{"id":20127,"date":"2025-10-25T10:43:04","date_gmt":"2025-10-25T02:43:04","guid":{"rendered":"https:\/\/www.ztnzenmind.com\/?p=20127"},"modified":"2026-06-24T20:22:00","modified_gmt":"2026-06-24T12:22:00","slug":"mindfulness-meditation-beginner-practice","status":"publish","type":"post","link":"https:\/\/ztnzenmind.com\/zh\/mindfulness-meditation-beginner-practice\/","title":{"rendered":"\u4ec0\u4e48\u662f\u6b63\u5ff5\uff1a\u6b63\u5ff5\u7ec3\u4e60\u5165\u95e8\u4e0e\u57fa\u7840\u6307\u5357"},"content":{"rendered":"<p>\u5728\u4fe1\u606f\u5feb\u901f\u6d41\u52a8\u3001\u6ce8\u610f\u529b\u5bb9\u6613\u88ab\u5404\u79cd\u8baf\u606f\u5206\u6563\u7684\u4eca\u5929\uff0c\u8d8a\u6765\u8d8a\u591a\u4eba\u5f00\u59cb\u63a5\u89e6\u300c\u6b63\u5ff5\uff08Mindfulness\uff09\u300d\uff0c\u5e0c\u671b\u501f\u6b64\u57f9\u517b\u4e13\u6ce8\u529b\u3001\u7f13\u89e3\u538b\u529b\uff0c\u5e76\u63d0\u5347\u5bf9\u5f53\u4e0b\u7684\u89c9\u5bdf\u80fd\u529b\u3002<\/p><p>\u4e0d\u8fc7\uff0c\u8bb8\u591a\u4eba\u521a\u5f00\u59cb\u63a5\u89e6\u6b63\u5ff5\u65f6\uff0c\u90fd\u4f1a\u6709\u7c7b\u4f3c\u7684\u7591\u95ee\uff1a<\/p><ul class=\"wp-block-list\"><li><strong>\u4ec0\u4e48\u662f\u6b63\u5ff5\uff1f<\/strong><\/li>\n\n<li><strong>\u6b63\u5ff5\u5230\u5e95\u662f\u4ec0\u4e48\u610f\u601d\uff1f<\/strong><\/li>\n\n<li><strong>\u6b63\u5ff5\u601d\u8003\u548c\u4e00\u822c\u601d\u8003\u6709\u4ec0\u4e48\u4e0d\u540c\uff1f<\/strong><\/li>\n\n<li>\u6b63\u5ff5\u7ec3\u4e60\u9700\u8981\u5b97\u6559\u80cc\u666f\u5417\uff1f<\/li>\n\n<li>\u521d\u5b66\u8005\u5e94\u8be5\u5982\u4f55\u5f00\u59cb\u7ec3\u4e60\u6b63\u5ff5\uff1f<\/li><\/ul><p>\u6839\u636e\u7f8e\u56fd\u5fc3\u7406\u5b66\u4f1a\uff08APA\uff09\u7684\u5b9a\u4e49\uff0c<strong>\u6b63\u5ff5\uff08Mindfulness\uff09<\/strong> \u662f\u4e00\u79cd\u6709\u610f\u8bc6\u5730\u5173\u6ce8\u5f53\u4e0b\u7ecf\u9a8c\uff0c\u5e76\u5c3d\u91cf\u4ee5\u5f00\u653e\u3001\u4e0d\u6279\u5224\u7684\u6001\u5ea6\u53bb\u89c2\u5bdf\u81ea\u5df1\u7684\u60f3\u6cd5\u3001\u60c5\u7eea\u4e0e\u8eab\u4f53\u611f\u53d7\u7684\u7ec3\u4e60\u65b9\u5f0f\u3002<\/p><p>\u4ece<strong>\u8a79\u5510\u5b81\u8001\u5e08<\/strong>\u7684\u89c9\u77e5\u7406\u8bba\u6765\u770b\uff0c\u6b63\u5ff5\u4e0d\u4ec5\u662f\u4e00\u79cd\u7ec3\u4e60\u65b9\u6cd5\uff0c\u66f4\u662f\u4e00\u79cd\u56de\u5230\u5f53\u4e0b\u3001\u4e0e\u81ea\u5df1\u540c\u5728\u7684\u80fd\u529b\u3002\u672c\u6587\u5c06\u4ece\u57fa\u7840\u6982\u5ff5\u5f00\u59cb\uff0c\u5e26\u4f60\u8ba4\u8bc6\u4ec0\u4e48\u662f\u6b63\u5ff5\u3001\u6b63\u5ff5\u7ec3\u4e60\u6709\u54ea\u4e9b\u65b9\u6cd5\uff0c\u4ee5\u53ca\u65b0\u624b\u53ef\u4ee5\u5982\u4f55\u5f00\u59cb\u5efa\u7acb\u5c5e\u4e8e\u81ea\u5df1\u7684\u6b63\u5ff5\u7ec3\u4e60\u4e60\u60ef\u3002<\/p><hr class=\"wp-block-separator has-alpha-channel-opacity\"\/><h2 