{"id":3235,"date":"2013-06-11T16:34:40","date_gmt":"2013-06-11T09:34:40","guid":{"rendered":"http:\/\/www.yogavocuc.com\/?p=3235"},"modified":"2014-04-16T09:05:14","modified_gmt":"2014-04-16T02:05:14","slug":"chanh-niem-va-suc-khoe","status":"publish","type":"post","link":"http:\/\/www.yogavocuc.com\/?p=3235","title":{"rendered":"Ch\u00e1nh ni\u1ec7m v\u00e0 s\u1ee9c kh\u1ecfe…"},"content":{"rendered":"

Mu\u1ed1n hi\u1ec3u ch\u1eef ch\u00e1nh ni\u1ec7m, ch\u00fang ta c\u00f3 th\u1ec3 hi\u1ec3u qua ch\u1eef \u201cmindfulness\u201d m\u00e0 ngh\u0129a \u0111en ch\u1ec9 gi\u1ea3n d\u1ecb l\u00e0 \u201c\u0111\u1ec3 h\u1ebft t\u00e2m tr\u00ed v\u00e0o\u201d m\u1ed9t chuy\u1ec7n g\u00ec \u0111\u00f3, hay n\u00f3i m\u1ed9t c\u00e1ch v\u0103n hoa h\u01a1n l\u00e0 \u201cs\u1ed1ng trong hi\u1ec7n t\u1ea1i\u201d, ch\u00fa \u00fd h\u1ebft m\u00ecnh v\u00e0o s\u1ef1 ki\u1ec7n, con ng\u01b0\u1eddi, v\u1eadt ch\u1ea5t chung quanh ta ngay ph\u00fat gi\u00e2y hi\u1ec7n t\u1ea1i, thay v\u00ec l\u01a1 \u0111\u00e3ng ngh\u0129 \u0111\u1ebfn nh\u1eefng chuy\u1ec7n kh\u00e1c trong qu\u00e1 kh\u1ee9 ho\u1eb7c t\u01b0\u01a1ng lai.<\/em><\/strong><\/p>\n

\"\"<\/a>Trong v\u00f2ng 30 n\u0103m nay, ch\u1eef \u201cch\u00e1nh ni\u1ec7m\u201d (\u0111\u01b0\u1ee3c d\u1ecbch ra ti\u1ebfng Anh l\u00e0 \u201cmindfulness\u201d) \u0111\u00e3 tr\u1edf th\u00e0nh quen thu\u1ed9c \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi \u00c2u M\u1ef9, nh\u1edd v\u00e0o c\u00f4ng phu c\u1ee7a nhi\u1ec1u v\u1ecb tu h\u00e0nh \u0111\u1ee9c \u0111\u1ed9, truy\u1ec1n b\u00e1 nh\u1eefng kh\u00e1i ni\u1ec7m c\u1ee7a \u0111\u1ea1o Ph\u1eadt v\u00e0o nh\u1eefng mi\u1ec1n \u0111\u1ea5t x\u01b0a nay kh\u00f4ng c\u00f3 truy\u1ec1n th\u1ed1ng Ph\u1eadt.<\/span><\/p>\n

Nh\u1eefng danh t\u1eeb Ph\u1eadt h\u1ecdc \u0111a s\u1ed1 l\u00e0 ti\u1ebfng H\u00e1n Vi\u1ec7t n\u00ean th\u01b0\u1eddng kh\u00f3 hi\u1ec3u \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi Vi\u1ec7t, d\u00f9 c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c n\u00f3i \u0111\u1ebfn h\u1eb1ng ng\u00e0y, th\u00ed d\u1ee5 nh\u01b0 ch\u1eef \u201cch\u00e1nh ni\u1ec7m\u201d hay ch\u1eef \u201cv\u00f4 th\u01b0\u1eddng\u201d.<\/p>\n

