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Ng&agrave;y nay, nghi&ecirc;n c&#7913;u v&#7873; Lucid Dream &#273;&atilde; kh&ocirc;ng ch&#7881; d&#7915;ng l&#7841;i &#7903; ngu&#7891;n g&#7889;c hay nh&#7919;ng y&#7871;u t&#7889; &#7843;nh h&#432;&#7903;ng &#273;&#7871;n n&oacute; m&agrave; ng&#432;&#7901;i ta quan t&acirc;m nhi&#7873;u h&#417;n &#273;&#7871;n nh&#7919;ng c&aacute;ch &#273;&#417;n gi&#7843;n &#273;&#7875;&nbsp; t&#7921; k&iacute;ch th&iacute;ch Lucid Dream.Ti&#7871;n s&#297; t&acirc;m l&yacute; h&#7885;c Stephen LaBerge l&agrave; ng&#432;&#7901;i ti&ecirc;n phong trong nghi&ecirc;n c&#7913;u v&#7873; gi&#7845;c m&#417; s&aacute;ng su&#7889;t. C&ocirc;ng tr&igrave;nh c&#7911;a LaBerge &#273;&atilde; gi&uacute;p c&aacute;c nh&agrave; nghi&ecirc;n c&#7913;u kh&aacute;m ph&aacute; ra nh&#7919;ng l&#7907;i &iacute;ch tr&#7883; li&#7879;u c&#7911;a lo&#7841;i gi&#7845;c m&#417; tr&ecirc;n. N&oacute; c&oacute; th&#7875; h&#7919;u &iacute;ch trong qu&aacute; tr&igrave;nh &#273;i&#7873;u tr&#7883; PTSD, &aacute;c m&#7897;ng c&#361;ng nh&#432; gi&#7843;m thi&#7875;u lo l&#7855;ng [1]. V&igrave; v&#7853;y, nhu c&#7847;u t&#7921; t&#7841;o ra Lucid Dream l&agrave; m&#7897;t nhu c&#7847;u ch&iacute;nh &#273;&aacute;ng m&#7863;c d&ugrave; v&#7851;n c&oacute; m&#7897;t v&agrave;i h&#7841;n ch&#7871; nh&#7845;t &#273;&#7883;nh kh&ocirc;ng th&#7875; ph&#7911; nh&#7853;n.LaBerge &#273;&#432;a ra m&#7897;t s&#7889; ph&#432;&#417;ng ph&aacute;p k&iacute;ch th&iacute;ch Lucid Dream m&agrave;&nbsp; ai c&#361;ng c&oacute; th&#7875; th&#7917;.&#128204;&#272;&aacute;nh gi&aacute; th&#7921;c t&#7871;&#272;&aacute;nh gi&aacute; th&#7921;c t&#7871; l&agrave; m&#7897;t h&igrave;nh th&#7913;c gi&uacute;p t&#259;ng nh&#7853;n th&#7913;c b&#7857;ng c&aacute;ch t&#7853;p luy&#7879;n cho t&acirc;m tr&iacute; ta t&#7853;p trung ho&agrave;n to&agrave;n v&agrave;o nh&#7853;n th&#7913;c c&#7911;a ch&iacute;nh m&igrave;nh.&nbsp;Trong gi&#7845;c m&#417;, m&ocirc;i tr&#432;&#7901;ng c&oacute; th&#7875; tr&ocirc;ng quen thu&#7897;c nh&#432;ng s&#7869; c&oacute; nh&#7919;ng &#273;i&#7875;m kh&ocirc;ng nh&#7845;t qu&aacute;n v&agrave; sai l&#7879;ch so v&#7899;i th&#7921;c t&#7871;. B&#7857;ng c&aacute;ch th&#7921;c hi&#7879;n nh&#7919;ng ki&#7875;m tra th&#7921;c t&#7871; n&agrave;y nhi&#7873;u l&#7847;n m&#7895;i ng&agrave;y, b&#7841;n c&oacute; th&#7875; c&oacute; &#273;&#432;&#7907;c kh&#7843; n&#259;ng ki&#7875;m