class=\"wp-block-heading\" id=\"h-\u4e00-\u4ec0\u4e48\u662f\u6b63\u5ff5-\u6b63\u5ff5\u662f\u4ec0\u4e48\u610f\u601d\"><strong>\u4e00\u3001\u4ec0\u4e48\u662f\u6b63\u5ff5\uff1f\u6b63\u5ff5\u662f\u4ec0\u4e48\u610f\u601d\uff1f<\/strong><\/h2><p>\u6839\u636e\u7f8e\u56fd\u5fc3\u7406\u5b66\u4f1a\uff08APA\uff09\u7684\u5b9a\u4e49\uff0c<strong>\u6b63\u5ff5\uff08Mindfulness\uff09<\/strong> \u662f\u4e00\u79cd\u6709\u610f\u8bc6\u5730\u5173\u6ce8\u5f53\u4e0b\u7ecf\u9a8c\uff0c\u5e76\u5c3d\u91cf\u4ee5\u5f00\u653e\u3001\u4e0d\u8bc4\u5224\u7684\u6001\u5ea6\u89c2\u5bdf\u81ea\u5df1\u7684\u60f3\u6cd5\u3001\u60c5\u7eea\u548c\u8eab\u4f53\u611f\u53d7\u3002\uff08<a href=\"https:\/\/dictionary.apa.org\/mindfulness?utm_source=chatgpt.com\">https:\/\/dictionary.apa.org\/mindfulness<\/a>\uff09<\/p><p>\u7f8e\u56fd\u56fd\u5bb6\u8865\u5145\u4e0e\u6574\u5408\u5065\u5eb7\u4e2d\u5fc3\uff08NCCIH\uff09\u4e5f\u6307\u51fa\uff0c\u6b63\u5ff5\u901a\u5e38\u6307\u5c06\u6ce8\u610f\u529b\u7ef4\u6301\u5728\u5f53\u4e0b\uff0c\u5e76\u4ee5\u4e0d\u8bc4\u5224\u7684\u6001\u5ea6\u89c9\u5bdf\u5f53\u4e0b\u7ecf\u9a8c\uff0c\u8fd9\u4e5f\u662f\u6b63\u5ff5\u51a5\u60f3\uff08Mindfulness Meditation\uff09\u7684\u6838\u5fc3\u539f\u5219\u4e4b\u4e00\u3002\uff08<a href=\"https:\/\/www.nccih.nih.gov\/health\/meditation\/overview.htm\">https:\/\/www.nccih.nih.gov\/health\/meditation\/overview.htm<\/a>\uff09<\/p><p>\u7b80\u5355\u6765\u8bf4\uff0c\u6b63\u5ff5\u6700\u6838\u5fc3\u7684\u610f\u601d\u5c31\u662f\uff1a<\/p><h3 class=\"wp-block-heading\" id=\"h-\u6709\u610f\u8bc6\u5730-\u4e0d\u8bc4\u5224\u5730\u89c9\u5bdf\u5f53\u4e0b\u6b63\u5728\u53d1\u751f\u7684\u4e8b\u60c5\">\u2714\u6709\u610f\u8bc6\u5730\u3001\u4e0d\u8bc4\u5224\u5730\u89c9\u5bdf\u5f53\u4e0b\u6b63\u5728\u53d1\u751f\u7684\u4e8b\u60c5\u3002<\/h3><p>\u8fd9\u610f\u5473\u7740\uff0c\u6211\u4eec\u5c1d\u8bd5\uff1a<\/p><ul class=\"wp-block-list\"><li>\u4e0d\u4e00\u76f4\u88ab\u8fc7\u53bb\u7684\u60c5\u7eea\u6216\u7ecf\u5386\u7275<\/li>\n\n<li>\u4e0d\u518d\u4e0d\u65ad\u62c5\u5fc3\u672a\u6765\u53ef\u80fd\u53d1\u751f\u7684\u4e8b\u60c5<\/li>\n\n<li>\u4e0d\u6025\u7740\u5bf9\u81ea\u5df1\u7684\u60f3\u6cd5\u6216\u611f\u53d7\u8d34\u4e0a\u300c\u597d\u300d\u6216\u300c\u574f\u300d\u7684\u6807\u7b7e<\/li>\n\n<li>\u4e0d\u7acb\u523b\u7528\u4e60\u60ef\u6027\u7684\u53cd\u5e94\u56de\u5e94\u773c\u524d\u53d1\u751f\u7684\u4e00\u5207<\/li><\/ul><p>\u800c\u662f\u628a\u6ce8\u610f\u529b\u5e26\u56de\u6b64\u65f6\u6b64\u523b\uff0c\u89c9\u5bdf\u81ea\u5df1\u7684\u547c\u5438\u3001\u8eab\u4f53\u611f\u53d7\u3001\u60c5\u7eea\u4ee5\u53ca\u5468\u56f4\u73af\u5883\u3002<\/p><p>\u4ece<strong>\u8a79\u5510\u5b81\u8001\u5e08<\/strong>\u7684\u89c9\u77e5\u7406\u8bba\u6765\u770b\uff0c\u6b63\u5ff5\u4e0e\u300c\u89c9\u77e5\u300d\u5bc6\u5207\u76f8\u5173\u3002\u5979\u8ba