KH CONG TAM PHAP

THIEN PHOI HP VI THAN KINH HOC

VA TAP VA TU
VA HNG NIEM HANH PHUC BAO LA KY DIEU

Phung Sn

Ngai at Lai Lat Ma khch le cac nha than kinh hoc va chung ta: Moi thi ai can co mot phng phap thc hanh ap ng vi nhu cau cua thi ai o.

Moi Thi ai Nen Co Mot Phng Phap Tu Tap Thch Hp

Ngai at Lai lat Ma trong buoi noi chuyen tai thu o Hoa Thnh on, Hoa Ky, vao ngay 12 thang 11, nam 2005 vi tren mi ngan nha than kinh hoc a nhan manh: Phat giao a tao ra s xep loai phong phu cac trang thai tam thc cung nh phng phap thien quan e thanh loc cac loai tam s. Nh vay, mot s trao oi chan thanh gia ao Phat va khoa hoc hien ai trong lanh vc rong ln lien he en tam con ngi, t nhan thc en cam xuc, e hieu kha nang thay oi hien a co san trong bo nao con ngi, von rat ang quan tam va nhieu li ch. S gap g gia khoa than kinh hoc hien ai va phng phap thien quan ao Phat co the dan en s khao cu ve nhng tac ong cua cac hoat ong co chu y ni cac mach than kinh trong bo nao, nhng ni c xem la rat quan yeu cho nhng dien tien tam y lien he en cac tam s Ve cach huan luyen tam lien he en ieu hanh s chu y va cam xuc, chung ta can neu len cau hoi: Moi phng phap thc hanh thng thch hp vi mot giai oan nao o th mi a en ket qua. Vay chung ta nen tao ra cac phng phap thc hanh mi e ap ng cho nhng ngi thuoc nhng la tuoi khac nhau, trnh trang sc khoe khac nhau cung nh nhieu yeu to khac.

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Li Knh Cam n
Chung toi xin thanh tam cam n ao hu Cat Van Khoi, nh nhieu lan trc ay, a ong gop nhng y kien xay dng tot ep va giup cho viec hoan tat tot ep cuon sach nay e chuyen len mang. Chung toi cung xin cam n ao hu Be Th Tho a oc lai sach va giup trnh bay cac chng muc. Chung toi xin thanh tam cam ta T.T. Thch Nguyen Tang a vui long cho phep quyen sach nay, cung nh nhng cuon trc ay, c len Trang Nha Quang c e c gi en ban oc va tu hoc nam chau. Chung toi cung xin cam n cac ao hu cua cac nhom Anh ao, Truc Vang, Kh Cong Tam Phap, cung cac ao hu thuoc nhom khac Hoa Ky, Phap, c, Thuy S va Viet Nam a cung chung toi tu hoc va tap luyen trong nhieu nam qua. Chnh qua nhng kinh nghiem cu the ve phat trien sc khoe va niem hanh phuc ky dieu t s tu hoc va tap luyen o ma quyen sach nay c bien soan va knh gi en quy v vi long c mong quy v se co c nhieu li lac, phat trien niem hanh phuc len mc toi a cung thanh cong tren con ng tu hoc. Thanh Knh,

Phung Sn
Mua Xuan Nam mau Ty Ngay 15 thang 2 nam 2008

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Li Knh Tha
Hanh phuc la muc ch ln lao cua i ngi. Ai cung muon co hanh phuc va ai cung kiem tm hanh phuc. Luc nao chung ta cam thay sung sng, vui ve, thoa man, thch thu, thoai mai hay hng khi trong long th chung ta biet mnh ang hanh phuc. Trang thai hanh phuc nay hoan toan ngc lai vi kho au, lo lang, s hai, gian hn, quan quai, co n hay buon rau. Mot ben lam cho chung ta vui ti, nhe nhang, khoe manh con ben kia a en s met moi, kho s, chan chng va benh tat. Thong thng, theo cac nha tam ly hoc, sung sng the chat, nh an ngon, mac ep, giai tr, gap g ngi than tnh, thoa man cac oi hoi the chat la mot thanh phan cua hanh phuc. Nhng niem vui sng nay phat sinh t mot trung tam trong bo nao goi la trung tam ban thng tao ra cam giac sung sng. Th hai, hanh phuc cung la mot trang thai trong o khong co cac y tng tieu cc, nh che bai, trach moc, ngh xau ve mnh, ve ngi hay ve hoan canh mnh ang song, va cac cam xuc tieu cc nh gian d, lo lang, s hai hay tc gian, quay nhieu tam mnh. Khi cac y tng va cam xuc tieu cc bat au xuat hien trong tam la chung ta het cam nhan nhng niem sung sng noi tren. Th ba, e that s co hanh phuc, chung ta can co s cam nhan ve y ngha tot ep va toan dien cua i song. Chung ta cam nhan s bnh an cung tanh cach toan dien co y ngha cua i song chnh mnh, ch khong thay cuoc i ch la nhng manh vun chap noi nhau nh vui, buon, thng, ghet, sng, kho, than, thu hay thng yeu, ganh ghet, ri rac, manh mun. Khong nhng chung ta co c nhng niem an vui, sung sng ma chung ta con can nhan ro c trang thai an vui, sung sng o vi y ngha tot ep cua chung. Nh vay, khong nhng chung ta co c niem vui ma con thay niem vui co mot y ngha, nh con cai to chc sinh nhat cho me mnh, gia nh an banh sinh nhat rat ngon, vi long sung sng, cac ngi con om me va noi: Me i! Ngay hom nay la ngay cua me. c an banh mng sinh nht me lam cho chung con rat sung sng. Do o, hanh phuc bao gom cam giac sung sng cung vi y ngha cua no. Mot ngi ngoi thien mot mnh tren nui vao mua xuan thay hoa mai vang n, trc nhan c s co mat ky dieu cua moi s vat trong khong gian rong lang, rong ln bao la, hay chan khong dieu hu, long bng len mot niem an vui, sung sng, hanh phuc sau tham ky dieu qua s cam nhan tham sau va trc tiep y ngha chan that cua cuoc song va rieng biet ma tran ay, va nho be ma bao la, va lang le ma rat linh ong. Ngi song mot mnh tren nui cam nhan c niem vui cung y ngha ky dieu cua niem hanh phuc bao la ma khong can phai le thuoc ni s thoa man cac giac quan hay cac cam xuc nh ngi di pho. Noi khac i, ngi o khong phai le thuoc vao s thoa man cac giac quan mi co niem vui. Vay niem an vui hanh phuc o au? Ni tam hay ni bo nao? Chu the nhan biet la y thc (consciousness) con goi la tam (mind) nhan biet nhng g xuat hien tren mat y thc. Nhng xung lc, nhng dong ien, nhng chat than kinh hoa hoc, nhng hoat ong ni cac au mut cac si nhanh than kinh truyen i cac tn hieu gia cac khp cua cac si nhanh than kinh (synapse) th thuoc vo thc, cha bieu lo tren mat y thc thanh cac y tng hay vui buon. Khi chung ta nhan biet y tng hay cam xuc th cac hoat ong vo thc (cha nhan biet c) ni bo nao a chuyen thanh y thc (a nhan biet c) ni tam. Tam va nao cung hien hu va lien he mat thiet vi nhau. Tam co the tac ong vao nao va nao cung co the tac ong vao tam. Chung ta co the huan luyen e tam nhan biet cac y tng hay cam xuc tch cc do nhng hoat ong t bo nao (ma chnh qua s huan luyen hay thien tam a lam cho bo nao thay oi e co ieu kien phat sinh ra nhng th tch cc nay). Trong ao Phat, chung ta nghe nhac en tnh cach bat nh hay khong hai cua cac hien tng tam va vat (Nh: Cai nay co th cai kia co, cai nay khong th cai kia khong, cai nay sanh th cai kia sanh, cai nay diet th cai kia diet.). Trong nganh than kinh hoc cac nha chuyen mon nhan biet khu vc ban thng (lam cho vui) hay trng phat (lam cho au kho) trong bo nao, khu vc ngan chan khong cho cac y tng va cam xuc tieu cc xuat hien va khu vc ban cho cac cam xuc y ngha va tao ra s cam nhan cuoc song la mot th toan dien, ro rang va co y ngha. Thien, c e cao trong sinh hoat Phat giao gom co thien hoat ong va thien tnh lang, la mot chng trnh huan luyen

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vi muc ch phat trien hanh phuc vng chai va lau dai. Trong cac kinh ien c Phat thng noi ve tam va cach ieu hanh tam e xa bo kho au va at niem hanh phuc ln lao nhat cua i ngi. Cac nha than kinh hoc th noi nhieu ve bo nao cung cac khu vc lam phat sinh ra cam giac an vui, sung sng hay hanh phuc trong bo nao. Cuoi the ky th 20 va au the ky th 21, vi s khch le va tham d tch cc cua ngai at Lai Lat Ma, qua nhieu cuoc hoi thao ve thien va khoa hoc cung nh cung cap cac v thien s thng thang cho cac cuoc nghien cu ve cac khu vc tot ep phat tren ni bo nao khi thc hanh thien lau dai, cac nha than kinh hoc, trong o co giao s Richard Davidson, ngi a c t tuan san Time vao so xuan 2007, vinh danh la mot trong 100 ngi co anh hng en nhan loai, i en ket luan: Con ngi co kha nang dung tam e huan luyen bo nao, lam cho bo nao thay oi thanh tot hn e lam cho chung ta gia tang hanh phuc. Noi khac i, chung ta co the lam cho cac khu vc lien he en y tng va cam xuc tieu cc du bt cac hoat ong cung luc lam cho cac khu vc phat sinh s tch cc, chu y, tr nh, an vui, hanh phuc gia tang hoat ong trong bo nao. Thien s Ricard Mathieu a c giao s Davidson chup hnh bo nao va cho thay khu vc hanh phuc trong bo nao ong ta tang en 800% so vi ngi thng! Ngai at lai Lat Ma nhieu lan phat bieu long mong muon co mot s thc hanh ma moi ngi du theo ton giao nao hay khong theo ton giao nao eu co the thc hanh c e nhan loai cung at c niem hanh phuc vng chai va lau dai va t tren nen tang o, tao dng mot nen cam thong va hoa bnh chung cho the gii. Them vao o, trong cuoc hoi thao ve s li ch cua thien nham cha tr benh tat va lam cho hanh phuc loai ngi gia tang vao cuoi nam 2005 tai thu o Hoa Ky vi s tham s cua hang chuc ngan nha than kinh hoc, Ngai keu goi can phat trien mot phng phap tap luyen e ap ng nhu cau phat trien sc khoe va hanh phuc cua nhan loai trong the ky 21 nay. Hien nay thien, gom co thien tnh lang va thien hoat ong, c nhieu bac s, nhieu trung tam cham soc va phat trien sc khoe, nhieu benh vien va nhieu c s giao duc khuyen khch cac benh nhan, nhan vien, sinh vien va hoc sinh thc hanh e phat trien sc khoe, hanh phuc va thanh cong. Ho thc hanh mot loai thien thuan tuy, khong co mau sac ton giao. Thien a tr thanh mot sinh hoat chnh trong i song ngi Hoa Ky va nhieu ngi cac nc tay phng. Co the, ay la mot s ap ng tch cc noi tren. Trong nhieu nam qua tai Hoa Ky, cung nh nhieu ni khac, co nhieu chng trnh tap luyen khac nhau e gia tang sc khoe va hanh phuc. Kh Cong Tam Phap cung la mot trong cac chng trnh luan luyen noi tren co muc ch lam phat trien sc khoe va gia tang hanh phuc len mc toi u tuy theo theo s tha thiet cua moi ngi tham gia tap luyen. Cuon sach nay c soan ra vi muc ch nho be la cung cap nhng d kien can ban ve s lien he gia tam va bo nao cung vi phng thc huan luyen, dung tam ieu tc hay lam cho hi th ieu hoa, ieu than (trong o co bo nao) e phat trien sc khoe cung gia tang cac chc nang tot cua bo nao, va ieu tho hay cam nhan, chuyen hoa va phat trien cac cam giac an lac ni cac vung khac nhau trong than the va trong bo nao e xay dng mot nen hanh phuc vng chai va lau dai. Cuon sach nay ong gop mot phan rat nho be cho s phat trien sc khoe va hanh phuc ni ngi tap. Chnh s thiet tha cua ngi tap luyen, tao ra nguon hng khi va s sieng nang ben ch tap luyen thng xuyen, la yeu to chnh, chac chan va to ln nhat ong gop cho s phat trien sc khoe va niem hanh phuc ln lao ky dieu ni ngi tap Kh Cong Tam Phap. Con ng ngan dam bat au bang mot bc chan. Chung toi, vi tat ca tam thanh, than men chuc quy v at c nhieu an vui, sc khoe va hanh phuc cao vut nhat cua i ngi va bat au bc ti bc au tien tren con ng van dam ay hoa thm co la va kham pha cung thng thc hang ngay niem hanh phuc bao la ky dieu ni tam va ni bo nao cua chnh mnh. Than men, Phung Sn Mua Xuan Nam Mau Ty

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Chng 1 TM KIEM SUOI NGUON HANH PHUC

Thien s Ricard Matthieu c cac nha khoa hoc khao nghiem va thay hoat ong vo nao vung trc tran ben trai cua ong ta, vung an vui hanh phuc, gia tang en tot nh: 800% so vi 175 sinh vien lam oi tac trong cuoc nghien cu ket qua thc hanh thien trong thi gian ngan. Ong ta c cac nha than kinh hoc xac nhan: ay la ngi hanh phuc nhat tren the gii.

Mot Nha Khoa Hoc Tr Thanh Thien S Hanh Phuc Nhat The Gii
Xuat than t mot gia nh giau co va danh tieng Paris, Phap quoc, Ricard Matthieu tot nghiep bang tien s ve sinh hoc va lam viec di s hng dan cua giao s lanh giai Nobel Francis Jacob thuoc vien Pasteur. Me ong la mot nghe s tai hoa Yahne Le Toumelin va cha ong la ma triet hoc noi danh Phap Jean-Francois Revel. Luc 16 tuoi ong a co dp gap g vi rat nhieu van nhan, nghe s, cac nhan vat noi tieng cua nc Phap. i song thanh nien cua ong cung co rat nhieu thu vui: Co mot cho rieng, ban be nam n tot va vui ve, trt tuyet, tiec tung, gap g cac nhan vat thi danh, thong minh, hoc gioi, co bang cap cao va mot tng lai nghe nghiep sang choi. Tuy vay, ngi thanh nien may man nay van cam thay cuoc i mnh chang co g hao hng lam. Cho en mot hom ong ta xem mot cuon phim do mot ngi ban trong gia nh thc hien, ong Arnaud Desjardin, chieu hnh cac v thien s Tay Tang t nan An o. Mac du trong hoan canh kho khan phai lu vong sau khi x s b xam lang, net mat cua ho toa sang s tot lanh, sc manh noi tam va tr tue. Trc mat ong ta nh ang co hai mi v thanh St Francis cua Assisis hay hai mi triet gia giac ngo Socrates ang song trc mat. Lap tc, long ngi thanh nien nay phat ra c mong manh me muon gap g cac v thay tu Tay Tang. Ke t nam 1967, vao nhng ngay ngh he ngi thanh nien giau sang va tr thc Ricard Matthieu en vung Darjeeling An o tm thay hoc ao. Ban au ong ta cha biet g ve Phat giao, nhng cac v thay Tay Tang a dan dan hng dan cho ong toan bo giao ly Phat Giao Mat Tong ve phng dien ly thuyet lan hanh tr. Trong vung chan nui Hy Ma lap Sn, ong gap v thay au tien la Kanyur Rinpoche. Moi nam ong tr lai trong nhng thang he e tiep tuc tu hoc. Cho en nam ong 26 tuoi th ong quyet nh t gia nghe nghiep, danh vong, cuoc song ni thanh pho Paris hao nhoang, co nhieu th e hng thu, co cong viec lam chuyen mon tot ep cung i song tien nghi thoai mai e i qua An o xuat gia va tr thanh mot tang s Phat Giao di s hng dan cac v thay Tay Tang, trong o co mot v thien s c s la Dilgo Khyentse Rinpoche. Matthieu that may man v v thien s c s nay co gia nh, thuoc dong Co Phai Mat Tong (Nymaya), a nhap that tu tap tren 30 nam, co s giac ngo cao vut va long t bi bao la, la mot v thay ln c dan chung Tay tang ton knh, day ao cho nhieu tang ni va cao tang Tay Tang, trong o co ca ngai at Lai Lat Ma. Suy ngam lai ve quyet nh xa la the gian e tr thanh tang s khong chut ngai ngung, thien s Ricard Matthieu cho biet ay la mot quyet nh tot ep em lai cho ong nhieu may man tren con ng tm ra hanh phuc ln lao va chan that. i song hai ben tai gia Paris va xuat gia Tu Vien ben An o that khac xa nhau. Gi ay, ni vung nui non hoang vang ong an chay, ba cm thanh am vi cac loai rau, ngoi thien nhap that nhieu thang mot mnh, sau o phu trach in cac co th Tay Tang va thnh thoang lam ngi thong dch cho ngai at Lai Lat Ma. Nhng en thap nien 1990 th cuoc i nha tu nay thay oi nhieu. Ong hp tac vi ngi cha la triet gia JeanFrancois Revel ban ve y ngha i song, trong cuon sach ghi lai cuoc oi thoai cua hai cha con co ta e la Tu S va Triet Gia, The Monk and the Philosopher. Sach nay tr thanh tac pham noi tieng tren the gii va c dch ra

