英文原文
Mindfulness for Your Health | NIH News in Health
Paying attention to what’s going on right this second can be hard. We often spend more time thinking about what’s coming up in the future. Or dwelling on things in the past we can’t change. We can miss out on experiencing the present.
It’s possible to train yourself to focus on the present moment. You become aware of what’s going on inside and around you—your thoughts, feelings, sensations, and environment. You observe these moments without judgment. This is called mindfulness.
“We’re looking at our thoughts and feelings with curiosity, gentleness, and kindness,” explains Dr. Eric Loucks, director of the Mindfulness Center at Brown University.
Mindfulness has its roots in Buddhist meditation. Meditation is a practice that aims to increase awareness of the mind and concentration.
In recent years, mindfulness has become a household term. Mindfulness programs are now commonly found in schools, workplaces, and hospitals.
Mindfulness can involve a sitting meditation that’s practiced in a quiet space. In this practice, you focus on your breathing or sensations in your body. If your mind wanders—like thoughts popping in about things you need to do—you try to return your mind to the present moment.
But mindfulness doesn’t have to be done sitting still or in silence. You can integrate the practice into things you do every day, like walking or eating. You can also be mindful while interacting with others.
Health Benefits of Mindfulness
Studies suggest that focusing on the present can have a positive impact on health and well-being.
Mindfulness-based treatments have been shown to reduce anxiety and depression. There’s also evidence that mindfulness can lower blood pressure and improve sleep. It may even help people cope with pain.
“For many chronic illnesses, mindfulness meditation seems to improve quality of life and reduce mental health symptoms,” says Dr. Zev Schuman-Olivier of Harvard University.
One of the first mindfulness-based therapies was used for depression. Many studies have shown that it can be effective for some people.
Mindfulness appears to help with depression in two ways. First, it helps you develop the ability to stay grounded in the present, explains Dr. Sona Dimidjian of the University of Colorado Boulder. She studies the use of mindfulness-based treatments to prevent relapse of depression, including among pregnant women.
With depression, “your attention can get hijacked into the past or future,” she explains. You spend time focusing on past negative experiences or worrying about things to come.
Second, mindfulness can help you “de-center” from such thoughts. “It’s like being able to sit on the riverbank and watch thoughts floating by like leaves on a stream,” Dimidjian says. “Developing the skill of mindfulness can help stop you from being pulled into any one thought and carried down the stream. People often experience thoughts like, ‘nothing ever works out for me,’ or ‘it’s always going to be this way. Over time, and with practice, you can develop the ability to stand back from these painful thought patterns.”
Researchers are now studying whether mindfulness training can help with a variety of other conditions, including PTSD, eating disorders, and addiction.
Schuman-Olivier is looking at whether mindfulness can help reduce anxiety among people being treated for opioid use. This could help prevent relapse.
Developing Healthy Habits
Being mindful may also help you make healthier choices. Loucks’s team at Brown created an eight-week mindfulness program for people with high blood pressure.
They studied whether the program increased participants’ awareness of their habits. This included how they ate. The study found that participants chose a healthier diet after taking the course.
You can bring mindfulness to your eating habits, too. Studies suggest that it can help reduce binge eating and emotional eating. Paying closer attention to your body can help you notice signals that you’re full and help you better enjoy your food.
This body awareness seems to be one part of how mindfulness helps people adopt healthier habits. If you’ve just eaten a jelly donut, you may be more likely to notice an unpleasant sugar crash, Loucks explains. Remembering this can help you to make better food choices in the future.
This goes for positive feelings too. “With physical activity, just about everybody feels better afterwards. So, with mindfulness training we’re aware of it improving our mood, and then we can use that reward to actually train ourselves,” Loucks says.
Mindfulness may also help with setting a goal. “We can place our mind on being more active or eating more fruits and vegetables. And if we place our intention there, it may be more likely that we’re going to carry through and make it happen,” Loucks explains.
Learning To Be Mindful
If you want to practice mindfulness, there are many online programs and apps. But they’re not all created equal. Experts suggest looking for resources from medical schools and universities. Check to see if they’re evidence-based.
