{"id":13344,"date":"2022-12-28T08:48:53","date_gmt":"2022-12-28T01:48:53","guid":{"rendered":"https:\/\/thichblog.net\/?p=13344"},"modified":"2022-12-28T08:48:53","modified_gmt":"2022-12-28T01:48:53","slug":"loi-ich-khi-thuc-hanh-chanh-niem-qua-goc-nhin-tam-ly-hoc","status":"publish","type":"post","link":"https:\/\/vibeshelf.me\/?p=13344","title":{"rendered":"L\u1ee2I \u00cdCH KHI TH\u1ef0C H\u00c0NH CH\u00c1NH NI\u1ec6M QUA G\u00d3C NH\u00ccN T\u00c2M L\u00dd H\u1eccC"},"content":{"rendered":"\n

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Ch\u00e1nh ni\u1ec7m (mindfulness) l\u00e0 l\u00e0 nh\u1eadn th\u1ee9c t\u1eebng kho\u1ea3nh kh\u1eafc \u1edf hi\u1ec7n t\u1ea1i m\u00e0 kh\u00f4ng ph\u00e1n x\u00e9t. Theo ngh\u0129a n\u00e0y c\u1ee7a Hi\u1ec7p h\u1ed9i t\u00e2m l\u00fd Hoa K\u1ef3, ch\u00e1nh ni\u1ec7m l\u00e0 m\u1ed9t tr\u1ea1ng th\u00e1i ai c\u0169ng c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n ch\u1ee9 kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ed9t n\u0103ng l\u1ef1c ch\u1ec9 m\u1ed9t v\u00e0i ng\u01b0\u1eddi \u0111\u1ea1t \u0111\u01b0\u1ee3c. Ch\u00e1nh ni\u1ec7m c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c b\u1eaft \u0111\u1ea7u v\u00e0 luy\u1ec7n t\u1eadp b\u1edfi m\u1ed9t s\u1ed1 ho\u1ea1t \u0111\u1ed9ng ph\u1ed5 bi\u1ebfn nh\u1ea5t l\u00e0 thi\u1ec1n \u0111\u1ecbnh.
Thi\u1ec1n c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t c\u00e1ch c\u1ef1c k\u1ef3 ph\u1ed5 bi\u1ebfn \u0111\u1ec3 th\u1ef1c h\u00e0nh ch\u00e1nh ni\u1ec7m, nh\u01b0ng thi\u1ec1n kh\u00f4ng ph\u1ea3i l\u00e0 t\u1ea5t c\u1ea3 c\u1ee7a ch\u00e1nh ni\u1ec7m.
NH\u1eeeNG L\u1ee2I \u00cdCH KHI TH\u1ef0C H\u00c0NH CH\u00c1NH NI\u1ec6M:<\/p>\n\n\n\n

    \n
  1. C\u1ea3i thi\u1ec7n tr\u00ed nh\u1edb l\u00e0m vi\u1ec7c v\u00e0 kh\u1ea3 n\u0103ng ch\u00fa \u00fd.
    Theo m\u1ed9t nghi\u00ean c\u1ee9u v\u00e0o n\u0103m 2010, so s\u00e1nh nh\u1eefng qu\u00e2n nh\u00e2n tham gia th\u1ef1c h\u00e0nh thi\u1ec1n ch\u00e1nh ni\u1ec7m trong t\u00e1m tu\u1ea7n v\u1edbi nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng th\u1ef1c h\u00e0nh cho th\u1ea5y r\u1eb1ng vi\u1ec7c r\u00e8n luy\u1ec7n ch\u00e1nh ni\u1ec7m gi\u00fap kh\u1ea3 n\u0103ng ghi nh\u1edb khi l\u00e0m vi\u1ec7c.
