Thuc hanh thu gian co tang tien
3.4.3. Ky thuat thu gian 3: Than scan todn than gitip rd stress
Ky thuat thin scan than cling tuang to nhu gian co tang tien chi khac la vai k -y thuat gian co tang tien, ban can phai lam cang va gian co thi or day ban chi Can cam giac timg phdn dm co the. Cach thuc hien nhu sau:
• Ta the 'tam v6i lung sat san, chan va tay thing, mat c6 the and hoac nharn. Tap trung vac, nhip tha cUa ban sao cho da day nang len va ha xu6ng. Th6 sau trong khoang 2 plait cho tai khi ban cam thy thoai mai vA thu thai.
• Tap trung su chd y vao ngOn chan cUa chan phai, I,uu 9 rang ban hay chd 9 tai su cam nhan 6 chan trong khi tha, Tu6ng tuang m6i Ian tha sau nhu vay thi luong khi chuyen xu6ng tai chan. Tap trung trong khoang 1 -2 phdt
• Sau d6 tap trung su chti 9 cam nhan tai chan phai trong khi ban th6, Sau 1-2 phut, chuyen su tap trung tai bap chan, gOi, dui, hOng va lap lai vai chan trai. ROi chan su tap trung tai phdn duai cila lung, bung, lung tren va ngkrc, vai. • Chuyen sir tap trung tai ddu ngon tay phai, r6i den canh tay, khu9u, tay tren,
vai, roi sau d6 tai ham, go ma, m6i, li7i, mui, mat,chan. • Sau khi scan Wan than nhu vay nghi ngoi va ma mat tic tit.
3.4.4. Ky thud[ thu gian 4: suy nghi loci bd stress
Mindfulness IA khi nang duy tri su nhan biet cam giac dm ban than ban, hay nhang suy cam cUa ban trong lue nay- ca ye ngoai lai va nOi ham, Suy nghi IA qua khd nhiing truc trac va danh gia lai ban than - hay lo lang ve tuong lai c6 the dart den nhiing mire do stress nhSt dinh. Nhung neu ban clang lai or su binh tinh N/A tap [rung vao thoi diem hien tai, ban c6 the khien cho he than kinh cUa minh quay troy lai irking thai thing bang. Ky- thuat nay c6 the duc ket hop trong luc ban di 110, dang tap luyen the duc, dang an hay dang ngoi thien. Trang thai ng6i thien se khuyen khich ban kiem soat cac y nghi va gidp giam stress. MOt s6 trang thai thien gidp ban quay troy lai hien tai bang cach tap trung vac) nhirtng dOng tac rieng le &roc lap di lap lai nhieu ldn nhu lA dOng tac th6, nhac di nhac lai mot vai tir. Mot so trang thai khac gidp ban loai b6 cac y nghi lOn xOn dang xuSt hien.
Thuc hanh thien mindfulness Wit s6 diem Can I au y bao
• Moi fruiting yen tinh: chon mot cho yen tinh trong nhA, or co quan, trong van hay cho cau nguyen, hoac mot khOng gian nao do thuan tien gidp cho ban tap trung va khOng c6 gi lam gian doan
• Vi tri thoii mai: giir vi tri thoai mai, nhung tranh nam vi vi tri nay c6 the khien ban ngit quen. Co the ngoi tren ghe hoac tren san. Ban co the ngoi bat cheo chan hoac or vi tri hoa sen
• Diem can phai tap trung: diem nay c6 the la diem nei tam - cam giac hoac
met hinh anh bgt kY ma ban cam nhan, ciing co the la met diem nit() do ben ngoai nhu met anh nen, hoac tit hoac cum tir ma ban phai nhac di nhac lai. Ban c6 the thien trong trang thai m6 mat hoac nham mat. Ging (xi the chon met do vat Liao d6 6 xung quanh khien cho ban tap trung.
• Hay la nguoi quan sat, tranh thai di) phe phan: ban hay dirng suy nghi ve nhang y nghi khOng hay ma nhang y nghi nay dang xuyen suet trong dau ban cling nhu nhiing y nghi nay dang anh hu6ng t6i cac hoat Ong cita ban. Hay nhe nhang tap trung su chti 9 quay tr6 lai diem ma ban da xuat phat.
3.4.5.K9 thudt tha gidn 5: Than hinh anh hod gitip loai bo stress
Hinh anh hod la met ky thuat v6i su din dat bang hinh anh, ky thuat thien c6 dien yeu can ban khOng chi cam nhan bang nhan quan ma con can cam nhan vi, am thanh, su dung cham. Khi ducrc sir dung nhu la kj-i thuat thu gian, hinh anh hod gitlp ban tu6ng tucmg ra khung earth o nhang ncri ban cam thSy yen binh, cam thay to do loai di cac cang thang va su lo lang:
Hay lira chon bgt ke met dia diem nao ma ban cho la yen tinh va thich hop nhfit vOi ban: day c6 the la mot bai bin nhiet dei, met nui ma hoi nh6 ban hay char nhimg men the thao yeu thich hay la met can nha bang gO yen tinh. Ban c6 the thuc hien bai tap hinh anh hoa met minh, that su yen tinh trong khi nghe met ban nhac nhe nhang hoac nghe bang cat xet ma nha tro lieu dang htretng din ban cam nhan thong qua cac hinh anh. De tang hieu qua cila am thanh, ban c6 the sir dung nhang ban nhac thich hop v6i dia diem ma ban chon- day c6 the la am thanh cita dai ducmg neu nhu ban chon ncri ma minh tu6ng tu6ng la met bai Nen.