{"id":4813,"date":"2014-03-04T15:06:35","date_gmt":"2014-03-04T08:06:35","guid":{"rendered":"http:\/\/www.yogavocuc.com\/?p=4813"},"modified":"2014-03-04T15:06:35","modified_gmt":"2014-03-04T08:06:35","slug":"thien-va-phuong-phap-dinh-tam","status":"publish","type":"post","link":"http:\/\/www.yogavocuc.com\/?p=4813","title":{"rendered":"THI\u1ec0N V\u00c0 PH\u01af\u01a0NG PH\u00c1P \u0110\u1ecaNH T\u00c2M."},"content":{"rendered":"

\"\"<\/a>N\u1ebfu Qu\u00fd b\u1ea1n \u0111\u1ecdc \u0111\u00e3 \u0111\u1ecdc cu\u1ed1n \u201cThi\u1ec1n v\u00e0 nh\u1eefng l\u1ee3i \u00edch thi\u1ebft th\u1ef1c”, h\u1eb3n \u0111\u1ed9c gi\u1ea3 \u0111\u00e3 bi\u1ebft, vi\u1ec7c thi\u1ec1n t\u1eadp ngo\u00e0i m\u1ee5c \u0111\u00ednh ch\u00ednh l\u00e0 Gi\u00e1c Ng\u1ed9 gi\u1ea3i tho\u00e1t, c\u00f2n c\u00f3 m\u1ed9t l\u1ee3i \u00edch thi\u1ebft th\u1ef1c kh\u00e1c l\u00e0 c\u1ea3i ti\u1ebfn s\u1ee9c kh\u1ecfe.<\/span><\/p>\n

Trong b\u00e0i n\u00e0y, t\u00f4i mu\u1ed1n chia s\u1ebb v\u1edbi qu\u00fd v\u1ecb \u201cThi\u1ec1n s\u1ee9c kh\u1ecfe\u201d. L\u00fd do l\u00e0, v\u00ec n\u1ebfu n\u00f3i \u0111\u1ebfn kh\u00e1i ni\u1ec7m Gi\u00e1c ng\u1ed9 v\u00e0 Gi\u1ea3i tho\u00e1t th\u00ec \u0111\u1ed1i v\u1edbi nh\u1eadn th\u1ee9c c\u1ee7a \u0111a s\u1ed1 qu\u1ea7n ch\u00fang v\u1eabn c\u00f2n qu\u00e1 cao. Con ng\u01b0\u1eddi, tr\u01b0\u1edbc m\u1eaft v\u1eabn c\u1ea7n ph\u1ea3i \u0111\u1ed1i di\u1ec7n v\u1edbi s\u1ef1 thi\u1ebfu \u0103n thi\u1ebfu m\u1eb7c v\u00e0 b\u1ec7nh t\u1eadt, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c c\u0103n b\u1ec7nh tr\u1ea7m c\u1ea3m (depression).<\/p>\n

T\u1ea1i \u00c2u ch\u00e2u c\u00f3 \u0111\u1ebfn 40% d\u00e2n ch\u00fang b\u1ecb b\u1ec7nh n\u1ea7y, \u1edf Vi\u1ec7t Nam kh\u00f4ng k\u00e9m (B\u00e1o Tu\u1ed5i tr\u1ebb, 30.6.2013). Theo b\u00e1c s\u0129 Herbert Benson, c\u00f3 t\u1eeb 60-90% b\u1ec7nh do c\u0103ng th\u1eb3ng (stress)* m\u00e0 ra. Qua nghi\u00ean c\u1ee9u, \u00f4ng th\u1ea5y, Thi\u1ec1n t\u1eadp c\u00f3 kh\u1ea3 n\u0103ng l\u00e0m gi\u1ea3m c\u0103ng th\u1eb3ng, cho n\u00ean n\u00f3 c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c \u00e1p d\u1ee5ng trong vi\u1ec7c \u0111i\u1ec1u tr\u1ecb b\u1ec7nh t\u1eadt.<\/p>\n

Nh\u01b0ng \u0111\u1ec3 ti\u1ebfn tr\u00ecnh \u0111i\u1ec1u tr\u1ecb b\u1eb1ng thi\u1ec1n \u0111\u01b0\u1ee3c t\u1ed1t \u0111\u1eb9p v\u00e0 th\u00e0nh c\u00f4ng, th\u00ec y\u1ebfu t\u1ed1 c\u1ea7n v\u00e0 kh\u00f4ng th\u1ec3 thi\u1ebfu l\u00e0: ng\u01b0\u1eddi h\u00e0nh Thi\u1ec1n ph\u1ea3i \u0111\u1ecbnh \u0111\u01b0\u1ee3c T\u00e2m. N\u1ebfu t\u00e2m kh\u00f4ng \u0111\u1ecbnh th\u00ec kh\u00f4ng c\u00f3 k\u1ebft qu\u1ea3. \u0110\u00f3 l\u00e0 tr\u1ecdng t\u00e2m c\u1ee7a b\u00e0i n\u1ea7y.<\/p>\n

