{"id":2925,"date":"2026-08-24T19:15:01","date_gmt":"2026-08-24T12:15:01","guid":{"rendered":"https:\/\/thienthuctinh.com\/?p=2925"},"modified":"2026-09-02T08:48:05","modified_gmt":"2026-09-02T01:48:05","slug":"chanh-niem-khi-tap-the-thao","status":"publish","type":"post","link":"https:\/\/thienthuctinh.com\/en\/chanh-niem-khi-tap-the-thao","title":{"rendered":"Mindfulness in Exercise: Do Not Just Count Sets\u2014Truly Be Present"},"content":{"rendered":"<p>Ch\u00e1nh ni\u1ec7m khi t\u1eadp th\u1ec3 thao l\u00e0 kh\u1ea3 n\u0103ng \u0111\u01b0a s\u1ef1 ch\u00fa t\u00e2m tr\u1ecdn v\u1eb9n v\u00e0o t\u1eebng chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a c\u01a1 th\u1ec3 \u2014 thay v\u00ec \u0111\u1ec3 t\u00e2m tr\u00ed l\u01a1 l\u1eedng \u1edf ch\u1ed7 kh\u00e1c trong khi \u0111\u00f4i ch\u00e2n v\u1eabn \u0111ang ch\u1ea1y. Khi th\u1ef1c h\u00e0nh \u0111i\u1ec1u n\u00e0y, bu\u1ed5i t\u1eadp kh\u00f4ng ch\u1ec9 r\u00e8n th\u00e2n \u2014 n\u00f3 c\u00f2n r\u00e8n t\u00e2m.<\/p>\n<p>C\u00f3 th\u1ec3 b\u1ea1n t\u1eebng k\u1ebft th\u00fac m\u1ed9t bu\u1ed5i ch\u1ea1y b\u1ed9 m\u00e0 kh\u00f4ng nh\u1edb m\u00ecnh \u0111\u00e3 ch\u1ea1y qua nh\u1eefng con \u0111\u01b0\u1eddng n\u00e0o. Ho\u1eb7c ho\u00e0n th\u00e0nh xong ba m\u01b0\u01a1i c\u00e1i squat trong l\u00fac \u0111\u1ea7u \u00f3c \u0111ang gi\u1ea3i quy\u1ebft m\u1ed9t cu\u1ed9c h\u1ecdp bu\u1ed5i s\u00e1ng. C\u01a1 th\u1ec3 \u1edf \u0111\u00f3 \u2014 nh\u01b0ng b\u1ea1n, th\u00ec kh\u00f4ng.<\/p>\n<p>\u0110\u00f3 kh\u00f4ng ph\u1ea3i l\u1ed7i c\u1ee7a b\u1ea1n. \u0110\u00f3 l\u00e0 c\u00e1ch h\u1ea7u h\u1ebft ch\u00fang ta \u0111\u01b0\u1ee3c d\u1ea1y v\u1ec1 th\u1ec3 thao: \u0111\u1ebfm s\u1ed1 hi\u1ec7p, \u0111\u1ea1t ch\u1ec9 ti\u00eau, ho\u00e0n th\u00e0nh m\u1ee5c ti\u00eau. Th\u1ec3 thao tr\u1edf th\u00e0nh m\u1ed9t nhi\u1ec7m v\u1ee5 c\u1ea7n g\u1ea1ch t\u00ean kh\u1ecfi danh s\u00e1ch. V\u00e0 ch\u00fang ta m\u1ea5t \u0111i th\u1ee9 qu\u00fd gi\u00e1 nh\u1ea5t m\u00e0 v\u1eadn \u0111\u1ed9ng c\u00f3 th\u1ec3 mang l\u1ea1i \u2014 s\u1ef1 k\u1ebft n\u1ed1i v\u1edbi ch\u00ednh m\u00ecnh.<\/p>\n<h2>T\u1ea1i Sao Ch\u00fang Ta T\u1eadp M\u00e0 Kh\u00f4ng Th\u1ef1c S\u1ef1 &#8220;\u1ede \u0110\u00f3&#8221;<\/h2>\n<p>T\u00e2m tr\u00ed con ng\u01b0\u1eddi c\u00f3 khuynh h\u01b0\u1edbng t\u1ef1 nhi\u00ean l\u00e0 \u0111i lang thang. C\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u th\u1ea7n kinh h\u1ecdc g\u1ecdi \u0111\u00e2y l\u00e0 <em>default mode network<\/em> \u2014 m\u1ea1ng l\u01b0\u1edbi m\u1eb7c \u0111\u1ecbnh c\u1ee7a n\u00e3o b\u1ed9, v\u1ed1n ho\u1ea1t \u0111\u1ed9ng m\u1ea1nh nh\u1ea5t khi ch\u00fang ta kh\u00f4ng ch\u00fa \u00fd v\u00e0o \u0111i\u1ec1u g\u00ec \u0111\u00f3 c\u1ee5 th\u1ec3. Khi b\u1ea1n ch\u1ea1y b\u1ed9 m\u00e0 kh\u00f4ng c\u00f3 ch\u1ee7 \u0111\u00edch, n\u00e3o b\u1ea1n ngay l\u1eadp t\u1ee9c chuy\u1ec3n v\u1ec1 ch\u1ebf \u0111\u1ed9 m\u1eb7c \u0111\u1ecbnh: l\u00ean k\u1ebf ho\u1ea1ch, lo l\u1eafng, h\u1ed1i ti\u1ebfc, ho\u1eb7c m\u01a1 m\u1ed9ng.<\/p>\n<p>\u0110\u00e2y kh\u00f4ng ph\u1ea3i \u0111i\u1ec1u x\u1ea5u \u2014 nh\u01b0ng n\u00f3 c\u00f3 ngh\u0129a l\u00e0 b\u1ea1n \u0111ang b\u1ecf l\u1ee1 m\u1ed9t c\u01a1 h\u1ed9i.