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Kwanakin baya munyi magana game da yadda tunani ke haifar da canje-canje na zahiri a cikin kwakwalwa: yana ƙaruwa da launin toka, wanda ke da alaƙa da ikon yin tunani, kuma yana ƙara girman hippocampus, ɓangaren kwakwalwarmu da ke da alhakin tsara motsin rai.
Mutanen da suke yin zuzzurfan tunani a kullun suna zama mutane masu nutsuwa. Mun riga mun san cewa samun natsuwa zai samar mana da mafi ƙarancin walwala a rayuwa saboda haka bari mu fara aiki, zamu ajiye minti 10 a rana don yin zuzzurfan tunani.
Abubuwa 2 don tuna:
1) Dole ne ku ga wane lokaci na rana za ku iya keɓe waɗannan minti 10 don yin zuzzurfan tunani. Kun riga kun san yadda ayyukanku na yau da kullun suke, jadawalin ku, don haka ɗauki minutesan mintoci kaɗan ka yi tunanin lokacin da zaka iya samun waɗannan mintuna 10: kafin karin kumallo? Kafin barin gida? Bayan cin abinci? Kafin cin abincin dare?
Yi shawara game da lokacin da za ku yi zuzzurfan tunani, a wannan lokacin lokacin da kuke tunanin za ku iya ɗaukar minti 10 ku yi zuzzurfan tunani ba tare da wani ya dame ku ba.
Wannan shawarar itace mabuɗin domin sauran kwanakin ku cika alƙawarin ku na yin zuzzurfan tunani aƙalla mintina 10.
2) Zaku sauke wani application da ake kira Mai lura da lokaci.
Aikace-aikace ne wanda aka kirkireshi don sauƙaƙe aikin duk wanda yake son yin zuzzurfan tunani. Hakanan wani nau'in hanyar sadarwar jama'a ce don masu yin bita daga ko'ina cikin duniya. Kuna iya tuntuɓar wasu mutanen da suke yin zuzzurfan tunani, ƙirƙirar ƙungiyoyi da samun damar yin zuzzurfan tunani.
Shin wannan aikace-aikacen ya zama dole don yin zuzzurfan tunani? A'a, ba shakka ba ... amma yana sauƙaƙa abubuwa da yawa tunda Yana da mai ƙidayar lokaci wanda zai ƙidaya kuma zaka iya kunna sautunan "gong" daban don kunna kowane minti 2, misali.
Ina ƙarfafa ku da kuyi waɗannan matakan biyu don ku iya haɗa tunani cikin rayuwar yau da kullun. Za ku ga yadda kuke sarrafa motsin zuciyar ku mafi kyau yayin da kwanaki suka wuce.