Tr\u01b0\u1edbc l\u00fac b\u00e0n v\u1ec1 PH\u00c1P \u0110\u1ecaNH T\u00c2M, ch\u00fang ta n\u00ean bi\u1ebft kh\u00e1i l\u01b0\u1ee3c v\u00e0i lo\u1ea1i thi\u1ec1n \u0111ang hi\u1ec7n h\u00e0nh trong v\u00e0 ngo\u00e0i \u0111\u1ea5t n\u01b0\u1edbc Vi\u1ec7t Nam, \u0111\u1ec3 ch\u1ecdn cho m\u00ecnh m\u1ed9t ph\u00e1p m\u00f4n Thi\u1ec1n t\u1ed1t \u0111\u1eb9p \u0111\u1ec3 th\u1ef1c t\u1eadp m\u00e0 kh\u00f4ng b\u1ecb t\u1ea9u h\u1ecfa nh\u1eadp ma.<\/p>\n

1. Thi\u1ec1n khai m\u1edf lu\u00e2n xa:
\nH\u00e0nh gi\u1ea3 \u0111\u01b0\u1ee3c h\u01b0\u1edbng d\u1eabn, t\u01b0\u1edfng t\u01b0\u1ee3ng m\u1ed9t l\u00e0n s\u00f3ng ch\u1ea1y t\u1eeb r\u00fan l\u00ean \u0111\u1ea7u, v\u00f2ng ra sau l\u01b0ng r\u1ed3i l\u1ea1i v\u1ec1 r\u00fan, l\u00ean \u0111\u1ea7u. L\u00fac \u0111\u01b0\u1ee3c h\u1ecfi t\u1ea1i sao Thi\u1ec1n ch\u1eefa \u0111\u01b0\u1ee3c b\u1ec7nh? Ng\u01b0\u1eddi h\u01b0\u1edbng d\u1eabn tr\u1ea3 l\u1eddi, ng\u01b0\u1eddi ng\u1ed3i thi\u1ec1n l\u1ea5y n\u0103ng l\u01b0\u1ee3ng c\u1ee7a v\u0169 tr\u1ee5 \u0111\u1ec3 ch\u1eefa b\u1ec7nh. \u0110\u00e2y l\u00e0 c\u00e2u tr\u1ea3 l\u1eddi theo \u00fd ngh\u0129 ri\u00eang, kh\u00f4ng c\u00f3 c\u01a1 s\u1edf khoa h\u1ecdc. V\u00ec l\u1ea5y n\u0103ng l\u01b0\u1ee3ng nh\u01b0 th\u1ebf n\u00e0o, l\u1ea5y nhi\u1ec1u \u00edt, c\u00f3 ch\u1ee9ng c\u1edb khoa h\u1ecdc kh\u00f4ng?<\/p>\n

2. Thi\u1ec1n xu\u1ea5t h\u1ed3n:
\nM\u1edf nh\u1eefng \u0111i\u1ec3m huy\u1ec7t, ph\u00f3ng linh h\u1ed3n \u0111i h\u1ecdc \u0111\u1ea1o v\u1edbi nh\u1eefng b\u1eadc th\u1ea7y m\u00e0 m\u00ecnh ch\u01b0a h\u1ec1 bi\u1ebft ch\u01b0a h\u1ec1 g\u1eb7p. N\u00ean d\u1ec5 tin nh\u1eefng \u0111i\u1ec1u huy\u1ec5n ho\u1eb7c. Ng\u01b0\u1eddi \u1ea5y d\u1ea1y g\u00ec tin theo c\u00e1i \u0111\u00f3. R\u1ea5t nguy hi\u1ec3m.<\/p>\n

3. Thi\u1ec1n luy\u1ec7n tinh h\u00f3a kh\u00ed, luy\u1ec7n kh\u00ed h\u00f3a th\u1ea7n:
\nNg\u01b0\u1eddi tu t\u01b0\u1edfng t\u01b0\u1ee3ng \u0111em tinh l\u00ean \u0111\u1ea7u \u0111\u1ec3 luy\u1ec7n th\u00e0nh th\u1ea7n kh\u00ed. \u0110\u00e2y l\u00e0 thi\u1ec1n c\u1ee7a nh\u1eefng ng\u01b0\u1eddi tu ti\u00ean.<\/p>\n

4. Thi\u1ec1n nh\u00e2n \u0111i\u1ec7n:
\nNhi\u1ec1u n\u0103m tr\u01b0\u1edbc, m\u1ed9t s\u1ed1 ng\u01b0\u1eddi Vi\u1ec7t Nam theo Thi\u1ec1n nh\u00e2n \u0111i\u1ec7n v\u00ec \u0111\u01b0\u1ee3c \u0111\u1ed3n \u0111\u00e3i nh\u1eefng chuy\u1ec7n r\u1ea5t \u201ch\u1ea5p d\u1eabn\u201d nh\u01b0 ch\u1eefa l\u00e0nh t\u1ea5t c\u1ea3 c\u00e1c lo\u1ea1i b\u1ec7nh, tr\u1ed3ng c\u00e2y kh\u00f4ng c\u1ea7n t\u01b0\u1edbi n\u01b0\u1edbc n\u00f3 c\u0169ng m\u1ecdc t\u01b0\u01a1i t\u1ed1t. \u0110\u00e0n \u00f4ng c\u00f3 th\u1ec3 mang thai. Ngay c\u1ea3 c\u00f3 th\u1ec3 ng\u0103n ch\u1eb7n kh\u00f4ng cho \u0111\u1ed9ng \u0111\u1ea5t x\u1ea9y ra v.v.. Nh\u01b0ng d\u01b0\u1edbi \u00e1nh s\u00e1ng khoa h\u1ecdc, nh\u1eefng ng\u01b0\u1eddi c\u00f3 \u00f3c \u0111\u1ea7y t\u01b0\u1edfng t\u01b0\u1ee3ng \u0111\u1ebfn \u0111\u1ed9 hoang \u0111\u01b0\u1eddng \u201ct\u1ef1 ng\u00f4n ch\u1ee9ng th\u00e1nh\u201d nh\u01b0 th\u1ebf, s\u1ebd kh\u00f4ng c\u00f2n \u0111\u01b0\u1ee3c ai tin t\u01b0\u1edfng n\u1eefa. (Theo An Ninh Th\u1ee7 \u0110\u00f4, 22.10.2011).<\/p>\n