    M\u1ed9t nghi\u00ean c\u1ee9u kh\u00e1c c\u1ee7a Hodgins v\u00e0 Adair (2010) \u0111\u00e3 so s\u00e1nh hi\u1ec7u su\u1ea5t c\u1ee7a nh\u00f3m ng\u01b0\u1eddi th\u1ef1c h\u00e0nh ch\u00e1nh ni\u1ec7m v\u00e0 nh\u00f3m kh\u00f4ng th\u1ef1c h\u00e0nh cho th\u1ea5y kh\u1ea3 n\u0103ng ch\u00fa \u00fd c\u1ee7a h\u1ecd l\u1edbn h\u01a1n. Hi\u1ec7u qu\u1ea3 \u0111\u1ebfn t\u1eeb s\u1ef1 t\u1eadp trung, ch\u00fa \u00fd c\u00f3 ch\u1ecdn l\u1ecdc.
    2, N\u00e2ng cao s\u1ee9c kh\u1ecfe t\u00e2m th\u1ea7n.
    Theo c\u00e1ch n\u00f3i th\u00f4ng th\u01b0\u1eddng, si\u00eau nh\u1eadn th\u1ee9c m\u00f4 t\u1ea3 vi\u1ec7c b\u1ea1n c\u00f3 th\u1ec3 t\u1ef1 quan s\u00e1t c\u1ea3m x\u00fac v\u00e0 qu\u00e1 tr\u00ecnh tinh th\u1ea7n c\u1ee7a ch\u00ednh m\u00ecnh, l\u00f9i l\u1ea1i quan s\u00e1t ch\u00ednh m\u00ecnh v\u00e0 c\u1ea3m nh\u1eadn ch\u00fang nh\u01b0 nh\u1eefng s\u1ef1 ki\u1ec7n tho\u00e1ng qua. Ch\u1ee9 kh\u00f4ng ph\u1ea3i b\u1ecb cu\u1ed1n theo nh\u1eefng c\u1ea3m x\u00fac, suy ngh\u0129 m\u00e0 qu\u00ean m\u1ea5t hi\u1ec7n t\u1ea1i, xung quanh.
    Kh\u1ea3 n\u0103ng n\u00e0y \u0111\u01b0\u1ee3c nghi\u00ean c\u1ee9u khi \u1ee9ng d\u1ee5ng trong qu\u00e1 tr\u00ecnh t\u00e2m l\u00fd tr\u1ecb li\u1ec7u c\u00f3 t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c trong vi\u1ec7c gi\u00fap tr\u00e1nh t\u00e1i ph\u00e1t tr\u1ea7m c\u1ea3m. Li\u1ec7u ph\u00e1p gi\u1ea3m stress d\u1ef1a tr\u00ean ch\u00e1nh ni\u1ec7m (MBSR) cho th\u1ea5y c\u00f3 t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c c\u1ee7a \u0111\u1ed1i v\u1edbi c\u00e1c tri\u1ec7u ch\u1ee9ng r\u1ed1i lo\u1ea1n lo \u00e2u.<\/li>\n\n\n\n
  2. Gi\u1ea3m c\u0103ng th\u1eb3ng, \u0111i\u1ec1u h\u00f2a c\u1ea3m x\u00fac.
    Trong m\u1ed9t nghi\u00ean c\u1ee9u v\u1ec1 ch\u00e1nh ni\u1ec7m v\u00e0 c\u1ea3m x\u00fac. Nh\u1eefng ng\u01b0\u1eddi c\u00f3 kinh nghi\u1ec7m th\u1ef1c h\u00e0nh thi\u1ec1n ch\u00e1nh ni\u1ec7m c\u00f3 kh\u1ea3 n\u0103ng \u0111i\u1ec1u h\u00f2a c\u1ea3m x\u00fac t\u1ed1t h\u01a1n, c\u00f3 ngh\u0129a l\u00e0 h\u1ecd \u0111\u00e3 t\u1eadp trung nhi\u1ec1u h\u01a1n v\u00e0o th\u1ef1c t\u1ea1i ngay c\u1ea3 khi c\u00f3 nh\u1eefng t\u00e1c nh\u00e2n g\u00e2y c\u1ea3m x\u00fac kh\u00f3 ch\u1ecbu.