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21 th tieng khac nhau. Danh tieng ong vang len khap ni, nhieu bao ch, ai truyen hnh mi goi, phong van. Tuy ban bu hn vi nhng sinh hoat mi va cong tac t thien do tien li t cac cuon sach, ong van song cuoc i hanh phuc, bnh an va gian d ni tu vien Shechen Nepal, o la x ma c Phat an Sinh. Ong viet cuon sach khac Trai Tim Cua Hanh Phuc, Hng Dan Cach Phat trien Ky Nang Quan Trong Nhat Cua i Song, The Heart of Happiness: A Guide to Developing Life's Most Important Skill, trong o ong cho biet chung ta thng nham lan hanh phuc that s vi nhng khoai cam thng ngay nh co s thoa man, thch thu, vui sng khi co c chiec xe mi, thang c ai hay ieu g, an uong ngon mieng, nha ca ln lao. Ong nhan manh hanh phuc khong the gii han trong vai cai vui sng nho be, trong vai khoai cam manh me, trong mot niem han hoan bng day, trong mot cam giac bnh an troi nhanh, trong mot ngay vui hay trong mot giay phut ngan ngui nh co phep la lam i song chung ta co mat tran ay. Nhng niem vui tren t than cua chung khong the xay dng c mot niem hanh phuc ben vng, ro ret va tran ay cua niem hanh phuc chan that. Vay theo thien s Ricard Matthieu, con ngi c xac nhan la hanh phuc nhat the gii, the nao la hanh phuc that s. Ong giai thich ro nh sau: Theo toi, hanh phuc la mot cam nhan sau tham cua s n hoa t mot cai tam lanh manh vt mc. ay khong phai ch la mot cam giac sung sng, mot cam xuc chong qua, mot tnh kh. ay la mot trang thai toi u cua hien hu i song. Hanh phuc cung la mot cach e chung ta dien ta the gii. Chung ta kho ma thay oi the gii nhng chung ta co the thay oi cai nhn cua chung ta oi vi the gii. Nh vay ch can thay oi cai nhn hay nhan thc cua chung ta la chung ta thay c s mi me. ieu nay cac nha tam ly tr lieu x dung lieu phap nhan thc ng x (hay hanh vi, cognitive behavioral therapy) hng dan nhng ngi b cac chng lo au, s hai, gian d, bi quan thay phan tot hn trong i song thay v ch thay phan tieu cc. Tuy nhien, muon thay oi cai nhn th tam chung ta phai thay oi trc. That s, trong s huan luyen tam thng ngay, thien s Matthieu ch thc hanh s chu tam thoai mai va thay biet moi th xuat hien, t cac y tng cho en cac loai cam xuc vui buon ma khong e chung loi keo (lam cho mat chanh niem hay mat i s thay biet ro rang). o la thc hanh s buong xa cac cai thay biet sai lam, dnh mac a en kho au, va qua o, cai tam chan that t nhien xuat hien, nh may (trng trng cho thay biet sai lam) troi qua th mat tri toa chieu (trng trng cho s thay biet chan that). Thien s nhac nh la khi tam co s thay oi nh tren th ni bo nao cung co s thay oi theo nh a c chng minh trong cac cuoc nghien cu cua cac nha than kinh hoc. Va ieu nay cung phu hp vi cai nhn cua Phat giao: Than tam bat nh, than va tam von khong hai. Mot ben bieu lo qua nhan biet khong vat chat (tam hay y thc), mot ben bieu lo qua cac trang thai vat chat (bo nao, cac luong ien tao ra xung lc thuoc vo thc). Cai g nhan biet c tren mat y thc nh vui buon, sng kho, th o la tam hay y thc (consciousness), cai g khong nhan biet c (nh nhng luong ien, nhng chat hoa hoc tac ong vao nhau) trong bo nao th o la vo thc (unconsciousness).

Vung Goc Cua Hanh Phuc

Thien s Ricard Matthieu con nhac nh chung ta mot ieu quan trong hn na la ni moi ngi chung ta eu co mot vung goc (base line) ma chung ta thay mnh se tr ve sau nhng cn vui hay sau cn buon phat ra. Vi s huan luyen hay thc hanh thien, vung goc nay co the tang len mot cach tot ep, hay noi khac i, vung goc, vung can ban hanh phuc cua chung ta co the lam cho tang len qua s thc hanh thien. ieu nay se c e cap chi tiet trong chng ke v rat can thiet cho s huan luyen dung tam lam thay oi bo nao e gia tang mc o hanh phuc ni vung goc nay. ieu quan trong o a c giao s Richard Davidson thuoc ban nghien cu than kinh hoc Laboratory for Affective Neuroscience cua vien ai hoc University of Wisconsin-Madison cung nhieu chuyen gia

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than kinh khac xac nhan qua nhieu cuoc nghien cu nghiem tuc. Giao s Davidson la chuyen gia nghien cu thien va hanh phuc ng hang au tren the gii va tai Hoa Ky. Ni ay chung ta can nhac lai phan tom tat li trnh bay cua giao s Richard J. Richardon trong buoi nhan giai thng The Mani Bhaumik Award cho cac thanh tch nghien cu than kinh hoc cua ong vao thang 11 nam 2006 ni thnh ng cua phan khoa than kinh hoc thuoc vien ai hoc UCLA, ong nhan manh: 1. Nhng yeu to ben ngoai co anh hng rat gii han (nho be) oi vi tnh thng va niem hanh phuc cua chung ta. 2. Loai ngi khac nhau rat nhieu ve tanh kh hay cam xuc bam sinh (nh co ngi tanh tnh vui ti, ci m, co ngi hay buon rau, tieu cc). Du cho nhng loai tanh kh nay thng co tnh cach vng ben, chung ta van co the lam cho tanh kh chnh mnh thay oi khac i t tieu cc thanh tch cc qua huan luyen tam va bo nao. 3. Du cac yeu to di truyen ong vai tro trong viec quyet nh cac mc o cua nhng hoat ong khac nhau cua vung vo nao trc tran, cac yeu to di truyen nay ch co anh hng di 25% vao cac hoat ong cua vung vo nao trc tran thoi. Nh vay, di truyen ch co anh hng oi vi hanh phuc. 4. S ieu hanh cam xuc co chu y ong vai tro chnh trong viec thay oi mc o cam xuc ni nhng ngi hay b xuc cam (thng thay co mc o cam xuc tieu cc rat cao ni cac ngi b chng tram cam). Noi khac i, tap gia tang chanh niem th bt sau au, tang hanh phuc. 5. Thien a chng to cac hieu qua ro rang tren bo nao va thien co the xem la mot trong rat t cac phng phap thuan tuy huan luyen tam co hieu qua, co tac dung rat manh me tren cac chc nang nh chu y, nhan thc, ieu hanh, lam du bat an va gia tang hanh phuc cua bo nao. Nhng kham pha nay ho tr cho quan niem la nhng trang thai cam xuc cua chung ta co the thay oi c qua s huan luyen ve tam than. Noi khac i, chung ta co the huan luyen chnh mnh e lam gia tang hanh phuc. 6. Cac cuoc nghien cu cho thay s thay oi cac khu vc trong bo nao ch xay ra khi chung ta thc hanh thien vi s chu tam hay co chanh niem. V du, khi chung ta ngoi thien va chu y vao hi th vao - hi th ra th vo nao trc tran vung chu y se day them. Tuy nhien, neu chung ta ngoi thien ma khong co chanh niem, khong co chu y vao hi th, ch ngoi suy ngh het ieu nay en ieu khac cho en het gi ngoi thien, th vo nao khong day them. Noi khac i, thc hanh thien co chanh niem mi lam cho vo nao thay oi tot ep nh y. Tom lai, yeu to quan trong nhat cho hanh phuc la ben trong than, bo nao va tam chung ta. Nhng th ben ngoai nh tien bac, nha ca, xe co, gia nh, giau sang hay danh vong tuy co gop phan vao hanh phuc nhng rat khiem ton, co mot gii han nao o va chong tan phai. Moi ngi ni chung ta co mot vung goc cua hanh phuc. Vung goc nay cang ben pha trai cua vung vo nao trc tran th chung ta cang co hanh phuc (ni quy v thien s Tay tang tang len 800% sau nhieu nam thc hanh thien). Thien la mot phng phap huan luyen co ket qua cu the va chac chan nhat e lam cho hanh phuc ni vung goc nay gia tang ln lao.

Huan Luyen Tam Va Huan Luyen Bo Nao

Kh Cong Tam Phap la phng phap thc hanh thien rat de dang v khong phai ngoi thien hang chuc ngan gi nh cac v thien s Tay Tang (v a so chung ta khong co th gi va kha nang nh cac v o). Kh Cong Tam Phap la mot phng phap va tap va thien, hay noi khac i va tap va tu nen de dang thc hanh hn, bao gom cach

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thc hanh thien tnh lang va thien hoat ong la mot phng phap huan luyen cu the dung tam e lam cho bo nao phat trien cac chc nang tot ep nham at c niem hanh phuc vng chac va lau dai. Noi mot cach cu the hn: Tap luyen cac the e lam vung goc cua hanh phuc tang len. D nhien chung ta khong the lam cho hanh phuc tang len 800% nh thien s Ricard Matthieu, nhng vi s luyen tap eu an va ung cach, chung ta cung co kha nang lam vung goc hanh phuc nay chuyen dan ve pha vo nao trc tran ben trai va hanh phuc tang len t t 20%, 30%, 40%, 100%, 150% hay cao hn na. Phan ac biet nhat cua Kh Cong Tam Phap la khong can chung ta phai ngoi thien nhieu nam hay tap luyen lau dai, chung ta thc hanh vai tuan cho ung cac the tap la bat au thay co ket qua giup cho chung ta cam nhan c s khoe manh, an vui, hanh phuc va thanh than cua mc ban au. ieu nay cung phu hp vi cua nghien cu cua tien s Kabat-Zinn va nha than kinh hoc Davidson a chng to bo nao con ngi von mem deo, co the huan luyen e thay oi c. Trong cuoc khao cu nham gia tang s hieu biet ro rang hn, tien s Kabat-Zinn hp tac vi mot so chuyen gia trong o co tien s Richard Davidson, mot nha khoa hoc ve than kinh hoc xuat than t ai hoc Harvard, thuoc vien ai hoc University of Wisconsin Madison, tuyen la nhng chuyen vien lam viec cho cong ty hoa hoc Promega, ngoai vung Madison, tieu bang Wisconsin, e nghien cu ket qua cua Thien Phat Giao tren he thong than kinh cung nh he mien nhiem cua nhng ngi Hoa Ky bnh thng lam viec trong van phong. Trong tam tuan le, c moi tuan mot lan, nhom cua tien s Kabat-Zinn en hang Promega hng dan cho cac nhan vien hang nay, gom cac nha khoa hoc, cac chuyen vien th trng, nhng chuyen vien trong phong th nghiem va ca nhng ngi ieu hanh c s, ngoi thien tren san cua phong hop trong vong ba gi. Nh vay ho thc hanh thien tam lan trong hai thang. Khi thien lan au tien, ho c gan cac nut ien cua may ien nao ke e o mc o hoat ong cac khu vc trong bo nao. Sau khi chng trnh hoan tat, cac chuyen gia tong ket cac th nghiem ve cac chc nang bo nao nh an vui, chu y, thoai mai cung nh mc o phat trien cua he mien nhiem. Ket qua cuoc nghien cu nay c tng trnh tren t bao chuyen mon ve tam ly tr lieu Psychosomatic Medecine va ket luan la thien a e lai mot ket qua lau dai va ro rang ni cac ngi thc hanh thien trong hai thang, moi tuan mot lan, moi lan ba gi noi tren. Cac chuyen gia nay nhan thay he than kinh nhng ngi tham d khoa thien, co hoat ong gia tang tai nhieu ni thuoc vung vo nao trc tran. Nhng hoat ong nay keo dai t nhat la bon thang sau khi ho a cham dt ngoi thien. Cung nen nhac lai rang vo nao trc tran co lien quan en chc nang tr nh, hoc hoi, c x xa hoi va cam xuc. Ngoai ra, nhng ngi a c ghi nhan ve s gia tang manh me ni vung vo nao trc tran cua bo nao th c the ho san xuat nhieu khang the chong benh tat khi ho c chung nga benh cum. o la s phat trien pham chat trong bo nao, xac nhan c ch sau hai thang thc hanh. Con nh quy v tang ni Phat giao hay cac v c s tu tap lau ngay, th ket qua la chac chan phai tang hn boi phan. ieu nay cung a c nha khoa hoc phan t sinh hoc Michael Slater, ngi co tham d khoa nghien cu ve ket qua tot cua Thien, noi ro: Toi la mot ngi nghi ng ve giao ieu, ch chu tam ve thc nghiem. Toi thay ket qua cua s thc hanh thien nay la mc cang thang giam i, co nhieu kha nang chu ng ap lc hn va v toi thay toi de than can hn trc ay.

Mot Cuoc Thc Nghiem Khac

Khi khoa hoc en vi Thien, cac nha nghien cu muon tm hieu ket qua cu the ve s thc hanh nay trong pham vi y te va giao duc. Tren 30 nam qua, bac s Herbert Benson co chng trnh nghien cu ve s th gian Than va Tam ma ong ta goi la The Relaxation Response, a cho biet khi thc hanh chu tam thoai mai vao hi th th tam than lang du, huyet ap giam xuong, nhp th cham lai, tim ap cham, cac bap tht th gian, t o nhieu benh tat cung bt i. Theo s nghien cu cua Vien Than va Tam (The Mind and Body Institute) th co t 60% en 70% cac benh tat la do Tam hay tinh than sinh ra. Cuoc nghien cu tren cung cho thay ro cac tre em thc hanh Thien gian d th hoc gioi hn, lam viec va phoi hp cong viec tot ep hn. Nhieu trng ai hoc y khoa va cac trung tam cha tr cac loai benh tat chu trong en kha nang ong gop vao s cha tr benh tat cua thien. Nhieu chng

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bnh co goc re ni Tam ma bac s Herbert Benson noi tren cho biet co t 60% en 70%, hay co the nhieu hn na, ngi i en phong mach bac s xin kham benh la do tam sinh ra. Ngay nay ngi ta con nghien cu co phai cac chng benh beo ph, hiem muon, chng bnh ng ruot la do tam sinh va cach ng dung thien vao viec lam cho i song ngi phu n man kinh c an lac hn. Tom lai, o la hang tram cuoc nghien cu ch li ve Thien c em ng dung vao ni lam viec, trng hoc, nha thng va cac trung tam giup gia tang sc khoe tinh than va the chat. Nhng trung tam thc hanh thien e phat trien sc khoe ch chu trong cach thc hanh thien theo mot phng phap de dang, cu the vao viec giup cho benh nhan chong lanh benh va song i manh khoe. Nh a e cap phan tren, co trung tam khuyen khch thc hanh chanh niem e cha tr benh tat nh Center for Mindfulness in Medecine, Health Care and Society thuoc trng ai hoc y khoa Massachusetts a ap dung cach thc hanh do c Phat day tren 2500 nam trc ay e cha tr hau nh moi th benh tat t ap huyet cao, cac chng au nhc man tnh, tram cam, beo ph cho en cac phan ng phu do s cha tr ung th. Tren 16,000 ngi a ghi ten tham d khoa thc hanh thien trong 8 tuan le di s hng dan cua tien s Kabat-Zinn. Rat ong ngi khac a tham d chng trnh tng t tai nhieu trung tam y khoa tren nhieu tieu bang Hoa Ky vi chng trnh tng t. Trong khi ngoi thien 45 phut, cac thien sinh c hng dan cach ngoi, th, nhan biet cac y tng xuat hien trong tam, nhan biet tnh chat moi cam giac ma khong e tam chay theo nhng a ghet. Noi khac i: An tru trong chanh niem va song thoai mai trong hien tai. Ben canh nhng trung tam ac biet noi tren, nhieu trng ai hoc y khoa tai nhieu tieu bang Hoa Ky, ca trng ai hoc noi tieng Stanford cung co chng trnh hng dan thien cho sinh vien hay cho benh nhan. Va nh trong cac cuoc khao nghiem noi tren, nhng ngi thc hanh thien trong mot thi gian ngan a co tien bo kha quan ve kha nang chu y, gia tang cam xuc tch cc, giai tr cang thang va gia tang hoat ong cua he mien nhiem giup c the chong lai benh tat. Nh the, ngoai s phat trien sc khoe, thc hanh thien con co mot muc ch tot ep hn na la at c niem an vui ky dieu.

