{"id":3230,"date":"2013-06-08T10:20:26","date_gmt":"2013-06-08T03:20:26","guid":{"rendered":"http:\/\/www.yogavocuc.com\/?p=3230"},"modified":"2013-06-20T16:08:17","modified_gmt":"2013-06-20T09:08:17","slug":"tac-dung-cua-thien-va-stress","status":"publish","type":"post","link":"http:\/\/www.yogavocuc.com\/?p=3230","title":{"rendered":"T\u00e1c d\u1ee5ng c\u1ee7a thi\u1ec1n v\u00e0 stress."},"content":{"rendered":"

Thi\u1ec1n \u0111\u1ecbnh l\u00e0 k\u00e9o d\u00e0i ra m\u1ed7i ph\u00fat gi\u00e2y c\u1ee7a hi\u1ec7n t\u1ea1i \u0111\u1ec3 h\u01b0\u1edfng \u0111\u01b0\u1ee3c s\u1ef1 an nhi\u00ean t\u1ef1 t\u1ea1i gi\u1eefa nh\u1eefng phong ba b\u00e3o t\u00e1p c\u1ee7a cu\u1ed9c \u0111\u1eddi .\u00a0<\/em><\/strong><\/p>\n

\"\"<\/a>1- S\u1ef1 t\u01b0\u01a1ng quan gi\u1eefa th\u00e2n v\u00e0 t\u00e2m<\/em><\/strong><\/p>\n

Th\u1ebf k\u1ef7 th\u1ee9 17, Ren\u00e9 Descartes, nh\u00e0 to\u00e1n h\u1ecdc v\u00e0 tri\u1ebft h\u1ecdc ng\u01b0\u1eddi Ph\u00e1p, kh\u1eb3ng \u0111\u1ecbnh thuy\u1ebft nh\u1ecb nguy\u00ean, t\u00e1ch r\u1eddi th\u1ebf gi\u1edbi t\u00e2m linh v\u00e0 th\u1ebf gi\u1edbi v\u1eadt ch\u1ea5t, (th\u00e2n – t\u00e2m c\u00e1ch bi\u1ec7t) theo \u00f4ng, t\u00e2m = t\u01b0 t\u01b0\u1edfng, v\u00e0 th\u00e2n = c\u01a1 th\u1ec3, l\u00e0 hai c\u00e1i th\u1ef1c th\u1ec3 kh\u00f4ng l\u00e0m c\u00f9ng m\u1ed9t ch\u1ea5t li\u1ec7u. N\u00e0y nh\u00e9: n\u1ebfu b\u1ea1n c\u1ea7m dao c\u1eaft v\u00e0o da th\u1ecbt, m\u00e1u s\u1ebd tu\u00f4n tr\u00e0o, nh\u01b0ng n\u1ebfu b\u1ea1n \u0111\u01b0a b\u1ed9 \u00f3c l\u00ean b\u00e0n m\u1ed5, th\u00ec \u00fd t\u01b0\u1edfng kh\u00f4ng ch\u1ea3y ra theo v\u1ebft c\u1eaft \u2026 v\u00ec v\u1eady nh\u1eefng g\u00ec x\u1ea3y ra trong t\u01b0 t\u01b0\u1edfng ho\u00e0n to\u00e0n bi\u1ec7t l\u1eadp v\u1edbi nh\u1eefng g\u00ec x\u1ea3y ra trong c\u01a1 th\u1ec3, n\u00f3i c\u00e1ch kh\u00e1c \u0111\u00f3 l\u00e0 hai ph\u1ea7n t\u1eed ri\u00eang bi\u1ec7t, kh\u00f4ng \u1ea3nh h\u01b0\u1edfng g\u00ec \u0111\u1ebfn nhau.<\/p>\n

N\u1ebfu nh\u01b0 Descartes c\u00f2n s\u1ed1ng \u0111\u1ebfn ng\u00e0y nay th\u00ec h\u1eb3n l\u00e0 \u00f4ng \u0111\u00e3 th\u1ea5y m\u00ecnh th\u1eadt s\u1ef1 sai l\u1ea7m \u2026 T\u01b0 t\u01b0\u1edfng v\u00e0 c\u01a1 th\u1ec3 con ng\u01b0\u1eddi l\u00e0 2 b\u1ed9 ph\u1eadn li\u00ean quan m\u1eadt thi\u1ebft, nh\u1eefng t\u00ecnh c\u1ea3m y\u00eau gh\u00e9t, gi\u1eadn h\u1eddn kh\u00f4ng th\u1ec3 c\u00e2n \u0111o \u0111ong \u0111\u1ebfm \u0111\u00f3 c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn nh\u1eefng c\u0103n b\u1ecbnh r\u1ea5t th\u1ef1c t\u1ebf nh\u01b0 ngh\u1ebdn tim, lo\u00e9t bao t\u1eed, hay ng\u01b0\u1ee3c l\u1ea1i nh\u1eefng c\u0103n b\u1ecbnh hi\u1ec3m ngh\u00e8o m\u00e0 b\u00e1c s\u0129 t\u01b0\u1edfng ch\u1eebng ph\u1ea3i b\u00f3 tay b\u1ed7ng nhi\u00ean thuy\u00ean gi\u1ea3m m\u1ed9t c\u00e1ch k\u1ef3 di\u1ec7u sau nh\u1eefng cu\u1ed9c h\u00e0nh h\u01b0\u01a1ng.<\/p>\n

V\u00e0 n\u1eefa, s\u1ee9c m\u1ea1nh c\u1ee7a thi\u1ec1n \u0111\u1ecbnh \u2013 Meditation \u2013 l\u00e0 m\u1ed9t s\u1ef1 th\u1eadt kh\u00f4ng th\u1ec3 ch\u1ed1i c\u00e3i. S\u1ef1 ki\u1ec7n nh\u1eefng v\u1ecb thi\u1ec1n s\u01b0 T\u00e2y T\u1ea1ng ng\u1ed3i thi\u1ec1n trong tuy\u1ebft l\u1ea1nh v\u00e0 s\u1eed d\u1ee5ng Ho\u1ea3 th\u00e2n \u0111\u1ec3 l\u00e0m n\u00f3ng l\u1edbp ch\u0103n ph\u1ee7 tr\u00ean ng\u01b0\u1eddi \u0111\u00e3 l\u00e0m nao n\u00fang gi\u1edbi khoa h\u1ecdc gia T\u00e2y ph\u01b0\u01a1ng.<\/p>\n

C\u00f3 m\u1ed9t s\u1ef1 gi\u1ea3i th\u00edch khoa h\u1ecdc n\u00e0o kh\u00f4ng cho nh\u1eefng s\u1ef1 ki\u1ec7n t\u01b0\u1edfng nh\u01b0 thu\u1ed9c v\u1ec1 m\u1ed9t th\u1ebf gi\u1edbi huy\u1ec1n b\u00ed c\u1ee7a t\u00e2m linh \u0111\u00f3? Hay ch\u00fang ta \u0111\u00e0nh d\u1ec5 d\u00e3i b\u1eb1ng l\u00f2ng v\u1edbi c\u00e1ch x\u1ebfp h\u1ea1ng ch\u00fang v\u00e0o m\u1ee5c \u2026Khoa h\u1ecdc huy\u1ec1n b\u00ed, v\u00e0 ph\u1ea3i k\u00eau g\u1ecdi \u0111\u1ebfn \u2026 l\u00f2ng tin (faith) \u0111\u1ec3 m\u00e0 \u2026g\u1eadt g\u00f9 r\u1eb1ng: \u0111\u00f3 l\u00e0 chuy\u1ec7n huy\u1ec1n b\u00ed.<\/p>\n

Tr\u01b0\u1edbc khi v\u1eadn d\u1ee5ng \u0111\u1ebfn \u201ckh\u1ea3 n\u0103ng tin t\u01b0\u1edfng\u201c c\u1ee7a t\u00e2m linh, ch\u00fang ta h\u00e3y th\u1eed d\u00f9ng con m\u1eaft khoa h\u1ecdc \u0111\u1ec3 kh\u1ea3o s\u00e1t v\u1ec1 hi\u1ec7n t\u01b0\u1ee3ng t\u01b0\u01a1ng quan gi\u1eefa C\u01a1 th\u1ec3 (Body) v\u00e0 \u00dd t\u01b0\u1edfng (Mind) qua c\u00e1c ch\u1ee9ng b\u1ecbnh. (Trong ph\u1ea1m vi b\u00e0i n\u00e0y ch\u1ec9 xin b\u00e0n t\u1edbi s\u1ef1 li\u00ean quan gi\u1eefa Stress, c\u00e1c c\u0103n b\u1ecbnh g\u00e2y ra b\u1edfi Stress v\u00e0 \u1ee9ng d\u1ee5ng c\u1ee7a Thi\u1ec1n \u2013 Meditation \u2013 trong \u0111\u1eddi s\u1ed1ng h\u00e0ng ng\u00e0y).<\/p>\n