    Th\u1ef1c h\u00e0nh ch\u00e1nh ni\u1ec7m gi\u00fap b\u1ea1n t\u1eadp trung v\u00e0o tr\u1ea3i nghi\u1ec7m hi\u1ec7n t\u1ea1i v\u1edbi nh\u1eefng suy ngh\u0129, c\u1ea3m x\u00fac c\u00e2n b\u1eb1ng v\u00e0 ch\u1ea5p nh\u1eadn h\u01a1n. \u0110i\u1ec1u n\u00e0y gi\u00fap c\u00e2n b\u1eb1ng ho\u1ea1t \u0111\u1ed9ng c\u1ee7a n\u00e3o b\u1ed9, \u0111i\u1ec1u n\u00e0y gi\u00fap:<\/li>\n<\/ol>\n\n\n\n
      \n
    • Gi\u1ea3m c\u0103ng th\u1eb3ng cu\u1ed9c s\u1ed1ng, ki\u1ec7t s\u1ee9c c\u00f4ng vi\u1ec7c.<\/li>\n\n\n\n
    • C\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7.<\/li>\n\n\n\n
    • H\u1ed7 tr\u1ee3 c\u1ea3i thi\u1ec7n cu\u1ed9c s\u1ed1ng v\u1edbi c\u00e1c b\u1ec7nh l\u00fd m\u00e3n t\u00ednh: ti\u1ec3u \u0111\u01b0\u1eddng, cao huy\u1ebft \u00e1p, \u0111au m\u00e3n t\u00ednh.
      TH\u1ef0C H\u00c0NH CH\u00c1NH NI\u1ec6M B\u1eb0NG NH\u1eeeNG C\u00c1CH N\u00c0O?<\/li>\n\n\n\n
    • D\u00e0nh m\u1ed9t v\u00e0i ph\u00fat \u0111\u1ec3 nh\u1eadn bi\u1ebft h\u01a1i th\u1edf c\u1ee7a b\u1ea1n: Nh\u1eadn th\u1ee9c \u0111\u01b0\u1ee3c l\u00e0m th\u1ebf n\u00e0o h\u01a1i th\u1edf c\u1ee7a b\u1ea1n \u0111i v\u00e0o v\u00e0 \u0111i ra, l\u00e0m th\u1ebf n\u00e0o b\u1ee5ng c\u1ee7a b\u1ea1n t\u0103ng v\u00e0 gi\u1ea3m theo t\u1eebng h\u01a1i th\u1edf c\u1ee7a b\u1ea1n.<\/li>\n\n\n\n
    • H\u00e3y l\u01b0u \u00fd b\u1ea5t c\u1ee9 \u0111i\u1ec1u g\u00ec b\u1ea1n \u0111ang l\u00e0m. Trong khi b\u1ea1n \u0111ang ng\u1ed3i, \u0103n ho\u1eb7c th\u01b0 gi\u00e3n: L\u01b0u \u00fd \u1edf \u0111\u00e2y v\u00e0 b\u00e2y gi\u1edd, h\u00e3y l\u01b0u \u00fd c\u1ea3m gi\u00e1c c\u01a1 th\u1ec3 b\u1ea1n v\u1edbi t\u1eebng chuy\u1ec3n \u0111\u1ed9ng. N\u1ebfu b\u1ea1n \u0111ang \u0103n, h\u00e3y t\u1eadp trung v\u00e0o h\u01b0\u01a1ng v\u1ecb, m\u00e0u s\u1eafc v\u00e0 chi ti\u1ebft th\u1ef1c ph\u1ea9m c\u1ee7a b\u1ea1n.<\/li>\n\n\n\n
    • N\u1ebfu b\u1ea1n \u0111ang \u0111i \u0111\u00e2u \u0111\u00f3, h\u00e3y t\u1eadp trung v\u00e0o \u0111\u00e2y v\u00e0 ngay b\u00e2y gi\u1edd: Ch\u00fa \u00fd nhi\u1ec1u h\u01a1n v\u1ec1 nh\u1eefng g\u00ec b\u1ea1n \u0111ang l\u00e0m khi b\u1ea1n b\u01b0\u1edbc \u0111i v\u00e0 c\u1ea3m gi\u00e1c b\u00e0n ch\u00e2n c\u1ee7a b\u1ea1n, c\u1ea3m gi\u00e1c khi gi\u00f3 th\u1ed5i v\u00e0o da b\u1ea1n.<\/li>\n\n\n\n
    • B\u1ea1n kh\u00f4ng c\u1ea7n ph\u1ea3i l\u00e0m vi\u1ec7c, suy ngh\u0129 m\u1ecdi l\u00fac. Kh\u00f4ng sao, b\u00e2y gi\u1edd b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ec3 m\u00ecnh th\u01b0 gi\u00e3n. M\u1ed9t l\u1ea7n n\u1eefa, \u1edf \u0111\u00e2y v\u00e0 b\u00e2y gi\u1edd.<\/li>\n\n\n\n
