{"id":24134,"date":"2023-12-06T10:46:58","date_gmt":"2023-12-06T10:46:58","guid":{"rendered":"https:\/\/masterskills.org\/blog\/mindfulness-la-gi-6-loi-ich-tuyet-voi-cua-mindfulness.html"},"modified":"2023-12-22T09:36:39","modified_gmt":"2023-12-22T02:36:39","slug":"mindfulness-la-gi-6-loi-ich-tuyet-voi-cua-mindfulness","status":"publish","type":"post","link":"https:\/\/masterskills.org\/blog\/mindfulness-la-gi-6-loi-ich-tuyet-voi-cua-mindfulness.html","title":{"rendered":"Mindfulness l\u00e0 g\u00ec? 6 L\u1ee3i \u00edch tuy\u1ec7t v\u1eddi c\u1ee7a Mindfulness"},"content":{"rendered":"
\n

Mindfulness g\u1ee3i \u00fd r\u1eb1ng t\u00e2m tr\u00ed \u0111ang ho\u00e0n to\u00e0n ch\u00fa \u00fd \u0111\u1ebfn nh\u1eefng g\u00ec \u0111ang x\u1ea3y ra, nh\u1eefng g\u00ec m\u00e0 ch\u00fang ta \u0111ang l\u00e0m, \u0111\u1ebfn kh\u00f4ng gian \u0111ang di chuy\u1ec3n. \u0110i\u1ec1u \u0111\u00f3 c\u00f3 v\u1ebb t\u1ea7m th\u01b0\u1eddng, nh\u01b0ng c\u00f3 m\u1ed9t th\u1ef1c t\u1ebf kh\u00f3 ch\u1ecbu l\u00e0 ch\u00fang ta th\u01b0\u1eddng xuy\u00ean l\u1ea3ng tr\u00e1nh v\u1ea5n \u0111\u1ec1 hi\u1ec7n t\u1ea1i. T\u00e2m tr\u00ed ch\u00fang ta bay b\u1ed5ng, ch\u00fang ta m\u1ea5t li\u00ean l\u1ea1c v\u1edbi c\u01a1 th\u1ec3 v\u00e0 nhanh ch\u00f3ng ch\u00ecm \u0111\u1eafm trong nh\u1eefng suy ngh\u0129 \u00e1m \u1ea3nh v\u1ec1 \u0111i\u1ec1u g\u00ec \u0111\u00f3 v\u1eeba x\u1ea3y ra ho\u1eb7c b\u0103n kho\u0103n v\u1ec1 t\u01b0\u01a1ng lai. V\u00e0 \u0111i\u1ec1u \u0111\u00f3 khi\u1ebfn ch\u00fang ta lo l\u1eafng.<\/p>\n

Mindfulness l\u00e0 g\u00ec?<\/span><\/strong><\/h2>\n
    \n
  • Mindfulness (T\u1ec9nh th\u1ee9c) trong t\u00e2m l\u00fd h\u1ecdc hi\u1ec7n \u0111\u1ea1i;<\/li>\n
  • Ch\u00e1nh ni\u1ec7m trong ph\u1eadt h\u1ecdc;<\/li>\n
  • \u201cT\u1ed3n-t\u1ea1i-\u1edf-\u0111\u00f3\u201d (dasein, being-in-the-world) trong ch\u1ee7 ngh\u0129a hi\u1ec7n sinh \u2013 tri\u1ebft h\u1ecdc th\u1ebf k\u1ef7 20 c\u1ee7a tri\u1ebft gia Martin Heidegger;<\/li>\n<\/ul>\n

    Th\u1ef1c ch\u1ea5t c\u1ea3 ba kh\u00e1i ni\u1ec7m n\u00e0y c\u00f3 chung \u00fd ngh\u0129a: \u201c\u0110\u1eb7t s\u1ef1 quan t\u00e2m ch\u00ednh l\u00e0 b\u1ea3n th\u00e2n m\u00ecnh trong s\u1ef1 t\u1ed3n t\u1ea1i c\u1ee7a m\u00ecnh. V\u00ed d\u1ee5 khi ch\u00fang ta th\u1edf, ch\u00fang ta \u00fd th\u1ee9c, quan t\u00e2m \u0111\u01b0\u1ee3c vi\u1ec7c th\u1edf t\u1ea1i gi\u00e2y ph\u00fat n\u00e0y khi t\u1ed3n t\u1ea1i trong cu\u1ed9c s\u1ed1ng n\u00e0y\u201d. \u2013 MINDFUL LEADERSHIP VIETNAM (Masterskills-MLV)<\/p>\n

    Mindfulness l\u00e0 m\u1ed9t tr\u1ea1ng th\u00e1i t\u1ec9nh th\u1ee9c, ch\u00fa \u00fd m\u1ed9t c\u00e1ch c\u00f3 ch\u1ee7 \u0111\u00edch, kh\u00f4ng ph\u00e1n x\u00e9t v\u00e0o nh\u1eefng g\u00ec \u0111ang x\u1ea3y ra trong hi\u1ec7n t\u1ea1i, \u0111\u1ed3ng th\u1eddi nh\u1eadn th\u1ee9c \u0111\u01b0\u1ee3c nh\u1eefng suy ngh\u0129 v\u00e0 c\u1ea3m x\u00fac c\u1ee7a m\u00ecnh m\u00e0 kh\u00f4ng b\u1ecb cu\u1ed1n v\u00e0o ch\u00fang. Mindfulness c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c th\u1ef1c h\u00e0nh th\u00f4ng qua c\u00e1c h\u00ecnh th\u1ee9c thi\u1ec1n, yoga, ho\u1eb7c c\u00e1c ho\u1ea1t \u0111\u1ed9ng h\u00e0ng ng\u00e0y nh\u01b0 \u0111i b\u1ed9, \u0103n u\u1ed1ng, ho\u1eb7c l\u00e0m vi\u1ec7c. Khi d\u1ea1y t\u00e2m tr\u00ed hi\u1ec7n di\u1ec7n, ch\u00fang ta \u0111ang d\u1ea1y b\u1ea3n th\u00e2n s\u1ed1ng ch\u00e1nh ni\u1ec7m h\u01a1n – trong hi\u1ec7n t\u1ea1i, h\u00edt m\u1ed9t h\u01a1i, kh\u00f4ng ch\u00fa \u00fd \u0111\u1ebfn nh\u1eefng suy ngh\u0129 v\u00e0 c\u1ea3m x\u00fac ph\u1ea3n \u1ee9ng – \u0111i\u1ec1u n\u00e0y \u0111\u1eb7c bi\u1ec7t h\u1eefu \u00edch khi \u0111\u1ed1i m\u1eb7t v\u1edbi nh\u1eefng ho\u00e0n c\u1ea3nh th\u1eed th\u00e1ch ho\u1eb7c t\u00ecnh hu\u1ed1ng kh\u00f3 kh\u0103n.<\/p>\n

    \"Mindfulness<\/p>\n

    4 \u0111\u1eb7c t\u00ednh c\u1ee7a Mindfulness<\/span><\/strong><\/h2>\n

    T\u1ea5t c\u1ea3 c\u00e1c h\u00ecnh th\u1ee9c Mindfulness \u0111\u1ec1u c\u00f3 chung b\u1ed1n \u0111\u1eb7c \u0111i\u1ec3m thi\u1ebft y\u1ebfu:<\/p>\n

