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معجزة الصباح The miracle morning

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نورة محفوف
نورة محفوف

ملخص كتاب معجزة الصباح

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‫الصباح‬ ‫معجزة‬ ‫كتاب‬ ‫ملخص‬ ‫د‬ . ‫محفوف‬ ‫نورة‬ @Dr.nora.mahfouf
" ‫كان‬ ‫ابي‬ ‫الغني‬ ‫يردد‬ ‫دائما‬ : ‫يمكنني‬ ‫ان‬ ‫اكسب‬ ‫دوالرا‬ ،‫اخر‬ ‫ولكن‬ ‫ال‬ ‫يمك‬ ‫نني‬ ‫ان‬ ‫اكسب‬ ‫يوما‬ ‫اخر‬ " ‫إذا‬ ‫اردتم‬ ‫ان‬ ‫تستفيدوا‬ ‫من‬ ‫كل‬ ‫لحظة‬ ‫في‬ ،‫حياتكم‬ ‫اق‬ ‫رأوا‬ ‫معجزة‬ ‫الصباح‬ . ‫هال‬ ‫الرود‬ ‫عبقري‬ ‫وكان‬ ‫لكتابه‬ ‫مفعول‬ ‫السحر‬ ‫في‬ ‫حيات‬ ‫ي‬ " . - ‫روبرت‬ ‫تي‬ ‫كيوساكي‬ - ROBERT T. KIYOSAKI ‫مؤلف‬ ‫الكتاب‬ ‫األكثر‬ ‫مبيعا‬ " ‫االب‬ ‫الغني‬ ‫واألب‬ ‫الفقير‬ RICH DAD POOR DAD " .
‫عجزة‬ُ‫م‬ ‫الصباح‬ (Miracle Morning) ‫للكاتب‬ ‫األمريكي‬ ‫هال‬ ‫الرود‬ (Hal Alrod) ‫كتاب‬ ‫يندرج‬ ‫تحت‬ ‫كتب‬ ‫التطوير‬ ‫الذاتي‬ . ‫يمكن‬ ‫اال‬ ‫ستفادة‬ ‫منه‬ ‫عن‬ ‫طريق‬ ‫تطبيق‬ ‫نصائح‬ ‫المؤلف‬ ‫الذي‬ ‫يركز‬ ‫على‬ ‫وقت‬ ‫الص‬ ‫باح‬ ‫بالذات‬ ‫ويعتبره‬ ( ‫معجزة‬ ) . ‫ويقدم‬ ‫فيه‬ ‫أنشطة‬ ( ‫منقذي‬ ‫الحياة‬ ) ‫ال‬ ‫تي‬ ‫بمزاولتها‬ ‫يوميا‬ ‫والمواظبة‬ ‫عليها‬ ‫يمكنك‬ ‫تحسين‬ ‫حياتك‬ ‫وتطو‬ ‫يرها‬ ‫نحو‬ ‫األفضل‬ . ‫قبل‬ ‫الغوص‬ ‫في‬ ‫نصائح‬ ‫الكاتب‬ ‫علينا‬ ‫أوال‬ ‫ان‬ ‫ندرك‬ ‫ونعرف‬ ‫ال‬ ‫ية‬ ‫االستيقاظ‬ ‫لكي‬ ‫نستقبل‬ ‫الصباح‬ ‫الذي‬ ‫يحمل‬ ‫بين‬ ‫طياته‬ ‫الن‬ ‫شاط‬ ‫والحيوية‬ ‫بوعي‬ ‫أكبر‬ .
