Chng 3 NG DUNG CU THE TRONG I SONG HANG NGAY SAU KHI TAP LUYEN CO KET QUA

Sau khi tap luyen co ket qua, chung ta phat trien hanh phuc qua s dung tam ieu hanh bo nao e phat trien niem an vui, hanh phuc trong i song hang ngay.

A. Cam nhan niem an vui trong moi sinh hoat

1. Lam viec chan tay hay tr oc, hoc hanh: Th an ien, cam nhan vo nao vung an ien thng (hng chu y en vung ni hnh so 6, C) gia tang hoat ong, tam tr nen vang, thoai mai. Nh s thc hanh o ma gia tang kha nang suy t va sang tao, lam viec, hoc hanh nh lau, an vui va t met. Thnh thoang th vai hi sau va dai va cam nhan cam giac em du ni vo nao vung bung gia (hnh so 10): Cam nhan i song co y ngha va bnh an khi lam viec. 2. Khi an cm: Thnh thoang nham mat lai (neu co the) va nhai cham: Cam giac an lac tran ay ni vung an ien thng va vung cac nhan lien ke nhau (hnh so 15 tren). Khi an uong: Th an ien va cam nhan an ngon nhng khi an va u no th t nhien khong muon an nhieu them, nh o an uong lanh manh, t che mot cach t nhien. 3. Luc gap g ngi than trong gia nh, ban be than thiet, nghe nhng bai nhac, xem phim hay: Th an ien va cam nhan cam giac an vui (phat sinh t an ien thng va ni vung nhan lien ke nhau, hnh so 15, va ni vo nao trc tran be trai, hnh so 6, A), va nhieu luc cam nhan i song tran ay y ngha tot ep (cam giac bnh an, em du ni vung vo nao vung bung gia (hnh so 10). 4. Khi lai xe (nhat la xa lo): Th an ien va cam nhan vung an ien thng gia tang hoat ong, tam tr nen vang lang, niem an vui ni vo nao ben trai trc tran (vung A, hnh so 6) t nhien xuat hien va tang dan. Tam tnh thc, ben nhay, trong sang, an vui, khong co y tng va lai xe rat an toan. (Rat tot va can thiet cho nhng tai xe chuyen nghiep). 5. Khi ngoi mot mnh hay i bo ngam canh: Cam nhan vo nao vung an ien thng gia tang hoat ong, t o tam tr nen vang lang, sau o chuyen qua cam giac an vui ni vung vo nao trc tran ben trai (vung A hnh so 6). 6. Khi xem truyen hnh: Th an ien, cam nhan vung vo nao trc tran ben trai (vung A, hnh so 6), tam cam nhan niem vui ni bo nao cung luc thng thc chng trnh truyen hnh. La cac phim truyen hay, co y ngha va lanh manh th niem vui gia tang. 7. Tung kinh va Lay Hong Danh Ch Phat: 1. Phan Dang Hng (nguyen em long thanh knh en het phan cau nguyen): M he mat, hng cai nhn en pha trc tran va cam nhan nang lng chu tam gia tang ni vung an ien thng (thuoc mo trc bo lien hp khu hai ma, hnh so 14), cung cam giac an lac em du ni vung vo nao trc tran ben trai. 2. Phan anh le (Ch tam anh le cung lay ba lan): M he mat nhn xuong di, hng cai nhn (s chu y) en vo nao vung mat trc tran va vung bung gia. Khi tung het cau, ht vao, a tay len, nham mat, hng s chu y ra pha trc tran roi lay xuong: Cam nhan cam an lac ni vung vo nao trc tran ben trai (hnh so 6, A) va vo nao vung bung gia (hnh so 10). 3. Khi tung kinh: Cam nhan nang lng hai vung nh tren. 4. Lay Hong Danh Ch Phat theo Kh Cong:

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Luc xng danh hieu moi v Phat: M he mat hoac nham mat, hng s chu y en vo nao trc tran vung bung gia. en het cau, ht vao, a hai tay len, nham mat va hng s chu y en vo nao trc tran vung gia. o Lay xuong, th ra, m mat ra e gi thang bang, cam nhan nang lng an lac ni vung vo nao trc tran ben trai. o Ht vao, ng len (khong chong tay) va cam nhan nang lc an lac ni vung vo nao trc tran ben trai (hnh so 6, A), va nang lng manh ni vung mo trc bo lien hp khu hai ma (hnh so 14) v co s gia tang chu tam luc lay theo kh cong. 8. Trong cac sinh hoat bnh thng, t mnh cam nhan nang lng an lac ni cac vung khac nhau trong bo nao khi an, hat cac bai ao ca, hat cac loai bai ca khac, ngam th ao, ngam cac loai th khac, oc cac tac pham van chng, ve tranh, ieu khac hay trong moi sinh hoat khac. 9. Tap dung tam ieu hanh bo nao trong nhng hoan canh cac cam giac buon rau, au kho, lo lang, gian hn, tc toi, co n, sau muon xuat hien, bang cac Th an ien va cam nhan nang lng an lac ni bo nao. Mot luc sau, cam nhan cam giac an on, thoai mai, vui ve, hanh phuc ni cac vung vo nao vung bung gia va vo nao trc tran ben trai. Thc hanh nhieu lan th chung ta se gia tang kha nang dung tam ieu hanh cam xuc ni bo nao: Lam du cac cam xuc tieu cc va lam cho cam giac an vui, thoai mai, hanh phuc xuat hien trong tam. o

B. ng dung cu the cach lam phat sinh an lac ni moi khu vc trong bo nao
1. Vo nao trc tran vung mat Trong mot cuoc th nghiem cac nha nghien cu dung may chup hnh cong hng chc nang bo nao fMRI, chup hnh bo nao cua hai nhom ngi, mot nhom lanh manh va mot nhom b tram cam sau khi ho xem mot phim chieu bong co cau chuyen buon tham. Nhng ngi trong hai nhom nay c dan la phai e nen cn buon (do phim nay tao ra) xuong. Khi chup hnh th cac nha nghien cu thay nhng ngi lanh manh, khong b tram cam, th co nhieu hoat ong ni vung ben cua vo nao vung mat pha trc tran (vung Broadman 11), vung nay ong mot vai tro quan trong trong s ieu hanh cam xuc. Nhng ngi co nhieu hoat ong ni vo nao trc tran vung mat thng la tch cc nh vui ve thoai mai. Con nhng ngi b bnh tram cam th co t hoat ong ni vung nay nen khong u kha nang e lam giam bt cac cam xuc tieu cc nh buon rau lo au. ng dung tap luyen gia tang hanh phuc: Buong xa va cam nhan vung an ien thng (bao gom ca vo nao vung mat trc) khi Th an ien va tap The Chanh nh, Kh Cong Thieu Lam va Dng Sinh Tam Phap (co nhng the hng s chu y vo nao vung mat trc tran, nh o vo nao trc tran vung mat gia tang hoat ong, chung ta se tr thanh ngi ang hoang, vui ti va tch cc hn.

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Source: Paul Wicks

Hnh 18. Vo nao vung mat trc tran hoat ong nhieu: Gia tang cam xuc tch cc

2. Vo nao vung bung gia

Hnh 19. Vo nao vung bung gia (mau o, Ventromedial cortex), mau luc la vo nao trc tran vung mat

Vo nao vung bung gia (ventromedial cortex): Vung nay rat quan trong cho i song hanh phuc cua chung ta: Cam nhan, biet, hay kinh nghiem ve cac cam xuc cung tao ra, ban cho y ngha nhng s thay biet cua chung ta. Vung nay noi ket vi cac vung cam giac va hach Hanh Nhan. Vung vo nao bung gia co kha nang kiem soat hach nay va co the lam cho cac cam xuc tieu cc nh gian d, s hai tieu mat i. Vo nao vung bung gia co the lam cho he ban tnh hay he vien (cai noi cua cam xuc) em du. Neu vung nay b h hai th benh nhan kho kiem soat cac cam xuc tieu cc choi day va khong lam chung tieu mat i c. Vung vo nao bung gia nam sau trong thuy tran trc va ca hai ben ban cau nao nen no b tac ong bi ca hai pha. Vung nay cung lien he rat nhieu en cam giac sung sng va nhng cam xuc tch cc tang cng.

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ng dung vao tap luyen: Khi thien, Th an ien chung ta m mat nhn xuong pha trc o mot thc, th an ien, duy tr chanh niem va hng s chu y nhe nhang va cam nhan cam giac rat thoai mai ni vo nao vung bung gia (trong cac hi th ra that thoai mai va nhe nhang), nh o cac y tng va cam xuc tieu cc cung cac ham muon khong thch hp khong xuat hien len mat y thc. ieu can nh la nhng luc b buon rau, tc gian, lo lang, s hai, chung ta tr ve vi hi Th an ien, buong xa, cam nhan ni vo nao vung bung gia. Ch vai phut sau la chung ta cam nhan cam giac em du, thoai mai va bnh an ni vo nao vung bung gia, cac cam xuc tieu cc lang du va tam tr nen thoai mai, thanh thi. Khi tap The Chanh nh, Kh Cong Thieu Lam, Dng Sinh Tam Phap co nhng the giup chung ta cam nhan vung an ien thng trong o co vo nao trc tran ben trai, vo nao vung mat va vo nao vung bung gia cung vi cam giac em du, an vui, thoai mai, phan chan, va cam nhan trang thai toan dien (wholeness) cua i song: Tam nhan biet va oi tng c nhan biet (nao) la mot. Trong khi lam viec, i bo, lai xe, an cm, hng niem hanh phuc bang cach e 10% s chu y ni hi th, cam nhan cam giac an lac, thoai mai ni an ien thng (bao gom vo nao vung bung gia). T o, cam nhan cam giac an vui, hanh phuc toan dien cua i song chnh mnh. 3. Vo nao trc tran phan lng ben (dorsolateral prefontal cortex hay DLPFC):

Hnh 20. Vo nao vung lng ben trc tran chi tiet hn (o mau o, dorsolateral prefrontal cortex hay DLPFC)

Cac nha nghien cu cho biet vung nay ch co chieu dai o 20 mm, tng oi nho, ch co 2 cm, nhng rat quan trong. Vung nay rat quan trong trong pham vi giai quyet nhng van e kho khan, lam cac quyet nh cho ung va hieu ro hau qua cua nhng cong viec lam t nhng quyet nh o. Co mot ieu rat quan trong ma cac v phu huynh can biet la vung nay ch phat trien ay u vao khoang 22 tuoi, do o chung ta thng thay cac tre em v thanh nien (teenager) di 22 tuoi co nhng quyet nh sai lam a en nhieu rac roi hay tai nan. Vao nam 2007. hang bao hiem Allstate bao ong la nhng tre em 16 tuoi co mc o tong xe gap ba lan cac em 17 tuoi. Cac em v thanh nien b thng do tong xe la 300,000 em mot nam, trong o co 6,000 em chet. Do o ma nhieu tieu bang a ban hanh luat han che tre em v thanh nien lai xe nh khong c lai ban em hay lai vi nhng em cung trang la. Khong nhng ve xe co ma con nhieu van e khac nh uong ru, hut sach, bang ang nhieu em v thanh nien co nhng quyet nh sai lam a en cac hau qua tai hai la do vung nao pha lng ben cha phat trien hoan toan. Do o, cac c quan canh sat hay an ninh khong tuyen nhan vien di 22 tuoi.

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Vung vo nao lng ben rut ta, sap xep cac d kien, tao thanh chng trnh hoat ong, quyet nh chon la lam ieu nay hay ieu kia. ay la nhng chc nang ieu hanh (executive functions) nh quyet nh, chu y, hoach nh va ieu chnh lai nhng sai lam. Neu vung nay b h hai th benh nhan se tr thanh ngi nhut nhat, khong tham d vao sinh hoat xa hoi va tr thanh kem kha nang, l enh, thieu s ong vien, thieu nang lc hng en hoan tat muc tieu, trc giac yeu kem (cac net ve thai o that giong vi ngi b tam phan liet (schizophrenia). Do o, chung ta can bao ve bo nao khoi thng ton nh oi non nha an toan khi i xe gan may. Ni ay chung ta cung m dau ngoac e noi cho ro ve chc nang ieu hanh lien he e cac phan khac trong bo nao. Vung vo nao trc tran (frontal cortex) co hai tieu n v vi chc nang khac nhau: Th nhat la vo nao vung bung gia co moi quan he lien ket vi hach Hanh Nhan va he ban tnh lien he en cam xuc. Tieu n v th hai ln hn la phan vo nao vung lng ben lien he en chc nang ieu hanh (executive function) nh sau: Vo nao vung lng ben trc tran tham d vao viec khi phat va thc hanh cac hanh ong. Do o, neu vung nay b h hai (do tai nan hay tai bien mach mau nao) th kha nang khi phat va thc hanh cac hoat ong khong con. Chc nang ieu hanh bao gom nhieu th nh chu y, quyet nh, thao chng trnh va tr nh lam viec (mot loai tr nh ngan han). Sau o lng gia cac dien tien cong viec thc hien ra sao. Chc nang ieu hanh la mot loai kiem soat co y thc, ma cac tam ly gia goi la kiem soat nhan thc (cognitive control), la mot nhom x ly cua bo nao hng dan cac y tng va cach hanh x cho phu hp vi nhng muc tieu hay chng trnh nh san trong tam (co y thc). Thong thng chc nang ieu hanh khi phat khi co mot s viec g xay ra ngc vi d nh. V du co mot ngi quyet nh khong an che co nc cot da e bt map va phong nga benh tim mach v nc cot da co qua nhieu chat beo bao hoa. Khi anh ta en chi nha ngi ban, sau phan an cm chu nha mi an che xoi nc co nc cot da. Phan ng au tien khi chu nha mi la anh ta a tay ra cam ly che. Sau o, anh nh lai mnh tranh an th nay v khong tot cho sc khoe (do chc nang ieu hanh khi ong s ngan cam nay) nen anh e ly che xuong va xin t trai cay an cho tot. Chc nang ieu hanh thng can d vao trong nhng hoan canh mi me, ben ngoai pham vi cac sinh hoat co tnh cach may moc thng le, hay noi khac i, kha nang suy ngh co tnh cach sang tao, ma hai nha tam ly hoc Don Norman va Tim Shallice cho biet nh sau: Hanh vi lien he en hoach nh va phai co quyet nh (co tnh cach mi me, khong phai nh thoi quen hay cach thc thng le, routine). Hanh vi lien he en nhng g mi me, cha biet hay nhng dien tien mi la (nh tren). Hanh vi lien he en sa oi cac lam loi hay giai quyet cac kho khan. Hanh vi lien he en hoan canh hiem ngheo hay van e ky thuat kho khan. Hanh vi lien he en vt qua thoi quen lau i va chong c lai nhng cam do. Noi tom lai, o la nhng kha nang ac biet cua nhng ngi co chc vu ieu hanh cac c quan, x nghiep, nhng ngi lanh ao trong cac c quan hanh chanh hay chanh tr can co. Cang lam ln trong xa hoi th khu vc vo nao vung lng ben trc tran nay can phai phat trien tng ng e hoan thanh trach nhiem va tranh nhng cam bay co the lam tieu tan s nghiep. Nhng kha nang noi tren se phat trien qua s thc hanh thien v thien giup cho cac khu vc trong bo nao lien quan en cac kha nang noi tren gia tang hoat ong tot ep.