4\u4e3a\uff0c\u6b63\u5ff5\u4e0d\u4ec5\u662f\u4e13\u6ce8\u4e8e\u5f53\u4e0b\uff0c\u66f4\u662f\u628a\u6ce8\u610f\u529b\u4ece\u5934\u8111\u4e0d\u65ad\u8fd0\u8f6c\u7684\u5ff5\u5934\u4e2d\u62bd\u79bb\u51fa\u6765\uff0c\u91cd\u65b0\u770b\u89c1\u5916\u5728\u53d1\u751f\u7684\u4e8b\u60c5\uff0c\u4ee5\u53ca\u81ea\u5df1\u5185\u5728\u771f\u5b9e\u7684\u611f\u53d7\u3002<\/p><p>\u56e0\u6b64\uff0c\u5728\u73b0\u4ee3\u5fc3\u7406\u5b66\u4e2d\uff0c\u6b63\u5ff5\u88ab\u89c6\u4e3a\u4e00\u79cd\u53ef\u4ee5\u900f\u8fc7\u7ec3\u4e60\u57f9\u517b\u7684\u5fc3\u7406\u80fd\u529b\uff1b\u800c\u5728<strong>\u8a79\u5510\u5b81\u8001\u5e08<\/strong>\u7684\u6559\u5b66\u4e2d\uff0c\u5b83\u66f4\u662f\u4e00\u79cd\u56de\u5230\u89c9\u77e5\u3001\u4e0e\u81ea\u5df1\u540c\u5728\u7684\u80fd\u529b\u3002\u4e24\u8005\u90fd\u5f3a\u8c03\uff0c\u6b63\u5ff5\u5e76\u975e\u8ffd\u6c42\u300c\u4ec0\u4e48\u90fd\u4e0d\u60f3\u300d\uff0c\u800c\u662f\u5b66\u4e60\u4ee5\u66f4\u6e05\u6670\u3001\u66f4\u7a33\u5b9a\u7684\u65b9\u5f0f\u89c9\u5bdf\u5f53\u4e0b\u3002<\/p><p>\u5b83\u4e0d\u662f\u5b97\u6559\uff0c\u4e5f\u4e0d\u662f\u795e\u79d8\u5b66\uff0c\u800c\u662f\u4e00\u79cd\u975e\u5e38\u5b9e\u9645\u7684\u5fc3\u7406\u80fd\u529b\u3002<\/p><hr class=\"wp-block-separator has-alpha-channel-opacity\"\/><h2 class=\"wp-block-heading\" id=\"h-\u4e8c-\u6b63\u5ff5-\u601d\u8003\u4e0e\u4e00\u822c\u601d\u8003\u7684\u5dee\u522b\"><strong>\u4e8c\u3001\u6b63\u5ff5 \u601d\u8003\u4e0e\u4e00\u822c\u601d\u8003\u7684\u5dee\u522b<\/strong><\/h2><p>\u8bb8\u591a\u4eba\u63a5\u89e6\u6b63\u5ff5\u540e\u90fd\u4f1a\u95ee\uff1a\u300c\u6b63\u5ff5\u601d\u8003\u548c\u4e00\u822c\u601d\u8003\u6709\u4ec0\u4e48\u5dee\u522b\uff1f\u300d<\/p><p>\u4e8b\u5b9e\u4e0a\uff0c\u6b63\u5ff5\u5e76\u4e0d\u662f\u8981\u6c42\u4eba\u505c\u6b62\u601d\u8003\uff0c\u800c\u662f\u6539\u53d8\u6211\u4eec\u4e0e\u60f3\u6cd5\u76f8\u5904\u7684\u65b9\u5f0f\u3002\u7f8e\u56fd\u5fc3\u7406\u5b66\u4f1a\uff08APA\uff09\u6307\u51fa\uff0c\u6b63\u5ff5\u5f3a\u8c03\u4ee5\u5f00\u653e\u3001\u4e0d\u8bc4\u5224\u7684\u6001\u5ea6\u89c9\u5bdf\u5f53\u4e0b\u7ecf\u9a8c\uff0c\u800c\u4e0d\u662f\u7acb\u5373\u5bf9\u60f3\u6cd5\u6216\u60c5\u7eea\u505a\u51fa\u53cd\u5e94\u3002\uff08<a href=\"https:\/\/dictionary.apa.org\/mindfulness?utm_source=chatgpt.com\">https:\/\/dictionary.apa.org\/mindfulness<\/a>\uff09<\/p><p>\u4ee5\u4e0b\u662f\u4e24\u8005\u7684\u6838\u5fc3\u5dee\u5f02\uff1a<\/p><hr class=\"wp-block-separator has-alpha-channel-opacity\"\/><h3 class=\"wp-block-heading\" id=\"h-1-\u4e00\u822c\u601d\u8003-\u5bb9\u6613\u53d7\u5230\u60ef\u6027\u53cd\u5e94\u5f71\u54cd\"><strong>1. \u4e00\u822c\u601d\u8003\uff1a\u5bb9\u6613\u53d7\u5230\u60ef\u6027\u53cd\u5e94\u5f71\u54cd<\/strong><\/h3><p>\u5f53\u6211\u4eec\u9762\u5bf9\u538b\u529b\u6216\u7a81\u53d1\u4e8b\u4ef6\u65f6\uff0c\u5927\u8111\u5f80\u5f80\u4f1a\u81ea\u52a8\u505a\u51fa\u53cd\u5e94\uff0c\u4f8b\u5982\uff1a<\/p><ul