{"id":2756,"date":"2026-07-02T07:08:19","date_gmt":"2026-07-02T00:08:19","guid":{"rendered":"https:\/\/thienthuctinh.com\/thien-cho-nguoi-mat-ngu-kinh-nien"},"modified":"2026-09-02T08:57:14","modified_gmt":"2026-09-02T01:57:14","slug":"thien-cho-nguoi-mat-ngu-kinh-nien","status":"publish","type":"post","link":"https:\/\/thienthuctinh.com\/en\/thien-cho-nguoi-mat-ngu-kinh-nien","title":{"rendered":"Meditation for Chronic Insomnia: Why the Mind Refuses to Switch Off at Night and a Relaxation Meditation Before Sleep"},"content":{"rendered":"<p><strong>Thi\u1ec1n l\u00e0 m\u1ed9t trong nh\u1eefng c\u00e1ch th\u1ef1c h\u00e0nh \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi m\u1ea5t ng\u1ee7 kinh ni\u00ean t\u00ecm \u0111\u1ebfn \u2014 kh\u00f4ng ph\u1ea3i \u0111\u1ec3 c\u01b0\u1ee1ng \u00e9p gi\u1ea5c ng\u1ee7, m\u00e0 \u0111\u1ec3 h\u1ecdc c\u00e1ch bu\u00f4ng t\u00e2m tr\u00ed xu\u1ed1ng.<\/strong> Khi b\u1ea1n n\u1eb1m xu\u1ed1ng m\u00e0 \u0111\u1ea7u \u00f3c v\u1eabn quay, v\u1eabn ngh\u0129, v\u1eabn ph\u00e1n x\u00e9t \u2014 \u0111\u00f3 kh\u00f4ng ph\u1ea3i l\u1ed7i c\u1ee7a b\u1ea1n. \u0110\u00f3 l\u00e0 d\u1ea5u hi\u1ec7u cho th\u1ea5y t\u00e2m tr\u00ed b\u1ea1n ch\u01b0a c\u00f3 ch\u1ed7 \u0111\u1ec3 \u0111\u1eb7t xu\u1ed1ng.<\/p>\n<p>C\u00f3 th\u1ec3 b\u1ea1n t\u1eebng tr\u1ea3i qua \u0111i\u1ec1u n\u00e0y: \u0111\u00e8n t\u1eaft, g\u1ed1i \u00eam, m\u00e0n h\u1ea1 \u2014 nh\u01b0ng b\u00ean trong v\u1eabn s\u00e1ng tr\u01b0ng. M\u1ed9t cu\u1ed9c tr\u00f2 chuy\u1ec7n ban chi\u1ec1u c\u1ee9 \u0111\u01b0\u1ee3c ph\u00e1t l\u1ea1i. M\u1ed9t vi\u1ec7c ch\u01b0a l\u00e0m xong c\u1ee9 nh\u1eafc nh\u1edf. M\u1ed9t n\u1ed7i lo ch\u01b0a c\u00f3 t\u00ean c\u1ee9 l\u1ea3ng v\u1ea3ng. C\u01a1 th\u1ec3 mu\u1ed1n ngh\u1ec9, nh\u01b0ng t\u00e2m tr\u00ed kh\u00f4ng ch\u1ecbu nghe.<\/p>\n<p>B\u00e0i vi\u1ebft n\u00e0y kh\u00f4ng h\u1ee9a h\u1eb9n &#8220;ch\u1eefa kh\u1ecfi m\u1ea5t ng\u1ee7 trong 7 ng\u00e0y&#8221;. Nh\u01b0ng n\u00f3 s\u1ebd gi\u00fap b\u1ea1n hi\u1ec3u <em>t\u1ea1i sao<\/em> t\u00e2m tr\u00ed ho\u1ea1t \u0111\u1ed9ng nh\u01b0 v\u1eady v\u00e0o ban \u0111\u00eam \u2014 v\u00e0 trao cho b\u1ea1n m\u1ed9t c\u00f4ng c\u1ee5 th\u1ef1c h\u00e0nh c\u1ee5 th\u1ec3 \u0111\u1ec3 b\u1eaft \u0111\u1ea7u.<\/p>\n<p><em>L\u01b0u \u00fd quan tr\u1ecdng: N\u1ed9i dung b\u00e0i vi\u1ebft mang t\u00ednh chia s\u1ebb v\u00e0 th\u1ef1c h\u00e0nh t\u1ec9nh th\u1ee9c, kh\u00f4ng thay th\u1ebf th\u0103m kh\u00e1m y t\u1ebf. N\u1ebfu m\u1ea5t ng\u1ee7 c\u1ee7a b\u1ea1n k\u00e9o d\u00e0i v\u00e0 \u1ea3nh h\u01b0\u1edfng nghi\u00eam tr\u1ecdng \u0111\u1ebfn s\u1ee9c kh\u1ecfe, h\u00e3y g\u1eb7p b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia s\u1ee9c kh\u1ecfe t\u00e2m th\u1ea7n \u2014 ch\u1eb3ng h\u1ea1n qua <a href='https:\/\/inti.foundation'>Inti Foundation<\/a>.<\/em><\/p>\n<h2>1. Ban \u0110\u00eam L\u00e0 G\u01b0\u01a1ng Soi C\u1ee7a Ban Ng\u00e0y<\/h2>\n<p>B\u1ea1n c\u00f3 bao gi\u1edd nh\u1eadn ra r\u1eb1ng nh\u1eefng g\u00ec kh\u00f4ng \u0111\u01b0\u1ee3c x\u1eed l\u00fd ban ng\u00e0y s\u1ebd t\u00ecm \u0111\u1ebfn b\u1ea1n v\u00e0o ban \u0111\u00eam?