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ng dung vao s tap luyen: Khi tap quen cac The Chanh nh, Kh Cong Thieu Lam, co luc chung ta m he mat va co luc nham mat khi tap va hng s chu tam en an ien thng trong o co vo nao vung lng ben trc tran. Cac ong tac khi tap tac ong vao vo nao vung lng ben trc tran giup gia tang nang lng ni ay cung vi cam giac an lac t vo nao trc tran ben trai. Ngoai ra, cac the Vng Nao, Van Noi Lc cung giup gia tang chan kh hay nang lng ni vung nay manh me. Vo nao trc tran vung lng se gia tang hoat ong tot ep lam phat trien chc nang ieu hanh, giup chung ta nhan biet nhan qua ro rang hn, suy ngh ung hn, la chon hp ly, lam ke hoach ay u hn va thc hanh ke hoach chu ao cung theo doi nhng cong viec ang lam tot ep hn. 4. He Ban Tnh (limbic system): Trung tam cam xuc Cac phan vo nao noi tren thuoc lp tan vo nao la lp vo boc ben ngoai nao ma tien s Goleman goi la phan nao suy ngh, tng quan vi mot phan nao ben trong goi la he ban tnh (limbic system, mot he thong phc tap gom cac ng va mang than kinh trong nao). He nay lien quan en bieu lo ban nang va tnh kh nh tm thc an, tnh duc, hay bieu lo s s hai, gian d hay khoan khoai ma ong ta goi phan nao cam xuc. Trong phan he ban tnh (limbic system) hay he vien nay co hai hat nho nh hat hanh nhan goi la hach Hanh Nhan (amygdala), o la coi nguon cua tat ca nhng ham muon hay am me. Hach Hanh Nhan la mot trong nhng hach can ban, hnh tng t nh qua hanh nhan, sau trong moi ben ban cau nao. Chc nang hach nay lien quan en tnh tnh, cam giac, nang khieu va tr nh ngan han. Cam xuc la mot tien trnh tam ly rat phc tap, lam phat sinh ot ngot nhng phan ng tch cc (nh sung sng, hao hng, thch thu hay tieu cc nh buon bc, gian d hay s hai. Nhng trang thai noi tren xuat hien t phat ch khong phai do s co y tao nen. Cam xuc la ong lc rat manh anh hng en nhan thc, nhng ieu suy ngh va hanh ong cua chung ta. Cam xuc khac vi cam giac tuy rang hai ben co lien he vi nhau nh tc gian lam cho cam giac au ngc xuat hien, buon rau lam cho cam giac au bung xuat hien, do o chung ta nhieu luc dung lan lon cac danh t dien ta cam xuc nh noi toi au long qua e noi ve s au kho ch khong phai au bung hay noi toi noi nong khi dien ta cn gian xuat hien ch khong phai noi b sot, du tren thc te khi gian th nhiet o c the gia tang.

Hnh 21. He ban tnh 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.

Nhng cau truc noi tren lien he en he ban tnh trong o co vai cau truc tham d vao trong nhng phan ng cam xuc tieu cc. Mot trong nhng ieu kien cua hanh phuc la lam du cac hoat ong cua nhng vung lam

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phat sinh ra cac cam xuc tieu cc nh hach Hanh Nhan. Chung ta co the noi mot cach tong quat: Cam xuc tch cc a en an vui, khoe manh, hanh phuc va thanh cong, con cam xuc tieu cc a en buon rau, gian d, lo lang, s hai, kho au, benh tat va that bai. Ai trong chung ta cung nhan thay cam xuc tch cc von rat can thiet va ngay hom nay cac nha khoa hoc nhan manh en Thong Minh Cam Xuc, van e rat quan trong cho sc khoe, s thanh cong va hanh phuc cua moi ngi. Co nhieu chuyen gia trnh bay ve van e nay ma chung ta co the tom lai nh sau: Thong Minh Cam Xuc la co kha nang nhan biet c nhng cam xuc cua mnh ro rang va ieu hanh chung tot ep, cung co kha nang van ong chnh mnh, ong thi hieu biet nhng cam xuc cua ngi khac e tao moi tng quan tot ep a en thanh cong va hanh phuc. Tien s Daniel Goleman da tren nhng cuoc nghien cu cua nhieu ngi khac va cua chnh mnh a e ra nam ieu can ban ve kha nang vng chai ve cam xuc va tng quan xa hoi, nay ta co the tom lc nh sau: a. T biet ro rang hay t tri: Biet ro cam xuc cua mnh trong hien tai va x dung nhng ch dan e ieu hng quyet nh cua mnh, biet ro kha nang cua mnh tren nen tang cua niem t tin vng vang. b. T ieu hay t quan: Co the t ieu khien c cam xuc cua mnh e khong lam tr ngai cong viec, bnh phuc lai tot ep sau nhng s au buon va co kha nang khong b loi cuon bi nhng vui sng ngan han, ma la niem hanh phuc trong dai han. c. ong lc thuc ay hay nang lc sieng nang: Nguon nang lc tham sau c ong vien e tien ti, cung hng dan hoan thanh muc tieu, khch le s khi au, s phat trien va s tiep tuc khi b chng ngai. d. Cam thong ngi khac: Biet ve nhng cam xuc cua nhng ngi chung quanh va tao lien he tot ep vi nhieu gii khac nhau. e. Kha nang tng giao tot ep: Biet ieu hanh cam xuc cua mnh trong s tng quan vi ke khac, biet ro ve hoan canh thc tai, tao s tng quan nhe nhang va dung nhng ieu o e hng dan ke khac hay giai quyet cac xung ot. Khi noi en huan luyen ve Thong Minh Cam Xuc, cac nha chuyen mon khong noi nhieu en yeu to hanh phuc trong s huan luyen nay. Nhng ieu nay lai c c Phat chu trong rat nhieu v khong co hanh phuc hay hy lac (hy la niem an vui tinh than, lac la niem sung sng cua than the), th ong lc thuc ay thc hanh se rat yeu kem, hay noi khac i nang lc cua s sieng nang hay tinh tan se khong u sc ong vien chung ta tiep tuc thc hanh hay hanh tr moi ngay. Chnh nang lng cua hy lac thuc ay chung ta tiep tuc tap luyen Than va Tam hang ngay v cang thc hanh cang thay an vui (hy) va sung sng (lac) ni Tam va ni Than. ng dung vao s tap luyen: Khi thc hanh thien, phat trien kha nang chu y hay chanh niem, chung ta nhan biet cac loai cam xuc co mat nen nh o ma s t tri gia tang. Khi chung ta Th an ien nhe va eu cung luc cam nhan an lac ni vung an ien thng (bao gom vo nao vung mat trc tran, vo nao vung bung gia, vo nao ben trai trc tran va mo trc bo lien hp hay bo khuy, nhng vung nay gia tang hoat ong th th he ban tnh tr nen em du, hach Hanh Nhan giam hoat ong), nh o ma cac cam xuc tch cc nh cam thong, hanh phuc, thng yeu bieu lo va gia tang sc manh. Th an ien khi i bo, tap The Quan Bnh Chan Kh, Dng Sinh Tam Phap co nhng the tap lam gia tang nang lng va an lac ni vung an ien thng, va khi lai xe, lam viec, noi chuyen, an cm, cham soc gia nh, lien he vi anh em, ba con, ban be th an ien va cam nhan vung an ien thng th niem vui phat sinh, keo dai va tam thoai mai, an bnh.

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5. Vung vo nao mo trc bo lien hp khu hai ma hay bo khuy (anterior cingulate cortex) Vung nay giup cho thc hanh s chu y, nhan biet cac y tng khi chung xuat hien. Vung mo trc bo lien hp khu hai ma la mot giao dien (interface, mot be mat chung cho hai he thong khac nhau), rat phc tap: Mot ben la cac phan thap thuoc ban nang va mot ben la phan cac mach than kinh cao cap ve s hp ly trong tan vo nao. Ni nhng ngi lanh manh, vung nay hoat ong tot ep giup cho gia tang s chu y ve mot so hien tng t than the phat ra nh au n hay nhng y tng tieu cc do tram cam phat sinh. Thien (chanh niem) giup cho kha nang chu y c ben vng trong lang du nen co kha nang lam du bt cac au n va cac y tng tieu cc. Ben canh o, thien hoat ong giup cho cac chat than kinh dan truyen tot xuat hien, nh dopamine hay endorphin, lam cho cam giac an vui, sung sng gia tang, va khi tap the chanh nh, vo nao trc tran ben trai gia tang hoat ong giup cho niem hanh phuc tr nen manh me va vng ben lau dai.

Hnh 22. Mo trc bo lien hp khu hai ma hay bo khuy (Vung mau o)

Ngoai ra, nhieu cuoc nghien cu cho thay vung bo lien hp khu hai ma va vung vo nao bung gia co s lien he. Nhng cuoc nghien cu nay cho thay vung mo trc bo lien hp khu hai ma (anterior cingulate cortex) lien he vi s ieu hanh cam xuc: Lam cho cac cam xuc tieu cc khong xuat hien, hay c che chung. Vung nay ni nhng ngi b cac chng tram cam b h hai nen ho kho co c hanh phuc. Cac nha than kinh hoc cho biet moi ngi co mot vung hanh phuc goc hay iem hanh phuc nh san khac nhau nh ngi ta a canh san o lanh cua tu lanh. Nhng tuy theo moi ngi, iem nh san hanh phuc nay co the thay oi qua cac tai bien, thuoc men hay tap luyen. V du au kho dai han lam cho vung goc hay iem nh san hanh phuc tut xuong, thuoc an than hay nhng loai thuoc cha benh tram cam (nh Prozac), cach ieu tr bang lieu phap nhan thcc x lam cho no tang len, hoac ngoi thien, van ong the lc, tap kh cong dai han lam cho vung goc hanh phuc tang len boi phan va tr nen on nh hn. (Ni ay chung ta cung can m dau ngoac noi ve loai cam giac cc ky hanh phuc hay cc ky thch thu lau dai. Mot ngi lanh manh sau mot trang thai cc ky hanh phuc, cc ky thch thu, cc ky nhiet tnh, cc ky vui sng, anh ta se tr ve vi trang thai bnh thng trc o. Th o la trang thai bnh thng lanh manh. Neu mot ngi co nhng cam giac qua o noi tren vao nhng hoan canh khong thch hp nh luc b chay nha hay tai nan, hoac het trang thai sung sng ngan han th ri tr vao trang thai kho au, gian d qua o, th o la dau hien benh tam than.) ng dung dung vao s tap luyen: Dung tam chu y (chanh niem) e phat trien chc nang mo trc bo khuy: Khi chung ta Th an ien vi s chu tam thoai mai keo dai th chung ta phat trien s tnh thc, ben nhay co kha nang nhan biet cac cam giac tieu cc nh au nhc, cac y tng tieu cc nh che bai, cac

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cam xuc tieu cc nh gian d va qua s nhan biet ro rang o cung vi s chu tam thoai mai lau dai ma nhng th tieu cc o tr thanh em du va tan bien qua s phoi hp hoat ong t nhien cua cac vung vo nao trc tran khac (kha nang lam cho y tng va cam xuc tieu cc lang du). Khi chanh niem keo dai th vung mo trc bo lien hp khu hai ma (anterior cingulate cortex von lien he vi s ieu hanh cam xuc) gia tang hoat ong: Lam cho cac cam xuc tieu cc khong xuat hien. Vung nay nam pha trong nao, sau vo nao trc tran (xin xem hnh 20 tren). Do o, khi nang lng chanh niem gia tang chung ta thay co mot cam giac hi cang nhng manh me va an bnh mi vung an ien thng (vo nao trc tran). Khi tap cac the Kh Cong Tam Phap, chung ta chu y vao hi th, ong tac va cam nhan cam giac lam gia tang sc manh cua chanh niem hay s chu tam thoai mai en vung mo trc bo khuy, vung nay se phat trien theo nh luat cua than kinh hoc: Vung nao co nhieu hoat ong th vung o phat trien.

Ket hp nam vung noi tren trong hnh di ay

Source: The Brain from Top to Bottom Hnh 23. Ket hp nam vung noi tren lai

1. 2. 3. 4. 1.

Vo nao vung mat trc tran Vo nao vung lng ben trc tran Vo nao vung bung gia trc tran He ban tnh Vo nao vung bo mo trc khu hai ma

Nhng vung noi tren cua vo nao trc tran la nen tang cua nhieu kha nang tot ep hay cao cap nhat cua con ngi: Chu y, suy ngh, soan thao chng trnh, thc thi ke hoach, kiem soat va ngan chan nhng xung ong cua ban nang, quyet nh chon la hanh ong thch hp, cam nhan cac cam xuc va ban cho i song chung ta mot y ngha. (Ni ay chung ta can phai m dau ngoac e noi them: Khi chung ta noi en chc nang trong bo nao la chung ta noi en mot he thong (system) ch khong phai mot trung tam (center) hay la mot vung rieng biet. V du khi noi he ban tnh la trung tam cam xuc th ay la cach noi nhan manh en tnh cach quan trong cua he ban tnh trong viec phat sinh cac cam xuc. Tren thc te, mot cam xuc xuat hien (nh tc gian), gia tang hay giam cng o con lien he en nhieu khu vc khac trong bo nao, nh vo nao trc tran ben trai hay ben phai.

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Va tat ca nhng khu vc khac nhau nay phoi hp hoat ong e cho mot cam xuc xuat hien vi cng o rieng biet cua no cung s nhan biet ve cam xuc th chung ta goi o la mot he thong. Nh vay, cac he thong khac nhau tac ong ho tng lam phat sinh ra nhng thai o cung vi s nhan thc ve cac thai o o. S phoi hp hoat ong cua nhng he thong nay rat linh ong va trong nhieu trng hp, co the khac nhau gia nhng ca nhan.).

Vo Nao Vung Gia Trc Tran

Hnh 24. Vo nao vung gia trc tran (ni ch C)

Chung ta can nhac lai s quan trong cua vo nao vung gia trc tran (medial prefontal cortex hay MPFC, hnh tren, C) la mot trong nhng vung co s tieu thu nang lng nhieu nhat khi bo nao trong trang thai mac nhiem (default, khong co hoat ong, trong trang thai yen ngh ch tr mot vai khu vc am tham thi hanh nhiem vu hay chc nang cua mnh nen goi la mac nhiem) trong khi cac vung khac trong bo nao co s giam tieu thu nang lng khi bo nao trong trang thai khong hoat ong. ieu nay, s tieu thu nang lng rat nhieu ni vo nao vung gia trc tran (medial frontal cortex) khi bo nao hoat ong rat t va rat am tham hay mac nhiem (default), luc o tam chung ta cam nhan ve nhng th xay ra ben trong cua chnh mnh nh theo doi hi th hay cam nhan nhng cam giac trong than the. Trang thai gia tang hoat ong hay gia tang s tieu dung nang lng vung nay xay ra mot cach t phat (t nhien xuat hien, khong co s thuc ay hay ong vien do s co y) khi chung ta khong x ly cac tin tc ben ngoai hay ben trong (khong thu nhan va nhan biet tin tc nh sac, thanh, hng, v, xuc hay phap). Trang thai noi thc nay xuat hien khi chung ta ngh ngi nay rat quan trong. Nha than kinh hoc David Ingvar cho rang o la hoat ong co chu y cua s thao dc ben trong va cung la trang thai toi u cho nhan thc va thai o trong tng lai. Noi khac i, o la trang thai sa soan cho hanh ong cung nh nhan thc tot ep cho nhng g se xay ra nh tam trong trang thai yen lang nhng tran ay nang lng. Trong Meeting of minds: the medial frontal cortex and social cognition, ang trong Nature Reviews vao thang t nam 2006, hai nha nghien cu David M. Amodio and Chris D. Frith cho biet vo nao vung gia trc tran (medial frontal cortex) c cac nha than kinh hoc chia ra lam ba phan: vo nao trc vung gia tran pha tren (rpMPC, rp: posterior region of rostral), vo nao vung gia trc tran pha trc (arMPC, ar: anterior) va vo nao vung gia trc tran vung mat (oMPC, o: orbital MPC) co nhng hoat ong khac nhau. T nhng cuoc nghien cu rong ln ve than kinh hoc, cac nha khoa hoc nhan thay moi ni vo nao vung gia trc tran noi tren eu co cac chc nang rieng biet lien he en t nhan thc cho en cam xuc nh sau: 1. Vo nao vung gia trc tran pha tren (posterior region of the rostral MFC [prMFC]) khi ong khi co nhng cong viec lam thuoc ve nhan thc nh la chu y va theo doi (kiem tra). Nhieu cuoc nghien cu cho thay vo nao

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vung gia trc tran pha tren theo doi (kiem tra ben trong) cac hanh ong e bao am nhng hanh ong nay phu hp vi chu y cua ngi o vao hoan canh luc o. S kiem tra hanh ong nay rat can thiet khi co nhng phan ng mau thuan. S mau thuan nay lam gia tang cac phan ng sai lam va do o lam cho phan ng cham lai va c kiem soat. 2. Ngc lai, phan vo nao vung gia trc tran gia tang hoat ong khi co nhng hoat ong lien he phan vu cam xuc nh nh mc cam xuc (nh s thch thu) khi xem cac tam hnh tao ra nhng an tng khac nhau. Trong tng quan xa hoi, chung ta can biet ve nhng y nh, cam xuc cung nh nhng ong lc lam phat sinh ra ngon ng, thai o hay hanh ong cua ngi khac. Kha nang nhan dien trang thai tam ly nay cua ngi khac c goi la s ben nhay. Nh s ben nhay nay ma chung ta co the oan trc c thai o, phan ng cua ngi khac. (ieu nay thng xay ra khi chung ta xem cac hnh h hoa tren cac t bao. Chung ta gan y ngha hoac gia tr nao o cho cac hnh anh c hoa s trnh bay.). Nhng ieu nh gia nay lien he en cac hoat ong cua vo nao vung gia trc tran pha trc. Nh o chung ta biet nhng ngi khac hng ve loai gia tr nao o khi ho theo uoi cac loai hoat ong hay muon thanh at nhng ieu g o. Nhng ieu nay cung giup cho chung ta biet c ngi khac se anh gia chung ta ra sao. 3. Vo nao vung gia trc tran vung mat (oMFC, o: orbital) th lien he vi s kiem tra ve tac ong (ket qua) cua s thng phat, hay noi khac i, hau qua tot hay xau cua hanh vi. Nh vay vo nao vung gia trc tran co vai tro quan trong ve s nhan biet hanh ong va ket qua cua hanh ong, gia tr cua hanh ong va hau qua cua hanh ong. ng dung vao s tap luyen: Trong khi tap cac the chanh nh, kh cong va cac the khac, chung ta hng cai nhn (s chu y) en vo nao trc tran vung gia mot cach nhe nhang. ay la vung gia cua an ien Thng, bao gom vo nao vung gia trc tran, vo nao ben trai trc tran, vo nao vung lng ben trc tran, vo nao vung mat trc tran va vo nao bung gia trc tran. Tuy theo the tap - luc th ra chung ta cam nhan cam giac an lac ni vung vo nao ben trai trc tran hay vo nao vung bung gia. Do o, vung nay se gia tang hoat ong lam gia tang kha nang cam nhan hanh phuc ni vo nao trc tran ben trai va cam giac bnh an vi y ngha tot ep cua i song. ng Dung trong moi sinh hoat: Khi lai xe, an uong, i bo, chung ta hng s chu y en an ien Thng, vo nao vung gia trc tran lam cho trang thai vang lang trong tam xuat hien. Va ieu quan trong chung ta can nh la khi ngoi thien, i bo, an uong, chung ta ch cam nhan (feel) vo nao vung gia trc tran rat thoai mai - ch khong chu tam vao that nhieu hay tng tng (imagine), ngh tng (think) hay quan tng (visualize) - vung vo nao trc tran. S cam nhan (feel) thoai mai giup cho vung nay tr thanh em du lau dai va giup hoan thanh cac chc nang tot epnoi tren mot cach t nhien.