5. Thi\u1ec1n Yoga:
\nThi\u1ec1n Yoga ch\u1ee7 \u0111\u00edch l\u00e0m cho th\u00e2n th\u1ec3 kh\u1ecfe m\u1ea1nh. Hi\u1ec7n c\u00f3 nhi\u1ec1u trung t\u00e2m d\u1ea1y Yoga t\u1ea1i Vi\u1ec7t Nam. M\u1ed7i ng\u00e0y t\u1eadp 2 gi\u1edd, tu\u1ea7n 5 ng\u00e0y. Ph\u00ed t\u1ed5n kho\u1ea3ng 500 ng\u00e0n \u0111\u1ed3ng m\u1ed7i th\u00e1ng, t\u00f9y theo \u0111\u1ecba ph\u01b0\u01a1ng.<\/p>\n

Hi\u1ec7n nay t\u1ea1i Vi\u1ec7t Nam, ph\u1ecfng \u0111o\u00e1n, c\u00f3 h\u1eb1ng ch\u1ee5c trung t\u00e2m thi\u1ec1n \u0111\u1ee7 lo\u1ea1i nh\u01b0 tr\u00ean. Ngo\u1ea1i tr\u1eeb Thi\u1ec1n Yoga, c\u00f3 nh\u1eefng m\u1ed1i li\u00ean h\u1ec7 v\u1edbi Thi\u1ec1n c\u1ee7a Ph\u1eadt gi\u00e1o, b\u1ed1n lo\u1ea1i thi\u1ec1n c\u00f2n l\u1ea1i nh\u01b0 \u0111\u00e3 \u0111\u1ec1 c\u1eadp tr\u00ean, kh\u00f4ng ph\u1ea3i l\u00e0 Thi\u1ec1n Ph\u1eadt gi\u00e1o mang t\u00ednh khoa h\u1ecdc.<\/p>\n

Cho n\u00ean, ng\u01b0\u1eddi th\u1ef1c t\u1eadp thi\u1ec1n, n\u1ebfu kh\u00f4ng ch\u1ecdn m\u1ed9t lo\u1ea1i Thi\u1ec1n \u0111\u01b0\u1ee3c ph\u00e1t xu\u1ea5t t\u1eeb \u0111\u1ea5ng Gi\u00e1c ng\u1ed9 ho\u1eb7c \u0111\u01b0\u1ee3c soi r\u1ecdi qua \u00e1nh s\u00e1ng khoa h\u1ecdc th\u00ec, \u0111\u00f4i l\u00fac s\u1ebd g\u1eb7p nh\u1eefng \u0111i\u1ec1u h\u1ebft s\u1ee9c b\u1ea5t c\u1eadp.<\/p>\n

M\u1eb7t kh\u00e1c, Thi\u1ec1n Ph\u1eadt gi\u00e1o c\u0169ng c\u00f3 nhi\u1ec1u lo\u1ea1i kh\u00e1c bi\u1ec7t, gi\u1eefa Nguy\u00ean Thu\u1ef7 v\u00e0 \u0110\u1ea1i ch\u00fang b\u1ed9, v\u00e0 nhi\u1ec1u tr\u01b0\u1eddng ph\u00e1i kh\u00e1c nhau trong c\u00e1c qu\u1ed1c \u0111\u1ed9 v\u00e0 c\u00e1c T\u1ed5 s\u01b0 thi\u1ec1n.<\/p>\n

Nguy\u00ean thu\u1ef7 c\u00f3:<\/p>\n

– Thi\u1ec1n T\u1ee9 ni\u1ec7m x\u1ee9 (th\u00e2n, th\u1ecd, t\u00e2m, ph\u00e1p). B\u1ea1n \u0111\u1ecdc n\u00e0o mu\u1ed1n \u0111\u1ecdc b\u1ea3n ti\u1ebfng Anh xin xem th\u00eam b\u1ea3n d\u1ecbch c\u1ee7a Thi\u1ec1n s\u01b0 Nh\u1ea5t H\u1ea1nh Sutra of the Four Establishments of Mindfulness hay b\u1ea3n Vi\u1ec7t D\u1ecbch c\u1ee7a HT.Thi\u1ec7n Si\u00eau, v\u00e0 t\u1eadp s\u00e1ch nh\u1ecf h\u01b0\u1edbng d\u1eabn th\u1ef1c t\u1eadp Thi\u1ec1n T\u1ee9 ni\u1ec7m x\u1ee9 c\u1ee7a Th\u1ea7y Tr\u00ed Si\u00eau (M\u1ef9).<\/p>\n