<\/p>\n<p>Ban ng\u00e0y, ch\u00fang ta c\u00f3 c\u00f4ng vi\u1ec7c, m\u00e0n h\u00ecnh, cu\u1ed9c h\u1ecdp, tin nh\u1eafn \u2014 t\u1ea5t c\u1ea3 nh\u1eefng th\u1ee9 \u0111\u00f3 t\u1ea1o ra ti\u1ebfng \u1ed3n b\u00ean ngo\u00e0i \u0111\u1ee7 \u0111\u1ec3 l\u1ea5n \u00e1t ti\u1ebfng \u1ed3n b\u00ean trong. Nh\u01b0ng khi m\u00e0n \u0111\u00eam xu\u1ed1ng, khi ti\u1ebfng \u1ed3n b\u00ean ngo\u00e0i l\u1eb7ng l\u1ea1i, t\u00e2m tr\u00ed kh\u00f4ng l\u1eb7ng theo. N\u00f3 v\u1eabn \u0111ang ch\u1ea1y \u2014 ch\u1ec9 l\u00e0 b\u00e2y gi\u1edd b\u1ea1n m\u1edbi nghe th\u1ea5y n\u00f3.<\/p>\n<blockquote><p><em>M\u1ea5t ng\u1ee7 kh\u00f4ng ph\u1ea3i l\u00fac n\u00e0o c\u0169ng l\u00e0 v\u1ea5n \u0111\u1ec1 c\u1ee7a \u0111\u00eam. \u0110\u00f4i khi, n\u00f3 l\u00e0 b\u1ea3n t\u1ed5ng k\u1ebft c\u1ee7a c\u1ea3 m\u1ed9t ng\u00e0y ch\u01b0a \u0111\u01b0\u1ee3c ti\u00eau h\u00f3a.<\/em><\/p><\/blockquote>\n<p>T\u00e2m tr\u00ed con ng\u01b0\u1eddi c\u00f3 xu h\u01b0\u1edbng x\u1eed l\u00fd c\u1ea3m x\u00fac ch\u01b0a ho\u00e0n ch\u1ec9nh, k\u1ebf ho\u1ea1ch ch\u01b0a \u0111\u00f3ng l\u1ea1i, v\u00e0 m\u1ed1i lo ch\u01b0a \u0111\u01b0\u1ee3c \u0111\u1eb7t t\u00ean \u2014 v\u00e0o \u0111\u00fang l\u00fac b\u1ea1n c\u1ea7n ngh\u1ec9 ng\u01a1i nh\u1ea5t. \u0110\u00e2y kh\u00f4ng ph\u1ea3i t\u00e2m tr\u00ed &#8220;ch\u1ed1ng l\u1ea1i b\u1ea1n&#8221;. \u0110\u00e2y l\u00e0 t\u00e2m tr\u00ed \u0111ang l\u00e0m \u0111\u00fang vi\u1ec7c c\u1ee7a n\u00f3 \u2014 n\u00f3 ch\u1ec9 ch\u01b0a \u0111\u01b0\u1ee3c h\u01b0\u1edbng d\u1eabn c\u00e1ch d\u1eebng l\u1ea1i.<\/p>\n<h2>2. V\u00ec Sao T\u00e2m Tr\u00ed Kh\u00f4ng Ch\u1ecbu T\u1eaft Ban \u0110\u00eam<\/h2>\n<p>C\u00f3 ba l\u00fd do ph\u1ed5 bi\u1ebfn nh\u1ea5t:<\/p>\n<ul>\n<li><strong>Ch\u1ebf \u0111\u1ed9 &#8220;gi\u1ea3i quy\u1ebft v\u1ea5n \u0111\u1ec1&#8221; ch\u01b0a \u0111\u01b0\u1ee3c t\u1eaft.<\/strong> Trong su\u1ed1t ng\u00e0y, t\u00e2m tr\u00ed \u1edf tr\u1ea1ng th\u00e1i s\u1eb5n s\u00e0ng h\u00e0nh \u0111\u1ed9ng. N\u00f3 kh\u00f4ng t\u1ef1 bi\u1ebft khi n\u00e0o n\u00ean d\u1eebng. N\u1ebfu kh\u00f4ng c\u00f3 t\u00edn hi\u1ec7u r\u00f5 r\u00e0ng \u2014 m\u1ed9t nghi th\u1ee9c, m\u1ed9t th\u1ef1c h\u00e0nh, m\u1ed9t ranh gi\u1edbi \u2014 n\u00f3 s\u1ebd ti\u1ebfp t\u1ee5c ch\u1ea1y ngay c\u1ea3 khi b\u1ea1n \u0111\u00e3 n\u1eb1m xu\u1ed1ng.<\/li>\n<li><strong>C\u1ea3m x\u00fac ch\u01b0a \u0111\u01b0\u1ee3c nh\u1eadn di\u1ec7n.<\/strong> M\u1ed9t n\u1ed7i bu\u1ed3n ch\u01b0a \u0111\u01b0\u1ee3c \u0111\u1eb7t t\u00ean, m\u1ed9t n\u1ed7i gi\u1eadn ch\u01b0a \u0111\u01b0\u1ee3c th\u1eeba nh\u1eadn, m\u1ed9t n\u1ed7i s\u1ee3 ch\u01b0a \u0111\u01b0\u1ee3c nh\u00ecn th\u1eb3ng \u2014 t\u1ea5t c\u1ea3 \u0111\u1ec1u t\u00ecm c\u00e1ch n\u1ed5i l\u00ean trong kho\u1ea3ng l\u1eb7ng c\u1ee7a \u0111\u00eam.<\/li>\n<li><strong>Th\u00f3i quen k\u00edch th\u00edch th\u1ea7n kinh tr\u01b0\u1edbc gi\u1edd ng\u1ee7.<\/strong> M\u00e0n h\u00ecnh \u0111i\u1ec7n tho\u1ea1i, tin t\u1ee9c, m\u1ea1ng x\u00e3 h\u1ed9i \u2014 t\u1ea5t c\u1ea3 nh\u1eefng th\u1ee9 n\u00e0y gi\u1eef t\u00e2m tr\u00ed \u1edf tr\u1ea1ng th\u00e1i ph\u1ea3n \u1ee9ng, khi\u1ebfn vi\u1ec7c &#8220;t\u1eaft m\u00e1y&#8221; tr\u1edf n\u00ean g\u1ea7n nh\u01b0 kh\u00f4ng th\u1ec3.<\/li>\n<\/ul>\n<p>C\u00e2u h\u1ecfi kh\u00f4ng ph\u1ea3i l\u00e0 &#8220;L\u00e0m sao \u0111\u1ec3 t\u1eaft t\u00e2m tr\u00ed?&#8221; \u2014 v\u00ec t\u00e2m tr\u00ed kh\u00f4ng c\u00f3 c\u00f4ng t\u1eafc. C\u00e2u h\u1ecfi \u0111\u00fang h\u01a1n l\u00e0: <em>&#8220;L\u00e0m sao \u0111\u1ec3 t\u1ea1o ra \u0111i\u1ec1u ki\u1ec7n \u0111\u1ec3 t\u00e2m tr\u00ed t\u1ef1 l\u1eafng xu\u1ed1ng?