{"id":3036,"date":"2013-05-07T10:43:04","date_gmt":"2013-05-07T03:43:04","guid":{"rendered":"http:\/\/www.yogavocuc.com\/?p=3036"},"modified":"2013-05-07T10:45:15","modified_gmt":"2013-05-07T03:45:15","slug":"chanh-niem-la-gi","status":"publish","type":"post","link":"http:\/\/www.yogavocuc.com\/?p=3036","title":{"rendered":"CH\u00c1NH NI\u1ec6M L\u00c0 G\u00cc?"},"content":{"rendered":"

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Ch\u00e1nh ni\u1ec7m, ti\u1ebfng Pali l\u00e0 Sati, ti\u1ebfng Anh d\u1ecbch l\u00e0 Mindfulness, l\u00e0 m\u1ed9t ti\u1ebfn tr\u00ecnh vi t\u1ebf m\u00e0 b\u1ea1n \u0111ang \u00e1p d\u1ee5ng ngay th\u1eddi \u0111i\u1ec3m hi\u1ec7n t\u1ea1i. Ph\u01b0\u01a1ng ph\u00e1p thi\u1ec1n minh s\u00e1t tu\u1ec7 c\u00f2n g\u1ecdi l\u00e0 thi\u1ec1n tu\u1ec7 hay thi\u1ec1n qu\u00e1n (ti\u1ebfng Pali l\u00e0 Vipassana) \u0111\u00e3 \u0111\u01b0\u1ee3c \u0111\u1ee9c Ph\u1eadt ch\u1ec9 d\u1ea1y c\u00e1ch \u0111\u00e2y h\u01a1n 2500 n\u0103m, l\u00e0 ph\u01b0\u01a1ng ph\u00e1p thi\u1ec1n \u0111\u1eb7c bi\u1ec7t ch\u00fa tr\u1ecdng v\u00e0o vi\u1ec7c kinh nghi\u1ec7m s\u1ef1 ch\u00e1nh ni\u1ec7m li\u00ean t\u1ee5c.<\/p>\n

Khi b\u1ea1n nh\u1eadn th\u1ee9c (bi\u1ebft \u0111\u01b0\u1ee3c) m\u1ed9t v\u1eadt g\u00ec l\u1ea7n \u0111\u1ea7u ti\u00ean, khi \u1ea5y s\u1ebd c\u00f3 m\u1ed9t s\u1ef1 \u00fd th\u1ee9c (bi\u1ebft) thu\u1ea7n t\u00fay tho\u00e1ng qua r\u1ea5t nhanh tr\u01b0\u1edbc l\u00fac b\u1ea1n c\u00f3 kh\u00e1i ni\u1ec7m v\u1ec1 v\u1eadt \u0111\u00f3, tr\u01b0\u1edbc l\u00fac b\u1ea1n nh\u1eadn d\u1ea1ng ra n\u00f3. Ch\u00ednh giai \u0111o\u1ea1n \u00fd th\u1ee9c (bi\u1ebft) thu\u1ea7n t\u00fay \u0111ang tr\u00f4i ch\u1ea3y l\u00e0 ch\u00e1nh ni\u1ec7m. Giai \u0111o\u1ea1n n\u00e0y r\u1ea5t ng\u1eafn, ch\u1ec9 tho\u00e1ng qua m\u1ed9t ph\u1ea7n r\u1ea5t nh\u1ecf c\u1ee7a gi\u00e2y tr\u01b0\u1edbc khi m\u1eaft b\u1ea1n t\u1eadp trung nh\u00ecn v\u1eadt \u1ea5y, tr\u00ed b\u1ea1n t\u1eadp trung xem x\u00e9t, c\u1ee5 th\u1ec3 h\u00f3a, v\u00e0 ph\u00e2n bi\u1ec7t n\u00f3 v\u1edbi nh\u1eefng v\u1eadt kh\u00e1c. Trong ti\u1ebfn tr\u00ecnh nh\u1eadn th\u1ee9c th\u00f4ng th\u01b0\u1eddng, giai \u0111o\u1ea1n ch\u00e1nh ni\u1ec7m x\u1ea3y ra r\u1ea5t nhanh v\u00e0 kh\u00f3 quan s\u00e1t. Ph\u1ea7n l\u1edbn ch\u00fang ta c\u00f3 th\u00f3i quen \u0111\u1ec3 ph\u00ed t\u00e2m v\u00e0o c\u00e1c b\u01b0\u1edbc c\u00f2n l\u1ea1i, t\u1ee9c t\u1eadp trung nh\u1eadn \u0111\u1ecbnh, \u0111\u1eb7t t\u00ean v\u00e0 mi\u00ean man suy ngh\u0129 \u0111\u1ec3 kh\u00e1i qu\u00e1t v\u1eadt th\u1ec3. \u0110i\u1ec1u n\u00e0y l\u00e0m cho ch\u00e1nh ni\u1ec7m b\u1ecb l\u00e3ng qu\u00ean v\u00ec s\u1ef1 x\u00e1o tr\u1ed9n \u0111\u00f3. Ch\u00ednh thi\u1ec1n minh s\u00e1t tu\u1ec7 s\u1ebd t\u1eadp cho ch\u00fang ta ph\u00e1t tri\u1ec3n ch\u00e1nh ni\u1ec7m, giai \u0111o\u1ea1n \u00fd th\u1ee9c thu\u1ea7n t\u00fay.<\/p>\n

Khi ch\u00e1nh ni\u1ec7m \u0111\u01b0\u1ee3c ph\u00e1t tri\u1ec3n b\u1eb1ng ph\u01b0\u01a1ng ph\u00e1p th\u00edch h\u1ee3p, b\u1ea1n s\u1ebd th\u1ea5y r\u1eb1ng kinh nghi\u1ec7m s\u1ef1 ch\u00e1nh ni\u1ec7m c\u1ee7a b\u1ea1n m\u1ed9t ng\u00e0y th\u00e2m s\u00e2u v\u00e0 b\u1ea1n s\u1ebd thay \u0111\u1ed5i c\u00e1ch nh\u00ecn \u0111\u1ed1i v\u1edbi v\u1ea1n v\u1eadt. M\u1ed9t khi b\u1ea1n bi\u1ebft ph\u01b0\u01a1ng ph\u00e1p r\u1ed3i, b\u1ea1n s\u1ebd th\u1ea5y ch\u00e1nh ni\u1ec7m c\u00f3 nhi\u1ec1u \u0111\u1eb7c t\u00ednh r\u1ea5t hay.<\/p>\n

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I. C\u00e1c \u0111\u1eb7c t\u00ednh c\u00faa ch\u00e1nh ni\u1ec7m.<\/strong><\/p>\n

– Ch\u00e1nh ni\u1ec7m ph\u1ea3n \u00e1nh nh\u1eefng g\u00ec \u0111ang x\u1ea3y ra \u1edf th\u1eddi \u0111i\u1ec3m hi\u1ec7n t\u1ea1i v\u00e0 ph\u1ea3n \u00e1nh m\u1ed9t c\u00e1ch ch\u00ednh x\u00e1c c\u00e1ch th\u1ee9c x\u1ea3y ra, kh\u00f4ng c\u00f3 th\u00e0nh ki\u1ebfn xen v\u00e0o.<\/p>\n

– Ch\u00e1nh ni\u1ec7m l\u00e0 s\u1ef1 qu\u00e1n s\u00e1t kh\u00f4ng c\u1ea7n ph\u00e1n \u0111o\u00e1n. \u0110\u00f3 l\u00e0 kh\u1ea3 n\u0103ng qu\u00e1n s\u00e1t c\u1ee7a t\u00e2m kh\u00f4ng k\u00e8m s\u1ef1 ph\u00ea b\u00ecnh. B\u1eb1ng kh\u1ea3 n\u0103ng n\u00e0y h\u00e0nh gi\u1ea3 s\u1ebd nh\u00ecn th\u1ea5y s\u1ef1 v\u1eadt m\u00e0 kh\u00f4ng quy k\u1ebft hay \u0111\u00e1nh gi\u00e1. H\u00e0nh gi\u1ea3 s\u1ebd r\u1ea5t ng\u1ea1c nhi\u00ean v\u00ec kh\u00f4ng c\u00f3 v\u1eadt g\u00ec c\u1ea3, \u0111\u01a1n thu\u1ea7n th\u1ea5y c\u00e1c s\u1ef1 v\u1eadt nh\u01b0 ch\u00fang \u0111ang l\u00e0, theo b\u1ea3n ch\u1ea5t th\u1ef1c c\u1ee7a ch\u00fang. H\u00e0nh gi\u1ea3 kh\u00f4ng l\u1ef1a ch\u1ecdn, c\u0169ng kh\u00f4ng \u0111\u00e1nh gi\u00e1, m\u00e0 ch\u1ec9 quan s\u00e1t th\u00f4i.<\/p>\n