– Thi\u1ec1n Minh S\u00e1t tu\u1ec7 (Vipassana, Pali, d\u00f9ng tr\u00ed tu\u1ec7 \u0111\u1ec3 th\u1ea5y r\u00f5 v\u1ea1n ph\u00e1p. B\u1eaft \u0111\u1ea7u b\u1eb1ng ph\u00e1p qu\u00e1n h\u01a1i th\u1edf \u0111\u1ec3 \u0111\u1ecbnh t\u00e2m).<\/p>\n

\u0110\u1ea1i Ch\u00fang b\u1ed9 c\u00f3 c\u00e1c lo\u1ea1i thi\u1ec1n nh\u01b0:<\/p>\n

Zen Meditation: truy\u1ec1n b\u00e1 r\u1ed9ng r\u00e3i qua T\u00e2y ph\u01b0\u01a1ng t\u1eeb Nh\u1eadt, nh\u1ea5t l\u00e0 nh\u1edd \u0110\u1ea1i S\u01b0 Suzuki qua cu\u1ed1n Thi\u1ec1n Lu\u1eadn, ph\u1ea7n l\u1edbn nghi\u00eang v\u1ec1 tri\u1ebft l\u00fd, \u00edt m\u00f4 t\u1ea3 ph\u01b0\u01a1ng ph\u00e1p h\u00e0nh tr\u00ec (!). Hai ph\u00e1i Thi\u1ec1n Nh\u1eadt B\u1ed5n trong \u00ab 5 ph\u00e1i Thi\u1ec1n \u0110\u1ea1i Th\u1eeba \u0111\u01b0\u1ee3c nh\u1eafc nhi\u1ec1u nh\u1ea5t l\u00e0 L\u00e2m T\u1ebf (LinChi & Rinzai) v\u00e0 T\u00e0o \u0110\u1ed9ng (Ts\u2019ao-tung, TQ & Soto, Nh\u1eadt). C\u00e1c h\u00e0nh gi\u1ea3 T\u00e0o \u0110\u1ed9ng th\u01b0\u1eddng th\u1ef1c t\u1eadp b\u1eb1ng c\u00e1c Di\u1ec7n B\u00edch (nh\u00ecn v\u00e0o T\u01b0\u1eddng). Theo truy\u1ec1n thuy\u1ebft, B\u1ed3 \u0110\u1ec1 \u0110\u1ea1t Ma \u2018C\u1eedu ni\u00ean di\u1ec7n b\u00edch\u2019 v\u00e0 t\u00e1c ph\u1ea9m B\u00edch Nham L\u1ee5c. Ph\u00e1i L\u00e2m T\u1ebf th\u00ec \u00ab c\u1ef1c \u0111oan \u00bb h\u01a1n. C\u00e1c Thi\u1ec1n S\u01b0 nhi\u1ec1u khi d\u00f9ng g\u1eady d\u00f9ng h\u00e8o \u0111\u1ec7 t\u1eed c\u00f3 th\u1ec3 lo\u1ea1n t\u00e2m. C\u00e1ch h\u00e0nh thi\u1ec1n n\u00e0y trong l\u1ecbch s\u1eed c\u0169ng \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 Thi\u1ec1n C\u00f4ng \u00c1n (Koan, Kung An C).<\/p>\n

– L\u1ee5c di\u1ec7u ph\u00e1p m\u00f4n: s\u1ed5, t\u00f9y, ch\u1ec9, qu\u00e1n, ho\u00e0n, t\u1ecbnh.<\/p>\n

– Kh\u00f4ng, Gi\u1ea3, Trung: v\u1ea1n ph\u00e1p kh\u00f4ng th\u1ef1c c\u00f3 n\u00ean g\u1ecdi l\u00e0 kh\u00f4ng, t\u1ea1m b\u1ee3 g\u1ecdi l\u00e0 gi\u1ea3. Ng\u01b0\u1eddi th\u1ea5y \u0111\u01b0\u1ee3c Kh\u00f4ng v\u00e0 Gi\u1ea3 h\u00f2a h\u1ee3p v\u1edbi nhau g\u1ecdi l\u00e0 Trung.<\/p>\n

– Nh\u01b0 Lai Thi\u1ec1n, T\u1ed5 S\u01b0 Thi\u1ec1n. Ph\u1ea7n l\u1edbn ch\u1ec9 ghi l\u1ea1i trong c\u00e1c L\u1ee5c nh\u01b0 B\u00edch Nham L\u1ee5c, V\u00f4 M\u00f4n Quan nh\u01b0ng kh\u00f4ng c\u00f3 ph\u01b0\u01a1ng ph\u00e1p n\u00e0o \u0111\u01b0\u1ee3c ghi ch\u00e9p l\u1ea1i \u0111\u1ec3 h\u00e0nh gi\u1ea3 th\u1ef1c t\u1eadp.<\/p>\n

