{"id":2516,"date":"2026-06-14T23:05:49","date_gmt":"2026-06-14T16:05:49","guid":{"rendered":"https:\/\/thienthuctinh.com\/thien-quet-than-body-scan"},"modified":"2026-09-02T08:59:20","modified_gmt":"2026-09-02T01:59:20","slug":"thien-quet-than-body-scan","status":"publish","type":"post","link":"https:\/\/thienthuctinh.com\/en\/thien-quet-than-body-scan","title":{"rendered":"Body Scan Meditation: Learning to Talk to Your Body"},"content":{"rendered":"<p>Thi\u1ec1n qu\u00e9t th\u00e2n (body scan) l\u00e0 k\u1ef9 thu\u1eadt \u0111\u01b0a s\u1ef1 ch\u00fa \u00fd l\u1ea7n l\u01b0\u1ee3t qua t\u1eebng v\u00f9ng tr\u00ean c\u01a1 th\u1ec3 \u2014 \u0111\u1ec3 nh\u1eadn ra c\u0103ng c\u1ee9ng, \u0111\u1ec3 l\u1eafng nghe, v\u00e0 \u0111\u1ec3 bu\u00f4ng th\u01b0. N\u1ebfu b\u1ea1n th\u01b0\u1eddng xuy\u00ean c\u0103ng vai, si\u1ebft h\u00e0m, ho\u1eb7c kh\u00f4ng t\u00e0i n\u00e0o &#8220;t\u1eaft n\u00e3o&#8221; v\u00e0o bu\u1ed5i t\u1ed1i, \u0111\u00e2y l\u00e0 \u0111i\u1ec3m kh\u1edfi \u0111\u1ea7u \u0111\u01a1n gi\u1ea3n nh\u1ea5t b\u1ea1n c\u00f3 th\u1ec3 th\u1eed ngay h\u00f4m nay.<\/p>\n<p>C\u00f3 th\u1ec3 b\u1ea1n t\u1eebng ng\u1ed3i xu\u1ed1ng \u0111\u1ec3 &#8220;th\u01b0 gi\u00e3n&#8221; \u2014 nh\u01b0ng ch\u1ec9 v\u00e0i ph\u00fat sau, \u0111\u1ea7u \u00f3c \u0111\u00e3 lao \u0111i n\u01a1i kh\u00e1c: ngh\u0129 \u0111\u1ebfn cu\u1ed9c h\u1ecdp s\u00e1ng mai, nh\u1edb l\u1ea1i c\u00e2u n\u00f3i ban chi\u1ec1u, ho\u1eb7c l\u00ean k\u1ebf ho\u1ea1ch cho b\u1eefa t\u1ed1i. C\u01a1 th\u1ec3 ng\u1ed3i \u0111\u00f3, nh\u01b0ng b\u1ea1n \u0111\u00e3 \u0111i \u0111\u00e2u m\u1ea5t r\u1ed3i.<\/p>\n<p>Thi\u1ec1n qu\u00e9t th\u00e2n l\u00e0 c\u00e1ch b\u1ea1n <em>tr\u1edf v\u1ec1<\/em>.<\/p>\n<h2>C\u01a1 Th\u1ec3 B\u1ea1n \u0110ang N\u00f3i \u2014 B\u1ea1n C\u00f3 Nghe Kh\u00f4ng?<\/h2>\n<p>Ch\u00fang ta s\u1ed1ng trong th\u1eddi \u0111\u1ea1i m\u00e0 \u0111\u1ea7u \u00f3c \u0111\u01b0\u1ee3c \u0111\u1ec1 cao tuy\u1ec7t \u0111\u1ed1i. Suy ngh\u0129, ph\u00e2n t\u00edch, l\u00ean k\u1ebf ho\u1ea1ch \u2014 t\u1ea5t c\u1ea3 \u0111\u1ec1u di\u1ec5n ra \u1edf t\u1ea7ng tr\u00ean. C\u00f2n c\u01a1 th\u1ec3? N\u00f3 ch\u1ec9 l\u00e0 ph\u01b0\u01a1ng ti\u1ec7n \u0111\u1ec3 ch\u1edf c\u00e1i \u0111\u1ea7u \u0111i t\u1eeb ch\u1ed7 n\u00e0y sang ch\u1ed7 kh\u00e1c.<\/p>\n<p>Nh\u01b0ng c\u01a1 th\u1ec3 kh\u00f4ng im l\u1eb7ng. N\u00f3 n\u00f3i chuy\u1ec7n v\u1edbi b\u1ea1n su\u1ed1t ng\u00e0y \u2014 b\u1eb1ng m\u1ed9t c\u01a1n \u0111au m\u1ecfi vai l\u00fac 3 gi\u1edd chi\u1ec1u, b\u1eb1ng h\u01a1i th\u1edf ng\u1eafn khi c\u00f3 tin nh\u1eafn s\u1ebfp, b\u1eb1ng c\u00e1i b\u1ee5ng th\u1eaft l\u1ea1i tr\u01b0\u1edbc m\u1ed9t cu\u1ed9c g\u1eb7p quan tr\u1ecdng. V\u1ea5n \u0111\u1ec1 kh\u00f4ng ph\u1ea3i l\u00e0 c\u01a1 th\u1ec3 kh\u00f4ng n\u00f3i. V\u1ea5n \u0111\u1ec1 l\u00e0 ch\u00fang ta kh\u00f4ng c\u00f2n bi\u1ebft l\u1eafng nghe.<\/p>\n<blockquote>\n<p><em>C\u0103ng c\u1ee9ng kh\u00f4ng ph\u1ea3i l\u00e0 k\u1ebb th\u00f9 c\u1ea7n \u0111\u00e1nh b\u1ea1i \u2014 \u0111\u00f3 l\u00e0 th\u00f4ng \u0111i\u1ec7p c\u1ea7n \u0111\u01b0\u1ee3c nghe th\u1ea5y.