2- S\u1ef1 li\u00ean quan gi\u1eefa Stress v\u00e0 B\u1ecbnh\u00a0<\/em><\/strong><\/p>\n

T\u1ea5t c\u1ea3 ch\u00fang ta \u0111\u1ec1u bi\u1ebft Stress g\u00e2y ra r\u1ea5t nhi\u1ec1u b\u1ecbnh. C\u00e1i danh m\u1ee5c c\u1ee7a nh\u1eefng c\u0103n b\u1ecbnh th\u1eddi \u0111\u1ea1i \u0111\u00f3 c\u00e0ng ng\u00e0y c\u00e0ng d\u00e0i ra t\u01b0\u1edfng nh\u01b0 kh\u00f4ng bao gi\u1edd h\u1ebft. C\u00e1i Stress cao \u0111\u1ed9 (intense) v\u00e0 k\u00e9o d\u00e0i (prolonged) l\u00e0m y\u1ebfu \u0111i kh\u1ea3 n\u0103ng \u0111\u1ec1 kh\u00e1ng c\u1ee7a c\u01a1 th\u1ec3 (immunity defense), l\u00e0m m\u1ec7t m\u1ecfi tr\u00e1i tim, l\u00e0m h\u01b0 ho\u1ea1i nh\u1eefng t\u1ebf b\u00e0o c\u1ee7a n\u00e3o b\u1ed9 (memory\u2019s brain cells), l\u00e0m t\u0103ng m\u1ee1 \u0111\u1ecdng \u1edf eo v\u00e0 m\u00f4ng (m\u1ed9t trong nh\u1eefng nguy c\u01a1 c\u1ee7a ngh\u1ebdn tim, c\u01a1 tim (infarctus) \u2026), ung th\u01b0 v\u00e0 ti\u1ec3u \u0111\u01b0\u1eddng.<\/p>\n

Stress c\u0169ng d\u1ef1 ph\u1ea7n l\u1edbn v\u00e0o nh\u1eefng b\u1ecbnh tho\u00e1i ho\u00e1 nh\u01b0 tho\u00e1i h\u00f3a kh\u1edbp x\u01b0\u01a1ng), nh\u1eefng b\u1ecbnh t\u00e2m th\u1ea7n \u2013 tr\u1ea7m c\u1ea3m, v\u00e0 g\u00f3p ph\u1ea7n l\u00e0m cho c\u00e1c t\u1ebf b\u00e0o mau gi\u00e0. C\u00e1c c\u01a1 c\u1ea5u gi\u1eefa Stress v\u00e0 Disease ch\u1ec9 m\u1edbi \u0111\u01b0\u1ee3c hi\u1ec3u kh\u00e1 t\u01b0\u1eddng t\u1eadn t\u1eeb kho\u1ea3ng \u0111\u1ea7u th\u1eadp ni\u00ean n\u00e0y (v\u00e0o kho\u1ea3ng n\u0103m 1990, nh\u1eefng b\u00e0i h\u1ecdc v\u1ec1 Stress c\u00f2n n\u1eb1m trong ph\u1ea7n T\u00e2m th\u1ea7n m\u00e0 kh\u00f4ng ph\u1ea3i l\u00e0 ph\u1ea7n Diagnosis \u2013 b\u1ecbnh l\u00e2m s\u00e0ng)<\/p>\n

3- Stress l\u00e0 g\u00ec?<\/em><\/strong><\/p>\n

Tr\u01b0\u1edbc h\u1ebft ta h\u00e3y th\u1eed l\u01b0\u1ee3c s\u01a1 qua, \u0111\u1ec3 hi\u1ec3u r\u00f5 h\u01a1n Stress l\u00e0 g\u00ec? Stress l\u00e0 m\u1ed9t trong nh\u1eefng kh\u1ea3 n\u0103ng sinh t\u1ed3n c\u1ee7a lo\u00e0i ng\u01b0\u1eddi. N\u00f3i kh\u00e1c \u0111i, Stress l\u00e0 m\u1ed9t ph\u1ea3n \u1ee9ng t\u1ef1 v\u1ec7 c\u1ee7a c\u01a1 th\u1ec3 tr\u01b0\u1edbc c\u00e1c nguy c\u01a1. Stress l\u00e0 m\u1ed9t ph\u1ea3n x\u1ea1 t\u1ef1 nhi\u00ean gi\u00fap con ng\u01b0\u1eddi \u0111\u1ed1i ph\u00f3 v\u1edbi nh\u1eefng b\u1ea5t tr\u1eafc t\u1eeb b\u00ean ngo\u00e0i t\u00e1c \u0111\u1ed9ng. Khi g\u1eb7p nguy hi\u1ec3m \u2013 \u0111\u1ed1i \u0111\u1ea7u v\u1edbi con s\u01b0 t\u1eed ch\u1eb3ng h\u1ea1n \u2013 c\u01a1 th\u1ec3 con ng\u01b0\u1eddi c\u1ea7n ph\u1ea3i nhanh ch\u00f3ng s\u1eb5n s\u00e0ng \u0111\u1ec3 \u201c\u0111\u01b0\u01a1ng \u0111\u1ea7u\u201c hay \u201cch\u1ea1y tr\u1ed1n\u201c (fight or flight reponse).<\/p>\n

Khi n\u00e3o b\u1ed9 \u0111\u00e1nh h\u01a1i \u0111\u01b0\u1ee3c m\u1ed9t s\u1ef1 nguy hi\u1ec3m, m\u1ed9t t\u00edn hi\u1ec7u \u0111\u01b0\u1ee3c b\u00e1o ngay cho:
\nA. Adrenal glands (n\u1eb1m tr\u00ean ch\u00f3p th\u1eadn) \u0111\u1ec3 ti\u1ebft ra 2 lo\u1ea1i hormones :
\n– Adrenaline (epinephrine) v\u00e0
\n– Glucocorticoids & cortisol.<\/p>\n

B. C\u00e1c t\u1ebf b\u00e0o th\u1ea7n kinh v\u00f9ng Hypothalamus \u0111\u1ec3 ti\u1ebft ra ch\u1ea5t :
\n– Norepinephrine
\nC\u00e1c lo\u1ea1i hormones n\u00e0y l\u00e0 nh\u1eefng ch\u1ea5t h\u00f3a h\u1ecdc c\u1ef1c m\u1ea1nh, c\u00f3 t\u00e1c d\u1ee5ng l\u00e0m cho : **
\n– C\u00e1c gi\u00e1c quan nh\u1ea1y b\u00e9n h\u01a1n, c\u00e1c c\u01a1 b\u1eafp (muscle) s\u0103n ch\u1eafc l\u00ean, gi\u1ea3m thi\u1ec3u kh\u1ea3 n\u0103ng ti\u00eau ho\u00e1 (t\u00e1c d\u1ee5ng c\u1ee7a nor\u2013epinephirine)
\n– Tim \u0111\u1eadp nhanh h\u01a1n, ph\u1ed5i h\u00f4 h\u1ea5p nhanh h\u01a1n, chu\u1ea9n b\u1ecb \u0111\u01b0a oxygen t\u1edbi c\u00e1c t\u1ebf b\u00e0o (t\u00e1c d\u1ee5ng c\u1ee7a epinephrine)
\n– \u0110\u1ed9 \u0111\u01b0\u1eddng t\u0103ng trong m\u00e1u \u0111\u1ec3 cung c\u1ea5p nhi\u1ec7t l\u01b0\u1ee3ng c\u1ea7n thi\u1ebft (cortisol ).
\nN\u00f3i t\u00f3m l\u1ea1i c\u01a1 th\u1ec3 ch\u00fang ta \u0111ang \u1edf trong t\u01b0 th\u1ebf s\u1eb5n s\u00e0ng t\u00e1c chi\u1ebfn hay \u2026ch\u1ea1y tr\u1ed1n. M\u1ed9t khi Stress \u0111\u00e3 qua \u0111i, (nh\u01b0 trong v\u00ed d\u1ee5 n\u00e0y, con s\u01b0 t\u1eed \u0111\u00e3 \u0111i \u2026ch\u1ed7 kh\u00e1c ch\u01a1i) th\u00ec c\u00e1c hormones tr\u1edf v\u1ec1 tr\u1ea1ng th\u00e1i c\u0169.<\/p>\n

