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<\/h2>\n

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\u603b\u7684\u6765\u8bf4\uff0c\u51a5\u60f3\u662f\u4e00\u79cd\u4e30\u5bcc\u591a\u6837\u3001\u5185\u6db5\u6df1\u523b\u7684\u4fee\u70bc\u65b9\u5f0f\u3002\u65e0\u8bba\u4f60\u9009\u62e9\u54ea\u79cd\u51a5\u60f3\u65b9\u6cd5\uff0c\u90fd\u80fd\u5728\u8fd9\u4e2a\u8fc7\u7a0b\u4e2d\u4f53\u9a8c\u5230\u8eab\u5fc3\u7684\u5b81\u9759\u548c\u6109\u60a6\u3002<\/p>\n<\/p>\n

08. \u5728\u51a5\u60f3\u4e2d\u4f7f\u7528\u9882\u94b5\u8bb8\u591a\u6587\u732e\u90fd\u8be6\u7ec6\u89e3\u91ca\u4e86\u9882\u94b5\u7684\u8d77\u6e90\uff0c\u63d0\u4f9b\u4e86\u591a\u79cd\u53ef\u80fd\u7684\u6765\u6e90\u548c\u5236\u4f5c\u65b9\u5f0f\u3002\u4e00\u4efd\u62a5\u544a\u6307\u51fa\uff0c\u9882\u94b5\u7684\u5386\u53f2\u53ef\u4ee5\u8ffd\u6eaf\u5230\u516c\u5143\u524d8\u4e16\u7eaa\uff0c\u5f53\u65f6\u4f5b\u6559\u7531\u83b2\u82b1\u751f\u5927\u58eb\u4ece\u5370\u5ea6\u4f20\u64ad\u5230\u897f\u85cf\u3002\u897f\u85cf\u6587\u5316\u8ba4\u4e3a\uff0c\u9882\u94b5\u6765\u81ea\u82ef\u6559\u8428\u6ee1\uff0c\u4ed6\u4eec\u88ab\u89c6\u4e3a\u795e\u5723\u7684\u51b6\u91d1\u5b66\u5bb6\uff0c\u80fd\u591f\u901a\u8fc7\u5bf9\u91d1\u5c5e\u7684\u7cbe\u795e\u7406\u89e3\u6765\u5236\u4f5c\u9882\u94b5\u3002\u4ed6\u4eec\u521b\u9020\u4e86\u5177\u6709\u72ec\u7279\u58f0\u97f3\u548c\u632f\u52a8\u7684\u7897\u3002\u4e0d\u5e78\u7684\u662f\uff0c\u91d1\u5c5e\u7684\u795e\u5723\u914d\u65b9\u591a\u5e74\u6765\u5df2\u7ecf\u5931\u4f20\u3002\u73b0\u4ee3\u4eba\u5df2\u7ecf\u65e0\u6cd5\u518d\u5236\u4f5c\u51fa\u5177\u6709\u540c\u6837\u6548\u679c\u7684\u5531\u94b5\u3002\u56e0\u6b64\uff0c\u4e00\u4e9b\u53e4\u8001\u7684\u94b5\u88ab\u89c6\u4f5c\u795e\u5723\u7684\u9057\u7269\uff0c\u88ab\u73cd\u85cf\u5728\u5404\u4e2a\u5bfa\u5e99\u4e2d\u3002\u5176\u4e2d\uff0c\u6709\u4e00\u4e2a\u636e\u8bf4\u5c5e\u4e8e\u4f5b\u9640\u7684\u524d\u4e16\uff0c\u66fe\u7ecf\u88ab\u7528\u4f5c\u7528\u4e5e\u4e10\u7684\u94b5\u3002\u8fd9\u4e2a\u94b5\u73b0\u5728\u88ab\u6536\u85cf\u5728\u54f2\u868c\u5bfa\uff0c\u636e\u4f20\u5f53\u4eba\u4eec\u4f7f\u7528\u5b83\u65f6\uff0c\u53d1\u51fa\u7684\u58f0\u97f3\u662f\u4ed6\u4eec\u7684\u4e1a\u529b\u7684\u58f0\u97f3\uff0c\u5177\u6709\u6781\u9ad8\u7684\u7cbe\u795e\u610f\u4e49\u3002\u51a5\u60f3\u65f6\u7684\u4e00\u4e2a\u5f88\u597d\u7684\u4f34\u4fa3\u662f\u9882\u94b5\uff0c\u5176\u6027\u8d28\u4e0e\u949f\u76f8\u4f3c\u3002\u4e8b\u5b9e\u4e0a\uff0c\u9882\u94b5\u56e0\u5176\u7897\u5f62\u800c\u88ab\u79f0\u4e3a\u201c\u7acb\u949f\u201d\u3002\u9882\u94b5\u901a\u5e38\u7531\u94dc\u6216\u9521\u5236\u6210\u3002\u5b83\u4eec\u901a\u5e38\u7528\