V\u1ec1 ph\u01b0\u01a1ng di\u1ec7n t\u00e2m l\u00fd h\u1ecdc, ch\u00fang ta kh\u00f4ng th\u1ec3 n\u00e0o quan s\u00e1t m\u1ed9t c\u00e1ch kh\u00e1ch quan nh\u1eefng g\u00ec \u0111ang x\u1ea3y ra b\u00ean trong ch\u00fang ta n\u1ebfu ngay l\u00fac \u0111\u00f3 ch\u00fang ta kh\u00f4ng ch\u1ea5p nh\u1eadn s\u1ef1 hi\u1ec7n h\u1eefu c\u1ee7a c\u00e1c tr\u1ea1ng th\u00e1i t\u00e2m kh\u00e1c nhau. \u0110i\u1ec1u n\u00e0y \u0111\u1eb7c bi\u1ec7t \u0111\u00fang v\u1edbi c\u00e1c tr\u1ea1ng th\u00e1i kh\u00f4ng h\u00e0i l\u00f2ng c\u1ee7a t\u00e2m. \u0110\u1ec3 qu\u00e1n s\u00e1t \u0111\u01b0\u1ee3c n\u1ed7i s\u1ee3 h\u00e3i c\u1ee7a ch\u00ednh m\u00ecnh, ch\u00fang ta ph\u1ea3i ch\u1ea5p nh\u1eadn s\u1ef1 th\u1eadt r\u1eb1ng ch\u00fang ta \u0111ang s\u1ee3. Ch\u00fang ta kh\u00f4ng th\u1ec3 n\u00e0o xem x\u00e9t \u0111\u01b0\u1ee3c s\u1ef1 ch\u00e1n n\u1ea3n c\u1ee7a ch\u00ednh m\u00ecnh n\u1ebfu kh\u00f4ng ho\u00e0n to\u00e0n th\u1eeba nh\u1eadn n\u00f3. T\u01b0\u01a1ng t\u1ef1 \u0111\u1ed1i v\u1edbi s\u1ef1 c\u00e1u k\u1ec9nh lo \u00e2u, th\u1ea5t v\u1ecdng v\u00e0 c\u00e1c c\u1ea3m gi\u00e1c kh\u00f3 ch\u1ecbu kh\u00e1c. B\u1ea1n kh\u00f4ng th\u1ec3 qu\u00e1n s\u00e1t m\u1ed9t \u0111i\u1ec1u g\u00ec ho\u00e0n h\u1ea3o n\u1ebfu b\u1ea1n ch\u1ed1i b\u1ecf s\u1ef1 hi\u1ec7n h\u1eefu c\u1ee7a n\u00f3. D\u00f9 kinh nghi\u1ec7m \u0111i\u1ec1u g\u00ec \u0111i n\u1eefa, ch\u00e1nh ni\u1ec7m ch\u1ec9 th\u1eeba nh\u1eadn \u0111i\u1ec1u \u0111\u00f3. R\u1ea5t \u0111\u01a1n gi\u1ea3n, n\u1ebfu m\u1ed9t \u0111i\u1ec1u g\u00ec \u0111ang x\u1ea3y ra trong cu\u1ed9c s\u1ed1ng th\u00ec ch\u1ec9 c\u1ea7n b\u1ea1n \u00fd th\u1ee9c v\u1ec1 n\u00f3 m\u00e0 th\u00f4i. Kh\u00f4ng t\u1ef1 cao, kh\u00f4ng t\u1ee7i h\u1ed5, kh\u00f4ng c\u00f3 g\u00ec thu\u1ed9c c\u00e1 nh\u00e2n \u0111ang b\u1ecb \u0111e d\u1ecda. C\u00e1i g\u00ec x\u1ea3y \u0111\u1ebfn th\u00ec x\u1ea3y \u0111\u1ebfn.<\/p>\n

– Ch\u00e1nh ni\u1ec7m l\u00e0 s\u1ef1 qu\u00e1n s\u00e1t kh\u00f4ng thi\u00ean v\u1ecb, kh\u00f4ng l\u1ec7ch v\u1ec1 m\u1ed9t ph\u00eda. Ch\u00e1nh ni\u1ec7m kh\u00f4ng d\u00ednh m\u1eafc v\u1edbi nh\u1eefng g\u00ec \u0111\u01b0\u1ee3c \u00fd th\u1ee9c. N\u00f3 ch\u1ec9 l\u00e0 s\u1ef1 \u00fd th\u1ee9c. Ch\u00e1nh ni\u1ec7m kh\u00f4ng m\u00ea \u0111\u1eafm c\u00e1i t\u1ed1t, c\u0169ng kh\u00f4ng tr\u00e1nh n\u00e9 c\u00e1i x\u1ea5u, kh\u00f4ng ch\u1ea5p gi\u1eef nh\u1eefng g\u00ec v\u1eeba \u00fd, c\u0169ng kh\u00f4ng l\u01b0\u1edbt nhanh qua s\u1ef1 kh\u00f3 ch\u1ecbu. Ch\u00e1nh ni\u1ec7m th\u1ea5y t\u1ea5t c\u1ea3 nh\u1eefng g\u00ec tr\u1ea3i qua \u0111\u1ec1u nh\u01b0 nhau, m\u1ecdi \u00fd ngh\u0129 nh\u01b0 nhau, m\u1ecdi c\u1ea3m x\u00fac nh\u01b0 nhau. Kh\u00f4ng c\u00f3 chi b\u1ecb \u0111\u00e8 n\u00e9n, kh\u00f4ng c\u00f3 chi b\u1ecb ng\u0103n ch\u1eb7n. Ch\u00e1nh ni\u1ec7m kh\u00f4ng ch\u1ea1y theo s\u1ef1 m\u1ebfn chu\u1ed9ng.<\/p>\n

– Ch\u00e1nh ni\u1ec7m l\u00e0 s\u1ef1 \u00fd th\u1ee9c kh\u00f4ng mang t\u00ednh kh\u00e1i ni\u1ec7m. M\u1ed9t thu\u1eadt ng\u1eef kh\u00e1c c\u1ee7a ch\u00e1nh ni\u1ec7m l\u00e0 \u201cs\u1ef1 \u00fd th\u1ee9c \u0111\u01a1n thu\u1ea7n\u201d. N\u00f3 kh\u00f4ng ph\u1ea3i l\u00e0 s\u1ef1 suy ngh\u0129, c\u0169ng kh\u00f4ng d\u00ednh d\u00e1ng g\u00ec v\u1edbi nh\u1eefng \u00fd ngh\u0129 hay kh\u00e1i ni\u1ec7m, c\u0169ng kh\u00f4ng g\u1eafn v\u1edbi nh\u1eefng \u00fd ni\u1ec7m, \u00fd ki\u1ebfn hay tr\u00ed nh\u1edb. Ch\u00e1nh ni\u1ec7m ch\u1ec9 quan s\u00e1t. Ch\u00e1nh ni\u1ec7m ghi nh\u1eadn nh\u1eefng g\u00ec tr\u1ea3i qua nh\u01b0ng kh\u00f4ng so s\u00e1nh ch\u00fang. N\u00f3 ch\u1ec9 qu\u00e1n s\u00e1t m\u1ecdi th\u1ee9 nh\u01b0 th\u1ec3 ch\u00fang \u0111ang x\u1ea3y ra l\u1ea7n \u0111\u1ea7u. N\u00f3 kh\u00f4ng ph\u1ea3i l\u00e0 s\u1ef1 ph\u00e2n t\u00edch d\u1ef1a tr\u00ean s\u1ef1 ng\u1eabm ngh\u0129 v\u00e0 nh\u1edb l\u1ea1i (c\u00e1c s\u1ef1 ki\u1ec7n \u0111\u00e3 qua), m\u00e0 n\u00f3 l\u00e0 kinh nghi\u1ec7m tr\u1ef1c ti\u1ebfp v\u1edbi nh\u1eefng g\u00ec \u0111ang x\u1ea3y ra, kh\u00f4ng th\u00f4ng qua suy ngh\u0129. Ch\u00e1nh ni\u1ec7m \u0111\u1ebfn tr\u01b0\u1edbc suy ngh\u0129 trong ti\u1ebfn tr\u00ecnh nh\u1eadn th\u1ee9c.<\/p>\n

– Ch\u00e1nh ni\u1ec7m l\u00e0 s\u1ef1 \u00fd th\u1ee9c ngay th\u1eddi \u0111i\u1ec3m hi\u1ec7n t\u1ea1i. N\u00f3 x\u1ea3y ra t\u1ea1i \u0111\u00e2y v\u00e0 ngay b\u00e2y gi\u1edd. N\u00f3 l\u00e0 s\u1ef1 qu\u00e1n s\u00e1t nh\u1eefng g\u00ec \u0111ang x\u1ea3y ra ngay l\u00fac n\u00e0y, ngay hi\u1ec7n t\u1ea1i. Bao gi\u1edd ch\u00e1nh ni\u1ec7m c\u0169ng tr\u1ee5 ngay hi\u1ec7n t\u1ea1i. N\u1ebfu b\u1ea1n \u0111ang nh\u1edb v\u1ec1 th\u1ea7y c\u00f4 gi\u00e1o l\u1edbp 2 c\u1ee7a m\u00ecnh, \u0111\u00f3 l\u00e0 tr\u00ed nh\u1edb. Sau \u0111\u00f3 khi b\u1ea1n \u00fd th\u1ee9c \u0111\u01b0\u1ee3c m\u00ecnh \u0111ang nh\u1edb th\u1ea5y c\u00f4 gi\u00e1o l\u1edbp 2, \u0111\u00f3 l\u00e0 ch\u00e1nh ni\u1ec7m. K\u1ebf \u0111\u1ebfn n\u1ebfu b\u1ea1n kh\u00e1i qu\u00e1t ti\u1ebfn tr\u00ecnh t\u00e2m \u0111\u00f3 v\u00e0 n\u00f3i v\u1edbi ch\u00ednh m\u00ecnh r\u1eb1ng: \u201c\u1ed2, t\u00f4i \u0111ang nh\u1edb!\u201d th\u00ec \u0111\u00f3 l\u00e0 suy ngh\u0129.<\/p>\n