      \n
    • \u00dd \u0111\u1ecbnh: M\u1ed7i c\u00e1 nh\u00e2n ph\u1ea3i t\u00edch c\u1ef1c mong mu\u1ed1n trau d\u1ed3i nh\u1eadn th\u1ee9c; n\u00f3 kh\u00f4ng th\u1ec3 x\u1ea3y ra m\u1ed9t c\u00e1ch th\u1ee5 \u0111\u1ed9ng.<\/li>\n
    • Duy tr\u00ec: Mindfulness l\u00e0 m\u1ed9t s\u1ef1 th\u1ef1c h\u00e0nh l\u1eb7p \u0111i l\u1eb7p l\u1ea1i, \u0111\u01b0\u1ee3c \u0111\u01b0a v\u00e0o cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y.<\/li>\n
    • Ch\u00fa \u00fd: Hi\u1ec7n di\u1ec7n trong th\u1eddi \u0111i\u1ec3m hi\u1ec7n t\u1ea1i \u0111\u00f2i h\u1ecfi nh\u1eadn th\u1ee9c t\u1eadp trung.<\/li>\n
    • Th\u00e1i \u0111\u1ed9: Ti\u1ebfp c\u1eadn Mindfulness v\u1edbi s\u1ef1 t\u00f2 m\u00f2, kh\u00f4ng ph\u00e1n x\u00e9t v\u00e0 t\u1eed t\u1ebf \u0111\u1ed1i v\u1edbi b\u1ea3n th\u00e2n v\u00e0 nh\u1eefng ng\u01b0\u1eddi kh\u00e1c.<\/li>\n<\/ul>\n

      L\u1ee3i \u00edch c\u1ee7a Mindfulness<\/span><\/strong><\/h2>\n

      Theo Mindful, khi ch\u00e1nh ni\u1ec7m, ch\u00fang ta gi\u1ea3m c\u0103ng th\u1eb3ng, n\u00e2ng cao hi\u1ec7u su\u1ea5t, \u0111\u1ea1t \u0111\u01b0\u1ee3c c\u00e1i nh\u00ecn s\u00e2u s\u1eafc v\u00e0 nh\u1eadn th\u1ee9c th\u00f4ng qua vi\u1ec7c quan s\u00e1t t\u00e2m tr\u00ed c\u1ee7a ch\u00ednh m\u00ecnh v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ef1 ch\u00fa \u00fd \u0111\u1ebfn h\u1ea1nh ph\u00fac c\u1ee7a ng\u01b0\u1eddi kh\u00e1c. 6 l\u1ee3i \u00edch c\u1ed1t l\u00f5i c\u1ee7a Mindfulness ph\u1ea3i k\u1ec3 \u0111\u1ebfn bao g\u1ed3m:<\/p>\n

        \n
      1. Gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 nguy c\u01a1 ki\u1ec7t s\u1ee9c<\/li>\n
      2. C\u1ea3i thi\u1ec7n tinh th\u1ea7n v\u00e0 s\u1ef1 h\u00e0i l\u00f2ng<\/li>\n
      3. T\u0103ng kh\u1ea3 n\u0103ng qu\u1ea3n l\u00fd stress v\u00e0 \u0111\u1ed1i ph\u00f3 v\u1edbi \u00e1p l\u1ef1c<\/li>\n
      4. T\u0103ng kh\u1ea3 n\u0103ng l\u00e3nh \u0111\u1ea1o v\u00e0 giao ti\u1ebfp<\/li>\n
      5. T\u0103ng c\u01b0\u1eddng s\u1ef1 g\u1eafn k\u1ebft<\/li>\n
      6. Khuy\u1ebfn kh\u00edch s\u00e1ng t\u1ea1o v\u00e0 \u0111\u1ed5i m\u1edbi<\/li>\n<\/ol>\n

        Gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 nguy c\u01a1 ki\u1ec7t s\u1ee9c<\/span><\/strong><\/h3>\n

        C\u0103ng th\u1eb3ng l\u00e0 m\u1ed9t ph\u1ea3n \u1ee9ng t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3 \u0111\u1ed1i v\u1edbi nh\u1eefng th\u00e1ch th\u1ee9c ho\u1eb7c m\u1ed1i \u0111e d\u1ecda. Tuy nhi\u00ean, n\u1ebfu c\u0103ng th\u1eb3ng k\u00e9o d\u00e0i, n\u00f3 c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn c\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n, bao g\u1ed3m ki\u1ec7t s\u1ee9c.<\/p>\n

        Nhi\u1ec1u nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng th\u1ef1c h\u00e0nh mindfulness c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng, lo l\u1eafng v\u00e0 m\u1ec7t m\u1ecfi. N\u00f3 c\u0169ng c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 t\u0103ng c\u01b0\u1eddng tr\u1ea1ng th\u00e1i t\u00e2m l\u00fd t\u00edch c\u1ef1c. Th\u00f4ng qua vi\u1ec7c t\u1eadp trung v\u00e0o hi\u1ec7n t\u1ea1i, kh\u00f4ng \u0111\u1ec3 cho suy ngh\u0129 v\u00e0 c\u1ea3m x\u00fac chi ph\u1ed1i, mindfulness gi\u00fap t\u1ea1o ra s\u1ef1 c\u00e2n b\u1eb1ng v\u00e0 kh\u1ea3 n\u0103ng th\u00edch \u1ee9ng t\u1ed1t h\u01a1n v\u1edbi c\u0103ng th\u1eb3ng, \u00e1p l\u1ef1c trong cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y.<\/p>\n

        C\u1ea3i thi\u1ec7n tinh th\u1ea7n v\u00e0 s\u1ef1 h\u00e0i l\u00f2ng<\/span><\/strong><\/h3>\n

        Mindfulness gi\u00fap m\u1ed7i c\u00e1 nh\u00e2n ph\u00e1t tri\u1ec3n kh\u1ea3 n\u0103ng t\u1ef1 nh\u1eadn th\u1ee9c v\u00e0 t\u1ed3n t\u1ea1i trong hi\u1ec7n t\u1ea1i. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn c\u1ea3i thi\u1ec7n tinh th\u1ea7n l\u00e0m vi\u1ec7c, t\u0103ng s\u1ef1 h\u00e0i l\u00f2ng v\u00e0 s\u1ef1 g\u1eafn b\u00f3 v\u1edbi c\u00f4ng vi\u1ec7c hi\u1ec7n t\u1ea1i. B\u1eb1ng c\u00e1ch t\u1eadp trung v\u00e0o hi\u1ec7n t\u1ea1i m\u1ed9t c\u00e1ch ch\u00e2n th\u1ef1c v\u00e0 kh\u00f4ng \u0111\u00e1nh gi\u00e1, mindfulness c\u00f3 th\u1ec3 gi\u00fap ch\u00fang ta nh\u1eadn ra v\u00e0 l\u00e0m ch\u1ee7 c\u00e1c suy ngh\u0129, c\u1ea3m x\u00fac ti\u00eau c\u1ef1c, thay th\u1ebf ch\u00fang b\u1eb1ng nh\u1eefng tr\u1ea1ng th\u00e1i t\u00e2m tr\u00ed t\u00edch c\u1ef1c h\u01a1n.<\/p>\n