&#8221;<\/em><\/p>\n<h2>3. Thi\u1ec1n Kh\u00f4ng Ph\u1ea3i L\u00e0 C\u01b0\u1ee1ng \u00c9p Gi\u1ea5c Ng\u1ee7<\/h2>\n<p>\u0110\u00e2y l\u00e0 \u0111i\u1ec1u nhi\u1ec1u ng\u01b0\u1eddi hi\u1ec3u nh\u1ea7m khi l\u1ea7n \u0111\u1ea7u nghe \u0111\u1ebfn &#8220;thi\u1ec1n cho ng\u01b0\u1eddi m\u1ea5t ng\u1ee7&#8221;.<\/p>\n<p>Thi\u1ec1n kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ed9t k\u1ef9 thu\u1eadt \u0111\u1ec3 \u00e9p bu\u1ed9c b\u1ea1n ng\u1ee7 nhanh h\u01a1n. Kh\u00f4ng ph\u1ea3i l\u00e0 c\u00e1ch &#8220;t\u1eaft s\u00f3ng n\u00e3o&#8221; b\u1eb1ng \u00fd ch\u00ed. Kh\u00f4ng ph\u1ea3i l\u00e0 tr\u1ea1ng th\u00e1i tr\u1ed1ng r\u1ed7ng m\u00e0 b\u1ea1n ph\u1ea3i \u0111\u1ea1t \u0111\u01b0\u1ee3c.<\/p>\n<blockquote><p><em>Thi\u1ec1n kh\u00f4ng ph\u1ea3i l\u00e0 r\u1eddi xa suy ngh\u0129 \u2014 m\u00e0 l\u00e0 h\u1ecdc c\u00e1ch kh\u00f4ng b\u1ecb cu\u1ed1n theo suy ngh\u0129.<\/em><\/p><\/blockquote>\n<p>Khi b\u1ea1n thi\u1ec1n tr\u01b0\u1edbc khi ng\u1ee7, b\u1ea1n kh\u00f4ng \u0111ang chi\u1ebfn \u0111\u1ea5u v\u1edbi t\u00e2m tr\u00ed. B\u1ea1n \u0111ang t\u1ea1o ra m\u1ed9t kho\u1ea3ng kh\u00f4ng gian an to\u00e0n \u0111\u1ec3 t\u00e2m tr\u00ed \u0111\u01b0\u1ee3c \u0111\u1eb7t xu\u1ed1ng \u2014 nh\u01b0 c\u1edfi chi\u1ebfc ba l\u00f4 n\u1eb7ng ra kh\u1ecfi vai sau m\u1ed9t ng\u00e0y d\u00e0i.<\/p>\n<p>V\u00e0 khi t\u00e2m tr\u00ed \u0111\u01b0\u1ee3c bu\u00f4ng \u2014 gi\u1ea5c ng\u1ee7 th\u01b0\u1eddng t\u1ef1 \u0111\u1ebfn. Kh\u00f4ng ph\u1ea3i v\u00ec b\u1ea1n \u0111\u00e3 &#8220;c\u1ed1 ng\u1ee7&#8221; \u2014 m\u00e0 v\u00ec b\u1ea1n \u0111\u00e3 ng\u1eebng c\u1ed1.<\/p>\n<h2>4. Hi\u1ec3u V\u1ec1 &#8220;V\u00f2ng L\u1eb7p Lo \u00c2u&#8221; Tr\u01b0\u1edbc Khi Ng\u1ee7<\/h2>\n<p>C\u00f3 th\u1ec3 b\u1ea1n t\u1eebng tr\u1ea3i qua \u0111i\u1ec1u n\u00e0y: b\u1ea1n n\u1eb1m xu\u1ed1ng, b\u1eaft \u0111\u1ea7u lo l\u1eafng r\u1eb1ng m\u00ecnh s\u1ebd l\u1ea1i kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c \u2014 v\u00e0 ch\u00ednh n\u1ed7i lo \u0111\u00f3 khi\u1ebfn b\u1ea1n c\u00e0ng kh\u00f3 ng\u1ee7 h\u01a1n. M\u1ed9t v\u00f2ng tr\u00f2n kh\u00f4ng l\u1ed1i tho\u00e1t.<\/p>\n<p>Trong ng\u00f4n ng\u1eef c\u1ee7a th\u1ef1c h\u00e0nh t\u1ec9nh th\u1ee9c, \u0111\u00e2y g\u1ecdi l\u00e0 <strong>ph\u1ea3n \u1ee9ng v\u1edbi ph\u1ea3n \u1ee9ng<\/strong>. B\u1ea1n kh\u00f4ng ch\u1ec9 \u0111ang tr\u1ea3i qua m\u1ea5t ng\u1ee7 \u2014 b\u1ea1n c\u00f2n \u0111ang <em>lo l\u1eafng v\u1ec1 vi\u1ec7c m\u1ea5t ng\u1ee7<\/em>. L\u1edbp th\u1ee9 hai n\u00e0y \u2014 l\u1edbp ph\u00e1n x\u00e9t, kh\u00e1ng c\u1ef1, s\u1ee3 h\u00e3i \u2014 m\u1edbi l\u00e0 th\u1ee9 th\u1ef1c s\u1ef1 gi\u1eef b\u1ea1n th\u1ee9c.<\/p>\n<p>Thi\u1ec1n d\u1ea1y b\u1ea1n nh\u1eadn ra l\u1edbp th\u1ee9 hai \u0111\u00f3. V\u00e0 khi b\u1ea1n nh\u1eadn ra n\u00f3 \u2014 b\u1ea1n kh\u00f4ng c\u00f2n b\u1ecb n\u00f3 \u0111i\u1ec1u khi\u1ec3n.<\/p>\n<blockquote><p><em>B\u1ea1n kh\u00f4ng ph\u1ea3i n\u1ed7i lo l\u1eafng v\u1ec1 gi\u1ea5c ng\u1ee7. B\u1ea1n \u0111ang ch\u1ee9ng ki\u1ebfn n\u1ed7i lo l\u1eafng \u0111\u00f3 \u2014 v\u00e0 \u0111\u00f3 l\u00e0 hai \u0111i\u1ec1u ho\u00e0n to\u00e0n kh\u00e1c nhau.