u4e8e\u4e1c\u65b9\u51a5\u60f3\u548c\u653e\u677e\u7ec3\u4e60\uff0c\u4f46\u5728\u897f\u65b9\u4e5f\u5f88\u6d41\u884c\u3002\u5b83\u4eec\u8fd8\u6709\u591a\u79cd\u540d\u79f0\uff0c\u5982\u4f11\u606f\u7897\u3001\u7948\u7977\u7897\u3001\u897f\u85cf\u9882\u94b5\u3001\u559c\u9a6c\u62c9\u96c5\u7897\u3001\u4f5b\u6559\u7897\u548c\u4e34\u606d\u7b49\u3002\u8fd9\u79cd\u58f0\u97f3\u662f\u901a\u8fc7\u6572\u51fb\u7897\u6216\u7528\u6728\u69cc\u6572\u51fb\u7897\u7f18\u6765\u4ea7\u751f\u7684\uff0c\u4eba\u4eec\u76f8\u4fe1\u53d1\u51fa\u7684\u58f0\u97f3\u5177\u6709\u6cbb\u7597\u4f5c\u7528\u3002\u6709\u4e9b\u4eba\u8fd8\u76f8\u4fe1\u9882\u94b5\u4f1a\u53d1\u51fa\u201c\u865a\u7a7a\u201d\u7684\u58f0\u97f3\uff0c\u8fd9\u662f\u5b87\u5b99\u7684\u97f3\u4e50\u300209. \u9882\u94b5\u662f\u5982\u4f55\u5236\u4f5c\u7684\u53e4\u4ee3\u7897\u901a\u5e38\u7531\u4f18\u8d28\u9752\u94dc\u548c\u4e0d\u540c\u91d1\u5c5e\u7ec4\u5408\u800c\u6210\u3002\u9668\u94c1\u53d7\u5230\u85cf\u4eba\u7684\u9ad8\u5ea6\u91cd\u89c6\uff0c\u4ed6\u4eec\u5c06\u5176\u79f0\u4e3a\u201c\u5929\u7a7a\u91d1\u5c5e\u201d\uff0c\u636e\u8bf4\u5b83\u4ee3\u8868\u5929\u4f53\uff0c\u5982\u592a\u9633\u3001\u6708\u4eae\u3001\u91d1\u661f\u3001\u6728\u661f\u548c\u571f\u661f\u3002\u636e\u8bf4\u7897\u5185\u5404\u79cd\u91d1\u5c5e\u7684\u5185\u5bb9\u7269\u662f\u591a\u58f0\u90e8\u6cdb\u97f3\u7684\u6765\u6e90\u3002\u5236\u4f5c\u9882\u94b5\u7684\u4f20\u7edf\u65b9\u6cd5\u6d89\u53ca\u624b\u5de5\u9524\u51fb\u91d1\u5c5e\uff0c\u4f46\u8fd1\u51e0\u5341\u5e74\u6765\uff0c\u8fd9\u79cd\u53e4\u8001\u7684\u5de5\u827a\u5df2\u7ecf\u5f7b\u5e95\u8870\u843d\u3002 \u4eca\u5929\uff0c\u9882\u94b5\u901a\u5e38\u7531\u673a\u5668\u5236\u9020\u3002\u4eca\u5929\u7684\u9882\u94b5\u901a\u5e38\u7531\u94dc\u548c\u9521\u7684\u7ec4\u5408\u5236\u6210\uff0c\u88ab\u79f0\u4e3a\u201c\u949f\u5f62\u91d1\u5c5e\u201d\u3002\u7531\u4e8e\u5176\u6750\u6599\u548c\u5e74\u4ee3\u4e45\u8fdc\uff0c\u4eba\u4eec\u4ecd\u7136\u8ba4\u4e3a\u53e4\u4ee3\u7897\u53ef\u4ee5\u4ea7\u751f\u6700\u4e30\u5bcc\u3001\u6700\u7f8e\u5999\u7684\u58f0\u97f3\uff0c\u4f46\u4ecd\u7136\u5f88\u96be\u533a\u5206\u4e00\u4e2a\u770b\u8d77\u6765\u9648\u5e74\u7684\u65b0\u7897\u548c\u771f\u6b63\u7684\u53e4\u4ee3\u7897\u3002\u5c3d\u7ba1\u5982\u6b64\uff0c\u9ad8\u54c1\u8d28\u7684\u73b0\u4ee3\u7897\u4ecd\u7136\u80fd\u591f\u4ea7\u751f\u7f8e\u5999\u7684\u58f0\u97f3\u3002\u5f88\u5c11\u6709\u4e13\u5bb6\u80fd\u591f\u786e\u5b9a\u9882\u94b5\u662f\u5426\u662f\u53e4\u8463\uff0c\u56e0\u6b64\u5728\u8d2d\u4e70\u88ab\u5546\u4eba\u5439\u6367\u4e3a\u201c\u53e4\u8463\u201d\u7684\u9882\u94b5\u65f6\u5fc5\u987b\u5c0f\u5fc3\u3002<\/p>\n