Dimidjian’s team developed an eight-week self-guided online mindfulness program. Her studies showed that the program helped reduce symptoms of depression more than a standard treatment alone.
“If you end up having difficulty with an app, though, don’t take it personally or think that you’re somehow bad at mindfulness, or it’s not meant for you,” Schuman-Olivier says. You can also try finding a teacher or someone with the skills to guide you in mindfulness training.
And just like any skill, mindfulness takes practice. “Just because something is simple, doesn’t mean that it’s easy,” Dimidjian says.
Mental training can take time and dedication. Aim for a few minutes of mindfulness each day to start.
A body scan meditation can be a good way to connect with your body. It helps make you aware of how your body feels as you mentally scan from head to toe.
Start in a comfortable position with your eyes closed. Take several deep breaths. Then, notice your feet. How do they feel?
Let your scan travel up your body—legs, stomach, arms, hands, neck, and finally, head. Notice any sensations or discomfort. Try not to change or judge these feelings—you’re simply checking in. Doing body scans on a regular basis can help increase mindfulness.
For more tips on practicing mindfulness, see the Wise Choices Box.
Wise Choices
Being Mindful
Becoming more mindful requires practice. Here are some tips to help you get started:
* Take some deep breaths. Breathe in through your nose to a count of 4, hold for 1 second and then exhale through the mouth to a count of 5. Repeat often., * Enjoy a stroll. As you walk, pay attention to your breath and the sights and sounds around you. If thoughts and worries enter your mind, note them but then return to the present., * Practice mindful eating. Be aware of taste, textures, and flavors in each bite. Listen to when your body is hungry and full., * Do a body scan. Bring your attention to how each part of your body is feeling. This can help you connect with your body., * Find mindfulness resources including online programs and teacher-guided practices.,
Find More Information
* Feeling Stressed? Ways to Improve Your Well-Being, * Mindfulness Matters: Can Living in the Moment Improve Your Health?, * Dr. Richard Davidson on Reducing Stress, * Yoga for Health, * Caring for Your Mental Health, * Meditation, * 8 Things to Know About Meditation for Health,
References
Mindfulness and behavior change. Schuman-Olivier Z, Trombka M, Lovas DA, Brewer JA, Vago DR, Gawande R, Dunne JP, Lazar SW, Loucks EB, Fulwiler C. Harv Rev Psychiatry. 2020 Nov/Dec;28(6):371-394. doi: 10.1097/HRP.0000000000000277. PMID:33156156.
Mindfulness and cardiovascular disease risk: State of the evidence, plausible mechanisms, and theoretical framework. Loucks EB, Schuman-Olivier Z, Britton WB, Fresco DM, Desbordes G, Brewer JA, Fulwiler C. Curr Cardiol Rep. 2015 Dec;17(12):112. doi: 10.1007/s11886-015-0668-7.
Feasibility and acceptability of mindful recovery opioid use care continuum (M-ROCC): A concurrent mixed methods study. Fatkin T, Moore SK, Okst K, Creedon TB, Samawi F, Fredericksen AK, Roll D, Oxnard A, Cook BL, Schuman-Olivier Z. Journal of Substance Abuse Treatment. 2021 April; 130(108415). ISSN 0740-5472. https://doi.org/10.1016/j.jsat.2021.108415.
Mindfulness-based blood pressure reduction (MB-BP): Stage 1 single-arm clinical trial. Loucks EB, Nardi WR, Gutman R, Kronish IM, Saadeh FB, Li Y, Wentz AE, Webb J, Vago DR, Harrison A, Britton WB. PLoS One. 2019 Nov 27;14(11):e0223095. doi: 10.1371/journal.pone.0223095. eCollection 2019.PMID:31774807.