Thien ang Trong Bo Nao

Thien s Ricard Matthieu, nh chung ta a biet, vi kien thc khoa hoc vng chac, vi s thanh tu ni chnh ban than qua s tu tap lau dai di s hng dan cua cac bac thay noi tieng cua Tay Tang cung vi ket qua cac cuoc khao cu chnh mnh tham d, ong gop vao e ngh cach nghien cu va lam oi tng cho nhng cuoc nghien cu ve s phat trien cac khu vc hanh phuc trong bo nao khi thc hanh thien, a noi vi tat ca long t tin la nhan loai ang vao giai oan ma chung ta co the noi ve s xuat hien cua khoa thien-than kinh hoc (contemplative neuroscience) giup cho con ngi gia tang hanh phuc mot cach vng chai va khoa hoc, hay noi khac i, phng phap thc hanh phai cu the va ket qua ro rang co the dung dung cu khoa hoc o lng c. ieu noi tren, vao nhng thap nien cuoi the ky hai mi, cac nha khoa hoc khong may ai ngh ti, neu ho co nghe en th ho cung khc t va cho la ieu noi tren khong co c s khoa hoc nen khong ang nghien cu (that ra, vao thi gian nay, ho khong dam nghien cu ve thien v s b ong nghiep che ci hay ch trch la tr oc mu m, tin vao ieu khong co that). Tien s Daniel Goleman, tac gia nhieu cuon sach nghien cu ve cam xuc va cung la ngi tien phong trong phong trao phat trien thong minh cam xuc e co c s thanh cong va hanh phuc vng ben trong i song, a tam s la nhieu nam trc ay, khi con la mot sinh vien cao hoc ong ta a thc hien nhieu cuoc nghien cu ve thien va hanh phuc v thien co the lam giam i nhieu s cang thang trong i song. Tuy nhien, cac giao s cua ong nghi ng ve s nghien cu nay, cac d kien ong ta thu thap lai yeu kem va oi tng nghien cu ch la nhng sinh vien mi vao ai hoc ch khong phai la cac v thien s thng thang. Do o, ket qua nhng cuoc nghien cu nay khong lay g lam kha quan.

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Con ng cua ong ta khi au ve nghien cu thien du luc o cha thanh cong nhng a chng to ong ta co mot cai nhn xa ve kha nang tr lieu cua thien v nhng nam ke tiep chnh phu Hoa Ky a bo ra hang tram trieu my kim tai tr cho rat nhieu chng trnh nghien cu thien giup cha tr benh tat mot cach nghiem tuc va bao trum nhieu lanh vc nh thien giup cha tr benh tat, phat trien tr nh, phat trien sc khoe va phat trien hanh phuc. Hang ngan cuoc nghien cu ve van e nay a c thc hien trong nhieu nam qua tai nhieu quoc gia, trong o vao au nam 2003, mot cuoc nghien cu quan trong a co ket qua tot ep va a en mot ket luan chac chan : Thien lam gia tang hanh phuc. Tren hai thap nien qua, ngai at Lai Lat Ma a hp tac vi cac nha khoa hoc e tm hieu tam va bo nao. Co rat nhieu nha tam ly hoc cung nh than kinh hoc thng thang tai Hoa Ky a hp tac vi ngai trong chng trnh nay. Moi hai nam cac nha khoa hoc hop lai tai Dharamsala An o, thu o lu vong cua ngai at Lai Lat Ma e hoi luan ve nhieu van e khoa hoc tng quan vi Phat giao. Vao thang ba nam 2000, cac nha than kinh hoc, tam ly gia, cac v tu s va ngai at Lai Lat Ma hop nam ngay e thao luan ve phng phap kiem soat cac cam xuc pha hoai trong o thien c xem la mot phng phap cu the va co ch li ln. Tien s Daniel Goleman a tng trnh lai chi tiet ket qua phien hop trong cuon Cac Cam Xuc Pha Hoai, Destructive Emotions, c xuat ban vao nam 2003 tai Hoa Ky. Mot trong nhng ngi tham d cuoc hoi luan noi tren la tien s Richard Davidson, giam oc phong nghien cu than kinh hoc ve cac cam xuc, Laboratory for Affective Neuroscience, thuoc vien ai hoc University of Wisconsin. Tien s. Davidson, trong nhng cuoc nghien cu gan ay, a dung cac may moc tan ky nh may chup hnh cong hng chc nang trong bo nao, Functional Magnetic Resonance Imaging (fMRI) cung may dien nao ke, EEG, loai toi tan nhat co 256 nut thu nhan tn hieu e chup va hoa hnh khu vc goc cua cam xuc trong bo nao. ay la vung hay iem nh san cua tanh kh, trang thai cam xuc vui buon cua moi ngi. Hai loai may noi tren cho thay khi ngi ta au buon, lo au, gian d, s hai, th trong bo nao co nhng s noi ket hoat ong gia hach Hanh Nhan va vung vo nao trc tran ben phai. Nhng hoat ong trong mach nao noi ket hai vung nay hoat ong rat nhieu khi chung ta b cang thang do nhng cam xuc noi tren gay ra. Ngc lai, khi chung ta vui ti, thch thuc, vui ve, hanh phuc th hai vung noi tren, hach Hanh Nhan va vo nao trc tran ben phai tr nen yen lang, nhng vung vo nao trc tran ben trai gia tang hoat ong rat nhieu. Tien s Davidson a co c chng c chnh xac ve vung goc cua cam xuc, iem nh san trong bo nao cua moi ngi ma sau nhng cam xuc vui hay buon lam phat sinh nhng hoat ong cua hai ben vung nao trc tran ben trai va ben phai th hoat ong trong bo nao lai tr ve vung nay. Cac cam xuc thng lap i lap lai noi tiep khong ngng, chay qua chay lai ben trai hay vung nh san hay vung goc nay. Sau khi nghien cu hang tram bo nao, ong ta thay rat ro rang goc re cua hanh phuc va kho au va sau khi hp tac vi ngai at lai Lat Ma trong chng trnh nghien cu bo nao cua cac v thien s hay cac v Lat Ma Tay Tang, ong a ket luan: Thien ang chnh ngay trong bo nao. Thien ang theo ong ay la niem hanh phuc rat ln lao cua con ngi. Ong ta a thiet lap ch so e tm ra ngi nao hanh phuc hay au kho mot cach nhanh chong va chnh xac: Nhn vao hnh chup cac bo nao co nhieu hoat ong ni vung trai cua vo nao trc tran hay ben phai cua vo nao trc tran nhieu hay t ong ta nh ro mot cach chnh xac mc o hanh phuc cua ho nhieu hay kho au nhieu. Khi ong ta chup va hoa hnh cac bo nao cua cac v thien s Tay Tang th thay mc o hanh phuc cua cac v nay tang tam tram phan tram (800%) so vi 175 sinh vien Hoa Ky c tuyen chon e lam oi tng so sanh sau khi ho thc hanh thien mot thi gian ngan.

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Hnh 1. T National Geographic co mot so ac biet trnh bay nhng cuoc nghien cu ve bo nao va hanh phuc cua cac nha hoa hoc tai Hoa Ky, trong o co trnh bay ve vung goc cua cam xuc. Hnh tren: thien s Tay tang tham
d cuoc nghien cu.

Tien s Davidson a dung mot bieu o co hai ng cong e dien ta mc o khac biet ve hanh phuc va kho au nh thanh cua hai ben qua chuong: Pha ben trai (mau o) la nhng ngi may man cc ky hanh phuc, pha ben phai (mau xanh) la nhng ngi bat hanh cc ky sau au, con a so chung ta la nhom ngi gia. Ch co mot so ngi rat hiem hoi pha trai (thien ang tai the), mot so khac rat buon kho ben phai (a nguc tran gian), con a so buon vui lan lon gia (coi bnh thng cua con ngi). iem gia (cham trang) goi la iem goc cua cam xuc hay iem nh san, nh khi chung ta mua mot tu lanh mi ve, van nut nh o lanh (nh san) cho tu lanh. o lanh nay ni tu lanh th chung ta co the cho tang hay giam c. Vay iem nh san ve cam xuc nh hanh phuc hay kho au ni bo nao chung ta co the lam cho tang len hay giam xuong (bang cach lam cho vung goc chuyen nhieu qua phia ben trai cua vo nao trc tran) nh chung ta ieu chnh may lanh c khong ? Nhng cuoc nghien cu cho thay nhng ngi trung so oc ac hay nhng ngi b tai bien nao luc au ho rat sung sng hay kho au. Nhng trong vong mot nam sau niem vui can i hay noi kho vi het, ho tr ve vi mc o cam xuc bnh thng trc o. Tuy nhien, ni nhng ngi thc hanh thien, nh cac v thien s thuoc cac tong phai Phat Giao hay cac v Lat Ma Tay Tang th hoat ong vung nao trc tran ben trai tc la vung bieu lo hanh phuc cang luc cang gia tang vi s thc hanh ch khong giam i theo thi gian. Nh vay, vung goc cam xuc cua cac v tu s Phat Giao nay nam rat xa pha ben trai von la thien ang hanh phuc.

Cac Cuoc Nghien Cu Ve Bo Nao

Mot cach tong quat, cac nha than kinh hoc nhan thay hai ben vo nao trc tran co nhng chc nang chuyen biet: Vo nao trc tran thuoc ban cau nao ben trai lien he en viec lam phat sinh nhng cam xuc tch cc, con vo nao trc tran thuoc ban cau nao ben phai th lien he en lam phat sinh nhng cam xuc tieu cc. ieu nay c chng minh rat ro: Nhng ngi b bnh tram cam co phan hoat ong cua vo nao trc tran ben trai rat yeu kem. Trong phong th nghiem tai vien ai hoc University of Wisconsin-Madison, giao s Richard Davidson, giang day mon tam ly va phan tam hoc, x dung may ien nao ke e o cac hoat ong (cac luong ien) trong bo nao. Ngoai ra, ni ong cung s dung may chup hnh cong hng chc nang (Functional Magnetic Resonance Imaging hay fMRI) e ghi lai cac chc nang hoat ong cua nhng khu vc khac nhau trong bo nao theo nhng ng loi rieng biet, ac biet chu trong vao tng quan hoat ong gia hach Hanh Nhan va cac phan thuoc vo nao pha trc tran.

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Nh chung ta a biet, qua rat nhieu lan nghien cu, tien s Davidson nhan thay he ngi nao co bo nao co nhieu hoat ong ben pha vo nao (vung chat xam) tran trc ben trai hn la ben phai th ngi o vui ve va nhiet tnh hn trong i song. Ngc lai, nhng ngi nao co nhieu hoat ong ni vo nao pha trc tran ben phai hn la ben trai th thng kem vui ve va hay b cang thang. Ong goi o la mc o hanh phuc can ban cua moi ca nhan. Thong thng, a so chung ta, hoat ong hai ben vo nao trc tran thng gan giong nhau. Neu ve thanh bieu o th khong khac g hai thanh cua hai ben cai chuong treo, hai ng hai ben thanh chuong giong nhau: o la ng loi van hanh theo khuon kho qua lai t nhien cua hai ben vo nao trc tran ben trai va ben phai, va chung bieu lo thanh nhng cam xuc tieu cc va tch cc a en kho au hay hanh phuc. Do o, chung ta thng nhan thay s thay oi tiep noi cua cac cam giac ni mnh: het vui lai en buon, het sng lai en kho tiep noi khong ngng. ao Phat goi o la tnh cach chuyen bien khong ngng hay vo thng cua moi hien tng. Tuy nhien, thng la buon nhieu hn vui, kho nhieu hn sng. Nhng ieu noi tren khong nhng xuat hien ni ngi ln ma con co ca ni nhng em be mi sinh ra. Nhom nghien cu cung thay nhng hoat ong theo ng loi co nh noi tren ni vung vo nao trc tran cua nhng em be vui tnh va nhng em be kho tnh: Nhng em be 10 thang khi me ri xa trong choc lat ma oi khoc th co nhng hoat ong pha vo nao trc tran ben phai nhieu hn cac em khong la khoc. Nhng em be vui ti hn h thng bay to thai o thch thu trc nhng hoan canh mi va thoai mai th vo nao trc tran ben trai nhieu hoat ong, con nhng em be co nhieu hoat ong vo nao tran tc ben phai th hay s hai va to ra buon rau hay khong giao tiep vi ngi khac khi thay nghe nhng ieu mi la. Nhng em be nay khi ln len mang nhng ac tnh o ni chung: Em nao vui ti hn h th tiep tuc vui ti hn h, em nao buon rau, lanh am th tiep tuc buon rau lanh am. Tuy nhien, ieu nay khong phai la co nh: Co nhieu em nh s thay oi hoan canh sinh song, c cha me va thay giao day do tot ep th khi ln len, cac em cung thay oi tanh tnh t buon rau, th thanh vui ti, tch cc. Nhng em tanh tnh vui ve cung vay: Tanh o bam sinh nhng neu c nuoi dng tot ep th cang ngay cang phat trien hn, con neu b chng ngai nh hoan canh sinh song trong gia nh khong c vui ve, cha me gay nhau, b hiep ap ni trng hoc th hoat ong pha nao trc tran ben phai se gia tang va lam giam nhieu tanh tnh tot ep co luc mi sinh. Vi chng c vng chac ve vung goc cua hanh phuc o, giao s Davidson khao cu rong rai nhieu thanh phan trong xa hoi, nhieu ngi co nhng sinh hoat va hoan canh sinh song khac nhau, ngi khoe cung nh ngi benh, tre em cung nh ngi ln, ngi con i hoc hay nhng ngi lam viec, nam cung nh n, he ngi nao co vung goc nam cang nhieu ben trai cua vo nao trc tran th ho cang hanh phuc, vui ti, tch cc, yeu i, con ngi nao vung goc cang nam ve pha ben phai th cang buon rau, tieu cc, gian hn, chan i va kho au. ai a so nhng ngi c nghien cu eu nh vay ca. ieu nay co the do thien nhien (bam sinh) hay do hoan canh sinh song (nuoi dng). Trong ao Phat noi ve cac hat giong, chung t, xau hay tot co san ni than va tam. Khi nhng hat giong o c ti tam hay huan tap, th tr nen tot hn hoac xau hn. o la s lien he gia thien nhien hay bam sinh va nuoi dng hay huan tap. c Phat khuyen khch chung ta phai t huan luyen mnh e phat trien kha nang song hanh phuc. ieu nay cac nha than kinh hoc hom nay cung nhan manh ve s lien he gia tanh bam sinh va s nuoi dng, giao duc tot ep cua cha me va hoc ng e phat trien nhng ieu tot ep ni tre em. Nhieu nha than kinh hoc khuyen khch cha me va con cai thc hanh thien e cho cha me va cac em hoc sinh gia tang niem hanh phuc cung tanh tnh tot ep.

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Thien Giup Cha Tr Benh Tat

Ngoai kha nang lam gia tang hanh phuc cua thien, hien nay cac nha khoa hoc con chu trong en rat nhieu ve kha nang cua thien ong gop ln lao vao cac chng trnh lam giam benh tat va au n. Trong nhng cuoc nghien cu cac benh nhan c hng dan ve cach thc hanh Thien buong th, Vien Y Khoa Than Tam (Mind & Body Medical Institute) do bac s Herbert Beson, Massachussetts a thay co cac ket qua nh sau: Cac benh nhan b au kinh nien khoi phai i kham lai 36% (The Clinical Journal of Pain, Volume 2, pages 305-310, 199). Co s giam bt en 50% cac cuoc cha tr cua bac s sau khi thc hanh Thien buong th. (Behavioral Medicine, Volume 16, pages 165-173, 1990). 80% nhng benh nhan cao huyet ap giam bt huyet ap va bt thuoc men, 16% co kha nang cham dt hoan toan viec uong thuoc. Ket qua nay keo dai trong ba nam. (Journal of Cardiopulmonary Rehabilitation, Volume 9, pages 316-324, 1989). Nhng benh nhan mo tim giam bt nhng chng kho khan sau khi mo. (Behavioral Medicine, Volume 5, pages 111-117, 1989). 100% nhng ngi b chng mat ngu cho biet a gia tang ngu c va 91% giam hay ca cham dt uong thuoc. (The American Journal of Medicine, Volume 100, pages 212-216, 1996). Nhng phu n b chng hiem muon co 42% thu thai va 38% sinh con cung giam bt mc tram cam, lo au va gian d. (Journal of American Medical Womens Association. Volume 54, pages 196-8, 1999). Nhng phu n b cac hoi chng hau man kinh nang giam bt 57% cac trieu chng the chat va tam than. (Obstetrics and Gynecology, Volume 75, pages 649-655, April, 1990). Cac hoc sinh trung hoc thc hanh Thien buong th gia tang s t quy trong ang ke. (The Journal of Research and Development in Education, Volume 27, pages 226231, 1994). Cac hoc sinh trong thanh pho gia tang iem so, s hp tac vi nhau va giam bt vang mat. (Journal of Research and Development in Education, Volume 33, pages 156-165, Spring 2000). Cang thang lien he nhieu en benh tim mach. (Stress in Cardiovascular Diseases Esch, T., Stefano, G., Fricchione, G., Benson, H. Medical Science Monitor. Vol. 8. No. 5: RA93-101, 2002). Thien buong th giup giam bt cac chng benh do cang thang tao ra. (The Therapeutic Use of Relaxation Response in Stress-related Diseases Esch, T., Fricchione, G., Stefano, G. Medical Science Monitor. Vol. 9 No. 2: RA 23-34, 2003).

