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Phung Sn

MUC LUC
MUC LUC ........................................................................................................ i LIET KE CAC HNH ANH..........................................................................vii LIET KE CAC BANG TOM LC ............................................................ xv LI KNH THA...........................................................................................xvii Chng I.............................................................................................................. 1 DAN NHAP ........................................................................................................ 1 1. Thien Tnh Thc .......................................................................................... 2 2. Ket Qua Tot ep Cua MBSR..................................................................... 5 3. Duyen Khi Va Trung Trung Duyen Khi................................................ 7 4. Tam Muoi Hoa .......................................................................................... 11 5. Nen Tang Thc Hanh Thien Phat Trien Sc Khoe ................................ 15 6. Nghien Cu Dai Han Ve Thien Tr Benh ............................................... 22 a. Thanh Qua Nghien Cu Cua To Chc MBSR..................................... 23 i. Thien Giup Giam Bt Cac Chng au Nhc .................................... 25 ii. Thien Lam Giam Bt Cac Benh Tam Than ..................................... 26 iii. Thien e Cha Cac Loai Benh Khac.............................................. 27 iv. Thien Lam Gia Tang Kha Nang Hoat ong Tot Cua He Thong Mien Nhiem............................................................................................ 29 b. Thanh Qua Nghien Cu Cua Vien Y Khoa Than Tam ....................... 30 Chng II........................................................................................................... 35 Y NGHA, MUC CH, CONG DUNG ......................................................... 35 VA NEN TANG KH CONG TAM PHAP ..................................................... 35 1. Y Ngha Kh Cong Tam Phap................................................................... 35 2. Ba Thanh Phan Tap Luyen ....................................................................... 37 3. T Tri Va Thong Minh Cam Xuc............................................................. 41 4. Muc ch, Cong Dung Kh Cong Tam Phap ........................................... 46 5. Nhng Li ch Khac Khi Thc Hanh Thien Buong Th......................... 49 6. Chat Ocxt Nitric Xuat Hien Khi Buong Th .......................................... 50 7. Nen Tang Kh Cong Tam Phap ................................................................ 52

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Kh Cong Tam Phap 2 Chng III ......................................................................................................... 55 THC HANH THIEN TNH LANG............................................................... 55 1. Chu Tam Vao Hi Th ............................................................................. 55 2. Tap Th an ien .................................................................................... 59 3. Ba an ien .............................................................................................. 62 4. Cac Chat Than Kinh Dan Truyen Tot ..................................................... 62 5. S Quan Trong Cua Chat Endorphins...................................................... 63 6. Van ong Lam Endorphins Xuat Hien.................................................... 65 7. Chat Dopamine.......................................................................................... 68 8. Ta Phai Tch Cc Trong S Phat Trien Sc Khoe .................................. 70 Chng IV ......................................................................................................... 79 HUAN LUYEN THAN .................................................................................... 79 VA HUAN LUYEN TAM ............................................................................... 79 1. Hanh Phuc Co San Va Hanh Phuc Do Tu Tap ........................................ 80 2. Muc ch Tap Kh Cong Tam Phap......................................................... 87 3. Tam Rong Lang, ai Lac Va Toa Chieu ................................................ 90 4. Thanh Pham La Hai Mat Cua Thc Tai .................................................. 93 5. Khong Gian Khong La Sang, Cung Khong La Toi ................................. 97 6. Song Vi Tam Bnh Thng................................................................... 103 Chng V ........................................................................................................ 111 KHOA HOC HIEN AI VA THIEN ............................................................ 111 1. Bo Nao Phan Chia Ra Nhng Vung Khac Biet..................................... 111 2. Thien La Mot Khoa Hoc Tam Linh ....................................................... 113 3. Mot Cuoc Thc Nghiem Tam Tuan Le ................................................. 115 4. Mot Cuoc Thc Nghiem Khac ............................................................... 117 5. Thien Khong Ch La Ngoi ...................................................................... 122 6. Than Va Tam .......................................................................................... 125 7. Li Day Cua c Phat ............................................................................ 129 8. Kh Cong Tam Phap La Mot Tong Hp Tot ep ................................. 132 9. Cach Thc Hanh Cu The........................................................................ 134 Chng VI ....................................................................................................... 145 C S ONG Y CUA KH CONG ............................................................. 145 1. Kh Cong Tam Phap Va C The Con Ngi ......................................... 145

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Phung Sn 2. Am Dng Va Ngu Hanh ....................................................................... 148 3. ai Cng Ve Kinh Lac ......................................................................... 151 4. ng Kinh Sap Theo Ngu Hanh .......................................................... 155 a. Hanh Tho : Kinh Ty, V va The Tap Tho........................................... 157 b. Hanh Kim : Kinh Phe, ai Trng va The Tap Kim ........................ 162 c. Hanh Thuy : Kinh Than, Bang Quang va The Tap Thuy .................. 165 d. Hanh Moc : Kinh Can, m va The Tap Moc .................................. 169 e. Hanh Hoa : Kinh Tam, Tieu Trng va The Tap Hoa...................... 173 f. Cac Kinh Khac: Kinh Tam Bao va Kinh Tam Tieu ........................... 176 Chng VII...................................................................................................... 181 CAC HE THONG TRONG C THE ............................................................ 181 THEO TAY Y ................................................................................................. 181 1. He Thong Than Kinh .............................................................................. 184 2. He Thong Da ........................................................................................... 186 3. He Thong Cac Bap Tht.......................................................................... 188 4. He Thong Xng ..................................................................................... 189 5. He Thong Ho Hap ................................................................................... 190 6. He Thong Tuan Hoan ............................................................................. 192 7. He Thong Tieu Hoa ................................................................................ 196 8. He Thong Bai Tiet .................................................................................. 198 9. He Thong Hach Noi Tiet ........................................................................ 199 10. He Thong Sinh San ............................................................................... 201 11. He Thong Mien Nhiem......................................................................... 202 Hai He Thong Ngoai Tay Y: Luan Xa Va an ien ............................... 205 Chng VIII .................................................................................................... 211 PHAN TAP ..................................................................................................... 211 KH CONG THIEU LAM .............................................................................. 211 1. The Tho I Kinh Ty, Kinh V................................................................ 212 2. The Kim Kinh Phe, Kinh ai Trng................................................. 217 3. The Thuy Kinh Than, Kinh Bang Quang ........................................... 219 4. The Moc Kinh Can, Kinh m ........................................................... 221 5. The Hoa Kinh Tam, Kinh Tieu Trng, Kinh Tam Bao, Kinh Tam Tieu .............................................................................................................. 223 6. The Tho II Kinh Ty, Kinh V .............................................................. 226

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Kh Cong Tam Phap 2 7. The Tho III Kinh Ty, Kinh V............................................................. 229 8. The Th Sach Phoi .................................................................................. 233 Chng IX ....................................................................................................... 239 PHAN TAP ..................................................................................................... 239 DNG SINH TAM PHAP .......................................................................... 239 1. The Chanh nh ...................................................................................... 239 a. C S ong Y ...................................................................................... 239 b. Cach Tap .............................................................................................. 242 2. Cac The Dng Sinh Tam Phap ............................................................. 247 a. The Chanh Kien................................................................................... 249 b. The Chanh T Duy .............................................................................. 253 c. The Chanh Ng.................................................................................... 256 d. The Chanh Nghiep............................................................................... 261 e. The Chanh Mang ................................................................................. 273 f. The Chanh Tinh Tan ............................................................................ 279 g. The Chanh Niem ................................................................................. 282 h. The Chanh nh................................................................................... 287 Chng X ........................................................................................................ 293 PHAN TAP PHAT TRIEN CHAN KH........................................................ 293 VA IEU THAN ............................................................................................ 293 1. The Quan Bnh Chan Kh ....................................................................... 293 a. Quan Bnh Chan Kh, The ng......................................................... 293 b. Quan Bnh Chan Kh, The Ngoi ......................................................... 295 2. The Vng Nao ....................................................................................... 297 3. The Van Noi Lc .................................................................................... 300 a. Van Noi Lc, The th nhat ................................................................. 300 b. Van Noi Lc, The th hai ................................................................... 304 c. Van Noi Lc, The th ba..................................................................... 309 d. Van Noi Lc: Tiep Xuc Vi an ien .............................................. 316 4. The ieu Chnh Than ............................................................................. 318 a. ieu Chnh Than Sau .......................................................................... 319 b. ieu Chnh Than Trc ....................................................................... 324 i. ieu Chnh Than Trc, Nhom au................................................ 324 ii. ieu Chnh Than Trc, Nhom Gia.............................................. 331

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Phung Sn iii. ieu Chnh Than Trc, Nhom Cuoi............................................. 337 Chng XI ....................................................................................................... 345 PHAN TAP YOGA......................................................................................... 345 1. Cac The Dung S ng........................................................................... 345 a. The Dung S ng ............................................................................... 345 b. The ng Mot Chan ............................................................................ 351 c. The ng Ban Nguyet........................................................................ 356 2. Cac The Dung S Bc Ti .................................................................... 362 a. The Dung S Bc Ti ......................................................................... 362 b. The ng Tam Giac ............................................................................ 370 3. The Dung S Quy .................................................................................... 373 4. The Dung S Ngoi ................................................................................... 378 Chng XII...................................................................................................... 385 NEN TANG KHOA HOC CUA .................................................................... 385 KH CONG TAM PHAP ................................................................................ 385 1. Nhng Xac Nhan Cua Khoa Hoc ........................................................... 388 a. Xac Nhan Tch Va Chieu Cung Co Mat ............................................ 388 b. Xac Nhan Cha Tr Benh Tat Qua Cach Th an ien................... 396 2. Tm Hieu S Bng Day Cua Niem An Vui ........................................... 404 3. Tam Vang Lang Gop Phan Cha Lanh Benh Tat ............................... 410 4. Khoa Hoc Tam Linh................................................................................ 419 a. Tm Hieu Khoa Hoc Tam Linh ........................................................... 419 b. Thay Biet Trc Tiep Moi Th Trong Tam......................................... 425 c. Thong iep Tch Cc T c Phat .................................................... 431 Chng XIII .................................................................................................... 439 NEN TANG VNG CHAC CUA.................................................................. 439 SC KHOE VA HANH PHUC ..................................................................... 439 1. Sc Khoe Va Nang Lng...................................................................... 439 2. Ba an ien, Ni Quy Tu Nang Lng ................................................ 444 3. Tam, Hanh Phuc Va Sc Khoe .............................................................. 449 4. Nu Ci Va Bo Nao................................................................................ 456 5. Thong Minh Cam Xuc ............................................................................ 466 6. Cach Tap e Phat Trien Hanh Phuc ..................................................... 474

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Kh Cong Tam Phap 2

Chng XIV .................................................................................................... 483 CO THC HANH .......................................................................................... 483 TH CHAC CHAN CO KET QUA ................................................................ 483 1. Than The Khoe Manh, Tinh Than An vui ............................................. 483 2. Thien Tnh Lang Phoi Hp Vi Thien Hoat ong ............................... 485 3. Song Tron Ven Trong Hien Tai ............................................................ 488 4. Cach Thc Hanh Trong MBSR .............................................................. 491 5. Cach Thc Hanh Trong Kh Cong Tam Phap ....................................... 494 6. Cach Thc Hanh Theo Kinh Quan Niem Hi Th................................ 497 7. Kiem Chng Va Tham Khao.................................................................. 503 a. Th Nghiem Cu The Ve Thien ............................................................ 503 b. Tai Lieu Tham Khao ........................................................................... 508 Chng XV ..................................................................................................... 511 BO NAO RAT MEM DEO,........................................................................... 511 HAY LAM CHO TOT HN.......................................................................... 511 1. Thien Rat Li ch Cho Nhan Loai ......................................................... 511 2. Gia Tang Hp Tac Gia Thien Va Than Kinh Hoc.............................. 515 3. Ta Co The Lam Cho Bo Nao Tot Hn................................................... 521 4. S Dung Nao Cang Lam Nao Khoe Manh Hn.................................... 526 5. ng Dung Hang Ngay e Cho Bo Nao Tot Hn.................................. 531 6. Thien, Bo Nao Va Am Nhac .................................................................. 533 7. Thc Hanh Song Khoe Manh Va Hanh Phuc ....................................... 539 8. Xin oc Them Tai Lieu Tham Khao..................................................... 546 Bai oc Them ................................................................................................ 549 DINH DNG LANH MANH...................................................................... 549 1. Chat Cholesterol La G ? ........................................................................ 549 2. So o Ly Tng Ve Cholesterol Va Huyet Ap .................................... 550 3. ng Dung Bang Tren Vao Viec An Uong Hang Ngay ........................ 552 4. Thc n Gian D ................................................................................... 558 5. Cach An Uong e Phong Nga Benh Tim Mach................................. 559 6. Xin Nhac Lai Mot ieu Rat Quan Trong .............................................. 560 7. Phuc Hoi Tim Mach ................................................................................ 560 8. Cach An e Chuyen Ngc Benh Tim Mach....................................... 565

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Phung Sn

LIET KE CAC HNH ANH


Hinh 1 (3-1) Th Vao Phong............................................................................... 60 Hinh 2 (3-2) Th Ra Xep..................................................................................... 60 Hinh 3 (3-3) Ba an ien ................................................................................. 61 Hinh 4 (6-1) Sau Thu Kinh................................................................................ 154 Hinh 5 (6-2) Sau Tuc Kinh ................................................................................ 154 Hinh 6 (6-3) The Tap Tho I.............................................................................. 158 Hinh 7 (6-4) Kinh Ty ....................................................................................... 160 Hinh 8 (6-5) Kinh V.......................................................................................... 161 Hinh 9 (6-6) Kinh Phe........................................................................................ 162 Hinh 10 (6-7) The Tap Kim............................................................................... 163 Hinh 11 (6-8) Kinh ai Trng......................................................................... 164 Hinh 12 (6-9) The Tap Thuy ............................................................................. 166 Hinh 13 (6-10) Kinh Than ................................................................................. 167 Hinh 14 (6-11) Kinh Bang Quang ..................................................................... 168 Hinh 15 (6-12) The Tap Moc ............................................................................ 170 Hinh 16 (6-13) Kinh Can ................................................................................... 171 Hinh 17 (6-14) Kinh m.................................................................................. 172 Hinh 18 (6-15) The Tap Hoa ............................................................................. 173 Hinh 19 (6-16) Kinh Tam .................................................................................. 174 Hinh 20 (6-17) Kinh Tieu Trng ..................................................................... 175 Hinh 21 (6-18) Kinh Tam Bao .......................................................................... 177 Hinh 22 (6-19) Kinh Tam Tieu........................................................................ 178 Hinh 23 (6-20a, 20b) The Tap Tho II va Tho III ............................................. 180 Hinh 24 (7-1) He Thong Than Kinh ................................................................. 185 Hinh 25 (7-2) He thong Da bao ve c the ...................................................... 187 Hinh 26 (7-3) He Thong Cac Bap Tht............................................................. 188 Hinh 27 (7-4) He Thong Xng ........................................................................ 190 Hinh 28 (7-5) He Thong Ho Hap ...................................................................... 191 Hinh 29 (7-6) He Thong Tim Mach.................................................................. 193 Hinh 30 (7-7) He Thong Tieu Hoa ................................................................... 197 Hinh 31 (7-8) He Thong Bai Tiet ..................................................................... 198 Hinh 32 (7-9a, 9b) He Thong Noi Tiet ............................................................. 200 Trang vii

Kh Cong Tam Phap 2 Hinh 33 (7-10a, 10b) He Thong Sinh San ........................................................ 201 Hinh 34 (7-11) He Thong Mien Nhiem ............................................................ 204 Hinh 35 (7-12a, 12b) He Thong Chakra ........................................................... 205 Hinh 36 (7-13) Ba an ien ............................................................................. 206 Hinh 37 (8-1) The Tho I .................................................................................. 212 Hinh 38 (8-2) The Tho I .................................................................................... 213 Hinh 39 (8-3) The Tho I .................................................................................... 214 Hinh 40 (8-4) The Tho I .................................................................................... 215 Hinh 41 (8-5) The Tho I .................................................................................... 216 Hinh 42 (8-6) The Tho I .................................................................................... 216 Hinh 43 (8-7) The Kim Phe ........................................................................... 217 Hinh 44 (8-8) The Kim Phe, ai Trng...................................................... 218 Hinh 45 (8-9) The Kim Phe, ai Trng...................................................... 219 Hinh 46 (8-10) The Thuy Than, Bang Quang............................................... 220 Hinh 47 (8-11) The Thuy Than, Bang Quang............................................... 220 Hinh 48 (8-12) The Moc Can, m .............................................................. 221 Hinh 49 (8-13) The Moc Can, m .............................................................. 222 Hinh 50 (8-14) The Moc Can, m .............................................................. 223 Hinh 51 (8-15) The Hoa Tam, Tieu Trng, Tam Bao, Tam Tieu ............. 224 Hinh 52 (8-16) The Hoa Tam, Tieu Trng, Tam Bao, Tam Tieu ............. 224 Hinh 53 (8-17) The Hoa Tam, Tieu Trng, Tam Bao, Tam Tieu ............. 225 Hinh 54 (8-18) The Hoa Tam, Tieu Trng, Tam Bao, Tam Tieu ............. 225 Hinh 55 (8-19) The Tho II................................................................................. 226 Hinh 56 (8-20) The Tho II................................................................................. 227 Hinh 57 (8-21) The Tho II................................................................................. 227 Hinh 58 (8-22) The Tho II................................................................................. 228 Hinh 59 (8-23) The Tho II................................................................................. 228 Hinh 60 (8-24) The Tho III................................................................................ 229 Hinh 61 (8-25) The Tho III................................................................................ 230 Hinh 62 (8-26) The Tho III................................................................................ 230 Hinh 63 (8-27) The Tho III................................................................................ 231 Hinh 64 (8-28) The Tho III................................................................................ 232 Hinh 65 (8-29) The Tho III................................................................................ 232 Hinh 66 (8-30) Th Sach Phoi ........................................................................... 233 Hinh 67 (8-31) Th Sach Phoi ........................................................................... 234 Hinh 68 (8-32) Th Sach Phoi ........................................................................... 235

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Phung Sn Hinh 69 (8-33) Th Sach Phoi ........................................................................... 236 Hinh 70 (8-34) Ket thuc tap Kh Cong ............................................................. 237 Hinh 71 (9-1) Kinh Tam va cac huyet lien he ................................................. 240 Hinh 72 (9-2) The Chanh nh ......................................................................... 242 Hinh 73 (9-3) The Chanh nh ......................................................................... 243 Hinh 74 (9-4) The Chanh nh ......................................................................... 244 Hinh 75 (9-5) The Chanh nh ......................................................................... 244 Hinh 76 (9-6) The Chanh nh ......................................................................... 245 Hinh 77 (9-7) The Chanh Kien ......................................................................... 250 Hinh 78 (9-8) The Chanh Kien ......................................................................... 250 Hinh 79 (9-9) The Chanh Kien ......................................................................... 251 Hinh 80 (9-10) The Chanh Kien ....................................................................... 251 Hinh 81 (9-11) The Chanh Kien ...................................................................... 252 Hinh 82 (9-12) The Chanh T Duy ................................................................... 253 Hinh 83 (9-13) The Chanh T Duy ................................................................... 254 Hinh 84 (9-14) The Chanh T Duy .................................................................. 255 Hinh 85 (9-15) The Chanh T Duy ................................................................... 255 Hinh 86 (9-16) The Chanh Ng ........................................................................ 257 Hinh 87 (9-17) The Chanh Ng ........................................................................ 257 Hinh 88 (9-18) The Chanh Ng ........................................................................ 258 Hinh 89 (9-19) The Chanh Ng ........................................................................ 259 Hinh 90 (9-20) The Chanh Ng ........................................................................ 259 Hinh 91 (9-21) The Chanh Ng ........................................................................ 260 Hinh 92 (9-22) The Chanh Ng ........................................................................ 260 Hinh 93 (9-23) The Chanh Ng ........................................................................ 261 Hinh 94 (9-24) The Chanh Nghiep ................................................................... 262 Hinh 95 (9-25) The Chanh Nghiep ................................................................... 263 Hinh 96 (9-26) The Chanh Nghiep ................................................................... 264 Hinh 97 (9-27) The Chanh Nghiep ................................................................... 264 Hinh 98 (9-28) The Chanh Nghiep ................................................................... 265 Hinh 99 (9-29) The Chanh Nghiep ................................................................... 266 Hinh 100 (9-30) The Chanh Nghiep ................................................................. 266 Hinh 101 (9-31) The Chanh Nghiep ................................................................. 267 Hinh 102 (9-32) The Chanh Nghiep ................................................................. 267 Hinh 103 (9-33) The Chanh Nghiep ................................................................. 268 Hinh 104 (9-34) The Chanh Nghiep ................................................................. 269

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Kh Cong Tam Phap 2 Hinh 105 (9-35) The Chanh Nghiep ................................................................. 269 Hinh 106 (9-36) The Chanh Nghiep ................................................................. 270 Hinh 107 (9-37) The Chanh Nghiep ................................................................. 270 Hinh 108 (9-38) The Chanh Nghiep ................................................................. 271 Hinh 109 (9-39) The Chanh Nghiep ................................................................. 272 Hinh 110 (9-40) The Chanh Nghiep ................................................................. 272 Hinh 111 (9-41) The Chanh Nghiep ................................................................. 273 Hinh 112 (9-42) The Chanh Mang.................................................................... 274 Hinh 113 (9-43) The Chanh Mang.................................................................... 275 Hinh 114 (9-44) The Chanh Mang.................................................................... 275 Hinh 115 (9-45) The Chanh Mang.................................................................... 276 Hinh 116 (9-46) The Chanh Mang.................................................................... 277 Hinh 117 (9-47) The Chanh Mang.................................................................... 277 Hinh 118 (9-48) The Chanh Mang.................................................................... 278 Hinh 119 (9-49) The Chanh Mang................................................................... 279 Hinh 120 (9-50) The Chanh Tinh Tan .............................................................. 280 Hinh 121 (9-51) The Chanh Tinh Tan .............................................................. 281 Hinh 122 (9-52) The Chanh Tinh Tan .............................................................. 281 Hinh 123 (9-53) The Chanh Tinh Tan ............................................................. 282 Hinh 124 (9-54) The Chanh Niem .................................................................... 283 Hinh 125 (9-55) The Chanh Niem .................................................................... 284 Hinh 126 (9-56) The Chanh Niem .................................................................... 284 Hinh 127 (9-57) The Chanh Niem .................................................................... 285 Hinh 128 (9-58) The Chanh Niem .................................................................... 286 Hinh 129 (9-59) The Chanh Niem .................................................................... 286 Hinh 130 (9-60) The Chanh nh ..................................................................... 288 Hinh 131 (9-61) The Chanh nh ..................................................................... 289 Hinh 132 (9-62) The Chanh nh .................................................................... 289 Hinh 133 (9-63) The Chanh nh .................................................................... 290 Hinh 134 (9-64) The Chanh nh .................................................................... 291 Hinh 135 (9-65) The Chanh nh .................................................................... 291 Hinh 136 (10-1) Quan bnh chan kh, ng ..................................................... 294 Hinh 137 (10-2) Quan bnh chan kh, ng ..................................................... 294 Hinh 138 (10-3) Quan bnh chan kh, Ngoi ..................................................... 296 Hinh 139 (10-4) Quan bnh chan kh, Ngoi ...................................................... 296 Hinh 140 (10-5) The Vng Nao ...................................................................... 297

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Phung Sn Hinh 141 (10-6) The Vng Nao ...................................................................... 298 Hinh 142 (10-7) The Vng Nao ...................................................................... 298 Hinh 143 (10-8) The Vng Nao ...................................................................... 299 Hinh 144 (10-9) The Vng Nao ...................................................................... 300 Hinh 145 (10-10) Van Noi Lc I....................................................................... 301 Hinh 146 (10-11) Van Noi Lc I....................................................................... 301 Hinh 147 (10-12) Van Noi Lc I....................................................................... 302 Hinh 148 (10-13) Van Noi Lc I....................................................................... 303 Hinh 149 (10-14) Van Noi Lc I....................................................................... 303 Hinh 150 (10-15) Van Noi Lc II..................................................................... 304 Hinh 151 (10-16) Van Noi Lc II...................................................................... 305 Hinh 152 (10-17) Van Noi Lc II...................................................................... 305 Hinh 153 (10-18) Van Noi Lc II...................................................................... 306 Hinh 154 (10-19) Van Noi Lc II...................................................................... 306 Hinh 155 (10-20) Van Noi Lc II...................................................................... 307 Hinh 156 (10-21) Van Noi Lc II...................................................................... 308 Hinh 157 (10-22) Van Noi Lc II...................................................................... 308 Hinh 158 (10-23) Van Noi Lc II...................................................................... 309 Hinh 159 (10-24) Van Noi Lc III .................................................................... 310 Hinh 160 (10-25) Van Noi Lc III .................................................................... 310 Hinh 161 (10-26) Van Noi Lc III .................................................................... 311 Hinh 162 (10-27) Van Noi Lc III .................................................................... 311 Hinh 163 (10-28) Van Noi Lc III .................................................................... 312 Hinh 164 (10-29) Van Noi Lc III .................................................................... 312 Hinh 165 (10-30) Van Noi Lc III .................................................................... 313 Hinh 166 (10-31) Van Noi Lc III .................................................................... 313 Hinh 167 (10-32) Van Noi Lc III ................................................................... 314 Hinh 168 (10-33) Van Noi Lc III .................................................................... 315 Hinh 169 (10-34) Van Noi Lc III .................................................................... 315 Hinh 170 (10-35) Ba an ien ......................................................................... 317 Hinh 171 (10-36) ieu Chnh Than Sau........................................................... 320 Hinh 172 (10-37) ieu Chnh Than Sau........................................................... 320 Hinh 173 (10-38) ieu Chnh Than Sau........................................................... 321 Hinh 174 (10-39) ieu Chnh Than Sau........................................................... 321 Hinh 175 (10-40) ieu Chnh Than Sau........................................................... 322 Hinh 176 (10-41) ieu Chnh Than Sau........................................................... 322

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Kh Cong Tam Phap 2 Hinh 177 (10-42) ieu Chnh Than Sau........................................................... 323 Hinh 178 (10-43) ieu Chnh Than Sau ........................................................... 323 Hinh 179 (10-44) ieu Chnh Than Sau........................................................... 324 Hinh 180 (10-45) Dieu Chnh Than Trc, Nhom au ................................... 325 Hinh 181 (10-46) Dieu Chnh Than Trc, Nhom au ................................... 325 Hinh 182 (10-47) Dieu Chnh Than Trc, Nhom au ................................... 326 Hinh 183 (10-48) Dieu Chnh Than Trc, Nhom au ................................... 326 Hinh 184 (10-49) Dieu Chnh Than Trc, Nhom au ................................... 327 Hinh 185 (10-50) Dieu Chnh Than Trc, Nhom au ................................... 328 Hinh 186 (10-51) Dieu Chnh Than Trc, Nhom au ................................... 328 Hinh 187 (10-52) Dieu Chnh Than Trc, Nhom au ................................... 329 Hinh 188 (10-53) Dieu Chnh Than Trc, Nhom au ................................... 330 Hinh 189 (10-54) Dieu Chnh Than Trc, Nhom au ................................... 330 Hinh 190 (10-55) Dieu Chnh Than Trc, Nhom au ................................... 331 Hinh 191 (10-56) Dieu Chnh Than Trc, Nhom Gia.................................. 332 Hinh 192 (10-57) Dieu Chnh Than Trc, Nhom Gia.................................. 332 Hinh 193 (10-58) Dieu Chnh Than Trc, Nhom Gia.................................. 333 Hinh 194 (10-59) Dieu Chnh Than Trc, Nhom Gia.................................. 333 Hinh 195 (10-60) Dieu Chnh Than Trc, Nhom Gia.................................. 334 Hinh 196 (10-61) Dieu Chnh Than Trc, Nhom Gia.................................. 334 Hinh 197 (10-62) Dieu Chnh Than Trc, Nhom Gia.................................. 335 Hinh 198 (10-63) Dieu Chnh Than Trc, Nhom Gia.................................. 335 Hinh 199 (10-64) Dieu Chnh Than Trc, Nhom Gia.................................. 336 Hinh 200 (10-65) Dieu Chnh Than Trc, Nhom Gia.................................. 336 Hinh 201 (10-66) Dieu Chnh Than Trc, Nhom Cuoi .................................. 337 Hinh 202 (10-67) Dieu Chnh Than Trc, Nhom Cuoi .................................. 338 Hinh 203 (10-68) Dieu Chnh Than Trc, Nhom Cuoi .................................. 338 Hinh 204 (10-69) Dieu Chnh Than Trc, Nhom Cuoi .................................. 339 Hinh 205 (10-70) Dieu Chnh Than Trc, Nhom Cuoi .................................. 339 Hinh 206 (10-71) Dieu Chnh Than Trc, Nhom Cuoi .................................. 340 Hinh 207 (10-72) Dieu Chnh Than Trc, Nhom Cuoi .................................. 340 Hinh 208 (10-73) Dieu Chnh Than Trc, Nhom Cuoi .................................. 341 Hinh 209 (10-75) Dieu Chnh Than Trc, Nhom Cuoi .................................. 342 Hinh 210 (10-75) Dieu Chnh Than Trc, Nhom Cuoi .................................. 342 Hinh 211 (10-76) Dieu Chnh Than Trc, Nhom Cuoi .................................. 343 Hinh 212 (10-77) Dieu Chnh Than Trc, Nhom Cuoi .................................. 343

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Phung Sn Hinh 213 (10-78) Dieu Chnh Than Trc, Nhom Cuoi .................................. 344 Hinh 214 (11-1) The Dung S ng.................................................................. 345 Hinh 215 (11-2) The Dung S ng.................................................................. 346 Hinh 216 (11-3) The Dung S ng.................................................................. 346 Hinh 217 (11-4) The Dung S ng.................................................................. 347 Hinh 218 (11-5) The Dung S ng.................................................................. 347 Hinh 219 (11-6) The Dung S ng.................................................................. 348 Hinh 220 (11-7) The Dung S ng.................................................................. 348 Hinh 221 (11-8) The Dung S ng.................................................................. 349 Hinh 222 (11-9) The Dung S ng.................................................................. 349 Hinh 223 (11-10) The Dung S ng................................................................ 350 Hinh 224 (11-11) The Dung S ng................................................................ 350 Hinh 225 (11-12) The Dung S ng................................................................ 351 Hinh 226 (11-13) The ng Mot Chan ............................................................ 352 Hinh 227 (11-14) The ng Mot Chan ............................................................ 352 Hinh 228 (11-15) The ng Mot Chan ............................................................ 353 Hinh 229 (11-16) The ng Mot Chan ............................................................ 353 Hinh 230 (11-17) The ng Mot Chan ............................................................ 354 Hinh 231 (11-18) The ng Mot Chan ............................................................ 354 Hinh 232 (11-19) The ng Mot Chan ............................................................ 355 Hinh 233 (11-20) The ng Mot Chan ............................................................ 355 Hinh 234 (11-21) The ng Ban Nguyet ......................................................... 356 Hinh 235 (11-22) The ng Ban Nguyet ......................................................... 356 Hinh 236 (11-23) The ng Ban Nguyet ......................................................... 357 Hinh 237 (11-24) The ng Ban Nguyet ......................................................... 357 Hinh 238 (11-25) The ng Ban Nguyet ......................................................... 358 Hinh 239 (11-26) The ng Ban Nguyet ......................................................... 358 Hinh 240 (11-27) The ng Ban Nguyet ......................................................... 359 Hinh 241 (11-28) The ng Ban Nguyet ......................................................... 359 Hinh 242 (11-29) The ng Ban Nguyet ......................................................... 360 Hinh 243 (11-30) The ng Ban Nguyet ......................................................... 360 Hinh 244 (11-31) The ng Ban Nguyet ......................................................... 361 Hinh 245 (11-32) The ng Ban Nguyet ......................................................... 361 Hinh 246 (11-33) The ng Ban Nguyet ......................................................... 362 Hinh 247 (11-34) The Dung S Bc Ti ......................................................... 363 Hinh 248 (11-35) The Dung S Bc Ti ......................................................... 363

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Kh Cong Tam Phap 2 Hinh 249 (11-36) The Dung S Bc Ti ......................................................... 364 Hinh 250 (11-37) The Dung S Bc Ti ......................................................... 364 Hinh 251 (11-38) The Dung S Bc Ti ......................................................... 365 Hinh 252 (11-39) The Dung S Bc Ti ......................................................... 366 Hinh 253 (11-40) The Dung S Bc Ti ......................................................... 366 Hinh 254 (11-41) The Dung S Bc Ti ......................................................... 367 Hinh 255 (11-42) The Dung S Bc Ti ......................................................... 367 Hinh 256 (11-43) The Dung S Bc Ti ......................................................... 368 Hinh 257 (11-44) The Dung S Bc Ti ......................................................... 369 Hinh 258 (11-45) The Dung S Bc Ti ......................................................... 369 Hinh 259 (11-46) The Dung S Bc Ti ......................................................... 370 Hinh 260 (11-47) The ng Tam Giac............................................................ 371 Hinh 261 (11-48) The ng Tam Giac............................................................. 371 Hinh 262 (11-49) The ng Tam Giac............................................................. 372 Hinh 263 (11-50) The ng Tam Giac............................................................. 372 Hinh 264 (11-51) The ng Tam Giac............................................................. 373 Hinh 265 (11-52) The Dung S Quy ................................................................. 374 Hinh 266 (11-53) The Dung S Quy ................................................................. 374 Hinh 267 (11-54) The Dung S Quy ................................................................. 375 Hinh 268 (11-55) The Dung S Quy ................................................................. 375 Hinh 269 (11-56) The Dung S Quy ................................................................. 376 Hinh 270 (11-57) The Dung S Quy ................................................................. 376 Hinh 271 (11-58) The Dung S Quy ................................................................. 377 Hinh 272 (11-59) The Dung S Quy ................................................................. 377 Hinh 273 (11-60) The Dung S Ngoi................................................................ 378 Hinh 274 (11-61) The Dung S Ngoi................................................................ 379 Hinh 275 (11-62) The Dung S Ngoi................................................................ 379 Hinh 276 (11-63) The Dung S Ngoi................................................................ 380 Hinh 277 (11-64) The Dung S Ngoi................................................................ 381 Hinh 278 (11-65) The Dung S Ngoi................................................................ 381 Hinh 279 (11-66) The Dung S Ngoi................................................................ 382 Hinh 280 (11-67) The Dung S Ngoi................................................................ 382 Hinh 281 (12-1) Vo Nao Tran Trc Ben Trai .............................................. 408 Hinh 282 (13-1) Ba an ien .......................................................................... 443 Hinh 283 (13-2) Th Vao Phong..................................................................... 446 Hinh 284 (13-3) Th Ra Xep........................................................................... 446

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Phung Sn Hinh 285 Hinh 286 Hinh 287 Hinh 288 Hinh 289 Hinh 290 Hinh 291 Hinh 292 Hinh 293 (13-4) Khi Ta Ci........................................................................... 457 (13-5) Chat than kinh dan truyen.................................................... 458 (13-6) Vo nao phan mat ............................................................... 461 (13-7) Vo nao phan lng ben ........................................................... 462 (13-8) He Ban Tin ............................................................................ 469 (14-1) Hach Hanh Nhan .................................................................. 487 (15-1) Vo nao trc tran phai, trai.................................................. 519 (15-2) Chat trang va Chat xam trong Nao bo ................................ 525 (15-3) Tieu nao, The chai ............................................................... 531

LIET KE CAC BANG TOM LC


Bang 1 (2-1) Chng Benh Va Thc Hanh.......................................................... 49 Bang 2 (6-1) Ngu Hanh va Tang, Phu.............................................................. 153 Bang 3 (7-1) He Thong Tieu Hoa ..................................................................... 196 Bang 4 (9-1) Cac huyet tren Kinh Tam ni tay............................................... 242 Bang 5 (12-1) Trieu Chng va Cach Cha Tr Tam Linh ............................. 401 Bang 6 (13-1) Luat Duyen Khi ...................................................................... 473 Bang 7 (15-1) Li ch Cho Than Tam ............................................................ 539 Bang 8 (16-1) So o ly tng ve Cholesterol va Huyet Ap ............................ 552 Bang 9 (16-2) Ch so ng............................................................................... 557 Bang 10 (16-3) Nhap lng thc pham .......................................................... 560

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Kh Cong Tam Phap 2

Thanh knh tri an va tng niem An S Shoyu Watanabe Roshi a tr ve chon vo lng vo bien vao mua thu nam 2004

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Phung Sn

LI KNH THA Trong buoi noi chuyen vi tren mi ngan nha than kinh hoc vao ngay 12 thang 11, nam 2005 tai thu o Hoa Thnh on, ngai at Lai Lat Ma a noi ve s can thiet hp tac gia Phat Giao va Khoa Hoc 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 loai ngi c tot ep nen Phat Giao hng en trc het la khao cu tam thc con ngi va cac chc nang cua Tam. Khi hieu ro c tam thc con ngi th chung ta co the tm cach thay oi y tng, cam xuc cung cac xu hng 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 rieng biet. 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 co nhieu li ch. Rieng oi vi kinh nghiem ban than toi, toi cam nhan c them giau co khi trao oi y kien vi cac nha than kinh hoc
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Kh Cong Tam Phap 2

va tam ly gia ve cac van e nh tanh chat va vai tro cua cac cam xuc tch cc va tieu cc, s chu tam, tng tng cung nh tnh cach men deo (thay oi c) cua bo nao S gap g gia khoa than kinh hoc hien ai va phng phap Thien quan ao Phat co the dan en s khao cu ve tac ong cua nhng hoat ong co chu y ni nhng mach than kinh trong bo nao, nhng ni c xem la rat quan yeu cho nhng dien tien tam y lien he cac phan rieng biet. t nhat moi tng quan gap g nay cung giup neu len nhng cau hoi quan yeu ve nhieu lanh vc chnh. V du, nhng ca nhan co kha nang co nh (qua Tam) e ieu hoa cam xuc hay chu y, nh truyen thong ao Phat chu trng, hay kha nang ieu hanh cam xuc va chu y nay tuy thuoc ln lao vao s thay oi ve thai o va cac he thong trong bo nao (qua bo nao) lien he en cac chc nang nay. Mot pham vi ma truyen thong Thien quan cua ao Phat co the ong gop phan quan trong la phat trien nhng ky thuat e huan luyen long t bi. Ve cach huan luyen Tam lien he en ieu hanh chu y va cam xuc, cau hoi can thiet phai c neu len la moi phng phap thc hanh ac biet (phap mon) th tng ng vi mot thi iem nao o th mi a en ket qua, vay nhng phng phap mi co the tao ra e ap ng vi tuoi tac, trnh trang sc khoe cung nh nhieu yeu to khac." Chung toi rat vui mng khi oc c nhng ieu noi
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Phung Sn

tren t bac ao S kha knh cua the ky 21 nay va thay o la mot khch le ln lao khi bien soan cuon Kh Cong Tam Phap 2 e gi tang Quy V ang thc hanh phng phap nay. V, nh ngai at Lai Lat Ma noi, moi thi ai can co nhng phng phap thc hanh ap ng nhu cau sc khoe va hanh phuc con ngi lien he en tuoi tac, tnh trang sc khoe moi ca nhan, cong an viec lam, sinh hoat gia nh va tng giao xa hoi nhng van cha ng tinh hoa cua truyen thong Thien quan tren nhieu ngan nam e em en li ch thiet thc va cu the. Quyen sach quy v ang oc bao gom phan ly thuyet va thc hanh Thien Tnh Lang va Thien Hoat ong. Trong phan Thien Hoat ong, co phan trnh bay moi ong tac khi tap Kh Cong Thieu Lam, Quan Bnh Chan Kh, Vng Nao, Van Noi Lc, ieu Chnh Than, cac the Yoga va Dng Sinh Tam Phap e Quy V co the oi chieu de dang vi a DVD hng dan cach tap luyen hang ngay. Khi bien soan sach nay, chung toi may man c oc cac bai khao cu cua cac nha than kinh hoc, nhat la cac v a hp tac trong chng trnh nghien cu vi ngai at Lai Lat Ma tren hn thap nien qua, ve Thien lam cho bo nao phat trien kha nang an lac, gia tang kha nang chu y, gia tang hoat ong cua he mien nhiem, lam giam bt nhng cam xuc buon rau cung cac cam giac au nhc. S phoi hp Thien Tnh Lang nh ngoi Thien va Thien Hoat ong nh van ong the lc, tap Yoga, Taichi, Kh Cong, Dng Sinh, i bo cung cac hoat ong khac trong ngay vi s chu tam a en ket qua lam
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Kh Cong Tam Phap 2

cho i song con ngi tr nen vui ti, tch cc va khoe manh hn. Khong nhng vay, thc hanh Thien eu an lam cho vo nao day hn nen bt c chng lang tr, gia tang kha nang nhan thc, x dung ngon ng va chu y. Ngoai ra, cac hoat ong vo nao trc tran ben trai gia tang hoat ong, lam du bt nhng hoat ong vung vo nao trc tran ben phai, tao nen mot nen tang cu the, vng vang cho i song vui ti, tch cc va lanh manh. Nhng ieu noi tren c trnh bay chi tiet ve cac cuoc nghien cu than kinh hoc hien nay lien he en Thien va van ong the lc vi c mong cung cap nhng tin tc can thiet va tot ep cho ngi thc hanh. Trc het, chung toi xin chan thanh cam n ao hu Cat Van Khoi a bo ra rat nhieu th gi quy bau giup cho quyen sach nay thanh hnh qua viec oc lai, sap xep va trnh bay cach chng muc cung nhieu e ngh sa cha thch hp cho cuon sach c gia tang pham chat. Neu khong co long tan tuy cung kien thc rong rai va kha nang chuyen mon bao quat cua ao hu th cuon sach nay cha co duyen xuat hien e c trao en tay Quy V. ao hu Khoi cung giup cho lam hnh ba cung phan muc cho da hnh tap kh cong. Chung toi cung thanh tam cam ta hoa s Vo Th Thuy Linh a ve cho tat ca cac hnh cua cac the tap sau phan Kh Cong Thieu Lam. Hoa s Thuy Linh la mot ngi con hieu thao va mot nha giao tan tuy vi nghe nghiep va co tnh
Trang xx

Phung Sn

thng oi vi cac hoc sinh va ban be ngheo kho. Phan ve cac hnh tap Kh Cong Thieu Lam do mot hoa s an danh ve gium, chung toi xin knh tri n. Chung toi xin cam n ao hu Nguyen Tng Van, mot ong Y S gioi va giau long t thien, a giai thch cho chung toi ve s tng quan gia cac the tap Kh Cong Thieu Lam va Ngu Hanh Tng Sanh trong ong Y. Ngoai ra, chung toi cung cam n rat nhieu bac s Huynh Ba ng Long a nhieu lan giup chung toi biet cac danh t chuyen mon y khoa chung toi khong tm ra trong cac t ien y khoa Anh Viet tai Hoa Ky, nh o ma cong viec bien soan c nhanh chong hn. Vai ni trong sach, chung toi e them phan danh t tieng Anh e quy v de dang oi chieu, nhat la vi cac ban tre khong quen nhieu cac danh t chuyen mon tieng Viet. ieu quan trong chung toi xin tha la Sach Kh Cong Tam Phap 2 lien he rat nhieu en sinh hoat tu hoc va tap luyen hang ngay hay hang tuan cua cac ao Hu thuoc cac nhom Anh ao, nhom Truc Vang, nhom Kh Cong Tam Phap, mot so cac nhom tu hoc tai cac tieu bang Hoa Ky cung mot so quy ao Hu Thuy S, Phap va Viet Nam. Chnh s co mat cua Quy V trong cac khoa tu hoc va tap luyen a khch le chung toi co gang tm hoc va chia xe cac phng phap cu the va tai lieu hu ch e cho chng trnh thc hanh gia tang phan ket qua. Cuon sach nho be nay lu hanh trong nhom ban ao tu hoc vi c mong tao s cam thong va hieu biet gia cac nhom vi nhau.

Trang xxi

Kh Cong Tam Phap 2

Chung toi xin chan thanh cam n cac ao hu trng nhom Anh ao Quan Huynh Hanh, tren mi nam qua a cham soc cho chng trnh tu hoc c tiep tuc ieu hoa cung m rong long on tiep ban ao en tu hoc tai nha; ao hu trng nhom Truc Vang Ba Lake a giup cho sinh hoat cac ban ao tai Thien That Truc Vang c vng chai an vui; ao hu Hanh Nhan ieu hanh chng trnh sinh hoat tu hoc tot ep cua nhom tai chua Hue Quang trc ay cung nhom tap Kh Cong sau nay; ao hu Trnh Van Chnh vi kha nang va long nhiet thanh a giup cac sinh hoat tap luyen va xa hoi ben vng tai vo ng Taekwondo, ma vo s Trng Van Hai a vui long cho phep x dung trong nhieu nam qua; cung quy ao hu nhom vien va cac ao hu huan luyen vien Dieu Mac, Nguyen Can va Chanh Minh a tham d sinh hoat tch cc cung giup cho sinh hoat tu hoc va tap luyen c tiep tuc lau dai. Chung toi xin cam n gia nh ao hu Tran Huynh Hue, gia nh ao hu Pham Phi Long, ao hu Tam ang va cac ban ao Phap ; gia nh ao hu Dieu Hue, quy S Co va cac ban ao chua Linh Phong Thuy S; ao hu Tam Ha, va gia nh ao hu Huynh Ba Hue Dng cung cac ban ao Viet Nam a tao duyen lanh cho cac chng trnh tu tap Thien va Kh Cong Tam Phap c thanh tu tot ep nhieu ni. Chung toi mong c cam n tng v, nhng v gii han cua trang sach nen xin c gi li tri an chung en tat ca cac ban ao va than hu vi long c mong se gap lai quy v trong cac buoi sinh hoat tu hoc. Chung toi cung xin cam n va hy vong sm gap lai cac ao hu cac tieu bang
Trang xxii

Phung Sn

Virginia, Maryland, Illinois, Wisconsin, Indiana, Tennessee cung ao trang San Jose e cung nhau tu hoc va tap luyen. Chung toi luon nh n ao hu Nguyen Giac Phan Tan Hai a giup pho bien chng trnh tu tap. ieu tot ep hn na la cac ao hu trong cac nhom sinh hoat tu hoc khong nhng hng ve s phat trien tam linh va sc khoe ma con m rong tnh thng va ay long nhan ai giup tao lap cac co nhi vien, vien dng lao, chng trnh giup gao cho nhng ngi cao nien ngheo kho, benh tat, hoac to chc cac chuyen i tham vieng tang qua va kham benh cho cac em co nhi va cac cu gia, cap hoc bong cho tang ni sinh i hoc nganh xa hoi hay giao duc e khi tot nghiep phuc vu ngi ngheo co hieu qua hn. Quy v cung gia nh trong nhieu nam qua tiep tuc lam viec t thien , em tnh thng xoa du mot phan nhng kho au ang co mat trong cuoc i trong thi gian lau dai va van co gang lam cho cong viec v tha nay tot ep hn. Chung toi xin thanh knh chap tay cau nguyen viec t thien nay se c tiep tuc lau dai e em en nu ci va nang am cho nhng cu gia neo n va cac em be mo coi co c an lanh va am no. Chung toi xin chuyen li cam n cua quy s co va quy thay ai dien cho nhng cu gia va cac em be c cham soc en gia nh cac ao hu Mai Trung Ngha, Tran Quang Ngoc va Cu Ba, ao hu Nguyen Khac Lan va Xuan Lan, gia nh ao hu Thu Cuc, va quy v trong ban t thien xa hoi cung gia nh ao hu Ho Hu Hiep va ao Ngoc Thuy, ao hu Xuan Ninh, ao hu Minh Thong, ao hu T Minh, gia nh ao hu Quan Huynh Hanh, gia nh
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Kh Cong Tam Phap 2

ao hu Le Van nh, ao hu Minh Phng va Dieu Tuyet, ao hu o Th Minh Tam, gia nh ao hu Nguyen Tu va Nguyen Ngha, gia nh ao hu Kim Giao, ao hu Trnh Van Chnh, ao hu Nguyen Lan Anh, ao hu Nguyen Khoa Tue Th, va nhieu v khac a tch cc tham gia giup lau dai trong danh sach ay u hn trang ben canh cung gia nh ao hu Huynh Ba Hue Dng a e xng ra chng trnh phoi hp hoat ong xa hoi nay va hy sinh rat nhieu cho chng trnh c thanh cong tot ep. Chung toi biet quy v lam viec t thien ma khong quan tam en s biet hay khong cua ngi khac. Tuy nhien, chung toi la mot thanh phan cua nhom tu hoc, nen cung nh moi ngi, co bon phan noi len long tri an ve nhng hoat ong t tam long v tha ma quy v a am tham va ben b thc hanh qua nhng hoat ong t thien em lai niem an vui va no am cho mot so ngi ngheo kho. Thien That Truc Vang van tiep tuc la ni sinh hoat tu tap tot ep la nh cong lao khai sang cua cac v t Khom Hon g, Anh ao va Thien Tnh va s giup am tham va ben b cua gia nh ao hu Ton N Thuy Tien va Art trong thi gian rat dai cung cac ban ao. Tat ca nhng ai en sinh hoat tai Thien That Truc vang eu thanh tam tri n quy v cung nh gia nh quy ao hu Huynh Xuan Thu va Ban trng nhom Mai Hoa, ao hu Tam Lieu va Tam Hoan Ho ac Bien trng nhom Tue Trung, ao hu Nguyen Nhuan Thuy trng Ban Trai Soan, ao hu Hoa Thien, ao hu Trng Quoc Kham, ao hu ang Ngoc Loan, gia nh ba cu Le Th Hong cung ao hu Dung va Hanh, ao hu Van
Trang xxiv

Phung Sn

Moch, ao hu To Le Ha, ao hu To Vnh Nguyen, ao hu Nguyen Tnh, ao hu ang Ngoc Tam, ao hu Tran Tang, ao hu Hong Tuan Hai, gia nh ao hu Le Van Kien va Dieu Thuan, ao hu Dieu Mai, gia nh ao hu Andy Nguyen va Hung Nguyen, gia nh ao hu Tran Kim Giao, ao hu T Hien, cu ba Nguyen Th Hai va cac con, ao hu Tam Thanh va Nhat Hieu, ao hu Cat cung nhieu v khac a giup cho Thien That Truc Vang hoac danh rat nhieu th gi quy bau tham d vao cac Ban Trai Soan giup cho nhng ngi tham d tu hoc co nhng ba cm chay ngon va lanh manh, Ban Nghi Le, Tu Hoc, Xa Hoi, Trang Tr, ieu Hanh, Thu Quy va Chnh Trang giup cho chng trnh tu hoc c tiep tuc tot ep lau dai, hoac a danh rat nhieu th gi sn lai ton tng c Quan The Am va lam ep vn canh cung nh trang tr ban th, ao hu Ta Chng a giup cho phan van nghe vui ti trong cac dp le va ngay tet, cung gia nh ao hu Francois Le (Phc) a cung dng va tang chan en bang a quy va hai may ieu hoa khong kh, ao hu Chung Ba Thang a tham d cung giup gii thieu ngi ban ao an danh giup ong lan can that ep trc be th c Quan The Am. Tiep o la ao hu Le Hung Dung, vi s phu giup cua cac ao hu Tam, Ly va Nguyen, a bo ra nhieu thang e to, lot gach be th cung sn lai nhieu lan ton tng c Quan The Am rat cong phu. Chung toi cung cam n chau Vnh Nguyen rat nhieu, chau a bo nhieu con g phu giup soan cac ba sach, ba da DVD cung thau lai hnh anh mi vao da Kh Cong Tam Phap.
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Kh Cong Tam Phap 2

Va mot ngi rat quan trong la cu vo s Hue Hai Le nh Trng, chng mon Viet Nam That Sn Thieu Lam Nhu Cng Quyen, a nhieu lan tan tnh hng dan cho chung toi tng tan cach tap luyen Kh Cong Thieu Lam ve nen tang ly thuyet va thc hanh rat chi tiet, a chap nhan cach lam cho gian d mot so cac c ong e cho moi ngi, t cac v cao nien, trung nien en cac em thieu nhi, eu thc hanh c de dang, cung khuyen khch chung toi pho bien phng phap tap luyen nay that rong rai e ong gop vao s phat trien sc khoe va niem an vui chung, va chung toi hien ang co gang theo li ch day o. Chung toi xin cam n vo s Vng nh Thanh, e bat ang huyen ai Thai Cc ao, a ch dan that ro rang cho cach tap luyen mi hai the tap ac biet e gia tang sc khoe. Chung toi thanh knh tri an long hao hiep cua cu vo s Hue Hai va vo s Vng nh Thanh cung tat ca Quy V va xin hoi hng nhng ieu tot lanh noi tren en tat ca moi ngi vi li cau chuc tat ca eu c an vui va manh khoe. Thanh Knh, Mua Xuan nam 2006 Phung Sn

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Phung Sn

Tang Than Tu Hoc Dong T Bi xin thanh tam cam n ao hu trng nhom Quan Huynh Hanh va cac Ban ao thuoc nhom Anh ao a tham d cac sinh hoat tu hoc va cung vi cac Than Hu a ho tr cho sinh hoat tu hoc va chng trnh xa hoi giup ngi ngheo kho c tiep dien tot ep trong nhng nam qua:
1. ao hu Bui Toan 2. ao hu Cat Van Khoi 3. ao hu Cong Minh Thong 4. ao hu Cong Thanh Tam 5. ao hu ao Ngoc Thuy 6. ao hu Diep My Linh 7. ao hu o Th Thuy 8. ao hu ng Nh Hao 9. ao hu ng Thien ong 10. ao hu Ho Hu Hiep 11. ao hu Huynh Cam Van 12. ao hu Huynh Th Nhan 13. ao hu Kim Hai Carlson 14. ao hu Lam Mau Hp 15. ao hu Le Ngoc Bao 16. ao hu Le Th Nguyet 17. ao hu Mai Trung Ngha 18. ao hu Nguyen nh Lien 19. ao hu Nguyen Thanh Chung 20. ao hu Nguyen Ngoc Thanh 21. ao hu Nguyen Phng 22. ao hu Nguyen Khoa Tue Th

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23. ao hu Nguyen Quynh Hng 24. ao hu Nguyen Th Tuyet 25. ao hu Nguyen Duy Ai-Phng 26. ao hu Nguyen Khac Lan 27. ao hu Nguyen Xuan Lan 28. ao hu Nguyen Tan Thiet 29. ao hu Nguyen Phc Mong Thu 30. ao hu Nguyen Long 31. ao hu Phan Linh Chi 32. ao hu Phan Th nh 33. ao hu Tran ac Tho 34. ao hu Tran Tnh Phan 35. ao hu Tran Th Nht My 36. ao hu Tran Quang Mai 37. ao hu Tran Quang Ngoc 38. ao hu Trng Le Lan 39. ao hu Xuan Ninh Clark cung vi cac Ban ao va Than Hu khac cha kp cap nhat hoa trong danh sach nay.

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Dong T Bi xin chan thanh cam ta ao hu ao Ngoc Thuy va ao hu Ho Hu Hiep cung Quy An Nhan a bo nhieu th gi va cong sc quy bau ng ra to chc cung nh tan tnh gop sc cho chng trnh Charity Sales thanh cong tot ep de giup cho cac em be mo coi va cac cu gia ngheo kho tai que nha:
1. ao hu Le Th Nguyet 2. ao hu Xuan Ninh Clark 3. ao hu Huynh Cam Van 4. ao hu Tran Tnh Phan 5. ao hu Tran ac Tho 6. ao hu Quan Huynh Hanh 7. ao hu Tran Quang Ngoc 8. ao hu Phan Th nh 9. ao hu Le Ngoc Bao 10. ao hu Lam My Van 11. ao hu Nguyen Khanh 12. ao hu Lam Mau Hp 13. ao hu Dng My N 14. ao hu Kim Hai Carlson 15. ao hu Nguyen Khoa Tue Th 16. ao hu Cong Minh Thong 17. ao hu Cong Thanh Tam 18. ao hu Nguyen Ngoc Thanh 19. ao hu Nguyen Thanh Chung 20. ao hu o Th Thuy

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21. ao hu Nguyen Nhuan-Thuy 22. ao hu Ba Lake 23. ao hu Trng Quoc Kham Ban ai Dien va Quy V trong nhom Nhom Pho Nhom: 24. ao hu Kim Oanh 25. ao hu Tran Vu Bach 26. ao hu Julie Mai Cung nhieu An Nhan khac cha kp cap nhat hoa trong danh sach nay.

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Tang Than Truc Vang xin cam n cac Ban ao a tham d sinh hoat tu hoc, cung vi cac Than Hu giup cho sinh hoat tu hoc hoac chng trnh xay dng va yem tr co nhi vien va giup cac ngi gia neo n c thanh tu tot ep:
1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21. 22. ao hu Ngo Th Van ao Hu Le Th Phng Lan ao hu Ton N Duy Thanh va Kien ao hu To Le Lien ao hu Nguyen Van Moc ao hu Nguyen Hong Phuc ao hu Nguyen Van Minh ao hu Thai Th Minh Tam ao hu Nguyen Cau Hai ao hu Le Th Thng ao hu Chung Ba Thang ao hu To Le Ha ao hu Quang Phap Ng ao hu Hoa Thien ao hu Nguyen T Ngoc va Lan ao hu Nguyen Tnh-Tam ao hu Nguyen Ngoc Tuan ao hu Nguyen Nhuan-Thuy ao hu Le Xuan Chi ao hu Cao Thng Nga ao hu Anna N. Nguyen ao hu ang Ngoc Tam

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23. ao hu Tong Kim Lien 24. ao hu Ho ac Bien 25. ao hu Tran Th Dng 26. ao hu To Le Hoa 27. ao hu To Le Nguyen 28. ao hu To Th c 29. ao hu Nguyen Bao Ngoc-Hanh 30. ao hu Huynh Xuan Thu va Ban 31. ao hu Huynh Huyen Trang 32. ao hu Trng Quoc Kham 33. ao hu Ba Lake 34. ao hu Hoang Kieu 35. ao hu Nguyen Th Hai 36. ao hu Thai Th Minh Lan 37. ao hu Le Th Phng 38. ao hu Nguyen nh Hoe va Somphon 39. ao hu Ta Chng va Diep 40. ao hu o Hong Quan va N 41. ao hu Van Lam va o Minh c 42. ao hu Ton That Ba 43. ao hu Ngha Watson 44. ao hu T Hien 45. ao hu Dieu Thuan 46. ao hu Ngo Th Thu 47. ao hu Nguyen Thanh Phan 48. ao hu Nguyen Phuc 49. ao hu Nguyen Hue 50. ao hu Vien Quang 51. ao hu My Hng 52. ao hu Hoa ao 53. ao hu Henry H. Nguyen 54. ao hu Quang Tu cung quy ao hu khac cha kp cap nhat hoa trong danh sach nay.

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Nhom thc hanh Kh Cong Tam Phap tai vo ng Taekwondo Westminster, do bac s Trnh Van Chnh ieu hanh, xin cam n s tham d va ong gop vao chng trnh sinh hoat cung nh xa hoi cua quy ao hu cung ao hu Nguyen Van Bnh a tang cho mot may chieu hnh Eiki Multimedia Projector:
1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. ao hu Nguyen Th Hanh Nhn ao hu Tran Th Nhang ao hu Le Quynh Hoa ao hu Nguyen Tuyet Hang ao hu Bui Van Lang ao hu Pham Khoi ao hu Pham Van ao hu Ly Ngoc Tram ao hu Nguyen Duy ao hu Pham Th Nguyet Anh ao hu Pham Do ao hu Nguyen Diana ao hu Tran Lang ao hu Tran Kim Vinh ao hu Nguyen Lan Anh

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16. 17. 18. 19. 20. 21. 22. 23. 24. 25. 26. 27. 28. 29. 30. 31. 32. 33. 34. 35. 36. 37.

ao hu Nguyen Nga ao hu Be Th Tho ao hu Nguyen Minh Nguyet ao hu Lisa Dieu Hao ao hu oan Mo Lan ao hu Tran Bch Chau ao hu Nguyen Thuy Hoa ao hu Kim Quach (Than Ngoc) ao hu Nguyen Long ao hu Nguyen Minh ao hu Nguyen Kim Cuc ao hu Nguyen Can ao hu Tran Thu ao hu Lisa Thai ao hu Phan My Le ao hu Le Th Kieu Tien ao hu Bui Thuy ao hu Vo Th Hoa ao hu Nguyen Thanh ao hu Nguyen Hng ao hu Nguyen Tuyet ao hu Sam Pham

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Phung Sn

Chng I DAN NHAP Khuynh hng thi ai la hien nay tai Hoa Ky va nhieu nc Tay Phng co nhieu chng trnh thc hanh Thien e phat trien sc khoe, s thanh cong va giam tr benh tat. Vao the ky 20, Thien co mat khap ni qua cac chng trnh tu tap cua cac thien vien thuoc nhieu tong phai Phat Giao va An Giao. en cuoi the ky 20 va au the ky 21, nhieu ngi Au My a tr thanh cac thien s ben canh nhng thien s A Chau. ieu quan trong hn na, co nhieu ngi c s hoc Thien va sau khi nam vng tinh yeu cua Thien a em Thien vao trong nhieu nganh sinh hoat khac nhau nh y khoa, khoa hoc, giao duc, xa hoi, kinh te, the thao, v.v qua nhng hoat ong bnh thng, nen pho bien hu hieu hn la nhng sinh hoat gii han trong s phat trien i song ton giao va tam linh tai cac thien vien. Co nhng nhom thc hanh Thien phoi hp Thien Hoat ong va Thien Tnh Lang, co ngha la phoi hp mot phan tap luyen va mot phan phat trien i song tam linh, chang han nh nhng nhom tap Thai Cc Quyen hay Taichi, Kh Cong va Thien, Kh Cong Tam Phap. Lai co nhng to chc i xa hn, hoan toan ci bo mau sac tam linh va ch chu trong en nhng hoat ong cu the trong i song hang ngay. Do o, trc khi i sau vao Kh Cong Tam Phap, chung ta nen biet ro nhng ch li cua cac chng trnh tap
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Kh Cong Tam Phap 2

luyen thuan tuy ve phat trien sc khoe va an vui ang cong hien khap ni e thay ro nhng ch li ac biet cua cac chng trnh nay ong thi co c hoi so sanh vi nhng li ch cu the cua Kh Cong Tam Phap nhieu ngi ang hay se thc hanh.

1. Thien Tnh Thc


Hien nay co nhieu to chc hng dan Thien e phat trien sc khoe va song i an vui. Trc het phai ke to chc Giam Cang Thang Bang Tnh Thc (MinhdfulnessBased Stress Reduction hay MBSR), mot to chc t nhan do tien s Jon Kabat-Zinn thuoc vien ai hoc y khoa Massachussetts Umass Medical School a thanh lap tren 25 nam qua. ieu ac biet to chc Thien lam giam cang thang MBSR co nhng chuyen vien nh bac s, y ta, can s xa hoi, bac s tam than, nhng ngi hng dan cung hp tac vi nhau e xay dng thanh nhng to chc a phng khap ni cung ng cac dch vu cho cac chng trnh cha tr benh tat va phat trien sc khoe. Hien nay co en 250 trng ai hoc va nha thng khap ni tren the gii trong o co nhng ai hoc ln nh Duke, Umass, Stanford, UC San Francisco eu co chng trnh MBSR nay. Uy tn cua chng trnh nay cang luc cang gia tang v qua nhieu cuoc nghien cu ngi ta thay ro nhng ngi thc hanh cac chng trnh thien tap cua MBSR co kha nang lam cho s cang thang tinh than va the chat giam i, cac cam xuc tieu
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Phung Sn

cc bt i va sc khoe tong quat gia tang. Tien s Kabat Zinn va cac ong nghiep cua ong trong chng trnh MBSR a cha tr cho tren 16, 000 ngi va day cho tren 2,000 chuyen vien sc khoe ve chng trnh Thien Tnh Thc e ho hng dan lai benh nhan. Trong khi thc hanh Thien, chung ta thng c khuyen khch phai chu tam thoai mai vao hi th hay thc hanh chanh niem. Noi khac i, chung ta chu tam vao giay phut hien tai thay v e Tam cua chung ta chay theo nhng chuyen a qua trong qua kh hay nhng ieu cha xay en trong tng lai. o la thc hanh Thien Tnh Thc: Chu tam vao hi th hay quan niem hi th va song tron ven trong hien tai a c c Phat noi ro trong Kinh Ngi Biet Song Mot Mnh nh sau: ng tm ve qua kh ng tng ti tng lai Qua kh a khong con Tng lai th cha ti Hay quan chieu s song Trong gi phut hien tai Ke thc gia an tru Vng chai va thanh thi. Phai tinh tien hom nay Keo ngay mai khong kp Cai chet en bat ng
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Kh Cong Tam Phap 2

Khong the nao mac ca. Ngi nao biet an tru em ngay trong chanh niem Th Mau Ni goi la Ngi biet song mot mnh. (Thien S Nhat Hanh dch) Ngoai ra, trong kinh T Niem X, c Phat ch day cach chu tam thoai mai ve than the, ve cam giac, ve nhng cam xuc, nhng tam t cung moi th oi tng thay biet hang ngay. T o, s thay biet chan that, niem an vui va tnh thng yeu toa sang i song chun g ta. Chng trnh Giam Cang Thang Bang Tnh Thc MBSR cung ng dung cac nguyen tac Thien noi tren, nhng soan ra mot chng trnh gian d ve phng dien thc hanh ma ai cung co the lam c va cac ket qua c khao cu can than e tao mot nen tang khoa hoc vng chac. ay la mot chng trnh cung cap dch vu bnh thng nen nhng ngi hng dung phai ong le ph, thng la t 300 en 500 my kim cho mot khoa trong tam tuan le, moi tuan le co mot ngay en thc hanh chung va co hng dan o hai gi ri, roi nguyen mot ngay thc hanh chung vao tuan le th sau hay th bay , tong cong la 27 gi c hng dan thc hanh trong lp. Ngoai ra hoc vien con phai thc hanh tai nha hay trong benh vien. Va
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Phung Sn

e cho hieu qua cua chng tnh MBSR c gia tang, ngi ta to chc mot ngay hop mat thc hanh chung mien ph hang nam cho nhng ngi a tot nghiep trong vung ho c ngu.

2. Ket Qua Tot ep Cua MBSR


MBSR la mot chng trnh c x dung tai nhieu trng ai hoc y khoa cung nh tai cac nha thng, nen trong suot 25 nam qua, cac chuyen vien a nghien cu rat nhieu va rat khoa hoc e xac nhan nhieu ket qua tot ep, cung nh tm hieu tren can ban khao cu y khoa (xin oc them cac tai lieu vien dan ni phan cac cuoc nghien cu dai han pha sau). 1. Lam Gia Tang Sc Khoe, Giam au Lam cho he thong mien nhiem manh len Lam bt cac loai au nhc kinh nien Lam giam s can thiet uong thuoc bt au nhc Lam cho sc khoe gia tang Lam giam au au Lam giam huyet ap Lam giam benh tim mach khi phoi hp vi dinh dng Lam giam au n khi b ung th va ong gop vao s cha tr ben canh thuoc men va s cham soc bac s

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Kh Cong Tam Phap 2

2. Lam Giam Cac Chng Benh Tam Than Lam giam chng lo au Lam giam benh tram cam Lam giam chng hoang s Lam giam chng gian d, cang thang tinh than Lam giam nhng kho khan trong tng giao Lam giam so ngay phai vao benh vien tam than Lam giam cac thai o nguy hiem 3. Lam Tang S Tot ep Trong i Song Lam cho sc khoe gia tang Lam cho y ngha tot ep i song gia tang Lam cho s t quy trong (self esteem) gia tang Lam cho s buong th va ben nhay gia tang Lam cho cac sinh hoat xa hoi gia tang ca pham lan lng Lam cho i song gia nh tang hanh phuc Lam cho sinh vien, hoc sinh hoc gioi hn Lam cho cong nhan co an lac, lam viec co ket qua tot. Cang ngay, cang co them nhieu cuoc nghien cu xac nhan nhng li ch gia tang nay. Rieng ve ca nhan ngi thc hanh, ho t lng gia va thay co s thay oi tot ep trong i song nh gia tang s thanh than, bao dung va cam thong hn oi vi nhng ngi trong gia nh hay s lam, thoai mai song trong hien tai, bt s dnh mac vao
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Phung Sn

nhng y tng hay cam xuc tieu cc, tr oc trong sang hn, cam nhan c nhieu ieu tot ep trong i song.

3. Duyen Khi Va Trung Trung Duyen Khi


Duyen la nhng yeu to ket hp vi nhau nh chung ta co mot hat lua, gieo hat lua xuong at, ti nc, bon phan va co anh sang am ap cua mat tri th cay ma hay lua non xuat hien. Cay ma c chuyen sang trong tren ruong lua, cach xa nhau hn e co khoang canh u cho cay phat trien. Vi s cham soc ay u, phan bon, nc, anh sang mat tri, cung tr sau bo th cay lua moc tot ti cho en luc chn vang va ngi nong dan gat lua ve. Ngi nong dan ban lua e mua thc pham, ao quan, phan bon cung nh trang trai cac chi ph khac. Ngi i thau mua lua tap trung lua lai roi chuyen en nha may xay. Sau o cho vao bao va em xuat cang. Nhng ngi mua gao cac nc khac co the nau cm hay lam banh. Nh vay mot cai nhan nh hat lua, co nhng cai duyen thuan li, nh at, nc, phan bon, mat tri th a en cai qua tot nh thoc lua. Nh the la nhan hp vi duyen a en qua, o la duyen khi . Qua nay lai tr thanh mot nhan mi e hp vi cac duyen khac ma a en nhng qua khac, nh ngi mua lua xuat cang gao, nuoi song nhng ngi nc khac hoac lam banh keo, va c the ma tiep noi khong cung. o la trung trung duyen khi. Cac nha khoa hoc hien nay chu trong nhieu en tnh cach nhan a en qua, tnh cach duyen khi va
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Kh Cong Tam Phap 2

trung trung duyen khi trong cac cuoc nghien cu ve khoa hoc, nhat la trong s ng dung vao viec bao ve sinh moi. Nhng chng trnh Thien e cha tr benh tat hien nay cung nam trong nh luat duyen khi va trung trung duyen khi noi tren. Vao ngay 8, 9 va 10 thang Mi Mot nam 2005 Vien Nghien Cu Than va Tam (Mind and Body Institute), trng ai hoc y khoa John Hopkins University, School of Medecine va trung tam y khoa vien ai hoc Georgetown University Medecine Center cung bao tr to chc mot cuoc hoi luan vi s tham d cua ngai at Lai Lat Ma th XIV e cac nha khoa hoc noi danh va cac ngi tu thien nhieu ni tren the gii trnh bay va thao luan qua nam e tai chnh: 1. Can thiep lam sang bang Thien tap: khoa hoc, thc hanh. 2. Nen tang kha hu sinh hoc ni Thien 3. Nghien cu lam sang I: Thien va sc khoe tam than 4. Nghien cu lam sang II : Thien va sc khoe the chat 5. Tong ket va phat bieu cam tng. Ngai at Lai Lat Ma tham d thao luan trong ca nam e tai. ay la thanh qua cua mot chuoi dai nhan duyen tot ep c ngai at Lai Lat Ma va cac nha khoa hoc gieo trong cach ay tren hai thap nien. Chung ta hay tm hieu ve nhng yeu to nhan va duyen sinh khi nay qua phan
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Phung Sn

tom lc tin tc trnh bay cua ky gia Stephen S. Hall trong t The New York Times so ngay 14 thang Chn, nam 2000 nh sau. Vao nam 1992 ngai at Lai Lat Ma chuyen mot la th qua may fax en tien s Richard Davidson e mi ong ta nghien cu ve trang thai than kinh hay nao bo va hoat ong cua cac te bao than kinh khi thc hanh Thien. Tai sao lai mi giao s Davidson? V ong la mot nha khoa hoc c huan luyen ve than kinh hoc tai trng ai hoc noi tieng Harvard va cung la mot nha khoa hoc noi tieng ve nghien cu tanh chat cac cam xuc tch cc, ieu rat phu hp vi s thc hanh Thien em lai hanh phuc, tnh thng yeu va s lanh manh trong i song cua Phat Giao. Thng th cac nha khoa hoc ve than kinh rat than trong trong van e nghien cu va t khi chon mot oi tng nghien cu nh Thien Phat giao v nghe m ho va khong co ve g la co nen tang ro rang ve khoa hoc. Tuy nhien, tien s Davidson la mot ngi thc hanh Thien, ong ta biet ro ve Thien tap nen ong ta lap tc nhan li en vung chan nui Hy Ma Lap Sn vi cac may vi tnh, may ien nao ky, may phat ien e thu xep mot chng trnh khao cu bo nao cua cac v thien s Tay Tang khi Thien. Sau khi vt qua nhieu kho khan ban au, nhom nghien cu cang luc cang phat trien va c s tham d
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Kh Cong Tam Phap 2

cua nhieu nha khoa hoc khac cung vi nhng thien s noi tieng trong o co thien s Phap Matthieu Ricard, co bang tien s ve phan t sinh vat hoc. Khong nhng vay, may moc nghien cu cang ngay cang tan ky hn nh may chup hnh cong hng hoa hnh cac chuyen ong trong bo nao qua cac tieng doi t trng (Functional Magnetic Resonance Imaging), giup cho thay khong nhng cac hoat ong trong bo nao khi Thien ma ca anh hng tot ep ton tai sau nhieu thang ke o. Cac nha khoa hoc khac nh Paul Ekman thuoc vien ai hoc University of California vung San Francisco va Stephen Kosslyn cua trng ai hoc Harvard cung nghien cu ve Thien. C hai nam mot lan, di s chu toa cung nh tham d thao luan cua ngai at Lai Lat Ma, cac nha khoa hoc en ni ngai c tru di chan nui Hy Ma Lap Sn hay cac ni khac e cung hoi luan ve nhng ch li cu the cua Thien va nhng cam xuc tch cc nh long t bi, niem an lac cung nh cac phng thc chuyen hoa cac cam xuc tieu cc nh gian d, thu han, bat an, phien muon qua s thc hanh i song tam linh e ong gop vao hoa bnh va hanh phuc nhan loai. Cach ay hai nam, nam 2003, co chng trnh hoi luan tai vien ky thuat noi tieng M.I.T, (Massachussetts Institute of Technology), ma tien s Kabat-Zinn, ngi khai sinh chng trnh giai tr cang thang qua thien MBSR, cung la mot thanh phan tham d vi nhng nha nghien cu than kinh ten tuoi khac nh giao
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Phung Sn

s Joathan D. Cohen, chuyen gia ve s chu y va nhan thc cua vien ai hoc Princeton, giao s Eric Lander, mot trong nhng ngi lanh ao ve chng trnh nghien cu toan bo he gen con ngi, giao s Daniel Khaneman, nha kinh te c giai Nobel qua chng trnh nghien cu ve tam ly lien he en kinh te, cung nhieu nha khoa hoc khac. Chung ta nen nh ay la mot quyet nh quan trong khi ho tham d vao cuoc thao luan ve Thien v cac nha khoa hoc ng an khong bao gi muon ten tuoi mnh b dnh lu vao nhng van e tru tng, m ho hay khong khoa hoc. Nhng e tai trnh bay trong cuoc hoi luan vao thang 11 nam 2005 la s uc ket cac cuoc nghien cu quan trong trong nganh than kinh hoc lien he en sc khoe the chat va tinh than ma cac vien ai hoc, cac to chc y te cung nh nhng c quan cung ng dch vu cha tr than va tam ang mong ch. ieu quan trong hn het cho nhng ngi thc hanh thien va tap kh cong, yoga va dng sinh la cac nha khoa hoc va cac thien s trnh bay cho chung ta thay ro s lien he mat thiet gia bo nao va tam, nen tang s thc hanh Thien co goc re ni than the cung nhng phng thc thc hanh a en nhng ket qua cu the. Nh vay khi noi ve Tam th khong ch noi en tam ly, ma con noi en hoat ong cua cac te bao than kinh ni bo nao ma ngi ta co the o lng, huan luyen va lam cho thanh tot ep hn.

4. Tam Muoi Hoa

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Kh Cong Tam Phap 2

Trong cac cuoc nghien cu cac nha khoa hoc thng chon quy thay Tay Tang thng la cac v thien s hay cac v Lat Ma Tay Tang lam oi tng nghien cu v ho thc hanh nhng phng phap tu tap ac biet nh ngoi ngoai tuyet lanh gia tam gi ong ho khong nhuc nhch vi mot chiec tang bao mong manh tren ngi goi la Tam Muoi Hoa hay Tummo, quan tng rat chi tiet vi nhieu mau sac cac hnh anh cua ch Phat, ch Bo tat hay thc hanh chu tam nhieu gi vao mot oi tng, ieu ma cac nha khoa hoc ang muon tm hieu, ly do la s chu tam va s tng tng cac chi tiet ve hnh the va mau sac cua ngi thng so vi cac v Lat Ma nay rat gii han. Bac s Herbert Benson, day tai trng ai hoc y khoa Harvard va sau nay la giam oc trung tam cha tr than va tam, la ngi tien phong trong van e nghien cu s buong th, ma ong goi la relaxation response, qua s thc hanh Thien, cung s ng dung s buong th nay vao trong cac chng trnh cha tr benh tat, gia tang sc khoe, giam s hiem muon sinh con, cham soc thai nhi, cham soc con cai e me con eu an lac, giup hoc sinh hoc gioi, giup th thuyen gia tang hieu nang lam viec. Chnh bac s Herbert Benson vao nam 1979 cung cam au mot phai oan nghien cu y khoa en tan vung nui Hy Ma Lap Sn e nghien cu Tam Muoi Hoa va sau o vao nam 2004, tiep tuc chng trnh nghien cu nay vi cac v Lat Ma Tay Tang tai Phap. Ong ta la mot tn o Thien Chua Giao thuan thanh nhng nghien cu rat tng tan va khoa hoc ve Thien va cach ng dung vao
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Phung Sn

cac sinh hoat thng ngay nh the thao, hoc hanh, tam linh, nghe thuat, cha tr benh tat, gia tang sc khoe va hanh phuc trong i song cho moi ngi thuoc moi ton giao. ieu quan trong chung ta can nh la trong ao Phat cac cau chuyen ve phep la hay than khong khong c xem la quan trong nhieu, ma chnh s giai thoat hay giac ngo cua moi ngi thc hanh tu hoc mi thng c e cao. Vay tai sao Phat Giao Tay tang lai chu y nhieu en than thong? That ra ben ngoai s ky b ma ngi ta thng khoac len cac mon tu tap, cot tuy cua s thc hanh cua ch tang ni Tay Tang la s giai thoat vien man ngay trong kiep song nay ma quy ngai thng hay nhac nh: Tc than thanh Phat. o la mot thong iep dong manh gi en moi Phat t. Tuy nhien, ieu o co y ngha g tren nen tang khoa hoc ? Nhng yeu to tam ly va c the bieu lo ra sao khi cac v thien s Tay tang thc hanh cac phep than thong va trong trang thai hy lac cua tam giac ngo ? Trong tac pham ve s thc hanh buong th qua Thien tap cung nhng ket qua ky dieu cua no (Beyond the Relaxation Response), bac s Herbert Benson co trnh bay ve ket qua cuoc nghien cu cua phai oan y khoa ve Tam Muoi Hoa hay Tummo la mot trong sau phep than thong cua cac v thien s Tay Tang t ngai Naropa truyen xuong. Cac ngai ngoi thien tren tuyet vao mot ngay gia
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buot tai vung nui Hy Ma Lap Sn va co kha nang lam cho da cua ho tang len 15 o Farenheit (khoang hn 9 o bach phan) nhat la ni cac vung tay va chan, hai ban tay, hai ban chan, hai tai, mui la nhng vung de b ong lanh hay b h hai neu e ra ngoai kh hau qua lanh trong thi gian dai. Nhieu cuoc khao cu sau o ho lai en cac vung lanh hn va cac v thien s Tay Tang ngoi lien tiep tam gi ngoai tri lanh buot di khong o Farenhaeit hay tr 18 o (am) bach phan ma khong ong ay, hoac ho co the lam than the phat ra sc nong, do cac luong chan kh hay kh (wind, air hay prana) chuyen ong ni cac ng kinh mach, lam cho nhng tam khan nhung nc ap len ngi ho boc len thanh hi va kho i. ieu quan trong khi thc hanh Tam Muoi Hoa la cac v thien s i vao mot trang thai ai Lac, niem an vui vo cung ky dieu ma thien goi la Hy Lac, Tnh o goi la Cc Lac, do s ot chay hay tieu tr moi coi goc cua nghiep chng hay cac tr ngai trong tam nh tham, san, si, man, nghi, ta kien. Than va Tam cac ngai trong trang thai buong xa tuyet oi ma ngi ta ghi nhan la mc o hi th giam xuong rat nhieu, 15 hi th trung bnh trong mot phut, co v ch th 6 hi th trong mot phut, va mc o chuyen hoa nang lng giam con 64 phan tram. o la mot thanh qua ac biet so vi nhng ngi bnh thng nh chung ta khi thc hanh s buong xa. Nh nhng cuoc nghien cu o ma chung ta hieu ro hn ve s ch li cua Thien giup cho phat
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trien sc khoe, gia tang nhng kha nang cha tr benh tat cua c the va niem hanh phuc ky dieu co san ni moi con ngi.