<\/p>\n<p>B\u1edfi v\u00ec c\u01a1 th\u1ec3 b\u1ea1n \u0111ang \u1edf \u0111\u00e2y, ngay l\u00fac n\u00e0y. H\u01a1i th\u1edf \u0111ang x\u1ea3y ra. Tim \u0111ang \u0111\u1eadp. C\u01a1 b\u1eafp \u0111ang co gi\u00e3n. \u0110\u00e2y l\u00e0 <em>kho\u1ea3nh kh\u1eafc hi\u1ec7n t\u1ea1i<\/em> \u0111ang d\u00e2ng l\u00ean v\u00e0 m\u1eddi b\u1ea1n b\u01b0\u1edbc v\u00e0o \u2014 m\u00e0 b\u1ea1n l\u1ea1i \u0111ang \u1edf trong m\u1ed9t cu\u1ed9c \u0111\u1ed1i tho\u1ea1i n\u1ed9i t\u00e2m v\u1edbi phi\u00ean b\u1ea3n lo \u00e2u c\u1ee7a ch\u00ednh m\u00ecnh.<\/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, c\u01a1 th\u1ec3 l\u00e0 con \u0111\u01b0\u1eddng ng\u1eafn nh\u1ea5t \u0111\u1ec3 tr\u1edf v\u1ec1.<\/em><\/p>\n<\/blockquote>\n<h2>Ch\u00e1nh Ni\u1ec7m Khi T\u1eadp Th\u1ec3 Thao Kh\u00f4ng Ph\u1ea3i L\u00e0 Ch\u1eadm L\u1ea1i \u2014 M\u00e0 L\u00e0 \u0110i S\u00e2u H\u01a1n<\/h2>\n<p>C\u00f3 m\u1ed9t hi\u1ec3u l\u1ea7m ph\u1ed5 bi\u1ebfn: ch\u00e1nh ni\u1ec7m \u0111\u1ed3ng ngh\u0129a v\u1edbi ch\u1eadm ch\u1ea1p, nh\u1eb9 nh\u00e0ng, thi\u1ebfu c\u01b0\u1eddng \u0111\u1ed9. Kh\u00f4ng ph\u1ea3i v\u1eady.<\/p>\n<p>B\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 ch\u1ea1y n\u01b0\u1edbc r\u00fat v\u1edbi ch\u00e1nh ni\u1ec7m. B\u1ea1n c\u00f3 th\u1ec3 n\u00e2ng t\u1ea1 n\u1eb7ng v\u1edbi ch\u00e1nh ni\u1ec7m. B\u1ea1n c\u00f3 th\u1ec3 thi \u0111\u1ea5u th\u1ec3 thao c\u1ea1nh tranh v\u1edbi ch\u00e1nh ni\u1ec7m. S\u1ef1 kh\u00e1c bi\u1ec7t kh\u00f4ng n\u1eb1m \u1edf t\u1ed1c \u0111\u1ed9 hay tr\u1ecdng l\u01b0\u1ee3ng \u2014 m\u00e0 n\u1eb1m \u1edf <strong>ch\u1ea5t l\u01b0\u1ee3ng s\u1ef1 ch\u00fa t\u00e2m<\/strong> b\u1ea1n mang v\u00e0o chuy\u1ec3n \u0111\u1ed9ng.<\/p>\n<p>Thi\u1ec1n kh\u00f4ng ph\u1ea3i r\u1eddi xa cu\u1ed9c s\u1ed1ng \u2014 m\u00e0 l\u00e0 \u0111i s\u00e2u v\u00e0o cu\u1ed9c s\u1ed1ng. V\u00e0 v\u1eadn \u0111\u1ed9ng l\u00e0 cu\u1ed9c s\u1ed1ng \u0111ang di\u1ec5n ra ngay trong t\u1eebng t\u1ebf b\u00e0o c\u1ee7a b\u1ea1n.<\/p>\n<p>Khi b\u1ea1n ch\u1ea1y v\u1edbi ch\u00e1nh ni\u1ec7m, b\u1ea1n c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c nh\u1ecbp th\u1edf thay \u0111\u1ed5i nh\u01b0 th\u1ebf n\u00e0o khi d\u1ed1c l\u00ean. B\u1ea1n nh\u1eadn ra c\u01a1 \u0111\u00f9i \u0111ang c\u0103ng ra \u1edf b\u01b0\u1edbc th\u1ee9 m\u1ea5y. B\u1ea1n nghe th\u1ea5y ti\u1ebfng ch\u00e2n ch\u1ea1m \u0111\u1ea5t \u2014 kh\u00f4ng ph\u1ea3i nh\u01b0 \u00e2m thanh n\u1ec1n, m\u00e0 nh\u01b0 m\u1ed9t t\u00edn hi\u1ec7u r\u00f5 r\u00e0ng t\u1eeb hi\u1ec7n th\u1ef1c. V\u00e0 trong kho\u1ea3ng ch\u00fa t\u00e2m \u0111\u00f3, t\u00e2m tr\u00ed b\u1ea1n kh\u00f4ng c\u00f2n ch\u1ed7 \u0111\u1ec3 lang thang.<\/p>\n<h2>B\u1ed1n C\u1ed5ng V\u00e0o Ch\u00e1nh Ni\u1ec7m Trong V\u1eadn \u0110\u1ed9ng<\/h2>\n<p>C\u00f3 b\u1ed1n \u0111i\u1ec3m neo m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 d\u00f9ng \u0111\u1ec3 \u0111\u01b0a t\u00e2m tr\u00ed tr\u1edf v\u1ec1 v\u1edbi c\u01a1 th\u1ec3 trong l\u00fac t\u1eadp luy\u1ec7n. H\u00e3y ngh\u0129 v\u1ec1 ch\u00fang nh\u01b0 b\u1ed1n c\u1eeda v\u00e0o ng\u00f4i nh\u00e0 hi\u1ec7n t\u1ea1i.