<\/em><\/p>\n<\/blockquote>\n<p>Thi\u1ec1n qu\u00e9t th\u00e2n kh\u00f4ng ph\u1ea3i l\u00e0 k\u1ef9 thu\u1eadt \u0111\u1ec3 &#8220;x\u1ea3 stress&#8221; theo ngh\u0129a c\u01a1 h\u1ecdc. N\u00f3 l\u00e0 h\u00e0nh \u0111\u1ed9ng <strong>quay \u00e1nh s\u00e1ng c\u1ee7a s\u1ef1 ch\u00fa \u00fd v\u00e0o trong<\/strong> \u2014 \u0111\u1ec3 nh\u1eadn ra c\u01a1 th\u1ec3 \u0111ang \u1edf \u0111\u00e2u, \u0111ang c\u1ea3m nh\u1eadn g\u00ec, \u0111ang gi\u1eef \u0111i\u1ec1u g\u00ec.<\/p>\n<h2>Body Scan L\u00e0 G\u00ec? V\u00e0 N\u00f3 Kh\u00e1c G\u00ec Th\u01b0 Gi\u00e3n Th\u00f4ng Th\u01b0\u1eddng?<\/h2>\n<p>Th\u01b0 gi\u00e3n th\u00f4ng th\u01b0\u1eddng th\u01b0\u1eddng l\u00e0 <em>tho\u00e1t ra<\/em> \u2014 nghe nh\u1ea1c, xem phim, \u0111i d\u1ea1o \u0111\u1ec3 qu\u00ean \u0111i. Kh\u00f4ng c\u00f3 g\u00ec sai \u1edf \u0111\u00f3. Nh\u01b0ng body scan l\u00e0 \u0111i\u1ec1u ng\u01b0\u1ee3c l\u1ea1i: b\u1ea1n <em>\u0111i v\u00e0o trong<\/em>.<\/p>\n<p>B\u1ea1n kh\u00f4ng c\u1ed1 g\u1eafng x\u00f3a \u0111i c\u1ea3m gi\u00e1c. B\u1ea1n d\u1eebng l\u1ea1i, nh\u1eadn ra, v\u00e0 ng\u1ed3i c\u00f9ng n\u00f3. Vai tr\u00e1i \u0111ang c\u0103ng \u2014 b\u1ea1n kh\u00f4ng v\u1ed9i xoa b\u00f3p hay c\u1ed1 th\u1ea3 l\u1ecfng. B\u1ea1n ch\u1ec9 \u0111\u01a1n gi\u1ea3n <em>bi\u1ebft<\/em> r\u1eb1ng vai tr\u00e1i \u0111ang c\u0103ng. V\u00e0 \u0111i\u1ec1u k\u1ef3 l\u1ea1 l\u00e0: ch\u1ec9 c\u1ea7n \u0111\u01b0\u1ee3c nh\u1eadn ra, nhi\u1ec1u c\u01a1n c\u0103ng c\u1ee9ng s\u1ebd t\u1ef1 d\u1ecbu \u0111i.<\/p>\n<p>\u0110\u00e2y kh\u00f4ng ph\u1ea3i ph\u00e9p m\u00e0u. \u0110\u00e2y l\u00e0 c\u00e1ch h\u1ec7 th\u1ea7n kinh ho\u1ea1t \u0111\u1ed9ng. Khi b\u1ea1n \u0111\u1eb7t s\u1ef1 ch\u00fa \u00fd c\u00f3 \u00fd th\u1ee9c v\u00e0o m\u1ed9t v\u00f9ng c\u01a1 th\u1ec3, b\u1ea1n \u0111ang g\u1eedi t\u00edn hi\u1ec7u an to\u00e0n \u0111\u1ebfn h\u1ec7 th\u1ea7n kinh t\u1ef1 ch\u1ee7 \u2014 v\u00e0 n\u00f3 d\u1ea7n d\u1ea7n tho\u00e1t kh\u1ecfi tr\u1ea1ng th\u00e1i &#8220;s\u1eb5n s\u00e0ng chi\u1ebfn \u0111\u1ea5u&#8221; m\u00e0 ch\u00fang ta v\u00f4 t\u00ecnh duy tr\u00ec su\u1ed1t ng\u00e0y.<\/p>\n<blockquote>\n<p><em>B\u1ea1n kh\u00f4ng ph\u1ea3i c\u01a1n c\u0103ng c\u1ee9ng \u0111\u00f3. B\u1ea1n \u0111ang ch\u1ee9ng ki\u1ebfn c\u01a1n c\u0103ng c\u1ee9ng \u0111\u00f3 \u2014 v\u00e0 s\u1ef1 ch\u1ee9ng ki\u1ebfn \u1ea5y t\u1ef1 n\u00f3 \u0111\u00e3 l\u00e0 ch\u1eefa l\u00e0nh.<\/em><\/p>\n<\/blockquote>\n<h2>T\u1ea1i Sao Ng\u01b0\u1eddi Hay C\u0103ng C\u01a1 L\u1ea1i Kh\u00f3 Th\u01b0 Gi\u00e3n H\u01a1n?<\/h2>\n<p>C\u00f3 th\u1ec3 b\u1ea1n t\u1eebng c\u1ed1 &#8220;th\u1ea3 l\u1ecfng&#8221; theo l\u1ec7nh \u2014 ai \u0111\u00f3 n\u00f3i &#8220;th\u01b0 gi\u00e3n \u0111i n\u00e0o&#8221; \u2014 v\u00e0 c\u01a1 th\u1ec3 b\u1ea1n kh\u00f4ng nh\u00fac nh\u00edch. \u0110i\u1ec1u \u0111\u00f3 kh\u00f4ng c\u00f3 ngh\u0129a l\u00e0 b\u1ea1n &#8220;kh\u00f4ng bi\u1ebft thi\u1ec1n&#8221;. N\u00f3 c\u00f3 ngh\u0129a l\u00e0 h\u1ec7 th\u1ea7n kinh c\u1ee7a b\u1ea1n \u0111\u00e3 qu\u00e1 quen v\u1edbi tr\u1ea1ng th\u00e1i k\u00edch ho\u1ea1t \u0111\u1ebfn m\u1ee9c <em>c\u0103ng c\u1ee9ng \u0111\u00e3 tr\u1edf th\u00e0nh b\u00ecnh th\u01b0\u1eddng<\/em>.