5. Nen Tang Thc Hanh Thien Phat Trien Sc Khoe


Hien nay co hang tram nhom thc hanh Thien va phat trien sc khoe khap ni. Tuy nhien, co hai nhom rat quan trong ma chung ta can biet en v hai nhom nay hp tac vi cac vien ai hoc va cac nha thng ln, co c s va chng trnh hoat ong quy mo, a cha tr cho rat nhieu benh nhan va co chng trnh nghien cu khoa hoc lien tuc ve nhng tac dung hu ch cua chng trnh ho ang cong hien cho quan chung. Chung ta a biet qua ve chng trnh giam cang thang qua Thien MBSR cua tien s Kabat-Zin, nay chung ta tm hieu chng trnh Thien cha tr benh tat cua Vien Y Khoa Than Tam do bac s Herbert Benson lam giam oc. Bac s Herbert Benson rat quan tam en tac dung cua s cang thang gay ra u th benh tat, lam gia tang nhng cn au nhc va ngay ca chng hiem muon con cai cung nh nhng hoi chng cua ngi phu n ln tuoi. Bac s Benson vien dan cac cuoc nghien cu y khoa cho biet nhng benh nhan en bac s kham benh th co t 60 en 90 phan tram lien he en s cang thang ma ho co the biet hay
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khong biet ti. Vien nay a hp tac vi cac bac s khac e lam cac cuoc nghien cu y khoa va thay chng trnh giam tr cang thang a giup cho tren 80% benh nhan tham d chng trnh trong sau thang bt cac chng benh nh au kinh nien, au au ong, benh tim mach, huyet ap, au cac khp, hiem muon, tieu ng, hoi chng man kinh, benh ng ruot , chong mat, u tai, au lng, mat ngu, tim hoi hop, xuyen va nhieu chng benh nguy hiem khac. Cac bac s thng bao ong s cang thang khong nhng lien he en cac benh tat ve the chat, cang thang cung lam cho i song tr thanh khong quan bnh nh hut thuoc, uong ru, hoac an uong qua nhieu e tron thoat cang thang. S cang thang khong dng lai ni o, no tac hai en tr nh, cach suy luan ro rang hp ly, mat dan kha nang quyet nh ung, hay ch trch ngi khac, thieu t tin va lam cho i song dan dan tr nen co lap va gia tang kho au. V s tac hai ln lao cua cang thang nh vay nen chng trnh cha tr cua Vien Y Khoa Than Tam la huan luyen cho benh nhan thc hanh Thien e giai tr cang thang, tap the duc hay Yoga, bieu lo cam xuc e long c nhe i, sinh hoat vi nhom ho tr va viet nhat ky e gia tang s nhan thc ve i song. Chng trnh cua to chc nay hien cung ng cac dch vu sc khoe cho nhieu nhom khac nhau vi muc ch sau ay: Giam cac hoi chng hay cac au n benh tat

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Giam can Giup nhng ngi b ung th Nhng ngi b hiem muon Sc khoe tim mach Gia tang niem vui va sc khoe cho ngi me va cac em be Chng trnh phat trien sc khoe qua tap Yoga hay van ong, co huan luyen vien rieng, v.v Nhng ngi ghi danh se tham d chng trnh trong 10 tuan le, moi tuan sinh hoat mot lan trong hai tieng ri ong ho e tap th tao ra cam giac buong th, cach ieu hanh cang thang, lam giam va chuyen oi cac y tng tieu cc, biet cach dinh dng tot cung c hng dan tap luyen the chat e phat trien thoi quen van ong tot. Cach tap th e tao ra cam giac buong th cung tng oi gian d: Chu tam vao hi th vao va hi th ra, ng e cho cac y tng loi cuon, co the niem mot ch hay mot cau t mnh chon lay duyen theo hi th hoac em so. Chung ta a biet khi mot ngi ghi ten tham d chng trnh trong 8 tuan le do chng trnh thien giam cang thang MBSR hng dan, co tong cong 27 gi sinh hoat, tham d vien co the phai ong khoang 500 my kim. So vi chng trnh 10 tuan le cua Vien Y Khoa Than Tam, moi tuan en sinh hoat 2 gi ri, le ph co the len en 800 my kim. Sau phan thu tuc ghi danh chng trnh
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cua giam cang thang bang tnh thc MBSR, hoc vien c hng dan phan chnh co the tom lai nh sau: 1. Thien Nam Nam thang lng hay ngoi thang trong mot t the thoai mai. Nham mat lai. Th bung va cam nhan bung phnh len va xep xuong. Cam giac toan than, t au en chan, cam giac phan lng tiep xuc vi san. Chu tam vao ngon chan cai ben trai. , quan thay hi ht i t mui en ngon chan cai roi tr ve. Tiep tuc lam nh vay en pha trc ban chan, ban chan dan dan cho en mat va au. Sau do ve nha thc hanh tiep moi ngay o 30 phut. 2. Tap cac the yoga vi s chu tam tnh thc 3. Ngoi Thien Ngoi thoai mai, lng thang. Chu tam vao moi hi th vao va hi th ra: Bung phong khi th vao va xep khi th ra. em s chu tam tr ve vi hi th moi khi mat s chu tam va chay theo y tng. Thc hanh thien ngoi 15 phut moi ngay Sau khi phat trien kha nang ho co the m rong pham vi chu tam nhan biet ve cam giac cua than the hay cac am
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thanh xuat hien. Nhng s thc hanh noi tren chung ta thay c Phat ch day rat tng tan trong kinh Quan Niem Hi Th. Ngoai ra, ho c hng dan them ve cac van e lien he en ieu hanh cang thang lien quan en i song hay benh tat. Ngi hng dan thng nhan manh ay khong phai ch la mot chng trnh tao th gian lam bt cang thang ma con la mot phng phap tot ep i sau vao i song tam linh, a en nhng thay oi tot ep lau dai cho ngi thc hanh. Nh the, cac chng trnh thien va phat trien sc khoe nay co ac iem chung la khong dung en danh t Thien v ngai dan chung hieu lam ay la mot chng trnh cua ton giao nao o. Ho ch dung ch tnh thc, (mindfullness nh trong MBSR) hay buong th' (relaxation response nh trong Mind and Body Medecine) nh mot nhan hieu hay logo ac biet cua chng trnh ho. Vi hai chng trnh tren, cach th th cung tng t v tat ca nen tang can ban ve cach th eu phat xuat t thien Nam Tong hay Bac Tong Phat Giao, ngay en cach quan tng, tng tng ra trong tr hay tam cac hnh anh hoac cam nhan ve cac cam giac ni than hay cac cam xuc nh sng kho, vui buon, a ghet ma ng phan ng th o la nen tang cua thien Quan Niem Hi Th do c Phat day cung s thc hanh ac biet trong Kinh T Niem X hay Chu Tam Vao Bon Lanh Vc cua i song moi ngi. Cai hay cua nhng to chc nay la ho co tinh than sang tao, biet lay cai tinh
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hoa ma ng dung vao hoan canh hien nay ma ao Phat goi la Khe Ly va Khe C e giup ngi mot cach hu hieu hn. Va mot trong nhng sang tao o la Thien Nam cua MBSR thay v ngoi va cam nhan nhng cam giac ni than ma c Phat goi la Niem Than trong s thc hanh Bon Lanh Vc Quan Niem. Chng trnh MBSR cung co nhng khoa sinh hoat thc hanh ac biet gom co tap thien, tap Yoga, thao luan chung, thc an ngon, i bo trong rng do tien s Kabat Zinn hng dan. Cac hoc vien ong le ph la 4,650 my kim (co phong mot ngi). Ghi danh sm th ong t hn: 3,950 my kim va goi ien thoai so (508) 8565493 e ghi ten tham d. Chng trnh tap Kh Cong Tam Phap thng c hng dan mien ph hang tuan hay trong cai khoa tu tap nhieu ngay vi vi muc ch phat trien sc khoe the chat va tinh than, phong nga cac benh tat, phat trien niem an vui cung gia tang pham chat va y ngha tot ep cua i song trong moi hoan canh sinh hoat qua bon phan chnh: 1. Kh Cong Thieu Lam lam gia tang sc khoe cua 12 bo phan trong c the. 2. Cac the van noi lc. 3. Cac the Yoga lam gia tang sc manh cua bap tht, gan va xng cot. 4. Tam the Dng Sinh Tam Phap tap theo li niem rat thoai mai.

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Ngoai ra khi tham d cac khoa tap dai han, nhng ngi tham d c hng dan them: Quan tng than thanh tnh e giup phat trien sc khoe than va tam. Khuyen khch tham d cac khoa tu hoc hay tap luyen chung mot hay hai ky mot thang e biet cach tiep xuc vi niem vui ni than va tam cung on nhan s ho tr cua than hu. Khuyen khch ngi tham d thc hanh lay Phat (khoang 100 lay) theo kh cong e duy tr sc khoe tong quat lau dai cung giup cho he thong cot song manh khoe, bt chng au lng cung chng au ni au goi v cach lay theo kh cong lam cho cac bap tht ni bap ui va bap ve manh hn. Khuyen khch m long t bi giup tha nhan. Khuyen khch phat trien s thong minh tr tue va thong minh cam xuc. Khuyen khch phat trien s thanh cong va hanh phuc gia nh. Nhng ieu noi tren c trnh bay chi tiet trong cac chng ke tiep. en ay, co le co v se hoi: Chng trnh nay so vi hai chng trnh noi tren co nhieu sinh hoat khac biet tuy cung chung muc ch phat trien sc khoe va an vui, vay ph ton tham d moi khoa la bao nhieu va trong
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thi han bao lau? Chung toi xin tha: Chng trnh Kh Cong Tam Phap hoan toan mien ph va chng trnh tap cong hien vo thi han cho nhng v nao muon lam cho i song cua mnh khoe manh va vui ti hn.

6. Nghien Cu Dai Han Ve Thien Tr Benh


Mot cach tong quat, s thc hanh chng trnh tap luyen than va tam phoi hp co hieu qua tot ep v: Nhieu benh tat co goc re ni tam hay tinh than. T o phat sinh ra nhng thai o hay tanh tnh ong gop vao s gia tang benh tat. Cha tr benh la cha tr tan goc va goc o ni tam. Chng trnh cha tr than tam cat t vong luan hoi cua cang thang Z (a en) lo au Z tac ong vao than the Z phan ng ni than the Z benh tat Z gia tang cang thang Z tiep tuc quay hoai trong vong luan hoi mien vien. Hng dan benh nhan ra khoi vong luan quan o bang cach nhan ro phan ng ni Tam, s cang thang ni Than the va Tam, biet cach thc hanh buong th e thoat ra khoi thoi quen tai hai, phat trien cac tanh tnh tot va thai o lanh manh. Nhng chng trnh ieu tr phoi hp vi cac s cham soc cua chuyen vien y te co hoc hoi ve Thien buong th nen ket qua rat tot ep. Cac tap san y khoa a pho bien
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cac thanh qua tot ep cua hai to chc Thien giam cang thang MBSR va Thien buong th cua Vien Y Khoa Than Tam noi tren, qua nhng cuoc nghien cu y khoa nghiem tuc cua nhieu chuyen vien sc khoe trong hn 20 nam ma chung ta th oc qua mot so tai lieu nghien cu (trong so tren 50 d an nghien cu) c cong bo tren cac tap san y khoa.

a. Thanh Qua Nghien Cu Cua To Chc MBSR


Cac Thanh Qua Nghien Cu Cua To Chc MBSR (Mindfulness-Based Stress Reduction hay Giam Cang Thang Qua Tnh Thc) a c thc hien rat nhieu, va cho biet s ng dung Thien co ket qua tot ep trong nhieu lanh vc ma chung ta co the oc 10 d an trong so rat nhieu d an a c pho bien trong tap ch y khoa nh sau: 1. ng dung lam sang cua Thien e ieu hanh chng au nhc kinh nien: The clinical use of mindfulness meditation for the self regulation of chronic pain. 2. Chng trnh nghien cu s bo ve Thien, giam bat an cung benh tim: Mindfulness meditation, anxiety reduction, and heart disease: a pilot study. 3. Thc hanh Thien lam giam cang thang va gia tang cam thong ni cac sinh vien ieu dng: Does mindfulness decrease stress and foster empathy among nursing
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student? 4. ap ng cua Tam-Noi Tiet-Mien Nhiem oi vi s thc hanh Thien cua nhng ngi b nhiem vi khuan HIV (benh Aids): Psyco-endocrine-immune response to mindfulness-bases stress reduction in individuals inflexted with the human immunodeficiency virus: a quasiexperimental study. 5. Giam cang thang qua Thien nh la mot s ket hp cha tr cho nhng benh nhan tam than ben ngoai nha thng: Mindfulness-based stress reduction as an adjunct to outpatient psychotherapy. 6. S thay oi trong bo nao cung chc nang mien nhiem do Thien tao ra: Alteration in brain and immune function produced by mindfulness meditation. 7. Nhng hieu qua cua giam cang thang qua Thien oi vi sinh vien y khoa va sinh vien tien y khoa: Effects of mindfulness-based stress reduction on medical and premedical students. 8. Giam cang thang qua Thien giup giam bt nhng cang thang tam ly ni cac sinh vien y khoa: Mindful-bases stress reduction lowers psychological distress in medical students. 9. Hieu qua cua giam cang thang qua Thien trong viec cha tr chng bat an: Effectiveness of a meditationbased stress reduction program in the treatment of anxiety disorder. 10. Thien lien he en viec cha tr benh ung th: A
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randomized, wait list control clinical trial: The effect of a mindfulness meditation-based stressed reduction program on mood and symptoms of stress in cancer outpatient. Neu chung ta muon chia loai cac cuoc nghien cu noi tren theo cac pham vi khac nhau, chung ta co the tm oc them cac ket qua tot ep tren cac tap san y khoa ve thc hanh Thien cha tr benh tat cua to chc Thien lam giam cang thang MBSR nh sau. i. Thien Giup Giam Bt Cac Chng au Nhc Kabat-Zinn. J., An out-patient program in behavioral medicine for chronic pain patients based on the practice of mindfulness meditation: Theoretical considerations and preliminary results. General Hospital Psychiatry (1982) 4:33-47. (Thc hanh thien giup cho benh nhan ieu hanh cac au nhc cho hu hieu). Kabat-Zinn, J., Lipworth, L. and Burney, R. The clinical use of mindfulness meditation for the self-regulation of chronic pain. Journal of Behavioral Medecine (1985) 8:163-190. (Thc hanh thien trong 10 tuan le gup giam au nhc). Kabat-Zinn, J., Lipworth, L., Burney, R. and Sellers, W., Four year follow-up of a meditation-based program for
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the self-regulation of chronic pain: Treatment outcomes and compliance. Clinical Journal of Pain (1986) 2:159173. (Sau khi thc hanh Thien lam giam au nhc, cac benh nhan tiep tuc c theo doi t 2 thang ri en 4 nam va thay co ket qua dai han tot ep). ii. Thien Lam Giam Bt Cac Benh Tam Than Kabat-Zinn, J., Massion, A. O., Kristeller, J., Peterson, L.G., Fletcher, K., Pbert, L., Linderking, W., Santorelli, S. F., Effectiveness of a meditation-based stress reduction program in the treatment of anxiety disorders. American Journal of Psychiatry (1992) 149:936-943. (Thien giup giam bt benh lo au [anxiety], trong o co nhieu th nh hoang hot hay khiep s). Miller, J., Fletcher, K. and Kabat-Zin, J., Three-year follow-up and clinical implications of a mindfulnessbased stress reduction intervention in the treatment of anxiety disorders. General Hospital Psychiatry (1995) 17:192-200. (Thc hanh Thien trong 8 tuan le, cac benh nhan b chng lo au van co c nhng ket qua giam bt benh lau dai sau o). John Teasdale, Zinden Segal, Mark G. Williams, Ridgeway, Soulsby, Lau. Prevention of relapse or recurrence in major depression by mindfulness-based cognitive therapy.(Ap dung Thien trong nhan thc tr
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lieu giup cho cac benh nhan b chng tram cam a lanh bt b cac y tng tac ong lam benh tai phat). Fried, Robert. Breathing as a clinical tool. (2000) [Chapter] Mostofsky, David I. (Ed); Barlow, David H. (Ed). The management of stress and anxiety in medical disorders. 100-118. (Th c x dung nh mot dung cu lam sang e ieu hanh cang thang va chng lo au). Ma, S.H., & Teasdale, J.D. (2002). Mindfulness-based cognitive therapy for depression: Replication and exploration of differential relapse prevention effects. Submitted for publication. (Thien giup cha tr chng tram cam). Tacon, A. M., McComb, J., Caldera, Y., Randolph, P. (2003). Mindfulness meditation, anxiety reduction, and heart disease: A pilot study. Family & Community Health, 26(1), 25-33. (Thien giup cho cac chng benh lo au va tim) Kabat-Zinn, J. (1990) Full Catastrophe Living: using the wisdom of your body and mind to face stress, pain, and illness. New York, Dell Publishing Kabat-Zinn, J., Lipworth, L., Burney, R., and Sellers, W. (1986) (Sach hng dan thc hanh Thien giam tr cang thang va giai tr benh tat) iii. Thien e Cha Cac Loai Benh Khac

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Kabat-Zinn, J., Wheeler, E., Light, T., Skillings, A., Scharf, M., Cropley, T. G., Hosmer, D., and Bernhard, J., Influence of a mindfulness-based stress reduction intervention on rates of skin clearing in patients with moderate to severe psoriasis undergoing phototherapy (UVB) and photochemotherapy (PUVA). Psychosomatic Medecine (1998) 60:625-632 (Thien giup them vao viec cha tr mau chong benh vay nen, la mot benh ngoai da man tnh, lam noi len nhng vay nga ni khuyu tay, canh tay trc, chan, da au va cac ni khac). Kenneth H. Kaplan, M.D, Don L. Goldenberg, M.D., and Maureen Galvin-Nadeau, The Impact of a meditation-based stress reduction program on Fibromyalgia, General Hospital Psychiatry, 15, 284-289, 1993. (Thien giup giam chng au nhc, met moi va mat ngu). Reibel, D.K., Greeson, J.M., Brainard, G.C., Rosenzwiscz, S. (2001). Mindfulness-based stress reduction and health-related quality of life in a heterogeneous patient population. Center for Integrative Medicine, Philadelphia. (Thien lam giam cang thang va gia tang pham chat i song). Shapiro, S. L., Bootzin, R. R., Figueredo, A. J., Lopez, A. M., and Schwartz, G. E. (2003). The efficacy of mindfulness-based stress reduction in the treatment of sleep disturbance in women with breast cancer. An exploratory study. Journal of Psychosomatic Research,
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54, 85-91 (Thien giup cho phu n b ung th vu ngu tot hn). Sharma. M. P.; Kumaraih, V.; Mishra, H.; Balodhi, J.P (1990) Therapeutic effects of Vipassana Meditation in tension headache. Journal of Personality & Clinical Studies. 6(2), 201-206. (Tac dung cha tr cua Thien Minh Sat (Nam Tong) cho nhng ngi b chng au au). Valentine, E., Sweet, P., (1999) Meditation and attention: a comparison of the effects of concentrative and mindfulness meditation on sustained attention. Mental Health, Religion, and Culture, 2, 1, 59 70. (Thien giup cho gia tang s chu y). iv. Thien Lam Gia Tang Kha Nang Hoat ong Tot Cua He Thong Mien Nhiem Katherine; Sheridan, John F. (2003). Alternations in brain and immune function produced by mindfulness meditation. Psychosomatic Medicine. Vol 65(4), 564570. (Thien lam gia tang chc nang cua bo nao va he mien nhiem). Robinson, Frederick Patrick. Psycho-endocrine-immune response to mindfulness-based stress reduction in HIVinfected individuals. Dissertation Abstracts International Section B: the Sciences & Engineering. Vol 63(1-B), Jul
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2002, 179. (Thien giup cho he mien nhien manh len).

b. Thanh Qua Nghien Cu Cua Vien Y Khoa Than Tam


Vien Y Khoa Than Tam (Mind and Body Medical Institute) hng dan cac benh nhan thc hanh Thien buong th at c nhieu ket qua thuat lai trong cac 9 tai lieu tieu bieu sau ay. 1. Benson H, Alexander S, Eldman C. Decreased premature ventricular contractions through use of the relaxation response in patients with stable ischaemic heart disease. The Lancet. 1975; 380-386. (Giam bt chng co bop tam that sm ni cac benh nhan b chng thieu mau cuc bo qua s thc hanh Thien buong th). 2. Benson H, Dryer T, Hartley LH. Decrease oxygen consumption during exercise with elicitation of the relaxation response. Journal of Human Stress. 1978; 4:38-42. (S giam bt mc tieu thu dng kh khi thc hanh Thien buong th) 3. Benson H, Greenwood MM, Klemchuk H. The relaxation response: Psychological aspect and clinical applications. International Journal of Psychiatry in Medicine. 1975; 6:87-98.(Thien buong th: Kha canh tam ly va ap dung lam sang). 4. Benson H. Your innate asset for combating stress.
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5.

6.

7.

8.

9.

Harvard Business Review. 1974; 52:49-60. (Kha nang bam sinh chong lai s cang thang). Benson H, Lehmann JW, Malhotra MS, Goldman RF. Body temperature changes during the practice of gotummo (heat) yoga. Nature. 1982; 295:234-6. (Nhiet o c the tang trong khi thc hanh Tam Muoi Hoa) Benson H, Malhotra MS, Goldman RF, Jacobs GD, Hopkins PJ. Three case reports of the metabolic and electroencephalographic changes during advanced Buddhist meditative techniques. Behavioral Medicine. 1990; 16:90-5.(Ba trng hp trnh bay ve s chuyen hoa nang lng cung ien nao ky thay oi khi thc hanh Thien Phat Giao cao cap). Benson H. Stress, Anxiety and the Relaxation Response. Behavioral Biological Medicine. 1985; 3: 1-50.(Thien buong th lam giam chng lo au). Benson, H., Kornhaber, A., Kornhaber, C., LeChanu N., Zuttermeister, P., Myers, P., Friedman, R. Increases in positive psychological characteristics with a new relaxation-response curriculum in high school students. Journal of Research & Development in Education. 1994; 27(4):226-31. (Nhng phat trien cac ca tanh tot khi ng dung chng trnh day Thien buong th cho cac hoc sinh trung hoc). Benson, H., Friedman, R. Harnessing the Power of the Placebo Effect and Renaming It "Remembered Wellness." Annual Review of Medicine. 1996; 47:193Trang 31

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99. (Nang lc Khoe Hoi Tng). Ngoai ra, trong nhng cuoc nghien cu cac benh nhan c hng dan ve cach thc hanh Thien buong th, Vien Y Khoa Than Tam (Mind & Body Medical Institute) a thay co cac ket qua nh sau: Cac benh nhan b au kinh nien giam bt s vieng tham bac s o 36% (The Clinical Journal of Pain, Volume 2, pages 305-310, 199). Co s giam bt en 50% cac cuoc vieng tham bac s sau khi thc hanh Thien buong th, nh vay giup cho s tiet kiem ang ke ve chi ph cha tr y khoa. (Behavioral Medicine, Volume 16, pages 165-173, 1990). 80% nhng benh nhan cao huyet ap giam bt huyet ap va bt thuoc men, 16% co kha nang cham dt hoan toan viec uong thuoc. Ket qua nay keo dai trong ba nam. (Journal of Cardiopulmonary Rehabilitation, Volume 9, pages 316-324, 1989). Nhng benh nhan mo tim giam bt nhng chng kho khan sau khi mo. (Behavioral Medicine, Volume 5, pages 111-117, 1989). 100% nhng ngi b chng mat ngu cho biet a gia tang ngu c va 91% giam hay ca cham dt uong thuoc. (The American Journal of Medicine, Volume 100, pages 212-216, 1996). Nhng phu n hiem muon co 42% thu thai va 38% sinh
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con cung giam bt mc tram cam, lo au va gian d. (Journal of American Medical Women's Association. Volume 54, pages 196-8, 1999). Nhng phu n b cac hoi chng hau man kinh nang giam bt 57% cac trieu chng the chat va tam than. (Obstetrics and Gynecology, Volume 75, pages 649-655, April, 1990). Cac hoc sinh trung hoc thc hanh Thien buong th gia tang s t quy trong ang ke. (The Journal of Research and Development in Education, Volume 27, pages 226231, 1994). Cac hoc sinh trong thanh pho gia tang iem so, s hp tac vi nhau va giam bt vang mat. (Journal of Research and Development in Education, Volume 33, pages 156-165, Spring 2000). Cang thang lien he nhieu en benh tim mach. ("Stress in Cardiovascular Diseases" Esch, T., Stefano, G., Fricchione, G., Benson, H. Medical Science Monitor. Vol. 8. No. 5: RA93-101, 2002). Thien buong th giup giam bt cac chng benh do cang thang tao ra. ("The Therapeutic Use of Relaxation Response in Stress-related Diseases" Esch, T., Fricchione, G., Stefano, G. Medical Science Monitor. Vol. 9 No. 2: RA 23-34, 2003).

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Chng II Y NGHA, MUC CH, CONG DUNG VA NEN TANG KH CONG TAM PHAP Chung ta a biet rat ro rang ve s ch li cua Thien qua rat nhieu cuoc nghien cu y khoa. Kh Cong Tam Phap la Thien hoat ong phoi hp vi Thien tnh lang e em lai ket qua tot ep toi a cho ngi tap luyen ve phng dien phat trien sc khoe va niem hanh phuc trong i song. Khi tap Kh Cong Tam Phap, chung ta can hieu ro ve y ngha cua s tap luyen nay cung nhng ket qua that s co c khi chung ta thc hanh chng trnh tap luyen thng xuyen.

1. Y Ngha Kh Cong Tam Phap


Kh la nang lng va chan kh la nang lng tot lanh trong c the. Chan kh co ba loai: 1. Chan kh hay nang lng tot lanh do di truyen t cha me, cha me khoe manh th con cai c phan khoe manh. 2. Chan kh hay nang lng tot lanh t thc pham va nc uong do s tieu hoa cua c the tao ra. Ngoai ra dng kh hay kh oxy khi th vao cung la thanh phan quan
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trong tao ra chan kh. 3. Chan kh con la nang lng tam linh, nguon nang lng cua niem hanh phuc bao la ky dieu bieu lo cung luc ni bo nao va ni tam. Khac vi hai nguon nang lng tren, nguon nang lng tam linh nay co san ay u ni moi ngi, ch can thc hanh s buong xa la niem an vui bng day. Nh the, chan kh co hai loai co c s the chat o la chan kh do di truyen ma ong Y goi la Kh Tien Thien va chan kh do thc an, nc uong va dng kh tao ra goi la Kh Hau Thien . Loai th ba va co c s the chat la ni bo nao va c s tam ly la ni tam goi la nguon nang lng cua niem hanh phuc ky dieu. Ba nguon chan kh noi tren sung man th i song con ngi khoe manh an vui, neu yeu kem th b benh tat va kho au. Theo ong Y, Kh Tien Thien hay chan kh do di truyen ma co, va Kh Hau Thien do dinh dng va dng kh tao ra c tch tu ni vung an ien. Do o, khi tap th an ien va tap cac the van chan kh en luc phu va ngu tang th giup boi bo va phat trien ca hai loai chan kh noi tren trong than the. Con cac bac s Tay Y th nhan manh en s can thiet thc hanh th an ien ma ho goi la th bung hay th hoanh cach mo a en ket qua lam cho than kinh em du, he oi giao cam gia tang hoat ong a en s th gian than va tam rat tot cho s giai tr rat nhieu
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Phung Sn

benh tat. Cong la phng phap tap luyen va than the va tinh than hay cong phu. Tam la tanh thay biet va Phap la s chan that. Tam Phap la tanh thay biet chan that, rong lang, rong ln, vo lng vo bien, an vui ky dieu. Nh vay, Kh Cong Tam Phap la phng phap tap luyen ve the chat lan tinh than e phat trien sc khoe va song vi tam chan that an vui ky dieu. Kh Cong Tam Phap la phng phap tap luyen e phat trien ba nguon nang lng noi tren.

2. Ba Thanh Phan Tap Luyen


Kh Cong Tam Phap phoi hp Thien tnh lang va Thien hoat ong gom co ba thanh phan: Kh Cong Thieu Lam, Yoga va Dng Sinh Tam Phap, phoi hp cach th, cac ong tac, cach van chan kh en 12 bo phan trong ngi, 70 ong tac Yoga can ban phat trien sc manh cua gan, bap tht va xng, va 8 the Dng Sinh Tam Phap co nhng li ch rieng biet cung tao nen trang thai buong th khi van ong, a en s tiep xuc vi niem hanh phuc ky dieu ni Than va Tam. Kh Cong Tam Phap khong ch la nhng cach thc tap luyen ma la mot loi song lanh manh bao gom tap luyen moi ngay, dinh dng tot ep, co i song lanh manh an vui qua Thien tnh lang va Thien hoat ong. ay la s thc hanh rat ro rang, cu the phan anh
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nhng cuoc nghien cu mi nhat cua hai nganh Tay Y va ong Y ve cac phng dien van ong, dinh dng, song i lanh manh, thanh cong va hanh phuc. Tay Y khong noi en chan kh ma ch noi en nang lng t thc pham va dng kh, cac yeu to tot hay xau do di truyen (t ong ba, cha me) va chu trong en s cha tr benh tat bang thuoc men, giai phau hay cac phng thc phong nga benh tat. Ngoai ra, nhieu bac s khuyen khch van ong hay tap luyen the thao, Taichi (mot loai kh cong nhe), kh cong. Thien tnh lang hay hoat ong lam giam s cang thang (stress, la au moi cua rat nhieu benh tat), dinh dng tot va thc hanh buong th ong gop rat nhieu cho s phat trien sc khoe, gia tang tuoi tho va song i hanh phuc. Tay Y hien nay khong ch chu tam en goc re cua benh tat co tnh cach vat ly hay c gii (benh tat phat sinh do vi khuan, s yeu kem cac bo phan trong c the, do s mat quan bnh ve huyet ap, so lng cholesterol, trang thai va sc khoe tim mach thuoc he tuan hoan cung nh cac he than kinh, he ho hap, he tieu hoa, he bai tiet, he mien nhiem, v.v ma con chu trong rat nhieu en sc khoe tam than. Nhieu cuoc nghien cu y khoa cho thay co en 70% cac benh tat ni than the la do tam sinh, ma a so do s cang thang trong i song tao ra. Do o, neu thc hanh cac phng phap giam s cang thang th giam c rat nhieu benh tat.

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Tat ca moi th co mat la do nhieu yeu to khac nhau ket hp lai ma thanh nh sc khoe moi ngi la do nhieu th ket hp: yeu to di truyen, cach an uong, loi song ca nhan, s tap luyen hang ngay, i song tam linh va moi trng sinh song. Noi khac i, ba nguon nang lng di truyen, dinh dng va dng kh cung tam linh tot th sc khoe tot, neu xau th sc khoe yeu kem. o khong phai la mot nh menh do Tri hay Thng e bat chung ta phai ganh chu hoac nghiep bao chung ta khong the thoat khoi. Chung ta co the lam cho ba nguon nang lng noi tren tot ep hn th sc khoe se phat trien. Neu chung ta tieu cc, vien c la b tri phat hay nghiep bao ma khong thay oi cach song tot ep hn nh bo ru, thuoc la, c bac, an qua nhieu tht va chat beo, t van ong, th chung ta lai ong gop them mot yeu to xau vao benh tat. Ngoai ra, nhu cau can thiet cua con ngi moi ni moi thi ai la song i an vui hanh phuc. Thc hanh Thien hay la song vi tam rong lang, trong sang, tnh thc, ben nhay, thong minh, thay biet chan that trong cac hoat ong thng ngay (Thien hoat ong) hay khi ngoi yen va chu tam thoai mai vao hi th (Thien tnh lang) th niem an vui ky dieu bng day. Hien nay nhieu nha tam ly tr lieu va than kinh hoc ang nghien cu ve Thien va niem hanh phuc. Chnh ngai at Lai Lat Ma cung hp tac vi nhieu giao s va chuyen vien tam than hoc trong hn hai thap nien qua trong chng trnh khao cu tm ra phng
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thc thc hanh cu the cung cac ket qua tot ep ma khoa hoc co the kiem chng c. Trc ay ngi ta ch noi en tnh cach thc nghiem cua khoa hoc, nhng trong the ky 21 nay, chung ta lai ang chng kien tnh cach thc nghiem cua ton giao hay i song tam linh cang luc cang gia tang. Khi noi en thc nghiem tc la noi en tnh cach nhan (cause) va qua (effect) co the quan sat, th nghiem va o lng c ma khoa hoc cho o la nhng ieu kien can thiet phai co. Chnh trong chieu hng o ma co cuoc hoi luan Nghien Cu Ve Tam, nam 2005: Khoa Hoc Va ng Dung Cha Tr Cua Thien vao ngay 8, 9, 10 thang 11, nam 2005 (Investigating the Mind 2005, The Science and Clinical Applications of Meditation) tai vung thu o Hoa Thnh on, vi s tham d cua cac chuyen vien thng thang trong nganh nay qua 5 e tai chnh yeu ma ngai at Lai Lat Ma se tham d thao luan trong ca 5 buoi, lien he en thc hanh Thien va cac li ch cu the cua Thien ve the chat lan tinh than. S gap g gia cac nha khoa hoc va ton giao nay la ket qua nghien cu nhieu nam cua cac nha khoa hoc cung s t nguyen e lam oi tng quan sat va th nghiem cua cac thien s cung nhng ngi tu thien thuoc nhieu tong phai e tm ra s ch li co that di s quan sat sac ben cua con mat khoa hoc, khong bo sot mot goc canh nao trong cuoc nghien cu, e tm ra nhng nguyen nhan (nhan) va hau qua (qua) ro rang, cu the va co the thc
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nghiem (lap i lap lai va at c ket qua nh nhau trong ieu kien nh nhau) e ng dung trong i song thng ngay hau at c s khoe manh va hanh phuc. Cuoc hoi luan tren la mot tin mng cho nhan loai. Trong cuon sach nho nay, chung ta se tm hieu them ve mot so cac cuoc nghien cu khoa hoc lien quan en sc khoe, tap luyen, Thien tnh lang va Thien hoat ong cung cach tap luyen can ban cua Kh Cong Tam Phap gom Kh Cong Thieu Lam, Yoga va Dng Sinh Tam Phap tren nen tang cua khoa hoc hien nay, cung nhng li ch va s can thiet phat trien sc khoe va niem an vui tinh than trong i song hang nay. Phng phap tap luyen nay rat ro rang, cu the, khoa hoc va hieu qua ma bat c ngi theo ton giao nao (hoac khong theo ton giao nao) khi tap luyen ung cach eu thay co ket qua tot ep. o la nh luat nhan qua t nhien: Nhan lanh th qua tot. Ngi tap Kh Cong Tam Phap khong nhng phat trien sc khoe ve than ma con gia tang s thong minh ve tr nao va ve cam xuc.

3. T Tri Va Thong Minh Cam Xuc


Thc hanh Thien, ngoai s phat trien sc khoe va tr tue, con giup chung ta phat trien thong minh cam xuc (emotional intelligence). Thong thng khi noi en s thong minh chung ta eu ngh en s thong minh cua tr
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oc. Mot ngi co nhieu kha nang quan sat, ghi nh, phan tch cac d kien mot cach khach quan va a en cac ket luan ro rang la mot ngi thong minh. Tuy nhien, co nhng trng hp cho chung ta thay s thong minh con lien he en mot kha canh quan trong khac cua i song, o la s thong minh cam xuc. Thc hanh s t thay biet chnh mnh mot cach ro rang chan that la m rong pham vi thong minh cua mnh va thay biet ro rang ve nhng cam xuc chnh mnh la roi anh sang cua s thong minh hieu biet o vao tan coi nguon sau kn cua tam thc, t o mot nguon nang lng b e nen co c hoi trao dang va n hoa. Bac s Antonio Damasio, chuyen gia than kinh tai vien ai hoc University of Iowa, co cha tr cho mot luat s rat gioi. May nam trc ay luat s nay b mot bu ung th nho ni nao thuoc vung thuy tran trc. Bac s giai phau cat cuc bu nay thanh cong, nhng khong may lai cat t cac si than kinh noi lien t thuy tran trc en vung hach hanh nhan (amygdala) nam pha trong bo nao. Tuy van co ay u sc khoe, nhng anh ta khong u kha nang lam viec, nen b mat viec lam, b v bo, b mat nha.1 Bac s oc ket qua cua nhng th nghiem ve than kinh tam ly th thay tat ca eu bnh thng nen khong biet benh anh phat xuat t au. Mot hom tnh c ong ta kham pha c khi hoi benh nhan mot cau rat gian d la anh ta muon lay hen lan kham benh ke tiep vao luc nao. Ngi
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Phung Sn

luat s nay da ra mot danh sach ve gi hen ky ti trong vong hai tuan le, nhng cai thuan tien va khong thuan tien cua moi gi hen nhng anh ta lai khong biet c gi hen nao la tot nhat nen khong the quyet nh c nen chon ngay gi nao! Bac s Damasio hieu ra c la ngi benh khong co cam giac (feeling) g ve cac y tng anh trnh bay nen anh khong co kha nang la chon. Bac s Damasio cung co nhng benh nhan khac giong nh trng hp nay. Ho la nhng ngi b chng khiem khuyet vung tran (prefontal deficit), mat du ho phan biet c rat ro rang cai ung va sai gia hai s la chon nhng ho lai co nhng quyet nh sai lam tai hai ve nghe nghiep, tai chanh, gia nh, tnh cam, tieu pha cung nh nhng cong viec khac, lam cho nhng ngi chung quanh tc gian. Ly do gian d la nhng ngi nay, nh benh nhan luat s noi tren, khong co kha nang cam nhan nhng y tng cua mnh. Y tng khong phai ch xuat hien n thuan ma luon luon kem theo mot dong cam xuc phat xuat t nhng kinh nghiem chung ta co trc ay ve nhng ieu ung hay sai, t o can d hay a en viec chon la mot quyet nh nao o gia nhieu s la chon khac nhau. Chnh cai cam nhan ung hay sai o a en mot quyet nh chon cai nay hay cai kia. Neu cam nhan nay khong co th chung ta se khong con kha nang quyet nh, hoac la neu phai quyet nh th lai chon la sai lam, a en nhieu ket qua tai hai. Noi khac i, y tng va cam xuc luon luon
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co mat cung luc, khong bao gi co mot cai goi la y tng thuan tuy khong co cam xuc. Nhng ieu noi tren lien he en e tai ve s thong minh cam xuc c e cap en rat nhieu trong thap nien qua. Trc ay ngi ta ch chu trong en s thong minh tr oc va cho rang ngi nao co ch so thong minh (IQ hay Intelligent Quotient) cao th thong minh nhieu hn va co c hoi thanh cong hn. Trng hoc va cha me hoc sinh rat quan tam en ch so thong minh cua con cai mnh. Tuy nhien, nhieu chuyen gia a trnh bay co mot s thong minh khac rat quan trong khong kem o la thong minh ve cam xuc. Loai thong minh nay neu phat trien se giup cho ngi ta trng thanh, phat trien va thanh cong ln lao trong nhieu lanh vc sinh hoat. Tien s Daniel Goleman, chuyen gia tam ly a viet nhieu sach ve s thong minh cam xuc, la ngi sang lap to chc Dch Vu Thong Minh Cam Xuc, va la giao s tai ai hoc Harvard Boston, tieu bang Massachussetts, ong khch le s giang day ve s thong minh cam xuc nay cho hoc sinh, sinh vien va nhng ngi ang i lam, nhat la nhng ngi co chc vu cao trong x nghiep e ho hieu biet ro ve mnh va ngi, nen de dang thanh cong hn. Ong ta vien dan mot cuoc nghien cu tai cong ty ien thoai ln tai Hoa Ky, phong th nghiem cua cong ty AT&T vung New Jersey, la au nao nghien cu cua cong ty nay, co rat
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Phung Sn

nhieu ky s rat thanh cong trng hoc va ch so thong minh IQ rat cao. Trong cuoc nghien cu nay ngi ta e ngh cac ngi quan tr va nhan vien neu ra ten cua 10 en 15 phan tram nhng ngi c xem la ac biet nhat, nhng ngoi sao sang trong s lam. Sau khi ho duyet lai cac ho s ca nhan, quan sat cach lam viec va phong van cac ngi c xem la rat gioi nay, ho co nhan nh nh sau. Ho a xay dng nen mot he thong than hu e c giup khi can en nh ho goi ai th c tra li, giup , ho gi ien th email hoi ieu g th co hoi bao tra li. Ho la nhng ngi hp tac rat tot ep vi ke khac v ho la nhng ngi hieu biet, te nh, hoa ong, co sc hap dan va am tnh, khong b s thang tran cua xuc cam loi cuon. 2 Chung ta se tm hieu cach lam sao e gia tang s thong minh cam xuc va nhng vung nao trong bo nao lien he en van e nay nhieu hn trong phan noi ve he thong than kinh. Ni ay chung ta noi ve ket qua tot ep cua ngi co s thong minh ma tien s Daniel Goleman trnh bay trong tac pham noi ve tnh chat, s xay dng va ket qua ng dung cua thong minh cam xuc (Working with Emotional Intelligence), cu the trong nhieu lanh vc sinh hoat. T o ngi hoc hoi va thc hanh gia tang kha nang ieu hoa than tam mnh hay t quan (self management)
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trong 5 lanh vc T tri, T Quan, ong Vien, Cam Thong va Kha Nang Tng Quan Tot ep. 3 Kh Cong Tam Phap, ngoai viec giup cho phat trien sc khoe, con chu trong rat nhieu en thong minh cam xuc va thc hanh biet ro hay t tri ve c ong va cam giac ni Than cung cam nhan nhng cac giac an lanh ni Tam. S tap luyen khong ch gii han trong mot hay hai gi tap ma con keo dai suot trong ngay va ca khi buon ngu va luc ngu. Mc o thong minh cam xuc nh o gia tang va giup cho ngi tap hieu ro ve kha nang, cam xuc cua mnh va cua ngi khac e phat trien moi tng quan xa hoi tot ep, nh o ma gia tang s thanh cong trong cong an viec lam cung vi hanh phuc gia nh phat trien.

4. Muc ch, Cong Dung Kh Cong Tam Phap


Khi tap Kh Cong Tam Phap, chung ta phoi hp Thien Tnh Lang vi Thien Hoat ong; ngay ca khi hoat dong, chung ta van chu y en hi th va s buong th. Vao the ky th 21, Vien Y Khoa Than Tam, (Mind & Body Medical Institute) do bac s Herbert Benson ieu hanh vi nhieu chuyen vien ong gop vao chng trnh cung cap cac dch vu cha tr benh tat va phat trien sc khoe cung s thanh cong trong viec lam va hoc hanh qua qua s tac ong tch cc cua s thc hanh tam buong xa va than th
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Phung Sn

gian hay s buong th ma ong goi la the Relaxation Response. S thc hanh nay a c nhieu ton giao hng dan, rieng ve Phat giao, ba tong phai chnh la Tnh o, Thien va Mat Tong eu co nhng phng phap hng dan chi tiet e a en trang thai buong th hay buong xa tam, th gian than. Trong nhieu cuoc khao cu do bac s Richard Friedman, giam oc khao cu cua Vien Y Khoa Than Tam, a ong gop mot phan quan trong va phoi hp vi cac chuyen vien trong nhieu lanh vc chuyen mon lien he. Ho thay ro s ch li lau dai cua thc hanh buong th hay buong xa Tam, th gian Than ma chung ta co the chia thanh tam lanh vc nh sau. 4 1. Benh Tim Mach Benh huyet ap cao (high blood pressure): Giam huyet ap xuong rat ang ke, bt hay khong dung thuoc trong ba nam. Benh tim ap loan nhp (cardiac arrhythmia): Giam bt so lan b. Nhng benh nhan b mo tim b t chng tim ap loan nhp sau khi mo hoac giam bt chng lo au (anxiety), o la chng lo lang, s hai nhieu cap o khac nhau. 2. Cac Benh Lam au Nhc Nhng ngi b au nhc kinh nien thay bt au nhc, hoat ong nhieu hn, giam bt cac chng benh tam than nh lo au, tram cam, gian d.
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Nhng benh nhan au au nhieu loai khac nhau thay giam bt. 3. Benh Tam Than Nhng ngi b chng kho ngu lanh benh va ngu bnh thng. Nhng ngi b chng lo au, tram cam, tc gian giam bt. 4. Benh Ung Th: Giam bt hoi chng va phat trien kha nang kiem soat non ma. 5. Benh Aids: Giam bt hoi chng va gia tang kha nang kiem soat non ma. 6. Ngi i LamViec: Bt lo au, tram cam hay gian d. 7. Sinh Vien: Gia tang niem t quy trong (self esteem). 8. Nhng Chng Lien He en N Gii 36% phu n bi chng hiem muon khong ro nguyen do co con sau thang sau khi thc hanh chng trnh hng dan gom co van ong, dinh dng, giam tr cang thang. Nhng phu n b hoi chng hau man kinh giam tren 50%.

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5. Nhng Li ch Khac Khi Thc Hanh Thien Buong Th


Ngoai ra, vao nam 2005, Ba Claudia Wallis tong hp cac trng hp thc hanh buong th qua cach th an ien (hay th bung) giup cho cac benh nhan bt b au nhc ma chung ta co the tom lai nh sau. 5
# 1 Neu co chng benh Chng au au bat nguon t cang thang hay stress, chat caffeine, ru, anh sang choi, bui bam trong khong kh. Viem khp xng vung au goi (benh h xng khp, Ostheoarthritis) la benh sun khp tao ra cn au va lam cho s i ng kho khan. B thng ton bap tht hay khp ni vung vai. au lng. Benh day than kinh (neuropathy), au ni vung that lng, ni day than kinh b ton hai, lam cho day than kinh ngoai bien b yeu i va te nh trng hp benh tieu ng, ung th, viem herpes hay AIDS. Benh au gia ui pha tren (fibromyalgia) do chng roi loan xng va bap tht gay ra. Nen thc hanh Thien, buong th, quan tng, biofeedback. Thien, buong th.

3 4 5

Tap buong th. Tap buong th. Thc hanh buong th e giam au.

Tap cac th lam gia tang s mem deo cua bap tht nh Yoga.

Bang 1 (2-1) Chng Benh Va Thc Hanh

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6. Chat Ocxt Nitric Xuat Hien Khi Buong Th


Ngoai ra, khi thc hanh buong th th mot chat hoa hoc ac biet xuat hien trong c the, o la chat ocxt nitric. Bac s Herbert Benson nhan manh en tnh cach tch cc, tot ep va ky dieu ma chat ocxt nitric tao ra: ieu quan trong nhat cua chat nay la nhng hoat ong cua no trong bo nao va trong than ngi. ay la mot phan t nho nen khong b gii han bi cac nh luat chi phoi cac phan ng sinh hoa trong c the con ngi. ay la nhng am hi li ti chay khap than the va trong he than kinh trung ng hay bo nao, va gia hai au mut si than kinh cua te bao than kinh, nhng tn hieu hay tin tc truyen i co the c chuyen qua chuyen lai nhieu lan trong nhng am hi li ti o. Chat ocxt nitric xuat hien khi chung ta thc hanh buong th. Bac s Benson a vien dan ket qua cua nhieu cuoc nghien cu ve nhng li ch cua ocxt nitric trong mot pham vi rong ln lien quan en sc khoe cua chung ta co the tom lai nh sau. 6 Lam gia tang tr nh va hoc hoi khi ong vai cua mot chat dan truyen than kinh trong bo nao, ni lien hp than kinh (hai au mut cua si than kinh). Oxt nitric co kha nang ieu chnh truyen thong giup cho cac than kinh dan truyen co nhiem vu chuyen at cac tin tc trong bo nao lam viec hu hieu hn. Lam gia tang s san xuat cac chat opamin (dopamine)
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va enotphin (endorphins) la nhng chat than kinh dan truyen a en cam giac manh khoe va an lac ni chung ta. Hai chat nay cung co the co vai tro trong viec xuat hien cua cac cam giac cc iem ni than the nh s an lac cao o cua ngi chay bo ng trng hay cam giac than tam nhat nh hay vao vung ky dieu (in the zone) cua cac lc s khi tranh tai. (Trong trang thai vao vung ky dieu o ngi lc s thay cai toi tan bien hay vo nga, c ong chan tay rat nhe nhang, linh hoat, chnh xac, t nhien, thoai mai cung vi niem an vui rong ln.) ieu hoa mau huyet chay en moi ni trong c the. Gia tang hieu qua tr lieu phap thay the khch thch to estrogen (estrogen replacement therapy) lam giam benh u uat ni ngi man kinh nguyet. Cha tr chng nao bo thieu dng kh hay oxy do hau qua cua tai bien nao. Lam cho cac mach mau gian ln ra e mau chay nhieu hn ve tim, rat quan trong cho nhng benh nhan tim mach sau khi thay ong mach vanh tim. Chong lai s nhiem trung. Giai tr chng bat lc. Gia tang kha nang cua he thong mien nhiem. a en s th gian va tao duyen cho s cha lanh benh tat qua s cau nguyen.

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7. Nen Tang Kh Cong Tam Phap


Kh Cong Tam Phap la phng phap van ong c the cung luc chu trong en s buong th ma chung ta thay cuoc nghien cu cho biet co nhng ket qua tot ep nh a c Tay Y trnh bay, cung phoi hp vi s hieu biet ve s van hanh chan kh hay nang lng trong c the qua cac ng kinh lac tao ra s quan bnh chan kh a en s phat trien sc khoe cua ong Y. Ngoai ra, Kh Cong Tam Phap la s phoi hp gia Thien hoat ong va Thien tnh lang, phoi hp s thc hanh buong th vi nhng ket qua cu the noi tren. c vay la nh (1) s ng dung tinh yeu thc hanh buong th cua ba tong phai Thien, Tnh o va Mat Tong, (2) cung vi cac the tap luyen cua Kh Cong Thieu Lam chuyen nang lng en 12 bo phan trong c the qua cac ng kinh lac e phat trien sc khoe toi a cua moi ngi, (3) Yoga lam gia tang sc manh cua bap tht va gan cot, va (4) Dng Sinh Tam Phap tao nen s quan bnh toan dien than tam cung c hoi i vao trang thai an vui ky dieu nhat cua con ngi ma Mat Tong goi la ai Lac, Tnh o goi la Cc Lac va Thien Tong goi la Hy Lac. ieu ac biet hn na, niem an vui ky dieu nay xuat hien trong khi tap luyen, phoi hp gia tnh (buong th) va ong (van ong). Niem an vui ky dieu nay keo dai sau khi tap va cung co the c mi goi tr ve bat c luc nao chung ta muon nh khi lai xe, lam viec, an cm, xem tivi, chuyen tro hay tap the thao. Noi tom lai, sau khi a thc hanh
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thanh cong va quen dan vi trang thai an vui, sung sng ma c Phat goi la hy lac (hy la niem vui tam linh, lac la s sung sng ni c the, hay cu the hn la ni bo nao) chung ta co the lam cho trang thai hy lac nay xuat hien lau dai va ben vng hn. Nh the, Kh Cong Tam Phap khong phai ch la mot cach tap luyen ma la mot loi song lanh manh an vui qua s thc hanh buong th, chu tam thoai mai vao cam xuc ni than va ni tam, tap luyen hang ngay cung vi dinh dng 7 tot ep e co c nhng ket qua cu the. Phat trien sc khoe Chan kh gia tang Chong lanh benh tat. Thay biet trong sang Than tam vng vang. Gia nh hanh phuc Hoc hanh thong minh Lam viec gioi dan. Thanh cong trong i Cung song an vui ky dieu.

Bad Decisions: Gretchen Vogel, Scientists Probe Feeling Behind Decision Making, Science, February 28, 1997.
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Emotional Intelligence

Working with Emotional Intelligence, Daniel Goleman, Batam Book, 1998, USA Herbert Benson, MD with Marg Stark, Timeless Healing, Scribner, New York, 1996, trang 146 va ke tiep Newsweek ngay 28 thang 2 nam 2005

5
6

Herbert Benson and William Proctor, The Breakout Principle, New York, Scribner, 2003, trang 49-51
7

c trnh bay chi tiet trong cuon Kh Cong Tam Phap, Lang Tam Linh Truc Vang xuat ban

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Phung Sn

Chng III THC HANH THIEN TNH LANG Sau khi a biet ve ly thuyet tong quat cac chng trnh Thien tnh lang phoi hp vi Thien hoat ong cung cac li ch ac biet Thien mang en, gi ay chung ta thc hanh bc th nhat la Thien tnh lang e chuan b cho viec tap Kh Cong Tam Phap.

1. Chu Tam Vao Hi Th


Tat ca cac chng trnh ng dung Thien e phat trien sc khoe va giam tr benh tat hien nay eu at tren nen tang chu tam vao hi th thoai mai cung thc hanh buong th hay buong xa Tam, th gian Than . Cach thc hanh rut ra t li da cua c Phat trong kinh Quan Niem Hi Th. a so cac to chc Thien va phat trien sc khoe hien nay do cac trng ai hoc hay do cac nha thng hng dan eu rut ra t li day nay, nhng ho khong nhac nh g en kinh Quan Niem Hi Th v ngai b hieu lam la muon pho bien t tng ton giao. Ch co ong Frank Jude Boccio, mot ngi day Yoga soan cuon Mindfulness Yoga, la co noi ro rang cach thc hanh cac
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ong tac la hoan toan theo tien trnh c ch dan trong kinh Quan Niem Hi Th. That ra, bat c ngi nao co ton giao hay khong, ma neu thc hanh ung, th cung at c ket qua nh c Phat a kinh nghiem ve niem hanh phuc ky dieu ni Tam va s sung sng bnh an ni Than. Trc khi oc cac trang ke tiep, chung ta nen e sach xuong va thc hanh bc au tien : Th vao th ra that thoai mai. Khi th, khong can keo dai them hay lam ngan lai. Hi th vao cua chung ta thng ngan hn hi th ra mot chut, khi chu tam thoai mai vao hi th chung ta ch biet hi th vao va hi th ra, co cai dai va co cai ngan, biet hay cam nhan mot cach trc tiep ve moi hi th vao hay hi th ra va o dai cua chung ma khong noi (tham) nh hi th vao ngan, hi th ra dai. Tam vang lang c bao nhieu la tot bay nhieu. 1. Ban au chung ta danh mi phut e tap chu tam thoai mai vao hi th. V nao quen th an ien, th bung, th th an ien, v nao cha quen th th thng, sau nay se tap them cach th an ien. Chung ta co the ngoi tren ghe, gi lng cho thang, neu ai b au lng khong thang lng c th ngoi da lng, neu v nao khong ngoi c phai nam th nam thang lng va buong xa toan than. Chung ta cung co the ngoi tren goi tron e ngoi thien, lng thang, co thang, hai ban tay e thoai mai tren au goi hay e theo an nh tam.
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2. Sau khi ngoi thoai mai, chung ta chu tam nhe nhang va t nhien vao hi th: Th vao cung luc biet hi th vao, th ra cung luc biet hi th ra. e cac y tng bt khi len va loi keo chung ta chung ta co the em so: Th vao th ra em Mot, th vao th ra em Hai, cho en Mi th bat au em Mot lai. Neu quen niem Phat th th vao niem Nam Mo A, th ra Di a Phat hay mot cau nao o thch hp vi niem tin cua ngi tap. 3. Trong trng hp b cac y tng khi len loi keo chay theo chung, th t nhac nh 'chu tam thoai mai vao hi th' va bat au em Mot lai. Sau mi phut, ng len i bo hay thien hanh. i thong tha va chu tam thoai mai vao hi th va bc chan: Th vao em bc chan bc ti: Mot, Hai, Ba, th ra em bc chan bc ti: Mot, Hai, Ba. i bo toi thieu mi phut. Neu thay a thch i bo th tang len mi lam hai hai mi phut. Neu i bo hn mi phut th sau mi phut chung ta khong em so Mot, Hai, Ba khi bc chan bc ti na ma ch biet khi th vao, ban chan bc ti, khi th ra ban chan bc ti. ay la Thien hoat ong: bc i vi tam vang lang va tnh thc. 4. Sau khi tap chu tam vao hi th vai ngay va thc hanh Thien tnh lang (ngoi) va Thien hoat ong (bc) chung ta se quen dan va cam thay thch thu khi thc hanh v cam giac buong th se xuat hien a en niem vui trong sang trong Tam va sung sng ni Than do chat than
kinh dan truyen (neurotransmitter) xuat hien va truyen i
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khap than the. 5. Tiep theo la tap th nhe nhang va sau hn mot cach t nhien nh trong li day ac biet cua cac v Thay tai chua Thieu Lam ve b mat cua cach th cung duy tr s thay biet trong sang, tnh thc va linh ong nh mot ngon en long toa anh sang lien tuc nh sau. "Mot ngon en long thap sang trong thien ng va tiep tuc toa anh sang trong suot bon mua. Ngi tu thien giup ngon en long nay chay qua hi th Khi luyen th kh cong, ngi tap c hng dan bi ba nguyen tac: Th nhat la duy tr s vang lang cua Tam, th hai la s mem mai cua Than va th ba la s em du va tron ven cua hi th. S vang lang la do ni Tam Khong (hay tam rong lang) tam ch thay biet tanh chan that, van phap (moi hien tng) ri vao chon khong nh a chm ay bien. Trong trang thai mem mai, cac bap tht nhuyen nh cat lun, trong o mau chay theo hi th kh cong mot cach trn tru. Hi th vao va hi th ra phai sau, dai, tron ven va eu an, e cho hi th vao va hi th ra khong sai biet chut nao ca." Nh vay, khi tap th theo thien hay kh cong can nh bon yeu to: 1. Chanh niem la s thc hanh chu tam nhe nhang ni hi th va thay biet ro rang, o chnh la ngon en thap sang Tam cung lam cho bo nao em du.
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2. Tam vang lang, ng chay theo cac y tng hay cam xuc. 3. Than the buong xa that thoai mai. 4. Hi th em du, tap th sau va dai hn mot t (cung luc e 10% s chu tam vao hi th) e gia tang s tnh thc, nhng ng chu tam qua nhieu se lam chong met. Sau khi quen dan th hi th tr nen sau, dai va eu an mot cach t nhien.

2. Tap Th an ien
Th an ien hay th bung, con goi la th hoanh cach mo, la khi th vao bung phnh ra, khi th ra bung xep xuong. Th an ien lam cho bo nao th gian nhanh chong va Tam buong xa de dang. Hien nay nhieu nha thng va nhieu bac s nhac nh benh nhan tap th an ien ma ho goi la th hoanh cach mo e lam du bt cac loai au nhc cung nh lam giam cang thang.

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Hinh 1 (3-1) Th Vao Phong

Hinh 2 (3-2) Th Ra Xep

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Khi th vao bung phnh ra. Nh ay nhe thanh bung ra pha trc e cho bung phnh ra va nh ng co ay hi (don hi) xuong pha di (vung hau mon) v lam nh vay la ep hi nh ran, co the a en benh tr. Khi th ra th ay nhe thanh bung vao. Th vao va th ra that nhe nhang nh canh ca hai chieu m ra va m vao trn tru, khong nn hi, khong tng tng hi chay xuong an ien v lam nh vay se chong met. Ban au tap nam phut, roi tang len mi phut. Khi thay th quen dan th tang len mi lam phut roi tang len hai mi phut. Khi i bo ngoai tri hay i thien hanh tap th an ien rat tot. Sau mot thi gian bung se quen dan cach th va t ong th an ien ma khong can s co y, nh mot ngi tap lai xe, sau khi a thuan thuc th lai rat t nhien.
Hinh 3 (3-3) Ba an ien

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3. Ba an ien
Ngoai an ien ha ni vung bung, trong than the chung ta con co ang ien trung va an ien thng. an ien trung lien he en nang lng cua tnh thng va he mien nhiem. an ien thng lien he en vung nao pha trc tran va co vai tro rat quan trong trong viec duy tr s chu tam thoai mai va cam nhan niem an vui va sung sng ni Tam va ni Than. Nh vay, an ien khong phai la mot iem ma la mot vung co chc nang quan trong trong viec cam nhan cac nguon nang lng tot ep va t o tac ong vao nhng vung khac trong c the.

4. Cac Chat Than Kinh Dan Truyen Tot


Chung ta can biet them ve ba an ien v ba vung o co vai tro rat quan trong trong viec tap luyen cho co ket qua khoe manh va an vui ky dieu ni moi chung ta. Khi tap th nhe nhang, cham va co s chu tam thoai mai th Tam cua chung ta dan dan tr nen vang lang, bo nao th gian, 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 (enkephalin, rat giong vi endorphins tiet ra t vung cau
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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 tin 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.

5. S Quan Trong Cua Chat Endorphins


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
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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. 1. Lam cho s tre trung keo dai (lao hoa cham lai). 2. 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. 3. Lam giam s au n. 4. Lam giam s cang thang la au moi cua rat nhieu benh tat. 5. 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
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cam giac khoe manh. Ben canh o, cac nhan vien y te hng dan cac benh nhan th sau va quan tng (tng thay cac hnh anh vui ti, tch cc) lam giam au va mau lanh benh. Am nhac cung ong gop vao viec san xuat chat endorphins. Mot cach tong quat, cac cuoc nghien cu y khoa cho thay khi chung ta co cam gian hn h, vui ti th c the co kha nang lam giam bt nhng hau qua tai hai cua s cang thang gay nen, lam chung ta bt i rat nhieu met moi, lo lang, buon rau, benh tat hay chet sm. 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.

6. Van ong Lam Endorphins Xuat Hien


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
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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
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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 mien nhiem, gia tang sc khoe va giup c the duy tr s tre trung hay khong b lao hoa theo mc o bnh thng. Khi tap luyen, van ong nh tap hieu kh (aerobic), chay bo th 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 th mi co c mc o beta endorphins nh trc ay. ay co the noi la mot ieu bat tien, 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?

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7. Chat Dopamine
Co mot chat than kinh dan truyen th hai khong kem quan trong, o la chat o-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 la "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, Ph.D, chuyen nghien cu ve s au nhc tai vien ai hoc UCSF San Fransisco, cho biet ket qua cac cuoc nghien cu cho thay vung "Cac nhan nam ke nhau" (neuclus accumbens) co vai tro rat quan trong trong s ong vien con ngi e hanh ong theo mot chieu hng nao o hau tm en s vui sng ma bao ve i song va noi tiep giong noi. Trong bo nao, vung "Cac nhan nam ke nhau" nay la mot he thong cac si than kinh nam pha di thuy tran trc cua bo nao tiet ra chat dopamine tao ra nhng cam giac sung sng e ap ng lai nhng sinh hoat bao ton i song cung noi giong nh an vao luc oi, uong nc luc khat, tnh duc, van ong. Nha than kinh hoc Richard
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S Phoi Hp Tot ep Gia Thien Va Khoa Hoc

Davidson cho rang chat than kinh dan truyen dopamine tao thuan duyen cho nhng tn hieu cua nhng cam xuc tot nh tnh thng, long tha th, gia vung vo nao trc tran ben trai (VNTT ben trai) vi cac trung tam cam xuc trong bo nao trong o co vung "Ban Thng Niem Vui Sng" hay Cac nhan nam 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. Cac nha nghien cu nhan thay vung "Cac nhan nam ke nhau" (nucleus accumbens) la bo may tao ra s ban thng niem an vui sung sng bang cach tiet ra nhng lieu thuoc rat manh lam giam au (chat nh thuoc phien lam giam au hay opioids) va nhat la chat dopamine lam phat sinh cam giac an vui, tch cc. 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, a khch ong than the tao ra cac chat hoa hoc lam cho yeu he thong mien nhiem, a en benh tat, kho lanh benh va lam cho i song ngan i. Ngc lai, s phan chan vui ti bao ve
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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, hanh phuc va niem vui sng khong phai la ch ni Tam ma con co nguon goc can ban ni Than hay bo nao ma nhieu cuoc nghien cu khoa hoc, a trnh bay phan trc cung nh cac phan sau, cho biet khi 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. 1

8. Ta Phai Tch Cc Trong S Phat Trien Sc Khoe


Chung ta thng on nhan s cham soc t bac s roi uong thuoc men e cha tr benh tat. Co nhieu bac s hien nay co ong chng trnh moi ngi phai t cham soc i song cua mnh qua tap Thien, van ong va dinh dng tot e phat trien sc khoe va hanh phuc trong i song. Ho a thanh lap rat nhieu trung tam y khoa Than va Tam e hng dan cho benh nhan cung nh nhng ngi cha benh theo ng hng noi tren.

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Bac s James S. Gordon, giam oc trung tam y khoa Than Tam (Center for Mind-Body Medicine) vung thu o Hoa Ky Washington, D.C. a nghien cu cac chng trnh Thien ap dung hien nay va chia lam ba loai chnh. 1. Thien chu tam vao mot oi tng nh em hi th, oc mot ch hay cau eu eu. 2. Thien tnh thc vi tam m rong va thoai mai. 3. Thien van ong nh c ong tay, chan hoac than eu an. Tat ca ba th tren eu a en trang thai buong th. Buong th va cha tr benh tat la pham vi nghien cu va hng dan cua bac s Herbert Benson. Ong nhan manh rang rat nhieu cuoc nghien cu y khoa a cho thay khi thc hanh Thien th trang thai buong th xuat hien lam cho mc o chuyen hoa nang lng giam xuong, tim ap cham lai, ap xuat mau giam, phoi th du i, cac lan song nao cham lai. Quan trong nhat trong s thc hanh la khong suy ngh va lap i lap lai eu an. S thc hanh tng oi n gian nhng rat hieu nghiem v lam cho s cang thang giam i rat nhieu. Bac s Benson cho biet t 60% en 90% nhng ngi b benh i kham bac s la do s cang thang ni Than Tam gay ra, a en cac chng lo au, tram cam nhe, gian d, thu han, cao huyet ap, cac chng tim ap khong eu, cac chng au nhc, hiem muon con cai, mat ngu, cung nhieu th benh khac.
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Nhieu ngi biet Thien giup cho ho giam tr benh tat, gia tang sc khoe nhng ho khong thc hanh c thng xuyen, neu moi ngi tm c mot phng phap Thien thch hp ma ho co the thc hanh lau dai th rat tot cho ho ong thi giam bt ganh nang y te cho xa hoi noi chung. Do o, chung ta can nh: Thien co ba loai: hai loai thuoc thien tnh lang va mot loai thuoc thien hoat ong. Moi ngi chon lay loai thien thch hp cho mnh e ap dung hang ngay. Chung ta co the ghi ten theo hoc Thien tai cac trung tam khap ni tai Hoa Ky va nhieu nc khac. Hien nay co nhieu chng trnh giup chung ta tao ra ieu kien thuan li e co i song vui ti cung thai o tch cc trong sinh hoat hang ngay nh : thc hanh s chu tam thoai mai vao hi th (cam nhan cam giac ngon khi an uong hay an trong s chu tam thoai mai, i bo, tap the duc hay the thao), tap Thien tnh lang (nh ngoi Thien), tap Thien hoat ong (nh kh cong, yoga, dng sinh, taichi, i tham cac vung phong canh ep, song vui ve, cam thong vi nhng ngi trong gia nh, viet hoi ky ghi ro nhng luc cam thay sung sng cung nguyen nhan phat sinh, nhng luc lo au, gian hn, buon rau, bat
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an cung nhng nguyen nhan cua chung). Neu chung ta muon tham d vao cac chng trnh do cac bac s noi tieng hng dan, th ngoai hai chng trnh cua tien s Kabat Zinn va bac s Herbert Benson a e cap trc ay, chung ta cung co the ghi ten ni chng trnh cua bac s Andrew Weil thuoc vien ai hoc Arizona nham phat trien sc khoe toan dien gom Than, Tam va Than (ben kh cong th goi la tinh, kh va than) ma c the con ngi ong mot vai tro quan trong trong s t cha lanh benh tat cho mnh. ieu nay co ve i ngc dong vi y khoa hien nay v nhieu bac van chu trong viec cha tr benh tat theo cach thong thng Bac s Weil nhan manh en kha nang c the co the ieu tr benh tat va lam cho manh khoe tr lai. Ong ta cho v du neu mot ngi b vi trung ben ngoai xam nhap lam b benh, bac s cho benh nhan uong thuoc e giam so lng vi trung trong c the xuong en mc c the u sc oi khang, tieu diet vi trung va t giup cho mnh phuc hoi khoe manh. ay la mot phng phap phoi hp cha tr cua nhieu truyen thong y hoc ong va Tay cung mang mot y ngha tch cc ve s lam cho than the lanh manh. Bac s Weil cho mot v du la co mot benh nhan en gap ong ta sau khi c chan oan la b bnh viem khp dang thap (rheumatoid arthitris) va c nha thng cho vao chng trnh cha tr uong thuoc th manh vi nhieu phan ng
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thuoc tai hai va phai tra tien thuoc men la 20 ngan my kim mot nam. Khi en vi chng trnh bac s Weil, ong ta thc hanh mot chng trnh an uong mi la loai bo tat ca cac chat beo (m) t tht ca, roi thc hanh chng trnh lam giam cang thang do viec mat cong an viec lam cung cai chet cua cha ong tao ra. Gi ay ong ta gan nh khong can phai dung thuoc men trong s cha tr na va sc khoe cua ong ta phat trien kha quan. Cac chng trnh phat trien sc khoe cua ba trung tam noi tren nhan manh en cach lam cho c the thoai mai, tinh than buong th, thc hanh th theo Thien hay chu tam thoai mai vao hi th, an uong lanh manh va song i vui ti. Do o, khi thc hanh Thien tnh lang va Thien hoat ong cua Kh Cong Tam Phap, chung ta thc hanh ung theo cach thc noi tren trong khi ngoi yen lang, trong khi tap luyen, va nhat la chu tam thoai mai vao hi th vao va hi th ra khi i, ng, nam, ngoi, an cm, noi chuyen, lam viec, lai xe, tom lai la trong moi hoat ong cang nhieu cang tot. Nh ngai at Lai Lat Ma noi muc ch cua i ngi la song an vui hanh phuc, cac nha khoa hoc noi tren nhac nh them la muon co an vui, khoe manh va hanh phuc th thc hanh song i tnh thc: Biet ve hi th vao, hi th ra, than the khi ngoi yen hay khi hoat ong, trang thai tinh than cua chnh mnh cung cac xuc cam va nguyen nhan tao ra chung, chung ta thay hai ben that gan gui nhau.

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Theo li ch dan tot ep tren, chung ta xac nhan lai muc ch mnh mong muon: Toi muon c khoe manh va hanh phuc. Toi thc hanh thien tnh lang va thien hoat ong theo kha nang cua mnh hang ngay. Ngay hom nay toi bat au thc hanh v toi biet ro "Con ng ngan dam ch bat au bang mot bc chan au tien". Toi e sach xuong va ngoi th thoai mai trong 10 phut. Trong tuan le au tien, chung ta danh th gi e tap th, ban au th thng sau o tap th an ien theo cach hng dan phan tren. Khi tap th an ien, co the ngoi, i, ng hay nam eu c ca, mien sao thc hanh s chu tam thoai mai ni hi th vao va hi th ra cung cam nhan thanh bung phnh len va xep xuong theo hi th. Ban au tap 10 phut, sau o tang dan cung vi cam giac vui thch khi chu tam thoai mai vao hi th an ien.
1

e tm hieu chi tiet hn, xin quy v vui long oc them cac tai lieu nghien cu lien he en cac van e noi tren va a c vien dan ni chng 1 va Chng 2. Ngoai ra con co cac tai lieu nghien cu sau ay.

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1. J. Matthew Neal. The Pituitary Gland. Basic Endocrinology, An Integrative Approach. Blacwell Science; 2000 2. Taylor DV, Boyajian JG, James N, Woods D, ChiczDemet A, Wilson AF, Sandman CA. Acidosis Stimulates Beta-Endorphin Release During Exercise. Journal of Applied Physiology, 1994 3. The Antidepressive Effects of Exercise. Neurochemistry cited 2003 December. Available from: WRL: http://sulcus.berkeley.edu/mcb/165_001/papers/manuscripts 4. Synthesis of Catecholamines. University of Washington. Audgust 2000 [cited 2003 December 1] Available from URL: http://courses.washington.edu/chat543/cvans/catechol 5. James N. Campbell, Endorphins, Worlbook on Line Reference Center, 2005, World Book, Inc. 6. Mindfulness Yoga, Frank Jude BoccioWisdom Publication, 2004 7. Messengers of Paradise by Charles F. Levinthal, Doubleday, 1988 8. Molecules of Emotion by Candace B. Pert, Simon & Schuster, 1997 9. Messengers of Paradise by Charles F. Levinthal, Doubleday, 1988 10. Robert F. Gears, K.O. Aley, PhD, bai khao cu lien he ve chat giam au thien nhien trong Journal of Neuroscience, August 15.
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11. Medical, Science, Sports and Exercice 27 (1995), Herbert Benson trang 765-776 12. Vao mang li va anh ch Andrew Weil, i vao chng trnh lam cho phat trien sc khoe trong tam tuan le, neu thay thch hp co the ghi danh lien.

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Phung Sn

Chng IV HUAN LUYEN THAN VA HUAN LUYEN TAM Xin tiep tuc tap th an ien, gi ay chung ta tm hieu ro hn ve y ngha va li ch cua s tap luyen bi v khi nh lam mot cong viec g, chung ta can phai biet that ro muc ch, phng phap va ket qua th viec lam ay mi that s co li ch. Khi tap Kh Cong Tam Phap, chung ta can biet ro chung ta muon g, phng phap thc hanh ra sao va nhng li ch g chung ta co c khi tap luyen, e chung ta co the oi chieu ro rang ket qua co c ni Than va ni Tam, trc va sau khi tap. Nhieu chng trnh hng dan thc hanh Thien hien nay tai cac vien ai hoc, cac trung tam y khoa va cac to chc phat trien sc khoe, giam tr benh tat, ch nhan manh en s buong xa Tam, th gian Than hay buong th (relaxation) qua cach th bung hay hoanh cach mo cung nhan biet cac y tng va cac cam xuc xuat hien ma khong chay theo chung. Ho tranh phan e cap en Phat Phap trong Thien, v e ngai b hieu lam la muon truyen ba Phat Phap. Tuy nhien, nhng ngi hoc hoi them ve li ch day cua c Phat khi thc hanh Thien buong th hay phan huan luyen Tam ben canh huan luyen Than th ho co s phat trien tam linh tot ep hn va de dang thc hanh s
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buong xa. Do o, tm hieu them ve cot tuy cua Thien la ieu rat can thiet.