<\/em><\/p><\/blockquote>\n<h2>5. B\u00e0i Thi\u1ec1n Bu\u00f4ng Th\u01b0 5 Ph\u00fat Tr\u01b0\u1edbc Khi Ng\u1ee7 \u2014 Th\u1ef1c H\u00e0nh Ngay<\/h2>\n<p>B\u00e0i th\u1ef1c h\u00e0nh d\u01b0\u1edbi \u0111\u00e2y kh\u00f4ng c\u1ea7n \u1ee9ng d\u1ee5ng, kh\u00f4ng c\u1ea7n nh\u1ea1c, kh\u00f4ng c\u1ea7n t\u01b0 th\u1ebf \u0111\u1eb7c bi\u1ec7t. Ch\u1ec9 c\u1ea7n b\u1ea1n, chi\u1ebfc gi\u01b0\u1eddng, v\u00e0 v\u00e0i ph\u00fat y\u00ean t\u0129nh.<\/p>\n<h3>Chu\u1ea9n B\u1ecb (30 gi\u00e2y)<\/h3>\n<p>N\u1eb1m xu\u1ed1ng, \u0111\u1eb7t hai tay d\u1ecdc theo th\u00e2n ho\u1eb7c \u0111\u1ec3 l\u00ean b\u1ee5ng. Nh\u1eafm m\u1eaft l\u1ea1i. Kh\u00f4ng c\u1ed1 g\u1eafng l\u00e0m g\u00ec c\u1ea3 \u2014 ch\u1ec9 nh\u1eadn ra r\u1eb1ng b\u1ea1n \u0111ang n\u1eb1m \u0111\u00e2y, ngay l\u00fac n\u00e0y.<\/p>\n<h3>B\u01b0\u1edbc 1: Th\u1edf V\u00e0 \u0110\u1eb7t T\u00ean (1 ph\u00fat)<\/h3>\n<p>H\u00edt v\u00e0o ch\u1eadm b\u1eb1ng m\u0169i \u2014 4 nh\u1ecbp. Gi\u1eef nh\u1eb9 \u2014 2 nh\u1ecbp. Th\u1edf ra b\u1eb1ng mi\u1ec7ng \u2014 6 nh\u1ecbp. L\u1eb7p l\u1ea1i 3 l\u1ea7n. Sau \u0111\u00f3, trong \u0111\u1ea7u b\u1ea1n nh\u1eb9 nh\u00e0ng \u0111\u1eb7t t\u00ean cho tr\u1ea1ng th\u00e1i hi\u1ec7n t\u1ea1i: <em>&#8220;T\u00f4i \u0111ang m\u1ec7t.&#8221; &#8220;T\u00f4i \u0111ang lo.&#8221; &#8220;T\u00f4i \u0111ang c\u0103ng.&#8221;<\/em> \u2014 kh\u00f4ng ph\u00e1n x\u00e9t, ch\u1ec9 ghi nh\u1eadn.<\/p>\n<h3>B\u01b0\u1edbc 2: Qu\u00e9t Th\u00e2n (2 ph\u00fat)<\/h3>\n<p>T\u1eeb t\u1eeb \u0111\u01b0a s\u1ef1 ch\u00fa \u00fd \u0111i t\u1eeb \u0111\u1ec9nh \u0111\u1ea7u xu\u1ed1ng \u0111\u1ebfn b\u00e0n ch\u00e2n. M\u1ed7i v\u00f9ng c\u01a1 th\u1ec3 b\u1ea1n ch\u00fa \u00fd \u0111\u1ebfn \u2014 h\u00e3y cho ph\u00e9p n\u00f3 \u0111\u01b0\u1ee3c n\u1eb7ng h\u01a1n, \u0111\u01b0\u1ee3c th\u1ea3 l\u1ecfng h\u01a1n. Kh\u00f4ng c\u1ea7n ph\u00e2n t\u00edch \u2014 ch\u1ec9 c\u1ea7n ch\u00fa \u00fd v\u00e0 bu\u00f4ng. Vai b\u1ea1n c\u00f3 \u0111ang c\u0103ng kh\u00f4ng? H\u00e0m b\u1ea1n c\u00f3 \u0111ang si\u1ebft kh\u00f4ng? H\u00e3y \u0111\u1ec3 ch\u00fang bi\u1ebft r\u1eb1ng: \u0111\u00eam nay, ch\u00fang \u0111\u01b0\u1ee3c ngh\u1ec9.<\/p>\n<h3>B\u01b0\u1edbc 3: Bu\u00f4ng Ng\u00e0y \u0110\u00e3 Qua (1 ph\u00fat)<\/h3>\n<p>H\u00ecnh dung ng\u00e0y h\u00f4m nay nh\u01b0 m\u1ed9t cu\u1ed1n s\u00e1ch. B\u1ea1n \u0111\u00e3 \u0111\u1ecdc \u0111\u1ebfn trang cu\u1ed1i. B\u00e2y gi\u1edd, nh\u1eb9 nh\u00e0ng g\u1ea5p s\u00e1ch l\u1ea1i \u2014 kh\u00f4ng ph\u1ea3i v\u1ee9t \u0111i, ch\u1ec9 l\u00e0 \u0111\u1eb7t xu\u1ed1ng. Ng\u00e0y mai s\u1ebd c\u00f3 trang m\u1edbi. Nh\u01b0ng \u0111\u00eam nay, cu\u1ed1n s\u00e1ch \u0111\u01b0\u1ee3c ph\u00e9p \u0111\u00f3ng l\u1ea1i.<\/p>\n<h3>B\u01b0\u1edbc 4: Tr\u1edf V\u1ec1 H\u01a1i Th\u1edf (30 gi\u00e2y)<\/h3>\n<p>Tr\u1edf l\u1ea1i v\u1edbi h\u01a1i th\u1edf t\u1ef1 nhi\u00ean. Kh\u00f4ng \u0111i\u1ec1u ch\u1ec9nh g\u00ec th\u00eam. Ch\u1ec9 theo d\u00f5i h\u01a1i th\u1edf nh\u01b0 b\u1ea1n nh\u00ecn nh\u1eefng ng\u00f4i sao tr\u00ean b\u1ea7u tr\u1eddi \u2014 kh\u00f4ng c\u1ed1 b\u1eaft, kh\u00f4ng c\u1ed1 \u0111\u1ea9y. Ch\u1ec9 nh\u00ecn. Ch\u1ec9 \u1edf \u0111\u00e2y.<\/p>\n<p>N\u1ebfu suy ngh\u0129 v\u1eabn \u0111\u1ebfn \u2014 b\u00ecnh th\u01b0\u1eddng. H\u00e3y nh\u00ecn ch\u00fang nh\u01b0 nh\u1eefng \u0111\u00e1m m\u00e2y tr\u00f4i qua. Ch\u00fang \u0111\u1ebfn r\u1ed3i \u0111i. B\u1ea1n l\u00e0 b\u1ea7u tr\u1eddi \u2014 kh\u00f4ng ph\u1ea3i \u0111\u00e1m m\u00e2y.