Staying well during pregnancy and the postpartum: A pilot randomized trial of mindfulness based cognitive therapy for the prevention of depressive relapse/recurrence. Sona Dimidjian, Sherryl H. Goodman, Jennifer Felder, Robert Gallop, Amanda P. Brown, Arne Beck J Consult Clin Psychol. Author manuscript; available in PMC 2017 Dec 6. Published in final edited form as: J Consult Clin Psychol. 2016 Feb; 84(2): 134–145. Published online 2015 Dec 14. doi: 10.1037/ccp0000068 PMCID: PMC5718345.
Outcomes of online mindfulness-based cognitive therapy for patients with residual depressive symptoms: A randomized clinical trial. Segal ZV,Dimidjian S, Beck A, Boggs JM, Vanderkruik R, Metcalf CA, Gallop R, Felder JN, Levy J. JAMA Psychiatry. 2020 Jun 1;77(6):563-573. doi: 10.1001/jamapsychiatry.2019.4693.PMID:31995132.
中文翻译
正念为你的健康 | NIH健康新闻
关注当下正在发生的事情可能很难。我们常常花更多时间思考未来会发生什么，或者沉溺于过去无法改变的事情。我们可能会错过体验当下的机会。
训练自己专注于当下是可能的。你变得意识到自己内外正在发生的事情——你的思想、感受、感觉和环境。你观察这些时刻而不加评判。这被称为正念。
“我们以好奇心、温柔和善意看待自己的思想和感受，”布朗大学正念中心主任埃里克·卢克斯博士解释道。
正念源于佛教冥想。冥想是一种旨在提高心智意识和专注力的修行。
近年来，正念已成为家喻户晓的术语。正念项目现在常见于学校、工作场所和医院。
正念可以包括在安静空间进行的坐禅。在这种修行中，你专注于呼吸或身体感觉。如果你的思绪飘散——比如突然想到你需要做的事情——你试着将思绪带回当下。
但正念不必静坐或沉默进行。你可以将这种修行融入日常活动中，如散步或进食。你也可以在与他人互动时保持正念。
正念的健康益处
研究表明，专注于当下可以对健康和福祉产生积极影响。
基于正念的治疗已被证明可以减少焦虑和抑郁。还有证据表明正念可以降低血压并改善睡眠。它甚至可以帮助人们应对疼痛。
“对于许多慢性疾病，正念冥想似乎能提高生活质量并减少心理健康症状，”哈佛大学的泽夫·舒曼-奥利维尔博士说。
最早基于正念的疗法之一用于抑郁症。许多研究表明它对某些人有效。
正念似乎通过两种方式帮助抑郁症。首先，它帮助你培养立足于当下的能力，科罗拉多大学博尔德分校的索娜·迪米吉安博士解释道。她研究使用基于正念的治疗来预防抑郁症复发，包括孕妇。
对于抑郁症，“你的注意力可能被劫持到过去或未来，”她解释道。你花时间专注于过去的负面经历或担心即将发生的事情。
其次，正念可以帮助你“去中心化”这些思想。“就像能够坐在河岸上，看着思想像溪流上的叶子一样飘过，”迪米吉安说。“培养正念技能可以帮助阻止你被任何单一思想拉入并顺流而下。人们常常经历像‘对我来说什么都不顺利’或‘总是会这样’这样的思想。随着时间的推移和练习，你可以培养从这些痛苦思维模式中后退的能力。”
研究人员正在研究正念训练是否可以帮助各种其他疾病，包括创伤后应激障碍、饮食失调和成瘾。
舒曼-奥利维尔正在研究正念是否可以帮助减少接受阿片类药物使用治疗的人的焦虑。这可能有助于预防复发。
培养健康习惯
保持正念也可能帮助你做出更健康的选择。卢克斯在布朗的团队为高血压患者创建了一个为期八周的正念项目。