<\/p>\n<ol>\n<li><strong>H\u01a1i th\u1edf:<\/strong> \u0110\u00e2y l\u00e0 neo t\u1ef1 nhi\u00ean v\u00e0 \u0111\u00e1ng tin c\u1eady nh\u1ea5t. H\u01a1i th\u1edf kh\u00f4ng bao gi\u1edd x\u1ea3y ra \u1edf qu\u00e1 kh\u1ee9 hay t\u01b0\u01a1ng lai \u2014 n\u00f3 lu\u00f4n lu\u00f4n \u1edf \u0111\u00e2y, ngay b\u00e2y gi\u1edd. Trong l\u00fac t\u1eadp, h\u00e3y ch\u00fa \u00fd \u0111\u1ebfn nh\u1ecbp th\u1edf: v\u00e0o b\u1eb1ng m\u0169i, ra b\u1eb1ng mi\u1ec7ng, hay ng\u01b0\u1ee3c l\u1ea1i? Th\u1edf n\u00f4ng hay s\u00e2u? Kh\u00f4ng c\u1ea7n \u0111i\u1ec1u ch\u1ec9nh \u2014 ch\u1ec9 c\u1ea7n quan s\u00e1t.<\/li>\n<li><strong>C\u1ea3m gi\u00e1c c\u01a1 th\u1ec3:<\/strong> Ch\u00fa \u00fd \u0111\u1ebfn t\u1eebng nh\u00f3m c\u01a1 \u0111ang ho\u1ea1t \u0111\u1ed9ng. Khi b\u1ea1n k\u00e9o x\u00e0, c\u1ea3m gi\u00e1c \u1edf l\u01b0ng gi\u1eefa l\u00e0 g\u00ec? Khi b\u1ea1n \u0111\u1ea1p xe, b\u1eafp \u0111\u00f9i tr\u01b0\u1edbc hay sau \u0111ang g\u00e1nh nhi\u1ec1u h\u01a1n? C\u01a1 th\u1ec3 \u0111ang k\u1ec3 cho b\u1ea1n nghe m\u1ed9t c\u00e2u chuy\u1ec7n r\u1ea5t c\u1ee5 th\u1ec3 \u2014 v\u00e0 c\u00e2u chuy\u1ec7n \u0111\u00f3 ch\u1ec9 c\u00f3 \u00edch n\u1ebfu b\u1ea1n \u0111ang l\u1eafng nghe.<\/li>\n<li><strong>Ti\u1ebfp x\u00fac v\u00e0 \u00e1p l\u1ef1c:<\/strong> B\u00e0n ch\u00e2n ch\u1ea1m \u0111\u1ea5t. L\u00f2ng b\u00e0n tay gi\u1eef t\u1ea1. L\u01b0ng t\u1ef1a v\u00e0o gh\u1ebf. Nh\u1eefng \u0111i\u1ec3m ti\u1ebfp x\u00fac n\u00e0y l\u00e0 nh\u1eefng \u0111i\u1ec3m neo xu\u1ea5t s\u1eafc \u2014 ch\u00fang nh\u1eafc c\u01a1 th\u1ec3 r\u1eb1ng b\u1ea1n \u0111ang \u1edf \u0111\u00e2y, kh\u00f4ng ph\u1ea3i trong suy ngh\u0129.<\/li>\n<li><strong>Nh\u1ecbp \u0111i\u1ec7u chuy\u1ec3n \u0111\u1ed9ng:<\/strong> V\u1eadn \u0111\u1ed9ng c\u00f3 nh\u1ecbp \u0111i\u1ec7u \u2014 ch\u1ea1y, b\u01a1i l\u1ed9i, rowing, nh\u1ea3y d\u00e2y \u2014 \u0111\u1eb7c bi\u1ec7t d\u1ec5 \u0111\u1ec3 th\u1ef1c h\u00e0nh ch\u00e1nh ni\u1ec7m v\u00ec nh\u1ecbp \u0111i\u1ec7u t\u1ef1 nhi\u00ean t\u1ea1o ra m\u1ed9t lo\u1ea1i &#8220;th\u1ea7n ch\u00fa&#8221; cho t\u00e2m tr\u00ed. H\u00e3y \u0111\u1ec3 nh\u1ecbp b\u01b0\u1edbc ch\u1ea1y, nh\u1ecbp m\u00e1i ch\u00e8o, hay nh\u1ecbp nh\u1ea3y d\u00e2y tr\u1edf th\u00e0nh \u0111i\u1ec3m neo cho s\u1ef1 ch\u00fa t\u00e2m.<\/li>\n<\/ol>\n<h2>\u0110\u1ebfm S\u1ed1 Hi\u1ec7p Kh\u00f4ng Ph\u1ea3i K\u1ebb Th\u00f9 \u2014 Nh\u01b0ng \u0110\u1eebng \u0110\u1ec3 N\u00f3 L\u00e0 \u00d4ng Ch\u1ee7<\/h2>\n<p>\u0110\u1eebng hi\u1ec3u nh\u1ea7m: \u0111\u1ebfm s\u1ed1 hi\u1ec7p, theo d\u00f5i nh\u1ecbp tim, ghi ch\u00e9p ti\u1ebfn \u0111\u1ed9 \u2014 nh\u1eefng th\u1ee9 n\u00e0y kh\u00f4ng sai. Ch\u00fang l\u00e0 c\u00f4ng c\u1ee5 h\u1eefu \u00edch.<\/p>\n<p>V\u1ea5n \u0111\u1ec1 x\u1ea3y ra khi con s\u1ed1 <em>thay th\u1ebf<\/em> s\u1ef1 ch\u00fa t\u00e2m. Khi b\u1ea1n \u0111\u1ebfm &#8220;m\u01b0\u1eddi hai, m\u01b0\u1eddi ba, m\u01b0\u1eddi b\u1ed1n&#8221; nh\u01b0ng kh\u00f4ng th\u1ef1c s\u1ef1 c\u1ea3m nh\u1eadn g\u00ec \u1edf c\u00e1i hi\u1ec7p th\u1ee9 m\u01b0\u1eddi b\u1ed1n \u0111\u00f3 \u2014 kh\u00f4ng bi\u1ebft c\u01a1 th\u1ec3 \u0111ang c\u1ea7n ngh\u1ec9 hay v\u1eabn c\u00f2n s\u1ee9c, kh\u00f4ng bi\u1ebft k\u1ef9 thu\u1eadt \u0111ang tr\u01b0\u1ee3t hay v\u1eabn \u0111\u00fang. L\u00fac \u0111\u00f3, con s\u1ed1 kh\u00f4ng ph\u1ea3i l\u00e0 ng\u01b0\u1eddi ph\u1ee5c v\u1ee5 b\u1ea1n \u2014 m\u00e0 b\u1ea1n \u0111ang ph\u1ee5c v\u1ee5 con s\u1ed1.