<\/p>\n<p>Khi b\u1ea1n c\u0103ng c\u01a1 li\u00ean t\u1ee5c \u2014 vai g\u00f9, h\u00e0m si\u1ebft, b\u1ee5ng th\u1eaft \u2014 n\u00e3o b\u1ed9 ghi nh\u1eadn \u0111\u00e2y l\u00e0 tr\u1ea1ng th\u00e1i m\u1eb7c \u0111\u1ecbnh. V\u00e0 m\u1ed7i l\u1ea7n b\u1ea1n c\u1ed1 &#8220;ngh\u0129&#8221; \u0111\u1ebfn chuy\u1ec7n th\u01b0 gi\u00e3n, n\u00e3o l\u1ea1i x\u1eed l\u00fd th\u00eam m\u1ed9t l\u1edbp th\u00f4ng tin, thay v\u00ec th\u1ef1c s\u1ef1 cho ph\u00e9p c\u01a1 th\u1ec3 bu\u00f4ng.<\/p>\n<p>\u0110\u00e2y l\u00e0 l\u00fd do body scan hi\u1ec7u qu\u1ea3: n\u00f3 <em>kh\u00f4ng d\u00f9ng l\u00fd tr\u00ed \u0111\u1ec3 thuy\u1ebft ph\u1ee5c c\u01a1 th\u1ec3<\/em>. N\u00f3 d\u00f9ng s\u1ef1 ch\u00fa \u00fd \u2014 nh\u1eb9, tr\u1ef1c ti\u1ebfp, kh\u00f4ng ph\u00e1n x\u00e9t \u2014 \u0111\u1ec3 ch\u1ea1m v\u00e0o t\u1eebng v\u00f9ng c\u01a1 th\u1ec3 v\u00e0 n\u00f3i: <em>&#8220;T\u00f4i th\u1ea5y b\u1ea1n. B\u1ea1n kh\u00f4ng c\u1ea7n ph\u1ea3i gi\u1eef th\u00eam n\u1eefa.&#8221;<\/em><\/p>\n<h2>H\u01b0\u1edbng D\u1eabn Thi\u1ec1n Qu\u00e9t Th\u00e2n T\u1eebng B\u01b0\u1edbc<\/h2>\n<p>D\u01b0\u1edbi \u0111\u00e2y l\u00e0 c\u00e1ch th\u1ef1c h\u00e0nh body scan c\u01a1 b\u1ea3n theo tinh th\u1ea7n c\u1ee7a <a href='https:\/\/thienthuctinh.com'>Ph\u00e1p Thi\u1ec1n Th\u1ee9c T\u1ec9nh<\/a> \u2014 \u0111\u01a1n gi\u1ea3n, kh\u00f4ng c\u1ea7n kinh nghi\u1ec7m, kh\u00f4ng c\u1ea7n kh\u00f4ng gian \u0111\u1eb7c bi\u1ec7t.<\/p>\n<h3>B\u01b0\u1edbc 1 \u2014 Neo l\u1ea1i v\u1edbi h\u01a1i th\u1edf (1 ph\u00fat)<\/h3>\n<p>Ng\u1ed3i ho\u1eb7c n\u1eb1m xu\u1ed1ng. Nh\u1eafm m\u1eaft ho\u1eb7c nh\u00ecn xu\u1ed1ng nh\u1eb9. H\u00edt v\u00e0o ch\u1eadm, th\u1edf ra ch\u1eadm. B\u1ea1n kh\u00f4ng c\u1ea7n \u0111i\u1ec1u ch\u1ec9nh h\u01a1i th\u1edf \u2014 ch\u1ec9 c\u1ea7n <em>bi\u1ebft<\/em> r\u1eb1ng m\u00ecnh \u0111ang th\u1edf. \u0110\u00e2y l\u00e0 \u0111i\u1ec3m neo \u0111\u1ea7u ti\u00ean \u0111\u1ec3 b\u1ea1n tr\u1edf v\u1ec1 v\u1edbi kho\u1ea3nh kh\u1eafc n\u00e0y.<\/p>\n<h3>B\u01b0\u1edbc 2 \u2014 B\u1eaft \u0111\u1ea7u t\u1eeb \u0111\u1ec9nh \u0111\u1ea7u, \u0111i xu\u1ed1ng d\u1ea7n<\/h3>\n<p>\u0110\u01b0a s\u1ef1 ch\u00fa \u00fd \u0111\u1ebfn \u0111\u1ec9nh \u0111\u1ea7u. R\u1ed3i tr\u00e1n. Hai h\u00e0ng m\u00e0y \u2014 ch\u00fang \u0111ang nh\u00edu hay th\u1ea3? H\u00e0m d\u01b0\u1edbi \u2014 \u0111ang c\u1eafn ch\u1eb7t hay h\u01a1i m\u1edf? C\u1ed5 v\u00e0 vai \u2014 c\u1ea3m gi\u00e1c g\u00ec \u0111ang \u1edf \u0111\u00f3?<\/p>\n<p>V\u1edbi m\u1ed7i v\u00f9ng, b\u1ea1n ch\u1ec9 c\u1ea7n <em>nh\u1eadn ra<\/em>, kh\u00f4ng c\u1ea7n ph\u00e1n x\u00e9t, kh\u00f4ng c\u1ea7n s\u1eeda. N\u1ebfu th\u1ea5y c\u0103ng \u2014 h\u00e3y ghi nh\u1eadn: &#8220;\u0110ang c\u00f3 c\u0103ng \u1edf \u0111\u00e2y.&#8221; \u0110\u1ee7 r\u1ed3i.<\/p>\n<h3>B\u01b0\u1edbc 3 \u2014 \u0110i qua th\u00e2n tr\u00ean: ng\u1ef1c, l\u01b0ng, b\u1ee5ng<\/h3>\n<p>Ng\u1ef1c b\u1ea1n \u0111ang m\u1edf hay kh\u00e9p? H\u01a1i th\u1edf c\u00f3 \u0111ang ch\u1ea1m \u0111\u01b0\u1ee3c xu\u1ed1ng b\u1ee5ng kh\u00f4ng, hay ch\u1ec9 l\u01a1 l\u1eedng \u1edf l\u1ed3ng ng\u1ef1c? L\u01b0ng tr\u00ean \u2014 c\u00f3 v\u00f9ng n\u00e0o \u0111ang g\u00e1nh gi\u00fap b\u1ea1n \u0111i\u1ec1u g\u00ec \u0111\u00f3 kh\u00f4ng?