{"id":7321,"date":"2020-12-03T00:26:07","date_gmt":"2020-12-02T17:26:07","guid":{"rendered":"http:\/\/tamhoc.org\/2020\/12\/03\/thien-chanh-niem-va-nao-bo\/"},"modified":"2020-12-03T00:26:07","modified_gmt":"2020-12-02T17:26:07","slug":"thien-chanh-niem-va-nao-bo","status":"publish","type":"post","link":"https:\/\/tamhoc.org\/trang-chu\/2020\/12\/03\/thien-chanh-niem-va-nao-bo\/","title":{"rendered":"Thi\u1ec1n Ch\u00e1nh Ni\u1ec7m V\u00e0 N\u00e3o B\u1ed9"},"content":{"rendered":"

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THI\u1ec0N CH\u00c1NH NI\u1ec6M<\/span> V\u00c0 N\u00c3O B\u1ed8 <\/b><\/span>
(Mindful Meditation & Brain) <\/span>

H\u1ed3ng Quang<\/span>
<\/span><\/p>\n

\u201cCon ng\u01b0\u1eddi th\u01b0\u1eddng tr\u1edf th\u00e0nh<\/span> c\u00e1i m\u00e0 h\u1ecd mu\u1ed1n. N\u1ebfu t\u00f4i c\u1ee9 ngh\u0129 r\u1eb1ng t\u00f4i kh\u00f4ng th\u1ec3 l\u00e0m \u0111\u01b0\u1ee3c \u0111i\u1ec1u \u1ea5y, th\u00ec ch\u1eafc ch\u1eafn<\/span> r\u00fat cu\u1ed9c<\/span> t\u00f4i s\u1ebd kh\u00f4ng l\u00e0m \u0111\u01b0\u1ee3c g\u00ec. Tr\u00e1i l\u1ea1i<\/span> n\u1ebfu t\u00f4i tin, t\u00f4i c\u00f3 th\u1ec3 l\u00e0m th\u00ec s\u1edbm mu\u1ed9n<\/span> g\u00ec t\u00f4i c\u0169ng s\u1ebd th\u00e0nh t\u1ef1u<\/span> nh\u01b0 \u00fd<\/span> mu\u1ed1n\u201d. <\/i>Th\u00e1nh Ghandi *<\/p>\n

Nh\u1eefng l\u1ef1c s\u0129<\/span>, k\u1ecbch s\u0129, ngh\u1ec7 s\u0129, th\u01b0\u01a1ng gia<\/span>, l\u00e3nh \u0111\u1ea1o<\/span> t\u00f4n gi\u00e1o\u2026mu\u1ed1n th\u00e0nh t\u1ef1u<\/span> v\u00e0 n\u1ed7i danh h\u1ecd kh\u00f4ng th\u1ec3 thi\u1ebfu m\u1ed9t \u0111i\u1ec1u then ch\u1ed1t<\/span>, \u0111\u00f3 l\u00e0 s\u1ee9c m\u1ea1nh<\/span> c\u1ee7a \u00fd ch\u00ed<\/span> t\u00edch c\u1ef1c<\/span><\/i> (\u201cthe power of positive thinking\u201d.<\/p>\n

\u0110\u1ee7 th\u1ee9 k\u1ef9 ngh\u1ec7 ng\u00e0y c\u00e0ng ph\u00e1t tri\u1ec3n th\u00ec, c\u0169ng kh\u00f4ng thi\u1ebfu nh\u1eefng c\u01a1n b\u1ec7nh tr\u1ea7m kha thi\u1ebfu thu\u1ed1c ch\u1eefa m\u00e0 nguy\u00ean nh\u00e2n<\/span> ch\u00ednh l\u00e0 do c\u0103ng th\u1eb3ng<\/span>, lo \u00e2u<\/span>, phi\u1ec1n mu\u1ed9n<\/span>, s\u1ee3 h\u1ea3i, tr\u1ea7m c\u1ea3m\u2026, l\u00e0m cho con ng\u01b0\u1eddi<\/span> s\u1ed1ng thi\u1ebfu h\u1ea1nh ph\u00fac<\/span>, thi\u1ebfu an l\u1ea1c<\/span>, b\u1ec7nh ho\u1ea1n<\/span>, mau gi\u00e0 v\u00e0 ch\u1ebft s\u1edbm<\/span>.<\/p>\n

V\u1ea5n n\u1ea1n<\/span> n\u1ea7y c\u00f3 th\u1ec3 gi\u1ea3i quy\u1ebft<\/span>, n\u1ebfu con ng\u01b0\u1eddi<\/span> bi\u1ebft s\u1eed d\u1ee5ng<\/span> Thi\u1ec1n \u0111\u1ec3 thay \u0111\u1ed5i t\u01b0 duy<\/span> t\u1eeb nh\u1eefng \u00fd ngh\u0129<\/span> ti\u00eau c\u1ef1c<\/span> th\u00e0nh t\u00edch<\/span> c\u1ef1c.<\/p>\n

Nh\u1eefng l\u1edbp ti\u1ec1m th\u1ee9c<\/span> trong t\u00e2m c\u1ee7a ch\u00fang ta<\/span> (subconscious layers of our mind) \u0111ang b\u1ecb \u0111\u00e8 n\u00e9n b\u1edfi c\u0103ng th\u1eb3ng<\/span>, b\u1edfi tham s\u00e2n si\u2026, n\u00ean m\u1ea1nh d\u1ea1n quy\u1ebft ch\u00ed<\/span> \u0111em Thi\u1ec1n \u0111\u1ec3 \u0111\u1ea9y ch\u00fang ra kh\u1ecfi, t\u00e1i l\u1eadp<\/span> m\u1ed9t cu\u1ed9c s\u1ed1ng l\u00e2u d\u00e0i<\/span> h\u01a1n, c\u00f3 h\u1ea1nh ph\u00fac<\/span> h\u01a1n, kh\u1ecfe m\u1ea1nh h\u01a1n, th\u00f4ng minh<\/span> h\u01a1n v\u00e0 \u0111\u1eb9p h\u01a1n, m\u00e0 ch\u1ec9 c\u1ea7n m\u1ed9t ng\u00e0y v\u00e0i ch\u1ee5c ph\u00fat ng\u1ed3i thi\u1ec1n<\/span>. Ch\u00fang ta<\/span> c\u00f2n g\u00ec \u0111\u1ec3 do d\u1ef1<\/span> ch\u0103ng?<\/p>\n