Nay v\u00ec c\u00f3 nhu c\u1ea7u cho ng\u01b0\u1eddi \u00c2u M\u1ef9 h\u1ecdc Ph\u1eadt, nh\u1eefng danh t\u1eeb Ph\u1eadt h\u1ecdc \u0111a s\u1ed1 \u0111\u1ec1u \u0111\u00e3 \u0111\u01b0\u1ee3c d\u1ecbch ra ti\u1ebfng Anh n\u00ean \u0111\u00e3 gi\u00fap cho nhi\u1ec1u Ph\u1eadt t\u1eed hi\u1ec3u \u0111\u01b0\u1ee3c \u00fd ngh\u0129a nh\u1eefng danh t\u1eeb n\u00e0y d\u1ec5 d\u00e0ng h\u01a1n.<\/p>\n

Mu\u1ed1n hi\u1ec3u ch\u1eef ch\u00e1nh ni\u1ec7m, ch\u00fang ta c\u00f3 th\u1ec3 hi\u1ec3u qua ch\u1eef \u201cmindfulness\u201d m\u00e0 ngh\u0129a \u0111en ch\u1ec9 gi\u1ea3n d\u1ecb l\u00e0 \u201c\u0111\u1ec3 h\u1ebft t\u00e2m tr\u00ed v\u00e0o\u201d m\u1ed9t chuy\u1ec7n g\u00ec \u0111\u00f3, hay n\u00f3i m\u1ed9t c\u00e1ch v\u0103n hoa h\u01a1n l\u00e0 \u201cs\u1ed1ng trong hi\u1ec7n t\u1ea1i\u201d, ch\u00fa \u00fd h\u1ebft m\u00ecnh v\u00e0o s\u1ef1 ki\u1ec7n, con ng\u01b0\u1eddi, v\u1eadt ch\u1ea5t chung quanh ta ngay ph\u00fat gi\u00e2y hi\u1ec7n t\u1ea1i, thay v\u00ec l\u01a1 \u0111\u00e3ng ngh\u0129 \u0111\u1ebfn nh\u1eefng chuy\u1ec7n kh\u00e1c trong qu\u00e1 kh\u1ee9 ho\u1eb7c t\u01b0\u01a1ng lai.<\/p>\n

Ch\u00e1nh ni\u1ec7m hay \u201cs\u1ed1ng trong hi\u1ec7n t\u1ea1i\u201d c\u00f3 \u00edch g\u00ec cho s\u1ee9c kh\u1ecfe nh\u00e2n lo\u1ea1i?<\/em><\/strong><\/p>\n

Nhi\u1ec1u ng\u01b0\u1eddi c\u00f3 th\u1ec3 ngh\u0129 r\u1eb1ng ch\u00e1nh ni\u1ec7m l\u00e0 chuy\u1ec7n t\u00e2m linh, l\u00e0m sao c\u00f3 th\u1ec3 gi\u00fap \u00edch cho s\u1ee9c kh\u1ecfe. Nh\u01b0ng hi\u1ec7n nay, ng\u01b0\u1eddi ta \u0111\u00e3 \u00fd th\u1ee9c \u0111\u01b0\u1ee3c r\u1eb1ng s\u1ee9c kh\u1ecfe th\u1ec3 l\u00fd g\u1eafn li\u1ec1n v\u1edbi s\u1ee9c kh\u1ecfe t\u00e2m linh, m\u1ed9t khi t\u00e2m tr\u00ed an l\u1ea1c th\u00ec th\u00e2n th\u1ec3 c\u0169ng s\u1ebd kh\u1ecfe m\u1ea1nh h\u01a1n.<\/p>\n

