mapapo anu ali ngati mitengo yokongola kwambiri, yotulutsa mpweya wabwino ndi mpweya uliwonse maguwa Kumwa CO₂.

Tangoganizani kuti ndi mpweya uliwonse mumatsegula zenera lomwe limalowetsa mpweya wabwino komanso wozizirira.

Onani mpweya uliwonse ngati funde lakutsitsimuka likuyenda m'thupi lanu.

Onani kupuma ngati kukweza ngalawa yomwe imakutengerani paulendo mtendere wamumtima amatenga nanu.

Kumva ngati ndi mpweya uliwonse mtambo wa kupsinjika kwa thupi lanu amapereka njira.

Tangoganizani kuti kupuma kwanu kuli kofatsa mvula, zomwe zimadyetsa nthaka ya m'munda wanu wamkati.

Pamene mukupuma, ganizirani za kusonkhanitsa mphamvu ndi mphamvu, monga momwe dzuŵa limasonkhanitsa kuwala kwa m'maŵa.

Pamene mukupuma, zilekeni ngati masamba a m'dzinja omwe amagwa mosavuta kuchokera kumitengo.

Onani m'maganizo kuti mpweya uliwonse ndi wofewa, womwewo wakale maganizo ndipo amachotsa nkhawa ndikupanga malo a zinthu zatsopano.

Mafanizowa atha kukuthandizani kuti mupeze mwayi wozama, wozindikira kwambiri pakupuma kwanu ndipo motero zimathandizira kuti pakhale bata komanso kupezeka m'moyo watsiku ndi tsiku.

FAQ: Kupuma moyenera - njira yanu yopita ku thanzi labwino komanso mtendere wamkati

N’chifukwa chiyani kupuma moyenera kuli kofunika kwambiri?

Kupuma bwino n’kofunika kwambiri pa thanzi lathu lakuthupi ndi m’maganizo. Amapereka thupi ndi okosijeni wofunikira, amalimbikitsa kupuma, amachepetsa nkhawa komanso amatha kulimbikitsa chitetezo cha mthupi. Kupuma mwachidwi kumatithandiza kukhala pano ndi pano ndikuwonjezera thanzi lathu.

Kodi njira yoyenera yopumira ndi iti?

Njira yoyenera yopumira ndi kupuma kwamimba kapena diaphragmatic. Mumapuma kwambiri m'mimba mwanu kotero kuti ikufutukule, ndipo mukapuma m'mimba mwanu imayambanso. Kupumira kumeneku kumapangitsa kuti mayamwidwe a okosijeni azikhala bwino komanso amathandizira kupumula.

Kodi ndiyenera kuchita masewera olimbitsa thupi pafupipafupi bwanji?

Zochita zolimbitsa thupi zopumira zimatha kuchitika tsiku lililonse, makamaka kangapo patsiku. Mphindi zochepa chabe m’maŵa ndi madzulo zingakhale ndi chiyambukiro chabwino pa moyo wanu. Kukhazikika ndikofunikira kwambiri kuposa nthawi yamasewera.

Kodi kuchita masewera olimbitsa thupi kungathandize kuthana ndi nkhawa komanso nkhawa?

Inde, kuchita masewera olimbitsa thupi ndi njira yabwino yothetsera nkhawa ndi kupsinjika maganizo. Amathandizira kuyambitsa dongosolo lamanjenje la parasympathetic, lomwe ndi gawo la dongosolo lamanjenje lomwe limayang'anira kupuma. Chotsatira chake, angathandize kuchepetsa zizindikiro za kupsinjika maganizo ndikulimbikitsa mkhalidwe wabata.

Kodi ndingatani ngati ndikuvutika kupuma mozama m'mimba mwanga?

