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正念冥想可以改善抑郁焦虑、提升专注力,还能增强幸福感

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  作者|酷炫脑主创

  漫画 |过气羊驼

  编辑 |灵沅

  参考文献:

  [1] Tang YY, et al. (2007) Short-term meditation training improves attention and self-regulation. Proc Natl Acad Sci USA 104(43):17152–17156..

  [2] Yackle K et al., Breathing control center neurons that promote arousal in mice, Science. 2017 Mar 31;355(6332):1411-1415.

  [3] Li P et al., The peptidergic control circuit for sighing. Nature. 2016 Feb 18;530(7590):293-7. doi: 10.1038/nature16964. Epub 2016 Feb 8.

  [4] The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness. Mark Williams, John Teasdale, Zindel Segal and Jon Kabat-Zinn. Guilford Press, 2007.

  [5] The Effect of Mindfulness-Based Therapy on Anxiety and Depression: A Meta-analytic Review. Stefan G. Hofmann et al. in Journal of Consulting and Clinical Psychology, Vol. 78, No. 2, pages 169–183; April 2010.

  [6] Matthieu Ricard. Happiness: A Guide to Developing Life’s Most Important Skill. 2006.

  [7] Antoine Lutz et al. Mental Training Enhances Attentional Stability: Neural and Behavioral Evidence.Journal of Neuroscience. Vol. 29, No. 42, pages 13,418–13,427;

  [8] October 21, 2009.

  [9] Wendy Hasenkamp et al. Mind Wandering and Attention during Focused Meditation: A Fine-Grained Temporal Analysis of Fluctuating Cognitive States. NeuroImage, Vol. 59, No. 1, pages 750–760; January 2, 2012.

  [10] The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness. Mark Williams, John Teasdale, Zindel Segal Jon Kabat-Zinn.

  [11] Stefan G. Hofmann, Alice T. Sawyer, Ashley A. Witt, and Diana Oh. The Effect of Mindfulness-Based Therapy on Anxiety and Depression: A Meta-Analytic Review. J Consult Clin Psychol. 2010 Apr; 78(2): 169–183.

  [12] Khoury B, Lecomte T, Fortin G, Masse M, Therien P, Bouchard V, Chapleau MA, Paquin K, Hofmann SG. Mindfulness-based therapy: a comprehensive meta-analysis. Clin Psychol Rev. 2013 Aug;33(6):763-71. doi: 10.1016/j.cpr.2013.05.005. Epub 2013 Jun 7.

  [13] Clara Strauss , Kate Cavanagh, Annie Oliver, Danelle Pettman, Mindfulness-Based Interventions for People Diagnosed with a Current Episode of an Anxiety or Depressive Disorder: A Meta-Analysis of Randomised Controlled Trials. Plus ONE. April 24, 2014.

  [14] Teasdale JD, Segal ZV, Williams JM, Ridgeway VA, Soulsby JM, Lau MA. Prevention of relapse/recurrence in major depression by mindfulness-based cognitive therapy.

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  [16] Dominique P. Lippelt, Bernhard Hommel, and Lorenza S. Colzato, Focused attention, open monitoring and loving kindness meditation: effects on attention, conflict monitoring, and creativity – A review. Front Psychol. 2014 Sep 23. doi: 10.3389/fpsyg.2014.01083

  [17] Weible AP, Piscopo DM, Rothbart MK, Posner MI, Niell CM . Rhythmic brain stimulation reduces anxiety-related behavior in a mouse model based on meditation training.Proc Natl Acad Sci U S A. 2017 Mar 7;114(10):2532-2537

  [18] Tang YY, Lu Q, Fan M, Yang Y, Posner MI. Mechanisms of white matter changes induced by meditation. Proc Natl Acad Sci U S A. 2012 Jun 26; 109(26):10570-4. Epub 2012 Jun 11.

  [19] William B. Malarkey et al., Workplace based mindfulness practice and inflammation: A randomized trial. Brain Behav Immun. 2013 Jan; 27(1): 145–154.

  [20] Michael D. Mrazek et al., Mindfulness Training Improves Working Memory Capacity and GRE Performance While Reducing Mind Wandering,Psychological Science Vol 24, Issue 5, 2013

  [21] Grossman P et al, Mindfulness-based stress reduction and health benefits. A meta-analysis. J Psychosom Res. 2004 Jul;57(1):35-43.

  [22] Britta K. Hlzel et al., Mindfulness practice leads to increases in regional brain gray matter density, Psychiatry Res. 2011 Jan 30; 191(1): 36–43.

  [23] doi: 10.1126/science.aai7984

  [24] Wielgosz J, Schuyler BS, Lutz A, Davidson RJ , Long-term mindfulness training is associated with reliable differences in resting respiration rate. Sci Rep. 2016 Jun 7;6:27533. doi: 10.1038/srep27533.

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