C. Tm Hieu Them Ve Vung Goc Cua Hanh Phuc

Nhieu cuoc nghien cu than kinh hoc con cho thay nhng khi ong cua vung vo nao trc tran ben trai c che, lam cho khong xuat hien, cac cam xuc tieu cc nh lo lang, gian hn, s hai, buon rau, kinh tm. Con nhng khi dong pha vo nao trc tran ben phai c che cac cam xuc tch cc nh an vui, thoai mai, sang khoai, sung sng. ieu nay co y ngha: Nhng ngi co nhieu hoat ong vo nao trc tran ben trai thng la nhng ngi tch cc, vui ve, hieu biet, cam thong va co kha nang lam du i nhng cam xuc va y tng tieu cc khi chung xuat hien. Do o, neu vung nay b thng ton nh khi b tai nan, tai bien mach mau nao th benh nhan thng tr thanh

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tieu cc. Ni ay chung ta cung can nhac lai ket qua cua cac cuoc nghien cu ve tam ly va than kinh hoc a e cap trc ay: Giao s Davidson a uc ket lai ket qua cua cac cuoc nghien cu nh sau: Cac cau hoi ve nhng ieu xay ra ben ngoai than va tam

lai hanh phuc nhng ch trong mot thi gian ngan (o mot nam) th mc hanh phuc tr lai trang thai nh trc khi ket hon. Goa bua co lam ngi ta kho au khong? Khi mot gi hon phoi qua i, ngi con lai au kho rat nhieu. Nhng sau o mot, hai hay ba nam, mc o cam xuc tr ve nh trc, noi khac i, noi buon vi bt nhanh hn chung ta tng. Tien bac co mua c hanh phuc hay khong? Tien bac gia tang en mot mc o nao o (ngang mc u chi dung, nh tai Hoa Ky lng mot nam 50 ngan my kim) th mc o hanh phuc khong tang du tien tang nhieu hn.
Cac cau hoi ve hanh phuc trong tam va trong bo nao Co the lam gia tang hanh phuc trong bo nao khong? Hay la chung ta b ket ni vung goc hay vung co nh hanh phuc iem nh san ni vung vo nao trc tran? Nhng thanh phan can ban nao cua hanh phuc co the c huan luyen e phat trien ln hn ? 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 vao thang 11 nam 2006 ni thnh ng cua phan khoa than kinh hoc noi tren, 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. 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 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). 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 ma thoi co tac dung rat manh me tren chc nang 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.

Hon nhan co em lai hanh phuc mong muon khong? Cac cuoc nghien cu cho thay hon nhan co em

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Chung ta co the tom tat toan dien tat ca nhng ieu trnh bay noi tren nh sau: Chung ta co kha nang lam cho hanh phuc ni than (bo nao va cac giac quan) va ni tam ta bieu lo hay xuat hien khi co: 1. Than the lanh manh, cac giac quan lam viec tot va an vui. 2. Cac y tng tieu cc va cac cam xuc tieu cc khong xuat hien hay ngng bieu lo tren san khau y thc hay tam. Neu chung co xuat hien th rat mong manh va chung ta co kha nang lam cho chung tan bien. 3. Vung vo nao trc tran ben trai (ai a so) gia tang hoat ong, vung vo nao trc tran ben phai lang du, a en cam giac an vui va hanh phuc ben vng, lau dai.. 4. Cac vung mo bo trc khu hai ma, vo nao vung mat, vo nao vung lng ben va vo nao vung bung gia gia tang hoat ong tot ep lam cho nhan cach chung ta tot len cung vi tanh tch cc, chc nang ieu hanh hu hieu hn, s c che (lam cho khong xuat hien mot cach t nhien) cac y tng va cam xuc tieu cc cung s cam nhan mot trang thai em du, tran ay, thoai mai, rong ln, an vui, tch cc toan dien va hp nhat gia than va tam. 5. Thc hanh thien tnh lang va thien hoat ong la cach huan luyen cu the va de dang nhat giup chung ta at c hanh phuc ky dieu nay. ng dung vao s tap luyen: T nhac nh thng xuyen hanh phuc co san ben trong chung ta, hay tap luyen hang ngay e phat trien hanh phuc va gia tang sc khoe. Moi ngay tap t na gi en hai gi va nam ngay moi tuan. Neu gap phai nhng trng hp tieu cc nh b ganh ghet, noi xau, au om hay gap chuyen khong may, Th an ien, quan sat va cam nhan cac phan ng va mc o cam xuc tieu cc ni chnh mnh. Sau o, van tiep tuc Th an ien, hng s chu y thoai mai len vung nao trc tran (an ien thng) va cam nhan cam giac em du ni vo nao vung bung gia. Thc hanh thanh cho en khi thanh cong va biet ro ket qua cu the (e sau nay khong nghi ng ve kha nang thc hanh cua chnh mnh). Khi hanh phuc xuat hien, tiep tuc Th an ien, cam nhan nang lng cua hanh phuc gia tang ni vo nao vung ben trai trc tran (cam nhan s manh me ni vung nay gia tang cung vi thi gian thc hanh). Ngai at Lai Lat Ma va cac nha than kinh hoc nhac nh: Nhng yeu to ben ngoai giup ta co hanh phuc von rat nho be. Chnh s huan luyen tam ben trong mi that s tao dng mot nen hanh phuc ln lao va ben vng. Va nen tang cua thc hanh s huan luyen hang ngay la thc hanh thien. Thien, gom co thien tnh lang va thien hoat ong, la chu tam thoai mai vao hi th va biet trc tiep nhng g ang co mat chnh ni than the cung nh ni tam (nhng th thay biet) cua mnh cung vi nhng th ang co mat chung quanh. Thay biet ro rang ma khong b dnh mac th tam tr nen lang du, linh ong, tnh thc va ben nhay. Va cung t o ma niem an lac xuat hien va phat trien dan theo s thc hanh.

D. Tm Hieu Them Ve Hanh Phuc Tham Sau, Vng Ben Va Cu The

Tac gia Rita Carter, trong cuon Hoa Ban o Cua tam, Mapping The Mind, co i en ket luan ve nhng cuoc nghien cu ve hanh phuc nh sau: Hanh phuc khong phai la mot trang thai rieng biet hay gian d cua tam. Hanh phuc co nhng thanh to chnh la (1) s sung sng the chat, (2) s vang mat cua cac y tng va cam xuc tieu cc va (3) s cam nhan ve y ngha an vui i song. 1. Sung sng the chat: C the chung ta co mot vung goi la vung ban thng hay mach than kinh ban thng, vung tao ra nhng cam giac sung sng. Vung cac nhan lien ke nhau (nucleus accumbens) nhan c, t vung VTA, chat than kinh dan truyen dopamine tao ra khoai cam, nhng cam giac sung sng ni bo nao khi chung

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ta an, uong, nghe nhac, gap ngi than, giai tr, v.v Cam giac sung sng nay keo dai khi cac chat than kinh dan truyen c tiet ra va c thu nhan ni cac khp than kinh (synapse). ay la khu vc hay mach than kinh ban thng niem vui (reward circuit). Cac loai dong vat cung nh con ngi, qua chuoi tien trnh tien hoa hang chuc trieu nam, a phat trien khu vc tao ra niem sung sng trong bo nao e thng cho nhng hoat ong duy tr s song va bao ve giong noi ton tai lau dai. Nhieu khu vc trong bo nao a lien ket vi nhau e tao ra mach than kinh ban vui nay.

Source: The Brain from Top to Bottom Hnh 25. Mach than kinh ban thng (reward cicuit)

Vung bung chom nao (ventral tegmental area hay VTA, mot nhom than kinh trung tam bo nao (vung nao gia, midbrain), di va gia cong nao (celebral aqueduct). ay la mot nhom te bao than kinh trung tam bo nao, co mot vai tro quan trong ac biet v no nhan cac tin tc t nhieu vung khac nhau cho biet cac nhu cau cua c the hien ra sao va cac nhu cau o a c thoa man en mc nao. Sau o vung bung chom nao (VTA) chuyen tin tc nay en cho vung cac nhan lien ke nhau (nucleus accumbens) bang mot chat hoa hoc la chat than kinh dan truyen dopamine. Chat dopamine lam phat sinh ra cam giac sung sng hay khoai cam ni vung nay cung nh cac khu vc khac trong bo nao, lam gia co (lam cho thanh manh me hn) cach hanh x e thoa man cac nhu cau can ban cua cua con ngi (nh an, uong, tnh duc). oi vi ngi tu hanh, s thc hanh thien lam cho cam giac an vui, sung sng xuat hien lau dai va ben vng goi la thien duyet thc (thien la tam co chanh niem, duyet la niem vui va thc la an): Khi tam trong trang thai buong th va co chanh niem luc ngoi thien hay khi hoat ong nh tung kinh, lay Phat, lam viec, lai xe, tap kh cong, v.v th niem an vui, sung sng, hanh phuc xuat hien tran ay ni than va tam. Nien an vui, sung sng, hanh phuc nay hoan toan khong do an uong hay tnh duc nh noi tren. Cac v ai s Mat Tong goi o la ai An Lac, Tnh o Tong va Thien Tong goi la thien duyet thc. Niem an lac nay lien he en s gia tang hoat ong cua vo nao trc tran ben trai, vo nao vung mat va vo nao vung bung gia. 2. Cac y tng va cam xuc tieu cc vang mat: Cac y tng va cam xuc tieu cc tao ra nhng kho au cho chung ta. Nhng vong tng, nhng y tng sai lam, kch dong nhng cam xuc tieu cc nh lo lang, gian d, gian hn, thu han, nghi ng, ghen tuong, ganh ghet, nhng th nay lam cho chung ta het hanh phuc khi chung xuat hien. Nhieu luc y tng tieu cc cha xuat hien ma cac cam xuc tieu cc a tran ngap tam ta. Nguyen do la hach Hanh Nhan, lam phat sinh s s hai, lo lang, gian d cung cac cam xuc tieu cc khac.

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Source: The Brain from Top to Bottom

Hnh 26. Hach Hanh Nhan (amygdala): Ni phat sinh cac cam xuc tieu cc (vi s hp tac cua hoi hai ma, hippocampus, lien he tr nh)
Nh vay, bat c mot hoat ong nao lam du bt hoat ong cua hach Hanh Nhan th cung giup chung ta giam bt cac cam xuc tieu cc nh s hai, lo au, gian d, thu han, khiep s Khi lam viec chung ta hng s chu y vao viec lam, khong cam nhan cac cam xuc tieu cc, nen cung giup cho hach nay bt hoat ong. Do o, nhieu ngi thch lam viec nhieu v thay lam viec nhieu th bt kho au. Nhng lam viec qua nhieu cung a en nhng th benh tat khac ma ket qua cung la kho au. o goi la i trong vong luan quan cua vong luan hoi mien vien). Thc hanh Thien Tnh Lang va Thien Hoat ong lam gia tang s chu y a en ket qua la vung mo trc bo lien hp khu hai ma gia tang hoat ong, lam du i cac y tng va cam xuc tieu cc. Neu tap lau dai, vung nay phat trien sc manh va lam cho cac cam xuc tieu cc khong xuat hien len mat y thc. 3. Cam nhan ve y ngha tot ep an vui cua i song: Mot cam giac thoai mai, lanh manh va toan dien than tam (wholeness) ve s co mat cua mnh trong cuoc i. Cam giac nay rat khac xa vi khi buon kho thay than tam ri rac, manh mung, chia che, ra ri. ieu nay xuat hien khi thc hanh thien Tnh Lang va Thien Hoat ong giup vo nao bung gia (ventromedial cortex, hnh 17 pha tren), hoat ong tot ep, tao nen mot cam giac than tam hoa hp, i song co y ngha va niem bnh an ky dieu. Khi vung vo nao nay b h hai hay yeu kem th chung ta thay i song vo ngha va ra ri. Nhng ngi b tram cam th khu vc nay hoat ong yeu kem. Khi tap luyen eu hoa, cam giac bnh an, thoai mai, than tam la cai toan dien ky dieu gia tang. 4. Tien s than kinh hoc Davidson nhan manh mot ieu rat quan trong na la vung vo nao trc tran ben trai co nhieu hoat ong th cam giac an vui gia tang, neu vo nao trc tran ben phai co nhieu hoat ong th hanh phuc sut giam va kho au gia tang.

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Hnh 27. Vo nao trc tran ben trai (A, mau o) hoat ong nhieu: Hanh phuc. Vo nao trc tran ben phai (B, mau xanh) hoat ong nhieu: Kho au

Nhng khi ong cua vung vo nao trc tran ben trai c che, lam cho khong xuat hien, cac cam xuc tieu cc nh lo lang, gian hn, s hai, buon rau, kinh tm. Con nhng khi dong pha vo nao trc tran ben phai c che cac cam xuc tch cc nh an vui, thoai mai, sang khoai, sung sng. ieu nay co y ngha: Nhng ngi co nhieu hoat ong vo nao trc tran ben trai thng la nhng ngi tch cc, vui ve, hieu biet, cam thong va co kha nang lam du i nhng cam xuc va y tng tieu cc khi chung xuat hien. Do o, neu vung nay b thng ton nh khi b tai nan, tai bien mach mau nao th benh nhan thng tr thanh tieu cc. Tap luyen eu hoa tac ong vao vo nao vung mat trc tran (hnh 16) va vo nao ben trai trc tran lam phat trien hanh phuc bao la ky dieu (ni cac v thien s Tay Tang tang 800%) ng dung vao s tap luyen: Khi tap The Chanh nh, Kh Cong Thieu Lam, Dng Sinh Tam Phap, cam nhan cam giac an vui, sung sng, hanh phuc ni vung vo nao trc tran noi chung va sau khi thanh thuc, tap cam nhan cam giac an vui, sung sng, hanh phuc ni vung vo nao trc tran ben trai lau dai khi tap. Trong cac sinh hoat bnh thng th Th an ien va tiep tuc cam nhan niem an vui, hanh phuc vung noi tren. Moi chung ta t nhn lai bon ieu neu tren: 1. 2. 3. 4. Sung sng the chat, Cac y tng va cam xuc tieu cc vang mat, Trang thai bnh an va than tam la cai toan dien ky dieu, Vo nao trc tran ben trai gia tang hoat ong, qua o, chung ta cam nhan niem an vui, hanh phuc keo dai trong tam va trong bo nao chung ta hay cha. Neu a co th lam cho ln manh hn, neu cha co th lam cho chung xuat hien qua s tap luyen sieng nang

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Chng 4 TAP LUYEN HANG NGAY RAT CAN THIET

Chung ta a biet tng tan ve cac cuoc nghien cu mi me nhat cua khoa than kinh hoc cung nhng e ngh cua cac nha khoa hoc thc hanh thien e phat trien hanh phuc qua cach lam gia tang cac hoat ong ni vung vo nao pha trc tran ben trai (ch co mot so nho rat t oi nhng ngi thuan tay trai, co the cha en 1% cua nhng ngi thuan tay trai nay, th hanh phuc gia tang khi hoat ong vung vo nao trc tran ben phai cua ho gia tang hoat ong). Ngoai ra, nhieu cuoc nghien cu cho thay van ong the lc phoi hp vi s chu tam hay thien hoat ong em lai nhieu ch li ln lao cho tre em, ngi trung nien va ngi cao nien. S tap luyen eu an va lau dai giup cho sc khoe phat trien va cac vung hanh phuc trong bo nao c day them, tao mot can ban vng chac cho i song khoe manh, an vui, hanh phuc va thanh cong.