1. Hanh Phuc Co San Va Hanh Phuc Do Tu Tap


Trong cac buoi noi chuyen tai tieu bang Arizona vao nam 1993, c at Lai Lat Ma nhan manh: Toi tin tng muc ch chnh yeu cua i song chung ta la tm hanh phuc. Va theo ngai, niem vui co c t s manh khoe the chat, giau co va s lien he tot ep vi nhng ngi khac van cha phai la hanh phuc that s neu Tam khong c bnh an. Mot ngi cha ng nhieu s tc gian se lam cho ho sinh benh tat. Mot ngi bc doc, tinh than tieu cc th du co nhieu tien bac va cua cai, ho cung khong the co hanh phuc c, cha noi en nhng loai benh tat phat sinh ra do loi song va suy ngh tieu cc nay. Tap ch y khoa Circulation a pho bien cuoc nghien cu ve benh tim mach va cho thay ngi de tc gian th b nguy c chng tim ngng ap cap tnh hay chng nhoi mau c tim gap ba lan ngi thng. ao Phat hng en s phat trien sc khoe the chat va i song an vui tinh than. c Phat khuyen khch ngi c s hoc hanh va lam viec e phat trien s nghiep, co nha ca, tien bac va biet cach kinh doanh. Khi co tien bac th ng hoang ph, biet lam cac viec t thien cung giup
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Phung Sn

than nhan. Khi c Phat vn Cap Co oc, rng Ky a, thanh pho Xa Ve, co mot ngi hoi c Phat lam cach nao e lam ra nhieu cua cai va tao dng san nghiep ben vng, c Phat day nh sau: Mi hoc nghe nghiep kheo, Phng tien gom tai vat, c tai vat kia roi, Phai nen chia lam bon, Mot phan e kinh doanh, Phan con lai e danh, Ngh en ngi thieu thon. Ngi kinh doanh s nghiep, Lam ruong, i buon ban, Chan trau de phon thnh, Nha ca dung cau li, Tao phong oc ging nam, Sau phng cach nuoi song, Phng tien tao moi th, e song i an on. Kheo tu nghiep nh the, Dung tr tue cau tai, Cua bau theo o co, Nh cac dong ve bien, Tai san nhieu nh the, Nh ong gom v ngot,
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Ngay em cua tang dan, Nh kien don ong moi. 1 Li khuyen cua c Phat oi vi ngi c s song trong gia nh nen co gang lam viec e tao ra cua cai cach ay tren hai ngan nam rat phu hp vi i song ngi c s trong the ky 21 nay: Co gang lam viec co tien cua e song cuoc i tot ep. Tuy nhien, trong moi thi ai, lam viec nhieu th b hao ton nhieu ve sc khoe va an lac tinh than. Do o c Phat day ngi c s phai gan gui quy v tang ni hay nhng ngi hng dan tinh than e hoc hoi nhng phng phap song i an vui va khoe manh. c Phat cung thng nhac nh ngi c s tai gia, khi lam viec va song trong gia nh co v chong, con cai, cha me, anh em, ngi lam viec, ngoai th co ban be cung nhng ngi quen biet, nen thc hanh s tu hoc e e song i an lac cua ngi giac ngo ma Phat goi la bac Chan Nhan, mot con ngi co s hieu biet ro rang, tnh thng rong ln va hanh phuc bao la. Ngi c s song i giac ngo th ho se em en nhieu ieu tot lanh cho ban than, gia nh va xa hoi. c Phat day trong Tang Chi Bo Kinh nh sau: Nay quy thay, v nh mot tran ma ln em lai mua gat c chn muoi, a lai li ch an lac cho nhieu ngi. Cung vay, nay quy thay, bac Chan Nhan sanh ra trong gia nh, a lai li ch, hanh phuc va an lac cho cha me; a lai li ch, hanh phuc va an lac cho v con, a lai li ch,
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Phung Sn

hanh phuc va an lac cho ban be, than hu; a lai li ch, hanh phuc va an lac cho sa mon, ba la mon2 Nh vay khong phai ch co nhng ngi i tu mi tr thanh bac Chan Nhan hay bac giac ngo, ma nhng ngi c s tai gia co chong v, con cai, cha me, anh em, ban be than hu chung quanh van co kha nang tr thanh bac Chan Nhan, song i giac ngo ngay trong cuoc i. o chnh la s mau nhiem ac biet trong ao Phat. ao Phat nhan manh moi ngi chung ta eu co Phat tanh. o la tanh rong lang, rong ln, khong sanh cung khong diet trong o co mat ba nguon nang lng toa sang i ngi, o la (1) nang lng cua s thay biet ro rang, (2) tnh thng yeu trong sang va (3) niem an vui ky dieu. Nhng th o co san ni moi chung ta, khong phai do s tu tap mi co c. Tuy nhien, t khi sinh ra cho en nay, chung ta b nhng thoi quen dnh mac vao nhng ieu mnh a thch hay ghet bo, a en nhng cam giac vui buon, sng kho chuyen ong khong ngng va tao thanh mot bc man bao phu quanh ta lam cho cai thay biet chan that ro rang, tnh thng yeu va hanh phuc kho co the bay to ra c. Do o, e co c niem hanh phuc that s, chung ta thc hanh s buong xa thoai mai e tam tr ve trang thai rong lang va trong sang ban au cung tap luyen hay tu tap
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e phat trien kha nang an tru trong niem vang lang va an lac. Chung ta thng ngh tu tap la ni Tam ma t khi ngh en s tu tap cung la ni Than, trong o quan trong nhat la bo nao. Moi ngi chung ta sinh ra co cac yeu to di truyen nh ban nang sinh ton hng ve s tm kiem che ch e c an toan, thc pham, phan ng e bao ve i song. Nhng ieu o bieu lo qua s phoi hp hang trieu trieu cac s tng quan cua nhng te bao than kinh, ket thanh nhng chuoi lien he co nh cua nhng hoat ong cua cac te bao than kinh nay. Tuy nhien, bo nao cung rat uyen chuyen e thch nghi hay thay oi theo hoan canh mi. S thay oi nay co the tot hay xau, co the a en s khoe manh an vui hay benh tat va kho au. S lap i lap lai mot ong tac hay mot thai o a en s ghi nhan va phat trien trong bo nao ni phan lien he en ong tac hay thai o o. Bac s Avi Karni va bac s Leslie Underleider thuoc Vien Quoc Gia Tam Than (National Institue of Mental Health) a xac nhan ieu tren qua cuoc th nghiem gian d nh sau: Cho nhng ngi tham d cuoc th nghiem go ngon tay lien tuc trong nhieu ngay, cang luc cang chnh xac va mau hn. Sau bon tuan le, cac bac s chup hnh bo nao cua nhng ngi nay va thay phan nao lien he vi ong tac go tay ln ra. ieu nay chng to s tap luyen eu an a tuyen c them cac te bao than kinh khac tham d
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Phung Sn

cung vi nhng ng giay hay mach than kinh noi ket mi phat sinh phat trien khi tap luyen.3 Bo nao va tam lien he vi nhau mat thiet, mot ben la vat chat co the nhn thay, can o, va mot ben la phi vat chat, khong co hnh thu, mau sac hay v tr. Tuy nhien, cai g bieu lo ni bo nao th bieu lo ni Tam, cai g bieu lo ni Tam th bieu lo ni bo nao. o la tnh cach khong hai hay bat nh cua bo nao va cua Tam cung nh cac hien tng khac. S tu tap trong ao Phat gom hai phan. Trc het la huan luyen ngi tu hoc phat trien kha nang chu y va phat trien kha nang nhan biet nguyen nhan va hau qua nhng kinh nghiem sng va kho mot cach ro rang. Sau o la phat trien kha nang thau suot tat ca moi hien tng, trong o co ca nhng cam xuc thng ghet, than thu, a gian, thoai mai, s hai, ham muon, chan chng, sng kho, va bieu lo tren bnh dien sac hay tng, nh s gian d xuat hien th cam thay s cang thang ni Tam va ap lc ni Than do tim ap manh, th mau hn, cac bap tht san lai, va bieu lo tren bnh dien khong hay tanh. Moi th co mat ben trong ta hay ben ngoai ta du la vat chat, nh oa hoa, hay khong phai la vat chat, nh mot y tng, mot niem vui, eu co the nhan biet c qua mat thay, tai nghe, mui ngi, mieng nem, than xuc cham va y hay trung khu than kinh phat sinh cac y tng. S nhan biet ve sac hay tng o rat can thiet cho i song cua chung ta, nhng neu chung ta ch thay sac hay tng o ma khong thay tanh
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rong lang hay nh th, nh vay o, cua cac hnh thu, mau sac, am thanh, mui, v, xuc cham va y tng th chung ta b troi buoc vao trong cai thay nghe, phat sinh ra nhng cam xuc tieu cc. Chanh kien, ma thien s Lam Te, goi la kien giai chan chnh, s thay biet chan that, co mat khi chung ta thau suot tng va tanh cung bieu lo mot luc. T kinh nghiem cu the, ro rang va chan that o chung ta ng dung vao cac sinh hoat hang ngay e phat trien kha nang t tri, o la biet that s nhng nguyen nhan va hau qua, khi nao hanh phuc xuat hien cung pham chat cua no. Sau khi co nhng hieu biet trc tiep va ro rang ve niem hanh phuc xuat hien qua s t tri, chung ta phat trien kha nang an tru trong s vang lang, thoai mai e tam co c hoi buong xa. Khi s vang lang va buon xa ung mc th tam t tr ve vi trang thai rong lang rong ln ban au, trong o nguon nang lng cua s thay biet ro rang chan that, tnh thng yeu va hanh phuc rc r bng day, bieu lo thanh niem an vui trong sang, vng chai, thanh thi, hieu biet, cam thong trong cac sinh hoat hang ngay. Ngi c s tai gia song nh vay c Phat goi la bac Chan Nhan, mot con ngi chan that, thng song vi tanh thay biet ro rang o, co tnh thng yeu va s hieu biet, vi tam dung manh (vo uy) lam tat ca moi cong viec can lam cho ban than va cho v chong, con cai, cha me, anh em, ban be, xom lang ma long an vui, thoai mai va thanh thi.
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2. Muc ch Tap Kh Cong Tam Phap


Muc ch cua Kh Cong Tam Phap la huan huyen Than va huan luyen Tam nh cac chng trnh phat trien sc khoe the chat va tinh than a trnh bay trc ay e song khoe manh, hanh phuc va thanh cong trong cuoc song hang ngay. Ngi i tu cung muon co sc khoe, hanh phuc va thanh cong trong i song tu hanh, ngi c s cung muon co sc khoe, hanh phuc va thanh cong trong i song gia dnh trong moi tng quan tot ep vi chong v, con cai, cha me, anh em, ba con, ban be, cong ong va xa hoi. Moi ben co mot loi sinh hoat rieng biet nh s thc hanh Kh Cong Tam Phap co hai phan nh nhau, o la huan luyen Than va huan luyen Tam. Phng phap tap luyen Than, trong o co bo nao, va Tam phoi hp vi nhau khi tap va trong cac hoat ong e co c niem an vui ky dieu va sc khoe tot ep trong i song hang ngay. Moi ieu tot hay xau xuat hien ben ngoai hay ni Than va Tam chung ta ieu b chi phoi bi luat nhan qua: Thc hanh ieu ung va tot th a en ket qua tot, thc hanh ieu sai va xau th a en ket qua xau. Ket qua tot hay xau o goi la nghiep bao. Co nhieu trng hp luat nhan qua tac ong trong mot pham vi rong ln hn i song mot ca nhan nh cong ong, quoc gia, khu vc moi sinh, kinh te hay chnh tr (khong gian) hay qua s noi tiep cua nhieu the he t ong ba en con chau (thi gian). Trong pham vi ca nhan th chung ta de dang nhan thay tac ong cua luat nhan qua va
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goi o la nghiep hay biet nghiep. Nghiep la hanh ong trong o co s tap luyen va cach an uong, li noi, s suy ngh cung nh loi song cua moi ngi va s tac ong cua chung a en cac ket qua tot hay xau cho moi ca nhan. Trong trng hp lien he en khong gian rong ln va thi gian lau dai hn nh mot giong ho, cong ong, quoc gia, chung toc, qua at, th chung ta goi la cong nghiep, nh dch cum gia cam la cong nghiep chung cua loai ngi. Chung ta co the lay v du ve cam xuc s hai. S hai la mot cam xuc co nhieu cap o khac nhau khi chung ta oi dien vi mot s nguy hiem that s nh ang i bo trong rng thnh lnh thay xuat hien mot con gau ln, hoac la chung ta ngoi trong phong xem truyen hnh ve phim kinh d, ma quai. Vao thap niem 1970, tam ly gia Paul Ekman va nhieu nha tam ly hoc tm hieu ve cam xuc ni cac chung toc khac nhau e biet ro ve y ngha cua s bieu lo cam xuc qua net mat nh hanh phuc, lo lang, ghe tm, gian d, kho au, buon rau hay s hai. Ho ket luan: Nhng ngi thuoc cac chung toc va van hoa khac nhau khi nhn vao hnh bay to niem vui (nu ci) hay s gian d (mat trn, moi bam) vv e nhan biet ve cam xuc cua ngi trong tam hnh. Noi khac i, cam xuc co tnh cach pho bien. Mot ngi dan song trong mot bo lac tai mot hai ao cach biet vi the gii van minh hay mot ngi dan song tai thanh pho New York hay Tokyo dong uc nao nhiet th s bieu lo cam xuc cua ho tren net mat thng giong nhau..
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Khong nhng loai ngi co s s hai ma ca ni loai vat cung vay. Charles Darwin, ngi khai sinh ra ly thuyet tien hoa e giai thch ve tien trnh phat trien cac loai sinh vat qua nhieu trieu nam, la mot trong nhng ngi au tien cho rang s hai co c s the chat hay sinh hoc. Khi nhng con chuot, chim, s t, beo, gau, kh hay loai ngi oi au vi nhng hiem nguy e doa mang song th eu phan ng nh nhau: b te liet tai cho, tim ap manh, phoi gia tang nhp th, chat hoa hoc lam cang thang gia tang trong mau, khiep hai. Ngi ta cung kham pha s hai va co tnh cach di truyen va co tnh cach hoc hoi. Trong Tam chung ta c truyen lai ve s s hai loai ran nhng neu khong ai noi cho biet loai ran nguy hiem th s s hai nay khong phat sinh. Trong cuoc khao cu ve ieu tren c tng thuat vi hnh chup trong tap san National Geography nam 2005, cac chuyen gia tam ly a cho mot em be mi sinh vai thang nam tren mot con tran khoanh tron ma net mat em van ti ci, khong chut s hai. Co the sau nay ln hn, em be mi biet s loai ran khi thay cha me em bieu lo s s hai oi vi nhng con vat nay. Nh vay, nhieu th s hai co tnh cach di truyen nhng neu ho khong c ai noi cho biet ve s nguy hiem cac th nay co the mang en (nh ran) th s s hai nay khong bieu lo. Nghiep la than lam, mieng noi va y suy ngh, t o a en ket qua tot nh khoe manh an vui hay xau nh
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benh tat, buon phien. Nghiep khong phai la nh menh, khong co tnh cach co nh va chung ta co the lam cho biet nghiep va cong nghiep tot ep hn qua s thc hanh song i an vui va lanh manh. Tuy nang lng di truyen (Tien Thien Kh), nang lng do dinh dng va khong kh (Hau Thien Kh) va nang lng tam linh co san ni moi ngi ma chung ta phat trien tot ep hn theo hoan canh va kha nang rieng biet cua mnh. Y khoa hien nay giup chung ta biet ro ve tnh chat cac yeu to di truyen cung pham chat dinh dng va moi sinh de dang. Ngoai ra, chung ta can hieu ro them ve goc re cua i song, coi nguon cua i song hay chan tam t o nguon nang lng tam linh bieu lo, giup ch chung ta rat nhieu trong viec phat trien hanh phuc va sc khoe.

3. Tam Rong Lang, ai Lac Va Toa Chieu


Chung ta mong muon song i an vui hanh phuc va khi gia t cuoc i nay ra i rat bnh an. o la cu canh cua s thc hanh trong Phat giao cung nh trong cac ton giao ln hien nay. Neu khong at c cu canh tren, chung ta thng giai thch la do nghiep bao hoac mnh hy sinh chu ng kho au thay cho nhng ngi khac, mnh chu kho e cho ngi khac hanh phuc, hay la s th thach nao o mnh phai ganh chu e lam du bt cau hoi ray rt khong li giai ap trong long: Tai sao chnh mnh lai gap
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Phung Sn

phai bnh tat, tai nan va kho au? Co phai Tri, Thng e, Phat, nh menh hay than linh nao o bat mnh phai ganh chu tai nan, chet choc, chia la, kho au? Moi ton giao eu co gang giai thch ve van e nay. ao Phat khch le chung ta thc hanh s thay biet chan that hay song i giac ngo e thay tnh cach duyen hp cua moi hien tng hay van phap. Bat c hien tng g hay phap co mat nh mot tran ong at, ngon nui, qua at quay chung quanh mat tri, mot to bun bo chay, mieng chanh chua, mot niem vui, noi buon, long rung cam khi nghe mot ban nhac, mot cn au nhc eu la do nhieu yeu to hp lai ma thanh. Neu la thuan duyen th hien tng o hay phap o tr thanh tot ep va ben vng hn, neu gap nghch duyen, cac yeu to ket hp vi nhau e cho hien tng o xuat hien yeu i, nh mot can nha cu b h hai la do cac yeu to ket hp lai thanh ngoi nha o khong con tot na nh go b muc, inh oc cung khong con bat dnh chat che nen cot keo ri sap, ma bao lam cho mai b h hai, nc ngam vao khap ni lam cho s muc nat gia tang. Muon co mot can nha tot e th chung ta phai lp lai mai, thay cac cay cot, ong lai vach tng. Mot to cm e ra ngoai vi khong kh am thap se mau b thiu, neu e vao tu lanh th lau h. Mot niem vui hay noi buon chung ta cung vay, do nhieu yeu to ben ngoai cung nh trong long chung ta ket hp lai. Do o, s thay biet ro rang ve tnh cach duyen hp hay duyen khi cua moi th trong i song tc la thc
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Kh Cong Tam Phap 2

hanh s thay biet chan that hay giac ngo. ieu o c c Phat tom lc trong mot bai ke gian d nh tham sau ve nh luat duyen khi nay: Cai nay co th cai kia co Cai nay khong th cai kia khong Cai nay sanh th cai kia sanh Cai nay diet th cai kia diet. Thc hanh ao Phat la thc hanh mot phng phap e chung ta tr ve vi tam rong rang vang lang va an vui t nhien hay tch diet. Tam trong sang, rong ln, toa chieu, bnh an, vang lang hay tch, ong thi cac yeu to tao ra kho au khong con co mat hay diet, nen noi la tch diet la niem hanh phuc ky dieu (tch diet vi lac) hay la Niet Ban. Song c nh vay goi la song i giac ngo. Du chung ta ang thc hanh phng phap tu tap Thien, Tnh hay Mat tong, chung ta eu ang thc hanh song i giac ngo. Thc hanh song i giac ngo la tr ve an tru ni tanh rong lang rong ln hay Phat tanh. c Phat xac nhan moi chung sanh eu co Phat tanh. Du chung ta co biet hay khong, Phat tanh nay luon luon co mat. Thong thng chung ta ngh khi tu hoc e tam mnh trong sach, an vui, lam ieu lanh, co tnh thng yeu, hoc hoi Phat phap, bo th giup ngi ngheo th Tam mnh la tam Phat. Luc nao mnh i mua sam, lam an, tnh toan
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Phung Sn

cong viec, em tien i bo ngan hang, i vao nha ve sinh, nau an, giao tiep vi khach hang, theo doi tin tc th trng chng khoan, tham d cac buoi trnh dien van nghe hay xem chieu bong, i d tiec mng hay tiec ci, suy ngh, phan tch, tnh toan ngan sach gia nh, v.v th mnh xa tam Phat. Mot ben goi la nhng hanh vi thanh thien hay Thanh, va mot ben la nhng hanh vi pham tran goi la Pham.

4. Thanh Pham La Hai Mat Cua Thc Tai


Lam nhng hanh vi Thanh th chung ta thay co nhieu hanh phuc. Khi lam nhng hanh vi Pham th chung ta t thay hanh phuc, nhieu khi con bc boi, kho chu, kho au. Do o, chung ta c mong lam c nhieu ieu Thanh va giam bt nhng ieu Pham. Tuy nhien, neu chung ta thc hanh s chu tam thoai mai, trc tiep thay biet nhng th xuat hien ni Tam cua mnh mot cach trc tiep khong qua s suy ngh hay phan tch, con c goi la trc thc, th chung ta thay ro cac y tng oi nghch xuat hien, nhng th tot va xau xen ke lan nhau, nhng ieu muon lam li cho ngi khac va lang xuong th nhng ieu muon lam li rieng cho mnh troi day manh me, sau tnh thng th s gian d, thu han hay ganh ghet xuat hien. Nhng phan ng trong long
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Kh Cong Tam Phap 2

chung ta khi thay hnh anh, nghe am thanh, ngi mui, nem v, cam giac am lanh, tam t vui buon, a ghet khong nhng chung ta thay ro phan ng ni Tam cua mnh ma con thay ro phan ng ni Than na. o la khi thay thc an ngon, khi gap ngi than hay ngi mnh ghet, khi oi dien vi nhng ngi khac mau da, ton giao hay quan iem chnh tr qua cach chung ta an uong, chao hoi, noi chuyen hay chong oi lan nhau. Chung ta thay ro tnh cach khac biet cua hai loai hoat ong Thanh va Pham noi tren cung hau qua la sng va kho thay nhau xuat hien trong tam cua mnh. Nhieu ngi ngh xa lanh cuoc i, lam nhieu viec Thanh th hanh phuc gia tang. Ho co the tham gia rat nhieu sinh hoat ton giao hay ca vao cac tu vien e song theo ly tng Thanh va xa cach Pham. ieu o cung em lai an vui. Tuy nhien, Thanh hay Pham khong ch ben ngoai cuoc i hay la nhng ten goi, ma no nam ngay ni Tam cua moi chung ta. Chung ta i au th Tam mnh ngay cho o. Do o, nhng ray rt, gian hn, nh nhung, quan quai, bc boi, ganh ghet, han thu, ham muon, gian d lau nay tng au bien mat qua nhng sinh hoat mi me, thanh thien, gi ay lai xuat hien mot cach vi te di nhng danh t cao quy hn, nhng hanh vi ben ngoai bieu lo tnh thng, nhan ao hay ao c. Noi khac i, chung ta cang a Thanh, th Thanh se tr nen mot moi am anh va bao che cho chung ta trong rat nhieu hanh vi Pham tc la long nho nhen, tham
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Phung Sn

lam, ch ky, san han cung nhieu tanh xau khac. Noi khac i, chung ta lam nhieu hanh vi ben ngoai hnh nh la cao quy nhng ben trong hay thc chat cua chung la b thuc ay bi nang lc cua nhng ham muon sai lam (tham), s gian d hay hung hang (san) va s me m khong thay ro tanh chat cua nhng hanh vi nay (si). Coi nguon kho au nh vay van con co mat nhng tinh te hn cho nen s bat an do s xung ot Thanh Pham trong long chung ta tr nen sau sac hn v chung ta khong muon nhn s thc that co trong long mnh. Neu chung ta co tu hoc, co gang lam lanh tranh ac ma tam si van con th moi xung ot tr thanh vi te. Neu khong tu hoc th no tr nen d doi hn. Chung ta c nhn vao nhng cuoc xung ot hien nay di nhieu danh ngha cong bang, chan that, chan ly, ton giao, giai phong, thnh vng, th chung ta thay rat ro. Niem xung ot ben trong long ngi cang ln th chung bieu lo thanh nhng hanh vi bao ong a en s tac hai, chet choc, tan pha, tao ra kho au cho ngi khac khong lng c. e lam du i nhng xung ot vi te ben trong, chung ta thng tung oc kinh Tinh Yeu Bat Nha Ba La Mat a e giup nhan biet tanh thc s cua tat ca moi hien tng trong o co Thanh Pham, hanh phuc va kho au, bau tri va hat cat va co mat thc s trong mot hnh thai nao o hay Sac, va la rong lang hay Khong. Sac va Khong cung bieu lo cung mot luc va khong ngan tr cho nhau nh trong li kinh:
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Kh Cong Tam Phap 2

Sac chnh thc la khong Khong chnh thc la sac Tho, tng, hanh, thc Cung eu nh vay ca. Xa Li T nghe ay The moi phap ieu khong Khong sanh cung khong diet Khong d cung khong sach Hay noi khac i, cac cam giac, nhan thc, tam t va thay biet (c phu trong chiec du hai mat Thanh/Pham) eu xuat hien cung mot luc di hai th la Sac, co mot hnh tng nao o co the thay biet c hay Tng, va la rong lang, thng c goi la tanh khong hay Tanh. Ve mat hien tng hay Tng th co thm hoi, ngon d, xau tot, en trang, ve mat Tanh th rong lang. V hai th cung xuat hien mot luc tran ay, ro rang, chan that, khong the dung li le, danh t, hay bat c cach g e mo ta nen goi la Nh Th, no ch la chan that nh vay o qua cai thay biet trc tiep khong dnh dang g en ten goi hay kinh nghiem qua kh. Neu trc tiep nhan biet ieu o th coi long chung ta m rong, moi s dnh mac vao Thanh Pham, t o tao ra ao tng ve cai toi hay Nga cua mnh, t chung tan bien. Mot nguon nang lng tinh khoi, mi me trong sach tran ay bng day va toa chieu s thay biet chan that, tnh thng yeu rong ln va hanh phuc bao la bng day.
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Phung Sn

Trong c mong tot ep o ma ba tong phai Thien, Tnh va Mat Tong eu e cao va eu tung oc Kinh Tinh Yeu Bat Nha Ba La Mat, khch le chung ta thay biet cai Nh Th, trc tiep thay biet Tanh va Tng tuy khac nhau nhng cung bieu lo cung mot luc tran ay trong nhau. o la tnh cach Khong Hai hay Bat Nh (khong phai la cung mot th nhng khong phai la khac nhau) cung co mat mot luc mot cach chan that, ro rang ky dieu nen goi la Chan Nh That Tanh (tanh chan that thc s cua moi hien tng hay phap).

5. Khong Gian Khong La Sang, Cung Khong La Toi


Thong thng khi mat tri len chung ta thay bau tri ay anh sang. Khi mat tri lan th bau tri ay bong toi do o chung ta noi co ngay va em, co khong gian sang va khong gian toi. ieu o rat ung trong nhan thc bnh thng. Tuy nhien, khi chung ta e long mnh lang du, nhn vao khong gian khi mat tri sap lan th thay khi anh sang mat tri toa chieu th khong gian sang, khi anh sang mat tri bien i th khong gian toi. Trc rang ong cung vay, khong gian ang toi t t tr thanh sang. Nh vay, khong gian khong phai la sang ma cung chang phai la toi, khong gian luon luon nh vay. Sang va toi thay nhau xuat
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Kh Cong Tam Phap 2

hien (hay oat lan nhau) nhng tnh chat rong lang cua khong gian khong bao gi thay oi. S that o c thien s Hoang Ba em v du cho Tam chan that hay Tam Phat ni moi ngi: Thanh va Pham thay nhau xuat hien nhng tam Phat cung nh khong gian rong lang cha tng la Thanh ma cung cha tng la Pham. Ch Phat vi tat ca chung sanh ch la mot Tam, chang co phap khac. Tam nay t vo thuy en nay cha tng sanh cha tng diet, chang xanh chang vang, vo hnh vo tng, chang thuoc hu vo, chang phai mi cu, khong dai khong ngan, khong ln khong nho, sieu viet tat ca hang lng, ten goi, dau tch, oi ai. Vat nao ngay ban the vat o la phai, ong niem lien sai. Cung nh h khong chang co bien gii, chang the o lng, ch mot Tam nay tc la Phat. Phat vi chung sanh chang co sai biet ma chung sanh th chap tng hng ngoai tm cau. Tm toi tr thanh lac loi, em Phat tm Phat, dung Tam bat Tam, tron i suot kiep cung chang ac c, chang biet ngng niem dt tng th Phat t hien tien. Tam nay tc Phat, Phat tc la chung sanh, luc lam chung sanh tam nay chang bt, luc lam Phat Tam nay chang them, cho en luc o van hanh hang ha sa so cong c von t ay u, chang nh tu tap. Gap duyen th lam, het duyen th thoi. Neu chang qua quyet tin t Tam nay la Phat ma muon chap tng tu hanh e cau cong dung eu la vong tng, eu trai vi ao. Tam nay tc la Phat, chang con Phat khac, cung chang tam khac. Tam nay sang to trong sach nh h khong, chang co tng mao. Neu tu luc
Trang 98

Phung Sn

o van hanh muon cau thanh Phat tc la th lp. T vo thuy en nay chang co Phat th lp. He ngo c Tam nay th khong co mot may may phap e ac, ay tc la chan Phat, Phat vi chung sanh tat ca khong khac. Cung giong nh h khong chang tap nhiem chang huy hoai, nh mat tri chieu khap bon thien ha, khi mat tri len sang khap thien ha, h khong cha tng sang, khi mat tri lan toi khap thien ha, h khong cha tng toi. Cai canh sang toi t oat lan nhau ma tanh cua h khong ro rang chang bien oi. Phat va chung sanh tam cung nh the Chap tng tao ac th uong chu luan hoi, chap tng tao thien th uong chu lao nhoc, khong bang ngay o t nhan lay ban phap. Phap nay tc la Tam, ngoai Tam chang phap, Tam nay tc la phap, ngoai phap chang Tam. Tam t vo tam, cung chang co ke vo tam, neu em Tam nay cho la vo tam th Tam lai thanh co. Ke ngo dt tuyet t ngh, ch mac khe (am tham khe ngo) ma thoi, nen noi Ngon ng ao oan, tam hanh x diet (ng ngon ng dt, ni suy ngh diet) 4 Nh vay trong cai Tam rong lang, rong ln, trong sach (chan khong) cac hien tng hay phap tuy duyen xuat hien qua s tiep xuc gia sau can oi vi sau tran. Khi mat nhn oa hoa hong th trong cai rong lang oa hoa hong co mat mot cach tuyet oi, chan that khong con qua ten goi ve hnh dang hay mau sac. o la s co mat ky dieu cua cac hien tng hay dieu hu. Chan khong luc nao cung
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Kh Cong Tam Phap 2

ong thi co mat vi dieu hu. Dieu hu luc nao cung ong thi co mat vi chan khong. o la s ky dieu cua the gii chan that hay Phap Gii: Chan Khong Dieu Hu. Trong Mat Tong co noi en ai Thu An la ten goi cua Tam chan that cua tat ca chung sanh, Tam nay bnh ang vi Tam ch Phat von trong sach, rong lang, thng tru. Du chung sanh khong bt ma ch Phat khong them, du b vo minh che khuat nhng the tanh Tam chan that nay van t sang to, trong sach, du luc ao luan hoi tam nay chang them chang bt. Co Phai Mat Tong goi Tam chan that nay la Pho Hien Nh Lai hay Bon Giac Nh Lai vi li day nh sau: Pho Hien Nh Lai hay la Phat nguyen th, chang can dung sc e tay tr nghiep chng, v nh nc bien b gio khi ong ma sanh khi lan song, neu con khuay ong (dung sc tay tr) th lan song khong khi nao c dng lai ma thanh trong lang. Cung nh may mu du troi noi tren khong, khi may mu tan th s trong sach cua h khong t hien; luc may mu che khuat h khong, tanh khong van la tanh khong, cha he giam bt chut nao. Neu Tam cua con ngi chang co the tanh sang to trong sach th bat c dung phng tien nao cung chang the tay sach, v ban Tam von trong sach dieu minh mi co the dung phng tien tay tr vong niem cho en thanh Phat. 5

Trang 100

Phung Sn

Phng tien thc hanh nay ai s Tilopa trong ai Thu An giang giai rat ro rang: Trong khong gian, cac hnh thu va mau sac xuat hien Nhng chang vat g lam van uc khong gian. T t tanh chung ta moi th xuat hien, Nhng c hanh va toi loi khong lam no o nhiem. Bc man en toi cua muon the ky Khong che noi mat tri toa chieu; Thi gian dai vo cung tan cua luan hoi Khong the ngan chan anh sang chieu dieu cua Tam. Du co dung ngon ng ma giai thch ve Tanh Khong Th Tanh Khong ay cung khon g the dien ta c. Du noi rang Tam chieu sang mot cach huyen dieu Th chan ly ay vt ra ngoai ngon ng va bieu tng. Du the tanh cua Tam la trong rong Nhng no bao trum va cha ng moi vat. e tham nhap vao chan ly nhiem mau o, ng e tam thc hanh ieu g. Hay cam nn va yen lang, Hay lam cho tam trong rong Va khong ngh en ieu g ca, Nh mot canh truc rong long, Than the an ngh thoai mai Ke nao con dnh mac vao tam
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Kh Cong Tam Phap 2

Th khong thay c chan ly vt ngoai Tam. Ke nao no lc tu tap Th khong thay chan ly vt ngoai s tu tap. e biet c ieu vt ngoai tam va s tu tap Th hay cat moi goc re cua Tam Va nhn moi vat bang con mat tran trui (chan that) Nh the ta se thoat c s dnh mac Vao tam Phan biet Va trong s thoai mai t nhien. 6 Tuy hai v ao S nhac nh ng lam ieu g ca, ch can tr ve vi s chan that t nhien ang co mat ni ay, nhng cung ch bay cach thc hanh: Ngi hoc ao trc tien bo cac duyen tap hoc, quyet nh changcau, quyet nh chang chap, nghe phap tham sau giong nh gio thoang qua lo tai, qua roi th thoi chang truy tam na, ay mi goi la tham sau. Tc la vao Nh Lai Thien, la sanh Thien tng (sanh tam cho la Thien goi la sanh Thien tng) Cho nen noi khi tam mong cau th b ma cua tam mong cau troi buoc, khi tam chang mong cau th b ma cua tam chang mong cau troi buoc. Ma chang t ngoai en, t t tam ngi ra. 7 Noi khac i, chung ta song vi cai thay biet ro rang chan that, ng co b cac danh t giai thch ve ao hay i troi buoc, roi c suy luan, phan tch, tm toi mai ve y ngha
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Phung Sn

danh t ma khong tiep xuc c trc tiep vi nhnhg g chung ta ang thay, nghe hay xuc cam. ieu o v thay Mat Tong ai S Tilopa nhac nh: Cai thay cua bac Nhan Vng La sieu len moi s oi ai Va thc hanh s khong quen lang trong i song. Con ng vo hanh la con ng cua ch Phat, Nhng ke nng theo o thc hanh Se at c Phat qua. 8 Nh vay, ca hai v ao s eu nhac nh thc hanh s chu tam thoai mai hay chanh niem, thay biet moi th xuat hien trong cai rong lang chan that ma ng dnh mac vao nhng y tng phan biet Thanh Pham cung nhng a ghet t o khi day th chung t bay to cai chan that hay that tanh cua vo minh la tanh Phat. Thc hanh ieu o la thc hanh s buong xa t nhien thoai mai trong i song hang ngay la ieu kien can thiet cua hanh phuc chan that.

6. Song Vi Tam Bnh Thng


Co mot thay hoi thien s Trieu Chau Tong Tham the nao la ao, ngai tra li: Bnh thng tam la ao. Va thc hanh song i song giai thoat la tham lang song vi cai tam bnh thng o von chang Thanh, chang Pham, chang
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Kh Cong Tam Phap 2

sang chang toi, chang nong chang lanh, nh khong gian rong lang moi th thay nhau xuat hien nhng khong gian khong la thc g ca. Trong tam bnh thng nay moi th xuat hien nhng tam o luon luon rong rang vang lang. Ch can ngng lai moi s giai thch, ly luan, tm kiem, phan tch th tham nhan c s rong rang vang lang nay, trong Thien goi la dt niem. Thien s Lam Te giang day cho quy thay hoc ao nh sau: Ch v cau ao quy ong tm kiem mai, Tam khong dt c niem. Quy ong cau chan ly! Theo cho thay cua sn tang th dt het la quy ong ngoi tren au bao hoa than Phat. Mi a bo tat chang qua nh a tre hau, hai phan dieu giac nh gong eo cum khoa, la han bch chi ch la bun phan, bo e niet ban nh ham thiet buoc nga la. V noi en cho thay cua sn tang th khong g khong sau tham, khong g chang giai thoat. Quy ong cau chan ly! Tam phap khong hnh tng xau suot het mi phng: Tai mat goi la thay, Tai tai goi la nghe, Tai mui ngi mui, Tai mieng noi ban, Tai tay nam gi, Tai chan i ng.

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Phung Sn

Goc la mot tinh minh chia ra lam sau phan hoa hiep. Mot Tam a khong nen tuy cho ma giai thoat. c nh vay la chon chon chang tre, xau suot mi phng, ba coi t tai, vao tat ca cac canh gii sai biet; trong khoang mot bung tay, vao suot phap gii, gap Phat noi Phat , gap To noi To, gap La Han noi La Han, gap nga qu noi nga qu, dao nat khap quoc o, giao hoa khap chung sanh ma khong la mot niem. Neu co ngi ng ben hoi ta ve viec cau Phat, ta lien tuy ng a ra canh gii thanh tnh. V hoi ta ve Bo Tat, ta lien tuy ng a ra canh gii t bi. V hoi ta ve Niet Ban, ta lien tuy ng a ra canh gii tch tnh. Canh th sai khac muon van, ngi th chang sai khac: o la thuy theo ngoai vat ma ng hien hnh tng, nh trang trong long nc. 9 Li day cua thien s Lam Te that la ky dieu, chan that va ro rang: Tam chan that, Tam Phat ma thien s Trieu Chau goi o la Tam bnh thng co san ni moi chung ta von rong rang vang lang khong the dien bay (the), nhng Tam o bieu lo qua cai thay biet cua sau can tai, mat, mui, mieng, than va y (tng) va hoan thanh chc nang (dung) tot ep trong i song hang ngay nh i chua, le Phat, tung kinh, ngoi thien, lam viec, ong gop vao viec Phat s, lam viec s, nau cm chui nha, bao ve an ninh
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Kh Cong Tam Phap 2

pho xa, du lch, mua sam, giup ba con, ong gop cho cac chng trnh xa hoi, xay dng hanh phuc gia nh, day do con cai, phat trien s nghiep Tat ca cac sinh hoat hang ngay noi tiep trong cai Tam rong rang vang lang nen moi th ieu yen on, thoai mai, tot lanh va thanh tu. Noi khac i, t Tam chan that o chung ta bieu lo qua rat nhieu hoat ong khac nhau trong ngay. Vay chung ta lam sao co u nang lng chu tam thoai mai hay chanh niem e an tru trong cai rong rang vang lang o cung bieu lo tot ep va tron ven trong moi sinh hoat bnh thng? Co bon cach ma chung ta co the thc hanh va dan dan phoi hp trong moi sinh hoat hang ngay: 1. Thc hanh theo li day theo Mat tong la duy tr cang lau cang tot s chu tam thoai mai (chanh niem) ni trang thai gia thc va ngu (tam toa chieu hay quang minh, lang le, trong sang, thay biet em du xuat hien trong trang thai gan nh sap ngu nhng tam con thay biet ro rang va vang lang mot cach t nhien). Nhng ngi ngu tra co the ngoi tren ghe va thc hanh ieu nay rat de v mot luc sau ngu quen, au gat xuong th tnh day va thc hanh tiep. Ngoai ra, nhng luc b benh phai nam hay ngoi mot cho, thc hanh phng phap tren cung rat tot. Thc hanh ieu nay thanh thao giup cho chung ta phat trien c kha nang tr ve vi trang thai vang lang
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Phung Sn

ni Tam (khong suy ngh) rat de dang va khi sap la i an tru trong tanh thay biet chan that, tr ve vi tam rong lang va toa chieu, va ra i rat bnh an. 2. Khi tap Kh Cong Thieu Lam, phan au cua Kh Cong Tam Phap, khong em so luc nn th hay van hi, tr ve vi tam vang lang t nhien, biet ro ve hi th, ni van chan kh en cung cam nhan niem an lac gia tang ni phan thuy tran trc (hay an ien thng, vung nao pha trc tran) moi hi th ra. T o chung ta quen dan tr ve trang thai rong lang rong ln, ai lac va tam toa chieu. Khi tap Dng Sinh Tam Phap, th an dien duyen theo li niem Phat, thc hanh s buong xa va an tru trong niem an vui ky dieu. 3. Thc hanh th nhe nhang an ien cang lau cang tot vi s chu tam thoai mai cung an tru hay buong xa vao tam vang lang. Thc hanh phng phap nay trong moi sinh hoat trong ngay, cang lau cang tot, tam t no se tr nen lang du va tr ve trang thai rong lang, rong ln, tnh thc va toa chieu trong moi hoat ong thng ngay. 4. Phat trien dan kha nang thau ro tanh rong lang hay tanh khong cua moi hien tng nen khong con b cac cam xuc troi buoc nh trc, tam tr nen bnh an, thoai mai, t tai, cam thong nen hanh phuc cung sc khoe gia tang tot ep. Cach thc hanh gian d: Thay biet ma khong goi ten, nh nhn oa hoa thay ro hnh dang va mau sac nhng khong goi la hoa lan mau trang.

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Kh Cong Tam Phap 2

Tuy cac v ao S nhac nh chung ta ch can buong xa s tm kiem va an tru t nhien trong tam chan that hay tam Phat (the), e Tam chan that o bieu lo qua cai thay biet cua sau can (tng) va hoan thanh chc nang tot ep qua moi sinh hoat trong ngay (dung) nhng v nan g lng duy tr s an tru trong tam rong rang vang lang o con yeu nen chung ta cung phai thc hanh dang hng, le Phat, tung kinh, ngoi thien, thien hanh va phat trien nang lng cua chu tam thoai mai trong cac sinh hoat hang ngay khac. Nh vay, s tap luyen cua chung ta gom co hai phan: 1. Tap luyen e phat trien sc khoe va niem an lac ni than va bo nao. 2. Phat trien kha nang an tru trong s vang lang cua tam e tanh thay biet chan that, con goi la tanh giac hay Phat tanh, bieu lo linh hoat qua cai thay, nghe, ngi, nem, xuc cham cung moi sinh hoat cung tap luyen thng ngay. o la s huan luyen Than va Tam e a en trang thai Than Tam nhat nh hay Than Tam la cai toan dien mau nhiem. Thc hanh nh vay la cong c vo lng, at tren nen tang cua hanh ong khong cong c nh cac v thien s thng noi: Mot ngi suot ngay i ngoai ng nhng luc nao cung trong nha., i bo lng trau ngoi, hay: ca ngay an ma mieng cha tng nhai, hoac
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Phung Sn

v khac noi th mong hn va mau nhiem hn: Bong truc quet tren them nha Ma khong mot hat bui day len Anh trang ri trong long nc Ma khong mot dau vet g lu lai. 10 Con chung ta, nhng ngi tap Kh Cong Tam Phap va co kinh nghiem an tru trong niem hanh phuc trong sang, vang lang, khi an cm nha hay khi i d tiec tung th chung ta dien ta ieu tren mot cach bnh dan hn: Mot ngi an cm khong co t ma suot ngay thay cay, mot ngi ngoi an ca to t ma chang thay cay chut nao. Va ieu ky dieu la hai cau tren cung mot y ngha.

Kinh Tap A Ham I, kinh 284

Tang Chi Bo Kinh, Vien ai Hoc Van Hanh Xuat Ban, trang 378
2

The Art of Happiness, The Dalai Lama and Howard Cutler, MD, Riverhead Books, Newyork, 1998
3

Hoang Ba Ng Luc, HT Thch Duy Lc dch, T An Thien ng, 1993

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Coi Nguon Truyen Tha va Thien That Khai Th Luc, HT Thch Duy Lc dch, 2005 Dieu Phap Va Con ng Song An Vui Hanh Phuc, Phung Sn, 1993
6

Hoang Ba Ng Luc, HT Thch Duy Lc dch, T An Thien ng, 1993


7

Dieu Phap Va Con ng Song An Vui Hanh Phuc, Phung Sn, 1993
8

Thien Luan, Truc Thien Dch, Chua Khanh Anh Phap tai ban
9 10

Thien Luan, Truc Thien Dch, Chua Khanh Anh Phap tai ban

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Chng V KHOA HOC HIEN AI VA THIEN Chung ta tiep tuc tap th an ien va gia tang kha nang nhan biet cam giac ni thanh bung khi th vao (phong) va khi th ra (xep). Ben canh viec tap th an ien khi ngoi yen mot cho (Thien tnh lang), chung ta cung thc hanh tap th an ien khi i bo e phat trien dan dan kha nang thc hanh Thien hoat ong. Ngoai ra, chung ta cung tiep tuc tm hieu them ve y ngha s thc hanh Thien tnh lang va Thien hoat ong. Thien la tr ve vi s vang lang ni Tam, t s vang lang o ma niem hanh phuc bng day. Trong ao Phat, chung ta thng nghe noi en Niet Ban hay trang thai tch diet. Tch la vang lang va diet la s cham dt cac kho au. Khi cac kho au khong con co mat th niem hanh phuc xuat hien.

1. Bo Nao Phan Chia Ra Nhng Vung Khac Biet


Tien s tam ly hoc Daniel Goleman phat bieu ve hanh phuc theo khoa than kinh hoc nh sau: Tat ca chung ta eu mong muon tm kiem hanh phuc,
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chung ta can giam i nhng kho au e at c ieu o. Khoa than kinh hoc cho chung ta mot giai thch ve sinh hoc nh sau: Vung nao bo pha ben trai thuoc vung vo nao trc tran ben trai, co nhieu hoat ong khi chung ta cam thay hanh phuc, ni o cha ng nhieu te bao than kinh co kha nang lam im lang cac cam xuc gay xao tron, giup chung ta phuc hoi lai mau chong t nhng xuc cam kho au hoac la khong b lam mat quan bnh. Bo nao co hai ban cau ma cac nha than kinh a phat hien chc nang cua moi ben rat khac biet. Ben trai lien he en ngon ng, viet lach, noi chuyen, ly luan, toan, khoa hoc, nhng cam xuc tch cc, t chu va tanh tnh. Ben phai co nhng chc nang nh suy ngh, sang tao, tng tng, thng thc nghe thuat, am nhac, nhan biet khoang cach. Con khu vc vo nao trc tran ben trai lien quan en nhng cam xuc tch cc, s t chu (t che hay t kiem soat, co ngha la co nhng quyet nh ung va thch hp) va tanh kh (theo ngha tanh kh tot hay bnh thng, va tanh kh khong tot hay bat thng). Khi dung may phan hnh hay hoa hnh (brain scanner) bo nao cua cac Thien s Tay Tang luc ang ngoi Thien th may ghi nhan nang lng gia tang a en s toa sang ben vng ni hnh chup vung tanh kh cua bo nao. ay la mot hien tng tot v no bieu lo s hoat ong bnh thng tot ep. Vung nay cha ng cac te bao than kinh co kha
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Phung Sn

nang lam im lang nhng cam xuc kho au. ay la mot ieu vo cung quan trong oi vi ngi thc hanh Thien cung nh Kh Cong Tam Phap. Nh chung ta a biet, Kh Cong Tam Phap la Thien Hoat ong phoi hp vi Thien Tnh Lang. Thien la phng phap thc hanh chu tam thoai mai vao hi th e tr ve trang thai buong xa, tnh thc, t tai, linh ong va an lac. Nhng ieu o bieu lo ni Than va cung ni Tam. Thien co the thc hanh theo hai cach: hoac ngoi yen lang hoac khi ang hoat ong. Ve Thien Tnh Lang, chung ta a biet cach th an ien, cach lam cho Than, Tam buong xa bang s chu tam thoai mai vao hi th. Nhng Thien Hoat ong lai oi hoi s chu tam thoai mai, tnh thc, trong sang, ben nhay, thay biet ro rang, trong khi ta van ang thc hien mot hoat ong nao o. Muon the, ta phai at c trang thai vang lang cua vung thuy tran trc, neu c vay th viec lam cho em du nhng cam xuc kho au se a en s phat trien nhng cam giac an lac.

2. Thien La Mot Khoa Hoc Tam Linh


La mot khoa hoc th neu ta thc hanh nhng phng phap ro rang (nhan) th se phai at c nhng ket qua ro rang (qua); hn the na, bat c ngi nao thc hanh ung th eu co ket qua tot ep nh nhau. Tam linh la nhng th thuoc ve i song tinh than, e oi lai vi the chat. Hien
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nay khoa hoc co the biet kha ro ve kha canh the chat, nh nhp th, so lng tieu thu khong kh, ap xuat huyet, mc o th giam cac bap tht, cac chat than kinh dan truyen (nh dopamine, endorphin khi chung xuat hien) hay hnh chup nang lng gia tang nhng khu vc co chc nang lam gia tang sc khoe va niem an vui. Nhng ve i song tinh than, ch co ngi son g trong trang thai hanh phuc tuyet vi mi thc s cam nhan tnh cach ky dieu tham sau cua trang thai nay. Do o, khi noi en tam linh th o la s cam nhan ve tanh cach an vui ky dieu cua moi ca nhan. c Phat cun g a giang day cach thc thc hanh khoa hoc tam linh nay qua s thay biet ro rang ve cac cam giac lac tho (vui sng) hay kho tho (kho au) e thau suot tnh chat chan that cua cac cam giac nay. o la, tuy be ngoai bieu lo khac nhau, a en nhng cam giac sng kho khac nhau, nhng phan ng a ghet khac nhau, nhng ban chat cua chung von rong rang, nh the o (hay nh th), cung con goi la tanh khong hay trung dao, thc hanh ieu o goi la Tam vo phan biet. Neu thc hanh c ieu nay th chung ta se an vui t tai trong cuoc i va vt thoat nhng kho au do sanh, gia, benh va chet gay ra. Nh chung ta a biet, tien s Kabat-Zinn, ngi a thanh lap mot trung tam lam giam bt cang thang e cha tr benh tat (Stress Reduction Clinic) tai Vien ai hoc Y
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khoa (Massachusetts Medical School) vao nam 1979, cach ay 25 nam, a cha tr cho tren 17,000 benh nhan cung day cho tren 2,000 nhan vien thuoc nganh y te, trong o co nhieu bac s va y ta, ve Thien, va nhat la ng dung thc hanh Tam Vo Phan Biet. S thc hanh noi tren lam cho benh tat giam i rat nhieu. Trong cac cuoc nghien cu ve ket qua thc hanh Thien, tien s Kabat-Zinn cho thay nhng ngi b benh vay nen (psoriasis, mot chng benh ngoai da man tnh sinh ra nhng mang vay nga tren khuyu tay, canh tay trc, au goi cung vai ni khac) thc hanh Thien th lanh benh mau hn gap bon lan, nhng ngi bi ung th th co i song thoai mai hn, nhng ngi b benh bat an hay cac chng au nhc th benh cung giam nhieu.

3. Mot Cuoc Thc Nghiem Tam Tuan Le


e gia tang s hieu biet ro rang hn, tien s KabatZinn hp tac vi mot so chuyen gia trong o co tien s Richard Davidson, mot nha khoa hoc ve than kinh hoc xuat than t ai hoc Harvard, thuoc vien ai hoc University of Wisconsin Madison, tuyen la nhng nhan vien lam viec cho mot cong ty hoa hoc Promega, ngoai vung Madison, e nghien cu ket qua cua Thien Phat Giao tren he thong than kinh cung nh mien nhiem cua nhng ngi Hoa Ky bnh thng lam viec trong van phong.

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Trong tam tuan le, c moi tuan mot lan, tien s Kabat-Zinn en hang Promega hng dan cho cac nhan vien hang nay, gom cac nha khoa hoc, cac chuyen vien th trng, nhng chuyen vien trong phong th nghiem va ca nhng ngi ieu hanh, ngoi Thien tren san cua phong hop trong vong ba gi. Nh vay ho thc hanh Thien tam lan trong hai thang, moi lan au cua ho c gan cac nut ien cua ien nao ky e o ac. Sau khi chng trnh hoan tat, cac chuyen gia tong ket cac th nghiem ve bo nao cung nh mc o cua he mien nhiem. Ket qua cuoc nghien cu nay c tng trnh tren t bao chuyen mon ve tam ly tr lieu Psychosomatic Medecine va ket luan la Thien a e lai mot ket qua lau dai va ro rang ni cac ngi thc hanh Thien trong hai thang, moi tuan mot lan, moi lan ba gi noi tren. Cac chuyen gia nay nhan thay he than kinh nhng ngi tham d khoa Thien, co hoat ong gia tang tai nhieu ni thuoc vung vo nao trc tran. Nhng hoat ong nay keo dai t nhat la bon thang sau khi ho a cham dt ngoi Thien. Cung nen nhac lai rang vo nao trc tran co lien quan en chc nang tr nh, hoc hoi, c x xa hoi va cam xuc. Ngoai ra, nhng ngi a c ghi nhan ve s gia tang manh me ni vung vo nao trc tran cua bo nao th c the ho san xuat nhieu khang the chong benh tat khi ho c chung nga benh cum.

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o la s phat trien pham chat trong bo nao, xac nhan c ch sau hai thang thc hanh. Con nh quy v tang ni Phat giao hay cac v c s tu tap lau ngay, th ket qua la chac chan phai hn nhieu. ieu nay cung a c nha khoa hoc phan t sinh hoc Michael Slater, ngi co tham d khoa nghien cu ve ket qua tot cua Thien, noi ro: Toi la mot ngi nghi ng ve giao ieu, ch chu tam ve thc nghiem. Toi thay ket qua cua s thc hanh Thien nay la s cang thang giam sut, co nhieu kha nang chu ng ap lc hn va v toi thay toi de than can hn.

4. Mot Cuoc Thc Nghiem Khac


Khi khoa hoc en vi Thien, cac nha nghien cu muon tm hieu ket qua cu the ve s thc hanh nay trong pham vi y te va giao duc. Tren 30 nam qua, bac s Herbert Benson co chng trnh nghien cu ve s th gian Than va Tam ma ong ta goi la The Relaxation Response, a cho biet khi thc hanh chu tam thoai mai vao hi th th tam than lang du, huyet ap giam xuong, nhp th cham lai, tim ap cham, cac bap tht th gian, t o nhieu benh tat cung bt i. Theo s nghien cu cua Vien Than va Tam (The Mind and Body Institute) th co t 60% en 70% cac benh tat la do Tam hay tinh than sinh ra. Cuoc nghien cu tren cung cho thay ro cac tre em thc hanh Thien gian d th hoc gioi hn, lam viec va phoi
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hp hoat ong vi cac em khac tot ep hn. Cach Thien theo bac s Benson th rat gian d ma ngi ln hay tre em ieu thc hanh c, theo mot trong ba phng phap sau ay: 1. Ngoi thoai mai va niem: tren ghe hay tren goi va nham mat lai. Th gian cac bap tht t di chan, bap chan, ui, bung, vai, co va au. Th vao th ra thoai mai va niem mot ch hay mot cau theo y thch cua mnh luc th ra. Neu co y tng xuat hien xen ke th ng quan tam, c ghi nhan roi tiep tuc Thien. 2. Ngoi th thoai mai va em so: em 5 hay 10 so moi hi th ra. V du: Th vao, th ra va noi tham nam, th vao, th ra noi tham bon, cho en mot va lap lai t au. Thc hanh t 10 en 15 phut la thay Than va Tam em du, th gian. Neu khong co nhieu gi, ch can 5 phut thc hanh cung co ket qua tot. 3. C ong lap i lap lai: Co the ng dung Thien, hay tao ra trang thai Than Tam nhat nh, khi i bo, chay bo, van ong, chi nhac, hoac bat c hoat ong nao lap i lap lai cac c ong nh an len, thai cc quyen, kh cong, Yoga hay tung oc nhng li cau nguyen. Nh the, ba cach thc hanh tren bao gom Thien tnh lang (ngoi yen), va Thien hoat ong (van ong chan tay nhp nhang trong chanh niem) e a en trang thai th gian cua Than va buong th hay buong xa cua Tam. Tren
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Phung Sn

phng dien thc hanh cu the, nhng ieu noi tren lien he en cac s tap luyen cua nhieu nhom khac nhau nh Thien, Kh Cong, Thai Cc Quyen va Yoga. Kh Cong Tam Phap bao gom ca ba cach van ong than the phoi hp vi hi th va co mot phan tap theo li niem do o ket qua rat tot ep. Nhieu trng ai hoc y khoa va cac trung tam cha tr cac loai benh tat chu trong en kha nang ong gop vao s cha tr benh tat cua Thien. Nhieu chng bnh co goc re ni Tam ma bac s Herbert Benson noi tren cho biet co t 60% en 70%, hay co the nhieu hn na, ngi i en phong mach bac s xin kham benh la do Tam sinh ra. Ngay nay ngi ta con nghien cu co phai cac chng benh beo ph, hiem muon, chng bnh ng ruot la do Tam sinh va cach ng dung Thien vao viec lam cho i song ngi phu n man kinh c an lac hn. Tom lai, o la hang tram cuoc nghien cu ch li ve Thien c em ng dung vao ni lam viec, trng hoc, nha thng va cac trung tam giup gia tang sc khoe tinh than va the chat.

Nhng trung tam thc hanh Thien e phat trien sc khoe ch chu trong cach thc hanh Thien theo mot phng phap de dang, cu the vao viec giup cho benh nhan chong lanh benh va song i manh khoe. Nh a e cap phan
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tren, co trung tam khuyen khch thc hanh chanh niem e cha tr benh tat nh Center for Mindfulness in Medecine, Health Care and Society thuoc trng ai hoc y khoa Massachusetts a ap dung cach thc hanh do c Phat day tren 2500 nam trc ay e cha tr hau nh moi th benh tat t ap huyet cao, cac chng au nhc man tnh, tram cam, beo ph cho en cac phan ng phu do s cha tr ung th. Tren 16,000 ngi a ghi ten tham d khoa thc hanh Thien trong 8 tuan le di s hng dan cua tien s KabatZin. Rat ong ngi khac a tham d chng trnh tng t tai nhieu trung tam y khoa tren nhieu tieu bang Hoa Ky vi chng trnh tng t. Trong khi ngoi thien 45 phut, cac thien sinh c hng dan cach ngoi, th, nhan biet cac y tng xuat hien trong Tam, nhan biet tnh chat moi cam giac ma khong e Tam chay theo nhng a ghet. Noi khac i: An tru trong chanh niem va song thoai mai trong hien tai. Ben canh nhng trung tam ac biet noi tren, nhieu trng ai hoc y khoa tai nhieu tieu bang Hoa Ky, ca trng ai hoc noi tieng Stanford cung co chng trnh hng dan Thien cho sinh vien hay cho benh nhan. Chung ta nhan manh en Thien trong Phat Giao v
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Phung Sn

ngay nay mot vai ni co cach thc hanh Thien rat phc tap va phai le thuoc qua nhieu vao ngi hng dan nhng khong biet ket qua ra sao v nhieu khi nhuom qua nhieu mau sac than b. Cac nha khoa hoc th khac han. Ho chon la cach thc hanh can ban do c Phat ch day la chu tam thoai mai vao moi hi th vao, hi th ra, nhan biet cac y tng khi chung xuat hien va bien i (ng chay theo chung), cac cam giac sng hay kho ma khong b cac phan ng a hay ghet lam quen lang hien tai. Ngoai ra, khi i, ng, co tay, bc chan, mac ao quan, noi tom lai la moi c ong chan tay cung nhan biet ro rang qua s chu tam thoai mai hay chanh niem. o la thc hanh T Niem X: Chu tam thoai mai va thay biet ro rang bon lanh vc la than the, cam giac, tam t va oi tng nhan thc. Va nhieu ni, e tranh mau sac ton giao, cac nha nghien cu hay hng dan cung khong nhac nh g en ngi khai sang loi Thien nay tc la c Phat. ieu nay chac cung lam c Phat vui long v o la s ng dung mot ac tnh cua Thien: Tnh cach vo nga cua moi th. Thc hanh noi tren khong gii han trong ngoi Thien ma con ca trong moi hoat ong thng ngay, o la Thien hoat ong. Thc hanh Thien tnh lang hay Thien ngoi va Thien hoat ong a en ket qua rat tot ep trong viec cha tr benh tat va em lai hanh phuc cho i song moi ngay. o la ket luan cua cac cuoc nghien cu cua nhieu bac s va chuyen vien y khoa trong o co bac s Herbert
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Benson, ngi a lam nhieu cuoc nghien cu tren than the cac thien s Tay Tang tai vung Hy Ma Lap Sn va mi nhat tai Phap khi cac v thay Tay Tang thc hanh Thien Tam Muoi Hoa: Ngoi 8 gi ong ho ngoai tri buot gia vi tam vai quan mong manh trong nhiet o lam nc ong bang.

5. Thien Khong Ch La Ngoi


Neu chung ta vao tham d khoa tu hoc cac Thien vien, thi gian ngoi Thien se rat lau. Tuy nhien, ngoai cac khoa tu nay, cac v tang ni va c s sinh hoat tai Thien vien c nhac nh thc hanh thien khi i, ng, ngoi, nam, an cm, uong tra, ngh ngi, noi chuyen, lam viec, lai xe, mua sam. Thc hanh nh vay la thc hanh noi dung Thien . Con ngoi hay i Thien hanh la hnh thc Thien . Hnh thc co noi dung la co pham chat Thien. Con hnh thc ma khong co noi dung th thieu vang Thien. Tuy nhien, co mot ieu rat quan trong chung ta can nh: neu hoc Thien ma khong bat au bang hnh thc, tc la ngoi Thien va Thien hanh, th khong the nao i vao noi dung thien c. Hoc Thien cung giong nh hoc ap xe ap: Phai ngoi cho vng vang tren yen xe roi mi ap i xa c. Mot hom thien s Lam Te, v to dong Lam Te, luc con hoc Thien vi thien s Hoang Ba, ang nam ngu trong Tang ng. Thien s Hoang Ba vao thay ben go vao au
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Phung Sn

ging mot tieng. S Lam Te m mat nhn len thay thay mnh ang nhn lien nham mat ngu tiep. Thien s Hoang Ba go mot lan na roi i len nha tren gap v thu toa ang ngoi Thien. Hoang Ba noi: Nha di ong thay tre ang hanh Thien, ong ay ang vong tng? ieu nay v to th sau cua Thien Tong, la thien s Hue Nang, cung lu lai mot cau chuyen. Khi thay Ch Thanh, hoc tro cua ngai Than Tu (mot ngi chu trng danh nhieu th gi e ngoi thien), en tham van ngai Hue Nang, ngai hoi Thay ong day tang chung ra sao ? Thay Ch Thanh ap: Thay toi day phai chan ng tat ca t tng trong tam (tru tam) va ngoi im quan tng (quan tnh), ngoi hoai khong nam. Thien s Hue Nang day: Tru tam quan tnh la bnh, chang phai Thien. Ngoi hoai th than the b go bo ch co ch g. Nghe ke ta ay: Sanh ra ngoi chang nam Chet i nam chang ngoi Mot bo xng thui nat Co g au cong phu. (Truc Thien dch) Tren thc te, cac Thien vien rat chu trong en ngoi Thien. Trong tuan le Nhiep Tam, cac Thien vien Lam Te bat au cho thien sinh ngoi thien t 3 gi sang en 10 gi
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toi, xen ke Thien hanh, tho trai, chap tac, noi phap va bon lan tham van rieng (tieu tham) vi v thien s. Thien ng Tao ong th mot thang danh nguyen mot tuan e tu tap, ngoi thien t 5 gi sang en 9 gi toi, xen ke Thien hanh, tho trai, chap tac, noi phap va tham van cho nhng ngi nao co cau hoi rieng t. Nh vay, ngoi Thien va Thien i hay Thien hanh la mot yeu to rat quan trong trong viec hoc Thien. Tai sao? V ngoi Thien tao c hoi cho Than thoai mai, Tam lang du, trong sang, ben nhay, tnh thc, thay biet ro rang cac hoat ong cung cam giac ni Than va Tam. Tuy nhien, con ngi la mot sinh vat nang ong, neu ngoi trong mot thi gian va phai th tot, con ngoi lau dai th sinh ra benh Than cung nh Tam. Do o, cac Thien vien rat chu trong en s chap tac, lam viec manh me bang tay chan nh chui nha, quet san, lam vn, cuoc co, trong lua hay rau trai, co ni danh th gi e tap luyen cho than the c manh khoe. ac biet tai chua Thieu Lam Trung Hoa, tap luyen vo cong phoi hp vi Thien la phng phap tu rat manh me va kho khan. Tat ca moi sinh hoat i, ng, nam, ngoi, tung kinh, lam viec, an uong trong Thien vien t A Chau, My Au, Phi Chau hay Uc Chau eu c khuyen khch thc hanh trong chanh niem hay thc hanh Thien hoat ong.

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6. Than Va Tam
Vao nam 2004, cac huan luyen vien the thao, kh cong, y ta va bac s nhac nh phai gia tang van ong qua qua s tap luyen va ho e ra hai phan quan trong: tap luyen Than va Tam, cung goi la huan luyen chc nang. Trc ay ngi ta ch chu trong en tap cho than the, khong noi en tinh than. Ho chu trong en tap tng bo phan mot cho manh nh tap ta cho manh tay, tap ap cho manh chan, tap keo cho manh bap tht. Gi ay ho c nhac nh phai tap e c the co mot sc manh toan dien do s phoi hp tot ep cua tat ca cac phan trong c the nh au, co, xng song, tay, chan, gan, bap tht khi c ta, chay bo, van ong tay chan va than the, v.v

Ho nhac nh en Tam khi tap luyen v nhieu cuoc nghien cu cho thay neu Tam ho duy tr c s trong sang va chu tam thoai mai khi tap the thao th ket qua gia tang boi phan. Noi khac i, ngi ta a chu y en yeu to chanh niem, chu tam thoai mai, va nh tam, tam vang lang, trong sang va vng vang khi tap the duc, the thao, yoga hay cac hnh thc van ong c the khac. Thien la tr ve vi s chu tam thoai mai, s vang lang, tnh thc, vng vang va linh ong cua tam. Yeu to
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thien cang luc cang c cac bac s, nhan vien y te, chuyen vien tam than, huan luyen vien van ong, cac nha giao duc khch le thc hanh. Thien c ap dung trong sinh hoat hang ngay lam gia tang pham chat i song. Bac s Dean Ornish, chuyen gia tim mach ng dung phng phap cha tr benh tim mach khong phu thuoc vao thuoc men a em chng trnh tap Thien, Yoga, i bo va bieu lo tnh thng cung s chu tam thoai mai ve nhng cam xuc cua mnh. o la huan luyen than va huan luyen tam e i en s hp nhat than tam. Trong ao Phat, chung ta thng nghe noi en Than Tam Nhat Nh hay Than va Tam la mot. o la mot quan niem phan anh li day ve Trung ao hay Bat Nh (khong hai). Than va Tam khong phai la hai thc the tach la: hai th co mat tuy be ngoai (tng) khac nhau nh Tam th khong co hnh tng, khong b gii han bi khong va thi gian nhng Than th co hnh tng, co mau sac, co mui v hay c ong. Nhng Than va Tam la mot thc the; noi khac i, ve mat nhan thc, chung ta thay ro rang Than va Tam khac nhau nhng ve mat thc the chung von khong phai la hai th khac biet. Khong nhng ni con ngi mi co s d biet nhng ong nhat o ma ca ni cac loai vo tri nh sat hay ong cung vay: Ngi ta thay rat ro ni mot hat am ien t cua hat nguyen t sat hay ong, mot thanh phan rat nho ket thanh hat nguyen t, no va la mot hat (co kch thc nhat nh, co v tr) ma va la mot lan song
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(khong co hai yeu to tren). Ngay nay, nhieu nha nghien cu y khoa a tan ong quan niem Than va Tam khong phai la hai th tach biet ma cung luc co mat va cung bieu lo theo hai cach, cung tac ong lan nhau nhng khong ngoai nhau, khong tach ra lam hai th Than va Tam rieng biet: Chung cung bieu lo di hai hnh tng khac nhau va ong thi anh hng ho tng lan nhau. Noi mot cach gian d: niem vui, noi buon, a, ghet, sng kho, thng gian, hanh phuc, n au, au bung, nhc lng va bieu lo ni Than va va bieu lo ni Tam. Nh the, s cha tr benh tat, s phat trien sc khoe co tnh cach toan dien: Tam co the tao ra benh tat ni Than, Than co the lam cho Tam mat quan bnh. Do o, benh nhan phai thc hanh chanh niem e nhn sau vao coi nguon cua Than va Tam e cha tr tan goc va phat trien sc khoe v cai nay lien he vi cai kia nh li c Phat day trong thuyet Duyen Sinh chung ta a noi en trc ay: Cai nay co th cai kia co, Cai nay khong th cai kia khong, Cai nay sinh th cai kia sinh, Cai nay diet th cai kia diet. ieu nay c bnh luan gia Geoffrey Cowley, ngi a ong gop tai nang va kien thc cho tuan bao Newsweek e tuan bao nay c nhieu lan e c cho giai National
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Magazine Award, mot giai thng rat gia tr oi vi cac tuan bao tai Hoa Ky, ong trnh bay trong mot cuoc thao luan Live Talk vao ngay th t 22 thang 9 nam 2004. Khi co ngi hoi: Co phai bo nao cua chung ta tach biet vi Tam ta hay khong? Hai th o khac nhau hay hai th o la mot? Ong Cowlley tra li: Khoa than kinh hoc day chung ta rang ieu ma chung ta ngh co mot cai Tam tach biet th thc ra o la nhng hoat ong cua bo nao. Khi ma ong chap nhan s kien nay th van e Than-Tam ket hp se bt i tnh cach huyen b. Van e khong phai la mot ben tac ong vao ben kia mot cach sieu nhien. Cam xuc la cac hien tng than the, va sc khoe than the la mot hien tng cam xuc. Hai th la thanh phan cua chung mot he thong. Cac cuoc tm hieu hien nay ve Than-Tam trong nganh Y Khoa va Tam Than Hoc, co le a gii han trong quan iem tren, va a tao ra mot s hng khi khap ni tai Hoa Ky va cac nc khac tren the gii. Hau qua cu the la hang ngan trung tam huan luyen Than -Tam (Mind and Body Training) di nhieu bang hieu khac nhau tai cac benh vien, trng ai hoc y khoa, cac trung tam the duc, cac chng trnh huan luyen lc s, cac to chc cham soc sc khoe. o la s ng dung cac kham pha mi me nhat cua nganh y khoa hien ai oi vi s lien he mat thiet cua Than va Tam trong van e tao ra sc khoe va niem an vui
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cung phoi hp vi thuoc men trong viec cha tr hau nh tat ca cac th benh tat. Trong s hao hng nay, nhieu chuyen vien sc khoe the chat, tinh than va to chc cong ong gom cac bac s, y ta, tam ly gia, tac vien xa hoi a nghien cu ve s li ch cua Thien, kh cong, thai cc quyen va Yoga. Nhieu ngi khong ch nghien cu ma con chnh mnh thc hanh va ap dung vao viec ieu tr benh nhan.

7. Li Day Cua c Phat


Trong bai viet Buddha Lessons, ba Claudia ke lai ba Dalia Isicoff b chng viem khp dang th hai (rheumatoid arthritis, dang nay lam cho au n cac khp ngon tay, co tay, ban chan, co chan, hong, xng song hay vai, nhieu khi phai uong thuoc giam au va chong viem). Ba Dalia chu cn au thong kho ni cac khp, cot song, xng chau va phai uong thuoc chong au nhc. Cho en hom ba i tham d mot khoa Thien tai trung tam cha tr phoi hp ong tay, (University of Marylands Center for Integrative Medecine). Ba c ch day cho phng phap Thien c goi la Giam Cang Thang Bang Thc Hanh Chanh Niem (Mindfulness-Based Stress Reduction, MBRS). Ba kham pha ra mot chan ly ky dieu: thay v chong choi vi s au n th ch nhan dien no, tiep xuc vi no, biet no ro rang th cn au se du lai.

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ieu nay c Phat a noi ro la phai tiep xuc vi nhng cam giac sng, kho hay trung tnh (khong sng khong kho), cam nhan tnh chat ro rang cua moi th. Thc hanh s chu tam thoai mai, thay biet ro rang la thc hanh chanh niem (mindfulness) th Tam dan dan tr nen trong sang, linh ong, ben nhay, tnh thc, thay biet ro rang ong thi khong b cam giac sng (lac tho) hay kho (kho tho) troi buoc. Ngoai ra, khi tiep xuc vi cam giac khong sng khong kho (trung tnh, bat kho bat lac tho), con goi la xa tho, th tam i vao trang thai vang lang nhanh chong. T s vang lang o tam m rong bao la. Trong khong gian rong ln o cac nguon nang lng cua s thong minh, tnh thng yeu trong sang va niem hanh phuc bng day. c Phat a noi ro cach thc hanh nay cho quy Thay trong kinh Tng ng Bo nh sau: Giong nh gia h khong, Gio nhieu loai thoi len, T phng ong, phng tay, T phng bac, phng nam. Gio co lanh, co nong Gio co bui, khong bui, Co gio ln, gio nho, Gio nhieu loai thoi len.

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Cung vay trong than nay, Khi len nhieu cam tho, Lac tho va kho tho, Bat kho bat lac tho. Khi Ty Kheo nhiet tam, Tnh giac khong sanh y, Do vay, bac hien gia, Lieu tri tat ca tho. V ay lieu tri tho, Ngay hien tai vo lau, Than hoai, bac Phap tru, ai tr, vt c lng. Khi tiep xuc thoai mai vi cac cam giac, trong o co cn au nhc, th thau ro ban chat cua chung ch la thuan tuy nang lng, khong e s a ghet rang buoc, th giai thoat ra moi s kho au va Tam i vao trang thai tnh thc, trong sang, ben nhay, rong ln va an lac nh li cua thien s Hoang Tr trong bai th: Sng va trang Sao va suoi Tuyet tren rang tung Va may lng l tren rang nui T tam toi chung eu tr thanh rc r T u am chung eu bien thanh anh sang sang lan.
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(Nh Hanh Dch, Thien ao Tu Tap) o la cach ma ba Dalia Isicoff a thc hanh hang ngay sau khi a hoc Thien e lam cho cac cn au nhc do chng thap khp tao ra du bt xuong ong thi chuyen hoa chung va dung cn au nh mot tr duyen cho s thc hanh tot hn. S thc hanh T Niem X nay c ap dung nhieu ni e cha tr rat nhieu loai benh tat t Than ti Tam. Trng ai Hoc Stanford co chng trnh hng dan benh nhan thc hanh chanh niem e thau suot tanh chat cua cac noi s hai bat an e ieu tr. Trung Tam Nghien Cu Sc Khoe, Ton Giao va Tam Linh (Center for the Study of Health, Religion and Spirituality) cua trng ai hoc Indiana State University nghien cu ve an uong trong chanh niem giup giam chng beo ph do an thay ngon va an bt i cung nh giam s uong ru.

8. Kh Cong Tam Phap La Mot Tong Hp Tot ep


Trong Kh Cong Tam Phap, chung ta tap chu tam thoai mai vao hi th, vao cam giac, vao s lang du va trong sang cua Tam cung vi nhng ong tac noi tiep. Noi khac i, chung ta thc hanh chu tam vao bon lanh vc cua i song ni chnh mnh la than, tho, tam va phap trong suot buoi tap. T o, niem an lac va s tnh thc bieu lo tran ay va keo dai trong ngay. ay la ieu ma nhieu bac
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s khch le cac benh nhan thc hanh e chong lanh benh. Kh la chan kh van chuyen trong than the e nuoi dng cac bo phan khoe manh. Cong la cach thc hanh, cach van ong. Tam la tanh thay biet. Phap la s chan that. Tam Phap la tanh thay biet chan that bieu lo qua s thc hanh chanh niem hay s chu tam thoai mai, con c goi la tanh giac hay Phat tanh. Nh thien s Lam Te giang cho nhng ngi tu hoc tai ao trang cua ngai nh sau: Tam phap vo hnh thong suot khap mi phng, mat goi la thay, tai goi la nghe, mui goi la ngi, mieng goi la noi ban, tay goi la nam bat, chan goi la chay nhay, von la mot cai tinh minh, phan thanh sau hoa hp. Mot Tam a khong th moi ni eu giai thoat. Cai tinh minh, hay la cai toa sang, la Tam chan that hay Tam Phat bieu lo ro rang, linh ong qua s hoat ong hoa hp cua mat, tai, mui, li, than va y. Khi nghe en ch Phat chung ta thng co thoi quen ngh en mot ton giao. Ch Phat ay noi ve mot con ngi a tnh thc, thay biet ro rang qua s thc hanh chu tam thoai mai vao bon yeu to: Than (than the), Tho (cam giac), Tam (cac th tam t nh vui-buon, a-ghet, thng yeu-han thu), Phap (tanh chat cua cac th c nhan biet o). Biet ro c Tng cua chung nh mau sac, am thanh,
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mui, v, xuc cham va nhng th trong Tam ong thi thay c Tanh hay ban chat cua chung la nh th, nh vay o, khong b y tng hay tnh cam chu quan cua chung ta sn phet len nhng mau sac theo s a ghet hay la theo kinh nghiem trong qua kh cua mnh. Thc hanh quen cach nhn nh vay th Tam chung ta lang du dan va t m ln ra. Luc o chung ta trc nhan (neu trong thien vien th cac thien s nhac nh) ngi thay biet (nh la chnh mnh) va oi tng c thay biet (nh chiec la, v chua cua chanh) von khong tach biet, khong oi nghch nhau. Nh mot ngi b au n va cam giac au n khong phai la hai th rieng biet. Tam vang lang la khong gian rong ln trong o cung co mat ro rang, thoai mai, chan that chu the nhn va oi tng b nhn. o la tnh cach khong hai hay bat nh va no bao trum moi sinh hoat than the, cam giac va tam t chung ta t khi sinh ra cho en luc chet.