Ngoai cac cuoc nghien cu noi tren, con co hang tram nhng cuoc nghien cu quy mo khac a chng nhan gia tr cua thien trong s phat trien hanh phuc va cha tr benh tat. Thien gom co hai phan: Thien tnh lang (ngoi yen) va thien hoat ong (i, ng, lam viec, van ong the lc trong chanh niem). Thc hanh thien con em lai cho chung ta mot niem an lac ln lao lam cho cuoc i chung ta toa chieu va de dang thanh cong trong cong an viec lam cung nh tao dng mot gia nh hanh phuc. Con nhng ngi song kho au, tinh than buon chan, ho thay khong con muon lam viec hay xay dng mot muc tieu tot ep cho i song cua mnh. Ho co the b xuong tinh than en mc o vo vong va cho cuoc song cua mnh vo y ngha, khong con chut tng lai. S tap luyen se lam cho vung ben trai cua nao trc tran gia tang hoat ong nh o ma ngan chan hay c che cac y tng va cam xuc tieu cc xuat hien. Nhng ngi b tram cam thng hay co nhng hoat ong gia tang vung he ban tnh va ni Hach Hanh Nhan, hach nay la goc re cua cac cam xuc tieu cc nh lo lang, s hai, gian d hay ham muon. Co mot ieu chung ta can biet them v lien he en sc khoe la khi vo nao tran trc ben trai gia tang hoat ong toi a th mc o glucorticoids, gom co hai chat hormone cang thang la andrenaline va cortisol mc o rat thap. Ngoai nhng ngi b di truyen t cha me (cac chung t hay hat giong), hai chat noi tren co mat lau dai va nhieu

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trong c the th tao ra cac th benh tat nh benh tim mach, tieu ng, beo ph, tang huyet ap, v.v ieu nay chng minh ro ret la hanh phuc lam giam benh tat va co t 60% en 70% benh tat, nh bac s Herbert Benson ket luan, la do cang thang phat sinh hay la do tam sinh.

Phat trien hanh phuc lam gia tang sc khoe

Kh Cong Tam Phap la s phoi hp gia thien tnh lang va thien hoat ong, gom co hai phan: Huan luyen tam va huan luyen than. Phan huan luyen tam gom co bon phan: 1. Thc hanh chanh niem hay thc hanh chu tam thoai mai vao mot ni hay ch (nh chu y vao hi th vao, hi th ra). 2. Thc hanh chu tam thoai mai nhng khong chu tam vao mot ni nao ca vi tam buong xa, cam nhan nhng g xuat hien, o la quan (tam trong trang thai tnh lang, rong ln, trong sang, tnh thc va thay biet ro rang). 3. Thc hanh phat trien nh tam: Nhan biet cac cam giac, cac cam xuc va nhng y tng khi chung xuat hien ma khong b loi keo theo chung va sau o cam nhan niem an vui, sung sng, hanh phuc ky dieu gia tang, o

la nh (nh tam sinh hy lac) va phat trien kha nang cam nhan va an tru lau dai trong niem hanh phuc nay. Qua s thc hanh nay, vung goc hanh phuc se chuyen dan qua pha trai trc tran bo nao va hanh phuc cang ngay cang gia tang.

4. Th t la thc hanh m rong tnh thng yeu hay t bi en moi ngi moi ni, o la thc hanh t bi quan. Tnh thng yeu cang ln, s thay biet cang ro rang, giup xoa tan nhng thay biet sai lam do cai nga nho be va ch ky tao ra. Long tr nen rong ln, tam tr nen an vui, tr oc trong sang hn va hanh phuc toa chieu em du, lau dai va ben vng. Hanh phuc nay chnh la y ngha cuoc i cua moi chung ta. Phan huan luyen than gom co than the vao bo nao: Huan luyen than the gom co tap Th an ien, ngoi thien hay thien tnh lang va thien hoat ong la tap cac the Kh Cong Tam Phap va Lay Hong Danh Theo Kh Cong. Khi tap luyen nh the, ong thi huan luyen bo nao e phat trien chc nang chu y, nhan thc, ieu hanh, nhan cach tch cc, tr nh cung niem an vui sung sng ky dieu trong bo nao.

Xin quy v lu y: Mac du co nhieu cuoc nghien cu cho thay thien giup cha tr nhieu benh tat, tuy nhien, nhng ngi b benh (do di truyen hay do cach song) eu can s cham soc cua bac s va thuoc men ieu tr. Neu nhng v nao ang ieu tr benh tat xin tiep tuc theo li ch dan cua bac s e cha tr benh tat. Tot nhat la nen thong bao cho bac s biet mnh ang tap luyen nh the nao va tiep tuc theo li ch dan cua bac s cung dung thuoc men e cha tr benh tat.

i Sau Hn Vao Hanh Phuc Trong Bo Nao

Ngay nay cac nha than kinh hoc chu trong rat nhieu ve cac phng phap thc hanh lam gia tang an vui trong bo nao. Nhng nam trc ay, hanh phuc trong bo nao la mot e tai rat mi me. Trong mot ban tin vao thang 5 nam 2003 c thong tan xa Reuters Anh Quoc gi i khap the gii vi ta e Thien Thap Sang Bo Nao Nhng ngi Phat T (Meditation Shown to Light Up Brains of Buddhists) cho biet khi cac nha khoa hoc nghien cu bo

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nao cua nhng ngi Phat t thc hanh s tu tap th thay ro ho la nhng ngi that s hanh phuc, bnh an va thanh than. Tai Hoa Ky co nhieu cuoc nghien cu ve thien va bo nao. Cac nha khoa hoc chup hnh bo nao trong nhng sinh hoat bnh thng va trong khi thc hanh thien va nhan thay khi thien (hnh ben phai, tren ch Meditation) th mau chay en khu vc vo nao trc tran ben trai nhieu hn. ay la vung goc cua hanh phuc. Do o, khi mau chay en nhieu hn la do khu vc nay co nhieu hoat ong hn. Hang tram cuoc nghien cu cho thay nhng ngi co vo nao ben trai gia tang hoat ong nhieu th ho la nhng ngi hanh phuc.

Source: Oxford Journals Hnh 2.a. Hnh vung goc cua hanh phuc chup qua may SPECT (Single photon emission computed tomography)

Vung goc (base line) cua hanh phuc va kho au khac nhau gia khi thc hanh thien (hnh nao ben phai, tren ch Meditation, vo nao trc tran ben trai gia tang hoat ong) va khong thc hanh thien (hnh nao ben trai, tren ch Baseline, vo nao trc tran ben phai gia tang hoat ong).

Source: Tu vien Sachen, Nepal Hnh 2.b. Thien s Ricard Matthieu, ngi hanh phuc nhat the gii

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Thien s Richard Matthieu tham d cuoc nghien cu va cho thay vung hanh phuc ni vo nao trc tran ben trai (hnh bo nao tren, vung mau o, co ch A) ong gia tang 800% so vi ngi thng

Source: From Wikipedia, the free encyclopedia Hnh 2c. Chup hnh bo nao bang may SPECT (Single photon emission computed tomography)

Nh a trnh bay tren, thong tan xa Reuters cung noi ro cac chuyen vien ve than kinh hoc dung may chup va hoa lai hnh bo nao th thay trong bo nao cua ngi Phat t co tu tap th co nhieu khu vc toa sang lien tuc. Cac chuyen gia cho biet ieu o chng to nhng ngi nay co nhng xuc cam tot va tnh tnh tot ngay ca trong thi gian ho khong ngoi thien. Giao s Owen Flanagan thuoc vien ai hoc Duke University tieu bang North Carolina to bay: Chung ta co the gia thiet vi vai t tin la nhng ngi Phat t en t vung Dharamsala An o la nhng ngi that s hanh phuc. Vung Dharamsala la ni ch tang va ch ni Tay Tang tu tap di s hng dan cua cac v ai S va ngai at Lai Lat Ma. ao Phat noi nhieu ve hanh phuc, khch le moi ngi phai nhan biet loai hanh phuc nao la chan that va ben vng, va thc hanh tu tap e thanh tu niem hanh phuc ln lao ni chnh mnh. Ngay chnh c Phat cung dien ta ro rang ve hanh phuc ma ngai ang thc s kinh nghiem rat la tham sau, am ap va ngot ngao cung lam cho giac quan trong con ngi tr nen khoe manh. Nhng ieu nay c giao s Richard J. Richardon, ngi c tuan bao Time phong tang la mot trong mot tram ngi co anh hng ln lao vi nhan loai, trnh bay rat khoa hoc vao thang 11 nam 2006 tai thnh ng thuoc Neuroscience Research Building Auditorium. Giao s Richard J. Davidson, khi nhan giai thng The Mani Bhaumik do Cousins Center for Psychoneuroimmunology thuoc vien ai hoc UCLA, a trnh bay tai thnh ng cua tru s nghien cu ve than kinh hoc, trc mot c toa ong ao cac nha khoa hoc e tai Thay oi Bo Oc Cam Xuc (Transforming the Emotional Brain) nhan manh cac iem nh sau ve hanh phuc: 1. a so loai ngi co kha nang rat kem khi tien oan nhng g lam cho ho hanh phuc. Noi khac i, ho ngh rat sai lam ve nhng g em en cho ho hanh phuc that s (nh tien bac, danh vong, xe co mac tien, nha ca to ln).

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2. Moi ngi trong chung ta co mot vung goc ve hanh phuc, va chung ta se tr lai vung goc hanh phuc nh san nay sau nhng thay oi cam xuc ln lao trong hoan canh sinh song. Noi khac i, khi het sung sng th tr lai bnh thng nh xa, hay sau khi kho nhieu th lai bnh thng tr lai nh trc. 3. Vung goc nh san hanh phuc hay iem goc cua moi ngi khac nhau (nhieu, t hay khong co hanh phuc) lien he en nhng net chc nang cua bo nao cung vi cac net cua he sinh hoc (c the, do di truyen hay nuoi dng). 4. Con ngi co kha nang t mnh ieu hanh (lam cho em du, cho tot hn qua s huan luyen nh thien) cac cam xuc theo y muon. ieu nay giup chung ta giai thch tai sao trong cung mot hoan canh co ngi co kha nang song yen on trong khi ngi khac lai cam thay au buon hay b ton thng. 5. Thc hanh thien co the giup cho chung ta song rat hanh phuc qua s phat trien khu vc hanh phuc trong bo nao. Nh the, ong nhan manh phai nhan biet hanh phuc that s e song i an vui va s huan luyen tam qua thien se lam vung goc cua hanh phuc trong bo nao gia tang tot ep. e cho ro hn, ong ta nhan manh: 1. Con ngi khac nhau ve mc o hanh phuc. S khac nhau nay lien he en cac ac tnh ve sinh the (cac thanh phan trong c the cua ho). 2. S ieu hanh cam xuc ong vai tro chnh trong s khac biet ve hanh phuc cung kha nang chu ng tot gia nhng ngi khac nhau. Chung ta co the phat trien kha nang ieu hanh nay. 3. Hanh phuc la mot th kha nang co the lam phat trien qua s huan luyen tam, va s huan luyen tam nay tao ra s thay oi cau truc ni bo nao. 4. Trong s huan luyen phat trien hanh phuc nay th hanh phuc la oi tng cua mot kha nang co the huan luyen c thay v xem hanh phuc ch la mot trang thai (khong thay oi) cua tam. 5. Tai Hoa ky, ngoai viec cho hanh phuc la mot trang thai cua tam, mot net cua tam hay mot kha nang co the lam phat trien qua huan luyen, hanh phuc con c xem la mot loai nhan quyen ma moi cong dan co quyen c hng. Nh vay, xin quy v nh: Hanh phuc la mot nhan quyen ma moi cong dan co quyen hng. Va s t huan luyen hang ngay se giup cho chung ta hng c hanh phuc ky dieu nhat. Cung nh quyen t do bau c bao ham ngi co quyen phai i bo phieu, moi ngi co quyen hng hanh phuc can phai huan luyen mnh e hng va phat trien hanh phuc nh ti tam mot hat giong tot e n thanh oa hoa ep e.

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Chng 2 CACH TAP LUYEN E GIA TANG HANH PHUC

Tien s Martin E.P. Seligman, giao s ve tam ly hoc thuoc vien ai hoc University of Pennysylvania, mot chuyen vien tam ly noi tieng ve tam ly tch cc, tac gia cuon Hanh Phuc Th Thiet, Authentic Happiness, phan biet cac loai hanh phuc ln nho khac nhau nh sau: 1. Co s vui thch, thu v hay co nhng cam xuc tch cc: a. Co s sung sng (t cac giac quan nh an mot mieng chocolat ngon, uong mot tach tra thm, an mot trai hong chn men ngot.) b. Co niem vui (ngh c mot ngay le, i vi gia nh ra bien, anh thang mot ban c). (Hai loai nay hanh phuc noi tren co trong nhng sinh hoat thuoc pham vi nho be cho ca nhan mnh). 2. Co s chu tam hoan toan vao viec lam hay tham d toan dien vao viec ang lam: Hng en hoan thanh mot muc ch nao o mot cach thch thu (hoan toan b thu hut vao trong viec lam (in flow hay nhap dong: chu tam hoan toan vao cong viec). 3. Song i co y ngha: Tham d vao mot to chc, x dung kha nang tot nhat cua mnh e phuc vu mot th g ln hn la ca nhan mnh, i song mnh co mot muc ch va y ngha ln lao hn la ch rieng ngh cho chnh mnh. Nhng th tren mang en nhng loai hanh phuc ngan dai khac nhau cho moi ngi. Theo nha tam ly hoc tch cc Seligman th hai niem vui sau ong gop lau dai hn cho hanh phuc hn la niem vui t giac quan hay t nhng hoat ong ca nhan. Tuy nhien, xet cho cung th thay nhng ieu noi tren tuy rat ung nhng lam cach nao e co hanh phuc vi nen tang vng vang la ieu quan trong hn ca. V neu co hanh phuc vng chai th s chu tam toan dien vao cong viec lam va phuc vu tha nhan mi co y ngha. Neu khong co hanh phuc th s say me cong viec va phuc vu tha nhan ch la mot s tron chay co n, sau muon, lao vao mot cong viec g o e khoi phai oi dien vi kho au ni chnh mnh. nh luat vo thng, s chuyen bien khong cung cua moi hien tng hay van phap, luon luon tac ong vao i song, neu chay tron cuoc i nh tren th sm muon cung het nang lc lam viec va thay i vo ngha. Do o, nhieu ngi muon tm en mot loai hanh phuc chan that va vng ben. Va cac cuoc nghien cu hien nay cua cac nha khoa hoc cho biet th hanh phuc nay co the lam phat sinh c qua s huan luyen tam hay qua thien tnh lang va thien hoat ong.

S Phoi Hp Tot ep Gia Thien Va Khoa Hoc

Trong ban bao cao cua tap ch khoa hoc New Scientist, bac s Flanagan cho s kham pha ve hanh phuc cua nhng ngi tu tap ni vung ngai at lai Lat Ma c ngu noi trc ay khi thc hanh thien la mot ieu rat quan trong cho nhan loai v ngi Phat t thc hanh s tu tap at c ket qua ve th hanh phuc ma moi ngi chung ta tm kiem. ay la mot loai hanh phuc vng chai va lau ben.

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Hnh 3a. ay la may chup cat lp phat xa positron, mot may chup va hoa lai hnh bo nao (positron emission tomography hay PET)

Source: From Wikipedia, the free enyclopedia Hnh 3b. Mot hnh chup cua PET

Moi tia positron quet qua mot lan th chup c mot lp (lat) mong, chup nhieu lan va co moi hnh la mot lat mong). Hnh tren la mot lat bo nao co nhieu mau khac nhau, mau o la ni co nhieu hoat ong do mau chuyen en nhieu, vang la t hoat ong va xanh la cang t hoat ong hn na. S tien li cua may chup hnh nay cho thay cac chat than kinh dan truyen nh dopamine, endorphins. Tuy vay cung co s bat tien la phai uong vao chat co phong xa mi chup hnh c.Cac nha khoa hoc cang luc cang nghien cu nhieu ve s tu tap e tm hieu them

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nhng phan ng hay nhng hien tng co mat khi ngi ta ngoi thien, tung kinh hay tung chu cua nhieu nhom tu tap cua cac truyen thong tam linh khac nhau.