<\/p>\n<h2>6. X\u00e2y D\u1ef1ng Nghi Th\u1ee9c T\u1ed1i \u2014 Ranh Gi\u1edbi C\u1ee7a Ng\u00e0y V\u00e0 \u0110\u00eam<\/h2>\n<p>B\u00e0i thi\u1ec1n 5 ph\u00fat s\u1ebd hi\u1ec7u qu\u1ea3 h\u01a1n nhi\u1ec1u n\u1ebfu n\u00f3 l\u00e0 m\u1ed9t ph\u1ea7n c\u1ee7a m\u1ed9t nghi th\u1ee9c t\u1ed1i c\u00f3 ch\u1ee7 \u00fd \u2014 m\u1ed9t chu\u1ed7i h\u00e0nh \u0111\u1ed9ng nh\u1ecf b\u00e1o hi\u1ec7u cho t\u00e2m tr\u00ed r\u1eb1ng: <em>ng\u00e0y \u0111\u00e3 xong, \u0111\u00eam \u0111\u00e3 \u0111\u1ebfn.<\/em><\/p>\n<p>Nghi th\u1ee9c \u0111\u00f3 kh\u00f4ng c\u1ea7n ph\u1ee9c t\u1ea1p. C\u00f3 th\u1ec3 l\u00e0: t\u1eaft m\u00e0n h\u00ecnh 30 ph\u00fat tr\u01b0\u1edbc khi ng\u1ee7. Pha m\u1ed9t t\u00e1ch tr\u00e0 \u1ea5m. Ghi ba \u0111i\u1ec1u b\u1ea1n bi\u1ebft \u01a1n trong ng\u00e0y. R\u1ed3i th\u1ef1c h\u00e0nh b\u00e0i thi\u1ec1n bu\u00f4ng th\u01b0.<\/p>\n<p>\u0110i\u1ec1u quan tr\u1ecdng kh\u00f4ng ph\u1ea3i l\u00e0 <em>nghi th\u1ee9c n\u00e0o<\/em> \u2014 m\u00e0 l\u00e0 t\u00ednh nh\u1ea5t qu\u00e1n. T\u00e2m tr\u00ed h\u1ecdc qua l\u1eb7p l\u1ea1i. Khi b\u1ea1n l\u00e0m \u0111i\u1ec1u t\u01b0\u01a1ng t\u1ef1 m\u1ed7i \u0111\u00eam, t\u00e2m tr\u00ed s\u1ebd b\u1eaft \u0111\u1ea7u nh\u1eadn ra t\u00edn hi\u1ec7u: <em>\u0111\u00e2y l\u00e0 l\u00fac \u0111\u01b0\u1ee3c bu\u00f4ng xu\u1ed1ng.<\/em><\/p>\n<blockquote><p><em>Khi em \u0111\u1ee7 im l\u1eb7ng, c\u00f3 ai \u0111\u00f3 trong em lu\u00f4n bi\u1ebft c\u00e1ch ngh\u1ec9 ng\u01a1i. Nghi th\u1ee9c l\u00e0 c\u00e1ch b\u1ea1n t\u1ea1o ra kho\u1ea3ng l\u1eb7ng \u0111\u00f3.<\/em><\/p><\/blockquote>\n<h2>7. Ki\u00ean Nh\u1eabn V\u1edbi Ch\u00ednh M\u00ecnh \u2014 \u0110i\u1ec1u Quan Tr\u1ecdng Nh\u1ea5t<\/h2>\n<p>M\u1ea5t ng\u1ee7 kinh ni\u00ean kh\u00f4ng h\u00ecnh th\u00e0nh trong m\u1ed9t \u0111\u00eam \u2014 v\u00e0 n\u00f3 c\u0169ng s\u1ebd kh\u00f4ng bi\u1ebfn m\u1ea5t sau m\u1ed9t bu\u1ed5i thi\u1ec1n. \u0110i\u1ec1u n\u00e0y kh\u00f4ng c\u00f3 ngh\u0129a l\u00e0 th\u1ef1c h\u00e0nh kh\u00f4ng hi\u1ec7u qu\u1ea3. N\u00f3 c\u00f3 ngh\u0129a l\u00e0 b\u1ea1n \u0111ang x\u00e2y d\u1ef1ng m\u1ed9t th\u1ee9 g\u00ec \u0111\u00f3 l\u00e2u b\u1ec1n h\u01a1n m\u1ed9t vi\u00ean thu\u1ed1c ng\u1ee7.<\/p>\n<p>C\u00f3 th\u1ec3 b\u1ea1n t\u1eebng th\u1eed thi\u1ec1n v\u00e0 ngh\u0129 &#8220;m\u00ecnh kh\u00f4ng thi\u1ec1n \u0111\u01b0\u1ee3c&#8221; \u2014 v\u00ec t\u00e2m tr\u00ed v\u1eabn ch\u1ea1y, v\u1eabn ngh\u0129. Nh\u01b0ng t\u00e2m tr\u00ed ch\u1ea1y kh\u00f4ng c\u00f3 ngh\u0129a l\u00e0 thi\u1ec1n th\u1ea5t b\u1ea1i. B\u1ea1n nh\u1eadn ra r\u1eb1ng t\u00e2m tr\u00ed \u0111ang ch\u1ea1y \u2014 <em>\u0111\u00f3 ch\u00ednh l\u00e0 thi\u1ec1n.<\/em><\/p>\n<p>Th\u1ef1c h\u00e0nh t\u1ec9nh th\u1ee9c kh\u00f4ng y\u00eau c\u1ea7u b\u1ea1n tr\u1edf n\u00ean ho\u00e0n h\u1ea3o. N\u00f3 ch\u1ec9 m\u1eddi b\u1ea1n tr\u1edf n\u00ean <em>hi\u1ec7n di\u1ec7n<\/em> \u2014 d\u00f9 ch\u1ec9 m\u1ed9t kho\u1ea3nh kh\u1eafc ng\u1eafn m\u1ed7i \u0111\u00eam.<\/p>\n<p>Kh\u00f4ng ph\u1ea3i d\u1ec5. Nh\u01b0ng c\u00f3 th\u1ec3.<\/p>\n<p>N\u1ebfu b\u1ea1n mu\u1ed1n \u0111i s\u00e2u h\u01a1n v\u00e0o h\u00e0nh tr\u00ecnh n\u00e0y, cu\u1ed1n s\u00e1ch <em>Ai C\u0169ng Thi\u1ec1n \u0110\u01b0\u1ee3c<\/em> l\u00e0 m\u1ed9t ng\u01b0\u1eddi b\u1ea1n \u0111\u1ed3ng h\u00e0nh ph\u00f9 h\u1ee3p \u2014 \u0111\u01b0\u1ee3c vi\u1ebft cho nh\u1eefng ai ch\u01b0a t\u1eebng thi\u1ec1n l\u1ea7n n\u00e0o, v\u00e0 c\u1ea3 nh\u1eefng ai \u0111\u00e3 th\u1eed m\u00e0 ch\u01b0a th\u1ea5y thay \u0111\u1ed5i.