        T\u0103ng kh\u1ea3 n\u0103ng qu\u1ea3n l\u00fd stress v\u00e0 \u0111\u1ed1i ph\u00f3 v\u1edbi \u00e1p l\u1ef1c<\/span><\/strong><\/h3>\n

        Khi th\u1ef1c h\u00e0nh mindfulness, ch\u00fang ta t\u1eadp trung v\u00e0o nh\u1eefng g\u00ec \u0111ang di\u1ec5n ra \u1edf \u0111\u00e2y v\u00e0 b\u00e2y gi\u1edd, thay v\u00ec b\u1ecb cu\u1ed1n v\u00e0o nh\u1eefng suy ngh\u0129 v\u1ec1 qu\u00e1 kh\u1ee9 ho\u1eb7c t\u01b0\u01a1ng lai. Nhi\u1ec1u nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ee9ng minh r\u1eb1ng th\u1ef1c h\u00e0nh mindfulness c\u00f3 th\u1ec3 gi\u1ea3m m\u1ee9c \u0111\u1ed9 c\u0103ng th\u1eb3ng, gi\u1ea3m tri\u1ec7u ch\u1ee9ng c\u1ee7a tr\u1ea7m c\u1ea3m v\u00e0 lo \u00e2u, c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, t\u0103ng c\u01b0\u1eddng s\u1ef1 t\u1eadp trung v\u00e0 tinh th\u1ea7n t\u1ec9nh t\u00e1o. N\u00f3 c\u0169ng c\u00f3 th\u1ec3 gi\u00fap ch\u00fang ta nh\u1eadn ra v\u00e0 \u0111\u1ed1i m\u1eb7t v\u1edbi c\u00e1c suy ngh\u0129, c\u1ea3m x\u00fac ti\u00eau c\u1ef1c m\u1ed9t c\u00e1ch kh\u00e1ch quan v\u00e0 nh\u1eb9 nh\u00e0ng h\u01a1n, t\u1ea1o ra ph\u1ea3n \u1ee9ng t\u1ed1t h\u01a1n trong t\u00ecnh hu\u1ed1ng c\u0103ng th\u1eb3ng.<\/p>\n

        T\u0103ng kh\u1ea3 n\u0103ng l\u00e3nh \u0111\u1ea1o v\u00e0 giao ti\u1ebfp<\/span><\/strong><\/h3>\n

        Th\u1ef1c h\u00e0nh mindfulness gi\u00fap r\u00e8n luy\u1ec7n kh\u1ea3 n\u0103ng t\u1eadp trung v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ef1 ch\u00fa \u00fd \u0111\u1ebfn chi ti\u1ebft. Mindfulness c\u0169ng khuy\u1ebfn kh\u00edch vi\u1ec7c l\u1eafng nghe m\u1ed9t c\u00e1ch ch\u00e2n th\u00e0nh, kh\u00f4ng \u0111\u00e1nh gi\u00e1 hay ph\u00ea ph\u00e1n. K\u1ef9 n\u0103ng n\u00e0y r\u1ea5t quan tr\u1ecdng trong giao ti\u1ebfp hi\u1ec7u qu\u1ea3 v\u00e0 l\u00e3nh \u0111\u1ea1o t\u1ed1t. Khi ng\u01b0\u1eddi l\u00e3nh \u0111\u1ea1o ho\u1eb7c giao ti\u1ebfp v\u1edbi ng\u01b0\u1eddi kh\u00e1c, kh\u1ea3 n\u0103ng l\u1eafng nghe v\u00e0 \u0111\u1ed3ng c\u1ea3m gi\u00fap t\u1ea1o ra m\u00f4i tr\u01b0\u1eddng t\u01b0\u01a1ng t\u00e1c t\u00edch c\u1ef1c, x\u00e2y d\u1ef1ng m\u1ed1i quan h\u1ec7 \u0111\u00e1ng tin c\u1eady.<\/p>\n

        \u0110\u1ed3ng th\u1eddi, Mindfulness c\u0169ng gi\u00fap ng\u01b0\u1eddi ta nh\u00ecn nh\u1eadn r\u00f5 r\u00e0ng v\u1ec1 b\u1ea3n th\u00e2n, nh\u1eadn bi\u1ebft \u0111\u01b0\u1ee3c c\u00e1c gi\u00e1 tr\u1ecb, m\u1ee5c ti\u00eau v\u00e0 \u0111\u1ed9ng l\u1ef1c c\u00e1 nh\u00e2n. \u0110\u1ed3ng th\u1eddi, n\u00f3 c\u0169ng gi\u00fap nh\u1eadn th\u1ee9c s\u00e2u s\u1eafc h\u01a1n v\u1ec1 ng\u01b0\u1eddi kh\u00e1c, hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 nh\u1eefng g\u00ec h\u1ecd \u0111ang tr\u1ea3i qua v\u00e0 c\u00e1ch t\u01b0\u01a1ng t\u00e1c hi\u1ec7u qu\u1ea3 v\u1edbi h\u1ecd, \u0111i\u1ec1u n\u00e0y gi\u00fap n\u00e2ng cao k\u1ef9 n\u0103ng giao ti\u1ebfp hi\u1ec7u qu\u1ea3.<\/p>\n

        T\u0103ng c\u01b0\u1eddng s\u1ef1 g\u1eafn k\u1ebft<\/span><\/strong><\/h3>\n

        Th\u00f4ng qua vi\u1ec7c t\u0103ng c\u01b0\u1eddng \u00fd th\u1ee9c, Mindfulness c\u00f3 th\u1ec3 gi\u00fap ch\u00fang ta hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 ch\u00ednh m\u00ecnh v\u00e0 c\u1ea3m nh\u1eadn s\u00e2u s\u1eafc h\u01a1n v\u1ec1 ng\u01b0\u1eddi kh\u00e1c. T\u1eeb \u0111\u00f3 t\u1ea1o ra m\u1ed9t c\u1ea3m gi\u00e1c s\u00e2u s\u1eafc h\u01a1n v\u1ec1 s\u1ef1 k\u1ebft n\u1ed1i v\u00e0 g\u1eafn k\u1ebft v\u1edbi m\u1ecdi ng\u01b0\u1eddi xung quanh. Th\u1ef1c h\u00e0nh Mindfulness c\u0169ng gi\u00fap ch\u00fang ta quan t\u00e2m, bi\u1ebft l\u1eafng nghe ng\u01b0\u1eddi kh\u00e1c m\u1ed9t c\u00e1ch ch\u00e2n th\u00e0nh h\u01a1n. \u0110i\u1ec1u n\u00e0y t\u1ea1o c\u01a1 s\u1edf cho m\u1ed9t m\u00f4i tr\u01b0\u1eddng t\u01b0\u01a1ng t\u00e1c t\u00edch c\u1ef1c v\u00e0 t\u1ea1o ra s\u1ef1 g\u1eafn k\u1ebft m\u1ea1nh m\u1ebd h\u01a1n gi\u1eefa c\u00e1c th\u00e0nh vi\u00ean trong m\u1ed9t nh\u00f3m ho\u1eb7c c\u1ed9ng \u0111\u1ed3ng.<\/p>\n