A. Li ch Ln Lao Cua Thien Hoat ong

Trong Kh Cong Tam Phap, ben canh ngoi thien tnh lang chung ta danh nhieu th gi e tap luyen the lc, phoi hp thien tnh lang vi thien hoat ong. Thien hoat ong la van ong the lc nh tap kh cong, thai cc quyen, yoga, chay bo hay cac mon khac vi s chu tam hay trong chanh niem. Ngoi thien, thien tnh lang, la mot s thc hanh tot. Tuy nhien, neu ch ngoi ma thoi va ngoi qua nhieu th sc khoe se yeu kem dan nhat la vi nhng ngi cao nien. Chung ta can thc hanh van ong the lc e phat trien hanh phuc, sc khoe va tr nh. Vao au nam 2007 co nhieu bao cao khoa hoc noi ve s lien he gia van ong the lc va s tot ep cua bo nao hay cac te bao than kinh cua cac nha nghien cu thuoc cac vien ai hoc Illinois, UCLA, Harvard va Columbia. Ky gia Mary Carmichael tng thuat lai cac cuoc nghien cu nay, trong bai viet Manh Hn, Mau Hn, Thong Minh Hn (Stronger, Faster, Smarter) va nhan manh en tnh cach quan trong cua s van ong the lc trong tuan bao Newsweek ngay 26 thang 3 nam 2007 nh sau: Bac s Hillman, thuoc vien ai hoc University of Illinois, trong cuoc nghien cu vao nam 2007, tuyen chon 259 em hoc sinh hoc lp ba va lp nam tham d cuoc nghien cu ve tap luyen va s thong minh. Ong ta o ch so khoi lng than the (body-mass index hay BMI: lay sc nang cua than the mot ngi chia cho chieu cao ngi o bnh phng : BMI = trong lng than the bang kg hay lb: (chia cho) chieu cao bang m 2 hay bnh phng e biet ngi nay thuoc loai om (co so thanh di 18.5), va (co so thanh t 18.5 en 25) hay map (co so thanh t 25 tr len). Neu tren 30 th thuoc loai beo ph, con tren 40 th thuoc loai ai beo ph) cua cac em hoc sinh nay roi cho cac em thc hanh cac ong tac the duc thong thng la chay nhanh, ht at (nam va chong hai tay a than len), ng len ngoi xuong nhieu lan bang sc manh hai chan (khong dung tay chong). Sau o ong ta oi chieu kha nang the lc vi kha nang kha nang tinh than nh iem toan va tap oc trong ky thi theo tieu chuan can ban cua tieu bang. Mot cach tong quat th hoc sinh nao ma than the khoe manh nhat th cung la nhng em hoc gioi nhat. Nh vay, ieu o chng to the thao lam gia tang s thong minh tr nao. Vao nam 2007, nhieu nha khoa hoc khac a cong bo tm ra cach lam cho bo nao sinh ra cac te bao than kinh mi qua cach thc hanh van ong hieu kh (aerobic-workout, van ong the lc manh me lam gia tang hoat ong phoi, tim mach va bap tht nh chay bo hay cac c ong mau). ay la mot ieu rat mi me, v t lau ngi ta yen ch la te bao nao khong bao gi sinh san ra them ni ngi ln.

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Nhng nha nghien cu than kinh hoc nhan thay van ong the lc manh me lam cho cac te bao than kinh moc them cac si nhanh, lam cho cac si nhanh ang co dai them ra. Cac si nhanh nay ket hp vi cac si nhanh cua cac te bao than kinh khac trong viec truyen i nhng tin tc hay cac xung lc tn hieu nen giup cho bo nao hoat ong manh me hn, hieu qua hn va nhanh chong hn. T o ngi ta i en ket luan: Van ong the lc manh me giup cho viec ngan nga chng quen lang (Alzheimer) luc benh nay cha tac hai, chng benh khiem khuyet tr nh cng o cung cac th benh khac lien he tinh than hay the chat. Nh vay, du tre hay gia, van ong the lc eu can thiet e lam cho than the khoe manh va tr oc ben nhay. Bac s Ratley, giang vien phan khoa ve phan tam hoc lam sang thuoc vien ai hoc Harvard Medical School cho biet la co ba chat than kinh dan truyen chnh gia tang khi van ong the lc: seretonine, endorphin va norepinephrine. Ba th nay lam cho chung ta vui ti, phan chan, chat endorphine lam giam au nhc, do o neu oi chieu vi luc mi thc hanh Lay Hong Danh theo kh cong 108 lay th thay au chan, sau 10 en 20 lay th thay het au v chat endorphin gia tang va tac dung vao te vao than kinh. (Nhieu loai thuoc an than giup giam tr tram cam trong o co ca thuoc Prozac co tac dung lam gia tang ba loai than kinh dan truyen noi tren trong c the). Van ong the lc th co ket qua ngay, con cac loai thuoc an than th phai ch en nhieu tuan sau mi co ket qua.

B. Thien Tnh Lang Va Thien Hoat ong Lam Cho Bo Nao Tre Lai
Trc ay chung ta noi en thien tnh lang lam cho bo nao tre lai, gi ay chung ta tm hieu them van ong the lc cung mang lai ket qua tot ep nh tren. o la ly do tai sao chung ta phoi hp thien tnh lang va thien hoat ong hang ngay e gia tang ket qua tot ep do hai th thc hanh mang lai. Chung ta eu biet s ch li cua van ong tay chan. Trong bai viet noi tren, ba Mary Carmichael cung noi en cac cuoc nghien cu cua bac s phan tam John Ratey thuoc trng ai hoc y khoa Harvard giai thch ro s quan trong cua van ong chan tay nh sau: Khi mot bap tht co hay gian th chung tiet ra nhieu chat hoa hoc trong o co chat IGF-1. IGF-1 la mot loai chat am c chuyen i khap c the qua dong mau. Chat nay rat nho cho nen no co the i vao trong bo nao va tai ni ay no ong vai tro ngi th trng nhom cua xng san xuat chat than kinh dan truyen. No ra lenh san xuat nhieu chat hoa hoc trong o co chat BDNF. Chat nay cung cap nang lng cho tat ca cac hoat ong ieu hanh (c xem la loai y tng cao cap) nh phan tach, quyet nh, lam nhieu viec cung luc va hoach nh chng trnh. C the cang van ong thng xuyen th so lng chat BDNF cang gia tang. Chat nay giup cho nhieu si nhanh moc them t cac than te bao than kinh, qua do, chung giup cho s chuyen van tin tc them hieu qua qua cac si nhanh mi moc them nay. ay la mot tien trnh rat tot ep cho s hoc hoi. Chung ta a biet cac te bao than kinh chuyen i cac tn hieu hay cac tin tc qua cac khp than kinh (synapse) tren cac si nhanh. Moi te bao than kinh co t hang chuc en hang tram si nhanh. Moi si nhanh co rat nhieu cac nu tiep thu tn hieu hay num thu nhan ma hai cai t hai te bao than kinh khac nhau hop thanh mot khp than kinh e chuyen i tn hieu qua lai cho nhau. Cang nhieu si nhanh moc ra th co cang nhieu khp than kinh tao ra cang nhieu s tiep xuc va truyen at tin tc gia cac te bao than kinh th kha nang lam viec cua bo nao gia tang tot ep gap boi. Do o, chat BNDF con c goi la th thc pham mau nhiem cho nao. Theo bac s Ratey th a so loai ngi co mc o chat BNDF bnh thng vao tuoi trng thanh nhng khi vao tuoi cao nien th chat nay b giam dan, ly do la cac te bao than kinh chet dan, cac te bao con lai khong san xuat u cho bo nao can dung nh trc ay. T may thap nien qua, cac nha khoa hoc tin rang bo nao khong the sinh ta te bao than kinh mi ni ngi ln tuoi. Gi ay, qua nhieu cuoc nghien cu ngi ta thay o la mot quan niem sai lam: Te bao nao co the lam cho sinh san tai vai ni trong nao qua van ong the lc. ieu nay c kiem chng qua cac cuoc th nghiem khong phai ch ni loai vat thoi ma con ca ni loai ngi na!

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Hnh 28. Hnh pha tren: Te bao phoi (stem cell) phat trien thanh te bao than kinh. Hnh pha di: Te bao phoi trong tuy xng (progentor cell) phat trien thanh hong huyet cau

Source: The Brain from Top to Bottom Hinh 29. Hnh phan cat ngang hoi hai ma, hnh giong nh con ca nga (hai ma, hippocampus)

C. Van ong The Lc Giup Cac te Bao Than Kinh Sinh Ra Nhieu Hn
Ba Mary Carmichael cung nhac nh en bao cao khoa hoc ngay 21 thang 3 nam 2007, trong Proceedings of the National Academy of Sciences, cac nha nghien cu than kinh hoc trnh bay ket qua tot ep nay: Sau khi thc hanh chng trnh van ong the lc trong ba thang, bo nao tat ca nhng ngi tham d cuoc nghien cu nay eu sinh ra te bao than kinh mi. Nhng ngi nao tap luyen va phat trien sc khoe he tim mach (cardiovascular

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fitness) nhieu nhat th so lng te bao than kinh c sinh ra nhieu nhat. ieu nay phu hp vi li giai thch: Van ong the lc lam gia tang chat BDNF a en ket qua la lam cho cac te bao phoi (stem cell, mot loai te bao phoi thai t o ma thanh hnh cac loai te bao chuyen biet nh te bao than kinh, te bao tim) phat trien thanh te bao than kinh tron ven e thc hien chc nang cua mnh tot ep. Chuyen gia than kinh Fred H. Gage, giao s ve nganh di truyen hoc thuoc vien than kinh sinh the hoc Center Salk Institute Neurobiologis a chng minh c te bao than kinh c tiep tuc sinh san suot cuoc i cua ho. Nhng nhom te bao than kinh nay sinh ra vai ni trong bo nao cua ngi ln. Chung co ton tai c hay khong la do kha nang cua chung co the chen vao am te bao than kinh a trng thanh. Khi mot ngi song trong mot moi trng phong phu (nhieu hoat ong cho cac giac quan va c the, co s chon la thch hp va tot ep) va co chng trnh van ong the lc nhieu th giup cho cac te bao than kinh mi sinh ra c manh khoe va ton tai. Nha nghien cu Scott Small, chuyen gia than kinh thuoc vien ai hoc Columbia University Medical a hp tac vi giao s Gage trong chng trnh nghien cu ve s sinh san cua te bao nao va thay nhng te bao than kinh mi sinh ra nay tap trung vao mot cho. Ho tm thay bo nao cua nhng ngi tap van ong the lc th te bao than kinh mi c sinh ra ni vung rang nao hoi (dentate gyrus thuoc vung hoi hai ma, hippocampus). ay la vung kiem soat hoc hoi va tr nh. Vung nay pha lp i hai ben thuy thai dng cua bo nao, giup cho bo nao ket hp c ten va khuon mat, mot trong nhieu kha nang ma ngi cao nien b mat i). Hoi hai ma lai rat can en chat BDNF va de dang b chat nay tac ong. Do o, he chung ta co van ong the lc lam cho chat nay phat sinh th tac ong de dang vao hoi nay giup cho tr nh phuc hoi. ay khong nhng la lam cho tuoi gia chan lai ma la chuyen ngc lai nh cau: Cai lao hoan ong hay lam cho tre lai.

Hnh 30 . V tr vung Hoi Hai Ma (hippocampus, rat quan trong cho tr nh) ni bo nao)

Source: Wikipedia Hnh 31. Vung rang hoi nao (rang hoi nao, dentate gyrus (co ch DG), nam trong vung hoi hai ma, (hippocampus) la cho te bao than kinh mi sinh ra (xin xem hnh chi tiet di).

D nhien chung ta khong the nao tre lai nh em be ngay xa nhng tr nh von rat can thiet cho sinh hoat hang ngay cua chung ta cung nh nhng ngi than chung quanh cua mnh. Bao Newsweek so ngay 23 thang 8 nam 2007 co nhac en cau chuyen thng tam do tr nh yeu kem sinh ra: Mot giao s ai hoc lai xe en trng trong

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mot ngay tri rat nong vao thang tam nam 2003 vung Irvine tieu bang California. Khong biet v giao s nay ban bu suy ngh g trong tr ma quen khuay a con mi thang cua mnh ang c e ghe sau cua xe. Sau o em be b chet v sc nong qua cao trong xe ong ca lai. en nam 2004, mot vu ung het nh vay xay ra tai vung Santa Ana cung tieu bang California. Bac s Takuya Saito, trong bai khao luan ve hoi hai ma va cac chng benh do cang thang tao nen, The Hippocampus and Stress-related Disorders, ang trong Medscape Today, cho rang nhng te bao than kinh mi sinh ra sau nay ong mot vai tro quan trong trong s hoc hoi. Trong nhng cuoc nghien cu mi ay cac chuyen gia a chng minh s huan luyen mot cong viec can co tr nh mi lam c th a en ket qua la s sinh san cac te bao than kinh mi. Du co hang ngan te bao mi sinh ra moi ngay, nhng a so cac te bao nay b h hai trong vong vai tuan sau o. Chnh s hoc hoi, kinh nghiem ve s phc tap cua moi trng chung quanh giup cho so nho te bao mi sinh ra nay ton tai. Nh vay s sinh san cac te bao than kinh mi nay lien he en s hoc hoi va kinh nghiem. T o ngi ta cho rang s sinh san va song con cua cac te bao than kinh trong vung rang hoi nao lien he en mc o cang thang. Chnh s cang thang tao ra ap lc a en cac phan ng sinh hoa lam cho a so te bao than kinh mi sinh ra ni vung hoi hai ma nay nay kho song sot c, a en ket qua la lam cho tr nh b khiem khuyet. Thien va van ong the lc a c chng minh la giup giai tr cang thang rat tot.