Source: From Wikipedia, the free enyclopedia Hnh 4a. May chup hnh cong hng (magnetic resonance imaging hay MRI) chup hnh cac hoat ong cua cac khu vc khac nhau trong bo nao va hoa lai hnh vi cac mau sac khac nhau.

Source: From Wikipedia, the free enyclopedia Hnh 4b. Hnh bo nao do may MRI chup, cho thay khu vc ang hoat ong.

Trc o, vao thang 11 nam 1999 nhat bao New York Times va thang 5 nam 2000, tap ch nghien cu khoa hoc Neuro-Report eu tng trnh ve cuoc nghien cu ac biet cua mot nhom khoa hoc gia, do bac s Sara W. Lazar lam trng nhom. Nhom nay nghien cu hoat ong cua cac te bao than kinh khi ngi ta ngoi thien va tung cau chu, ngha la mot cau c lap i lap lai nhieu lan va co y ngha ac biet oi vi ngi tung. Nhom nghien cu khoa hoc nay dung may chup hnh cong hng va hoa hnh cac hoat ong chc nang trong nao bo qua tieng doi t trng fMRI (functional Magnetic Resonance Imaging). Nhom ngi Sikh, mot sac dan cua An o, la oi tng c nghien cu khi ho thc hanh thien va tung mot cau chu hai ch khi th vao va hai ch khi th ra. May chup hnh cong hng MRI thu hnh nhng hoat ong cua cac te bao than kinh ni nao bo cua ho. Cac chuyen gia nghien cu thay a so cac vung ni bo nao bt hoat ong rat nhieu. Noi khac i, mot cach tong quat, bo nao tr nen lang du hn luc thc hanh tr chu phoi hp vi hi th vao

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va hi th ra. Tuy nhien nhng khu vc rieng biet ni bo nao, nhat la khu vc lien he en s chu y, nhan biet ve khong gian va thi gian, lam nhng quyet nh hay chon la chu tam vao mot oi tng lai tr nen rat nang ong. Cac nha nghien cu cho rang nhng ngi thc hanh phng phap th gian than tam nh tap th thoai mai, tap Kh Cong, Thai Cc Quyen hay Thien eu cho thay s giam bt cac hoi chng nh cao huyet ap, mat ngu, tram cam, tien kinh nguyet, ung th va liet khang (nhng trieu chng nh au nhc, kho chu, sng giam bt, nhng chng bnh liet khang AIDS hien van cha co thuoc cha). ieu nay cac bac s George Stefano, Gregory Fricchione, Herbert Benson va Brian Slingsky a trnh bay trong tap ch khoa hoc nghien cu ve nao bo Brain Research Review so 35 nam 2001 nh sau: S vang lang ni tam lam cho c the thai ra rat nhieu chat ocxt nitric (nitric oxide, ky hieu la NO) khap than the. Chnh chat ocxt nitric nay oi khang lai vi chat noradrenaline, la kch thch to norepinephrine c tiet ra t nang thng than trong than khi co s cang thang (bc xuc hay stress). Chat kch thch to cang thang nay lam cho tim gia tang nhp ap nhanh, cao huyet ap, lam tang len s tc gian, bat an, xao ong, th nhieu, va de b a en cac th au nhc. Chat ocxt nitric lam cho cac trieu chng noi tren giam xuong. ieu cac bac s cho rang rat quan trong trong cuoc nghien cu phan ng ni ngi thc hanh thien nay la: Bo nao cua ho tr nen yen lang hn. Cung luc cac khu vc lien he en he thong than kinh t tr gia tang hoat ong (he than kinh giao cam va oi giao cam, trong trng hp nay la he oi giao cam lien he en th gian) lam cho ieu hoa ap huyet, nhp o tim ap va nhp th, nen lam cho c the thoai mai.

Cac Vung Trong Bo Nao Lien Quan en S Tap Luyen

Nh tien s Seligman a noi, hanh phuc ben vng can ba yeu to: 1. Than the an vui, lanh manh, sung sng. 2. Co s chu tam toan dien vao viec lam. 3. Phuc vu cho mot y ngha ln lao va tot ep cho i song. Nhng ngi luyen tap Kh Cong Tam Phap (mot phng phap huan luyen than the va tam) co muc ch ro ret la tao dng mot nen tang hanh phuc vng chai va lau ben qua: 1. Tap luyen e than the khoe manh, tinh than an vui va phat trien hanh phuc t nen tang can ban la bo nao. Dung tam e ieu than, ieu tc va ieu chan kh. 2. Khi tap luyen, ho chu tam hoan toan vao cac ong tac cung vi s cam nhan niem an vui, hanh phuc ky dieu xuat hien ni bo nao va ni tam. 3. Khi tap thanh cong, ho hng c niem hanh phuc ln lao nen t nhien phat ra nguon nang lng muon em hanh phuc en cho tha nhan. T nen tang khoe manh va hanh phuc co that o, ho phat nguyen hng dan ngi khac tap luyen e song lanh manh, an vui va hanh phuc. S tap luyen Kh Cong Tam Phap rat phu hp vi nhng cuoc nghien cu quy mo cua khoa hoc ve thien noi tren. Nhng cuoc nghien cu o a chng nhan gia tr cua thien trong s phat trien hanh phuc va cha tr benh tat. Va nh chung ta a biet, thien gom co hai phan: Thien tnh lang (ngoi yen) va thien hoat ong (i, ng, lam viec, van ong the lc). Kh Cong Tam Phap la s phoi hp gia thien tnh lang va thien hoat ong, gom co hai phan: Huan luyen tam va huan luyen than.

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Phan huan luyen tam gom co bon phan: 1. Thc hanh chanh niem hay thc hanh chu tam thoai mai vao mot ni hay ch. 2. Thc hanh chu tam thoai mai nhng khong chu tam vao mot ni nao ca vi tam buong xa, ch cam nhan nhng g xuat hien, o la quan. 3. Thc hanh nhan biet cac cam giac, cac cam xuc va nhng y tng khi chung xuat hien ma khong b loi keo theo chung va sau do cam nhan niem an vui, sung sng, hanh phuc ky dieu gia tang, o la nh tam sinh hy lac va phat trien kha nang cam nhan niem hanh phuc nay. 4. Th t la thc hanh m rong tnh thng yeu hay t bi en moi ngi moi ni, o la thc hanh t bi quan. Phan huan luyen than gom co than the vao bo nao. Huan luyen than the gom co tap Th an ien, ngoi thien hay thien tnh lang va thien hoat ong la tap cac the Kh Cong Tam Phap va Lay Hong Danh Theo Kh Cong. Khi tap luyen nh the ong thi huan luyen bo nao e phat trien cac chc nang chu y, nhan thc, ieu hanh, nhan cach tch cc, tr nh va hanh phuc ky dieu trong bo nao. S tap luyen la dung tam e ieu than trong o co bo nao. Khi tap luyen thuan thuc, chung ta co kha nang cam nhan nhng cam giac phat sinh t cac vung khac nhau trong bo nao. Cac vung trong bo nao lien quan en nhan cach, tanh tnh tch cc, chu y, kha nang nhan thc, suy luan hp ly, tnh toan, soan va thc hanh ke hoach, lam em du cam xuc, gia tang hanh phuc, cam nhan s toan dien cua i song (xin xem chu thch y ngha s gia tang hoat ong cac vung trong bo nao trong cac hnh pha di).

The Brain from Top to Bottom Hnh 5. vo nao trc tran vi cac vung co nhng chc nang khac nhau

Cac ket qua tot ep khi vo nao trc tran gia tang hoat ong Vung so 1. (Xin xem hnh so 5 tren va oi chieu vi hnh so 7 di).Vo nao vung mat trc tran gia tang hoat ong: nhan cach tot, cam xuc tch cc, vui ti. Vung so 2. (xem them hnh so 8).Vo nao vung lng ben gia tang hoat ong: suy luan hp ly, lap ke hoach hay, thi hanh ke hoach tot, theo doi, lng gia ke hoach va sa oi nhng sai lam nhanh chong.

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Vung so 3.(xem them hnh so 9). Vo nao vung bung gia gia tang hoat ong: lam em du cac cam xuc tieu cc nh lo lang, gian hn, s hai, ban cho cam xuc y ngha, cam nhan s toan dien mau nhiem cua i song (than tam nhat nh). Vung so 4. (xem them hnh so 10). He ban tnh em du lai khi tap: He ban tnh hay he vien, la cai noi cua cam xuc, co hach Hanh Nhan la goc re cua s hai, ham muon, gian d Tap luyen va cam nhan s em du, bnh an ni vo nao vung bung gia lam vung nay em du th en ket qua lam cho he ban tnh em du va nh o ma tham, san, si, lo lang, s hai lang du. Vung so 5. (xem them hnh so 11). Mo trc bo lien hp khu hai ma gia tang hoat ong: Kha nang chu y hay chanh niem gia tang ong thi ngan nga cam xuc tieu cc, nh o niem vui xuat hien lau dai tren mat y thc (chung ta chu y en ieu g [nh anh en mau, cam giac ngon, niem an vui] th nhng th o xuat hien tren mat y thc). Vung so 6. (xem them ni hnh so 6 pha di) Vo nao vung gia trc tran (ni hai ban cau nao giap nhau, vung co ch C ni hnh so 6 di): Gia tang hoat ong khi nao em du (mac nhiem), tam vang lang, tran ay nang lng. Vung so 6, A. (ni hnh so 6 pha di, gan cho co ch A) Vo nao ben trai trc tran: Gia tang hoat ong a en gia tang hanh phuc. Ni cac v Lat Ma Tay Tang thien nhieu gi, hoat ong vung vo nao trc tran ben trai tang 800% so vi cac sinh vien Hoa Ky mi thc hanh thien trong vai tuan.

Vo nao trc tran Ben trai tang hoat ong (A): Hanh Phuc - Ben Phai tang hoat ong (B): Kho au

Hnh 6. Gia tang hoat ong vung vo nao trc tran ben trai A va ben phai B (o: Hanh phuc, xanh: Kho au) Mau trang gia (ch C) la vo nao trc tran vung gia. Khi tap chung ta hng cai nhn (s chu y) vao vung nay v ay la vung gia cua an ien Thng bao gom vo nao trc tran vung gia, vo nao ben trai trc tran, vo nao vung lng ben trc tran, vo nao vung mat trc tran va vo nao vung bung.

Chng Trnh Tap Luyen

Chng trnh tap luyen gom co 5 bc tuan t e phat trien vng chac sc khoe va hanh phuc ky dieu: 1. Bc mot: Tap cho thuan thuc cac the: Chanh nh, Kh Cong Thieu Lam, 3 the ke tiep Dng Sinh Tam Phap. (Neu co th gi va neu muon gia tang sc manh c bap, gan cot th tap them cac ong tac yoga. Khong co th gi th cac the tren cung u)

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2. Bc hai: Sau khi tap thanh thuc cac the, tap nhan ra cac cam giac manh hay lan tan (do nang lng bat au gia tang) pha trc nao. Tap hng s chu y vao vo nao gia trc tran khi th vao va ra, tap nhan biet nang lng xuat hien khi th ra cac vung vo nao trc tran ben trai, vo nao vung mat va vo nao vung bung. 3. Bc ba: Tap cam nhan niem an vui bat au xuat hien cac phan nao trc tran. (Xin nh: Co the tap khi th vao hng s chu y en an ien thng (vo nao trc tran vung gia), khi th ra cam nhan cam giac an vui ni vo nao ben trai trc tran. Co the tap khi th vao hng s chu y en vo nao truc tran vung mat va vung bung gia, khi th ra cam nhan cam giac an vui ni hai vung nay. Tam hay y thc [consciousness] cam nhan nang lng xuat hien va hoat ong cac vung trong bo nao cung chuyen thanh cam giac an lac khi th ra. Noi khac i, khi tam chung ta hng s chu y en cac hoat ong vo thc trong bo nao th chung tr thanh y thc (cam biet c niem an lac) ni tam. 4. Bc bon: Tap cam nhan niem an vui, hanh phuc gia tang theo thi gian tap luyen cac khu vc khac nhau ni bo nao va ni tam. (Ni bo nao th cac khu vc nh vo nao trc tran ben trai, vo nao vung mat, vo nao vung bung gia, ni tam th cam nhan s em du, an vui, rong ln, trong sang va tnh thc.) 5. Bc nam: Thc hanh Th an ien thng xuyen (tr khi van ong the lc, trong o co nhng the tap th thng) va cam nhan niem hanh phuc gia tang va keo dai (khi th vao biet nhe nhang vo nao trc tran gia) trong cac sinh hoat khac nhau trong ngay. Niem an vui hanh phuc co mat thng xuyen va vng chai ni tam va ni bo nao t sang en toi la s thc hanh chnh (qua s thc hanh thien tnh lang va thien hoat ong phoi hp nay). Neu thc hanh vng chac th pham chat cua niem an vui, sung sng, thoai mai hanh phuc cang ngay cang ben vng, trong sang, ky dieu rat tot ep, cung co mat vi cai thay biet chan that va tnh thng yeu rong ln toa sang. (Trong giai oan nay: Thc hanh s nhan biet hanh phuc ma khong co chu the nhan biet (nang tri) va oi tng nhan biet (s tri). Hanh phuc ni tam va ni bo nao cung xuat hien mot luc va bieu lo rat trong sang, ky dieu, tham sau va vng chai trong cac sinh hoat khac nhau trong ngay nh i, ng, chay, lai xe, an cm, noi chuyen, lam viec chan tay hay tr oc, xem truyen hnh, nghe cac bai hat, ngoi thien yen lang hay tap kh cong, the thao, hut bui, chui nha, cham soc con cai, i du lch hay ngam canh mot mnh.) e cho s tap luyen thanh cong vng chac, chung ta tm hieu e nhan biet cac khu vc co nhng chc nang khac nhau trong bo nao.

Tm hieu Them Ve Cac Vung Trong Bo Nao Lien He en Lanh Manh Hanh Phuc
Chung ta nghe noi ve nhng khu vc khac nhau trong bo nao lien he en nhan thc, cam xuc hay tnh kh. Tuy nhien, cac nha than kinh hoc thng nhac nh chung ta khi mot cam xuc xuat hien th khong phai lien he en he ban tnh ma thoi ma con lien he en nhieu vung khac trong bo nao. Do o, mac du cac nha khoa hoc phan nh chc nang cua moi vung nhng tren thc te, vung o ong vai tro phoi hp nhieu vung khac nhau e cho mot y tng hay mot cam xuc xuat hien. Do o chung ta thung nh en ieu nay (nhieu vung cung hoat ong phoi hp hn la chc nang cua mot vung duy nhat) khi oc cac trang ke tiep. Nhieu cuoc nghien cu cho thay vo nao trc tran co vai tro rat quan trong trong van e lam gia tang hanh phuc va lam giam kho au. Vung nay hanh x nh mot cai thang e kiem soat cac phan ng cam xuc tieu cc. Tuy nhien, neu cai thang nay v ly do nao o tr nen yeu kem, do di truyen hay do benh tat, th cac cam xuc tieu cc t he ban tnh hay he vien phat sinh rat nhieu a en lo lang, buon rau, s hai, kho au Nhng ngi b chng tram cam hay chng roi loan lng cc (bipolar disorder, khi qua vui luc qua buon) thuoc loai nay. Cac bac s

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than kinh cho benh nhan thuoc an than e lam gia tang hoat ong ni vung vo nao trc tran cung luc lam lang du hoat ong (qua nhieu) vung he ban tnh hay he vien. Ngoai ra, co cac phan ni thuy thai dng, pha tren, co chc nang chu y vao the gii ben ngoai. Tuy nhien, ni nhng ngi b tram cam, th lai hng noi nhieu hn va chu y nhieu vao nhng y tng tieu cc, en toi xuat hien ni tam ho. Do o au kho gia tang.

The Brain from Top to Bottom Hnh 7 .Vo nao trc tran (mau xanh), he ban tnh (mau hong)

Vung vo nao trc tran (mau xanh) co vai tro rat quan trong trong s duy tr va phat trien hanh phuc. Ni nhng ngi b chng tram cam th vung nay giam hoat ong rat nhieu.