Th\u1ebf nh\u01b0ng trong x\u00e3 h\u1ed9i ng\u00e0y nay, Stress bi\u1ebfn \u0111\u1ed5i h\u00ecnh th\u1ee9c, n\u00f3 kh\u00f4ng c\u00f2n \u0111\u01a1n thu\u1ea7n l\u00e0 m\u1ed9t con s\u01b0 t\u1eed, nanh d\u00e0i m\u00f3ng nh\u1ecdn, m\u00e0 n\u00f3 thi\u00ean bi\u1ebfn v\u1ea1n h\u00f3a ra h\u00e0ng tri\u1ec7u t\u00ecnh hu\u1ed1ng kh\u00e1c: m\u1ed9t \u00f4ng ch\u1ee7 kh\u00f3 t\u00e1nh, m\u1ed9t \u00f4ng ch\u1ed3ng (hay b\u00e0 v\u1ee3) \u01b0a c\u1eb1n nh\u1eb1n, m\u1ed9t cu\u1ed9c t\u00ecnh s\u00f3ng gi\u00f3, 3 ti\u1ebfng \u0111\u1ed3ng h\u1ed3 k\u1eb9t xe tr\u00ean xa l\u1ed9, 50 cm tuy\u1ebft s\u00e1ng th\u1ee9 hai v.v\u2026<\/p>\n

C\u00e1i ph\u1ea3n \u1ee9ng \u201c\u0111\u00e1nh\u201c hay \u201cch\u1ea1y\u201c (fight or flight) c\u1ee7a c\u01a1 th\u1ec3 v\u1eabn kh\u00f4ng thay \u0111\u1ed7i nh\u01b0ng c\u00e1i Stress ng\u00e0y nay \u0111\u00e3 kh\u00e1c v\u1edbi c\u00e1i stress ng\u00e0y x\u01b0a. V\u00e0 kh\u00f4ng ph\u1ea3i trong t\u00ecnh hu\u1ed1ng n\u00e0o m\u00ecnh c\u0169ng c\u00f3 th\u1ec3 \u2026 \u0110\u00e1nh hay Ch\u1ea1y \u0111\u01b0\u1ee3c, m\u00e0 ph\u1ea7n nhi\u1ec1u l\u00e0 ph\u1ea3i \u2026 ch\u1ecbu tr\u1eadn !!!!<\/p>\n

V\u00ec v\u1eady c\u01a1 th\u1ec3 con ng\u01b0\u1eddi g\u1ea7n nh\u01b0 lu\u00f4n lu\u00f4n \u0111\u1ea7y \u1eafp nh\u1eefng th\u1ee9 hormones n\u00e0y. Ch\u00ednh s\u1ef1 hi\u1ec7n di\u1ec7n l\u00e2u d\u00e0i, ng\u00e0y n\u00e0y qua ng\u00e0y kh\u00e1c, v\u00e0 \u1edf n\u1ed3ng \u0111\u1ed9 cao (high concentration) c\u1ee7a c\u00e1c stress hormones m\u00e0 t\u1ea1o ra c\u00e1c nguy c\u01a1 t\u00e1c h\u1ea1i cho c\u01a1 th\u1ec3:<\/p>\n

1. T\u1ed5n th\u01b0\u01a1ng c\u00e1c m\u1ea1ch m\u00e1u, \u0111\u01b0a \u0111\u1ebfn c\u00e1c b\u1ecbnh v\u1ec1 tim m\u1ea1ch (heart disease).
\n2. Gi\u1ea3m kh\u1ea3 n\u0103ng \u0111\u1ec1 kh\u00e1ng c\u1ee7a c\u01a1 th\u1ec3 (immunity systeme), \u0111\u01b0a \u0111\u1ebfn ung th\u01b0, b\u1ecbnh nhi\u1ec5m tr\u00f9ng (infectious disease)….
\n3. M\u1ea5t calcium trong x\u01b0\u01a1ng, g\u00e2y ra osteoporosis \u1edf ph\u1ee5 n\u1eef l\u00fac m\u00e3n king (menopausis).
\n4. L\u00e0m t\u0103ng m\u1ee1 \u0111\u1ecdng \u1edf eo v\u00e0 m\u00f4ng – b\u1ec7nh tin m\u1ea1ch (heart disease).
\n5. Ti\u1ec3u \u0111\u01b0\u1eddng, m\u1ea5t tr\u00ed nh\u1edb \u2026
\n6. C\u00e1i danh m\u1ee5c c\u1ee7a nh\u1eefng t\u00e1c h\u1ea1i v\u00ec Stress c\u00f2n r\u1ea5t l\u00e0 d\u00e0i, \u0111\u00f3 l\u00e0 ch\u01b0a k\u1ec3 \u0111\u1ebfn nh\u1eefng c\u0103n b\u1ecbnh th\u1ea7n kinh nh\u01b0 tr\u1ea7m c\u1ea3m, parkinson, disease, m\u1ea5t tr\u00ed nh\u1edb, tai bi\u1ebfn m\u1ea1ch m\u00e1u n\u00e3o, n\u1ed9i xu\u1ea5t huy\u1ebft v.v… v\u00e0 v.v\u2026<\/p>\n

4- Thi\u1ec1n – Qu\u00e1n s\u1ed5 t\u1ee9c, v\u00e0 Stress.\u00a0<\/em><\/strong><\/p>\n

Theo b\u00e1c s\u0129 Andrew Weil (University of Arizona) th\u00ec c\u00e1ch \u0111i\u1ec1u ho\u00e0 h\u01a1i th\u1edf l\u00e0 c\u00e1ch th\u1ee9c h\u1eefu hi\u1ec7u nh\u1ea5t \u0111\u1ec3 ch\u1ed1ng l\u1ea1i s\u1ef1 \u00e2u lo (anxiety) v\u00e0 Stress, v\u00e0 ngay \u0111\u1ed1i v\u1edbi c\u1ea3 nh\u1eefng th\u1ec3 lo\u1ea1i n\u1eb7ng nh\u1ea5t c\u1ee7a b\u1ecbnh kh\u1ee7ng ho\u1ea3ng th\u1ea7n kinh (panic disorder) V\u00ec khi b\u1ea1n ch\u00fa t\u00e2m v\u00e0o h\u01a1i th\u1edf, v\u00e0 th\u1edf s\u00e2u, ch\u1eadm, y\u00ean l\u1eb7ng v\u00e0 \u0111\u1ec1u \u0111\u1eb7n th\u00ec b\u1ea1n kh\u00f4ng th\u1ec3 n\u00e0o … stress, hay lo \u00e2u \u0111\u01b0\u1ee3c. B\u1edfi l\u1ebd r\u1ea5t d\u1ec5 hi\u1ec3u l\u00e0 c\u01a1 th\u1ec3 b\u1ea1n kh\u00f4ng th\u1ec3 n\u00e0o c\u00f9ng m\u1ed9t l\u00fac l\u00e0m \u0111\u01b0\u1ee3c nh\u1eefng vi\u1ec7c tr\u00e1i ng\u01b0\u1ee3c nhau.<\/p>\n