Trong m\u1ed9t bu\u1ed5i thuy\u1ebft gi\u1ea3ng \u0111\u1ea1o Ph\u1eadt, m\u1ed9t th\u00ed d\u1ee5 \u0111\u00e3 \u0111\u01b0\u1ee3c \u0111\u01b0a ra m\u00e0 t\u00f4i mu\u1ed1n nh\u1eafc l\u1ea1i \u1edf \u0111\u00e2y. Ng\u01b0\u1eddi \u00c2u M\u1ef9 v\u1ed1n t\u00ednh n\u0103ng \u0111\u1ed9ng h\u01a1n ng\u01b0\u1eddi \u00c1 \u0110\u00f4ng, l\u00fac n\u00e0o c\u0169ng loay hoay \u0111i t\u00ecm c\u00e1ch gi\u1ea3i quy\u1ebft nh\u1eefng v\u1ea5n \u0111\u1ec1 trong \u0111\u1eddi s\u1ed1ng c\u1ee7a h\u1ecd, m\u1ed9t \u0111\u1eddi s\u1ed1ng tuy r\u1ea5t tho\u1ea3i m\u00e1i no \u0111\u1ee7 v\u1ec1 ph\u01b0\u01a1ng di\u1ec7n v\u1eadt ch\u1ea5t nh\u01b0ng qu\u00e1 thi\u1ebfu th\u1ed1n v\u1ec1 tinh th\u1ea7n khi\u1ebfn b\u1ec7nh t\u00e2m th\u1ea7n tr\u00e0n lan kh\u1eafp n\u01a1i.<\/p>\n

\u0110\u1ed9t nhi\u00ean, h\u1ecd nghe m\u1ed9t v\u1ecb thi\u1ec1n s\u01b0 nh\u1eafc nh\u1edf: \u201cBreathe! Youre alive!\u201d (H\u00e3y th\u1edf \u0111i! B\u1ea1n \u0111ang s\u1ed1ng!). Ch\u1ec9 c\u1ea7n d\u1ed3n \u201cch\u00e1nh ni\u1ec7m\u201d v\u00e0o h\u01a1i th\u1edf, ng\u01b0\u1eddi ta s\u1ebd b\u1edbt \u0111i nh\u1eefng \u00fd ngh\u0129 tr\u00e0n lan trong \u00f3c v\u00e0 tr\u1edf n\u00ean an b\u00ecnh h\u01a1n. Nh\u1eefng ng\u01b0\u1eddi M\u1ef9 b\u1eaft \u0111\u1ea7u c\u1ea3m th\u1ea5y s\u1ef1 m\u1ea7u nhi\u1ec7m c\u1ee7a \u201cmindfulness\u201d hay \u201cch\u00e1nh ni\u1ec7m\u201d.<\/p>\n

Nh\u01b0ng n\u00f3i th\u00ec d\u1ec5, l\u00e0m th\u00ec kh\u00f3. Ch\u00fang ta h\u1ea7u h\u1ebft \u0111\u00e3 c\u00f3 th\u00f3i quen \u201cngh\u0129 nhi\u1ec1u chuy\u1ec7n m\u1ed9t l\u00fac\u201d, th\u1eadm ch\u00ed c\u00f2n l\u1ea5y l\u00e0m h\u00e3nh di\u1ec7n c\u00f3 th\u1ec3 \u201cmultitasking\u201d t\u1ee9c l\u00e0m nhi\u1ec1u chuy\u1ec7n m\u1ed9t l\u00fac, do \u0111\u00f3 kh\u00f3 c\u00f3 th\u1ec3 d\u1ed3n h\u1ebft t\u00e2m \u00fd, ch\u00e1nh ni\u1ec7m v\u00e0o m\u1ed9t th\u1ee9. V\u00ec th\u1ebf ch\u00fang ta c\u1ea7n ph\u1ea3i th\u1ef1c t\u1eadp nhi\u1ec1u th\u00ec m\u1edbi c\u00f3 th\u1ec3 t\u1eadp \u0111\u01b0\u1ee3c th\u00f3i quen \u201cch\u00e1nh ni\u1ec7m\u201d \u0111\u1ec3 c\u00f3 th\u1ec3 c\u00f3 nh\u1eadn th\u1ee9c r\u00f5 h\u01a1n v\u1ec1 th\u1ebf gi\u1edbi xung quanh.<\/p>\n