<\/p>\n<h2>K\u1ebft: \u0110\u00eam Nay, H\u00e3y Th\u1eed Bu\u00f4ng<\/h2>\n<p>T\u00e2m tr\u00ed kh\u00f4ng ch\u1ecbu t\u1eaft ban \u0111\u00eam \u2014 kh\u00f4ng ph\u1ea3i v\u00ec n\u00f3 m\u1ea1nh h\u01a1n b\u1ea1n. M\u00e0 v\u00ec n\u00f3 ch\u01b0a \u0111\u01b0\u1ee3c h\u1ecdc c\u00e1ch bu\u00f4ng. Thi\u1ec1n kh\u00f4ng ph\u1ea3i l\u00e0 cu\u1ed9c chi\u1ebfn v\u1edbi t\u00e2m tr\u00ed \u2014 m\u00e0 l\u00e0 l\u1eddi m\u1eddi \u0111\u1ec3 t\u00e2m tr\u00ed \u0111\u01b0\u1ee3c \u0111\u1eb7t xu\u1ed1ng, \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i, \u0111\u01b0\u1ee3c tr\u1edf v\u1ec1 nh\u1ecbp t\u1ef1 nhi\u00ean c\u1ee7a n\u00f3.<\/p>\n<p>\u0110\u00eam nay, tr\u01b0\u1edbc khi \u0111\u1eb7t \u0111i\u1ec7n tho\u1ea1i xu\u1ed1ng \u2014 th\u1eed 5 ph\u00fat th\u1ef1c h\u00e0nh b\u00e0i thi\u1ec1n bu\u00f4ng th\u01b0 \u1edf tr\u00ean. Kh\u00f4ng c\u1ea7n k\u1ebft qu\u1ea3 ho\u00e0n h\u1ea3o. Ch\u1ec9 c\u1ea7n b\u1eaft \u0111\u1ea7u.<\/p>\n<p>B\u1edfi v\u00ec h\u00e0nh tr\u00ecnh tr\u1edf v\u1ec1 v\u1edbi ch\u00ednh m\u00ecnh \u2014 lu\u00f4n b\u1eaft \u0111\u1ea7u t\u1eeb m\u1ed9t h\u01a1i th\u1edf.<\/p>\n<p><em>T\u1ea1 Minh Tu\u1ea5n (Saga)<\/em><\/p>\n<h2>C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p<\/h2>\n<h3>Thi\u1ec1n c\u00f3 th\u1ef1c s\u1ef1 gi\u00fap ng\u01b0\u1eddi m\u1ea5t ng\u1ee7 kinh ni\u00ean ng\u1ee7 \u0111\u01b0\u1ee3c kh\u00f4ng?<\/h3>\n<p>Thi\u1ec1n kh\u00f4ng \u00e9p bu\u1ed9c gi\u1ea5c ng\u1ee7 \u0111\u1ebfn, nh\u01b0ng gi\u00fap t\u00e2m tr\u00ed h\u1ecdc c\u00e1ch bu\u00f4ng \u2014 v\u00e0 khi t\u00e2m bu\u00f4ng, c\u01a1 th\u1ec3 th\u01b0\u1eddng t\u1ef1 t\u00ecm l\u1ea1i gi\u1ea5c ng\u1ee7. Nhi\u1ec1u ng\u01b0\u1eddi th\u1ef1c h\u00e0nh \u0111\u1ec1u nh\u1eadn th\u1ea5y c\u1ea3i thi\u1ec7n d\u1ea7n theo th\u1eddi gian, \u0111\u1eb7c bi\u1ec7t khi thi\u1ec1n \u0111\u01b0\u1ee3c th\u1ef1c h\u00e0nh \u0111\u1ec1u \u0111\u1eb7n nh\u01b0 m\u1ed9t nghi th\u1ee9c t\u1ed1i.<\/p>\n<h3>T\u00f4i kh\u00f4ng thi\u1ec1n \u0111\u01b0\u1ee3c v\u00ec \u0111\u1ea7u \u00f3c c\u1ee9 ngh\u0129 lung tung \u2014 ph\u1ea3i l\u00e0m sao?<\/h3>\n<p>\u0110\u1ea7u \u00f3c ngh\u0129 lung tung kh\u00f4ng c\u00f3 ngh\u0129a l\u00e0 b\u1ea1n \u0111ang thi\u1ec1n sai. Nh\u1eadn ra r\u1eb1ng t\u00e2m tr\u00ed \u0111ang ch\u1ea1y \u2014 ch\u00ednh l\u00e0 thi\u1ec1n. B\u1ea1n kh\u00f4ng c\u1ea7n d\u1eebng suy ngh\u0129, ch\u1ec9 c\u1ea7n quan s\u00e1t ch\u00fang m\u00e0 kh\u00f4ng b\u1ecb cu\u1ed1n theo, nh\u01b0 nh\u00ecn m\u00e2y tr\u00f4i qua b\u1ea7u tr\u1eddi.<\/p>\n<h3>N\u00ean thi\u1ec1n bao l\u00e2u tr\u01b0\u1edbc khi ng\u1ee7 th\u00ec t\u1ed1t nh\u1ea5t?<\/h3>\n<p>Ch\u1ec9 c\u1ea7n 5\u201310 ph\u00fat l\u00e0 \u0111\u1ee7 \u0111\u1ec3 b\u1eaft \u0111\u1ea7u. \u0110i\u1ec1u quan tr\u1ecdng h\u01a1n th\u1eddi l\u01b0\u1ee3ng l\u00e0 t\u00ednh nh\u1ea5t qu\u00e1n \u2014 th\u1ef1c h\u00e0nh m\u1ed7i t\u1ed1i, d\u00f9 ch\u1ec9 5 ph\u00fat, s\u1ebd hi\u1ec7u qu\u1ea3 h\u01a1n thi\u1ec1n 1 ti\u1ebfng m\u1ed9t l\u1ea7n r\u1ed3i b\u1ecf nhi\u1ec1u ng\u00e0y.<\/p>\n<h3>Thi\u1ec1n bu\u00f4ng th\u01b0 kh\u00e1c v\u1edbi thi\u1ec1n th\u00f4ng th\u01b0\u1eddng nh\u01b0 th\u1ebf n\u00e0o?