Tus yuam sij rau tus menyuam txoj kev kawm tiav yog kev muaj peev xwm nyeem ntawv, uas tau tsim nyob thoob plaws hauv lub tsev kawm ntawv theem pib, thiab rau ntau yam txuj ci no txhim kho ntxiv. Qee tus tseem qhia nws mus rau cov neeg laus, uas tso cai rau lawv nyeem cov ntaub ntawv ntawm tib qhov nyuaj thiab ntim ntawm ntau theem ntawm lawv tus kheej lub neej.
Nyeem txheej txheem tsis yog sib piv nrog qhov ceev ntawm kev nkag siab ntawm cov ntawv nyeem, raws li nws kuj tau hais nyob rau qib ntawm nws qhov kev nkag siab. Nws yog ib qho tseem ceeb tshwj xeeb rau kev txhim kho cov yam ntxwv xws li kev nyeem ntawv, qib 1. Cov qauv no tau tsim kev zam txim ntau vim tias txhua qhov kev txawj ntse txhim kho lub sijhawm.
txheej txheem nyeem ntawv yog dab tsi
1 chav kawm (cov qauv yuav muab rau hauv lub rooj) yog lub sijhawm tseem ceeb hauv tus menyuam lub neej. Tom qab tag nrho, yog tias koj tsis kawm nyeem ntawv hauv lub hnub nyoog no, ces nws yuav nyuaj dua ua qhov no. Ntau tus menyuam twb mus lawmtsev kawm ntawv, muaj peev xwm nyeem tau, uas tso cai rau lawv mus xeem tag nrho cov kev xeem nrog honors. Cov uas nyeem tsis tau ua ntej qib thawj yuav tau qhab nia qis, yog li nws pom zoo kom qhia koj tus menyuam kom nkag siab cov ntawv yooj yim txij li thaum yau.
Kev Nyeem Ntawv (Qib 1): Cov qauv uas tau teev tseg los ntawm lub xeev tsis suav nrog kev nyeem ntawv nkaus xwb. Nws yog ib qho tseem ceeb kom nkag siab tias txawm tias tsuas yog qhov ntsuas no tau muab rau hauv lub rooj, lwm cov txheej txheem yuav tsum raug coj mus rau hauv tus account.
Reading Mindfulness
Qhov kev ntsuas no txiav txim siab seb tus menyuam puas paub thiab nco ntsoov qhov nws nyeem. Kev nyeem ntawv nkag siab tsis yog nyob ntawm tus me nyuam lub peev xwm xwb, tab sis kuj nyob ntawm cov ntsiab lus ntawm nqe lus. Nws raug nquahu kom siv cov ntawv yooj yim uas muaj ob peb kab lus ntev los ntsuas cov ntsiab lus ntawm kev nyeem ntawv no. Thiab cia qhov kev ntsuam xyuas raug teeb tsa tawm tsam keeb kwm ntawm tus so.
Nyeem nrawm
Qhov no yog qhov tseem ceeb, uas yog vim li cas nws thiaj li raug xaiv los ua qhov tseem ceeb. Tus neeg nyeem cov ntaub ntawv sai dua, nws yuav muaj sijhawm dawb ntau dua tom qab kawm thiab ua cov ntawv ua tom tsev tsim nyog rau yav tom ntej. Yog li ntawd, nws yuav yooj yim dua rau nws yuam nws tus kheej ua haujlwm, vim nws yuav tsis yooj yim rau nws kawm ib kab lus. Qhov tseeb, ib qho cuab yeej ntxiv rau lwm tus, yog li ntawd, txhawm rau txhawm rau cim cov ntaub ntawv zoo, ob leeg yuav tsum muaj peev xwm nkag siab cov ntawv sai sai thiab nkag siab nws lub ntsiab lus.
Nyeem method
Rau cov neeg laus, qhov ntsuas no tsis suav nrog hauv cov txheej txheem nyeem ntawv, tab sis rau cov menyuam yaus nws tseem ceeb heev. Qhov tseeb tias tus menyuam nyeem cov ntaub ntawv hauv cov lus lossis pom tau tag nrho cov lus lossis ib feem ntawm kab lus qhia txog qib ntawm kev sib xyaw ntawm kev txawj ntse. Tau kawg, cov neeg laus pom tau hais ntau lo lus tib lub sijhawm nrog kev pab ntawm peripheral tsis pom kev, tab sis cov txuj ci no tau cuam tshuam ncaj qha rau qhov ntsuas yav dhau los. Yog li ntawd, nws tsis muaj peev xwm nyeem tau, tab sis tsuas yog lub sijhawm siv rau nws xwb.