– Ch\u00e1nh ni\u1ec7m l\u00e0 s\u1ef1 t\u1ec9nh gi\u00e1c kh\u00f4ng c\u00f3 b\u1ea3n ng\u00e3. N\u00f3 x\u1ea3y ra kh\u00f4ng d\u00ednh g\u00ec \u0111\u1ebfn b\u1ea3n ng\u00e3. B\u1eb1ng ch\u00e1nh ni\u1ec7m, h\u00e0nh gi\u1ea3 th\u1ea5y \u0111\u01b0\u1ee3c t\u1ea5t c\u1ea3 c\u00e1c hi\u1ec7n t\u01b0\u1ee3ng kh\u00f4ng li\u00ean quan g\u00ec \u0111\u1ebfn kh\u00e1i ni\u1ec7m \u201ct\u00f4i\u201d, \u201cc\u1ee7a t\u00f4i\u201d, \u201cc\u00e1i c\u1ee7a t\u00f4i\u201d. V\u00ed d\u1ee5, gi\u1ea3 s\u1eed, b\u1ea1n b\u1ecb \u0111au ch\u00e2n tr\u00e1i. Th\u00f4ng th\u01b0\u1eddng b\u1ea1n n\u00f3i r\u1eb1ng: t\u00f4i b\u1ecb \u0111au. Khi s\u1eed d\u1ee5ng ch\u00e1nh ni\u1ec7m, b\u1ea1n ch\u1ec9 \u0111\u01a1n thu\u1ea7n ghi nh\u1eadn c\u1ea3m gi\u00e1c \u0111au \u0111\u00f3 ch\u1ec9 l\u00e0 m\u1ed9t c\u1ea3m gi\u00e1c m\u00e0 th\u00f4i. B\u1ea1n s\u1ebd kh\u00f4ng c\u1ed9ng th\u00eam kh\u00e1i ni\u1ec7m \u201ct\u00f4i\u201d v\u00e0o. Ch\u00e1nh ni\u1ec7m ng\u0103n kh\u00f4ng cho b\u1ea1n th\u00eam v\u00e0o hay gi\u1ea3m \u0111i b\u1ea5t c\u1ee9 c\u00e1i g\u00ec t\u1eeb s\u1ef1 nh\u1eadn th\u1ee9c. B\u1ea1n kh\u00f4ng l\u00e0m n\u1ed5i b\u1eadt, kh\u00f4ng nh\u1ea5n m\u1ea1nh c\u00e1i g\u00ec c\u1ea3. B\u1ea1n ch\u1ec9 qu\u00e1n s\u00e1t c\u00e1i \u0111ang hi\u1ec7n h\u1eefu ch\u1ee9 kh\u00f4ng l\u00e0m m\u00e9o m\u00f3 \u0111i.<\/p>\n

– Ch\u00e1nh ni\u1ec7m l\u00e0 s\u1ef1 \u00fd th\u1ee9c kh\u00f4ng k\u00e8m m\u1ee5c \u0111\u00edch. Trong ch\u00e1nh ni\u1ec7m, b\u1ea1n kh\u00f4ng r\u00e1ng s\u1ee9c v\u00ec mong c\u00e1c k\u1ebft qu\u1ea3. B\u1ea1n kh\u00f4ng c\u1ed1 g\u1eafng ho\u00e0n t\u1ea5t m\u1ed9t \u0111i\u1ec1u g\u00ec c\u1ea3. Khi c\u00f3 ch\u00e1nh ni\u1ec7m, b\u1ea1n kinh nghi\u1ec7m \u0111\u01b0\u1ee3c th\u1ef1c t\u1ea1i hi\u1ec7n ti\u1ec1n. Kh\u00f4ng c\u00f3 g\u00ec \u0111\u1ec3 b\u1ea1n gi\u00e0nh \u0111\u01b0\u1ee3c. Ch\u1ec9 m\u1ed7i vi\u1ec7c qu\u00e1n s\u00e1t m\u00e0 th\u00f4i.<\/p>\n

– Ch\u00e1nh ni\u1ec7m l\u00e0 s\u1ef1 \u00fd th\u1ee9c v\u1ec1 nh\u1eefng \u0111\u1ed5i thay. N\u00f3 qu\u00e1n s\u00e1t d\u00f2ng ch\u1ea3y qua c\u1ee7a s\u1ef1 tr\u1ea3i nghi\u1ec7m. N\u00f3 theo d\u00f5i s\u1ef1 v\u1eadt \u0111ang chuy\u1ec3n \u0111\u1ed5i. N\u00f3 th\u1ea5y s\u1ef1 sanh ra, l\u1edbn l\u00ean r\u1ed3i tr\u01b0\u1edfng th\u00e0nh c\u1ee7a t\u1ea5t c\u1ea3 c\u00e1c hi\u1ec7n t\u01b0\u1ee3ng. N\u00f3 nh\u00ecn xem s\u1ef1 gi\u00e0 nua v\u00e0 ch\u1ebft \u0111i.<\/p>\n

Ch\u00e1nh ni\u1ec7m theo d\u00f5i l\u00ean t\u1ee5c trong t\u1eebng s\u00e1t na. N\u00f3 qu\u00e1n s\u00e1t t\u1ea5t c\u1ea3 m\u1ecdi hi\u1ec7n t\u01b0\u1ee3ng \u2013 v\u1eadt ch\u1ea5t, tinh th\u1ea7n ho\u1eb7c c\u1ea3m x\u00fac hay b\u1ea5t k\u1ef3 c\u00e1i g\u00ec \u0111ang di\u1ec5n ra trong t\u00e2m. H\u00e0nh gi\u1ea3 ch\u1ec9 ng\u1ed3i l\u1ea1i xem bu\u1ed5i bi\u1ec3u di\u1ec5n \u0111\u00f3. Ch\u00e1nh ni\u1ec7m l\u00e0 s\u1ef1 qu\u00e1n s\u00e1t t\u00ednh ch\u1ea5t c\u01a1 b\u1ea3n c\u1ee7a m\u1ed7i hi\u1ec7n t\u01b0\u1ee3ng \u0111ang tr\u00f4i qua. N\u00f3 theo d\u00f5i hi\u1ec7n t\u01b0\u1ee3ng \u0111\u00f3 kh\u1edfi sinh v\u00e0 bi\u1ebfn m\u1ea5t. N\u00f3 th\u1ea5y hi\u1ec7n t\u01b0\u1ee3ng \u0111\u00f3 l\u00e0m ch\u00fang ta c\u1ea3m gi\u00e1c ra sao v\u00e0 ph\u1ea3n \u1ee9ng l\u1ea1i th\u1ebf n\u00e0o. N\u00f3 xem c\u00e1ch th\u1ee9c g\u00e2y \u1ea3nh h\u01b0\u1edfng \u0111\u1ed1i v\u1edbi c\u00e1c hi\u1ec7n t\u01b0\u1ee3ng kh\u00e1c.<\/p>\n

Trong ch\u00e1nh ni\u1ec7m, h\u00e0nh gi\u1ea3 l\u00e0 quan s\u00e1t vi\u00ean, c\u00f3 c\u00f4ng vi\u1ec7c duy nh\u1ea5t l\u00e0 theo d\u00f5i s\u1ef1 bi\u1ebfn chuy\u1ec3n \u0111ang di\u1ec5n ra li\u00ean t\u1ee5c c\u1ee7a th\u1ebf gi\u1edbi b\u00ean trong. H\u00e3y l\u01b0u \u00fd \u0111i\u1ec3m n\u00e0y. Trong ch\u00e1nh ni\u1ec7m, h\u00e0nh gi\u1ea3 ch\u1ec9 quan s\u00e1t th\u1ebf g\u1edbi b\u00ean trong, \u0111\u1eebng \u0111\u1ec3 \u00fd th\u1ebf gi\u1edbi b\u00ean ngo\u00e0i. M\u1ecdi th\u1ee9 v\u1eabn \u1edf \u0111\u1ea5y, nh\u01b0ng trong thi\u1ec1n t\u1eadp, ph\u1ea1m vi c\u1ee7a h\u00e0nh gi\u1ea3 l\u00e0 nh\u1eefng tr\u1ea3i nghi\u1ec7m c\u1ee7a ch\u00ednh m\u00ecnh, suy ngh\u0129 c\u1ee7a ch\u00ednh m\u00ecnh, c\u1ea3m gi\u00e1c c\u1ee7a ch\u00ednh m\u00ecnh, v\u00e0 nh\u1eadn th\u1ee9c c\u1ee7a ch\u00ednh m\u00ecnh. H\u00e0nh gi\u1ea3 c\u0169ng ch\u00ednh l\u00e0 ph\u00f2ng th\u00ed nghi\u1ec7m c\u1ee7a ch\u00ednh m\u00ecnh. Th\u1ebf gi\u1edbi b\u00ean trong c\u00f3 m\u1ed9t l\u01b0\u1ee3ng th\u00f4ng tin kh\u1ed5ng l\u1ed3 bao g\u1ed3m s\u1ef1 ph\u1ea3n \u1ea3nh v\u1ec1 th\u1ebf gi\u1edbi b\u00ean ngo\u00e0i v\u00e0 c\u00f2n h\u01a1n th\u1ebf n\u1eefa. S\u1ef1 kh\u1ea3o s\u00e1t ngu\u1ed3n t\u00e0i li\u1ec7u (th\u00f4ng tin) n\u00e0y s\u1ebd d\u1eabn \u0111\u1ebfn t\u1ef1 do ho\u00e0n to\u00e0n.<\/p>\n