<\/h3>\n<p>Thi\u1ec1n bu\u00f4ng th\u01b0 (body scan hay th\u01b0 gi\u00e3n c\u00f3 ch\u00fa \u00fd) t\u1eadp trung v\u00e0o vi\u1ec7c th\u1ea3 l\u1ecfng t\u1eebng v\u00f9ng c\u01a1 th\u1ec3, ph\u00f9 h\u1ee3p \u0111\u1eb7c bi\u1ec7t v\u1edbi th\u1eddi \u0111i\u1ec3m tr\u01b0\u1edbc khi ng\u1ee7. N\u00f3 nh\u1eb9 nh\u00e0ng v\u00e0 d\u1ec5 th\u1ef1c h\u00e0nh h\u01a1n c\u00e1c d\u1ea1ng thi\u1ec1n \u0111\u00f2i h\u1ecfi s\u1ef1 t\u1eadp trung cao.<\/p>\n<h3>N\u1ebfu m\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i nhi\u1ec1u th\u00e1ng, t\u00f4i c\u00f3 n\u00ean g\u1eb7p b\u00e1c s\u0129 kh\u00f4ng?<\/h3>\n<p>C\u00f3. Thi\u1ec1n v\u00e0 th\u1ef1c h\u00e0nh t\u1ec9nh th\u1ee9c l\u00e0 c\u00f4ng c\u1ee5 h\u1ed7 tr\u1ee3 c\u00f3 gi\u00e1 tr\u1ecb, nh\u01b0ng kh\u00f4ng thay th\u1ebf ch\u1ea9n \u0111o\u00e1n v\u00e0 \u0111i\u1ec1u tr\u1ecb y t\u1ebf. N\u1ebfu m\u1ea5t ng\u1ee7 kinh ni\u00ean \u1ea3nh h\u01b0\u1edfng nghi\u00eam tr\u1ecdng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng s\u1ed1ng c\u1ee7a b\u1ea1n, h\u00e3y t\u00ecm g\u1eb7p b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia s\u1ee9c kh\u1ecfe t\u00e2m th\u1ea7n.<\/p>\n<p><script type=\"application\/ld+json\">\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@graph\": [\n    {\n      \"@type\": \"Article\",\n      \"headline\": \"Thi\u1ec1n Cho Ng\u01b0\u1eddi M\u1ea5t Ng\u1ee7 Kinh Ni\u00ean: V\u00ec Sao T\u00e2m Tr\u00ed Kh\u00f4ng Ch\u1ecbu T\u1eaft Ban \u0110\u00eam V\u00e0 B\u00e0i Thi\u1ec1n Bu\u00f4ng Th\u01b0 Tr\u01b0\u1edbc Khi Ng\u1ee7\",\n      \"description\": \"Thi\u1ec1n cho ng\u01b0\u1eddi m\u1ea5t ng\u1ee7 kinh ni\u00ean: hi\u1ec3u v\u00ec sao t\u00e2m tr\u00ed kh\u00f4ng ch\u1ecbu t\u1eaft ban \u0111\u00eam v\u00e0 th\u1ef1c h\u00e0nh b\u00e0i thi\u1ec1n bu\u00f4ng th\u01b0 5 ph\u00fat tr\u01b0\u1edbc khi ng\u1ee7.\",\n      \"author\": {\n        \"@type\": \"Person\",\n        \"@id\": \"https:\/\/taminhtuan.vn\/#person\",\n        \"name\": \"T\u1ea1 Minh Tu\u1ea5n\"\n      },\n      \"publisher\": {\n        \"@type\": \"Organization\",\n        \"@id\": \"https:\/\/inti.foundation\/#org\",\n        \"name\": \"Inti Foundation\"\n      },\n      \"mainEntityOfPage\": \"https:\/\/thienthuctinh.com\/thien-cho-nguoi-mat-ngu-kinh-nien\",\n      \"image\": \"https:\/\/taminhtuan.vn\/wp-content\/uploads\/2025\/09\/Anh-2-Ta-minh-tuan.jpg\"\n    },\n    {\n      \"@type\": \"Person\",\n      \"@id\": \"https:\/\/taminhtuan.vn\/#person\",\n      \"name\": \"T\u1ea1 Minh Tu\u1ea5n\",\n      \"alternateName\": [\n        \"Saga\",\n        \"Th\u1ea7y T\u1ea1 Minh Tu\u1ea5n\",\n        \"V\u1ecb Th\u1ea7y B\u00ean Trong\"\n      ],\n      \"description\": \"T\u1ea1 Minh Tu\u1ea5n (ph\u00e1p danh Saga) l\u00e0 m\u1ed9t v\u1ecb th\u1ea7y h\u01b0\u1edbng d\u1eabn v\u1ec1 thi\u1ec1n v\u00e0 t\u1ec9nh th\u1ee9c, \u0111\u1ed3ng th\u1eddi l\u00e0 nh\u00e0 c\u1ed1 v\u1ea5n qu\u1ea3n tr\u1ecb cho l\u00e3nh \u0111\u1ea1o doanh nghi\u1ec7p; 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This article explains why and guides a simple relaxation meditation you can try tonight.