D. Can Tap Dt Nhieu e Giup Phat Trien Tr Nh

Trong tap ch than kinh hoc The Journal of Neuroscience so ngay 22 thang 3 nam 2007 co thong bao tin quan trong la te bao than kinh mi sinh ra trong bo nao ngi ln trong vai vung ac biet cua bo nao song con c la do nhng kinh nghiem (t cac hoat ong cua ngi o). Cac chuyen gia biet c qua cach cac te bao than kinh mi nay cha ng cac tin tc ve nhng kinh nghiem anh hng en kha nang hoc hoc va tr nh ni nhng ngi ln tuoi. Tien s Gage thuoc vien nghien cu Salk Institute, tm thay nhng kinh nghiem lam gia tang kha nang song con cua cac te bao than kinh mi sanh ra nay trong vung rang nao hoi. Nhng te bao mi nay bat au hoat ong va sau o tr nen nang ong hn khi c kinh nghiem tr lai nhng hoat ong trc ay. Noi khac i, neu chung ta lap i lap lai nhieu lan mot loai hoat ong th cac te bao mi sinh ra nay se nh o ma tr nen sinh ong hn va co c hoi song sot nhieu hn. Theo li cua tien s Elizabeth Gould thuoc vien ai hoc Pinceton, c ghi lai trong bai noi tren, th: Nhng ket qua nghien cu nay a tm ra giai oan khan thiet can gia tang cac kinh nghiem (ve mot th hoat ong) cho nhng te bao than kinh mi sinh ra e nhng te bao than kinh nay co the song sot trong vung hoi hai ma, ni cha vung rang nao hoi, cho sinh ra te bao mi. Cac nha nghien cu cho biet cach ho thc hanh nghien cu nh sau: Sau khi chch vao cac con chuot mot hoa chat anh dau cac te bao than kinh c sinh ra, cac nha nghien cu bo cac con chuot nay vao mot th long co nhieu hoat ong, mot moi trng giau co, nh co cac ham cho chui qua, nhng mai che, nhng banh xe cho chuot chay trong o. Vai tuan sau, ho cho cac con chuot nay vao lai trong long co nhieu loai sinh hoat nay va ho kham pha la nhng te bao than kinh mi sinh ra cua con chuot nay nay co mc song sot rat cao va nhieu te bao than kinh nay khi ong khi c lap lai mot loai (hoat ong) kinh nghiem trc ay. e biet chac s gia tang hoat ong nay la ket qua cua s lap lai kinh nghiem (hoat ong) cu hay la nhng hoat ong mi, ho cho nhng con chuot nay vao chuong co moi trng phong phu trc roi sau o mi cho chung vt qua mot he thong ng nc chang cht kho tm ng ra e trac nghiem kha nang cua chung. Ket qua cho thay ca hai th hoat ong noi tren eu giup

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cho s song con cua te bao than kinh mi sinh ra gia tang nhng nhng te bao than kinh nay khi ong khi lap lai cac hoat ong cu ch khong khi ong khi thc hanh nhng hoat ong mi. Cac nha nghien cu cung em cac te bao than kinh mi sinh a c anh dau bang hoa chat nay sau bon tuan va bon thang sau o th thay ch nhng te bao than kinh tre (mi sinh ra sau nay) mi b anh hng bi hoat ong lap lai (a lam trc ay). Khi nhng te bao nay c song sot qua thi gian phat trien ban au, s ton tai lau dai cua chung cung nh cac hoat ong tr nen on nh. o la dau hieu nhng kinh nghiem ban au c lu tr lau dai. Noi khac i, tr nh tot ep hn. Tac gia Sharon Begley trong cuon Train Your Mind, Change Your Brain noi tren a ke lai chuyen tien s Gage trnh bay cho ngai at lai Lat ma biet bo nao nhng con chuot hoat ong co so te bao than kinh mi sinh nhieu gap oi cac con chuot u l (khong hoat ong). Nhng con chuot c cho chay trong long quay theo y thch co so lng te bao than kinh mi sinh bang so lng te bao than kinh mi trong bo nao nhng con chuot sinh hoat trong moi trng phong phu. Hai loai hoat ong nay ho tr cho nhau: Van ong the lc (ni cac con chuot la chay trong banh xe tuy thch), giup cho cac te bao than kinh sinh ra rat nhieu. Tuy nhien, co en 50% nhng te bao nay trong vung rang hoi nao chet i. Nhng neu nhng con chuot nay c sinh song trong vung moi trng phong phu th te bao nao mi sinh nay ton tai nhieu hn hay bt chet i. Chnh nhng te bao song sot nay phat trien va ch trong vong mot thang sau gia nhap vao trong hoat ong cua hoi hai ma, cac si nhanh phat trien va cac khp than kinh cua chung xuat hien va ket hp vi nhng te bao than kinh ang co e tao thanh cac mach than kinh mi. Tien s Gage va cac nha nghien cu thuoc vien nghien cu Salk t nam 1997, a kham pha ra la nhng con chuot c nuoi trong moi trng phong phu nh co banh xe cho chung chay trong, cac th o chi, cac ng ham va cac con chuot khac, th so lng te bao than kinh mi sinh ra gia tang mc o song sot them 15% trong vung rang hoi nao. Vung nay co mc o te bao than kinh can ban la 270, 000 te bao nay tang len thanh 317, 000 te bao. Tien s Gage nhan manh ay la mot hien tng rat quan trong v so lng gia tang 15% cac te bao than kinh vung nay la mot so lng kha ln, va ch can thay oi cach hoat ong thoi th lam cho s kien nay phat sinh. Khong nhng vay, cac con chuot co nhng kinh nghiem hoat ong mi me nay con co kha nang nh hng tot ep hn khi chay trong cac o (e th thach kha nang kiem cho ung ng ra cua chung). Nhng ieu nay xay ra ni cac con chuot trung nien va ca ni cac con chuot cao nien song mi tam thang, tng ng vi nhng ngi cao nien 68 tuoi. Nhng con chuot cao nien song trong moi trng phong phu th co so lng te bao than kinh ni vung rang hoi nao gap ba lan so vi nhng con chuot song trong moi trng khong co g ca, ch mot cai long trong trn. Ngoai ra, ni bo nao cac con chuot c chay theo y thch cac te bao than kinh mi nao mi sinh ra, con nhng con chuot b tha xuong nc va bat buoc phai bi vao b (neu khong th b chet chm) th te bao than kinh mi khong sinh ra. Trong mot buoi trnh bay cho cac v tu s Phat Giao, tien s Gage noi ro them: Khi cac con chuot c chay theo y thch th chung khong b cang thang. o la mot yeu to quan trong cho s sinh ra cac te bao than kinh mi. Mot yeu to th hai la s xuat hien cua cac lan song theta, co tan so t 6 en 12 chu ky moi giay khi chung ta hay cac con chuot chu y nhieu en mot th nao o (tr chuyen an uong hay nhng hoat ong co tnh cach t ong). Nhng lan song theta co the xuat hien khi khong co hoat ong (ni con chuot la chay trong banh xe quay), do o, yeu to van ong the lc hay chay theo y muon cua mnh c xem la nguyen do chnh lam phat sinh cac te bao than kinh mi nay. Ngoai ra, trong cuoc hop hang nam cua hoi cac chuyen gia than kinh Society for Neuroscience vao nam 2004, nha nghien cu Brian Christie cua vien ai hoc British Columbia a tm thay cac te bao ni cac con chuot chay theo y thch cua chung co hai th rat quan trong khac han vi te bao cac con chuot u ly: Te bao than kinh co nhieu s nhanh hn (so vi te bao than kinh cua cac con chuot u ly) Cac si nhanh nay co nhieu nut thu nhan hn e trao oi cac tn hieu gia nhng te bao than kinh.

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ay la hai ieu quan trong ve cau truc lam gia tang kha nang hoc hoi va tr nh va a en ket qua tot ep cua s lam cham lao hoa lai. Va ieu nay xay ra khi thc hanh van ong the lc. o la ly do tai sao trong Kh Cong Tam Phap, thien hoat ong c thc hanh rat chu ao, trong o co hai phan van ong theo y thch v a en trang thai an vui va van ong lap i lap lai cac the tap nham a en s phat trien sc khoe, niem hanh phuc va tr nh. Vung cac te bao mi sinh ra nay thuoc rang hoi nao, von rat quan trong cho tr nh. Vung nay anh dau cac tin tc t cac giac quan chuyen en, ghi nhan ay thuoc loai tin tc nao (nh ngi th ky oc ien th (e-mail) va bo vao ho s lu tr). Sau o, hoi ha ma chuyen ho s nay en vung vo nao lien he e lu tr. Co the cac te bao than kinh mi nay c dung thay the cho nhng te bao b h hai hay gia nua. Vung rang hoi nao co rat nhieu hoat ong nao nhiet, nhng tin tc t cac giac quan chuyen en nh nhng chuyen xe la chay trong gi ong xe co, v o lam cho mot so te bao than kinh vung nay b h hai. Nhng te bao mi sinh ra c dung thay the cai cu h hoai.

Source: The Brain from Top to Bottom

Hnh A

Hnh B

Hnh 32 A: Vung rang hoi nao (dentate gyrus), nam trong vung hoi hai ma, hippocampus) la cho te bao than kinh mi sinh ra, Hnh 32 B: Ni cac te bao than kinh mi sinh ra t nhng te bao phoi (stem cell) thanh te bao chuyen biet (mature neuron, ni ay la te bao hoi hai ma, khu vc cua tr nh).

Trc ay chung ta a e cap en cac cuoc nghien cu ve thien cua giao s Sara Lazar tai trung tam nghien cu thuoc benh vien Massachusetts cho thay thc hanh thien Thien Minh Sat (loai Thien chu tam vao hi th vao, hi th ra va cam nhan cam giac xuat hien ni than the va ni tam), th thay vung nao bo lien he vi s chu y, noi thc va x ly tien trnh cam giac tr nen day hn, ke ca vung vo nao trc tran va vung thuy ao pha trc (anterior insula, thuy ao la vung kiem soat cac xung lc ban nang hay nhng ham muon e lam cho du xuong) cua nhng ngi nay gia tang o day so vi nhng ngi khong thc hanh thien. Chu y vao cam giac than hay than giac (somatorysensory cortex) cung lam cho chat xam trong bo nao day len. Cac nha nghien cu cung nhan thay khu vc vo nao trc tran phu trach ve ieu hanh hay co chc nang lam cac quyet nh (ay la nhng y tng c xem la loai y tng cao cap: Lam nhng quyet nh, hoach nh chng trnh va lam nhieu viec cung luc). Va cung nh thien, tap van ong the lc lam gia tang khoi lng vo nao trc tran. Nhieu cuoc nghien cu

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cho thay cac ngi cao nien t 60 en 70 tuoi thc hanh i bo bc mau cung cac cuoc van ong hieu kh khac th giup cho vung nao co chc nang quyet nh phat trien. Khi tham d cac cuoc trac nghiem tam ly th nhng ngi nay co iem so cao va ho tra li cac cau hoi mau hn va chnh xac hn. ieu hai nha nghien cu nay tm ra rat la quan trong: Tuy te bao than kinh mi sinh ra sau nay ch tap trung vao mot ni la khu vc nho trong vung hoi ha ma nhng khi chung ta van ong the lc cung lam gia tang lng mau (khi tap luyen) nen mau en nuoi dng bo nao nhieu hn, chuyen cac chat dng kh cung nhng chat dinh dng qua mao mach, mot mach rat nho t than te bao than kinh. Nhng ngi ln tuoi hoat ong nhieu th bt b viem, bt b cac chng be cac mach mau nao rat nho (tai bien mach mau nao t hon ma chnh ngi o khong nhan biet xay ra cho mnh) co the lam giam kha nang nhan thc. Ho co mc o cac chat than kinh dan truyen nh dopamine, serotonine, norepinephrine, endorphin cao hn. Ho co nhieu te bao than kinh hnh sao hn (astrocytes, day la nhng te bao than kinh co nhiem vu cung cap thc pham cho te bao than kinh cung thu don cac chat than kinh dan truyen a c tiet ra trong cac khp than kinh khi chung truyen i cac tn hieu cho nhau) nh vay, van ong the lc giup cho chung ta gia tang kha nang chu y, lam th thai than tam ngay sau khi tap hay ca luc tap. Va cung nh thc hanh thien phai ben b, van ong tap luyen nay can c tiep tuc lau dai e duy tr trang thai khoe manh cua bo nao. Neu khong hoat ong trong vong mot thang th so lng cac te bao than kinh hnh sao se giam xuong, mc cung ng dinh dng cho bo nao giam sut tao ra ket qua la cac te bao than kinh yeu kem, tao ra ket qua day chuyen la hoat ong cua bo nao chung ta b sa sut.

Source: The Brain from Top to Bottom Hnh 33. Te bao hnh sao (astrocyte) noi ket vi cac mao mach (capillar) de chuyen ng en te bao than kinh (neuron)

Te bao hnh sao cung cap ng glucose can thiet cho cac hoat ong cua te bao than kinh. au mut cac si nhanh cua te bao hnh sao ket vao mao mach (mach mau li ti) trong bo nao co nhiem vu chuyen van ng glucose qua te bao hnh sao. Te bao hnh sao chuyen hoa mot phan ng nay thanh nang lng va chuyen qua cho te bao than kinh. Cac hoat ong gia tang cua cac khp than kinh (ni au mut cua cac si nhanh te bao than kinh) lam cho so lng cung cap ng glucose gia tang rat co ch li cho s hoat ong cua bo nao v te bao than kinh trong bo nao tieu thu mot so nang lng t ng chuyen thanh ln ln. Cac the tap Kh Cong Tam Phap giup cho s

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chuyen hoa nang lng nay gia tang ni bo nao qua s cam nhan cac hoat ong gia tang cua cac vung khac nhau trong bo nao. Van ong the lc rat can thiet cho ngi cao nien, vay oi vi cac tre em th sao? Ngi ta hien quan tam nhieu en bo nao cua ngi cao nien, nhieu chng trnh nghien cu vi ngi nho tuoi cho thay s tap luyen cung rat can thiet cho nhng em be co bo nao ang phat trien v khi tap luyen the lc luc con nho th anh hng tot ep se lau ben hn. Hoi hai ma co chc nang quan trong ve tr nh ni cac em be, ay la mot bo phan rat quan trong cho tr nh va s hoc hanh, khi hoi ha ma khoe manh th cac em se hng c nhieu li ch tot ep lau dai. Do o, neu thng con th ieu hay nhat la cha me van ong the lc qua chng trnh Kh Cong Tam Phap va day cho con cua mnh van ong hang ngay e giup cac em gia tang tr thong minh va tr nh. Qua s tap luyen chung ta cam nhan rat ro la van ong the lc tao ra mot anh hng tot tran ngap cac vung khac trong bo nao. Cac chuyen gia than kinh nhac nh: Cac tre em, cho en khi at 20 tuoi, co vung nao trc tran cha phat trien. Nao do o phai i ket nap cac khu vc khac trong bo nao e co the hoan thanh cac chc nang can thiet trong o co ca s hoc hanh. Nhng em hoc sinh tap the duc eu th cac khu vc lien he en lam quyet nh, tnh toan, phan tch, ly luan, ngon ng eu phat trien. Nh vay, ngoai khu vc cua hoi hai ma, nhieu khu vc khac trong bo nao cung phat trien tot ep. Nh o ma cam em chng chac, hieu biet va trng thanh sm hn, cha me se bt lo lang va khoi b lien lu bi nhng hanh vi thieu trng thanh cua nhng em khong u kha nang nhan xet va lam quyet nh cho ung. Nhieu phu huynh co con em b chng benh khiem khuyet tr nh cng o a cho con em mnh ghi danh vao cac chng trnh van ong the lc chng to ho a chon ung cach cha tr ben canh thuoc men.

Hnh 34. Chat xam (to mau tm) va chat trang (mau trang) day them

Bo nao co cac vung chat xam (la than cua te bao than kinh, boc ngoai bo nao) va chat trang (la cac si truc va si nhanh, nam ben trong) day them trong thi gian van ong the lc hieu kh ni cac vung vo nao trc tran (kiem soat cac chc nang lien he en ieu hanh gom co: nhan biet, chu y va hoach nh chng trnh, va cung co the lam nhieu viec cung luc) va thuy thai dng, co hoi hai ma ni ay nen lien he en tr nh.)

E. Thien Va Tap Luyen Giup Cac Chat Than Kinh Dan Truyen Tot Xuat Hien
Khi ngoi thien cung nh khi van ong the lc, cac chat than kinh dan truyen tot ep xuat hien, trong o co chat rat

quan trong la chat en-ot-phin (endorphin). Endorphin that ra la mot tap hp gom nhieu chat trong he than kinh cua con ngi cung nh loai vat. Cac endorphins cung mot nhom chat hoa hoc co lien he la en-ki-pha-lin

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(enkephalin, rat giong vi endorphins tiet ra t vung cau tao di oi ni bo nao va ket vao nut than kinh cam thu, ngan chan tn hieu bao co cn au) la thanh phan cua mot nhom ln hn co tac dung nh nha phien, lam giam cac au nhc va lam cho buon ngu goi la o-pi-oai (opioid). Tuy nhien, cac opioids la hoa chat do c the san xuat ra nen tuy co tac dung lam giam au nh chat nha phien ma lai khong co cac phan ng phu gay tai hai ma lai lam cho c the cam thay khoe khoan hn. Cac nha than kinh hoc cho rang cac chat endorphins va enkephalins (co the goi chung la endorphins) kiem soat s nhan thc cua bo nao cung nh giup cho c the giai tr s cang thang va s au nhc. Khong nhng vay ma cac chat nay cung chat dopamine co the a en cam giac rat vui sng va thoai mai ni than va ni tam. ieu ac biet hn na la he than kinh chung ta san xuat ra cac chat tren khi chung ta ngoi Thien, chay bo lau, i thien hanh, tap kh cong, yoga, dng sinh, th sau va eu, ci vang tieng, an cac th gia v, ua xe hi, cham cu, chnh xng cung mot so cac hoat ong tao ra s vui sng trong than the.