        Khuy\u1ebfn kh\u00edch s\u00e1ng t\u1ea1o v\u00e0 \u0111\u1ed5i m\u1edbi<\/span><\/strong><\/h3>\n

        Khi t\u1eadp trung v\u00e0o hi\u1ec7n t\u1ea1i m\u1ed9t c\u00e1ch ch\u1ea5p nh\u1eadn v\u00e0 kh\u00f4ng \u0111\u00e1nh gi\u00e1, ta c\u00f3 th\u1ec3 nh\u00ecn th\u1ea5y v\u00e0 tr\u1ea3i nghi\u1ec7m m\u1ed9t c\u00e1ch s\u00e2u s\u1eafc h\u01a1n v\u1ec1 th\u1ebf gi\u1edbi xung quanh. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 gi\u00fap ch\u00fang ta nh\u1eadn ra nh\u1eefng \u00fd t\u01b0\u1edfng m\u1edbi, m\u1edf r\u1ed9ng t\u1ea7m nh\u00ecn v\u00e0 t\u00ecm ra c\u00e1c gi\u1ea3i ph\u00e1p s\u00e1ng t\u1ea1o cho c\u00e1c v\u1ea5n \u0111\u1ec1.<\/p>\n

        B\u00ean c\u1ea1nh \u0111\u00f3, Mindfulness c\u0169ng gi\u00fap t\u0103ng kh\u1ea3 n\u0103ng quan s\u00e1t v\u00e0 ch\u1ea5p nh\u1eadn c\u00e1c suy ngh\u0129, c\u1ea3m x\u00fac v\u00e0 tr\u1ea1ng th\u00e1i t\u00e2m tr\u00ed m\u1ed9t c\u00e1ch kh\u00f4ng \u0111\u00e1nh gi\u00e1, ph\u00e1n x\u00e9t. T\u1eeb \u0111\u00f3 gi\u00fap gi\u1ea3i ph\u00f3ng kh\u1ecfi c\u00e1c r\u00e0ng bu\u1ed9c t\u01b0 duy v\u00e0 quan \u0111i\u1ec3m c\u0169, m\u1edf ra c\u01a1 h\u1ed9i cho s\u1ef1 s\u00e1ng t\u1ea1o v\u00e0 \u0111\u1ed5i m\u1edbi.<\/p>\n

        \"L\u1ee3i<\/p>\n

        C\u00e1ch th\u1ef1c h\u00e0nh Mindfulness \u0111\u00fang c\u00e1ch<\/span><\/strong><\/h2>\n

        \u0110\u00e2y l\u00e0 m\u1ed9t b\u00e0i th\u1ef1c h\u00e0nh t\u01b0 th\u1ebf c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng nh\u01b0 giai \u0111o\u1ea1n b\u1eaft \u0111\u1ea7u c\u1ee7a m\u1ed9t giai \u0111o\u1ea1n th\u1ef1c h\u00e0nh thi\u1ec1n \u0111\u1ecbnh ho\u1eb7c \u0111\u01a1n gi\u1ea3n l\u00e0 m\u1ed9t vi\u1ec7c g\u00ec \u0111\u00f3 \u0111\u1ec3 l\u00e0m trong m\u1ed9t ph\u00fat, c\u00f3 th\u1ec3 \u0111\u1ec3 \u1ed5n \u0111\u1ecbnh b\u1ea3n th\u00e2n v\u00e0 t\u00ecm m\u1ed9t gi\u00e2y ph\u00fat th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi quay tr\u1edf l\u1ea1i c\u00f4ng vi\u1ec7c. N\u1ebfu b\u1ecb th\u01b0\u01a1ng ho\u1eb7c g\u1eb7p kh\u00f3 kh\u0103n v\u1ec1 th\u1ec3 ch\u1ea5t kh\u00e1c, m\u1ed7i c\u00e1 nh\u00e2n c\u00f3 th\u1ec3 s\u1eeda \u0111\u1ed5i \u0111i\u1ec1u n\u00e0y cho ph\u00f9 h\u1ee3p v\u1edbi t\u00ecnh hu\u1ed1ng c\u1ee7a m\u00ecnh.<\/p>\n

          \n
        • \n

          Ng\u1ed3i xu\u1ed1ng: Ng\u1ed3i xu\u1ed1ng \u1edf b\u1ea5t c\u1ee9 \u0111\u00e2u, mi\u1ec5n l\u00e0 n\u00f3 \u1ed5n \u0111\u1ecbnh v\u00e0 v\u1eefng ch\u1eafc, \u0111\u1ea3m b\u1ea3o kh\u00f4ng b\u1ecb ch\u1ed3m ng\u01b0\u1eddi hay ng\u1ea3 l\u01b0ng ra sau.<\/p>\n<\/li>\n

        • \n

          Ch\u00fa \u00fd \u0111\u00f4i ch\u00e2n: N\u1ebfu ng\u1ed3i tr\u00ean \u0111\u1ec7m, tr\u00ean s\u00e0n, h\u00e3y b\u1eaft ch\u00e9o ch\u00e2n m\u1ed9t c\u00e1ch tho\u1ea3i m\u00e1i tr\u01b0\u1edbc m\u1eb7t (N\u1ebfu \u0111\u00e3 th\u1ef1c hi\u1ec7n m\u1ed9t s\u1ed1 t\u01b0 th\u1ebf yoga ng\u1ed3i, h\u00e3y ti\u1ebfp t\u1ee5c). N\u1ebfu tr\u00ean gh\u1ebf, s\u1ebd r\u1ea5t t\u1ed1t n\u1ebfu l\u00f2ng b\u00e0n ch\u00e2n ch\u1ea1m s\u00e0n.<\/p>\n<\/li>\n

        • \n

          Du\u1ed7i th\u1eb3ng nh\u01b0ng \u0111\u1eebng c\u1ee9ng ph\u1ea7n l\u01b0ng. C\u1ed9t s\u1ed1ng c\u00f3 \u0111\u1ed9 cong t\u1ef1 nhi\u00ean, h\u00e3y \u0111\u1ec3 n\u00f3 \u1edf \u0111\u00f3. \u0110\u1ea7u v\u00e0 vai c\u00f3 th\u1ec3 tho\u1ea3i m\u00e1i t\u1ef1a tr\u00ean \u0111\u1ed1t s\u1ed1ng.<\/p>\n<\/li>\n

        • \n

          \u0110\u1eb7t c\u00e1nh tay tr\u00ean song song v\u1edbi ph\u1ea7n th\u00e2n tr\u00ean: Sau \u0111\u00f3 th\u1ea3 tay xu\u1ed1ng ph\u00eda tr\u00ean ch\u00e2n. V\u1edbi c\u00e1nh tay tr\u00ean \u1edf hai b\u00ean, b\u00e0n tay s\u1ebd h\u1ea1 c\u00e1nh \u0111\u00fang ch\u1ed7, \u0111i\u1ec1u ch\u1ec9nh c\u00e1c d\u00e2y tr\u00ean c\u01a1 th\u1ec3 \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o ch\u00fang kh\u00f4ng qu\u00e1 ch\u1eb7t c\u0169ng kh\u00f4ng qu\u00e1 l\u1ecfng.<\/p>\n<\/li>\n