class=\"wp-block-list\"><li>\u60c5\u7eea\u5148\u51fa\u73b0\uff0c\u518d\u5f00\u59cb\u601d\u8003<\/li>\n\n<li>\u5bb9\u6613\u53cd\u8986\u56de\u60f3\u5df2\u7ecf\u53d1\u751f\u7684\u4e8b\u60c5<\/li>\n\n<li>\u5bf9\u672a\u6765\u4ea7\u751f\u5404\u79cd\u62c5\u5fe7\u4e0e\u5047\u8bbe<\/li>\n\n<li>\u4e0d\u81ea\u89c9\u9677\u5165\u6bd4\u8f83\u3001\u81ea\u8d23\u6216\u707e\u96be\u5316\u601d\u8003<\/li><\/ul><p>\u4f8b\u5982\uff1a<br>\u542c\u5230\u9886\u5bfc\u6279\u8bc4\u4f60\uff0c\u4f60\u8111\u4e2d\u53ef\u80fd\u7acb\u523b\u51fa\u73b0\uff1a<\/p><p>\u201c\u4ed6\u662f\u4e0d\u662f\u5bf9\u6211\u6709\u610f\u89c1\uff1f\u201d<br>\u201c\u4ed6\u662f\u4e0d\u662f\u5bf9\u6211\u6709\u610f\u89c1\uff1f\u201d<br>\u201c\u6211\u4f1a\u4e0d\u4f1a\u56e0\u6b64\u5931\u53bb\u5de5\u4f5c\uff1f\u201d<\/p><p>\u8fd9\u4e9b\u90fd\u662f\u5927\u8111\u5e38\u89c1\u7684\u81ea\u52a8\u5316\u601d\u8003\u6a21\u5f0f\u3002<\/p><hr class=\"wp-block-separator has-alpha-channel-opacity\"\/><h3 class=\"wp-block-heading\" id=\"h-2-\u6b63\u5ff5\u601d\u8003-\u5e26\u7740\u89c9\u77e5\u7684\u601d\u8003-\u5148\u89c9\u5bdf-\u518d\u56de\u5e94\"><strong>2. \u6b63\u5ff5\u601d\u8003\uff1a\u5e26\u7740\u89c9\u77e5\u7684\u601d\u8003<\/strong>\uff0c\u5148\u89c9\u5bdf\uff0c\u518d\u56de\u5e94<\/h3><p>\u6b63\u5ff5\u7ec3\u4e60\u5e76\u4e0d\u4f1a\u963b\u6b62\u8fd9\u4e9b\u60f3\u6cd5\u51fa\u73b0\uff0c\u800c\u662f\u5e2e\u52a9\u6211\u4eec\u5148\u505c\u4e0b\u6765\uff0c\u89c2\u5bdf\uff1a<\/p><ul class=\"wp-block-list\"><li>\u6211\u73b0\u5728\u6b63\u5728\u60f3\u4ec0\u4e48\uff1f<\/li>\n\n<li>\u6211\u6b64\u523b\u6709\u4ec0\u4e48\u60c5\u7eea\uff1f<\/li>\n\n<li>\u6211\u7684\u8eab\u4f53\u662f\u5426\u611f\u5230\u7d27\u7ef7\u6216\u538b\u529b\uff1f<\/li>\n\n<li>\u8fd9\u4e9b\u60f3\u6cd5\u662f\u4e8b\u5b9e\uff0c\u8fd8\u662f\u53ea\u662f\u6211\u7684\u63a8\u6d4b\uff1f<\/li><\/ul><p>\u5b83\u4f1a\u8ba9\u4f60\u8df3\u51fa\u60ef\u6027\uff0c\u56de\u5230\u81ea\u5df1\u3002\u5f53\u6211\u4eec\u80fd\u591f\u5148\u89c9\u5bdf\uff0c\u518d\u51b3\u5b9a\u5982\u4f55\u56de\u5e94\uff0c\u5c31\u6bd4\u8f83\u4e0d\u5bb9\u6613\u88ab\u60ef\u6027\u7684\u601d\u8003\u6a21\u5f0f\u7275\u7740\u8d70\u3002<\/p><p>\u4ece\u8a79\u5510\u5b81\u8001\u5e08\u7684\u89c9\u77e5\u7406\u8bba\u6765\u770b\uff0c\u6b63\u5ff5\u4e0e\u89c9\u77e5\u5bc6\u4e0d\u53ef\u5206\u3002\u4ed6\u8ba4\u4e3a\uff0c\u5f53\u4e00\u4e2a\u4eba\u7684\u89c9\u77e5\u80fd\u529b\u4e0d\u65ad\u63d0\u5347\uff0c\u5c31\u66f4\u5bb9\u6613\u770b\u89c1\u81ea\u5df1\u7684\u5ff5\u5934\u3001\u60c5\u7eea\u4e0e\u884c\u4e3a\u6a21\u5f0f\uff0c\u800c\u4e0d\u662f\u88ab\u5b83\u4eec\u4e3b\u5bfc\u3002<\/p><p>\u6b63\u5982<strong>\u8a79\u5510\u5b81<\/strong>\u8001\u5e08\u6240\u8bf4\uff1a<\/p><h4 