Nh\u01b0 ch\u00fang ta bi\u1ebft, ng\u01b0\u1ee3c l\u1ea1i v\u1edbi Stress, s\u1ef1 \u0111i\u1ec1u ho\u00e0 h\u01a1i th\u1edf s\u1ebd l\u00e0m cho tim \u0111\u1eadp ch\u1eadm, gi\u1ea3m huy\u1ebft \u00e1p, l\u00e0m an t\u0129nh h\u1ec7 th\u1ea7n kinh. Khi n\u00e3o b\u1ed9 kh\u00f4ng nh\u1eadn \u0111\u01b0\u1ee3c t\u00edn hi\u1ec7u nguy c\u01a1 n\u1eefa th\u00ec c\u01a1 th\u1ec3 tr\u1edf l\u1ea1i v\u1edbi tr\u1ea1ng th\u00e1i \u0111i\u1ec1u ho\u00e0, c\u00e1c b\u1ed9 ph\u1eadn \u0111i\u1ec1u ti\u1ebft nh\u1eefng Stress hormone kh\u00f4ng c\u00f2n \u0111\u01b0\u1ee3c k\u00edch th\u00edch c\u0169ng s\u1ebd tr\u1edf v\u1ec1 tr\u1ea1ng th\u00e1i b\u00ecnh th\u01b0\u1eddng, v\u00e0 c\u01a1 th\u1ec3 b\u1ea1n kh\u00f4ng n\u1eb1m trong tr\u1ea1ng th\u00e1i chu\u1ea9n b\u1ecb \u1ee9ng chi\u1ebfn nh\u01b0 ta \u0111\u00e3 th\u1ea5y \u1edf tr\u00ean. V\u00e0 nh\u01b0 th\u1ebf, b\u1ea1n v\u1eeba…. kh\u00f3a l\u1ea1i (shut down) nh\u1eefng t\u00e1c h\u1ea1i c\u1ee7a Stress.<\/p>\n

Hi\u1ec7n nay nh\u1eefng b\u1ecbnh vi\u1ec7n l\u1edbn nh\u01b0 Columbia Medical center \u1edf New York city, nh\u1eefng b\u1ecbnh nh\u00e2n tr\u01b0\u1edbc khi gi\u1ea3i ph\u1ea9u Tim, \u0111\u1ec1u \u0111\u01b0\u1ee3c m\u1eddi tham d\u1ef1 nh\u1eefng bu\u1ed5i Thi\u1ec1n Meditation. \u1ede nh\u1eefng b\u1ecbnh nh\u00e2n c\u00f3 tham gia thi\u1ec1n qu\u00e1n, ng\u01b0\u1eddi ta nh\u1eadn th\u1ea5y \u00edt lo \u00e2u tr\u01b0\u1edbc khi m\u1ed5, \u00edt m\u1ea5t m\u00e1u trong khi m\u1ed5 v\u00e0 h\u1ed3i ph\u1ee5c nhanh h\u01a1n sau khi m\u1ed5.<\/p>\n

\u0110i\u1ec1u h\u00f2a h\u01a1i th\u1edf ch\u1ec9 l\u00e0 m\u1ed9t d\u1ea1ng th\u00f4 thi\u1ec3n nh\u1ea5t c\u1ee7a Thi\u1ec1n qu\u00e1n, c\u1ea7n n\u00f3i th\u00eam l\u00e0 Thi\u1ec1n kh\u00f4ng ch\u1ec9 l\u00e0 s\u1ef1 \u0111i\u1ec1u h\u00f2a h\u01a1i th\u1edf nh\u01b0ng n\u1ebfu b\u1ea1n bi\u1ebft \u00e1p d\u1ee5ng v\u00e0o \u0111\u1eddi s\u1ed1ng h\u00e0ng ng\u00e0y th\u00ec \u00edt ra b\u1ea1n c\u0169ng ng\u0103n ng\u1eeba hay ch\u1eadn \u0111\u1ee9ng \u0111\u01b0\u1ee3c nh\u1eefng t\u00e1c h\u1ea1i c\u1ee7a Stress, tuy b\u1ea1n ch\u01b0a \u0111i v\u00e0o tr\u1ea1ng th\u00e1i Thi\u1ec1n \u0111\u1ecbnh nh\u01b0ng b\u1ea1n c\u0169ng \u0111\u00e3 ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c m\u00ecnh qua s\u1ef1 \u0111i\u1ec1u t\u1ee9c. Khi ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c h\u01a1i th\u1edf c\u1ee7a m\u00ecnh, c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n l\u00e0 c\u1ee7a b\u1ea1n. C\u00f3 th\u1ec3 b\u1ea1n ch\u01b0a \u0111\u1ea1t \u0111\u01b0\u1ee3c gi\u1ea3i tho\u00e1t hay \u0110\u1ed1n ng\u1ed9 v\u1edbi s\u1ef1 ki\u1ec3m so\u00e1t h\u01a1i th\u1edf, nh\u01b0ng \u00edt ra \u0111\u1eddi s\u1ed1ng b\u1ea1n c\u0169ng s\u1ebd \u0111\u01b0\u1ee3c tho\u1ea3i m\u00e1i h\u01a1n v\u00e0… \u00edt b\u1ecbnh t\u1eadt h\u01a1n !!!<\/p>\n

5- Nh\u1eefng d\u1ea5u \u1ea5n khoa h\u1ecdc v\u1ec1 Thi\u1ec1n.<\/em><\/strong><\/p>\n

Theo Daniel Goleman, t\u00e1c gi\u1ea3 c\u1ee7a Destructive Emotion th\u00ec: \u201cNh\u1eefng cu\u1ed9c kh\u1ea3o s\u00e1t trong v\u00f2ng 30 n\u0103m qua \u0111\u00e3 cho ch\u00fang ta th\u1ea5y Thi\u1ec1n c\u00f3 t\u00e1c d\u1ee5ng nh\u01b0 m\u1ed9t lo\u1ea1i thu\u1ed1c gi\u1ea3i \u0111\u1ed9c tuy\u1ec7t v\u1eddi (antidote) c\u1ee7a Stress. C\u00e1c b\u1ea3c s\u0129 y khoa hi\u1ec7n nay, c\u00e0ng ng\u00e0y c\u00e0ng kh\u00f4ng ng\u1ea7n ng\u1ea1i d\u00f9ng Thi\u1ec1n nh\u01b0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p b\u1ed5 t\u00fac tr\u1ecb li\u1ec7u cho nh\u1eefng c\u0103n b\u1ec7nh m\u00e0 khoa h\u1ecdc t\u01b0\u1edfng nh\u01b0 ph\u1ea3i b\u00f3 tay nh\u01b0 b\u1ecbnh tim m\u1ea1ch, Aids, Ung th\u01b0, c\u00e1c ch\u1ee9ng b\u1ecbnh k\u00e9o d\u00e0i (chronique ).<\/p>\n

Thi\u1ec1n c\u0169ng \u0111\u01b0\u1ee3c d\u00f9ng \u0111\u1ec3 \u0111i\u1ec1u h\u00f2a nh\u1eefng ch\u1ee9ng b\u1ecbnh t\u00e2m th\u1ea7n nh\u01b0 tr\u1ea7m c\u1ea3m, hi\u1ebfu \u0111\u1ed9ng, hay r\u1ed1i lo\u1ea1n (attention deficit disorders – ADD) v\u00e0 nh\u1ea5t l\u00e0 nh\u1eefng c\u0103n b\u1ecbnh li\u00ean quan v\u1ec1 Stress (stress related disorders). Th\u1eadm ch\u00ed, m\u1ed9t nghi\u00ean c\u1ee9u \u1edf nh\u00e0 t\u00f9 Kings county North Rehabitilitation facility (g\u1ea7n Seattle) cho th\u1ea5y, nh\u1eefng t\u00f9 nh\u00e2n g\u00e2y b\u1ea1o l\u1ef1c v\u00ec nghi\u1ec7n ng\u1eadp, khi \u0111\u01b0\u1ee3c tham gia m\u1ed9t kh\u00f3a tu t\u1eadp v\u1ec1 Thi\u1ec1n qu\u00e1n trong th\u1eddi gian n\u1eb1m t\u00f9, th\u00ec t\u1ef7 l\u1ec7 t\u00e1i ph\u1ea1m trong v\u00f2ng hai n\u0103m sau khi \u0111\u01b0\u1ee3c ph\u00f3ng th\u00edch gi\u1ea3m xu\u1ed1ng c\u00f2n 56% so v\u1edbi t\u1ef7 l\u1ec7 c\u1ee7a nh\u1eefng t\u00f9 nh\u00e2n kh\u00f4ng tham gia kh\u00f3a tu t\u1eadp n\u00e0y l\u00e0 75%.<\/p>\n