他们研究了该项目是否增加了参与者对自己习惯的意识。这包括他们如何进食。研究发现，参与者在参加课程后选择了更健康的饮食。
你也可以将正念带入饮食习惯。研究表明，它可以帮助减少暴饮暴食和情绪化进食。更密切地关注身体可以帮助你注意到饱腹信号，并更好地享受食物。
这种身体意识似乎是正念帮助人们养成更健康习惯的一部分。如果你刚吃了一个果冻甜甜圈，你可能更有可能注意到不愉快的血糖下降，卢克斯解释道。记住这一点可以帮助你在未来做出更好的食物选择。
这也适用于积极感受。“对于体育活动，几乎每个人之后都会感觉更好。所以，通过正念训练，我们意识到它改善了我们的情绪，然后我们可以利用这种奖励来实际训练自己，”卢克斯说。
正念也可能有助于设定目标。“我们可以将心思放在更活跃或吃更多水果和蔬菜上。如果我们把意图放在那里，我们更有可能坚持下去并实现它，”卢克斯解释道。
学习正念
如果你想练习正念，有许多在线项目和应用程序。但它们并非都相同。专家建议寻找医学院和大学的资源。检查它们是否基于证据。
迪米吉安的团队开发了一个为期八周的自我指导在线正念项目。她的研究表明，该项目比单独的标准治疗更能帮助减少抑郁症状。
“如果你最终在使用应用程序时遇到困难，不要个人化或认为你不知何故不擅长正念，或者它不适合你，”舒曼-奥利维尔说。你也可以尝试找一位老师或有技能的人指导你进行正念训练。
就像任何技能一样，正念需要练习。“仅仅因为某事简单，并不意味着它容易，”迪米吉安说。
心理训练可能需要时间和奉献精神。开始时每天进行几分钟的正念。
身体扫描冥想可以是连接身体的好方法。它帮助你在心理上从头到脚扫描时意识到身体的感受。
以舒适的姿势开始，闭上眼睛。深呼吸几次。然后，注意你的脚。它们感觉如何？
让你的扫描向上移动身体——腿、胃、手臂、手、脖子，最后是头。注意任何感觉或不适。尽量不要改变或评判这些感受——你只是在检查。定期进行身体扫描可以帮助增加正念。
有关练习正念的更多提示，请参阅明智选择框。
明智选择
保持正念
变得更加正念需要练习。以下是一些帮助你开始的提示：
* 深呼吸几次。通过鼻子吸气数到4，保持1秒，然后通过嘴巴呼气数到5。经常重复。* 享受散步。当你走路时，注意呼吸和周围的景象和声音。如果思想和担忧进入脑海，注意它们但然后回到当下。* 练习正念进食。意识到每一口的味道、质地和风味。倾听身体何时饥饿和饱腹。* 进行身体扫描。将注意力带到身体每个部分的感受上。这可以帮助你连接身体。* 寻找正念资源，包括在线项目和教师指导的练习。
查找更多信息
* 感到压力？改善福祉的方法* 正念重要：活在当下能改善健康吗？* 理查德·戴维森博士谈减少压力* 瑜伽为健康* 照顾心理健康* 冥想* 关于冥想健康的8件事
参考文献
正念与行为改变。Schuman-Olivier Z, Trombka M, Lovas DA, Brewer JA, Vago DR, Gawande R, Dunne JP, Lazar SW, Loucks EB, Fulwiler C. Harv Rev Psychiatry. 2020 Nov/Dec;28(6):371-394. doi: 10.1097/HRP.0000000000000277. PMID:33156156.
正念与心血管疾病风险：证据状态、合理机制和理论框架。Loucks EB, Schuman-Olivier Z, Britton WB, Fresco DM, Desbordes G, Brewer JA, Fulwiler C. Curr Cardiol Rep. 2015 Dec;17(12):112. doi: 10.1007/s11886-015-0668-7.
正念恢复阿片类药物使用护理连续体（M-ROCC）的可行性和可接受性：一项并发混合方法研究。Fatkin T, Moore SK, Okst K, Creedon TB, Samawi F, Fredericksen AK, Roll D, Oxnard A, Cook BL, Schuman-Olivier Z. Journal of Substance Abuse Treatment. 2021 April; 130(108415). ISSN 0740-5472. https://doi.org/10.1016/j.jsat.2021.108415.