Danh s\u00e1ch c\u00e1c lo\u1ea1i h\u00ecnh thi\u1ec1n t\u1eadp c\u00f2n d\u00e0i. T\u00f4i ch\u1ec9 li\u1ec7t k\u00ea v\u00e0i lo\u1ea1i nh\u01b0 th\u1ebf, \u0111\u1ec3 qu\u00fd \u0111\u1ed9c gi\u1ea3 bi\u1ebft t\u00ean c\u1ee7a ch\u00fang trong c\u1ea3 r\u1eebng Thi\u1ec1n (Thi\u1ec1n L\u00e2m).<\/p>\n

C\u00e1c lo\u1ea1i h\u00ecnh thi\u1ec1n c\u1ee7a Ph\u1eadt Gi\u00e1o, t\u00f4i t\u00e2m \u0111\u1eafc \u0111\u1ec3 chia s\u1ebb v\u1edbi qu\u00fd v\u1ecb, l\u00e0 Thi\u1ec1n S\u1ee9c Kh\u1ecfe (meditation for health), ch\u1ee9 kh\u00f4ng ph\u1ea3i Thi\u1ec1n Gi\u00e1c Ng\u1ed9 (meditation for enlightenment).<\/p>\n

Nhi\u1ec1u th\u1eadp ni\u00ean qua, y gi\u1edbi v\u00e0 khoa h\u1ecdc gia Ph\u01b0\u01a1ng t\u00e2y t\u00ecm th\u1ea5y Thi\u1ec1n Ph\u1eadt gi\u00e1o c\u00f3 kh\u1ea3 n\u0103ng ch\u1eefa tr\u1ecb b\u1ec7nh t\u1eadt, nh\u01b0 qu\u00fd \u0111\u1ed9c gi\u1ea3 \u0111\u00e3 th\u1ea5y hai b\u00e0i trong t\u1eadp s\u00e1ch m\u1ecfng \u201cThi\u1ec1n v\u00e0 nh\u1eefng l\u1ee3i \u00edch thi\u1ebft th\u1ef1c\u201d. Mu\u1ed1n c\u00f3 k\u1ebft qu\u1ea3 ch\u1eefa tr\u1ecb b\u1ec7nh t\u1eadt, ng\u01b0\u1eddi h\u00e0nh thi\u1ec1n ph\u1ea3i \u0111\u1ecbnh \u0111\u01b0\u1ee3c t\u00e2m.<\/p>\n

PH\u00c1P \u0110\u1ecaNH T\u00c2M (One Pointed Meditation- Shamatha, Pali)<\/p>\n

C\u00e1c giai \u0111o\u1ea1n:<\/p>\n

1. Chu\u1ea9n b\u1ecb: N\u00ean ng\u1ed3i tr\u00ean g\u1ed1i m\u1ec1m \u0111\u1ec3 ch\u00e2n kh\u1ecfi t\u00ea v\u00e0 d\u1ec5 ng\u1ed3i th\u1ebf b\u00e1n gi\u00e0 (g\u00e1c m\u1ed9t ch\u00e2n l\u00ean b\u1eafp v\u1ebf ch\u00e2n kia), ho\u1eb7c ki\u1ebft gi\u00e0 (hai ch\u00e2n g\u00e1c tr\u00e9o l\u00ean nhau). C\u00f3 th\u1ec3 ng\u1ed3i tr\u00ean gh\u1ebf hay tr\u00ean b\u1eadc c\u1ea5p.<\/p>\n

2. Ng\u1ed3i th\u1eb3ng l\u01b0ng, l\u01b0\u1ee1i \u0111\u1ec3 ch\u1ea1m nh\u1eb9 v\u00e0o h\u00e0m r\u0103ng tr\u00ean, b\u00ean trong. Tay ph\u1ea3i ch\u1ed3ng l\u00ean tay tr\u00e1i, \u0111\u1ec3 g\u1ea7n r\u00fan ho\u1eb7c hai tay b\u1eaft \u1ea5n Tam mu\u1ed9i v\u00e0 \u0111\u1ec3 tr\u00ean \u0111\u1ea7u g\u1ed1i. M\u1eaft nh\u1eafm nh\u1eb9 nh\u00e0ng (kh\u00f4ng qu\u00e1 ch\u1eb7t).<\/p>\n

3. T\u1eadp trung ch\u00fa \u00fd: Thi\u1ec1n l\u00e0 s\u1ef1 t\u1eadp trung \u00abt\u00e2m\u00bb v\u00e0o m\u1ed9t \u0111i\u1ec3m m\u00e0 kh\u00f4ng suy ngh\u0129 v\u1ec1 m\u1ed9t v\u1ea5n \u0111\u1ec1 n\u00e0o kh\u00e1c. N\u1ebfu thi\u1ec1n gi\u1ea3 kh\u00f4ng t\u1eadp trung \u0111\u01b0\u1ee3c \u00fd t\u01b0\u1edfng, ngh\u0129a l\u00e0 kh\u00f4ng \u0111\u1ecbnh \u0111\u01b0\u1ee3c t\u00e2m th\u00ec kh\u00f4ng c\u00f3 k\u1ebft qu\u1ea3.<\/p>\n