class=\"wp-block-heading\" id=\"h-\u89c9\u77e5\u8d8a\u5f3a-\u4f60\u8d8a\u4e0d\u5bb9\u6613\u88ab\u5934\u8111\u7275\u7740\u8d70\">\u2726 \u300c\u89c9\u77e5\u8d8a\u5f3a\uff0c\u4f60\u8d8a\u4e0d\u5bb9\u6613\u88ab\u5934\u8111\u7275\u7740\u8d70\u3002\u300d<\/h4><p>\u8fd9\u4e5f\u662f\u8bb8\u591a\u4eba\u6301\u7eed\u7ec3\u4e60\u6b63\u5ff5\uff0c\u5e0c\u671b\u57f9\u517b\u7684\u4e00\u79cd\u80fd\u529b\u2014\u2014\u4e0d\u662f\u6d88\u9664\u60f3\u6cd5\uff0c\u800c\u662f\u5728\u60f3\u6cd5\u51fa\u73b0\u65f6\uff0c\u4ecd\u7136\u80fd\u591f\u4fdd\u6301\u6e05\u695a\u4e0e\u7a33\u5b9a\u3002<\/p><hr class=\"wp-block-separator has-alpha-channel-opacity\"\/><h2 class=\"wp-block-heading\" id=\"h-\u4e09-\u4e3a\u4ec0\u4e48\u6b63\u5ff5\u5982\u6b64\u91cd\u8981-\u79d1\u5b66\u7814\u7a76-\u89c9\u77e5\u7406\u8bba\"><strong>\u4e09\u3001\u4e3a\u4ec0\u4e48\u6b63\u5ff5\u5982\u6b64\u91cd\u8981\uff1f\uff08\u79d1\u5b66\u7814\u7a76 \u00d7 \u89c9\u77e5\u7406\u8bba\uff09<\/strong><\/h2><p>\u6b63\u5ff5\u5e76\u4e0d\u662f\u8fd1\u5e74\u6765\u624d\u51fa\u73b0\u7684\u6d41\u884c\u6982\u5ff5\uff0c\u800c\u662f\u4e00\u79cd\u7ecf\u8fc7\u73b0\u4ee3\u5fc3\u7406\u5b66\u3001\u795e\u7ecf\u79d1\u5b66\u6301\u7eed\u7814\u7a76\u7684\u5fc3\u7406\u8bad\u7ec3\u65b9\u6cd5\u3002\u8d8a\u6765\u8d8a\u591a\u7814\u7a76\u53d1\u73b0\uff0c\u6301\u7eed\u8fdb\u884c\u6b63\u5ff5\u7ec3\u4e60\uff0c\u6709\u52a9\u4e8e\u6539\u5584\u538b\u529b\u7ba1\u7406\u3001\u60c5\u7eea\u8c03\u8282\u3001\u4e13\u6ce8\u529b\u4ee5\u53ca\u6574\u4f53\u5fc3\u7406\u5065\u5eb7\u3002<\/p><p>\u4f8b\u5982\uff0c\u7f8e\u56fd\u56fd\u5bb6\u8865\u5145\u4e0e\u6574\u5408\u5065\u5eb7\u4e2d\u5fc3\uff08NCCIH\uff09\u6307\u51fa\uff0c\u6b63\u5ff5\u51a5\u60f3\u53ef\u80fd\u6709\u52a9\u4e8e\u51cf\u8f7b\u538b\u529b\u3001\u7126\u8651\u4e0e\u5931\u7720\uff0c\u5e76\u6539\u5584\u6574\u4f53\u751f\u6d3b\u54c1\u8d28\u3002\uff08<a href=\"https:\/\/www.nccih.nih.gov\/health\/meditation\/overview.htm\">https:\/\/www.nccih.nih.gov\/health\/meditation\/overview.htm<\/a>\uff09<\/p><p>\u7ed3\u5408<strong>\u8a79\u5510\u5b81<\/strong>\u8001\u5e08\u7684\u89c9\u77e5\u7406\u8bba\uff0c\u6b63\u5ff5\u8bad\u7ec3\u5177\u6709\u4ee5\u4e0b\u51e0\u9879\u91cd\u8981\u4ef7\u503c\uff1a<\/p><hr class=\"wp-block-separator has-alpha-channel-opacity\"\/><h3 class=\"wp-block-heading\" id=\"h-1-\u6709\u52a9\u4e8e\u7f13\u89e3\u538b\u529b\u4e0e\u7126\u8651\"><strong>1. \u6709\u52a9\u4e8e\u7f13\u89e3\u538b\u529b\u4e0e\u7126\u8651<\/strong><\/h3><p>\u6b63\u5ff5\u7ec3\u4e60\u5e2e\u52a9\u6211\u4eec\u628a\u6ce8\u610f\u529b\u5e26\u56de\u5f53\u4e0b\uff0c\u800c\u4e0d\u662f\u4e0d\u65ad\u9677\u5165\u5bf9\u672a\u6765\u7684\u62c5\u5fe7\u6216\u5bf9\u8fc7\u53bb\u7684\u61ca\u6094\u3002<\/p><p>\u5f53\u6211\u4eec\u80fd\u591f\u89c9\u5bdf\u81ea\u5df1\u7684\u60f3\u6cd5\uff0c\u800c\u4e0d\u662f\u6301\u7eed\u8ddf\u968f\u5b83\u4eec\uff0c\u5c31\u66f4\u5bb9\u6613\u964d\u4f4e\u5fc3\u7406\u538b\u529b\uff0c\u5e76\u5efa\u7acb\u66f4\u7a33\u5b9a\u7684\u60c5\u7eea\u72b6\u6001\u3002<\/p><hr