Meḷeḷe in naan ko

Ñe aṃ menono ḷọk etoḷọk jān aṃ menono tok, ānbwin ej oktak ñan kakkije: menono in bōro ej make ruṃwijḷọk ñe kwōj menono ḷọk, im juon menono ḷọk eto ej kaaetokḷọk iien in. Men in eṃōj joñe eṃṃan, im ej men eo wōt ilo ad mour eo kwōmaroñ make kōṃṃakūti, jabdewōt iien. Ejjeḷọk wāween eo kwōj aikuj katak im ejjeḷọk bwini — jidik wōt iien eḷapḷọk ñan iaḷ eo ñan nabōj jān iaḷ eo ñan lowa.

Kajjioñe iuṃwin jilu menono, kiiō wōt, im jab kōṇaan jabdewōt. Bar jidik: Menono

Enañin aolep armej, ñe rej kakkije, rej menono 12 ñan 16 alen ilo juon minit. Ilo tarrin jiljino menono ilo juon minit, menono im menono in bōro rej etal ippān doon ilo juon wōt joñak; ekkatak ej ṇaetan men in resonance breathing, im ej joñe bwe ilo iien in menono in bōro ej oktak eḷaptata — juon kakōḷḷe in kakkije. Menono eo ilo peij in ej etal ilo joñan in, im kwōmaroñ karuṃwijḷọk ak kaṃōkajḷọk. Joñan eo ejiṃwe ej eo kwōjjab aikuj pukot aṃ menono ie.

Ñe ej addeboulul bōraṃ, bar menono wōt āinwōt an make itok. Bar jidik: Menono

Ālikin menono ḷọk, juon menono aenōṃṃan ej make kakkije jidik iien, ṃokta jān an itok menono eo juon. Kakkije in ejjab dāpij menono: ejjeḷọk men kwōj dāpije, ānbwin ej kōttar wōt ṃae iien ej bar kōṇaan menono. Ilo jabōn menono tok, enañin ejjeḷọk kakkije in; ijo ebwe juon pād jidik. Eo ej dāpij an menono kōn an kōṇaan, ej kammineneik juon wāween. Ijin meḷeḷein wōt: kōtḷọk bwe menono en bōk kakkije eo an make.

Ilo aṃ menono ḷọk in juon, lale iien eo eaenōṃṃan ālikin. Ear pād wōt aolep iien. Bar jidik: Menono

Juon bōjrak e kadu ṃokta jān an jino juon men: jilu jekōn me ejjeḷọk men ej waḷọk ie. Ikōtaan men eo ej waḷọk im men eo jej kōṃṃane kake, aolep iien ewōr juon jikin e dik, im bōjrak jidik meḷeḷein: lale jikin in. Ejjeḷọk ḷapḷọk jān men in, im ejjeḷọk men eaikuj waḷọk jāne. Kōn men in, menono eo ilo peij in ejjab jino kiiō wōt.

Ṃokta jān aṃ kōṃṃane men eo juon: menono ḷọk juon alen. Bar jidik: Menono

Naan in ej itok jān Japan, Shinrin-yoku, im meḷeḷein wōt: pād iuṃwin wōjke ko, ejjeḷọk mejānkajjik. Jet ekkatak raar joñe ālikin juon menono in bōro eaenōṃṃanḷọk im dikḷọk stress hormone; ewi joñan ej itok jān wōjke ko im ewi joñan jān kakkije im ṃakūtkūt, ejjañin alikkar. Kwōjjab aikuj juon bukun wōjke ejenolọk. Juon park, juon iaḷ e dik, juon wōjke iṃaan wūnto eo — rej juon jinoin.

Ñe kwōmaroñ, etal ñan nabōj. Bōlen men eo ej kemour tata ejjab pād ijin. Bar jidik: Nabōj

Eo ej al ak al dik, ej menono ḷọk eto im ejjab ḷōmṇak kake: ainikien eo ej aikuj menono, im ānbwin ej make ajeje. Ewōr barāinwōt juon wūdiddid e mera ilo ubōṃ im bōraṃ, im elōñ armej rej eñjake bwe ej kaaenōṃṃan. Ekkatak ej kwaḷọk bwe al, eḷaptata al ippān doon, ej kadikḷọk inepata im kalōñ ḷōmṇak. Ej juon iaan iaḷ ko rerūttotata ñan aenōṃṃan; kajjojo al in kakiki ajri ej kōjerbale. Ejjab aikuj aiboojoj ainikien.

