{"id":10036,"date":"2026-06-14T13:32:40","date_gmt":"2026-06-14T06:32:40","guid":{"rendered":"https:\/\/www.bautruc.com\/?p=10036"},"modified":"2026-06-14T13:32:40","modified_gmt":"2026-06-14T06:32:40","slug":"mindfulness-chanh-niem-hang-ngay","status":"publish","type":"post","link":"https:\/\/www.bautruc.com\/en\/mindfulness-chanh-niem-hang-ngay\/","title":{"rendered":"Mindfulness L\u00e0 G\u00ec V\u00e0 10 B\u00e0i T\u1eadp Ch\u00e1nh Ni\u1ec7m D\u1ec5 L\u00e0m H\u00e0ng Ng\u00e0y"},"content":{"rendered":"

B\u1ea1n c\u00f3 bao gi\u1edd \u0103n m\u1ed9t b\u1eefa c\u01a1m m\u00e0 kh\u00f4ng bi\u1ebft m\u00ecnh \u0111ang \u0103n g\u00ec, ho\u1eb7c \u0111i l\u00e0m v\u1ec1 m\u00e0 kh\u00f4ng nh\u1edb \u0111\u00e3 \u0111i qua nh\u1eefng con \u0111\u01b0\u1eddng n\u00e0o? \u0110\u00f3 l\u00e0 d\u1ea5u hi\u1ec7u cho th\u1ea5y t\u00e2m tr\u00ed b\u1ea1n \u0111ang “ch\u1ea1y tr\u00ean ch\u1ebf \u0111\u1ed9 t\u1ef1 \u0111\u1ed9ng” \u2014 v\u00e0 mindfulness ch\u00ednh l\u00e0 c\u00e1ch \u0111\u1ec3 k\u00e9o b\u1ea1n tr\u1edf l\u1ea1i v\u1edbi th\u1ef1c t\u1ea1i.<\/p>\n\n

Mindfulness (Ch\u00e1nh ni\u1ec7m) l\u00e0 g\u00ec?<\/h2>\n\n

Mindfulness, hay c\u00f2n g\u1ecdi l\u00e0 ch\u00e1nh ni\u1ec7m, l\u00e0 tr\u1ea1ng th\u00e1i ch\u00fa \u00fd c\u00f3 ch\u1ee7 \u0111\u00edch v\u00e0o kho\u1ea3nh kh\u1eafc hi\u1ec7n t\u1ea1i \u2014 kh\u00f4ng ph\u00e1n x\u00e9t, kh\u00f4ng lo l\u1eafng v\u1ec1 qu\u00e1 kh\u1ee9 hay t\u01b0\u01a1ng lai. B\u1ea1n nh\u1eadn th\u1ee9c r\u00f5 nh\u1eefng g\u00ec \u0111ang x\u1ea3y ra: h\u01a1i th\u1edf, c\u1ea3m x\u00fac, suy ngh\u0129 v\u00e0 m\u00f4i tr\u01b0\u1eddng xung quanh.<\/p>\n\n

\u0110\u00e2y kh\u00f4ng ph\u1ea3i k\u1ef9 thu\u1eadt t\u00f4n gi\u00e1o hay th\u1ea7n b\u00ed. Mindfulness l\u00e0 k\u1ef9 n\u0103ng th\u1ef1c h\u00e0nh c\u00f3 th\u1ec3 h\u1ecdc \u0111\u01b0\u1ee3c, v\u00e0 ng\u00e0y c\u00e0ng \u0111\u01b0\u1ee3c nhi\u1ec1u nghi\u00ean c\u1ee9u khoa h\u1ecdc ch\u1ee9ng minh hi\u1ec7u qu\u1ea3.<\/p>\n\n

L\u1ee3i \u00edch c\u1ee7a mindfulness v\u1edbi s\u1ee9c kh\u1ecfe tinh th\u1ea7n<\/h2>\n\n

Gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 lo \u00e2u<\/h3>\n

Khi b\u1ea1n th\u1ef1c h\u00e0nh ch\u00e1nh ni\u1ec7m, n\u00e3o b\u1ed9 gi\u1ea3m ho\u1ea1t \u0111\u1ed9ng c\u1ee7a v\u00f9ng amygdala \u2014 trung t\u00e2m x\u1eed l\u00fd n\u1ed7i s\u1ee3 v\u00e0 ph\u1ea3n \u1ee9ng c\u0103ng th\u1eb3ng. Nhi\u1ec1u nghi\u00ean c\u1ee9u cho th\u1ea5y ch\u1ec9 sau 8 tu\u1ea7n t\u1eadp mindfulness \u0111\u1ec1u \u0111\u1eb7n, m\u1ee9c \u0111\u1ed9 lo \u00e2u v\u00e0 cortisol (hormone c\u0103ng th\u1eb3ng) gi\u1ea3m r\u00f5 r\u1ec7t.<\/p>\n\n

T\u0103ng kh\u1ea3 n\u0103ng t\u1eadp trung<\/h3>\n

Trong th\u1eddi \u0111\u1ea1i m\u1ea1ng x\u00e3 h\u1ed9i v\u00e0 th\u00f4ng b\u00e1o li\u00ean t\u1ee5c, s\u1ef1 t\u1eadp trung ng\u00e0y c\u00e0ng tr\u1edf th\u00e0nh “xa x\u1ec9 ph\u1ea9m”. Ch\u00e1nh ni\u1ec7m r\u00e8n luy\u1ec7n n\u00e3o b\u1ed9 nh\u1eadn bi\u1ebft khi n\u00e0o t\u00e2m tr\u00ed \u0111ang lang thang, v\u00e0 nh\u1eb9 nh\u00e0ng k\u00e9o n\u00f3 tr\u1edf l\u1ea1i. \u0110\u00e2y l\u00e0 k\u1ef9 n\u0103ng c\u1ef1c k\u1ef3 h\u1eefu \u00edch trong c\u00f4ng vi\u1ec7c v\u00e0 h\u1ecdc t\u1eadp.<\/p>\n\n

Ng\u1ee7 ngon v\u00e0 s\u00e2u gi\u1ea5c h\u01a1n<\/h3>\n

Nhi\u1ec1u ng\u01b0\u1eddi m\u1ea5t ng\u1ee7 v\u00ec n\u00e3o kh\u00f4ng t\u1eaft \u0111\u01b0\u1ee3c \u2014 c\u1ee9 l\u1ea9m nh\u1ea9m l\u1ea1i chuy\u1ec7n ban ng\u00e0y ho\u1eb7c lo l\u1eafng v\u1ec1 ng\u00e0y mai. Mindfulness tr\u01b0\u1edbc gi\u1edd ng\u1ee7 gi\u00fap “l\u00e0m ch\u1eadm” d\u00f2ng suy ngh\u0129, t\u1ea1o \u0111i\u1ec1u ki\u1ec7n \u0111\u1ec3 c\u01a1 th\u1ec3 chuy\u1ec3n sang tr\u1ea1ng th\u00e1i ngh\u1ec9 ng\u01a1i t\u1ef1 nhi\u00ean.<\/p>\n\n

10 b\u00e0i t\u1eadp ch\u00e1nh ni\u1ec7m d\u1ec5 l\u00e0m h\u00e0ng ng\u00e0y<\/h2>\n\n\n\n
\n \"Th\u1ef1c\n<\/figure>\n\n\n\n

B\u1ea1n kh\u00f4ng c\u1ea7n ng\u1ed3i thi\u1ec1n h\u00e0ng gi\u1edd hay c\u00f3 kh\u00f4ng gian \u0111\u1eb7c bi\u1ec7t. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 10 b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n c\u00f3 th\u1ec3 th\u1ef1c h\u00e0nh ngay h\u00f4m nay:<\/p>\n\n