D\u01b0\u1edbi \u0111\u00e2y l\u00e0 8 \u0111i\u1ec1u ng\u1ea1c nhi\u00ean** v\u1ec1 s\u1ef1 v\u1eadn h\u00e0nh<\/span> c\u1ee7a n\u00e3o b\u1ed9 m\u00e0 ng\u01b0\u1eddi h\u00e0nh thi\u1ec1n n\u00ean bi\u1ebft.<\/p>\n

1.<\/i> C\u0103ng th\u1eb3ng<\/span> l\u00e0m m\u1ea5t tr\u00ed<\/span> nh\u1edb<\/b><\/i><\/p>\n

Th\u00ed nghi\u1ec7m tr\u00ean nh\u1eefng con chu\u1ed9t cho th\u1ea5y con n\u00e0o b\u1ecb c\u0103ng th\u1eb3ng<\/span> l\u00e2u d\u00e0i<\/span> th\u00ec v\u00f9ng h\u1ea3i m\u00e3 c\u1ee7a con \u0111\u00f3 b\u1ecb teo l\u1ea1i. V\u00f9ng h\u1ea3i m\u00e3 l\u00e0 n\u01a1i t\u1eadp trung to\u00e0n b\u1ed9<\/span> tr\u00ed nh\u1edb<\/span>.<\/p>\n

V\u1ea5n \u0111\u1ec1<\/span> \u0111\u01b0\u1ee3c b\u00e0n c\u1ea3i l\u00e0 ph\u1ea3i ch\u0103ng<\/span> sau b\u1ecb ch\u1ea5n th\u01b0\u01a1ng r\u1ed1i lo\u1ea1n<\/span> c\u0103ng th\u1eb3ng<\/span> th\u00ec v\u00f9ng h\u1ea3i m\u00e3 b\u1ecb teo l\u1ea1i. V\u00e0 ph\u1ea3i ch\u0103ng<\/span> ng\u01b0\u1eddi n\u00e0o c\u00f3 v\u00f9ng h\u1ea3i m\u00e3 nh\u1ecf h\u01a1n th\u00ec c\u00f3 chi\u1ec1u h\u01b0\u1edbng b\u1ecb ch\u1ee9ng ch\u1ea5n th\u01b0\u01a1ng r\u1ed1i lo\u1ea1n<\/span> c\u0103ng th\u1eb3ng<\/span> (It has been debated whether post-traumatic stress disorder (PTSD) can actually shrink the hippocampus, or whether people with naturally smaller hippocampuses are just more prone to PTSD).<\/p>\n

2. N\u00e3o b\u1ed9 kh\u00f4ng th\u1ec3 l\u00e0m nhi\u1ec1u vi\u1ec7c c\u00f9ng m\u1ed9t l\u00fac <\/b><\/i><\/p>\n

T\u1eeb l\u00e2u, con ng\u01b0\u1eddi<\/span> ngh\u0129 r\u1eb1ng c\u00f9ng m\u1ed9t l\u00fac b\u1ed9 n\u00e3o c\u00f3 th\u1ec3 l\u00e0m \u0111\u01b0\u1ee3c nhi\u1ec1u vi\u1ec7c, nh\u01b0ng th\u00ed nghi\u1ec7m cho th\u1ea5y, \u0111\u00f3 l\u00e0 \u0111i\u1ec1u kh\u00f4ng th\u1ec3 c\u00f3 (multitasking is actually impossible.<\/p>\n

L\u00e0m ho\u1eb7c ngh\u0129 nhi\u1ec1u vi\u1ec7c c\u00f9ng m\u1ed9t l\u00fac, n\u00e3o b\u1ed9 ho\u1ea1t \u0111\u1ed9ng<\/span> lui t\u1edbi<\/span> gi\u1eefa c\u00e1c c\u00f4ng vi\u1ec7c \u1ea5y, ch\u1ee9 kh\u00f4ng ph\u1ea3i n\u00e3o b\u1ed9 v\u1eadn h\u00e0nh<\/span> t\u1ea5t c\u1ea3 c\u00e1c vi\u1ec7c c\u00f9ng m\u1ed9t l\u00fac (we’re quickly switching back and forth between different tasks rather than doing them at the same time).<\/p>\n

\u0110\u00f3 l\u00e0 m\u1ed9t trong nhi\u1ec1u l\u00fd do<\/span> gi\u1ea3i th\u00edch<\/span> t\u1ea1i sao \u0103n c\u01a1m trong ch\u00e1nh ni\u1ec7n, thi\u1ec1n h\u00e0nh<\/span> trong ch\u00e1nh ni\u1ec7m<\/span> thay v\u00ec v\u1eeba \u0103n v\u1eeba \u0111\u1ecdc b\u00e1o, v\u1eeba thi\u1ec1n h\u00e0nh<\/span> v\u1eeba n\u00f3i chuy\u1ec7n ho\u1eb7c suy ngh\u0129<\/span> lung tung\u2026<\/p>\n

Th\u00ed d\u1ee5<\/span>: Ch\u00fang ta<\/span> l\u00e0m hai nhi\u1ec7m v\u1ee5<\/span> A v\u00e0 B c\u00f9ng m\u1ed9t l\u00fac. Ta th\u1ea5y n\u00e3o b\u1ed9 kh\u00f4ng \u201cgi\u1ea3i quy\u1ebft\u201d hai vi\u1ec7c c\u00f9ng th\u1eddi. Thay v\u00e0o \u0111\u00f3 n\u00f3 ch\u1ea1y t\u1edbi chay lui m\u1ed9t c\u00e1ch \u201c\u0111au kh\u1ed5\u201d, v\u00e0 s\u1eed d\u1ee5ng<\/span> n\u0103ng l\u01b0\u1ee3ng<\/span> quan tr\u1ecdng c\u1ee7a n\u00e3o cho vi\u1ec7c di chuy\u1ec3n<\/span> t\u1edbi lui<\/span> n\u1ea7y.<\/p>\n