<\/p>\n<p>H\u00e3y d\u00e0nh m\u1ed9t ho\u1eb7c hai h\u01a1i th\u1edf cho m\u1ed7i v\u00f9ng. Kh\u00f4ng v\u1ed9i.<\/p>\n<h3>B\u01b0\u1edbc 4 \u2014 \u0110i xu\u1ed1ng tay, b\u1ee5ng d\u01b0\u1edbi, ch\u00e2n<\/h3>\n<p>Hai b\u00e0n tay \u2014 ng\u00f3n tay c\u00f3 \u0111ang si\u1ebft hay bu\u00f4ng th\u1ea3? B\u1ee5ng d\u01b0\u1edbi \u2014 v\u00f9ng m\u00e0 ch\u00fang ta th\u01b0\u1eddng gi\u1eef ch\u1eb7t nh\u1ea5t m\u00e0 kh\u00f4ng hay bi\u1ebft. \u0110\u00f9i, b\u1eafp ch\u00e2n, b\u00e0n ch\u00e2n \u2014 v\u00e0 cu\u1ed1i c\u00f9ng l\u00e0 m\u01b0\u1eddi \u0111\u1ea7u ng\u00f3n ch\u00e2n.<\/p>\n<p>Khi ch\u1ea1m \u0111\u1ebfn b\u00e0n ch\u00e2n, b\u1ea1n \u0111\u00e3 \u0111i m\u1ed9t h\u00e0nh tr\u00ecnh xuy\u00ean su\u1ed1t c\u01a1 th\u1ec3. Th\u1edf ra m\u1ed9t h\u01a1i d\u00e0i.<\/p>\n<h3>B\u01b0\u1edbc 5 \u2014 Ng\u1ed3i l\u1ea1i v\u1edbi to\u00e0n th\u00e2n<\/h3>\n<p>Thay v\u00ec \u0111\u1ee9ng d\u1eady ngay, h\u00e3y cho m\u00ecnh th\u00eam m\u1ed9t ph\u00fat \u0111\u1ec3 <em>c\u1ea3m nh\u1eadn c\u01a1 th\u1ec3 nh\u01b0 m\u1ed9t t\u1ed5ng th\u1ec3<\/em>. Kh\u00f4ng ph\u00e2n t\u00edch, kh\u00f4ng \u0111\u00e1nh gi\u00e1. Ch\u1ec9 l\u00e0: &#8220;T\u00f4i \u0111ang \u1edf \u0111\u00e2y. C\u01a1 th\u1ec3 t\u00f4i \u0111ang \u1edf \u0111\u00e2y.&#8221;<\/p>\n<blockquote>\n<p><em>Khi b\u1ea1n \u0111\u1ee7 im l\u1eb7ng, c\u00f3 ai \u0111\u00f3 trong b\u1ea1n lu\u00f4n bi\u1ebft m\u00ecnh c\u1ea7n g\u00ec.<\/em><\/p>\n<\/blockquote>\n<h2>Th\u1ef1c H\u00e0nh Ngay: Body Scan 5 Ph\u00fat<\/h2>\n<p>B\u1ea1n kh\u00f4ng c\u1ea7n 45 ph\u00fat. B\u1ea1n ch\u1ec9 c\u1ea7n 5 ph\u00fat \u2014 v\u00e0 b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m ngay b\u00e2y gi\u1edd, ngay tr\u00ean gh\u1ebf \u0111ang ng\u1ed3i.<\/p>\n<ul>\n<li><strong>Ph\u00fat 1:<\/strong> Nh\u1eafm m\u1eaft. Ba h\u01a1i th\u1edf s\u00e2u. Neo l\u1ea1i.<\/li>\n<li><strong>Ph\u00fat 2:<\/strong> Qu\u00e9t t\u1eeb \u0111\u1ec9nh \u0111\u1ea7u xu\u1ed1ng vai. Ch\u00fa \u00fd v\u00f9ng n\u00e0o c\u0103ng \u2014 ch\u1ec9 nh\u1eadn ra, kh\u00f4ng s\u1eeda.<\/li>\n<li><strong>Ph\u00fat 3:<\/strong> T\u1eeb ng\u1ef1c xu\u1ed1ng b\u1ee5ng. H\u1ecfi nh\u1eb9: <em>H\u01a1i th\u1edf c\u1ee7a m\u00ecnh \u0111ang n\u00f4ng hay s\u00e2u?<\/em><\/li>\n<li><strong>Ph\u00fat 4:<\/strong> T\u1eeb tay xu\u1ed1ng ch\u00e2n. C\u1ea3m nh\u1eadn tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 \u0111ang \u0111\u01b0\u1ee3c m\u1eb7t gh\u1ebf ho\u1eb7c m\u1eb7t s\u00e0n \u0111\u1ee1.<\/li>\n<li><strong>Ph\u00fat 5:<\/strong> To\u00e0n th\u00e2n. M\u1ed9t h\u01a1i th\u1edf d\u00e0i. M\u1edf m\u1eaft ch\u1eadm.<\/li>\n<\/ul>\n<p>Ch\u1ec9 v\u1eady th\u00f4i. Kh\u00f4ng c\u1ea7n ho\u00e0n h\u1ea3o. Kh\u00f4ng c\u1ea7n &#8220;th\u01b0 gi\u00e3n ho\u00e0n to\u00e0n&#8221;. Ch\u1ec9 c\u1ea7n b\u1ea1n \u0111\u00e3 <em>c\u00f3 m\u1eb7t<\/em> v\u1edbi c\u01a1 th\u1ec3 m\u00ecnh trong 5 ph\u00fat \u0111\u00f3.<\/p>\n<h2>N\u00f3i Chuy\u1ec7n V\u1edbi C\u01a1 Th\u1ec3 \u2014 Theo Ngh\u0129a Th\u1ef1c S\u1ef1<\/h2>\n<p>C\u00f3 m\u1ed9t c\u00e1ch th\u1ef1c h\u00e0nh m\u1edf r\u1ed9ng c\u1ee7a body scan m\u00e0 \u00edt ng\u01b0\u1eddi ngh\u0129 \u0111\u1ebfn: <strong>n\u00f3i chuy\u1ec7n v\u1edbi c\u01a1 th\u1ec3<\/strong>.