    \n
  1. Th\u1edf 4-7-8:<\/strong> H\u00edt v\u00e0o 4 gi\u00e2y, n\u00edn th\u1edf 7 gi\u00e2y, th\u1edf ra 8 gi\u00e2y. L\u00e0m 3\u20134 l\u1ea7n khi c\u1ea3m th\u1ea5y c\u0103ng th\u1eb3ng.<\/li>\n
  2. Quan s\u00e1t h\u01a1i th\u1edf 5 ph\u00fat:<\/strong> Ng\u1ed3i y\u00ean, ch\u1ec9 ch\u00fa \u00fd h\u01a1i th\u1edf ra v\u00e0o. Khi suy ngh\u0129 xu\u1ea5t hi\u1ec7n, nh\u1eb9 nh\u00e0ng quay v\u1ec1 h\u01a1i th\u1edf.<\/li>\n
  3. Qu\u00e9t c\u01a1 th\u1ec3 (body scan):<\/strong> N\u1eb1m xu\u1ed1ng, ch\u00fa \u00fd l\u1ea7n l\u01b0\u1ee3t t\u1eebng ph\u1ea7n c\u01a1 th\u1ec3 t\u1eeb ng\u00f3n ch\u00e2n l\u00ean \u0111\u1ec9nh \u0111\u1ea7u. C\u1ea3m nh\u1eadn m\u00e0 kh\u00f4ng ph\u00e1n x\u00e9t.<\/li>\n
  4. \u0102n u\u1ed1ng c\u00f3 ch\u00e1nh ni\u1ec7m:<\/strong> T\u1eaft \u0111i\u1ec7n tho\u1ea1i khi \u0103n, nhai ch\u1eadm, ch\u00fa \u00fd m\u00f9i v\u1ecb, k\u1ebft c\u1ea5u v\u00e0 m\u00e0u s\u1eafc c\u1ee7a th\u1ee9c \u0103n.<\/li>\n
  5. \u0110i b\u1ed9 ch\u00e1nh ni\u1ec7m:<\/strong> Ch\u00fa \u00fd t\u1eebng b\u01b0\u1edbc ch\u00e2n ch\u1ea1m \u0111\u1ea5t, c\u1ea3m nh\u1eadn gi\u00f3 v\u00e0 \u00e2m thanh xung quanh \u2014 thay v\u00ec nh\u00ecn \u0111i\u1ec7n tho\u1ea1i.<\/li>\n
  6. Quy t\u1eafc 5-4-3-2-1:<\/strong> Nh\u00ecn 5 th\u1ee9, ch\u1ea1m 4 th\u1ee9, nghe 3 \u00e2m thanh, ng\u1eedi 2 m\u00f9i, n\u1ebfm 1 v\u1ecb \u2014 gi\u00fap k\u00e9o b\u1ea1n v\u1ec1 th\u1ef1c t\u1ea1i ngay l\u1eadp t\u1ee9c.<\/li>\n
  7. Vi\u1ebft nh\u1eadt k\u00fd c\u1ea3m x\u00fac:<\/strong> M\u1ed7i t\u1ed1i d\u00e0nh 5 ph\u00fat vi\u1ebft c\u1ea3m x\u00fac trong ng\u00e0y, kh\u00f4ng ch\u1ec9nh s\u1eeda, kh\u00f4ng ph\u00e1n x\u00e9t.<\/li>\n
  8. D\u1eebng l\u1ea1i 1 ph\u00fat gi\u1eefa ng\u00e0y:<\/strong> \u0110\u1eb7t chu\u00f4ng nh\u1eafc l\u00fac 12 gi\u1edd tr\u01b0a, d\u1eebng m\u1ecdi vi\u1ec7c, nh\u1eafm m\u1eaft th\u1edf 10 h\u01a1i s\u00e2u.<\/li>\n
  9. L\u1eafng nghe c\u00f3 ch\u00e1nh ni\u1ec7m:<\/strong> Khi n\u00f3i chuy\u1ec7n v\u1edbi ng\u01b0\u1eddi kh\u00e1c, t\u1eadp trung ho\u00e0n to\u00e0n v\u00e0o h\u1ecd \u2014 kh\u00f4ng chu\u1ea9n b\u1ecb c\u00e2u tr\u1ea3 l\u1eddi trong khi h\u1ecd \u0111ang n\u00f3i.<\/li>\n
  10. Ch\u00e1nh ni\u1ec7m bu\u1ed5i s\u00e1ng:<\/strong> Tr\u01b0\u1edbc khi c\u1ea7m \u0111i\u1ec7n tho\u1ea1i, ng\u1ed3i y\u00ean 2\u20133 ph\u00fat, h\u00edt th\u1edf v\u00e0 \u0111\u1eb7t \u00fd \u0111\u1ecbnh cho ng\u00e0y m\u1edbi.<\/li>\n<\/ol>\n\n