9. Cach Thc Hanh Cu The


Ben canh s thc hanh noi tren, ve phng dien tap luyen than the, Kh Cong Tam Phap gom ba bai tap. 1. Kh Cong Thieu Lam da tren Ngu Hanh Tng Sanh: Cac yeu to nng ta vao nhau ma tao ra sc khoe. Phan tap gom 8 ong tac van ong tay chan va than the

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e a nang lng tot hay chan kh vao cac vung tim, gan, ty, phe, than, ruot non, ruot gia, bao t, bang quan, bao tim, tam tieu, goi la luc phu va luc tang cung cach th cho sach phoi. Tiep theo la the ac biet nham chuyen nang lng len tren e nuoi dng bo nao va quan bnh nang lng than tren va than di, cac the lam cho bo nao gia tang sc khoe cung ba the van noi lc e gia tang chan kh cung phan tan chan kh ra toan than. 2. Cac the tap Yoga gom 6 the chnh co 70 ong tac lam cho gia tang sc an hoi cua gan va bap tht phoi hp vi s chuyen ong lanh manh cua xng: ieu Chnh Than Trc (15 ong tac), ieu Chnh Than Sau (5 ong tac), Dung S ng (22 ong tac), Dung S Bc Ti (16 ong tac), Dung S Quy (6 ong tac) va Dung S Ngoi (6 ong tac). 3. Dng Sinh Tam Phap gom 8 the tap rat nhp nhang phoi hp vi li niem tao ra mot trang thai th gian Than va Tam e he than kinh san xuat ra cac chat than kinh dan truyen tot nh endorphine, serotonine va dopamine, v.v lam cho c the va tam than cam thay phan chan, khoe manh, vui sng, tre trung, tch cc va yeu i. Ngi ln va tre em tap eu tot ca. Tien s tam ly hoc Phil, trong chng trnh noi tieng cua ai truyen hnh ABC, Dr. Phil, Family First, trong thang 9 nam 2004, a
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trnh bay mot ket qua rat cu the la tre em khi biet cach th sau th tam than lang du, t b kch ong va khi tap nhng ong tac nhp nhang th ty so thong minh IQ gia tang nen hoc gioi hn. ieu nay a c bac s Herbert Benson thuoc vien ai hoc Harvard xac nhan trong cac tac pham nghien cu ve tng quan gia s thc hanh thien, sc khoe va hoc hanh. Kh Cong Tam Phap ap ng nhng ieu noi tren. Cac tre em t 6 tuoi en cac cu gia 80 tuoi (tren thc te co hai ong ba cu ngi Hoa Ky 83 tuoi ang tap Kh Cong Tam Phap tai Vista) thc hanh ung eu co ket qua tot ep: Sc khoe gia tang, tr oc trong sang, thong minh gia tang, tnh thng m rong, hanh phuc va i song phat trien. Muc ch cua Kh Cong Tam Phap la: 1. Van ong e chan kh lu chuyen ieu hoa en 12 bo phan trong ngi (luc phu va luc tang) e duy trnh s quan bnh va phat trien sc khoe c the va tinh than. 2. Van ong e 12 he thong than the gom he thong bap tht gan, xng, da, dinh dng, bai tiet, tuan hoan, ho hap, tuyen noi tiet, mien nhiem, than kinh, sinh san va he thong ba an ien c quan bnh, ieu hoa va khoe manh. 3. Phoi hp Thien hoat ong va Thien tnh lang tao ra s
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buong th trong cac hoat ong hang ngay lam cho i song cua chung ta vui ti, tch cc, manh me, thong minh, hieu biet va phat trien. ay la phng phap thc hanh toan dien Than va Tam a en trang thai Than Tam nhat nh. T o chung ta thau ro Than va Tam cua mnh la mot thc the mau nhiem bieu lo thanh cac c ong thoai mai cua tay chan cung thay nghe, cam xuc trong mot s vang lang rong ln, rc r bao la cua niem hanh phuc toa sang ky dieu, ni o khong co s bat au va tan cung. Moi phut giay la thien thu vnh cu nh s cam nhan cua thi s William Blake trong bai th Auguries of Innocence: Thay vu tru trong mot hat cat Va thien ang ni mot oa hoa dai Cam vo bien ni long ban tay Va vnh cu trong mot gi ngan ngui. Khi oc en ay, chung ta a biet them ve cach hng dan Thien buong th cua cac bac s trong cac chng trnh hng dan phat trien sc khoe. Chung ta tiep tuc tap th thoai mai khi ngoi tren goi thien, tren ghe hoac nam, cam nhan thanh bung phong ra khi th vao va xep xuong khi th ra. e cho s chu tam c de dang, chung ta th vao - th ra em 'mot', th vao - th ra em hai cho en mi th em mot tr lai. Nhng v nao quen niem Phat, th vao niem 'Nam Mo A', th ra 'Di a Phat'. Cac v
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khac co the chon mot cau thch hp theo ton giao cua mnh. Neu quen th bat au lai bang so mot. Chung ta a biet kha ay u ve nhng li ch khi thc hanh Thien tnh lang va Thien hoat ong. Gi ay chung ta chuan b cho s thc hanh cu the, lau dai va co ket qua chac chan. 1. Tap th an ien tang dan t 15 phut len 30 phut. Sau khi thanh cong tang t 30 phut en 1 gi. Sau o tang len 2 gi. Tiep tuc thc hanh th an ien thoai mai cho en khi th an ien tr thanh mot thoi quen t nhien. 2. Tap cac the Kh Cong Thieu Lam cho that ung: Cac ong tac, cach a tay va chan ung vao v tr, cach ht hi, nn ay hi hay van chan kh en cac vung lien he vi the tap. Quan trong nhat la cam nhan cam giac khi nn th moi vung va quan trong hn na la cam nhan cam giac an lac moi hi th ra. Sau khi tap quen, ch can a tay len, van chan kh, th ra vao the au tien la cam giac an lac xuat hien tc khac. Cam giac nay se keo dai qua cac hoat ong khac trong ngay. 3. Khi tap cac the Quan Bnh Chan Kh, Vng Nao, Van Noi Lc th cam nhan nang lng manh me gia tang ni bo nao va ni than the. Sau 55 ong tac Yoga, tam the Dng Sinh Tam Phap lam cho bo nao buong th toi a va cam giac an vui ky diueu moi ngay mot phat trien. 4. Trong nhng sinh hoat khac trong ngay thc hanh chu
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tam thoai mai ni an ien khi th vao va th ra lam cho cam giac an vui noi tren xuat hien khi i bo, chay bo, an cm, uong nc, noi chuyen, lam viec, lai xe, ngoi xem cac chng trnh truyen hnh hay am nhac. 5. Nhng buoi an tra hay toi tao dp thc hanh an trong yen lang va cam nhan cam giac an vui sung sng khi nhai va nuot thc pham. Cang nhai lau cang thay ngon. Luc trang mieng nen an trai cay ti, ngot va lanh e cam giac vui sng ni bo nao gia tang. Bo nao se quen dan vi cach thc tr ve vi niem an vui o va sau nay de dang cho cam giac tot ep nay tai xuat hien. 6. Sau khi an tra nen thc hanh Thien Buon Ngu: Ngoi da lng vao ghe banh cho an toan, nham mat lai e cho cam giac buon ngu xuat hien. Chu tam thoai mai vao cam giac buon ngu moi luc mot gia tang cho en khi ngu gat th t nhien tnh lai va thc hanh tiep. Moi lan ch o 10 phut, nh vay la co giac ngh ngi that thoai mai trong 20 phut. Bo nao se ghi nhan cam giac vang lang cua tam (khi buon ngu th khong co y tng xuat hien) cung cam giac an vui em du keo dai. Theo tac gia Martine Gay, nhng ngi nao khong ngu c neu ngu chp c nhieu lan trong ngay th cung giup ch rat nhieu cho c the phuc hoi sc khoe. 7. Sau khi tap mot thi gian eu an th cam giac thch thu an vui ni thuy tran trc gia tang, ngi thay vui ti, thoai mai, tch cc, de dang cam thong va t con b ngoai canh lam cho kho au nh trc. Trang thai tam
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than nh vay rat tot cho s phat trien sc khoe va ngan nga benh tat, va theo nhng cuoc nghien cu y khoa mi nhat, rat can thiet cho nhng ngi b benh tim mach, b cac chng benh t nhiem (autoimmune), benh ung th cung rat nhieu th benh khac do s cang thang tao ra. 8. Nhng v nao hay b cac chng au nhc th ngoai cac the tap cua Kh Cong Tam Phap nen thc hanh Lay Hong Danh theo kh cong. Moi ngi tuy theo ton giao cua mnh lap mot ban th va lay moi ngay mot tram lay theo kh cong se giup cho bt au au goi va au xng song cung nh cac loai au nhc khac. Ban au tap lay 15 lan, sau tang len 30, 60 roi 100. Lay quen roi se thay rat ch li. Moi tuan lay nam ngay la va u. Lay vi s chu tam thoai mai lam gia tang cam giac an vui, sung sng, khoe manh va sau o cau nguyen cho ban than va moi ngi c an lanh va khoe manh. Moi ngi t sap at thi khoa bieu cho thch hp nh buoi sang day uong tra, tap kh cong, i hay chay bo. Neu thch hp va can thc hanh Lay Hong Danh hn th lay xong tap kh cong. Buoi chieu danh cho i bo. Nhng ngi ve hu nen tap hai gi hay hn. Nhng ngi i lam viec neu tap c mot gi th rat tot. Bo Y Te Hoa Ky cung nhac nh cac thanh thieu nien tap mot gi moi ngay. 9. Chung ta luon luon nh cac sinh hoat tap luyen nham en hai muc ch cung luc : Sc khoe va niem an vui hanh phuc. Hai th cung phat trien tot ep va bo xung
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cho nhau: Tap luyen an vui sung sng nen thch tap luyen, cang a thch tap luyen th cang phat trien sc khoe. 10. Khi co s khoe manh, co niem an vui sung sng th lam viec t thay met moi v biet an tru trong cam giac an vui ni thuy tran trc , tinh than thong minh thoai mai, tanh tnh hai hoa, giam bt s cang thang rat nhieu trong nhng cuoc tng giao, hoc hanh thay thch thu v cam giac an vui ni bo nao keo dai qua s thc hanh chu tam thoai mai va buong th. ieu nay khong phai ch do cac nha khoa hoc the ky 21 nay kham pha ma a c c Phat noi ra cach ay tren hai ngan nam khi nhac nh mot ngi e t tai gia cua mnh la vua Pasenadi hay Ba T Nac chu tam vao s an uong e an t lai va gia tang sc khoe qua bai ke: "Thng thc hanh chanh niem, An uong biet va u, Nhai lau cam tho manh, Tre lau, tuoi tho dai." Cam tho manh la cam giac an vui sung sng khi an, a en s phat trien sc khoe, tre lau va tuoi tho dai. Li day ac biet cua Ngai rat phu hp toan bo giao ly giai phong con ngi ra khoi s kho au do s sanh n gay ra, gia ca, benh tat gay ra cung vi nhng kho au v muon ma khong c, ghet ma lai xay ra cho mnh.
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Vua Pasenadi thc hanh theo li day va thay co ket qua rat tot ep: Giam can, sc khoe va niem hanh phuc gia tang. Chung ta ai cung biet con ng van dam c bat au bang mot bc chan au tien roi sau o tiep tuc bc eu an. Tren con ng van dam chung ta bc tng bc chan thoai mai, an vui, thanh thi, hanh phuc. Niem an vui, sung sng, hanh phuc nam ni moi bc chan a len va e xuong, moi bc chan la con ng van dam, moi hi th vao va th ra thien thu vnh cu va coi Thien ang hay chon Cc Lac la bay gi va ni ay. Thc hanh tap luyen hang ngay la s mau nhiem ky dieu cua i song moi chung ta.

Phan nay c bien soan vi s phoi hp cac tai lieu: The New York Time, September 14, 2003 Nhng bai viet cua nhieu tac gia trong tuan san Newsweek, September 27, 2004 Sach: Thien Luan, Truc Thien Dch, xuat ban tai Viet Nam, khong ghi ngay thang Thien ao Tu Tap do tien s Nh Hanh dch, tai xuat ban tai Hoa Ky

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Reversing Heart Disease do bac s Dean Ornish bien soan, Random House, New York, 1990 The Breakout Principle do bac s Herbert Benson va William Proctor bien soan, Scribner, New York, 2003 Bien Dormir, Source D'Energie, do Martine Gay bien soan, Editions Dervy, Paris, 1999

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Chng VI C S ONG Y CUA KH CONG Chung ta thc hanh th an ien (th bung) phoi hp vi i bo ma cac thien vien goi la Thien hanh. Thien hanh la i bo vi s chu tam thoai mai ni hi th va bc chan. ay la mot loai Thien hoat ong can ban, can thc tap cho quen, sau o chung ta tien them bc na la thc hanh Thien hoat ong trong Kh Cong Tam Phap. Moi ngay chung ta gia tang tap th an ien trong tnh lang, sang mot lan va toi mot lan, cung vi Thien hoat ong (Thien hanh) sang mot lan va toi mot lan. Xin thc hanh th an ien khi oc phan ke tiep e biet ro nhng li ch da tren nen tang ong Y khi chung ta tap luyen hang ngay.

1. Kh Cong Tam Phap Va C The Con Ngi


Khi tap Kh Cong Tam Phap, chung ta chu tam thoai mai ni hi th va va thc hanh 3 ieu sau: 1. Van ong e chan kh lu chuyen ieu hoa en 12 bo phan trong ngi (luc phu va luc tang) nham duy tr s quan bnh va phat trien sc khoe c the va tinh than. 2. Van ong e 12 he thong than the (gom he thong bap
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tht gan, xng, da, dinh dng, bai tiet, tuan hoan, ho hap, tuyen noi tiet, mien nhiem, than kinh, sinh san va he thong ba an ien) c quan bnh, ieu hoa va khoe manh. 3. Phoi hp Thien hoat ong va Thien tnh lang e tao ra s buong th trong cac hoat ong hang ngay, lam cho i song cua chung ta vui ti, tch cc, manh me, thong minh, hieu biet va phat trien. Nh the, chng trnh tap Kh Cong Tam Phap co hai muc ch quan trong: 1. Huan Luyen Chc Nang (Functional Training): Tap cac ong tac nham tao sc khoe cho luc phu va luc tang cung vi 12 he thong trong c the c ieu hoa va manh khoe e moi th hoan thanh chc nang tot ep rieng biet cua mnh trong s phoi hp toan the hoat ong cua than the. 2. Huan Luyen ieu Kien Hoa (Conditioning Training): Tao ieu kien thuan li khi tap e s thoai mai, an vui, thong minh, tnh thc xuat hien cung vi cam giac khoe manh. ieu nay rat quan trong v nhng th o chnh la nguon nang lng manh me lam nen tang cho i song thong minh va hanh phuc ky dieu cua chung ta. C the chung ta co nam mi ngan ty te bao (50,000,000,000,000) ket hp lai thanh 650 bap tht, 206
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Phung Sn

khp xng ln nho va cac bo phan trong than the. Moi lan chung ta th vao va th ra chung ta em dng kh vao phoi, t o chuyen qua mach mau nh tim ay en khap ni trong c the. Trung bnh chung ta th o 23,000 lan mot ngay va tim ap o 36 trieu lan moi nam. Tim lam viec lien tuc cho en khi chung ta la cuoc i ma t khi chung ta e y en s can thiet cua bo phan quan trong nay, tr phi khi tim b truc trac! Hi th khong nhng em dng kh vao e nuoi dng than the ma con tong cac chat oc ra ngoai. Ngoai ra, co mot ieu quan trong na la chung ta co the tap th an ien lam cho tam lang du, giai tr s cang thang (stress), a en s thoai mai va an lac Than va Tam, t o qua tim ap cham lai lam ap huyet t t giam xuong. Phan ng chien au kch ong he than kinh giao cam c giai tr va he than kinh oi giao cam co c hoi hoat ong a en s th gian Than va Tam. Bo nao chung ta cha 100 ty te bao than kinh, ieu hoa moi sinh hoat cua cac bo phan khac nhau trong ngi, lai con thay biet, suy ngh, phan tch, sang tao, cam xuc, nh hay ong vien Than va Tam. Tom lai, bo nao phoi hp tot ep moi sinh hoat hang ngay cua chung ta. Mot bo nao lanh manh rat can thiet cho i song cua chung ta. Do o, chung ta khong nhng tap cho luc phu luc tang c khoe manh ma con tap cho bo nao buong th,
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tnh thc, ben nhay, thoai mai e tiep xuc c vi nguon nang lng an lac co san va co the bieu lo bat c luc nao ni Than va ni Tam. o la cach huan luyen tao ieu kien hay Huan Luyen ieu Kien Hoa cho niem hanh phuc Than Tam bieu lo.

2. Am Dng Va Ngu Hanh


Theo ong Y, c the c khoe manh khi hai yeu Am va Dng quan bnh. S quan bnh nay co c do nam thanh phan can ban ket hp nen i song la Kim (kim kh), Thuy (nc), Moc (cay), Hoa (la) va Tho (at), goi la Ngu Hanh, sinh hoat tot ep. Trong c the chung ta, ngoai cac si day than kinh, cac mach mau con co mot he thong chuyen chan kh en cac bo phan trong ngi nh bao t, phoi, than, gan, tim va goi o la he thong kinh huyet. Kinh la nhng ng qua o chan kh chuyen i t bo phan nay en bo phan khac va huyet hay huyet ao la nhng iem tren ng kinh hay ben ngoai ng nay. Thong thng, huyet la nhng iem nam tren ng i cua cac kinh va ni gan vi pha tren da va tht nhat. Cac nha cham cu co the tac ong vao he thong cac huyet nay qua cach cham kim, ot nong, con gii bnh dan thng dung kim hay me chai e le hay dung ong giac e hut hi ra mot vai huyet rat gii han. D nhien, le va giac
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Phung Sn

nen tranh hay phai rat can than khi x dung e tr benh v hien nay co nhieu loai vi khuan ang truyen nhiem benh tat ngat ngheo. Huyet lien he mat thiet en cac ng kinh va tang phu lien he. Khi cac nha cham cu kch thch cac huyet bang kim chch (cham) th co the lam thong ng kinh, a en s phuc hoi chc nang cua tang hay phu lien he, lam giam cac hoi chng benh ly va phuc hoi sinh hoat bnh thng cua c the. Nh vay, cham cu co kha nang va cha tr benh tat va giup phong nga benh tat. V du nhng ngi b benh tim ap manh, tim hoi hop, mat ngu, ban than la cac hoi chng lien he en s yeu kem chc nang cua tang tam, ho se c cac nha cham cu dung kim cham vao ni huyet Than Mon, tren khp co tay, ngay pha di long ban tay pha ben trong, e cha tr cac hoi chng noi tren. Huyet la ni vinh hay dinh (dinh dng) kh va ve (bao ve) kh chuyen en, qua lai va cung la ni ma chan kh cua cac ng kinh cung tang phu c van en va chuyen i khap c the e tao s quan bnh am dng, kinh lac thong, chan kh manh me, ta kh khong xam nhap c vao c the nen sc khoe c tot ep. Khi 6 th ta kh xam nhap vao cac huyet th sc e khang cua c the yeu i nen lam cho bnh phat sinh. Theo ong Y th 6 loai ta kh o la: Phong (gio), Han (lanh), Th (nang, nong), Thap (am t), Tao (kho hanh) va Hoa (nong bc). Do o, ngoai viec van ong the lc, tap luyen, dinh dng tot, chung ta nen
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tao mot moi trng sinh song (nha ca, phong oc, ni sinh hoat, lam viec) tranh sau loai ta kh noi tren e cho c the c khoe manh lau dai. Trong khoa cham cu ngi ta cham vao cac huyet e thong cac ng kinh va e lam cho chc nang cua 12 bo phan luc phu va luc tang c tot ep. Con trong Kh Cong, chung ta lam thong cac ng van hanh chan kh hay kinh qua cach ht, nn roi ay hi hay van kh en cac tang phu lien he cung vi cac the tap ac biet theo chu ky Ngu Hanh Tng Sanh hay nam thanh phan can ban boi bo hay nuoi dng cho nhau (hay sanh), bat au t tho: Tho (sanh) Z Kim Z Thuy Z Moc Z Hoa Z Tho. Moi hanh nuoi dng trc tiep mot hanh khac va gian tiep ba hanh con lai trong vong tng sanh. Chung ta co 7 the tap Kh Cong Thieu Lam va th 10 lan sau moi chu ky tap cho sach hi nc hay khong kh d ban co the con sot lai trong phoi, goi la t kh, lam cho phoi hoat ong manh hn. Chung ta co the t hoi tai sao trong 7 the tap Kh Cong Thieu Lam co en ba the Tho trong khi cac the Kim, Moc, Thuy, Hoa ch co moi th mot the ma thoi? Theo ong Y, Ty (la lach) va V (bao t) thuoc hanh Tho co chc nang rat quan trong la thong nhiep huyet va van hoa lien quan en ca hai phan kh va huyet cua con ngi. Ngoai ra, ty va v la ni phat xuat kh hau thien , do thc pham c tieu hoa trong ty va v ma
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Phung Sn

sinh ra. Kh hau thien, cung vi kh tien thien (do di truyen ma co) phat xuat t than, giup cung co va boi bo sc khoe. Neu so sanh vi cac thanh phan khac trong ngu hanh th hanh tho gi v tr trung ng, mau vang la mau cua vua (trung cung hoang cc). Kinh Dch noi at hay tho co c tnh rong ln, muon vat eu co goc at va trong ngu hanh th ty thuoc tho, ong trung cung. Tho sinh Kim, nuoi Moc, cha Thuy, tang hoa. Trong c the th Ty (hanh tho) cung xen ke vao cac hanh khac e ieu phoi, e a en s hoat ong quan bnh. Hai Thng Lan Ong, mot danh y Viet Nam cung nhan manh: Nam hanh eu thuoc Tho, muon vat e tr ve Ty. Do o, trong Kh Cong Thieu Lam co ba the tap cho hanh tho, trong khi cac hanh khac th ch co mot the tap la ieu rat phu hp vi quan iem ong Y. (Xin vui long xem phan chi tiet trong quyen Kh Cong Tam Phap noi ve Am Dng, Ngu Hanh, sc khoe va benh tat cua luc phu luc tang lien quan en s thong suot hay tr ngai cac ng kinh.)

3. ai Cng Ve Kinh Lac


Nh a noi, trong c the con ngi co 12 ng kinh va nhng nhanh tach ra t 12 ng kinh nay cung hai mach Nham va oc c goi la lac mach. Lac mach hp
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vi 12 ung kinh va hai mach Nham va oc noi tren tao thanh mot mang li chang cht khap c the, do o c goi la kinh lac. Ni ay chung ta ch noi en 12 ng kinh ma khong e cap en lac mach. Cac ng kinh gom co 6 thu kinh (3 ng bat au va 3 ng tan cung ni ban tay) va 6 tuc kinh (3 ng bat au va 3 ng tan cung ni ban chan). Moi ng kinh co tnh chat hoac am hoac dng, lai con phan ra hoac nhieu (thai) hoac t (thieu), hoac trung bnh (quyet). ng kinh chay trong c the neu nam sau pha trong thuoc tang la kinh am, nam ngoai can hn thuoc phu th goi la kinh dng. o la can ban e at ten cho moi ng kinh. Ngoai ten chnh, chung ta co the gian d hoa khi tap cho de nh nh goi Kinh Ty thay cho Tuc Thai Am Ty Kinh. Ta cung co the noi en chc nang, v du Kinh Ty (la lach, tang) i chung vi Kinh V (bao t, phu), v s tieu hoa thc an con kem theo s chuyen hoa dinh dng, tc la chc nang cua Ty-V, noi chung la goc cua huyet va thong hay quan ly huyet, la chu c bap, la tang y. Cac kinh va tang phu lien he khac cung co nhieu chc nang a dang nh vay. Chung ta co the tom lc ly thuyet ve cac kinh nh sau: kinh dan Kh ti tang va phu nen moi tang va phu co mot kinh rieng. Noi Kinh cua ong Y co noi: "Kinh la cai quyet nh s song chet, va qua o hang tram benh c ieu tr." Co 12 kinh chnh i doc theo hai ben c the e van chuyen chan kh en cac bo phan trong ngi goi la
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Phung Sn

tang va phu. Co sau tang la nhng c quan ac, sau phu la c quan rong, tang thuoc am, phu thuoc dng va ket hp lai thanh mot cap am dng, moi tang lien he vi mot phu qua lac mach.
Ngu Hanh Kim Thuy Moc Hoa Tho Hoa Tang - Am Phe Than Can Tam Ty Tam bao Phu - Dng ai trng Bang quang m Tieu trng V Tam tieu

Bang 2 (6-1) Ngu Hanh va Tang, Phu

Vi can ban ly thuyet tren, chung ta hieu ro cac ong tac tap luyen la co lien he en s van hanh cua 12 ng kinh chay doc theo c the va tan cung ni ban tay hoac ban chan. Moi lan chung ta don hi en mot vung nao la chung ta van kh en vung tang phu lien he, ong thi lam cho ng kinh ni o c thong.

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Hinh 4 (6-1) Sau Thu Kinh

Hinh 5 (6-2) Sau Tuc Kinh


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Phung Sn

Khi mot ng kinh duy tr c chc nang cua no, ngha la tao ra s luan chuyen tot ep cua chan kh en mot bo phan lien he (nh tim) lam cho bo phan nay khoe manh va lam tron chc nang cua no, th no cung gop phan a en s quan bnh am dng, ngha la trang thai khoe manh t nhien cua c the. Ngoai ra con co cac kinh can la he gan c trong c the chung ta, la ni chan kh cua 12 kinh ket tu lai va ket hp cac khp c vi nhau. Chc nang cua he gan c la noi cac khp xng lai vi nhau cho vng chac. Co 12 kinh can hay gan c tng ng vi 12 kinh chnh va moi kinh can lien he mat thiet vi mot kinh chnh nuoi dng no. Do o, khi tap 7 the Kh Cong Thieu Lam chung ta lam cho he thong tang phu, gan xng cung nh cac bap tht gia tang s khoe manh. The th lam cho sach phoi va gia tang s khoe manh cua hai buon g phoi. ieu quan trong hn na khi th chung ta thc hanh s buong th ni bo nao a en trang thai an vui, bnh lang va thoai mai lau dai.

4. ng Kinh Sap Theo Ngu Hanh


Bay gi ta hay i vao chi tiet cac ng kinh, ac biet ni ay c trnh bay theo th t cac the tap la Tho, Kim, Thuy, Moc, Hoa theo quy luat Ngu Hanh Tng Sanh (nam yeu to nng nhau ma phat trien). Moi ng kinh co
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lien he chnh hay tac ong vao mot phu tang, o la mot trong chc nang chnh cua ng kinh nay. Ngoai ra, no con tiep xuc vi hay anh hng en (ngha la lam cho tot hn hay xau i, goi la sinh hay khac) mot kinh thuoc tang hay phu trong moi lien he mat thiet tang phu cung nh noi tiep vi mot kinh khac tren con ng van hanh cua no. Do o, s lien he gia cac kinh vi nhau rat a dang va anh hng qua lai rat phong phu theo nguyen tac ngu hanh tng sanh va tng khac. Mot hanh, nh Tho chang han, ma lanh manh th lam cho (hay sinh) hanh ke c lanh manh ( ay la Tho sinh Kim) va nh vay tat ca cac hanh eu lien he vi nhau mat thiet. S van ong c the e chuyen van chan kh en tat ca cac hanh Tho, Kim, Thuy, Moc va Hoa lam cho cac kinh c thong va cac tang va phu nh o tiep nhan c nguon nang lng tot lanh hay chan kh nen hoat ong ieu hoa khoe manh. Neu ng kinh b ton thng, hay b be, th chan kh khong en c cac hanh noi tren lam cho chc nang phu va tang suy giam. ieu chung ta can nh la moi ng kinh khong phai ch lien he en mot tang phu (v du V kinh) ma no con co mot vai vai tro quan trong lien he en nhieu hoat ong khac cua c the nen mi noi la co ca cac chc nang khac na (trong v du nay th than ngoai chc nang bai tiet con co chc nang khac nh tang tinh va ieu hoa tuy xng).

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Phung Sn

Chung ta a biet moi hanh Kim, Thuy, Moc, Hoa ch co mot the tap, trong khi co 3 the tap cho hanh Tho la do hanh tho co v the rat quan trong trong s duy tr va phat trien sc khoe. Trong moi the tap lai co hai phan Am (tang) va Dng (phu), trong luc tap, chung ta chuyen tay t Dng sang Am, va qua s van chan kh lam thong cac ng kinh lien he cung a chan kh en phu va tang, giup phu tang hoan thanh chc namg tot ep.

a. Hanh Tho : Kinh Ty, V va The Tap Tho


Kinh Ty (la lach, tang), Tuc Thai Am Ty Kinh, phat xuat t au ngon chan cai (huyet An Bach), chay doc theo mat trong cua chan len bung, tac ong vao la lach roi tiep xuc vi kinh bao t, sau o chia nhanh: mot nhanh i qua da day vao tim tiep noi vi kinh tim, nhanh kia i len tren en cuong li. Chc Nang: Tang Ty chu dinh dng, nhiep huyet (lam cho huyet c van hanh tot), ieu hoa c bap, la then chot cua sinh hoa. Khong thong (chc nang tang Ty b suy yeu) th b: An mat ngon, gay yeu, cam giac than nang ne. Khong thong la cum t tong quat e noi ve s lu thong chan kh trong cac ng kinh b chng ngai do:
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Lam viec qua sc, B xuc ong than kinh, Cang thang keo dai, Cac chat oc do thc pham hay o nhiem moi sinh tac ong goi la ngoai ta hay ta kh, Nhng ieu nay a en ket qua la chc nang tang va phu lien he b suy yeu.
Hinh 6 (6-3) The Tap Tho I

Kinh V (bao t, phu), Tuc Dng Minh V Kinh, phat xuat t huyet Nghenh Hng (ni noi tiep vi kinh ruot gia) i len khoe mat roi vong xuong qua ham rang tren, vao li, quanh ra moi roi chia thanh hai nhanh: mot nhanh vong len tren qua pha trc tai, len pha tren tran, nhanh th nh chay xuong pha trc than, tac ong vao bao t, tiep xuc vi kinh la lach, xuong doc theo mat ngoai chan phai, tan cung ngon chan th hai huyet Le oai, noi vi kinh la lach phat xuat t ngon cai i len.

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Phung Sn

Chc Nang: Phu V chuyen hoa thc pham, thong huyet. Khong thong (chc nang phu V b suy yeu) th b: buon non, oi ma. Khi tap the Tho, lien he en kinh Ty va V, ngi Nam a tay t trai (Dng) qua phai (Am), ngi N a t Phai (Dng) qua trai (Am), va e de nh chung ta noi Nam ta, N hu e khi tap cac the chuyen ong trc sau hai ben, chung ta a tay trc sau cho ung. Khi van chan kh chung ta tac ong vao hai kinh va tang phu Ty va V nay. Cach van chan kh se c trnh bay chi tiet trong phan sau. Tuy nhien, mot cach van tat, ta se phai cam thay vung bung hi cang.

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Hinh 7 (6-4) Kinh Ty

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Phung Sn

Hinh 8 (6-5) Kinh V


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b. Hanh Kim : Kinh Phe, ai Trng va The Tap Kim


Kinh Phe (phoi, tang), Thu Thai Am Phe Kinh, t ron i xuong, tiep xuc vi kinh ruot gia, quanh len tren qua hoanh cach mo vao hai ben phoi, i len hong, ra pha nach, noi vi kinh gan, xuong pha ngoai phan trong canh tay va tan cung ni ngon tay cai (huyet Thieu Thng) va noi vi kinh ruot gia t ngon tay tro i len.

Hinh 9 (6-6) Kinh Phe

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Phung Sn

Chc nang cua Phe: Chu kh toan than, thanh loc Dinh Kh do am thc em lai, chuyen kh i va khuech tan ra da, chu da va long toc, neu vng th da tot va ieu hoa nc trong c the. Khong thong (chc nang tang Phe b suy yeu) th b: Tc ngc, kho th, hen suyen, cam han, o mo hoi, ho.
Hinh 10 (6-7) The Tap Kim

Kinh ai Trng (ruot gia, phu), Thu Dng Minh ai Trng Kinh, bat au ni au ngon tro (huyet Thng Dng) chay doc theo mat ngoai canh tay, len vai roi vong ra pha trc. Tai ay chia thanh hai nhanh, mot nhanh i xuong qua phoi, hoanh cach mo va tac ong vao ruot gia; nhanh kia i len qua co, qua ham va tan cung canh mui (huyet Nghenh Hng) va noi vi kinh bao t. Chc nang phu ai Trng: Chu bai tiet sau khi tieu

hoa.

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Hinh 11 (6-8) Kinh ai Trng


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Phung Sn

Khong thong (chc nang phu ai Trng b suy yeu) th b: Tao bon, tieu chay . Khi tap the Kim th phoi phong bung thop va co cam giac hi cang hai vung nay.

c. Hanh Thuy : Kinh Than, Bang Quang va The Tap Thuy


Kinh Than, tang, Tuc Thieu Am Than Kinh, phat xuat t pha di ngon chan ut len gan ban chan (huyet Dung Tuyen), len doc theo b sau mat ca chan phai en bung va tan cung ni vung ngc, cho xng don (huyet Du Phu) va noi vi kinh Tam Bao. Chc nang tang Than : Chu bai tiet, tang tinh, ieu hoa nao, tuy, xng, rang, toc, sinh duc, nap kh, ngu dch. Khong thong (chc nang tang Than b suy yeu) th b: Suy yeu toan than, met moi, rang toc rung, yeu tay chan, yeu sinh ly.

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Hinh 12 (6-9) The Tap Thuy

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Phung Sn

Hinh 13 (6-10) Kinh Than


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Hinh 14 (6-11) Kinh Bang Quang


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Phung Sn

Kinh Bang Quang, (bong ai, phu), Tuc Thai Dng Bang Quang Kinh, bat au t goc pha trong cua mat phai (huyet Tinh Minh), vong len au xuong lng, chay theo mat ngoai cua chan phai va tan cung ngon chan ut (huyet Ch Am) roi noi vi kinh than. Chc nang phu Bang Quang: Chu nc tieu, phoi hp vi than. Khong thong (chc nang phu Bang Quang b suy yeu) th b: hay mac tieu (son ai), ai dam, roi loan tieu tien. Khi tap the Thuy, ta van chan kh en phu tang Bang Quang va Than, tap ung th co cam giac vung than va bang quang hi cang.

Moc

d. Hanh Moc : Kinh Can, m va The Tap

Kinh Can (gan, tang), Tuc Khuyet Am Can Kinh, khi au t mat ngoai ngon chan cai ban chan mat (huyet ai on), chay len pha tren bung en ngc va tan cung pha di vu (huyet Ky Mon), t o noi tiep vi kinh Phe (phoi). Chc nang tang Can: Tang huyet, chu gan, tham d
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Kh Cong Tam Phap 2

vao hoat ong tieu hoa, ieu hoa kh, chi phoi gan va qua o lien he en hoat ong xng khp va c bap. Khong thong (chc nang tang Can b suy yeu) th b: Moi c, au hai ben ha sn, au lan xuong bung di, mat ngu, u tai, lo s, gian d.
Hinh 15 (6-12) The Tap Moc

chan cai.

Kinh m (tui mat, phu), Tuc Thieu Dng m Kinh, bat au t pha ngoai uoi con mat ben phai (huyet ong T Lieu) vong qua au, en ba vai, roi xuong di ngc, lng, chan phai va tan cung ni ngon chan ap ut (huyet Thuc Khieu Am), t o noi vi kinh gan au ngon

Chc nang phu m: Chu tieu hoa va chu ngh lc. Khong thong (chc nang phu m b suy yeu) th b: S hai, mat ngu. Khi tap the Moc, Nam a tay trai len trc, N a
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Phung Sn

tay mat len trc van chan kh en hai tang phu Can va m. Cam giac vung hai ben hong, ni cho hong n ra, hi cang.
Hinh 16 (6-13) Kinh Can

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Hinh 17 (6-14) Kinh m


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Phung Sn

e. Hanh Hoa : Kinh Tam, Tieu Trng va The Tap Hoa


Kinh Tam (tim, tang), Thu Thieu Am Tam Kinh, khi i t tim, ngang qua phoi, xuong nach, chay xuong b ngoai pha trong canh tay phai va tan cung ni ngon tay ut (huyet Thieu Xung), ni ay tiep xuc vi kinh Tieu Trng (ruot non). Mot nhanh th nh cung t tim i len pha tren doc theo thc quan en co hong, roi ti mat. Chc nang tang Tam: Chu huyet mach toan than, nuoi nao, tang than, chu te cua toan than. Khong thong (chc nang tang Tam b suy yeu) th b: Hoai huyet, au ngc, bung to, u t, buon phien.
Hinh 18 (6-15) The Tap Hoa

Kinh Tieu Trng (ruot non, phu), Thu Thai Dng Tieu Trng Kinh, bat au t au ngon tay ut cua tay phai (huyet Thieu Trach), i len pha tren en khp vai, i quanh ba vai, xuong hom vai chia thanh hai nhanh. Nhanh th nhat i xuong tim va bung; nhanh th hai i len co, goc
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ham, ma, uoi mat roi vao ni tai mat (huyet Thnh Cung), t o noi tiep vi kinh bang quang.

Hinh 19 (6-16) Kinh Tam


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Phung Sn

Hinh 20 (6-17) Kinh Tieu Trng


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Kh Cong Tam Phap 2

Chc nang phu Tieu Trng: Chu tieu hoa, lien he vi than va ruot gia. Khong thong (chc nang phu Tieu Trng b suy yeu) th b: ay bung, tieu chay. Khi tap the Hoa, hai tay a len cung luc, van chan kh en kinh va tang phu Tam va Tieu Trng va cam nhan cam giac ni vung tim va vung bung. Tap ung khi nao co cam giac vung tim va bung hi cang.

f. Cac Kinh Khac: Kinh Tam Bao va Kinh Tam Tieu


Kinh Tam Bao (mang boc tim, tang) thuoc hanh Hoa, Thu Quyet Am Tam Bao Kinh, bat au t ngc, pha di nach (huyet Thien Tr), i xuong ba phan cua c the la Thng Tieu, Trung Tieu va Ha tieu hay Tam Tieu . Mot nhanh khac t ngc i ra sn, qua hom nach i xuong chay theo ng gia mat trong canh tay phai va tan cung ni ngon tay gia (huyet Trung Xung), t o noi tiep vi kinh Tam Tieu. Chc nang tang Tam Bao : Che ch cho Tam, chong lai xung kch ben ngoai, chong nhiet, ieu hoa sinh hoat tim mach.

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Phung Sn

Hinh 21 (6-18) Kinh Tam Bao

Khong thong (chc nang tang Tam Bao b suy yeu) th b: Tam de b ngoai ta xung kch, de b nhiet lam suy yeu, au vung tim, ngc, sn, co cam giac tc (kho chu), tim
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ap manh. Kinh Tam Tieu (ba phan cua c the, phu). Tam tieu khong phai la mot bo phan cu the, rieng biet nao trong c the ma la ba phan cua c the: Thng Tieu: T cuong li en hoanh cach mo, gom hai tang tim va phoi. Trung Tieu: T hoanh cach mo en ron gom hai tang la la lach va gan, va phu la bao t. Ha Tieu: T ron en hau mon gom co tang than va ba phu la bang quang, ruot non va ruot gia.

Hinh 22 (6-19) Kinh Tam Tieu

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Phung Sn

Thu Thieu Dng Tam Tieu Kinh, bat au t ngon eo nhan tay phai (huyet Quang Xung) chay doc theo mat ngoai canh tay, len pha vai, co va vong pha sau tai roi tan cung ni uoi long may phai (huyet Ty Truc Khong), t o noi vi kinh mat. T hom vai, co mot nhanh i vao ngc, tiep xuc vi Tam Bao. Hai kinh Tam Bao va Tam Tieu c gom trong the tap Hoa. Chc nang phu Tam Tieu : ieu hoa Phu va Tang. Pha tren than chu Tam Phe, pha gia than chu Ty V va pha di than chu Than Bang Quang. Khong thong (chc nang phu Tam Tieu b suy yeu) th b: Nhc mot ben au, o mo hoi, bung ay chng, co hong au, tai iec, au canh tay pha ngoai. Sau the tap Hoa, ta con 2 the tap Tho na, o Hoa Sanh Tho va Tho Sanh Tho.

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Hinh 23 (6-20a, 20b) The Tap Tho II va Tho III

Chung ta tap tat ca la 3 the Tho trong 7 the tap v Tho co vai tro ieu phoi cac hanh khac, bi vay mi co cau noi rang Tho sinh Kim, nuoi Moc, cha Thuy va tang Hoa. V thay thuoc noi danh Viet Nam la Hai Thng Lan Ong co noi ro: Nam Hanh eu thuoc Tho, muon vat eu tr ve Ty. Sau khi tap bay the Kh Cong Thieu Lam, chung ta can phai th mi hi cho sach phoi theo cach tap hng dan ni phan sau.

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Phung Sn

Chng VII CAC HE THONG TRONG C THE THEO TAY Y Khi noi en kinh lac th chung ta noi en chc nang cua cac kinh cung tang phu ch khong phai gii han trong bo phan lien he nh tim hay phoi. ong Y xac quyet la he thong cac kinh co that, cac huyet ao c nh v tr mot cach chuan xac, hieu qua cua viec cham cu rat ro rang va khoa hoc. Ngay en nhieu bac s Tay Y tai cac benh vien hay phong mach t cung ang ap dung cham huyet e cha tr mot so benh tat. Cac nha nghien cu cho biet phai ch i mot thi gian dai mi biet c ket luan cua Tay Y ve van e nay du cho co nhieu bac s thuoc cac c quan y te hay vien ai hoc khac nhau a khi au nhng cuoc nghien cu rong ln hn ve ong Y. Nh vay, co mot ieu ro rang la tuy Tay Y khong e cap en chan kh va kinh lac nhng lai tha nhan tac dung cha tr cua cham cu hay ot (h nong) cac huyet ao cung nh s thc hanh cac phng phap tao ra s buong th, la trang thai thuan tien cho s san xuat cac chat than kinh dan truyen, von rat li ch cho s cha tr benh tat va gia tang sc khoe. Trong pham vi nay, chung ta se t hoi co s lien he
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gia Kh Cong Tam Phap va Tay Y khong? Hien nay rat nhieu bac s, nhieu trng ai hoc y khoa, nhieu nha thng, nhieu chng trnh bao hiem sc khoe va ngay ca Bo Y Te Hoa Ky khuyen khch tap Thien, tap Tai-Chi (la mot mon Kh Cong nhe), van ong the lc e phat trien sc khoe va ong gop phan quan trong trong viec phong nga cung nh cha tr benh tat. Tat ca eu tha nhan Thien lam gia tang s bnh an trong Tam, giam cang thang, giup cho he thong mien nhiem manh hn, he than kinh lang du, qua o ma ngi b benh thay ro mnh tham gia tch cc vao s cha tr benh tat va lam cho cac hoi chng au nhc trong nhieu loai benh tat giam bt rat nhieu, o la cha ke lam cho chnh benh tat cung giam bt. Tai-Chi hay Thai Cc Quyen, la mot mon Kh Cong nhe, giup cho ngi cao nien gia tang kha nang chu y, gia tang s quan bnh than the, gia tang tnh deo dai va manh me cua cac bap tht va gan, ong gop tch cc vao viec gia tang sc khoe tong quat cua ngi ln tuoi. Trong Kh Cong Tam Phap, cach tap Dng Sinh phoi hp vi li niem de tap va de nh hn Tai-Chi. Cac c ong nhe nhang cua chan tay phoi hp vi li niem theo tieng nhac tram bong giup cho he than kinh lang du. Tay Y khuyen khch van ong the lc nh tap hieu kh, van ong tay chan, tap Yoga e duy tr, phat trien sc khoe va phong nga benh tat v van ong the lc a en ba ket qua tot ep: (1) Gia tang sc khoe he tim mach, (2)
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Phung Sn

he thong bap tht gia tang sc manh va (3) toan the c the gia tang s deo dai. He thong tim mach manh khoe nen tim va phoi hoat ong hu hieu hn, nh o mau lu thong nhieu hn va em dng kh en khap ni trong c the nhieu hn. Bo nao chung ta tieu thu rat nhieu dng kh, neu co nhieu dng kh th bo nao hoat ong hu hieu hn, nh o ma tr nh, noi nang, quyet nh cung cach tng quan vi nhng ngi chung quanh tot ep hn. Van ong the lc cung giup chung ta th khoe hn, ngu ngon hn, chong lanh khi b benh va sc khoe tong quat gia tang. o la cha noi en cac chat than kinh dan truyen tot nh endorphin, dopamine lam giam cac chng au nhc va a en cam giac khoe manh va an lac. Kh Cong Tam Phap bao gom hai lanh vc Thien tnh lang (ngoi thien) va Thien hoat ong (van ong the lc trong tnh thc). Neu chung ta khong e cap en phan ly thuyet kinh lac ma ch chu trong en phan li ch cu the cua s tap luyen th phan tap luyen Kh Cong Tam Phap ap ng rat tot ep vi nhng yeu cau cua Tay Y ve phng dien Thien va van ong the lc lien he en sc khoe cua 11 he thong trong than the theo Tay Y. Trong chng sach nay, chung ta se lc qua cac he thong trong c the con ngi theo Tay Y. Phan cuoi se e cap en cac Luan Xa, mot quan niem bat nguon t van hoa co cua An o.
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Theo Tay Y, trong c the chung ta co 11 he thong quan trong phoi hp vi nhau rat mat thiet e duy tr i song va sc khoe. Moi he thong co nhng ac tnh rieng biet, co nhng sinh hoat rieng biet nhng ong thi ket hp vi nhau trong sinh hoat toan dien cua c the trong tng quan duyen hp: thuan duyen th a en sc khoe va an vui, nghch duyen th om yeu va au kho. Chung ta tap Kh Cong Tam Phap la e tiep sc tao them thuan duyen cho 11 he thong c the sinh hoat ieu hoa va khoe manh.

1. He Thong Than Kinh


He than kinh gom co bo nao, cot tuy song va cac si than kinh chay khap than the. Chnh ni y can hay bo nao ma chung ta nhan biet ve sac, thanh, hng, v, xuc va phap, suy ngh, a ghet, va ong hoa moi th o vi cai toi hay nga, t o ma cam thay sng hay kho. Bo nao cha ng hang tram ty te bao than kinh va la he than kinh trung ng. T cot song, day than kinh toa ra khap ngi: t ben trong than the vi cac bo phan, cho en ben ngoai la da, co lien he en cac hoat ong t ong nh tim, ruot, roi en cam giac nh li, roi en van ong nh tay chan.

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Phung Sn

Cac te bao than kinh chuyen cac tn hieu hay tin tc qua cac khp, tc la khoang trong rat nho gia hai si than kinh noi ket nhau, goi la lien hp hay khp than kinh (synapse). Qua khp o ma hang tram cac chat hoa hoc khac nhau hay chat than kinh dan truyen xuat hien va chuyen ong qua lai. Khi thc hanh s chu tam thoai mai, buong th trong hoat ong hay tnh lang th cac chat than kinh dan truyen tot xuat hien khap than the a en cam giac vui sng, khoe khoan, an bnh cung giup cho cac bo phan trong c the hoat ong tot ep.
Hinh 24 (7-1) He Thong Than Kinh

Cang ngay khoa than kinh hoc cang phat trien vi cac may moc toi tan dung trong viec nghien cu bo nao va cac te bao than kinh cang giup cho chung ta thay ro s lien he mat thiet cua Thien oi vi niem an vui va sc
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Kh Cong Tam Phap 2

khoe. ieu quan trong hn na, viec nghien cu nay giup chung ta biet ro nhng vung phat sinh ra cam giac an vui ma chung ta co the chu tam thoai mai va cam nhan s bieu lo nhng cam giac vui ve, sung sng, thoai mai, bnh an trong mot thi gian lau dai trong ngay. Khi chung ta an tru trong cam giac tot ep va tch cc nay th cac s au nhc than the se giam i rat nhieu va niem an vui trong sang toa ay ni Than va Tam. Khoa hoc ngay nay xac nhan thc hanh Thien tnh lang va Thien hoat ong, van ong c the, co i song tam linh tot ep, nep song lanh manh, song i tnh thc, hanh phuc va nhieu tnh thng se ong gop rat nhieu cho s khoe manh cua he than kinh.

2. He Thong Da
Da ngoai la c quan ln nhat trong c the, khong nhng la phan ngoai cua sac dien moi ngi, ma con la he thong phong ve au tien cua c the chong vi cac vi khuan hay chat oc ben ngoai co the xam nhap vao than the. Do o, khi da b t, chay, tray th canh ca cho vi trung ben ngoai xam nhap a m ra. Da trong hay phan da nhn (mucous membranes) trong mui, mieng, thc quan, bao t, ruot, phoi, bo phan sinh duc n, v.v la lp da th hai phong ve c the. Do o, chung ta phai cham soc ca hai lp da nay cho manh khoe
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Phung Sn

e phong benh tat.

Hinh 25 (7-2) He thong Da bao ve c the

Van ong va tap luyen lam cho da them lanh manh va tre trung. Nhng ngi co i song tam linh tot da mat thng ti nhuan.

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3. He Thong Cac Bap Tht


Hinh 26 (7-3) He Thong Cac Bap Tht

Pha di da la cac bap tht chiem mot na khoi than the. C the chung ta co en 650 bap tht ln nho t au en chan. He thong cac bap tht co cac chc nang nh sau. Phat sinh ra nang lng e c ong. Sc manh cua chung ta gia tang khi chung ta gia tang van ong. Trung bnh ngi phu n luc 25 tuoi co 25% m trong than, en 55 tuoi co 43% m trong than. Cang nhieu m th cac bap tht cang yeu i. Van ong lam cho m bt i va bap tht gia tang sc manh. Phoi hp vi gan va xng e thc hien nhng c ong chnh xac cua tay, chan, than the nh cam o vat, i, chay hay nhay, khieng o vat
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Phung Sn

hay chien au bao ve mang song. Co cac bap tht thuoc he t ong nh bap tht tim hoat ong lien tuc e bm mau en khap c the, phoi, he tieu hoa, hoat ong ngay em ma ta khong biet, do o giup duy tr i song. Cac si than kinh lanh manh va lng huyet ay u ong gop cho s khoe manh cua bap tht. Van ong va tap luyen la yeu to rat tot ep cho s khoe manh cua bap tht. Khi chung ta tap ay u chng trnh Kh Cong Tam Phap gom co kh cong, yoga va dng sinh th chung ta van ong gan nh hau het 650 bap tht trong c the. Cac bap tht chan (ui tren va bap chuoi) manh th giup giam bt rat nhieu chng au ni au goi. Cac bap tht va gan ni he cot song neu manh th giup bt c chng au lng. Lay Hong Danh Ch Phat theo Kh Cong la phng phap rat tot giup cho cac bap tht chan va vung cot song c manh. Thc hanh Thien giup th gian bap tht va giup giam bt au nhc.

4. He Thong Xng
Xng la cai khung cho than the nng ta. Xng cung con gop nhieu phan quan trong khac nh sau. Chat tuy o trong xng tao ra cac hong va bach huyet
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cau von rat can thiet cho s song va bao ve c the chong benh tat. Cha nhieu chat khoang trong o co chat calcium, khi c the can en chat nay th xng thai ra e c the x dung (neu khong c bu dap th b chng xop xng). C the chung ta co 206 khuc xng ln nho.
Hinh 27 (7-4) He Thong Xng

Ben canh s dinh dng nh an nhieu cac loai rau xanh am, cac thc pham co chat calcium, cung cap u so lng sinh to D tng ng, ta con can van ong va tap luyen, ieu o rat can thiet cho s cng cap cua xng. Khi tap luyen toan bo chng trnh Kh Cong Tam Phap, chung ta lam chuyen ong a so cac xng trong ngi.

5. He Thong Ho Hap
He thong ho hap gom hai la phoi cung vi cac bap
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Phung Sn

tht tr giup cho viec th hoat ong lien tuc cho cac muc ch sau ay.
Hinh 28 (7-5) He Thong Ho Hap

em dng kh vao trong c the qua s ht hi vao va thai than kh qua s th hi ra. Phoi th vao va ra o chng 23,000 lan moi ngay. Hp tac vi he tuan hoan a dng kh en moi ni trong ngi. Tong kh d ra ngoai c the trong o gom so ln than kh. Loc hay oi khang cac chat o nhiem va vi khuan trong khong kh. Hau het cac the tap trong Kh Cong Tam Phap eu chu trong en cach th va qua s thc hanh nay phoi phat trien sc manh them. Do o, van ong, tap luyen, th sau, th an ien, nhat la cac the tap th trong kh cong rat tot cho s khoe manh cua phoi, ong thi lam gia tang s th gian a en giai tr cang thang. Cang thang hay bc xuc von la au moi cua rat nhieu benh tat.
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6. He Thong Tuan Hoan


He thong tuan hoan gom co tim va vo so cac mach mau ln nho nen cung con goi la he thong tim mach, giup cho c the duy tr i song qua cac hoat ong sau ay. Tim bm mau en khap c the qua s co va gian, hay ap. Tim ap o 36 trieu lan moi nam va trung bnh chuyen i khoang 1 trieu thung mau trong i song cua moi ngi. Mot thung dau hoa tho thng co gia trung bnh 50 my kim va hien nay ang len en 60 my kim. Neu nhan 50 my kim cho 1 trieu thung th gia thap nht la 50 trieu my kim, hien nay la tren 60 trieu my kim. D nhien la mot lt mau gia cao hn mot lt dau. Neu tnh bang theo gia dau tho, e cho c the chung ta 'chay' eu hoa th toi thieu moi ngi phai mua en 50 trieu my kim hay mot trieu thung. Neu tnh theo gia dau loc hay xang th gia se con tang hn nhieu. Do o, chung ta nen nh s quy gia cua tim, mach va mau hoat ong trong c the cua mnh. Mau em dng kh va chat nuoi dng en tat ca moi ni trong c the. Mau chuyen ch cac chat can ba en phoi, than, da e thai ra ngoai.

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Phung Sn

He thong tim mach hoat ong rat uyen chuyen va t ieu chnh nhanh chong e duy tr s hoat ong tot ep cua c the.
Hinh 29 (7-6) He Thong Tim Mach

Trong mot cuoc nghien cu cua cac chuyen gia tim mach, nhng ngi c xep vao nhan cach thuoc dang D (type D) co nhng ac iem sau. Chuyen g cung thanh van e Thng cam thay khong vui Thng thay kho khan trong s giao hao vi ngi khac Thay kho khan khi bat au chuyen tro Ngi khep kn Thng hay lo lang Khi gap g ngi khac, khong biet noi g cho thch hp Theo cuoc nghien cu o, nhng ngi nhan cach
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thuoc dang D nay, va trong hang tuoi t 40 en 70, co en 27 % b benh tim mach va 54 % b cao huyet ap, trong khi ty le trung bnh trong dan so la 19 %. ieu o cho thay tinh than tac ong manh me vao sc khoe cua tim mach. 1 Van ong va tap luyen rat can thiet cho sc khoe cua he thong tim mach. Theo Vien ai Hoc Berkeley (University of California, Berkeley), van ong the lc lam giam chat am C hoat hoa (C reactive protein), khi chat nay xuat hien trong mau th o la dau hieu b benh tim hay tieu ng 2. Thien lam cho he oi giao cam hoat ong, than the va tinh than tr nen em du, tim ap cham lai va huyet ap ha xuong, cung luc cac chat hormone tot c san xuat ra trong c the. Ngoai ra, khi tap Kh Cong Tam Phap chung ta i vao trang thai an vui ky dieu, long vui ve, tr thanh thi, tanh tnh ci m va nhan cach tot ep v vung an ien thng (vo nao tran trc) gia tang hoat ong va phat trien theo s tap luyen moi ngay. S vui ti tch cc nay lam cho tim mach va cac bo phan khac trong c the gia tang khoe manh. ieu nay co the bieu lo trong i song hang ngay nh sau: De dang bat chuyen vi ngi khac Hay noi chuyen vi ngi la t khi b kho chu Thng thay cai ep cua cuoc i t khi quau co

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Phung Sn

Thch than can vi ngi khac, v.v 3 Tom lai, vui ve, lac quan, ci m, thng yeu, cam thong la nhng yeu to rat can thiet cho s khoe manh tong quat va ac biet cho sc khoe tim mach. Khi chung ta thay hanh phuc th khong thay co n. Ngi hanh phuc that s th du ho song mot mnh tren nui xa cach moi ngi hay ho song gia o th nao nhiet ho van cam thay hanh phuc. Co hanh phuc th mi co tnh thng. Mot ngi kho au th khong the thng yeu c va neu ho 'thng' ai th se em lai kho au cho ngi ho thng v ho se bay to nhng lo au, gian d, buon rau, ganh ghet, ghen tng, co chap trong moi tng quan gia ho va ngi ho 'thng'. Do o, bac s Dean Ornish trong cuon "Thng Yeu va Song Con" (Love and Survival) bao ong rang nhng ngi co n thng co nhng hanh ong t huy hoai nh hut thuoc, nghien ru, an uong a en benh tat. Lam sao thoat ra khoi s co n sau muon o e tranh benh tat? Bac s Dean Ornish khuyen: Phai co mot cai nhn tch cc oi vi cuoc song va co y thc ve hien tai. Phai biet tng quan tot ep vi nhng ngi khac la yeu to rat quan trong cho sc khoe va tuoi tho. M rong con tim va thng yeu cuoc i.

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Cac chuyen gia ve tim mach va he mien nhiem eu e cao i song hanh phuc trong o co s vui ve, sung sng, thoai mai, rong m, thng yeu, bao dung, hieu biet. Tap Kh Cong Tam Phap hang ngay qua s phoi hp Thien hoat ong va Thien tnh lang se giup chung ta phat trien kha nang an tru trong hanh phuc. Niem an vui ni Tam va s sung sng ni bo nao lam cho hanh phuc trong sinh hoat hang ngay chung ta toa sang. Khi co hanh phuc th mi co the co tnh thng. Mot ngi khong co hanh phuc th khong co tnh thng, mot ngi kho au ma thng yeu ai th o ch la s bieu lo cua au kho. Theo bac s Dean Ornish, mot chuyen gia tim mach noi tieng tai Hoa Ky co chng trnh lam chuyen ngc benh tim mach rat thanh cong, th tnh thng hanh phuc la yeu to quan trong so mot trong viec ngan nga va phuc hoi cac benh nhan b benh tim mach.

7. He Thong Tieu Hoa


1 2 3 4 5 Hoat ong An vao mieng Nuot xuong thc quan en bao t Bao t lam viec Ruot non hap thu chat dinh dng i qua ruot gia e roi tong ra ngoai chat can ba (phan) Thi gian 30 giay hay t hn 8 giay 2 en 6 gi 3 en 5 gi 4 en 72 gi (neu lau qua th co hai cho sc khoe, goi la b tao bon)

Bang 3 (7-1) He Thong Tieu Hoa


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Phung Sn

He thong tieu hoa bat au t mieng va tan cung hau mon, co nhieu chc nang phoi hp e nuoi song c the qua mot chuoi dai hoat ong noi tiep tom tat trong bang ke tren ay.
Hinh 30 (7-7) He Thong Tieu Hoa

Nh the, cam giac an ngon ch trong 30 giay hay t hn, sau o c the phai lam viec qua mot tien trnh lau dai nh sau: Mieng a thc an vao, tiet ra nc mieng, li nem thc an, ham rang nhai va sau do nuot thc an hay uong nc xuong bao t. Bao t tiet ra dch v lam cho thc an mem va nghien cho nho. Gan, mat va la lach gop phan quan trong trong viec tieu hoa. Dng chat sau o c tong xuong ruot non. Ruot non hap thu cac chat dinh dng a vao mau. Ruot gia nhan lanh chat can ba t ruot non va tong ra
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Kh Cong Tam Phap 2

ngoai qua hau mon. Sc khoe tam than, he mien nhiem, he than kinh, s van ong than the eu anh hng rat nhieu en he thong tieu hoa. Van ong va tap luyen rat can thiet cho sc khoe cua he nay. Khi thc hanh Kh Cong Tam Phap co nhieu ong tac kch thch he thong dinh dng lam viec ieu hoa, phoi hp vi Thien tnh lang khi an uong lam gia tang cam giac ngon va niem vui song. Nhai lau, hng cam giac an ngon, sc khoe tang, tuoi tre dai, tuoi tho tang o la li nhac nh cac cac bac s va cung la li Phat day.

8. He Thong Bai Tiet


Mot phan cua s bai tiet a the hien ni da va ruot gia. Ni ay la phan bai tiet cua nc tieu ra ngoai.
Hinh 31 (7-8) He Thong Bai Tiet

Than loc mau va a mau tr ve mach mau, phan con lai la nc tieu. Tien trnh nay giup cho c the duy tr quan bnh lng
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Phung Sn

nc, o 60 % sc nang cua c the, cung vi cac chat hoa hoc can thiet. Nc tieu c a xuong bang quang va thai ra ngoai. S san xuat nc tieu lien he rat nhieu en lng mau tuan hoan, ap xuat huyet, cac chat kch thch to, nhiet o c the, v.v. Uong cho u nc, van ong va tap luyen eu ong gop rat nhieu cho s tot ep cua he thong bai tiet hoat ong lau dai va khoe manh. The tap Thuy rat tot cho bang quang va than. Ngoai ra the Vng Nao co phan be huyet Hoi Am (co c hau mon) giup cho c hau mon va bang quang gia tang sc manh, rat can thiet cho ngi cao nien, lam giam bt chng i tieu qua nhieu. Ngoai ra, khi tap the Chanh nh cung co s phoi hp vi co c hau mon hay bang quang, do o cung giup nhieu cho van e nay.

9. He Thong Hach Noi Tiet


Cac hach va nhng phan trong mot so cac bo phan khac hoat ong phoi hp nh sau: Tiet ra nhng hormone la nhng hoa chat chuyen vao mau hay chat long khac trong c the, nham duy tr s quan bnh tot ep nhat cho c the. ieu hanh phan ln s chuyen hoa nang lng trong c the chung ta.
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Kh Cong Tam Phap 2

Chnh he thong nay tao ra hay anh hng en s thay oi moi giai oan khac nhau cua i song nam hay n, t nho en tuoi day th, t tuoi day th en phat trien quan bnh, en tuoi man kinh roi tr nen gia lao.

Hinh 32 (7-9a, 9b) He Thong Noi Tiet

Ba he thong than kinh, mien nhiem va not tiet lien he vi nhau mat thiet e tao ra mot trang thai quan bnh va khoe manh cho c the. Van ong va tap luyen rat can thiet cho he noi tiet. Thien tnh lang va Thien hoat ong giup cho he than kinh vui ti va buong xa, t o anh hng tot ep en he noi tiet va he mien nhiem va giup cho hoat ong tot ep lau dai, bt i nhieu hoi chng t nhng chng benh do Tam (buon rau hay b cang thang) sinh ra
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Phung Sn

(t 60 en 90 %).

Hinh 33 (7-10a, 10b) He Thong Sinh San

10. He Thong Sinh San


Nhieu ngi hay e ngai khi noi en he thong sinh san, trong khi o he thong nay can c cham soc ve sinh can than e tranh cac benh tat nhieu khi rat hiem ngheo. ay la mot he thong anh hng rat nhieu en i song cua ngi nam hay ngi n, t nho cho en gia. Ch hoat ong mot thi gian ke t tuoi day th. Sinh san e noi tiep i song.
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Kh Cong Tam Phap 2

Mot he thong rat quan trong cho i ngi ve mat the chat cung nh tinh than. Van ong, tap luyen, Thien, co i song ti vui hoat ong, gi gn ve sinh e tranh cac benh tat va co i song tam linh tot ep, nhng ieu o giup ch rat nhieu cho s chuyen hoa nang lng tnh duc thanh niem hanh phuc va i song v tha, co i song quan bnh va ong gop cho s tot ep cua xa hoi.

11. He Thong Mien Nhiem


Ngoai he thong ngan chan vi khuan hay chat doc vao c the nh da va nc mat, he thong mien nhiem bao ve i song, giup chong lai cac vi khuan vao trong c the tao ra bnh tat cung bao ve c the khi cac bo phan ben trong b h hai do nhng yeu to bat thng phat sinh. Nhng hach bach mach to bang hat au gi vai tro quan trong trong viec san xuat ra cau lympho. Trong bach huyet, nhng te bao bao ve c the, co cha nhieu cau lympho. Bach huyet chay trong bach mach hnh thanh mot mang li bao trum c the va o vao mau tnh mach qua cac ong tan cung goi la bach mach va ong ngc. Bach huyet chong lai cac vi khuan cung gop phan lam
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Phung Sn

sach nhng te bao b h hai. Tuyen c (thymus) la mot hach rat ln nam pha tren qua tim, ni vung an ien trung. Tuyen c tiet ra nhieu loai hormones e ieu hoa nhng chc nang cua he mien nhiem. Tuyen nay cung san xuat ra cac cau T (T lymphocytes) roi chuyen chung i khap c the qua ng mau, tan cong cac khang nguyen (antigens) la nhng vat ma c the xem la vat la hay co tiem nang lam nguy hai va tao ra khang chat e chong lai chung. Cau T khi ong tan cong nhng vat la nay, ch huy cuoc tan cong va sau o ngng s tan pha. Cau T co loai tr giup qua cach co vo va thuc duc cac cau khac trong he thong mien nhiem tan cong . Con cau CD lai lam cho cau T ngng lai cac hoat ong tan cong khi cong viec a hoan tat e ng i qua a. Cau B (B lympocytes) cung phoi hp vi cau T, i tm nhng vat la xam nhap vao c the, anh dau nhng vat nay vi chat am goi la khang the. Nh s anh dau nay ma cac cau trong he mien nhiem biet c cac vat xam nhap va tan cong chung e bao ve c the. Cau lung va diet (NK hay natural killer) chnh la ngi lnh bo binh oi au vi cac vat xam nham e tieu diet hay giet chung. Cau nay san xuat ra chat cytokines rat quan trong cho viec cha tr viem gan va ung th. ai thc bao (macrophages) la mot te bao hay cau ln lam cho sach se moi ni trong than the bang cach nuot cac vat xam nhap, cac te bao ung th, cac hong huyet
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Kh Cong Tam Phap 2

cau chet va cung san xuat chat cytokines.


Hinh 34 (7-11) He Thong Mien Nhiem

Tom lai, chc nang cua cac te bao trong he mien nhiem la biet c the b vat la xam nhap, lap ra mot tuyen e phong ve, thong bao tin tc cho nhau, san xuat ra chat cytokines la mot loai vu kh manh chong dch quan va cuoi cung la cham dt cac hoat ong chien au khi cong viec hoan tat. Tuy nhien, nhieu luc cac te bao nay phan ng qua a, tiep tuc tan cong du khong co vat ben ngoai xam nhap, tao ra cac benh tat trong c the goi la benh t mien (autoimmune disease). Cac benh t mien nay co rat nhieu, do cac khang the tao ra viem roi tieu huy cac mo lanh manh trong c the. Cac benh nay gom sot thap khp, viem khp dang thap, viem than-tieu cau, va nhieu dang roi loan chc nang giap trang ma cho en ngay nay ngi ta cha biet nguyen do. Nhieu bac s khch le benh nhan thc hanh Thien ben canh thuoc men e giam cang thang va tao ra s th gian trong c the hau a en s giam au nhc.
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Phung Sn

Loi song lanh manh, an vui, i song tam linh tot ep, van ong va tap luyen giup ch rat nhieu cho he mien nhiem. Thien tnh lang va Thien hoat ong cung ong gop mot phan tch cc cho he mien nhiem gia tang hoat ong bao ve c the cung nh lam giam bt hoi chng cua cac loai benh t mien.

Hai He Thong Ngoai Tay Y: Luan Xa Va an ien

Hinh 35 (7-12a, 12b) He Thong Chakra

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Ngoai cac he thong noi tren, Tay Y khong noi en Luan Xa va an ien, ma trong Yoga co e cap en He Thong Cac Trung Tam Nang Lng hay cac Luan Xa, cung goi la Lien Hoa hay Chakra. Yoga noi en bay Chakra ma nhieu bac s tap Yoga cho rang o la nhng vung lien he en cac hach noi tiet.

Hinh 36 (7-13) Ba an ien

Trong Kh Cong th noi en cac an ien trong c the gom co ba an ien la thng, trung va ha. an ien ha nam ni vung bung, trong o co huyet Kh Hai la ni ma nguon nang lng hay chan kh trong c the tu lai roi c chuyen i. Vung nay con co hai huyet quan trong, mot la lien he en Kh Tien Thien hay
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Phung Sn

Nguyen Kh hay chan kh do di truyen t cha me ma co, o la huyet Menh Mon, nam pha sau lng gia ot cot song 2 va 3), Hai la lien he en Kh Hau Thien hay chan kh co sau khi sinh ra, lay t s ho hap va dinh dng, o la huyet Than Khuyet. an ien Trung vung ngc (huyet an Trung), chu kh lc, huyet mo cua Tam Bao. Vung nay co nhng cam giac rat thoai mai va th thi, am ap khi co s buong xa, cam thong, rong lng va thng yeu. Mot ieu rat quan trong la vung nay lien he en tuyen tuy (thymus), mot hach ln quan trong trong he mien nhiem, ni san xuat cau T (T cell) co chc nang phoi hp vi cac bach cau khac i lung diet cac vi khuan ngoai xam, bao ve c the lanh manh. an ien Thng nam gia hai long may, co huyet An ng. an ien thng bao gom vung vo nao trc tran, vung tan vo nao trc tran, lien he en nhieu chc nang nh noi nang, suy ngh, cam xuc, phan ng lanh manh va cac hoat ong thanh thuc, v.v Khi th an ien (bung) th s chu tam thoai mai gia tang a en s buong th t nhien ni bo nao. Bo nao dan dan em du, trong khi o cac hoat ong lien he en phan tch, quyet nh, noi nang, hoat ong kheo leo, nhan cach c bieu lo tot ep, c gia tang nang lng, nh o i song ngi thc hanh Thien tr nen an vui, lanh manh va tot ep hn. Khi vung vo nao trc tran tr nen em du th
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nang lng chu tam thoai mai (chanh niem) gia tang va keo dai. Khi chung ta thc hanh Thien tnh lang, Thien hoat ong, van ong than the va tap luyen, th do s dien bien ni bo nao noi tren ma a ta en niem an vui va s lang du cac y tng va t o trang thai hp nhat Than Tam hay Than Tam Nhat Nh xuat hien. Tom lai, Kh Cong Tam Phap neu xet ve mat ong Y th at tren nen tang quan bnh Am-Dng va tng sinh Ngu Hanh, qua cach lam thong cac ng kinh lac cua luc phu va luc tang. Ve mat Tay Y th s tap luyen thng xuyen (s phoi hp tot ep gia Thien tnh lang va Thien hoat ong) lam manh khoe 11 he thong ket hp trong than the, lam gia tang s phoi hp gia 3 he thong than kinh, hach noi tiet va mien nhiem. Ve mat Yoga va Dng Sinh th phat trien sc manh va s deo dai cua xng, gan, bap tht cung trang thai th gian. ieu quan trong chung ta can nh khi tap Kh Cong Tam Phap la tao ra trang thai buong th . Khi trang thai nay xuat hien th he giao cam du xuong, he oi giao cam gia tang hoat ong. ieu nay a huyet ap ha xuong, tim ap cham lai, phoi th cham lai, mach mau n ln hn. ong thi cac chat hoa hoc kch thch hanh ong va cang thang giam i, keo theo viec giam bt cac hoi chng roi loan t mien (autoimmunity). Khi ta at c trang thai buong xa ni Than va ni Tam, th o la s phoi hp tot
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Phung Sn

ep gia Thien tnh lang va Thien hoat ong, muc tieu cua Kh Cong Tam Phap. S tap luyen nay at tren nen tang cua luat nhan qua trong vu tru: nhan lanh th qua tot. Do o, ngoai s tap luyen Kh Cong Tam Phap hang ngay, chung ta can co loi song lanh manh nh cham dt hut thuoc la, ru che, c bac, bo cac tat h thoi xau khac nh nong nay, gian hn, noi xau, ch trch, che bai, cham choc ngi khac. Ve mat dinh dng th gia tang an rau au, giam bt tht ca, gia tang cac loai au ngu coc, khong an cac loai chat beo bao hoa (saturated fat) hay chat beo nhan tao (transfat hay hydrogenated fat), uong nhieu nc trong va an nhieu trai cay. Ngoai ra, chung ta hay m rong coi long, giup nhng ngi ngheo kho, benh tat cung nh thong cam nhng kho khan cua nhng ngi chung quanh. Nh the la phat trien i song tam linh tot ep qua s hieu biet chan that, tnh thng va hanh phuc trong i song hang ngay. Tap luyen va song hanh phuc ngay bay gi va ni ay la con ng ma chung ta phai bc i hang ngay. Xin nh lai la chung ta ang trong giai oan tap th an ien, do o, trc khi oc tiep chng ke, xin quy v ngoi hay nam thoai mai va tap th an ien (ha): th vao bung phong, th ra bung xep. Th that thoai mai va cang lau cang tot va nh khi th vao th bung phnh ra pha trc ch khong ay hay nen khong kh xuong di vung hau
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mon, v lam nh vay co the phat sinh benh tr.


1

Psychosomatic Medecine, 2005 University of California, Wellness Letter, February 2006 University of California, Wellness Letter, February 2006

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Phung Sn

Chng VIII PHAN TAP KH CONG THIEU LAM en ay, chung ta a tien kha xa trong cach th an ien cung hieu ro ve nen tang ly thuyet cua Kh Cong Tam Phap va nhng ket qua tot ep cua phng phap tap luyen nay mang lai, ong thi chung ta cung a biet cach th an ien khi ngoi yen hay khi i bo. Gi ay, chung ta chuan b e tap cac the Kh Cong Thieu Lam. Kh Cong Thieu Lam co bay the van chan kh en luc tang, t o tac ong en luc phu, cuoi cung the th tam la the th cho sach phoi sau moi lan van kh. Cach tap nay a c trnh bay trong da DVD gom ca hai phan tap cho Nam va cho N. Ni ay, chung toi xin trnh bay lai bang hnh moi the tap vi cac ong tac noi tiep e quy v co the oi chieu vi da tap khi can en. Nhng the xoay ngi qua hai ben e tap th theo nguyen tac Nam ta, N hu : an ong bat au t ben trai, an ba ben phai. Khi bat au khi the th au li e cham ham tren khi ht vao. Khi th ra th khong can phai lu tam v tr au li. Nen danh moi ngay tap mot the cho that thuan thuc. Ngay th nhat: Tap The Tho I, ngay th hai tap The Kim
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Kh Cong Tam Phap 2

sau o tap hai the. Ngay th ba tap The Thuy thanh thuc roi tap ba the Tho I, Kim, Thuy. Va c nh vay cho en ngay th bay tap thanh thuc the Tho III roi phoi hp vi sau the trc. Ngay th tam tap the th cho sach phoi roi phoi hp vi bay the trc. Thc hanh cho ung ngay ban au th ket qua rat tot ep va se tien rat xa tren con ng tu tap.

1. The Tho I Kinh Ty, Kinh V


Phan hng dan tap cho Nam va N tap The Tho I: N a tay ve cung pha vi hnh tap, Nam th a tay ngc chieu lai .

Hinh 37 (8-1) The Tho I


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Phung Sn

Chuan b tap: ng thang, au li cham ham tren, hai ban chan ngang hai vai, lng thang, co thang va buong xa than tam thoai mai. Bat au khi the th hai tay a qua pha trai (Nam; N pha phai) cung luc ban chan trai xoay theo qua pha trai, hai canh tay nam ngang va thang, cac ngon tay cong va tha xuong t nhien. N a tay cung chieu vi hnh ve, Nam ngc lai. Xin e tay nh hnh ve (hnh 8-2).

Hinh 38 (8-2) The Tho I

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Kh Cong Tam Phap 2

Ht vao bang mui, xoay ngi, hai canh tay nam ngang qua pha oi dien. Roi a hai ban tay len pha tren, hai ban tay len en au th nn th. Lat hai ban tay ra, don hi xuong bung va bung phnh ra, hai long ban tay than g. Vung bung hi cang. Xin nh khi tap cac the ay hi xuong bung th bung phnh ra, ch khong phai ay hi xuong pha di hau mon. Lam nh vay co the b benh tr. Khi tap, xin ng trc tam knh, nhn xem hai tay e cho ung theo hnh ve.

Hinh 39 (8-3) The Tho I

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Phung Sn

Khi cam thay nn th va u sc mnh th th ra bang mieng va xoay ngi lai, roi ng thang nh luc bat au. Tan cung hi th ra th xt hi ra that manh cho phoi sach hi nc.

Hinh 40 (8-4) The Tho I

Tiep theo la tap chieu hai cua the Tho I, a hai tay ve pha tay phai (N a tay ve pha ben trai, cung chieu vi hnh ve; Nam ngc lai). Ht vao bang mui, xoay ngi va a hai canh tay qua pha oi dien.
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Kh Cong Tam Phap 2

Hinh 41 (8-5) The Tho I

Hinh 42 (8-6) The Tho I


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Phung Sn

Hai hai ban tay a len pha tren, en au th nn th, lat hai ban tay ra, don hi xuong bung, hai long bang tay thang. Bung phnh ra va cam giac hi cang (xem hnh 8-6 pha tren). Khi cam thay nn hi va u, th ra bang mieng va xoay ngi lai, tan cung hi th ra th mieng xt hi mot cai that manh cho sach phoi, ng nh luc bat au. (Xin danh mot ngay e tap cho that ung The Tho I.)

Hinh 43 (8-7) The Kim Phe

2. The Kim Kinh Phe, Kinh ai Trng


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Kh Cong Tam Phap 2

ng thang ngi, hai long ban tay hng ve pha trong, ht vao bang mui ong thi a hai tay len pha trc.

Hinh 44 (8-8) The Kim Phe, ai Trng

Hai ban tay a en au, phoi ay hi, nn th. Tiep tuc a hai tay ra pha sau, mat nhn len pha tren, co cong ra pha sau, don hi ni phoi, phoi phong, bung thop. Vung phoi va bung hi cang. (Khi tap the nay nen nh ngi khac xem gium mat va hai ban tay nam ngang cho ung v tr nh trong hnh 8-9 di ay.)
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Phung Sn

Hinh 45 (8-9) The Kim Phe, ai Trng

Khi nn hi va u, th ra bang mieng va ha hai tay xuong.Tan cung hi th ra th mieng xt hi mot cai that manh cho sach phoi, ng thang nh luc bat au. (Xin danh mot ngay e tap The Kim cho that ung.)

3. The Thuy Kinh Than, Kinh Bang Quang


The chuan b cung nh 2 the tren. ng thang ngi, ht hi vao bang mui ong thi a hai ban tay nga ra len ti nach th hi ay phoi, nn th.
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Kh Cong Tam Phap 2

Hinh 46 (8-10) The Thuy Than, Bang Quang

Hinh 47 (8-11) The Thuy Than, Bang Quang


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Phung Sn

Cui ngi xuong, hai tay a ra pha sau, ong thi ay hi xuong bung, qua vung hau mon ti than, hai long ban tay nga len pha sau (xin nh ng e hai long ban tay nga ra pha trc). Vung than hi cang. (The nay nen nh ngi khac xem gium hai ban tay a nga ra pha sau cha. Xin danh mot ngay e tap The Thuy cho that ung.) Sau khi nn th va vi kha nang cua mnh, th ra bang mieng, ong thi ha hai tay xuong, ng thang ngi len. Khi tan cung hi th ra th mieng xt hi mot cai that manh cho sach phoi.

4. The Moc Kinh Can, Kinh m

Hinh 48 (8-12) The Moc Can, m


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Kh Cong Tam Phap 2

Ht hi vao bang mui ong thi a tay (pha ben hong) len tren au, ngi hi uon cong. Nam bat au bang tay trai, N tay phai (cung chieu vi hnh ve). Khi ban tay len ti au th hi ay phoi, nn th va a ban tay vao trong, ngang vi nh au. Vung hong cam thay cang. (Xin nhn vao gng e tap cho ung nh trong hnh ve va dung mot ngay e tap cho that ung The Moc).

Hinh 49 (8-13) The Moc Can, m

Sau khi nn hi thay va u, th ra bang mieng, ha tay xuong. Tan cung hi th ra th mieng xt manh cho sach phoi.

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Phung Sn

Tiep theo la chieu th hai, cung nh chieu mot cua the Moc, nhng oi qua pha tay ben kia, Nam tay phai, N tay trai (cung chieu vi hnh).

Hinh 50 (8-14) The Moc Can, m

5. The Hoa Kinh Tam, Kinh Tieu Trng, Kinh Tam Bao, Kinh Tam Tieu
Tr ve the ng thang nh cac the chuan b khac e bat au tap the Hoa. Sau o ht vao bang mui ong thi a hai tay len t hai ben than.

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Kh Cong Tam Phap 2

Hinh 51 (8-15) The Hoa Tam, Tieu Trng, Tam Bao, Tam Tieu

Hinh 52 (8-16) The Hoa Tam, Tieu Trng, Tam Bao, Tam Tieu

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Phung Sn

Hai tay en v tr tren au nh hnh 8-17 di ay th hi ay phoi, nn th.