Al dik juon wōt ainikien aetok, ilo joñan dik eo kwōkōṇaan. Bar jidik: Menono

Juon añkō ej juon kakōḷḷe e dik — juon naan, juon annañ ak juon uññūr — eo kwōj kobaik ippān juon iien eṃṃan, bwe tokālik en kajepḷaak iien eo. Ilikin ej pād katak eo Pavlov ear kwaḷọke kōn kidu eo an: men ko rej waḷọk ippān doon elōñ alen, kōmālij eo ej kobaik er. Men in ej waḷọk aolep iien; juon añkō ej juon wōt kobaik āinwōt in, eo kwōj likūti kōn aṃ kōṇaan. Men eo eṃōj kaṃool ej wāween katak in. Ejjeḷọk ijin ej kalliṃur bwe juon añkō enaaj ukōt kajjojo awa eddo.

Likūti ñe juon men eṃṃan kiiō. Ilo raan ko reddo, epād kadede. Bar jidik: Añkō

Psychology ej ṇaetan katak kōn kobaik „conditioning“. Ivan Pavlov ear kōjañ juon bell ṃokta jān kajjojo iien naajdik kidu eo; ejjab to, bell eo wōt ear bwe, im ear tọọr dānnin lọñiin kidu eo. Ejja men in wōt ej waḷọk ippān armej aolep iien, im ekkā ejjeḷọk ej kile: juon al, juon bwiin, juon jikin rej kajepḷaak juon eñjake. Wāween in eṃōj kaṃool eṃṃan elōñ ḷọk jān jibuki iiō. Ej jerbal ñan keememej ko reddo āinwōt ñan ko reṃṃan, im ko reṃṃan kwōmaroñ kōjparoki kōn aṃ kōṇaan.

Al ta eo ej kajepḷaak eok ñan juon jikin eṃṃan? Bar jidik: Etke men in ej bọur

Ñe ejja inepata ko wōt rej bar itok im bar itok ilo bōraṃ, im ejjeḷọk men ej ṃōj kōmadṃōde, rej ṇaetan men in addiṃakoko in ḷōmṇak. Ej āinwōt ḷōmṇak eṃṃan, ak ej dāpij ānbwin ilo pen im ej bōk kiki jān eok. Ejjab ekkā an juon ḷōmṇak eṃṃanḷọk jipañ. Men eo ej jipañ ḷọk: leḷọk ñan kōlmenḷọkjeṇ eo aṃ juon men epidodo im jejjet — juon ainikien, menono, juon men ñan uññūri. Addiṃakoko eo ejjab bōjrak ñe kwōj jiroñ e bwe en bōjrak, ak ej luuji an dāpij ñe kōlmenḷọkjeṇ eo aṃ ej kakkije ijoko jet.

Kwōjjab aikuj jilkinḷọk ḷōmṇak ko. Jab leḷọk wōt aer jerbal iuṃwin jidik iien. Bar jidik: Roñjake

Juon ainikien e aenōṃṃan im jejjet — lọjet ak wōt ak juon ainikien e mera — eo ejjab kajjitōk jabdewōt jān eok. Ainikien rot in rej kalbubu ainikien ko rej waḷọk ilo jidimkij, im rej leḷọk ñan bōraṃ juon men e mera ñan dāpij; elōñ armej epidodoḷọk aer kiki kake. Ainikien ko ilo peij in rej waḷọk ilo kein jerbal eo aṃ make. Ejjeḷọk men rej rekoot e, im ejjeḷọk men ej jino make.