    L\u01b0u \u00fd khi th\u1ef1c h\u00e0nh<\/h2>\n\n

    Mindfulness kh\u00f4ng c\u00f3 ngh\u0129a l\u00e0 “x\u00f3a s\u1ea1ch” suy ngh\u0129 \u2014 \u0111i\u1ec1u \u0111\u00f3 l\u00e0 kh\u00f4ng th\u1ec3. M\u1ee5c ti\u00eau l\u00e0 nh\u1eadn ra suy ngh\u0129 xu\u1ea5t hi\u1ec7n, nh\u01b0ng kh\u00f4ng b\u1ecb cu\u1ed1n v\u00e0o ch\u00fang. Ban \u0111\u1ea7u b\u1ea1n c\u00f3 th\u1ec3 th\u1ea5y kh\u00f3 t\u1eadp trung ho\u1eb7c b\u1ed3n ch\u1ed3n \u2014 \u0111\u00f3 l\u00e0 b\u00ecnh th\u01b0\u1eddng.<\/p>\n\n

    N\u1ebfu b\u1ea1n \u0111ang tr\u1ea3i qua tr\u1ea7m c\u1ea3m n\u1eb7ng, lo \u00e2u m\u00e3n t\u00ednh ho\u1eb7c ch\u1ea5n th\u01b0\u01a1ng t\u00e2m l\u00fd, h\u00e3y k\u1ebft h\u1ee3p mindfulness v\u1edbi vi\u1ec7c g\u1eb7p chuy\u00ean gia t\u00e2m l\u00fd. Ch\u00e1nh ni\u1ec7m h\u1ed7 tr\u1ee3 t\u1ed1t nh\u1ea5t khi \u0111i c\u00f9ng li\u1ec7u ph\u00e1p chuy\u00ean nghi\u1ec7p.<\/p>\n\n

    B\u1eaft \u0111\u1ea7u t\u1eeb h\u00f4m nay<\/h2>\n\n

    B\u1ea1n kh\u00f4ng c\u1ea7n thay \u0111\u1ed5i c\u1ea3 cu\u1ed9c s\u1ed1ng \u0111\u1ec3 b\u1eaft \u0111\u1ea7u th\u1ef1c h\u00e0nh ch\u00e1nh ni\u1ec7m. H\u00e3y ch\u1ecdn m\u1ed9t b\u00e0i t\u1eadp trong danh s\u00e1ch tr\u00ean v\u00e0 th\u1ef1c h\u00e0nh \u0111\u1ec1u \u0111\u1eb7n trong 7 ng\u00e0y. Ch\u1ec9 5 ph\u00fat m\u1ed7i ng\u00e0y c\u0169ng \u0111\u1ee7 t\u1ea1o ra s\u1ef1 kh\u00e1c bi\u1ec7t m\u00e0 b\u1ea1n c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c.<\/p>\n\n

    T\u00e2m tr\u00ed kh\u1ecfe m\u1ea1nh kh\u00f4ng ph\u1ea3i l\u00e0 t\u00e2m tr\u00ed kh\u00f4ng c\u00f3 lo \u00e2u \u2014 m\u00e0 l\u00e0 t\u00e2m tr\u00ed bi\u1ebft c\u00e1ch tr\u1edf v\u1ec1 v\u1edbi kho\u1ea3nh kh\u1eafc hi\u1ec7n t\u1ea1i m\u1ed7i khi c\u1ea7n thi\u1ebft.<\/p>\n\n

    Ngu\u1ed3n tham kh\u1ea3o:<\/strong> healthline.com, psychcentral.com, who.int<\/p>","protected":false},"excerpt":{"rendered":"

    Mindfulness (ch\u00e1nh ni\u1ec7m) l\u00e0 k\u1ef9 n\u0103ng ch\u00fa \u00fd c\u00f3 ch\u1ee7 \u0111\u00edch v\u00e0o hi\u1ec7n t\u1ea1i, gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng, t\u0103ng t\u1eadp trung v\u00e0 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7.<\/p>","protected":false},"author":2,"featured_media":10032,"comment_status":"closed","ping_status":"0","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[37],"tags":[],"class_list":["post-10036","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suc-khoe-tinh-than"],"_links":{"self":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/10036","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/comments?post=10036"}],"version-history":[{"count":2,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/10036\/revisions"}],"predecessor-version":[{"id":10049,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/10036\/revisions\/10049"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/media\/10032"}],"wp:attachment":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/media?parent=10036"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/categories?post=10036"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/tags?post=10036"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}