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正念

维基百科，自由的百科全书

这是本页的一个历史版本，由Lsc2kpsu（留言 | 贡献）在2020年8月23日 (日) 01:50编辑。这可能和当前版本存在着巨大的差异。

觉察 (Mindfulness) 是一种心理过程，目的是在没有判断的情况下有意识地将注意力转移到当前发生的经验上[1][2][3][4]，能以冥想和其他训练发展而成[2][5][6]。觉察源自于念 (sati，其为佛教传统中的重要元素)[7][8]、禅(Zen)、观(Vipassanā)和藏传冥想技巧[9][10]。

觉察 (Mindfulness) 的定义和技巧范围很广[11]，而佛教传统解释了觉察的构成要素，即过去、现在、和未来的当下感觉和心智现象之生灭[7][12][13]。现代西方社会中为觉察的普及做出贡献者包括Thích Nhất Hạnh(1926–)、Herbert Benson(1935–)、Jon Kabat-Zinn(1944–)和 Richard J. Davidson(1951–)[14][15][16]。

自1970年代以来，临床心理学和精神病学已经开发了许多基于觉察的治疗方法，以帮助人们体验各种心理状况[16]。觉察练习已被用于减轻忧郁症[17][18]、降低压力[18][19][20]和焦虑[18][21][22]，以及用于治疗药物成瘾[23][24][25]。而在学校、监狱、医院、退伍军人中心和其他环境中亦采用了以觉察模式为基础之计划，并将之应用于诸如健康老化、体重管理、运动表现、特教需求，以及产期介入。

临床研究已证明，在不同类别患者以及健康的成年人和儿童中，觉察对身体和心理健康都有好处[3][26]。研究指出，特质觉察与心理健康之间存在正相关关系[27][28]。觉察练习似乎有益于治疗精神病患者[29][30][31]，有研究提到，沉思和担忧会导致多种心智疾病[32][33][34]，而觉察则可减少沉思和担心[34][35][36]，进而可预防心理健康问题的出现[37][38]。

也有证据表明，进行觉察冥想可能会影响身体健康。例如，反复地生活在压力想法(即沉思)中，似乎会增强生理压力源(此为交感神经系统和下丘脑-脑垂体-肾上腺轴的持续活化之结果)，这会导致身体健康相关的临床表现。研究亦提到，减少沉思的觉察冥想可能会改变这些生物临床路径。此外，觉察有利于免疫系统和减少发炎，特别是可减少某些慢性疾病所产生的发炎状况，有多项研究都支持这些发现。再者，觉察亦可对大脑内建网路模式带来较低的活化程度，进而降低罹患失智症和阿兹海默症的风险。

然而，有人对觉察的商业化和过度的健康行销提出质疑，强调需要更多的随机控制研究、方法学上的细节陈述、以及使用更多的样本数。

Mindfulness 觉察词源

1. Merriam-Webster online dictionary 解释 Mindfulness 英文原意：是指个体在每一个当下对自身想法、情绪或经验所提升的或完整的觉知，使此觉知可维持在中性且无评断状态之练习 (the practice of maintaining a nonjudgmental state of heightened or complete awareness of one's thoughts, emotions, or experiences on a moment-to-moment basis)。

2. 觉察减压的英文全名为 Mindfulness-Based Stress Reduction (MBSR)，是1979年麻萨诸塞大学的荣誉教授Jon Kabat-Zinn（台译名：乔·卡巴金）所提出的心理治疗方法，将来自佛教禅修的 Mindfulness（觉察）带入西方身心医学及心理学领域。Kabat-Zinn 对于 Mindfulness 的操作型定义是在有注意的、有目的的、当下的、无评断的状态而产生的觉知、是一种专注于当下，全然开放的自我觉察，不需要带有自我批判的心态，改以好奇心和接纳，迎接内心和脑海的每个念头，也就是强调正视当下、觉知和无评断。根据长期检验和文献报告，MBSR对于精神官能症、焦虑症、思觉失调症、恐慌症、忧郁症、强迫症、重大创伤后症候群和慢性疼痛，都有相当程度的改善作用。

3. 在华人相关学术领域中，2020年出版学术性的文献探讨及探索性因素分析之实证研究，Mindfulness中译厘正为觉察之佛学与科学实证检验：觉察与正念判准量表之研发[39]，探讨觉察与正念的关系，研究者指出：Mindfulness 之中文翻译为觉察，佛学专有用语之“正念”确实有评断正确、正当的正向积极之意，觉察与正念有关，正念可包含觉察，但觉察却无法包含并代表正念，两者不能混为一谈。该研究中并发展觉察与正念判准量表，用以明确区分觉察与正念为两个不同面向。

4. 由于 Mindfulness 原文本意为中性且无评断的觉知，与佛教八正道的正念(positive thought, right mindfulness or correct mindfulness[40][41]) 带有正确、正当之涵义完全不同，而且MBSR在发展初期已脱离佛教的正念思维。目前台湾相关应用 Mindfulness 之研究、学术论文、出版书籍、工作坊、研讨会、基金会等，常常会先解释“正念”中的主要内容便是觉察，但却又不直接使用觉察二字，因此普遍呈现混淆使用觉察与正念的情形，这是名不正言不顺之事，据此，MBSR之中译即是“觉察减压”，而非正念减压。许多采用正念减压手段的实验介入之研究，其结论常出现正念减压之效果并不显著，很重要的原因即是研究者在研究之初都用了汉字的正念之意，而不了解 Mindfulness 的原意其实仅是觉察。换言之，正念无法减压，觉察才有机会降低压力。

5. 就汉字而言，“正念”代表的是一种正向的念头，试问一位忧郁症患者，如何能够自然地从内在产生正向的念头？这是缘木求鱼之事。但若教导忧郁症患者使用觉察的方法来感受当下、经验当下、欣赏当下、活在当下，或许就能稍微转移其忧郁的症状。

觉察练习

觉察练习，系指发展某种对当下发生事物所需注意力之过程。

关注呼吸、身体扫描、和其他技巧 有许多练习方法可用来发展觉察冥想，在冥想的指导下以“掌握窍门”。

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检索自“https://zh.wikipedia.org/zhwiki/w/index.php?title=正念&oldid=61297336”