Ch\u00e1nh ni\u1ec7m (mindfulness) l\u00e0 g\u00ec?<\/em><\/strong><\/p>\n

N\u00f3i cho r\u00f5 h\u01a1n, ch\u00e1nh ni\u1ec7m l\u00e0 nh\u1eadn th\u1ee9c r\u00f5 r\u1ec7t nh\u1eefng g\u00ec ch\u00fang ta \u0111ang nh\u1eadn ra v\u00e0 c\u1ea3m x\u00fac \u1edf t\u1ea5t c\u1ea3 m\u1ed7i l\u00fac s\u1ed1ng – m\u00e0 kh\u00f4ng ph\u00ea ph\u00e1n hay gi\u1ea3i th\u00edch.<\/p>\n

D\u00e0nh qu\u00e1 nhi\u1ec1u th\u1eddi gi\u1edd \u0111\u1ec3 l\u1eadp k\u1ebf ho\u1ea1ch, gi\u1ea3i quy\u1ebft v\u1ea5n \u0111\u1ec1, m\u01a1 m\u1ed9ng, suy ngh\u0129 ti\u00eau c\u1ef1c ho\u1eb7c m\u00f4ng lung c\u00f3 th\u1ec3 l\u00e0m ch\u00fang ta th\u1ea5y m\u1ec7t m\u1ecfi, c\u1ea1n ki\u1ec7t n\u0103ng l\u01b0\u1ee3ng. Nh\u1eefng chuy\u1ec7n \u1ea5y c\u0169ng c\u00f3 th\u1ec3 l\u00e0m ch\u00fang ta c\u0103ng th\u1eb3ng, lo l\u1eafng v\u00e0 tr\u1ea7m c\u1ea3m. Th\u1ef1c t\u1eadp ch\u00e1nh ni\u1ec7m, m\u1eb7t kh\u00e1c, c\u00f3 th\u1ec3 gi\u00fap ch\u00fang ta kh\u00f4ng \u0111\u1ec3 t\u00e2m v\u00e0o nh\u1eefng suy ngh\u0129 tr\u00ean \u0111\u1ec3 ti\u1ebfp c\u1eadn ngay v\u1edbi th\u1ebf gi\u1edbi xung quanh.<\/p>\n

Nh\u1eefng l\u1ee3i \u00edch c\u1ee7a ch\u00e1nh ni\u1ec7m<\/em><\/strong>
\nTh\u1ef1c h\u00e0nh c\u00e1c b\u00e0i t\u1eadp ch\u00e1nh ni\u1ec7m c\u00f3 th\u1ec3 c\u00f3 nhi\u1ec1u l\u1ee3i \u00edch:
\n– Gi\u1ea3m c\u0103ng th\u1eb3ng, lo \u00e2u v\u00e0 tr\u1ea7m c\u1ea3m
\n– \u00cdt suy ngh\u0129 ti\u00eau c\u1ef1c v\u00e0 m\u1ea5t t\u1eadp trung
\n– T\u00e2m tr\u1ea1ng tr\u1edf n\u00ean tho\u1ea3i m\u00e1i h\u01a1n<\/p>\n

C\u00e1c b\u00e0i t\u1eadp ch\u00e1nh ni\u1ec7m
\nC\u00f3 r\u1ea5t nhi\u1ec1u c\u00e1ch \u0111\u1ec3 th\u1ef1c t\u1eadp ch\u00e1nh ni\u1ec7m:<\/p>\n

1.Ch\u00fa \u00fd.<\/em><\/strong><\/p>\n

Khi g\u1eb7p m\u1ed9t ai \u0111\u00f3, h\u00e3y ch\u0103m ch\u00fa l\u1eafng nghe l\u1eddi n\u00f3i c\u1ee7a h\u1ecd. H\u00e3y suy ngh\u0129 v\u1ec1 \u00fd ngh\u0129a v\u00e0 s\u1ef1 \u0111\u1ed9c \u0111\u00e1o c\u1ee7a nh\u1eefng l\u1eddi n\u00f3i \u1ea5y. H\u00e3y t\u1eadp th\u00f3i quen t\u00ecm hi\u1ec3u r\u00f5 ng\u01b0\u1eddi kh\u00e1c, khoan ph\u00e1n \u0111o\u00e1n v\u00e0 ch\u1ec9 tr\u00edch h\u1ecd.<\/p>\n