Hinh 53 (8-17) The Hoa Tam, Tieu Trng, Tam Bao, Tam Tieu

Hinh 54 (8-18) The Hoa Tam, Tieu Trng, Tam Bao, Tam Tieu
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Kh Cong Tam Phap 2

Hai canh tay ha nhe vao hai ben au, hai ban tay nam ngang tren nh au, mat nhn thang. Xin nh e hai ban tay cho ung v tr nh trong hnh 8-18. Khi nn hi thay va u, th ra bang mieng va ha hai tay xuong, ngc chieu vi cach a tay len . Khi th het hi ra th mieng xt manh cho sach phoi. (Xin nhn vao gng va e v tr hai ban tay hai ben au ung nh trong hnh va dung mot ngay e tap that ung the nay.)

6. The Tho II Kinh Ty, Kinh V

Hinh 55 (8-19) The Tho II

The chuan b nh cac the khac. Sau o ht vao bang mui, hai long ban nga ra pha trc a len. Khi a ban hai tay len ti nach th phoi ay hi, nn th.
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Phung Sn

Hinh 56 (8-20) The Tho II

Hinh 57 (8-21) The Tho II


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Kh Cong Tam Phap 2

Up hai ban tay lai va ay hi xuong di, cung luc hai chan xuong tan (nh ngoi tren ghe vo hnh, hnh 8-22).

Hinh 58 (8-22) The Tho II

Hinh 59 (8-23) The Tho II


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Phung Sn

Hai canh tay ay thang xuong pha trc, cung luc ay hi xuong bung, cac ngon tay cha ra pha ngoai, hai ban tay song song vi mat at, hai chan xuong tan. Nhn ngang thay nh ngoi tren chiec ghe vo hinh (hnh 8-22). Khi nn hi va u, th ra bang mieng, ng len ong thi keo hai ban tay len pha tren va nga ban tay ra. en nach th keo hai ban tay vao hong, ha hai tay xuong nh cu. Cuoi hi th ra, mieng xt manh mot cai cho sach phoi (hnh 8-23). (Xin xem vao gng e tap cho ung va dung mot ngay e tap The Tho II cho that ung.)

7. The Tho III Kinh Ty, Kinh V

Hinh 60 (8-24) The Tho III

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Kh Cong Tam Phap 2

The chuan b nh cac the khac (hnh 8-24). Sau o ht vao bang mui, a hai ban tay len vi hai long ban tay nga ra, cac ngon tay hng ra pha trc. Khi hai ban tay len ti nach th phoi ay hi, nn th (hnh 8-25).

Hinh 61 (8-25) The Tho III

Hinh 62 (8-26) The Tho III


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Phung Sn

Tay trai a len (Nam ta, N hu), ban tay a ra pha ngoai. Tay phai (nam hu, n ta) ay xuong, ban tay a ra pha ngoai, ong thi xuong tan, hai ban tay nam ngang, hai canh tay thang (hnh 8-26). Nn hi va u, th ra bang mieng va ha tay trai xuong va a tay phai len. Hai ban tay ti ngang nach th a hai ban tay vao ben hong roi ha ca hai tay xuong, ong thi ng len. Cuoi hi th ra, mieng xt manh mot cai cho sach phoi (hnh 8-27).

Hinh 63 (8-27) The Tho III

Sau o ng thang ngi tap chieu ke tiep. ng thang ngi nh trc, ht vao bang mui, a hai tay len en nach th phoi ay hi, nn th.

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Kh Cong Tam Phap 2

Hinh 64 (8-28) The Tho III

Hinh 65 (8-29) The Tho III


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Phung Sn

oi qua tay pha ben kia (Nam tay mat, N tay trai). Tay phai a len cung luc ay tay trai xuong, ong thi xuong tan, hai ban tay nam ngang, hai canh tay thang (hnh 8-28). Nn hi va u, th ra bang mieng va a tay mat (nam, n tay trai) xuong, ng len va tan cung hi th mieng xt manh mot cai cho sach phoi (hnh 8-29). (Xin nhn vao gng e tap cho ung va dung mot ngay e tap The Tho III cho that thanh thuc.)

8. The Th Sach Phoi

Hinh 66 (8-30) Th Sach Phoi

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Kh Cong Tam Phap 2

The nay rat quan trong v lam tang sc manh cua phoi, va nhat la lam cho sach phoi cung thc hanh buong xa Than Tam khi van ong. The chuan b cung nh trong cac the trc, ngha la ng thang ngi. Khi bat au tap thi hai au ngon tay cai cham nhe ni au pha trong hai ngon tay tro. Ht vao bang mui ong thi a hai tay len qua hai ben ngi. a tiep vao trong cung luc cui ngi xuong pha trc khoang 20 o (hnh 830).

Hinh 67 (8-31) Th Sach Phoi


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Phung Sn

Khi hai tay a en pha ngoai hai vai th ngi a bat au cui xuong khoang 15 o. Tiep tuc a hai tay vao pha trong va tiep tuc cui ngi xuong them 5 o na (tong cong khoang 20 o). Khi hai lng ban tay cach nhau o 1 tac (10 cm) th phoi ay hi (hnh 8-31). Sau o th ra bang mieng lien (khong co nn th nh bay the trc), quat hai ban tay vao pha trong ngi va a len tren ong thi ng thang ngi len (khong cui na, hnh 8-32).

Hinh 68 (8-32) Th Sach Phoi


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Kh Cong Tam Phap 2

Hai ban tay a qua au th dng lai va bat au ha xuong cung luc tiep tuc th ra. Hai canh tay ha xuong bang cach m ra mot goc 45 o (so vi than) cung luc nghieng ra pha sau 5 o. Sau o a hai ban tay vao, cham nhe vao hai ben chan,tiep tuc th ra bang mieng (nhng khong xt manh cuoi hi th nh cac the trc, hnh 8-33).

Hinh 69 (8-33) Th Sach Phoi

Tap the th cho sach phoi 10 lan. Cam nhan cam giac an lac va buong th khi th vao va th ra. Sau o tiep tuc tap them 6 lan the Kh Cong Thieu Lam cung th 10 lan nh tren.
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Phung Sn

Hinh 70 (8-34) Ket thuc tap Kh Cong

Sau khi tap xong lien tuc bay lan cac the Tho I, Kim, Moc, Thuy, Hoa, Tho II va Tho III noi tiep, cung th 10 lan sau the Tho III, phan tap Kh Cong Thieu Lam hoan tat. Knh chuc an vui va khoe manh.

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Phung Sn

Chng IX PHAN TAP DNG SINH TAM PHAP Tap Dng Sinh Tam Phap la thc hanh Thien hoat ong ket hp vi li niem Phat, ong thi ta cung tiep nhan c nang lng (hay noi hoa, internalize) Bat Chanh ao qua nhng cau khau quyet. Trong Dng Sinh Tam Phap co mot the ac biet la The Chanh nh ma ta co the tap rieng le ra cung at c nhieu li lac, do o chung ta se tm hieu trc.

1. The Chanh nh a. C S ong Y


Sau khi a tap thanh thuc phan Kh Cong Thieu Lam, chung ta bat au Dng Sinh Tam Phap bang The Chanh nh. The nay lam cho than the buong th, tim ap thoai mai, long phan chan, an vui keo dai. e hieu ro li ch cua the tap nay chung ta can biet ve c s ong Y cua the tap cung cach tao ra ieu kien e trang thai than tam nhat nh bieu lo. The Chanh nh lien he en Kinh Tam, co ng
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Kh Cong Tam Phap 2

kinh va cac huyet nh trong hnh 9-1. Mot cach tong quat, khi tang tam b benh th hoi chng bieu lo ni toan than nh cam giac au tc ni vung tim, sn ngc, cac benh roi loan than kinh tim, hoi hop, tim ap nhanh, tim ap cham, kho ngu hay mat ngu, hoac doc theo ng kinh ni tay (xin xem hnh 9-1) th b mot hay nhieu th benh nh au khp khuy tay, co tay, ban tay hay au day tru.

Hinh 71 (9-1) Kinh Tam va cac huyet lien he


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Phung Sn

Khi nhn vao hnh, chung ta thay cac huyet (co anh so) t nach xuong au ngon tay ut. Cac nha cham cu cham vao cac huyet ao o e cha tr cac benh tom tat trong bang 9-1 di ay. Khi b cac chng benh noi tren, ng t mnh cha tr lay, tot nhat la c cac v y s cham soc thuoc men. Ben canh o, khi chung ta tap The Chanh nh vi long buong th, cac ong tac se anh hng tot ep vao tang tam, do o ho tr cho tim ap ieu hoa, ap huyet ha dan, tr oc trong sang, long an vui.
# 1 Huyet Thieu Hai Tr benh au: Chong mat, tr nh suy kem. Than: au vung tim, ret run Canh tay: Khuyu tay co rut, tay b te, ban tay run, au vung nach Than: au vung tim, cam giac lanh trong xng, hay s hai, t nhien mat tieng noi. Canh tay: au canh tay, au khuyu tay au: au au, hoa mat, cng li khong noi c. Than: Tim ap manh, hoi hop khong yen, bat phai i tieu khong nhn c. Canh tay: au co tay, canh tay, khuyu tay Than: Cam thay tc, kho chu, au ni vung tim, tim ap manh, hoi hop hay hoang s, ra mo hoi trom. au: Chng suy nhc, hay quen, mat ngu, ng ngan, ong kinh. Than: au vung tim, tim ap manh, hoi hop, tieu khong nhn c. Tay: Long ban tay nong. Than: au trong ngc, tim hoi hop. Tay: Long ban tay nong, ngon ut b co quap.

Linh ao

Thong Ly

4 5

Am Khch Than Mon

Thieu Phu

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Thieu Xung

au: Tanh kh that thng, khi vui luc gian. Than: au vung tim, tim ap manh, hay hoi hop, au canh sn. Cham vao huyet nay giup tr nao khoe len lam vng tinh than.

Bang 4 (9-1) Cac huyet tren Kinh Tam ni tay

b. Cach Tap
Khi tap, chung ta phai e tay cho ung khi bat au tap, cac ong tac phoi hp vi hi th nhe nhang khi th vao (mui) va khi th ra (mui), th an ien c la tot nhat, neu khong th th thng cung c. Xin chu tam thoai mai va thc hanh cac ong tac nhe nhang nh sau.

Hinh 72 (9-2) The Chanh nh

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Khi tap The Chanh nh: ng thang ngi, au li cham ham tren, th bang mui, (khi ht vao lan th ra). Than tam that thoai mai, th an ien (neu cha th an ien c th th thng) ba hi cho tam that lang du. Sau o, hai ban tay e theo an nh tam nh trong hnh. Tiep theo, ht vao nhe nhang bang mui ong thi a hai tay thang len (hnh 9-3). Th ra nhe nhang bang mui, hai ban tay ha xuong va anh vong ra sau lng. Khi hai ban tay bat au a len cao sau lng th hai got chan cung nhon len (hnh 9-4).

Hinh 73 (9-3) The Chanh nh


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Hinh 74 (9-4) The Chanh nh

Hai ban tay chum lai nh au hai bup hoa sen, a len cao sau lng va th ra het hi trong phoi (hnh 9-5).

Hinh 75 (9-5) The Chanh nh


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Phung Sn

Hinh 76 (9-6) The Chanh nh

Ht vao nhe nhang bang mui, ha hai got chan xuong, ong thi keo hai tay ra ngoai hai ben hong, cac ngon tay cung van chum lai (xem (1) trong hnh). Th ra nhe nhang va a hai ban tay vao thanh an nh tam nh trc (xem (2) trong hnh 9-6). Sau khi tap thanh thuc, co the tap 30 lan, sau o tang len 60 lan, sau o tang len 100 lan. The nh Tam co tien li la luc nao tap cung c, nha hay cho lam viec eu tap c, tap chung vi cac the khac hay tap mot the nay thoi cung c. oi vi cac ngi ln tuoi khong nh nhieu c th hng dan ho tap moi ngay t 200 en 300 lan the nay rat tot. Tap mot lan hay chia ra tap nhieu lan trong ngay eu tot va giup cho tinh than ho phan chan va a en cam giac an lac.
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Sau khi tap Kh Cong Thieu Lam chung ta tap cac the Quan Bnh Chan Kh, the Vng Nao va cac the Van Noi Lc va cac the Yoga. Tam The Dng Sinh Tam Phap co the (1) tap ngay sau khi tap kh cong hay (2) tap sau khi xong phan cac the van noi lc hoac (3) tap sau khi xong phan tap cac the Yoga eu c ca. Tuy theo thi gian va sc khoe cua moi ngi ma chung ta phoi hp chng trnh tap cac the nay hang ngay vao sang va chieu hay toi cho thch hp. Tuy nhien, phan tap cac the Dng Sinh Tam Phap e gia tang phan an lac luc nao cung tap vao cuoi chng trnh tap luyen. Chng trnh tap cho ngi mi bat au xin e ngh tuan t nh sau: 1. Tap thuan thuc tam the Kh Cong Thieu Lam. 2. Tap thuan thuc the Quan Bnh Chan Kh, the Vng Nao, the Van Noi Lc Gia Tang Chan Kh va ieu Chnh Than. 3. Tap thuan thuc the Chanh nh. 4. Tap thuan thuc tam the Dng Sinh Tam Phap. 5. Tap thuan thuc cac the Yoga: Dung S ng, Bc Ti, Quy va Ngoi.

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2. Cac The Dng Sinh Tam Phap


Dng Sinh Tam Phap gom tam the, moi the giup ngan nga mot chng au nhc hay phat trien mot kha nang tot ep cho c the. ay la s phoi hp toan bch cua s buong th, c ong tay chan thoai mai, li niem va s chu tam nhe nhang ben vng trong tam rong lang, a en ket qua nang lng cua hanh phuc bng day, cung vi nang lng lam cho Than va Tam khoe manh (healing energy). Do o, tap luyen hang ngay phoi hp vi Kh Cong rat tot. ay la loai kh cong nhe co li hat (Chanting Tai Chi) rat gian d va de thc hanh nhat la phoi hp vi am nhac. Moi the co mot y ngha va khi oc cau Khau Quyet th biet y ngha va ong tac thc hanh. Theo trng ai Hoc Y Khoa Harvard (Havard Medical School), co nhieu phng phap tap luyen e tao ra buong th (hay cam giac th gian thoai mai) e giai tr s cang thang nh chu tam vao hi th, buong xa cac bap tht, thc hanh Thien, tap kh cong, yoga va tai chi, va ca s lap i lap lai mot cau cau nguyen va quan tng. Moi ngi can chon lay mot phng phap de dang cho mnh thc hanh. Tuy nhien Kh Cong Tam Phap lai phoi hp c tat ca nhng phng phap tren qua cach thc hanh that gian d, cu the nen rat co ch li cho moi ngi tap. Do o, khi
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tap cac the Kh Cong Thieu Lam, Yoga va Dng Sinh Tam Phap, chung ta nh phoi hp ong tac tap, hi th va s chu tam thoai mai e at c ch li toi a. Phan tiep theo la Dng Sinh Tam Phap co tam the tap theo li niem Nam Mo A Di a Phat . Chung ta cung co the oc la Nam Mo A Mi To Fo neu khong phai la Phat t hay chon mot cau nao thch hp cho mnh cung c. Ht hi vao khi bat au ch Nam va th ra khi bat au ch Di, tr the th tam la the Chanh nh chung ta a noi ve cach th tren. Moi the co mot cau khau quyet noi ve y ngha the tap ong thi lien he vi ong tac tap. Nhng cau Khau Quyet nay rat tot va tch cc, gieo vao tam thc chung ta nhng y tng lanh manh cung vi s an vui xuat hien khi tap lam cho tinh than chung ta tr nen tch cc va phan chan hn (Xin oc them trong tap san nghien cu sc khoe Stress Control, Techniques for preventing and easing stress, Harvard Medical School, Special Health report, 2002). Moi the Dng Sinh Tam Phap gom co ong tac phoi hp vi li niem rat thoai mai giup chung ta phong nga hay giam bt cn au nhc hay benh vung lien he. Tuy nhien, neu nhng ngi b benh ac biet khi tap thay au them vung nao o hoac yeu qua khong the tap c th
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Phung Sn

nen tap that nhe nhang thoi, ng co gang qua. Xin lu y: Khi tap cac the nay xin nh e au li cham ham tren.

a. The Chanh Kien


Khau Quyet Thay biet chan that M rong coi long Song vi tanh giac Li ch Lam gian gan, bap tht Gia tang sc manh cua hai chan va hai ban chan Giai tr cang thang Cach Tap ng thang ngi, hai ban chan ngang hai vai, buong xa thoai mai va th an ien: ht vao Nam Mo A, th ra Di a Phat hai hay nhieu lan cho tam lang du (hnh 9-7). Quy v cung co the chon mot cau thch hp vi ton giao cua mnh.

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Sau khi Tam lang du th bat au ht vao va a tay len theo ch Nam. Hai tay a en mieng vi ch Mo, hai long ban tay oi nhau (hnh 9-8).

Hinh 77 (9-7) The Chanh Kien

Hinh 78 (9-8) The Chanh Kien

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Phung Sn

Hai tay a len au vi ch A, ht manh them, hai got chan a len, hai long ban tay gan nhau (hnh 9-9).

Hinh 79 (9-9) The Chanh Kien

Hinh 80 (9-10) The Chanh Kien

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Ti ch Di th ra ong thi ha hai tay cung vi hai got xuong. Hai ban tay m rong khi ha xuong pha di (hnh 9-10). Ti ch a la hai tay v tr hai ben ui (hnh 9-11).

Hinh 81 (9-11) The Chanh Kien

en ch Phat la a hai tay vao pha trong va cham nhe vao ui. Tap lien tuc 10 lan. Sau lan th mi, ng thang nh luc bat au, th an ien hai lan theo li niem roi tap the ke tiep.

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Hinh 82 (9-12) The Chanh T Duy

b. The Chanh T Duy


Khau Quyet An tru Trung ao Tanh tng bat nh Suy ngh chan that Li ch Chuyen ong cot song Giam chng au vung lng Giai tr cang thang
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Cach Tap T the chuan b cung nh the trc (hnh 9-12). ng thang ngi, th an ien, hai tay e trc bung, hai long ban tay dng thang va cac ngon tay hng ra pha trc, song song vi nhau va cach nhau o na tac (5 cm).

Hinh 83 (9-13) The Chanh T Duy

Khi nghe ch Nam th bat au ht vao, a hai tay ve pha hong ben mat hoac ben trai (cac the Dng Sinh Tam Phap khong phan thanh Nam ta, N hu). en tan

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Phung Sn

cung ch A th dng lai, cam giac hi cang nhe ben nach (hnh 9-14).

Hinh 84 (9-14) The Chanh T Duy

Hinh 85 (9-15) The Chanh T Duy


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en ch Di th a tay ve pha ben trai. en tan cung ch Phat th hi th ra va het, dng lai (hnh 9-15). Khi nghe ch Nam th lai bat au ht vao va chuyen hai tay qua pha ben mat tap tiep them 9 lan. Xin lu y: Mat luon luon nhn thang ve pha trc trong khi hai tay quay qua trai va qua phai e gia tang s chuyen ong men deo cua cot song.

c. The Chanh Ng
Khau Quyet Li noi chan that Xay dng, hieu biet Trc sau nh mot Li ch Phong nga chng au hai ben vai Van ong cac bap tht canh tay, ban tay, cac bap tht cua hai chan Giai tr cang thang Cach Tap T the chuan b cung nh the trc: ng thang
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Phung Sn

ngi, th an ien thoai mai theo li niem (hnh 9-16).

Hinh 86 (9-16) The Chanh Ng

Hinh 87 (9-17) The Chanh Ng

Khi nghe ch Nam th ht vao va a tay len. en ch


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Mo th hai ban tay ti hai ben mieng (hnh 9-17). en ch A th tiep tuc ht vao thoai mai va hai ban tay co hai ong tac. ong tac 1: Lat hai ban tay ra pha ngoai (hnh 9-18).

Hinh 88 (9-18) The Chanh Ng

ong tac 2: ong thi xuong tan va keo hai ban tay qua hai ben, hai long ban tay hng ve pha trc, cac ngon tay cha len pha tren va co cam giac hi cang nhe hai ben nach (hnh 9-19). en ch Di th ra ong thi ay hai ban tay ra pha trc (hnh 9-20).

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Hinh 89 (9-19) The Chanh Ng

Hinh 90 (9-20) The Chanh Ng


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en ch a th ng len va hai ban tay a ra pha sau co va ha xuong pha hai vai (hnh 9-21).

Hinh 91 (9-21) The Chanh Ng

Hinh 92 (9-22) The Chanh Ng


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Phung Sn

en ch Phat th hai tay ban tay lai chuyen len pha tren roi ha xuong hai ben than (hnh 9-22). Het ch Phat th tan cung hi th ra va hai tay cham nhe hai ben ui, cham dt mot lan tap (hnh 9-23). Sau o tap tiep cho u 10 lan.

Hinh 93 (9-23) The Chanh Ng

d. The Chanh Nghiep


Khau Quyet Than tot lanh
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Li tch cc Y an vui La oa sen Toa chieu sang ngi Li ch Chuyen ong hoa hp tay chan a en trang thai than va tam rat an lac, thoai mai Giai tr cang thang Cach Tap e chuan b ng thang ngi va th an ien theo li niem hai lan (hnh 9-24).

Hinh 94 (9-24) The Chanh Nghiep


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Phung Sn

The nay co bon phan la (1) than, (2) khau, (3) y va (4) oa sen. Trc het la phan Than : Khi nghe ch Nam th ht vao thoai mai ong thi a hai tay len. en ch Mo hai tay en pha di ngc, cac ngon tay tro pha trc xng c (hnh 9-25).

Hinh 95 (9-25) The Chanh Nghiep

en ch A tiep tuc ht vao vi hai ong tac: Xoay hai long ban tay ra pha ngoai. Keo hai tay ra hai ben vai, cung luc xuong tan (hnh 926). en ch Di hai tay ay ra pha trc ong thi th ra. en ch a anh vong hai tay qua hai ben than len tren, ong thi ng len (hnh 9-27).
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Hinh 96 (9-26) The Chanh Nghiep

Hinh 97 (9-27) The Chanh Nghiep


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Phung Sn

en ch Phat hai tay ha xuong, a vao trong va het tieng Phat th hai tay ung nhe vao ui (hnh 9-28). ng thang e tiep tuc tap tiep ong tac ke tiep.

Hinh 98 (9-28) The Chanh Nghiep

Tiep theo la phan Khau. V tr ban au nh thng le (hnh 9-29). Tiep tuc th an ien, khi nghe ch Nam th a hai ban tay len pha tren mieng. en ch Mo th hai ban tay hai ben mieng (hnh 9-30).
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Hinh 99 (9-29) The Chanh Nghiep

Hinh 100 (9-30) The Chanh Nghiep


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Phung Sn

en ch A th co hai ong tac. ong tac 1: Xoay hai long ban tay ra pha ngoai (hnh 9-31).

Hinh 101 (9-31) The Chanh Nghiep

Hinh 102 (9-32) The Chanh Nghiep


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Kh Cong Tam Phap 2

ong tac 2: Keo hai ban tay ra ben hai vai, ong thi xuong tan (hnh 9-32). en ch Di, ay hai ban tay ra ngoai. Qua ch a, anh vong hai ban tay qua hai ben len pha tren, ong thi ng len va en ch Phat th ha hai tay xuong (hnh 9-33).

Hinh 103 (9-33) The Chanh Nghiep

Het ch Phat th hai tay cham nhe vao ui. ng thang e tap tiep (hnh 9-34). Tiep theo la phan Y. Ch Nam, a hai tay len. en ch Mo th hai ban tay pha trc mat, cac ngon tay
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Phung Sn

ngang tran, pha trc bo nao (y can) (hnh 9-35).

Hinh 104 (9-34) The Chanh Nghiep

Hinh 105 (9-35) The Chanh Nghiep


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Kh Cong Tam Phap 2

en ch A, co hai ong tac. ong tac 1: Xoay hai long ban tay ra pha ngoai (hnh 9-36).

Hinh 106 (9-36) The Chanh Nghiep

Hinh 107 (9-37) The Chanh Nghiep


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Phung Sn

ong tac 2: Keo hai ban tay qua hai ben vai ong thi xuong tan (hnh 9-37). en ch Di th th ra ong thi ay hai ban tay ra pha trc, ch a th anh vong hai ban tay ra pha ngoai, len tren va ng len (hnh 9-38).

Hinh 108 (9-38) The Chanh Nghiep

en ch Phat th ha hai tay xuong. Tan cung ch Phat th hai tay cham vao ui. ng thang e tap tiep (hnh 9-39). Sau cung la phan oa Sen. Ch Nam ht vao va a hai tay vong pha hai ben than len pha tren au, en ch
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Kh Cong Tam Phap 2

A hai ban tay chum lai nh bup sen (hnh 9-40).

Hinh 109 (9-39) The Chanh Nghiep

Hinh 110 (9-40) The Chanh Nghiep


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Phung Sn

Con trong ch A, hai long ban tay quay ra pha ngoai. en ch Di th th ra, anh vong hai canh tay ra hai ben va ha hai tay xuong (hnh 9-41).

Hinh 111 (9-41) The Chanh Nghiep

en cuoi ch Phat th hai tay cham vao ngi. Tiep tuc tap ba hoac bon lan The Chanh Nghiep v a co nhieu ong tac thay v tap mi lan nh cac the khac.

e. The Chanh Mang


Khau Quyet

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Nuoi dng lanh manh Quan sat tng tan Phat trien hai hoa Li ch Phong nga chng au than kinh toa Gia tang sc manh cac bap tht hai chan Phoi hp tot ep hoat ong than the Cach Tap e chuan b ng thang ngi va th an ien nh vi cac the khac (hnh 9-42).

Hinh 112 (9-42) The Chanh Mang

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Phung Sn

Bat au tap: ngoi xuong, cac au ngon tay cham nhe tren mat at (hnh 9-43).

Hinh 113 (9-43) The Chanh Mang

Hinh 114 (9-44) The Chanh Mang

Nghe ch Nam bat au ng len , qua ch Mo tiep tuc


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Kh Cong Tam Phap 2

ng thang len (hnh 9-44).

Hinh 115 (9-45) The Chanh Mang

Qua ch A co hai ong tac. ong tac 1: hai ban tay e trc mat nh nhn ong nhom (quan sat tng tan) (hnh 9-45). ong tac 2: a tay len pha tren au, cac au ngon tay oi nhau (nh hnh Hoa Thng Bo ai, ma ngi ta thng goi nham la ong Phat Hoan H hay la The Happy Buddha) (hnh 9-46).
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Phung Sn

Hinh 116 (9-46) The Chanh Mang

Hinh 117 (9-47) The Chanh Mang


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Kh Cong Tam Phap 2

en ch Di, th ra ong thi a hai tay ra ngoai, anh vong tron th nhat va cung luc xuong tan (hnh 9-47). en ch a hai tay anh vong tron th nh va tiep tuc xuong tan. en ch Phat hai tay anh thanh 1/2 vong tron (vong tron th ba) roi ha xuong (hnh 9-48). Cuoi ch Phat th hai ban tay cham nhe vao mat at nh luc bat au (hnh 9-50).

Hinh 118 (9-48) The Chanh Mang

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Phung Sn

Hinh 119 (9-49) The Chanh Mang

f. The Chanh Tinh Tan


Khau Quyet Sieng nang, Ben ch, Dung cam, Tch cc, Xay dng cuoc i Li ch Gia tang sc manh cua cac bap tht, gan va xng chan Giup c the duy tr s thang bang lau dai, rat can thiet cho ngi cao nien Cach Tap
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Kh Cong Tam Phap 2

The chuan b: ng thang ngi, hai tay e cheo trc ngc (hnh 9-50). Nghe li niem va thc hanh nh sau (hnh 9-51): en ch Nam th ht vao va bat au xoay hai long ban tay ra ngoai, en cuoi ch Mo th hai long ban tay hng han ra pha ngoai, en ch A th keo hai tay thang ra hai ben, ngang hai vai, hai ban tay up xuong.

Hinh 120 (9-50) The Chanh Tinh Tan

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Phung Sn

Hinh 121 (9-51) The Chanh Tinh Tan

en ch Di th th ra ong thi ha hai tay xuong, cung luc ngoi xuong cang thap cang tot, hai got chan a len (hnh 9-52).

Hinh 122 (9-52) The Chanh Tinh Tan


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Kh Cong Tam Phap 2

Hinh 123 (9-53) The Chanh Tinh Tan

en ch a th hai tay a vao trong, ong thi ng len, hai got chan van a cao. Tiep tuc th ra, hai tay a a len va vao pha trong, hai tay tr ve v the cheo trc ngc. en ch Phat th hai tay a v tr cheo trc ngc nh luc au va hai got chan ha xuong (hnh 9-53). Tap them chn lan na.

g. The Chanh Niem


Khau Quyet Thng biet ro rang Than, Tho, Tam, Phap

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Phung Sn

Li ch Chuyen ong nhe nhang cac khp xng ngon tay, co tay, khuyu tay va vai The nay rat tot cho nhng ngi b au khp tay hoac lam viec trong cac nganh ien t, vi tnh, tien, sa may moc, nha s, v.v... Cach Tap Bat au tap, a thang hai tay ra pha trc, ban tay va cac ngon tay buong nhe va khong cham nhau, ngi ng thang (hnh 9-54).

Hinh 124 (9-54) The Chanh Niem

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Kh Cong Tam Phap 2

Hinh 125 (9-55) The Chanh Niem

Khi nghe ch Nam ht vao va hai ban tay keo vao pha trong (hnh 9-56).

Hinh 126 (9-56) The Chanh Niem


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Phung Sn

en ch Mo th hai tay quat lai ra pha ngoai. Tan cung ch Mo th hai ban tay pha trc. en ch A th ha hai tay xuong hai ben ngi (hnh 9-57). en ch Di th th ra, cung luc hai tay anh vong ra ngoai va len pha tren, hai tay a ra hai ben (hnh 9-58).

Hinh 127 (9-57) The Chanh Niem

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Kh Cong Tam Phap 2

Hinh 128 (9-58) The Chanh Niem

Hinh 129 (9-59) The Chanh Niem

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Phung Sn

en ch a th bat au a hai ban tay vo pha trong, tao goc tron hai ben. en ch Phat th ha hai tay xuong va a thang pha trc nh luc bat au khi the (hnh 9-59). Tap u mi lan.

h. The Chanh nh
Khau Quyet Thoai mai thanh thi Than tam la mot T tai trong i Li ch ay la mot the tap rat ch li giup giam au vai, au lng, cac chng tim hoi hop, ap nhanh Giup quan bnh huyet ap (xin xem phan giai thch pha trc) Cach Tap Bay the trc ht vao mot lan va th ra mot lan. The nay theo cach The Chanh nh a noi trc ay, o la ht vao hai lan va th hai lan. e chuan b, hai ban tay e theo an nh tam pha
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Kh Cong Tam Phap 2

trc (hnh 9-60). Khi nghe ch Nam th bat au ht vao va a hai tay len pha tren. Qua ch Mo tiep tuc ht vao va hai tay tiep tuc a cao. en ch A th hai tay pha tren au, long hai ban tay a ra ngoai (hnh 9-61). en ch Di th ra ong thi ha hai tay xuong va hai tay anh vong ra pha sau lng, hai ban tay chum lai thanh hai bup sen a len. Hai got chan ong thi a len (hnh 9-62).

Hinh 130 (9-60) The Chanh nh

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Phung Sn

Hinh 131 (9-61) The Chanh nh

Hinh 132 (9-62) The Chanh nh

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Kh Cong Tam Phap 2

Tan cung ch Di la hai ban tay a len v tr cao nhat pha sau lng, hai got chan a cao va cung la tan cung hi th ra (hnh 9-63). en ch a th ht vao, ong thi a hai tay ra hai ben pha trc (hnh 9-64). en ch Phat th th ra, ong thi a hai ban tay vao trong va e lai theo an nh tam nh luc bat au tap (hnh 9-65).

Hinh 133 (9-63) The Chanh nh

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Phung Sn

Hinh 134 (9-64) The Chanh nh

Hinh 135 (9-65) The Chanh nh


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Kh Cong Tam Phap 2

ieu can nh: Bay the trc cua Dng Sinh Tam Phap th vao va th ra mot lan, the Chanh nh th vao va th ra hai lan. Tap u 10 lan va hoan tat Dng Sinh Tam Phap.

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Phung Sn

Chng X PHAN TAP PHAT TRIEN CHAN KH VA IEU THAN Phat trien chan kh va ieu Than la mot ten goi chung cho mot nhom cac the tap ma ten chnh xac bao gom cac the sau ay. Quan bnh chan kh Vng nao Van noi lc ieu chnh than

1. The Quan Bnh Chan Kh a. Quan Bnh Chan Kh, The ng


Chuyen nguon nang lng t pha di chan len pha tren e cho nguon nang lng trong ngi c quan bnh. The nay gom 3 hi th vao va ra, sau o nn th va phong xng long ngc len. Ba hi au tng oi de, nhng khi nn th can no lc hn.

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Kh Cong Tam Phap 2

Hinh 136 (10-1) Quan bnh chan kh, ng

Hinh 137 (10-2) Quan bnh chan kh, ng


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Phung Sn

Khi the tap: ng xuong tan, hai ban tay e tren bap ve. Ngi nghieng pha trc 15 o. Ht vao bang mui, th ra bang mieng. Th an ien va th thong tha, that nhe va sau ong thi cam nhan s thoai mai ni than (hnh 10-1). Sau lan th ra th ba, nn th, a xng long ngc len, lng thang. Nh the hi b hut len pha tren, nen bung t nhien thop lai. Nn th cho en luc cam thay va u th ht hi vao va nghieng ngi ra pha trc 15 o nh luc bat au (hnh 10-2). Tap ba lan sau o ng thang ngi va th an ien that thoai mai cung cam nhan nang lng ni nao va ni than.

b. Quan Bnh Chan Kh, The Ngoi


ung ra th the tap nay se thc hanh sau the Dung s Quy va trc the Dung S Ngoi, tuy nhien liet ke ay e de tham chieu. The nay co the Quy hay Ngoi tap eu c. Ngoi 2 tay chong tren bap ve, ngi nghieng ve trc 15 o. Th 3 hi an ien, ht vao bang mui, th ra bang mieng (hnh 10-3). Sau hi th ba th nn th, phong xng long ngc
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Kh Cong Tam Phap 2

len, thang ngi. Nn hi lau mau tuy sc, roi ht vao va cui ngi xuong lai nh trc. Tap 3 lan.

Hinh 138 (10-3) Quan bnh chan kh, Ngoi

Hinh 139 (10-4) Quan bnh chan kh, Ngoi


Trang 296

Phung Sn

2. The Vng Nao


S van ong nay co muc ch lam cho Bo Nao c khoe manh. Cung nh trong cac the tap khac, phai nh e au li ni ham pha tren trong mieng, gan vi chan rang ham tren. ng thang ngi, au li cham ham tren, ht vao bang mui, ong thi bat au a hai tay len pha trc (hnh 10-5).

Hinh 140 (10-5) The Vng Nao

Khi hai tay a len pha tren au la phoi ay hi, th be huyet Hoi Am (co c hau mon lai) (hnh 10-6).
Trang 297

Kh Cong Tam Phap 2

Hinh 141 (10-6) The Vng Nao

Hinh 142 (10-7) The Vng Nao


Trang 298

Phung Sn

Th ra dong thi ha hai canh tay xuong pha trc, cui ngi xuong, hai tay tiep tuc quat ra pha sau lng, len pha tren (hnh 10-7). Dung sc ni hai bap tht nach quat manh hai tay ra pha trc, ng thang len cung luc ht hi vao. Khi hai tay bat len pha tren au th phoi lai ay hi, th ra bang mieng cung luc ha hai tay xuong. Khi gan het hi th xt manh cho sach phoi (hnh 10-8).

Hinh 143 (10-8) The Vng Nao

Bat au ng thang lai nh cu (hnh 10-9). Tap 10 lan


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Kh Cong Tam Phap 2

the Vng Nao. Sau o ng th an ien va cam nhan nang lng ni bo nao.

Hinh 144 (10-9) The Vng Nao

3. The Van Noi Lc


Muc ch e gia tang Chan Kh, tao sc manh c bap va tinh than. Gom co 3 the.

a. Van Noi Lc, The th nhat


ng thang ngi, hai chan ngang hai vai. Ht vao bang mui ong thi a hai canh tay ra pha ngoai va a
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Phung Sn

len tren (hnh 10-10).

Hinh 145 (10-10) Van Noi Lc I

Hinh 146 (10-11) Van Noi Lc I


Trang 301

Kh Cong Tam Phap 2

Khi hai ban tay len pha tren au la phoi ay hi. Nam hai ban tay that chat, ong thi gong hai canh tay that manh (hnh 10-11). Bat au th ra va cung luc dung het sc manh keo hai canh tay xuong pha di, tiep tuc gong, hai long ban tay hng ra pha trc (hnh 10-12).

Hinh 147 (10-12) Van Noi Lc I

Tiep tuc gong va keo hai ban tay vao pha trong, ngang hai ben hong, ong thi tiep tuc th ra (hnh 10-13). Buong xa cac bap tht (het gong) va a hai ban tay ra pha trc roi ha xuong, tiep tuc th ra (hnh 10-14).
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Phung Sn

Thc hanh 3 lan the th nhat.

Hinh 148 (10-13) Van Noi Lc I

Hinh 149 (10-14) Van Noi Lc I


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Kh Cong Tam Phap 2

b. Van Noi Lc, The th hai


ng thang ngi, au li cham ham tren. Ht vao va a tay len nh the th nhat (hnh 10-15)

Hinh 150 (10-15) Van Noi Lc II

Khi phoi ay hi, hai tay nam that chat va bat au gong hai canh tay (hnh 10-16). Th ra cung luc keo tay xuong, hai chan xuong tan, hai canh tay tiep tuc gong. Hai nam tay hng ra pha ngoai (hnh 10-17).
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Phung Sn

Hinh 151 (10-16) Van Noi Lc II

Hinh 152 (10-17) Van Noi Lc II


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Kh Cong Tam Phap 2

Khi hai tay en hong th keo vao trong, tiep tuc gong va th ra (hnh 10-18).

Hinh 153 (10-18) Van Noi Lc II

Hinh 154 (10-19) Van Noi Lc II


Trang 306

Phung Sn

anh manh hai tay xuong, ong thi th manh ra (hnh 10-19). Khi xuong di, hai ban tay bung ra, het gong (hnh 10-20, neu nhn ngang th hnh 10-21).

Hinh 155 (10-20) Van Noi Lc II

Hai canh tay vong len hai ben, bat au gong lai bap tht hai canh tay that manh, luc nay trong phoi khong con hi (hnh 10-22). ay manh hai canh tay len tren cung luc ng len, xa gong va th ra bang mieng cho that het hi (hnh 10-23).
Trang 307

Kh Cong Tam Phap 2

Sau khi thc hanh ba lan the th hai, th 3 lan an ien va cam nhan nguon nang lng gia tang trong c the.

Hinh 156 (10-21) Van Noi Lc II

Hinh 157 (10-22) Van Noi Lc II


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Phung Sn

Hinh 158 (10-23) Van Noi Lc II

c. Van Noi Lc, The th ba


ng hai ban chan cheo nhau theo cach Giao Ch. Hai au goi ta vao nhau cho vng, lng thang, co thang (hnh 10-24), tuy co hi qua ang mot chut. Tuy nhien, tren thc te trong khi tap, hai chan chung ta ng gan hn va o cheo cua hai ban chan cung t hn nh ve trong hnh 10-25 nay. ng ung cach roi th ht vao bang mui , ong thi hai tay anh vong ra pha ngoai roi a len (hnh 10-26).

Trang 309

Kh Cong Tam Phap 2

Hinh 159 (10-24) Van Noi Lc III

Hinh 160 (10-25) Van Noi Lc III


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Phung Sn

Hinh 161 (10-26) Van Noi Lc III

Khi phoi ay hi, nam hai ban tay that chac, ngha la gong hai canh tay (hnh 10-27).

Hinh 162 (10-27) Van Noi Lc III


Trang 311

Kh Cong Tam Phap 2

Dung het sc manh keo hai tay xuong ong thi th ra (hnh 10-28). Hai tay en hong th keo hai tay vao pha trong, tiep tuc gong va tiep tuc th ra (hnh 10-29).

Hinh 163 (10-28) Van Noi Lc III

Hinh 164 (10-29) Van Noi Lc III


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Phung Sn

anh manh hai tay cung luc ngi cui xuong, tiep tuc th ra. Khi ngi a cui xuong pha di th hai ban tay bung ra, cac bap tht cung t nhien xa gong (hnh 10-30).

Hinh 165 (10-30) Van Noi Lc III

Hinh 166 (10-31) Van Noi Lc III

a hai canh tay thang ra hai ben nh canh may bay (luc nay phoi t ong ngng th ra) roi a hai ban tay vao
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Kh Cong Tam Phap 2

pha trong cung luc bat au gong hai canh tay lai (hnh 1031). Tiep tuc a hai canh tay vao trong, tiep tuc gong. Khi hai ban tay a len pha tren au th nam chat hai ban tay lai va tiep tuc gong hai canh tay (hnh 10-32).

Hinh 167 (10-32) Van Noi Lc III

Keo hai canh tay xuong vi hai ban tay ang nam tay chat vao ngang hong (hnh 10-33). Khi a a tay vao trong het mc th a hai ban tay ra ngoai, xa gong, lai th ra ong thi ng len (hnh 10-34). Thc hanh 3 lan the th ba va th an ien 10 lan sau moi the. Moi lan th vao va th ra thoai mai cung cam nhan nguon nang lng ni an ien thng (vung vo nao
Trang 314

Phung Sn

tran trc) va ni than.

Hinh 168 (10-33) Van Noi Lc III

Hinh 169 (10-34) Van Noi Lc III


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Kh Cong Tam Phap 2

Sau khi a tap ba the rieng re, moi the ba lan, ta hay ng th that thoai mai. Sau o tap ca ba the 1,2,3 lien tiep. Th an ien 10 lan sau the th ba cung cam nhan nang lng manh me ni an ien thng va ni than. Tap ba lan nh vay.

d. Van Noi Lc: Tiep Xuc Vi an ien


Nhng ngi lam viec phai suy ngh, tnh toan nhieu, nhng ngi hay b chng lo au, buon rau, xuong tinh than, tram cam, moi met, au nhc mnh may, khiep s th tap the Van Noi Lc se cam nhan nang lng gia tang ni bo nao va ni than rat tot. Khi tap nen tiep xuc vi, hay cam nhan cam giac manh me ni vung nao trc, cung goi la vo nao trc tran. Sau o, khi an cm, i bo, ngoi thien ta cung nh tr ve tiep xuc hay cam nhan cam giac rat thoai mai ni vung vo nao trc tran hay an ien thng. e cho s thc hanh phat trien sc manh tam linh va niem an lac c de dang hn, xin nh thc hanh mot cach cu the nh sau: 1. Khi tap the van noi lc, cam nhan nguon nang lng gia tang ni bo nao noi chung va vung vo nao trc tran noi rieng. 2. Khi i bo, an cm, ngoi thien, lam viec: 10% chu y thoai mai vao vung an ien ha khi th bung,
Trang 316

Phung Sn

10% chu y va cam nhan thoai mai cam giac an lac ni vo nao trc tran, ni huyet An ng, vung an ien thng.

Hinh 170 (10-35) Ba an ien

o la mot cach tap rat ac biet (b quyet) ma chung ta se tap suot i e song khoe manh, an vui, giam cac chng au nhc va cac chng lo au, s hai, buon rau hay tram cam, ong thi duy tr mot trang thai hng phan nhe nhang va thng xuyen ni than tam. B quyet nay trc ay ch c truyen khau gia thay tro, gi ay, v li ch cho moi ngi chung toi xin pho bien va ch dan ro rang
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Kh Cong Tam Phap 2

cach thc hanh cho co ket qua ben chac. Ngoai ra, nhng ngi nao b cac chng tam than nh lo au, s hai, tram cam, ngoai viec thuoc men theo li bac s dan, thc hanh cac the Van Noi Lc, sau o ngoi tren ghe hay tren bo oan (goi ngoi thien) th an ien va cam nhan nguon nang lng theo cach so 2 noi tren ong thi cam nhan hay ngh en tnh thng. Th vao cam nhan tnh thng ni vung an ien trung, vung qua tim, th ra va chuyen tnh thng o en cho nhng ngi than trong gia nh. Sau khi cam nhan nguon nang lng tnh thng gia tang, hng en nhng ngi mnh khong a hay gian, chuyen nang lng tnh thng i kem vi cam giac thoai mai en ho. Van Noi Lc la cach tap rat quan trong nen chung ta co gang tap cho that ung e c ket qua nh y muon va x dung c nguon nang lng tot lanh suot i cung truyen lai cho con chau.

4. The ieu Chnh Than


Chung ta x dung than the cua mnh rat nhieu trong cac sinh hoat nang nhe moi ngay nh la lam viec, van ong the thao, du lch, cung nhieu th khac t nho en ln. Gan cot va bap tht chung ta dan dan khong con ngay hang
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Phung Sn

va kho ket hp vi nhau mot cach chat che, mach lac nh hoi con tre. Chung ta can thc hanh cac ong tac ieu chnh than trc va than sau e cho cac phan trong c the co dp ket hp vi nhau tot ep hn.

a. ieu Chnh Than Sau


ieu chnh than sau co muc ch giup cho cac bap tht chan, vung xng chau, lng, vung xng song c ngay ngan va khoe manh. Nam thang ngi tren tham tap. Th ba hi an ien , buong xa toan than t au, mat, co, vai, lng, ngc, bung, tay, chan, ban tay va ban chan. Sau o thc hanh th toan than: Th vao cam nhan (tng thay) khong kh trong lanh tran ngap vao than qua lan da lam gia tang sc khoe, th ra, khong kh thoat ra t than. Thc hanh that em du cach th toan than 10 lan (hnh 10-36). Khi tap the ieu chnh than sau th nh ht vao bang mui, th ra bang mieng. Nam tren tham tap, ht vao. Khi th ra th ong thi keo chan phai len sat vao ngi. Luc chan len sat vao ngi th het hi trong phoi, nn th. Co the em ti 5 hay thay nn va u, th lai ht vao bang mui, ong thi ha chan xuong (hnh 10-37).

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Kh Cong Tam Phap 2

Hinh 171 (10-36) ieu Chnh Than Sau

Hinh 172 (10-37) ieu Chnh Than Sau

Khi phoi ay hi th than ngi lai nam thang nh trc (hnh 10-38). Lai th ra bang mieng ong thi keo chan trai len sat ngi, nn th (hnh 10-39).
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Phung Sn

Hinh 173 (10-38) ieu Chnh Than Sau

Hinh 174 (10-39) ieu Chnh Than Sau

Khi thay nn va u, ht vao va ha chan xuong, phoi ay hi va ngi nam thang nh trc (hnh 10-40). Th ra bang mieng ong thi keo hai chan len sat ngi, nn th (hnh 10-41).

Trang 321

Kh Cong Tam Phap 2

Hinh 175 (10-40) ieu Chnh Than Sau

Hinh 176 (10-41) ieu Chnh Than Sau

Nn thay va u, ht hi vao bang mui, ha hai chan xuong va nam thang nh trc (hnh 10-42). Sau o nn th (nh khac trc, phai gi hi trong phoi e co sc ngoi

Trang 322

Phung Sn

day), ngoi len The Ban Nguyet (na vang trang), hai chan a len va hai canh tay nam song song vi mat at. Nn hi thay u th th ra va ha ngi xuong (hnh 10-43).

Hinh 177 (10-42) ieu Chnh Than Sau

Hinh 178 (10-43) ieu Chnh Than Sau


Trang 323

Kh Cong Tam Phap 2

Nam thang ngi nh trc (hnh 10-44).

Hinh 179 (10-44) ieu Chnh Than Sau

Thc hanh lien tiep nam ong tac noi tren 5 lan. Sau o nam th an ien 3 lan roi thc hanh th toan than 10 lan la ket thuc phan tap Dieu Chnh Than Sau, xin ng len va tap the ieu Chnh Than Trc.

b. ieu Chnh Than Trc


i. ieu Chnh Than Trc, Nhom au ieu chnh than trc co 15 ong tac, chia ra lam 3 nhom (nhom au, nhom gia, nhom cuoi), moi nhom 5 ong tac. ng thang ngi, hai chan nagng hai vai, th ba hi an ien. a hai tay len chap trc qua tim to s thanh
Trang 324

Phung Sn

tam (hnh 10-45). Ht vao bang mui, a hai tay len pha tren tran to s thanh knh oi vi i song trong o co ca chnh mnh (hnh 10-46).

Hinh 180 (10-45) Dieu Chnh Than Trc, Nhom au

Hinh 181 (10-46) Dieu Chnh Than Trc, Nhom au


Trang 325

Kh Cong Tam Phap 2

Th ra bang mui, dong thi ngoi xuong, hai got chan a cao, hay tay thang pha trc (hnh 10-47). Tiep tuc th ra, cui ngi xuong pha trc, cac au ngon tay cham at, hai chan di (cang chan) nam thang tren mat at (hnh 10-48).

Hinh 182 (10-47) Dieu Chnh Than Trc, Nhom au

Hinh 183 (10-48) Dieu Chnh Than Trc, Nhom au


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Phung Sn

Nam iem tren ngi: au, hai ban tay, hai au goi cham at, hai ban chan nga va thang ra sau, ti ay het hi trong phoi th nn th. Sau o a cac au ngon chan vao trong chuan b lay the bat ngi ngoi day (hnh 10-49).

Hinh 184 (10-49) Dieu Chnh Than Trc, Nhom au

a cac ngon chan ra pha trc, lay the bat ngi len va ngoi tren au hai ban chan cung luc ht vao, hai tay chap trc ngc (hnh 10-50). Tiep tuc ht vao va ng len nh luc bat au khi the tap. Sau o xa va th ra (hnh 1051).
Trang 327

Kh Cong Tam Phap 2

Hinh 185 (10-50) Dieu Chnh Than Trc, Nhom au

Hinh 186 (10-51) Dieu Chnh Than Trc, Nhom au


Trang 328

Phung Sn

Tap ong tac ke tiep nh t hnh 10-46 en 10-50, lan nay en the quy nam sat tren mat at (so vi hnh 1049) th hai canh tay keo vao trong nhieu hn nh hnh 1052, en ay th het hi trong phoi, nn th, sau o ht vao va ng len nh trong hnh 10-50 roi xa va th ra.

Hinh 187 (10-52) Dieu Chnh Than Trc, Nhom au

Tap the ke tiep nh t hnh 10-46 en 10-50, lan nay a hai tay len cao, en ay het hi trong phoi, nn th, sau o ht vao roi ng len, xa va th ra (hnh 10-53). Tap the ke tiep nh t hnh 10-46 en 10-50, lan nay nam hai ban tay lai, keo len cao sau lng, nn th. Sau o
Trang 329

Kh Cong Tam Phap 2

ng len, xa va th ra (hnh 10-54).

Hinh 188 (10-53) Dieu Chnh Than Trc, Nhom au

Hinh 189 (10-54) Dieu Chnh Than Trc, Nhom au

Tap the ke tiep nh t hnh 10-46 en 10-50, lan nay e hai tay ra pha trc nh lan au tien, het hi trong phoi, nn th. Sau o ht hi vao, ng len xa va th ra (hnh 10-55).
Trang 330

Phung Sn

Hinh 190 (10-55) Dieu Chnh Than Trc, Nhom au

ii. ieu Chnh Than Trc, Nhom Gia ng thang ngi, chap hai tay trc qua tim to s thanh tam (hnh 10-56). Ht vao a hai tay thang len pha tren au, hai ban tay chap lai (hnh 10-57). Th ra, ngoi xuong, hai got chan a cao (hnh 1058). Tiep tuc th ra, cui ngi ve pha trc, cac au ngon tay cham at, au goi va hai chan di nam thang tren mat at, cac ngon chan thang ra sau (hnh 10-59).
Trang 331

Kh Cong Tam Phap 2

Hinh 191 (10-56) Dieu Chnh Than Trc, Nhom Gia

Hinh 192 (10-57) Dieu Chnh Than Trc, Nhom Gia

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Phung Sn

Hinh 193 (10-58) Dieu Chnh Than Trc, Nhom Gia

Hinh 194 (10-59) Dieu Chnh Than Trc, Nhom Gia

Tiep tuc th ra, hai ban tay a thang ra pha trc, tran cham at en ay la het hi trong phoi, nn th (hnh
Trang 333

Kh Cong Tam Phap 2

10-60). a cac ngon chan ra pha trc, ht hi vao ong thi lay the bat ngi ngoi len tren au ban chan, hai tay chap pha trc. Tiep tuc ht vao, ng thang len, xa va th ra (hnh 10-61).

Hinh 195 (10-60) Dieu Chnh Than Trc, Nhom Gia

Hinh 196 (10-61) Dieu Chnh Than Trc, Nhom Gia


Trang 334

Phung Sn

Tiep theo, tap nh trong cac hnh t 10-56 en 10-60, lan nay a hai ban tay doc theo hong, en ay het hi trong phoi, nn th, 2 tay e doc theo ngi. Sau o ht vao va ngoi day (hnh 10-62).

Hinh 197 (10-62) Dieu Chnh Than Trc, Nhom Gia

Hinh 198 (10-63) Dieu Chnh Than Trc, Nhom Gia


Trang 335

Kh Cong Tam Phap 2

Ke tiep, tap nh trong cac hnh t 10-56 en 10-60, lan nay a hai ban tay cao sau lng, en ay la het hi trong phoi, nn th, sau o ht vao va ngoi day (hnh 1063). The ke tiep cung tap nh trong cac hnh t 10-56 en 10-60, lan nay khi cui au th keo hai tay len sau lng, en ay la het hi trong phoi, nn th. Sau o ht hi vao va ngoi day (hnh 10-64).

Hinh 199 (10-64) Dieu Chnh Than Trc, Nhom Gia

Hinh 200 (10-65) Dieu Chnh Than Trc, Nhom Gia


Trang 336

Phung Sn

Tap the ke tiep nh trong cac hnh t 10-56 en 1060, lan nay e hai ban tay thang ra pha trc, en ay la het hi trong phoi, nn th. Sau o ht vao va ngoi day (hnh 10-65). iii. ieu Chnh Than Trc, Nhom Cuoi Chap hai tay trc qua tim to s thanh tam (hnh 1066). Ht vao bang mui, a hai tay thang len pha tren au, hai ban tay chap lai (hnh 10-67). Th ra ong thi ngoi xuong, hai got chan a len, hai canh tay a ngang, het hi trong phoi, nn th (hnh 10-68). Sau o, chap hai ban tay lai, ht hi vao va ng len bang cac ngon chan (hnh 10-69).

Hinh 201 (10-66) Dieu Chnh Than Trc, Nhom Cuoi


Trang 337

Kh Cong Tam Phap 2

Hinh 202 (10-67) Dieu Chnh Than Trc, Nhom Cuoi

Hinh 203 (10-68) Dieu Chnh Than Trc, Nhom Cuoi


Trang 338

Phung Sn

Hinh 204 (10-69) Dieu Chnh Than Trc, Nhom Cuoi

Hinh 205 (10-70) Dieu Chnh Than Trc, Nhom Cuoi


Trang 339

Kh Cong Tam Phap 2

The ke tiep, ng lai nh luc bat au, hai tay chap trc qua tim bay to s thanh tam (hnh 10-70). Ht vao, a hai tay len pha tren au, hai ban tay chap lai (hnh 1071).

Hinh 206 (10-71) Dieu Chnh Than Trc, Nhom Cuoi

Hinh 207 (10-72) Dieu Chnh Than Trc, Nhom Cuoi


Trang 340

Phung Sn

Th ra, ngoi xuong tren cac ngon chan, hai got a len, hai tay a cao, het hi trong phoi th nn th (hnh 1072). Chap hai ban tay lai, ht vao ng len (hnh 10-73).

Hinh 208 (10-73) Dieu Chnh Than Trc, Nhom Cuoi

Tiep theo. ng thang ngi nh luc ban au, hai tay chap trc qua tim bay to s thanh tam, xa va th ra (hnh 10-74). Ht vao, a hai tay len pha tren au, hai ban tay chap lai (hnh 10-75). Th ra, ngoi xuong, hai got a len, hai tay thang ra trc, het hi trong phoi, nn th. Sau o ht vao va ng len nh trc (hnh 10-76).

Trang 341

Kh Cong Tam Phap 2

Hinh 209 (10-75) Dieu Chnh Than Trc, Nhom Cuoi

Hinh 210 (10-75) Dieu Chnh Than Trc, Nhom Cuoi


Trang 342

Phung Sn

Hinh 211 (10-76) Dieu Chnh Than Trc, Nhom Cuoi

Hinh 212 (10-77) Dieu Chnh Than Trc, Nhom Cuoi


Trang 343

Kh Cong Tam Phap 2

The ke tiep, tap theo cac hnh t 10-70 en 10-72, lan nay a tay mat nam ngang va tay trai thang len, en ay th het hi trong phoi, nn th, sau o ht vao, ng len, hai tay chap trc ngc, xa cung luc th ra (hnh 10-77). The ke tiep, tap theo cac hnh t 10-70 en 10-72, lan nay a tay trai nam ngang vai va tay mat thang len, en ay het hi trong phoi, nn th (hnh 10-78).

Hinh 213 (10-78) Dieu Chnh Than Trc, Nhom Cuo i

Sau o ht vao, ng len, hai tay chap trc ngc, xa va th ra. en ay la hoan tat cac the ieu chnh than trc, e hai tay xuong, th an ien thoai mai va cam nhan niem an lac va nang lng ni bo nao va ni than.

Trang 344

Phung Sn

Chng XI PHAN TAP YOGA

1. Cac The Dung S ng a. The Dung S ng


ng thang ngi, th an ien (hnh 10-79). Ht vao, nhn thang pha trc, nn th, em ti 5 hay thay nn va u sc th th ra bang mieng (t ay tr xuong, khi nn th em ti 5 hay thay nn va u sc th th ra, khong lap lai li nhac nh nay) (hnh 11-1).

Hinh 214 (11-1) The Dung S ng


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Ht vao bang mui, a hai tay ngang, nn th (hnh 11-2). Th ra va ha hai tay xuong, ng thang (hnh 11-3).

Hinh 215 (11-2) The Dung S ng

Hinh 216 (11-3) The Dung S ng


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Phung Sn

Hinh 217 (11-4) The Dung S ng

Ht vao, a hai tay len , nn th va nhn thang (hnh 11-5). Th ra, ha hai tay xuong, ng thang (hnh 11-6).

Hinh 218 (11-5) The Dung S ng


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Hinh 219 (11-6) The Dung S ng

Ht vao, vo hai tay nghe tieng bop, an cac ngon tay vao nhau, lat ban tay, a len, nn th va nhn thang (hnh 11-7).

Hinh 220 (11-7) The Dung S ng


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Phung Sn

Th ra, ha hai tay xuong, ng thang (hnh 11-8). a ban tay phai (hay trai) len cao sau lng, ht vao, a tay kia len bat tay, nn th (hnh 11-9).

Hinh 221 (11-8) The Dung S ng

Hinh 222 (11-9) The Dung S ng


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Kh Cong Tam Phap 2

Th ra, e tay xuong ng thang (hnh 11-10). Ht vao a tay trai (hay phai) len cao, bat tay, nn th (hnh 11-11).

Hinh 223 (11-10) The Dung S ng

Hinh 224 (11-11) The Dung S ng


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Phung Sn

Th ra, e tay xuong, ng thang (hnh 11-12). Th an ien ba hi va cam nhan nang lng an lac ni than.

Hinh 225 (11-12) The Dung S ng

b. The ng Mot Chan


Cho au goi vao khp: a au goi chan phai ra pha trc (1) roi hat nhe ra pha sau (2), chan phai ng vng (hnh 11-13). Ht vao, a chan trai len (3), hai tay e tren au nh mai nha(4), nn th. em ti 5 hay thay nn va u sc, th ra, ha hai tay va chan xuong (hnh 11-14).
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Hinh 226 (11-13) The ng Mot Chan

Hinh 227 (11-14) The ng Mot Chan


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Phung Sn

ng thang, a au goi chan trai ra pha trc roi hat ra pha sau, chan trai ng vng (hnh 11-15). Ht vao, a chan phai len, hai tay e len au nh mai nha, nn th, sau o th ra va e hai tay va chan xuong (hnh 11-16).

Hinh 228 (11-15) The ng Mot Chan

Hinh 229 (11-16) The ng Mot Chan


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ng thang, a au goi chan phai ra trc roi hat nhe ra sau, chan phai ng vng (hnh 11-17). Ht vao, dung ban tay phai keo chan trai len cang cao cang tot, ban chan chong vao ui trai, hai tay chap pha tren au, nn th (hnh 11-18).

Hinh 230 (11-17) The ng Mot Chan

Hinh 231 (11-18) The ng Mot Chan


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Phung Sn

Th ra, ha hai tay va chan xuong, ng thang. Sau o cho chan trai vao khp, ng vng (hnh 11-19). Ht vao, dung ban tay trai keo chan phai len, hai tay chap lai pha tren au, nn th. Sau o th ra, ha hai tay va chan xuong (hnh 11-20).

Hinh 232 (11-19) The ng Mot Chan

Hinh 233 (11-20) The ng Mot Chan


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c. The ng Ban Nguyet


ng thang, th an ien (hnh 11-21). Ht vao, hai ban tay bat an Kim Cang, a hai tay len pha tren au, nn th, em ti 5 hay thay va u sc th th ra (hnh 11-22).

Hinh 234 (11-21) The ng Ban Nguyet

Hinh 235 (11-22) The ng Ban Nguyet


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Phung Sn

Cung luc th ra, nghieng ngi qua pha tay mat, nn th (hnh 11-23). em ti 5 hay thay nn va u th ht vao, chuyen ngi ng thang, nn th (hnh 11-24).

Hinh 236 (11-23) The ng Ban Nguyet

Hinh 237 (11-24) The ng Ban Nguyet


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Kh Cong Tam Phap 2

Th ra, nghieng ngi pha mat, nn th (hnh 11-25). Ht vao, chuyen ngi ng thang, nn th (hnh 11-26).

Hinh 238 (11-25) The ng Ban Nguyet

Hinh 239 (11-26) The ng Ban Nguyet

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Phung Sn

Neu con tre, hay tap a lau, co the uon than ngi qua hai ben thap hn nh trong 2 hnh 11-27, 11-28.

Hinh 240 (11-27) The ng Ban Nguyet

Hinh 241 (11-28) The ng Ban Nguyet


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Th ra, cui ngi xuong pha trc, nn th (hnh 1129). Ht vao, ng thang len, nn th (hnh 11-30).

Hinh 242 (11-29) The ng Ban Nguyet

Hinh 243 (11-30) The ng Ban Nguyet


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Phung Sn

Th ra, n ngi ra pha sau, nn th (hnh 11-31). Ht vao, ng thang len, nn th (hnh 11-32).

Hinh 244 (11-31) The ng Ban Nguyet

Hinh 245 (11-32) The ng Ban Nguyet


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Kh Cong Tam Phap 2

Th ra, e hai tay xuong. Th ba hi an ien (hnh 11-33).

Hinh 246 (11-33) The ng Ban Nguyet

2. Cac The Dung S Bc Ti a. The Dung S Bc Ti


ng thang ngi, hai chan xa nhau. Quay chan mat qua pha trai e chuan b chan trai bc len (hnh 11-34). Quay ngi va bay gi chan trai bc len mot bc (hnh 11-35). Tay trai e tren bap ve, tay phai e tren tay trai, lng thang, co thang (neu cha thang th keo hai tay vao trong).
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Phung Sn

Ht vao, nhn thang pha trc, nn th. em ti 5 hay thay nn va u sc, th ra (hnh 11-36). Tiep o la quay ve pha oi dien (hnh 11-37).

Hinh 247 (11-34) The Dung S Bc Ti

Hinh 248 (11-35) The Dung S Bc Ti


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Hinh 249 (11-36) The Dung S Bc Ti

Hinh 250 (11-37) The Dung S Bc Ti


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Phung Sn

Tay trai e len bap ve, tay phai e len tay trai, lng thang, co thang. Ht vao, nhn thang pha trc, nn th. Man hi, th ra, quay ve pha oi ien (hnh 11-38). Tay trai e tren bap ve, tay phai e tren tay trai, lng thang, co thang (hnh 11-39). Ht vao, a hai tay thang hai ben, nn th. Man hi, th ra va quay ve pha oi dien (hnh 11-40). Nh trc, ht vao a hai tay ra. Man hi th ra quay ve pha oi dien (hnh 11-41). Tiep tuc nh tren, lan nay ht vao, a hai tay len cao, nn th. Man hi, th ra, quay ve pha oi dien (hnh 11-42).

Hinh 251 (11-38) The Dung S Bc Ti


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Hinh 252 (11-39) The Dung S Bc Ti

Hinh 253 (11-40) The Dung S Bc Ti


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Phung Sn

Hinh 254 (11-41) The Dung S Bc Ti

Hinh 255 (11-42) The Dung S Bc Ti


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Cung nh vay, khi pha oi dien: Ht hi vao, a hai tay len cao, nn th. Man hi, th ra, quay ve pha oi dien (hnh 11-43). Ht vao, cha thang mot tay ra trc, tay kia a ra sau, nn th.Man hi, th ra va quay ve pha oi dien (hnh 11-44). Hnh nhn t pha trc khi tap the nay: Got chan thang vi lom chan pha sau (hnh 11-45). Cung nh vay, ht vao cha thang tay ra trc, mot tay ra pha sau, nn th. Man hi th ra va quay ngi lai ng thang. Th an ien ba hi (hnh 11-46).

Hinh 256 (11-43) The Dung S Bc Ti


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Phung Sn

Hinh 257 (11-44) The Dung S Bc Ti

Hinh 258 (11-45) The Dung S Bc Ti


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Hinh 259 (11-46) The Dung S Bc Ti

b. The ng Tam Giac


Khi tap the nay nh nhn vao long ban tay pha tren. ng thang ngi, hai chan xa nhau. Chan trai quay ve pha mat, chan mat bc ti mot bc (hnh 11-47). Ban tay trai e tren bap ve, tay phai e len tren tay trai (hnh 11-48). Ht vao, th ra, e ban tay mat xuong trc ngon chan cai ban chan mat, tay trai a thang len cao. Quay mat len pha tren va nhn long ban tay. Man hi, ht vao, ng len va quay ngi ve pha oi dien va tap them mot lan nh vay (hnh 11-49).

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Phung Sn

Hinh 260 (11-47) The ng Tam Giac

Hinh 261 (11-48) The ng Tam Giac


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Hinh 262 (11-49) The ng Tam Giac

Hinh 263 (11-50) The ng Tam Giac


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Phung Sn

Tay trai e tren bap ve, tay phai e tren tay trai, lng va co thang. Khi tap the ke tiep, nh nhn qua nach len pha tren tran nha (hnh 11-50). Ht vao, th ra ong thi ha tay mat xuong pha sau chan mat, ban tay e tren mat at. Tay trai a thang ra pha trc, mat quay len tren, hai mat hng qua nach, nhn len tran nha. Man hi, th ra, ng len (hnh 11-51). Tiep tuc tap them mot lan na ve pha oi dien la xong phan the ng tam giac.

Hinh 264 (11-51) The ng Tam Giac

3. The Dung S Quy


Quy xuong va gi lng thang, co thang (hnh 11-52). Ngoi len tren hai got chan nh vo s Nhat Ban (hnh 11Trang 373

Kh Cong Tam Phap 2

53). Hai ban tay e gan hong, hai au goi xa nhau e the ngoi cho vng. Ht vao, nhn thang, nn th. Man hi, th ra (hnh 11-54). Ht vao, a hai tay ra thang hai ben, nn th. em ti nam hay va sc nn th th th ra bang mieng va ha hai tay xuong (hnh 11-55).

Hinh 265 (11-52) The Dung S Quy

Hinh 266 (11-53) The Dung S Quy


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Phung Sn

Hinh 267 (11-54) The Dung S Quy

Hinh 268 (11-55) The Dung S Quy


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Hai tay chong lai hai ben gan hong nh trc (hnh 11-56). Ht vao, a hai tay len tren, nn th. Man hi, th ra, e hai tay xuong (hnh 11-57).

Hinh 269 (11-56) The Dung S Quy

Hinh 270 (11-57) The Dung S Quy


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Phung Sn

Ht vao, vo hai ban tay nghe tieng bop, an cac ngon lai, lat ngc len tren, nn th. Man hi th ra nh tren (hnh 11-58). Mot tay a len cao, ht vao bang mui, a tay kia bat tay, nn th. Man hi th ra bang mieng nh trc (hnh 11-59). Sau o chuyen tay ben kia, lap lai nh trc. Thc hanh xong la hoan tat the dung s quy.

Hinh 271 (11-58) The Dung S Quy

Hinh 272 (11-59) The Dung S Quy


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4. The Dung S Ngoi


Luc nay nh tap Quan Bnh Chan Kh Ngoi (xem tren), quy len va a hai au goi va hai ban chan xa nhau (hnh 11-60). Chong hai tay ni chan hay xuong san nha e ngoi xuong (hnh 11-61). Ban toa ngoi sat at, hai ban tay e tren au goi, lng thang, co thang. Ht vao va nhn thang pha trc nn th. Man hi th ra (hnh 11-62). Ht vao ong thi a hai tay ngang hai ben, nhn thang, nn th. Man hi, th ra, e hai tay tren au goi (hnh 11-63).

Hinh 273 (11-60) The Dung S Ngoi


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Phung Sn

Hinh 274 (11-61) The Dung S Ngoi

Hinh 275 (11-62) The Dung S Ngoi


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Hinh 276 (11-63) The Dung S Ngoi

Ht vao, a hai tay len tren, hai canh tay thang, nn th. Man hi, th ra, ha hai tay xuong nh trc (hnh 1164). Ht vao, vo hai tay vao nhau nghe tieng, an cac ngon lai, lat ngc va a len tren, nn th. Man hi, th ra va ha hai tay xuong nh trc (hnh 11-65). Nhn t pha sau e thay ro hai canh tay thang va ban hai ban tay an vao nhau nam ngang (hnh 11-66). The bat tay: Mot tay a cao sau lng, ht vao, tay kia a len tren au roi ha xuong sau lng, bat tay, nn th. Man hi th ra va e hai tay tren au goi (hnh 11-67).

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Phung Sn

Hinh 277 (11-64) The Dung S Ngoi

Hinh 278 (11-65) The Dung S Ngoi


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Hinh 279 (11-66) The Dung S Ngoi

Hinh 280 (11-67) The Dung S Ngoi


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Phung Sn

Tap mot lan na vi tay pha ben kia la hoan tat cac the Yoga. Va en day la chung ta tap ay u tat ca cac the trong Kh Cong Tam Phap.

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Phung Sn

Chng XII NEN TANG KHOA HOC CUA KH CONG TAM PHAP Khi chung ta tap th an ien, a Tam tr ve trang thai buong xa va Than th gian chung ta co cam giac thoai mai ni Than va ni Tam. Thoai mai ch la mot danh t dien ta mot cam giac co goc re ni bo nao va ni Tam. Chung ta tm hieu them ve nhng g xuat hien trong bo nao va trong than the khi chung ta Thien. Quyen Kh Cong Tam Phap xuat ban vao nam 2003 a trnh bay ve li ch cua Kh Cong tren nen tang cua ong Y. Hien nay co nhieu cuoc nghien cu ve s li ch cua Thien, Kh Cong, Thai Cc Quyen hay Tai-Chi va Yoga tren nen tang cua Tay Y. Chung ta can biet them e biet ro s li ch khi tu tap. Trong mot ban tin vao thang 5 nam 2003 c thong tan xa Reuters Anh Quoc gi i khap the gii vi ta e Thien Thap Sang Bo Nao Nhng ngi Phat T (Meditation Shown to Light Up Brains of Buddhists) cho biet khi cac nha khoa hoc nghien cu bo nao cua nhng ngi Phat t thc hanh s tu tap th thay ro ho la nhng ngi that s hanh phuc, bnh an va thanh than.
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Thong tan xa Reuters cung noi ro cac chuyen vien ve than kinh hoc dung may phan hnh va hoa lai hnh bo nao th thay trong bo nao cua ngi Phat t co tu tap nhieu khu vc toa sang lien tuc. Cac chuyen gia cho biet ieu o chng to nhng ngi nay co nhng xuc cam tot va tnh kh tot ngay ca trong thi gian ho khong ngoi Thien. Giao s Owen Flanagan thuoc vien ai hoc Duke University tieu bang North Carolina to bay: Chung ta co the gia thiet vi vai t tin la nhng ngi Phat t en t vung Dharamsala An o la nhng ngi that s hanh phuc. Vung Dharamsala la ni ch tang va ch ni Tay Tang tu tap di s hng dan cua cac v ai S va ngai at Lai Lat Ma. Chung ta a biet bo nao co hai ban cau: Ben trai lien he en ngon ng, viet lach, noi chuyen, ly luan, toan, khoa hoc, nhng cam xuc tch cc, t chu va tanh tnh. May chup hnh cong hng hay MRI cho thay khu vc pha trc ban cau nao trai la vung vo nao trc tran lien quan en nhng cam xuc tch cc, s t chu (t che hay t kiem soat, co ngha la co nhng quyet nh ung va thch hp) va tanh kh (chung ta thng nghe noi tanh kh tot hay bnh thng, tanh kh khong tot hay bat thn g, s toa sang ben vng vung tanh kh ni bo nao la mot hien tng rat tot v o bieu lo mot nhan
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Phung Sn

cach tot ep). Ben ban cau nao phai co nhng chc nang khac biet vi ben trai nh suy ngh, sang tao, tng tng, thng thc nghe thuat, am nhac, nhan biet khoang cach. Ban tin tren cung noi en y kien quan trong cua bac s Paul Ekman, thuoc trung tam y khoa cua vien ai hoc California San Francisco, la ngi thc hanh Thien va co s chu tam thoai mai (chanh niem) a ieu hoa c hoat ong hach Hanh Nhan (Amygdala) la mot trong nhng hach chnh hnh nh qua hanh nhan, ma chc nang cua hach nay lien quan en tnh tnh, cam giac, nang khieu va tr nh cho nhng s viec mi xay ra, va o cung la ni chat cha nhng ky c ve s hai cung vai cam xuc tieu cc khac. Bac s Ekman a kham pha rang nhng ngi Phat t co kinh nghiem ve tu tap th t b soc, boi roi, kinh ngac hay gian d so vi nhng ngi khac. ieu nay cung phu hp vi s nghien cu cua bac s James H. Austin, mot chuyen gia than kinh hoc ong thi cung la mot ngi tu tap theo Thien tong Nhat Ban lau dai. Trong ban bao cao cua tap ch khoa hoc New Scientist, bac s Flanagan cho biet ay la mot s kham pha rat quan trong v ngi Phat t thc hanh s tu tap at c ket qua ve th hanh phuc ma moi ngi chung ta tm kiem.

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Kh Cong Tam Phap 2

1. Nhng Xac Nhan Cua Khoa Hoc


Cac nha khoa hoc cang luc cang nghien cu nhieu ve s tu tap e tm hieu them nhng phan ng hay nhng hien tng co mat khi ngi ta ngoi thien, tung oc kinh hay chu cua nhieu nhom tu tap cua cac truyen thong tam linh khac nhau.

a. Xac Nhan Tch Va Chieu Cung Co Mat


Vao thang 11 nam 1999 nhat bao New York Times va thang 5, nam 2000 tap ch nghien cu khoa hoc NeuroReport eu tng trnh ve cuoc nghien cu ac biet cua mot nhom khoa hoc gia, do bac s Sara W. Lazar lam trng nhom. Nhom nay nghien cu hoat ong cua cac te bao than kinh khi ngi ta ngoi Thien va tung cau chu, ngha la mot cau c lap i lap lai nhieu lan va co y ngha ac biet oi vi ngi tung. Nhom nghien cu khoa hoc nay dung may chup hnh cong hng va hoa hnh cac hoat ong trong nao bo qua tieng doi t trng fMRI (functional Magnetic Resonance Imaging). Nhom ngi Sik, mot sac dan cua An o, la oi tng c nghien cu khi ho thc hanh Thien va tung mot cau chu hai ch khi th vao va hai ch khi th ra. May MRI thu hnh nhng hoat ong cua cac te bao than kinh ni nao bo. Cac chuyen gia nghien cu thay a so cac
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Phung Sn

vung ni bo nao bt hoat ong rat nhieu. Noi khac i, mot cach tong quat, bo nao tr nen lang du. Tuy nhien nhng khu vc rieng biet ni bo nao, nhat la khu vc lien he en s chu y, nhan biet ve khong gian va thi gian, lam nhng quyet nh hay chon la chu tam vao mot oi tng lai tr nen rat nang ong. Ho cho rang nhng ngi thc hanh phng phap th gian Than Tam nh tap th thoai mai, Kh Cong, Thai Cc Quyen hay Thien eu cho thay s giam bt cac hoi chng nh cao huyet ap, mat ngu, u uat, tien kinh nguyet, ung th va liet khang (nhng trieu chng nh au nhc, kho chu, sng giam bt, nhng chng bnh liet khang AIDS hien van cha co thuoc cha). ieu nay cac bac s George Stefano, Gregory Fricchione, Herbert Benson va Brian Slingsky a trnh bay trong tap ch khoa hoc nghien cu ve nao bo Brain Research Review so 35 nam 2001 nh sau: S vang lang ni Tam lam cho c the thai ra rat nhieu chat ocxt nitric (nitric oxide, ky hieu la NO) khap than the. Chnh chat ocxt nitric nay oi khang lai vi chat noradrenaline, la khch thch to norepinephrine c tiet ra t nang thng than trong than khi co s cang thang (bc xuc hay stress). Chat kch thch to cang thang nay lam cho tim gia tang nhp ap nhanh, cao huyet ap, lam tang len s tc gian, bat an, xao ong, th nhieu, va de b a en cac th au nhc. Chat ocxt nitric lam cho cac trieu chng noi tren giam xuong. ieu cac bac s cho rang rat quan trong trong cuoc
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nghien cu phan ng ni ngi thc hanh thien nay la: Bo nao cua ho tr nen yen lang hn. Cung luc cac khu vc lien he en he thong than kinh t tr gia tang hoat ong (he than kinh giao cam va oi giao cam, trong trng hp nay la he oi giao cam lien he en th gian) lam cho ieu hoa ap huyet, nhp o tim ap va nhp th, nen lam cho c the thoai mai. Khu vc trong nao lien he en s chu y, nhan biet hay thay biet ve khong gian va thi gian, cung kha nang quyet nh gia tang hoat ong, noi khac tc la Tam, tr nen ben nhay hn. Yen lang la Tch, thay biet ro rang la Chieu. Cac Thien s thng nhac nh khi tu tap phai duy tr trang thai vang lang nhng tnh thc ben nhay ni Tam. Bo nao va Tam la hai thc the co mat cung mot luc nhng mot ben bieu lo trong trang thai vat chat la bo nao va mot ben bieu lo trong trang thai phi vat chat hay Tam. o la tnh cach bat nh hay khong hai cua bo nao va Tam. Thien la trang thai Tam va bo nao vang lang nhng linh ong khi ngoi Thien cung nh khi i, ng, noi chuyen, an uong, lai xe, lam viec, giao tiep, tap the thao, Tai-Chi, Kh Cong, Yoga hay thng thc van chng, nghe thuat. o la Thien hoat ong.