‫يرن‬ ‫المنبه‬ ‫الداخلي‬ ،‫األول‬ ‫دون‬ ‫أن‬ ،‫يسمع‬ ‫قبل‬ ‫ساعة‬ ‫من‬ ‫االستيقاظ‬ . ‫يؤدي‬ ‫إلى‬ ‫إفراز‬ ‫هرمون‬ ‫الكورتي‬ ‫زول‬ ، ‫مما‬ ‫يؤدي‬ ‫إلى‬ ‫تركيز‬ ‫السكر‬ ‫في‬ ‫الدم‬ . ،‫تدريجيا‬ ‫ترتفع‬ ‫درجة‬ ‫حرارة‬ ،‫الجسم‬ ‫تحت‬ ‫تأثير‬ ‫هذه‬ ‫النسبة‬ ‫من‬ ‫الطاقة‬ . ‫يغير‬ ‫الدماغ‬ ‫إيقاعه‬ . ‫ثم‬ ‫يرسل‬ ‫الجسم‬ ‫إشارات‬ ،‫الجوع‬ ‫فيرن‬ ‫المنبه‬ ‫الثاني‬ ‫لساعة‬ ‫الطعام‬ . ‫في‬ ‫حالة‬ ‫عدم‬ ‫وج‬ ‫ود‬ ‫منبه‬ ،‫خارجي‬ ‫سنفتح‬ ‫أعيننا‬ ‫في‬ ‫نهاية‬ ‫دورة‬ ‫نوم‬ ‫مدتها‬ 110 ،‫دقائق‬ ‫الرابعة‬ ‫أو‬ ‫الخامسة‬ ‫من‬ ‫الليل‬ . ‫تتضمن‬ ‫كل‬ ‫دورة‬ ‫ا‬ً‫م‬‫نو‬ ‫ًا‬‫ئ‬‫بطي‬ ‫ا‬ً‫ف‬‫خفي‬ ( 45 ‫دقيقة‬ ) ‫و‬ ‫ا‬ً‫م‬‫نو‬ ‫ًا‬‫ئ‬‫بطي‬ ‫ا‬ً‫ق‬‫عمي‬ ( 45 ‫دقيقة‬ ) ‫ا‬ً‫م‬‫ونو‬ ‫حركة‬ ‫العين‬ ‫السريعة‬ ( 20 ‫دقيقة‬ ) . ‫في‬ ‫ليلة‬ ‫من‬ 4 ،‫دورات‬ ‫سوف‬ ‫ننام‬ ‫ثالث‬ ‫ساعات‬ ‫من‬ ‫النوم‬ ،‫الخفيف‬ ‫وثالث‬ ‫ساعات‬ ‫من‬ ‫النوم‬ ،‫العميق‬ ‫و‬ ‫ساعة‬ ‫وعشرين‬ ‫من‬ ‫نوم‬ ‫حركة‬ ‫العين‬ ‫السريعة‬ . ‫أي‬ ‫نحن‬ ‫بحاجة‬ ‫الى‬ ‫ما‬ ‫يقارب‬ ‫السبع‬ ‫ساعات‬ ‫للنوم‬ . ‫حان‬ ‫االن‬ ‫وقت‬ ‫المنبه‬ ‫الثالث‬ ‫وهو‬ ‫المنبه‬ ‫الخارجي‬ ‫والذي‬ ‫ينصح‬ ‫الكاتب‬ ‫بان‬ ‫نضبطه‬ ‫على‬ ‫ساعة‬ ‫قبل‬ ‫موعد‬ ‫االستيقاظ‬ ‫المعتاد‬ . ‫فان‬ ‫كنت‬ ‫مثال‬ ‫متعود‬ ‫على‬ ‫النهوض‬ ‫على‬ ‫الساعة‬ ‫السادسة‬ ‫صباحا‬ ‫فعليك‬ ‫تعد‬ ‫يله‬ ‫ليرن‬ ‫على‬ ‫الساعة‬ ‫الخامسة‬ ‫صباحا‬ ‫لكي‬ ‫تنعم‬ ‫بالسكينة‬ ‫والهدوء‬ ‫فعادة‬ ‫في‬ ‫هذا‬ ‫الوقت‬ ‫من‬ ،‫اليوم‬ ‫ال‬ ‫ضجيج‬ ‫يس‬ ‫مع‬ ‫وال‬ ‫منبهات‬ ‫تشتت‬ ‫تركيزك‬ .