<\/p>\n<blockquote>\n<p><em>Khi em \u0111\u1ee7 im l\u1eb7ng, c\u00f3 ai \u0111\u00f3 trong em lu\u00f4n bi\u1ebft c\u00e2u tr\u1ea3 l\u1eddi \u2014 k\u1ec3 c\u1ea3 c\u00e2u tr\u1ea3 l\u1eddi: &#8220;\u0110\u1ee7 r\u1ed3i. Ngh\u1ec9 th\u00f4i.&#8221;<\/em><\/p>\n<\/blockquote>\n<p>Ch\u00e1nh ni\u1ec7m trong t\u1eadp luy\u1ec7n kh\u00f4ng c\u00f3 ngh\u0129a l\u00e0 b\u1ecf qua m\u1ee5c ti\u00eau. N\u00f3 c\u00f3 ngh\u0129a l\u00e0 <strong>d\u00f9ng m\u1ee5c ti\u00eau nh\u01b0 \u0111\u1ecbnh h\u01b0\u1edbng, nh\u01b0ng s\u1ed1ng trong t\u1eebng chuy\u1ec3n \u0111\u1ed9ng<\/strong> \u2014 kh\u00f4ng ph\u1ea3i nh\u00ecn \u0111\u1ed3ng h\u1ed3 \u0111\u1ebfm ng\u01b0\u1ee3c \u0111\u1ebfn khi xong.<\/p>\n<h2>Thi\u1ec1n \u0110\u1ed9ng: Khi T\u1eadp Th\u1ec3 Thao Tr\u1edf Th\u00e0nh Thi\u1ec1n<\/h2>\n<p>Trong truy\u1ec1n th\u1ed1ng thi\u1ec1n \u0111\u1ecbnh, c\u00f3 m\u1ed9t h\u00ecnh th\u1ee9c th\u1ef1c h\u00e0nh g\u1ecdi l\u00e0 <em>thi\u1ec1n h\u00e0nh<\/em> \u2014 thi\u1ec1n trong khi b\u01b0\u1edbc \u0111i. M\u1ed7i b\u01b0\u1edbc ch\u00e2n l\u00e0 m\u1ed9t l\u1ea7n tr\u1edf v\u1ec1 hi\u1ec7n t\u1ea1i. M\u1ed7i b\u01b0\u1edbc ch\u00e2n l\u00e0 m\u1ed9t l\u1ea7n ch\u1ecdn \u1edf \u0111\u00e2y, thay v\u00ec \u1edf trong suy ngh\u0129.<\/p>\n<p>Nguy\u00ean l\u00fd \u0111\u00f3 c\u00f3 th\u1ec3 m\u1edf r\u1ed9ng ra to\u00e0n b\u1ed9 ho\u1ea1t \u0111\u1ed9ng v\u1eadn \u0111\u1ed9ng. Ch\u1ea1y b\u1ed9 c\u00f3 th\u1ec3 l\u00e0 thi\u1ec1n h\u00e0nh t\u1ed1c \u0111\u1ed9 cao. B\u01a1i l\u1ed9i c\u00f3 th\u1ec3 l\u00e0 thi\u1ec1n trong n\u01b0\u1edbc. Yoga \u2014 v\u1ed1n \u0111\u00e3 l\u00e0 s\u1ef1 h\u1ee3p nh\u1ea5t gi\u1eefa c\u01a1 th\u1ec3 v\u00e0 h\u01a1i th\u1edf \u2014 l\u00e0 m\u1ed9t h\u00ecnh th\u1ee9c thi\u1ec1n \u0111\u1ed9ng r\u00f5 r\u00e0ng nh\u1ea5t.<\/p>\n<p>\u0110i\u1ec3m chung c\u1ee7a t\u1ea5t c\u1ea3 nh\u1eefng th\u1ef1c h\u00e0nh n\u00e0y l\u00e0 g\u00ec? S\u1ef1 ch\u00fa t\u00e2m li\u00ean t\u1ee5c quay tr\u1edf v\u1ec1 v\u1edbi <em>\u0111i\u1ec1u \u0111ang th\u1ef1c s\u1ef1 x\u1ea3y ra<\/em> \u2014 kh\u00f4ng ph\u1ea3i \u0111i\u1ec1u b\u1ea1n \u0111ang ngh\u0129 v\u1ec1 n\u00f3.<\/p>\n<p>B\u1ea1n kh\u00f4ng ph\u1ea3i suy ngh\u0129 v\u1ec1 vi\u1ec7c ch\u1ea1y. B\u1ea1n ch\u1ea1y. V\u00e0 s\u1ef1 kh\u00e1c bi\u1ec7t gi\u1eefa hai \u0111i\u1ec1u \u0111\u00f3 \u2014 gi\u1eefa ngh\u0129 v\u1ec1 v\u00e0 th\u1ef1c s\u1ef1 \u1edf trong \u2014 l\u00e0 to\u00e0n b\u1ed9 s\u1ef1 kh\u00e1c bi\u1ec7t.<\/p>\n<h2>Th\u1ef1c H\u00e0nh Ngay: B\u00e0i T\u1eadp 5 Ph\u00fat Ch\u00e1nh Ni\u1ec7m Trong V\u1eadn \u0110\u1ed9ng<\/h2>\n<p>B\u1ea1n c\u00f3 th\u1ec3 th\u1eed ngay trong bu\u1ed5i t\u1eadp ti\u1ebfp theo \u2014 ho\u1eb7c ngay b\u00e2y gi\u1edd n\u1ebfu b\u1ea1n \u0111ang \u0111i b\u1ed9, k\u00e9o gi\u00e3n, hay th\u1eadm ch\u00ed ch\u1ec9 \u0111ang ng\u1ed3i v\u00e0 h\u00edt th\u1edf.<\/p>\n<ol>\n<li><strong>Ph\u00fat 1 \u2014 D\u1eebng l\u1ea1i v\u00e0 \u0111\u1ecbnh h\u01b0\u1edbng:<\/strong> Tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u chuy\u1ec3n \u0111\u1ed9ng (ho\u1eb7c ngay l\u00fac \u0111ang chuy\u1ec3n \u0111\u1ed9ng), h\u00e3y d\u1eebng t\u00e2m tr\u00ed l\u1ea1i trong n\u0103m gi\u00e2y. H\u1ecfi th\u1ea7m: <em>&#8220;T\u00f4i \u0111ang \u1edf \u0111\u00e2u? C\u01a1 th\u1ec3 t\u00f4i \u0111ang c\u1ea3m th\u1ea5y g\u00ec ngay l\u00fac n\u00e0y?