Ch\u00e1nh ni\u1ec7m l\u00e0 s\u1ef1 qu\u00e1n s\u00e1t t\u1ef1 th\u00e2n. H\u00e0nh gi\u1ea3 v\u1eeba l\u00e0 ng\u01b0\u1eddi trong cu\u1ed9c v\u1eeba l\u00e0 ng\u01b0\u1eddi quan s\u00e1t. N\u1ebfu xem x\u00e9t c\u00e1c c\u1ea3m gi\u00e1c sinh l\u00fd, h\u00e0nh gi\u1ea3 c\u0169ng \u0111\u1ed3ng th\u1eddi c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c ch\u00fang. Ch\u00e1nh ni\u1ec7m kh\u00f4ng ph\u1ea3i l\u00e0 ki\u1ebfn th\u1ee9c duy l\u00fd tr\u00ed. N\u00f3 ch\u1ec9 l\u00e0 s\u1ef1 \u00fd th\u1ee9c m\u00e0 th\u00f4i. Ch\u00e1nh ni\u1ec7m mang t\u00ednh kh\u00e1ch quan, nh\u01b0ng n\u00f3 kh\u00f4ng l\u1ea1nh l\u00f9ng c\u0169ng kh\u00f4ng ph\u1ea3i kh\u00f4ng c\u00f3 c\u1ea3m gi\u00e1c. N\u00f3 l\u00e0 s\u1ef1 tr\u1ea3i nghi\u1ec7m t\u1ec9nh t\u00e1o trong cu\u1ed9c \u0111\u1eddi, m\u1ed9t s\u1ef1 tham gia t\u1ec9nh gi\u00e1c \u0111\u1ed1i v\u1edbi qu\u00e1 tr\u00ecnh s\u1ed1ng \u0111ang di\u1ec5n ra.<\/p>\n

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II. Ba ho\u1ea1t \u0111\u1ed9ng c\u0103n b\u1ea3n.<\/strong><\/p>\n

Ch\u00e1nh ni\u1ec7m c\u00f3 ba ho\u1ea1t \u0111\u1ed9ng c\u0103n b\u1ea3n. Ch\u00fang ta c\u00f3 th\u1ec3 xem ba ho\u1ea1t \u0111\u1ed9ng nh\u01b0 c\u00e1c \u0111\u1ecbnh ngh\u0129a v\u1ec1 ch\u1ee9c n\u0103ng c\u1ee7a ch\u00e1nh ni\u1ec7m:<\/p>\n

1\/ Ch\u00e1nh ni\u1ec7m nh\u1eafc ch\u00fang ta nh\u1edb nh\u1eefng g\u00ec ch\u00fang \u0111ang c\u1ea7n ph\u1ea3i l\u00e0m.<\/strong><\/p>\n

2\/ Ch\u00e1nh ni\u1ec7m nh\u00ecn c\u00e1c s\u1ef1 vi\u1ec7c nh\u01b0 hi\u1ec7n th\u1ef1c.<\/strong><\/p>\n

3\/ Ch\u00e1nh ni\u1ec7m th\u1ea5y \u0111\u01b0\u1ee3c b\u1ea3n ch\u1ea5t s\u00e2u sa c\u1ee7a m\u1ecdi hi\u1ec7n t\u01b0\u1ee3ng.<\/strong><\/p>\n

Ch\u00fang ta h\u00e3y kh\u1ea3o s\u00e1t c\u1ee5 th\u1ec3 h\u01a1n c\u00e1c \u0111\u1ecbnh ngh\u0129a n\u00e0y.<\/p>\n

1. Ch\u00e1nh ni\u1ec7m nh\u1eafc b\u1ea1n nh\u1edb nh\u1eefng g\u00ec ch\u00fang \u0111ang c\u1ea7n ph\u1ea3i l\u00e0m : Khi h\u00e0nh thi\u1ec1n, b\u1ea1n ch\u00fa \u00fd v\u00e0o m\u1ed9t \u0111\u1ec1 m\u1ee5c. Khi t\u00e2m b\u1ea1n lan man ra kh\u1ecfi s\u1ef1 t\u1eadp trung n\u00e0y, th\u00ec ch\u00e1nh ni\u1ec7m s\u1ebd nh\u1eafc b\u1ea1n r\u1eb1ng t\u00e2m b\u1ea1n \u0111ang lan man v\u00e0 b\u1ea1n c\u1ea7n ph\u1ea3i l\u00e0m nh\u1eefng g\u00ec. Ch\u00ednh ch\u00e1nh ni\u1ec7m \u0111em b\u1ea1n v\u1ec1 l\u1ea1i \u0111\u1ec1 m\u1ee5c h\u00e0nh thi\u1ec1n. T\u1ea5t c\u1ea3 s\u1ef1 vi\u1ec7c n\u00e0y x\u1ea3y ra nhanh ch\u00f3ng, kh\u00f4ng c\u1ea7n s\u1ef1 \u0111\u1ed9c tho\u1ea1i n\u1ed9i t\u00e2m n\u00e0o. Vi\u1ec7c h\u00e0nh thi\u1ec1n kh\u00f4ng ph\u1ea3i l\u00e0 vi\u1ec7c suy ngh\u0129. H\u00e0nh thi\u1ec1n li\u00ean t\u1ee5c s\u1ebd bi\u1ebfn ch\u1ee9c n\u0103ng n\u00e0y th\u00e0nh th\u00f3i quen c\u1ee7a t\u00e2m, r\u1ed3i th\u00f3i quen \u1ea5y s\u1ebd ti\u1ebfp t\u1ee5c duy tr\u00ec trong su\u1ed1t qu\u00e3ng \u0111\u1eddi c\u00f2n l\u1ea1i c\u1ee7a b\u1ea1n.<\/p>\n

L\u00fac n\u00e0o b\u1ea1n c\u0169ng n\u00ean ch\u00fa \u00fd \u0111\u01a1n thu\u1ea7n v\u00e0o nh\u1eefng g\u00ec \u0111ang di\u1ec5n ra, ng\u00e0y ng\u00e0y nh\u01b0 th\u1ebf, trong bu\u1ed5i ng\u1ed3i thi\u1ec1n ch\u00ednh th\u1ee9c hay trong c\u00e1c t\u01b0 th\u1ebf ho\u1ea1t \u0111\u1ed9ng kh\u00e1c. Nhi\u1ec1u h\u00e0nh gi\u1ea3 c\u00f3 khi ph\u1ea3i m\u1ea5t v\u00e0i n\u0103m ho\u1eb7c th\u1eadm ch\u00ed v\u00e0i th\u1eadp ni\u00ean \u0111\u1ec3 ho\u00e0n thi\u1ec7n \u0111\u01b0\u1ee3c \u0111i\u1ec1u n\u00e0y. Th\u00f3i quen mi\u00ean man suy ngh\u0129 c\u1ee7a ch\u00fang ta \u0111\u00e3 \u0111\u01b0\u1ee3c hu\u00e2n t\u1eadp qu\u00e1 l\u00e2u r\u1ed3i, v\u00e0 th\u00f3i quen \u1ea5y s\u1ebd \u0111eo b\u00e1m ch\u00fang ta r\u1ea5t ch\u1eb7t. C\u00e1ch gi\u1ea3i quy\u1ebft duy nh\u1ea5t l\u00e0 duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n th\u1ef1c h\u00e0nh ch\u00e1nh ni\u1ec7m li\u00ean t\u1ee5c. Khi ch\u00e1nh ni\u1ec7m c\u00f3 m\u1eb7t b\u1ea1n s\u1ebd \u0111\u1ec3 \u00fd th\u1ea5y \u0111\u01b0\u1ee3c l\u00fac n\u00e0o th\u00ec b\u1ea1n b\u1ecb k\u1eb9t trong c\u00e1c c\u00e1ch th\u1ee9c suy ngh\u0129. Ch\u00ednh s\u1ef1 \u0111\u1ec3 \u00fd n\u00e0y gi\u00fap b\u1ea1n lui ra, tho\u00e1t kh\u1ecfi ti\u1ebfn tr\u00ecnh suy ngh\u0129 \u0111\u00f3. K\u1ebf \u0111\u1ec1n, ch\u00e1nh ni\u1ec7m \u0111\u01b0a s\u1ef1 ch\u00fa \u00fd c\u1ee7a b\u1ea1n tr\u1edf v\u1ec1 t\u1eadp trung tr\u00ean \u0111\u1ec1 m\u1ee5c n\u1ebfu l\u00fac \u0111\u00f3 b\u1ea1n \u0111ang h\u00e0nh thi\u1ec1n. N\u1ebfu kh\u00f4ng ch\u00e1nh ni\u1ec7m s\u1ebd ch\u1ec9 l\u00e0 s\u1ef1 \u00e1p d\u1ee5ng ch\u00fa \u00fd \u0111\u01a1n thu\u1ea7n, ch\u1ec9 l\u00e0 m\u1ed9t s\u1ef1 \u0111\u1ec3 \u00fd thu\u1ea7n t\u00fay xem c\u00e1i g\u00ec \u0111ang xu\u1ea5t hi\u1ec7n ch\u1ee9 kh\u00f4ng can d\u1ef1 v\u00e0o: \u201c\u00c0, \u0111\u1ebfn c\u00e1i n\u00e0y\u2026 v\u00e0 b\u00e2y gi\u1edd \u0111\u1ebfn c\u00e1i n\u00e0y\u2026 v\u00e0 gi\u1edd th\u00ec c\u00e1i n\u00e0y\u2026 gi\u1edd th\u00ec c\u00e1i n\u00e0y.\u201d<\/p>\n