Hnh 35. Mot khp than kinh (synapse) au mut cua mot si nhanh than kinh

nhan mot tn hieu (xung lc than kinh la mot dong ien) va chuyen tin tc nay cho te bao lan can qua hoat ong ni khp than kinh. Chung ta can biet ro hn nhng chat endorphins v chung ong vai tro rat quan trong trong niem vui, giai Tr cang thang, lam bt cac th au nhc, gia tang cam giac khoe manh va nhat la tao ra ieu kien cho mot niem vui sng ln lao xuat hien. Chat endorphins la s ghep hai ch endogenous morphine hay mot phin (mot loai nha phien lam giam au) do c the san xuat, c cac nha than kinh hoc kham pha ra vao nam 1975. C the chung ta co tren 20 loai endorphins trong o chat beta-endorphin c xem nh co tac ong manh me nhat tren bo nao va than the khi chung ta tap luyen. Cho en nay, ngoai rat nhieu tac ong tot oi vi c the, cac nha nghien cu thay cac chat endorphins tao ra nam ket qua that tot ep ma chung ta can phai nh nh sau: Lam cho s tre trung keo dai (lao hoa cham lai). Lam cho he thong mien nhiem manh me hn. Chat beta-endorphins co the kch ong cac te bao lung va diet (NK: Natural Killer) cac te bao ung th trong c the, lam gia tang sc manh cua he mien nhiem chong lai cac benh tat. Lam giam s au n.

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Lam giam s cang thang la au moi cua rat nhieu benh tat. Lam cho xuat hien mot trang thai an vui va sung sng ky dieu ni than va tam.

Cac nha khoa hoc cung a tm thay khi ngoi thien, i thien hanh, tap kh cong (tai chi la mot loai kh cong), tap dng sinh, tap yoga, chay bo, i bo, tap van ong hieu kh (aerobic) c the cung san xuat ra chat endorphins a en trang thai vui ti khoe manh. Cac endorphins khi xuat hien se tao thanh mot dong thac tuon xuong t bo nao en khap ni trong c the nh mot thac nc o xuong. Noi khac i, cac endorphins hoa hp vi nhau trong trong s khch ong phat sinh ra nhng phan ng lam vui ti hay ngan chan s lan truyen cua cam giac au n. Ban au ch co mot endorphin tac ong vao endorphins khac roi lan rong ra manh me nh mot dong thac o, tac ong manh me vao cam xuc va s suy ngh cua chung ta, nh the chung ta cam thay vui ti, thoai mai, tch cc, yeu i.

F. Tap Luyen e Tao Dng Mot Can Ban Vng Chac Cho Hanh Phuc
Chung ta a biet chat endorphines xuat hien khi ngoi Thien va khi van ong. Chung thuoc loai cac than kinh dan truyen gom hang tram th ma ba loai quan trong chung ta can biet en la endorphines, enkephalins va serotonin. Chung la nhng chat hot mon (hormone) do cac hach noi tiet trong c the chung ta san xuat ra. Chat hormone c truyen vao mau va chuyen i khap than the. T o chung tac ong vao he thong tam-sinh ly cua cac te bao hay cac bo phan khac trong c the. Nhng endorphins la cac chat hormone than kinh (neurohormone), la nhng phan t c vung cau tao di oi trong bo nao (hypothalamus) san xuat va chuyen vao mau bi tuyen yen (pituitary gland), vung di oi trong nao. Co bon loai endorphins khac nhau la Alpha, Beta, Gamma va Sigma, trong o Beta endorphins la nhng chat rat quan trong cho sc khoe cua chung ta. V du khi chung ta chay bo, chay mot hoi th thay chan b au nhc rat kho chu. Vao luc o, chat endorphins c tiet ra roi theo dong mau en cac te bao than kinh cam thu au va ket vao cac mut than kinh thu nhan nha phien (opioid) va ngan chan te bao than kinh phat ra cac tn hieu ve cn au nhc. Do o, cam giac au khong con c chuyen en bo nao nen du chan tay hay bo phan nao trong ngi chung ta b au nhc nhng tin tc khong c gi i nen chung ta khong cam thay au, khong khac g chung ta c tiem thuoc te loai manh. C the chung ta het au va t o phat sinh ra mot cam giac an lac, manh khoe, vui ti v khong nhng au nhc bien mat ma s cang thang cung khong con. Chung la nhng vien thuoc chong au thien nhien, khong co phan ng phu xau nh uong thuoc an than hay giam au. Ngoai ra, endorphins cung co tac dung gia tang sc hoat ong cua he miem nhiem, gia tang sc khoe va giup c the duy tr s tre trung hay khong b lao hoa theo mc o bnh thng. Co mot ieu bat tien la cac cuoc tap luyen, van ong nh tap hieu kh (aerobic), chay bo lam cho c the san xuat chat endorphins a en cam giac vui sng. Nhng cung nh cam giac vui sng do hut nha phien tao ra, c the con ngi thch nghi dan vi mc o so lng chat endorphins. Noi khac i, ban au ch can chay bo ba cay so la cam giac vui sng ma nhng ngi chay bo goi la 'chay phe' (runner high) xuat hien, sau o phai tang len bon cay so, nam cay so, sau cay so th cam giac nay mi xuat hien. V du mot ngi tap hieu kh trong 30 phut th mc beta endorphins tang len gap nam lan so vi khi ho ngoi yen. Nhng sau o ho phai tap 40 phut, roi dan dan tang hn na mi co c mc o beta endorphins nh trc ay. Do o, nhieu ngi tr nen 'nghien chay bo', nghien tap dt tc la ho co the bo cong an viec lam, bo phe gia nh e tm niem vui sng trong nhieu gi van ong moi ngay. Vay lam sao giai quyet van e nay? Chung ta tap Kh Cong Tam Phap v s tap luyen lam cho vung goc hanh phuc gia tang do s gia tang hoat ong cua vo nao trc tran ben trai ch khong le thuoc vao s xuat hien cua chat endorphins mi co c cam giac an vui, hanh phuc.

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Ngoai ra, con co mot chat than kinh dan truyen th hai khong kem quan trong o la chat do-pa-min (dopamine) khi xuat hien cung a en cam giac vui sng. Chat nay c cac nha nghien cu tm ra t lau va biet o la mot chat hoa hoc quan trong ma c the con ngi tiet ra e lam giam cn au n hay a en cam giac an vui sung sng. Cac nha nghien cu goi o "ban thng", mach than kinh tao ra cam giac an vui sung sng nh khi an ngon, van ong, ngoi thien, gap nhng ngi thng yeu hay nghe nhng ban nhac hay. Giao s Robert W. Gear, PhD, chuyen nghien cu ve s au nhc tai vien ai hoc San Fransisco UCSF cho biet ket qua cac cuoc nghien cu cho thay cac nhan lien ke nhau (neuclus accumbens) co vai tro rat quan trong trong s ong vien con ngi hanh ong theo mot chieu hng tm en s vui sng e bao ve i song (nh an uong) va noi tiep giong noi (tnh duc). Trong bo nao, vung " Ban Thng Niem Vui Sng" nay la mot he thong cac si than kinh nam gia bo nao tao ra nhng cam giac sung sng e ap ng lai nhng sinh hoat bao ton i song hay noi giong nh an vao luc oi, uong nc luc khat, tnh duc, van ong. Nha than kinh hoc Richard Davidson cho rang chat than kinh dan truyen dopamine tao ra thuan duyen cho nhng tn hieu cua nhng cam xuc tot nh tnh thng, long tha th, gia vung thuy tran trc ben trai vi cac trung tam cam xuc trong bo nao trong o co cac nhan lien ke nhau (nucleus accumbens). Khi ieu o xay ra, chung ta cam thay sung sng, vui ti. Tuy nhien, khong phai ch co s sung sng, vui ti, hanh phuc lanh manh khch le con ngi hoat ong theo mot chieu hng tot ep e at c nhng ieu noi tren ma ca nhng hanh ong tai hai nh hut can sa, ma tuy, ru, c bac, hut thuoc cung loi keo con ngi v chung cung tao ra nhng khoai cam du la nhng khoai cam tai hai v chung se dan dan huy diet sc khoe va ca he thong than kinh tao ra niem vui sng nay. Do o, thien tnh lang va thien hoat ong la s thc hanh rat can thiet: Lam cho chung ta an vui, sung sng, hanh phuc ma khong le thuoc vao nhng th oc hai o. Nhng ket qua nghien cu cung cho thay nhng ngi b cang thang kinh nien, b tram cam, hay gian d, lo au, s hai, khch ong than the tao ra cac chat hoa hoc lam cho yeu he thong mien nhiem, a en benh tat, kho lanh benh cung lam cho i song ngan i. Ngc lai, s phan chan vui ti bao ve chung ta chong lai s cang thang, benh tat va chet non. Nhng ngi co i song vui ti th co thai o tch cc, ho la nhng ngi manh khoe, t b benh tat so vi nhng ngi co thai o tieu cc nh benh tim mach, cao mau, tieu ng hay cac chng benh khac. Nh the, niem vui va hanh phuc va co ni tam (y thc, nhan biet hay consciousness) ma cung va co ni bo nao (vo thc, cha hien thanh y thc hay cam xuc, unconscious, di dang cac hoat ong cua nhng xung lc hay tac ong cac chat hormone than kinh) ma nhieu cuoc nghien cu khoa hoc, a trnh bay phan trc cung cac phan sau, cho biet khi cac hoat ong nhng khu vc khac nhau trong bo nao xuat hien th so lng dopamine va endorphin gia tang trong c the mot cach t nhien (do chnh c the san xuat) th nhng ket qua tot ep noi tren xuat hien. Nhng nha nghien cu than kinh thay khi van ong the lc a en cac ket qua tot ep nh tnh kh tr thanh vui ti hn, giup cho ngu c hn, bt s lo au, gia tang s tram tnh cung s t quy trong. o la do ket qua cac si nhanh than kinh moc them va ket hp vi nhau thanh mot mang li thong bao tin tc tot ep hn trc nhieu cung vi cac loai than kinh dan truyen tot nh dopamine, endorphine gia tang hoat ong giup cho bo nao chung ta tre trung lai, vui ti hn va cung luc gia tang tr nh. Ngoai ra, cung nh thien, ay la mot phng phap tr lieu hu hieu cho nhng ngi b bnh tram cam. Cac chuyen gia than kinh cho biet khi hoi hai ma, vung quan trong cua viec lu tr cac d kien e sau nay nh lai cung ieu hanh tnh kh (ng e thay oi ot ngot hoac duy tr trang thai vui ti) se b nho lai khi cac si nhanh than kinh khong phat trien va khi cac te bao than kinh mi khong c sinh san ra them. e giup cho vung nay manh khoe tr lai, van ong the lc, khong khac g thuoc men hay dung ien kch ong, cung lam cho cac te bao sinh san va phat trien tot ep.

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Muon thanh cong trong s phat trien hanh phuc chung ta ch can mot ieu kien: Thiet tha muon co hanh phuc
that s. Chnh s tha thiet nay phat sinh ra mot nguon nang lng thuc ay chung ta tap luyen hang ngay va cam nhan niem hanh phuc gia tang moi ngay ni vung vo nao trc tran ben trai (tr mot so rat t ben vo nao trc tran ben phai, do o, oi vi nhng ngi thuan tay trai, do o nhng ngi thuan tay trai nen cam nhan cam giac hanh phuc nam pha ben phai hay trai cua vo nao trc tran). Khi chung ta tap eu an th niem an vui, sung sng, hanh phuc se keo dai trong nhieu gi va on nh trong ngay va cung luc o, cac vung vi nhng chc nang tot ep trong bo nao se day len. Tuy nhien, chung ta ng quen li dan do cua cac nha than kinh hoc ve s thc hanh chanh niem: Neu chung ta muon huan luyen bo nao qua thien tap e bo nao c khoe manh va tre trung lau dai th chung ta phai duy tr s chu tam hay chanh niem khi tap luyen. Neu sau khi chung ta thien mot thi gian, tr thanh quen thuoc vi s tap luyen nay va thc hanh thien ma khong co chu tam, nh trong cac hoat ong khac (nh i xe ap, lai xe hi) sau mot thi gian tap luyen roi tr nen thanh thuc, th s phat trien o day cua vo nao se khong tiep tuc. Nh vay chanh niem, chu tam thoai mai vao hi th va ong tac cung

cam giac hanh phuc, an vui phat sinh t cac vung trong vo nao la yeu to quan trong hang au cua s tap luyen cua chung ta.

G. S Quan Trong Cua Chu Tam (Chanh Niem) Khi Tap Luyen
Thc hanh chanh niem la thc hanh s chu tam thoai mai ve hi th va cac ong tac hay ve nhng g chung ta ang lam. S chu y o se giup cho phan tng ng trong bo nao cua chung ta phat trien va kha nang thc hanh nhng cong viec o se gia tang ket qua. Ba Sharon Begley, trong cuon sach ve huan luyen tam lam thay oi bo nao Train Your Mind, Change Your Brain" a noi trc ay, nhac nh nam giac quan chung ta oi dien hang ngan th tin tc trong moi tc tac. ieu g chung ta thay biet, nh mot canh hoa anh ao ri trong gio, tieng gio nhe lt qua, cam giac mat me ni mat, mot xuc cam bang khuang thoang hien, la do s chu y lam cho nhng hnh anh, am thanh, cam giac, cam xuc o hien tren san khau y thc. Nhng g chung ta thay biet la hau qua cua s chu y du chung ta khong biet mnh ang co s chu y. Nhng th thay biet nay c ghi nhan lai thanh nhng ky c trong cac vung khac nhau ni bo nao ma ao Phat goi o la nhng hat giong hay chung t. Nhng hat giong nay neu c ti tam th se ln manh hn va xuat hien de dang hn tren san khau y thc. Nh mot ngi, khong phai la ca s, thch hat cac bai tnh ca va lam cho cac cam xuc bang khuang, thng nh, mong m xuat hien nhieu lan trong ngay th o la s ti tam lam cho i song tnh cam lang man gia tang, co the lam cho cong viec hoc hanh be tre hay tng giao vi nhng ngi chung quanh khong c ung mc. o la hau qua khu vc ve cam xuc ni bo nao cua anh ta manh dan len va anh hng en cac khu vc khac nh nhan thc, tr nh, quyet nh, ngon ng, tanh kh va suy luan. Tac gia Sharon Begley nhac lai li giai thch cua cac nha than kinh hoc noi ro ve hien tng nay: Cac te bao than kinh luc nao cung canh tranh vi nhau rao riet e lam cho nhng tn hieu cua chung xuat hien tren san khau y thc. Noi khac i t vo thc thanh y thc, t cai chung ta cha biet thanh cai chung ta biet, v du nh cam giac buon, niem han hoan. S chu y cua chung ta lam cho s nhan biet nay xuat hien hay bieu lo thanh y thc. Tng tng ban ang ng tren mot b bien day ac nhng ngi nam phi nang khong co mot khoang trong. Ban a mat tm kiem cac ngi ban mnh (a hen ti ni ay). Mat ban chu y vao hnh cac ngi ban ao thun xanh, nhng ngi cam nhng trai banh trang, nhng ngi ngoi di nhng vai du mau vang hay co soc o, tom lai, bo nao ban ang thc hien cong viec tm cac ban cua mnh. Nhng tn hieu trong te bao than kinh lien quan en hnh anh cua nhng ngi ban nay gia tang cng o lam giam i sc manh cua cac tn hieu khac trong te bao