2.L\u00e0m m\u1edbi nh\u1eefng th\u1ee9 \u0111\u00e3 quen.<\/em><\/strong><\/p>\n

T\u00ecm m\u1ed9t s\u1ed1 \u0111\u1ed3 v\u1eadt quen thu\u1ed9c trong nh\u00e0 ho\u1eb7c v\u0103n ph\u00f2ng c\u1ee7a m\u00ecnh – ch\u1eb3ng h\u1ea1n nh\u01b0 b\u00e0n ch\u1ea3i \u0111\u00e1nh r\u0103ng, tr\u00e1i t\u00e1o ho\u1eb7c \u0111i\u1ec7n tho\u1ea1i di \u0111\u1ed9ng. Nh\u00ecn v\u00e0o c\u00e1c \u0111\u1ed3 v\u1eadt n\u00e0y v\u1edbi con m\u1eaft m\u1edbi. T\u00ecm ra m\u1ed9t chi ti\u1ebft m\u1edbi v\u1ec1 m\u1ed7i \u0111\u1ed3 v\u1eadt m\u00e0 tr\u01b0\u1edbc kia ta kh\u00f4ng nh\u00ecn th\u1ea5y. Khi \u00fd th\u1ee9c h\u01a1n v\u1ec1 th\u1ebf gi\u1edbi chung quanh, ta s\u1ebd th\u1ea5y y\u00eau th\u00edch v\u00e0 quy\u1ebfn luy\u1ebfn nh\u1eefng th\u1ee9 n\u00e0y h\u01a1n.<\/p>\n

3.T\u1eadp trung v\u00e0o h\u01a1i th\u1edf.<\/em><\/strong><\/p>\n

T\u00ecm m\u1ed9t ch\u1ed7 y\u00ean t\u0129nh, ng\u1ed3i th\u1eb3ng l\u01b0ng v\u00e0 tho\u1ea3i m\u00e1i. Bu\u00f4ng x\u1ea3 ho\u00e0n to\u00e0n, th\u01b0 gi\u00e3n t\u1ed1i \u0111a t\u1ea5t c\u1ea3 nh\u1eefng b\u1ed9 ph\u1eadn c\u01a1 th\u1ec3. C\u00f3 th\u1ec3 th\u01b0 gi\u00e3n l\u1ea7n l\u01b0\u1ee3t t\u1eeb \u0111\u1ea7u xu\u1ed1ng ch\u00e2n r\u1ed3i th\u1edf ra m\u1ed9t h\u01a1i nhanh \u0111\u1ec3 bu\u00f4ng th\u1ea3 t\u1ea5t c\u1ea3 ng\u01b0\u1eddi. C\u1ea3m nh\u1eadn h\u01a1i th\u1edf di chuy\u1ec3n v\u00e0o ra. Ch\u00fa \u00fd ho\u00e0n to\u00e0n v\u00e0o h\u01a1i th\u1edf c\u1ee7a m\u00ecnh m\u00e0 th\u00f4i, kh\u00f4ng \u0111\u1ec3 t\u00e2m \u0111\u1ebfn b\u1ea5t c\u1ee9 chuy\u1ec7n g\u00ec kh\u00e1c.<\/p>\n

Theo d\u00f5i s\u1ef1 ph\u1eadp ph\u1ed3ng c\u1ee7a l\u1ed7 m\u0169i khi kh\u00f4ng kh\u00ed v\u00e0o ra. Theo d\u00f5i ph\u1ea7n b\u1ee5ng ph\u00ecnh x\u1eb9p c\u00f9ng h\u01a1i th\u1edf. D\u00f9 c\u1ed1 g\u1eafng, nhi\u1ec1u l\u00fac ch\u00fang ta s\u1ebd th\u1ea5y tr\u00ed \u00f3c m\u00ecnh bu\u00f4ng b\u1ecf h\u01a1i th\u1edf \u0111\u1ec3 ch\u00fa \u00fd chuy\u1ec7n kh\u00e1c.<\/p>\n