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L\u00fac n\u00e3o b\u1ed9 v\u1eadn h\u00e0nh<\/span> m\u1ed9t vi\u1ec7c, th\u00f9y n\u00e3o ph\u00eda tr\u01b0\u1edbc \u0111\u00f3ng vai tr\u00f2<\/span> l\u1edbn. Th\u00ed d\u1ee5<\/span>, l\u00fac ch\u00fang ta<\/span> c\u1ea7n qu\u1ea3 cam. Th\u00f9y n\u00e3o v\u00f9ng tr\u01b0\u1edbc tr\u00e1n, b\u00ean trong, b\u00e1o cho c\u00e1c ph\u1ea7n c\u00f2n l\u1ea1i c\u1ee7a n\u00e3o b\u1ed9 \u0111\u1ec3 tay ch\u00fang ta<\/span> \u0111\u01b0a v\u1ec1 ph\u00eda d\u0129a cam, v\u00e0 t\u00e2m (mind) bi\u1ebft ta s\u1ebd c\u00f3 \u0111\u01b0\u1ee3c qu\u1ea3 cam hay kh\u00f4ng. C\u00f9ng l\u00fac<\/span>, n\u1ebfu ta l\u1ea1i mu\u1ed1n ly n\u01b0\u1edbc ng\u1ecdt, th\u00ec n\u00e3o b\u1ed9 t\u1ef1 \u0111\u1ed9ng ph\u00e2n l\u00e0m hai nhi\u1ec7m v\u1ee5<\/span>, v\u00e0 m\u1ed7i n\u1eeda b\u00e1n c\u1ea7u n\u00e3o t\u1ef1 ho\u1ea1t \u0111\u1ed9ng<\/span> ri\u00eang r\u1ebd. T\u00ecnh tr\u1ea1ng<\/span> n\u1ea7y l\u00e0m n\u00e3o b\u1ed9 b\u1ecb y\u1ebfu, kh\u00f3 ho\u00e0n th\u00e0nh<\/span> nhi\u1ec7m v\u1ee5<\/span> c\u1ea7n c\u00f3, v\u00ec ngu\u1ed3n n\u0103ng l\u1ef1c<\/span> b\u1ecb chia l\u00e0m hai.<\/p>\n

N\u1ebfu \u00fd ngh\u0129<\/span> th\u1ee9 ba c\u00f9ng l\u00fac<\/span> xu\u1ea5t hi\u1ec7n<\/span>, nh\u01b0 ta c\u1ea7n tr\u00e1i chu\u1ed1i. N\u00e3o b\u1ed9 c\u00f3 kh\u1ea3 n\u0103ng qu\u00ean m\u1ed9t trong ba suy ngh\u0129<\/span> c\u00f9ng l\u00fac<\/span>, v\u00e0 ch\u00fang s\u1ebd t\u1ea1o ra s\u1ef1 nh\u1ea7m l\u1eabn tai h\u1ea1i<\/span> g\u1ea5p ba<\/span> l\u1ea7n so v\u1edbi khi hai nhi\u1ec7m v\u1ee5<\/span> m\u00e0 n\u00e3o l\u00e0m vi\u1ec7c c\u00f9ng th\u1eddi.<\/p>\n

3. Gi\u1ea5c ng\u1ee7 tr\u01b0a c\u1ea3i ti\u1ebfn<\/span> hi\u1ec7u n\u0103ng<\/span> n\u00e3o b\u1ed9<\/b><\/i><\/p>\n

Ch\u00fang ta<\/span> bi\u1ebft, gi\u1ea5c ng\u1ee7 r\u1ea5t quan tr\u1ecdng cho b\u1ed9 n\u00e3o, gi\u1ea5c ng\u1ee7 tr\u01b0a (naps) c\u0169ng th\u1ebf<\/span>:<\/p>\n

– L\u00e0m gia t\u0103ng<\/span> tr\u00ed nh\u1edb<\/span>: Th\u00ed nghi\u1ec7m tr\u00ed nh\u1edb<\/span> tr\u00ean hai nh\u00f3m ng\u01b0\u1eddi b\u1eb1ng c\u00e1ch cho h\u1ecd h\u1ecdc thu\u1ed9c l\u00f2ng<\/span> m\u1ed9t s\u1ed1 v\u1ea5n \u0111\u1ec1<\/span> \u0111\u01b0\u1ee3c in tr\u00ean c\u00e1c t\u1ea5m th\u1ebb (cards). H\u1ecd \u0111\u01b0\u1ee3c ngh\u1ec9 40 ph\u00fat. M\u1ed9t nh\u00f3m ng\u1ee7, nh\u00f3m kia th\u1ee9c. Sau \u0111\u00f3, h\u1ecd \u0111\u01b0\u1ee3c th\u00ed nghi\u1ec7m tr\u1edf l\u1ea1i<\/span>. Nh\u00f3m ng\u1ee7 40 ph\u00fat c\u00f3 \u0111i\u1ec3m th\u00ed nghi\u1ec7m cao h\u01a1n, trung b\u00ecnh 80%. C\u00f2n nh\u00f3m kia ch\u1ec9 \u0111\u01b0\u1ee3c 60% trung b\u00ecnh cho m\u1ed7i ng\u01b0\u1eddi.<\/p>\n

– Th\u00ed nghi\u1ec7m cho th\u1ea5y, l\u00fac nh\u1eefng \u0111i\u1ec1u h\u1ecdc thu\u1ed9c l\u00f2ng<\/span>, tr\u01b0\u1edbc ti\u00ean<\/span> \u0111\u01b0\u1ee3c ch\u1ee9a trong v\u00f9ng h\u1ea3i m\u00e3 c\u1ee7a n\u00e3o, c\u00f3 th\u1ec3 d\u1ec5 b\u1ecb \u201cv\u1ee1\u201d (fragile) v\u00e0 d\u1ec5 b\u1ecb qu\u00ean (forgotten), \u0111\u1eb7c bi\u1ec7t<\/span> l\u00e0 l\u00fac n\u00e3o b\u1ed9 b\u1ecb bu\u1ed9c nh\u1edb th\u00eam m\u1ed9t s\u1ed1 v\u1ea5n \u0111\u1ec1<\/span> kh\u00e1c.<\/p>\n