Soeur Elaines McInnes l\u00e0 m\u1ed9t v\u1ecb n\u1eef tu Thi\u00ean ch\u00faa Gi\u00e1o, v\u00e0 c\u0169ng l\u00e0 m\u1ed9t Thi\u1ec1n s\u01b0 Ph\u1eadt gi\u00e1o. N\u0103m 1980, sau 15 tu h\u1ecdc v\u1ec1 thi\u1ec1n qu\u00e1n \u1edf Tokyo, B\u00e0 c\u00f3 \u0111u\u1ee3c danh x\u01b0ng l\u00e0 Zen Roshi \u2013 Thi\u1ec1n s\u01b0. Trong v\u00f2ng 40 n\u0103m, B\u00e0 \u0111\u00e3 \u0111em m\u00f9i v\u1ecb c\u1ee7a Thi\u1ec1n Qu\u00e1n r\u1ea3i kh\u1eafp c\u00e1c nh\u00e0 t\u00f9 tr\u00ean th\u1ebf gi\u1edbi. H\u1ea1nh nguy\u1ec7n c\u1ee7a b\u00e0 l\u00e0 – qua Thi\u1ec1n qu\u00e1n – \u0111em l\u1ea1i cho nh\u1eefng t\u00f9 nh\u00e2n, nhi\u1ec1u l\u00fac l\u00e0 nh\u1eefng k\u1ebb s\u00e1t nh\u00e2n kh\u00e9t ti\u1ebfng, s\u1ef1 b\u00ecnh an trong t\u00e2m h\u1ed3n trong ch\u1ed1n t\u00f9 \u0111\u00e0y, s\u1ef1 t\u1ef1 do trong t\u00e2m h\u1ed3n trong 4 b\u1ee9c t\u01b0\u1eddng s\u1eaft, s\u1ef1 t\u1ec9nh th\u1ee9c c\u1ee7a nh\u1eefng con ng\u01b0\u1eddi h\u1ea7u nh\u01b0 c\u00f3 l\u00fac kh\u00f4ng c\u00f2n nh\u00e2n t\u00ednh.<\/p>\n

M\u1ed9t t\u00f9 nh\u00e2n ch\u00ednh tr\u1ecb c\u1ee7a Canada, b\u1ecb giam \u1edf bago Bantay prison Philippines, \u00f4ng Horacio Morales, li\u00ean t\u1ee5c b\u1ecb tra kh\u1ea3o d\u00e3 man b\u1eb1ng choc electrique. Th\u00e2n th\u1ec3 \u00f4ng c\u1ee9 5 ph\u00fat lai co gi\u1eadt m\u1ed9t c\u00e1ch d\u1eef d\u1ed9i. Trong c\u00e1i t\u1eadn c\u00f9ng c\u1ee7a s\u1ef1 kh\u1ed5 \u0111au th\u00e2n x\u00e1c \u0111\u00f3, \u00f4ng \u0111\u00e3 \u0111u\u1ee3c Soeur Elaines h\u01b0\u1edbng d\u1eabn thi\u1ec1n qu\u00e1n.<\/p>\n

Sau n\u00e0y, ch\u00ednh \u00f4ng \u0111\u00e3 vi\u1ebft trong h\u1ed3i k\u00fd : \u201cT\u00f4i kh\u00f4ng c\u00f2n b\u1ecb giam gi\u1eef b\u1edfi 4 b\u1ee9c tu\u1eddng s\u1eaft. Qua c\u00e1nh c\u1eeda s\u1ed5 c\u1ee7a nh\u00e0 giam t\u00f4i th\u1ea5y m\u00ecnh h\u00f2a nh\u1eadp l\u00e0m m\u1ed9t v\u1edbi th\u1ebf gi\u1edbi b\u00ean ngo\u00e0i ung dung t\u1ef1 t\u1ea1i\u201d. Ng\u00e0y 04-12-2001 b\u00e0 \u0111\u01b0\u1ee3c ch\u00ednh quy\u1ec1n Canada trao t\u1eb7ng gi\u1ea3i th\u01b0\u1edfng cao qu\u00ed nh\u1ea5t : Order of Canada.<\/p>\n

Qua nh\u1eefng \u0111i\u1ec1u tr\u00ean, ch\u00fang ta h\u1eb5n th\u1ea5y nh\u1eefng \u1ee9ng d\u1ee5ng c\u1ee7a Thi\u1ec1n Qu\u00e1n tr\u00ean \u0111\u1eddi s\u1ed1ng h\u00e0ng ng\u00e0y l\u00e0 c\u00f3 th\u1ef1c, l\u00e0 kh\u00f4ng th\u1ec3 ch\u1ed1i c\u00e3i. Th\u1ebf nh\u01b0ng \u2026C\u00e1i g\u00ec \u0111\u00e3 th\u1eadt s\u1ef1 x\u1ea3y ra trong ch\u00fang ta, khi ch\u00fang ta ng\u1ed3i t\u0129nh t\u1ecda, ho\u00e0n to\u00e0n ch\u00fa t\u00e2m v\u00e0o h\u01a1i th\u1edf, 1 c\u00e2u n\u00f3i, 1 h\u00ecnh \u1ea3nh hay 1 c\u00f4ng \u00e1n? N\u00f3i t\u00f3m l\u1ea1i, c\u00e1i g\u00ec \u0111\u00e3 thay \u0111\u1ed5i trong c\u01a1 th\u1ec3 (Body) v\u00e0 \u00fd tu\u1edfng (brain) c\u1ee7a ch\u00fang ta? V\u1edbi nh\u1eefng m\u00e1y m\u00f3c hi\u1ec7n \u0111\u1ea1i ng\u00e0y nay, li\u1ec7u ch\u00fang ta c\u00f3 soi th\u1ee7ng \u0111\u01b0\u1ee3c c\u00e1i b\u00ed m\u1eadt c\u1ee7a s\u1ef1 Thi\u1ec1n Qu\u00e1n?<\/p>\n

6- Nh\u1eefng nghi\u00ean c\u1ee9u m\u1edbi v\u1ec1 Thi\u1ec1n<\/em><\/strong><\/p>\n

N\u0103m 1967 – ti\u1ebfn s\u0129 Herbert Benson, gi\u00e1o s\u01b0 y khoa \u1edf Harvard, l\u00e0m m\u1ed9t cu\u1ed9c kh\u1ea3o s\u00e1t \u0110i\u1ec7n n\u00e3o \u0111\u1ed3 tr\u00ean 36 ng\u01b0\u1eddi ng\u1ed3i thi\u1ec1n. \u00d4ng nh\u1eadn th\u1ea5y c\u01a1 th\u1ec3 con ng\u01b0\u1eddi khi ng\u1ed3i thi\u1ec1n :
\n– D\u00f9ng 17% \u00edt h\u01a1n Oxyg\u00e8ne.
\n– L\u00e0m gi\u1ea3m nh\u1ecbp tim m\u1ea1ch 3 nh\u1ecbp m\u1ed7i ph\u00fat.
\n– N\u00e3o b\u1ed9 s\u1ea3n xu\u1ea5t nhi\u1ec1u h\u01a1n l\u00e0n s\u00f3ng theta (theta ways) \u2013 Giai \u0111o\u1ea1n c\u1ef1c k\u1ef3 th\u01b0 gi\u00e3n tru\u1edbc khi \u0111i v\u00e0o gi\u1ea5c ng\u1ee7, khi \u00fd t\u01b0\u1edfng c\u1ef1c k\u1ef3 linh h\u1ecdat v\u00e0 s\u1ed1ng \u0111\u1ed9ng v\u00e0 tu\u00f4n ch\u1ea3y nh\u01b0 tho\u00e1t kh\u1ecfi m\u1ecdi r\u00e0ng bu\u1ed9c v\u00e0 suy x\u00e9t (The ideation that can take place during the theta state is often free flow and occurs without censorship or guilt. It is typically a very positive mental state).<\/p>\n