        • \n

          H\u1ea1 c\u1eb1m xu\u1ed1ng m\u1ed9t ch\u00fat v\u00e0 \u0111\u1ec3 \u00e1nh m\u1eaft nh\u1eb9 nh\u00e0ng h\u01b0\u1edbng xu\u1ed1ng d\u01b0\u1edbi: C\u00f3 th\u1ec3 h\u1ea1 th\u1ea5p ch\u00fang xu\u1ed1ng ho\u00e0n to\u00e0n nh\u01b0ng kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i nh\u1eafm m\u1eaft khi thi\u1ec1n. \u0110\u1ec3 nh\u1eefng g\u00ec xu\u1ea5t hi\u1ec7n tr\u01b0\u1edbc m\u1eaft \u1edf \u0111\u00f3 m\u00e0 kh\u00f4ng c\u1ea7n t\u1eadp trung v\u00e0o n\u00f3.<\/p>\n<\/li>\n

        • \n

          Gi\u1eef y\u00ean t\u01b0 th\u1ebf trong v\u00e0i ph\u00fat: H\u00e3y th\u01b0 gi\u00e3n, t\u1eadp trung ho\u00e0n to\u00e0n v\u00e0o h\u01a1i th\u1edf v\u00e0 nh\u1eefng c\u1ea3m gi\u00e1c c\u01a1 th\u1ec3 c\u1ee7a m\u00ecnh.<\/p>\n<\/li>\n

        • \n

          C\u1ea3m nh\u1eadn h\u01a1i th\u1edf, h\u00edt v\u00e0o b\u1ee5ng ph\u00ecnh ra, th\u1edf ra b\u1ee5ng x\u1eb9p xu\u1ed1ng.<\/p>\n<\/li>\n<\/ul>\n

          Trong nh\u1eefng l\u1ea7n \u0111\u1ea7u, ch\u00fang ta kh\u00f3 tr\u00e1nh kh\u1ecfi nh\u1eefng suy ngh\u0129 trong \u0111\u1ea7u chen ngang. Khi nh\u1eadn th\u1ea5y t\u00e2m tr\u00ed m\u00ecnh \u0111ang kh\u00f4ng \u1ed5n \u0111\u1ecbnh, h\u00e3y nh\u1eb9 nh\u00e0ng \u0111em t\u00e2m tr\u00ed ch\u00fa \u00fd v\u00e0o h\u01a1i th\u1edf. Khi n\u00e0o s\u1eb5n s\u00e0ng, h\u00e3y nh\u1eb9 nh\u00e0ng m\u1edf m\u1eaft l\u00ean.<\/p>\n

          \n

          10 l\u1eddi khuy\u00ean \u0111\u1ec3 n\u00e2ng cao Mindfulness<\/span><\/strong><\/h2>\n
            \n
          1. Thi\u1ebft l\u1eadp m\u1ed9t th\u00f3i quen<\/li>\n
          2. Th\u1eed \u0103n u\u1ed1ng ch\u00e1nh ni\u1ec7m<\/li>\n
          3. Mang ch\u00e1nh ni\u1ec7m v\u00e0o c\u00e1c m\u1ed1i quan h\u1ec7<\/li>\n
          4. Vi\u1ebft nh\u1eadt k\u00fd bi\u1ebft \u01a1n<\/li>\n
          5. C\u00f3 \u00fd th\u1ee9c s\u1eed d\u1ee5ng c\u00f4ng ngh\u1ec7<\/li>\n
          6. S\u1eed d\u1ee5ng c\u00e1c \u1ee9ng d\u1ee5ng Mindfulness<\/li>\n
          7. L\u00f2ng t\u1eeb bi l\u00e0 \u0111i\u1ec1u c\u1ea7n thi\u1ebft cho Mindfulness<\/li>\n
          8. Kh\u00e1m ph\u00e1 c\u00e1c kh\u00f3a tu Mindfulness<\/li>\n
          9. Ghi nh\u1edb c\u00e1c c\u00f4ng c\u1ee5 ch\u00e1nh ni\u1ec7m trong th\u1eddi \u0111i\u1ec3m kh\u00f3 kh\u0103n<\/li>\n
          10. T\u1eadn h\u01b0\u1edfng hi\u1ec7u \u1ee9ng g\u1ee3n s\u00f3ng c\u1ee7a Mindfulness<\/li>\n<\/ol>\n

            Thi\u1ebft l\u1eadp m\u1ed9t th\u00f3i quen<\/span><\/strong><\/h3>\n

            T\u1ea1o m\u1ed9t th\u00f3i quen c\u00f3 c\u1ea5u tr\u00fac cho vi\u1ec7c th\u1ef1c h\u00e0nh Mindfulness c\u00f3 th\u1ec3 gi\u00fap ta k\u1ebft h\u1ee3p n\u00f3 v\u00e0o cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y. D\u00e0nh nh\u1eefng th\u1eddi \u0111i\u1ec3m c\u1ee5 th\u1ec3 trong ng\u00e0y \u0111\u1ec3 ch\u00e1nh ni\u1ec7m, ch\u1eb3ng h\u1ea1n nh\u01b0 v\u00e0o bu\u1ed5i s\u00e1ng sau khi th\u1ee9c d\u1eady ho\u1eb7c bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/p>\n

            Th\u1eed \u0103n u\u1ed1ng ch\u00e1nh ni\u1ec7m<\/span><\/strong><\/h3>\n

            M\u1ed9t kh\u00eda c\u1ea1nh th\u01b0\u1eddng b\u1ecb b\u1ecf qua c\u1ee7a ch\u00e1nh ni\u1ec7m l\u00e0 \u0103n u\u1ed1ng trong ch\u00e1nh ni\u1ec7m. Nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng \u0103n v\u1ed9i v\u00e3 m\u00e0 h\u1ea7u nh\u01b0 kh\u00f4ng ch\u00fa \u00fd \u0111\u1ebfn h\u01b0\u01a1ng v\u1ecb, k\u1ebft c\u1ea5u v\u00e0 m\u00f9i v\u1ecb. \u0102n u\u1ed1ng ch\u00e1nh ni\u1ec7m khuy\u1ebfn kh\u00edch ch\u00fang ta th\u01b0\u1edfng th\u1ee9c t\u1eebng mi\u1ebfng \u0103n, \u0103n ch\u1eadm v\u00e0 th\u1ef1c s\u1ef1 \u0111\u00e1nh gi\u00e1 cao m\u00f3n \u0103n c\u1ee7a m\u00ecnh. Th\u1ef1c h\u00e0nh n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap ti\u00eau h\u00f3a t\u1ed1t h\u01a1n m\u00e0 c\u00f2n c\u00f3 m\u1ed1i li\u00ean h\u1ec7 s\u00e2u s\u1eafc h\u01a1n v\u1edbi nhu c\u1ea7u c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n

            Mang ch\u00e1nh ni\u1ec7m v\u00e0o c\u00e1c m\u1ed1i quan h\u1ec7<\/span><\/strong><\/h3>\n