The Brain from Top to Bottom Hnh 8. Cac khu vc lien he en cac chc nang cao cap trong bo nao

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1. Vo nao trc tran vung mat (orbitofrontal cortex) : Co chc nang ngan chan cac hanh vi mang lai khoai cam, niem vui tc thi cung c che cac cam xuc lien he e co c ket qua tot ep nhieu hn trong dai han (v du em hoc sinh khong theo ban i chi ma nha co gang hoc hanh e co tng lai tot). 2. Vo nao trc tran vung lng ben (dorsolateral prefrontal cortex) : Co chc nang la chon mot cach hanh x nao o bang cach cho chung ta duyet qua va anh gia nhng d kien khac nhau e la chon cach hanh x thch hp. 3. Vo nao trc tran vung bung gia (ventromedial cortex): Cam nhan cam xuc va y ngha cua i song. Vung nay rat quan trong cho hanh phuc con ngi. 4. He ban tnh (so 4, mau hong) la cai noi cua cam xuc. Vo nao trc tran vung bung gia (so 3) lanh manh co kha nang lam em du cac cam xuc qua a phat xuat t he ban tnh (V du: Lam du bt cn gian). Vo nao trc tran khong nhng co vai tro ap ng lai cac cam xuc ma con co nhng te bao than kinh ket hp vi nhng vung khac lien he en s ieu hanh cac chat than kinh dan truyen (cac chat hoa hoc than kinh se c noi en phan sau), trong o co ba th la dopamine, norepinephrine, and serotonin von rat quan trong cho s ieu hanh tnh kh.

Hnh Chi Tiet Cac Vung Noi Tren

Source: Paul Wicks Hnh 9. Vo nao vung mat trc tran (mau luc, orbito-frontal cortex) nam di cung pha di thuy tran (mau xanh la cay hnh 9 va hnh 10): Vo nao vung mat trc tran gia tang hoat ong: nhan cach tot va cam xuc tch cc gia tang nhieu.

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Hnh 10. Vo nao vung bung gia (mau o, ventromedial cortex) , vo nao vung mat trc tran (mau luc): Vo nao vung bung gia gia tang hoat ong: lam em du cam xuc, ban cho cam xuc y ngha tot ep, cam nhan s
toan dien ky dieu cua i song.

Hnh 11. Vo nao vung lng ben trc tran (mau xanh am dorsolateral cortex):Vo nao vung lng ben gia tang hoat ong: chu y tot, suy luan hp ly, lap ke hoach, thc hanh va ieu chnh, ke hoach neu can.

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Hnh 12. Hnh tong quat he ban tnh hay he vien: La cai noi cua cam xuc

Source: The Brain from Top to Bottom

Hnh 13. Hnh chi tiet he ban tnh (limbic system) la trung tam cam xuc, lien he en cac phan khac trong nao nh sau: A. The chai (Corpus callosum) B. ng khu giac (olfactory tract) C. The vu (Mammillary body) D. Cau truc hnh vom (Fornix), phan nao noi hoi ha ma vi the vu E. Nhan oi nao trc (Anterior thalamic nuclei) F. Hach Hanh Nhan (Amygdaloid nucleus), lien he en s hai, ham muon, gian d a en stress. G. Hoi hai ma (hippocamphus) lien he en tr nh. I. Hoi bo lien hp khu hai ma hay bo khuy hoi nao (cingulate gyrus) J. Nhan di oi (hypothalamic nuclei)

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He ban tnh hay he vien trong bo nao (nam sau trong bo nao, gom cac ng va mang than kinh trong nao va bao gom nhieu nhan khac nhau. He nay lien quan en bieu lo ban nang va tnh kh trong nhng hoat ong cua he noi tiet va van ong c the. He ban tnh la cai noi cua cam xuc, co hach Hanh Nhan la goc re cua s hai, ham muon, gian d). Khi he ban tnh tr nen em du, cac cam xuc tot gia tang xuat hien va hach Hanh Nhan bt tac ong tieu cc. Thien co kha nang lam he ban tinh du bt cac hoat ong.

Hnh 14. Mo trc bo lien hp khu hai ma (cingulate gyrus): Vung nh cai mo chim (mau o) gan pha trc tran la mo trc bo lien hp khu hai ma khi gia tang hoat ong: Lam gia tang s chu y t nhien hay chanh niem, va tnh tch cc, giam hay c che cac y tng tieu cc.

Source: The Brain from Top to Bottom Hnh 15. Mach than kinh ban thng (reward circuit)

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Khi an ngon, nghe tin vui, thay canh ep, v.vcam giac sung sng phat sinh: Vung VTA chuyen chat dopamine en vung cac nhan lien ke nhau (nucleus accumbens), lam phat sinh ra cam giac sung sng.
Tap luyen, thien cung lam phat sinh cam giac sung sng nay.

Bat au Chng Trnh tap Luyen

Sau khi a nhan biet ro rang cac khu vc khac nhau trong bo nao, chung ta se bat au i vao chi tiet chng trnh tap luyen va ng dung ket qua tap luyen lien he en cac vung vo nao noi tren e phat trien an vui, hanh phuc va thanh cong trong cac sinh hoat hang ngay. Nh a c trnh bay phan tren, s tap luyen gom co nam (5) bc trong o co nam phan tuan t can nh va thc hanh.
Phan mot: Tap cho that thanh thuc cac the. Phan hai: Phat trien kha nang nhan biet nang lng xuat hien (mot cam giac manh hay cam giac lan tan) ni

cac vung trong bo nao. Phan ba: Cam nhan cam giac manh hay cam giac lan tan chuyen thanh cam giac an vui. Phan bon: Lam cho cam giac an vui hanh phuc phat trien khi tap cho en luc at c hanh phuc cao nhat. Phan nam: ng dung ket qua an lac vao trong moi sinh hoat the gian bnh thng trong moi ngay.

S tap luyen gom co thien tnh lang (ngoi thien) va thien hoat ong (tap luyen) giup 5 vung trong bo nao a trnh bay tren tren gia tang hoat ong, ong thi lam cho he ban tnh tr nen lang du, a en s phat trien niem an vui, tch cc, bnh an, tnh thc, ben nhay va hanh phuc ky dieu lau dai. Xin nh va thng xuyen thc hanh khi tap: Chung ta khong tng tng (imagine: khong co ma ngh la co, tin la co ma tren thc te khong co), khong quan tng (visualize: tng thay cac hnh anh hay cam giac khong co, co tao mot hnh anh trong tam), chung ta ch cam nhan (feel) thc s cac cam giac khi chung xuat hien. Nh s tap luyen nh vay ma nang lng co that se phat trien tot ep va ben vng. Sau khi tap thuan thuc cac the chung ta mi tap qua phan cam nhan an lac (hanh phuc ni tam va niem sung sng ni bo nao).

Ba an ien
e cho s tap luyen c de dang, chung ta on lai v tr ba an ien (hay trung tam nang lng) trong kh cong: 1. an ien Thng: Vung ni tran trc (lien he en nang lng cac vo nao trc tran nh vo nao trc tran ben trai, vo nao trc tran vung gia, vo nao trc tran vung lng ben, mo trc bo lien hp khu hai ma hay bo khuy, vo nao vung mat trc tran va vo nao vung bung gia. Khi c nhac hng s chu y hay cai nhn en an ien thng th chung ta hng s chu y thoai mai en vo nao trc tran vung gia (hnh 6, C). 2. an ien trung: Vung trc qua tim (lien he en nang lng tnh thng, toa nang lng tnh thng t ni ay khi thc hanh T Bi Quan).

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3.

an ien Ha: Vung di bung (lien he en nang lng tien thien (t di truyen) hay hau thien (t am thc, th). an ien ha lien he en cach th an ien.

Hnh 16. Ba an ien la 3 vung nang lng (khong phai ch la 3 iem)

Xin nh: an ien khong phai la mot iem nho ni c the ma la mot vung nang lng ni c the ma chung ta co the cam nhan c khi tap luyen. Khi tap, luc c hng dan hng cai nhn (s chu y) en an ien thng, chung ta hng s chu y (hay cai nhn ben trong neu nham mat) en vung gia tran, vung nay c ve trong hnh so 6, ch C). Xin tap cho quen cach cam nhan vung an ien thng, e khi tap, chung ta de dang cam nhan va phat trien nang lng vung nay.

Cach Th an ien
Th an ien la th vao bung phong ra, th ra bung xep xuong giup cho nang lng hay chan kh vung an ien c luan chuyen ieu hoa khap than the. Khi tap thanh cong, khi Th an ien chung ta cung ong thi cam nhan niem an lac, tch cc, bnh an va em du ni vung vo nao trc tran.

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Ht vao bang mui: Bung phong

Th ra bang mui: Bung xep Hnh 17. Th an Dien: th vao bung phong, th ra bung xep

Sau khi biet ro ve cac khu vc trong bo nao cung chc nang cua moi vung va v tr cac an ien cung cach th, chung ta bat au chng trnh tap luyen gom 3 phan, tuan t nh sau:

Phan I: Tap that thanh thuc cac the

e danh nhieu thi gian e tap ba the 1, 2 va 3 cho thanh thuc roi sau o tap cac the 4, 5 va 6. Tiep theo la cac the yoga can ban va cuoi la Dng Sinh Tam Phap:
1.

Th an ien: Ht hi vao bung phong len, th hi ra bung xep xuong. Chung ta ht vao bang mui va th ra cung bang mui (tr khi c nhac en ht vao bang mui va th ra bang mieng trong cac the tap). Ban au thc hanh 10 phut sau o tang dan len 20, 30, 40 hay 60 phut. Khi a Th an ien quen th chung ta co the th suot ngay. Xin nh: Khi tap cac the, co the Th an ien va co the khong th an ien.

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2.

The Chanh nh (th thng hay th an ienu eu c ca): Ht vao bang mui, th ra bang mui (trong xoang mui co cac te bao tiet ra chat oc xt nitric lam cho cac mach mau th gian), hng s chu y vao hi th vao, hi th ra va ong tac a tay phoi hp vi hi th. Co gang ng suy ngh khi tap. Tap Kh Cong Thieu Lam (th thng, khong th an ien, ht hi vao ay phoi trc, nn th roi mi ay hi i cac vung): Tap Bay The Kh Cong: Trc het la tap cho that ung (thanh thuc cac the) c hng dan trong sach Kh Cong Tam Phap hay da DVD. Tat ca bay the eu bat au bang ht hi vao ay phoi, nn, sau o ay hi xuong an ien hay cac vung lien he, goi la van chan kh en luc phu va luc tang. Xin nh: Luc ht hi vao ay phoi, ke la nn, sau o ay hi i cac vung roi cam nhan vung van chan kh en, v du nh an ien hay phoi, hi cang nh sau: The Tho I, II, va III: Khi ht hi ay phoi, nn roi ay hi xuong bung (van chan kh) th cam nhan vung an ien hi cang. Sau o th ra bang mieng va th ra va xt manh cho sach hi trong phoi. Khi tap The Tho I, II va III th mat nhn pha trc o mot thc (xin xem Kh Cong Tam Phap 2, neu khong co sach xin vao mang webside: quangduc.com trang nha tac gia S Phung Sn Kh Cong Tam Phap). The Kim: Khi ht hi ay phoi, nn, ngc mat len, mat nhn len tren, cam nhan vung phoi cang. Sau o th ra, ha tay xuong va xt manh cho sach phoi. The Thuy: Khi ht vao hi ay phoi, nn, khi cui xuong a hay tay ra pha sau th ay hi xuong bung en than, cam nhan vung than cang, mat nhn thang ra trc. Th ra cung luc thang lng len, keo hai tay vao va ha tay xuong, th ra bang mieng va xt manh cho sach phoi. The Moc: Khi ht hi vao ay phoi cung luc a mot tay len, cong ngi qua mot ben, nn th, ay hi ra vung hong, cam nhan vung hong cang, mat nhn ra pha trc. Sau o, th ra, thang ngi, ha tay xuong, xt manh cho sach phoi. The Hoa: Khi ht hi vao ay phoi a hai tay len pha au, nn th (phoi ay hi), mat nhn thang ra pha trc, cam nhan thoai mai vung tim (cam nhan thoai mai vung tim, khong co cam giac cang ni vung nay va tim khong b kho chu). Khi th ra, ha hai tay xuong, th ra va xt manh cho sach phoi. Luc Th 10 Hi Sau o: M he mat khi th 10 hi, buong xa khi th ra: Ht vao bang mui cung luc a hai tay ra pha trc (ong tac 1, mat nhn ra pha trc), th ra va keo vao pha trong, roi a len trc mat (ong tac 2), tiep tuc th ra va m hai canh tay ra va ha xuong (ong tac 3) va cuoi la tiep tuc th ra thoai mai, a hai canh tay vao than, hai tay cham nhe vao hai ben bap ui (ong tac 4).

3.

4.

Tap The Quan Bnh Chan Kh: Mat nhn pha trc o mot thc, nghieng ngi pha trc 15 o. Th thong tha, Th an ien: Ht vao bang mui va th ra bang mieng, cam nhan bung phong len khi ht vao va xep xuong khi th ra. en hi th th ba, sau khi th ra, nn th, phong xng long ngc len cung luc thang lng len va cam nhan cam giac cang vung xng long ngc phong len va bung thop vao trong. Sau khi em en 5, ht vao va cui ngi nghieng pha trc 15 o nh cu. Thc hanh ba lan. Tap The Vng Nao: Khi bat au a tay len va be huyet Hoi Am (co c hau mon) th mat m, nhn thang ra pha trc. Khi th ra, cui ngi xuong cung luc ha hai canh tay xuong th ong thi nham mat lai. Ht vao quat manh hai tay len tren (co gang quat hai tay len cho that manh) cung luc ng thang ngi len va m mat ra, tiep la th ra va ha hai tay xuong cung luc nham mat lai. Xin tap cho ung ong tac vi mat nham va m e sau nay de dang cam nhan nang lng vung trc tran (Gian d: a tay len: Mat m, ha tay xuong: Mat nham). Tap 3 The Van Noi Lc Gia Tang Chan Kh (th thng - khong th an ien):

5.

6.

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The 1: a hai tay len, ht vao bang mui ay phoi, gong hai tay manh cung luc keo xuong ong thi th ra bang mieng. Cam nhan nang lng (sc manh) tang ni bap tht va ni nao trc tran (noi chung). The 2: a hai tay len, ht vao ay phoi bang mui, gong hai tay that manh cung luc keo hai tay xuong, a hai tay vao trong roi anh manh xuong cung luc th manh ra. Sau o gong tay manh va bat hai tay len, va tiep tuc th ra bang mieng va cam nhan nang lng tang them bap tht va nao tran trc (noi chung). The 3: a hai tay len, ht vao ay phoi, gong tay manh roi th ra cung luc keo hai tay xuong, hai nam tay a vao trong pha hong. Sau o, hai tay anh xuong cung luc th manh, tiep la gong tay manh sau khi khi a ra hai ben (nh hai canh may bay, luc nay phoi t ong nn th) a qua au, ng len va cuoi la tiep tuc th ra cung luc ay hai tay ra trc, buong xa, cam nhan nang lng gia tang rat manh me ni than va nao trc tran (noi chung).

7.

Tap The ieu Chnh Than Sau: e toan than buong xa em du va cam nhan s mat me ni lan da va ni than khi thc hanh the Th Toan Than (th an ien). Sau o, cam nhan nang lng ni than (noi chung) luc nn th khi tap The ieu Chnh Than Sau. Khi ngoi ban nguyet, nn th va cam nhan nang lng gia tang ni than va luc ngoi len, nhat la luc th ra va nam xuong th cam giac thanh em du. The Dung S ng (th thng): Cam nhan nang lng gia tang ni than (noi chung). Khi th ra buong xa ong thi cam nhan cam thoai mai ni than (noi chung). The ng Mot Chan (th thng): Khi ht vao bang mui, a chan len, ng suy ngh th de gi thang bang (mat nhn xuong di va pha trc o mot thc e de dang gi thang bang). ni than.

8. 9.

10. The Dung S Bc Ti (th thng): Khi nn th, em t 1 en 5 th th ra ong thi cam nhan nang lng 11. The ng Tam Giac (th thng): Chu y gi thang bang va cam nhan cam giac ni bap tht va ni than. 12. The Dung S Quy (th thng hay an ien eu c): Cam nhan cam giac bap tht va than khi tap. 13. Quan Bnh Chan Kh (Th an ien): Cam nhan bung phong va xep khi tap. Bung nh cai bm, khi th

vao bung phong ra t nhien (khong co gang). Khi th ra bap tht bung ay vao (co s chu y) ong thi cam nhan nang lng. Luc thang lng va nn th va em en 5 th cung luc cam nhan hi cang ni vung xng long ngc. Tiep theo th ra, ong thi cam nhan nang lng. Sau o, ht vao va cui xuong pha trc lai, cam nhan nang lng.
14. The Dung S Ngoi (th thng hay an ien eu c): Cam nhan thoai mai cam giac bap tht cang hay

au ni vung hai chan, au goi. Khi ht vao, nn th th cam nhan nang lng gia tang (noi chung). Khi th ra cam nhan thoai mai.
15. The Xa Thien (th an ien): ngoi thoai mai, buong xa than tam, nhan biet cam giac ro rang khi xoa hai tay

vao nhau cho am cung nh khi xoa vao cac vung mat, mat, hai tai, au, co, vai, canh tay, ban tay, cac au ngon tay pha tren va di, long ban tay cung huyet Lao Cung, khi xoa lai hai ban tay, cam giac am luc xoa vung than, chan, au goi, bap chan, ban chan, ngon chan, au ngon chan pha tren va pha di, huyet Dung Tuyen va long ban chan. Buong xa, cam nhan cam giac khi xoa cac vung ni than the.
16. Tam the Dng Sinh Tam Phap (Th an ien suot thi gian tap): Tap cho ung cac ong tac phoi hp

vi hi th an ien. Buong xa that thoai mai, cam nhan an lac khi tap tam the Dng Sinh Tam Phap.