C\u00e1ch \u0111\u1ecbnh t\u00e2m d\u1ec5 nh\u1ea5t v\u00e0 c\u00f3 k\u1ebft qu\u1ea3 nh\u1ea5t l\u00e0 Thi\u1ec1n th\u1edf (the Breathing Meditation). Thi\u1ec1n gia g\u1ecdi l\u00e0 \u00abQu\u00e1n s\u1ed5 t\u1ee9c\u00bb (Counting the Breath). Thi\u1ec1n Th\u1edf l\u00e0 t\u1eadp trung ch\u00fa \u00fd h\u01a1i th\u1edf ra v\u00e0o. B\u1eaft \u0111\u1ea7u h\u00edt v\u00e0o th\u1eadt s\u00e2u (b\u1eb1ng m\u0169i) \u0111\u1ec3 bu\u1ed3ng ph\u1ed5i c\u0103ng l\u00ean. K\u1ebf ti\u1ebfp, th\u1edf ra (b\u1eb1ng mi\u1ec7ng) cho h\u1ebft l\u01b0\u1ee3ng kh\u00f4ng kh\u00ed trong ph\u1ed5i. H\u00edt v\u00e0o, th\u1edf ra nh\u01b0 v\u1eady ba l\u1ea7n. Sau \u0111\u00f3, h\u00edt v\u00e0o, th\u1edf ra (b\u1eb1ng m\u0169i) b\u00ecnh th\u01b0\u1eddng, nh\u01b0ng t\u00e2m tr\u00ed ph\u1ea3i d\u1ecfi theo s\u1ef1 h\u00edt v\u00e0o v\u00e0 th\u1edf ra m\u00e0 kh\u00f4ng suy ngh\u0129 m\u1ed9t v\u1ea5n \u0111\u1ec1 n\u00e0o kh\u00e1c, r\u1ed3i b\u1eaft \u0111\u1ea7u \u0111\u1ebfm 1. H\u00edt v\u00e0o, th\u1edf ra, \u0111\u1ebfm 2. H\u00edt v\u00e0o th\u1edf ra, \u0111\u1ebfm 3. C\u1ee9 h\u00edt th\u1edf nh\u01b0 th\u1ebf v\u00e0 ti\u1ebfp t\u1ee5c \u0111\u1ebfm 4, 5. R\u1ed3i \u0111\u1ebfm tr\u1edf l\u1ea1i 1, 2, 3, 4, 5. C\u00f3 th\u1ec3 \u0111\u1ebfm \u0111\u1ebfn 10, r\u1ed3i tr\u1edf v\u1ec1 1 [Ch\u00fa \u00fd, kh\u00f4ng n\u00ean \u0111\u1ebfm qu\u00e1 10 v\u00e0 \u00edt h\u01a1n 5, v\u00ec kh\u00f3 t\u1eadp trung t\u00e2m].<\/p>\n

T\u1ea1i sao ph\u1ea3i d\u1ecfi theo h\u01a1i th\u1edf? V\u00ec, t\u00e2m v\u00e0 th\u00e2n c\u1ee7a ch\u00fang ta kh\u00f4ng h\u1ee3p nh\u1ea5t v\u1edbi nhau. T\u00e2m th\u01b0\u1eddng dong ru\u1ed5i lang thang v\u1edbi nh\u1eefng th\u1ee9 kh\u00f4ng \u00edch l\u1ee3i nh\u01b0 tham lam, s\u00e2n h\u1eadn, lo \u00e2u, s\u1ee3 h\u1ea3i, bu\u1ed3n phi\u1ec1n\u2026T\u00e2m c\u1ea3nh n\u1ea7y s\u1ebd \u0111\u01b0a con ng\u01b0\u1eddi \u0111\u1ebfn t\u00ecnh tr\u1ea1ng c\u0103ng th\u1eb3ng. M\u00e0 c\u0103ng th\u1eb3ng l\u00e0 m\u1ed9t trong nh\u1eefng nguy\u00ean nh\u00e2n ch\u00ednh sinh ra b\u1ec7nh t\u1eadt.<\/p>\n

L\u00fac d\u1ecfi theo s\u1ef1 h\u00edt v\u00e0o v\u00e0 th\u1edf ra, t\u00e2m ta s\u1ebd l\u1eafng d\u1ecbu, an l\u1ea1c, vui v\u1ebb. C\u00e1c ch\u1ea5t hormones kh\u00f4ng c\u00f3 c\u01a1 h\u1ed9i sinh ra, v\u00e0 b\u1ec7nh t\u1eadt \u0111\u01b0\u1ee3c thuy\u00ean gi\u1ea3m. Thi\u1ec1n th\u1edf (qu\u00e1n s\u1ed5 t\u1ee9c) l\u00e0 m\u1ed9t trong nh\u1eefng c\u00e1ch d\u1ec5 nh\u1ea5t \u0111\u1ec3 \u0111\u1ecbnh t\u00e2m m\u00e0 \u0110\u1ee9c Ph\u1eadt \u0111\u00e3 ch\u1ec9 d\u1ea1y trong kinh \u201cQu\u00e1n Ni\u1ec7m H\u01a1i Th\u1edf\u201d [Anapanasati sutta]. H\u1ea7u h\u1ebft ch\u01b0 T\u00f4n \u0111\u1ee9c T\u0103ng Ni khuy\u00ean theo ph\u00e1p Qu\u00e1n S\u1ed5 T\u1ee9c. BS Andrew Weil (\u0110\u1ea1i h\u1ecdc Arizona, M\u1ef9), m\u1ed9t trong nh\u1eefng ng\u01b0\u1eddi \u0111\u00e3 th\u00ed nghi\u1ec7m v\u00e0 c\u0169ng \u0111\u1ec1 ngh\u1ecb s\u1eed d\u1ee5ng ph\u00e1p Thi\u1ec1n Th\u1edf \u0111\u1ec3 \u0111\u1ecbnh t\u00e2m.<\/p>\n