            Ch\u00e1nh ni\u1ec7m v\u01b0\u1ee3t ra ngo\u00e0i s\u1ef1 th\u1ef1c h\u00e0nh c\u00e1 nh\u00e2n, n\u00f3 c\u00f3 th\u1ec3 t\u00e1c \u0111\u1ed9ng s\u00e2u s\u1eafc \u0111\u1ebfn c\u00e1c m\u1ed1i quan h\u1ec7. Khi ch\u00fang ta th\u1ef1c h\u00e0nh hi\u1ec7n di\u1ec7n v\u00e0 kh\u00f4ng ph\u00e1n x\u00e9t trong khi t\u01b0\u01a1ng t\u00e1c v\u1edbi ng\u01b0\u1eddi kh\u00e1c, \u0111i\u1ec1u \u0111\u00f3 s\u1ebd th\u00fac \u0111\u1ea9y kh\u1ea3 n\u0103ng giao ti\u1ebfp, s\u1ef1 \u0111\u1ed3ng c\u1ea3m v\u00e0 hi\u1ec3u bi\u1ebft t\u1ed1t h\u01a1n. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn c\u00e1c m\u1ed1i quan h\u1ec7 h\u00e0i h\u00f2a v\u00e0 tr\u1ecdn v\u1eb9n h\u01a1n.<\/p>\n

            Vi\u1ebft nh\u1eadt k\u00fd bi\u1ebft \u01a1n<\/span><\/strong><\/h3>\n

            Th\u01b0\u1eddng xuy\u00ean vi\u1ebft nh\u1eadt k\u00fd v\u1ec1 l\u00f2ng bi\u1ebft \u01a1n c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p th\u1ef1c h\u00e0nh ch\u00e1nh ni\u1ec7m hi\u1ec7u qu\u1ea3. N\u00f3 khuy\u1ebfn kh\u00edch ch\u00fang ta suy ng\u1eabm v\u1ec1 nh\u1eefng kh\u00eda c\u1ea1nh t\u00edch c\u1ef1c trong cu\u1ed9c s\u1ed1ng v\u00e0 nh\u1eefng \u0111i\u1ec1u m\u00e0 b\u1ea3n th\u00e2n bi\u1ebft \u01a1n. B\u1eb1ng c\u00e1ch th\u1eeba nh\u1eadn v\u00e0 \u0111\u00e1nh gi\u00e1 cao nh\u1eefng ph\u01b0\u1edbc l\u00e0nh n\u00e0y, ch\u00fang ta nu\u00f4i d\u01b0\u1ee1ng c\u1ea3m gi\u00e1c h\u00e0i l\u00f2ng v\u00e0 ch\u00e1nh ni\u1ec7m s\u00e2u s\u1eafc h\u01a1n.<\/p>\n

            C\u00f3 \u00fd th\u1ee9c s\u1eed d\u1ee5ng c\u00f4ng ngh\u1ec7<\/span><\/strong><\/h3>\n

            Trong th\u1ebf gi\u1edbi si\u00eau k\u1ebft n\u1ed1i n\u00e0y, ch\u00fang ta th\u01b0\u1eddng th\u1ea5y m\u00ecnh d\u00e1n m\u1eaft v\u00e0o m\u00e0n h\u00ecnh, l\u01b0\u1edbt qua nh\u1eefng d\u00f2ng th\u00f4ng tin v\u00f4 t\u1eadn. Th\u1ef1c h\u00e0nh ch\u00e1nh ni\u1ec7m b\u1eb1ng c\u00f4ng ngh\u1ec7 c\u00f3 ngh\u0129a l\u00e0 s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb c\u00f4ng ngh\u1ec7 m\u1ed9t c\u00e1ch c\u00f3 ch\u1ee7 \u0111\u00edch. D\u00e0nh th\u1eddi gian cho nh\u1eefng kho\u1ea3nh kh\u1eafc kh\u00f4ng s\u1eed d\u1ee5ng m\u00e0n h\u00ecnh m\u1ed7i ng\u00e0y \u0111\u1ec3 b\u1ea3n th\u00e2n c\u00f3 th\u1ec3 hi\u1ec7n di\u1ec7n tr\u1ecdn v\u1eb9n h\u01a1n v\u00e0 v\u1edbi nh\u1eefng ng\u01b0\u1eddi xung quanh.<\/p>\n

            S\u1eed d\u1ee5ng c\u00e1c \u1ee9ng d\u1ee5ng Mindfulness<\/span><\/strong><\/h3>\n

            N\u1ebfu l\u00e0 ng\u01b0\u1eddi m\u1edbi l\u00e0m quen v\u1edbi ch\u00e1nh ni\u1ec7m ho\u1eb7c c\u1ea7n h\u01b0\u1edbng d\u1eabn, c\u00f3 nhi\u1ec1u \u1ee9ng d\u1ee5ng kh\u00e1c nhau cung c\u1ea5p c\u00e1c bu\u1ed5i thi\u1ec1n c\u00f3 h\u01b0\u1edbng d\u1eabn, c\u00e1c b\u00e0i t\u1eadp ch\u00e1nh ni\u1ec7m v\u00e0 c\u00e1c c\u00f4ng c\u1ee5 \u0111\u1ec3 theo d\u00f5i s\u1ef1 ti\u1ebfn b\u1ed9. Nh\u1eefng \u1ee9ng d\u1ee5ng n\u00e0y c\u00f3 th\u1ec3 cung c\u1ea5p c\u1ea5u tr\u00fac v\u00e0 h\u1ed7 tr\u1ee3 cho h\u00e0nh tr\u00ecnh ch\u00e1nh ni\u1ec7m c\u1ee7a m\u1ed7i ng\u01b0\u1eddi.<\/p>\n

            L\u00f2ng t\u1eeb bi l\u00e0 \u0111i\u1ec1u c\u1ea7n thi\u1ebft cho Mindfulness<\/span><\/strong><\/h3>\n

            \u0110i\u1ec1u c\u1ea7n thi\u1ebft l\u00e0 ti\u1ebfp c\u1eadn vi\u1ec7c th\u1ef1c h\u00e0nh Mindfulness v\u1edbi l\u00f2ng t\u1eeb bi v\u1edbi b\u1ea3n th\u00e2n. H\u00e3y ki\u00ean nh\u1eabn v\u1edbi ch\u00ednh m\u00ecnh v\u00e0 \u0111\u1eebng mong \u0111\u1ee3i s\u1ef1 ho\u00e0n h\u1ea3o. Ch\u00e1nh ni\u1ec7m kh\u00f4ng ph\u1ea3i l\u00e0 lo\u1ea1i b\u1ecf suy ngh\u0129 hay c\u1ea3m x\u00fac, \u0111\u00f3 l\u00e0 v\u1ec1 vi\u1ec7c th\u1eeba nh\u1eadn ch\u00fang m\u00e0 kh\u00f4ng ph\u00e1n x\u00e9t. H\u00e3y nh\u1edb r\u1eb1ng ch\u00fang ta c\u00f3 th\u1ec3 c\u00f3 nh\u1eefng l\u00fac m\u1ea5t t\u1eadp trung ho\u1eb7c th\u1ea5t v\u1ecdng, t\u1ea5t c\u1ea3 \u0111\u1ec1u l\u00e0 m\u1ed9t ph\u1ea7n c\u1ee7a qu\u00e1 tr\u00ecnh.<\/p>\n