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Phung Sn

ao Phat noi nhieu ve Tam, cac nha than kinh hoc noi nhieu ve nhng hoat ong cua cac khu vc trong bo nao. Mot ben nhan manh en cac hoat ong tam y, khong phai la vat chat, mot ben nhan manh en cac hoat ong cua cac te bao than kinh, la nhng dong ien va cac phan ng hoa hoc, hoan toan la vat chat. Trong buoi noi chuyen vi tren mi ngan nha than kinh hoc vao ngay 12 thang 11, nam 2005 tai thu o Hoa Thnh on, ngai at Lai Lat Ma a khch le s lien he hp tac ho tng nh sau: "Ve phng dien thc hanh th ao Phat va khoa hoc eu nhan manh vai tro thc nghiem. Truyen thong Thien quan Phat giao co the giup cho s tm hieu cua khoa hoc qua cach e ngh phng phap huan luyen tam than, cung lien he en tnh cach men deo (de thay oi) cua bo nao Do muc tieu chnh yeu cua s khao sat cua Phat Giao ve thc tai la nen tang can ban no lc vt thoat kho au va lam cho i song loai ngi c tot ep, nen Phat Giao hng en trc het la khao cu tam thc con ngi va cac chc nang cua Tam. Khi hieu ro c tam thc con ngi th chung ta co the tm cach thay oi y tng, cam xuc cung cac xu hng phat sinh ra chung e giup chung ta co c mot con ngi ay u, 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 nhng cac loai Tam ac biet. Nh vay, mot s trao oi chan thanh gia ao Phat va khoa hoc hien ai trong mot
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Kh Cong Tam Phap 2

lanh vc rong ln lien he en Tam con ngi, t nhan thc en cam xuc, e hieu kha nang thay oi von a co san trong bo nao loai ngi, von rat ang quan tam va co nhieu li ch. Rieng oi vi kinh nghiem ban than toi (ngai at Lai Lat Ma), toi cam nhan c them giau co khi trao oi y kien vi cac nha than kinh hoc va tam ly gia ve cac van e nh tanh chat va vai tro cua cac cam xuc tch cc va tieu cc, s chu tam, tng tng cung nh tnh cach men deo (thay oi c) cua bo nao. Nhng chng c ro rang cua than kinh hoc va y khoa, chang han ch gian d nh cham vao ngi cac em be mi sinh cung lam cho bo nao cac em phat trien trong cac tuan le au tien sau khi sanh, ieu nay cho thay co s lien he mat thiet gia tnh thng va hanh phuc. a t lau, ao Phat co vo ve kha nang ln lao cua s thay oi a co ni Tam cua con ngi. Trong muc ch o, ao Phat a phat trien nhieu ky thuat Thien Quan, hay cach thc hanh Thien, nham en hai muc tieu chnh: Trau doi tnh thng yeu rong ln (t bi) va trau doi s thay biet chan that (tr tue), o la s hp nhat cua Bi va Tr. Cot tuy cua cach thc hanh hai ieu tren nam trong hai ky thuat chnh yeu: Lam cho s chu y thanh tinh te hn cung s ng dung thc s, cung nh s ieu hanh va chuyen hoa cac cam xuc. Trong hai lanh vc noi tren, toi ngh rang co the co s hp tac ln lao gia truyen thong Thien quan ni ao Phat va khoa than kinh hoc. V du, khoa than kinh hoc a phat trien phong phu ve s hieu biet c cau cua bo nao lien
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Phung Sn

he vi chu y va cam xuc. Mac khac, truyen thong Thien Quan trong ao Phat, vi mot lch s lau dai chu tam vao s ao luyen tinh than, se cung cap cac ky thuat cu the lam cho s chu y thanh tinh te hn cung s ieu hanh va chuyen hoa cam xuc." ieu tren nhan manh en s hp tac gia ao Phat vi cac nha khoa hoc khong nhng giup gia tang kien thc tam linh cung nh khoa hoc ma con em lai nhieu ch li cho nhan loai trong viec thc hanh nhng phng phap cu the e phat trien sc khoe, niem hanh phuc cung tao ra s cam thong gia cac dan toc vi cac truyen thong van hoa, ton giao va chung toc khac nhau nhng cung co nhng cam xuc va c mong an vui nh nhau. Chung ta a biet Thien gom co Thien tnh lang va Thien hoat ong, tc la s thc hanh at can ban tren nhng cuoc khao cu khoa hoc e tm hieu ket qua co that va thc dung cua Thien e lam li lac cho moi ngi. ieu nay rat tot cho ngi thc hanh Kh Cong Tam Phap, la Thien tnh lang phoi hp vi Thien hoat ong, v chung ta thay ro khi thc hanh quen thuoc tam the Kh Cong Thieu Lam va chu tam thoai mai ni vung don hi en hay van chan kh en, sau o khi th ra buong xa thoai mai th cam nhan cam giac an lac ni vung vo nao trc tran pha ben trai, luc o Tam chung ta bat au i dan vao trang thai Vang Lang Em Du va An Vui cung luc Thay Biet Ro
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Rang Trong Sang (Tch va Chieu) ni bo nao va ni Tam. Sau o la cac the Quan Bnh Chan Kh, the Vng Nao lam cho nao gia tang sc khoe va ba the Van Noi Lc. Sau moi the tap, chung ta cam nhan nang lng gia tang ni bo nao va ni Than. Sang phan tap tam the Dng Sinh Tam Phap phoi hp vi li niem Phat th trang thai Vang Lang Em Du va An Lac gia tang cung luc vi s Thay Biet Ro Rang Trong Sang gia tang. Chung ta con nh ieu tien s Daniel Goleman, chuyen gia ve thong minh cam xuc, noi trc ay: Ni vung vo nao trc tran ben trai, ni vung phat sinh nhng cam giac an lac, cha ng cac te bao than kinh co kha nang lam im lang nhng cam xuc kho au. Noi khac i, khi an lac gia tang pha ben trai th nhng lo au, gian hn, buon rau lien he en vo nao trc tran ben phai du xuong hay khong xuat hien. Va trang thai nay co the keo dai t sang en chieu. Ngoai phan tap luyen cac the chuyen ong, chung ta thc hanh Thien tnh lang: Ngoi tren ghe hoac tren goi tron, chu tam thoai mai vao hi th vao va hi th ra roi cam nhan niem an lac ni Than va ni Tam nh c Phat day trong kinh Quan Niem Hi Th. Kh Cong Tam Phap la s phoi hp cua ba truyen thong hien nay: (1) tap luyen kh cong van chan kh vao luc phu ngu tang tren nen tang ly thuyet Ngu Hanh Tng Sanh cua ong Y, (2) van ong the lc e gia tang sc
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Phung Sn

khoe cung lam cho bo nao duy tr cac chc nang tot ep, va (3) phoi hp am nhac vi tap luyen theo nhng kham pha mi me cua Tay Y. Nhng cuoc nghien cu nay cho thay thc hanh s buong th qua cach hanh tr ton giao, Thien thuan tuy, hoac nhng hoat ong lap i lap lai cua tay chan hay phoi hp ca hai a en s gia tang sc khoe (Medical Science, Sport and Exercise, 1995, so 27). Mot cuoc nghien cu tai Na Uy cho thay cac lc s thc hanh Thien th c the ho giam cac chat lactate (a en chng vop be) sau khi tap luyen (British Journal of Medecine, 2000, so 24) cung nhieu cuoc nghien cu khac cho thay trang thai vang lang ni Tam hay bo nao xuat hien khi: 1. Lap i lap lai mot cau (nh tr chu). 2. Lap i lap lai c ong chan tay (nh hai chan ap eu xe ap trong phong tap, hay tap hieu kh aerobic hay c ong nhp nhang tay hoac chan). 3. Phoi hp ca hai th: Va lap i lap lai mot cau (nh tr chu) trong Tam hay thanh tieng va c ong chan tay. Phng phap th 3 ket hp ca hai th 1 va 2 noi tren tc la cung luc thc hanh Thien tnh lang va Thien hoat ong, lam gia tang cam giac an lac va s vang lang cua Tam. ieu nay nhng ngi tap Kh Cong Tam Phap thay ro khi tap luyen Kh Cong Thieu Lam, Dng Sinh Tam Phap phoi hp li niem Phat cung nh trong cach lay Phat theo Kh Cong. Ngoai ra, nhieu ngi tham d cac chng
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trnh van ong the lc phoi hp vi am nhac, Thien niem chu va van ong chan tay cung thay co ket qua tot ep. ieu quan trong hn na, nh trong cuoc kham pha cua cac v bac s noi tren la Tam tr ve vi s buong th trong luc thc hanh. T o, Tam tr nen vang lang. Khi Tam vang lang th niem an vui bng day tran ay. Trang thai vang lang va hanh phuc o khong nhng co mat khi thc hanh Thien hay tr chu ma con keo dai trong nhng hoat ong trong ngay. Nhng ngi tap Kh Cong Tam Phap eu an thay ro ieu nay va thay rat vui mng khi cac cuoc nghien cu khoa hoc xac nhan trang thai an vui, tch cc thoai mai, t tai, hieu biet va tnh thc co mat lau dai ni ngi thc hanh.

b. Xac Nhan Cha Tr Benh Tat Qua Cach Th an ien


Chung ta a biet ve cac chat than kinh dan truyen giup giam cn au va tao ra cam giac sung sng nh chat nha phien nen c goi la opioid trong o co hai chat la beta endorphin va leu-enkephalin. Cac te bao than kinh tiet ra chat beta endorphin nay tap trung ni nhan lien (arcuate nucleus) ni vung di oi trong bo nao. Ni th hai san xuat ra enkephalin la cac te bao than kinh phan tan ra nhieu cho. Vung co mc o enkephalin cao beo nhat (globus pallidus), nhan di (caudate nucleus) va vung nhan nam ke nhau (nucleus accumbens). Khi chung ta b
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Phung Sn

au, cac bac s cho chch mot mui morphine lam giam au th chat nay tac dung giong nh hai chat enkephalins noi tren, ch co khac la mot ben do te bao than kinh san xuat ra, mot ben do kim chch thuoc vao trong ngi. D nhien, neu tiep tuc chch thuoc giam au, la mot loai nha phien, th c the benh nhan dan dan se nghien chat nay va a en nhng phan ng nguy hai cho c the, con cac chat nha phien t te bao than kinh tiet ra th khong co hau qua tai hai nh vay, ngc lai con giup cho c the phan chan. Cac nha nghien cu a so sanh tac dung cua chat morphine chch vao c the vi Thien va thay co nhng ket qua tng ng, ch khac mot ben la lanh manh, mot ben la benh hoan. Bac s James H. Austin,1 chuyen gia than kinh, tom lc tam trang thai ni Than va Tam khi chat endorphins co mat trong c the nh sau: 1. Th t i 2. Lam het s 3. au dn va kho nao giam nhieu (au la ni vet thng, kho la ni Tam) 4. Trang thai sung sng xuat hien 5. Cac hoat ong c ong va ong lc thuc ay (hay ong vien) tinh than tang 6. Xoa i cac phan ng co ieu kien nh gian d, s hai (trong cac cuoc th nghiem) 7. Lam cho bap tht manh hn
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8. Ngoai ra, khi chung ta oi dien vi nhng g mi me th chat beta endorphine c te bao than kinh tiet ra lam cho trang thai hng phan phat sinh. Bac s Austin la mot ngi thc hanh Thien lau nam va ong ta thay nhng ieu tren rat quan trong cho ngi tu Thien v khi thc hanh Thien ngi ta cung thay: Th cham lai, lam het au nhc, a en trang thai hng phan, lam het cac phan ng do nhng thoi quen lam phat sinh nh s hai, gian d, lam cho sc lc gia tang nhng khong co hau qua xau nh b nghien hay tan pha he than kinh nh nhng ngi ht hay chch nha phien. Khong nhng vay ma nhan cach cua ho tr nen tot hn v vung vo nao trc tran gia tang hoat ong lam cho ho tr nen vui ti, lanh manh va tanh tnh tot hn. Nhng ngi co c niem an vui, manh me va tch cc nh tren, theo bac s Austin, th cac cuoc nghien cu cho thay ho la nhng ke hay giup ngi, nh nhng ieu tch cc, co kha nang quyet nh nhanh chong. Nh vay, nhng g co mat ni Tam th co mat ni bo nao, o la nhng hoat ong cua cac chat hoa hoc, cac dong ien, cac lan song nao cung s thong bao va phoi hp cac tn hieu cua cac vung nao bo khac nhau. Tam va nao la hai thc tai nhng cung bieu lo niem hanh phuc hay s kho au cua moi ngi trong moi hoan canh. Neu biet thc
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Phung Sn

hanh tu tap th niem an vui, sung sng, tnh thng, s hieu biet, long manh me, tanh vui ti, cam thong, hieu biet cung nhieu th tch cc khac eu bieu lo trong i song hang ngay. Do o, c Phat nhac nh ngi c s phai phat trien s nghiep nhng ng quen gan gui quy thay co day ao v ngi c s co kha nang tr thanh mot Bac Chan Nhan, mot con ngi giac ngo, co tnh thng, s hieu biet va sc manh tinh than, co kha nang va san sang giup cho chong, v, con cai, nhng ngi lam viec cho ho, than quyen ban be va cong ong c nhieu li ch. Ba Claudia Wallis, trong so Newsweek ngay 28 thang 2 nam 2005, a trnh bay rat nhieu trng hp th an ien hay th bung giup cho cac benh nhan bt b au nhc nh sau. Ba Penny Rickhoff thch anh banh t nt, du lch the gii va cung la mot phi cong tai t, song i rat hoat ong. Bat o vao nam 1990, ba b mot cai tu ng ho s rat cao va rat nang nga va e len lng lam cho cot song b thng ton. Ba ta b au nhc d oi ni lng, het song i hoat ong, lai xe rat kho khan va hau nh tr thanh mot ngi b giam long trong nha, va du trong nha khi ngoi lau cung b au nhc vung lng rat nhieu. Sau khi i kham tren mi bac s, ba ta biet cn au nhc nay con tiep tuc lau dai v thuoc men khong cha dt c, ba quyet nh hoc Thai Cc Quyen hay Tai-Chi, mot loai Kh Cong nhe, cung
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cach th bung. Nh s thc hanh nay ba biet cach lam giam cn au, ha bt so lng moc phin (morphine) lam giam au nhng co nhieu tac dung phu nguy hai. Mot ngi khac la ong Bill Highland, hai nam trc ay b chng viem da herpes a en hau qua la ong ta b au d doi ni vung ngc, tay mat va xng vai. Cn au nhc keo dai va oi khi tr thanh d doi. Ben canh thuoc men, ong tap th cung quan tng e lam bt cn au nhc. Khi b ton thng ni bap tht, xng, da hay cac c quan trong trong ngi th cn au la mot phan ng t nhien e bao ve c the. Cn au nay nh chiec coi bao ong giup chung ta tm cach cha tr vet thng cho lanh. Tuy nhien, oi vi cn au keo dai th khong khac g chiec coi bao ong c keo dai qua nhieu thang nam mot cach vo ch, a en et qua lam gia tang cang thang va s au nhc. Ba Wallis tong hp cac th au nhc trong c the va cach cha tr tam linh, ngoai viec uong thuoc, trong o buong th (relaxation) va Thien rat quan trong ma chung ta can nhac them lan na. Xin xem bang tom tat sau ay.

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Phung Sn

# 1

Trieu chng Chng au au bat nguon t cang thang hay (stress), chat caffeine, ru, anh sang choi, bui bam trong khong kh Viem khp xng vung au goi (benh h xng khp, Ostheoarthritis) la benh sun khp tao ra cn au va lam cho s i ng kho khan B thng ton bap tht hay khp ni vung vai au lng Benh day than kinh (neuropathy), au ni vung that lng, ni day than kinh b ton hai lam cho day than kinh ngoai bien b yeu i va te nh trng hp benh tieu ng, ung th, viem herpes hay AIDS Benh au gia ui pha tren (fibromyalgia) do chng roi loan xng va bap tht gay ra

Cach cha tr tam linh Thien Hoi tac (biofeedback) Buong th Quan tng Thien Buong th

3 4 5

Buong th Buong th Buong th

Tap cac th lam gia tang s mem deo cua bap tht nh Yoga

Bang 5 (12-1) Trieu Chng va Cach Cha Tr Tam Linh

Nh vay, chung ta thay, ben canh s cham soc cua bac s va thuoc men, cach cha tr cac chng au nhc cua cac benh vien hien nay lien he en rat nhieu cach tap th bung hay an ien, thc hanh th gian cung van ong than the. Nhng ieu o a c phoi hp trong Kh Cong Tam Phap, gom cac phan chnh: Kh Cong Thieu Lam, Quan Bnh Chan Kh, Vng Nao, Van Noi Lc, cac the Yoga can ban cung tam the Dng Sinh Tam Phap, mot loai TaiChi ch co tam the, rat de thc hanh phoi hp vi li niem
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Kh Cong Tam Phap 2

cung tieng nhac ma cac em be va cac cu gia eu thc hanh c ca. Ngoai ra, cac cuoc nghien cu than kinh hoc hien nay cho thay phan quan trong cua yeu to tam than trong van e lam cho chng au nhc giam bt. Cac bac s tai trung tam tam than MIND (Mental Illness and Mind Discovery), thuoc ai hoc University of New Mexico va kham pha hai chat hoa hoc glutamine va glutaminate c tiet ra khi co cn au, va t o cac day than kinh bao ong cho bo nao. Cac chuyen vien hy vong qua s kham pha nay ho se biet ro hn tnh trang cua nhng ngi b chng au nhc kinh nien e phoi hp cha tr qua thuoc men, dinh dng va tap luyen e giai tr cn au n. Ngoai ra, cac chuyen vien nghien cu co the huan luyen nhng ngi b au nhc kinh nien ieu khien c trung tam kiem soat au nhc e lam thay oi nhan thc ve cn au, hay noi khac i, lam cho bt au nhieu. Ngay 12 thang 12 nam 2005 ong Robert Preidt, tng thuat trong t Proceedings of the National Academy of Sciences, thong bao tin tc cho biet cac chuyen vien nghien cu tai trng ai hoc y khoa Stanford University, School of Medecine, huan luyen benh nhan b au nhc kinh nien nhn vao hnh bo nao cua ho t may chup hnh cong hng e tap cach lam cho cn au giam xuong va co ket qua rat nhieu. Ho giup cho cac benh nhan thay c
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Phung Sn

hnh anh mot trong nhng trung tam kiem soat au nhc trong bo nao la vo nao bo mo trc (rostral anterior cingulate cortex) va van dung tinh than e kiem soat hoat ong cua trung tam nay ma lam giam au. Bac s Sean Mackey, phu ta giao s ve mon te me a thong bao: Chung toi tin rang nhng ngi tham d nghien cu va cac benh nhan hoc cach that s kiem soat nao bo, va qua o la cn au cua ho. V du, chung toi yeu cau ho ngh cach thay oi ve y ngha cn au thay v ngh ay la mot kinh nghiem au n th ngh ay la mot kinh nghiem tng oi thch thu. Sau o ho thay bt au. Dan dan sau o, cac benh nhan bay to s gia tang kha nang lam thay oi bo nao va qua o ieu chnh cn au cua ho cho giam xuong. Cac nha nghien cu nay cung nhan manh can phai thc hien them nhieu cuoc nghien cu khac. Trong cac cuoc nghien cu ngi ta thay nhieu chat hoa hoc khong tot xuat hien khi tam me m hay vo minh co mat. Chung ta gian d, lo lang, buon phien, s hai, lo ngh, lam viec qua nhieu, suy ngh phan tch qua nhieu th a en s cang thang, t o cac khch thch to nh epinephrine (adrenaline) va norepinephrine (noradrenaline) do nang thng than tiet ra tran vao mau, lam cho mach mau co lai, huyet ap tang, tim ap manh, phoi th nhieu, bap tht cang, v.v Neu trnh trang nay keo dai th chung ta se b benh tat (xin xem S Can Thiet Thc Hanh Niem Phat Trong Thi ai Khoa Hoc, Phung
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Kh Cong Tam Phap 2

Sn). Khi Tam trong trang thai vang lang, buong xa, an lac th cac nha nghien cu ve nao bo (Brain Research Review, nh tren) thay kh ocxt nitric tham tran bo nao va khap than the. Luc o bo nao cung lam cho cac chat than kinh dan truyen tao ra s lang du xuat hien, trong o co cac chat la endorphins (co tac dung nh chat nha phien lam giam au va gia tang cam giac vui sng, nhng lai khong co tac dung phu nguy hai nh khi hut can sa, ma tuy), va chat dopamine (lam gia tang cam giac manh khoe, an vui va giup vao s cha tr nhieu benh tat trong o co chng Parkinson la th benh do thieu chat dopamine, lam run tay hay ca ngi). 2 Ben canh hai chat dopamine va endorphins tot ep noi tren, ngi ta con thay s xuat hien cua nhieu chat than kinh dan truyen khac lam cho chung ta gia tang vui tnh, mien nhiem, kha nang chong cac loai vi khuan xau, lam cho sc khoe chung ta c phat trien va i song gia tang s tch cc, thanh cong va hanh phuc.

2. Tm Hieu S Bng Day Cua Niem An Vui


Nhng cuoc nghien cu noi tren cho thay khi co s buong xa ni Tam th niem an vui thoai mai bng day ni
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Phung Sn

bo nao, ngha la niem hanh phuc ni Tam cung xuat hien vi niem sung sng ni Than. Trong c the chung ta luc o co s san xuat cac chat than kinh dan truyen nh dopamine, endorphines, serotonine cung rat nhieu th than kinh dan truyen tot ep khac. o la nhng vien thuoc thien nhien lam em du than the, gia tang cam giac lanh manh, lam het cam giac au n, tinh than sang khoai, tr oc minh man, ben nhay, cam xuc tch cc, gia tang sang tao, hoc hanh de dang, tr nh phat trien cung gia tang kha nang lanh benh. Vay lam the nao thc hanh s buong xa Than Tam? Thien s ao Nguyen la v to cua dong thien Tao ong Nhat Ban, khi ngai sang Trung Hoa hoc ao, mot buoi toi khi ngoi Thien nghe v Thien s hng dan noi vi ngi ang ngoi Thien ben canh: Buong xa than tam. th ngai hoat nhien ai ngo, en phong v Thien s hng dan, thap hng va lay chn lay e to long thanh knh biet n. Sau nay khi tr ve Nhat hng dan mon e, ngai thng nhac nh: Buong xa than tam. Thong thng, moi phng phap tu hoc eu co cach a en s buong xa than tam nh ngoi Thien, niem Phat, tr chu, tung kinh, lay Phat. Trong Kh Cong Tam Phap th phoi hp chu tam vao hi th, c ong chan tay va li niem Phat nen s buong xa Than Tam hay buong th xuat hien nhanh chong. Ngoai ra khi chung ta chu tam thoai mai
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Kh Cong Tam Phap 2

vao hi th (10%s chu tam vao hi th, 90% vao thay, nghe, biet, hoat ong) cung hng cai nhn nhe nhang en pha an ien thng ( gia hai chan may nhng pham vi tac dung bao trum vung vo nao trc tran) th nang lng Chanh Niem co mat lau dai. Khi Chanh Niem co mat th Chanh nh co mat, s thay biet chan that va niem an vui co mat ben vng. ieu nay hp vi s kham pha cua cac bac s thuoc vien ai hoc Duke va San Francisco noi tren cung nh cac chuyen gia cho biet cac chat than kinh dan truyen tot luc o xuat hien tran ay ni c the. c Phat co dien ta s tham nhuan niem an vui ky dieu khap ca than the mot cach rat cu the nh sau: Lai na, quy thay tu tap niem Than nh sau: Quy thay co hy lac do ly duc tham nhuan vao Than, pho bien, sung man , tran khap trong Than; hy lac do ly duc khong au khong bien khap. Nh ngi th tam, bo chum ket ay chau, nc hoa thanh bot, nc tham vao than, pho bien sung man, tran khap trong Than . (Kinh Niem Than, Kinh Trung A Ham) Cac nha khoa hoc noi en hien tng vat chat co the quan sat c, con c Phat trnh bay ve niem an vui ni Tam (hy) va niem sung sng ni Than (lac) cung luc xuat hien tran ay va co mat trong nhau goi la khong hai hay bat nh. Ca hai cach trnh bay noi tren rat tot cho s hieu
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Phung Sn

biet cua chung ta: Khi thc hanh chu tam thoai mai a en trang thai buong th th Than va Tam eu khoe manh, trong sang, nhe nhang, an vui sau tham. Khi chung ta tu tap, du thc hanh bat c phap mon nao chung ta cung hng en ket qua nh tren. Buoi sang chung ta tap Kh Cong Thieu Lam va Dng Sinh Tam Phap. Khi tap ung cach th trang thai buong th co mat trong khi chung ta c ong chan tay nhe nhang. Than va Tam tr ve trang thai trong sang, vang lang, tnh thc, linh ong, thoai mai, an vui va khoe manh, khong khac g chung ta xoi mot thung nc am ap, thm tho, tinh sach t nh au, tham vao moi ni trong c the. Sau o chung ta an sang va hng niem vui khi an iem tam roi lam cong viec. Khi lam cong viec, chung ta chu tam nhe nhang vao hi th ni an ien va pha an ien thng th bo nao duy tr s vang lang thoai mai t nhien, t o nguon nang lng an vui, thong minh, ben nhay, tnh thc, thay biet chan that bng day lam cho i song chung ta lanh manh va vui sng trong cac hoat ong nh an uong, lai xe, lam vn, nau an, lao ong chan tay hay tr oc, hoc hanh, day do con cai hay giao tiep ban be. Neu song i oc than, chung ta thng thc niem an vui sau tham cua long an bnh ni tam va s trong sang rc r cua niem vang lang em a rieng t. Nh vay, c s sinh hoc hay he than kinh cua con
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ngi ong vai tro rat quan trong trong i song lanh manh, ao c va hanh phuc. Trong bai thuyet trnh ve c s sinh hoc cua s tac ong tch cc va long t bi (Toward a Biology of Positive Affect and Compassion), bac s than kinh hoc Richard J. Davidson, neu ra nhieu cuoc nghien cu cua cac nha chuyen mon trong nganh than kinh hoc nh Paul Meehl, Davidson va Tomarken, Fox, Clark va Tellegen, v.v...) so sanh cac hoat ong khac nhau gia vung vo nao trc tran ben trai thay nhng ieu tot ep nh sau:

Hinh 281 (12-1) Vo Nao Tran Trc Ben Trai


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Phung Sn

1. Nhng em be mi thang khi me bo ra khoi phong ma nam yen on, khong la khoc, co nhieu hoat ong vo nao trc tran ben trai hn la ben phai. 2. Nhng ngi co nhieu hoat ong vo nao trc tran ben trai co thai o tch cc hn bao gom ca nhiet tnh, tnh tao, quan tam. 3. Nhng ngi co nhieu hoat ong vo nao trc tran ben trai ap ng tot ep hn oi vi nhng hnh anh tch cc. Nhng ngi co nhieu hoat ong vo nao trc tran ben phai nhieu th ngc lai de dang b anh hng bi cac hnh anh tieu cc. 4. Nhng ngi co nhng hoat ong nhieu ni vo nao trc tran ben trai phuc hoi nhanh chong hn sau khi b tac ong bi cam xuc tieu cc hn la ngi co nhieu hoat ong ben pha phai. 5. Trong trng hp b lam vao hoan canh cang thang th te bao mien nhiem bao ve c the sat bao (NK Natural Killer) lung va diet cac vi khuan xam nhap hay cac te bao ung th b giam sut so lng. Tuy nhien, ni nhng ngi co nhieu hoat ong vung vo nao trc tran ben trai th so lng cac cau lung diet hay sat bao nay cao hn ni nhng ngi co nhieu hoat ong vung vo nao trc tran ben phai. 6. Ngay ca thu vat nh la kh mui o neu co nhieu hoat ong ni vo nao trc tran ben trai th co mc o cortisol (lien he en cang thang) thap hn la ong loai
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co nhng hoat ong vung vo nao trc tran ben phai. 7. Nhng ngi tham d khoa tu Thien tam tuan le do hai ong Kabat Zinn va Davidson to chc e nghien cu tac ong tot cua Thien a noi ro trc ay, cho thay nhng ngi tham d co nhng hoat ong gia tang vung vo nao trc tran ben trai, he mien nhiem gia tang hoat ong chong benh tat. 8. Trong cuoc nghien cu mot v tu s Phat giao Thien tren 30 nam, cho thay nhng hoat ong vo nao trc tran ben trai cua v tu s nay rat ln lao ma cac nha nghien cu cha tng thay bat c ngi nao, cao hn rat nhieu so vi 175 sinh vien tham d cuoc nghien cu e lam oi tng so sanh.

3. Tam Vang Lang Gop Phan Cha Lanh Benh Tat


Nhieu cuoc nghien cu khac cung cho thay Thien lam gia tang kha nang bao ve cua c the chong lai cac benh tat. Trong tap ch ve mien nhiem hoc (Journal of Neuroimmunology) so 109, nam 2000 (tr.228-35), co trnh bay ket qua nghien cu cua cac chuyen vien My-Phap a thay cac loai peptt (peptides), mot phan t gom hai hay nhieu animo acit chong vi khuan co trong c the loai ngi cung nh loai vat. ay la loai phan t co chc nang nh nhng loai thuoc tru sinh thien nhien nh penicellin hay
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Phung Sn

cac th khac. Khi c the b thng tch th no tiet ra chat tru sinh e cha tr cho mnh khoi b nhiem trung. Cac nha nghien cu c cung trnh bay ket qua nh tren trong Nature Immunology vao thang 5 nam 2001 la mo hoi ni c the con ngi cha ng chat khang sinh chong lai nhieu benh tat do vi khuan gay ra (xin oc: http://immunol.nature.com) trong o co ca chat dermicidin lam cho da lanh lai. Cac nha nghien cu Hoa Ky cung trnh bay trong Brain Research Review vao nam 2001, nh a e cap en trc ay, ve s san xuat chat ocxt nitric. Chat nay lien he en cac chat dopamine, endorphins cung nhng chat kiem soat he thong mien nhiem, chat nay xuat hien khi co s buong th hay Than Tam buong xa thoai mai. Khi thc hanh tu tap, chung ta biet s buong th xuat hien nhanh chong va lau ben khi chung ta thc hanh Kh Cong Tam Phap eu an moi ngay cung luc song vi tanh thay biet chan that. Ngoai ra, s buong th cung la cach hay nhat e chong lai cac moi am anh cua nhng niem tin tieu cc nh s b em, b ma quy theo uoi, s ngu khong c, moi am anh lo lang cong viec lam khong kp hay hoc hanh, lam bai b tre (ap lc cong viec), nghi ng ngi trong gia nh hay ngi nao o thu han, ghet bo, khinh de hay am hai mnh. o la cha ke nghi k ngi lam viec chung trong s hay chu nhan khong a thch mnh nen mnh co phan ng tieu
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Kh Cong Tam Phap 2

cc khi gap ho lam cho tnh trang xau them (Xin oc mc o cang thang cung iem so va s tac hai trong S Can Thiet Thc Hanh Niem Phat trong Thi ai Khoa Hoc, Phung Sn). Tom lai, tap Kh Cong Tam Phap hang ngay vi tam thoai mai lam gia tang s san xuat cac chat than kinh dan truyen tot lam cho c the khoe manh. Neu khong may b au yeu th, ben canh s cham soc cua bac s cung thuoc men, thc hanh s buong th va Quan Than Thanh Tnh cung T Bi Quan lam cho c the co c hoi phuc hoi nhanh chong. Tnh thng yeu c khoa hoc xac nhan la mot yeu to quan trong giup cho c the khoe manh. Y khoa Tay Phng khong noi en chan kh cung cac ng kinh mach (12 ng kinh va 8 ng mach) v cho rang khong the khao sat hay nh v tr bang cac phng phap khoa hoc. Tuy nhien, trong nhieu cuoc nghien cu cac huyet ao tren cac ng kinh mach nay c tha nhan la co tac dung cha tr (nh lam tang sc khoe, het au, giam hut thuoc la, bt chng lang tai, giai phau khong can thuoc me ni mot so vung, v.v) khi cham hay h nong vao, nhng s hien dien cua chung van con c ban luan nh sau: o la ket qua cua cua s kch ong cac huyet ao hay la khi chch kim vao cac v tr o (huyet ao) cac te bao than kinh tao ra phan ng cac lien hp hay khp than kinh (synapse) tiet ra cac chat dan truyen
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Phung Sn

than kinh nh endorphins, dopamine hay nhieu chat khac a en s cha tr va cam giac lanh manh noi tren. Du ong Y xac quyet la he thong kinh mach co that, cac huyet ao c nh v tr mot cach chuan xac va hieu qua cua viec cham cu rat ro rang va khoa hoc ma ngay en nhieu bac s tai cac benh vien hay phong mach t cung ang ap dung e cha tr mot so benh tat, cac nha nghien cu cho biet phai ch i mot thi gian dai mi biet c ket luan cua Tay Y ve van e nay v nhieu bac s thuoc cac c quan y te hay vien ai hoc khac nhau ang khi au mot cuoc nghien cu rong ln hn ve ong Y. Nh vay, co mot ieu ro rang la tuy Tay Y khong e cap en chan kh va kinh mach nhng lai tha nhan tac dung cha tr cua s cham cu hay ot (h nong) cac huyet ao cung khi thc hanh mot phng phap tao ra s buong th, la trang thai thuan tien cho s san xuat cac chat than kinh dan truyen, th rat li ch cho s cha tr benh tat va gia tang sc khoe. ieu chung ta can nh la khi tap Kh Cong, Yoga, Thai Cc Quyen chung ta thay ket qua cu the ve s gia tang sc khoe va niem an vui that s. Chung ta cam nhan ro rang s lu chuyen nguon chan kh hay nang lng tot ep trong c the cung s gia tang sc khoe cua luc phu va luc tang va s phat trien niem an vui trong i song hang ngay. ieu quan trong hn na la vung vo nao trc tran ben trai gia tang hoat ong va cam giac an vui, sung
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sng, thoai mai, tnh thc, t tai cang luc cang ro rang va co mat lau dai. Mac du cac bac s khong o c cac luong chan kh ni chung ta, nhng ho co the chup hnh c s vang lang cua nhng vung ni nao bo cung cac vung co nhng hoat ong can thiet cho i song khoe manh an vui lai toa sang lien tuc do s gia tang nang lng (mau c chuyen en nhieu hn) cung o c mc o cac chat hoa hoc tot xuat hien trong c the. Ai trong chung ta cung biet khong nhng benh tat ve Than va Tam lam cho chung ta au kho ma s nghien ngap cung a en benh tat va kho au. Chung ta co the lay v du cuoc i cua mot nha thong thai la Sigmund Freud. Khi noi en Sigmund Freud, chung ta eu biet ong la ngi khai sinh khoa Phan Tam Hoc va ong nhan manh en nhng thai o cua chung ta a so la do vo thc thuc ay. Phan vo thc nay luon luon tm kiem s thoa man nhng khoai cam ma ong goi la id hay ban nang. Id la ong lc tm s thoa man khoai cam qua s an, uong, tnh duc. Nga hay ego biet en nhng nhu cau o va hng dan s thoa man cho hp tnh, hp ly theo nhng nguyen tac xa hoi e ra. Sieu nga hay super ego la phan kiem soat va trng phat khi nga khong u sc che ng ban nang, lam nhng ieu ngc lai vi lng tam, ao c hay niem tin, o la s xung ot gia ban nang va sieu nga. Nhng ieu nay xay ra trong chon vo thc, a en nhieu loai tat benh tinh than hay the chat ma khong biet c nguyen
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Phung Sn

do, can phai co nha phan tam hoc giup cho ngi benh mi thay ro van e va nh o ma lanh benh. Hien nay, khoa than kinh hoc tien bo rat nhieu va giai ap nhieu van nan ve sc khoe va benh tat khac vi ly thuyet noi tren ve nga va sieu nga, tuy nhien, cac chuyen gia than kinh hoc cung nhan manh en ieu quan trong la bo nao san xuat ra khoai cam va chnh khoai cam la ong lc ln lao ong vien con ngi hanh ong. Cac hoat ong vo thc, chung ta khong biet en, von rat nhieu trong bo nao. Chung ta co the lay v du ngay cuoc i cua ong Freud ve s tm kiem khoai cam cua bo nao. Ong ta la ngi dung nha phien e th nghiem va nghien thuoc x ga. Sau khi bo dung nha phien, ong van tiep tuc hut x ga cho en khi ong chet. Moi ngay ong hut en 20 ieu. en nam 38 tuoi ong b benh tim, bac s cam ong hut thuoc la loai nang nay nhng ong khong the bo c. V vay, ong ta b bnh ung th ham va phai mo en 33 lan. Ong chu ng nhieu au dn khi an, nuot, uong, noi nang cho en luc chet v bnh ung th ham ma khong bo hut c. Cac ton giao thng ket an nhng s ham muon e thoa man khoai cam, ma nganh phan tam hoc trc ay goi la mot trong nhng thanh phan cua sieu nga gom co nhng gii luat, nhng ieu ran cua ton giao cong vi
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nhng li day cua cha me, thay giao ve luan ly, ao c cung li nhac nh cua cac chuyen vien sc khoe tren bao ch, truyen hnh va nguyen tac ao c truyen lai qua cac tac pham van chng, nghe thuat, v.v c noi hoa va tr nen mot sc manh kiem soat ben trong chung ta. Tuy nhien, chung ta van thay ong lc thuc ay con ngi tm khoai cam cang luc cang gia tang. Vao nam 1954 hai nha nghien cu James Olds va Peter Milner lam mot cuoc th nghiem e tm hieu mc o thuc ay tm khoai cam ni loai chuot. Ho gan vao trong bo nao nhng con chuot th nghiem mot bo phan phat ra mot dong ien rat nho tac ong vao khu vc bo nao lam phat sinh khoai cam. Sau o ho huan luyen cho nhng con chuot nay biet cach nhan vao cai can (mot phiem go hay nha e cho chan chuot nhan vao) e phat ra dong ien tac ong vao nao tao ra khoai cam. Nhng con chuot nay rat thch thu va tiep tuc nhan vao can cho en khi sc uoi. ieu ang chu y la nhng con chuot nay ch nhan vao nhng can e co thc an va nc uong khi oi bung va khat nc ma thoi, con chung nhan hoai cai can tao ra khoai cam. Noi khac i, nhu cau khoai cam oc lap ngoai nhu cau sinh ton can thiet cua loai vat. Cac cuoc th nghiem ni loai kh cung co ket qua nh vay. Nhng khu vc lam phat sinh ra nhng khoai cam ni loai kh cung tng t nh nhng khu vc trong bo nao con
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Phung Sn

ngi. Nhieu cuoc nghien cu sau o cho thay vung vach (septum) va vung ha oi pha ben (lateral hypothalamus) hoat ong khi chung ta tham d vao nhng sinh hoat c thng hay co khoai cam, nh c tang mot so tien ln, chi video, v.v T o ho biet c chat dopamine, mot chat than kinh dan truyen (neurotransmitter) co vai tro rat quan trong trong s phat sinh ra khoai cam ong thi no cung lien he en s nghien ngap. Cung nh ni loai chuot va loai kh, ong lc tm khoai cam rat manh me, oc lap ngoai nhu cau can thiet e sinh ton cua loai ngi. Do o, neu b ong lc tm khoai cam thuc ay qua manh liet con ngi co the tan pha i song cua mnh, gia nh va cong ong qua nhng hanh vi thoa man khoai cam nh nhng ngi nghien can sa, ma tuy hay bai bac. Phng phap hay nhat la tr ve vi s quan bnh cua i song. Cac bac s thng khuyen chung ta phai ieu o, thiet lap s quan bnh trong i song hang ngay nh an uong, lam viec, giai tr cung nh trong cac sinh hoat khac e duy tr sc khoe lau dai. That ra duy tr s quan bnh la mot c che co san ni moi chung ta. Ni than the chung ta co mot s duy tr quan bnh ve huyet ap, nhiet o cung nhieu th khac goi la hang nh noi moi (homeostasis). Neu co mot s thieu hut ve chat am th c the chung ta thuc duc tm thc pham co nhieu chat am, neu a an qua nhieu th t nhien phat sinh ra cam giac khong muon an them na. Chung ta thay ro ieu nay ni moi ngi nh
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mot ngi them an tht bo, anh ta an lien tuc vai ngay th thay khong thch an na. Neu phai an them, an ta co cam giac b n trong nhieu ngay. Ngay Tet chung ta an qua nhieu, nhng ngay sau o t nhien chung ta khong thay them an na va t ong an t lai. o la c che giup chung ta duy tr s quan bnh tot ep khi tiep xuc vi cac hoan canh ben ngoai. Tuy nhien, s quan bnh nay nhieu luc khong hoat ong hu hieu khi ong lc tm khoai cam tr nen manh me qua s an, uong, hut sach, c bac, duc tnh, giai tr. Chung ta ng xem thng ong lc tm kiem khoai cam nay v chung rat manh va co the vt ra ngoai s kiem soat cua ly tr rat de dang. Hien nay cac chng nghien ngap can sa, ma tuy, cac chat hoa hoc lam cho sung sng xuat than, thuoc la, an uong qua nhieu co mat khap ni. Khi nghien cu ve anh bac va mua sam hang hoa cac nha khoa hoc thay hai th nay cung tao ra nhng khoai cam. Tuy anh bac khong tac hai c the nh hut can sa, ma tuy, thuoc la hay nghien ru nhng de dang a en s gia tang n nan hay pha san, o la cha ke cac song bai co qua nhieu khoi thuoc la. Hanh phuc, niem an vui, s sung sng la nhu cau can thiet cua con ngi. S ap ng nhu cau nay co the nam trong pham vi lanh manh cua Than Tam, nhng cung co the nam ngoai pham vi ma c the co the chu ng noi, va ket qua la nhieu benh tat the chat va tinh than phat sinh. Vai tro cua ton giao trc ay thng
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Phung Sn

nhan manh en nhng ieu cam k. Khuynh hng mi ngay nay la khong ket an niem an vui cua i song ma ch neu ro niem an vui nao em ti s lanh manh, hanh phuc va cai nao a ti benh tat, kho au. Tot hn na la khi ton giao a ra mot phng thc thc hanh e moi ngi co c niem an vui trong i song. Nhieu nha ton giao va tam ly gia ong y thay v ket an suong nhng mong muon vui sng ma khong biet rang vui sng la mot ong lc co mat trong than the loai ngi t nhieu trieu nam e giup vao s bao ton mang song va tiep noi chung loai, ma ngi A ong co danh t kha hay la noi doi tong ng, th nen chuyen hng tm vui sng trong nhng hoat ong lanh manh khac nh chi the thao, tap the lc, du lch, ngoi Thien, an uong trong chanh niem e thay ngon nhieu, phat trien tnh thng yeu va hanh phuc trong i song thng nay.

4. Khoa Hoc Tam Linh a. Tm Hieu Khoa Hoc Tam Linh


Khi noi en danh t khoa hoc chung ta ch ngh en cac chuyen vien nghien cu trong cac phong th nghiem. Trong pham vi thc hanh va a co nhng ket qua an vui hanh phuc tot ep, th cac Thien s cung la nhng nha khoa hoc, nhng ve mat tam linh, va ho rat gioi. Ho a
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Kh Cong Tam Phap 2

biet cach thc hanh nhng phng phap cu the e co nhng ket qua cu the. Nh cac v Thien s nay ma cac nha khoa hoc a nghien cu va tm ra cac yeu to nao co mat khi an vui, sung sng, thoai mai, thng yeu, khoang at, ti vui, noi chung la cac cam xuc tch cc co mat. Ngi thay day tren het cua cac v Thien s nay la c Phat, ngi a ch cho ho s thc hanh nhng phng phap a en an vui, sung sng lanh manh, tot ep, tch cc trong i song hang ngay tren hai ngan nam nay. Ton giao nao cung noi en hanh phuc, an lac, nhng trong ao Phat, c Phat dien ta ve niem an vui, sung sng nay mot cach ro rang nh sau: Lai na, quy thay tu tap niem Than nh sau: Quy thay co hy lac do ly duc tham nhuan vao than, pho bien, sung man khap trong than; hy lac do ly duc tran en khap ni. Nh ngi th tam, bo chum ket ay chau, nc hoa thanh bot, nc tham vao than, pho bien sung man, tran khap trong Than . (Kinh Niem Than, Kinh Trung A Ham) Hy la niem an vui ni Tam va Lac la niem sung sng ni Than. c Phat khch le chung ta thc hanh s chu tam thoai mai ni than the cua chnh mnh, khong can tm qua s thoa man nhng ham muon do than the oi hoi, goi la ly duc. ieu nay cung gan gui vi cac s kham pha hien nay cua cac chuyen gia than kinh hoc ghi nhan niem
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Phung Sn

hanh phuc ky dieu cua nhng ngi thc hanh s chu tam thoai mai hay chanh niem. Trong kinh T Niem X, c Phat ch day cach thc hanh chu tam thoai mai vao bon lanh vc than the, cam giac, trang thai tam t va oi tng cua trang thai o hay phap. ieu ac biet ni ay la c Phat khong noi phai tin ni Ngai la bac cu roi, Ngai ch noi rang neu c theo cach Ngai ang thc hanh th se co c niem an vui hanh phuc chan that. Thc hanh thay ung va co ket qua that s roi mi tin va ng tin vao nhng li ha hen du t mot nha thuyet giang noi tieng hay t nhng cuon sach c sung knh. ieu nay c c Phat cho chung ta mot v du rat cu the va ro rang trong kinh Kamalasutta. Sau mot mua an c, c Phat i hu hanh en nhieu a phng. Mot hom ngai en x Kesattputa, mot th tran cua ngi dan Kamala. Nhieu thanh nien nghe tieng ngai tm en hoi ao. Ho la nhng ngi thang than , thanh that nen noi rat thang. Mot thanh nien chap tay chao Phat va hoi: "Bach Thay, lau nay co rat nhieu nha truyen giao Ba La Mon en vieng x s chung con e giang day ao ly. V truyen giao nao cung noi ao mnh hay va thng hay che bai nang li nhng ao khac. Chung con nghe ai cung cho rang ao mnh hay va che ao ngi khac nen chung con that boi roi, khong biet nen theo ai va roi con am ra nghi ng tat ca. Bach Thay, chung con nghe noi ngai la bac giac
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Kh Cong Tam Phap 2

ngo, xin ngai cho biet chung con phai nen tin theo ngi nao?" c Phat day: "Nay cac con! Cac con ng voi tin vao mot ieu g du ieu o thng c lap i lap lai. Cac con ng voi tin ieu g du ieu o co trong kinh ien. Cac con ng voi tin ieu g du ieu o do mot ngi noi danh c nhieu ngi ton sung thuyet giang. Cac con ch nen chap nhan va tin nhng ieu ma cac con thay hp vi ly tr cua mnh, nhng ieu c cac bac hien nhan ong y, nhng ieu ma khi em ra thc hanh a en nhng ket qua tot ep cho i song. Con nhng ieu khong hp vi ly tr, nhng ieu b cac bac hien nhan che trach, nhng ieu khi em ra thc hanh khong a ti s tot ep ma ch tao ra kho au th cac con khong nen chap nhan." ieu c Phat day cho cac thanh nien i tm chan ly noi tren rat thang than va thanh thc, va ieu o cung ap dung ngay cho chnh ao Phat. Do o, khi noi ve thc hanh tu tap, c Phat hng dan mot phng phap thc hanh cu the va co ket qua that s. Ngi tu tap la ngi thc hanh s chu y thoai mai vao toan dien i song cua chnh mnh trong cac sinh hoat hang ngay ma c Phat day chu tam vao bon ni hay Bon Lanh Vc Quan Niem ma trong kinh goi la T Niem X. Cach thc hanh nay c Phat giang day rat ro cho quy thay x Cau Lau (Kuru):

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Phung Sn

Nay quy thay, ay la con ng oc nhat a en thanh tnh cho chung sanh, vt khoi sau nao, diet tr kho u, thanh tu chanh tr, chng ngo Niet Ban. o la Bon Niem X. (Kinh Niem X hay Satipatthanasutta thuoc Kinh Trung Bo) Niet Ban la trang thai tam vang lang, rong ln, bnh an, trong o moi s kho au khong con co mat, mot niem an vui tinh than va sung sng the chat goi la hy lac bieu lo tran ay. Luc bay gi c Phat i t vung ng Ky qua A Na Hoa e hng dan cho quy thay tu hoc. Sau buoi ngo trai (an tra), quy thay hop lai va ca ngi li day cua c Phat ve s thc hanh chu tam ni Than a en ket qua rat mau nhiem va at c s thay biet chan that hay kinh nghiem cu the ve nang lng giac ngo bieu lo ni chnh i song cua mnh. c Phat nghe nhng li noi tren ngai ben i en giang ng, trai toa cu trc quy thay, ngoi xuong chnh te va hoi than mat: Quy thay ang cung nhau ban luan viec g? Co viec g ma quy thay hop nhau lai giang ng? Cac thay tha vi c Phat long mong c nghe li giang day ve chu tam thoai mai va thay biet ro rang ni than hay niem than. c Phat bao quy thay hay lang nghe, kheo suy ngh va Ngai day nh sau:

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Kh Cong Tam Phap 2

Quy thay tu tap niem Than nh the nao? Quy thay khi i th biet i, ng th biet ng, ngoi th biet ngoi, nam th biet nam, ngu th biet ngu, thc th biet thc, buon ngu th biet buon ngu. Quy thay tuy hoat ong cua Than ma biet ung nh that vay Quy thay biet ro rang khi vao, luc ra, khi co, luc duoi, khi cui luc ngc, nghi dung chng chac, khoac ao tang gia le ngay ngan va om bat chnh te, i, ng, ngoi, nam ngu, thc, noi nang, im lang eu biet ung nh vay (Kinh Niem Than, Kinh Trung A Ham) Hien nay tai cac trung tam y khoa, nhieu bac s nhac nh benh nhan tap th bung, chu tam vao hi th e tao ra cam giac buong th, phat trien kha nang lam du lai nhng au nhc trong than the. c Phat day chi tiet hn va con noi en ket qua ky dieu cua s thc hanh nay: Quy thay th vao th biet hi th vao, th ra th biet hi th ra. Th vao dai th biet th vao dai, th ra dai th biet th ra dai, th vao ngan th biet th vao ngan, th ra ngan th biet th ra ngan. Tap th vao bang ca toan than, tap th ra bang ca toan than... Thc hanh nh the dan dan cam nhan chnh ni Than ch khong phai ch ni Tam ma thoi, mot nguon nang lng manh me, tran ay niem an vui tham nhuan ni than
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ngi tu tap. o la ket qua cua s chu tam vao hi th. ieu nay ang c cac nha than kinh hoc hien nay nghien cu qua s hoa hnh cac hoat ong cua bo nao (may chup hnh cong hng va may ien nao ky) cac v Thien s khi ho trong trang thai an vui ky dieu.

b. Thay Biet Trc Tiep Moi Th Trong Tam


Trong s thc hanh chu tam vao hi th, chung ta tiep xuc vi nhng cam xuc cua mnh va dan dan phat trien kha nang e cho nhng cam xuc an vui, sung sng, tch cc phat trien va nhng cam xuc nh buon rau, gian d, noi chung la nhng cam xuc tieu cc bt i hay khong xuat hien. o la thc hanh s thong minh cam xuc. Chung ta a biet ro ve s thong minh cam xuc do tien s tam ly hoc Daniel Goleman cung nhieu nha nghien cu khac khch le ng dung vao cac chng trnh giao duc thanh thieu nhi, cac to chc x nghiep e hoc sinh phat trien kha nang hieu biet ve nhng cam xuc cua mnh e phat trien lanh manh, cong nhan, ngi quan tr x nghiep gia tang an lac va biet cach giai quyet nhng trng hp kho khan trong viec lam khi nhng cam xuc tieu cc nh gian d, lo lang, bat an choi day cung tao s lien he tot ep gia nhng ngi cung lam viec chung vi nhau. Ngoai ra, khi thc hanh Thien, chung ta con co kha nang nhan biet moi th cam xuc tch cc hay tieu cc ma
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Kh Cong Tam Phap 2

khong b chung loi keo lam mat quan bnh. Song ung la co i song toan dien, trong o co nhng cam giac sng, kho hoac khong sng khong kho thnh lnh khi day. Trong Kinh H Khong, thuoc Kinh Tng ng Bo, c Phat hng dan cach thc hanh biet ro cac cam giac ay nh sau: Giong nh gia h khong Gio nhieu loai thoi len T phng ong phng tay T phng nam, phng bac. Gio co lanh, co nong Gio co bui, khong bui Co gio ln, gio nho Gio nhieu loai thoi len. Cung vay trong than nay Khi len nhieu cam tho Lac tho va kho tho. Bat kho bat lac tho. Khi Ty Kheo quyet tam Tnh giac khong sanh y Do vay bac hien gia Lieu tri tat ca tho. V ay lieu tri tho
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Phung Sn

Ngay hien tai vo lau Than hoai, bac Phap tru ai tr vt c lng. (H.T. Thch Minh Chau dch) Cam giac gom co ba th chnh: Sng, kho va trung tnh, t o ma phat sinh ra rat nhieu loai cam xuc khac nhau: Kho th a ti gian, s, lo au, sng th a ti thch, muon, thng. Trong Kinh Niem X thuoc Trung Bo Kinh, c Phat day cach thc hanh niem Tho nh sau: Nay quy thay, khi quy thay cam giac lac tho, tue tri toi cam giac lac tho; khi cam giac kho tho, tue tri toi cam giac kho tho; khi cam giac bat kho bat lac tho,tue tri toi cam giac bat kho bat lac tho. Hay khi cam giac lac tho thuoc ve vat chat, tue tri toi cam giac lac tho thuoc ve vat chat; hay khi cam giac ve lac tho khong thuoc ve vat chat, tue tri toi cam giac lac tho khong thuoc ve vat chat. Cung nh vay ma Ngai day tang chung thay biet ro rang ve kho tho va bat kho bat lac tho. Tue tri la s thay biet trc tiep ve cam giac, nh khi gian, ma khong phan biet chu the (toi gian) thay biet (oi tng la cn gian). Luc cam giac sung sng xuat hien khi chung ta nghe ai khen mnh th trc tiep cam nhan thc chat cua cam giac
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Kh Cong Tam Phap 2

o. Khi nghe ai che bai mnh va trong long khi len mot s gian d th lap tc cam nhan trc tiep ve cam giac kho chu, tc bc, au n cung hung d bng day. Cam nhan ung nh chung xuat hien, goi la nh th, ch khong phai la suy ngh qua cac danh t, cac ten goi. Cam nhan chung ang co mat trong mot nguon nang lng manh me cung thau suot trc tiep ve noi n au quan quai trong long ma Tam van trong sang, manh me va chu tam thoai mai. Luc o khong co ngi gian thay ve cai gian, luc o ch co thuan tuy cai gian ang bieu lo vi s bc bach n au cua no. Ngi gian va cai gian la mot, noi khac i ngi gian chnh la cai gian ang bung day nh mot cn bao ang xoay van manh liet trong khong gian rong ln. Muon at c s thay biet tr tue nh vay cach de dang nhat la thc hanh cach chu tam thoai mai vao hi th ni an ien (10% e y vao hi th nhe nhang ni vung bung va 90% vao s nhan biet cua mat, tai, mui, li, than va y) e Tam co kha nang an tru trong trang thai vang lang hay la thc hanh chanh niem hay niem Than, Tho, Tam va Phap. Khi chanh niem gia tang th Tam tr ve trang thai rong lang, rong ln, vng chai, thoai mai va manh me hay Chanh nh. Khi Tam vang lang ung mc th t no tr ve vi trang thai rong ln bao la t nhien. Luc o, Tam chnh la khong gian rong ln trong o co s thay biet. Khi mat nhn oa hoa th trong khong gian rong lang oa hoa co mat thuan tuy, khong qua ten goi, mau sac,
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Phung Sn

hng thm, sieu vt len tat ca moi danh t, cam xuc, gia tr ma chung ta gan cho oa hoa. o la co mat tuyet oi trong khong gian va thi gian tuyet oi, hay noi khac i o la thien thu vnh cu trong mot sat na, mot cai tch tac cua thi gian. Nh vay, chung ta thay biet ro rang moi th xuat hien ma khong can phan tach hay sap loai, tanh chat t nhien cua chung ra sao th chung ta biet ro rang nh vay. Thc hanh nh vay giup chung ta tr nen t do, khong b nhng ong lc thuc ay khoai cam loi keo i, v khi nhng ham muon (tham) khong c thoa man tao ra nhng phan ng manh liet nh gian d (san) do s me m (si) phat sinh. e oi tr s me m nay th chung ta thc hanh s thay biet chan that ma c Phat goi o la Tue Tri: Nay quy thay, khi Tam co tham, tue tri Tam co tham, khi Tam khong tham, tue tri Tam khong tham. Hay khi co san tue tri Tam co san, hay khi tam khong san tue tri Tam khong san. Hay khi tam co si, tue tri Tam co si, khi Tam khong si, tue tri Tam khong si. Khi co Tam thau nhiep, tue tri Tam c thau nhiep, khi Tam tan loan tue tri Tam tan loan Khi noi tue tri Tam khong tham la noi Tam cam nhan trc tiep ro rang chan that trang thai thoai mai, nhe nhang, trong sang, an vui Tam khong tham ch khong
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Kh Cong Tam Phap 2

phai so san h va sap loai qua danh t hay kinh nghiem qua kh. Thc hanh nh vay la thc hanh s t tri, biet ro ve chnh i song cua mnh. Song nh vay la song tran ay vi nguon nang lng ky dieu cung luc bieu lo thanh s thay biet va cai b thay biet. Do o, nguon nang lng trong tam tran ay, pho bien, sung man ong thi Tam rat trong sang thanh thi. Trong Truyen Tam Phap Yeu, thien s Hoang Ba noi ro ve Tam o nh sau: Ch Phat oi vi tat ca chung sanh ch la mot Tam, chang co phap khac. Tam nay t vo thuy en nay cha tng sanh, cha tng diet, chang xanh, chang vang, vo hnh vo tng, chang thuoc hu vo, chang phai mi cu, khong dai khong ngan , khong ln khong nho, sieu viet tat ca hang lng, ten goi, dau tch oi ai. Vat nao vao ngay ban the o la phai, ong niem lien sai. Cung nh h khong chang co bien gii, chang the o lng, ch mot tam nay tc la Phat. (H.T. Thch Duy Lc dch) Phat ay ch cho tanh giac bnh ang ni Phat va chung sanh ch khong phai noi ve v Phat co mat trong lch s cach ay hai mi lam the ky. Tanh giac thay biet ro rang ve Than, Tho, Tam va Phap nhng khong co nhan thc sai lam la co cai toi thay biet va oi tng b thay biet tach biet. Hai th cung luc co mat, ro rang, tran ay,
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Phung Sn

linh ong, hng khi va ay sang tao.

c. Thong iep Tch Cc T c Phat


Thong thng chung ta ngh muon at c ieu g th mnh phai hoc hoi, tm kiem, thc hanh va sau nhieu nam thang th chung ta se t t at c phan nay roi en phan khac. Tuy nhien, c Phat a kham pha ra ni moi ngi a co san Phat tanh, tanh thay biet ro rang, chan that, khong sanh khong diet va con ng tr ve chon hanh phuc ky dieu o khong can oi hoi qua nhieu sc lc nh li ngai day: Neu quy thay chu tam thoai mai ben vng vao bon lanh vc (than the, cam giac, tam t va oi tng cua thay biet) th trong vong bay ngay em cung se nhat nh chng c mot trong hai qua: Hoac chng cu canh tr ngay trong hien tai, hoac A Na Ham neu con hu d. Khong can phai en bay ngay em, sau nam, bon ba hay hai ngay hai em, cung khong can trong mot ngay mot em, khi quy thay, quy co chu tam thoai mai ben vng ni bon lanh vc, neu buoi sang thc hanh nh vay th buoi toi nhat nh thang tan, neu buoi toi thc hanh nh vay th nhat nh sang hom sau se thang tan. Ket qua cua s thc hanh chu tam thoai mai en rat
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Kh Cong Tam Phap 2

nhanh. Do o, viec con lai cua chung ta la thc hanh s chu tam thoai mai ngay bay gi vao bon lanh vc cua i song la Than, Tho, Tam va Phap. Bat au chu tam thoai mai vao hi th vao va hi th ra e tiep xuc vi coi nguon an vui sau tham nh mat mat tri ang toa chieu bao la. Chung ta that may man sinh ra lam ngi va may man hn na la a nhan c li day cua c Phat va khi thc hanh buoi sang th chac chan en chieu la thay co ket qua. Tuy nhien, khong can phai di en chieu, khi ang thc hanh th s thay biet ro rang, tnh thc, ben nhay, thong minh va an lac a co mat. Ngi co s thay biet chan that la ngi co tr tue. Va c Phat nhac nh: Kho gap bac thanh nhan Khong phai au cung co Cho nao ke tr sanh Gia nh tat an lac (Kinh Phap Cu) Ngi thc hanh ao Phat hay song ao la ngi t tai, bnh an, thoai mai, an vui, vng chai va dung manh ng tren oi chan vng chac cua mnh trong moi hoan canh cua i song hay ni s bieu lo cua vo thng nh t than c Phat a chng nghiem va thay biet ro rang:

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Phung Sn

Nay cac thay, bay gi chnh ta cung phai sanh ra, nhng xet thay co sanh th co kho nen ta hng en Niet Ban von khong sanh; canh an tnh vo thng ay ta a chng en va ca Niet Ban khong sanh na. Chnh ta cung phai trng thanh va suy nhc, nhng xet thay co trng thanh suy nhc th co kho nen ta hng en canh an tnh cua Niet Ban von khong trng thanh va suy nhc; canh an tnh vo thng ay ta a chng en va ca Niet Ban khong trng thanh va suy nhc na. Chnh ta cung phai mac benh tat, nhng xet thay co benh tat th co kho nen ta hng en canh an tnh vo thng cua Niet Ban von khong benh tat; canh an tnh vo thng ay ta a chng en, va ca Niet Ban khong benh tat na. Chnh ta cung phai chet i, nhng xet thay co chet th co kho nen ta hng en canh an tnh vo thng cua Niet Ban von khong co chet; canh an tnh vo thng ay ta a chng en, va ca Niet Ban khong co chet na. Chnh ta cung mac phai u phien, nhng xet thay co u phien th co kho nen ta hng en canh an tinh vo thng cua Niet Ban von khong u phien; canh an tnh ay ta a chng en, va ca Niet Ban khong u phien na. Chnh ta cung mac phai o nhiem, nhng xet thay co o nhiem th co kho nen ta hng en Niet Ban von khong o
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Kh Cong Tam Phap 2

nhiem; canh an tnh vo thng ay ta a chng en va ca Niet Ban khong o nhiem na. Bay gi, ta thay ta biet: Ta tin quyet a giai thoat xong. ay la lan sanh cuoi cung cua ta; khong bao gi ta tr lai kiep song nay. (Truc Thien dch, Thien Luan) Niet Ban la trang thai Tam rong lang, rong ln, tnh thc va an vui ky dieu. Mot ngi song ay an vui hanh phuc trong hien tai th khong con b nhng ham muon thuc giuc tm kiem nhng thoa man mi trong tng lai, o la mot ngi hoan toan giai thoat va khong con khat vong tai sinh e tm kiem nhng g cha thoa man. Va ay la s ky dieu cua khoa hoc tam linh ma cac nha khoa hoc bat au ngh en. Thong iep t c Phat a c cac nha khoa hoc on tiep bang s thc hanh cu the cang luc cang tot ep. Trong ban tin cua Huffington Post.com vao ngay 2 thang 2 nam 2006, ong Sam Harris loan tin ve mot cuoc hoi hop cua mot tram nha khoa hoc thuoc nhieu nganh nh vat ly nguyen t, tam ly gia, cac nha tr lieu, cac nha than kinh hoc va ca triet gia e nghien cu ve Tam con ngi. Co ieu khac vi cac cuoc hoi hop ve khoa hoc khac la ho gi hoan toan yen lang trong suot mot tuan gap g. Nhng nha khoa hoc nay tham d vao mot cuoc thc hanh Thien Minh
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Phung Sn

Sat, Minh Sat Tue hay Vipassana, o la mot loai Thien giup cho ngi thc hanh thay biet ro rang nh (1) khi th th biet ve hi th vao va hi th ra, (2) khi bc th biet cam giac chan a len, e xuong cung cam giac khi chan cham len mat at, (3) khi an th biet tay gap thc an, a va mieng, nhai cung cam giac trong mieng va luc nuot thc an. Thc hanh s chu tam nh vay cang nhieu cang tot. Khi ho phat trien c kha nang chu y, ho c khuyen khch Thc hanh nh vay suot ngay trong cac hoat ong noi tiep. Ngoai ra, khi mat thay, tai nghe, than xuc cham th biet ve cam giac xuat hien cung cac phan ng a ghet i kem theo nhng y tng ma ng e cho cac cam xuc hay y tng o loi keo thanh nhng dong y tng hay suy ngh noi tiep. Thay biet trc tiep ve chung va an tru trong cai thay biet ro rang, trong sang, tnh thc, chan that o goi la Thien Minh Sat cua Phat Giao Nam Tong. Trong Phat Giao Bac Tong o la Thien Ch va Quan. Ch la ngng lai s suy ngh va Quan la thay biet cac hien tng mot cach chan that. Thc hanh ch gian d nh vay t sang ti toi. Khi nao thay quen khong chu tam hay khong co chanh niem th tr ve vi s chu tam hay chanh niem. Nhieu nha khoa hoc thc hanh Thien noi tren va lam cho ho met nhoai. Ban au ho ch co the chu y vao nhng th ri rac. Neu quen
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Kh Cong Tam Phap 2

chu tam th quay tr ve vi s chu tam va dan dan kha nang cua ho gia tang. Nhng ngi nao phat trien c kha nang chu y th ho c khuyen khch thc hanh chu y ve chuoi noi tiep nhng g ho cam nhan qua cac giac quan nh mat, tai, mui, mieng, than (sac), tho (cam giac), tng (nhan thc), hanh (cac tam t nh vui buon, y tng), tac y (y nh lam g, thuc ay a en hanh ong). Cac nha khoa hoc cho biet ieu thc hanh tren rat kho v lau nay ho quen thoi suy ngh khong ngng. Ong Sam Harris, ngi thuat lai cau chuyen tren, cho rang xa hoi Tay Phng, suy ngh het ieu nay en ieu khac trong au th ngi ta chap nhan, con noi mot mnh ve nhng g mnh suy ngh trong au th c xem la b benh tam than. Ong cung cho biet la Phat Giao hap dan nhieu nha khoa hoc v ho thay cac truyen thong Tay Phng ch cho ho mot y niem ngheo nan ve s lanh manh cua con ngi. Phat Giao noi ro cac y tng, du hay hoac d, tot hoac xau, noi tiep khong ngng tao ra s dnh mac, a en mot cam giac sai lam la co mot cai toi hay nga la chu the biet cac oi tng tren, hay nhieu luc con te hn, ong hoa mnh vi tat ca nhng cai thay nghe, cam xuc, suy t, phan ng lien tuc t ngay nay qua ngay khac th o la s me m, noi theo tam ly hoc, la nhng ngi b benh tam than ma khong t biet, va ket qua la ho song i bat an, thieu anh sang cua s thay biet chan that hay vo minh va hng chu het kho au nay qua kho au khac trong tien trnh cua
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Phung Sn

i ngi: Sinh ra, ln len, gia nua tuoi tac, benh hoan va cuoi cung la chet. Neu thc hanh s thay biet chan that th ngi thc hanh se nhn sau vao i song, s hien hu cua mnh va nhan ro tnh cach vo nga hay khong co cai toi ni mnh cung nh cac th chung quanh, t o buong bo c ganh nang chap chat vao cai thay biet sai lam va tiep xuc vi niem hanh phuc ky dieu trong sinh hoat bnh thng hang ngay. ieu nay cung hp vi s kham pha cua khoa than kinh hoc tan tien: Cai toi hay nga khong co mot v tr ac biet nao trong bo nao. Nhieu khu vc trong bo nao phoi hp hoat ong e bieu lo thanh cai thay, cai nghe, cam xuc, nu ci, tieng khoc, nhng th a hay ghet. Tat ca eu do duyen hp: Nhieu yeu to ket hp lai ma thanh ch khong co mot chu the hay cai nga chu ong nh nhieu ngi a chu trng trc ay. o la bc au tien cua s thay biet chan that, a en thong minh, tnh thng, hoa bnh noi tam va t o ma phat trien thanh cam thong va hoa bnh cho nhan loai.

Herbert Benson and William Proctor, The Breakout Principle, New York, Scribner, 2003, trang 49-51

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James H. Austin, Zen and the Brain, MIT Press, Cambridge, Massachusetts, 1999

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Phung Sn

Chng XIII NEN TANG VNG CHAC CUA SC KHOE VA HANH PHUC Trong chng XII trc ay, chung ta a thay Kh Cong Tam Phap co mot nen tang khoa hoc that s; trong chng nay chung ta se thay Kh Cong Tam Phap con la mot nen tang vng chac tren o chung ta phat trien sc khoe va hanh phuc. Sc khoe lien he nhieu en s doi dao nang lng, ma nang lng th quy tu ni ba an ien; th an ien hay th bung la em chan kh vao vung an ien. Hanh phuc la mot trang thai cua Tam, nhng cai Tam phi vat the nay lien he ra sao vi bo nao la mot vat the o ac c ? Chung ta se co dp phan tch mot nu ci e tm hieu the nao la an vui, sung sng. o la noi dung cua chng nay.

1. Sc Khoe Va Nang Lng


Khi oc het chng XII va roi, chung ta a biet cach th thoai mai va cung a tap th an ien hay th bung. Moi ngay chung ta nen tiep tuc tap th nh vay, nhat la khi sa soan phan tap Kh Cong. Chung ta danh vai phut e on lai tnh cach quan trong cua th an ien. Ngay bay
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Kh Cong Tam Phap 2

gi, xin hay tap th an ien e bo nao tr nen lang du khi oc tiep chng nay. Trong buoi noi chuyen vi tren mi ngan nha nghien cu than kinh tai Hoa Thnh on vao ngay 12 thang 11 nam 2005, c at Lai Lat Ma a khch le s cap nhat hoa kien thc khoa hoc cung nh phng phap thc hanh Thien quan. Ngai noi: " s gap g gia khoa than kinh hoc hien ai va phng phap Thien quan ao Phat co the dan en s khao cu ve tac ong cua nhng hoat ong co chu y ni nhng mach than kinh trong bo nao, nhng ni c xem la rat quan yeu cho nhng dien tien tam y co lien he cac phan rieng biet. t nhat th moi tng quan gap g nay cung giup neu len nhng cau hoi quan yeu ve nhieu lanh vc chnh. V du, nhng ca nhan co kha nang co nh (qua Tam) e ieu hoa cam xuc hay chu y, nh truyen thong ao Phat chu trng, hay kha nang ieu hanh cam xuc va chu y nay tuy thuoc ln lao vao s thay oi ve thai o va cac he thong trong bo nao (qua bo nao) co lien he en cac chc nang nay? Mot pham vi ma truyen thong Thien quan cua ao Phat co the ong gop phan quan trong la phat trien nhng ky thuat e huan luyen long t bi. Ve cach huan luyen Tam lien he en s ieu hanh chu y va cam xuc, cau hoi can thiet phai c neu len la moi phng phap thc hanh ac biet (phap mon) th tng ng vi mot thi iem nao o th
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Phung Sn

mi a en ket qua, vay nhng phng phap mi co the tao ra e ap ng vi tuoi tac, trnh trang sc khoe cung nh nhieu yeu to khac." ieu ngai at Lai Lat Ma noi ra rat ro rang ve phng dien thc hanh: ao Phat chu y vao s ieu hanh Tam e phat trien kha nang nhan thc trong o co chu y, ngon ng, tng tng, ky c va quyet nh, kha nang ieu hanh va chuyen hoa cac cam xuc nh lo, buon, thu han, gian d thanh nhng cam xuc tot ep nh thoai mai, thng yeu, cam thong, vui ve. Con cac nha than kinh hoc th lai chu y vao s ieu hanh cua bo nao, tm hieu nhng khu vc nao trong bo nao lien he en nhan thc, cam xuc, ong vien cung nhng hoat ong nao trong bo nao co the thay oi c t tieu cc thanh tch cc e lam giam au, gia tang sc khoe va an vui. S hp tac tren 20 nam qua gia Phat Giao va khoa than kinh hoc a ong gop cho kien thc va s thc hanh noi tren rat tot ep. Ngai at lai Lat Ma muon i xa hn na ve phng dien hanh tr, thc hanh cac phap mon hay phng phap tu tap nen a at cau hoi neu tren: Moi thi ai can co mot phng phap thc hanh phu hp mi co nhieu ket qua. Vao cac thi iem trc ay, con ngi co nhieu th gi v sinh hoat trong xa hoi tng oi gian d, do o ngi tu hoc co the ngoi Thien nhieu gi v t ban bu. The gii chung ta ngay nay khac xa: cong an viec lam, gia nh, di chuyen,
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du lch, giai tr, thong tin eu tang len rat nhieu. o la cha ke v thc pham gia tang a en an uong qua nhieu, giai tr qua truyen hnh a en s thieu hoat ong la au moi cua rat nhieu benh tat thi ai: benh tieu ng, cao mau, tim mach, beo ph, bat an. Ngai at Lai Lat Ma that co cai nhn cua bac tr tue ve thi ai khi ngai noi: " Cau hoi can thiet phai c neu len la moi phng phap thc hanh ac biet th tng ng vi mot thi iem nao o th mi a en ket qua, vay, nhng phng phap mi co the tao ra e ap ng vi tuoi tac, trnh trang sc khoe cung nh nhieu yeu to khac." Kh Cong Tam Phap la phng phap phoi hp Thien hoat ong vi Thien tnh lang e ap ng nhu cau can thiet hien nay. o la lam cho an tnh than kinh, phat trien niem an vui ni Tam va ni bo nao, van ong the lc e phat trien sc khoe va hanh phuc lau dai qua cach tap th ni an ien ha va cam nhan niem an lac, thoai mai, tnh tao ni vung an ien thng (hnh so 13-1) cung thc hanh cac the tap cho 12 bo phan trong ngi (luc phu va luc tang) hoat ong ieu hoa, quan bnh va khoe manh; van ong e 12 he thong than the gom he thong bap tht gan, xng, da, dinh dng, bai tiet, tuan hoan, ho hap, tuyen noi tiet, mien nhiem, than kinh, sinh san va he thong cac trung tam nang lng hay an ien c ieu hoa va khoe manh. Phoi hp Thien hoat ong va Thien tnh lang se tao
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Phung Sn

ra s buong th trong cac hoat ong hang ngay, do o lam cho i song cua chung ta vui ti, tch cc, manh me, thong minh, hieu biet, thanh cong va phat trien. Chung ta can biet ro them ve nang lng hay chan kh trong c the cung tac ong cua nang lng en luc phu ngu tang (theo ong Y) va 11 he thong cua c the (theo Tay Y) se a en s khoe manh va an vui.
Hinh 282 (13-1) Ba an ien

Khi hanh phuc va sc khoe gia tang, chung ra ieu hng lai i song cua mnh hay noi khac i, chung ta t t thay oi loi song qua cach sinh hoat, an uong va suy ngh mot cach thoai mai va co hieu qua nh mot ngon gio xuan trong lanh thoi canh buom trong chuyen vien hanh tren ai dng bao la. Va e xay dng cho nen tang vng chac cua i song tot ep o, chung ta bc mot bc au tien vng chai tren con ng van dam: Thc hanh th thoai mai vung an ien.

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Kh Cong Tam Phap 2

2. Ba an ien, Ni Quy Tu Nang Lng


en ay, chung ta can on lai ve v tr ba an ien cung cach th bung hay th an ien. Nh chung ta a biet, theo ong Y, chan kh la nguon nang lng tot lanh chay khap than the e nuoi dng cac bo phan trong ngi. Chan kh gom co hai loai: Kh Tien Thien va Kh Hau Thien. Kh Tien Thien la do cha me truyen lai hay di truyen, Kh Hau Thien la do dng kh (khi th) va thc pham (khi an) tao ra. Chon tu lai cua ba loai chan kh noi tren ni vung an ien ha hay vung bung. an ien la cho nguon nang lng tu lai. Co nhieu an ien trong than the chung ta trong o co ba an ien quan trong nhat khi chung ta thc hanh kh cong hay tu tap, o la an ien Thng ni An ng (iem gi hai chan may), lien he en vung vo nao trc tran, an ien Trung vung tim va an ien Ha ni vung co huyet Kh Hai hay bien nang lng. Nh vay an ien khong phai la mot iem ma la mot vung trong c the. ieu nay rat quan trong v khi tap th, tap Kh Cong, tap Yoga va tap Dng Sinh chung ta cam nhan cam giac thoai mai ni cac vung nay. Khi chung ta th an ien (ha) hay th bung nhe nhang vi s chu tam thoai mai th Tam chung ta t t buong xa, t o s rong lang va rong ln xuat hien, niem an
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Phung Sn

vui toa ra t an ien thng en khap than the va ong thi bieu lo ni Tam. Khi hanh phuc tran ay ni Than va Tam th nguon nang lng cua tnh thng yeu trong lanh bng day va toa chieu. Chung ta cam nhan cam giac thoai mai, am ap, an vui tran ay vung an ien trung, vung qua tim. T o mot nguon nang lng trong lanh lam cho than the chung ta lanh manh (healing energy) tran ay bo nao, nhat la vung vo nao trc tran (vung an ien thng) lan en cac te bao, cac bo phan, xng cot va da tht trong ngi chung ta. Hien nay, trc khi tap Kh Cong, chung ta nen e danh mot tuan le e tap th an ien hay th bung cho thanh thuc. Th an ien, con c goi la th bung hay hoanh cach mo, cung c nhieu bac s Tay Y khuyen khch thc hanh e tao ra cam giac buong th, a en trang thai thoai mai, ha huyet ap va giam cn au nhc. Chung ta ang bc th nhat la tap th va co gang thc hanh cho that ung la cach th an ien hay th bung. Chung ta co the ngoi tren ghe, tren goi ngoi Thien (bo oan) hay nam khi tap th an ien. Th vao bung phnh ra (phong), th ra bung xep xuong (xep). T 10 phut chung ta tang len 15, sau o 20 phut th an ien cung cam nhan nguon nang lng ni than.