<\/h3>\n

10. \u6cbb\u7597\u548c\u51a5\u60f3\u4e2d\u7684\u9882\u94b5<\/h3>\n

\u9882\u94b5\u5728\u58f0\u97f3\u6cbb\u7597\u4e2d\u8d77\u7740\u91cd\u8981\u4f5c\u7528\uff0c\u8fd9\u901a\u5e38\u88ab\u79f0\u4e3a\u58f0\u94b5\u6cbb\u7597\u3002\u5728\u5927\u591a\u6570\u58f0\u97f3\u6cbb\u7597\u8bfe\u7a0b\u4e2d\uff0c\u9882\u94b5\u4f4d\u4e8e\u4eba\u7684\u8109\u8f6e\u9644\u8fd1\u3002\u4ece\u4e1a\u8005\u4e5f\u53ef\u4ee5\u5c06\u7897\u653e\u5728\u60a3\u8005\u8eab\u4f53\u7684\u7279\u5b9a\u90e8\u4f4d\u7684\u9876\u90e8\u3002\u7ec3\u4e60\u8005\u5229\u7528\u7897\u7684\u8c10\u6ce2\u632f\u52a8\u7684\u5171\u632f\u6765\u521b\u9020\u5e73\u8861\u5e76\u9f13\u52b1\u653e\u677e\u3002\u9882\u94b5\u4e5f\u88ab\u7528\u4f5c\u6fc0\u6d3b\u4e2a\u4eba\u8109\u8f6e\u7684\u5de5\u5177\uff0c\u4ece\u4e1a\u8005\u53ef\u4ee5\u6839\u636e\u4ed6\u4eec\u8ba4\u4e3a\u5408\u9002\u7684\u60c5\u51b5\u9009\u62e9\u4e0d\u540c\u5c3a\u5bf8\u7684\u9882\u94b5\u3002\u5728\u4f5b\u6559\u51a5\u60f3\u4e2d\uff0c\u9882\u94b5\u4e5f\u88ab\u7528\u4f5c\u4fc3\u8fdb\u8fdb\u5165\u6df1\u5ea6\u51a5\u60f3\u72b6\u6001\u7684\u4e00\u79cd\u624b\u6bb5\u3002\u5728\u51a5\u60f3\u4e4b\u524d\u64ad\u653e\u9882\u94b5\u53ef\u4ee5\u8ba9\u5927\u8111\u4e0e\u9882\u94b5\u7684\u58f0\u97f3\u9891\u7387\u540c\u6b65\uff0c\u5e76\u6709\u52a9\u4e8e\u4fdd\u6301\u6ce8\u610f\u529b\u548c\u653e\u677e\u3002<\/p>\n