            Kh\u00e1m ph\u00e1 c\u00e1c kh\u00f3a tu Mindfulness<\/span><\/strong><\/h3>\n

            \u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi mu\u1ed1n \u0111\u1eafm m\u00ecnh s\u00e2u h\u01a1n v\u00e0o Mindfulness, h\u00e3y c\u00e2n nh\u1eafc vi\u1ec7c tham d\u1ef1 m\u1ed9t kh\u00f3a tu ch\u00e1nh ni\u1ec7m. Nh\u1eefng kh\u00f3a tu n\u00e0y mang \u0111\u1ebfn c\u01a1 h\u1ed9i tho\u00e1t kh\u1ecfi nh\u1eefng phi\u1ec1n nhi\u1ec5u c\u1ee7a cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y v\u00e0 \u0111\u1eafm m\u00ecnh v\u00e0o th\u1eddi gian th\u1ef1c h\u00e0nh ch\u00e1nh ni\u1ec7m, th\u01b0\u1eddng l\u00e0 trong m\u1ed9t m\u00f4i tr\u01b0\u1eddng thanh th\u1ea3n v\u00e0 chi\u00eam nghi\u1ec7m.<\/p>\n

            Ghi nh\u1edb c\u00e1c c\u00f4ng c\u1ee5 ch\u00e1nh ni\u1ec7m trong th\u1eddi \u0111i\u1ec3m kh\u00f3 kh\u0103n<\/span><\/strong><\/h3>\n

            Trong nh\u1eefng giai \u0111o\u1ea1n kh\u00f3 kh\u0103n ho\u1eb7c c\u0103ng th\u1eb3ng trong cu\u1ed9c s\u1ed1ng, Mindfulness c\u00f3 th\u1ec3 l\u00e0 chi\u1ebfc neo cho s\u1ef1 \u1ed5n \u0111\u1ecbnh. N\u00f3 gi\u00fap ch\u00fang ta qu\u1ea3n l\u00fd t\u00ecnh tr\u1ea1ng r\u1ed1i lo\u1ea1n c\u1ea3m x\u00fac, gi\u1ea3m lo l\u1eafng v\u00e0 \u0111\u01b0a ra quy\u1ebft \u0111\u1ecbnh s\u00e1ng su\u1ed1t h\u01a1n. B\u1eb1ng c\u00e1ch lu\u00f4n hi\u1ec7n di\u1ec7n trong nh\u1eefng th\u1eed th\u00e1ch, m\u1ed7i c\u00e1 nh\u00e2n c\u00f3 th\u1ec3 v\u01b0\u1ee3t qua ch\u00fang v\u1edbi kh\u1ea3 n\u0103ng ph\u1ee5c h\u1ed3i cao h\u01a1n.<\/p>\n

            T\u1eadn h\u01b0\u1edfng hi\u1ec7u \u1ee9ng g\u1ee3n s\u00f3ng c\u1ee7a Mindfulness<\/span><\/strong><\/h3>\n

            Khi ti\u1ebfp t\u1ee5c h\u00e0nh tr\u00ecnh Mindfulness c\u1ee7a m\u00ecnh, ch\u00fang ta c\u00f3 th\u1ec3 s\u1ebd nh\u1eadn th\u1ea5y t\u00e1c \u0111\u1ed9ng lan t\u1ecfa c\u1ee7a n\u00f3 l\u00ean nhi\u1ec1u kh\u00eda c\u1ea1nh kh\u00e1c nhau trong cu\u1ed9c s\u1ed1ng. B\u1eb1ng c\u00e1ch tr\u1edf n\u00ean hi\u1ec7n di\u1ec7n v\u00e0 t\u1ef1 nh\u1eadn th\u1ee9c h\u01a1n, m\u1ed7i ng\u01b0\u1eddi s\u1ebd \u0111\u01b0\u1ee3c trang b\u1ecb t\u1ed1t h\u01a1n \u0111\u1ec3 \u0111\u01b0a ra nh\u1eefng l\u1ef1a ch\u1ecdn s\u00e1ng su\u1ed1t ph\u00f9 h\u1ee3p v\u1edbi gi\u00e1 tr\u1ecb v\u00e0 m\u1ee5c ti\u00eau c\u1ee7a m\u00ecnh.<\/p>\n

            \n

            S\u1ef1 kh\u00e1c bi\u1ec7t gi\u1eefa Mindfulness (Ch\u00e1nh ni\u1ec7m) v\u00e0 Meditation (Thi\u1ec1n \u0111\u1ecbnh)<\/span><\/strong><\/h2>\n

            Thi\u1ec1n \u0111\u1ecbnh l\u00e0 m\u1ed9t th\u1ef1c h\u00e0nh c\u00f3 ch\u1ee7 \u00fd, nh\u1eb1m ph\u00e1t tri\u1ec3n mindfulness. C\u00f3 nhi\u1ec1u ph\u01b0\u01a1ng ph\u00e1p thi\u1ec1n \u0111\u1ecbnh kh\u00e1c nhau, nh\u01b0ng nh\u00ecn chung, c\u00e1c ph\u01b0\u01a1ng ph\u00e1p n\u00e0y \u0111\u1ec1u h\u01b0\u1edbng \u0111\u1ebfn vi\u1ec7c t\u1eadp trung v\u00e0o hi\u1ec7n t\u1ea1i, kh\u00f4ng ph\u00e1n x\u00e9t. S\u1ef1 kh\u00e1c bi\u1ec7t gi\u1eefa mindfulness v\u00e0 thi\u1ec1n \u0111\u1ecbnh c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c t\u00f3m t\u1eaft nh\u01b0 sau:<\/p>\n

            \n\n\n\n\n\n\t<\/colgroup>\n\n\n\n\n\n\n
            \n

            Ph\u00e2n bi\u1ec7t<\/strong><\/p>\n<\/td>\n

            		\n

            Mindfulness (Ch\u00e1nh ni\u1ec7m)<\/strong><\/p>\n<\/td>\n

            		\n

            Meditation (Thi\u1ec1n \u0111\u1ecbnh)<\/strong><\/p>\n<\/td>\n<\/tr>\n

            \n

            \u0110\u1ecbnh ngh\u0129a<\/strong><\/p>\n<\/td>\n

            		\n

            S\u1ef1 t\u1eadp trung v\u00e0o hi\u1ec7n t\u1ea1i m\u1ed9t c\u00e1ch c\u1ed1 \u00fd, kh\u00f4ng \u0111\u00e1nh gi\u00e1 ho\u1eb7c ph\u00ea ph\u00e1n, m\u00e0 ch\u1ec9 quan s\u00e1t v\u00e0 ch\u1ea5p nh\u1eadn tr\u1ea1ng th\u00e1i t\u00e2m tr\u00ed, c\u1ea3m x\u00fac v\u00e0 tr\u1ea1ng th\u00e1i c\u01a1 th\u1ec3 m\u00e0 kh\u00f4ng ph\u1ea3i l\u00e0m g\u00ec \u0111\u1ec3 thay \u0111\u1ed5i ch\u00fang.<\/p>\n<\/td>\n

