{"id":814,"date":"2021-05-20T11:51:55","date_gmt":"2021-05-20T04:51:55","guid":{"rendered":"https:\/\/giaotieptracan.com\/?p=814"},"modified":"2021-05-20T11:51:55","modified_gmt":"2021-05-20T04:51:55","slug":"chu-tam-nhung-ky-nang-quan-trong","status":"publish","type":"post","link":"https:\/\/www.giaotieptracan.com\/vi\/2021\/05\/20\/chu-tam-nhung-ky-nang-quan-trong\/","title":{"rendered":"Ch\u00fa t\u00e2m &#8211; Nh\u1eefng k\u1ef9 n\u0103ng quan tr\u1ecdng"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Gi\u1eefa &#8220;L\u1eae<strong>NG<\/strong>&#8221; v\u00e0 &#8220;<strong>NG<\/strong>HE&#8221; c\u00f3 m\u1ed9t l\u1eddi m\u1eddi, \u0111\u00f3 l\u00e0 h\u00e3y <strong>&#8220;NG<\/strong>H\u1ec8&#8221; &#8211; ngh\u1ec9 ng\u01a1i m\u1ed9t ch\u00fat. \u0110a s\u1ed1 ch\u00fang ta \u0111\u1ec1u \u0111\u00e3 c\u00f3 th\u1ec3 l\u1eafng nghe t\u1ed1t khi c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u1ea1ng m\u00ecnh tho\u1ea3i m\u00e1i, d\u1ec5 ch\u1ecbu. Ch\u00fa t\u00e2m &#8211; hay c\u00f2n g\u1ecdi l\u00e0 mindfulness &#8211; l\u00e0 m\u1ed9t c\u00f4ng c\u1ee5 \u0111\u1eafc l\u1ef1c \u0111\u1ec3 ch\u00fang ta \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>MINDFULNESS<br>(ch\u00e1nh ni\u1ec7m, ch\u00fa t\u00e2m, t\u1ec9nh th\u1ee9c)<\/td><td>1. Nh\u1eadn di\u1ec7n h\u01a1i th\u1edf<br>2. Nh\u1eadn di\u1ec7n c\u1ea3m gi\u00e1c c\u01a1 th\u1ec3 (body scan)<br>3. Nh\u1eadn di\u1ec7n c\u1ea3m x\u00fac<br>4. G\u1ecdi t\u00ean c\u1ea3m x\u00fac<br>5. \u0110\u00f3n nh\u1eadn c\u1ea3m x\u00fac (kh\u00f4ng ph\u00e1n x\u00e9t, kh\u00f4ng \u0111\u00e8 n\u00e9n, kh\u00f4ng ch\u1ed1i b\u1ecf)<br>6. Nh\u1eadn di\u1ec7n nhu c\u1ea7u<br>*K\u1ebft h\u1ee3p mindfulness v\u00e0o l\u1eafng nghe v\u00e0 c\u00e1c ho\u1ea1t \u0111\u1ed9ng h\u00e0ng ng\u00e0y<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Theo Peter Bregman, ch\u00fang ta ch\u1ec9 c\u1ea7n <a rel=\"noreferrer noopener\" href=\"https:\/\/bregmanpartners.com\/books\/four-seconds\/\" target=\"_blank\">4 gi\u00e2y \u0111\u1ec3 c\u00f3 th\u1ec3 t\u0129nh l\u1ea1i v\u00e0 t\u1ec9nh t\u00e1o h\u01a1n<\/a>. Ngay l\u00fac n\u00e0y, m\u1eddi b\u1ea1n t\u1ea1m g\u00e1c l\u1ea1i m\u1ecdi vi\u1ec7c. H\u00edt m\u1ed9t h\u01a1i th\u1eadt s\u00e2u trong 4 gi\u00e2y.  R\u1ed3i th\u1edf ra ch\u1eadm v\u00e0 \u0111\u1ec1u.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 \u1ee9ng d\u1ee5ng <a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324417#about\" target=\"_blank\" rel=\"noreferrer noopener\">b\u00e0i t\u1eadp th\u1edf 4-7-8<\/a> gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng, b\u00ecnh t\u0129nh v\u00e0 ng\u1ee7 ngon h\u01a1n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u1ebfu c\u00f3 th\u1ec3, h\u00e3y d\u00e0nh 5 ph\u00fat m\u1ed7i ng\u00e0y cho c\u01a1 th\u1ec3 m\u00ecnh. Nh\u00fac nh\u00edch v\u00e0 c\u1ea3m nh\u1eadn c\u00e1c ng\u00f3n ch\u00e2n. T\u1eeb t\u1eeb d\u00f9ng s\u1ef1 ch\u00fa t\u00e2m nh\u1eadn di\u1ec7n c\u1ea3m gi\u00e1c c\u1ee7a t\u1eebng b\u1ed9 ph\u1eadn c\u01a1 th\u1ec3 t\u1eeb d\u01b0\u1edbi l\u00ean tr\u00ean v\u00e0 ng\u01b0\u1ee3c l\u1ea1i.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mong b\u1ea1n c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p c\u00e1c b\u00e0i t\u1eadp tr\u00ean v\u00e0o nh\u1eefng l\u00fac d\u1ea7u s\u00f4i l\u1eeda b\u1ecfng nh\u1ea5t c\u1ee7a m\u00ecnh.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Gi\u1eefa &#8220;L\u1eaeNG&#8221; v\u00e0 &#8220;NGHE&#8221; c\u00f3 m\u1ed9t l\u1eddi m\u1eddi, \u0111\u00f3 l\u00e0 h\u00e3y &#8220;NGH\u1ec8&#8221; &#8211; ngh\u1ec9 ng\u01a1i m\u1ed9t ch\u00fat. \u0110a s\u1ed1 ch\u00fang ta \u0111\u1ec1u \u0111\u00e3 c\u00f3 th\u1ec3 l\u1eafng nghe t\u1ed1t khi c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u1ea1ng m\u00ecnh tho\u1ea3i m\u00e1i, d\u1ec5 ch\u1ecbu. Ch\u00fa t\u00e2m &#8211; hay c\u00f2n g\u1ecdi l\u00e0 mindfulness &#8211; l\u00e0 m\u1ed9t c\u00f4ng c\u1ee5 \u0111\u1eafc l\u1ef1c \u0111\u1ec3 ch\u00fang ta \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i.<\/p>\n","protected":false},"author":4,"featured_media":816,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[47,13],"tags":[],"class_list":["post-814","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-boi-canh-ung-dung","category-lang-nghe"],"_links":{"self":[{"href":"https:\/\/www.giaotieptracan.com\/vi\/wp-json\/wp\/v2\/posts\/814","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.giaotieptracan.com\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.giaotieptracan.com\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.giaotieptracan.com\/vi\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.giaotieptracan.com\/vi\/wp-json\/wp\/v2\/comments?post=814"}],"version-history":[{"count":0,"href":"https:\/\/www.giaotieptracan.com\/vi\/wp-json\/wp\/v2\/posts\/814\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.giaotieptracan.com\/vi\/wp-json\/wp\/v2\/media?parent=814"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.giaotieptracan.com\/vi\/wp-json\/wp\/v2\/categories?post=814"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.giaotieptracan.com\/vi\/wp-json\/wp\/v2\/tags?post=814"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}