<\/p>\n<p>Kh\u00f4ng ph\u1ea3i theo ngh\u0129a b\u00ed \u1ea9n. Theo ngh\u0129a r\u1ea5t th\u1ef1c t\u1ebf: khi b\u1ea1n nh\u1eadn ra m\u1ed9t v\u00f9ng \u0111ang c\u0103ng c\u1ee9ng, thay v\u00ec c\u1ed1 \u00e9p n\u00f3 bu\u00f4ng, b\u1ea1n <em>h\u1ecfi<\/em> n\u00f3:<\/p>\n<p><em>&#8220;B\u1ea1n \u0111ang gi\u1eef \u0111i\u1ec1u g\u00ec v\u1eady?&#8221;<\/em><\/p>\n<p>C\u00f3 th\u1ec3 b\u1ea1n t\u1eebng tr\u1ea3i qua giai \u0111o\u1ea1n c\u0103ng th\u1eb3ng k\u00e9o d\u00e0i m\u00e0 vai kh\u00f4ng bao gi\u1edd xu\u1ed1ng. Kh\u00f4ng ph\u1ea3i v\u00ec b\u1ea1n kh\u00f4ng c\u1ed1 th\u01b0 gi\u00e3n \u2014 m\u00e0 v\u00ec c\u00f3 \u0111i\u1ec1u g\u00ec \u0111\u00f3 ch\u01b0a \u0111\u01b0\u1ee3c nh\u1eadn ra, ch\u01b0a \u0111\u01b0\u1ee3c n\u00f3i th\u00e0nh l\u1eddi. C\u01a1 th\u1ec3 gi\u1eef \u0111i\u1ec1u \u0111\u00f3 thay b\u1ea1n.<\/p>\n<p>Khi b\u1ea1n h\u1ecfi \u2014 v\u00e0 th\u1ef1c s\u1ef1 l\u1eafng nghe b\u1eb1ng s\u1ef1 ch\u00fa \u00fd, kh\u00f4ng b\u1eb1ng l\u00fd tr\u00ed ph\u00e2n t\u00edch \u2014 \u0111\u00f4i khi c\u00f3 m\u1ed9t c\u1ea3m x\u00fac n\u1ed5i l\u00ean. M\u1ed9t n\u1ed7i m\u1ec7t m\u1ecfi. M\u1ed9t ch\u00fat bu\u1ed3n. M\u1ed9t c\u00e1i g\u00ec \u0111\u00f3 \u0111\u00e3 ch\u1edd \u0111\u01b0\u1ee3c nh\u00ecn th\u1ea5y.<\/p>\n<p>H\u00e3y \u00f4m tr\u1ecdn n\u00f3. Kh\u00f4ng c\u1ea7n gi\u1ea3i th\u00edch. Kh\u00f4ng c\u1ea7n s\u1eeda ch\u1eefa. C\u01a1 th\u1ec3 b\u1ea1n \u0111\u00e3 g\u00e1nh \u0111\u1ee7 r\u1ed3i \u2014 vi\u1ec7c b\u1ea1n c\u1ea7n l\u00e0m ch\u1ec9 l\u00e0 <em>c\u00f3 m\u1eb7t<\/em> c\u00f9ng n\u00f3.<\/p>\n<blockquote>\n<p><em>Th\u1ee9c t\u1ec9nh kh\u00f4ng ph\u1ea3i l\u00e0 tr\u1edf th\u00e0nh ng\u01b0\u1eddi kh\u00e1c \u2014 \u0111\u00f3 l\u00e0 tr\u1edf v\u1ec1 v\u1edbi ch\u00ednh m\u00ecnh. V\u00e0 \u0111\u00f4i khi, s\u1ef1 tr\u1edf v\u1ec1 b\u1eaft \u0111\u1ea7u t\u1eeb m\u1ed9t c\u01a1n c\u0103ng c\u1ee9ng \u1edf vai m\u00e0 b\u1ea1n l\u1ea7n \u0111\u1ea7u ti\u00ean th\u1ef1c s\u1ef1 nh\u1eadn ra.<\/em><\/p>\n<\/blockquote>\n<h2>Khi N\u00e0o N\u00ean Th\u1ef1c H\u00e0nh Body Scan?<\/h2>\n<p>C\u00e2u tr\u1ea3 l\u1eddi \u0111\u01a1n gi\u1ea3n: b\u1ea5t c\u1ee9 l\u00fac n\u00e0o b\u1ea1n c\u1ea3m th\u1ea5y m\u00ecnh \u0111ang &#8220;tho\u00e1t ra kh\u1ecfi c\u01a1 th\u1ec3&#8221; \u2014 \u0111ang \u1edf trong \u0111\u1ea7u qu\u00e1 nhi\u1ec1u, \u0111ang c\u0103ng m\u00e0 kh\u00f4ng bi\u1ebft t\u1ea1i sao, \u0111ang l\u00e0m m\u1ecdi th\u1ee9 tr\u00ean autopilot.<\/p>\n<p>M\u1ed9t v\u00e0i th\u1eddi \u0111i\u1ec3m t\u1ef1 nhi\u00ean:<\/p>\n<ul>\n<li>Bu\u1ed5i s\u00e1ng tr\u01b0\u1edbc khi ra kh\u1ecfi gi\u01b0\u1eddng \u2014 3 ph\u00fat qu\u00e9t th\u00e2n \u0111\u1ec3 &#8220;checkin&#8221; v\u1edbi c\u01a1 th\u1ec3 tr\u01b0\u1edbc khi ng\u00e0y m\u1edbi b\u1eaft \u0111\u1ea7u.<\/li>\n<li>Gi\u1eefa bu\u1ed5i l\u00e0m vi\u1ec7c \u2014 khi c\u1ea3m th\u1ea5y \u0111\u1ea7u n\u1eb7ng v\u00e0 vai m\u1ecfi.<\/li>\n<li>Tr\u01b0\u1edbc khi ng\u1ee7 \u2014 thay v\u00ec cu\u1ed9n \u0111i\u1ec7n tho\u1ea1i, qu\u00e9t th\u00e2n \u0111\u1ec3 c\u01a1 th\u1ec3 bi\u1ebft r\u1eb1ng ng\u00e0y \u0111\u00e3 k\u1ebft th\u00fac.