Sau khi t\u00e2m \u0111\u01b0\u1ee3c an \u0111\u1ecbnh, h\u00e0nh gi\u1ea3 kh\u00f4ng c\u1ea7n \u0111\u1ebfm m\u00e0 t\u1eadp trung t\u00e2m theo h\u01a1i th\u1edf v\u00e0o h\u01a1i th\u1edf ra (g\u1ecdi l\u00e0 t\u00f9y t\u1ee9c, (Following the Breath). Ho\u1eb7c t\u1eadp trung t\u00e2m v\u00e0o m\u1ed9t \u0111i\u1ec3m gi\u1eefa hai ch\u00e2n m\u00e0y, tr\u00ean ch\u00f3p m\u0169i, tr\u00ean \u0111\u1ec9nh \u0111\u1ea7u ho\u1eb7c m\u1ed9t h\u00ecnh t\u01b0\u1ee3ng, m\u1ed9t m\u00e0u s\u1eafc (nh\u01b0 tr\u1eafng, \u0111en) v.v.. N\u1ebfu thi\u1ec1n \u0111\u00fang c\u00e1ch v\u00e0 \u0111\u1ecbnh \u0111\u01b0\u1ee3c t\u00e2m th\u00ec ch\u00fang ta s\u1ebd nh\u1eadn bi\u1ebft nh\u1ecbp \u0111\u1eadp c\u1ee7a tim gi\u1ea3m xu\u1ed1ng, v\u00e0 c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c s\u1ef1 an l\u1ea1c ngay l\u1eadp t\u1ee9c. N\u1ebfu \u0111\u1ecbnh \u0111\u01b0\u1ee3c t\u00e2m li\u00ean t\u1ee5c tr\u00ean 25 ph\u00fat, ch\u00fang ta s\u1ebd c\u1ea3m nh\u1eadn m\u1ed9t l\u00e0n \u201cs\u00f3ng\u201d ch\u1ea1y nh\u1eb9 nh\u00e0ng trong c\u01a1 th\u1ec3. V\u00e0 con ng\u01b0\u1eddi c\u1ea3m th\u1ea5y r\u1ea5t an l\u1ea1c h\u1ea1nh ph\u00fac ngay trong gi\u1edd ph\u00fat ng\u1ed3i thi\u1ec1n.<\/p>\n

Nh\u1eefng ng\u01b0\u1eddi tu T\u1ecbnh \u0111\u1ed9 (Thi\u1ec1n T\u1ecbnh \u0111\u1ed9) ph\u1ea7n l\u1edbn truy\u1ec1n qua T\u00e2y ph\u01b0\u01a1ng t\u1eeb Nh\u1eadt T\u00e0o \u0110\u1ed9ng (Jodo-shin) hay theo c\u00e1c \u0111\u1ea1o tr\u00e0ng Ph\u00e1p Hoa, c\u00f3 th\u1ec3 \u0111\u1ecbnh t\u00e2m b\u1eb1ng c\u00e1ch ni\u1ec7m danh hi\u1ec7u Ph\u1eadt, ni\u1ec7m Nam m\u00f4 Di\u1ec7u Ph\u00e1p Li\u00ean Hoa Kinh, hay t\u1ee5ng kinh Ph\u00e1p Hoa. N\u1ebfu h\u00e0nh gi\u1ea3 \u0111\u1ecbnh \u0111\u01b0\u1ee3c t\u00e2m th\u00ec Thi\u1ec1n, T\u1ecbnh, M\u1eadt v\u00e0 Ph\u00e1p Hoa T\u00f4ng\u2026 \u0111\u1ec1u c\u00f3 kh\u1ea3 n\u0103ng ch\u1eefa tr\u1ecb b\u1ec7nh t\u1eadt.<\/p>\n

C\u1ee5 th\u1ec3, ng\u01b0\u1eddi tu T\u1ecbnh \u0110\u1ed9, h\u00edt v\u00e0o kh\u00f4ng ni\u1ec7m, th\u1edf ra ni\u1ec7m \u201cA Di \u0110\u00e0 Ph\u1eadt\u201d. \u0110\u1ea1o tr\u00e0ng Ph\u00e1p Hoa: H\u00edt v\u00e0o kh\u00f4ng ni\u1ec7m, th\u1edf ra ni\u1ec7m \u201cDi\u1ec7u Ph\u00e1p Li\u00ean Hoa\u201d ho\u1eb7c ni\u1ec7m danh hi\u1ec7u Ph\u1eadt.<\/p>\n