L\u00fac ng\u1ee7 tr\u01b0a, nh\u1eefng \u0111i\u1ec1u \u0111\u00e3 nh\u1edb d\u01b0\u1eddng nh\u01b0 \u0111\u01b0\u1ee3c \u0111\u1ea9y v\u00e0o v\u00f9ng v\u1ecf n\u00e3o m\u1edbi (neocortex), c\u00e1c k\u00fd \u1ee9c \u0111\u01b0\u1ee3c ch\u1ee9a an to\u00e0n<\/span> h\u01a1n, kh\u00f4ng b\u1ecb m\u1ea5t (overwrite).<\/p>\n

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4. Th\u1ecb gi\u00e1c<\/span> v\u01b0\u1ee3t tr\u00ean c\u00e1c gi\u00e1c quan<\/span> kh\u00e1c<\/b><\/i> <\/i><\/b>(Your vision trumps all other senses).<\/p>\n

M\u1eb7c d\u00f9 thu\u1ed9c m\u1ed9t trong n\u0103m gi\u00e1c quan<\/span>, nh\u01b0ng th\u1ecb gi\u00e1c<\/span> tr\u1ed9i h\u01a1n t\u1ea5t c\u1ea3 c\u00e1c gi\u00e1c quan<\/span> c\u00f2n l\u1ea1i. Nghe m\u1ed9t m\u1eabu th\u00f4ng tin, ba ng\u00e0y sau ch\u1ec9 nh\u1edb \u0111\u01b0\u1ee3c 10 %. Nh\u01b0ng th\u1ea5y m\u1ed9t t\u1ea5m h\u00ecnh th\u00ec nh\u1edb \u0111\u01b0\u1ee3c 65 %.<\/p>\n

L\u00fac \u0111\u1ecdc m\u1ed9t b\u1ea3n v\u0103n, n\u00e3o b\u1ed9 ph\u1ea3i \u0111\u1ecbnh d\u1ea1ng nhi\u1ec1u h\u00ecnh nh\u1ecf b\u00e9 c\u1ee7a c\u00e1c ch\u1eef \u0111\u1ec3 c\u00f3 th\u1ec3 hi\u1ec3u m\u00e0 \u0111\u1ecdc. V\u00e0 nh\u01b0 th\u1ebf s\u1ebd l\u00e0m m\u1ea5t th\u00ec gi\u1edd\u2026<\/p>\n

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5. H\u01b0\u1edbng n\u1ed9i v\u00e0 h\u01b0\u1edbng ngo\u1ea1i<\/b> <\/i><\/p>\n

Nh\u1eefng ng\u01b0\u1eddi h\u01b0\u1edbng n\u1ed9i v\u00e0 h\u01b0\u1edbng ngo\u1ea1i l\u00e0 do c\u00e1c t\u1ebf b\u00e0o th\u1ea7n kinh<\/span> trong b\u1ed9 n\u00e3o c\u1ee7a h\u1ecd qu\u1ea5n l\u1ea1i v\u1edbi nhau<\/span> m\u1ed9t c\u00e1ch kh\u00e1c bi\u1ec7t. Nh\u01b0 v\u1eady h\u1ecd kh\u00e1c nhau kh\u00f4ng ph\u1ea3i v\u00ec ng\u01b0\u1eddi h\u01b0\u1edbng ngo\u1ea1i \u01b0a \u0111i ra ngo\u00e0i \u0111\u1ec3 giao ti\u1ebfp, c\u00f2n ng\u01b0\u1eddi h\u01b0\u1edbng n\u1ed9i th\u00ec t\u00e1nh t\u00ecnh e th\u1eb9n, m\u00e0 do s\u1ef1:<\/p>\n

– Kh\u00e1c nhau trong b\u1ed9 n\u00e3o:<\/p>\n

– Kh\u00e1c nhau v\u1ec1 di truy\u1ec1n<\/span>,<\/p>\n

– Kh\u00e1c nhau v\u1ec1 s\u1ef1 ti\u1ebfp nh\u1eadn<\/span> s\u1ef1 t\u01b0\u1edfng th\u01b0\u1edfng.<\/p>\n

V\u00ed d\u1ee5: b\u1ed9 n\u00e3o ph\u1ea3n \u1ee9ng<\/span> m\u1ed9t c\u00e1ch m\u1ea1nh m\u1ebd khi \u0111\u00e1nh b\u1ea1c \u0103n. M\u1ed9t ph\u1ea7n l\u00e0 do di truy\u1ec1n<\/span> ph\u1ea7n kh\u00e1c l\u00e0 do h\u1ec7 dopamine (c\u00f3 ch\u1ee9c n\u0103ng<\/span> th\u00fac \u0111\u1ea9y<\/span> ho\u1ea1t \u0111\u1ed9ng<\/span>).<\/p>\n

Khi h\u1ecd \u0111\u00e1nh b\u1ea1c \u0103n (hay m\u1ed9t tr\u00f2 ch\u01a1i \u0103n thua<\/span> n\u00e0o \u0111\u00f3), nh\u00f3m ng\u01b0\u1eddi h\u01b0\u1edbng ngo\u1ea1i c\u00f3 nhi\u1ec1u ho\u1ea1t \u0111\u1ed9ng<\/span> trong hai v\u00f9ng n\u00e3o quan tr\u1ecdng: h\u1ea1ch h\u1ea1nh nh\u00e2n(amygdala) v\u00e0 c\u00e1c nh\u00e2n li\u1ec1n k\u1ebf nhau (neucleus accumbens).<\/p>\n

C\u00e1c nh\u00e2n li\u1ec1n k\u1ebf nhau n\u1ea7y l\u00e0 m\u1ed9t ph\u1ea7n c\u1ee7a h\u1ec7 dopamine \u1ea3nh h\u01b0\u1edfng<\/span> \u0111\u1ebfn vi\u1ec7c h\u1ecdc h\u1ecfi<\/span> c\u1ee7a ch\u00fang ta<\/span>. H\u1ec7 th\u1ed1ng<\/span> dopamine \u0111\u1ed9ng vi\u00ean ch\u00fang ta<\/span> t\u00ecm ki\u1ebfm<\/span> nh\u1eefng ni\u1ec1m vui.<\/p>\n