Ch\u00e1nh ni\u1ec7m v\u1eeba l\u00e0 s\u1ef1 ch\u00fa \u00fd \u0111\u01a1n thu\u1ea7n v\u1eeba l\u00e0 ch\u1ee9c n\u0103ng nh\u1eafc ch\u00fang ta nh\u1edb ch\u00fa \u00fd \u0111\u01a1n thu\u1ea7n n\u1ebfu ch\u00fang ta qu\u00ean. S\u1ef1 ch\u00fa \u00fd \u0111\u01a1n thu\u1ea7n l\u00e0 s\u1ef1 \u0111\u1ec3 \u00fd nh\u1eadn bi\u1ebft. N\u00f3 \u0111\u01b0\u1ee3c thi\u1ebft l\u1eadp tr\u1edf l\u1ea1i b\u1eb1ng c\u00e1ch ch\u1ec9 nh\u1eadn bi\u1ebft, ghi nh\u1eadn r\u1eb1ng v\u1eeba r\u1ed3i n\u00f3 \u0111\u00e3 kh\u00f4ng c\u00f3 m\u1eb7t. B\u1ea1n nh\u1eadn ra \u0111i\u1ec1u n\u00e0y c\u0169ng c\u00f3 ngh\u0129a l\u00e0 l\u00fac n\u00e0y b\u1ea1n \u0111ang \u0111\u1ec3 \u00fd nh\u1eadn bi\u1ebft v\u00e0 b\u1ea1n ti\u1ebfp t\u1ee5c ch\u00fa \u00fd \u0111\u01a1n thu\u1ea7n.<\/p>\n

V\u1edbi ch\u00e1nh ni\u1ec7m b\u1ea1n s\u1ebd c\u00f3 c\u1ea3m gi\u00e1c th\u01b0 th\u00e1i, trong s\u00e1ng v\u00e0 \u0111\u1ea7y ngh\u1ecb l\u1ef1c. Trong khi \u0111\u00f3 s\u1ef1 suy ngh\u0129 l\u1ea1i n\u1eb7ng n\u1ec1, ch\u1eadm ch\u1ea1p v\u00e0 ki\u1ec3u c\u00e1ch. Tuy nhi\u00ean \u0111\u00e2y ch\u1ec9 l\u00e0 s\u1ef1 m\u00f4 t\u1ea3 b\u1eb1ng ng\u00f4n t\u1eeb. Khi b\u1ea1n th\u1ef1c h\u00e0nh, b\u1ea1n s\u1ebd th\u1ea5y \u0111\u01b0\u1ee3c s\u1ef1 kh\u00e1c bi\u1ec7t. R\u1ed3i c\u00f3 th\u1ec3 b\u1ea1n s\u1ebd di\u1ec5n t\u1ea3 b\u1eb1ng ng\u00f4n t\u1eeb c\u1ee7a ri\u00eang b\u1ea1n v\u00e0 nh\u1eefng t\u1eeb \u0111\u00e3 d\u00f9ng n\u01a1i \u0111\u00e2y s\u1ebd tr\u1edf n\u00ean th\u1eeba th\u1ea3i. Xin h\u00e3y ghi nh\u1edb, th\u1ef1c h\u00e0nh l\u00e0 \u0111i\u1ec1u quan tr\u1ecdng nh\u1ea5t.<\/p>\n

2. Ch\u00e1nh ni\u1ec7m nh\u00ecn c\u00e1c s\u1ef1 vi\u1ec7c nh\u01b0 hi\u1ec7n th\u1ef1c : N\u00f3 kh\u00f4ng th\u00eam c\u00e1i g\u00ec v\u00e0o s\u1ef1 suy t\u01b0\u1edfng c\u0169ng kh\u00f4ng b\u1edbt ra c\u00e1i g\u00ec. N\u00f3 c\u0169ng kh\u00f4ng b\u00f3p m\u00e9o s\u1ef1 vi\u1ec7c n\u00e0o. N\u00f3 ch\u1ec9 l\u00e0 s\u1ef1 ch\u00fa \u00fd \u0111\u01a1n thu\u1ea7n, ch\u1ec9 nh\u00ecn v\u00e0o nh\u1eefng g\u00ec \u0111ang \u0111\u1ebfn. C\u00f2n suy ngh\u0129 th\u00ec th\u00edch d\u00e1n c\u00e1c th\u1ee9 l\u00ean kinh nghi\u1ec7m, l\u00ean nh\u1eefng g\u00ec x\u1ea3y \u0111\u1ebfn v\u1edbi ch\u00fang ta, ch\u1ed3ng ch\u1ea5t l\u00ean \u0111\u1ea5y c\u00e1c kh\u00e1i ni\u1ec7m, \u00fd t\u01b0\u1edfng \u0111\u1ec3 r\u1ed3i nh\u1eadn ch\u00ecm ch\u00fang ta trong v\u00f2ng xo\u00e1y c\u1ee7a c\u00e1c d\u1ef1 \u0111\u1ecbnh, lo \u00e2u, s\u1ee3 h\u00e3i v\u00e0 t\u01b0\u1edfng t\u01b0\u1ee3ng. Khi ch\u00e1nh ni\u1ec7m, b\u1ea1n kh\u00f4ng tham gia v\u00e0o tr\u00f2 ch\u01a1i \u0111\u00f3. B\u1ea1n ch\u1ec9 nh\u1eadn bi\u1ebft ch\u00ednh x\u00e1c c\u00e1i g\u00ec \u0111ang xu\u1ea5t hi\u1ec7n trong t\u00e2m, r\u1ed3i ghi nh\u1eadn c\u00e1i ti\u1ebfp theo: \u201c\u00c0, n\u00e0y\u2026 v\u00e0 n\u00e0y\u2026 v\u00e0 gi\u1edd th\u00ec c\u00e1i n\u00e0y.\u201d Th\u1eadt s\u1ef1 r\u1ea5t \u0111\u01a1n gi\u1ea3n.<\/p>\n

3. Ch\u00e1nh ni\u1ec7m th\u1ea5y \u0111\u01b0\u1ee3c b\u1ea3n ch\u1ea5t s\u00e2u xa c\u1ee7a m\u1ecdi hi\u1ec7n t\u01b0\u1ee3ng: Ch\u1ec9 ch\u00e1nh ni\u1ec7m m\u1edbi c\u00f3 th\u1ec3 nh\u1eadn bi\u1ebft ba t\u00ednh ch\u1ea5t c\u01a1 b\u1ea3n m\u00e0 theo l\u1eddi Ph\u1eadt d\u1ea1y l\u00e0 b\u1ea3n ch\u1ea5t th\u00e2m s\u00e2u nh\u1ea5t c\u1ee7a s\u1ef1 hi\u1ec7n h\u1eefu. \u0110\u00f3 l\u00e0 v\u00f4 th\u01b0\u1eddng, b\u1ea5t to\u1ea1i nguy\u1ec7n v\u00e0 v\u00f4 ng\u00e3. T\u1ee9c s\u1ef1 v\u1eafng m\u1eb7t c\u1ee7a th\u01b0\u1eddng c\u00f2n, b\u1ea5t bi\u1ebfn, v\u00e0 c\u00f3 th\u1ef1c th\u1ec3 hay c\u00f2n g\u1ecdi l\u00e0 linh h\u1ed3n ho\u1eb7c b\u1ea3n ng\u00e3 (ti\u1ebfng Pali: anicca, dukkha, anatta; ti\u1ebfng Anh: impermanence, unsatisfactoriness, selflessness). S\u1ef1 th\u1ef1c n\u00e0y kh\u00f4ng ph\u1ea3i \u0111\u01b0a ra nh\u01b0 m\u1ed9t gi\u00e1o \u0111i\u1ec1u d\u1eabn \u0111\u1ebfn ni\u1ec1m tin m\u00f9 qu\u00e1ng. Ng\u01b0\u1eddi con Ph\u1eadt s\u1ebd c\u1ea3m th\u1ea5y s\u1ef1 th\u1eadt n\u00e0y ph\u1ed5 qu\u00e1t v\u00e0 hi\u1ec3n hi\u1ec7n r\u00f5 r\u00e0ng \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi n\u00e0o quan t\u00e2m kh\u1ea3o s\u00e1t m\u1ed9t c\u00e1ch \u0111\u00fang \u0111\u1eafn. Ch\u00e1nh ni\u1ec7m l\u00e0 ph\u01b0\u01a1ng ph\u00e1p kh\u1ea3o s\u00e1t \u0111\u01b0a \u0111\u1ebfn s\u1ef1 th\u1eadt \u1ea5y. Ch\u00e1nh ni\u1ec7m m\u1ed9t m\u00ecnh n\u00f3 c\u00f3 kh\u1ea3 n\u0103ng ph\u00e1t hi\u1ec7n t\u1ea7ng s\u00e2u nh\u1ea5t c\u1ee7a th\u1ef1c t\u1ea1i qua quan s\u00e1t. V\u1edbi m\u1ee9c \u0111\u1ed9 xem x\u00e9t k\u1ef9 n\u00e0y h\u00e0nh gi\u1ea3 s\u1ebd th\u1ea5y (a) t\u1ea5t c\u1ea3 ph\u00e1p h\u1eefu vi (do \u0111i\u1ec1u ki\u1ec7n t\u1ea1o th\u00e0nh) v\u1ed1n d\u0129 t\u1ea1m th\u1eddi, t\u1ed3n t\u1ea1i trong ch\u1ed1c l\u00e1t, (b) m\u1ecdi v\u1eadt tr\u00ean th\u1ebf gian cu\u1ed1i c\u00f9ng \u0111\u1ec1u b\u1ea5t to\u1ea1i nguy\u1ec7n, (c) th\u1ef1c ra kh\u00f4ng c\u00f3 th\u1ef1c th\u1ec3 n\u00e0o b\u1ea5t bi\u1ebfn, th\u01b0\u1eddng h\u1eb1ng, t\u1ea5t c\u1ea3 ch\u1ec9 l\u00e0 c\u00e1c ti\u1ebfn tr\u00ecnh.<\/p>\n