<\/li>\n<\/ul>\n<p>Kh\u00f4ng c\u1ea7n \u0111\u1eb7t m\u1ee5c ti\u00eau cao. M\u1ed9t l\u1ea7n m\u1ed9t ng\u00e0y, n\u0103m ph\u00fat, l\u00e0 \u0111\u1ee7 \u0111\u1ec3 b\u1eaft \u0111\u1ea7u x\u00e2y l\u1ea1i m\u1ed1i quan h\u1ec7 v\u1edbi c\u01a1 th\u1ec3 m\u00ecnh.<\/p>\n<p>N\u1ebfu b\u1ea1n \u0111ang tr\u1ea3i qua lo \u00e2u, m\u1ea5t ng\u1ee7, ho\u1eb7c c\u0103ng th\u1eb3ng k\u00e9o d\u00e0i \u1edf m\u1ee9c \u0111\u1ed9 n\u1eb7ng, thi\u1ec1n qu\u00e9t th\u00e2n c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 nh\u01b0 m\u1ed9t th\u1ef1c h\u00e0nh t\u1ef1 ch\u0103m s\u00f3c \u2014 nh\u01b0ng kh\u00f4ng thay th\u1ebf \u0111\u01b0\u1ee3c th\u0103m kh\u00e1m v\u1edbi chuy\u00ean gia s\u1ee9c kh\u1ecfe t\u00e2m th\u1ea7n. H\u00e3y t\u00ecm \u0111\u1ebfn b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia tr\u1ecb li\u1ec7u khi c\u1ea7n thi\u1ebft.<\/p>\n<h2>Body Scan Trong B\u1ee9c Tranh L\u1edbn H\u01a1n<\/h2>\n<p>Thi\u1ec1n qu\u00e9t th\u00e2n kh\u00f4ng ch\u1ec9 l\u00e0 k\u1ef9 thu\u1eadt th\u01b0 gi\u00e3n. Trong <a href='https:\/\/thienthuctinh.com'>Ph\u00e1p Thi\u1ec1n Th\u1ee9c T\u1ec9nh<\/a>, c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c xem l\u00e0 m\u1ed9t trong nh\u1eefng c\u1ed5ng quan tr\u1ecdng nh\u1ea5t \u0111\u1ec3 \u0111i v\u00e0o t\u1ec9nh th\u1ee9c \u2014 b\u1edfi v\u00ec c\u01a1 th\u1ec3 lu\u00f4n \u1edf trong hi\u1ec7n t\u1ea1i, d\u00f9 t\u00e2m tr\u00ed \u0111ang lang thang \u1edf qu\u00e1 kh\u1ee9 hay t\u01b0\u01a1ng lai.<\/p>\n<p>M\u1ed7i l\u1ea7n b\u1ea1n quay v\u1ec1 v\u1edbi c\u01a1 th\u1ec3 \u2014 v\u1edbi h\u01a1i th\u1edf, v\u1edbi c\u1ea3m gi\u00e1c \u1edf b\u00e0n tay, v\u1edbi s\u1ee9c n\u1eb7ng c\u1ee7a ng\u01b0\u1eddi \u0111ang ng\u1ed3i tr\u00ean gh\u1ebf \u2014 b\u1ea1n \u0111ang th\u1ef1c h\u00e0nh \u0111i\u1ec1u m\u00e0 c\u00e1c thi\u1ec1n s\u01b0 \u0111\u00e3 n\u00f3i su\u1ed1t h\u00e0ng ng\u00e0n n\u0103m: <em>tr\u1edf v\u1ec1 v\u1edbi kho\u1ea3nh kh\u1eafc n\u00e0y.<\/em><\/p>\n<p>Kh\u00f4ng ph\u1ea3i d\u1ec5. Nh\u01b0ng c\u00f3 th\u1ec3.<\/p>\n<p>V\u00e0 b\u1eaft \u0111\u1ea7u kh\u00f4ng c\u1ea7n g\u00ec h\u01a1n ngo\u00e0i 5 ph\u00fat \u2014 v\u00e0 s\u1ef1 s\u1eb5n l\u00f2ng \u0111\u1ec3 l\u1eafng nghe c\u01a1 th\u1ec3 m\u00ecnh m\u1ed9t l\u1ea7n n\u1eefa.<\/p>\n<p><strong>T\u1ea1 Minh Tu\u1ea5n (Saga)<\/strong><\/p>\n<h2>C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p<\/h2>\n<h3>Thi\u1ec1n qu\u00e9t th\u00e2n (body scan) l\u00e0 g\u00ec v\u00e0 c\u00f3 kh\u00e1c v\u1edbi thi\u1ec1n th\u00f4ng th\u01b0\u1eddng kh\u00f4ng?<\/h3>\n<p>Thi\u1ec1n qu\u00e9t th\u00e2n l\u00e0 k\u1ef9 thu\u1eadt \u0111\u01b0a s\u1ef1 ch\u00fa \u00fd l\u1ea7n l\u01b0\u1ee3t qua t\u1eebng v\u00f9ng c\u01a1 th\u1ec3 \u2014 t\u1eeb \u0111\u1ec9nh \u0111\u1ea7u xu\u1ed1ng b\u00e0n ch\u00e2n \u2014 \u0111\u1ec3 nh\u1eadn ra c\u1ea3m gi\u00e1c, c\u0103ng c\u1ee9ng v\u00e0 bu\u00f4ng th\u01b0. Kh\u00e1c v\u1edbi thi\u1ec1n t\u1eadp trung v\u00e0o h\u01a1i th\u1edf hay \u0111\u1ed1i t\u01b0\u1ee3ng b\u00ean ngo\u00e0i, body scan l\u1ea5y ch\u00ednh c\u01a1 th\u1ec3 l\u00e0m \u0111\u1ed1i t\u01b0\u1ee3ng quan s\u00e1t.<\/p>\n<h3>M\u1ea5t bao l\u00e2u \u0111\u1ec3 th\u1ef1c h\u00e0nh body scan hi\u1ec7u qu\u1ea3?