N\u01a1i ng\u01b0\u1eddi h\u01b0\u1edbng ngo\u1ea1i th\u00ec h\u1ec7 n\u00e0y th\u00fac \u0111\u1ea9y<\/span> h\u1ecd t\u00ecm nh\u1eefng th\u1ee9 m\u1edbi m\u1ebd, ch\u1ea5p nh\u1eadn<\/span> r\u1ee7i ro<\/span> v\u00e0 th\u00edch th\u00fa<\/span> v\u1edbi nh\u1eefng \u0111i\u1ec1u l\u1ea1 ho\u1eb7c kinh ng\u1ea1c<\/span> nhi\u1ec1u h\u01a1n l\u00e0 nh\u1eefng ng\u01b0\u1eddi h\u01b0\u1edbng n\u1ed9i.<\/p>\n

H\u1ea1ch h\u1ea1nh nh\u00e2n x\u1eed l\u00fd c\u00e1c c\u1ea3m gi\u00e1c<\/span> \u0111\u1ebfn t\u1eeb b\u00ean ngo\u00e0i l\u00e0m cho ng\u01b0\u1eddi h\u01b0\u1edbng ngo\u1ea1i c\u1ea3m th\u1ea5y<\/span> b\u1ecb k\u00edch \u0111\u1ed9ng. N\u1ebfu \u0111i\u1ec1u n\u00e0y x\u1ea3y ra cho ng\u01b0\u1eddi h\u01b0\u1edbng n\u1ed9i th\u00ec h\u1ecd ch\u1ecbu kh\u00f4ng n\u1ed7i, n\u00ean h\u1ecd kh\u00f4ng l\u00e0m nh\u01b0 ng\u01b0\u1eddi h\u01b0\u1edbng ngo\u1ea1i.<\/p>\n

Nhi\u1ec1u cu\u1ed9c nghi\u00ean c\u1ee9u<\/span> cho th\u1ea5y, s\u1ef1 kh\u00e1c bi\u1ec7t gi\u1eefa ng\u01b0\u1eddi h\u01b0\u1edbng n\u1ed9i v\u00e0 h\u01b0\u1edbng ngo\u1ea1i x\u1eed l\u00fd c\u00e1c k\u00edch th\u00edch<\/span> t\u1eeb b\u00ean ngo\u00e0i. N\u01a1i ng\u01b0\u1eddi h\u01b0\u1edbng ngo\u1ea1i, con \u0111\u01b0\u1eddng<\/span> ti\u1ebfp nh\u1eadn<\/span> k\u00edch th\u00edch<\/span> (c\u1ea3m gi\u00e1c<\/span>) t\u1eeb m\u1eaft, tai, m\u0169i v\u00e0 l\u01b0\u1ee1i, ng\u1eafn h\u01a1n so v\u1edbi ng\u01b0\u1eddi h\u01b0\u1edbng n\u1ed9i. Con \u0111\u01b0\u1eddng<\/span> ti\u1ebfp nh\u1eadn<\/span> n\u00e0y d\u00e0i h\u01a1n v\u00e0 ph\u1ee9c t\u1ea1p<\/span> h\u01a1n li\u00ean quan \u0111\u1ebfn<\/span> c\u00e1c ph\u1ea7n trong n\u00e3o nh\u01b0 tr\u00ed nh\u1edb<\/span>, ho\u1ea1ch \u0111\u1ecbnh<\/span> v\u00e0 gi\u1ea3i quy\u1ebft<\/span> c\u00e1c v\u1ea5n \u0111\u1ec1<\/span>.<\/p>\n

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6. T<\/i>h\u00edch nh\u1eefng ng\u01b0\u1eddi c\u00f3 \u0111\u00f4i ch\u00fat nh\u1ea7m l\u1eabn<\/b>.<\/i><\/p>\n

\u00d4ng Kevan Lee gi\u1ea3i th\u00edch<\/span>, ng\u01b0\u1eddi kh\u00f4ng bao gi\u1edd ph\u1ea1m l\u1ed7i s\u1ebd c\u00f3 \u00edt ng\u01b0\u1eddi ch\u00fa \u00fd h\u01a1n ng\u01b0\u1eddi th\u1ec9nh tho\u1ea3ng<\/span> ph\u1ea1m l\u1ed7i. Sai l\u1ea7m<\/span> \u0111\u00f4i ch\u00fat t\u1ea1o cho ng\u01b0\u1eddi kh\u00e1c ch\u00fa \u00fd \u0111\u1ebfn ch\u00fang ta<\/span>. Con ng\u01b0\u1eddi<\/span>, \u00edt nhi\u1ec1u, th\u01b0\u1eddng c\u00f3<\/span> l\u1ed7i, v\u00e0 \u0111\u00f3 nh\u01b0 l\u00e0 m\u1ed9t b\u1ea3n t\u00ednh<\/span> c\u1ee7a ng\u01b0\u1eddi.<\/p>\n