class=\"wp-block-separator has-alpha-channel-opacity\"\/><h3 class=\"wp-block-heading\" id=\"h-2-\u63d0\u5347\u60c5\u7eea\u8c03\u8282\u80fd\u529b\"><strong>2. \u63d0\u5347\u60c5\u7eea\u8c03\u8282\u80fd\u529b<\/strong><\/h3><p>\u6b63\u5ff5\u5e76\u4e0d\u4f1a\u8ba9\u60c5\u7eea\u6d88\u5931\uff0c\u800c\u662f\u5e2e\u52a9\u6211\u4eec\u5b66\u4f1a\u89c2\u5bdf\u60c5\u7eea\uff0c\u800c\u4e0d\u662f\u7acb\u523b\u88ab\u60c5\u7eea\u5e26\u7740\u8d70\u3002<\/p><p>\u4f60\u4f1a\u6162\u6162\u53d1\u73b0\uff1a<\/p><ul class=\"wp-block-list\"><li>\u60c5\u7eea\u4f1a\u51fa\u73b0\uff0c\u4e5f\u4f1a\u6d88\u9000\u3002<\/li>\n\n<li>\u60f3\u6cd5\u53ea\u662f\u60f3\u6cd5\uff0c\u5e76\u4e0d\u4e00\u5b9a\u4ee3\u8868\u4e8b\u5b9e\u3002<\/li>\n\n<li>\u5f53\u89c9\u5bdf\u589e\u52a0\u65f6\uff0c\u56de\u5e94\u4f1a\u6bd4\u53cd\u5e94\u66f4\u591a\u4e00\u5206\u9009\u62e9\u3002<\/li><\/ul><p>\u6b63\u5982<strong>\u8a79\u5510\u5b81\u8001\u5e08<\/strong>\u6240\u5f3a\u8c03\uff1a<\/p><p><strong>\u4f60\u8d8a\u80fd\u89c9\u5bdf\uff0c\u8d8a\u4e0d\u4f1a\u8f7b\u6613\u88ab\u60c5\u7eea\u4e0e\u5ff5\u5934\u4e3b\u5bfc\u3002<\/strong><\/p><hr class=\"wp-block-separator has-alpha-channel-opacity\"\/><h3 class=\"wp-block-heading\" id=\"h-3-\u63d0\u5347\u4e13\u6ce8\u529b\u4e0e\u5de5\u4f5c\u6548\u7387\"><strong>3. \u63d0\u5347\u4e13\u6ce8\u529b\u4e0e\u5de5\u4f5c\u6548\u7387<\/strong><\/h3><p>\u90e8\u5206\u795e\u7ecf\u79d1\u5b66\u7814\u7a76\u53d1\u73b0\uff0c\u957f\u671f\u8fdb\u884c\u6b63\u5ff5\u7ec3\u4e60\uff0c\u4e0e\u6ce8\u610f\u529b\u63a7\u5236\u53ca\u6267\u884c\u529f\u80fd\u76f8\u5173\u7684\u5927\u8111\u533a\u57df\uff08\u5982\u524d\u989d\u53f6\u76ae\u8d28\uff09\u7684\u6d3b\u52a8\u548c\u529f\u80fd\u53d8\u5316\u6709\u5173\u3002\uff08<a>https:\/\/www.health.harvard.edu\/mind-and-mood\/mindfulness-meditation-may-ease-anxiety-mental-stress<\/a>\uff09<\/p><p>\u56e0\u6b64\uff0c\u8bb8\u591a\u4eba\u5728\u6301\u7eed\u7ec3\u4e60\u540e\uff0c\u4f1a\u53d1\u73b0\u81ea\u5df1\u66f4\u5bb9\u6613\u4fdd\u6301\u4e13\u6ce8\u3001\u51cf\u5c11\u5206\u5fc3\uff0c\u5e76\u66f4\u6709\u6548\u7387\u5730\u5b8c\u6210\u5de5\u4f5c\u3002<br><\/p><hr class=\"wp-block-separator has-alpha-channel-opacity\"\/><h3 class=\"wp-block-heading\" id=\"h-4-\u589e\u5f3a\u5bf9\u8eab\u5fc3\u72b6\u6001\u7684\u89c9\u5bdf\"><strong>4. \u589e\u5f3a\u5bf9\u8eab\u5fc3\u72b6\u6001\u7684\u89c9\u5bdf<\/strong><\/h3><p>\u6301\u7eed\u7ec3\u4e60\u6b63\u5ff5\u540e\uff0c\u8bb8\u591a\u4eba\u4f1a\u66f4\u5bb9\u6613\u5bdf\u89c9\uff1a<\/p><ul