<\/h3>\n<p>B\u1ea1n c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u ch\u1ec9 v\u1edbi 5 ph\u00fat m\u1ed7i ng\u00e0y. Kh\u00f4ng c\u1ea7n phi\u00ean d\u00e0i \u2014 \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 s\u1ef1 \u0111\u1ec1u \u0111\u1eb7n. Theo th\u1eddi gian, b\u1ea1n s\u1ebd quen v\u1edbi vi\u1ec7c nh\u1eadn ra c\u0103ng c\u1ee9ng s\u1edbm h\u01a1n v\u00e0 bu\u00f4ng th\u01b0 t\u1ef1 nhi\u00ean h\u01a1n.<\/p>\n<h3>T\u00f4i hay b\u1ecb ph\u00e2n t\u00e2m trong l\u00fac qu\u00e9t th\u00e2n, l\u00e0m v\u1eady c\u00f3 \u0111\u00fang kh\u00f4ng?<\/h3>\n<p>Ho\u00e0n to\u00e0n b\u00ecnh th\u01b0\u1eddng. T\u00e2m tr\u00ed lang thang kh\u00f4ng ph\u1ea3i l\u00e0 th\u1ea5t b\u1ea1i \u2014 \u0111\u00f3 l\u00e0 b\u1ea3n ch\u1ea5t c\u1ee7a t\u00e2m. M\u1ed7i l\u1ea7n b\u1ea1n nh\u1eadn ra m\u00ecnh \u0111\u00e3 \u0111i \u0111\u00e2u v\u00e0 nh\u1eb9 nh\u00e0ng quay v\u1ec1 v\u1edbi c\u01a1 th\u1ec3, \u0111\u00f3 ch\u00ednh x\u00e1c l\u00e0 m\u1ed9t l\u1ea7n th\u1ef1c h\u00e0nh th\u00e0nh c\u00f4ng.<\/p>\n<h3>Body scan c\u00f3 gi\u00fap ng\u1ee7 ngon h\u01a1n kh\u00f4ng?<\/h3>\n<p>Nhi\u1ec1u ng\u01b0\u1eddi th\u1ef1c h\u00e0nh body scan tr\u01b0\u1edbc khi ng\u1ee7 nh\u1eadn th\u1ea5y c\u01a1 th\u1ec3 d\u1ec5 bu\u00f4ng th\u01b0 h\u01a1n v\u00e0 kh\u00f3 n\u1eb1m &#8220;ngh\u0129 m\u00e3i&#8221; h\u01a1n. Tuy nhi\u00ean n\u1ebfu b\u1ea1n \u0111ang g\u1eb7p v\u1ea5n \u0111\u1ec1 m\u1ea5t ng\u1ee7 m\u00e3n t\u00ednh, n\u00ean trao \u0111\u1ed5i th\u00eam v\u1edbi chuy\u00ean gia y t\u1ebf.<\/p>\n<h3>Thi\u1ec1n qu\u00e9t th\u00e2n c\u00f3 li\u00ean quan g\u00ec \u0111\u1ebfn Ph\u00e1p Thi\u1ec1n Th\u1ee9c T\u1ec9nh c\u1ee7a th\u1ea7y Saga kh\u00f4ng?<\/h3>\n<p>Body scan l\u00e0 m\u1ed9t trong nh\u1eefng b\u01b0\u1edbc th\u1ef1c h\u00e0nh n\u1ec1n t\u1ea3ng gi\u00fap b\u1ea1n x\u00e2y d\u1ef1ng s\u1ef1 ch\u00fa \u00fd v\u00e0 t\u1ec9nh th\u1ee9c v\u1edbi c\u01a1 th\u1ec3 \u2014 \u0111\u00e2y l\u00e0 c\u1ed5ng v\u00e0o quan tr\u1ecdng trong Ph\u00e1p Thi\u1ec1n Th\u1ee9c T\u1ec9nh, gi\u00fap b\u1ea1n h\u1ecdc c\u00e1ch c\u00f3 m\u1eb7t tr\u1ecdn v\u1eb9n trong kho\u1ea3nh kh\u1eafc hi\u1ec7n t\u1ea1i.<\/p>\n<p><script type=\"application\/ld+json\">\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@graph\": [\n    {\n      \"@type\": \"Article\",\n      \"headline\": \"Thi\u1ec1n Qu\u00e9t Th\u00e2n (Body Scan): Khi B\u1ea1n H\u1ecdc C\u00e1ch N\u00f3i Chuy\u1ec7n V\u1edbi C\u01a1 Th\u1ec3 M\u00ecnh\",\n      \"description\": \"Thi\u1ec1n qu\u00e9t th\u00e2n (body scan) l\u00e0 c\u00e1ch \u0111\u01a1n gi\u1ea3n \u0111\u1ec3 tr\u1edf v\u1ec1 v\u1edbi c\u01a1 th\u1ec3, nh\u1eadn ra c\u0103ng c\u1ee9ng v\u00e0 bu\u00f4ng th\u01b0 t\u1eebng ph\u1ea7n. 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Theo th\u1eddi gian, b\u1ea1n s\u1ebd quen v\u1edbi vi\u1ec7c nh\u1eadn ra c\u0103ng c\u1ee9ng s\u1edbm h\u01a1n v\u00e0 bu\u00f4ng th\u01b0 t\u1ef1 nhi\u00ean h\u01a1n.\"\n          }\n        },\n        {\n          \"@type\": \"Question\",\n          \"name\": \"T\u00f4i hay b\u1ecb ph\u00e2n t\u00e2m trong l\u00fac qu\u00e9t th\u00e2n, l\u00e0m v\u1eady c\u00f3 \u0111\u00fang kh\u00f4ng?