            		\n

            T\u1eadp trung t\u00e2m tr\u00ed \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c tr\u1ea1ng th\u00e1i y\u00ean t\u0129nh v\u00e0 t\u0129nh t\u00e2m. N\u00f3 bao g\u1ed3m vi\u1ec7c t\u1eadp trung s\u00e2u v\u00e0o m\u1ed9t \u0111\u1ed1i t\u01b0\u1ee3ng nh\u01b0 h\u01a1i th\u1edf, m\u1ed9t h\u00ecnh \u1ea3nh ho\u1eb7c m\u1ed9t c\u00e2u ch\u1eef \u0111\u1ec3 gi\u1ea3m b\u1edbt s\u1ef1 ph\u00e2n t\u00e2m v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ef1 t\u0129nh t\u00e2m.<\/p>\n<\/td>\n<\/tr>\n

            \n

            M\u1ee5c \u0111\u00edch<\/strong><\/p>\n<\/td>\n

            		\n

            Ph\u00e1t tri\u1ec3n kh\u1ea3 n\u0103ng nh\u1eadn th\u1ee9c v\u00e0 ch\u1ea5p nh\u1eadn hi\u1ec7n t\u1ea1i<\/p>\n<\/td>\n

            		\n

            Ph\u00e1t tri\u1ec3n mindfulness<\/p>\n<\/td>\n<\/tr>\n

            \n

            Ph\u01b0\u01a1ng ph\u00e1p<\/strong><\/p>\n<\/td>\n

            		\n

            C\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n trong m\u1ecdi ho\u1ea1t \u0111\u1ed9ng h\u00e0ng ng\u00e0y<\/p>\n<\/td>\n

            		\n

            Th\u01b0\u1eddng \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n trong t\u01b0 th\u1ebf ng\u1ed3i y\u00ean t\u0129nh<\/p>\n<\/td>\n<\/tr>\n

            \n

            C\u00e1ch th\u1ef1c hi\u1ec7n<\/strong><\/p>\n<\/td>\n

            		\n

            Trong c\u00e1c ho\u1ea1t \u0111\u1ed9ng nh\u01b0 \u0103n u\u1ed1ng, \u0111i b\u1ed9, l\u00e0m vi\u1ec7c v\u00e0 giao ti\u1ebfp h\u00e0ng ng\u00e0y.<\/p>\n<\/td>\n

            		\n

            Ng\u01b0\u1eddi th\u1ef1c h\u00e0nh t\u1eadp trung v\u00e0o m\u1ed9t \u0111i\u1ec3m t\u1eadp trung nh\u01b0 h\u01a1i th\u1edf, ph\u1ea7n c\u01a1 th\u1ec3 ho\u1eb7c m\u1ed9t c\u00e2u ch\u1eef v\u00e0 c\u1ed1 g\u1eafng duy tr\u00ec s\u1ef1 t\u1eadp trung trong kho\u1ea3ng th\u1eddi gian d\u00e0i.<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

            Mindfulness kh\u00f4ng ph\u1ea3i l\u00fac n\u00e0o c\u0169ng d\u1ec5 d\u00e0ng v\u00ec nh\u1eefng tr\u1ea3i nghi\u1ec7m kh\u00e1c (suy ngh\u0129, c\u1ea3m gi\u00e1c, s\u1ef1 kh\u00f3 ch\u1ecbu v\u1ec1 th\u1ec3 ch\u1ea5t) n\u1ea3y sinh m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean v\u00e0 c\u00f3 th\u1ec3 khi\u1ebfn ch\u00fang ta m\u1ea5t ch\u00fa \u00fd. Nh\u01b0ng khi th\u1ef1c h\u00e0nh, k\u1ef9 n\u0103ng c\u1ee7a ch\u00fang ta s\u1ebd t\u0103ng l\u00ean v\u00e0 c\u00f3 th\u1ec3 ch\u00fa \u00fd \u0111\u1ebfn \u0111\u1ed1i t\u01b0\u1ee3ng \u0111\u00e3 ch\u1ecdn m\u00e0 kh\u00f4ng b\u1ecb l\u1ea1c v\u00e0o nh\u1eefng tr\u1ea3i nghi\u1ec7m kh\u00e1c.<\/p>\n

            V\u1edbi mindfulness, ch\u00fang ta th\u1ea5y r\u1eb1ng cu\u1ed9c s\u1ed1ng kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t ch\u1eb7ng \u0111\u01b0\u1eddng \u0111\u1ec3 v\u01b0\u1ee3t qua, m\u00e0 l\u00e0 m\u1ed9t h\u00e0nh tr\u00ecnh \u0111\u1ec3 th\u01b0\u1edfng th\u1ee9c. B\u1eb1ng vi\u1ec7c \u0111\u1eb7t t\u00e2m tr\u00ed v\u00e0o hi\u1ec7n t\u1ea1i v\u00e0 s\u1ed1ng m\u1ed9t c\u00e1ch t\u1ec9nh th\u1ee9c, ch\u00fang ta th\u1ea5y r\u1eb1ng m\u1ecdi th\u1ee9 xung quanh \u0111\u1ec1u c\u00f3 \u00fd ngh\u0129a v\u00e0 gi\u00e1 tr\u1ecb. C\u00f3 th\u1ec3 n\u00f3i, Mindfulness l\u00e0 kh\u00f3a \u0111\u1ec3 m\u1edf ra c\u00e1nh c\u1eeda c\u1ee7a s\u1ef1 an l\u1ea1c v\u00e0 s\u1ef1 th\u1ecbnh v\u01b0\u1ee3ng trong cu\u1ed9c s\u1ed1ng.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

            Mindfulness g\u1ee3i \u00fd r\u1eb1ng t\u00e2m tr\u00ed \u0111ang ho\u00e0n to\u00e0n ch\u00fa \u00fd \u0111\u1ebfn nh\u1eefng g\u00ec \u0111ang x\u1ea3y ra, nh\u1eefng g\u00ec m\u00e0 ch\u00fang ta \u0111ang l\u00e0m, \u0111\u1ebfn kh\u00f4ng gian \u0111ang di chuy\u1ec3n. \u0110i\u1ec1u \u0111\u00f3 c\u00f3 v\u1ebb t\u1ea7m th\u01b0\u1eddng, nh\u01b0ng c\u00f3 m\u1ed9t th\u1ef1c t\u1ebf kh\u00f3 ch\u1ecbu l\u00e0 ch\u00fang ta th\u01b0\u1eddng xuy\u00ean l\u1ea3ng tr\u00e1nh v\u1ea5n \u0111\u1ec1 hi\u1ec7n t\u1ea1i. T\u00e2m tr\u00ed ch\u00fang ta bay b\u1ed5ng, ch\u00fang ta m\u1ea5t li\u00ean l\u1ea1c v\u1edbi c\u01a1 th\u1ec3 v\u00e0 nhanh ch\u00f3ng ch\u00ecm \u0111\u1eafm trong nh\u1eefng suy ngh\u0129 \u00e1m \u1ea3nh v\u1ec1 \u0111i\u1ec1u g\u00ec \u0111\u00f3 v\u1eeba x\u1ea3y ra ho\u1eb7c b\u0103n kho\u0103n v\u1ec1 t\u01b0\u01a1ng lai. V\u00e0 \u0111i\u1ec1u \u0111\u00f3 khi\u1ebfn ch\u00fang ta lo l\u1eafng.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[168],"tags":[],"_links":{"self":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/24134"}],"collection":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/comments?post=24134"}],"version-history":[{"count":0,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/24134\/revisions"}],"wp:attachment":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/media?parent=24134"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/categories?post=24134"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/tags?post=24134"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}