Nh\u00e0 t\u00e2m l\u00fd h\u1ecdc<\/span> Elliot Aronson th\u00ed nghi\u1ec7m xem \u0111i\u1ec1u nh\u1eadn x\u00e9t<\/span> tr\u00ean c\u00f3 \u0111\u00fang kh\u00f4ng, b\u1eb1ng c\u00e1ch k\u00eau g\u1ecdi nh\u1eefng ng\u01b0\u1eddi tham d\u1ef1<\/span> nghe \u0111o\u1ea1n b\u0103ng thu c\u00e1c c\u00e2u tr\u1ea3 l\u1eddi<\/span> c\u1ee7a m\u1ed9t c\u00e2u \u0111\u1ed1. Ch\u1ecdn \u0111o\u1ea1n thu b\u0103ng g\u1ed3m c\u1ea3 ti\u1ebfng c\u1ee7a m\u1ed9t ng\u01b0\u1eddi g\u00f5 tr\u00ean t\u00e9ch c\u00e0 ph\u00ea. C\u00e1c ng\u01b0\u1eddi tham d\u1ef1<\/span> cu\u1ed9c th\u00ed nghi\u1ec7m \u0111\u01b0\u1ee3c y\u00eau c\u1ea7u<\/span> cho \u0111i\u1ec3m th\u00edch ai. Nh\u00f3m ng\u01b0\u1eddi l\u00e0m \u0111\u1ed7 caf\u00e9 c\u00f3 \u0111i\u1ec3m cao h\u01a1n. \u0110i\u1ec1u \u0111\u00f3 cho th\u1ea5y, ch\u00fang ta<\/span> c\u00f3 khuynh h\u01b0\u1edbng kh\u00f4ng th\u00edch con ng\u01b0\u01a1i qu\u00e1 ho\u00e0n to\u00e0n<\/span>, m\u00e0 th\u00edch nh\u1eefng ng\u01b0\u1eddi c\u00f3 \u0111\u00f4i ch\u00fat l\u1ee1 l\u1ea7m<\/span>.<\/p>\n

7. V\u1eadn \u0111\u1ed9ng<\/span> th\u1ec3 l\u1ef1c<\/span> c\u00f3 th\u1ec3 t\u00e1i ph\u1ed1i tr\u00ed<\/span> n\u00e3o b\u1ed9<\/i> <\/i>v\u00e0 gia t\u0103ng<\/span> m\u00e3nh l\u1ef1c \u00fd ch\u00ed<\/span> (Exercise can reorganize the brain and boost your willpower).<\/p>\n

Th\u00e2n v\u00e0 t\u00e2m li\u00ean<\/span> \u0111\u1edbi v\u1edbi nhau<\/span> l\u00e0 \u0111i\u1ec1u d\u0129 nhi\u00ean<\/span>. H\u1ea1nh ph\u00fac<\/span> v\u00e0 luy\u1ec7n t\u1eadp c\u01a1 th\u1ec3 c\u0169ng th\u1ebf<\/span>.<\/p>\n

Li\u00ean t\u1ee5c<\/span> t\u1eadp th\u1ec3 d\u1ee5c<\/span> (A lifetime of exercise ) l\u00e0m cho nh\u1eadn th\u1ee9c<\/span> b\u00e9n nh\u1ea1y, nh\u1edb dai, l\u00fd lu\u1eadn<\/span> gi\u1ecfi, t\u1eadp trung ch\u00fa \u00fd t\u1ed1t v\u00e0 gi\u1ea3i quy\u1ebft<\/span> nh\u1eefng v\u1ea5n \u0111\u1ec1<\/span> nhanh ch\u00f3ng.<\/p>\n

L\u00fac v\u1eadn \u0111\u1ed9ng<\/span>, n\u00e3o b\u1ed9 nh\u1eadn bi\u1ebft<\/span> gi\u1ed1ng nh\u01b0 l\u00fac b\u1ecb c\u0103ng th\u1eb3ng<\/span>, nh\u1ecbp \u0111\u1eadp c\u1ee7a tim gia t\u0103ng<\/span>. \u0110\u1ec3 \u0111\u1ed1i \u0111\u1ea7u<\/span> v\u1edbi hi\u1ec7n tr\u1ea1ng<\/span> n\u1ea7y, c\u01a1 th\u1ec3 ti\u1ebft ra ch\u1ea5t protein c\u00f3 t\u00ean BDNF (brain-derived neurotrophic factor). C\u00f9ng l\u00fac<\/span>, ch\u1ea5t endorphins trong n\u00e3o b\u1ed9 c\u0169ng \u0111\u01b0\u1ee3c ti\u1ebft ra. Ch\u1ea5t n\u1ea7y l\u00e0m \u00eam d\u1ecbu s\u1ef1 kh\u00f3 ch\u1ecbu, ch\u1eadn \u0111\u1ee9ng<\/span> c\u01a1n \u0111au, ngay c\u1ea3 l\u00e0m cho ta c\u1ea3m th\u1ea5y<\/span> h\u01b0ng ph\u1ea5n (euphoria), nh\u00e0 nghi\u00ean c\u1ee9u<\/span> McGovern vi\u1ebft nh\u01b0 th\u1ebf.<\/p>\n

8. Thi\u1ec1n c\u00f3 th\u1ec3 t\u00e1i t\u1ea1o n\u00e3o b\u1ed9 t\u1ed1t h\u01a1n<\/span>.<\/b><\/i><\/p>\n

T\u00e1c gi\u1ea3<\/span> b\u00e0i b\u00e1o vi\u1ebft, t\u00f4i c\u1ee9 t\u01b0\u1edfng Thi\u1ec1n ch\u1ec9<\/span> gi\u00fap t\u00f4i gia t\u0103ng<\/span> s\u1ef1 ch\u00fa \u00fd v\u00e0 c\u00f3 s\u1ef1 an l\u1ea1c<\/span> su\u1ed1t ng\u00e0y, nh\u01b0ng kh\u00f4ng ph\u1ea3i ch\u1ec9 c\u00f3 th\u1ebf, Thi\u1ec1n mang \u0111\u1ebfn<\/span> c\u1ea3 kh\u1ed1i l\u1ee3i \u00edch<\/span>. Sau \u0111\u00e2y l\u00e0 v\u00e0i th\u00ed d\u1ee5<\/span>:<\/p>\n