Nhi\u1ec1u n\u0103m sau, Dr Gregg jacobs \u2013 m\u1ed9t gi\u00e1o s\u01b0 v\u1ec1 t\u00e2m th\u1ea7n \u1edf b\u1ec7nh vi\u1ec7n Harvard, c\u0169ng l\u00e0m m\u1ed9t cu\u1ed9c kh\u1ea3o nghi\u1ec7m t\u01b0\u01a1ng t\u1ef1, \u00d4ng so s\u00e1nh \u0111i\u1ec7n n\u00e3o \u0111\u1ed3 (ECG) c\u1ee7a 1 nh\u00f3m ng\u1ed3i thi\u1ec1n v\u00e0 1 nh\u00f3m th\u1ef1c h\u00e0nh th\u01b0 gi\u00e3n (relaxation) b\u1eb1ng c\u00e1ch nghe nh\u1ea1c v\u00e0 \u0111\u1ecdc truy\u1ec7n. \u00d4ng nh\u1eadn th\u1ea5y, \u1edf nh\u00f3m ng\u01b0\u1eddi th\u1ef1c h\u00e0nh Thi\u1ec1n qu\u00e1n :
\n– N\u00e3o b\u1ed9 ph\u00e1t ra nhi\u1ec1u l\u00e0n s\u00f3ng theta h\u01a1n l\u00e0 nh\u00f3m \u0111\u1ecdc truy\u1ec7n.
\n– H\u1ecdat \u0111\u1ed9ng c\u1ee7a ph\u1ea7n lobe frontal c\u1ee7a n\u00e3o b\u1ed9 (h\u00ecnh) (ch\u1ed7 ghi nh\u1eadn v\u00e0 ph\u00e2n t\u00e1ch nh\u1eefng c\u1ea3m th\u1ee5 (sensory information) b\u1ecb ng\u1eebng tr\u1ec7.
\n– C\u00f9ng l\u00fac ho\u1ea1t \u0111\u1ed9ng c\u1ee7a lobe parietal (h\u00ecnh) c\u0169ng gi\u00e3m thi\u1ec3u. Lobe parietal l\u00e0 ph\u1ea7n n\u00e3o b\u1ed9 n\u1eb1m g\u1ea7n ngay tr\u00ean \u0111\u1ec9nh \u0111\u1ea7u, n\u01a1i ghi nh\u1eadn nh\u1eefng t\u00edn hi\u1ec7u v\u1ec1 kh\u00f4ng gian v\u00e0 th\u1eddi gian) S\u1ef1 gi\u1ea3m thi\u1ec3u nh\u1eefng h\u1ecdat \u0111\u1ed9ng c\u1ee7a ph\u1ea7n n\u00e3o b\u1ed9 n\u00e0y cho ch\u00fang ta c\u00e1i c\u1ea3m gi\u00e1c kh\u00f4ng b\u1ecb r\u00e0ng bu\u1ed9c v\u00e0 h\u1ea1n ch\u1ebf b\u1edfi kh\u00f4ng gian v\u00e0 th\u1eddi gian. C\u00e1i c\u1ea3m gi\u00e1c h\u00f2a \u0111\u1ed3ng \u2013 at one \u2013 v\u1edbi v\u0169 tr\u1ee5.<\/p>\n

V\u00e0 v\u1edbi nh\u1eefng k\u1ef9 thu\u1eadt t\u00e2n ti\u1ebfn hi\u1ec7n nay, v\u1edbi m\u00e1y scanner hi\u1ec7n \u0111\u1ea1i c\u00f3 th\u1ec3 cho ch\u00fang ta th\u1ea5y nh\u1eefng h\u00ecnh \u1ea3nh r\u1ea5t r\u00f5 r\u00e0ng c\u1ee7a n\u00e3o b\u1ed9 (brain imaging).<\/p>\n

N\u0103m 1997, m\u1ed9t nh\u00f3m B\u00e1c s\u0129 chuy\u00ean khoa v\u1ec1 \u00f3c (neurologist) \u1edf University of Winconsins (Dr. Richard Davidson) l\u00e0m m\u1ed9t cu\u1ed9c kh\u00e1m nghi\u1ec7m n\u00e3o b\u1ed9 b\u1eb1ng brain imaging c\u1ee7a nh\u1eefng thi\u1ec1n s\u01b0 Ph\u1eadt gi\u00e1o khi h\u1ecd \u0111ang h\u00e0nh thi\u1ec1n.<\/p>\n

Nh\u1eefng kh\u00e1m ph\u00e1 n\u00e0y l\u00e0 m\u1ed9t bu\u1edbc ti\u1ebfn v\u0129 \u0111\u1ea1i trong c\u00f4ng cu\u1ed9c t\u00ecm hi\u1ec3u nh\u1eefng b\u00ed m\u1eadt v\u1ec1 thi\u1ec1n qu\u00e1n. Tr\u00e1i v\u1edbi nh\u1eefng g\u00ec ch\u00fang ta t\u01b0\u1edfng t\u01b0\u1ee3ng. Nh\u1eefng danh t\u1eeb nh\u01b0 V\u1eafng l\u1eb7ng, R\u1ed7ng kh\u00f4ng, T\u0129nh l\u1eb7ng\u2026 th\u01b0\u1eddng \u0111i \u0111\u00f4i v\u1edbi Thi\u1ec1n cho ch\u00fang ta c\u00e1i c\u1ea3m t\u01b0\u1edfng l\u00e0 khi h\u00e0nh thi\u1ec1n, mu\u1ed1n \u0111\u1ea1t \u0111\u1ebfn tr\u1ea1ng th\u00e1i\u2026 kh\u00f4ng t\u1ea1p ni\u1ec7m, th\u00ec c\u00f3 l\u1ebd nh\u1eefng h\u1ecdat \u0111\u1ed9ng c\u1ee7a n\u00e3o b\u1ed9 ph\u1ea3i \u0111\u01b0\u1ee3c gi\u1ea3m thi\u1ec3u \u0111\u1ebfn m\u1ee9c t\u1ed1i \u0111a. Nh\u01b0ng tr\u00e1i v\u1edbi nh\u1eefng g\u00ec ta d\u1ef1 \u0111o\u00e1n, nh\u1eefng h\u00ecnh \u1ea3nh trong cu\u1ed9c nghi\u00ean c\u1ee9u c\u1ee7a Dr. Davidson cho ch\u00fang ta th\u1ea5y, khi h\u00e0nh thi\u1ec1n :
\n– N\u00e3o b\u1ed9 ng\u0103n ch\u1eadn nh\u1eefng t\u00edn hi\u1ec7u \u0111\u1ebfn ph\u1ea7n parietal lobe (Th\u00f9y n\u00e3o \u0111\u1ec9nh)
\n– Nh\u1eefng h\u1ecdat \u0111\u1ed9ng c\u1ee7a prefontal cortex (ph\u1ea7n n\u1eb1m ngay tr\u01b0\u1edbc tr\u00e1n) \u0111\u01b0\u1ee3c chuy\u1ec3n t\u1eeb b\u00e1n n\u00e3o ph\u1ea3i qua b\u00e1n n\u00e3o tr\u00e1i.<\/p>\n

7- \u0110\u00e2y l\u00e0 m\u1ed9t kh\u00e1m ph\u00e1 r\u1ea5t l\u00fd th\u00fa.<\/em><\/strong><\/p>\n

Prefrontal cortex l\u00e0 v\u00f9ng n\u00e3o b\u1ed9 chuy\u00ean c\u1ea5u t\u1ea1o, h\u00ecnh th\u00e0nh nh\u1eefng \u00fd tu\u1edfng v\u00e0 ng\u00f4n ng\u1eef, c\u00f9ng \u0111i\u1ec1u h\u00f2a nh\u1eefng t\u00ecnh c\u1ea3m y\u00eau gh\u00e9t gi\u1eadn h\u1eddn c\u1ee7a con ngu\u1eddi. (planning and production of thoughts, language, emotional expression, and actions).<\/p>\n