Kōtḷọk an etal ilo dik, im jab kōṃṃan bar juon men. Bar jidik: Roñjake

Men ko jej ba ñan kōj make elōñ alen, tokālik rej erom iaḷ eo ḷōmṇak ko rej make etetal ie. Men in eṃool ñan naan ko repen kōn kōj make āinwōt ñan naan ko rejouj. Kōn men in, juon naan eṃṃan, eo kwōj kāālōt elōñ alen, ejjab juon naan in anijnij, ak ej kamminene: ej kōṃṃan juon iaḷ eo epidodoḷọk jidik ñan etetal ie ilo iien eo juon. Eṃōj kaṃool bwe ainikien eo jej kōnono kake ñan kōj make ej jelōt ekōjkan ad eñjake. Juon naan make iaan ejjab kōṃṃan menin bwilōñ.

Kāālōt juon naan eo eṃṃan ñan kwe, im rọọl ñane. Bar jidik: Naan

Pād ilo iien in (mindfulness) meḷeḷein: pād ippān men eo ej waḷọk kiiō, im jab ekajete ilo ṃōkaj — menono in, ainikien in, eñjake in. Kamminene in erūtto elōñ tọujin iiō, im jān iiō ko 1970 eṃōj etale eṃṃan; ej kadikḷọk inepata im ej jipañ ñe ḷōmṇak ko rej addiṃakoko. Kwōjjab aikuj juon prokraaṃ im barāinwōt ejjeḷọk pet. Aolep men ilo peij in, ilo ṃool, rej ejja ṃakūtkūt eo wōt — ejjeḷọk wōt naan eo.

Ta eo kwōj roñ kiiō, ilo ruuṃ in? Bar jidik: Etke men in ej bọur

Kaṃṃoolol meḷeḷein ṃokta wōt: lale ta eo eṃṃan. Armej ro rej kōṃṃane men in aolep iien — āinwōt ñe rej je ilo jota jilu men eṃṃan in raan eo — ekkatak ko rej kwaḷọk bwe eḷapḷọk aer ṃōṇōṇō im rekajoorḷọk ñe ej pen. Kaṃṃoolol ejjab kajjitōk bwe kwōn jab lale men eo eddo; erro jimor remaroñ jutak iturin doon. Im ej ḷapḷọk ñe kwōj leḷọk ñan ro jet.

Ta eo ear eṃṃan rainin, jekdọọn ñe e dik? Bar jidik: Leḷọk

Ejjab juon naan an rijeḷā, ak juon kamminene an jikin in: lale juon armej eo eddo ñan kwe, ilo juon iien, āinwōt ajri eo ear pād ie — ekōṇaan jeḷā, ejjeḷọk kōjparok, im aolep men rej pādwōt iṃaan. Lale in ejjab jeorḷọk jabdewōt bōd im ejjab ukōt men eo eddo. Ak ej kōmeraik bōro — im men in eṃṃan ṃokta ñan eo ej lale āindein.

Kajjioñe ippān juon armej eo ear kaillu eok rainin. Bar jidik: Leḷọk

Kūtōtō ej illu eo ear pād wōt. Ej jitōñ ḷọk bar juon armej, ak ej eddo etto tata ñan eo ej bōke; ekkatak kōn jeorḷọk bōd ej lo bwe armej ro rej likūt aer kūtōtō, edikḷọk aer inepata im eṃṃanḷọk aer kiki. Likūt ejjab meḷeḷein bwe kwōj ba eṃṃan men eo, im ejjab meḷeḷein meḷọkḷọk; im ejjeḷọk en eaikuj kōṃṃane ṃokta jān an pojak. Meḷeḷein wōt: jab bōk eddo eo etoḷọk jān joñan eo eaikuj.

Kwōmaroñ likūti jabdewōt iien kwōpojak. Jab ṃokta jān e. Bar jidik: Leḷọk

Ruo mōttan meram jān ejja jikin eo wōt rej pādwōt juon, meñe rej kālọk ettoḷọk jān doon: men eo rej joñe ilo juon, ej waḷọk ilo ejja iien eo wōt ilo eo juon. Men in eṃōj mālejjoñe ioon elōñ ḷọk jān juon tọujin kilometer, im ilo 2022 raar leḷọk Nobel Prize kake. Kwoban jilkinḷọk ennaan āindein. Ak meḷeḷein bwe laḷ eban jepel aolepen ilo ṃōttan ko rej make iaer. Ta meḷeḷein ñan kōj — ej pādwōt peḷḷọk.