Khi \u00fd th\u1ee9c \u0111\u01b0\u1ee3c t\u00e2m tr\u00ed \u0111ang lang thang nh\u01b0 v\u1eady, ch\u1ec9 nh\u1eb9 nh\u00e0ng chuy\u1ec3n h\u01b0\u1edbng \u0111\u1ec3 tr\u1edf l\u1ea1i v\u1edbi h\u01a1i th\u1edf. Kh\u00f4ng t\u1ef1 ph\u00ea ph\u00e1n, th\u00ed d\u1ee5 nh\u01b0 t\u1ef1 nh\u1ee7 \u201cM\u00ecnh t\u1ec7 qu\u00e1, kh\u00f4ng ch\u00fa t\u00e2m \u0111\u01b0\u1ee3c.\u201d H\u00e3y nh\u1edb r\u1eb1ng m\u00ecnh kh\u00f4ng \u0111ang c\u1ed1 g\u1eafng \u0111\u1ec3 tr\u1edf th\u00e0nh b\u1ea5t c\u1ee9 c\u00e1i g\u00ec – ch\u1eb3ng h\u1ea1n nh\u01b0 th\u00e0nh m\u1ed9t thi\u1ec1n gi\u1ea3 t\u1ed1t. Ch\u00fang ta ch\u1ec9 \u0111ang th\u1ef1c t\u1eadp \u0111\u1ec3 nh\u1eadn th\u1ee9c r\u00f5 nh\u1eefng g\u00ec \u0111ang x\u1ea3y ra chung quanh, t\u1eebng h\u01a1i th\u1edf m\u1ed9t.<\/p>\n

4. \u0110\u00e1nh th\u1ee9c nh\u1eefng gi\u00e1c quan.<\/em><\/strong><\/p>\n

L\u1ea5y m\u1ed9t tr\u00e1i qu\u00fdt. T\u00ecm m\u1ed9t ch\u1ed7 y\u00ean t\u0129nh, ng\u1ed3i th\u1eb3ng l\u01b0ng v\u00e0 tho\u1ea3i m\u00e1i. Bu\u00f4ng x\u1ea3 ho\u00e0n to\u00e0n, th\u01b0 gi\u00e3n t\u1ed1i \u0111a t\u1ea5t c\u1ea3 nh\u1eefng b\u1ed9 ph\u1eadn c\u01a1 th\u1ec3. C\u00f3 th\u1ec3 th\u01b0 gi\u00e3n l\u1ea7n l\u01b0\u1ee3t t\u1eeb \u0111\u1ea7u xu\u1ed1ng ch\u00e2n r\u1ed3i th\u1edf ra m\u1ed9t h\u01a1i nhanh \u0111\u1ec3 bu\u00f4ng th\u1ea3 t\u1ea5t c\u1ea3 ng\u01b0\u1eddi.<\/p>\n

Nh\u00ecn k\u1ef9 tr\u00e1i qu\u00fdt, quan s\u00e1t m\u1ea7u da qu\u00fdt t\u01b0\u01a1i \u0111\u1eb9p, c\u1ea3m nh\u1eadn c\u00e1i b\u00f3ng l\u00e1ng tr\u01a1n tru c\u1ee7a da tr\u00e1i qu\u00fdt, t\u01b0\u1edfng t\u01b0\u1ee3ng v\u1ecb ng\u1ecdt c\u1ee7a qu\u00fdt khi ta \u0103n n\u00f3… B\u00f3c v\u1ecf tr\u00e1i qu\u00fdt, c\u1ea3m nh\u1eadn h\u01b0\u01a1ng th\u01a1m c\u1ee7a n\u00f3 khi tinh d\u1ea7u trong v\u1ecf qu\u00fdt bay ra. C\u1eafn m\u1ed9t m\u00fai qu\u00fdt, nhai ch\u1eadm r\u00e3i v\u00e0 nh\u1eadn th\u1ee9c t\u1ea5t c\u1ea3 nh\u1eefng c\u1ea3m gi\u00e1c khi \u0103n qu\u00fdt, t\u1eeb m\u00f9i th\u01a1m \u0111\u1ebfn h\u01b0\u01a1ng v\u1ecb v\u00e0 c\u1ea3m gi\u00e1c \u0103n ngon.<\/p>\n