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Hinh 283 (13-2) Th Vao Phong

Hinh 284 (13-3) Th Ra Xep

Tay Y khong noi en chan kh ma noi en nang lng (energy) giup cho c the hoat ong tot ep. Nguon nang lng o t thc pham an vao va o bang so calorie. Trung bnh, moi ngi can t 1,500 en 2,500 calories moi ngay, ong thi cung can co dng kh (qua hi th) e
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Phung Sn

chuyen hoa chat dinh dng thanh nhiet nang o bang so calorie. Tay Y cho rang nguon nang lng nay (chat dinh dng an vao va c te bao trong than chuyen thanh phan t adenosine triphosphate hay ATP cung dng kh) c cac mach mau chuyen en khap ni trong c the. Nh vay ong va Tay Y eu noi nen tang cua nang lng nuoi dng than the la thc pham an vao va dng kh th vao, ch co mot s khac biet can ban la Tay Y noi nang lng c chuyen i trong cac mach mau en cac te bao, con ong Y th noi nang lng c chuyen i qua cac ng kinh lac gom co hai loai nang lng dinh kh (nang lng e nuoi dng luc phu ngu tang) va ve kh (nang lng bao ve c the khoi b ton hai). Khi bat au tap th bung, chung ta e ban tay trc bung, th vao chung ta a ban tay ra pha trc cho bung phnh theo, th ra chung ta a ban tay vao pha trong cho bung xep xuong. e gia tang s chu tam, chung ta co the noi tham phong, xep theo hi th vao va hi th ra. Ban au chung ta tap th an ien 10 phut, sau o tang len 15 phut, 20 phut, na gi va mot gi. Khi chung ta th an ien quen dan th bung t ong phong len va xep xuong theo moi hi th vao va ra. Th an ien la phng phap de dang nhat e chung ta thc hanh chu tam thoai mai vao than the va cam giac nh li Phat day trong cach thc hanh T Niem X. o la chu tam thoai mai vao bon
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lanh vc hay ni la than the, cam giac, tam t va cac ieu mnh thay, nghe biet hay phap mot cach trc tiep. Cai thay biet ro rang trc tiep trong trang thai Tam rong lang rong ln o chnh la Tam chan that hay Chan Tam, con c goi la Phat tanh hay Tanh Giac. Nhng v nao thc hanh phng phap niem Phat th co the de dang phoi hp li niem vi hi th. Ht vao niem tham Nam Mo A, th ra niem tham Di a Phat. Nhng ngi theo Mat Tong co the niem An Ma Ni - Bat Di Hong hay Om Ma Ni Pat Me Hum. Quy v trong cac ton giao ban co the tuy nghi chon mot cau co sau ch thch hp vi niem tin cua mnh va niem tham theo hi th phong-xep. Nhng v khong theo mot ton giao nao co the t mnh tm ra cac li niem thch hp. Nhp th moi ngi dai ngan khac nhau nen tuy theo o ma thc hanh cho hp vi kha nang t nhien cua mnh. Khi th an ien khong cau phai nn th hay a hi t phoi xuong bung hoac ay manh hi t phoi xuong bung (ieu nay khong tot v co the a en benh tr). Bung nh mot canh ca hai chieu nhe nhang a ra ngoai va a vao trong, bung phong va xep noi tiep nhau nhe nhang va lien tuc khong chut gang sc. Khi th an ien thanh thuc th c the chung ta co kha nang th t sang en toi mot cach t nhien.

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Th an ien mi nghe thay chang co g ac biet. Tren thc te, nh chung ta a biet, hien nay nhieu vien ai hoc y khoa, nhieu nha thng, nhieu trung tam cha tr cac benh au nhc cung nhieu bac s hng dan benh nhan Thien hay tao ra phan ng th gian qua cach th an ien ma ho goi la th hoanh cach mo (abdominal breathing), tao ra mot trang thai th gian toan than t o cac chat hoa hoc tot goi la than kinh dan truyen nh endorphin, dopamine, serotonine lam giam au va gia tang niem an vui va tinh than phan chan. ieu noi tren rat quan trong v Thien la mot phng thc thc hanh quan trong hien nay ben canh thuoc men giup cho viec tr lieu tai nhieu ni Hoa Ky va Au Chau. Chung ta hay tm hieu them ieu nay e biet ro tac dung hu ch cua Thien.

3. Tam, Hanh Phuc Va Sc Khoe


Muc ch cua Kh Cong Tam Phap khong ch gii han trong viec lam giam cn au ma chnh la e gia tang niem an vui ni moi ngi. Khi a quen thuoc vi cac the tap chung ta thc hanh s chu tam thoai mai va buong th th niem an vui ni Tam, hay tinh than (hy) va niem sung sng ni Than va bo nao gia tang (lac). Khi phoi hp Thien hoat ong vi nhng kinh nghien hy lac tot ep o vi Thien tnh lang th chung ta co the mi goi hanh phuc xuat hien khi chung ta ngoi yen lang, anh may vi tnh, lai
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xe, an cm, noi chuyen, tap kh cong, i bo hay tham d cac sinh hoat cong ong. Nhng ieu noi tren ve cac hoat ong cua te bao than kinh, Thien va niem an vui, tch cc, lanh manh cua Tam cho thay co s lien he mat thiet gia Than va Tam. ao Phat nhan manh en tnh cach quan trong cua cai Tam, tc la phan phi vat chat trong moi quyet nh, lam chu moi quyet nh lien he en than lam, mieng noi va y suy ngh. Trong kinh Phap Cu, pham Song Yeu, c Phat day: Tam dan au moi phap Tam chu, tam tao tac Neu noi hay hanh ong Vi tam t o nhiem Kho nao se theo ta Nh xe theo vat keo. Tam dan au moi phap Tam chu, tam tao tac Neu noi hay hanh ong Vi tam t thanh tnh Hanh phuc se theo ta Nh bong khong ri hnh. (H.T. Minh Chau dch)

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Phung Sn

Tam o nhiem la Tam me m. Tam trong sach va vang lang la Tam chan that. Trong ao Phat, y can hay trung khu than kinh, c xem la mot c quan rat quan trong lien he en s thay biet hang ngay cua chung ta. Tuy nhien y can lai b o nhiem bi s dnh mac vao cac th thay biet nay. T s dnh mac sai lam o ma a en nhng hanh vi xau (than), li noi ac oc (khau) va y tng sai lam (y). Khi tr ve vi s vang lang th Tam t mnh buong xa cac dnh mac va quay ve vi tanh rong ln ban au. Ngi nao thc hanh tu tap cung eu thay hai s kien oi nghch o: Tam b vng ket trong khong gian va thi gian nho be khi ham muon sai lam, gian d hay me m va b quay cuong trong ap lc cua s cang thang. Tam tr ve vi trang thai rong lang, rong ln thenh thang, an vui ky dieu va hieu biet chan that. Mot ben la kho au va mot ben la hanh phuc. Tam va la s bay to cua cac sinh hoat trong bo nao goi la tam y, gii han trong sinh hoat cua y can hay trung khu than kinh (bo nao), ma cung la mot th bieu lo ben ngoai bo nao. Khong khac g mot hat ien t va la mot hat va la mot lan song. o la tnh cach bat nh cua cac hien tng ma cac v thien s thng nhac nh. Cac nha khoa hoc ch o c nhng g thuoc pham vi vat chat trong bo nao hay Tng va at nhng gia thiet ve cai Tam
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khong thuoc pham vi vat chat. Hien nay co hai trng phai chnh: (1) mot trng phai cho rang cai Tam ngoai bo nao; (2) trng phai kia cho rang Tam ch la s tong hp cua tat ca moi hoat ong cua bo nao. ao Phat (1) khi noi ve Tam y la noi ve sinh hoat tam ly thuoc ve nao bo hay y can, (2) khi noi ve Tanh Giac th noi ve mot thc the khong thuoc pham vi vat chat. Tuy khac nhau nhng hai th tren co mat cung luc trong nhau va cung bieu lo mot luc nen goi la khong hai hay bat nh. Tanh Giac hay Chan Tam luc nao cung rong rang, vang lang, trong sach nhng v chung ta khong quen song vi Tam o nen chung ta b cai thay cai nghe cung s dnh mac vao o rang buoc, goi la Tam me m hay vo minh, nen a en kho au cung mot so benh tat. Chung ta a biet ve tnh cach tai hai cua cac cam xuc xau, thai o tieu cc la au moi cua rat nhieu benh tat ma chung ta thng nghe noi: Benh do Tam sinh. e phat trien sc khoe va ngan nga cac th benh do Tam sinh chung ta tap Kh Cong Tam Phap. Mot cach tong quat, s thc hanh chng trnh tap luyen Than va Tam hien nay cua cac nhom Thien tnh lang phoi hp Thien hoat ong co hieu qua tot ep v: Nhieu benh tat co goc re ni Tam hay tinh than; t o
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Phung Sn

phat sinh ra nhng thai o hay tanh tnh ong gop vao s gia tang benh tat. Cha tr benh la cha tr tan goc va goc o la ni Tam va ni he than kinh. Chng trnh cha tr Than Tam nham cat t vong luan hoi cua cang thang v cang thang a en lo au, tac ong vao than the lam benh tat gia tang. Cang thang c tiep tuc quay hoai trong vong luan hoi mien vien. Hng dan benh nhan ra khoi vong luan quan o bang cach nhan ro phan ng ni Tam, s cang thang ni than the va tam, biet cach thc hanh buong th e thoat ra khoi thoi quen tai hai, phat trien cac tanh tnh tot va thai o lanh manh. Nhng chng trnh ieu tr phoi hp vi s cham soc cua cac chuyen vien y te co hoc hoi ve Thien buong th nen ket qua rat tot ep. Cac tap san y khoa a pho bien cac thanh qua tot ep cua hai to chc Thien giam cang thang MBSR va Thien buong th cua Vien Y Khoa Than Tam noi tren. ay la khoang 50 d an nghien cu y khoa nghiem tuc cua nhieu chuyen vien sc khoe trong hn 20 nam, ma e hieu ro hn, chung ta nen th oc qua 9 tai lieu nghien cu a c cong bo tren cac tap san y khoa. (Xin xem phan vien dan cac tai lieu nghien cu ve Thien cuoi Chng 1.) Trong cuon Destructive Emotion 1 noi ve hau qua tai
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hai cua cac cam xuc xau, bac s Davidson thay khi con ngi b dnh chat vao trong cam xuc tieu cc nh ganh ghet, gian d, khiep s ieng ngi, tram cam th hach Hanh Nhan trong vung cam xuc cua bo nao hoat ong manh. Ben canh s gia tang hoat ong cua hach Hanh Nhan, vung vo nao trc tran ben phai cung co nhng hoat ong gia tang bat thng. Hach Hanh Nhan a tac ong vao vung nao nay khi chung ta co cam xuc tieu cc va lam cho cac y tng, cac ky c va nhan thc cua chung ta tr nen lech lac. Nh khi gian ai, chung ta ch nh nhng chuyen lam cho chung ta gian, noi khac i o la o dau vao la. Khi chung ta co nhng cam xuc ngc lai nh tch cc, hy vong, vui ve, cam thong, th vo nao trc tran ben trai co nhng hoat ong gia tang va luc o hach Hanh Nhan va vo nao trc tran ben phai tr nen yen lang. T o, bac s Davidson ket luan la nhng ngi co tam trang vui ti la nhng ngi vung vo nao trc tran ben trai co nhieu hoat ong, ngc lai, nhng ngi co vung vo nao trc tran ben phai co nhieu hoat ong la nhng co tam trang buon rau, tieu cc. Qua nhieu cuoc nghien cu, bac s Davidson xac nhan la Thien co the lam cho bo nao thay oi, noi khac i, khi thc hanh Thien chung ta co the chuyen hoa t mot ngi lo lang, buon rau, hay gian, tr thanh mot ngi vui
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Phung Sn

ti, cam thong va thoai mai. Co cau hoi la ieu tch cc nay se phat trien en mc nao khi thc hanh Thien? e tra li cau tren, bac s Davidson a mi mot v tu vien trng mot tu vien Tay Tang niem nam An o. Thong thng, phan ong ni chung ta ty le cac hoat ong hai ben vung vo nao trc tran gan nh bang nhau. Tuy nhien, oi vi v tu vien trng nay th hoat ong vung vo nao trc tran ben trai mc o ma nha nghien cu nay cha tng thay ai c nh vay. Nhng ket qua tren tuy ac biet nhng lai la thanh qua tot ep cua nhng ngi tu hanh lau nam. V cung mong muon em s thc hanh Thien vao sinh hoat chnh thong tai Hoa Ky, hai ong Davidson va Kabat Zinn a hp tac vi nhau lam mot cuoc nghien cu ve thc hanh Thien cua nhng ngi mi bat au va ho thc hanh Thien 45 phut moi ngay trong 8 tuan le. Sau o ho uc ket thanh qua cua nhng ngi nay nh sau: He thong mien nhiem gia tang hoat ong tot ep, Bt lo au, Phan nao lien he vi trang thai tch cc (vo nao trc tran ben trai, phan nam ngay sau xng tran ben trai) nh vui ti, nhiet tnh, long tot co nhng hoat ong gia tang. Moi ngay ho t thc hanh 45 phut; ngoai ra moi tuan
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Kh Cong Tam Phap 2

ho c hng dan thc hanh Thien 3 gi theo phng phap Thien va quan tng th tng phan ni c the. Nhng ngi tham d khoa nghien cu nay la nhng chuyen vien lam viec cho mot cong ty sinh hoa, ho b nhieu met moi, cang thang, chu nhieu ap lc cong viec nen het muon lam viec. Sau khi thc hanh Thien 8 tuan le, cac hoat ong t pha nao phai dan dan chuyen sang pha nao trai nen co nhng dau hieu tot xuat hien: Ho bat au thch thu cong viec tr lai, Khi c giao viec, ho khong con cam thay b ep buoc, ma la nhan mot thach thc mi me , Thai o cua ho thay oi rat tot ep.

4. Nu Ci Va Bo Nao
Chung ta thng ngh Tam la quan trong v Tam quyet nh moi chuyen qua s suy ngh, nhan thc hay phan ng. Do o, trong phan tu hoc chung ta chu trong van e ieu Tam. Tuy nhien, trong the ky 21 nay, chung ta cung hoc hoi c nhieu ieu hu ch ni cac nha than kinh hoc ve s quan trong cua bo nao, do o ben canh ieu Tam chung ta cung ieu Than qua cach th, tap cac ong tac va cam nhan niem an vui. Bo nao ieu hanh tat ca cac hoat ong o.

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Phung Sn

Khi cac nha than kinh hoc tm hieu ve niem vui va nu ci th ho thay o la s ket hp cua nhieu vung trong bo nao. Co ba phan chnh trong bo nao lam cho nu ci xuat hien ni mieng cua chung ta.

Hinh 285 (13-4) Khi Ta Ci

Vung nhan thc: ni vung vo nao trc tran, giup chung ta hieu c y ngha cau noi khoi hai, Vung van ong: ni vung vo nao c ong giup cho cac c mieng m ra thanh nu ci, Cam giac vui phat xuat t vung cac nhan nam ke nhau
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Kh Cong Tam Phap 2

(nucleus accumbens), mot nhan nho pha di thuy tran cua bo nao, ni tiet ra chat dopamine tao ra khoai cam.

Hinh 286 (13-5) Chat than kinh dan truyen

Chung ta thng ch ngh long mnh vui th mieng mnh ci va t khi e y en mot tien trnh phc tap ket hp mot cach ky dieu e cho niem vui va nu ci xuat hien. Trong buoi hoi luan gia cac nha khoa hoc va ngai at Lai Lat Ma, c trnh bay chi tiet trong quyen sach ve cac cam xuc co tnh cach pha hoai hay huy diet (Destructive Emotion), co noi ve cac nu ci. Chung ta thng thay cac hnh quang cao chup cac ngi ci vui
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Phung Sn

khi gii thieu mon hang. The gii thng mai ay nhng nu ci. Tuy nhien, bac s Guillaume Duchenne, nha than kinh hoc cua Phap vao the ky th 19, a phan biet ra 18 loai nu ci e phan biet nhng nu ci bieu lo t than tnh, hanh phuc, vui long, sung sng khac han vi nhng nu ci nghe nghiep (chup hnh quang cao), xa giao, khong thanh that hay khong phat ra t niem hanh phuc co that. Bac s tam ly hoc Paul Ekman, chuyen gia ve nghien cu net mat bieu lo cam xuc trong cac nen van hoa va chung toc khac nhau, nhan xet khuon mat cua ngai at Lai Lat Ma rat ac biet ve nhieu phng dien: Bap tht ni khuon mat cua ngai du nh nhng ngi hai mi tuoi, do ngai bieu lo cam xuc cua mnh mot cach t nhien, khong e nen, khi thay nhng ngi b kho au hoac trong s giao tiep chan tnh vi nhng ngi chung quanh. Theo bac s Ekman, mat du net mat bieu lo cam xuc cua chung ta nhng thng chung ta khong co y thc ve cam xuc cua mnh v chung ta ch biet mnh gian hay s hai vao luc na (1/2) hay mot phan t (1/4) giay sau khi cam xuc xuat hien, ch khong phai trc hay bat au ngay khi cam xuc xuat hien. Nh the th a tre v luc o chung ta b cac cam xuc gian d hay s hai chup xuong va bao boc roi. Neu chung ta biet c trc khi cn gian xuat hien th tot cho chung ta hn nhieu. Bac s Eckmam neu ra cac loai cam xuc can ban nh
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gian d, khinh tm, khinh thng, ngac nhien, vui thch, boi roi va thay toi loi. Nhng cam xuc nay, nh gian d, la ai dien cho mot nhom hay gia nh cam xuc. V du khi noi en cam xuc tot nh hanh phuc th gom co: Thch thu, Hao hng (khi gap nhng thach o mi me) Yen long, Hng khi, Thay ky dieu, Nhng cam giac sung sng cua nam giac quan, An bnh.

Moi chung ta con co rat nhieu loai cam xuc khac nhau, tot hay xau, a en nhng ket qua tot ep hay tai hai cho mnh va cho nhng ngi chung quanh. Va hn ai het, moi ngi chung ta trc tiep nhan biet ro rang ve cac ket qua xau hay tot nay. Van e con lai la lam sao phat trien cac cam xuc tot va bt i cac cam xuc xau e cho i song chung ta c khoe manh, phan khi, an vui, thong minh, hanh phuc va thanh cong trong i song hang ngay. Nhieu cuoc nghien cu a en ket luan la vung vo nao trc tran ben trai ong vai tro rat quan trong ve hai phng dien: sc khoe va hanh phuc. Con ngi la ong vat co vo nao ni vung thuy tran ln nhat so vi cac ong vat khac. Vung nay ong vai tro
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Phung Sn

rat quan trong trong s ieu hanh cam xuc cung nh sap xep cac d kien thau thap va a en ket qua hanh ong. Noi khac i, duy tr c s quan bnh ve i song cam xuc va nhan biet ve nhng g ang xay ra cung co nhng hanh ong thch hp. Bac s Austin tom lc chc nang cua vung vo nao thuy tran nay trong ba phan nh sau.

Hinh 287 (13-6) Vo nao phan mat

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Hinh 288 (13-7) Vo nao phan lng ben

1. Vo nao phan mat (orbital cortex): Ngan chan nhng thuc ay ben trong lam nhng ieu khong thch hp, co tnh cach tho thien vi xa hoi. Giup ngan chan nhng thai o do nhng kch ong khong tot t ben ngoai tao ra. 2. Vo nao phan lng ben (dorsolateral cortex): Giup rut ta va sap xep lai tien trnh cua cac d kien c thau nhan ve nhng kinh nghiem ang xay ra. Giup phoi hp cac lien tng nhanh chong nhieu mc o nhan thc va thai o, cung giup thay oi trang thai tam than cho thch hp. 3. Vo nao gia (medial cortex): Giup phan c the tham d hoat ong khi c ong vien. Ca ba vung nay eu co nhan chat dopamine, ay la mot chat than kinh dan truyen do cac khp than kinh tiet
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Phung Sn

ra, tao ra cam giac sung sng. Ngoai ra, vung vo nao phan bung va gia (ventromedial cortex) ong vai tro rat quan trong trong s ieu hanh cam xuc. Vung vo nao tran thuoc ban cau nao trai co nhng chc nang quan trong nh phan xet (anh gia cac d kien va a en ket luan), tien lieu, nh lai va ac biet la nhan cach (lam nhng g ung, tot va hp vi ao c) va hoach nh. Nhng ieu noi tren rat quan trong cho s tu tap cua chung ta v khong nhng vung vo nao pha trc vung tran la ni bieu lo nhng cam xuc tot ep (ben trai) ma con ca nhng s ieu hanh nhan cach cua chung ta cho tot ep va ngan chan nhng hanh ong tai hai do ban nang thuc ay. Trc ay cac nha tam ly hoc cho rang nhng cam xuc con ngi c hnh thanh thi con be th khong the thay oi c. Ngay nay khoa than kinh hoc nh cac may moc tan tien nh ien nao ky, may chup hnh cong hng hay hoa hnh qua tieng doi cua t trng (fMRI, functioning Magnetic Resonance Imaging) e tm hieu ro hn ve chc nang cua nao cung s phat trien nhanh chong trong nganh nghien cu than kinh. Do s tha thiet cua cac chuyen vien va ca cua Bo Y Te, Quoc Hoi va Chnh Phu Hoa Ky muon ng dung nhng kham pha ve than kinh hoc vao trong khoa tr lieu u cac chng bnh nh lo au, s hai, cac th benh tat do cang thang gay ra (ma bac s Herbert Benson thuoc Mind /Body Medecine Institute cho biet t 60 en 90 phan tram benh la do tam sinh) moi nam phai
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Kh Cong Tam Phap 2

ton en hang tram ty my kim e cha tr, nen a tai tr rong rai cho cac chng trnh nghien cu cua cac trng ai hoc hay c s nghien cu noi tieng nh Havard, MIT, he thong cac ai hoc California, Wisconsin, Massachussetts, v.v... va ho phoi hp vi nhau e chia se cac thanh qua nghien cu. ieu noi bat nhat la nhieu nha khoa hoc a hp tac vi nhau vi s tham s cua ngai at Lai Lat Ma, cung cap kien thc ve Phat Giao, tam ly hoc Phat Giao, cach tu Thien va ket qua hanh tr e cac nha khoa hoc co cac d kien cu the khi nghien cu li ch cua Thien. Va ieu quan trong hn het la cung cap nhng hanh gia thc hanh Thien lau nam, a at c niem hanh phuc ky dieu , lam oi tng cua cac cuoc nghien cu nay. Cac nha than kinh hoc a can c vao cac hoat ong cua bo nao cua cac v Thien s nay , nh cac hoat ong vo nao trc tran ben trai va ben phai, cac lan song nao, ngoi ngoai lanh di 0 o (-18 o bach phan) trong 8 gi ong ho vi chiec tang bao mong manh, ma ho a i en nhng kham pha cu the, ch li va em ng dung cho moi ngi nh ngai Dat Lai Lat Ma mong muon. Cac ket qua thc hanh Thien cung s thay oi tot ep phai c pho bien rong rai e cho moi ngi moi ni khong phan biet ton giao eu co the s dung ch li cho ho. Trong quyen Nghe Thuat Song Hanh Phuc (The Art of Happiness, sach a c ba Chan Huyen chuyen ng), noi ve tnh cach men deo cua
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Phung Sn

bo nao sau nhieu nam tm hieu ve than kinh hoc va cach phoi hp thc hanh Thien e chuyen hoa cac hoat ong trong bo nao thanh tot ep hn, ngai at Lai Lat Ma co phat bieu nh sau: S huan luyen co he thong cua Tam s nuoi dng hanh phuc, s chuyen oi chan that noi tam do s t chon la va chu tam vao cac trang thai tinh than tch cc cung thach thc cac trang thai tinh than tieu cc co the thc hanh c v tnh cach men deo cua bo nao. Cung nh cac nha than kinh hoc, qua kinh nghiem chnh cua s thc hanh, ngai tan ong quan iem la cac mach ien trong bo nao khong co nh, co the quan them ng day mi e cho bo nao thch nghi tot ep hn. o la tin mng chung cho chung ta, la bo nao cua chung ta co tnh chat men deo, cac cam xuc tieu cc nh lo lang, s hai, buon rau, tanh tnh xau nh tham lam, ch ky, hung d, thai o buon tham, th , lanh am, tanh kh vui buon bat thng cung nhng kho au do nhng vet thng trong long t luc con nho en nay, cung nhieu th buon phien khac co the thay oi c qua s thc hanh Thien, ben canh viec i en cac v bac s tam than hay chuyen mon tr lieu. Tai sao chung ta phai chuyen oi t thai o tieu cc thanh tch cc? V ngi co tanh tnh, cam xuc vui ti, ci m, cam thong, thng yeu th manh khoe va
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hanh phuc hn rat nhieu so vi nhng ngi tieu cc, o la cha ke ho t b benh hoan hn va khi b benh th phuc hoi nhanh chong hn v he thong mien nhiem cua ho hoat ong tot ep. Thien giup cho chung ta hieu biet hn ve cam xuc cua mnh va phat trien kha nang an tru trong nhng cam xuc vui ti, lanh manh. o la s Thong Minh Cam Xuc (Emotional Intelligence), mot cum t mi c cac nha tam ly hoc nh Howard Gardner, Peter Salovery, John Mayer, Reuven Baron khai sinh.

5. Thong Minh Cam Xuc


Chung ta a tm hieu ve Thong Minh Cam Xuc von 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:

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Phung Sn

1. 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. 2. 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. 3. 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. 4. 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. 5. 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. 2 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
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Kh Cong Tam Phap 2

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. Ngay nay cac nha than kinh hoc trnh bay cho chung ta thay ro rang ve anh hng cua cam xuc co nen tang ngay ni bo nao cua chung ta. Bo nao con ngi co 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 tn (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, sinh san 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) nay co mot 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.

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Phung Sn

Hinh 289 (13-8) He Ban Tin


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Kh Cong Tam Phap 2

Hai phan nao suy ngh va nao cam xuc nay co nhng si than kinh noi tiep vi oi nao hay oi th (thalamus, khoi chat xam hnh nh qua trng), hanh x nh mot ngi kiem soat tin tc. Tat ca nhng sac (mau sac, hnh dang), thanh (am thanh), hng (mui v), xuc (cam giac) eu i ti oi nao (thalamus) trc, c oi nao phan loai ra (nh ngi nhan vien bu ien nhan th ngi gi, phan loai th ra va quyet nh gi i en au) va quyet nh se chuyen cac tin tc, do ngu quan on nhan chuyen vao nao, en nhng vung khac nhau trong bo nao. Nh khi nhn mot canh cay th chuyen tn hieu nay en vung th giac e thay hnh dang cung mau sac canh cay. Tuy nhien khi mot tin tc thuoc loai cam xuc nh khi bat cht chung ta thay mot con s t, th oi nao (thalamus) chuyen i hai lan song tin tc: (1) cai th nhat en hach hanh nhan va (2) cai th nh en vung tan vo nao. Vung tan vo nao co chc nang phan tch roi quyet nh hanh ong. Vung hanh nhan la phan cam xuc cua bo nao, v nhan c tin tc trc (biet ngay co s nguy hiem) nen phan ng tc khac. Nh o ma chung ta co c may thoat nan, ch con ch cho phan tan vo nao phan tch va quyet nh th chung ta a b s t an tht roi! Goleman goi o la b cam xuc bat coc va ieu nay xay ra thng xuyen. Hien nay ngi ta cha biet c ty le sai biet toc o cac tn hieu nay en hai vung khac nhau noi tren ni bo nao loai ngi. Tuy nhien, khi th nghiem ni loai chuot th ho
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Phung Sn

thay toc o khac nhau la 1 oi vi , va ngi ta ngh oi vi loai ngi co le cung nh vay. Nh vay la chung ta cam xuc trc khi chung ta biet that s chuyen g ang xay ra! Nh vay, he thong ban tn (limbic system) trong o co hach hanh nhan la phan rat quan trong cho s sinh ton cua to tien chung ta thi con trong cac hang ong v phai oi pho vi s hiem nguy hang ngay trc cac thu d nh cop, beo, ran, rt, bo cap cung cac loai thu khac co the bat ng tan cong ho bat c luc nao. Va e bao ve mang song, bo nao qua hang trieu nam tien hoa, a tao ng day chuyen cac tin tc thuoc loai cam xuc nay nh lo lang, s hai, ham muon e con ngi phan ng ngay tc khac khi thay mot con s t (e doa mang song) hay khi thay con nai (thc an cho ba an chieu), nh o ma to tien chung ta song con. Chung ta biet n to tien va chung ta cung biet n he thong ban tn trong bo nao cua to tien chung ta a phat trien kha nang bao ve mang song bang cach chien au hoac bo chay va san moi e co thc pham qua hang trieu nam, cung ban nang sinh ton va duy tr noi giong cho nen chung ta mi co mat ngay hom nay. Tuy nhien, ieu rac roi la i song nhan loai bay gi khac xa thi thng co nhng he thong ban tn van hoat ong nh trc. Nhieu luc chung ta phan ng hay hanh ong trc khi chung ta biet ro chuyen g ang xay ra va
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Kh Cong Tam Phap 2

ieu nay a en nhieu tham kch n au ma trong cuon Emotional Intelligence, tac gia noi en mot tai nan au thng cho gia nh ong Cabtree. Mot buoi sang khi cha me vang mat, em Matilda Cabtree ngh cach choc bo cho vui. Khi hai v chong ong Bobby Cabtree i tham ban ve th nghe co tieng ong trong nha. Hai v chong lai inh ninh con gai mnh ang chi ni nha ban cua em. Ong ta i lay khau sung luc va tien vo phong. Em be Matilda ang nup trong tu quan ao thay bo lai gan lien nhay ra Hu bo. Ong Cabtree lien no sung va ban chet con gai cua mnh trong phan ng t ve, du cha biet c ieu g ang xay ra! o la phan ng phat xuat t hach hanh nhan trc khi vung tan vo nao nhan tn hieu va phan tch e biet thc s cai g ang xay ra. Phan ng cam xuc nay khong nhng xuat hien trong trng hp ac biet noi tren ma con trong rat nhieu sinh hoat thng ngay khac, lam gia tang s cang thang trong i song, a en cac chng benh tam than va the chat. Do o, thc hanh Thien lam gia tang cac hoat ong cua phan vo nao trc tran ben trai cung luc e cho phan vo nao trc tran ben phai bt hoat ong, kem theo vi s lang du cua hach hanh nhan. Nhng ieu nay a en s yen lang cua cac cam xuc tieu cc, nh o niem an vui, sung sng, thoai mai xuat hien, cung nh kha nang phan oan, phan tch va hoach nh gia tang.

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Phung Sn

Chng trnh Kh Cong Tam Phap, phoi hp Thien hoat ong va Thien tnh lang, se co ket qua t nhien la lam lang du hoat ong cua hach Hanh Nhan va vo nao trc tran ben phai (viet tat: VNTT ben phai), cung luc phat trien nhng hoat ong va cam nhan niem an vui, sung sng bieu lo ni vo nao trc tran ben trai (viet tat: VNTT ben trai). Mot ngi song hanh phuc va tap luyen thng xuyen th sc khoe the chat va tam than cua ho rat ben vng va tot ep, giup cho quoc gia nhe bt ganh nang ph ton ve y te, gia tang sc khoe chung, nhan cong lam viec th tang nang xuat, thanh thieu nien th an vui, hoc gioi, so toi pham cung se giam bt va pham chat i song ngi dan c gia tang. o la luat duyen khi trong vu tru ma c Phat thng nhac nh.
Tong quat Rieng cho cam xuc Cai nay co th cai kia Nhieu hoat ong ni VNTT ben co trai Cai nay khong th Khong co nhieu hoat ong ni cai kia khong VNTT ben phai Ket qua

Z Hanh phuc
au

Z Khong kho

Cai nay sinh th cai kia sinh Cai nay diet th cai kia diet

Z Co hanh phuc th Z Vung VNTT ben phai giam


hoat ong Hach Hanh Nhan giam hoat ong lien he

Z gia tang sc
khoe

Z Cam xuc
tieu cc khong xuat hien

Bang 6 (13-1) Luat Duyen Khi

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6. Cach Tap e Phat Trien Hanh Phuc


Chung toi xin nhac lai chng trnh tap th va Kh Cong nh sau. Trong tuan le au, xin tap Th an ien hay th bung cho thanh thuc roi tap qua the Kh Cong Thieu Lam. Sau khi a tap thanh thuc bay the Kh Cong va cach th, moi lan tap chung ta e tam buong xa that thoai mai roi bat au tap cac the. ieu quan trong nhat khi tap cac the Kh Cong Thieu Lam la sau khi ht hi vao ay phoi, phai nn th roi ay hi (hay van chan kh) en cac vung lien he trong the tap (nh bung, phoi, than, gan, tim). Luc nn hi th khong can em so, neu tap ca nhom th ngi hng dan se em, neu tap rieng khi cam thay nn va u th th ra. Tai sao khong em so? e ng b phan tam, e hoan toan cam nhan cam giac ni vung van chan kh en (ay hi en). Khi th ra, buong xa ni bo nao va ong thi cam nhan nguon an vui, sung sng, thoai mai ni vo nao trc tran ben trai (VNTT ben trai). Cam giac an vui sung sng sng nay co the lan ra pha sau va pha tren bo nao, vung ang van ong va cam giac cua toan than. Niem an vui hanh phuc se keo dai nhieu gi sau khi tap. Hanh phuc khong nhng can thiet cho moi ca nhan
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Phung Sn

ma con can thiet cho ca nhng ngi khac ma ta chung song. Nh mot ngi v hay chong an vui th ngi phoi ngau cua mnh cung se co hanh phuc. Nha nghien cu ngi Anh Nick Powdthavee lam viec trong phan khoa kinh te thuoc vien ai hoc Warwick khao cu 9,700 cap v chong t 16 en 65 tuoi t nam 1996 en nam 2000 va thay rang trong gia nh he co ngi chong hay v hanh phuc th ngi kia cung on nhan c hanh phuc. Neu em so sanh hanh phuc khi nhan c tien lng va noi buon khi that nghiep khong co lng th hanh phuc hng c nay ln hn la khi nhan tien lng. Hanh phuc ay cung co the so sanh vi niem vui khoi tra ph ton hai thang nam nha thng nh a xay ra nam ngoai, nam nay th khong v ta song hanh phuc khoe manh. Noi khac i hanh phuc tang len 30% oi vi ngi phoi ngau v khong phai oi dien vi cac van e tren. 3 Nhieu cuoc nghien cu y khoa cho thay thc hanh Thien hay buong th th giam bt s cang thang trong i song hang ngay. Chung ta eu biet s cang thang la nguon goc cua nhieu chng benh tam than cung nh the chat. Tap san nghien cu ve tim The American Journal Of Cardiology trong so Ngay 1, Thang Nam, nam 2005 co phan khao cu ve cac phng phap lam giam s cang thang oi vi cac ngi ln tuoi. Cac chuyen gia so sanh phng thc thc hanh Thien sieu thoat (Transcendental Meditation) vi cac phng phap tr lieu lam giam s cang
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Kh Cong Tam Phap 2

thang khac th thay nhng ngi thc hanh buong th co mc o t vong ve benh tim giam 30 phan tram so vi nhom ngi khong thc hanh. Cac chuyen gia nhac nh nhng ngi b cao huyet ap nen thc hanh Thien, o la mot cach rat tot e bao ve sc khoe, ngoai viec an uong kieng c, giam an muoi, van ong than the va ng hut thuoc la. o la s thc hanh mot loi song lanh manh ma nhng ngi tap Kh Cong Tam Phap c khuyen khch thc hanh song song vi s phat trien ve tr tue va s thong minh cam xuc. Khi thc hanh Thien, chung ta buong tha hay thc hanh s khong dnh mac vao cac y tng, cac cam xuc, chung co en nhng roi se i. Tam tr nen lang du dan va trang thai an vui xuat hien. Khi trang thai an vui co mat th cac cam xuc tieu cc cung dan dan mat i kha nang troi buoc chung ta, va khi co s buong tha toan dien th trang thai rong lang rong ln bao la xuat hien. o la Tam khong sanh khong diet, va bieu lo trong cac sinh hoat hang ngay cung luc sieu vt, khong b rang buoc, bi nhng cai thay biet qua mat, tai, mui, li, than va y cua mnh. o la cai coi goc ni chung ta vay. Chung ta hay nghe Thien s Than Hoi, v to noi tiep dong Thien cua ngai Luc To Hue Nang giai thch ve ieu nay nh sau:

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Phung Sn

V co Phat Tanh nen goi la thng. V thng nen c goi la coi goc, chang phai trc khong nay co. Quyen th mi lam (Kinh ai Bat Niet Ban) noi: Phat tanh o khong ac khong sanh. V c sao? V chang phai sac chang phai khong sac, khong dai khong ngan, khong cao khong thap, khong sanh khong diet. Do khong sanh diet nen goi la thng. V thng nen goi la coi goc. 4 Thien s Lam Te giai thch ro hn: Tuy Tam la khong hnh tng, khong sinh va khong diet nhng Tam bieu lo qua mat, tai, mui, li, than va y. ieu ma Thien Tong nhan manh cung rat la ac biet va cung la li mi goi cac nha than kinh hoc hien nay i them mot bc nghien cu na, o la tng quan Than va Tam, ta co the tom tat nh sau. i song cua con ngi bieu lo qua s hoat ong cua sau can la mat, tai, mui, li, than va y (hay trung khu than kinh, bo nao). Tam chan that, hay Chan Tam, con c goi la Phat Tanh, neu khong co i song xuat hien, mot sinh mang ra i, th trong trang thai khong bieu lo thanh cai thay, cai nghe. Khi mot sinh mang chao i th qua sau can ni c the ma bieu lo s thay, nghe, cam xuc, suy ngh hay hoat ong. Than ngi co sinh va co diet nhng Phat Tanh khong sinh va cung khong diet. Tuy nhien, hai th Tam va Than nay khong la hai th tach biet khoi nhau ma cung trong nhau du bieu lo qua hai cach khac nhau. Mot th co hnh tng va mot th khong co hnh tng cho nen noi
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Kh Cong Tam Phap 2

Than va Tam khong phai la mot cai duy nhat ma cung khong phai la hai th khac biet. o la tnh cach bat nh hay khong hai cua than va tam. ay chung ta cung nen noi them la trong nganh tam ly hoc hien nay co hai phai duy tam va duy vat. Phai duy vat cho ch co vat chat thoi, nh bo nao, la nen tang moi th cam giac. Phai duy tam nhan manh ch co tam hoac linh hon th mi co s thay biet, nh mot ngi ng pha sau, mot con ngi trong bo nao nhan biet nhng g bo nao ghi nhan. Con ben duy vat chu trng bo nao la goc, t bo nao phat xuat toan bo sinh hoat ve nhan thc, cam xuc, cam giac, tanh tnh, thai o cua con ngi. Cac khu vc trong bo nao co nhng hoat ong rieng biet va khi ket hp lai, tao cho chung ta co cam tng la co mot chu the nhan thc moi th. Co the v nh nhng ngon en mau khac nhau chieu len khong gian va ket hp la thanh mot vung co anh sang (v du cho tam). Anh sang o khong t no co ma do cac ngon en chieu len va khi bong en thay oi mau sac (v du cho nhng khu vc khac nhau trong bo nao) th vung anh sang thay oi mau sac theo. Phe duy tam th cho rang vung anh sang la chnh va tac ong vao en hay tam tac ong vao bo nao. Phe duy vat cho tat ca cac y tng, cam xuc, tam t ch la nhng bong dang t bo nao chieu ra. Phat giao nhan manh en tnh cach trung ao. Tam
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Phung Sn

va Than cung bieu lo mot luc qua cai thay nghe. Cac can nh mat tai, he than kinh hay y can la nen tang vat chat cua s thay nghe con Tam la s bieu lo cai thay nghe o trong trang thai phi vat chat va hai ben lien he nhau mat thiet. Khi tr ve vi Tam chan that th s bieu lo o rat ro rang, trong sang, chan that, khong dnh mac nen i song chung ta tr nen ben nhay, uyen chuyen, linh ong va hanh phuc rat nhieu. Thien S Lam Te trnh bay s lien he gia Tam va Vat mat thiet o nh sau: V noi en cho thay cua sai nui toi, th khong g chang sau tham, khong g chang giai thoat. Qu ong cau chan ly! Tam phap khong hnh tng, xau suot het mi phng: Tai mat goi la thay, Tai tai goi la nghe, Tai mui ngi mui, Tai mieng ban noi, Tai tay nam gi, Tai chan i ng, Goc la mot tinh minh chia thanh sau phan hoa hiep. Mot Tam a la khong nen tuy cho ma giai thoat. c nh vay la chon chon chang tre, xau suot mi phng, ba coi t tai, vao tat ca canh gii sai biet; trong khoang bung tay, vao suot phap gii, gap Phat noi Phat, gap To noi To, gap
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Kh Cong Tam Phap 2

La Han noi La Han, gap nga qu noi nga qu, dao khap quoc o, giao hoa chung sanh ma khong he la mot niem. Neu co ngi ng ben hoi ta ve viec cau Phat, ta lien tuy ng a ra canh gii thanh tnh. V hoi ta ve Bo Tat, ta lien tuy ng a ra canh gii t bi. V hoi ta ve Bo e, ta lien tuy ng a ra canh gii tnh dieu. Neu hoi ta ve Niet Ban, ta lien tuy ng a ra canh gii tch tnh. Canh th sai khac muon van, ngi th chang khac; o la tuy theo ngoai vat ma ng hien hnh tng, nh trang trong long nc. 5 Ngi chang khac noi tren la Tam chan that von khong hnh tng, tuy duyen ma bieu lo qua sau can thanh cai thay, cai nghe, li noi, hoat ong hay suy ngh ni than the hay tng. Thong thng, khi Tam co nhieu y tng hay khi Tam dnh mac vao nhng tam t vui buon th Tam mot ni ma Than mot neo. Khi thc hanh s chu tam thoai mai ni hi th vao, hi th ra, bc chan i, hay khi tap Kh Cong Tam Phap, ieu hoa hi th vi cac ong tac tap vi s chu tam thoai mai th trang thai buong th xuat hien. Tam tr ve vi cai rong lang, rong ln, yen tnh nhng van thay, biet, nghe, noi, phan ng rat tnh thc, ben
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Phung Sn

nhay, trong sang va an lac. o la trang thai Than va Tam la mot hay Than Tam Nhat Nh. Than Tam Nhat Nh la trang thai hoa hp ly tng gia Than va Tam cua ngi tu Thien, Tnh o hay Mat Tong. Luc o Than va Tam la mot trong hai s bieu lo khac nhau: (1) Tam rong ln bao la, vang lang, trong sang nhng thong minh, ben nhay, tnh thc, ay sang tao, thay biet chan that, ro rang moi th va (2) Than th hoat ong hu hieu, lam viec rat thoai mai, chnh xac mot cach t nhien, c ong nhe nhang, cham rai nh ngi tra chu cam moi bang tre muc nc nong va che nc vao tach trong Tra ao hay phan ng rut gm chp nhoang anh bai ch thu khi b tan cong trong Kiem ao. Tat ca moi hoat ong xay ra trong Vo Tam hay Vo Niem hay Tam Vo Tru X (xin xem chi tiet trong quyen Nhng Net Van Hoa Cua ao Phat, Phung Sn).

Working with Emtional Intelligence, Daniel Goleman, sach a vien dan .


2

Royal Economic Society Annual Conference, Nottingham, U.K., thang 3, 2005, University of Warwick
3

Royal Economic Society Annual Conference, Nottingham, U.K., thang 3, 2005, University of Warwick, sach a dan.
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Kh Cong Tam Phap 2

Thien S Than Hoi, HT Thch Thanh T dch va giang,, an ban tai Hoa Ky, thang 10 nam 2002
5

Truc Thien dch, Thien Luan, an ban phat hanh tai Hoa Ky, tr. 573.

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Phung Sn

Chng XIV CO THC HANH TH CHAC CHAN CO KET QUA Nen tang cua thc hanh Thien la chu tam thoai mai vao hi th va biet trc tiep nhng g ang co mat chung quanh va chnh ni than the cung nh tam thc cua mnh. Thay biet ro rang ma khong b dnh mac th Tam tr nen lang du. Khi Tam lang du th niem an lac xuat hien va phat trien dan theo s thc hanh. Xin thc hanh th an ien va cam nhan nhng ieu tren.

1. Than The Khoe Manh, Tinh Than An vui


Chung ta ai cung mong muon than the khoe manh va tinh than an vui. Nh chung ta a biet qua cac chng trc, phng phap nhanh chong nhat va co nen tang khoa hoc vng chai nhat hien nay la thc hanh Thien. Neu phoi hp ca hai th Thien tnh lang va Thien hoat ong th cang hay hn na. ieu tot ep them na la Thien khong gii han ni ton giao, giao ieu, triet ly, quan niem chnh tr, chung toc hay van hoa. Nh khoa hoc thc nghiem, Thien hoan toan at tren nen tang Nhan Qua: Lam ung la co ket qua tot, lam trat th khong co ket qua. ieu nay ap
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dung cho moi ngi, moi ni, moi hoan canh sinh hoat, ton giao, chung toc, van hoa, giao duc, kinh te va xa hoi. Trong Chng Mot trc ay chung ta a noi s lc ve chng trnh Thien giam tr cang thang trong chng trnh MSBR cua tien s Kabat Zinn. en ay, chung ta tm hieu them ve ket qua va phng thc thc hanh Thien e co nhng ket qua nay. Tren hai mi nam qua, nhieu nha khoa hoc a nghien cu rat xau xa ve van e Thien va viet rat nhieu bai phuc trnh ve ket qua khi thc hanh Thien. ac biet la tien s Kabat Zinn a hp tac vi nhieu nha khoa hoc khac trong lanh vc tam ly va than kinh hoc e tao dng mot phng phap Thien ng dung cho moi ngi va i en ket luan la xac nhan Thien lam cho: 1. Gia tang nang lc va niem vui song. 2. Gia tang kha nang buong th. 3. Lam giam rat nhieu cac hoi chng benh than the va tam than. 4. Lam giam cac chng au nhc va co kha nang t tai c trong s au nhc con lai. 5. Lam gia tang s t quy trong. 6. Giup cho he thong mien nhiem gia tang hoat ong. 7. Phat trien kha nang thch nghi vi nhng cang thang trong i song do cong viec, hoan canh song, tai chanh thang giam, gia nh, cac cn au nhc hay benh tat
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(gom ca cac chng nan y). 8. Phat trien kha nang song thoai mai nen cac benh do tam sanh nh benh soi ruot, an khong tieu, met moi, huyet ap cao, buon chan, lo au, hoang s, au au cung cac th khac giam dan.

2. Thien Tnh Lang Phoi Hp Vi Thien Hoat ong


Khi thc hanh mot ieu g, nhat la trong s tap luyen hang ngay, chung ta danh th gi, sc lc, s co gang e mong muon at c nhng ket qua tot ep. Chng trnh cua tien s Kabat Zinn phoi hp hai th Thien tnh lang (ngoi yen) va Thien hoat ong (tap yoga trong chanh niem). Thong iep ong ta muon gi en chung ta la khi chung ta thc hanh Thien hoat ong phoi hp Thien tnh lang th chung ta phat trien sc khoe va niem an vui hay hy lac. Hy la niem vui tinh than, lac la niem sung sng ni bo nao va than the mot cach cu the va ro rang. Va muon c nh vay, chung ta phai tap song tron ven trong hien tai thay v tng nh en nhng niem vui trong qua kh hay nhng m c mnh se co c trong tng lai. Nhng ieu o co the em lai chut rung cam nhng niem hanh phuc chan that, tham sau ch co mat trong hien tai v s song ch co mat trong hien tai: ngay ni
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ay va ngay luc nay, ni Than va ni Tam cua moi chung ta. Nhng ieu o c c Phat nhac nh hau nh trong moi li day cua ngai. Chung ta thng ngh rang mnh ang song trong hien tai. Tren thc te nhieu khi chung ta phan ng theo nhng kinh nghiem xay ra trong qua kh. Mot ngi hoi nho b cho can khi gap con cho th nhng cam xuc nam xa choi day: S hai i lien vi tim ap manh, phoi th nhanh, than te liet cung vi cac y tng lo s b cho can. Theo thong ke tai Hoa Ky th c mi em be co en sau em b cho can t nhe en nang. Cam giac au n va s hai khi b cho can se di theo em suot i. Ngoai chuyen b cho can, chung ta co the b nhng au n do b la mang, anh dap, hiep ap, tai nan xe ap, xe may dau, xe hi, b phong hay b thng tch. Tat ca moi s chan thng du the chat hay tinh than eu c ghi nhan ni trung khu than kinh. Sau o, tuy theo cap o chan thng ve the chat hay tinh than nay va hoan canh sinh hoat cua ca nhan ma phan ng oi pho vi nhng g ta ang thay nghe (du khong nguy hiem nh trc ay) th lai xuat hien hoac manh hoac yeu. Hach Hanh Nhan trong bo nao, co nhiem vu bao ong e c the phan ng cho kp thi hau bao ve mang song cua chung ta, at can ban tren nhng kinh nghiem qua kh. Tuy nhien, nhieu s bao ong sai lam, nh thay mot si day th tng la con ran, nen tao ra nhng phan
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ng sai lam. Neu cac phan ng o manh th se lam cho ngi o b lo lang, s hai, bat an, benh tat va kho au ma cac nha tam ly hoc goi la hoi chng hau chan thng (post traumatic syndrome). Va ieu nay xay ra rat nhieu sinh hoat trong xa hoi.

Hinh 290 (14-1) Hach Hanh Nhan

Chung ta co the lay v du: Cuoc chien tranh tai Viet Nam keo dai, nhieu cu chien binh Viet va My cung hang trieu ngi dan thng hai ben b hoi chng hau chan
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thng lam cho i song cua ho kho khan hn v nhng kinh nghiem xay ra trong thi chien nh song lo lang, s hai hoac b thng tch bi sung an, mn, bom. ai truyen hnh ABC ngay 27 thang 7, nam 2005 cho biet nhieu quan nhan chien au tai Iraq khi tr ve Hoa Ky ngh ngi sau thi gian thi hanh nhiem vu co en 17% b chng tam than nay. Cac bac s cha tr cho ho trong can phong thoai mai, eo mat knh e nhn vao hnh anh cuoc chien ang xay ra tren man anh mau ba chieu. Khi thay hnh anh nhng khu nha pho, xe nha binh cung cac xe co khac chay tren ng, may bay trc thang bay qua, mn no, xe chay, ngi chet th tam trang hot hoang, lo s hay khiep hai xuat hien cung vi ban nang t ve kch ong ho san sang chien au. Tom lai, ho phan ng y het nh ang trong vung nguy hiem e doa mang song cua ho. Tuy nhien, sau khi xem nhng hnh anh nay nhieu lan trong mot can phong mat me, thoai mai, tien nghi th phan ng chien au noi tren du xuong va bt dan. Ben canh o, ho co them nhng gi tam ly tr lieu hay thuoc men. o la cach cha tr hoi chng hau chan thng. Thien cung ong gop rat ln lao va hu hieu trong s cha tr toan dien i song tinh than va the chat cua chung ta.

3. Song Tron Ven Trong Hien Tai

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Cach cha tr o at tren nen tang hay song trong hien tai an on hay hay kinh nghiem ro rang hien tai an on , qua kh a qua roi va nh o ma ngi benh t mnh giai thoat khoi s khong che cua kinh nghiem au thng thuoc qua kh. Khi chung ta thc hanh Kh Cong Tam Phap, chung ta song tron ven trong hien tai. Chung ta la cai th vao thoai mai, la cam giac van hi hay chan kh en moi vung c the, la cam giac o cang ni vung o, la cai th ra thoai mai cung vi cam giac an vui ni bo nao va ni tam. Khi tap cac ong tac va phoi hp vi hi th th chung ta t t phat trien kha nang tr thanh mot vi hi th va ong tac cung cam giac an lac xuat hien. o la trang thai Than va Tam la mot, hay Than Tam Nhat Nh. Khi oc Kinh Quan Niem Hi Th cua c Phat day chung ta thau suot cach thc hanh nay at tren nen tang cua Than va Tam la mot, do o cach thc hanh tr nen cu the, ro rang va co ket qua hn trong moi sinh hoat hang ngay. T o chung ta biet ro ay khong phai la s thc hanh cua mot ton giao rieng biet goi la Phat giao. ay la s thc hanh e at en s t tri tron ven ma bat c ai cung thanh tu c khi thc hanh. Va chung ta cung a biet t tri la mot yeu to quan trong cua s thong minh cam xuc. T tri la thay biet ro rang ve than the cua mnh khi ngoi, khi ng, khi i, khi th ra th vao, khi co cac cac giac sng kho cung vi cac tam t vui buon, a ghet, than thu, thng gian cung cac cach phan ng cua chung ta
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trong cac hoan canh khac nhau. Chnh s t tri nay giup chung ta hieu ro nhng ong lc sau kn co tnh cach sinh vat di truyen qua chuoi tien hoa hang trieu nam hay cac hat giong t ngan nam trc ang tac ong qua s ham muon, gian d, lo lang, s hai, han thu, ganh ghet. Nhng ham muon va cam xuc o co mot sc manh. Noi khac i o la nguon nang lng bieu lo thanh thai o song. Nhng nguon nang lng nay co sc manh pha hoai hanh phuc va ca i song chung ta va ngi khac. Tuy biet cac cam xuc o co kha nang tac hai manh me nhhg chung ta khong the tieu diet chung c v chung choi day t nguon nang lng cua s song, neu tieu diet chung th chung ta cung tieu diet luon nguon nang lng cua s song ni chnh mnh. Do o, ch con mot phng thc hieu qua la tiep xuc vi nguon nang lng pha hoai nay ni chnh chung ta thay v chu tam en nguon nang lng nay ni ngi khac va ch trch ho la xau xa. Khi tap Kh Cong Tam Phap, chung ta phat trien kha nang an tru trong s vang lang va tiep xuc vi nguon nang lng cua an vui thoai mai, nh o chung ta phat trien kha nang tr ve vi s vang lan g cua Tam va tiep xuc vi nguon nang lng choi len d doi cua s ham muon, gian d, s hai, buon phien, thu han, tc toi. Khi Tam thc s vang lang th cac nguon nang lng kia t chung tr ve vi trang thai ban au. Ham muon, gian d, thu han luc o ch con la mot nguon nang lng manh liet,
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thuan tuy, trong sach nh nc dang len t mot con suoi trong lanh tham nhuan t au en cac ngon chan chung ta. Ni vung vo nao trc tran ben trai (VNTT ben trai) cam giac an vui, sung sng xuat hien, keo dai va vng chai. Sc manh cua nguon nang lng thuan tuy, trong sach, an vui manh me nay la sc manh t coi nguon i song ni moi chung ta bieu lo thanh s hoat ong chan tay, lam viec, suy ngh, tnh toan cong an viec lam, cham soc gia nh, oi pho vi nhng nguy hiem, kho khan, chuyen bien bat ng trong cuoc song ma long van an on, cam thong, vui ti va manh me.

4. Cach Thc Hanh Trong MBSR


Trc ay chung ta a biet ve Thien lam giam cang thang, Mindful Base Stress Reduction hay MBSR. Phng phap Thien do tien s Kabat Zinn hng dan trong MBSR gom ba phan chnh: (1) Quan Tng Tng Phan Than The (Body Scan), (2) tap cac ong tac Yoga va (3) Ngoi Thien. Cach thc hanh cung rat gian d ma chung ta can biet them e co ai muon thc hanh, nhat la nhng ngi khong ngoi day c, se co ket qua tot ep. Ngoai ra, ay la mot chng trnh noi tieng the gii, tm hieu them phan nay cung lam cho kien thc va s thc hanh cua chung ta phong phu hn.

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Phan Th Nhat: Quan Tng Tng Phan Than The Muc ch cua phan nay la lam cho Tam lang du, ong thi tm cach tiep xuc vi tng phan cua than the. Thc hanh mot lan moi ngay, t 30 en 45 phut. Cach thc nh sau: Nam thang ngi tren lng hay ngoi thang lng ni cho am ap thoai mai. Nham mat lai nhe nhang. Th bung, cam nhan thanh bung dang len va ha xuong nhe nhang. Cam nhan toan than: Cam nhan toan the than mnh t au en ngon chan, lan da bao boc, cam giac than ang tiep xuc vi san hay ging. Chu tam vao cac ngon chan ben chan trai. Tng thay hay quan tng hi th t mui chay xuong cac ngon chan trai (th vao) va hi th t cac ngon chan trai tr ve mui (th ra). Khi th nh tren, cam nhan cam giac ni cac ngon chan ben trai. Neu khong co cam giac g th biet khong co cam giac g ni ngon chan. Thc hanh vai lan. Sau o tiep tuc thc hanh th va cam nhan cam giac ni pha trc ban chan, pha di (e) ban chan, mat ca, chan, cac bap tht ui. Sau o qua ben chan phai, th va cam nhan cac ngon chan cho en chan va bap tht ui phai.
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Sau o len en bung di, lng pha di, bung tren, lng pha tren, vai, canh tay, cui cho, canh tay duoi, ban tay, cac ngon tay, len en co, mat, au.

Phan Th Hai: Tap cac ong tac Yoga. Ve cac ong tac Yoga th ngi tap co the tuy nghi tap theo sach hay cac huan luyen vien lam cho gian gan cot va khoe manh. ieu ong ta nhan manh la khi tap Yoga chung ta khong phai ch e y en sc khoe gan cot va bap tht ma con co s chu tam thoai mai e cam nhan cam giac khi cac bap tht uoc keo cang hay buong tha. Phan Th Ba: Ngoi thien tnh thc: Ngoi thang ngi trong t the thoai mai, co goi (bo oan) hay khong tuy thch. Chu tam ni vung an ien (bung), cam nhan bung phong len nhe nhang va ha xuong nhe nhang. Chu y en luong khong kh vao ra ni mui. Chu tam vao o dai cua hi th vao va o dai cua hi th ra nh ang ci tren lan song cua hi th vao va hi th ra. Moi lan thay quen chu tam vao hi th (that niem) th nhan biet va nhe nhang tr ve vi hi th ni bung cung vi cam nhan khong kh vao va ra ni mui.
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That niem (quen chu tam vao hi th) co the xay ra hang chuc hay hang tram lan, moi lan nh vay ch thoai mai nhan biet va quay tr ve vi hi th. Thc hanh nh vay lan au 15 phut, cac lan sau o gia tang dan theo kha nang ngoi Thien. Sau mot thi gian thc hanh vng chai, co the m rong vung cam nhan ra ni than ngoai vung bung va mui. Co the ngoi Thien va nghe li niem hay am nhac. Khong chu y vao y ngha am thanh ma ch nhan biet thuan tuy ve am thanh va khoang cach gia hai tieng ong (not nhac hay li niem). Thc hanh Thien e phat trien kha nang song an lac trong moi giay phut.

5. Cach Thc Hanh Trong Kh Cong Tam Phap


Chng trnh tap Kh Cong Tam Phap co 4 Giai oan nh sau: Giai oan Mot: An Tru Trong S Thoai Mai Tap th eu, cham, thoai mai. Ban au th thng, sau o phat trien kha nang th an ien hay th bung: Th vao bung phong ra, th ra bung xep xuong. Xin nh la bung phnh ra la thanh bung a ra pha trc khi th vao ch khong phai ay xuong pha di (vung hau mon) v neu ay hi xuong di co the a en chng tr. Ban au
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tap th 10 phut sau tang len 20 phut, 1 gi va hn na. Khi ang hoat ong nh lai xe, an cm, lam viec ta cung co the th an ien; luc ay chu tam 10% ni bung phong va xep, con 90% e thay biet moi th xung quanh. Giai oan Hai: Tap Thanh Thuc Cac The Xem lai cac chng trc e am hieu tng the tap cua (1) Kh Cong Thieu Lam, (2) Yoga va (3) Dng Sinh Tam Phap. Giai oan Ba: Hng Niem Hanh Phuc Khi Tap Phoi hp hi th vi cac ong tac cang luc cang tot ep, niem an lac cang luc cang gia tang cung vi sc khoe. Cam nhan cam giac an vui, sung suong ni vo nao trc tran, ban au la pha trc tran, sau o cam giac an vui gia tang ni pha vo nao trc tran ben trai (VNTT ben trai). Giai oan Bon: Than Tam Nhat Nh T mnh biet cach tiep xuc vi niem hanh phuc ni c the (bo nao va than) qua hi th nhe nhang, thoai mai, t nhien (khong lam ngan i va cung khong keo dai ra) trong tam tnh thc, ben nhay, trong sang, thong minh, an vui va vang lang. Trong cai vang lang bao la (Tam), cac hoat ong cung thay biet (Than) bieu lo tron ven va an lac
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khi tap cac the hay trong moi sinh hoat thng ngay. Co ieu quan trong na la neu khong cam nhan cam giac an vui th cam nhan ro rang bat c cam giac nao co mat ke ca cam giac khong co cam giac g ca. Thc hanh lau dai nh tren th chung ta thau suot li hng dan thc hanh ve s chu tam thoai mai vao hi th trong i song hang ngay qua s phoi hp Thien tnh lang va Thien hoat ong a en cac li ch ln lao. Ve phng dien thc hanh th cach song tron ven vi than the cua mnh, chung ta va la than the va la s nhan biet than the co mat cung luc khong phan cach hay bat nh. Cung nh vay o oi vi cac cam giac sng kho, cac tam t nh cac y tng, cac cam xuc vui, buon, thng, ghet va moi th khac. Luc ban au chung ta thay co toi ang th va co hi th, hai cai khac nhau. Nh ngi mi tap i xe ap, khi mi tap, thay ro mnh ang ngoi tren chiec xe hai banh, co gi thang bang, ap hai ban ap e xe lan banh tien len. Sau mot thi gian tap luyen, chung ta tr nen thoai mai, ngoi len xe ap la co s thang bang lien va ap xe ap rat thoai mai. Cun g nh the, trong Kh Cong Tam Phap, chung ta ban au tap cha quen phai chu y qua nhieu vao hi th vao, hi th ra cung cac ong tac nen phan an vui va sung sng hay hy lac cha xuat hien. Khi chung ta tap thanh thuc, luc o than va tam phoi hp ieu hoa, thoai mai cung
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vi hi th t nhien, ung mc, cam nhan ve hy lac ni than va tam gia tang tot ep. Do o, chung ta au tien phai tap th cung mot luc phat trien kha nang chu tam va nhan biet ve hi th ang co mat.

6. Cach Thc Hanh Theo Kinh Quan Niem Hi Th


Cach thc hanh cua tien s Kabat Zinn cung nh trong Kh Cong Tam Phap that ra a c c Phat ch dan cu the va tng tan trong Kinh Quan Niem Hi Th. Trong thanh Xa Ve, Vn Ky Tho trong mot ngay trang tron vao thang t c Phat hng dan cho ai chung ve cach thc hanh chu tam thoai mai va ben vng ni hi th ma chung ta co the gian lc thanh nam bc cho de thc hanh nh sau: Bc Mot Th vao mot hi dai cung luc cam nhan mnh ang th vao mot hi dai. Th ra mot hi dai cung luc cam nhan nh vay. Th vao mot hi ngan cung luc cam nhan th vao mot hi ngan. Th ra mot hi ngan cung luc cam nhan nh vay.
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Cach thc hanh rat la gian d: Khi th vao hay th ra th cung luc cam nhan, khac vi s suy ngh trong o co hi th vao, hi th ra va cai toi thay biet ve hi th vao, hi th ra. Hi th co the t no xuat hien dai hay ngan t nhien, va s cam nhan ve hi th nay cung xay ra cung luc, nh chung ta e ngon tay tro tren canh tay cua mnh roi keo i: Ngon tay ti au (v du cho hi th) th cam giac tren canh tay (v du cho s cam nhan hi th) co mat ngay tai o. Do o, khi noi dai ngan la ve phng dien ngon ng la e dien ta cho ro rang, tren phng dien thc hanh th hi th en au biet en o, khong co phan biet (qua danh t) dai hay ngan. Va ieu nay rat quan trong chung ta can phai nh khi thc hanh. Chung ta nen thc tap chu tam thoai mai va cam nhan hi th (ni an ien) trong nhieu ngay. Tren thc te, khi th an ien th tam buong xa, 10% chu y thoai mai vao hi th, 90% thay biet nhng g ang co mat chung quanh. Bc Hai Sau khi chung ta thanh cong bc mot, chung ta tap cam nhan than the cua chnh mnh cung vi hi th vao va hi th ra theo kinh Quan Niem Hi Th: Th vao va cam nhan ve toan than, th ra va cam nhan ve toan than.
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Th vao va cam nhan hi th lam cho toan than an on thoai mai, th ra va cam nhan hi th lam cho toan than an on thoai mai. V a thc hanh cach th an ien hay th bung va trc tiep cam nhan cam giac bung phnh ra (phong) khi th ra va xep xuong khi th vao (xep) nen chung ta de dang thc hanh Bc Hai nay. T vung bung chung ta hng s cam nhan en toan than. Khi Tap Kh Cong Tam Phap, trong giai oan nay, chung ta cam nhan ba th cung luc: Hi th vao, hi th ra. Cam giac vung chung ta van chan kh hay don hi en. Cam giac an on va thoai mai cua than the, va dan dan ni vung tran trc. Bc Ba Khi cam giac an on thoai mai ni than phat trien th chung ta co kha nang cam nhan niem hanh phuc ang co mat ni than va tam cua mnh. Th vao va cam nhan niem an vui (ni Tam), th ra va cam nhan niem an vui (ni Tam). Th vao va cam nhan niem sung sng (ni Than), th ra va cam nhan niem sung sng (ni Than). (Khi noi ni Than th chung ta thay cam giac an vui, thch thu co
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mat ni vung vo nao pha trc tran, ben trai nhieu hn ben phai.) Khi chung ta tap Kh Cong Tam Phap va phat trien kha nang chu tam thoai mai vao hi th, kha nang th an ien a en s an on thoai mai cua Than th niem hanh phuc xuat hien ni Than (sung sng) va bieu lo ni Tam (an vui). Chung ta nh Tam ong vai tro quan trong trong kho au hay hanh phuc. Do o, khi Tam co c niem an vui th Than cung bieu lo nien sung sng. Hai ben cung nng nhau ma co mat. T niem hanh phuc nay chung ta trc tiep nhan biet Than va Tam la cai toan the hay Than Tam Nhat Nh , tuy hai ben bieu lo qua hai cach khac nhau: Mot ben ni Than va mot ben ni Tam. Chung ta cung ng quen tnh cach vo thng hay tnh cach thay oi cua moi hien tng. Chung ta tap luyen th thng co an vui. Tuy nhien, co nhieu luc v nang lng chu tam yeu hay do hoan canh song ma trong long chung ta phat sinh nhng phan ng nh lo lang, buon rau, bc boi hay s hai th chung ta cung thoai mai thc hanh bc ke tiep. Bc Bon T kinh nghiem cu the qua s thc hanh vng chai noi tren, chung ta thc hanh bc bon theo kinh Quan
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Niem Hi Th: Trc tiep nhan biet ve trang thai cua tam nh sng kho, vui buon, thng ghet, thoai mai cang thang, yeu thng thu han. Chung ta a biet ay la s thc hanh phat trien kha nang ve thong minh cam xuc thay biet ro rang moi th trong tam cua chung ta. Tam ay bao gom cac y tng xuat hien, cac s suy ngh, phan biet, cac hnh anh, tng tng, cam xuc, cac s nhan biet tren mat y thc cung nh nhng th nam sau trong vo thc ma chung ta khong nhan biet c. Nhng th nay co the xuat hien rieng re hay cung luc co mat nhieu th, co the cam nhan ro rang hay ch la s khuay ong t chon vo thc: Th vao va biet trang thai cua Tam nh vui, buon, thng hay ghet, th ra va nhan biet trang thai cua Tam. Th vao va lam an tnh trang thai cua Tam ang bieu lo nh buon, vui, thng hay gian, th ra va lam an tnh nh vay. Nhng vui buon, thng ghet la oi tng nhan biet ni Tam. Tren thc te, nhng cam xuc nay cung co v tr ni Than nh bo nao va than the, nh khi an mot to ph th cam giac ngon co ni li, ni cac te bao than kinh vung vo nao pha tren ghi nhan cam giac vui sng o cung luc vi s cam nhan cua Tam. Khi thc hanh chu tam thoai mai ni hi th hay chanh niem, dan dan chung ta co kha nang cam nhan nhng cam giac xuat hien ni bo nao (co v tr) va ni Tam (khong co v tr). Va khi noi en oi tng
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c nhan biet th chung ta cung noi en chu the nhan biet, hai th co mat cung luc. Bc Nam Th vao va nhan biet cam giac an lac, em du, thoai mai, vui ti ni tam (va cam giac vui sng ni vung vo nao trc tran ben trai), hay cam giac cang thang, kho chu ni tam (cung vi cam giac kho chu, cang thang ni vung vo nao trc tran ben phai), th ra cung nhan biet cac cam giac nh the. Th ra va cam nhan cac cam giac an lac, em du, thoai mai, vui ti gia tang va cac cam giac kho chu cung vi nhng cam xuc buon rau, gian hn, chan chng giam xuong hay bien i. Thc hanh nh the dan dan se phat trien nang lc nh tam va a en s giai thoat. Khi noi en thc hanh nam bc nh tren chung ta thay dai qua. Tren thc te, khi thc hanh chung ta ch co hai bc chnh: Bc Mot Bc Mot rat quan trong: Co chanh niem (co c s chu tam nhe nhang va thoai mai ni hi th khi th
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Phung Sn

thng hay th an ien), th t nhien bc hai t xuat hien. Bc Hai Bc Hai: Cam giac an vui, thch thu, thoai mai, vui ti, khoang at, tch cc, manh me ni Tam cung vi cam giac vui sng ni vo nao trc tran ben trai (VNTT ben trai). nh Tam phat trien a en trang thai Tam trong sang, tnh thc, ben nhay va t do. Noi tom lai, s thc hanh chu tam vao hi th trong Kh Cong Tam Phap at tren nen tang kinh Quan Niem Hi Th va c phoi hp vi hoat ong chan tay khi tap cac the cung cam nhan niem an vui, sung sng, thoai mai ni vung thuy nao trc tran ben trai nen cam giac an lac tham nhuan toan than va bieu lo ni tam. Va ieu quan trong khong kem la khi co cam giac tot ep xuat hien ni vo nao trc tran ben trai (VNTT ben trai) th t nhien cac cam xuc buon rau, lo lang, gian hn, bc boi, ganh ghet t nhien lang du va bien mat.

7. Kiem Chng Va Tham Khao a. Th Nghiem Cu The Ve Thien

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Nhieu trng ai hoc tai Hoa Ky dc chnh phu tai tr rong rai, qua c quan nh Vien Sc Khoe Quoc Gia (National Institute of Health), e thc hien nhng cuoc nghien cu ve Thien lien he en s phat trien sc khoe. Mot trong cac trng ai hoc nghien cu rat nhieu ve van e nay la University of Wisconsin co tren hai mi chuyen gia nghien cu ve cam xuc lam cho sc khoe con ngi tang hay giam qua cac dung cu toi tan, chup hnh cac hoat ong nhng vung khac nhau cua bo nao khi co cam xuc tot hay xau va khi Thien. Muc ch cua ho la tra li cac cau hoi can ban ve cam xuc nh sau: Vung nao trong bo nao co nhieu hoat ong khi nhng cam xuc khac nhau xuat hien? Cac chat hoa hoc hay hormone nao xuat hien lien he vi loai cam xuc nao? Nhng vung nao trong bo nao kiem soat cac xuc cam khac nhau? Co the lam cho cac hoat ong o thay oi c khong? Co the lam cho cac vung lien he en cam xuc thay oi c khong? Co the lam thay oi cac chat hoa hoc tiet ra lien he vi cac cam xuc, nh vui hay buon, khong? Cam xuc tot va xau anh hng en he thong mien nhiem, he noi tiet, he tim mach cung sc khoe tam than ra sao? Cach cha tr thuoc men tac ong g vao bo nao?
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Phung Sn

Cac phng phap khong dung thuoc men nh Thien, van ong the lc ong gop g trong viec cha tr benh tat va phat trien hanh phuc? ieu ma cac nha khoa hoc mong muon tm hieu la lam sao tm cach phat trien c i song an vui v nhieu cuoc nghien cu trc ay cho thay nhng ngi hanh phuc thng khoe manh va t benh tat. Ky gia Lisa Brunette trong bai "Thien tao ra s thay oi tch cc trong bo nao" ke lai mot cuoc nghien cu ac biet cua vien ai hoc Wisconsin, Madison. Giao s tam ly va than kinh hoc Richard Davidson la trng nhom nghien cu mot chng trnh Thien va chng to Thien lam cho bo nao thay oi sau xa cung gia tang sc e khang cua he mien nhiem chong benh tat. Chung ta a e cap s lc ve cuoc th nghiem nay, ni ay, chung ta tm hieu them chi tiet. Nhom nghien cu hp tac vi mot hang ky thuat ve sinh hoa ten la Promega Madison, Wisconsin va tuyen chon cac chuyen vien sinh hoa lam viec ta ni ay. Ho la nhng ngi ang lam viec va b cang thang rat nhieu v s oi hoi cua mc o chuyen mon va cong viec lam. Ban giam oc ong y cho ho tuyen chon nhng ngi tnh nguyen tham d vao cuoc nghien cu va chia thanh hai nhom. Nhom tham d thien gom 25 ngi c tien s
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Kh Cong Tam Phap 2

Kabat Zinn huan luyen cach Thien quan sat tng phan than the phoi hp vi Thien chu tam vao hi th. Ho tham d chng trnh Thien moi ngay chu nhat va sau o co mot ngay tnh tam bay gi. Ho cung c e ngh thc hanh Thien tai nha trong sau ngay con lai, moi ngay mot gi. 16 nguoi khac ghi ten nhng khong uoc tham d c x dung nh mot nhom dung e so sanh ket qua (control group) sau khi chng trnh Thien hoan tat. Phng phap nghien cu: at cau hoi cho nhng ngi ca hai nhom e biet ve trang thai tam than cua ho, o nhng hoat ong ien trong nao bo, ni vung vo nao trc tran lien he en cac loai cam xuc khac nhau, lay mau sau khi chch thuoc nga cum e o mc o khang the trong mau e biet hoat ong cua he mien nhiem. Ho cung muon xac nh ket qua cac cuoc nghien cu trc ay cho thay ni nhng ngi co tanh tnh tch cc va khi ho co nhng cam xuc tch cc th pha vo nao trc tran pha trai co nhieu hoat ong hn la phan nao ben phai. Sau tam tuan le thc hanh thien, nhom nghien cu uc ket cac tai lieu va a en ket qua nh sau: Xac nhan ieu nghien cu trc ay la ung: Nhom Thien cho thay co nhieu hoat ong ben phan vo nao trc tran. Nh vay Thien lam cho phat sinh nhieu hoat ong noi tren lien he en trang thai vui ve, thoai mai,
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Phung Sn

tch cc cung giam cac chng lo au, s hai, buon rau. Sau tam tuan le Thien, ca hai nhom Thien va khong Thien c chch thuoc nga cum. Sau o mot ky bon tuan le va mot ky tam tuan le, ca hai nhom eu c th mau e biet ro khang the chong vi trung cum. Ket qua la nhom co Thien mc o khang the cao hn 50%, nh vay la rat nhieu so vi nhom khong Thien. c khuyen khch ve thanh qua tot ep tren, ho tiep tuc vi nhieu cuoc nghien cu mi. Ho ang nghien cu mot nhom ngi a Thien lien tiep tren 30 nam va nghien cu Thien ng dung vao viec cha tr cac benh tat. Kh Cong Tam Phap at tren nen tang khoa hoc nen khuyen khch thc hanh va co nhng ket qua tot ep nh tren qua s phoi hp cua Thien tnh lang va Thien hoat ong. Ngoai ra, e duy tr ket qua tot ep lau dai, khi tap luyen, nhng ngi tap c khuyen khch cam nhan cam giac an vui, sung sng, thoai mai ni vo nao trc tran va thc hanh th an ien sau khi tap e duy tr trang thai chu tam thoai mai va lau dai ni than the, cam nhan cam xuc tch cc xuat hien cung vi cam giac an lac va s khoe khoan cua than the. Va ung nh luat nhan qua xac nh: Co lam ung th co ket qua tot ep.

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b. Tai Lieu Tham Khao


e tm hieu them ve cac li ch cua Thien, xin vui long oc them trong cac tai lieu tham khao sau ay. Trong Website: Center for Mindfulness in Medicine, Health Care, and Society (CFM) (xin xem: www.umassmed.edu/cfm) A comprehensive website with details on various programmes for patients and health professionals in the US and throughout the world and a very good bibliography. Cac tai lieu: Daniel Goleman, Working with Emotional Intelligence, Bantam Books, Newyork, January 2000 Kabat-Zinn J, Wheeler E, Light T, Skillings A, Scharf M, Cropley TG, et al. Influence of a mindfulness-based stress reduction intervention on rates of skin clearing in patients with moderate to severe psoriasis undergoing phototherapy Massion AO, Teas J, Hebert JR, Wertheimer MD, Kabat-Zinn J. Meditation, melatonin, and breast/prostate cancer: hypothesis and preliminary data. Med Hypotheses 1995. Kabat-Zinn J, Lipworth L, Burney R, Sellers W. Four
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Phung Sn

year follow-up of a meditation-based program for the self-regulation of chronic pain: treatment outcomes and compliance. Clin J Pain 1986 Bernhard J, Kristeller J, Kabat-Zinn J. Effectiveness of relaxation and visualization techniques as an adjunct to phototherapy and photochemotherapy of psoriasis. J Am Acad Dermatol 1988 (UVB) and photochemotherapy (PUVA). Psychosom Med 1998 Saxe GA, Hebert JR, Carmody JF, Kabat-Zinn J, Rosenzweig PH, Jarzobsky D, et al. Can diet, in conjunction with stress reduction, affect the rate of increase in prostate-specific antigen after biochemical recurrence of prostate cancer? J Urol 2001 Kabat-Zinn J, Massion AO, Kristeller J, Peterson LG, Fletcher K, Pbert L, et al. Effectiveness of a meditationbased stress reduction program in the treatment of anxiety disorders. Am J Psychiatry 1992 Kabat-Zinn J, Full catastrophe living: using the wisdom of your body and mind to face stress, pain, and illness, Random House, New York, 1999.