Ch\u00e1nh ni\u1ec7m ho\u1ea1t \u0111\u1ed9ng gi\u1ed1ng nh\u01b0 m\u1ed9t k\u00ednh hi\u1ec3n vi \u0111i\u1ec7n t\u1eed. Ngh\u0129a l\u00e0 n\u00f3 \u0111\u1ea1t t\u1edbi m\u1ee9c r\u1ea5t vi t\u1ebf \u0111\u1ebfn \u0111\u1ed9 h\u00e0nh gi\u1ea3 th\u1eadt s\u1ef1 c\u00f3 th\u1ec3 th\u1ea5y tr\u1ef1c ti\u1ebfp nh\u1eefng th\u1ef1c t\u1ea1i \u0111\u01b0\u1ee3c l\u00fd thuy\u1ebft m\u00f4 t\u1ea3 v\u1ec1 ti\u1ebfn tr\u00ecnh t\u00e2m. Ch\u00e1nh ni\u1ec7m th\u1ea5y t\u00ednh ch\u1ea5t v\u00f4 th\u01b0\u1eddng c\u1ee7a m\u1ed7i s\u1ef1 nh\u1eadn bi\u1ebft. N\u00f3 th\u1ea5y t\u00ednh t\u1ea1m th\u1eddi v\u00e0 ho\u1ea1i di\u1ec7t c\u1ee7a t\u1ea5t c\u1ea3 nh\u1eefng g\u00ec \u0111\u01b0\u1ee3c nh\u1eadn bi\u1ebft. N\u00f3 c\u0169ng th\u1ea5y t\u00ednh ch\u1ea5t b\u1ea5t to\u1ea1i nguy\u1ec7n c\u1ee7a v\u1ed1n c\u00f3 c\u1ee7a c\u00e1c ph\u00e1p h\u1eefu vi. N\u00f3 nh\u1eadn ra r\u1eb1ng th\u1eadt l\u00e0 kh\u00f4ng kh\u00f4n ngoan n\u1ebfu n\u1eafm b\u1eaft t\u1eebng c\u1ea3nh \u0111ang ho\u1ea1i di\u1ec7t b\u1edfi l\u00e0m v\u1eady th\u00ec kh\u00f4ng th\u1ec3 t\u00ecm \u0111\u01b0\u1ee3c b\u00ecnh an v\u00e0 h\u1ea1nh ph\u00fac. Sau c\u00f9ng ch\u00e1nh ni\u1ec7m s\u1ebd th\u1ea5y b\u1ea3n ch\u1ea5t v\u00f4 ng\u00e3 c\u1ee7a t\u1ea5t c\u1ea3 c\u00e1c ph\u00e1p, c\u00e1c hi\u1ec7n t\u01b0\u1ee3ng. N\u00f3 th\u1ea5y r\u00f5 ch\u00fang ta \u0111\u00e3 t\u00f9y ti\u1ec7n ch\u1ecdn m\u1ed9t kh\u1ed1i nh\u1eadn th\u1ee9c n\u00e0o \u0111\u00f3, chia ch\u1ebb ch\u00fang ra kh\u1ecfi d\u00f2ng tr\u1ea3i nghi\u1ec7m \u0111ang di\u1ec5n ra v\u00e0 r\u1ed3i kh\u00e1i ni\u1ec7m ch\u00fang nh\u01b0 nh\u1eefng th\u1ef1c th\u1ec3 ri\u00eang bi\u1ec7t, l\u00e2u b\u1ec1n. Ch\u00e1nh ni\u1ec7m th\u1eadt s\u1ef1 nh\u1eadn ra nh\u1eefng \u0111i\u1ec1u n\u00e0y. N\u00f3 kh\u00f4ng suy lu\u1eadn ch\u00fang m\u00e0 th\u1ea5y tr\u1ef1c ti\u1ebfp.<\/p>\n

Khi \u0111\u01b0\u1ee3c ph\u00e1t tri\u1ec3n \u0111\u1ea7y \u0111\u1ee7, ch\u00e1nh ni\u1ec7m th\u1ea5y ba \u0111\u1eb7c t\u00ednh n\u00e0y c\u1ee7a v\u1ea1n h\u1eefu tr\u1ef1c ti\u1ebfp, ngay l\u1eadp t\u1ee9c, kh\u00f4ng qua ph\u01b0\u01a1ng ti\u1ec7n t\u01b0 duy. Ba \u0111\u1eb7c t\u00ednh n\u00e0y kh\u00f4ng t\u1ed3n t\u1ea1i ri\u00eang r\u1ebd. Ch\u00fang ta n\u1ed7 l\u1ef1c th\u1ef1c hi\u1ec7n ti\u1ebfn tr\u00ecnh v\u1ed1n r\u1ea5t \u0111\u01a1n gi\u1ea3n g\u1ecdi l\u00e0 ch\u00e1nh ni\u1ec7m \u0111\u1ec3 th\u1ea5y \u0111\u01b0\u1ee3c ba \u0111\u1eb7c t\u00ednh n\u00e0y v\u00e0 di\u1ec5n d\u1ea1t t\u1ea7m hi\u1ec3u bi\u1ebft \u0111\u00f3 b\u1eb1ng nh\u1eefng bi\u1ec3u t\u01b0\u1ee3ng th\u1eadt r\u01b0\u1eddm r\u00e0 th\u00f4ng qua suy ngh\u0129. Ch\u00e1nh ni\u1ec7m l\u00e0 m\u1ed9t ti\u1ebfn tr\u00ecnh, ch\u1ee9 kh\u00f4ng chia ra nhi\u1ec1u b\u01b0\u1edbc. Nguy\u00ean c\u1ea3 ti\u1ebfn tr\u00ecnh n\u00e0y di\u1ec5n ra \u0111\u1ed3ng b\u1ed9: b\u1ea1n ghi nh\u1eadn m\u00ecnh thi\u1ebfu ch\u00e1nh ni\u1ec7m v\u00e0 ch\u00ednh s\u1ef1 ghi nh\u1eadn n\u00e0y l\u00e0 k\u1ebft qu\u1ea3 c\u1ee7a ch\u00e1nh ni\u1ec7m; ch\u00e1nh ni\u1ec7m l\u00e0 s\u1ef1 ch\u00fa \u00fd \u0111\u01a1n thu\u1ea7n, s\u1ef1 ch\u00fa \u00fd \u0111\u01a1n thu\u1ea7n \u0111ang ghi nh\u1eadn c\u00e1c s\u1ef1 v\u1eadt m\u1ed9t c\u00e1ch ch\u00ednh x\u00e1c nh\u01b0 th\u1ef1c, kh\u00f4ng b\u00f3p m\u00e9o; v\u00e0 hi\u1ec7n th\u1ef1c l\u00e0 c\u00e1c s\u1ef1 v\u1eadt \u0111\u1ec1u l\u00e0 v\u00f4 th\u01b0\u1eddng, b\u1ea5t to\u1ea1i nguy\u1ec7n v\u00e0 v\u00f4 ng\u00e3. C\u1ea3 ti\u1ebfn tr\u00ecnh x\u1ea3y ra ch\u1edbp nho\u00e1ng. Tuy nhi\u00ean \u0111i\u1ec1u n\u00e0y kh\u00f4ng c\u00f3 ngh\u0129a l\u00e0 ch\u1ec9 c\u1ea7n gi\u00e2y ph\u00fat ch\u00e1nh ni\u1ec7m l\u1ea7n \u0111\u1ea7u l\u00e0 b\u1ea1n s\u1ebd nhanh ch\u00f3ng \u0111\u1ea1t \u0111\u01b0\u1ee3c s\u1ef1 gi\u1ea3i tho\u00e1t. B\u1ea1n c\u1ea7n th\u1ef1c hi\u1ec7n vi\u1ec7c \u0111\u01b0a ch\u00e1nh ni\u1ec7m v\u00e0o \u0111\u1eddi s\u1ed1ng \u00fd th\u1ee9c, sau \u0111\u00f3 n\u1ed7 l\u1ef1c duy tr\u00ec tr\u1ea1ng th\u00e1i ch\u00e1nh ni\u1ec7m. C\u00f4ng vi\u1ec7c n\u00e0y s\u1ebd mang l\u1ea1i cho b\u1ea1n ni\u1ec1m vui n\u00ean r\u1ea5t \u0111\u00e1ng \u0111\u1ec3 ph\u1ea5n \u0111\u1ea5u.<\/p>\n

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III. Ch\u00e1nh ni\u1ec7m v\u00e0 thi\u1ec1n minh s\u00e1t tu\u1ec7<\/strong><\/p>\n