\",\n          \"acceptedAnswer\": {\n            \"@type\": \"Answer\",\n            \"text\": \"Ho\u00e0n to\u00e0n b\u00ecnh th\u01b0\u1eddng. T\u00e2m tr\u00ed lang thang kh\u00f4ng ph\u1ea3i l\u00e0 th\u1ea5t b\u1ea1i \u2014 \u0111\u00f3 l\u00e0 b\u1ea3n ch\u1ea5t c\u1ee7a t\u00e2m. M\u1ed7i l\u1ea7n b\u1ea1n nh\u1eadn ra m\u00ecnh \u0111\u00e3 \u0111i \u0111\u00e2u v\u00e0 nh\u1eb9 nh\u00e0ng quay v\u1ec1 v\u1edbi c\u01a1 th\u1ec3, \u0111\u00f3 ch\u00ednh x\u00e1c l\u00e0 m\u1ed9t l\u1ea7n th\u1ef1c h\u00e0nh th\u00e0nh c\u00f4ng.\"\n          }\n        },\n        {\n          \"@type\": \"Question\",\n          \"name\": \"Body scan c\u00f3 gi\u00fap ng\u1ee7 ngon h\u01a1n kh\u00f4ng?\",\n          \"acceptedAnswer\": {\n            \"@type\": \"Answer\",\n            \"text\": \"Nhi\u1ec1u ng\u01b0\u1eddi th\u1ef1c h\u00e0nh body scan tr\u01b0\u1edbc khi ng\u1ee7 nh\u1eadn th\u1ea5y c\u01a1 th\u1ec3 d\u1ec5 bu\u00f4ng th\u01b0 h\u01a1n v\u00e0 kh\u00f3 n\u1eb1m \\\"ngh\u0129 m\u00e3i\\\" h\u01a1n. Tuy nhi\u00ean n\u1ebfu b\u1ea1n \u0111ang g\u1eb7p v\u1ea5n \u0111\u1ec1 m\u1ea5t ng\u1ee7 m\u00e3n t\u00ednh, n\u00ean trao \u0111\u1ed5i th\u00eam v\u1edbi chuy\u00ean gia y t\u1ebf.\"\n          }\n        },\n        {\n          \"@type\": \"Question\",\n          \"name\": \"Thi\u1ec1n qu\u00e9t th\u00e2n c\u00f3 li\u00ean quan g\u00ec \u0111\u1ebfn Ph\u00e1p Thi\u1ec1n Th\u1ee9c T\u1ec9nh c\u1ee7a th\u1ea7y Saga kh\u00f4ng?\",\n          \"acceptedAnswer\": {\n            \"@type\": \"Answer\",\n            \"text\": \"Body scan l\u00e0 m\u1ed9t trong nh\u1eefng b\u01b0\u1edbc th\u1ef1c h\u00e0nh n\u1ec1n t\u1ea3ng gi\u00fap b\u1ea1n x\u00e2y d\u1ef1ng s\u1ef1 ch\u00fa \u00fd v\u00e0 t\u1ec9nh th\u1ee9c v\u1edbi c\u01a1 th\u1ec3 \u2014 \u0111\u00e2y l\u00e0 c\u1ed5ng v\u00e0o quan tr\u1ecdng trong Ph\u00e1p Thi\u1ec1n Th\u1ee9c T\u1ec9nh, gi\u00fap b\u1ea1n h\u1ecdc c\u00e1ch c\u00f3 m\u1eb7t tr\u1ecdn v\u1eb9n trong kho\u1ea3nh kh\u1eafc hi\u1ec7n t\u1ea1i.\"\n          }\n        }\n      ]\n    }\n  ]\n}\n<\/script><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Body scan meditation is not an ordinary relaxation exercise. It teaches you to listen and talk to your body \u2014 a companion neglected for too long. This article guides you step by step in a way you can readily apply.<\/p>","protected":false},"author":2,"featured_media":2587,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[56],"tags":[78,67,91,89,90],"class_list":["post-2516","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-body-scan","tag-chanh-niem","tag-phap-thien-thuc-tinh","tag-thien-quet-than","tag-thu-gian-co-the"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Body Scan Meditation: Learning to Talk to Your Body - Awakening Meditation<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/thienthuctinh.com\/en\/thien-quet-than-body-scan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Body Scan Meditation: Learning to Talk to Your Body - Awakening Meditation\" \/>\n<meta property=\"og:description\" content=\"Body scan meditation is not an ordinary relaxation exercise. 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