    • N\u1ebfu b\u1ea1n nh\u1eadn th\u1ea5y b\u1ea3n th\u00e2n kh\u00f4ng th\u1ec3 d\u1eebng l\u1ea1i v\u1edbi suy ngh\u0129, ch\u1ec9 c\u1ea7n t\u1eadp trung m\u1ed9t l\u1ea7n n\u1eefa v\u00e0o h\u01a1i th\u1edf c\u1ee7a b\u1ea1n.<\/li>\n\n\n\n
    • Th\u1eed l\u1eafng nghe theo c\u00e1ch ho\u00e0n to\u00e0n kh\u00f4ng ph\u00e1n x\u00e9t: Th\u1eed l\u1eafng nghe ng\u01b0\u1eddi kh\u00e1c n\u00f3i, quan s\u00e1t c\u1ea3m x\u00fac v\u00e0 suy ngh\u0129 c\u1ee7a b\u1ea3n th\u00e2n.<\/li>\n\n\n\n
    • Ch\u00e1nh ni\u1ec7m c\u00f3 th\u1ec3 tr\u1edf th\u00e0nh m\u1ed9t ph\u1ea7n trong ng\u00e0y c\u1ee7a b\u1ea1n. B\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c t\u1eadp c\u1ea3 khi \u0111i b\u1ed9, \u0103n s\u00e1ng.
      \u0110\u1ec3 hi\u1ec3u s\u00e2u h\u01a1n v\u1ec1 ch\u00e1nh ni\u1ec7m v\u00e0 c\u00e1ch th\u1ef1c h\u00e0nh, b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o \u1edf cu\u1ed1n S\u1ee9c m\u1ea1nh c\u1ee7a t\u0129nh t\u1ea1i<\/li>\n<\/ul>\n\n\n\n

      <\/p>\n","protected":false},"excerpt":{"rendered":"

      Ch\u00e1nh ni\u1ec7m (mindfulness) l\u00e0 l\u00e0 nh\u1eadn th\u1ee9c t\u1eebng kho\u1ea3nh kh\u1eafc \u1edf hi\u1ec7n t\u1ea1i m\u00e0 kh\u00f4ng ph\u00e1n x\u00e9t. Theo ngh\u0129a n\u00e0y c\u1ee7a Hi\u1ec7p h\u1ed9i t\u00e2m l\u00fd Hoa K\u1ef3, ch\u00e1nh ni\u1ec7m l\u00e0 m\u1ed9t tr\u1ea1ng th\u00e1i ai c\u0169ng c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n ch\u1ee9 kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ed9t n\u0103ng l\u1ef1c ch\u1ec9 m\u1ed9t v\u00e0i ng\u01b0\u1eddi \u0111\u1ea1t \u0111\u01b0\u1ee3c. Ch\u00e1nh ni\u1ec7m c\u00f3 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"class_list":["post-13344","post","type-post","status-publish","format-standard","hentry","category-kynangsong"],"_links":{"self":[{"href":"https:\/\/vibeshelf.me\/index.php?rest_route=\/wp\/v2\/posts\/13344","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vibeshelf.me\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vibeshelf.me\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vibeshelf.me\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/vibeshelf.me\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=13344"}],"version-history":[{"count":0,"href":"https:\/\/vibeshelf.me\/index.php?rest_route=\/wp\/v2\/posts\/13344\/revisions"}],"wp:attachment":[{"href":"https:\/\/vibeshelf.me\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=13344"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vibeshelf.me\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=13344"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vibeshelf.me\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=13344"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}