tra th&#7921;c t&#7871; c&#7911;a m&igrave;nh trong nh&#7919;ng gi&#7845;c m&#417;. V&iacute; d&#7909; nh&#432;&nbsp; b&#7867; ng&oacute;n tay b&igrave;nh th&#432;&#7901;ng &#273;au nh&#432;ng trong m&#417; kh&ocirc;ng c&#7843;m gi&aacute;c &#273;auB&#7841;n n&ecirc;n ch&#7885;n m&#7897;t th&#7901;i &#273;i&#7875;m &#273;&aacute;nh gi&aacute; th&#7921;c t&#7871; trong ng&agrave;y v&agrave; th&#7921;c hi&#7879;n nhi&#7873;u l&#7847;n. N&#7871;u ho&#7841;t &#273;&#7897;ng n&agrave;y tr&#7903; th&agrave;nh th&oacute;i quen, n&oacute; c&#361;ng s&#7869; th&#7921;c hi&#7879;n &#273;&#432;&#7907;c trong khi m&#417; v&agrave; k&iacute;ch ho&#7841;t lucid dream.&nbsp;&#128204;Wake back to bed (WBTB)&#7902; k&#7929; thu&#7853;t n&agrave;y, ta s&#7869; ng&#7911; trong kho&#7843;ng 5-6 ti&#7871;ng, r&#7891;i c&#7889; &yacute; t&#7881;nh d&#7853;y trong 10p &#273;&#7871;n t&#7889;i &#273;a 1 ti&#7871;ng &#273;&#7875; l&agrave;m vi&#7879;c g&igrave; &#273;&oacute; r&#7891;i v&agrave;o ng&#7911; ti&#7871;p. M&#7909;c &#273;&iacute;ch l&agrave; &#273;&#432;a b&#7843;n th&acirc;n l&#7853;p t&#7913;c v&agrave;o tr&#7841;ng th&aacute;i ng&#7911; REM (do &#273;&acirc;y l&agrave; giai &#273;o&#7841;n m&agrave; kh&#7843; n&#259;ng xu&#7845;t hi&#7879;n lucid dream cao). Tuy nhi&ecirc;n ta c&#7847;n l&#432;u &yacute;: kh&ocirc;ng n&ecirc;n l&#7841;m d&#7909;ng WBTB n&#7871;u l&agrave;m gi&#7843;m th&#7901;i l&#432;&#7907;ng ng&#7911; qu&aacute; m&#7913;c, g&acirc;y ra m&#7879;t m&#7887;i v&igrave; kh&ocirc;ng ng&#7911; &#273;&#7911;.&#128204;Mnemonic induction of lucid dreams (MILD)MILD l&agrave; m&#7897;t trong nh&#7919;ng ph&#432;&#417;ng ph&aacute;p &#273;&#7847;u ti&ecirc;n &aacute;p d&#7909;ng k&#7871;t qu&#7843; nghi&ecirc;n c&#7913;u khoa h&#7885;c v&agrave;o vi&#7879;c k&iacute;ch th&iacute;ch Lucid Dream.&#272;&acirc;y l&agrave; c&aacute;ch s&#7917; d&#7909;ng k&#7929; thu&#7853;t MILD:<ol><li class="ql-align-justify">Khi b&#7841;n ch&igrave;m v&agrave;o gi&#7845;c ng&#7911;, h&atilde;y ngh&#297; v&#7873; m&#7897;t gi&#7845;c m&#417; g&#7847;n &#273;&acirc;y.</li><li class="ql-align-justify">X&aacute;c &#273;&#7883;nh &#273;i&#7873;u g&igrave; &#273;&oacute; b&#7845;t th&#432;&#7901;ng, k&#7923; l&#7841; trong gi&#7845;c m&#417;. V&iacute; d&#7909; nh&#432; vi&#7879;c b&#7841;n c&oacute; th&#7875; bay.