基于正念的血压降低（MB-BP）：第一阶段单臂临床试验。Loucks EB, Nardi WR, Gutman R, Kronish IM, Saadeh FB, Li Y, Wentz AE, Webb J, Vago DR, Harrison A, Britton WB. PLoS One. 2019 Nov 27;14(11):e0223095. doi: 10.1371/journal.pone.0223095. eCollection 2019.PMID:31774807.
孕期和产后保持健康：基于正念的认知疗法预防抑郁复发/复发的试点随机试验。Sona Dimidjian, Sherryl H. Goodman, Jennifer Felder, Robert Gallop, Amanda P. Brown, Arne Beck J Consult Clin Psychol. Author manuscript; available in PMC 2017 Dec 6. Published in final edited form as: J Consult Clin Psychol. 2016 Feb; 84(2): 134–145. Published online 2015 Dec 14. doi: 10.1037/ccp0000068 PMCID: PMC5718345.
在线基于正念的认知疗法对残留抑郁症状患者的结果：一项随机临床试验。Segal ZV,Dimidjian S, Beck A, Boggs JM, Vanderkruik R, Metcalf CA, Gallop R, Felder JN, Levy J. JAMA Psychiatry. 2020 Jun 1;77(6):563-573. doi: 10.1001/jamapsychiatry.2019.4693.PMID:31995132.
文章概要
本文介绍了正念的概念及其对健康的益处，特别关注将正念融入日常活动如运动习惯中。正念源于佛教冥想，强调专注于当下而不加评判，已被广泛应用于学校、工作场所和医院。研究表明，正念可以减少焦虑和抑郁，降低血压，改善睡眠，并帮助应对疼痛。文章还探讨了正念如何帮助培养健康习惯，如通过身体意识改善饮食选择和设定运动目标。对于中年健康，正念融入运动习惯可以增强身体意识，提高运动效果，并促进心理健康。文章提供了学习正念的实用建议，包括在线资源、身体扫描冥想和日常练习技巧。
高德明老师的评价
用12岁初中生可以听懂的语音来重复翻译的内容
正念就像是一个超级注意力训练，让你学会专心感受现在这一刻，而不是老想着过去或未来。比如，当你运动时，你可以注意呼吸和身体的感觉，这样会让运动更有趣，还能帮你放松心情，变得更健康。科学家发现，这样做可以减少紧张和难过，甚至让血压变正常，睡得更香。它就像给你的大脑和身体做了一次温柔的按摩，让你感觉棒棒的！
佛学的各个宗派视角评价，突出《显密圆通成佛心要集》的视角
从佛学视角看，正念实践与佛教的止观修行高度契合，特别是大乘显宗强调的“当下觉照”。在《显密圆通成佛心要集》中，准提法融合了显密精髓，提倡“即事而真”，正念融入日常活动如运动，正是这一理念的体现——将平凡行为转化为修行道场。准提法注重“心性明觉”，正念训练帮助行者保持清醒意识，避免散乱，这与文章强调的专注当下、不加评判完全一致。从大乘视角，正念培养了慈悲与智慧的基础，通过身体扫描等练习，行者能更细腻地感知众生苦乐，发起利他菩提心。显宗如禅宗也倡导“行住坐卧皆是禅”，正念运动正是将禅意带入生活，促进身心和谐。准提法的简便易行，让正念修行无需复杂仪轨，适合现代人，突显其圆融无碍的优点。
在修行实践上可以应用的和可以解决人们的十个问题。
在修行实践上，正念可以应用于准提法或其他法门中，解决人们的十个问题：1. 缓解焦虑和压力，通过专注呼吸平静心绪；2. 改善抑郁情绪，培养积极心态；3. 降低高血压，促进心血管健康；4. 提升睡眠质量，减少失眠困扰；5. 帮助应对慢性疼痛，增强忍耐力；6. 减少暴饮暴食，培养健康饮食习惯；7. 增强运动效果，通过身体意识提高锻炼乐趣；8. 预防成瘾复发，如阿片类药物依赖；9. 改善人际关系，通过正念互动减少冲突；10. 促进整体福祉，实现身心平衡。准提法的优点在于其包容性，正念作为基础修行，能无缝融入各种生活场景，加速修行进程。