class=\"wp-block-list\"><li>\u8eab\u4f53\u662f\u5426\u75b2\u52b3\u6216\u7d27\u7ef7\u3002<\/li>\n\n<li>\u60c5\u7eea\u6b63\u5728\u53d1\u751f\u4ec0\u4e48\u53d8\u5316\u3002<\/li>\n\n<li>\u601d\u7eea\u662f\u5426\u5f00\u59cb\u53cd\u8986\u8fd0\u8f6c\u3002<\/li>\n\n<li>\u547c\u5438\u3001\u59ff\u52bf\u4ee5\u53ca\u8eab\u4f53\u611f\u89c9\u7684\u7ec6\u5fae\u53d8\u5316\u3002<\/li><\/ul><p>\u4ece\u8a79\u5510\u5b81\u8001\u5e08\u7684\u89c9\u77e5\u7406\u8bba\u6765\u770b\uff0c\u5f53\u89c9\u5bdf\u80fd\u529b\u4e0d\u65ad\u63d0\u5347\uff0c\u4eba\u4e5f\u4f1a\u8d8a\u6765\u8d8a\u654f\u9510\u5730\u611f\u53d7\u5230\u81ea\u5df1\u5185\u5728\u72b6\u6001\u7684\u53d8\u5316\uff0c\u5e76\u9010\u6e10\u6062\u590d\u8eab\u5fc3\u7684\u5e73\u8861\u3002<\/p><hr class=\"wp-block-separator has-alpha-channel-opacity\"\/><h3 class=\"wp-block-heading\" id=\"h-5-\u8ba9\u4eba\u6d3b\u5f97\u66f4\u8f7b\u677e-\u4e0d\u518d\u8f7b\u6613\u88ab\u5ff5\u5934\u7ed1\u67b6\"><strong>5. \u8ba9\u4eba\u6d3b\u5f97\u66f4\u8f7b\u677e\uff0c\u4e0d\u518d\u8f7b\u6613\u88ab\u5ff5\u5934\u7ed1\u67b6<\/strong><\/h3><p>\u5f88\u591a\u65f6\u5019\uff0c\u8ba9\u6211\u4eec\u75db\u82e6\u7684\u5e76\u4e0d\u662f\u4e8b\u60c5\u672c\u8eab\uff0c\u800c\u662f\u6211\u4eec\u4e0d\u65ad\u91cd\u590d\u76f8\u4fe1\u8111\u4e2d\u7684\u5404\u79cd\u60f3\u6cd5\u3002<\/p><p>\u6b63\u5ff5\u7ec3\u4e60\u5e76\u4e0d\u662f\u6d88\u9664\u5ff5\u5934\uff0c\u800c\u662f\u5e2e\u52a9\u6211\u4eec\u610f\u8bc6\u5230\uff1a<\/p><blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>\u5ff5\u5934\u53ea\u662f\u5ff5\u5934\uff0c\u4e0d\u4e00\u5b9a\u5c31\u662f\u4e8b\u5b9e\u3002<\/strong><\/p><\/blockquote><p>\u5f53\u80fd\u591f\u770b\u89c1\u5ff5\u5934\uff0c\u800c\u4e0d\u662f\u5b8c\u5168\u8ba4\u540c\u5b83\uff0c\u6211\u4eec\u4fbf\u62e5\u6709\u66f4\u591a\u7a7a\u95f4\u53bb\u9009\u62e9\u5982\u4f55\u56de\u5e94\u751f\u6d3b\uff0c\u800c\u4e0d\u662f\u88ab\u60ef\u6027\u7684\u601d\u7ef4\u6a21\u5f0f\u7275\u7740\u8d70\u3002<\/p><hr class=\"wp-block-separator has-alpha-channel-opacity\"\/><h2 class=\"wp-block-heading\" id=\"h-\u56db-\u6b63\u5ff5\u7ec3\u4e60\u5165\u95e8-\u5982\u4f55\u5f00\u59cb\u6b63\u5ff5\u8bad\u7ec3\"><strong>\u56db\u3001\u6b63\u5ff5\u7ec3\u4e60\u5165\u95e8\uff1a\u5982\u4f55\u5f00\u59cb\u6b63\u5ff5\u8bad\u7ec3\uff1f<\/strong><\/h2><p>\u8bb8\u591a\u4eba\u4ee5\u4e3a\u6b63\u5ff5\u7ec3\u4e60\u5f88\u96be\uff0c\u4e00\u5b9a\u8981\u957f\u65f6\u95f4\u6253\u5750\uff0c\u5176\u5b9e\u5e76\u975e\u5982\u6b64\u3002\u6b63\u5ff5\u662f\u201c<strong>\u968f\u65f6\u968f\u5730\u90fd\u80fd\u7ec3\u4e60<\/strong>\u201d\u7684\u80fd\u529b\u3002\u7f8e\u56fd\u56fd\u5bb6\u8865\u5145\u4e0e\u6574\u5408\u5065\u5eb7\u4e2d\u5fc3\uff08NCCIH\uff09\u6307\u51fa\uff0c\u6b63\u5ff5\u53ef\u4ee5\u878d\u5165\u65e5\u5e38\u751f\u6d3b\uff0c\u4f8b\u5982\u900f\u8fc7\u547c\u5438\u89c9\u5bdf\u3001\u8eab\u4f53\u89c9\u5bdf\u6216\u6b63\u5ff5\u884c\u8d70\u7b49\u65b9\u5f0f\u8fdb\u884c\u7ec3\u4e60\u3002\uff08<a