Ch\u00e1nh ni\u1ec7m l\u00e0 tr\u1ecdng t\u00e2m c\u1ee7a thi\u1ec1n minh s\u00e1t tu\u1ec7 v\u00e0 l\u00e0 ch\u00eca kh\u00f3a c\u1ee7a to\u00e0n b\u1ed9 ti\u1ebfn tr\u00ecnh thi\u1ec1n t\u1eadp. N\u00f3 v\u1eeba l\u00e0 m\u1ee5c \u0111\u00edch c\u1ee7a thi\u1ec1n minh s\u00e1t tu\u1ec7 v\u1eeba l\u00e0 ph\u01b0\u01a1ng ti\u1ec7n \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c \u0111\u00edch \u1ea5y. B\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c ch\u00e1nh ni\u1ec7m nh\u1edd li\u00ean t\u1ee5c t\u0103ng d\u1ea7n ch\u00e1nh ni\u1ec7m. M\u1ed9t t\u1eeb Pali kh\u00e1c c\u0169ng \u0111\u01b0\u1ee3c d\u00f9ng nh\u01b0 ch\u00e1nh ni\u1ec7m l\u00e0 appamada, mang ngh\u0129a kh\u00f4ng l\u01a1 \u0111\u1ec5nh, kh\u00f4ng \u0111\u00e3ng tr\u00ed, Ng\u01b0\u1eddi n\u00e0o li\u00ean t\u1ee5c ch\u00fa \u00fd nh\u1eefng g\u00ec \u0111ang th\u1eadt s\u1ef1 x\u1ea3y ra trong t\u00e2m m\u00ecnh th\u00ec ng\u01b0\u1eddi \u1ea5y s\u1ebd \u0111\u1ea1t \u0111\u01b0\u1ee3c tr\u1ea1ng th\u00e1i t\u1ec9nh gi\u00e1c cao t\u1ed9t.<\/p>\n

Ch\u1eef Sati trong Pali c\u00f2n c\u00f3 ngh\u0129a r\u1ed9ng l\u00e0 s\u1ef1 nh\u1edb. N\u00f3 kh\u00f4ng ph\u1ea3i k\u00fd \u1ee9c v\u1ec1 c\u00e1c t\u01b0 t\u01b0\u1edfng, h\u00ecnh \u1ea3nh trong qu\u00e1 kh\u1ee9, m\u00e0 n\u00f3 l\u00e0 s\u1ef1 nh\u1eadn bi\u1ebft r\u00f5 r\u00e0ng, tr\u1ef1c ti\u1ebfp, kh\u00f4ng b\u1eb1ng l\u1eddi v\u1ec1 c\u00e1i g\u00ec c\u00f3, c\u00e1i g\u00ec kh\u00f4ng c\u00f3; c\u00e1i g\u00ec \u0111\u00fang, c\u00e1i g\u00ec kh\u00f4ng \u0111\u00fang; c\u00e1i g\u00ec ch\u00fang ta \u0111ang l\u00e0m v\u00e0 ch\u00fang ta s\u1ebd ti\u1ebfn h\u00e0nh v\u00e0 ch\u00fang ta s\u1ebd ti\u1ebfn h\u00e0nh nh\u01b0 th\u1ebf n\u00e0o.<\/p>\n

Ch\u00e1nh ni\u1ec7m nh\u1eafc h\u00e0nh gi\u1ea3 nh\u1edb ch\u00fa \u00fd v\u00e0o \u0111\u00fang \u0111\u1ed1i t\u01b0\u1ee3ng, \u0111\u00fang th\u1eddi \u0111i\u1ec3m v\u00e0 n\u1ed7 l\u1ef1c \u0111\u00fang m\u1ee9c \u0111\u1ec3 th\u1ef1c hi\u1ec7n c\u00f4ng vi\u1ec7c. Khi n\u1ed7 l\u1ef1c \u0111\u00fang m\u1ee9c, h\u00e0nh gi\u1ea3 s\u1ebd duy tr\u00ec \u0111\u01b0\u1ee3c tr\u1ea1ng th\u00e1i an b\u00ecnh v\u00e0 t\u1ec9nh t\u00e1o, l\u00fac \u1ea5y c\u00e1c tr\u1ea1ng th\u00e1i c\u1ee7a t\u00e2m m\u00e0 ta g\u1ecdi l\u00e0 tri\u1ec1n c\u00e1i, ch\u01b0\u1edbng ng\u1ea1i kh\u00f4ng th\u1ec3 sanh kh\u1edfi, kh\u00f4ng c\u00f3 tham, s\u00e2n, l\u01b0\u1eddi m\u1ecfi\u2026 V\u1eady m\u00e0 h\u1ea7u h\u1ebft ch\u00fang ta kh\u00f4ng bi\u1ebft v\u00e0 c\u1ee9 sai l\u1ea7m ho\u00e0i. D\u00f9 th\u1eadt c\u1ed1 g\u1eafng, h\u00e0nh gi\u1ea3 v\u1eabn s\u01a1 su\u1ea5t ch\u00e1nh ni\u1ec7m, v\u00e0 th\u1ea5y m\u00ecnh th\u1ec9nh tho\u1ea3ng l\u1ea1i sa v\u00e0o tr\u1ea1ng th\u00e1i t\u00e2m nhi\u1ec5m \u00f4, v\u1ed1n th\u01b0\u1eddng t\u00ecnh c\u1ee7a con ng\u01b0\u1eddi.<\/p>\n

Ch\u00e1nh ni\u1ec7m nh\u1eadn ra s\u1ef1 thay \u0111\u1ed5i \u0111\u00f3, v\u00e0 nh\u1eafc h\u00e0nh gi\u1ea3 tinh t\u1ea5n \u0111\u00fang m\u1ee9c \u0111\u1ec3 v\u01b0\u1ee3t qua. S\u1ef1 s\u01a1 su\u1ea5t n\u00e0y c\u1ee9 l\u1eb7p \u0111i l\u1eb7p l\u1ea1i, tuy nhi\u00ean n\u1ebfu h\u00e0nh gi\u1ea3 th\u1ef1c h\u00e0nh ch\u00e1nh ni\u1ec7m th\u00ec t\u1ea7n s\u1ed1 \u1ea5y s\u1ebd gi\u1ea3m. M\u1ed9t khi s\u1ef1 ch\u00e1nh ni\u1ec7m \u0111\u1ea9y c\u00e1c \u00f4 nhi\u1ec5m c\u1ee7a t\u00e2m sang m\u1ed9t b\u00ean th\u00ec c\u00e0ng nhi\u1ec1u t\u00e2m thi\u1ec7n s\u1ebd xu\u1ea5t hi\u1ec7n. S\u00e2n gi\u1eadn s\u1ebd nh\u01b0\u1eddng ch\u1ed7 cho l\u00f2ng t\u1eeb \u00e1i, \u00e1i nhi\u1ec5m s\u1ebd b\u1ecb thay th\u1ebf b\u1edfi ly tham. Ch\u00e1nh ni\u1ec7m gi\u00fap tu\u1ec7 gi\u00e1c v\u00e0 t\u00e2m bi t\u0103ng tr\u01b0\u1edfng. Kh\u00f4ng c\u00f3 ch\u00e1nh ni\u1ec7m, tu\u1ec7 gi\u00e1c v\u00e0 t\u00e2m bi kh\u00f4ng th\u1ec3 ph\u00e1t tri\u1ec3n tr\u00f2n \u0111\u1ea7y.<\/p>\n

\u1ea8n s\u00e2u trong t\u00e2m th\u1ee9c c\u00f3 m\u1ed9t khuynh h\u01b0\u1edbng ch\u1ea5p nh\u1eadn nh\u1eefng tr\u1ea3i nghi\u1ec7m vui \u0111\u1eb9p v\u00e0 ch\u1ed1i b\u1ecf nh\u1eefng chuy\u1ec7n \u0111au bu\u1ed3n kh\u00f4ng hay. Khuynh h\u01b0\u1edbng n\u00e0y t\u1ea1o ra tham lam, \u00e1i nhi\u1ec5m, s\u00e2n h\u1eadn, ghen t\u1ef5\u2026 nh\u1eefng tr\u1ea1ng th\u00e1i m\u00e0 ta \u0111ang t\u1eadp \u0111o\u1ea1n tr\u1eeb. Ch\u00fang ta tr\u00e1nh nh\u1eefng ch\u01b0\u1edbng ng\u1ea1i n\u00e0y kh\u00f4ng ph\u1ea3i v\u00ec ch\u00fang ta x\u1ea5u xa theo ngh\u0129 \u0111en c\u1ee7a t\u1eeb \u1ea5y, m\u00e0 b\u1edfi v\u00ec ch\u00fang \u00e9p bu\u1ed9c, ch\u1ebf ng\u1ef1 t\u00e2m, d\u00e0nh tr\u1ecdn s\u1ef1 ch\u00fa \u00fd, b\u1edfi v\u00ec ch\u00fang c\u1ee9 lu\u00f4n qu\u1ea9n quanh trong nh\u1eefng v\u00f2ng suy ngh\u0129 nh\u1ecf h\u1eb9p, ch\u00fang ng\u0103n che kh\u00f4ng cho ch\u00fang ta th\u1ea5y \u0111\u01b0\u1ee3c th\u1ef1c t\u1ea1i \u0111ang s\u1ed1ng \u0111\u1ed9ng.<\/p>\n