C\u0169ng theo Davidsons, trong The sciences of emotion, v\u00f9ng prefrontal cortex chi\u1ebfm m\u1ed9t v\u1ecb tr\u00ed quan tr\u1ecdng trong s\u1ef1 \u0111i\u1ec1u ti\u1ebft (modulation) t\u00ecnh c\u1ea3m con ng\u01b0\u1eddi. Ch\u00fang ta ai c\u0169ng bi\u1ebft nh\u1eefng ng\u01b0\u1eddi b\u1ecb ch\u1ea5n th\u01b0\u01a1ng s\u1ecd n\u00e3o th\u01b0\u1eddng c\u00f3 nh\u1eefng thay \u0111\u1ed5i t\u00ednh t\u00ecnh t\u00f9y theo v\u00f9ng b\u1ecb ch\u1ea5n th\u01b0\u01a1ng. Nh\u1eefng ng\u01b0\u1eddi b\u1ecb ch\u1ea5n th\u01b0\u01a1ng b\u00ean b\u00e1n n\u00e3o tr\u00e1i, \u0111\u01b0\u01a1ng nhi\u00ean s\u1ebd ch\u1ecbu s\u1ef1 \u0111i\u1ec1u h\u00e0nh c\u1ee7a b\u00e1n c\u1ea7u ph\u1ea3i, th\u01b0\u1eddng l\u00e0 nh\u1eefng ng\u01b0\u1eddi \u0111\u01b0\u1ee3c g\u1eafn k\u1ebft v\u1edbi lo\u1ea1i ng\u01b0\u1eddi bi quan (negative mood), h\u1ecd th\u01b0\u1eddng b\u1ecb tr\u1ea7m c\u1ea3m, hay kh\u00f3c l\u00f3c, lo \u00e2u, ch\u00e1n n\u00e3n \u2026 [C\u00f3 th\u1ec3 \u0111\u00e2y l\u00e0 k\u1ebft qu\u1ea3 quan s\u00e1t c\u1ee7a ng\u01b0\u1eddi ngo\u00e0i cu\u1ed9c. N\u00ean \u0111\u1ecdc Tu\u1ec7 gi\u00e1c v\u00e0 s\u1ef1 ph\u1ee5c h\u1ed3i sau tai bi\u1ebfn m\u1ea1ch m\u00e1u n\u00e3o* (My stroke of insight) c\u1ee7a TS Jill Bolte Taylor, nh\u1ea5t l\u00e0 2 ch\u01b0\u01a1ng 6 v\u00e0 7, ta s\u1ebd c\u00f3 k\u1ebft qu\u1ea3 kh\u00e1c v\u1ec1 ch\u1ee9c n\u0103ng c\u1ee7a n\u00e3o th\u00f9y ph\u1ea3i – LN] Tr\u00e1i l\u1ea1i nh\u1eefng ng\u01b0\u1eddi b\u1ecb th\u01b0\u01a1ng ph\u00eda b\u00ean ph\u1ea3i, v\u00e0 ch\u1ecbu s\u1ef1 \u0111i\u1ec1u h\u00e0nh c\u1ee7a b\u00e1n c\u1ea7u tr\u00e1i l\u1ea1i l\u00e0 nh\u1eefng ng\u01b0\u1eddi c\u00f3 t\u01b0 t\u01b0\u1edfng l\u1ea1c quan, h\u0103ng h\u00e1i, nhi\u1ec7t t\u00ecnh.<\/p>\n

Sau khi d\u00f9ng fMRI (functional magnetic resonance) \u0111\u1ec3 ph\u00e2n lo\u1ea1i. Nh\u1eefng ng\u01b0\u1eddi v\u1edbi s\u1ef1 ho\u1ea1t \u0111\u1ed9ng c\u1ee7a v\u00f9ng n\u00e3o b\u1ed9 n\u00e0y thi\u00ean v\u1ec1 ph\u00eda b\u00e1n c\u1ea7u ph\u1ea3i (right prefrontal oriented) th\u01b0\u1eddng l\u00e0 nh\u1eefng ng\u01b0\u1eddi c\u00f3 t\u00ednh c\u00e1ch bi quan, hay nh\u00ecn s\u1ef1 vi\u1ec7c tr\u00ean kh\u00eda c\u1ea1nh X\u1ea5u, l\u00e0 lo\u1ea1i ng\u01b0\u1eddi (pessimist) y\u1ebfm th\u1ebf v\u00e0 d\u1ec5 ch\u00e1n n\u00e3n, khi \u0111\u01b0\u1ee3c h\u1ecfi d\u00f9ng nh\u1eefng t\u00ednh t\u1eeb \u0111\u1ec3 t\u1ea3 t\u00e2m tr\u1ea1ng m\u00ecnh, h\u1ecd th\u01b0\u1eddng d\u00f9ng nh\u1eefng t\u1eeb nh\u01b0: s\u1ee3 h\u00e3i, lo \u00e2u, c\u0103ng th\u1eb3ng nervous = b\u1ed3n ch\u1ed3n, distress = c\u00f9ng kh\u1ed1n\u2026\u2026 Ng\u01b0\u1ee3c l\u1ea1i nh\u1eefng ng\u01b0\u1eddi thi\u00ean v\u1ec1 b\u00ean tr\u00e1i (left oriented) l\u1ea1i d\u00f9ng nh\u1eefng t\u00ednh t\u1eeb nh\u01b0: m\u1ea1nh m\u1ebd, h\u0103ng h\u00e1i, t\u1ec9nh t\u00e1o, h\u00e3nh di\u1ec7n, vui v\u1ebb, exited (thanh tho\u00e1t )\u2026..<\/p>\n

C\u00e1c nghi\u00ean c\u1ee9u n\u00f3i tr\u00ean, v\u00e0 nh\u1ea5t l\u00e0 g\u1ea7n \u0111\u00e2y, khi Ng\u00e0i Datlai Latma, c\u00f9ng v\u1edbi nh\u1eefng Thi\u1ec1n s\u01b0 T\u00e2y T\u1ea1ng v\u00e0 nh\u1eefng gi\u00e1o s\u01b0 \u1edf Mind and Life institut th\u1ef1c h\u00e0nh m\u1ed9t cu\u1ed9c th\u00ed nghi\u1ec7m r\u1ea5t qui m\u00f4 v\u1edbi h\u00ecnh \u1ea3nh c\u1ee7a n\u00e3o b\u1ed9 c\u1ee7a nh\u1eefng Thi\u1ec1n s\u01b0 l\u00fac t\u1ecda thi\u1ec1n \u0111\u00e3 ch\u1ee9ng minh \u0111\u01b0\u1ee3c r\u1eb1ng s\u1ef1 h\u00e0nh t\u1eadp Thi\u1ec1n Qu\u00e1n c\u00f3 th\u1ec3 r\u00e8n luy\u1ec7n \u0111\u01b0\u1ee3c nh\u1eefng t\u1ebf b\u00e0o th\u1ea7n kinh (neurones), \u0111\u1ec3 di chuy\u1ec3n nh\u1eefng ho\u1ea1t \u0111\u1ed9ng c\u1ee7a n\u00e3o b\u1ed9 v\u1ec1 nh\u1eefng v\u00f9ng cho ta s\u1ef1 t\u1ec9nh th\u1ee9c, v\u00e0 tho\u1ea3i m\u00e1i\u2026<\/p>\n

V\u00e0 nh\u01b0 v\u1eady, cho d\u00f9 ta kh\u00f4ng thay \u0111\u1ed5i \u0111\u01b0\u1ee3c ho\u00e0n c\u1ea3nh v\u00e0 s\u1ef1 vi\u1ec7c trong cu\u1ed9c \u0111\u1eddi, nh\u01b0ng ta thay \u0111\u1ed5i \u0111\u01b0\u1ee3c c\u00e1ch ti\u1ebfp nh\u1eadn, v\u00e0 c\u1ea3m nh\u1eadn c\u1ee7a ch\u00ednh ta. N\u00f3i m\u1ed9t c\u00e1ch kh\u00e1c, ta thay \u0111\u1ed5i \u0111\u01b0\u1ee3c c\u00e1i nh\u00ecn c\u1ee7a ta v\u1ec1 nh\u1eefng s\u1ef1 vi\u1ec7c v\u00e0 ho\u00e0n c\u1ea3nh x\u1ea3y ra \u0111\u1ec3 m\u00e0 ch\u1ea5p nh\u1eadn, v\u00e0 thay \u0111\u1ed5i c\u00e1i quan ni\u1ec7m, c\u00e1i c\u1ea3m th\u1ecd c\u1ee7a ch\u00ednh m\u00ecnh. C\u0169ng nh\u01b0 nh\u00ecn m\u1ed9t ly nu\u1edbc c\u00f3 ph\u00e2n n\u1eeda nu\u1edbc, ta c\u00f3 th\u1ec3 th\u1ea5y n\u00f3 v\u01a1i m\u1ed9t n\u1eeda v\u00e0 c\u00f3 \u00fd ni\u1ec7m Bu\u1ed3n. Ng\u01b0\u1ee3c l\u1ea1i ta c\u0169ng c\u00f3 th\u1ec3 th\u1ea5y n\u00f3 \u0111\u1ea7y m\u1ed9t n\u1eeda v\u00e0 \u00fd ni\u1ec7m Vui s\u1ebd kh\u1edfi sanh. C\u00f9ng m\u1ed9t s\u1ef1 vi\u1ec7c, nh\u01b0ng s\u1ef1 c\u1ea3m th\u1ee5 c\u00f3 kh\u00e1c nhau (\u0110\u1ea7y\/V\u01a1i) sanh ra nh\u1eefng t\u00ecnh c\u1ea3m tr\u00e1i ng\u01b0\u1ee3c nhau (Vui\/Bu\u1ed3n).<\/p>\n