‫الحياة‬ ‫منقذي‬ (The Life S.A.V.E.R.S) ‫المنقذات‬ ‫عبارة‬ ‫عن‬ ‫ست‬ ‫ممارسات‬ ‫على‬ ‫الراغب‬ ‫في‬ ‫تغيير‬ ‫حياته‬ ‫الى‬ ‫األفضل‬ ‫وتحقي‬ ‫ق‬ ‫أهدافه‬ ‫المسطرة‬ ‫اتقانها‬ ‫وممارستها‬ ‫بشكل‬ ‫يومي‬ ‫حتى‬ ‫تترسخ‬ ‫بالذهن‬ ‫والجسد‬ ‫لتصبح‬ ‫عادات‬ ‫ال‬ ‫يمكن‬ ‫االستغناء‬ ‫عنها‬ .
1 - ‫الصمت‬ (S For Silence) ‫ساعد‬ُ‫ي‬ ‫كل‬ ‫شخص‬ ‫باالستماع‬ ‫إلى‬ ‫صوته‬ ‫الداخلي‬ ‫قبل‬ ‫ا‬ ‫تخاذ‬ ‫أي‬ ،‫قرار‬ ‫وهذا‬ ‫ما‬ ‫يزيد‬ ‫من‬ ‫نسبة‬ ‫الوعي‬ ‫لدى‬ ‫األشخاص‬ ‫وكذلك‬ ‫التركيز‬ . ‫عندما‬ ‫يعمل‬ ‫الدماغ‬ ‫بكامل‬ ،‫طاقته‬ ‫فإنه‬ ‫يستهلك‬ ‫الكثير‬ ‫من‬ ‫الجلوكوز‬ ‫فينتج‬ ‫عنها‬ " ‫سموم‬ " ‫او‬ " ‫فض‬ ‫الت‬ " ‫كأي‬ ‫عملية‬ ‫ايضية‬ ‫بالجسد‬ . ‫وبما‬ ‫ان‬ ‫الدماغ‬ ‫ليس‬ ‫لديه‬ ‫نظام‬ ‫لمفاوي‬ . ‫فكيف‬ " ‫يطهر‬ " ،‫نفسه‬ ‫ويتخلص‬ ‫من‬ ‫السموم‬ ‫التي‬ ‫يمكن‬ ‫أن‬ ‫تؤثر‬ ‫على‬ ‫عمله‬ ‫السليم؟‬ ‫تم‬ ‫اكتشاف‬ ‫الطريقة‬ ‫التي‬ ‫يطرد‬ ‫بها‬ ‫الدماغ‬ ‫السموم‬ ‫في‬ ‫عام‬ 2012 ‫من‬ ‫قبل‬ ‫الباحثة‬ ‫األمريكيه‬ Maiken Nedergaard . ‫دعت‬ ‫هذا‬ ،‫النظام‬ ‫نظام‬ " glymphatic " ‫في‬ ‫إشارة‬ ‫إلى‬ ‫الخاليا‬ ‫الدبقية‬ ( ‫التي‬ ‫تشكل‬ ‫بيئة‬ ‫ال‬ ‫خاليا‬ ‫العصبية‬ ) . ‫الخاليا‬ ،‫التي‬ ‫من‬ ‫خالل‬ ‫السائل‬ ،‫النخاعي‬ ‫تقوم‬ ‫بإخالء‬ ‫هذه‬ ‫السموم‬ . ‫اكتشفت‬ ‫أن‬ ‫اإلخالء‬ ‫ي‬ ‫كون‬ ‫أكثر‬ ‫فعالية‬ ‫عندما‬ ‫تشعر‬ ‫بالراحة‬ ‫مثل‬ ‫الصمت‬ ‫عن‬ ‫الكالم‬ .