<\/h3>\n

11. \u9882\u94b5\u5728\u51a5\u60f3\u4e2d\u7684\u597d\u5904<\/h3>\n

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<\/h3>\n

12. \u5982\u4f55\u5728\u51a5\u60f3\u4e2d\u4f7f\u7528\u9882\u94b5<\/h3>\n

\u8fd9\u542c\u8d77\u6765\u5f88\u5bb9\u6613\uff0c\u4f46\u638c\u63e1\u6f14\u594f\u9882\u94b5\u7684\u827a\u672f\u9700\u8981\u7ec3\u4e60\u548c\u8010\u5fc3\u3002\u8981\u6b63\u786e\u6f14\u594f\uff0c\u8bf7\u5e73\u653e\u5de6\u624b\u638c\u5e76\u5c06\u7897\u653e\u5728\u624b\u4e0a\u3002\u5bf9\u4e8e\u8f83\u5c0f\u7684\u7897\uff0c\u7528\u624b\u505a\u4e00\u4e2a\u62d4\u7f50\u7684\u5f62\u72b6\uff0c\u7136\u540e\u5c06\u7897\u653e\u5728\u6307\u5c16\u4e0a\u3002\u8981\u5f00\u59cb\u4f7f\u7528\u9882\u94b5\uff0c\u8bf7\u6572\u51fb\u9882\u94b5\u6216\u7528\u6728\u69cc\u7ed5\u5708\u8fb9\u7f18\u3002\u8fd9\u4e24\u79cd\u65b9\u6cd5\u4ea7\u751f\u975e\u5e38\u72ec\u7279\u7684\u58f0\u97f3\u3002\u201c\u73af\u7ed5\u8fb9\u7f18\u201d\u6280\u672f\u5c06\u4ea7\u751f\u6301\u7eed\u548c\u5929\u4f7f\u822c\u7684\u97f3\u8c03\uff0c\u800c\u201c\u51fb\u6253\u201d\u6280\u672f\u5c06\u4ea7\u751f\u66f4\u7c7b\u4f3c\u4e8e\u949f\u58f0\u7684\u58f0\u97f3\u3002\u5f53\u4f60\u4f7f\u7528\u201c\u73af\u5f62\u201d\u6280\u672f\u6210\u529f\u521b\u5efa\u58f0\u97f3\u65f6\uff0c\u4ece\u8fb9\u7f18\u53d6\u4e0b\u6728\u69cc\uff0c\u8ba9\u7897\u7ee7\u7eed\u632f\u52a8\u548c\u5171\u632f\uff0c\u8fd9\u88ab\u79f0\u4e3a\u8ba9\u7897\u201c\u5531\u6b4c\u201d\u3002\u4f60\u4e5f\u53ef\u4ee5\u5c1d\u8bd5\u5728\u7897\u91cc\u88c5\u6ee1\u4e00\u4e9b\u6c34\u3002\u5f53\u4f60\u6572\u6253\u9882\u94b5\u65f6\uff0c\u6db2\u4f53\u4f1a\u4ea7\u751f\u72ec\u7279\u7684\u58f0\u97f3\u3002\u4e00\u65e6\u4f60\u521b\u9020\u4e86\u4e00\u4e2a\u58f0\u97f3\uff0c\u8bd5\u7740\u8ba9\u7897\u7ee7\u7eed\u632f\u52a8\uff0c\u540c\u65f6\u8f7b\u8f7b\u5730\u503e\u659c\u548c\u65cb\u8f6c\u5b83\u3002\u5f53\u4f60\u5728\u4f7f\u7528\u9882\u94b5\u65f6\uff0c\u8ba9\u4f60\u7684\u5934\u8111\u653e\u677e\uff0c\u8bd5\u7740\u53ea\u4e13\u6ce8\u4e8e\u9882\u94b5\u3002\u8fd9\u79cd\u9882\u94b5\u51a5\u60f3\u6d89\u53ca\u4e00\u4e9b\u8fd0\u52a8\u3002\u5b83\u4e0e\u90a3\u79cd\u6ca1\u6709\u8fd0\u52a8\u5e76\u4e14\u7531\u5176\u4ed6\u4eba\u6f14\u594f\u7684\u9882\u94b5\u51a5\u60f3\u4e0d\u540c\u3002\u901a\u5e38\uff0c\u6d89\u53ca\u8fd0\u52a8\u7684\u97f3\u94b5\u51a5\u60f3\u53ef\u4ee5\u5e2e\u52a9\u4e00\u4e2a\u4eba\u4e13\u6ce8\u4e8e\u5f53\u4e0b\uff0c\u8fd9\u6709\u52a9\u4e8e\u9632\u6b62\u5176\u4ed6\u60f3\u6cd5\u6270\u4e71\u5934\u8111\u3002<\/p>\n