Ngati mukuvutika kupuma mozama m'mimba mwanu, yambani ndi masitepe ang'onoang'ono. Gona chagada chagada, ikani dzanja limodzi pamimba ndipo linalo pachifuwa chanu. Pamene mukukoka mpweya, yang'anani kwambiri kuti mimba yanu idzuke popanda kusuntha chifuwa chanu. M'kupita kwa nthawi ndi kuchita izo zidzakhala zosavuta.

Kodi pali nthawi kapena zochitika zina pamene kupuma bwino kumakhala kopindulitsa?

Kupuma koyenera kumapindulitsa makamaka panthawi yachisokonezo chachikulu kapena kupsinjika maganizo. Koma itha kuchitidwanso panthawi yabata kuti mukhazikike mozama. Musanagone kapena panthawi yopuma pa tsiku la ntchito ndi nthawi yabwino yolamulira kupuma kwanu.

Kodi masewera olimbitsa thupi amathanso kuchepetsa madandaulo akuthupi?

Inde, kupuma moyenera kungathandize kuthetsa matenda osiyanasiyana, monga mutu, kuthamanga kwa magazi, ndi vuto la kugaya chakudya. Mwa kupumula thupi ndi kukonza mpweya wabwino, zizindikiro zimatha kuchepetsedwa.

Kodi ndingatani kuti ndidziwe bwino za kupuma kwanga m'moyo watsiku ndi tsiku?

Kuti mudziwe bwino za kupuma kwanu m'moyo watsiku ndi tsiku, khalani ndi zikumbutso pafupipafupi kuti mupume pang'ono ndikuwona momwe mukupuma. Gwiritsani ntchito nthawi ngati kudikirira pamagetsi kapena kupanga tiyi kuti mupume pang'ono mozama.

Njira ya Wim Hof - Kupumira Motsogozedwa kwa Oyamba

Nthawi ino ndife okondwa kukuwonetsani machitidwe opumira mu Chijeremani.

Kotero inu mukhoza kungochita izi kupuma asangalale pomwe Wim amakuperekezani pamapume atatu.

Phokoso lopumirali ndi kalozera wamawu wokuthandizani kuti mukhalebe ndi kamvekedwe ndi liwiro mukamapuma.

Ingoyang'anani kuwirako kukukulirakulira ndikulumikizana ndikutsatira ndi mpweya wanu.

Mudzamva Wim akupumira pafupi ndi inu, ndipo mawu osangalatsa akumbuyo amakuthandizani kuti mutseke malo omwe mumakhala kuti musamangoyang'ana chilichonse koma mpweya wanu.
Wim Hoff

Ngati mukumva kuwawa, mkwiyo kapena chisoni mkati mwanu, kupuma kungakhale kothandiza kwambiri.

Kupuma Dulani mozama ndikulowetsa zomverera ingopitani.

Mwa kupuma mumaphunzira gwira zomverera zosafunikira ndipo aleke apite.

Gawani positi iyi ndi munthu wina yemwe angapindulenso.

Pomaliza Tiyeni tipume

Mkazi wovala siketi yofiira amafika pamalingaliro ake — Tiyeni tipume

Zilekeni zili ndi zambiri zokhudzana ndi kuzindikira chomwe chimayambitsa.
Izi zimachitika nthawi zonse kuchokera mkati.
Pakuti monga m’zinthu zazing’ono, momwemonso m’zinthu zazikulu.
Simungathe kuchita dziko lonse lapansi ändern.
Mutha kusintha dziko lanu nokha ndikukhala osangalala wina akauzira.

Musamayembekezere zozizwitsa, koma zili ngati galasi: mumafunikira zoyera zambiri, zatsopano madzi Thirani mu galasi ndi dothi mpaka madzi asintha kukhala zomwe mukufuna.

Ndipo pamene mukuchita izi, yesetsani kusiya ndikupuma komanso kuyang'anitsitsa izi popanda kuchitapo kanthu, "maondo" anu adzakhalabe oyera komanso osasunthika.

#GoBreatheLive
#Machiritso Opuma
#EmotionsLettingGo
#ConsciousBreathing