2 - ‫التوكيد‬ (A For Affirmation) ‫نحن‬ ‫نعلم‬ ‫اليوم‬ ‫أن‬ ‫الالوعي‬ ‫او‬ ‫ما‬ ‫يسمى‬ ‫بالعقل‬ ‫الباطن‬ ‫لدينا‬ ‫ل‬ ‫ه‬ ‫قوة‬ ‫رهيبة‬ ‫على‬ ‫السيطرة‬ ‫على‬ ‫تجارب‬ ‫حياتنا‬ . ‫كما‬ ‫ان‬ ‫له‬ ‫تأثير‬ ‫على‬ ‫نجاحنا‬ ‫وقد‬ ‫اثبت‬ ‫العلماء‬ ‫والباحثون‬ ‫ان‬ ‫من‬ ‫اهم‬ ‫أساليب‬ ‫البرمجة‬ ‫للعقل‬ ‫الباطن‬ ‫الكلمات‬ ‫التي‬ ‫نسمعها‬ ‫او‬ ‫نقولها‬ ‫ونحن‬ ‫مؤمنون‬ ‫بها‬ . ‫فان‬ ‫امنت‬ ‫بان‬ ‫ك‬ ‫ناجح‬ ‫وكررت‬ ‫ذلك‬ ‫على‬ ‫مسمعك‬ ‫وترسخ‬ ‫بالعقل‬ ،‫الباطن‬ ‫سيبدأ‬ ‫ت‬ ‫دريجيا‬ ‫بالتجلي‬ ‫على‬ ‫مظاهر‬ ‫حياتك‬ ‫من‬ ‫سلوكك‬ ‫اليومي‬ ‫الى‬ ‫نوعية‬ ‫الحي‬ ‫اة‬ ‫التي‬ ‫تعيشها‬ . ‫فالفرق‬ ‫شاسع‬ ‫ما‬ ‫بين‬ ‫انسان‬ ‫يبدا‬ ‫بعبارة‬ " ‫الحمدهلل‬ ‫على‬ ‫نعمة‬ ‫اليوم‬ ‫الجديد‬ ‫وكلي‬ ‫ثقة‬ ‫بأنني‬ ‫سأبذل‬ ‫قصارى‬ ‫جهدي‬ ‫لتحقيق‬ ‫ا‬ ‫هدافي‬ " ‫واخر‬ ‫يبدأه‬ ‫بعبارة‬ " ‫يوم‬ ‫ككل‬ ‫األيام‬ ‫سأعيش‬ ‫نفس‬ ‫الروتين‬ ‫وا‬ ‫لملل‬ " .
3 - ‫التصور‬ (V For Visualization) ‫تصور‬ ‫مستقبلك‬ ‫كما‬ ‫تحب‬ ‫ان‬ ‫يكون‬ ‫فهذا‬ ‫يجعلك‬ ‫تعمل‬ ً‫ا‬‫جيد‬ ‫وتتخذ‬ ‫خطوات‬ ‫فعالة‬ ‫نحوه‬ . ‫اجعل‬ ‫لك‬ ‫صورة‬ ‫ذهنية‬ ‫للشخ‬ ‫ص‬ ‫الذي‬ ‫تريد‬ ‫ان‬ ‫تكون‬ ‫عليه‬ ‫في‬ ،‫المستقبل‬ ‫احرص‬ ‫على‬ ‫ا‬ ‫ن‬ ‫تكون‬ ‫واضحة‬ ‫المالمح‬ ‫وكررتصورها‬ ‫يوميا‬ ‫حتى‬ ‫تتجسد‬ . ‫فكل‬ ‫من‬ ‫اشترى‬ ‫سيارة‬ ‫تخيلها‬ ‫بلونها‬ ‫وعالمتها‬ ‫التجارية‬ ‫قبل‬ ‫ا‬ ،‫لشراء‬ ‫وكل‬ ‫من‬ ‫زار‬ ‫بلدا‬ ،‫جديدا‬ ‫كان‬ ‫قد‬ ‫زاره‬ ‫قبل‬ ‫ذلك‬ ‫في‬ ‫خياله‬ ‫وتجول‬ ‫في‬ ‫شوارعه‬ ‫واخذ‬ ‫صورا‬ ‫امام‬ ‫معالمه‬ .