Nh\u1eefng nguy\u00ean do c\u1ee7a stress v\u1eabn c\u00f2n \u0111\u00f3, (v\u00ec \u0111\u00f3 l\u00e0 nh\u1eefng g\u00ec ta kh\u00f4ng th\u1ec3 n\u00e0o tr\u00e1nh kh\u1ecfi trong \u0111\u1eddi s\u1ed1ng) \u00f4ng ch\u1ee7 v\u1eabn kh\u00f3 t\u00e1nh, b\u00e0 v\u1ee3\/\u00f4ng ch\u1ed3ng v\u1eabn hay c\u1eb1n nh\u1eb1n \u2026Nh\u01b0ng \u0111\u1ed1i v\u1edbi m\u1ed9t ng\u01b0\u1eddi tu t\u1eadp thi\u1ec1n qu\u00e1n, s\u1ef1 c\u1ea3m nh\u1eadn c\u1ee7a h\u1ecd \u0111\u00e3 \u0111\u1ed5i kh\u00e1c. Thay v\u00ec \u0110\u00e1nh tr\u1ea3 hay Ch\u1ea1y tr\u1ed1n, hay \u2026Ch\u1ecbu tr\u1eadn \u2026h\u1ecd bi\u1ebft c\u00e1ch Ch\u1ea5p nh\u1eadn v\u00e0 t\u00ecm th\u1ea5y \u0111\u01b0\u1ee3c H\u1ea1nh ph\u00fac ngay trong c\u00e1i g\u1ecdi l\u00e0 b\u1ec3 kh\u1ed5 n\u00e0y \u0111\u00e2y.<\/p>\n

Do \u0111\u00f3 khi tu t\u1eadp Thi\u1ec1n qu\u00e1n, b\u1ea1n ch\u1eb3ng c\u1ea7n ph\u1ea3i l\u00e0 ng\u01b0\u1eddi theo \u0111\u1ea1o Ph\u1eadt, ch\u1eb3ng c\u1ea7n ph\u1ea3i l\u00e0 Ph\u1eadt t\u1eed, b\u1ea1n c\u00f3 th\u1ec3 theo t\u00f4n gi\u00e1o c\u1ee7a b\u1ea1n, b\u1ea1n c\u00f3 th\u1ec3 l\u00e0 ng\u01b0\u1eddi theo Thi\u00ean ch\u00faa gi\u00e1o, hay H\u1ed3i gi\u00e1o, hay v\u00f4 th\u1ea7n v.v\u2026b\u1ea1n th\u1ea5y \u0110\u1eddi l\u00e0 nh\u1eefng phi\u1ec1n n\u00e3o, l\u00e0 Kh\u1ed5, v\u00e0 b\u1ea1n ng\u1ed3i xu\u1ed1ng t\u1eadp trung \u00fd t\u01b0\u1edfng m\u00ecnh v\u00e0o h\u01a1i th\u1edf, v\u00e0o 1 l\u1eddi n\u00f3i, 1 c\u00f4ng \u00e1n\u2026 B\u1ea1n \u0111\u00f3ng l\u1ea1i nh\u1eefng stress hormones \u0111ang tu\u00f4n tr\u00e0o trong c\u01a1 th\u1ec3 b\u1ea1n. B\u1ea1n chuy\u1ec3n d\u00f2ng \u0111i\u1ec7n n\u00e3o qua ph\u00eda b\u00e1n c\u1ea7u tr\u00e1i\u2026 v\u00e0 b\u1ea1n th\u1ea5y th\u01a1 th\u1edbi, nh\u1eb9 nh\u00e0ng\u2026 c\u01a1 th\u1ec3 b\u1ea1n kh\u00f4ng c\u00f2n b\u1ecb h\u00e0nh h\u1ea1 b\u1edfi nh\u1eefng \u0111\u1ed9c d\u01b0\u1ee3c t\u1ef1 b\u1ea1n ti\u1ebft ra, v\u1ea5n \u0111\u1ec1 \u0111\u1ed1i v\u1edbi b\u1ea1n c\u0169ng kh\u00f4ng c\u00f2n nan gi\u1ea3i v\u00e0 tr\u1ea7m tr\u1ecdng. B\u1ea1n th\u1ea5y b\u1edbt kh\u1ed5\u2026 V\u00e0 \u0110\u1ee9c Ph\u1eadt m\u1ec9m cu\u1eddi… v\u00ec b\u1ea1n \u0111\u00e3 \u0111i \u0111\u00fang c\u00e1i con \u0111\u01b0\u1eddng m\u00e0 Ng\u00e0i mu\u1ed1n truy\u1ec1n \u0111\u1ea1t l\u1ea1i cho b\u1ea1n ngay sau khi Ng\u00e0i ch\u1ee9ng ng\u1ed9 (c\u0169ng nh\u1edd Thi\u1ec1n Qu\u00e1n) d\u01b0\u1edbi c\u1ed9i B\u1ed3 \u0110\u1ec1, con \u0111\u01b0\u1eddng c\u1ee7a Kh\u1ed5 T\u1eadp Di\u1ec7t \u0110\u1ea1o, con \u0111\u01b0\u1eddng c\u1ee7a T\u1ee9 \u0110\u1ebf, con \u0111u\u1eddng Di\u1ec7t Kh\u1ed5 \u2026<\/p>\n

Th\u1eadt v\u1eady, ch\u00ednh b\u1ea1n \u0111\u00e3 t\u00ecm \u0111\u01b0\u1ee3c v\u00e0 \u0111i v\u00e0o con \u0111\u01b0\u1eddng c\u1ee7a b\u1ea1n \u0111\u00e3 m\u1edf ra, b\u1ea1n \u0111i tr\u00ean con \u0111\u01b0\u1eddng \u1ea5y v\u1edbi n\u1ee5 c\u01b0\u1eddi tr\u00ean m\u00f4i v\u00e0 s\u1ef1 t\u1ec9nh th\u1ee9c m\u00e0 b\u1ea1n t\u1ef1 r\u00e8n luy\u1ec7n qua Thi\u1ec1n qu\u00e1n \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c b\u1ea3n l\u0129nh v\u01b0\u1ee3t qua nh\u1eefng Stress lu\u00f4n ch\u1ef1c ch\u1edd \u0111\u00f3n b\u1ea1n .\/.<\/p>\n

Ho\u00e0ng V\u0169<\/p>\n","protected":false},"excerpt":{"rendered":"

Thi\u1ec1n \u0111\u1ecbnh l\u00e0 k\u00e9o d\u00e0i ra m\u1ed7i ph\u00fat gi\u00e2y c\u1ee7a hi\u1ec7n t\u1ea1i \u0111\u1ec3 h\u01b0\u1edfng \u0111\u01b0\u1ee3c s\u1ef1 an nhi\u00ean t\u1ef1 t\u1ea1i gi\u1eefa nh\u1eefng phong ba b\u00e3o t\u00e1p c\u1ee7a cu\u1ed9c \u0111\u1eddi .\u00a0 1- S\u1ef1 t\u01b0\u01a1ng quan gi\u1eefa th\u00e2n v\u00e0 t\u00e2m Th\u1ebf k\u1ef7 th\u1ee9 17, Ren\u00e9 Descartes, nh\u00e0 to\u00e1n h\u1ecdc v\u00e0 tri\u1ebft h\u1ecdc ng\u01b0\u1eddi Ph\u00e1p, kh\u1eb3ng \u0111\u1ecbnh thuy\u1ebft […]<\/p>\n","protected":false},"author":1,"featured_media":3231,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[42],"tags":[],"_links":{"self":[{"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts\/3230"}],"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=3230"}],"version-history":[{"count":2,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts\/3230\/revisions"}],"predecessor-version":[{"id":3370,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts\/3230\/revisions\/3370"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/media\/3231"}],"wp:attachment":[{"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3230"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3230"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3230"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}