\u0110\u1ee9c Ph\u1eadt gi\u00e1ng tr\u1ea7n \u0111\u1ec3 c\u1ee9u \u0111\u1ed9 cho t\u1ea5t c\u1ea3 ch\u00fang sanh, ch\u1ee9 kh\u00f4ng ph\u1ea3i ch\u1ec9 d\u00e0nh ri\u00eang cho ng\u01b0\u1eddi ph\u1eadt t\u1eed. Do \u0111\u00f3 t\u00edn \u0111\u1ed3 c\u00e1c t\u00f4n gi\u00e1o kh\u00e1c c\u0169ng c\u00f3 th\u1ec3 ng\u1ed3i thi\u1ec1n \u0111\u1ec3 ch\u1eefa b\u1ec7nh, v\u00ec Thi\u1ec1n kh\u00f4ng mang t\u00ednh t\u00f4n gi\u00e1o. V\u00e0 d\u0129 nhi\u00ean l\u00e0 kh\u00f4ng bao gi\u1edd c\u00f3 tr\u01b0\u1eddng h\u1ee3p b\u1ecb c\u1ea3i \u0111\u1ea1o. Ng\u01b0\u1eddi Thi\u00ean Ch\u00faa Gi\u00e1o l\u1ea7n chu\u1ed5i M\u00e2n c\u00f4i, l\u00e0 m\u1ed9t trong c\u00e1c c\u00e1ch \u0111\u1ec3 \u0111\u1ecbnh t\u00e2m.<\/p>\n

M\u1ed9t ng\u00e0y c\u00f3 24 gi\u1edd m\u00e0 h\u00e0nh gi\u1ea3 ch\u1ec9 ng\u1ed3i thi\u1ec1n \u0111\u01b0\u1ee3c kho\u1ea3ng 1 gi\u1edd, 23 gi\u1edd c\u00f2n l\u1ea1i th\u00ec nh\u01b0 th\u1ebf n\u00e0o? \u0110\u00e1p: An vui th\u00ec kh\u1ecfe m\u1ea1nh, \u01b0u phi\u1ec1n s\u1ebd \u1ed1m \u0111au. C\u00f3 l\u1ebb \u0111\u00e2y l\u00e0 c\u00e2u tr\u1ea3 l\u1eddi ng\u1eafn m\u00e0 \u0111\u00fang nh\u1ea5t. L\u00fac n\u00e0o c\u00f3 ni\u1ec1m an l\u1ea1c, t\u00e2m kh\u00f4ng tham s\u00e2n si\u2026 th\u00ec \u0111\u00f3 l\u00e0 thi\u1ec1n, l\u00e0 s\u1ee9c kh\u1ecfe.<\/p>\n

4. X\u1ea3 Thi\u1ec1n: Hai b\u00e0n tay xoa v\u00e0o nhau kho\u1ea3ng 4, 5 l\u1ea7n. D\u00f9ng ng\u00f3n tay tr\u1ecf v\u00e0 ng\u00f3n tay gi\u1eefa vu\u1ed1t nh\u1eb9 xung quanh v\u00e0nh m\u1eaft. Sau \u0111\u00f3, hai b\u00e0n tay xoa nh\u1eb9 l\u00ean m\u1eb7t. K\u1ebf, xoa l\u1ea1i hai b\u00e0n tay, r\u1ed3i thoa l\u00ean l\u01b0ng (qu\u1ea7n), l\u00ean ch\u00e2n \u0111\u1ec3 ch\u1ed1ng \u0111au l\u01b0ng v\u00e0 t\u00ea ch\u00e2n, n\u1ebfu c\u00f3.<\/p>\n

M\u1ed7i ng\u00e0y ng\u1ed3i thi\u1ec1n hai l\u1ea7n, m\u1ed7i l\u1ea7n kho\u1ea3ng 20 ph\u00fat, ch\u00fang ta s\u1ebd tr\u00e1nh \u0111\u01b0\u1ee3c nhi\u1ec1u b\u1ec7nh t\u1eadt.<\/p>\n

S\u01b0u t\u1ea7m<\/p>\n","protected":false},"excerpt":{"rendered":"

N\u1ebfu Qu\u00fd b\u1ea1n \u0111\u1ecdc \u0111\u00e3 \u0111\u1ecdc cu\u1ed1n \u201cThi\u1ec1n v\u00e0 nh\u1eefng l\u1ee3i \u00edch thi\u1ebft th\u1ef1c”, h\u1eb3n \u0111\u1ed9c gi\u1ea3 \u0111\u00e3 bi\u1ebft, vi\u1ec7c thi\u1ec1n t\u1eadp ngo\u00e0i m\u1ee5c \u0111\u00ednh ch\u00ednh l\u00e0 Gi\u00e1c Ng\u1ed9 gi\u1ea3i tho\u00e1t, c\u00f2n c\u00f3 m\u1ed9t l\u1ee3i \u00edch thi\u1ebft th\u1ef1c kh\u00e1c l\u00e0 c\u1ea3i ti\u1ebfn s\u1ee9c kh\u1ecfe. Trong b\u00e0i n\u00e0y, t\u00f4i mu\u1ed1n chia s\u1ebb v\u1edbi qu\u00fd v\u1ecb \u201cThi\u1ec1n […]<\/p>\n","protected":false},"author":1,"featured_media":4814,"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\/4813"}],"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=4813"}],"version-history":[{"count":1,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts\/4813\/revisions"}],"predecessor-version":[{"id":4815,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts\/4813\/revisions\/4815"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/media\/4814"}],"wp:attachment":[{"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4813"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4813"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4813"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}