&#8221;<\/em> Kh\u00f4ng c\u1ea7n c\u00e2u tr\u1ea3 l\u1eddi ho\u00e0n h\u1ea3o \u2014 ch\u1ec9 c\u1ea7n h\u1ecfi.<\/li>\n<li><strong>Ph\u00fat 2\u20133 \u2014 Ch\u1ecdn m\u1ed9t \u0111i\u1ec3m neo:<\/strong> Trong s\u1ed1 b\u1ed1n c\u1ed5ng v\u00e0o \u0111\u00e3 \u0111\u1ec1 c\u1eadp (h\u01a1i th\u1edf, c\u1ea3m gi\u00e1c c\u01a1 th\u1ec3, ti\u1ebfp x\u00fac, nh\u1ecbp \u0111i\u1ec7u), h\u00e3y ch\u1ecdn m\u1ed9t. Trong hai ph\u00fat ti\u1ebfp theo, c\u1ee9 m\u1ed7i khi t\u00e2m tr\u00ed \u0111i lang thang \u2014 v\u00e0 n\u00f3 s\u1ebd \u0111i \u2014 nh\u1eb9 nh\u00e0ng \u0111\u01b0a s\u1ef1 ch\u00fa \u00fd tr\u1edf v\u1ec1 \u0111i\u1ec3m neo \u0111\u00f3. Kh\u00f4ng ph\u00e1n x\u00e9t. Kh\u00f4ng th\u1ea5t v\u1ecdng. Ch\u1ec9 tr\u1edf v\u1ec1.<\/li>\n<li><strong>Ph\u00fat 4 \u2014 M\u1edf r\u1ed9ng nh\u1eadn th\u1ee9c:<\/strong> Gi\u1eef nguy\u00ean \u0111i\u1ec3m neo nh\u01b0ng m\u1edf r\u1ed9ng ra: B\u1ea1n nghe th\u1ea5y g\u00ec? Nhi\u1ec7t \u0111\u1ed9 kh\u00f4ng kh\u00ed xung quanh nh\u01b0 th\u1ebf n\u00e0o? \u00c1nh s\u00e1ng ra sao? Kh\u00f4ng c\u1ea7n ghi nh\u1edb \u2014 ch\u1ec9 c\u1ea7n nh\u1eadn th\u1ea5y.<\/li>\n<li><strong>Ph\u00fat 5 \u2014 K\u1ebft th\u00fac c\u00f3 \u00fd th\u1ee9c:<\/strong> Tr\u01b0\u1edbc khi chuy\u1ec3n sang vi\u1ec7c kh\u00e1c, d\u00e0nh ba m\u01b0\u01a1i gi\u00e2y ch\u00fa \u00fd \u0111\u1ebfn c\u01a1 th\u1ec3: h\u01a1i th\u1edf \u0111ang nh\u01b0 th\u1ebf n\u00e0o, tim \u0111ang \u0111\u1eadp ra sao, n\u0103ng l\u01b0\u1ee3ng \u0111ang \u1edf \u0111\u00e2u. C\u1ea3m \u01a1n c\u01a1 th\u1ec3 \u2014 kh\u00f4ng ph\u1ea3i nh\u01b0 m\u1ed9t nghi l\u1ec5 \u2014 m\u00e0 nh\u01b0 m\u1ed9t ng\u01b0\u1eddi b\u1ea1n \u0111\u00e3 c\u00f9ng b\u1ea1n c\u00f3 m\u1eb7t.<\/li>\n<\/ol>\n<p>Th\u1ef1c h\u00e0nh n\u00e0y kh\u00f4ng y\u00eau c\u1ea7u b\u1ea1n t\u1eadp ch\u1eadm h\u01a1n hay \u00edt h\u01a1n. N\u00f3 ch\u1ec9 y\u00eau c\u1ea7u m\u1ed9t th\u1ee9: <strong>c\u00f3 m\u1eb7t.<\/strong><\/p>\n<h2>Khi T\u00e2m Tr\u00ed C\u1ee9 \u0110i Lang Thang \u2014 V\u00e0 N\u00f3 S\u1ebd \u0110i<\/h2>\n<p>C\u00f3 m\u1ed9t \u0111i\u1ec1u b\u1ea1n c\u1ea7n bi\u1ebft tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u: t\u00e2m tr\u00ed s\u1ebd \u0111i lang thang. \u0110\u00f3 kh\u00f4ng ph\u1ea3i th\u1ea5t b\u1ea1i. \u0110\u00f3 l\u00e0 b\u1ea3n ch\u1ea5t c\u1ee7a t\u00e2m tr\u00ed.<\/p>\n<p>Ch\u00e1nh ni\u1ec7m kh\u00f4ng ph\u1ea3i l\u00e0 kh\u00f4ng c\u00f3 suy ngh\u0129. Ch\u00e1nh ni\u1ec7m l\u00e0 <em>nh\u1eadn ra<\/em> khi suy ngh\u0129 xu\u1ea5t hi\u1ec7n, v\u00e0 nh\u1eb9 nh\u00e0ng quay tr\u1edf v\u1ec1. M\u1ed7i l\u1ea7n quay tr\u1edf v\u1ec1 \u2014 \u0111\u00f3 l\u00e0 m\u1ed9t l\u1ea7n b\u1ea1n th\u1ef1c h\u00e0nh. Kh\u00f4ng ph\u1ea3i m\u1ed7i l\u1ea7n b\u1ea1n \u1edf trong tr\u1ea1ng th\u00e1i t\u1eadp trung ho\u00e0n h\u1ea3o.<\/p>\n<p>H\u00e3y ngh\u0129 v\u1ec1 n\u00f3 nh\u01b0 c\u01a1 b\u1eafp: m\u1ed7i l\u1ea7n b\u1ea1n nh\u1eadn ra t\u00e2m tr\u00ed \u0111ang lang thang v\u00e0 k\u00e9o n\u00f3 tr\u1edf v\u1ec1 \u2014 \u0111\u00f3 l\u00e0 m\u1ed9t &#8220;rep&#8221; c\u1ee7a s\u1ef1 t\u1ec9nh th\u1ee9c. V\u00e0 gi\u1ed1ng nh\u01b0 c\u01a1 b\u1eafp, n\u00f3 s\u1ebd m\u1ea1nh h\u01a1n theo th\u1eddi gian.