Ch\u00fa \u00fd \u0111\u1ebfn s\u1ef1 th\u00fac \u0111\u1ea9y c\u1ee7a c\u01a1 th\u1ec3 khi\u1ebfn m\u00ecnh mu\u1ed1n \u0103n th\u1eadt nhanh v\u00e0 nu\u1ed1t h\u1ebft m\u00fai qu\u00fdt ngay, nh\u1eefng c\u1ea3m x\u00fac ph\u00e1t sinh ra khi \u0103n. Ch\u00fa \u00fd t\u1edbi c\u00e1c gi\u00e1c quan v\u00e0 ph\u1ea3n \u1ee9ng c\u1ee7a c\u01a1 th\u1ec3 v\u1edbi tr\u00e1i qu\u00fdt c\u00f3 th\u1ec3 l\u00e0m l\u1ed9 ra c\u00e1i nh\u00ecn s\u00e2u s\u1eafc \u0111\u1ed1i v\u1edbi m\u1ed1i quan h\u1ec7 c\u1ee7a m\u00ecnh v\u00e0 chuy\u1ec7n \u0103n u\u1ed1ng v\u00e0 th\u1ef1c ph\u1ea9m.<\/p>\n

Khi n\u00e0o n\u00ean th\u1ef1c t\u1eadp ch\u00e1nh ni\u1ec7m?<\/em><\/strong><\/p>\n

Khi n\u00e0o t\u1eadp ch\u00e1nh ni\u1ec7m th\u00ec c\u0169ng c\u00f2n t\u00f9y v\u00e0o lo\u1ea1i th\u1ef1c t\u1eadp n\u00e0o ta mu\u1ed1n l\u00e0m. V\u00ed d\u1ee5, n\u1ebfu mu\u1ed1n t\u1eadp ch\u00fa t\u00e2m ho\u00e0n to\u00e0n v\u00e0o l\u1eddi n\u00f3i c\u1ee7a ng\u01b0\u1eddi kh\u00e1c, ta c\u00f3 th\u1ec3 th\u1ef1c t\u1eadp b\u1ea5t c\u1ee9 l\u00fac n\u00e0o trong ng\u00e0y.<\/p>\n

M\u1edbi th\u1ee9c d\u1eady, m\u00ecnh c\u00f3 th\u1ec3 n\u00f3i chuy\u1ec7n v\u00e0 ch\u00fa t\u00e2m ngay \u0111\u1ebfn l\u1eddi n\u00f3i c\u1ee7a ng\u01b0\u1eddi b\u1ea1n \u0111\u1eddi. C\u0169ng v\u1eady, ta c\u00f3 th\u1ec3 th\u1ef1c t\u1eadp v\u00e0o l\u00fac b\u1eaft \u0111\u1ea7u cu\u1ed9c h\u1ecdp v\u1edbi m\u1ed9t \u0111\u1ed3ng nghi\u1ec7p, ho\u1eb7c trong b\u1eefa \u0103n t\u1ed1i v\u1edbi b\u1ea1n b\u00e8 ho\u1eb7c gia \u0111\u00ecnh. Tuy nhi\u00ean, tr\u00e1nh th\u1ef1c h\u00e0nh b\u00e0i t\u1eadp ki\u1ec3u n\u00e0y trong khi l\u00e1i xe. C\u00f3 th\u1ec3 \u0111\u1eb7t m\u1ee5c ti\u00eau l\u00e0 th\u1ef1c h\u00e0nh trong v\u00f2ng 15 \u0111\u1ebfn 20 ph\u00fat, 4-8 l\u1ea7n m\u1ed7i ng\u00e0y.<\/p>\n