Khi ch\u00e1nh ni\u1ec7m c\u00f3 m\u1eb7t th\u00ec nh\u1eefng ch\u01b0\u1edbng ng\u1ea1i n\u00e0y kh\u00f4ng th\u1ec3 n\u00e0o ph\u00e1t sinh. Ch\u00e1nh ni\u1ec7m l\u00e0 s\u1ef1 ch\u00fa \u00fd v\u00e0o th\u1ef1c t\u1ea1i hi\u1ec7n ti\u1ec1n, v\u00e0 v\u00ec v\u1eady n\u00f3 \u0111\u1ed1i ngh\u1ecbch v\u1edbi tr\u1ea1ng th\u00e1i m\u00ea m\u1edd c\u1ee7a t\u00e2m do ch\u01b0\u1edbng ng\u1ea1i t\u1ea1o ra. Ch\u1ec9 khi n\u00e0o thi\u1ec1n sinh \u0111\u1ec3 ch\u00e1nh ni\u1ec7m vu\u1ed9t m\u1ea5t th\u00ec khi \u1ea5y khuynh h\u01b0\u1edbng \u1ea9n s\u00e2u trong t\u00e2m \u1ea5y m\u1edbi ti\u1ebfp t\u1ee5c \u2013 n\u1eafm b\u1eaft, ch\u1ea5p th\u1ee7 v\u00e0 ch\u1ed1i t\u1eeb. R\u1ed3i s\u1ef1 ch\u1ed1ng \u0111\u1ed1i tr\u1ed5i l\u00e0m lu m\u1edd t\u00e2m th\u1ee9c. Ch\u00fang ta kh\u00f4ng nh\u1eadn th\u1ea5y s\u1ef1 thay \u0111\u1ed5i n\u00e0y \u0111ang di\u1ec5n ra do ch\u00fang ta c\u1ee9 m\u00e3i mi\u00ean man ngh\u0129 \u0111\u1ebfn tr\u1ea3 th\u00f9, tham mu\u1ed1n v\u00e0 b\u1ea5t c\u1ee9 \u0111i\u1ec1u g\u00ec c\u00f3 th\u1ec3.<\/p>\n

M\u1ed9t ng\u01b0\u1eddi ch\u01b0a thi\u1ec1n t\u1eadp nh\u1ea5t \u0111\u1ecbnh s\u1ebd ti\u1ebfp t\u1ee5c t\u00ecnh tr\u1ea1ng n\u00e0y kh\u00f4ng bi\u1ebft \u0111\u1ebfn bao gi\u1edd, nh\u01b0ng m\u1ed9t ng\u01b0\u1eddi c\u00f3 thi\u1ec1n t\u1eadp s\u1ebd s\u1edbm nh\u1eadn bi\u1ebft nh\u1eefng g\u00ec \u0111ang di\u1ec5n ra. Ch\u00ednh ch\u00e1nh ni\u1ec7m th\u1ea5y \u0111\u01b0\u1ee3c s\u1ef1 thay \u0111\u1ed5i n\u00e0y. Ch\u00ednh ch\u00e1nh ni\u1ec7m nh\u1edb c\u00e1ch th\u1ef1c h\u00e0nh v\u00e0 t\u1eadp trung ch\u00fa \u00fd l\u00e0m cho tr\u1ea1ng th\u00e1i m\u00f9 m\u1edd r\u1ed1i r\u1eafm kia tan d\u1ea7n \u0111i. V\u00e0 c\u0169ng ch\u00ednh ch\u00e1nh ni\u1ec7m c\u1ed1 g\u1eafng duy tr\u00ec ch\u00ednh n\u00f3 sao cho s\u1ef1 ch\u1ed1ng \u0111\u1ed1i kia kh\u00f4ng th\u1ec3 kh\u1edfi sinh l\u1ea1i. Nh\u01b0 v\u1eady ch\u00e1nh ni\u1ec7m l\u00e0 ph\u01b0\u01a1ng thu\u1ed1c \u0111\u1eb7c tr\u1ecb. N\u00f3 l\u00e0 c\u00e1ch th\u1ee9c v\u1eeba \u0111i\u1ec1u tr\u1ecb v\u1eeba ph\u00f2ng ng\u1eeba.<\/p>\n

Khi \u0111\u01b0\u1ee3c ph\u00e1t tri\u1ec3n \u0111\u1ea7y \u0111\u1ee7 ch\u00e1nh ni\u1ec7m tr\u1edf th\u00e0nh tr\u1ea1ng th\u00e1i ho\u00e0n to\u00e0n kh\u00f4ng d\u00ednh m\u1eafc, kh\u00f4ng ch\u1ea5p th\u1ee7 \u0111\u1ed1i v\u1edbi b\u1ea5t c\u1ee9 th\u1ee9 g\u00ec tr\u00ean th\u1ebf gian. N\u1ebfu ch\u00fang ta gi\u1eef \u0111\u01b0\u1ee3c tr\u1ea1ng th\u00e1i n\u00e0y th\u00ec ch\u00fang ta kh\u00f4ng c\u1ea7n m\u1ed9t ph\u01b0\u01a1ng ti\u1ec7n g\u00ec ho\u1eb7c m\u1ed9t ph\u01b0\u01a1ng s\u00e1ch g\u00ec \u0111\u1ec3 mong tr\u00e1nh kh\u1ecfi c\u00e1c ch\u01b0\u1edbng ng\u1ea1i , \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c gi\u1ea3i tho\u00e1t.<\/p>\n

Ch\u00e1nh ni\u1ec7m kh\u00f4ng ph\u1ea3i l\u00e0 s\u1ef1 t\u1ec9nh th\u1ee9c h\u1eddi h\u1ee3t. N\u00f3 th\u1ea5y t\u1eadn s\u00e2u th\u1eb3m b\u00ean trong c\u00e1c s\u1ef1 v\u1eadt, v\u01b0\u1ee3t qua t\u1ea7m kh\u00e1i ni\u1ec7m v\u00e0 \u00fd t\u01b0\u1edfng. Vi\u1ec7c quan s\u00e1t th\u00e2m s\u00e2u n\u00e0y s\u1ebd d\u1eabn \u0111\u1ebfn s\u1ef1 ch\u1eafc th\u1ef1c ho\u00e0n to\u00e0n, m\u1ed9t tr\u1ea1ng th\u00e1i kh\u00f4ng c\u00f2n m\u01a1 h\u1ed3 n\u1eefa. Ch\u00e1nh ni\u1ec7m ch\u1ee7 y\u1ebfu th\u00e0nh t\u1ef1u nh\u01b0 m\u1ed9t s\u1ef1 ch\u00fa t\u00e2m li\u00ean t\u1ee5c, v\u1eefng v\u00e0ng, kh\u00f4ng bao gi\u1edd s\u00fat gi\u1ea3m v\u00e0 b\u1ecf cu\u1ed9c.<\/p>\n

S\u1ef1 t\u1ec9nh gi\u00e1c \u0111\u01a1n thu\u1ea7n, kh\u00f4ng \u00f4 nhi\u1ec5m, mang t\u00ednh kh\u00e1m ph\u00e1 s\u1ef1 th\u1eadt n\u00e0y kh\u00f4ng ch\u1ec9 ng\u0103n c\u1ea3n c\u00e1c l\u1eadu ho\u1eb7c m\u00e0 c\u00f2n l\u00e0m gi\u1ea3m t\u00e1c d\u1ee5ng v\u00e0 \u0111o\u1ea1n tr\u1eeb ch\u00fang. Ch\u00e1nh ni\u1ec7m v\u00f4 hi\u1ec7u qu\u00e1 c\u00e1c \u00f4 nhi\u1ec5m trong t\u00e2m. K\u1ebft qu\u1ea3 l\u00e0 t\u00e2m s\u1ebd duy tr\u00ec \u0111\u01b0\u1ee3c tr\u1ea1ng th\u00e1i trong s\u1ea1ch, an l\u00e0nh, tuy\u1ec7t \u0111\u1ed1i kh\u00f4ng b\u1ecb \u1ea3nh h\u01b0\u1edfng b\u1edfi nh\u1eefng th\u0103ng tr\u1ea7m trong cu\u1ed9c s\u1ed1ng.<\/p>\n

H.T Henepola Gunaratana – Li\u00ean th\u1ee7y l\u01b0\u1ee3c d\u1ecbch<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

              Ch\u00e1nh ni\u1ec7m, ti\u1ebfng Pali l\u00e0 Sati, ti\u1ebfng Anh d\u1ecbch l\u00e0 Mindfulness, l\u00e0 m\u1ed9t ti\u1ebfn tr\u00ecnh vi t\u1ebf m\u00e0 b\u1ea1n \u0111ang \u00e1p d\u1ee5ng ngay th\u1eddi \u0111i\u1ec3m hi\u1ec7n t\u1ea1i. Ph\u01b0\u01a1ng ph\u00e1p thi\u1ec1n minh s\u00e1t tu\u1ec7 c\u00f2n g\u1ecdi l\u00e0 thi\u1ec1n tu\u1ec7 hay thi\u1ec1n qu\u00e1n (ti\u1ebfng Pali l\u00e0 Vipassana) \u0111\u00e3 \u0111\u01b0\u1ee3c \u0111\u1ee9c […]<\/p>\n","protected":false},"author":1,"featured_media":3037,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[5],"tags":[],"_links":{"self":[{"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts\/3036"}],"collection":[{"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3036"}],"version-history":[{"count":2,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts\/3036\/revisions"}],"predecessor-version":[{"id":3042,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts\/3036\/revisions\/3042"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/media\/3037"}],"wp:attachment":[{"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3036"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3036"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3036"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}