Jepel jān doon ejjab naan eo āliktata an laḷ. Bar jidik: Men ko repeḷḷọk wōt

Ilo men ko rediktata, jet men rej waḷọk im ejjeḷọk un jemaroñ loe: ñāāt juon atomic nucleus enaaj rup, ejjeḷọk emaroñ ba ṃokta, im physics ear pukot etto juon un ettino. Enañin aolep physicists rej riiti āinwōt lukkuun jide; ewōr kōmeḷeḷe ko jet rej dāpij wōt bwe aolep men ej pen ilo ettino. Ejjañin pepe. Ak pija eo kōn juon clock ej etal wōt — e jako an alikkar.

Āinwōt ad jeḷā, ilju ejjañin jeje ijoko jabdewōt. Bar jidik: Men ko repeḷḷọk wōt

Naan in (stardust) meḷeḷein ej ṃool, ejjab juon pija. Ṃōttan ko reddo an ānbwinnūṃ — māāl ilo bōtōktōkūṃ, kalsiuṃ ilo di ko diiṃ, oxygen ilo kajjojo menono — raar waḷọk ilowaan iju ko, im ke iju ko raar jeṃḷọk, raar jeplōklōk ñan mejatoto. Men in eṃōj joñe, ejjab juon bwebwenato. Aolep men kwōj loi im aolep men kwōj yokwe rej itok jān ejja jinoin eo wōt.

Kwōj nukun aolep men kwōj loi. Bar jidik: Ñan boñ

Relativity ejaje juon „kiiō“ eo ej ṃool ñan aolep; ta ej „ilo ejja iien eo“, ej pedped ioon ijo kwōj jutak ie. Jet physicists rej ḷōmṇak jān men in bwe aolep iien rej ṃool joñan wōt juon, im men eo ear pād ejjab jako, ej pād wōt ijoko jet ilo iien. Rej ṇaetan pija in block universe. Ej juon kōmeḷeḷe, ejjab kaṃool, im rijeḷā ro rej kōbauwe wōt kake. Einstein ear jeje men in ñan baaṃle eo an juon jeran ear mej, ñan kaenōṃṃan er.

Bwe kwaar pād, eban bar bōjrak an ṃool. Bar jidik: Men ko repeḷḷọk wōt

Bwe ewōr eñjake in aṃ kwe — men in ej men eo epaaktata, im ilo ejja iien eo wōt ettino eo eḷaptata. Science ej kwaḷọk ekōjkan an men ko ṃakūtkūt; ñan rainin ejjeḷọk ear kōmeḷeḷeik ekōjkan eñjake ej waḷọk jān men. Kōn men in, jet rej ḷōmṇak bwe eñjake ej juon iaan men ko pedped an laḷ; ro jet rej ḷōmṇak bwe ej men eo kōmālij ej kōṃṃane. Ejjeḷọk jimattan emaroñ kaṃool uwaak eo an. Juon wōt men elukkuun ṃool: bwe kwōj eñjake — im aolep men ko jet, kwōjeḷā kaki kōn wūnto in wōt.

Juon kōjām epeḷḷọk, ejjab juon katak. Bar jidik: Men ko repeḷḷọk wōt

Āindein rej ṇaetan men eo jet armej rej riipoot, ro menono in būrueir ear bōjrak im bar jino: aenōṃṃan, ejjeḷọk mijak, juon meram, ekkā juon lale ioon mour eo aer. Eṃōj joñe bwe enañin juon iaan ḷalem ñan joñoul ej keememej juon men āinwōt in ālikin an bōjrak menono in bōro, im bwe mijak mej ej dik wōt ālikin, iuṃwin elōñ iiō. Ta meḷeḷein eñjake in ej juon wāween lale: juon pija in jouj āliktata an kōmālij, ak juon lale ioon ta eo ej pād wōt. Ejjeḷọk emaroñ pepe kake, bwe aolep riipoot rej itok jān armej ro raar rọọl tok.