\u0110\u1ed1i v\u1edbi c\u00e1c b\u00e0i t\u1eadp ch\u00e1nh ni\u1ec7m kh\u00e1c, ch\u1eb3ng h\u1ea1n nh\u01b0 t\u1eadp trung v\u00e0o h\u01a1i th\u1edf, ta s\u1ebd c\u1ea7n ph\u1ea3i d\u00e0nh th\u1eddi gian \u0111\u1ec3 c\u00f3 th\u1ec3 \u1edf m\u1ed9t n\u01a1i y\u00ean t\u0129nh m\u00e0 kh\u00f4ng b\u1ecb phi\u1ec1n nhi\u1ec5u ho\u1eb7c gi\u00e1n \u0111o\u1ea1n. C\u00f3 th\u1ec3 ch\u1ecdn th\u1ef1c t\u1eadp v\u00e0o bu\u1ed5i s\u00e1ng s\u1edbm, tr\u01b0\u1edbc khi b\u1ea1n b\u1eaft \u0111\u1ea7u nh\u1eefng h\u00e0nh \u0111\u1ed9ng quen thu\u1ed9c h\u00e0ng ng\u00e0y.<\/p>\n

\u0110\u1eb7t m\u1ee5c ti\u00eau l\u00e0 th\u1ef1c h\u00e0nh ch\u00e1nh ni\u1ec7m m\u1ed7i ng\u00e0y trong kho\u1ea3ng s\u00e1u th\u00e1ng. Theo th\u1eddi gian, ta c\u00f3 th\u1ec3 th\u1ea5y r\u1eb1ng ch\u00e1nh ni\u1ec7m tr\u1edf n\u00ean d\u1ec5 d\u00e0ng v\u00e0 ch\u00e1nh ni\u1ec7m l\u00e0 m\u1ed9t cam k\u1ebft \u0111\u1ec3 nu\u00f4i d\u01b0\u1ee1ng v\u00e0 k\u1ebft n\u1ed1i v\u1edbi ch\u00ednh m\u00ecnh.<\/p>\n

B.S Nguy\u1ec5n Th\u1ecb Nhu\u1eadn<\/p>\n","protected":false},"excerpt":{"rendered":"

Mu\u1ed1n hi\u1ec3u ch\u1eef ch\u00e1nh ni\u1ec7m, ch\u00fang ta c\u00f3 th\u1ec3 hi\u1ec3u qua ch\u1eef \u201cmindfulness\u201d m\u00e0 ngh\u0129a \u0111en ch\u1ec9 gi\u1ea3n d\u1ecb l\u00e0 \u201c\u0111\u1ec3 h\u1ebft t\u00e2m tr\u00ed v\u00e0o\u201d m\u1ed9t chuy\u1ec7n g\u00ec \u0111\u00f3, hay n\u00f3i m\u1ed9t c\u00e1ch v\u0103n hoa h\u01a1n l\u00e0 \u201cs\u1ed1ng trong hi\u1ec7n t\u1ea1i\u201d, ch\u00fa \u00fd h\u1ebft m\u00ecnh v\u00e0o s\u1ef1 ki\u1ec7n, con ng\u01b0\u1eddi, v\u1eadt ch\u1ea5t chung quanh ta […]<\/p>\n","protected":false},"author":1,"featured_media":3236,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[5,42],"tags":[],"_links":{"self":[{"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts\/3235"}],"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=3235"}],"version-history":[{"count":6,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts\/3235\/revisions"}],"predecessor-version":[{"id":4986,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts\/3235\/revisions\/4986"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/media\/3236"}],"wp:attachment":[{"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3235"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3235"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3235"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}