<\/p>\n<blockquote>\n<p><em>B\u1ea1n kh\u00f4ng ph\u1ea3i suy ngh\u0129 \u0111ang ch\u1ea1y nhanh trong \u0111\u1ea7u. B\u1ea1n l\u00e0 ng\u01b0\u1eddi \u0111ang nh\u1eadn ra nh\u1eefng suy ngh\u0129 \u0111\u00f3. V\u00e0 s\u1ef1 nh\u1eadn ra \u0111\u00f3 \u2014 l\u00e0 t\u1ef1 do.<\/em><\/p>\n<\/blockquote>\n<p>Kh\u00f4ng ph\u1ea3i d\u1ec5. Nh\u01b0ng c\u00f3 th\u1ec3.<\/p>\n<p>N\u1ebfu b\u1ea1n \u0111ang tr\u1ea3i qua lo \u00e2u, c\u0103ng th\u1eb3ng m\u00e3n t\u00ednh, hay m\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i, v\u1eadn \u0111\u1ed9ng ch\u00e1nh ni\u1ec7m l\u00e0 m\u1ed9t h\u1ed7 tr\u1ee3 t\u1ed1t \u2014 nh\u01b0ng n\u00f3 kh\u00f4ng thay th\u1ebf vi\u1ec7c th\u0103m kh\u00e1m b\u00e1c s\u0129 hay g\u1eb7p chuy\u00ean gia s\u1ee9c kh\u1ecfe t\u00e2m th\u1ea7n. H\u00e3y l\u1eafng nghe c\u01a1 th\u1ec3 b\u1ea1n, v\u00e0 khi c\u1ea7n, h\u00e3y t\u00ecm \u0111\u1ebfn nh\u1eefng ng\u01b0\u1eddi c\u00f3 th\u1ec3 \u0111\u1ed3ng h\u00e0nh chuy\u00ean s\u00e2u h\u01a1n, nh\u01b0 \u0111\u1ed9i ng\u0169 t\u1ea1i <a href='https:\/\/inti.foundation'>Inti Foundation<\/a>.<\/p>\n<h2>V\u1eadn \u0110\u1ed9ng Nh\u01b0 M\u1ed9t H\u00ecnh Th\u1ee9c Tr\u1edf V\u1ec1<\/h2>\n<p>Trong th\u1ebf gi\u1edbi ng\u00e0y c\u00e0ng \u1ed3n \u00e0o \u2014 th\u00f4ng b\u00e1o li\u00ean t\u1ee5c, m\u00e0n h\u00ecnh ch\u1ed3ng ch\u1ea5t, cu\u1ed9c h\u1ed9i tho\u1ea1i kh\u00f4ng bao gi\u1edd ng\u1eebng \u2014 c\u01a1 th\u1ec3 b\u1ea1n l\u00e0 m\u1ed9t trong s\u1ed1 \u00edt nh\u1eefng n\u01a1i m\u00e0 b\u1ea1n lu\u00f4n c\u00f3 th\u1ec3 tr\u1edf v\u1ec1.<\/p>\n<p>N\u00f3 lu\u00f4n \u1edf \u0111\u00e2y. N\u00f3 kh\u00f4ng \u0111i \u0111\u00e2u c\u1ea3. N\u00f3 \u0111ang th\u1edf. \u0110ang \u0111\u1eadp. \u0110ang chuy\u1ec3n \u0111\u1ed9ng. \u0110ang ch\u1edd b\u1ea1n b\u01b0\u1edbc v\u00e0o.<\/p>\n<p>Ch\u00e1nh ni\u1ec7m khi t\u1eadp th\u1ec3 thao kh\u00f4ng ph\u1ea3i l\u00e0 th\u00eam m\u1ed9t k\u1ef9 thu\u1eadt v\u00e0o danh s\u00e1ch. \u0110\u00f3 l\u00e0 m\u1ed9t l\u1eddi m\u1eddi \u2014 \u0111\u1ec3 t\u1eadp th\u1ec3 thao kh\u00f4ng c\u00f2n l\u00e0 th\u1ee9 b\u1ea1n c\u1ea7n ph\u1ea3i ho\u00e0n th\u00e0nh, m\u00e0 l\u00e0 kh\u00f4ng gian b\u1ea1n th\u1ef1c s\u1ef1 s\u1ed1ng trong \u0111\u00f3, d\u00f9 ch\u1ec9 ba m\u01b0\u01a1i ph\u00fat m\u1ed7i ng\u00e0y.<\/p>\n<p>M\u1ed9t m\u00ecnh v\u1edbi c\u01a1 th\u1ec3. M\u1ed9t m\u00ecnh v\u1edbi h\u01a1i th\u1edf. M\u1ed9t m\u00ecnh v\u1edbi kho\u1ea3nh kh\u1eafc n\u00e0y \u2014 v\u00e0 kh\u00f4ng c\u00f4 \u0111\u01a1n ch\u00fat n\u00e0o.<\/p>\n<p>N\u1ebfu b\u1ea1n mu\u1ed1n \u0111i s\u00e2u h\u01a1n v\u00e0o th\u1ef1c h\u00e0nh t\u1ec9nh th\u1ee9c \u2014 kh\u00f4ng ch\u1ec9 trong v\u1eadn \u0111\u1ed9ng m\u00e0 trong to\u00e0n b\u1ed9 cu\u1ed9c s\u1ed1ng \u2014 nh\u1eefng cu\u1ed1n s\u00e1ch nh\u01b0 <em>Ai C\u0169ng Thi\u1ec1n \u0110\u01b0\u1ee3c<\/em> v\u00e0 <em>H\u01b0\u1edbng D\u1eabn S\u1eed D\u1ee5ng T\u00e2m M\u00ecnh<\/em> c\u00f3 th\u1ec3 l\u00e0 ng\u01b0\u1eddi b\u1ea1n \u0111\u1ed3ng h\u00e0nh tr\u00ean con \u0111\u01b0\u1eddng \u0111\u00f3. B\u1ea1n c\u00f3 th\u1ec3 t\u00ecm hi\u1ec3u th\u00eam t\u1ea1i <a href='https:\/\/books.inti.foundation'>books.inti.foundation<\/a>.