-4 ‫التمرين‬ (E For Exercise) ‫التمرين‬ ‫مهم‬ ً‫ا‬‫جد‬ ‫في‬ ‫تدفق‬ ‫الدم‬ ‫واألوكسجي‬ ‫ن‬ ‫لجسمك‬ ‫وعقلك‬ ‫وهذا‬ ‫يؤدي‬ ‫لزيادة‬ ‫قدرات‬ ‫العقل‬ ‫والتركيز‬ ً‫ا‬‫وأيض‬ ‫إمدادك‬ ‫بالطاقة‬ ‫طوال‬ ‫يومك‬ .
5 - ‫القراءة‬ (R For Reading) ‫تمنح‬ ‫قراءة‬ ‫الكتب‬ ‫فرصة‬ ‫تعليم‬ ‫وثقافة‬ ‫مجاني‬ ،‫ة‬ ‫باالطالع‬ ‫والمعرفة‬ ‫بالعديد‬ ‫من‬ ‫المواضيع‬ ‫التي‬ ‫يرغب‬ ‫الفرد‬ ‫ف‬ّ‫بالتعر‬ ،‫عليها‬ ‫وهي‬ ‫فرصة‬ ‫للتعلم‬ ‫أق‬ ‫ل‬ ‫تكلفة‬ ‫مقارنة‬ ‫بغيرها‬ ‫من‬ ‫األساليب‬ ‫التقليدية‬ ‫األخرى‬ ‫م‬ ‫ن‬ ‫حضور‬ ‫البرامج‬ ‫التعليمية‬ ‫والدروس‬ ‫والفصول‬ ‫الدراسية‬ . ‫فان‬ ‫كنت‬ ‫تريد‬ ‫التميز‬ ‫في‬ ‫مجال‬ ‫من‬ ،‫المجاالت‬ ‫ما‬ ‫عليك‬ ‫اال‬ ‫قراءة‬ ‫كتب‬ ‫ومقاالت‬ ‫رواده‬ .
6 - ‫الكتابة‬ (S For Scribing) ‫الكتابة‬ ‫تخفف‬ ‫آالم‬ ،‫الجسم‬ ‫تخفف‬ ‫من‬ ‫أعراض‬ ،‫االكتئاب‬ ‫ت‬ ‫خلص‬ ‫من‬ ،‫التوتر‬ ‫تحسن‬ ‫النوم‬ ‫كما‬ ‫تساعدك‬ ‫الكتابة‬ ‫على‬ ‫تحقيق‬ ‫أهد‬ ‫افك‬ . ‫وألننا‬ ‫امة‬ ‫ال‬ ‫تستطيب‬ ‫الكالم‬ ‫اال‬ ‫ان‬ ‫كان‬ ،‫شعرا‬ ‫فلنا‬ ‫في‬ ‫شع‬ ‫ر‬ ‫االديب‬ ‫الرائع‬ ‫إيليا‬ ‫أبو‬ ‫ماضي‬ ‫كل‬ ‫العبر‬ ...
‫ع‬ّ‫ت‬‫فتم‬ ‫بح‬ّ‫ص‬‫بال‬ ‫ما‬ ‫دمت‬ ‫فيه‬ ‫ال‬ ‫تخف‬ ‫أن‬ ‫يزول‬ ‫حتى‬ ‫يزوال‬ ‫وإذا‬ ‫ما‬ ّ‫ل‬‫أظ‬ ‫رأسك‬ ‫هم‬ ‫ر‬ّ‫ص‬‫ق‬ ‫البحث‬ ‫فيه‬ ‫كيال‬ ‫يطوال‬ ‫أدركت‬ ‫كنهها‬ ‫طيور‬ ‫وابي‬ّ‫الر‬ ‫فمن‬ ‫العار‬ ‫أن‬ ‫تظل‬ ‫جهوال‬ ‫ماض‬ ‫أبو‬ ‫إيليا‬ ‫ي‬

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