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than kinh khong co nhiem vu tm cac ban cua mnh nay. Nh vay, chung ta khong thay, khong nghe cac th khac neu khong lien he en cuoc tm ra ban nay. Tom lai: Khong chu y th khong thay hay nghe. Cac te bao than kinh cam giac co nhieu th thuoc ve tai, mat, mui, li, than, chung lai khong dnh dang vi nhau, nh te bao than kinh mat ch thay ma khong nghe, te bao than kinh li th ch biet chua ngot ma khong biet am thanh cao hay thap. Nh khi mot ngi nhn khuon mat mot ngi khac th te bao than kinh chuyen biet ve nhan biet va phan tch khuon mat hoat ong. Chu tam vao mau sac lam cho te bao than kinh x ly mau sac tac ong. ieu nay cung xay ra ni loai kh. ieu nen nh ay la cac hnh anh, am thanh, cam giac nay luon luon en vi cac giac quan chung ta khong bao gi thay oi. ieu thay oi la s chu y cua chung ta: Neu co chu y th cac hnh anh, am thanh hay mui v o c nhan biet, xuat hien tren san khau y thc ma ao Phat goi la hien hanh, neu khong co chu y th mat dau chung ta oi dien vi cac th nay nhng mnh khong thay hay khong nghe v chung khong xuat hien tren san khau y thc, khong bieu lo, hay noi theo ao Phat la khong hien hanh. Nha nghien cu Mike Merzenick a chng to s lien he gia s chu y va s phat trien cua cac khu vc lien he trong bo nao mot cac tai tnh. Ong ta cho eo vao ban tay mot bo phan nh chiec gang tay vi nhng num tao thanh nhng luong nhp nhe vao cac ngon tay cua nhng con kh tham d vao cac cuoc nghien cu mot tram phut moi ngay suot trong sau tuan le. Trong khi nhng cai nhp nhe vao cac ngon tay cac con kh xay ra tiep tuc th nhng con kh nay lai nghe nhng am thanh phat ra ni ong nghe chung c eo vao hai ben tai. Nhng con kh nay chia lam hai nhom: Mot nhom c huan luyen nhan biet cam giac ni cac ngon tay (nhng cai nhp nhe) va nhom kia nghe nhng am thanh (ong nghe eo hai ben tai). Nhng dong nhp nhe vao cac ngon tay nay c thc hanh lien tuc va eu an. Tuy nhien khi co s thay oi tiet nhp (nh mau hn hay cham hn) th con kh phai bao ong, neu lam ung nh the th con kh c thng bang cach cho uong th chung a thch. Neu khong bao ong khi cos thay oi, tc la khong chu y cam nhan cam giac cua nhng cai nhp nhe vao ngon tay th khong c thng. Cac con kh khac th c huan luyen ngc lai: ng chu y vao cam giac t nhng cai nhp vao ni cac ngon tay ma phai chu y nghe am thanh. Am thanh phat ra eu an, neu co s thay oi ni luong am thanh th phai bao ong, ket qua la c thng khi lam ung e khch le thc hanh tot ep lau dai. Hai nhom kh nay eu c gan ong nghe va eo bo phan nhp go nhe vao cac ngon tay nh nhau. Nh vay ve mat tiep nhan cam giac va am thanh khong khac g nhau gia cac con kh. Ch co s khac biet la mot ben chu y vao cam giac ni ban tay va mot ben chu y vao am thanh chung nghe. Theo nguyen tac th khi vung nao ni da co nhng s khch ong bat thng va nhieu th vung vo nao van ong tng ng trong bo nao ln ra. Tuy nhien, vi nhng con kh c huan luyen chu tam vao am thanh ma khong quan tam vao cam giac ni da ngon tay b nhp vao th vung vo nao van ong tng ng noi tren trong bo nao khong ln ra du da chung b khch ong lien tuc. T o cac nha nghien c than kinh hoc ket luan: Chnh s chu y ong vai tro rat quan trong trong van e lam bo nao thay oi. Ni nhng con kh chu y vao am thanh th mac du da ngon tay cua chung b khch ong lien tuc (nhng khong chu y vao cam giac nay) th phan vo nao van ong tng ng trong bo nao cua chung khong ln ra (ngc lai vi nguyen tac phat trien te bao than kinh thong thng trc ay), trong khi phan tng ng trong bo nao ve am thanh ln ra. Ngc lai, cac con kh chu y vao cam giac ni ngon tay qua nhng cai nhp nhe lien tuc vao cac ngon tay o (mac du chung co nghe cac am thanh lien tuc nhng khong chu y) th phan vo nao lien he en van ong cac ngon tay nay ln ra t hai cho en ba lan.

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Source: The Brain from Top to Bottom Hnh 36. Vo nao van ong chnh (primary motor cortex): co nhiem vu khi au cac xung lc than kinh tao ra nhng

hoat ong (nh co tay, bc ti) co chu y. Vung vo nao van ong lien he vi cac bo phan se phat trien theo nhng hoat ong co chu tam en.

Trong phien hop thao luan ve tnh cach men deo co the lam cho thay oi cua bo nao, chuyen gia than kinh hoc noi ro s thay oi noi tren cung xay ra ni bo nao con ngi. Khi chung ta thc hanh s chu y th ieu nay se tac ong vao bo nao va lam cho bo nao thay oi. Do o, chung ta thay ro s huan luyen, trong Phat Giao goi la s tu tap, chu y la bc au tien va cung la bc cuoi cung: Mot chu tieu va vao chua e c huan luyen hay mot v Hoa Thng ln tuoi eu thc hanh mot th giong nhau: Chu y vao than the khi c ong, vao cam giac, vao li noi, vao moi th sinh hoat trong ngay va mc o thanh cong cua moi ngi o c qua s an vui, thoai mai, ao hanh, tr tue va t bi cua ho. o la s thc hanh T Niem X hay chu tam vao bon lanh vc than, tho, tam va phap. S chu y o c goi la thc hanh chanh niem. Va mc o thanh cong nay cua moi v tuy thuoc vao s thc hanh chanh niem cua ho trong i song hang ngay.

H. Tap Luyen Lam Giam Cang Thang

To tien chung ta song hang trieu nam trc ay phat trien kha nang bao ton sinh mang qua phan ng chien au hay bo chay: Khi gap mot ac thu, lap tc c the phan ng bang cach gia tang s chu y, tim ap mau e a mau en bap tht hau co u sc lc e phan ng, phoi th nhanh e gia tang so lng dng kh, con ngi m ln e thay ro rang hn, he tieu hoa ngng lam viec e don nang lc cho hoat ong can thiet. Hang trieu nam sau o, ngay hom nay, chung ta tha hng ac tnh tren va phan ng giong nh to tien cua mnh. Tuy nhien, hoan canh sinh hoat hien nay rat khac xa vi thi trc, va neu nhng phan ng noi tren lien tiep xay ra khi chung ta lai xe, lam viec hay song trong gia nh th chung ta se b met moi nhieu va chong b cac loai benh tat nh tim mach, phong thap, beo ph, tram cam, sa sut tr nh, lam cho b chong gia cung nhieu th benh khac do s cang thang phat sinh t phan ng chien au hay bo chay noi tren. Cang thang va tao ra benh tat ma cung va lam cho benh tat gia tang. Theo cac cuoc nghien cu tai Hoa Ky, co en 60% dan chung cho biet ho b ap lc cua s cang thang t ra mot tuan mot lan. Hau qua la moi nam chnh phu va t nhan a ton khoang 300 ty my kim cho tien thuoc men cung nh s mat mat kha nang san suat do cang thang tao ra.

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Cang thang la mot khch ong t ben ngoai, nh thay mot con cop nhe rang, hay ben trong, nh cn gian d bung len, lam cho c the mat quan bnh. Cang thang co the la ch li neu ch xay ra trong mot gii gian ngan va sau o c the tai tao s quan bnh. Nhng neu cang thang keo dai th s mat quan bnh se tr nen tai hai v lam cho c che tam sinh ly b xao tron, a en benh tat hay chong gia. Moi ngi co cach phan ng khac nhau du trong cung mot hoan canh. S phan ng cua moi ca nhan la do cai nhn hay nhan thc cua ho oi vi s viec xay ra. Hai ngi cung b nha chay, nhng mot ngi th thoai mai va ngh en chuyen chuan b xay lai nha mi, trong khi ngi kia, du co kha nang hn, th au sau, rau r, than tri trach at, mat an mat ngu. Tanh tch cc hay tieu cc cua moi ngi co the do di truyen hay do cach c nuoi dng. Theo cac nha tam ly hoc, di truyen ch anh hng 25% vao tanh kh con ngi, 75% con lai la do s nuoi dng hay huan luyen. Thc hanh thien la mot cach huan luyen lam thay oi cai nhn tr thanh tch cc hn, tnh tnh tr nen vui ti hn va cam nhan c hanh phuc ln lao hn trong i song. e cho s huan luyen hanh phuc thanh cong hn, chung ta can hieu c che cua cang thang hoat ong nh the nao. Nhieu cuoc nghien cu loai chuot, kh cung nh loai ngi, cac nha chuyen mon nhan thay mot hoan canh lam phat sinh cang thang a en phan ng cua ba phan cua he thong than kinh ieu hanh hoat ong c the: He than kinh y ch: Ra lenh cho c the hanh ong, nh thay co con cho d chay en th bo chay cho mau. He than kinh t quan hay t ong: Gom co he than kinh giao cam (kch thch hoat ong) va he oi giao cam (lam em du tr lai) . He than kinh noi tiet: Tiet ra cac chat kch thch to (hormone) e gay ra hoac lam giam i trang thai cang thang, chuyen qua mau i en cac bo phan e lam tiet ra cac chat kch thch to khac nham giup gia tang hoat ong (nh bap tht) hay giam hoat ong (nh tieu hoa, sinh ly) khi oi dien s nguy hiem. Hai loai kch thch to cang thang chnh la epinephrine (con goi la adrenaline) va cortisol. Chat epinephrine, cung vai loai khac, lam cho c the tnh tao va manh me, hay noi khac i huy ong nang lc (mat quan bnh neu keo dai) e san sang hoat ong. Chat cortisol th giup cho c the tr lai trang thai quan bnh trc ay.

Hai chat noi tren c nang thng than tiet ra va c goi la glucocorticoids, la chat kch thch to lien he en tieu thu chat ng trong mau. Trong thi gian cang thang ngan han, he thong giao cam, lien he nhieu en chat adrenaline, ong vien c the, lam cho mau chay mau hn, mau chuyen nhieu en cac bap tht va ong thi chuyen t i en da, than, he thong tieu hoa, bai tiet, sinh ly. Chat cortisol, cung do nang thng than tiet ra e lam cho hang nh noi moi (hay duy tr trang thai quan bnh c the), lam cho khoe khoan va ngan chan trang thai c the b keo dai trong trnh trang cang thang. Neu trnh trang cang thang keo dai hay xay ra nhieu lan trong ngay th chat cortisol cung c san xuat nhieu trong thi gian cang thang. Tuy nhien, khi chat chat cortisol co mat lau dai th cung co tac dung xau la lam tang huyet ap, nguy c tieu ng, lam he thong mien nhiem va sinh ly yeu i, lam phat sinh chng tram cam cung nh nhieu th benh khac (Ni ay chung ta cung can biet them la chat cortisol noi tren cung lien he en giac ngu: Chat nay gia tang mc o cao nhat trong c the vao buoi sang sm trc khi thc giac. Chat nay hanh x nh la mot ong ho bao thc lam cho chung ta thc giac cung hng en s an uong va hoat ong. Neu ong ho nao bao ong sai, nh trng hp i du lch en ni xa, co gi hoan toan khac ni c tru la do c the chung ta cha co th gi e chnh lai ong ho nay. Hau qua la ong ho bao ong gi thc, gi ngu, gi an va gi sinh hoat khong ung vi ni chung ta mi en lam cho chung ta sinh hoat kho khan trong mot thi gian ban au).

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Cang thang He giao cam b kch ong Te bao than kinh tac ong nang thng than Nang thng than tiet ra chat epinephrine (hay adrenaline) Andrenaline c chuyen vao mau va i khap ni C the san sang hanh ong. Cang thang Nao chuyen chat CRF en tuyen yen Tuyen yen tiet chat ACTH en nang thng than Nang thng than tiet ra chat cortisol e tai tao s hang nh noi moi (homeostasis, tien trnh sinh ly trong o cac he thong ben trong c the nh huyet ap, nhiet o than the, s can bang act kiem c duy tr mc can bang bat ke s thay oi t ben ngoai.)

Hnh 37. Cang thang lien he en toan the than va tam

Khi cang thang xuat hien, he than kinh giao cam b kch ong, cac te bao than kinh tiet ra chat norepinephrine va nang thng than tiet ra chat epinephrine hay adrenaline. Kch thch to nay lam cho tim va bap tht gia tang hoat ong. He oi giao cam hoat ong lam tiet ra chat acetylcholine e lam du lai cac phan ng noi tren nham tao lai s quan bnh cho c the. He than kinh noi tiet cung gop phan vao viec duy tr s thang bang nay bang cach tiet ra chat corticotrophin-releasing hormone hay CRH. Chat CRH c chuyen en tuyen yen (pituitary gland) la mot tuyen noi tiet chu ao. Tuyen nay tiet ra chat ACTH (hay adrenocorticotropic hormone). Chat ACTH theo mau chuyen en nang thng than, kch thch bo phan nay tao ra chat cortisol co nhiem vu tao s hang nh noi moi.

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Khi hiem nguy khong con Buong th

Khi oi dien hiem nguy Cang thang

Hnh 38. He than kinh t quan hay t tr. He giao cam giup san sang chien au hay chay thoat ni nguy hiem. He oi giao cam tai lap s thoai mai can thiet cho than va tam khi het hiem nguy.

Theo bac s Williams, nhng cn gian d noi tiep, tao nen nhng phan ng chien au hay bo chay lien tiep, a en nhng s cang thang noi tiep cung vi so lng adrenaline va nhng chat kch thch to (hormone) tiet ra tao s cang thang o gia tang nen cac bach cau dn nhan b bien oi thanh nhng ai thc bao (macrophage), la nhng te bao rat map va b ket ni vung o. Khi bach cau b dnh vao ni mang lot trong mach mau, kha nang chung kem dan, hoat ong cham lai va kha nang sa cha kem an i. Do o, thay v lam cho sach se ni o roi i ni khac, chung nam y tai cho va tiep tuc tao ra phan ng viem nhe. Nhieu cholesterol lai en va ai thc bao nay nuot chung vao (bien thanh nhng te bao to hn goi la te bao bot nha (foam cell), rat map). Va nhng phan ng tao cang thang noi tren tiep dien a en hau qua la nhieu mang lot ben trong mach mau b rach, nhieu bach cau n nhan keo en, roi chuyen thanh cac te bao map ai thc bao, nhieu cholesterol c chuyen en va mang s va ong mach bat au thanh hnh va ln dan len. Mang nay ln dan va co the bt en 75% ong mach. Chung co the ln them na va a en ket qua la hoan toan bt mach mau lai! Bac s Williams cho biet theo thong ke, nhng ngi co chng gian d kinh nien th co the a en chng bnh nhoi mau c tim hn nhng ngi khac. Theo bac s James Blumenthal, giao s ve Y Khoa Tam Ly tai ai hoc

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Duke University Medical Center th thay v tm s lien quan gia gian d va tim ngng ap cap tnh hay nhoi mau c tim, ong ta khao cu nhng ngi a b benh nay va hng dan cho ho cach ieu hanh cang thang: Nhan biet cac trieu chng cang thang, hoc cach buong th, t o ong ta thay ho t b chng nhoi c tim hn va t can en bac s san soc hn khi so vi nhng ngi khong biet cach ieu hanh cang thang. Bac s Blumenthal theo doi cac benh nhan nay trong ba nam va thay 75% cac benh nhan nay giam b chng nhoi c tim, thay mach mau vanh tim, thong tim hay chet. o la mot ket qua rat tot ep. Trong nhom hoc ieu hanh cang thang, ch co 3 ngi b cac th noi tren so vi 12 ngi trong nhom khong hoc cach ieu hanh cang thang, ch nhan s cham soc thong thng. Bac s Williams gia thiet rang co the nhng ngi gian d kinh nien co cac chat than kinh dan truyen serotonin thap. Va neu ung nh vay th cach cha tr la lam tang chat nay. Tuy nhien, cac nha hoi luan cung nhan manh en co nhng cai gian can thiet cho mnh hay cho xa hoi nh chuyen may chuc nam ve trc tai Hoa Ky, ba Rosa Parks b tai xe lai xe buyt ra lenh ba ra pha sau ngoi e nhng ghe lai cho ngi da trang len xe sau. Ba noi gian v b ep bc nhieu lan nh vay, khong chu ng len nhng ghe, tai xe bao cho canh sat va ba Parks b bat bo bot. Sau o phong trao nhan quyen noi day oi hoi quyen bnh ang khong phan biet mau da. Nh o ma xa hoi c tot hn. Neu ba Rosa Parks khong noi gian th con lau mi co s bnh ang trong xa hoi Hoa Ky. Nhng cai gian can thiet nay khong keo dai, khong tao thu han a en benh tat. o la nguon nang lng manh me bung day cua tr tue va con tim, khong phai la s uat c han thu tao ra sc no ben trong a en benh tat.