</li><li class="ql-align-justify">H&atilde;y ngh&#297; v&#7873; vi&#7879;c quay tr&#7903; l&#7841;i gi&#7845;c m&#417;. H&atilde;y th&#7915;a nh&#7853;n r&#7857;ng gi&#7845;c m&#417; ch&#7881; x&#7843;y ra khi b&#7841;n m&#417;.</li><li class="ql-align-justify">N&oacute;i v&#7899;i b&#7843;n th&acirc;n: "L&#7847;n sau khi t&ocirc;i m&#417;, t&ocirc;i s&#7869; nh&#7899; r&#7857;ng t&ocirc;i &#273;ang m&#417;."&nbsp;</li></ol>Nghi&ecirc;n c&#7913;u cho th&#7845;y r&#7857;ng s&#7921; k&#7871;t h&#7907;p c&#7911;a ki&#7875;m tra th&#7921;c t&#7841;i, WBTB v&agrave; MILD s&#7869; cho ra k&#7871;t qu&#7843; t&#7889;t nh&#7845;t. B&#7841;n c&oacute; th&#7875; k&#7871;t h&#7907;p WBTB v&#7899;i MILD b&#7857;ng c&aacute;ch &#273;&#7863;t b&aacute;o th&#7913;c &#273;&#7875; th&#7913;c d&#7853;y sau n&#259;m gi&#7901;. Trong khi b&#7841;n t&#7881;nh t&aacute;o, h&atilde;y th&#7921;c h&agrave;nh MILD.&#128204;Ghi nh&#7853;t k&iacute; gi&#7845;c m&#417;Khi b&#7841;n vi&#7871;t ra nh&#7919;ng gi&#7845;c m&#417; c&#7911;a m&igrave;nh, b&#7841;n bu&#7897;c ph&#7843;i nh&#7899; nh&#7919;ng g&igrave; x&#7843;y ra trong m&#7895;i gi&#7845;c m&#417;. C&aacute;ch &#273;&#432;&#7907;c cho l&agrave; gi&uacute;p b&#7841;n nh&#7853;n ra c&aacute;c gi&#7845;c m&#417; v&agrave; n&acirc;ng cao nh&#7853;n th&#7913;c v&#7873; nh&#7919;ng gi&#7845;c m&#417; c&#7911;a b&#7841;n.&#272;&#7875; c&oacute; k&#7871;t qu&#7843; t&#7889;t nh&#7845;t, h&atilde;y ghi l&#7841;i nh&#7919;ng gi&#7845;c m&#417; c&#7911;a b&#7841;n ngay khi th&#7913;c d&#7853;y. B&#7841;n c&#361;ng n&ecirc;n &#273;&#7885;c nh&#7853;t k&yacute; v&#7873; gi&#7845;c m&#417; c&#7911;a m&igrave;nh th&#432;&#7901;ng xuy&ecirc;n &#273;&#7875; gi&uacute;p b&#7843;n th&acirc;n ghi nh&#7899; t&#7889;t h&#417;n.&#128204;Thi&#7873;n&nbsp;B&#7843;n ch&#7845;t thi&#7873;n - th&#7921;c h&agrave;nh ch&aacute;nh ni&#7879;m l&agrave; ch&#7911; &#273;&#7897;ng nh&#7853;n th&#7913;c v&#7873; m&igrave;nh v&agrave; m&ocirc;i tr&#432;&#7901;ng xung quanh. H&atilde;y thi&#7873;n ngay sau khi t&#7881;nh d&#7853;y &#273;&#7875; bi&#7871;t m&igrave;nh &#273;ang th&#7913;c hay m&#417; m&#7897;t c&aacute;ch r&otilde; r&agrave;ng nh&#7845;t. Nghi&ecirc;n c&#7913;u c&#7911;a Stumbrys, Erlacher, v&agrave; Malinowski (2015) ch&#7881; ra th&#7921;c h&agrave;nh ch&aacute;nh ni&#7879;m th&#432;&#7901;ng xuy&ecirc;n c&oacute; th&#7875; g&#7863;p lucid dreams t&#7847;n su&#7845;t cao h&#417;n, &#273;&#7891;ng th&#7901;i gi&#7843;m nh&#7919;ng t&igrave;nh ti&#7871;t, t&aacute;c nh&acirc;n ti&ecirc;u c&#7921;c