<\/p>\n<p><em>H\u1ea1nh ph\u00fac b\u1eaft \u0111\u1ea7u t\u1eeb M\u1ed9t. T\u1eeb Ch\u00ednh B\u1ea1n. T\u1eeb B\u00e2y Gi\u1edd.<\/em><\/p>\n<p>\u2014 T\u1ea1 Minh Tu\u1ea5n (Saga)<\/p>\n<h2>C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p<\/h2>\n<h3>Ch\u00e1nh ni\u1ec7m khi t\u1eadp th\u1ec3 thao l\u00e0 g\u00ec?<\/h3>\n<p>\u0110\u00f3 l\u00e0 vi\u1ec7c \u0111\u01b0a s\u1ef1 ch\u00fa t\u00e2m tr\u1ecdn v\u1eb9n v\u00e0o t\u1eebng chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a c\u01a1 th\u1ec3 trong l\u00fac v\u1eadn \u0111\u1ed9ng \u2014 thay v\u00ec \u0111\u1ec3 t\u00e2m tr\u00ed lang thang ho\u1eb7c ch\u1ec9 \u0111\u1ebfm s\u1ed1 hi\u1ec7p m\u1ed9t c\u00e1ch m\u00e1y m\u00f3c. B\u1ea1n th\u1ef1c s\u1ef1 c\u00f3 m\u1eb7t trong bu\u1ed5i t\u1eadp, thay v\u00ec ch\u1ec9 c\u00f3 c\u01a1 th\u1ec3 \u1edf \u0111\u00f3.<\/p>\n<h3>T\u00f4i c\u00f3 ph\u1ea3i t\u1eadp ch\u1eadm l\u1ea1i \u0111\u1ec3 th\u1ef1c h\u00e0nh ch\u00e1nh ni\u1ec7m kh\u00f4ng?<\/h3>\n<p>Kh\u00f4ng. Ch\u00e1nh ni\u1ec7m kh\u00f4ng ph\u1ea3i l\u00e0 t\u1eadp ch\u1eadm h\u01a1n \u2014 m\u00e0 l\u00e0 ch\u00fa t\u00e2m s\u00e2u h\u01a1n. B\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 ch\u1ea1y n\u01b0\u1edbc r\u00fat, n\u00e2ng t\u1ea1 n\u1eb7ng, hay thi \u0111\u1ea5u c\u1ea1nh tranh v\u1edbi s\u1ef1 ch\u00e1nh ni\u1ec7m \u0111\u1ea7y \u0111\u1ee7.<\/p>\n<h3>T\u00f4i n\u00ean b\u1eaft \u0111\u1ea7u t\u1eeb \u0111\u00e2u n\u1ebfu ch\u01b0a t\u1eebng th\u1ef1c h\u00e0nh ch\u00e1nh ni\u1ec7m trong v\u1eadn \u0111\u1ed9ng?<\/h3>\n<p>H\u00e3y b\u1eaft \u0111\u1ea7u b\u1eb1ng m\u1ed9t \u0111i\u1ec3m neo \u0111\u01a1n gi\u1ea3n nh\u1ea5t: h\u01a1i th\u1edf. Trong bu\u1ed5i t\u1eadp ti\u1ebfp theo, d\u00e0nh hai \u0111\u1ebfn ba ph\u00fat ch\u1ec9 ch\u00fa \u00fd \u0111\u1ebfn h\u01a1i th\u1edf c\u1ee7a m\u00ecnh \u2014 kh\u00f4ng c\u1ea7n \u0111i\u1ec1u ch\u1ec9nh, ch\u1ec9 c\u1ea7n quan s\u00e1t. \u0110\u00f3 l\u00e0 b\u01b0\u1edbc \u0111\u1ea7u ti\u00ean v\u00e0 \u0111\u00e3 l\u00e0 \u0111\u1ee7.<\/p>\n<h3>T\u1eadp th\u1ec3 thao ch\u00e1nh ni\u1ec7m c\u00f3 thay th\u1ebf \u0111\u01b0\u1ee3c thi\u1ec1n ng\u1ed3i kh\u00f4ng?<\/h3>\n<p>Ch\u00fang b\u1ed5 sung cho nhau, kh\u00f4ng thay th\u1ebf nhau. Thi\u1ec1n \u0111\u1ed9ng gi\u00fap b\u1ea1n mang t\u1ec9nh th\u1ee9c v\u00e0o ho\u1ea1t \u0111\u1ed9ng h\u1eb1ng ng\u00e0y; thi\u1ec1n ng\u1ed3i gi\u00fap b\u1ea1n x\u00e2y d\u1ef1ng n\u1ec1n t\u1ea3ng t\u1eadp trung s\u00e2u h\u01a1n. L\u00fd t\u01b0\u1edfng nh\u1ea5t l\u00e0 th\u1ef1c h\u00e0nh c\u1ea3 hai.<\/p>\n<h3>N\u1ebfu t\u00e2m tr\u00ed c\u1ee9 \u0111i lang thang trong l\u00fac t\u1eadp th\u00ec sao?<\/h3>\n<p>\u0110\u00f3 l\u00e0 b\u00ecnh th\u01b0\u1eddng \u2014 v\u00e0 th\u1eadm ch\u00ed l\u00e0 m\u1ed9t ph\u1ea7n c\u1ee7a qu\u00e1 tr\u00ecnh. M\u1ed7i l\u1ea7n b\u1ea1n nh\u1eadn ra t\u00e2m tr\u00ed \u0111ang lang thang v\u00e0 nh\u1eb9 nh\u00e0ng k\u00e9o n\u00f3 tr\u1edf v\u1ec1, \u0111\u00f3 ch\u00ednh l\u00e0 m\u1ed9t l\u1ea7n b\u1ea1n th\u1ef1c h\u00e0nh ch\u00e1nh ni\u1ec7m th\u00e0nh c\u00f4ng. 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When you are truly present in movement, exercise stops being an obligation and becomes moving meditation.