I. Cam Xuc lam Gia Tang Ap Lc Trong i Song

Trong i song hien nay, con ngi de b cang thang: ng ch lau qua e tra tien mua thc pham, thay hay nghe nhng sinh hoat cua phe chnh tr hay ton giao oi lap, nhng cuoc gay can trong gia nh hay ba con, ket xe ngoai xa lo, b xe khac lan khi ho qua mat, cam thay b ky th, v.v Cang thang lam cho chat adrenaline xuat hien va neu cang thang keo dai th phat sinh hau qua xau: Tr nh sut kem, he thong mien nhiem yeu dan, lam gia tang huyet ap, nang lng do c the ong vien e san sang hoat ong khong c tieu dung (v ch ng hay ngoi yen mot cho) c chuyen thanh m va lam cho ngi map them. Chat cortisol cung c gia tang san xuat trong trng hp s cang thang keo dai, va c the co nhieu chat nay trong thi gian lau dai a en cac chng bap tht yeu kem cung s c che nhieu he thong c the chnh khac. Hai th andrenaline va cortisol gia tang trong c the tao ra benh huyet ap man tnh, benh beo ph, chai cng mach mau. Co ieu nguy hn na la chat adrenaline cung khch thch c the tiet ra nhng chat hoa hoc lam cho phat sinh chng viem a en nhieu loai benh nh tim mach, phong thap va ca bo nao b chong gia. Peter Gianaros, thuoc vien ai hoc Pittsburg trong phien hop cac nha than kinh hoc vao thang ba nam 2006 noi tren, cho biet cang thang tinh than co the lam cho c the b ton hai: Khi hach hanh nhan nhan thay co s e doa cung nhng cang thang lien he, hach nay tac ong vao vung di oi. Vung nay phat ra nhng tn hieu cho tuyen thng than tao ra cac chat adrenaline va noradrenaline la nhng stress hormone. Nhng th nay c che he mien nhiem. Nhng ngi nao co s gia tang ni vung hach Hanh Nhan va vo nao vung bo lien hp khu hai ma, la hai vung ngoai bien cua vung di oi va than nao, tao kha nang cho nhng cang thang ghi nhan ni ay lam gia tang huyet ap. T o benh tat phat sinh. Cac nha khoa hoc a tm ra nhieu chng benh do s cang thang phat sinh nh viem ket trang (colitis), cao huyet ap, nghen mach mau, chng bat lc ni an ong va kinh nguyet that thng ni phu n, chng benh tieu ng

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ot phat, lao hoa mau, bap tht yeu uoi, tr nh sut giam, lam yeu he mien nhiem, va ca benh ung th. Nh vay, ho a chng to cau: Benh do tam sinh co c s tng tac gia tam (tinh than) va than (sinh ly) rat vng chac. Bac s Herbert Benson, giao s trng y khoa vien ai hoc Massachussetts va cung la giam oc chng trnh Y Te Than Tam, cho rang co t 60 en 70% benh la do tam sinh. Goc re cua no la nhng cam xuc tieu cc tao ra ap lc hay cang thang trong i song hang ngay. Cam xuc bao gom nhieu th xuat hien trong tam chung ta, a en nhng cam giac de chu hay kho chu nh gian d, s hai, sung sng, ganh ghet, thng yeu. Khi cac cam xuc o xuat hien th tim ap manh, phoi th nhieu, nang lng trong ngi gia tang e san sang cho hoat ong. Noi khac i, he than kinh giao cam b anh hng t cac cam xuc cua chung ta thng ngay. Mot thanh nien thay bong dang ngi anh ta yeu va i qua th tim anh ta ap manh, phoi gia tang nhp th, mat sang len! Sau o, c the anh ta tr lai bnh thng do s hoat ong cua he than kinh pho giao cam. Nhng neu anh ta thay mot ngi thanh nien khac noi chuyen vi ngi anh yeu qua than mat th mot cam xuc tieu cc bng len: Anh ta thay gian d, bc boi, kho chu, au dn trong long. Nhng th nay keo dai rat lau va anh hng rat nhieu en nhp tim ap, phoi th, cac chat hoa hoc c tiet ra a en cang thang. Mot thi gian sau o, he oi (hay pho) giao cam giup cho than va tam anh tr lai trang thai bnh thng. S phoi hp gia hai he than kinh giao cam va pho giao cam tao nen s quan bnh tot ep cho c the chung ta. Khi can, he giao cam ong vien chung ta lam phat sinh u sc manh e hanh ong. Sau o, khi moi s yen on, he than kinh pho giao cam tai tao ra s quan bnh nh trc. Tuy nhien, tren thc te khong co s phoi hp tot ep nh vay gia hai ben nen, nh cac cuoc khao cu y khoa cho biet, a en ket qua la nhieu benh tat phat sinh lam cho chung ta kho s nh s s hai keo dai qua lau, s gian d khong nguoi ngoai t thang nay qua thang khac hoac s am anh cua hnh bong ngi yeu lam cho nhieu thanh nien tr nen dat d. Ngoai ra, nhng thay oi trong i song, vo thng, nh trong gia nh co ngi qua i hay benh tat, bat hoa trong gia nh a en ly d, b mat viec lam, ci hoi, chuan b cho cac le lac, v.v... eu lam cho s cang thang (stress) gia tang khi cong nhieu th lai. Theo hai nha nghien cu Holmes va Rahe th cac s cang thang trong i song hang ngay tao ra bi s thay oi gom u moi th ma ho an nh cac tr so nh sau.

Cac Bien Co Xay Ra va Tr So Mc o Cang Thang Trong i Song

(vi iem cao nhat la 100 iem) V hay chong qua i ...................................................................................100 Ly d ...............................................................................................................73 Ly than ...........................................................................................................65 B tu ................................................................................................................63 Co than nhan qua i .....................................................................................53 B thng hay benh .........................................................................................50 B mat viec lam ..............................................................................................47 V chong tai hoa hp .....................................................................................45 Ve hu ............................................................................................................45 S sa sut sc khoe cua ngi than trong nha ..................................................44 Co thai ............................................................................................................40

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Co s kho khan ve sinh ly ..............................................................................39 Co them ngi trong gia nh .........................................................................39 ieu chnh lai c s thng mai .....................................................................39 Co s thay oi ve tnh trang tai chanh ............................................................38 Mot ngi ban than qua i ............................................................................37 oi nganh lam viec (trong cung mot s) ........................................................36 Thay oi so lng tranh luan gia v chong ..................................................35 Tien n nha tren 10,000 mot nam ..................................................................31 Ky giay vay n ...............................................................................................30 Thay oi trach nhiem s lam .......................................................................29 Con cai ri gia nh ........................................................................................29 at dc s thanh cong u hang ....................................................................28 V bat au i lam hay ngh viec .....................................................................26 Hoc sinh bat au i hoc hay en ky ngh he ...................................................26 Thay oi cach song .........................................................................................25 Duyet xet lai nhng thoi quen ........................................................................24 Kho khan vi ngi chu .................................................................................23 Thay oi gi hay ieu kien lam viec ..............................................................20 Thay oi cho ................................................................................................20 Thay oi sinh hoat trng hoc .....................................................................20 Thay oi cach giai tr ......................................................................................19 Thay oi sinh hoat ton giao ............................................................................19 Thay oi sinh hoat xa hoi ...............................................................................18 Vay n di 10,000 ........................................................................................17 Thay oi thoi quen ngu ngh ...........................................................................16 Thay oi so lng gap g trong gia nh ........................................................15 Thay oi cach an uong ...................................................................................15 Ngh he ...........................................................................................................13 Ngh giang sinh ...............................................................................................12 B phat v pham luat vi canh (nh lai xe vt en o) ...................................11 Nhn vao bang liet ke tren, chung ta thay bat c mot bien co g, mot s thay oi nao trong i song, mot le lac quan trong nao trong nam, nhng cuoc tai ngo hay chia ly eu tao ra s cang thang nhieu hay t. Hai tam ly gia Holmes va Rahe nhan thay neu tong so iem cang thang cua mot ngi cao hn 300 iem trong mot nam th ngi o se b benh v c the khong the nao chu noi ap lc qua nhieu o. e co y niem cu the hn ve mc o cang thang ma than tam chung ta phai chu ng a en hau qua ra sao, chung ta co the noi mot cach gian d nh sau. Neu so iem cong lai la 150 th sc khoe chung ta co 30% thay oi (xau) trong nam ti. Neu so iem cong lai la 300 th sc khoe chung ta co 50% thay oi (xau nhieu hn) trong nam ti. Neu so iem cong lai tren 300 th sc khoe chung ta co 80% thay oi (rat xau) trong nam ti. ieu tren noi len s can thiet cua s thc hanh mot phng phap lam cho mc o cang thang giam bt. Va chung ta biet tap Kh Cong, Yoga, Dng Sinh, Thien va Niem Phat cung thien hanh hay i bo thoai mai la mot phng phap rat tot e ha mc o cang thang ni tam do cac y tng don dap, nhng phan ng vui buon, nhng bien co trong gia nh hay ngoai xa hoi.

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Thc hanh nhng chng trnh lam giam cang thang giup cho chung ta gia tang kha nang lam chu i song cua mnh thay v chu trng mnh bat lc khong the nao lam g ca hay vo vong (helplessness) khi cac cn gian d, lo lang buon rau, s hai xuat hien. Chnh t s nhan thc cua moi chung ta oi vi van e hay hoan canh chung ta ang oi dien tao ra s cang thang hay khong. Va he thong mien nhiem cua chung ta cung phan ng theo ieu noi tren. V du he thong tim mach chung ta nhan c nhieu loai tn hieu t he than kinh t ong lam phat sinh ra nhng phan ng tot hay xau. Nh tn hieu thong bao co s buong th th tim ap cham, thanh mach mach mau gian ra, ap huyet xuong. Tn hieu thong bao co s cang thang th tim ap mau, mach mau co lai, ap huyet tang. Cac nha nghien cu tm thay khong nhng trong pham vi cam xuc ma ca trong pham vi nghe nghiep, nhng ngi nao lam viec ma khong co s chu ong, khong t mnh kiem soat c dien tien cong vec, nh nhng ngi lam nghe hau ban, nhan vien tra li ien thoai, thu ngan vien, kiem soat vien khong lu, thng b benh tim mach hn la nhng nghe nghiep co tnh cach chu ong hn. Tnh kh cua moi ngi cung ong gop vao viec gia tang mc o cang thang. Nhng ngi hay hung hang, gian d, thch chen ep ngi khac thng co mc o cang thang cao. Nhieu ngi tanh tnh tieu cc, hay ngh xau ve mnh hay ngi khac cung b cang thang. Do o, ca hai nhom, hung d va tieu cc nen tap luyen phng phap lam thay oi nhan thc, ha mc o cang thang de giam bt benh tat.

J. Co Tap Luyen Th Co Ket Qua

Chng trnh tap luyen at tren nen tang cua cac cuoc nghien cu khoa hoc rieng biet ve thien va van ong the lc cung truyen thong tren hai ngan nam thc hanh thien tnh lang phoi hp vi thien hoat ong cua Phat giao a c cac nha than kinh hoc xac nhan (va a c dan chng ay u trong cac phan tren trong cuon sach nay) la co rat nhieu ch li. Ben canh o, nh ngai at Lai Ma khuyen khch la moi thi ai can co mot phng phap thc hanh thch hp cho nhu cau va hoan canh cua con ngi vao thi iem cua au the ky 21 nay. Trong buoi noi chuyen vi tren mi ngan nha than kinh hoc tai thu o Hoa Thnh on vao ngay 12 thang 11 nam 2005, c at Lai Lat Ma a trnh bay nh sau: Muc tieu chnh yeu s khao sat cua Phat giao ve thc tai la nen tang can ban cua no lc vt thoat kho au va lam cho i song con ngi c tot ep.. Do o, Phat giao hng en trc het la khao cu tam thc con ngi va cac chc nang cua tam. Khi hieu ro tam thc con ngi th chung ta co the tm cach thay oi y tng, cam xuc cung cac xu hng lam phat sinh ra chung e giup chung ta tr thanh mot con ngi tron ven, toan thien. Chnh trong noi dung o ma 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. Hien nay con ngi trong nhieu xa hoi ang b cang thang ma hau qua la tao ra nhng phan ng tam sinh ly xau a en nhieu loai benh tat. Mot trong cac hau qua la lam cho so nang lng do c the tao ra qua nhieu khong c x dung bien thanh m (o la cha ke nang lng gia tang nay c chuyen i trong mau di dang triglyceride en qua mot mc o nao o th gay ra benh tim mach). o la ly do chung ta can phai phoi hp van ong the lc va thien e lam cho cac chat hoa hoc tot xuat hien, tieu thu cac nang lng d tha, phat trien sc manh c bap, tim mach, luc phu ngu tang, giup gia tang tr nh, lam cham lao hoa. S tap luyen giup phat trien sc khoe, giai tr cang thang va phat trien hanh phuc giup cho chung ta nhan biet mnh lam chu cuoc song cua chnh minh, xa la trang thai bat lc hay vo vong, t o ma kha nang ieu hanh cam xuc va cang thang cang ngay

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cang phat trien. Nham muc ch at c nhng ket qua tot ep cho moi ngi thc hanh, nh khoa than kinh hoc a xac nhan, chung ta co the tong ket mot cach tom lc nh sau cho de nh muc ch khi tap Kh Cong Tam Phap: 1. Phat trien kha nang ieu hanh tam: Phat trien kha nang chu y, phat trien tr nh, kha nang suy ngh hp ly, so sanh, tnh toan, hoach nh ke hoach va quyet nh tot. ieu nay rat can thiet cho cac nha hoat ong thng mai, cong chc, quan nhan, sinh vien, hoc sinh, t nhan trong cac nganh nghe. 2. Lam cho bo nao tot hn qua s gia tang so lng cac te bao nao vung lien he en tr nh (hoi hai ma), phat trien them chat xam va chat trang cua nao, lam cac vung vo nao trc tran day them. ieu nay rat tot cho cac ngi cao nien, trung nien, nhng ngi lam viec b nhieu cang thang, cac nha nghien cu, sinh vien, hoc sinh phat trien tr nh va co kha nang hanh x tot ep. 3. Giup cho s giai tr cang thang rat hu hieu qua s gia tang hoat ong cua cac khp than kinh chuyen i cac chat than kinh dan truyen nh endorphin, dopamine, serotonine cung cac chat hoa hoc khac lam gia tang cam giac an vui, thoai mai, khoe manh bnh an ma hau qua day chuyen la giup cho nhieu th benh tat giam bt. Rat can thiet cho moi ngi e song hanh phuc trong gia nh va tng quan tot ep ngoai xa hoi. 4. Giup cho ngi thc hanh t bi quan phat trien tnh thng yeu, hanh phuc, s cam thong, giup cho cac khu vc trong bo nao hoa hp tot ep hn (song gamma xuat hien). Khi phat trien c thong minh va hanh phuc th tng quan gia nhng ngi trong gia nh tot hn, cac em hoc sinh thong minh hn, hoc gioi hn va co i song quan bnh hn, nh o cac em thang tien vng vang tren con ng hoc hanh va thanh cong trong tng lai . 5. Giup cho bo nao cua ngi cao nien nhan c nhieu chat dinh dng hn, cham lao hoa, phat trien kha song khoe manh va hanh phuc ma khong phai le thuoc vao nhng th ben ngoai: Tap luyen va hng c niem hanh phuc sau tham i ngi. 6. Giup cho nhng ngi muon i xa hn tren con ng phat trien hanh phuc tam linh co the oi chieu vi nhng kham pha mi nhat ve nhng vung co nhng chc nang tot ep trong bo nao cua khoa than kinh hoc vi li day cua c Phat va cac v to s Thien Tong cua cac mon phai nh Thien Minh Sat, Thien To S, Thien Mat Tong, Thien Tnh Song Tu hay Tnh o Tong cung nhng thanh qua tu tap cua chnh ca nhan cua mnh.

TONG TAC: PHAT TRIEN AN VUI, HANH PHUC TUAN T VA VNG CHAC
Khi bat au tap luyen, chung ta hng en s thanh cong. S thanh cong se en chac chan khi chung ta co long tha thiet (a thch manh me) tap luyen e gia tang sc khoe va hanh phuc. T nen tang a thch o, chung ta tuan t tap cho thuan thuc cac the. Sau o, tap nhan biet cac cam giac ban au rat nhe roi en manh hn (nh nhng lan tan) ni cac vung trong bo nao, sau o nhng cam giac lan tan nay manh dan va chuyen thanh cam giac an vui ni than va ni tam. Khi tiep tuc tap eu an vi s chu tam lam cho cac cam giac tot ep nay phat trien va tr nen vng chai lau dai, va sau o la t mnh co the ch dan cho ngi khac e gia tang kha nang, kinh nghiem va s thay biet ve hanh phuc rat ro rang va vng chac ni chnh mnh. Chng trnh tap luyen gom co 5 bc tuan t e phat trien vng chac sc khoe va hanh phuc ky dieu:

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Bc mot: Tap cho thuan thuc cac the: Chanh nh, Kh Cong Thieu Lam, 3 the ket 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) Bc hai: Sau khi tap thanh thuc cac the, tap nhan ra cac cam giac manh hay nhe hn nh 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. 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. 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.). 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 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.

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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 en 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, tham vieng ba con, ban be hay lam viec tay chan. 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%. o la mot trong cac nguyen nhan, nh cang thang (stress), lam cho nao b teo lai. 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) th nhng ngi nay 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 e nuoi cac te bao nao, giup cho nao hoat ong tot hn, cham lao hoa va giup tr nh tot hn.

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