<\/p>","protected":false},"author":2,"featured_media":2757,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[56],"tags":[67,165,166,146,71],"class_list":["post-2756","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-chanh-niem","tag-mat-ngu-kinh-nien","tag-thien-buong-thu","tag-thien-dinh","tag-tinh-thuc"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Meditation for Chronic Insomnia: Why the Mind Refuses to Switch Off at Night and a Relaxation Meditation Before Sleep - 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-cho-nguoi-mat-ngu-kinh-nien\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Meditation for Chronic Insomnia: Why the Mind Refuses to Switch Off at Night and a Relaxation Meditation Before Sleep - Awakening Meditation\" \/>\n<meta property=\"og:description\" content=\"Chronic insomnia is often not a bodily illness, but a sign that the mind has not learned to let go. This article explains why and guides a simple relaxation meditation you can try tonight.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/thienthuctinh.com\/en\/thien-cho-nguoi-mat-ngu-kinh-nien\/\" \/>\n<meta property=\"og:site_name\" content=\"Thi\u1ec1n Th\u1ee9c T\u1ec9nh\" \/>\n<meta property=\"article:published_time\" content=\"2026-07-02T00:08:19+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-09-02T01:57:14+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/thienthuctinh.com\/wp-content\/uploads\/2026\/07\/thien-cho-nguoi-mat-ngu-kinh-nien.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Tommy Ho\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tommy Ho\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/thienthuctinh.com\\\/thien-cho-nguoi-mat-ngu-kinh-nien#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/thienthuctinh.com\\\/thien-cho-nguoi-mat-ngu-kinh-nien\"},\"author\":{\"name\":\"Tommy Ho\",\"@id\":\"https:\\\/\\\/thienthuctinh.com\\\/#\\\/schema\\\/person\\\/b7b708d6a37e0dc9acec022edfb70830\"},\"headline\":\"Thi\u1ec1n Cho Ng\u01b0\u1eddi M\u1ea5t Ng\u1ee7 Kinh Ni\u00ean: V\u00ec Sao T\u00e2m Tr\u00ed Kh\u00f4ng Ch\u1ecbu T\u1eaft Ban \u0110\u00eam V\u00e0 B\u00e0i Thi\u1ec1n Bu\u00f4ng Th\u01b0 Tr\u01b0\u1edbc Khi Ng\u1ee7\",\"datePublished\":\"2026-07-02T00:08:19+00:00\",\"dateModified\":\"2026-09-02T01:57:14+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/thienthuctinh.com\\\/thien-cho-nguoi-mat-ngu-kinh-nien\"},\"wordCount\":3075,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/thienthuctinh.com\\\/thien-cho-nguoi-mat-ngu-kinh-nien#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/thienthuctinh.com\\\/wp-content\\\/uploads\\\/2026\\\/07\\\/thien-cho-nguoi-mat-ngu-kinh-nien.jpg\",\"keywords\":[\"ch\u00e1nh ni\u1ec7m\",\"m\u1ea5t ng\u1ee7 kinh ni\u00ean\",\"thi\u1ec1n bu\u00f4ng th\u01b0\",\"thi\u1ec1n \u0111\u1ecbnh\",\"t\u1ec9nh th\u1ee9c\"],\"articleSection\":[\"Blog\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/thienthuctinh.com\\\/thien-cho-nguoi-mat-ngu-kinh-nien#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/thienthuctinh.com\\\/thien-cho-nguoi-mat-ngu-kinh-nien\",\"url\":\"https:\\\/\\\/thienthuctinh.com\\\/thien-cho-nguoi-mat-ngu-kinh-nien\",\"name\":\"Thi\u1ec1n Cho Ng\u01b0\u1eddi M\u1ea5t Ng\u1ee7 Kinh Ni\u00ean: V\u00ec Sao T\u00e2m Tr\u00ed Kh\u00f4ng Ch\u1ecbu T\u1eaft Ban \u0110\u00eam V\u00e0 B\u00e0i Thi\u1ec1n Bu\u00f4ng Th\u01b0 Tr\u01b0\u1edbc Khi Ng\u1ee7 - 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