\u611f\u8c22\u8bfb\u5b8c\uff0c\u5982\u679c\u559c\u6b22\u6211\u4eec\uff0c\u8bf7\u5173\u6ce8\u3001\u8f6c\u53d1\u3001\u8d5e\u8d4f\u3001\u70b9\u5728\u770b\uff0c\u8c22\u8c22\u5927\u5bb6\uff01<\/p>\n<\/p>\n

\u90e8\u5206\u53c2\u8003\u8d44\u6599\uff1a<\/p>\n

1. Spijkerman, M.P.J. Pots, W.T.M. Bohlmeijer, E.T. Effectiveness of online mindfulness-based interventions in improving mental health: A review and meta-analysis of randomised controlled trials. Clinical Psychology Review. Volume 45. 2016; 102-114.<\/p>\n

2. Miller, JJ. Fletcher, K. Kabat-Zinn, J. Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders. General Hospital Psychiatry. 1995;17(3):192-200.<\/p>\n

3. Cahn, BR. Goodman, MS. Peterson, CT. Maturi, R, et al. Yoga, Meditation and Mind-Body Health: Increased BDNF, Cortisol Awakening Response, and Altered Inflammatory Marker Expression after a 3-Month Yoga and Meditation Retreat. Frontiers in Human Neuroscience. 2017;11.<\/p>\n

4. Goldstein, C. Josephson, R. Xie, S. et al. Current Perspectives on the Use of Meditation to Reduce Blood Pressure. International journal of hypertension. 2012.<\/p>\n

5. B. H\u00f6lzel, J. Carmody, M. Vangel, et al. Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Res. 2011. 191(1): 36\u201343.<\/p>\n

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\u58f9\u5fc3\u4e66\u9662\u521b\u59cb\u4eba\uff0c\u751f\u6d3b\u7f8e\u5b66\u5bb6\u3001\u97f3\u4e50\u7597\u6108\u53d1\u8d77\u4eba\uff0c\u5e26\u9886100w\u7c89\u4e1d\uff0c\u7528\u97f3\u4e50\u7597\u6108\u8eab\u5fc3\uff0c\u8ba9\u9605\u8bfb\u521b\u5bcc\u7f8e\u597d\u751f\u6d3b\u3002\u5fae\u4fe1\uff1a156561<\/p>\n

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