<\/p>","protected":false},"author":2,"featured_media":2926,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[56],"tags":[67,154,253,146,192,71],"class_list":["post-2925","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-chanh-niem","tag-suc-khoe-tinh-than","tag-tap-the-thao","tag-thien-dinh","tag-thien-dong","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>Mindfulness in Exercise: Do Not Just Count Sets\u2014Truly Be Present - 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\/chanh-niem-khi-tap-the-thao\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mindfulness in Exercise: Do Not Just Count Sets\u2014Truly Be Present - Awakening Meditation\" \/>\n<meta property=\"og:description\" content=\"Mindfulness during exercise means bringing full attention to each movement rather than mechanically counting sets. When you are truly present in movement, exercise stops being an obligation and becomes moving meditation.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/thienthuctinh.com\/en\/chanh-niem-khi-tap-the-thao\/\" \/>\n<meta property=\"og:site_name\" content=\"Thi\u1ec1n Th\u1ee9c T\u1ec9nh\" \/>\n<meta property=\"article:published_time\" content=\"2026-08-24T12:15:01+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-09-02T01:48:05+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/thienthuctinh.com\/wp-content\/uploads\/2026\/08\/chanh-niem-khi-tap-the-thao.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=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/thienthuctinh.com\\\/chanh-niem-khi-tap-the-thao#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/thienthuctinh.com\\\/chanh-niem-khi-tap-the-thao\"},\"author\":{\"name\":\"Tommy Ho\",\"@id\":\"https:\\\/\\\/thienthuctinh.com\\\/#\\\/schema\\\/person\\\/b7b708d6a37e0dc9acec022edfb70830\"},\"headline\":\"Ch\u00e1nh Ni\u1ec7m Khi T\u1eadp Th\u1ec3 Thao: \u0110\u1eebng \u0110\u1ebfm S\u1ed1 Hi\u1ec7p \u2014 H\u00e3y Th\u1ef1c S\u1ef1 C\u00f3 M\u1eb7t\",\"datePublished\":\"2026-08-24T12:15:01+00:00\",\"dateModified\":\"2026-09-02T01:48:05+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/thienthuctinh.com\\\/chanh-niem-khi-tap-the-thao\"},\"wordCount\":3277,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/thienthuctinh.com\\\/chanh-niem-khi-tap-the-thao#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/thienthuctinh.com\\\/wp-content\\\/uploads\\\/2026\\\/08\\\/chanh-niem-khi-tap-the-thao.jpg\",\"keywords\":[\"ch\u00e1nh ni\u1ec7m\",\"s\u1ee9c kh\u1ecfe tinh th\u1ea7n\",\"t\u1eadp th\u1ec3 thao\",\"thi\u1ec1n \u0111\u1ecbnh\",\"thi\u1ec1n \u0111\u1ed9ng\",\"t\u1ec9nh th\u1ee9c\"],\"articleSection\":[\"Blog\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/thienthuctinh.com\\\/chanh-niem-khi-tap-the-thao#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/thienthuctinh.com\\\/chanh-niem-khi-tap-the-thao\",\"url\":\"https:\\\/\\\/thienthuctinh.com\\\/chanh-niem-khi-tap-the-thao\",\"name\":\"Ch\u00e1nh Ni\u1ec7m Khi T\u1eadp Th\u1ec3 Thao: \u0110\u1eebng \u0110\u1ebfm S\u1ed1 Hi\u1ec7p \u2014 H\u00e3y Th\u1ef1c S\u1ef1 C\u00f3 M\u1eb7t - 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