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Phan II: Sau khi a tap that thanh thuc cac the
Tap nhan biet nang lng (cam giac lan tan hay manh) xuat hien ni cac vung nao. e danh nhieu thi gian e tap ba the 1, 2 va 3 di ay cho thanh thuc. 1. Th an ien: Trong cac sinh hoat hang ngay (10% chu y vao bung phong va xep khi Th an ien) khi lai xe, lam viec hay trong cac sinh hoat khac. Chu tam thoai mai khi tap th tam tr nen vang lang, em du, t y tng va s nhan biet nang lng gia tang. Khi tap thanh thuc, vo nao ben trai trc tran (hnh so 6, cho A) gia tang hoat ong. Xin nh: Khi tap (cac the co li dan ht vao bang mui, th ra bang mieng) chung ta ht vao bang mui va th ra bang mieng, con cac the tap khac va trong sinh hoat hang ngay th chung ta ht vao bang mui va th ra cung bang mui. 2. Tap The Chanh nh: Th an ien hay th thng trong luc tap The Chanh nh: M he mat hay nham mat eu c ca. Khi ht vao a tay len, chung ta hng chu y en an ien thng (vo nao vung gia trc tran, hnh so 6, ni ch C), khi th ra ha hai canh tay xuong va chuyen ra sau lng thanh hai bup sen th cam nhan cam giac lan tan xuat hien ni vung vo nao trc tran ben trai (hnh so 6, ni ch A). o la nang lng ni vo nao trc tran bat au tang. Tiep theo la ht vao cung luc a hai tay ra hai ben th van tiep tuc cam nhan nang lng ni vung vo nao trc tran ben trai nh tren. Tiep theo, ieu nay rat quan trong, xin ghi nh, th ra cung luc a hai tay vao thanh an nh tam th cam nhan nang lng (cam giac manh) ni vo nao vung mat va vung bung gia trc tran (hnh so 9 va 10). Nh o tam tr nen vang lang, em du, bnh an nhng s manh me va tch cc gia tang. 3. Tap Kh Cong Thieu Lam: Tap Bay The Kh Cong Thieu Lam: Sau khi a tap thanh thuc, m he mat va mat nhn xuong di pha trc o mot thc hay hng s chu y en vung an ien thng khi tap bay the kh cong nay (tuy tng the tap). Khi mi tap, luc ht hi vao ay phoi, nn th roi ay hi i va cam nhan vung van chan kh en, v du nh an ien hay phoi, hi cang. Khi a tap thuan thuc th cung luc o cam nhan cac vung nao trc tran. Sau o phat trien kha nang nhan biet va cam nhan cac vung khac nhau khi tap nh sau: The Tho I, II, va III: Khi ht hi ay phoi, nn, ay hi xuong bung (van chan kh en an ien) th cam nhan vung an ien cang cung luc mat nhn xuong, hng cai nhn en vo nao vung mat trc tran (hnh so 9) va vo nao vung bung gia (hnh so 10). Khi th ra bang mieng th cam nhan nang lng gia tang (mot cam giac hi manh) t nhien ni vo nao vung mat trc tran va vo nao vung bung gia. Nh vay, xin nh: Khi tap cac The Tho I, II, III: Khi ht vao, m mat va nhn pha trc o mot thc va hng cai nhn en vo nao vung mat trc tran va vung bung gia. Khi th ra bang mieng, buong xa th s cam nhan nang lng ni vo nao vung mat trc tran va vung bung gia gia tang manh mot cach t nhien. Qua s cam nhan nay ma chung ta quen dan vi s nhan biet cac vung noi tren. Ca ba The Tho I, II va III eu nh vay ca: Cam nhan nang lng ni vo nao vung mat trc tran va vo nao vung bung gia. The Kim: Khi ht hi ay phoi, nn, ngc mat len, mat nham lai va hng cai nhn (s chu y) en an ien thng (vo nao trc tran vung gia (hinh so 6, C). Luc o cam nhan vung phoi cang cung luc vi s chu y vao ni vo nao trc tran vung gia. Khi th ra bang mieng va buong xa th cam nang lng (mot cam giac manh) ni vung vo nao trc tran ben trai (hnh so 6, ch A) tang mot cach t nhien. The Kim: Cam nhan nang lng ni vung vo nao trc tran ben trai khi th ra. The Thuy: Khi ht vao hi ay phoi, nn th, a hay tay ra pha sau, nham mat lai va hng cai nhn (s chu y) en an ien thng (ni vo nao trc tran vung gia). Luc o cam nhan vung than cang cung luc vi s chu y vao vo nao trc tran vung gia. Khi th ra cung luc thang lng len, a tay vao va ha tay

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xuong, cam nhan nang lng gia tang (mot cam giac manh) t nhien ni vo nao trc tran ben trai. The Thuy: Cam nhan nang lng ni vo nao trc tran ben trai. The Moc: Khi ht hi vao ay phoi a tay len, cong ngi qua mot ben, nn th va nham mat lai th cam nhan vung hong cang, cung luc hng cai nhn (s chu y) en en an ien thng (vo nao trc tran vung gia). Sau o, th ra bang mieng, thang ngi, ha tay xuong, cam nhan nang lng gia tang t nhien ni vung vo nao trc tran ben trai. The Moc: Cam nhan nang lng ni vo nao trc tran ben trai. The Hoa: Khi ht hi vao ay phoi a hai tay len pha au, nn th, nham mat lai va hng cai nhn thang (s chu y) en an ien thng (vo nao trc tran vung gia), cung luc cam nhan thoai mai vung tim (ch cam nhan thoai mai vung tim, khong co cam giac cang ni vung nay va tim khong b kho chu). Khi th ra, ha hai tay xuong ong thi cam nhan nang lng gia tang t nhien ni vung vo nao trc tran ben trai (hnh so 6, A). The Hoa: Cam nhan nang lng ni vo nao trc tran ben trai. Luc Th 10 Hi Sau o: M he mat hay nham mat eu c ca khi th 10 hi cho sach phoi va buong xa (relax) khi th ra: Khi ht vao bang mui hng s chu y en an ien thng (vo nao trc tran vung gia, ong tac 1). Sau o th ra va hai tay keo vao trong roi a len trc mat (ong tac 2) th cam giac nang lng trc tran ben trai gia tang t nhien. Tiep o la m hai canh tay ra va ha xuong (ong tac 3) th tiep tuc cam nhan nang lng ni vung vo nao trc tran ben trai. en luc buong xa va a hai canh tay vao than (ong tac 4) th chuyen s cam nhan cam giac nang lng en vo nao vung bung gia (hnh so 9), cam nhan cam giac nang lng gia tang t nhien ni vung nay (khi tap thanh thuc th s chuyen cam nhan nay xay ra t nhien). Th 10 hi cho sach phoi: Cam nhan nang lng va an lac vung vo nao trc tran ben trai va vo nao vung bung.

4. Tap The Quan Bnh Chan Kh: Mat nhn pha trc o mot thc. Th thong tha, Th an ien, cam nhan bung phong len va xep xuong cung luc vi cam nhan nang lng vo nao trc tran vung bung gia. Khi th ra va nn th, phong xng long ngc len cung luc thang lng len va cam nhan cam giac cang vung xng long ngc phong len va bung thop vao trong, ong thi hng cai nhn (s chu y) den vo nao vung bung gia. Sau khi em en so 5, ht hi vao, nghieng ngi ra pha trc lai cung luc cam nhan nang lng gia tang manh me ni vung vo nao vung bung gia. 5. Tap The Vng Nao: Khi bat au a tay len va be huyet Hoi Am th mat m, nhn thang ra pha trc. Khi th ra, cui ngi xuong cung luc ha hai canh tay xuong th ong thi nham mat hng cai nhn (s chu y) en an ien thng (vo nao trc tran vung gia). Sau o, quat hai canh tay len tren cung luc m mat ra, roi ha hai tay xuong cung luc nham mat lai va ong thi cam nhan nang lng gia tang manh me ni vo nao trc tran ben trai (hnh so 6, A). 6. Tap 3 The Van Noi Lc Gia Tang Chan Kh Nh Sau: The 1: a hai tay len, mat nhn thang, gong hai tay manh roi keo hai tay xuong, ong thi th ra, cung luc cam nhan nang lng (nh sc manh) tang ni vo nao trc tran ben trai. The 2: a hai tay len, mat nhn thang, gong hai tay manh, th ra cung luc keo hai tay xuong. Sau o, gong tay manh khi bat hai tay len, cung luc cam nhan nang lng tang them ni vo nao trc tran ben trai. The 3: a hai tay len, mat nhn thang, gong hai tay manh khi th ra cung luc keo hai tay xuong, sau khi khi a ra hai ben (nh hai canh may bay) gong tay manh khi a hai tay vao va vong len pha tren au. Sau o, th ra, a tay ra trc, buong xa, cam nhan nang lng gia tang rat manh me ni vo nao trc tran ben trai.

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7. Tap The ieu Chnh Than Sau: e toan than buong xa em du va cam nhan s mat me ni lan da va ni than khi thc hanh the Th Toan Than. Sau o, khi tap The ieu Chnh Than Sau, hng s chu y en vo nao trc tran vung gia khi ht hi vao, th ra va nn th (chan phai, chan trai va hai chan). en the Ngoi Ban Nguyet, khi ht vao, nn th va ngoi ban nguyet th tiep tuc hng cai nhn (s chu y) den en an ien thng (vo nao trc tran vung gia). Khi th ra, nam xuong va buong xa th cam nhan nang lng ni vo nao trc tran ben trai gia tang t nhien. 8. The Dung S ng: Khi ht hi vao bang mui, nhn thang va nn th. Khi th ra buong xa ong thi cam nhan nang lng manh nhng thoai mai ni vo nao trc tran ben trai. 9. The ng Mot Chan: Khi ht vao bang mui, nhn thang, a chan len va nn th (mat nhn xuong di va pha trc o mot thc e de dang gi thang bang). Sau o em 5 hay 10 tieng th th ra bang mieng va buong xa cung luc cam nhan nang lng gia tang t nhien vung vo nao vung bung gia. 10. The Dung S Bc Ti: Hng s chu y en en an ien thng (vo nao trc tran vung gia): Khi ht vao roi nn th, em t 1 en 5. Sau o, th ra ong thi cam nhan nang lng gia tang ni vo nao ben trai trc tran ben trai (hnh so 6, A) va oi luc nang lng tran xuong vo nao vung bung gia (so 10). 11. The ng Tam Giac: Chu y gi thang bang va cam nhan cam giac ni bap tht va ni than. 12. The Dung S Quy: Mat m va nhn thang. Ht vao roi nn th. Sau o th ra va cam nhan nang lng gia tang t nhien ni vo nao trc tran ben trai. 13. Quan Bnh Chan Kh: Ngi nghieng pha trc 15 o, hai ban tay e tren bap ui va mat nhn xuong pha trc o mot thc. Th an ien va cam nhan bung phong va xep cung nang lng ni en an ien thng. Bung nh cai bm, khi th vao bung phong ra t nhien (khong co gang). Khi th ra bap tht bung ay vao (nh ay cai bm vao cho bong bong phnh len (co s chu y), cung luc cam nhan nang lng gia tang ni vung an ien thng. Sau ba hi th vao va ra roi nn th, thang lng len cung luc xng long ngc phong len va em en 5 (luc o mat nhn thang ra trc). Sau o, th ra va cui xuong pha trc lai, cung luc cam nhan nang lng gia tang t nhien ni vo nao trc tran ben trai. 14. The Dung S Ngoi: Cam nhan thoai mai cam giac bap tht cang hay au ni vung hai chan, au goi. Khi ht vao, nn th th mat nhn thang ra trc. Luc th ra buong xa th cam nhan nang lng gia tang t nhien ni vo nao trc tran ben trai. 15. The Xa Thien: Ngoi thoai mai, buong xa than tam, nhan biet cam giac ro rang khi xoa hai tay vao nhau cho am cung nh khi xoa vao cac vung mat, mat, au, co, vai, canh tay, ban tay, cac au ngon tay pha tren va di, long ban tay cung huyet Lao Cung. Sau o, xoa lai hai ban tay cho am, cam giac am luc xoa vung than, chan, au goi, bap chan, ban chan, ngon chan, au ngon chan pha tren va pha di, huyet Dung Tuyen va long ban chan. 16. Tam the Dng Sinh Tam Phap: Th an ien, buong xa, cam nhan cam giac an lac tran ay vung nao trc tran ben trai (so 6, A) va cam nhan cam giac an lac, thoai mai ni vo nao vung bung di (hnh so 10) thuy theo moi the nh sau: Chanh Kien: Nham mat lai, khi a tay len hng cai nhn (s chu y) en en an ien thng (vo nao trc tran vung gia, hnh so 6, C). Khi th ra va a hai tay xuong th cam nhan nang lng ni vo nao trc tran ben trai. Luc tiep tuc th ra va a hai ban tay vao trong, cham nhe vao hai ben ui th cam nhan nang lng vo nao vung bung gia. Chanh T Duy: M mat nhn xuong di pha trc o mot thc. Khi th vao va khi th ra cam nhan nang lng ni vo nao vung mat va vung bung gia.

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Chanh Ng: Nham mat, ht vao va hng s chu y en en an ien thng. Khi th ra, cam nhan nang lng vung vo nao trc tran ben trai. Chanh Nghiep: Nham mat, ht vao hng s chu y en en an ien thng (vo nao trc tran vung gia). Khi th ra, cam nhan nang lng vung vo nao trc tran ben trai. Chanh Mang: Nh tren. Chanh Tinh Tan: M mat nhn xuong pha trc thoai mai, ht hi vao va cung luc cam nhan vo nao vung bung gia. Khi th ra ngoi xuong roi ng len, cam nhan nang lng vo nao vung bung gia gia tang t nhien. Chanh Niem: Nham mat, hng s chu y en an ien thng va ht hi vao. Khi th ra th cam nhan vung vo nao trc tran ben trai gia tang mot cach t nhien. Chanh nh: Nham mat, hng s chu y en an ien thng, ht vao va a hai tay len va xuong: Cam nhan nang lng vung vo nao trc tran ben trai gia tang t nhien. Khi th ra va a hai tay ra pha sau thanh hai bup sen, tiep tuc cam nhan nang lg vo nao trc tran ben trai. Khi a hai ban tay t ngoai vao trong va tao thanh an nh tam: Cam nhan cam giac vo nao vung mat va vung bung gia. (Nh the, trong 8 the tap, 6 the co the nham mat khi tap, tr hai the Chanh T Duy va Chanh Tinh Tan la m mat khi tap)

Xin lu y: Nhng ieu noi tren la nguyen tac tong quat khi tap luyen. Tuy nhien, s hoat ong bo nao cua moi ca nhan co the khong giong nhau nh ngi th cam nhan cam giac manh (nang lng gia tang) ch pha trc vo nao trc tran ben trai, co ngi cam nhan nh vay nhng keo dai ra tan pha tren hay pha sau nao (v lien he en vung than kinh van ong gia tang nang lng). ieu nay khi khao cu cac bo nao ni cac ngi tu thien, cac nha khoa hoc cung nhan biet nh vay qua cac hnh chup. Do o, ngoai nhng cam nhan cam giac nh tren, moi ngi tap can nhan biet them nhng cam nhan cam giac nang lng gia tang rieng biet cua chnh minh qua cac the tap hay trong cac sinh hoat hang ngay e phat trien kha nang ieu tam va ieu nao.
ieu can nh: Tuy theo s sieng nang tap luyen Kh Cong Tam Phap cua moi ngi ma s thanh cong se en mau hay cham, nhieu hay t. Thong thng khi tap chuyen can the chanh nh trong vong mot thang cung vi Kh Cong Thieu Lam th nang lng bat au gia tang, ngi tap co the cam nhan ni bo nao. Mau a chuyen len nao nhieu hn do cac khu vc trong bo nao hoat ong nhieu hn va s chuyen hoa nang lng ni nao gia tang. Sau mot thang tap chuyen can, khi ngi tap neu cam thay kho chu tren au hay nhc au (ma khong do b cam, cum hay benh tat g khac) th o la dau hieu cac mach mau ni bo nao cha thch nghi c vi so lng mau gia tang e nuoi dng bo nao tot hn. Do o, ngi tap phai ngh tap mot tuan hay 10 ngay, hoan toan ngh ngi, khong tung kinh, khong ngoi thien, khong lay Hong Danh Sam Hoi, khong tap luyen (cac the Chanh nh, Kh Cong cung tat ca cac the tap khac), khong ca th an ien e cho cac mach mau ni bo nao thch nghi vi so lng mau gia tang va s bien dng nang lng nhieu hn. S thch nghi nay co the hoac la cac mach mau se n ln hn hoac cac nhanh nho se moc them e tiep nhan so lng mau gia tang. Trong thi gian ngh ngi t mot tuan an mi ngay nay, tot nhat la nen i bo (khong th an ien), chay bo, bi loi, du lch, giai tr lanh manh nh xem truyen hnh, chieu bong hay tham vieng ba con, ban be. Tom lai, o la nhng sinh hoat khong a mau nhieu len bo nao e mach mau nao co th gi thch nghi tot ep. Mau se en nuoi dng vung nao lien he nhieu hn va cac vung o se gia tang o day va a en ket qua gia tang cam giac an lac. Khi chung ta ln tuoi, mau chuyen len nao b giam bt o 20%. Tuy nhien, ni nhng ngi b va x ong mach, nhng ngi hut thuoc la lau dai, nhng ngi b cao huyet ap, nhng ngi b tieu ng (ma khong thay oi loi song hay dung thuoc men ieu tr), ho co the b mat i mot so te bao than kinh du con tre va co the a en bnh lang tr du tuoi con tng oi tre. Tap luyen giup tang lng mau len nao giup cho nao hoat ong tot.