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Phung Sn

Chng XV BO NAO RAT MEM DEO, HAY LAM CHO TOT HN

1. Thien Rat Li ch Cho Nhan Loai


Chung ta can c nhac lai nhng li tha thiet chan thanh cua ngai at Lai Lat Ma trong buoi noi chuyen vi tren mi ngan nha than kinh hoc tai thu o Hoa Thnh on a neu ra trc ay. Ngai at Lai Lat Ma noi len c mong lam li ch cho nhan loai ma khong phan biet ton giao, chung toc hay van hoa: "a t lau, ao Phat tuyen dng Tam con ngi co kha nang lam thay oi ln lao. Trong muc ch o, ao Phat a phat trien nhieu ky thuat Thien Quan, hay cach thc hanh Thien, nham en hai muc tieu chnh: Trau doi long t bi (tnh thng yeu rong ln) va trau doi s thay biet chan that (tr tue), o la s hp nhat cua Bi va Tr. Cot tuy cua cach thc hanh hai ieu tren trong hai ky thuat chnh yeu: Lam cho s chu y thanh tinh te hn cung vi s ng dung thc s , cung nh s ieu hanh va chuyen hoa cac cam xuc. Trong hai lanh vc noi tren, toi ngh rang co the co s hp tac rong ln gia truyen thong Thien quan ni ao Phat va khoa than kinh hoc. V du, khoa than kinh
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hoc a phat trien phong phu ve s hieu biet c cau cua bo nao lien he vi chu y va cam xuc. Mac khac, truyen thong Thien Quan trong ao Phat, vi mot lch s lau dai chu tam vao s ao luyen tinh than, cung cap cac ky thuat cu the lam cho s chu y thanh tinh te hn cung s ieu hanh va chuyen hoa cam xuc... Nhng li ch ve s hp tac gia ao Phat va khoa hoc a bat au chng minh c. Theo nhng ban bao cao ve cac cuoc nghien cu than kinh hoc s khi ve luyen Tam th ch can thc hanh gian d s chu tam eu an hay chu y nuoi dng long t bi theo cach thc hanh trong ao Phat cung a en nhng thay oi co the quan sat c trong nao bo con ngi lien he en cac trang thai tinh than tch cc co the o lng c. Nhng kham pha mi ay cua khoa than kinh hoc a chng to tnh cach men deo (de thay oi) bam sinh cua bo nao, ca ve hai phng dien s noi ket gia cac khp cua cac si than kinh cung nh s sanh ra cac te bao than kinh mi, khi bo nao hng nhan cac yeu to ben ngoai khch thch nh la van ong the lc va song trong mot moi trng phong phu. Truyen thong Thien quan ao Phat cung co the giup ni rong lanh vc nghien cu khoa hoc nay qua e ngh thc hanh cac phng phap huan luyen Tam lien he en s thay oi bo nao. Neu ket qua ung nh ao Phat a chu trng, Thien quan co the lam thay oi hoat ong cac khp si than kinh cung s thay oi than kinh trong bo nao th ay co the a en nhng s ng dung rat rong ln. Nhng tac ong cua s nghien cu nay khong ch
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Phung Sn

quy ve trong s gia tang kien thc ve Tam con ngi, ma quan trong hn na, co the rat co y ngha trong viec giup chung ta hieu biet ve giao duc va sc khoe tam than. Cung nh the, theo nh truyen thong Phat giao chu trng, s nuoi dng ky lng long t bi se tao ra s thay oi tan goc nhan thc cua ngi thc hanh, a en s cam thong vi nhng ngi khac, va ieu nay se a en nhng tac ong ln lao trong xa hoi." Thien a c thc hanh hang ngan nam tai nhieu nc A ong e em lai niem an vui va s khoe manh. Thien gom co hai loai: Thien tnh lang va Thien hoat ong. Thien tnh lang la ngoi yen mot cho tren goi goi la bo oan. Thien tnh lang gom co hai loai. Thc hanh chu tam thoai mai vao mot cho nh chu y vao hi th vao hay hi th ra, chu y vao cam giac sng hay kho, chu y vao bat c ieu g xuat hien ni tam hoac chu y vao oi tng thay hay nghe. o la chu tam vao bon lanh vc khac nhau cua i song nen goi la Thien Chu Tam Vao Bon Lanh Vc (T Niem X). Ngay nay tai Hoa Ky va cac nc Tay Phng, phng phap thc hanh Thien cho so ong ngi tng oi gian d hn: Thc hanh chu tam vao hi th vao va hi th ra cung nhan biet cam giac xuat hien. o la Thien ch
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(ngng moi y tng, ch chu tam vao mot th). Ngoai Thien ch con co Thien quan, khong chu tam vao mot oi tng nao ca, ngay ca hi th vao, hi th ra ma ch e tam tr ve vi trang thai buong xa m rong t nhien nhng rat linh ong va thay biet moi th ma khong chu tam vao th g ca. Ngoai Thien tnh lang con co Thien hoat ong nh i thien hanh, i bo va chu tam vao hi th cung bc chan, hoac chuyen ong chan tay vi s phoi hp nhp nhang cua hi th trong Thai Cc Quyen hay Kh Cong. Ngoai ra, tung kinh, niem Phat, tr chu, lay Hong Danh Ch Phat (108 lay), tan va tung kinh trong chanh niem cung la loai thien hoat ong. Thien trong Phat Giao thng nham en s thc hanh mot phng phap e em lai niem an lac hay a en s giac ngo. Ngay nay Thien c pho bien rong rai tai Tay Phng trong cac Thien vien hay trong cac chng trnh phat trien sc khoe. Nhieu bac s hay nhan vien cham soc sc khoe khuyen khch nhng ngi b cac van e kho khan ve the chat hay tam than thc hanh Thien e cha tr cac chng benh sau ay: Cac chng au nhc than the, tay chan do cac th benh gay ra. Cac chng lo au, tram cam hay b cang thang tinh than.
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Phung Sn

Cao huyet ap (hien nay bo Y Te Hoa Ky e ngh thc hanh Thien nh la bc quan trong trong chng trnh giam huyet ap). Nhng chng nghien ru, thuoc la hay ma tuy. Cung rat nhieu th benh khac a c trnh bay trong cac chng pha trc. Do o, Thien tai Au My cang luc cang c chu trong va khuyen khch thc hanh e em lai sc khoe va niem an vui trong i song. Tai nhieu nc Au My, trong cac chng trnh phuc hoi hay phat trien sc khoe, nhieu ngi thc hanh phng phap Thien gian d nh chu tam vao hi th vao, hi th ra luc ngoi tren ghe hay tren goi tron e cho Tam c buong xa. Ho thng thc hanh t 15 phut en na gi mot lan ngoi. Tuy nhien, cung co mot so t cac benh nhan khong nen Thien. Nhng ngi b chng roi loan cng ong (attention deficit hyperactivity disorder) hay tam phan liet (schizophrenia) thng c khuyen ng thc hanh Thien v co the lam cho hoi chng benh gia tang.

2. Gia Tang Hp Tac Gia Thien Va Than Kinh Hoc


Sau khi ngai at Lai Lat Ma hp tac vi cac nha than kinh hoc e tm hieu ve anh hng cua Thien oi vi tam
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than va nhat la bo nao th nhieu ieu mi me hu ch a c kham pha. Mac du hai ben co cai nhn khac cach biet ve Tam va nao, chang han cac nha than kinh hoc cho nao la ni phat sinh ra cac hoat ong cua Tam, nhng cac nha tu theo Phat giao th cho Tam la goc cua bo nao. Tuy vay, hai ben van gap nhau eu an hai nam mot lan tai vung Dharamsala An o, cho an c cua ngai at Lai Lat Ma cung ch tang Tay Tang, hoac tai cac vien ai hoc Hoa Ky e trnh bay cac ket qua nghien cu nghiem chnh ve Thien va khoa than kinh hoc trong o nhan manh en tnh cach men deo cua bo nao. S mem deo cua bo nao c phan anh qua viec Thien co the lam cho bo nao thay oi hay noi cach khac, phat trien tot hn. Cac nha khoa hoc a mi cac v Thien s thng thang thuoc cac Tong Phai Tay Tang tham d cac cuoc nghien cu va cung luc so sanh vi nhng ngi thc hanh Thien khac tai Hoa Ky va i en ket luan la Thien lam cho cac vung lien he en cam xuc tch cc nh an vui, cam thong, tnh thng gia tang hoat ong va cac vung lien he en cam xuc tieu cc nh buon rau, gian hn, lo au giam thieu hoat ong. Ngoai ra, ho con thay nhng ngi Thien th he thong mien nhiem gia tang hoat ong va khang the chong benh tang len en 50%. Tnh cach men deo cua bo nao a c nghien cu nhieu trc ay va cac chuyen vien cho biet cac hoat ong
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Phung Sn

c the nh anh an, tap luyen, van ong the lc lam cho bo nao thay oi cau truc va chc nang tai nhieu ni trong bo nao. Tuy nhien, ch mi gan ay ngi ta mi chu trong en Thien co the a en ket qua nh tren. Giao s Richard Davidson thuoc vien ai hoc Wisconsin, Madison, a mi cac v Thien s thuoc cac Tong Phai Tay Tang a thien tren 10,000 gi e nghien cu nhng g xay ra trong bo nao khi v thien s nay Thien t bi quan: toa chieu tnh thng en moi loai. o la cach Thien e cho tnh thng tran ay Tam va Tam ni ay la khong gian rong ln vo cung. Sau o, qua cac tam hnh chup va cac ien nao o, ngi ta thay co hai ieu quan trong: Ni cac nha tu Phat Giao cac lan song nao bo gamma gia tang, bieu lo trang thai hoa hp tot ep trong bo nao rat cao khi thc hanh Thien t bi quan, so vi nhng ngi mi c hng dan thc hanh Thien. Theo giao s Davidson, ay la mot ieu cha tng c trnh bay trong cac tai lieu y khoa, va ieu nay co the em nhieu li ch trong s huan luyen phat trien ve nhan thc. Ni vo nao trc tran ben trai (VNTT ben trai) cua cac v tu s Phat Giao co nhieu hoat ong va pha vo nao trc tran ben phai (VNTT ben phai) th lang du. ieu nay rat quan trong v vo nao trc tran ben trai
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(VNTT ben trai) la goc cua cac cam xuc tch cc nh vui ti, cam thong, thng yeu, hanh phuc, con pha ben phai (VNTT ben phai) la ni lien he en nhng cam xuc tieu cc nh lo au, buon rau, gian d, s hai. Ngoai ra, cac chuyen vien tam than nhan thay mc o hanh phuc cua ngi nay khac vi ngi kia va co gang tm ra phng thc ng dung e gia tang cam giac an vui ni con ngi. Nhieu cuoc khao cu ve nhng ngi b benh ni phan nao bo cung giup ho hieu c phan nao c che cua bo nao lien he en hanh phuc va kho au. Co nhng benh nhan b thng ton ban cau nao ben phai hay phat ci hoac co nhng cn sang khoai, ngc lai, nhng benh nhan b ton thng ban cau nao ben trai th hay khoc hoac b tram cam. Nhng cuoc nghien cu nh tren cho thay phan nao ben trai (VNTT ben trai) co vai tro trong cam giac an vui va phan nao ben phai (VNTT ben phai) co vai tro trong cam giac buon rau hay tieu cc. Cac chuyen vien tam than a tm hieu van e nay nhieu hn na qua nhng ngi lanh manh va ho kham pha phan vo nao trc tran cua nhng ngi tham d cac cuoc th nghiem cho thay khi xem mot oan phim vui, nem mui v ngon hay c thng tien th phan vo nao trc tran ben trai (VNTT ben trai) gia tang hoat ong. Ngc lai, xem nhng oan phim khong vui, nem mui v d va b e doa mat tien th vo nao trc tran ben phai (VNTT ben phai) gia tang hoat ong. Khong nhng vay, nhng ngi
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Phung Sn

lac quan co nhieu hoat ong vo nao trc tran ben trai hn la nhng ngi bi quan, thng co t hoat ong ni vung vo nao ben trai hn nhieu. Cac em be hay khoc thay khi me i ra ngoai cung co nhng hoat ong vung vo nao ben phai nhieu hn la nhng em be khong khoc, nhng em nay co nhieu hoat ong vo nao trc tran ben trai hn.

Hinh 291 (15-1) Vo nao trc tran phai, trai

Trong hnh tren, phan tren la mot khuon mat buon rau, kho au (khoc) do nhng hoat ong cua vo nao trc
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tran ben phai (VNTT ben phai). Phan di la net mat ti vui (ci) do nhng hoat ong cua vo nao trc tran ben trai (VNTT ben trai). T o ngi ta tm hieu them va thay nhng ngi co nhieu hoat ong ni vo nao trc tran ben trai (VNTT ben trai) th c the cua ho co kha nang chu ng cang thang nhieu hn, he thong mien nhiem manh hn, chat hormone lien he vi cang thang cortisol cung thap hn. Ho tm hieu them ve yeu to di truyen lien he en hanh phuc ni nhng ngi sinh oi va thay cam xuc cua ho gan giong nhau. Nhieu cuoc nghien cu khac cho thay cac yeu to di truyen ni cac gen (gene) ong mot vai tro rat quan trong: Gan nh hanh phuc cua con ngi t 40 en 50 phan tram la do di truyen qua cac gen. ao Phat nhan manh en yeu to duyen hp, cac thanh phan khac nhau hop lai va tao ra mot trang thai nao o va neu cac thanh phan thay oi th trang thai nay thay oi. Do o, hanh phuc va kho au khong phai la nh menh phai ganh chu suot i ngi (du co qua di truyen t cha me) ma la mot trang thai co the thay oi c. Trong chieu hng tm hieu phng thc lam het kho va gia tang niem vui, nhieu nha than kinh hoc a mi cac v tu s Phat giao tham d cac cuoc nghien cu tai Hoa Ky va Au Chau e tm hieu mc o hoat ong cua vung vo nao trc tran cua ho khi Thien roi oi chieu vi nhng ngi khong thc
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Phung Sn

hanh Thien. Ho lai con tm hieu trang thai cac vung nao bo khi cac v Thien s thc hanh cac phng phap Thien nh khac nhau nh Thien ch, Thien quan, Thien t bi quan, v.v... T cac cuoc nghien cu nay ma ho rut ra nhng ket luan khoa hoc rat hu ch cho moi ngi. o cung la ieu mong muon cua ngai at Lai Lat Ma, tc la rut ra nhng ieu g hay va tot ep nhat trong cac phng phap tu tap cua Phat Giao e moi ngi cung s dung lam gia tang s khoe manh va hanh phuc cua loai ngi, khong phan biet ton giao va chung toc.

3. Ta Co The Lam Cho Bo Nao Tot Hn


Nha than kinh hoc Antonio Damasio phu trach phan khoa than kinh hoc cua vien ai hoc Iowa Collge of Medecine la mot nha nghien cu tien phong ve bo nao va nhan thc. Ong a viet nhieu cuon sach gia tr va tng oi de oc e trnh bay ket qua cac cuoc nghien cu trong pham vi nay, trong o co hai cuon Descartes' Error: Emotion, Reason and the Human Brain (Avon Hearst, 1995) va cuon The Feeling of What Happens: Body and Emotion in the Making of Consciousness (Harcourt, 2000), loi cuon rat nhieu ngi oc. Trong mot cuoc noi chuyen, ong nhan manh thc hanh s chu tam khi Thien hay tap Yoga lam gia tang kha nang nhan thc. o la nhng phng phap rat lanh manh e huan luyen bo nao qua s
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tap luyen chu tam vao mot iem va sau khi thanh tu bc sang cach th nh la bo s chu tam vao mot iem va m rong tam e thay khong con co s cach biet gia chu the nhan biet va oi tng b nhan biet. ieu nay lien he en Thien ch (thien chu tam vao mot iem nh la cay nhang hay la nhan biet hi th vao va hi th ra, khong e cho y tng loi keo) va Thien quan (m rong tam thc, buong xa thoai mai, thay biet moi th ma khong dnh mac). Bac s Antonio Damasio cho rang c the con ngi, ve phng dien sinh hoc, hng ve s tao lap quan bnh, giup cho c the tr lai trang thai bnh thng lanh manh sau khi b cac cang thang lam mat quan bnh. Thien cung nh ton giao noi chung giup cho tam than qua s quan bnh hoat ong cua c the e tr lai trang thai thoai mai. ieu quan trong hn na la qua cac cuoc nghien cu ve nhan thc cua nhng ngi thc hanh Thien, ngi ta tm hieu them cach thc thc hanh nao giup gia tang kha nang nhan biet ve chnh mnh e giup cho ho co hanh phuc va c tot ep hn. ieu nay la mot bc dai trong cac cuoc nghien cu ve than kinh, trc ay ngi ta khong chap nhan tnh cach ac biet cua ngi tham d cuoc nghien cu (nh cac v thien s thuoc cac Tong Phai Tay Tang) v cho rang ay la nhng trng hp ac biet, nhng nay, nh co cac may moc tan tien nen ho co the phoi hp cac cuoc nghien cu rieng biet cung luc so sanh vi mot so ong cac ngi bnh thng khac e tm hieu nhng yeu to tot
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ep ac biet cua Thien. Nam 2005, cac nha nghien cu thuoc cac vien ai hoc Yale, Harvard, Massachusetts General Hospital va M.I.T (Massachusetts Intitute of Technology) cho biet la Thien lam gia tang o day cua vo nao ni vung rat quan trong cho phan cam giac, nhan thc va tien trnh cam xuc. ay la ieu rat ac biet v ngi ln tuoi th vo nao se mong dan i, do o, thc hanh Thien co the lam cho vo nao khong nhng bt b mong i khi ln tuoi ma lai con giup gia tang o day. ieu ac biet hn na la nhng ngi tham d vao cuoc nghien cu la nhng ngi co gia nh, co i song bnh thng va ch ngoi Thien trung bnh co 40 phut moi ngay, thi gian tng oi ngan ngui so vi cac v tu s Phat giao hanh Thien rat nhieu nam va song i oc than trong tu vien. Tien s Sara Lazar, chuyen vien nghien cu cua nha thng Massachusetts General Hospital va cung la giao s tai vien ai hoc Harvard, cung vi cac nha nghien cu trong nhom nay, cho rang ay la mot ieu rat ang lu tam v Thien lam gia tang chat xam cua nao, ni vung vo nao lien he en cac khu vc cam giac, thnh giac, th giac, noi thc ve nhp ap cua tim va hi th. Nhng khu vc noi tren a so nam pha ben ban cau phai, ni lien he en s thc hanh Thien tnh thc (chu tam vao hi th vao, hi th ra, nhan biet nhng cam giac xuat hien). Cac nha
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nghien cu cung cho biet cac loai Thien thuoc cac tong phai khac, hay Yoga, cung eu co the lam gia tang o day cac vung khac. Nh vay, qua hang tram cuoc nghien cu nh a noi tren, ac biet nhat la nhom cua giao s Sara Lazar, a kham pha Thien lam cho chat xam trong bo nao gia tang o day. Ho dung may hoa hnh qua tieng oi t trng (may chup anh cong hng MRI) hay ien nao ke va kham pha nhng ngi tu Thien noi quan (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 dien tien cam giac tr nen day hn, ke ca vung vo nao trc tran va vung thuy ao trc (anterior insula) cua nhng ngi nay gia tang o day so vi nhng ngi khong thc hanh Thien. Nhng vung noi tren a so nam pha ben ban cau nao phai la vung chnh t o phat xuat s chu tam. Chu tam la cach thc hanh chnh cua Thien ch, chu tam vao mot iem hay chu tam vao hi th cung cam nhan cam giac phat sinh t s thc hanh nay. ieu ang chu y hn na la cac loai tap luyen khac cung tao ra nhng ket qua tot nh Yoga, Tai-Chi hay Thai Cc Quyen, van ong the lc, v.v... cung a en ket qua nh tren, ong thi lam giam mc o cang thang a en s giam chng tram cam. ieu quan trong la thc hanh mon Thien hay van ong nao ma mnh thch nhat v nh o
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ma chung ta co the thc hanh lau dai va cang thc hanh lau dai th ket qua cang tot ep. Noi khac i, vung vo nao trc tran lien he en an vui, cam thong, tch cc cung tr nh day them vi thi gian tap.

Hinh 292 (15-2) Chat trang va Chat xam trong Nao bo

Trc ay chung ta a biet vung vo nao trc tran ben trai lien he en cac cam xuc tch cc nh an vui, cam thong, phan khi, hanh phuc, gi ay chung ta biet them khi thc hanh Thien th khu vc lien he en chu y, noi thc va tien trnh ieu hanh cam xuc pha ban cau nao ben trai tr nen manh hn. Ngoai ra, cac nha khoa hoc tren
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cung kham pha nhng ngi nao Thien lau nam hn th o day vo nao trc tran nhieu hn la ngi mi Thien. Ca hai ben ban cau nao eu gia tang o day theo thi gian Thien va t o cac chuyen vien than kinh cho rang Thien co the lam giam bt tien trnh mong dan ni vung vo nao ni nhng ngi ln tuoi va cang thc hanh lau ngay th cang tot. ieu kham pha tren rat tot cho s thc hanh Thien tnh lang phoi hp vi Thien hoat ong trong Kh Cong Tam Phap v giup cho ngi tap luyen phat trien kha nang song hanh phuc, ong thi giup cho chat xam trong bo nao c day them, giup cho chung ta phat trien tr nh, ieu hanh tien trnh cam xuc tot ep. o chnh la nen tang cua i song phat trien, thanh cong, khoe manh va hanh phuc.

4. S Dung Nao Cang Lam Nao Khoe Manh Hn


Chung ta thng nghe cau noi dung no i, khong th mat no ay (use it or lose it), cau nay cang ung khi noi en bo nao. Noi khac i, neu khong s dung bo nao th no se yeu kem dan khi chung ta ln tuoi. Van ong the lc, thc hanh nhan thc giup ta ao ngc lai s mat mat tr nh khi tuoi cao. Tien s Karyn M. Frick day tai vien ai hoc Yale, cung cac chuyen vien
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Phung Sn

trong nhom nghien cu than kinh, cho biet co en 80 phan tram ngi ln tuoi b mat tr nh nhieu hay t mot mc o nao o. ieu can thiet la tm ra nguyen do tai sao tien trnh lao hoa lai lam cho mat tr nh va co nhng loai mat tr nh khac nhau nh the nao. Cach lam giam i benh mat tr nh ngi ln tuoi khong dung thuoc men ma ch qua s van ong the lc va thc hanh s chu tam qua Thien la mot ieu rat quan trong cho moi ngi v a so ngi ln tuoi ang phai oi pho vi nan thuoc men tang gia tai Hoa Ky, con nhn g nc ngheo th thuoc men oi vi ai a so quan chung ngheo la ieu t khi ngh ti. o la cha noi en cac phan ng phu co hai khi dung thuoc men, nhat la khi khong c bac s hng dan ro rang. Chng trnh Kh Con g Tam Phap phoi hp Thien tnh lang (ngoi yen) va Thien hoat ong (van ong the lc) ap ng hai yeu to tren. Van ong the lc va phat trien nhan thc qua Thien e duy tr kha nang tot ep cua tr nh moi la tuoi. Tu Thien hay thc hanh bat c mot phng phap g ma ngoi yen mot cho nhieu qua th khong tot v c the se yeu i rat nhieu. C the chung ta can van ong e phat trien sc khoe. Va nh chung ta a biet, khi van ong the lc th chat ocxt nitric c san xuat ra nhieu giup cho tim mach cung nhieu phan khac trong c the c khoe manh. Theo bac s Jason Allen thuoc vien
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ai hoc Duke University th van ong the lc giup cho c the san xuat chat ocxt nitric giup cho cac mach mau n ra nen lam cho nguy c mach mau b nghen giam bt nhieu. Bac s Allen cung cho biet chnh chat nay cung lam cho thanh mach mau c sach se, qua viec tac ong vao mach mau lam cho thanh mach mau buong xa va sach v cac hong huyet cau c lam cho loang ra va khong dnh vao lp ngoai cua thanh mach mau. Nhng ngi b nguy c ve bnh tim mach lai co li ch nhieu hn khi van ong chnh la v nhng ly giai neu tren. Cac nha khoa hoc a giai thch them ve hien tng o nh sau. Mang pha trong cung cua loai te bao noi mo (endothelium, la nhng loai te bao n tao thanh lp lot trong tim, mach mau va mach bach huyet), tiet ra chat ocxt nitric khi chat enzyme ocxt nitric xuc tac. Sau o, chat oxt nitric chuyen mot tn hieu en cac te bao ni c mem trong thanh mach mau lam cho mach mau th gian. Khi mach mau th gian th no n ra nen a en ket qua tot la ap huyet ha xuong, nh vay mau gia tang lu chuyen trong mach. Neu van ong the lc nhieu hn th giup so lng ocxt nitric gia tang trong mau, nh o ma gia tang kha nang phong nga t nhien ve bnh tim mach. V la phong nga t nhien nen rat tot, bt ton kem, an toan va dai han. Bac s Allen cung cho biet nhieu san pham co ten ocxt nitric a c quang cao ban tren th trng e chong benh tim mach. Nhng hay nhat va an toan nhat la van
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Phung Sn

ong the lc e c the t san xuat ra chat nay. Van ong the lc e duy tr sc khoe va tr nh la mot chng trnh thc hanh suot i ngi. Ve dinh dng, moi ngay an nhieu rau trai, bt cac chat beo bao hoa ni tht suc vat, khong an dau nhan tao (transfat hay hydrogenated fat), gia tang an cac loai hat au va them t hat beo nh hanh nhan, au nanh va chat x trong coc lt (o cung la nhng thc pham cha nhieu sinh to A va C giup cho s duy tr chat ocxt nitric trong c the khong b oc xt hoa tr thanh nhng th co hai cho c the) va can th khong kh trong lanh. Theo ket qua cuoc nghien cu cua bac s Eric B. Larson va nhom nghien cu sc khoe Group Health Cooperative, c tng thuat lai trong t Annals of Internal Medecine vao ngay 17, thang 1, nam 2006, nhng ngi cao nien van ong the lc th t b chng lang tr hn nhng ngi khong tap luyen. Noi khac i, van ong the lc lam cho tinh than sang suot hn. Nhom nghien cu a theo doi tren 17, 000 ngi cao nien t 65 tuoi tr len vi tr oc bnh thng th thay rang nhng ngi van ong the lc tren ba lan mot tuan th chng lang tr giam i khoang 40% so vi ngi khong tap luyen. Cac chuyen vien giai thch van ong giup cho s nhan thc c tot ep lau dai, duy tr tr nh v lam cho mau en nhieu hn trong bo nao, ni vung lien quan en ky c. Do o, qua cuoc nghien cu cho thay, du mot ngi a 75 tuoi va trc ay cha thc
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hanh van ong the lc neu bat au ngay ngay hom nay th van co nhieu li ch tot ep cho ho. Tap Kh Cong Tam Phap 5 ngay mot tuan se ap ng c yeu cau nay. Cac nha nghien cu tm hieu cac hoat ong nhan thc lien he en kha nang nh cac trng hp xay ra cung noi dung cua chung, nh cac s kien va s kiem soat tien trnh cua vo nao trc tran, ve s phoi hp gia y tng va hanh ong th thay ngi ln tuoi b mat dan chat trang ni phan vo nao pha trc tran. ieu nay a en viec giam sut kha nang ket hp vi cac vung khac trong nao bo lam giam kha nang nh cac viec xay ra cung noi dung cua chung, kha nang nh cac d kien va kha nang phoi hp gia t tng va hoat ong. S suy giam kha nang ket hp cac vung khac trong nao bo lien he en viec nh cac viec xay ra cung noi dung cua chung th can en s kiem soat nhan thc (cognitive control) thuoc vo nao trc tran. Con kha nang nh cac d kien va kha nang phoi hp gia y ngh va hanh ong cua chnh mnh th lien he en chat trang cua nao ni pha di thuy nh va thuy thai dng. S thong nhat hoat ong sut kem neu chat trang giam sut ni vung vo nao trc tran va phan trc cua the chai (hay gian noan the, corpus callosum).

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Hinh 293 (15-3) Tieu nao, The chai

Nhng nha nghien cu cho rang thuoc men, dinh dng va van ong the lc on g gop vao viec gia tang s phoi hp hoat ong cua cac chat trang trong nao giup cho kha nang nhan thc ni ngi cao nien duy tr lau dai.

5. ng Dung Hang Ngay e Cho Bo Nao Tot Hn


Giao s Kabat Zinn co chng trnh ng dung Thien vao cho lam viec giup cho nhan vien cac cong ty, cac giam oc, nha giao, luat s, tham phan, lc s chuyen
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nghiep hay the van hoi, cac nha truyen giao, ho eu thc hanh Thien e lam giam cang thang, gia tang kha nang truyen thong, phat trien ky nang lanh ao, lam viec chung trong nhom, gia tang hieu nang lam viec chung, gia tang s vng chai trong cac hoan canh phc tap va gia tang kha nang suy ngh ro rang va sang tao . Thien khong nhng c ng dung vao cong viec lam ma con hng dan cac sinh vien hay hoc sinh thc hanh Thien e phat trien kha nang hoc hanh, cac giam oc cung nhng ngi ieu hanh cac x nghiep e ho biet cach dieu hanh cang thang, gia tang thong minh cam xuc, phat trien lien he tot ep vi thuoc cap e cho cong viec thng mai c thanh cong hn, cac ong bau cac oi bong tranh giai quoc gia e ho phat trien kha nang lam viec vi nhom ho ang hng dan, cac ngi b benh au nhc than the hay nhng ngi b cac chng benh tam than nh lo au, s hai, tram cam nhe, v.v... Nhieu cuoc nghien cu van c tiep tuc ong thi vi s thc hanh Thien trong nhieu lanh vc sinh hoat khac nhau trong xa hoi e tm hieu tac ong cua Thien vao nhng vung nao bo cung ket qua lau dai tot ep khi thc hanh Thien. Va nh chung ta a biet, Thien la em Tam tr ve trang thai tnh thc, trong sang, thay biet ro rang va an lac khi ngoi yen mot cho theo doi hi th hay bc i trong chanh niem (Thien hanh), an cm, lai xe, noi chuyen, hoat ong tay va chan ieu hoa, quet nha, ra chen, uong tra, chay bo, hat hay an. o la Thien hoat
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dong, ngha la Tam trong trang thai tnh thc, trong sang, thay biet ro rang, vang lang, thoai mai va hanh phuc khi hoat ong Ngoai ra, cac nha khoa hoc muon biet ro vai tro cua bo nao trong cam xuc tong quat, chang han tai sao ngi nay lai hanh phuc hn ngi kia va phng thc nao ng dung e gia tang cam giac an vui ni con ngi. Khao cu ve nhng ngi b benh ni phan nao bo cung giup cac nha nghien cu hieu c phan nao c che cua bo nao lien he en hanh phuc va kho au. Co nhng benh nhan b thng ton ban cau nao ben phai hay phat ci hoac co nhng cn sang khoai. Ngc lai, nhn g benh nhan b ton thng ban cau nao ben trai th hay khoc hoac b tram cam. Nhng cuoc nghien cu nh tren cho thay phan nao ben trai co vai tro trong cam giac an vui va phan nao ben phai co vai tro trong cam giac buon rau hay tieu cc.

6. Thien, Bo Nao Va Am Nhac


Trong cac Thien vien Nhat Ban, phan tung kinh la mot nghi le rat quan trong trong chng trnh tu Thien. Cac Thien sinh thc day that sm va ngoi Thien, sau o ho tung kinh. V thay chu le thng la v Thien s hay la v Giao Tho dang hng va hng dan buoi tung kinh. Cac v Duy Na (ngi thnh chuong) va Duyet Chung (ngi thnh
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mo) hoat ong phoi hp nhp nhang lam phat ra nhng tieng chuong va mo tram hung, chng chac, eu an hoa vi tieng tung kinh nh tieng song trieu dang manh me, nghiem trang va hung dung trong khong gian vang lang, rong ln bao la. Cung mot luc, ngi tham d buoi tung kinh cam nhan vung khong gian rong ln trong o co nhng tieng chuong tram hung, tieng mo thanh thoat va li tung oc noi tiep hung dung khong khac g khi chung ta ng tren mot nh nui cao, pha tren tri rong bao la, pha di la song bien noi tiep keo vao b vi nhng am thanh manh me, eu an, hung manh ma lai tram vang. Co nhng buoi lay tren mot tram lay danh hieu ch Phat va ch to e bay to long cam n cua Thien sinh oi vi cac bac thay to. Tat ca moi ngi tham d buoi le eu ong gop vao buoi tung kinh nh nhng nhac s hay ca s trong buoi hoa tau. Tnh o Tong Viet Nam cung xem phan nghi le rat quan trong. Ch Tang Ni thc day luc ba gi sang va tung kinh nen goi la Cong Phu Khuya. Quy v Tang Ni dang hng, le Phat, tung kinh va sau o tung rat nhanh nam bai chu that dai roi sau o mi bai chu ngan goi la Thap Chu Lang Nghiem rat kho oc ma nhng ngi khong quen hau nh khong oc theo c. Li tung oc rat hung dung theo tieng mo rat nhanh cung vi tieng chuong tram hung. Tieng khanh, mo, chuong, li tan va tung hoa nhp trc Phat ai co en toa sang cung vi anh sang cac ngon en
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cay lung linh va hng tram thm ngat a Tam chung ta vao mot the gii bao la mau nhiem ma khong gian, thi gian, am thanh, hnh anh va mui hng bieu lo thanh s co mat nhiem mau trong cai rong lang bao la, hay Chan Khong Dieu Hu, tran ay niem hanh phuc khong ngon ng nhng vo cung sau tham. Cac ieu noi tren cung bieu lo trong cac buoi le hang tuan, cau an hay cau sieu. Cac v Lat Ma Tay Tang cung co nhng hnh thc nghi le rat ac biet theo Mat Tong e a Tam ta ve chon an vui hanh phuc. Do o, chung ta thay co nhieu ngi Phat t b benh tham d buoi le tung kinh cau an cua quy v tang ni Viet Nam hay Tay Tang th ho thay Than Tam khoe khoan. Bac s Daniel G. Amen la mot chuyen gia than kinh hoc noi tieng tai Hoa Ky trong cuon sach Lam Cho Bo Nao Tot ep Hn (Making the Good Brain Great) cung vi cac tai lieu hng dan khac, a noi en am nhac, Thien va kinh nghiem tam linh. Ong ta nhan manh hat lam cho bo nao thanh tot hn. Hat trong phong tam mot mnh, hat thanh li ca hay ch phat ra tieng theo ieu nhac cung c. Mot ngi ca hat la mot ngi ang bay to niem vui Mot ngi ang buon ma cat tieng hat mot bai ca vui th cam xuc cung thay oi theo. Ong Don Campbell, ngi sang lap Vien Am Nhac, Sc Khoe va Giao Duc (Institute of Music, Health and Education), trong cuon In the Mozart Effect, of Music,
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Health and Education, liet ke nhng li ch khi cat len li hat e lam gia tang niem vui va tr nh. Ong ta nhan manh du hat theo cach nao, thanh li ca, li tung, phat ra giong len xuong theo bai hat ma khong co ch, oc th hay ca noi thanh li eu co tac dung cha tr benh tat. Phat am cac tieng nh Ah, U, (ou nh trong ch soup), Ay, I keo dai (tieng Anh ee), O (oh) hay Um (om) lam cho tinh than ho thoai mai, giai tr cac chng mat ngu, au au, lam cho sc khoe gia tang: Aaaa (Ahhh): a en s buong th ngay tc th. iii hoac Ay (Ee, Ay): La nhng am thanh tac ong manh nhat, lam gia tang s chu tam, giam au va gian d. Oo hay Um (Oh, Om): La nhng am thanh rat rung cam, co the lam cho gia tang nhiet o cua da va th gian bap tht. Neu ch can hat hay phat ra am thanh theo ieu nhac nam phut moi ngay trong hai tuan th rat tot cua sc khoe. Neu thc hanh nh vay ma co them s chu tam th cac tieng nay se lam cho bo nao tr nen linh hoat va song ong hn cung vi kha nang an tru trong hien tai. ieu nay rat phu hp vi li tung cua ch Tang Tay Tang. Quy thay thng tung cau than chu Um Mani Pat Me Hum vi am thanh tram va dai. Con cac v tu theo Tnh o niem cau Nam Mo A Di a Phat, nhat la quy thay co Trung
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Hoa, cat li hat Nam Mo A Mi To Fo, ngan nga, tram bong va keo dai. Li niem nay c phoi hp trong the tap Dng Sinh Tam Phap de gia tang phan buong th khi tap vi muc ch cam nhan nguon an vui sau tham ni Tam va ni bo nao. Co the tap cac the nay sau khi tap Kh Cong Thieu Lam hay tap rieng re khi thay ngi b cang thang than kinh. Cach ay 1500 nam, vao i nha Tuy tai Trung Hoa, cac bac thay a day Luc Am Lieu Phap, dung sau am thanh theo cac mua khac nhau e cha tr benh tat. Ngi thc hanh phoi hp hi th va ong tac va ch phat am trong mieng (khong thanh tieng ra ngoai) cac am thanh: Xu, He, Si, Chu, Hu va Xi. Noi tom lai, nhieu nen van hoa co nhng sinh hoat tap luyen lien he gia am thanh va sc khoe. Chung ta biet phan vo nao trc tran ben phai lien he vi s nhan biet ve khong gian cung vi s sang tao. Vien ai hoc University of California Irvine (UCI) a to chc mot cuoc nghien cu chng to ngi nghe nhac Mozart bai Sonata for Two Pianos giup gia tang kha nang ve nhan biet khong gian cung kha nang sang tao. Tai sao lai la nhac cua Mozart? V cau truc ban nhac co nhieu giai ieu nen giup cho bo nao ngi nghe van ong theo s can xng lien he en phan nao cao cap. Nh vay, nghe nhac co ien co the giup cho tre em ghi nh va s dung cac d kien tot ep
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hn. Ngoai ra, trong cuoc nghien cu ve nghe nhac lam giam bt benh thieu tap trung (attention deficit desease hay ADD) ni tre em. Cac nha nghien cu cho cac em b benh nay nghe nhng bai trong 100 Masterpieces, Vol. 3: Wolfgang Amadeus Mozart va phan Piano Concerto No. 21 in C, The Marriage of Figaro, Flute Concerto No. 2 in D, Don Giovanni cung cac ban hoa tau khac, th thay cac em gia tang kha nang chu y cung thai o tot hn. Tuy nhien cung co nhieu loai nhac a en s tan pha nh nhac Rock, theo bac s Thomas Verny trong cuon B Mat Ve i Song Cua Thai Nhi, (The Secret Life of the Unborn Child), khi ngi me co thai nghe loai nhac vi am thanh d doi nay th thai nhi ap trong bung ngi me rat manh. Nh vay, chung ta co the noi neu ngi me mang thai th nen nghe cac loai nhac co ien em du hay niem cac cau than chu nh Um Mani Pat Me Hum hay cau niem Phat Nam Mo A Di a Phat rat tot cho con cua mnh. Neu thch danh hieu Quan The Am Bo Tat th hat theo li niem cua tang oan Lang Mai Nam Mo Bo Tat Quan The Am roi cau nguyen gia ho cho me con c an lanh khoe manh cung rat hu hieu. Bac s Amen cung nhac nh them la thuy thai dng cua bo nao, nam pha hai ben mang tang lien he en s phat ra am ieu von rat quan trong cho s lam lanh benh cung nh sc khoe. Cac ton giao ong phng tung hay hat
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Phung Sn

am ieu e a en trang thai bnh an ky dieu. Hien nay tai Hoa Ky, co nhng trung tam cha tr cho benh nhan nhay theo ieu nhac giup ho chong bnh phuc.

7. Thc Hanh Song Khoe Manh Va Hanh Phuc


Nh a trnh bay ro ni phan trc ay, van ong the lc la mot viec lam can thiet giup cho chung ta c khoe manh ve the chat, phat trien tr nh, nhan thc, quyet nh ung va an vui tinh than.
Than Giam huyet ap Giam nguy c b tieu ng Giam nguy c b rong xng Giam nguy c b tim ngng ap cap tnh Giam nguy c b ot qu Giam nguy c b ung th ruot gia Giam nguy c ung th vu Bao ve te bao than kinh khong b nhiem oc cung rat nhieu ieu tot lanh cho than va tam na. Tam Giam chng lang tr Duy tr lanh manh tr oc ni ngi cao nien Giam chng tram cam Giam chng lo au Gia tang niem vui Gia tang cam giac thoai mai Gia tang cam giac tch cc, cam thong

Bang 7 (15-1) Li ch Cho Than Tam

Khi chung ta i bo, chay, tap Kh Cong, lay Hong Danh Ch Phat, tap the duc, chi the thao, tim ap nhanh hn va chuyen nhieu mau cung dng kh en bo nao va cac bo phan khac trong c the. Co rat nhieu cuoc nghien
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Kh Cong Tam Phap 2

cu cho thay van ong the lc va phai se lam cho than the va tinh than c khoe manh hn (xem bang 15-1). Neu thc hanh ieu noi tren cung vi an uong lanh manh nh bt an dau m bao hoa, dau nhan tao (trans fat), tht va gia tang an trai cay, cac loai rau trai, ngu coc lt, uong u nc, bo thuoc la va tranh ru, c bac, cac thc an co nhieu ng, bot ngot, biet cham soc i song tam linh tot ep th chung ta se song khoe manh, song lau va song hanh phuc. Kh Cong Tam Phap la s phoi hp tot ep cua Thien tnh lang va Thien hoat ong cung vi cach dinh dng va loi song lanh manh trong i song hang ngay. Thien tnh lang em en rat nhieu s li ch ma chung ta a biet qua cac chng trc ay. Phoi hp Thien tnh lang va Thien hoat ong, tc la chu tam vao cac ong tac va hi th khi tap luyen cung nh trong cac sinh hoat khac, th d nhien ket qua se tot ep boi phan. Ngoai ket qua khoe manh ve the chat va tinh than, mot muc ch rat quan trong khac khi tap Kh Cong Tam Phap la a en niem an vui ky dieu. Khi noi ky dieu la noi en tnh chat sau tham, ben b, an bnh nhng linh ong va tch cc cua niem hanh phuc co mat ni bo nao va ni Tam. V thong thng ai trong chung ta cung biet Thien la tot, van ong the lc la tot, an uong ung la tot nhng neu khong co ong lc manh me thuc ay th chung ta khong thc hanh c mot chng trnh
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eu an. Trong Kh Cong, ong lc o la niem an vui ky dieu cung bieu lo mot luc ni bo nao va ni tam. Tam va bo nao la hai thc the cung co mat mot luc, mot ben la vat chat mot ben la khong vat chat. S tap luyen nay phoi hp tat ca nhng kham pha tot ep nhat cua cac nha than kinh hoc trong cac phan a noi tren cung vi truyen thong kh cong va tam linh cua Phng ong. eu ac biet la s ng dung at tren nen tang nhan qua (cause and effect) la nen tang cua khoa hoc thc nghiem. Thc hanh ung th co ket qua, thc hanh khong ung th khong co ket qua. Vay lam sao thc hanh cho ung la ieu chung ta can nh, gom co: 1. Kh Cong Thieu Lam Tap cac the cho that ung theo li hng dan. Nen nhn vao gng e xem v tr tay chan ma e cho that ung. Khi ht vao, luc nn th, cach van chan kh hay ay hi en cac vung Tho 1, Kim, Thuy, Moc, Hoa, Tho 2 va Tho 3 phai cho ung: Ht vao, nn th, ay hi, cam nhan cam giac (hi cang) vung van chan kh en. Khi tap co ngi hng dan, ngi tap khong em so e khoi b phan tam. Khi tap mot mnh, cam nhan nn va u la th ra, cung khong em so. Luc th ra rat quan trong: Cam nhan cam giac buong th ni bo nao. Cam giac nay dan dan phat trien va
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chuyen dan sang pha nao trc tran ben trai cung vi cam giac an vui thch thu gia tang. Tuy nhien, ng qua chu tam mong muon cam giac an lac xuat hien ma e no t nhien xuat hien. Khi chu tam vao hi th va cam giac xuat hien ni than va ni bo nao (khi tap kh cong va ca cac phan tap ke tiep) th hoat ong ni vung lien he en s chu y thuoc ban cau nao ben phai gia tang hoat ong, tao ra s phat trien quan bnh gia hai ban cau nao. Khi th mi hi cho sach phoi th gia tang trang thai buong th, a en ket qua an lac. 2. Cac The Yoga Cac the Quan Bnh Chan Kh, Vng Nao va Van Noi Lc giup ch nhieu cho sc khoe cua bo nao va toan than. Khi tap cam nhan nang lng gia tang ni bo nao va ni than. 70 ong tac Yoga giup gia tang sc manh va s deo dai cua cac bap tht, gan va s cng cap cua xng cung s ket hp chc nang hoat ong cua cac vung trong c the. Tap vi s chu tam rat tot theo truyen thong Yoga. 3. Dng Sinh Tam Phap Tam the Dng Sinh Tam Phap la s van ong tay chan hoa hp, can bang va oi xng cung vi tieng nhac
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niem tram bong lam cho hai ban cau nao gia tang s hoa ieu, a en trang thai Than Tam Nhat Nh trong niem an vui sau tham va bnh lang. Tam, cai biet toan dien, biet ve cac cam giac nhng vung khac nhau ni bo nao nh cam giac an vui thoai mai ni vo nao trc tran ben trai (VNTT ben trai), cac cam giac phat sinh khi chuyen ong chan tay ni vung nh au, biet ve hi th vao, hi th ra, cam giac hi cang tai nhng ni van chan kh en va trang thai an bnh, vang lang cua tam khong co cac y tng khi day trong khi tay chan chuyen ong ieu hoa. Neu co th gi chung ta nen tap het cac the noi tren. Neu t thi gi hn th tap Kh Cong Thieu Lam va Dng Sinh Tam Phap. Neu co rat t th gi th nen tap Kh Cong Thieu Lam trc khi an sang, va cung xin nh an sang hay iem tam la mot viec rat can thiet cho sc khoe va s quan bnh tot ep cua c the. Nhng v ve hu co nhieu th gi nen tap tat ca va phoi hp vi Lay Hong Danh theo Kh Cong e gia tang sc khoe, nhat la duy tr sc khoe cua cot song lau dai. Neu quy v thch i bo, chay bo, ap xe ap, tap the lc th tap Kh Cong Thieu Lam roi duy tr trang thai an vui va tap qua cac th noi tren cung rat tot. Nhng v nao co nhieu kha nang sang tao trong lanh vc van chng, nghe thuat trnh dien, hoi hoa, soan nhac, ca hat, hoac tham khao tai lieu nghien cu, day hoc, ieu hanh c
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s thng mai, du lch, oc th, sang tao trong nganh thi trang, dien xuat, the thao chuyen nghiep, neu tap Kh Cong Thieu Lam, Yoga, Dng Sinh Tam Phap va Thien tnh lang se cam nhan c nang lng hanh phuc, cam thong va hieu biet gia tang, a en nhieu thanh cong tot ep hn trong pham vi chuyen mon cua mnh. Tam va bo nao la hai th bat kha phan, muon co an vui, thng yeu va hanh phuc th phai co mot bo nao lanh manh. Bac s Daniel G. Amen nhac nh chung ta phai t nhac nh nhng ieu quan trong cho bo nao nh sau: 1. Cham soc bo nao qua an uong tot, tap luyen va Thien, 2. Tranh lam cho bo nao b thng ton, 3. Khong dung hay tranh nhng chat lam hai nao (ma tuy, thuoc la, ru hay mot so cac loai thuoc an than nh Xanax, Ativan, Valium, thuoc nhom benzodiazepines, hoac la mot so cac chat hoa hoc diet tr sau bo), 4. Van ong the lc hang ngay, 5. Ngu ay u, thng la tam tieng moi ngay, 6. Tng quan tot ep vi nhng ngi chung quanh, 7. Tch cc nga lao hoa e tre lau qua dinh dng, sinh to, van ong tr nao, van ong the lc, song i vui ti, nghe hay chi am nhac, i song tam linh tot, 8. Thc hanh Thien, 9. Moi ngay hoc hoi mot ieu g mi. ieu nay them vao von rat quan trong: Tr thanh mot
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huan luyen vien Kh Cong Tam Phap e thc hanh ca 9 ieu noi tren thng xuyen. Ngi tap Kh Cong Tam Phap muon phat trien kha nang nhan thc, giai tr cang thang, thoai mai trong cac hoan canh kho khan, phat trien sc khoe, i sau vao niem hanh phuc ky dieu cua i song tam linh va the chat th nen tap luyen moi ngay cho thanh thuc. Sau o, qua nhng kinh nghiem an vui sung sng va sc khoe gia tang cua chnh mnh ma i hng dan cho ngi khac. Neu chung ta tap do ngi khac hng dan th ket qua c ba phan va neu sau o chung ta t tap luyen th ket qua tang len nam phan. Con neu chung ta i hng dan cho ngi khac th ket qua len en mi phan, cha ke vong tay than hu chung ta se m ra rat rong ln va s cong hien an vui va sc khoe cua chung ta tao ra mot phan ng day chuyen noi tiep khong ngng ma moi ngi trong mang li sc khoe va an vui o la mot vien ngoc toa chieu anh sang cua chnh mnh ong thi phan chieu anh sang cua tnh thng, an vui, sc khoe va hanh phuc cua hang ngan vien ngoc chung quanh. Cuoc hanh trnh nao cung bat au bang bc au tien. Va trong chng trnh tap luyen Kh Cong Tam Phap, bc au tien la th an ien. Th an ien vi Tam tnh thc cung la bc mau nhiem ke tiep cho en bc cuoi cung va o la nen tang cua s thc hanh lien tuc moi ngay.
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Tren thc te, khi tap Kh Cong Tam Phap, phoi hp gia Thien tnh lang va Thien hoat ong, chung ta khong thay co bc nao la bc au, bc nao la bc gia va bc nao la bc cuoi. Moi hi th vao, moi c ong tay hay chan, moi cai nn hi cung cam nhan vung chan kh chuyen en, moi cai th ra cung tam nhan biet cam giac an vui thch thu ni bo nao, la mot bc tuyet oi vao chon hanh phuc ky dieu trong khong gian bao la va thi gian vnh cu. Do chnh la bc au tien cung xuat hien vi bc cuoi cung.

8. Xin oc Them Tai Lieu Tham Khao


e tm hieu them ve cac li ch cua Thien trnh bay trong chng nay, xin quy v vui long oc them trong cac tai lieu tham khao lien he sau ay: Daniel G. Amen, Making a Good Brain Great, Harmony Books, New York, 2005 cung cac tai lieu hng dan khac. Daniel Goleman, Working with Emotional Intelligence, Bantam Books, New York, January 2000 Kabat-Zinn J, Lipworth L, Burney R, Sellers W. Four year follow-up of a meditation-based program for the self-regulation of chronic pain: treatment outcomes and compliance. Clinicle Journal Pain, 1986
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Kabat-Zinn J, Massion AO, Kristeller J, Peterson LG, Fletcher K, Pbert L, et al. Effectiveness of a meditationbased stress reduction program in the treatment of anxiety disorders. American Journal Psychiatry, 1992 Kabat-Zinn J, Full catastrophe living: using the wisdom of your body and mind to face stress, pain, and illness, Random House, New York, 1999. Zara Hoshmand, Conciousness at the Crossroads, coversation with the Dalai Lama on brain science and Buddhism, Mind and Life Institute, Snow Lion Publication, New York, 1999 Science Journal, November 2004, Sharon Begley, Scans of Monks' Brains Show Meditation Alters Structure, Functioning, November 5, 2004 Bac s Ngo Gia Hy, Kh Cong Hoc va Y Hoc Hien ai, nha xuat ban Tong Hp ong Nai, Viet Nam Meditation associated with increased grey matter in the brain, Neuroreport. 16(17):1893-1897, November 28, 2005. Lazar, Sara W. a; Kerr, Catherine E. b; Wasserman, Rachel H. a b; Gray, Jeremy R. c; Greve, Douglas N. d; Treadway, Michael T. a; McGarvey, Metta e; Quinn, Brian T. d; Dusek, Jeffery A. f g; Benson, Herbert f g; Rauch, Scott L. a; Moore, Christopher I. h i; Fischl, Bruce d j

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Bai oc Them DINH DNG LANH MANH Trong bai oc them nay chung ta noi en cach an uong sao cho c the c lanh manh, va the theo li yeu cau cua mot so ao hu, ve mot phng thc e giup ta bt nguy c ve benh tim mach (cardio-vascular disease) va benh lan tr (Alzheimer disease).

1. Chat Cholesterol La G
Chung ta thng nghe chat cholesterol anh hng rat nhieu en sc khoe trong o co benh ve tim mach va benh lan tr. Trc het, Cholesterol la mot chat can thiet cho c the, no ket lai thanh mot mang boc hay da te bao, no cung c che bien thanh chat act mat (bile acids) e tieu hoa thc an, va no cung la mot chat quan trong cua viec lam ra sinh to D va mot so chat khch thch to, hormone, trong o co ca hai th estrogen va testoterone. Cholesterol c chuyen i trong mau bi chat lipoprotein (mot chat trong nhom cac protein ket hp vi chat beo). Tat ca cac chat lipoprotein eu co nhng thanh phan can ban nh nhau: triglyceride, protein, cholesterol
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va phospholipid. Tuy nhien, ty le cua cac chat nay khac nhau tuy theo loai lipoprotein. Co hai loai lipoprotein lien quan mat thiet ti sc khoe: loai long, Low Density Lipoprotein hay LDL va loai ac, High Density Lipoprotein hay HDL. Hai phan ba (2/3) chat cholesterol trong mau la LDL cha nhieu chat beo, neu LDL cang cao th cac mach mau trong khap c the (ch khong ch ni tim) co nguy c b x cng, nen LDL b goi la Cholesterol xau. Con chat HDL th c goi la cholesterol tot v cha nhieu protein hn chat beo, lai co nhiem vu chuyen ch chat m ve gan e t o gan chuyen hoa thanh mot loai muoi mat (bile salt) roi tong ra ngoai theo ng ruot gia. Nh vay, trong giong song huyet, chat cholesterol xau LDL nh mot chiec thuyen ch ay chat beo roi thay xuong song, con chat cholestrol tot HDL nh mot chiec thuyen i vt cac chat beo nay. Do o, lam cho chat cholesterol tot HDL gia tang va chat cholesterol xau giam i la lam cho nguy c b tim mach giam xuong, cung nh giup cho cac mach mau nao c thong lau dai, tranh luon benh lan tr phat sinh.

2. So o Ly Tng Ve Cholesterol Va Huyet Ap

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Phung Sn Loai Cach lam cho tot tot hn len, hay xau xau bt i Cholesterol noi chung Di ( < ) An t i cac chat sau ay: 200 mg/dl Chat beo bao hoa, saturated fat, co nhieu trong cac loai tht Chat beo nhan tao, transfat hay hydrogenated fat Cholesterol Chat Cholesterol xau Ngi b benh tim An that t chat beo bao hoa, LDL, Low Density saturated fat, co nhieu trong mach hay tieu cac loai tht ng: di ( < ) Lipoprotein An cang t cang tot chat 100 mg/dl beo nhan tao, transfat hay Ngi thng: hydrogenated fat. di ( < ) 130 An gao lc, rau va thc mg/dl pham co nhieu chat x. Chat Cholesterol tot HDL, High Density Lipoprotein Tren ( > ) 40 mg/dl So o cang cao cang tot Van ong, tap the duc, Kh Cong, Tai-Chi, Yoga Lam giam can neu beo ph Bo hut thuoc An uong nh tren 10. Giam cac chat beo noi chung 11. Giam cac chat cac -bo hay ng (carbohydrate, co nhieu trong banh keo, gao, ngu coc, trai cay) 12. Van ong (nh muc HDL) 13. Song an vui, giam cang thang (stress) 14. Giam an muoi 15. Bo hut thuoc, uong ru 16. An nhieu trai cay, rau, coc lt So o ly tng

Triglyceride, mot loai Di ( < ) 150 mg/dl chat beo c ton tr trong c the

Huyet ap la ap lc cua Ca hai so eu di dong mau khi lu ( < ) 120 / 80 mmHg chuyen, co 2 so: So au, systolic, khi tim bm mau So sau, diastolic, khi tim ngh

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Bang 8 (16-1) So o ly tng ve Cholesterol va Huyet Ap

3. ng Dung Bang Tren Vao Viec An Uong Hang Ngay


Chung ta eu biet ngi b benh tieu ng can phai an kieng v tat ca cac loai cac-bo hay ng (carbohydrate) t gao, bun, xoi, ng, cac loai au, banh m, trai cay ngot - tom lai t chat co bot hay ng - khi an vao se c tieu hoa thanh ng glucose, roi chuyen ngay vao mau. Mot thc pham co ch so ng (glycemic index) cao cho biet neu tieu thu mc ng trong mau se len cao tng ng, xin xem them phan thc pham pha sau. 1. Rau : 5 phan (5 serving, tc 2 cup) moi ngay. Dung nhieu loai rau khac nhau. Dung loai rau co mau xanh am (co nhieu folic acid) Moi ngay 1 da ln rau nhieu loai khac nhau tron lai. Them broccoli, cai bong trang, t tay, ca rot, ca chua, da leo, rau thm, v.v Rac flax seed meals (hat lanh) (2-3 muong canh) e co chat beo Omega-3 rat tot cho tim mach. 2. Protein : Toi thieu 25 grams t au nanh Gia tang an au khuon va cac thc pham t au nanh.
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Phung Sn

Boca hamburger chay 1 mieng co 13 grams hay 26% protein cho 1 ngay (cac sieu th co nhieu loai hamburger chay khac nhau). Cong them cac loai thc pham ngon va tot khac lam t au hu ky. Mot v au khuon cha 32 grams protein. Theo Bo Y Te, mc toi a protein can an la t 55 en 65 grams cho moi ngay. Tuy nhien, tr cac trng hp that can thiet, chung ta khong can phai an cho u so lng protein toi a o. Cac loai cha chay cung co nhieu protein nhng tranh ng an loai tron han the cho don. Chat nay rat oc, khong bai tiet ra ngoai c, 98% se ton tai trong c the e roi tan pha cac bo phan nh gan, than, tim, v.v Luat cac nc hien nay la cam dung han the nhng mot so cac nha lam thc pham van len lut dung e thc an c don (nh trong cac loai cha chay hay tht, cac loai banh ph, banh bo hay banh keo). Ngoai ra, bac s Andrew Weil, giao s trng ai hoc y khoa University of Arizonas Health Science Center thuoc tieu bang Arizona, cung la chu bien nguyet san Self Healing, a nhieu lan bao ong cac thc an a goi trong bao plastic (ma chung ta thng goi la bao ni-long, nylon) nh cac loai cha hay banh sau o c e boc nh the ma nau chn hoac bo vao microwave ham nong, nh the co the a en chng benh ung th
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v plastic lam t chat dau hoa, khi nong len, tiet ra cac chat hoa hoc tham vao thc pham, co the tao ra nhieu phan ng oc hai cho c the. Vay ta hay nh g bo boc plastic trc a. 3. Chat Beo : Tranh toi a chat beo bao hoa (saturated fat) va chat beo nhan tao (transfat) a. Chat beo khong bao hoa (unsaturated fat) rat tot Lam giam chat cholesterol va nhat la chat cholesterol xau LDL Chat beo Omega-3 lam giam nguy c ket mau cuc, lam cho tim ap eu hoa va nhat la giam mc cholesterol xau LDL. Omega-3 co trong ca, dau flax seed hay bot xay, ban trong bao flax seed meals. An cac hat beo nh walnut, ieu, hanh nhan, au phung (neu dau phung xay hay b au phung th co lp dau phu tren mat mi tot). Moi ngay an di 10 hat. b. Chat beo bao hoa (saturated fat) Lam hai sc khoe, nen giam toi a Co trong: B, ca rem, sa bo, tht ong vat, dau da, thot not, chocolate cung cac th banh t sa bo che bien. c. Dau nhan tao (transfat, hydrogenated fat)
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Phung Sn

Th nay rat co hai cho tim mach, tranh toi a. Thng co trong: cac thc an chien don tai cac nha hang nh McDonald chien khoai tay, margarine, shortening, b au phung khong co lp dau phu len tren, cac loai banh m, banh don (cracker), cookies, cereal, m goi an lien, v.v(xem ni bao b ng banh). Dau nhan tao c goi la hydrogenated fat la do s che bien t loai dau an thng nh dau au nanh hay dau bap bang cach lam cho dau nong len roi thoi cho cac bong bong chat khinh kh (hydrogen) xuyen qua e bien thanh mot loai chat beo co kha nang gi thc pham lau h hn nen goi la hydrogenated fat hay transfat. Tuy nhien, dau nhan tao nay lai lam cho so lng cholesterol xau LDL tang a en chng nghen ong mach. 4. Trai Cay : 4 phan (4 serving, tc 2 cup) moi ngay. An nhieu loai trai cay khac nhau nh tao, nho, cam, xoai, chuoi, bi, cac loai trai cay nhiet i. Chia eu ra trong ba ba an trong ngay. Trai cay mau sac am a khac nhau cang tot v cha nhieu loai antioxidiant chong ung th. Carbohydrate (chat cac-bo va ng): tng ng vi 50% calories moi ngay.
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5.

Kh Cong Tam Phap 2

An chat cac-bo trong ngu coc lt nh gao lt, nep lt th tot hn an gao trang. An them cac loai au kho nh au en, au pinto, au o, au xanh (tai ch Vons, khu ban au co ban bao cha 15 th au). Cac th tren cha nhieu chat x. Bac s Dean Ornish e ngh tang an cac loai au len t 70 en 80% cho nhng ngi muon cha lanh benh tim mach qua an uong (xin xem phan sau). 6. Chat X : a. Chat x hoa tan Lam giam chat cholesterol nhat la cholesterol xau LDL bang cach ket vi chat nay (cholesterol-based acids), ngan khong cho chung hap thu vao mau, roi tong ra ngoai theo ng bai tiet. Co nhieu trong oat bran, oatmeal, cac loai hat au, tao, barley, ca rot. b. Chat x khong hoa tan Giup cho nhuan trng rat tot va nga chng ung th ruot gia Co trong cam lua m, bot lt, gao, nep lt, rau, trai cay. Muoi :

7.

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Phung Sn

C the ch can 500mg muoi moi ngay. Nhng bnh thng ai cung thch man ma, nhng toi a la 2,000mg (hay 2 grams mot ngay). Nen nh mot muong canh x dau co 1.029 mg muoi, mot muong ca phe muoi cha 2,300 mg muoi. An vao tren 2,500mg muoi rat co hai cho tim mach. Chu y: Cac loai thc pham ong hop cha rat nhieu muoi. An chay ma ch an tng x dau va chao th rat co hai cho sc khoe v co nhieu muoi. Cac mon chay ngon ban ngoai tiem cung cha nhieu muoi va chat beo (nen oc bao b ng thc pham). 8. Ch so ng trong thc pham :
Ch so ng cao (nen tranh) Gao trang, gao nep Chuoi (an t) Khoai tay Banh m trang Khoai tay chien Cereal nhieu ng Bun, m si trang Nc ngot nhieu ng Mat ong, ng phen, ng trang (giam toi a) Ch so ng thap (tot) Gao lt, nep lt Tao, man Cac loai au Banh m lt Oatmeal Cereal lt Bun lt, m si lt Nc loc, nc tra (khong co ng)

Bang 9 (16-2) Ch so ng

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4. Thc n Gian D
Co the linh ong thay oi cho phu hp hoan canh moi ngi mien sao cho co: toi thieu 25 grams chat am (protein) t au nanh (co the khuay bot au nanh vao sa au nanh), 2 cup rau hay 5 phan(serving), 2 cup trai cay hay 4 phan (serving), 3 grams chat beo Omega-3, cac loai trai cay va cu cung cac loai gao, coc lt. Nen an chay toi thieu moi tuan 2 ngay. Neu an man th ca va tht trang tot hn tht o. Cach an moi ba tuy moi ngi va xin theo bang e ngh loai va tong so cac thc an pha di: Sang: Cac th au ham (hay oatmeal) + hamburger chay + sa au nanh + trai cay. Tra: Mot da rau ln + gao hay nep lt + thc an t au nanh + nc trai cay + trai cay. Toi: Trai cay. Nh rac them flax seed meals (hat lanh) 3 muong canh, 1 vien multi-vitamin, 1 vien Omega-3. Neu can th
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Phung Sn

them 1 vien B-complex, aspirine 81 grams co boc ngoai e khoi hai bao t (nen hoi bac s khi uong aspirine dai han). An va u e ng len can. Tranh toi a keo banh, dau da (nc cot da), thc an ngot, chocolate, mat ong, ng phen, nc ngot. TOM LAI: An uong va phai, ieu o, an cac loai co nhieu chat x va gia tang van ong.

5. Cach An Uong e Phong Nga Benh Tim Mach


Thong thng chung ta nghe noi moi ngay trung bnh can an vao t 2,000 en 2,5000 calories. Tuy nhien, bac s Dean Ornish e ngh nhng ngi muon duy tr hay giam bt can th nen an t hn. Muon biet mot ngi moi ngay can bao nhieu calories th lay trong lng tnh bang pounds (lbs) nhan vi 11.4. Th du 150 lbs x 11.4 = 1,710 calories. Sau ay la bang phan phoi nhap lng thc pham (food intake) neu ta muon phong nga cac benh tim mach.

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Kh Cong Tam Phap 2 Thc pham Tong so chat beo Chat beo bao hoa Chat beo nhan tao Chat cac-bo (carbohydrate) So lng a so la chat beo khong bao hoa 30% tong so calories That t, tnh chung vi tong so chat beo tren, di 8 grams Transfat hay hydrogenated fat: giam toi a Giam toi a keo, banh ngot, mat ong di 200 calories

Bang 10 (16-3) Nhap lng thc pham

Tom lai: 30% chat beo, 30% chat am va 40% chat cac-bo. Cach an uong noi tren la e cho nhng ngi ang manh khoe phong nga benh tim mach. Rieng nhng ngi a b benh tim mach muon cha tr benh tim mach qua dinh dng, xin xem phan e ngh rat cu the cua bac s Dean Ornish (muc IV).

6. Xin Nhac Lai Mot ieu Rat Quan Trong


Van ong the lc nh tap the duc hay Kh Cong Tam Phap toi thieu 1 gi moi ngay. Khi tap cac the Dng Sinh Tam Phap hay cam nhan niem an lac ni Than va ni Tam, ngha la kinh nghiem ve trang thai rong lang bao la, niem an vui va tam toa chieu sau khi tap.

7. Phuc Hoi Tim Mach

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Bac s Thomas Lee la chuyen gia cha tr benh tim mach, giao s trng ai hoc y khoa Harvard, giam oc c quan cham soc sc khoe cong ong, va la chu but cua nguyet san sc khoe Harvard Health Letter. Khi mot oc gia hoi ong ta: Trong mot cuoc soi tim, bac s thay toi co ba ng ong mach tim b nghen cung mot so mach mau gan b nghen khac pha sau tim. Bac s cham soc toi khuyen hay ch va xem dien tien ra sao! Vay, ngay bay gi toi phai lam g? D nhien moi quan tam cua hau het benh nhan la phai thong tim hay mo ngay e tim c khoe manh, tranh b nhoi mau c tim (heart attack). La mot bac s chuyen khoa kinh nghiem va gioi, bac s Thomas Lee tra li la bac s cua benh nhan a co mot quyet nh ung la khong lam mot cuoc thong tim (angioplasty) cho moi benh nhan b nghen ong mach v benh co the cha en noi tram trong lam va lam thong tim cung khong lam cho nguy c b chng nhoi mau c tim giam bt! Tai sao? V neu mang bao mot mang x va ong mach (atheroscloresis plaque, mot mang chat beo ong trong thanh trong ong mach), b be ra a en hau qua tao ra nhng cuc mau ong lam nghen mach mau. a so cac benh nhan b chng nghen mach mau eu co rat nhieu mang bao x va ong mach trong mach mau khap trong c the. Do o, mot cuoc thong tim se khong u lam
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cho nguy c b mau cuc noi tren bt i. Ngi benh phai kiem soat lng cholesterol xau LDL xuong con t 70 en 80 mg/dl (trong khi ngi bnh thng th di 100 gm/dl la u). Ngoai ra nen uong mot vien aspirine moi ngay va cha tr nguyen nhan cua chng nghen mach mau tim nay (tuy nhien co ngi uong aspirin khong hap v co the lam loet da day). Trong ao Phat chung ta thng nghe cau Bo Tat s nhan, chung sanh s qua. Ngi co s hieu biet chan that s tao ra nguyen nhan a en hau qua xau, con ngi thng th khi hau qua en mi s hai, lo au.. Trong y khoa hien nay, nhieu bac s khuyen khch, va nhat la chnh phu Hoa Ky, qua Bo Y Te, la phai phong nga benh tim mach qua cach dinh dng, gia tang van ong va co i song giam bt cang thang. Con nhng ngi a b benh tim mach roi th sao? Bac s Dean Ornish, chuyen gia tim noi tieng qua chng trnh Lam Chuyen Ngc Benh Tim Mach (Reversing Heart Disease). o la chng trnh duy nhat a giup cho nhieu ngi cha lam benh tim mach ma khong can dung thuoc hay giai phau. Ong nhan manh: Muon chuyen ngc lai benh tim mach th cach an vi ty le so calorie t thc pham gom 30% chat beo, 40% chat cac-bo va 30% chat am khong ap dung c. Tai sao? V an 30% chat beo co the phong nga chng x va ong mach phat sinh nhng
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Phung Sn

khong lam cho nhng x va ong mach ang co giam xuong. Do o, muon lam cho chung giam xuong hay chuyen ngc lai benh tim mach, th phai ha mc an chat beo xuong con 10% tong so calorie an vao. Va neu ap dung toan bo chng trnh nay gom co an kien g, lam giam cang thang, van ong, bo hut thuoc la cong them thc hanh i song tam linh tot ep th benh nhan co c hoi phuc hoi. Nguyen nhan tao ra cac th lam nghen ong mach (neu ni tim th a en chng nhoi mau c tim, neu ni nao th sinh ra chng ot qu hay stroke) dan dan c phat sinh theo mot chuoi bien co hay duyen hp nh sau: Khi mang ong mach vanh tim b thng th c the t cha tr bang cach tao nen mot mang che nh bang dan (band aid) tren vet thng. Mang che nay ket hp bang cac chat cholesterol, collagen va cac th khac. Tuy nhien, neu vet thng ton tai lau dai th bang dan nay cang luc cang ln hn, lp nay chong len lp kia, tao thanh mang x cng lam nghen ong mach. Vay nguyen do nao khien b thanh trong cua ong mach b ton thng? o la: Mc o cholesterol trong mau cao. An vao qua nhieu cholestrol va chat beo bao hoa (khong lien he en mc cholesterol cao). Ap huyet cao.
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Nicotin va cac chat oc trong thuoc la c hap thu vao mau lam ton thng ong mach vanh tim. Do o, bac s Dean Ornish thc hien mot chng trnh cha tr tan goc benh tim mach da tren nhng nguyen tac sau: Giam an cang nhieu cang tot cholesterol va chat beo bao hoa v cang an nhieu hai th nay th lng cholesterol trong mau cung ap huyet gia tang. Khi b thanh pha trong ong mach b ton thng, so lng cholesterol xau LDL gia tang roi ket vao b thanh ong mach. Cac chat goc t do (free radicals) lam ocxt hoa LDL tao ra mot phan ng day chuyen lam cho tnh trang tr thanh nguy nhiem hn. Do o, can an rau va cac th trai cay co nhieu chat chong ocxt hoa hay antioxidant la rat can thiet. An chay la cach dinh dng tot nhat (vi ieu kien la giam that nhieu dau trong thc an, giam an ng cung cac loai keo banh cha nhieu chat beo nhan tao hay trans fat) v thc an chay co t cholesterol va chat beo bao hoa, thng co nhieu trong tht. Chat cholesterol tot HDL co nhiem vu chnh la loai bt cac cholesterol xau LDL ra khoi mau trong c the bang cach em LDL ra khoi cac te bao roi a vao trong mat, t o c chuyen hoa va bai tiet ra khoi c the. Khi an t cholesterol th c the khong can phai loai tr chung
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nhieu. Do o c the khong can san xuat nhieu cholesterol tot e lam cong viec nay a en ket qua la so lng HDL giam va so lng LDL cang giam nhieu hn na. Bo hut thuoc la v thuoc la lam tang LDL va lam giam HDL. Giam bt muoi va tranh an bot ngot (MSG: monosodium glutamate). Tranh uong ru v ru tao ra hau qua hai cho bap tht tim. Lau ngay lam cho tim ap yeu i c goi la chng alcohol cardiomyopathy. Ru cung lam h hai mot so bo phan khac, nhat la gan. Rieng oi vi phu n, co the a en ung th ngc. Van ong lam tang cholesterol tot HDL. Co nep song an lac va t cang thang.

8. Cach An e Chuyen Ngc Benh Tim Mach


10% chat beo (a so la chat beo polyunsaturated va monounsaturated co trong dau thc vat, chat beo bao hoa rat t). 70 en 80% chat cac-bo (t cac coc lt, au va rau trai). 15 en 20% chat am hay protein. 5 milligram cholesterol moi ngay. ay la cach an chay hoan toan, khong co ca tht. Bac
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Kh Cong Tam Phap 2

s Dean Ornish cung giai thch tai sao an qua t chat am nh tren: V khi an cac chat cac-bo phc hp t coc lc va cac loai hat au th chung kep hp lai thanh mot so lng chat am u cho c the. An nhieu chat am qua lam cho xng mat khoang chat va b chng xng xop, an t chat am qua cung lam hai cho c the. Chat am c hp thanh bi cac chat animo acid. Co 22 loai animo acid, chung ket hp vi nhau thanh hang ty loai chat am khac nhau. C the chung ta t tao ra 13 loai animo acid nay, con 9 loai kia c cung cap t thc pham. ay la nhng loai animo acid rat can thiet, trong o co 3 loai rat quan trong la lysine, trytopan va methionine. Cac chat protein t tht hay rau khi an vao eu tieu hoa thanh cac chat animo acid. Tuy nhien cac loai rau trai khong cung cap ay u cac animo acid can thiet cho c the. Vay tai sao nen an chay ma khong an ca tht cho u chat tot nay? Ly do rat gian d: Tht cha chat am nhng cung co qua nhieu chat m bao hoa lam hai tim mach. Cac loai coc lt va au lai cha cac th nay, nhat la ba loai animo acid quan trong noi tren, theo mot ty le khac nhau. Do o, an chay muon cho co ay u cac chat am can thiet th phoi hp cho ung trong ba an nh sau:

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gao lt va au (cac loai au ham) dau khuon va gao lt bun hay si m va au banh m lt va au

Theo bac s Ornish, chung ta co the phoi hp bat c loai au va coc lt nao e co c ba an ay u cac chat am can thiet. Do o, khi an mot ba an co cm va cac loai au th chung ta co ay u cac chat am can thiet nh an tht va trng! Va neu an ay u so calorie can thiet cho c the moi ngay bang cm va cac loai au ma khong can an tht, ca, trng, th chac chan chung ta co ay u cac loai chat am can thiet cho c the. Ve cac loai dau an, th t chat beo bao hoa nhat la Canola Oil (Puritan) ch co 0.8 grams trong mot muong canh. Nc cot da cung nh dau da la th oc hai nhat vi 11.7 grams chat beo bao hoa trong mot muong canh. Va nhng ngi theo chng trnh ao ngc benh tim mach nay can nh: Du an dau tot i na th cung ng an qua 10% trong ba an. Do o, khong nhng khong an tht ca, uong sa bo ma con khong an bat c loai hat beo nao (nh hat ieu, au phung, hanh nhn, trai b, trai olive, da va nhat la nc cot da) cung cac thc uong co lng chat beo cao. V du: Sa au nanh Vitasoy Complete ng trong hop giay, ban tai cac sieu th, cha 2 grams chat beo khong bao hoa va 0 gram chat beo bao hoa, trong khi cac
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loai sa au nanh khac cha ng so lng chat beo bao hoa va khong bao hoa cao hn nhieu! Bac s Ornish nhan manh neu theo chng trnh an e ao ngc benh tim mach nay th: Moi ngay se an vao t 15 en 35 grams chat beo tuy theo can lng moi ngi nh 110 pounds th an toi a 15 grams chat beo, 130 pounds th an 18 grams chat beo, 150 pounds th an 23 grams chat beo, 220 pounds th an 34 grams chat beo, v.v An ay u va an no trong moi ba an ch khong co nhn hay an t i trong moi ba an, do o khong them an va ket qua la ch an u ma thoi. Khi i an nha hang, du la an chay, nh tranh an cac th chien dau, long o trng, cac thc an nhieu chat beo, co qua nhieu muoi hay chat bot ngot. Tom lai, an uong la niem vui trong i song. An ngon va lanh manh la ieu can thiet cho sc khoe lau dai va khi co benh th nen can than hn e mau lanh benh.

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Chung toi xin cam n quy An Nhan a giup an tong sach Kh Cong Tam Phap 2
Quy ao Hu An Nhan ......................................... USD Nhom Anh ao giup ........................................... 1,250 Nhom Kh Cong Tam Phap giup Tran Th Nhang.................................................... 80 Lisa Thai ............................................................... 20 Nguyen Th Hanh Nhn..................................... 220 Ngo Lien Hoa....................................................... 20 Nga Nguyen.......................................................... 60 Lisa Tapia (Dieu Hai) ........................................ 115 Tran Th Chau ...................................................... 50 Pham Khoi va Pham Van .................................... 50 Pham Th Anh ...................................................... 40 oan Mo Lan ....................................................... 80 Lng Ngoc Anh va gia nh............................... 20 Hoang th Xuan Lan............................................. 50 Nguyen Long ........................................................ 40 Cindy Tuyet Nguyen .......................................... 100 Nguyen Lan Anh ................................................ 100 Lu Chi Vien ........................................................ 20 Nguyen Thanh Thuy .......................................... 100 Hoang Van c.................................................. 100 Hong Loan ............................................................ 10 Dieu Mac .............................................................. 70 T Chanh .............................................................. 40 Nguyen Minh va Nguyen Kim Cuc .................. 100 Nguyen Duy.......................................................... 20

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Nguyen Vien ........................................................ 20 Nguyen Dung ....................................................... 20 Thuy Bui ............................................................... 50 Nguyen Thuy Hoa ................................................ 20 Bao c ................................................................ 20 Nguyen Can.......................................................... 20 Hoa Cao ................................................................ 20 Vo Danh............................................................... 5 o Th Thm ........................................................ 10 Le Van Th ........................................................ 100 Dieu Mai............................................................. 100 Le Quy................................................................ 100 Thai Bnh, Hp oan, Van Lang, Phu Cng, Phu Quy .......................................... 100 Le Hoa ................................................................ 100 Hoa Cao ................................................................ 20 Vu Th Nhan ......................................................... 10 Nguyen Trung Ngoc ............................................. 50 Pham Th Hoa (Dieu Khai).................................. 20 Nhom Truc Vang Trng Quoc Kham............................................ 200 To Vnh Nguyen ................................................. 250 So ph ton in sach con lai se c bac s Trnh Van Chnh, trng nhom Kh Cong Tam Phap, trch trong quy cua nhom e tra, c lng la $4,350. Xin thanh tam cam ta Quy V.

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