3 ky thuat chanh niem tu nha tam ly hoc: Tu 54321 trong 30 giay den routine 1 phut moi ngay

Tom tat mot dong

Chanh niem khong phai la lam trong tam tri -- ma la nhan ra khi tam tri lang thang va nhe nhang dua no tro lai. Nha tam ly hoc chia se 3 ky thuat cho nguoi moi bat dau, chi can 1-2 phut moi ngay.

So lieu & Du lieu quan trong

Boi canh

Chanh niem bat nguon tu triet hoc phuong Dong, dac biet la Phat giao, nhung tam ly hoc va y hoc hien dai da nghien cuu hang ngan cong trinh ve hinh thuc the tuc (khong ton giao). Hieu qua giam stress, cai thien tri nho, giam lo au da duoc chung minh.

Van de la "bat dau." Nhieu nguoi cai app thien, theo huong dan roi bo cuoc vi nghi "khong hop" hoac "cu nghi mai la that bai sao?" Cot loi cua chanh niem khong phai xoa sach suy nghi ma la nhan ra tam tri da lang thang va tro ve hien tai khong phan xet.

Ro (Roanna Chan), nha tam ly lam sang o Sydney, Uc, co bang MClinPsych tu UNSW, trinh bay 3 ky thuat ma nguoi moi bat dau hoan toan co the lam ngay hom nay.

Insight cot loi

1. Ban chat chanh niem: Khong phai "lam trong suy nghi" ma la "nhan ra va quay lai"

Hieu lam lon nhat la chanh niem nghia la "khong co suy nghi." Thuc te nguoc lai. Chung ta luon co suy nghi va cam xuc -- vi chung ta la con nguoi. Cot loi la nhan ra suy nghi di qua ma khong leo len theo. Giong nhu dung o ga tau -- suy nghi la nhung chuyen tau di qua, thay vi leo len moi chuyen, chi can dung nhin chung di qua.

"Chanh niem chi la thuc hanh nhan ra khi tam tri da lang thang va nhe nhang, khong phan xet, dua no tro lai."

Cach ap dung: Dung tu trach khi tam tri lang thang. Xem viec "nhan ra" la thanh cong. Hom nay nhan biet it nhat 3 lan tam tri di ve qua khu hoac tuong lai roi quay lai.

2. Ky thuat 54321: "Ha canh cuong buc" vao hien tai bang 5 giac quan trong 30 giay

Tim 5 thu nhin thay, 4 thu cam nhan, 3 thu nghe thay, 2 mui, 1 vi. Uu diem lon nhat: ban khong the lam 54321 ma dong thoi nghi chuyen khac. Day la "loi thoat khan cap" tu trang thai lo au hoac hoang loan.

"Toi khong the lam 54321 va chu y den cam giac va am thanh neu suy nghi dang lang thang."

Cach ap dung: Thu 54321 ngay bay gio. Tu cho ngoi, tim 5 thu nhin thay, 4 thu cam nhan, 3 thu nghe, 2 mui, 1 vi.

3. Khong can them thoi gian: Cafe buoi sang tro thanh thuc hanh chanh niem

"Chanh niem khong chinh thuc" khong can thoi gian, khong gian hay cong cu rieng. Chi can them "nhan biet" vao hoat dong hang ngay. Vi du uong cafe buoi sang -- dat dien thoai xuong, cam nhan hoi am cua ly, thuc su thuong thuc vi ca phe. Chi 1-2 phut la du.

"Don gian la song co chanh niem. Khong can danh thoi gian rieng, khong gian hay cong cu."

Cach ap dung: Sang mai khi uong cafe/tra, dat dien thoai xuong va tap trung 1 phut vao nhiet do, vi, huong, cam giac nuot.

4. Quan sat ho hap, khong phai kiem soat: Cach tiep can khac voi thien truyen thong

Cot loi la "quan sat" thay vi "kiem soat." Khong can lam cham hoi tho hay tho bung. Chi nhan ra hoi tho dang nhu the nao -- nhanh hay cham, sau hay nong? Dieu thu vi la chi quan sat khong kiem soat, hoi tho tu nhien cham lai va mem mai hon.

"Dung co kiem soat, chi can nhan ra."

Cach ap dung: Toi nay truoc khi ngu, nam xuong va quan sat hoi tho 1 phut ma khong kiem soat.

5. Bai hoc tu 100 ngay thien: Chanh niem khong chinh thuc ben vung hon thien chinh thuc

Bat dau thach thuc 100 ngay thien nhung dung lai ngay thu 30 vi su co ca nhan. Nhung dieu thu vi: thien chinh thuc bo cuoc nhung chanh niem khong chinh thuc van tiep tuc -- tap trung danh rang 2 phut, quan sat cay coi 1 phut khi di bo.

Thong diep ro rang: tiep can chanh niem nhu "thi nghiem." Bo ap luc phai hoan hao, thu va tim cach phu hop voi ban.

"Ngay ca khi khong the ngoi thien, toi van tap trung 2 phut danh rang hoac 1 phut di bo quan sat cay coi."

Cach ap dung: Tuan nay, chon 1 hoat dong hang ngay va thu nghiem chanh niem 1-2 phut. Ghi chu ket qua.

Checklist hanh dong

Hom nay:

• Lam 54321 ngay bay gio (30 giay - 1 phut)
• Nhan ra 3 lan tam tri di ve qua khu/tuong lai roi quay lai
• Truoc khi ngu quan sat hoi tho 1 phut khong kiem soat

Tuan nay:

• Chanh niem khong chinh thuc 1 phut moi sang khi uong cafe/tra
• Di bo 1 phut quan sat moi truong xung quanh co y thuc
• Lam 54321 grounding 1 lan moi ngay

Dai han:

• Sau khi quen chanh niem khong chinh thuc, thu Headspace/Calm
• Tang dan thoi gian quan sat hoi tho: 5 phut -> 10 phut -> 15 phut
• Thu thach chanh niem 30 ngay

Lien ket tham khao

Tai lieu nguon

• 3 easy mindfulness techniques | psychologist explains - the psych diaries (12:56)

Cong cu lien quan

Cau hoi dang suy ngam

Hom nay tam tri ban thuong lang thang ve "qua khu" hay "tuong lai" nhieu hon? Va cam xuc luc do la gi?

Khi danh rang hay tam, ban thuong nghi gi? Neu bien thoi gian do thanh thuc hanh chanh niem, dieu gi se thay doi?

Thay vi ap luc phai chanh niem "hoan hao," neu tiep can nhu "thi nghiem," buoc nho nhat ban co the lam hom nay la gi?