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Phan III: Chuyen t cam nhan nang lng thng thanh cam giac an lac manh me
Sau khi a tap that thanh thuc cac the va nhan biet c nang lng gia tang ni cac vung khac nhau trong bo nao, nang lng o se chuyen thanh cam giac an lac. Tap nhan biet nang lng an lac (cam giac hanh phuc, an vui va sung sng) xuat hien ni cac vung nao. (Xin nh e danh nhieu thi gian e tap ba the 1, 2 va 3 cho thanh thuc.) 1. Th an ien: Trong cac sinh hoat hang ngay (10% s chu y hng vao bung phong va xep khi Th an ien cung luc cam nhan nhe nhang an ien thng) khi lai xe, lam viec cung nh trong moi sinh hoat khac. Chu tam thoai mai khi tap th tam tr nen vang lang, em du, t y tng va s nhan biet nang lng an lac gia tang. Khi tap thanh thuc, vo nao ben trai trc tran (hnh so 6, cho A) gia tang hoat ong nen phat sinh nhieu an lac. Xin nh: Khi tap (cac the co li dan ht vao bang mui, th ra bang mieng) chung ta ht vao bang mui va th ra bang mieng, con cac the tap khac va trong sinh hoat hang ngay th chung ta ht vao bang mui va th ra cung bang mui. 2. Tap The Chanh nh: Th an ien hay th thng trong luc tap The Chanh nh eu c. (M he mat hay nham mat khi tap th tam de tr nen vang lang, hng s chu y nhe nhang en en an ien thng, pha trc tran) : Khi ht vao a tay len, chung ta hng chu y en an ien thng (vo nao trc tran vung gia, hnh so 6, ni ch C), khi th ra ha hai canh tay xuong th cam nhan cam giac an lac xuat hien ni vung vo nao trc tran ben trai (hnh so 6, ni ch A). Tiep theo la ht vao cung luc a hai tay ra hai ben th van tiep tuc cam nhan nang lng an lac ni vung vo nao trc tran ben trai nh tren. Sau o, ieu nay rat quan trong, xin ghi nh, th ra cung luc a hai tay vao trong thanh an nh tam th cam nhan cam giac an lac ni vo nao vung mat trc tran va vung bung gia (hnh so 9 va 10). Nh o tam tr nen vang lang, em du, manh me va tch cc gia tang. 3. Tap Kh Cong Thieu Lam: Tap Bay The Kh Cong Thieu Lam: ay la giai oan phat trien kha nang cam nhan cam giac an lac cac vung khac nhau trong bo nao khi tap nh sau: The Tho I, II, va III: M mat nhn xuong pha trc Khi ht hi ay phoi, nn, ay hi xuong bung th cam nhan vung an ien cang, ong thi cam nhan vo nao vung mat trc tran (hnh so 9) va vo nao vung bung gia (hnh so 10). Khi th ra bang mieng th cam nhan nang lng an lac gia tang (mot cam giac hi manh) t nhien ni vo nao vung mat trc tran va vo nao vung bung gia. Nh vay, ieu can nh khi tap cac The Tho I, II, III: Khi ht vao, m mat va nhn pha trc o mot thc va cung luc cam nhan vo nao vung mat trc tran va vo nao vung bung gia. Khi th ra bang mieng, buong xa th s cam nhan nang lng ni vo nao vung mat trc tran (hnh so 9) va vung bung gia (hnh so 10) gia tang manh hn mot cach t nhien. Qua s cam nhan nay ma chung ta quen dan vi s nhan biet cac vung noi tren. Ca ba The Tho I, II va III eu nh vay ca: Cam nhan nang lng an lac ni vo nao vung mat trc tran va vo nao vung bung gia gia tang khi th ra. The Kim: Khi ht hi ay phoi, nn, ngc mat len, mat nham lai va hng cai nhn (s chu y) len an ien thng (vo nao trc tran vung gia hinh so 6, C). Luc o cam nhan vung phoi cang cung luc vi s chu y vao ni vo nao trc tran vung gia. Khi th ra bang mieng va buong xa th cam nang lng an lac (mot cam giac manh) ni vung vo nao trc tran ben trai (hnh so 6, ch A) tang mot cach t nhien. The Kim: Cam nhan nang lng an lac ni vung vo nao trc tran ben trai khi th ra.

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The Thuy: Khi ht vao hi ay phoi, nn th, a hai tay ra pha sau, nham mat lai va hng cai nhn (s chu y) en en an ien thng (vo nao trc tran vung gia). Luc o cam nhan vung than cang cung luc vi s chu y vao vo nao trc tran vung gia. Khi th ra cung luc thang lng len, a tay vao va ha tay xuong, cam nhan nang lng an lac gia tang (mot cam giac manh) t nhien ni vo nao trc tran ben trai. The Thuy: Cam nhan nang lng an lac ni vo nao trc tran ben trai. The Moc: Khi ht hi vao ay phoi a tay len, cong ngi qua mot ben, nn th va nham mat lai th cam nhan vung hong cang, cung luc hng cai nhn (s chu y) en an ien thng. Sau o, th ra bang mieng, thang ngi, ha tay xuong, cam nhan nang lng an lac gia tang t nhien ni vung vo nao trc tran ben trai. The Moc: Cam nhan nang lng an lac ni vo nao trc tran ben trai. The Hoa: Khi ht hi vao ay phoi a hai tay len pha au, nn th, nham mat lai va hng cai nhn thang (s chu y) en en an ien thng (vo nao trc tran vung gia), cung luc cam nhan thoai mai vung tim (ch cam nhan thoai mai vung tim, khong co cam giac cang ni vung nay va tim khong b kho chu). Khi th ra, ha hai tay xuong ong thi cam nhan nang lng an lac gia tang t nhien ni vung vo nao trc tran ben trai (hnh so 6, A). The Hoa: Cam nhan nang lng an lac ni vo nao trc tran ben trai. Luc Th 10 Hi Sau o: M he mat hay nham mat eu c ca khi th 10 hi cho sach phoi va buong xa (relax) khi th ra: Khi ht vao bang mui hng s chu y en an ien thng (vo nao trc tran vung gia, ong tac 1). Sau o th ra va hai tay keo vao trong roi a len trc mat (ong tac 2) th cam giac nang lng an lac vo nao trc tran ben trai gia tang t nhien. Tiep o la m hai canh tay ra va ha xuong (ong tac 3) th tiep tuc cam nhan nang lng ni vung vo nao trc tran ben trai. en luc buong xa va a hai canh tay vao than (ong tac 4) th chuyen s cam nhan cam giac nang lng an lac en vo nao vung bung (hnh so 9), va cam nhan nang lng an lac gia tang t nhien ni vung nay (khi tap thanh thuc th s chuyen cam nhan nay xay ra t nhien). Th 10 hi cho sach phoi: Cam nhan nang lng an lac vung vo nao trc tran ben trai va vo nao vung bung.

4. Tap The Quan Bnh Chan Kh: Mat nhn pha trc o mot thc. Th thong tha, Th an ien, cam nhan bung phong len va xep xuong cung luc vi cam nhan nang lng gia tang ni vo nao trc tran vung bung gia. Khi th ra roi nn th, phong xng long ngc len cung luc thang lng len va cam nhan cam giac cang vung xng long ngc phong len va bung thop vao trong, ong thi hng cai nhn (s chu y) den vo nao vung bung gia. Sau khi em en so 5, ht hi vao, nghieng ngi ra pha trc lai cung luc cam nhan nang lng an lac gia tang manh ni vung vo nao vung bung gia. 5. Tap The Vng Nao: Khi bat au a tay len va be huyet Hoi Am th mat m, nhn thang ra pha trc. Khi th ra, cui ngi xuong cung luc ha hai canh tay xuong th ong thi nham mat hng cai nhn (s chu y) en vo nao trc tran vung gia. Sau o, quat hai canh tay len tren cung luc m mat ra, roi ha hai tay xuong cung luc nham mat lai va ong thi cam nhan nang lng an lac gia tang manh me ni vo nao trc tran ben trai (hnh so 6, A). (Gian d: a tay len: m mat, ha tay xuong: nham mat). 6. Tap 3 The Van Noi Lc Gia Tang Chan Kh Nh Sau: The 1: a hai tay len, mat nhn thang, gong hai tay manh roi keo hai tay xuong, ong thi th ra, cung luc cam nhan nang lng an lac manh me tang ni vo nao trc tran ben trai. The 2: a hai tay len, mat nhn thang, gong hai tay manh, th ra cung luc keo hai tay xuong. Sau o, gong tay manh khi bat hai tay len, cung luc cam nhan nang lng an lac manh me tang ni vo nao trc tran ben trai.

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The 3: a hai tay len, mat nhn thang, gong hai tay manh khi th ra cung luc keo hai tay xuong, sau khi khi a ra hai ben (nh hai canh may bay) gong tay manh khi a hai tay vao va vong len pha tren au. Sau o, th ra, a tay ra trc, buong xa, cam nhan nang lng an lac manh me gia tang ni vo nao trc tran ben trai.

7. Tap The ieu Chnh Than Sau: e toan than buong xa em du va cam nhan s mat me ni lan da va ni than khi thc hanh the Th Toan Than. Sau o, khi tap The ieu Chnh Than Sau, hng s chu y en vo nao trc tran vung gia khi ht hi vao, th ra va nn th (chan phai, chan trai va hai chan). en the Ngoi Ban Nguyet, khi ht vao, nn th va ngoi ban nguyet th tiep tuc hng cai nhn (s chu y) den an ien thng (vo nao trc tran vung gia). Khi th ra, nam xuong va buong xa th cam nhan nang lng an lac ni vo nao trc tran ben trai gia tang t nhien. 8. The Dung S ng: Khi ht hi vao bang mui, nhn thang va nn th. Khi th ra buong xa ong thi cam nhan nang lng manh nhng thoai mai ni vo nao trc tran ben trai. 9. The ng Mot Chan: Khi ht vao bang mui, nhn thang, a chan len va nn th (mat nhn xuong di va pha trc o mot thc e de dang gi thang bang). Sau o em 5 hay 10 tieng th th ra bang mieng va buong xa cung luc cam nhan nang lng an lac gia tang t nhien vung vo nao vung bung gia. 10. The Dung S Bc Ti: Hng s chu y en en an ien thng (vo nao trc tran vung gia): Khi ht vao roi nn th, em t 1 en 5. Sau o, th ra ong thi cam nhan nang lng an lac gia tang ni vo nao ben trai trc tran ben trai (hnh so 6, A) va oi luc tran xuong vo nao vung bung gia (so 10). 11. The ng Tam Giac: Chu y gi thang bang va cam nhan cam giac ni bap tht va ni than. 12. The Dung S Quy: Mat m va nhn thang. Ht vao roi nn th. Sau o th ra va cam nhan nang lng an lac gia tang t nhien ni vo nao trc tran ben trai. 13. Quan Bnh Chan Kh: Ngi nghieng pha trc 15 o, hai ban tay e tren bap ui va mat nhn xuong pha trc o mot thc. Th an ien va cam nhan bung phong va xep cung nang lng ni an ien thng (vo nao trc tran). Bung nh cai bm, khi th vao bung phong ra t nhien (khong co gang). Khi th ra bap tht bung ay vao (nh ay cai bm vao cho bong bong phnh len (co s chu y), cung luc cam nhan nang lng an lac gia tang ni vung an ien thng (vo nao trc tran vung gia). Sau ba hi th vao va ra roi nn th, thang lng len cung luc xng long ngc phong len va em en 5 (luc o mat nhn thang ra trc). Sau o, th ra va cui xuong pha trc lai, cung luc cam nhan nang lng gia tang t nhien ni vo nao trc tran ben trai. 14. The Dung S Ngoi: Cam nhan thoai mai cam giac bap tht cang hay au ni vung hai chan, au goi. Khi ht vao, nn th th mat nhn thang ra trc. Luc th ra, buong xa th cam nhan nang lng an lac gia tang t nhien ni vo nao trc tran ben trai. 15. The Xa Thien: Ngoi thoai mai, buong xa than tam, nhan biet cam giac ro rang khi xoa hai tay vao nhau cho am cung nh khi xoa vao cac vung mat, mat, au, co, vai, canh tay, ban tay, cac au ngon tay pha tren va di, long ban tay cung huyet Lao Cung. Sau o, xoa lai hai ban tay cho am, cam giac am luc xoa vung than, chan, au goi, bap chan, ban chan, ngon chan, au ngon chan pha tren va pha di, huyet Dung Tuyen va long ban chan. 16. Tam the Dng Sinh Tam Phap: Th an ien, buong xa, cam nhan cam giac an lac tran ay vung nao trc tran ben trai (so 6, A) va cam nhan cam giac an lac, thoai mai ni vo nao vung bung di (hnh so 10) thuy theo moi the nh sau:

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Chanh Kien: Nham mat lai, khi a tay len hng cai nhn (s chu y) en an ien thng (vo nao trc tran vung gia, hnh so 6, C). Khi th ra va a hai tay xuong th cam nhan nang lng an lac ni vo nao trc tran ben trai. Luc tiep tuc th ra va a hai ban tay vao trong, cham nhe vao hai ben ui th cam nhan nang lng an lac vo nao vung bung gia. Chanh T Duy: M mat nhn xuong di pha trc o mot thc. Khi th vao va khi th ra cam nhan nang lng an lac ni vo nao vung mat va vung bung gia. Chanh Ng: Nham mat, ht vao va hng s chu y en an ien thng (vo nao trc tran vung gia). Khi th ra, cam nhan nang lng an lac vung vo nao trc tran ben trai. Chanh Nghiep: Nham mat, ht vao hng s chu y en an ien thng. Khi th ra, cam nhan nang lng an lac vung vo nao trc tran ben trai. Chanh Mang: Nh tren. Chanh Tinh Tan: M mat nhn xuong pha trc thoai mai, ht hi vao va cung luc cam nhan vo nao vung bung gia. Khi th ra ngoi xuong roi ng len, cam nhan nang lng an lac ni vo nao vung bung gia gia tang t nhien. Chanh Niem: Nham mat, hng s chu y en an ien thng (vo nao trc trang vung gia) va ht hi vao. Khi th ra th cam nhan nang lng an lac vung vo nao trc tran ben trai gia tang mot cach t nhien. Chanh nh: Nham mat, ht vao va a hai tay len cung luc hng s chu y en an ien thng (vo nao trc tran vung gia). Khi ha hai tay xuong th cam nhan nang lng an lac vung vo nao trc tran ben trai gia tang t nhien. Khi th ra va a hai tay ra pha sau thanh hai bup sen, tiep tuc cam nhan nang lng an lac ni vo nao trc tran ben trai. Khi a hai ban tay t ngoai vao trong va tao thanh an nh tam: Cam nhan cam giac vo nao vung mat va vung bung gia.

Xin lu y: Nhng ieu noi tren la nguyen tac tong quat khi tap luyen. Tuy nhien, s hoat ong bo nao cua moi ca nhan co the khong giong nhau nh ngi th cam nhan cam giac manh (nang lng gia tang) ch pha trc vo nao trc tran ben trai, co ngi cam nhan nh vay nhng keo dai ra tan pha tren hay pha sau nao (v lien he en vung than kinh van ong gia tang nang lng). ieu nay khi khao cu cac bo nao ni cac ngi tu thien, cac nha khoa hoc cung nhan biet nh vay qua cac hnh chup. Do o, ngoai nhng cam nhan cam giac nh tren, moi ngi tap can nhan biet them nhng cam nhan cam giac nang lng gia tang rieng biet cua chnh mnh qua cac the tap hay trong cac sinh hoat hang ngay e phat trien kha nang ieu tam va ieu nao.

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