-\u00cdt b\u1ecb \u00e2u phi\u1ec1n:<\/i> \u0110i\u1ec1u n\u1ea7y r\u1ea5t th\u00edch th\u00fa<\/span>. Thi\u1ec1n nhi\u1ec1u, \u00e2u phi\u1ec1n \u00edt (The more we meditate, the less anxiety we have). V\u00ec l\u00fac ch\u00fang ta<\/span> Thi\u1ec1n th\u00ec nh\u1eefng con \u0111\u01b0\u1eddng<\/span> ti\u1ebfp n\u1ed1i<\/span> c\u00e1c gi\u00e2y th\u1ea7n kinh<\/span> b\u1ecb m\u1ea5t (we’re actually loosening the connections of particular neural pathways). Nghe c\u00f3 v\u1ebb tai h\u1ea1i<\/span>, nh\u01b0ng kh\u00f4ng. V\u00ec gi\u1eefa ph\u00eda tr\u01b0\u1edbc v\u00f5 n\u00e3o l\u00e0 v\u00f9ng chuy\u1ec3n t\u1ea3i [“me center” ] c\u00e1c th\u00f4ng tin li\u00ean h\u1ec7<\/span> v\u00e0 nh\u1eefng kinh nghi\u1ec7m<\/span> c\u1ee7a ch\u00fang ta<\/span>. Th\u00f4ng th\u01b0\u1eddng, nh\u1eefng con \u0111\u01b0\u1eddng<\/span> chuy\u1ec3n gi\u00e2y th\u1ea7n kinh<\/span> t\u1eeb s\u1ef1 nh\u1ea1y b\u00e9n c\u1ee7a c\u01a1 th\u1ec3 v\u00e0 nh\u1eefng trung t\u00e2m<\/span> s\u1ee3 h\u1ea3i c\u1ee7a n\u00e3o b\u1ed9 \u0111\u1ebfn v\u00f9ng “me center” r\u1ea5t m\u1ea1nh. L\u00fac c\u00f3 bi\u1ebfn c\u1ed1<\/span> nh\u01b0 s\u1ee3 h\u1ea3i ho\u1eb7c gi\u1eadn h\u1eddn th\u00ec v\u00f9ng n\u1ea7y k\u00edch ho\u1ea1t m\u1ea1nh l\u00e0m cho ch\u00fang ta<\/span> s\u1ee3 h\u1ea3i v\u00e0 c\u1ea3m th\u1ea5y<\/span> \u0111ang b\u1ecb t\u1ea5n c\u00f4ng. L\u00fac ng\u1ed3i thi\u1ec1n<\/span> \u0111\u01b0\u1ee3c 20 ph\u00fat, th\u00ec s\u1ef1 giao ti\u1ebfp c\u1ee7a gi\u00e2y th\u1ea7n kinh<\/span> b\u1ecb y\u1ebfu. C\u00f3 ngh\u0129a l\u00e0 ch\u00fang ta<\/span> kh\u00f4ng ph\u1ea3n \u1ee9ng<\/span> m\u1ea1nh \u0111\u1ed1i v\u1edbi c\u00e1c c\u1ea3m x\u00fac<\/span> trong v\u00f9ng \u201cme center\u201d. Xem h\u00ecnh \u0111\u00ednh k\u00e8m:<\/p>\n

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Tr\u01b0\u1edbc l\u00fac Thi\u1ec1n Sau l\u00fac Thi\u1ec1n<\/i><\/p>\n

-Nhi\u1ec1u s\u00e1ng t\u1ea1o<\/span><\/i> (More Creativity): <\/i>M\u1ed9t th\u00ed nghi\u1ec7m t\u1ea1i \u0110\u1ea1i h\u1ecdc<\/span> Leiden University, Netherlands cho th\u1ea5y, Thi\u1ec1n ch\u00fa \u00fd t\u1eadp trung (focused-attention meditation) kh\u00f4ng c\u00f3 d\u1ea5u hi\u1ec7u l\u00e0m gia t\u0103ng<\/span> s\u1ef1 s\u00e1ng t\u1ea1o<\/span>. Tr\u00e1i l\u1ea1i<\/span>, Thi\u1ec1n bu\u00f4ng th\u01b0 (open-monitoring meditation) c\u00f3 d\u1ea5u hi\u1ec7u gia t\u0103ng<\/span>.<\/p>\n

– Tr\u00ed nh\u1edb<\/span> t\u1ed1t h\u01a1n<\/span><\/i> (Better Memory):<\/i> B\u00e0 Catherine Kerr, m\u1ed9t th\u00ed nghi\u1ec7m vi\u00ean t\u1ea1i Martinos Center, t\u00ecm th\u1ea5y<\/span> nh\u1eefng ng\u01b0\u1eddi th\u1ef1c h\u00e0nh<\/span> Thi\u1ec1n Ch\u00e1nh ni\u1ec7m<\/span> (mindful meditation) th\u00ec n\u00e3o b\u1ed9 t\u1ef1 \u0111i\u1ec1u ch\u1ec9nh<\/span> lo\u1ea1i b\u1ecf<\/span> nh\u1eefng th\u1ee9 l\u00e0m l\u00e3ng tr\u00ed v\u00e0 gia t\u0103ng<\/span> \u00f3c s\u00e1ng t\u1ea1o<\/span> so v\u1edbi nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng thi\u1ec1n (screens out distractions and increase their productivity). Thi\u1ec1n, c\u00f2n l\u00e0m t\u0103ng gia l\u00f2ng t\u1eeb<\/span> bi, gi\u1ea3m c\u0103ng th\u1eb3ng<\/span>, c\u1ea3i ti\u1ebfn<\/span> k\u1ef9 n\u0103ng nh\u1edb v\u00e0 ngay c\u1ea3 t\u0103ng gia tr\u00ed th\u00f4ng minh<\/span> (Meditation has also been linked to increasing compassion, decreasing stress, improving memory skills and even increasing the amount of gray matter in the brain).<\/p>\n

T\u00d3M L\u01af\u1ee2C<\/b><\/p>\n

B\u00e0i vi\u1ebft tuy ng\u1eafn, nh\u01b0ng cho ch\u00fang ta<\/span> m\u1ed9t h\u00ecnh \u1ea3nh<\/span> r\u1ea5t \u00edch l\u1ee3i<\/span> v\u00e0 kh\u00e1 c\u1ee5 th\u1ec3<\/span> v\u1ec1, s\u1ef1 v\u1eadn h\u00e0nh<\/span> c\u1ee7a n\u00e3o b\u1ed9 li\u00ean \u0111\u1edbi<\/span> \u0111\u1ebfn luy\u1ec7n t\u1eadp th\u1ec3 l\u1ef1c<\/span> v\u00e0 Thi\u1ec1n qu\u00e1n<\/span>.<\/p>\n