Npaj nyeem ntawv
Kev Nyeem Ntawv Qib 1 (GEF cov qauv) kuj muab rau cov txheej txheem hauv qab no rau kev nyeem ntawv. Nws tau nthuav tawm hauv cov ntsiab lus hauv qab no:
- Kev siv ncua uas pab tus mloog thiab tus nyeem ntawv zom txhua yam uas tau hais ua ntej. Thaum ib tug me nyuam kawm nyeem ntsiag to, ncua tsis ploj mus, intonation qhia txog qhov tseem ceeb ntawm cov ntawv nyeem, uas ua rau lub hlwb rau lawv qhov kev nkag siab zoo dua.
- Nrhiav lub intonation yog. Txoj hauj lwm no tsis yog ib qho yooj yim vim li cas tus me nyuam yuav tsum tau ua tib zoo sau cov ntawv nrog nws ob lub qhov muag, txheeb xyuas lawv txoj kev xav nplua nuj thiab xav txog dab tsi intonation yog qhov zoo tshaj rau lawv.
- Kho qhov chaw ntawm kev ntxhov siab. Feem ntau, vim qhov tsis muaj peev xwm los mloog cov ntawv nyeem, nws ua tsis tau, lossis nws pib nkag siab yuam kev. Tib yam, los ntawm txoj kev, siv rau pauses. Cov kab lus uas paub zoo tias "kev tua tsis tuaj yeem zam tau" hloov nws lub ntsiab lus tsis yog los ntawm qhov chaw ntawm lub cim, tab sis kuj los ntawm qhov tseeb.pause.
Raws li koj tuaj yeem pom, muaj ntau yam uas cuam tshuam rau qhov tsis zoo li kev nyeem ntawv.
1 chav kawm: Zankov cov qauv
Thaum pib ntawm qib thawj, tsis muaj qib rau kev kawm. Yog li ntawd, yog tias muaj kev xeem ntawm tus tub ntxhais kawm txoj kev nyeem ntawv, nws tsuas yog ua kom ntsuas kev nce qib. Nyob rau hauv ib nrab ntawm lub xyoo kawm ntawv, tus me nyuam yuav tsum txawj nyeem cov kab lus me me nyob rau hauv lub suab, thiab kuj muaj peev xwm mloog. Nws kuj yuav tsum ua kom pom kev nkag siab ntawm cov ntawv nyeem: teb cov lus nug los ntawm cov kws qhia ntawv thiab qhia luv luv txog qhov nws nyeem.
Tab sis qhov kawg ua tsis tau ib txwm qhia tus menyuam txoj kev nyeem ntawv, vim tias muaj peev xwm hais tau zoo, thiab cov menyuam yaus tsis tuaj yeem tsim kev xav txawm tias tus neeg laus hais lus tsis zoo. Yog li ntawd, kev muaj peev xwm rov hais dua cov ntawv yuav tsum tsuas yog tus yam ntxwv ntxiv cuam tshuam nrog lub tswv yim xws li kev nyeem ntawv (qib 1, qauv).
2014 (txoj haujlwm) thiab cov ntawv tshiab ntawm cov cai: rooj
Cia peb xav txog seb cov qauv kev nyeem ntawv ceev yuav tsum tau ua li cas thiaj li muab tau qee qib.
| 1 quarter | 2 quarter | 3 quarter | 4 quarter | |
| 5 | Tsis tau qhab nia | 21 wpm thiab ntau | 36 lossis ntau lo lus ib feeb | 41 lossis ntau lo lus ib feeb |
| 4 | 16-20 wpm | 26-35 wpm | 31-40wpm | |
| 3 | 10-15 wpm | 20-25 wpm | 25-30 wpm | |
| 2 | 9 wpm or less | 19 wpm los yog tsawg | 24 wpm lossis tsawg dua |
Yuav ua li cas txhim kho koj tus menyuam txoj kev nyeem ntawv
Nyeem txheej txheem, qib 1 - cov qauv thiab cov cai yog qhov zoo, tab sis yuav ua li cas kom tau txais txiaj ntsig siab? Rau cov menyuam yaus uas nyuam qhuav kawm nyeem ntawv, nws nyuaj heev los ua ib tus menyuam kawm ntawv zoo hauv qhov no. Txhawm rau txhim kho thev naus laus zis, tus menyuam yuav tsum tau ua cov haujlwm hauv qab no:
- Kev nyeem ntawv nrov txhua hnub hauv tsev ntawm cov ntawv sib txawv. Nws tuaj yeem yog cov paj huam paub, thiab cov phau ntawv tshiab nthuav. Kev nyeem ntawv hauv tsev kawm ntawv tsis txaus los ua kom nrawm.
- Nyeem rov qab. Qhov no yog ib qho ua tau zoo heev uas qhia tus me nyuam kom muab cov ntawv sau ua lus thiab nyeem cov ntsiab lus uas nws tsis tau hnov thiab tsis paub yuav ua li cas lawv yuav tsum saib hauv cov ntawv.
Tsis tas li, txhawm rau txhim kho kev nyeem ntawv, koj tuaj yeem sim nkag siab cov ntaub ntawv los ntawm kev tig phau ntawv upside down.