trong gi&#7845;c m&#417; [2].N&#7871;u b&#7841;n mu&#7889;n c&oacute; tr&#7843;i nghi&#7879;m m&#417; s&aacute;ng su&#7889;t, h&atilde;y th&#7917; c&aacute;c k&#7929; thu&#7853;t &#273;&#432;&#7907;c li&#7879;t k&ecirc; &#7903; tr&ecirc;n. Tuy nhi&ecirc;n, &#273;&#7875; an to&agrave;n nh&#7845;t b&#7841;n n&ecirc;n &#273;&#7871;n g&#7863;p b&aacute;c s&#297; n&#7871;u b&#7841;n cho r&#7857;ng m&igrave;nh b&#7883; r&#7889;i lo&#7841;n gi&#7845;c ng&#7911;, PTSD ho&#7863;c m&#7897;t b&#7879;nh l&iacute; t&acirc;m th&#7847;n kh&aacute;c do hi&#7879;u qu&#7843; ch&#7919;a tr&#7883; c&#7911;a Lucid Dream &#273;&#7889;i v&#7899;i nh&#7919;ng c&#259;n b&#7879;nh tr&ecirc;n v&#7851;n ch&#432;a &#273;&#432;&#7907;c kh&#7859;ng &#273;&#7883;nh m&#7897;t c&aacute;ch ch&#7855;c ch&#7855;n. T&agrave;i li&#7879;u tham kh&#7843;o:&nbsp;[1] Nunez, K. (2022, January 5). 5 Lucid Dreaming Techniques to Try. Healthline. <a href="https://www.healthline.com/health/healthy-sleep/how-to-lucid-dream" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(17, 85, 204);">https://www.healthline.com/health/healthy-sleep/how-to-lucid-dream</a>[2] Stumbrys, T., Erlacher, D., &amp; Malinowski, P. (2015). Meta-Awareness During Day and Night. Imagination, Cognition and Personality, 34(4), 415&ndash;433. <a href="https://doi.org/10.1177/0276236615572594" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(17, 85, 204);">https://doi.org/10.1177/0276236615572594</a>&nbsp;____________________________________PsychoHub - D&#7921; &aacute;n T&acirc;m l&yacute; h&#7885;c thu&#7897;c T&#7893; ch&#7913;c Youth+ CommunityFanpage:<a href="https://www.facebook.com/PsychoHub.Project/?__cft__%5B0%5D=AZXFr1MdHxR41rTeSPKzYhBcAmmHe6-xKzHKxZnUqgSH4gH6JTViJF1CwHDEaTUAsd8OZ5jEH2WBdMWAVCgRxMh1MZ6KTwn9tGWl5XHxanDsG60VezdTYqb-jVvksdOcYyTLgXt3YUgeHsaiXrSY6hENQaoZBaMufWSkEwQvZV-WNWs8aNCtD8FQAia55B617zw&amp;__tn__=kK-R" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(5, 5, 5);"> </a><a href="https://www.facebook.com/PsychoHub.Project/?__cft__%5B0%5D=AZXFr1MdHxR41rTeSPKzYhBcAmmHe6-xKzHKxZnUqgSH4gH6JTViJF1CwHDEaTUAsd8OZ5jEH2WBdMWAVCgRxMh1MZ6KTwn9tGWl5XHxanDsG60VezdTYqb-jVvksdOcYyTLgXt3YUgeHsaiXrSY6hENQaoZBaMufWSkEwQvZV-WNWs8aNCtD8FQAia55B617zw&amp;__tn__=kK-R" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(17, 85, 204);">https://www.facebook.com/PsychoHub.Project/</a>Email: youth.psychohub@gmail.com

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