Kwōjjab aikuj kāālōt juon kōmeḷeḷe ñan bōk kaenōṃṃan eo ie. Bar jidik: Men ko repeḷḷọk wōt

Etto armej raar ḷōmṇak bwe būroṃōj eaikuj etal ilo jekjek ko, juon ālikin juon. Ekkatak ear kajiṃwe men in: uwaak eo ekkā tata ñan juon jako ej juon kajoor me elōñ rej loe ilo er make, meñe raar jab kammineneik e. Ālikin juon mour eaetok im eṃōj bwebwenato e ñan jeṃḷọkin, kaṃṃoolol ekkā an bōk jikin būroṃōj, im ejjab juon jab tiljek. Repen ḷọk mej ko raar itok ṃōkaj. Ñe būroṃōj ejjab meraḷọk iuṃwin elōñ allōñ, jipañ jān nabōj ejjab juon kakōḷḷe in ṃōjṇọ.

Ejjeḷọk joñan eo ejiṃwe. Būroṃōj e dik ej barāinwōt yokwe. Bar jidik: Ñan boñ

Bwilōñ ej iien eo juon men eḷapḷọk jān pija eo ad kake: juon lañ eobrak kōn iju, juon ḷotak, juon ḷōmṇak. Ekkatak ej kwaḷọk bwe ālikin, armej rej leḷọk eḷapḷọk, im rej lo aer inepata make bwe redikḷọk. Eo ej bwilōñ, ilo iien eo ejjab rọọl wōt ñan e make. Ñan men in ejjab aikuj juon men ejeja, juon wōt lale kein karuo.

Ñāāt eo āliktata kwaar jab meḷeḷe juon men, im kwaar ṃōṇōṇō kake? Bar jidik: Men ko repeḷḷọk wōt

Emān wāween pād ilo laḷ in: Ej waḷọk ñan eō. Imaroñ kōṃṃan jabdewōt. Ej waḷọk ikijjien ña. Ej mour āinwōt ña. Ajej in ej itok jān ṃanit in jetōb, im rainin rej barāinwōt riiti ilo wāween epidodo im alikkar, āinwōt juon kwaḷọk kōn ekōjkan an maroñ oktak kōtaan eo ippān mour eo aṃ make. Ejjeḷọk juon iaan naan kein ej utiej jān bar juon, im enañin aolep armej rej etetal ikōtaer aolep raan. Ruuṃ ko an jikin in rej kalōk ioon iaḷ in.

Ilo naan ta eo kwōj pād ie kiiō? Ej eo ejiṃwe ñan kiiō. Bar jidik: Etke men in ej bọur

Stoic ro — rijeḷā ro an etto āinwōt Epictetus im Marcus Aurelius — raar lukkuun kōjenolọk men eo ej ilo ad maroñ jān men eo ejjab. Ilo ad maroñ: ekōjkan ad ekajet juon men, im ta eo jej kōṃṃane; ejjab ilo ad maroñ: jeṃḷọkin, armej ro jet, men eo ear pād. Aenōṃṃan ijin ejjab meḷeḷein jaññilñil, ak kōjerbal kajoor ijo emaroñ kōṃṃakūt juon men ie. Elōñ men ilo psychotherapy in rainin rej itok jān ḷōmṇak in.

Ta iaan men kein ej lukkuun pād ilo aṃ maroñ rainin? Bar jidik: Ippān ro reṃṃan

Viktor Frankl, juon taktō jān Vienna, ear mour wōt ālikin jet kāām (concentration camp), im tokālik ear jeje kōn men eo ej bọur armej. Ekkā an kar bōk naan eo an Nietzsche: eo ewōr an „etke“ ñan mour, emaroñ kijenmej enañin jabdewōt „ekōjkan“. Ippān Frankl, meḷeḷein mour ejjab juon men kwōj make ḷōmṇake, ak juon men kwōj loe: ilo juon jerbal, ilo juon armej, ilo ṃwilin eo aṃ ñan men eo eban oktak. Etan katak eo an: logotherapy. Jān iien eo, elōñ alen eṃōj kaṃool bwe meḷeḷein mour ej kōjparok ājmour in ḷōmṇak.

Ñan wōn ak ñan ta eo ewōr tokjān ilju eo aṃ? Bar jidik: Ippān ro reṃṃan