Qua \u0111\u00f3, m\u1ed9t l\u1ea7n<\/span> n\u1eefa, ch\u00fang ta<\/span> th\u1ea5y t\u00e2m t\u1ea1o t\u00e1c, t\u00e2m ch\u1ee7 \u0111\u1ed9ng, v\u1ea1n ph\u00e1p<\/span> \u0111\u1ec1u do t\u00e2m nh\u01b0 l\u1eddi Ph\u1eadt d\u1ea1y<\/span>.<\/p>\n

N\u1ebfu t\u00e2m an, th\u00e2n l\u1ea1c th\u00ec h\u1ea1nh ph\u00fac<\/span> s\u1ebd n\u1eb1m trong t\u1ea7m tay v\u1edbi. M\u00e0 Thi\u1ec1n c\u00f3 th\u1ec3 chuy\u1ec3n \u0111\u1ed5i<\/span> t\u00e2m. Do \u0111\u00f3, Thi\u1ec1n c\u00f3 th\u1ec3 thay \u0111\u1ed5i th\u00e2n v\u00e0 thay \u0111\u1ed5i cu\u1ed9c s\u1ed1ng c\u1ee7a ch\u00fang ta<\/span> t\u1eeb s\u1ea7u bi<\/span> kh\u1ed5 l\u1ee5y, c\u0103ng th\u1eb3ng<\/span> gi\u1eadn h\u1eddn th\u00e0nh con ng\u01b0\u1eddi<\/span> an l\u1ea1c<\/span>, h\u1ea1nh ph\u00fac<\/span>, \u00edt t\u1eadt b\u1ec7nh, \u0111\u1eb9p v\u00e0 th\u00f4ng minh<\/span> h\u01a1n. X\u00e3 h\u1ed9i<\/span> l\u00e0 t\u1eadp h\u1ee3p c\u1ee7a nh\u1eefng \u0111\u01a1n v\u1ecb<\/span> c\u00e1 nh\u00e2n<\/span>. N\u1ebfu m\u1ed7i m\u1ed9t c\u00e1 nh\u00e2n<\/span> t\u1ed1t \u0111\u1eb9p<\/span> kh\u1ecfe m\u1ea1nh th\u00ec x\u00e3 h\u1ed9i<\/span> s\u1ebd \u0111\u01b0\u1ee3c chuy\u1ec3n h\u00f3a<\/span>, th\u0103ng hoa v\u00e0 ph\u00fa c\u01b0\u1eddng<\/span>.<\/p>\n

Thi\u1ec1n l\u00e0 th\u1ee9c \u0103n<\/span> l\u00e0 ngu\u1ed3n s\u1ed1ng c\u1ee7a nh\u00e2n lo\u1ea1i<\/span>. M\u1ed7i ng\u00e0y gi\u00e0nh v\u00e0i ch\u1ee5c ph\u00fat \u0111\u1ec3 th\u01b0\u1edfng th\u1ee9c<\/span> s\u1ef1 di\u1ec7u d\u1ee5ng<\/span> c\u1ee7a Thi\u1ec1n. Mong t\u1ea5t c\u1ea3 d\u00f5ng m\u00e3nh tin t\u1ea5n th\u1ef1c t\u1eadp<\/span>.<\/p>\n

H\u1ed3ng Quang<\/p>\n

16.3.2014<\/p>\n

Ghi ch\u00fa<\/p>\n

* (\u0110o\u1ea1n v\u0103n ti\u1ebfng Vi\u1ec7t \u0111\u01b0\u1ee3c d\u1ecbch t\u1eeb b\u1ea3n ti\u1ebfng Anh do \u201cEquiSync Support info@eocinstitute.org\u201d <\/i> g\u1edfi \u0111\u1ebfn.<\/p>\n

**<\/p>\n

[http:\/\/www.huffingtonpost.com\/belle-beth-cooper\/10-surprising-things-that-benefit-our-brains_b_4275770.html?utm_hp_ref=meditation]. Posted <\/i>11\/19\/2013 7:36 pm<\/p>\n

B\u00e0i vi\u1ebft b\u1eb1ng ti\u1ebfng Vi\u1ec7t b\u00ean tr\u00ean d\u1ef1a theo b\u00e0i \u201c10 Surprising Things That Benefit Our Brains That You Can Do Every Day\u201d.<\/i><\/div>\n

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Ngu\u1ed3n : Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

[ad_1] THI\u1ec0N CH\u00c1NH NI\u1ec6M V\u00c0 N\u00c3O B\u1ed8 (Mindful Meditation & Brain) H\u1ed3ng Quang \u201cCon ng\u01b0\u1eddi th\u01b0\u1eddng tr\u1edf th\u00e0nh c\u00e1i m\u00e0 h\u1ecd mu\u1ed1n. N\u1ebfu t\u00f4i c\u1ee9 ngh\u0129 r\u1eb1ng t\u00f4i\u2026<\/p>\n","protected":false},"author":1,"featured_media":7322,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[104],"tags":[],"td_series":[],"class_list":["post-7321","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-giai-dap-nghi-hoac"],"_links":{"self":[{"href":"https:\/\/tamhoc.org\/trang-chu\/wp-json\/wp\/v2\/posts\/7321","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tamhoc.org\/trang-chu\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tamhoc.org\/trang-chu\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tamhoc.org\/trang-chu\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/tamhoc.org\/trang-chu\/wp-json\/wp\/v2\/comments?post=7321"}],"version-history":[{"count":0,"href":"https:\/\/tamhoc.org\/trang-chu\/wp-json\/wp\/v2\/posts\/7321\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tamhoc.org\/trang-chu\/wp-json\/wp\/v2\/media\/7322"}],"wp:attachment":[{"href":"https:\/\/tamhoc.org\/trang-chu\/wp-json\/wp\/v2\/media?parent=7321"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tamhoc.org\/trang-chu\/wp-json\/wp\/v2\/categories?post=7321"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tamhoc.org\/trang-chu\/wp-json\/wp\/v2\/tags?post=7321"},{"taxonomy":"td_series","embeddable":true,"href":"https:\/\/tamhoc.org\/trang-chu\/wp-json\/wp\/v2\/td_series?post=7321"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}