href=\"https:\/\/www.nccih.nih.gov\/health\/meditation\/overview.htm\">https:\/\/www.nccih.nih.gov\/health\/meditation\/overview.htm<\/a>\uff09<\/p><p>\u7f8e\u56fd\u6885\u5965\u8bca\u6240\uff08Mayo Clinic\uff09\u4e5f\u8868\u793a\uff0c\u6b63\u5ff5\u7684\u91cd\u70b9\u5728\u4e8e\u6709\u610f\u8bc6\u5730\u5173\u6ce8\u5f53\u4e0b\uff0c\u4ee5\u5f00\u653e\u3001\u4e0d\u8bc4\u5224\u7684\u6001\u5ea6\u89c2\u5bdf\u81ea\u5df1\u7684\u60f3\u6cd5\u3001\u60c5\u7eea\u4e0e\u8eab\u4f53\u611f\u53d7\uff0c\u800c\u4e0d\u662f\u8ffd\u6c42\u300c\u4ec0\u4e48\u90fd\u4e0d\u60f3\u300d\u3002\uff08<a>https:\/\/www.mayoclinic.org\/healthy-lifestyle\/consumer-health\/in-depth\/meditation\/art-20045858<\/a>\uff09<\/p><p>\u4ee5\u4e0b\u662f\u4e00\u5957\u9002\u5408\u521d\u5b66\u8005\u5faa\u5e8f\u6e10\u8fdb\u7ec3\u4e60\u7684\u6b63\u5ff5\u65b9\u6cd5\u3002<\/p><hr class=\"wp-block-separator has-alpha-channel-opacity\"\/><h3 class=\"wp-block-heading\" id=\"h-1-\u6b63\u5ff5-\u547c\u5438-\u6700\u57fa\u7840-\u6700\u6709\u6548\u7684\u7ec3\u4e60\"><strong>\uff081\uff09\u6b63\u5ff5<a href=\"\/zh\/advanced-breath-meditation-practice\/\">\u547c\u5438<\/a>\uff08\u6700\u57fa\u7840\u3001\u6700\u6709\u6548\u7684\u7ec3\u4e60\uff09<\/strong><\/h3><p>\u6b65\u9a5f\uff1a<\/p><ol class=\"wp-block-list\"><li>\u5750\u597d\u6216\u7ad9\u597d\uff0c\u8ba9\u8eab\u4f53\u4fdd\u6301\u7a33\u5b9a<\/li>\n\n<li>\u5c06\u6ce8\u610f\u529b\u653e\u5728\u81ea\u7136\u547c\u5438\u4e0a<\/li>\n\n<li>\u611f\u53d7\u7a7a\u6c14\u5438\u5165\u4e0e\u547c\u51fa\u7684\u8fc7\u7a0b<\/li>\n\n<li>\u4e0d\u523b\u610f\u63a7\u5236\u547c\u5438\uff0c\u53ea\u662f\u9759\u9759\u89c2\u5bdf<\/li>\n\n<li>\u5f53\u53d1\u73b0\u6ce8\u610f\u529b\u98d8\u8d70\u65f6\uff0c\u6e29\u67d4\u5730\u628a\u5b83\u5e26\u56de\u547c\u5438<\/li><\/ol><p>\u5173\u952e\u4e0d\u662f\u628a\u547c\u5438\u53d8\u5f97\u66f4\u6df1\uff0c\u800c\u662f\uff1a<\/p><h3 class=\"wp-block-heading\" id=\"h-\u89c9\u77e5\u81ea\u5df1\u6b63\u5728\u547c\u5438\">\u2714 \u89c9\u77e5\u81ea\u5df1\u6b63\u5728\u547c\u5438\u3002<\/h3><hr class=\"wp-block-separator has-alpha-channel-opacity\"\/><h3 class=\"wp-block-heading\" id=\"h-2-\u8eab\u4f53\u626b\u63cf-\u57f9\u517b\u8eab\u4f53\u89c9\u5bdf\"><strong>\uff082\uff09\u8eab\u4f53\u626b\u63cf\uff08\u57f9\u517b\u8eab\u4f53\u89c9\u5bdf\uff09<\/strong><\/h3><p><a href=\"\/zh\/how-to-meditate\/\">\u8eab\u4f53\u626b\u63cf<\/a>\u9002\u5408\u5728\u7761\u524d\u3001\u611f\u5230\u538b\u529b\u6216\u7126\u8651\u65f6\u7ec3\u4e60\uff0c\u4e5f\u5e38\u89c1\u4e8e\u6b63\u5ff5\u51cf\u538b\u8bfe\u7a0b\uff08MBSR\uff09\u4e2d\u3002<\/p><p>\u6b65\u9a5f\uff1a<\/p><ol class=\"wp-block-list\"><li>\u95ed\u773c<\/li>\n\n<li>\u5c06\u6ce8\u610f\u529b\u7f13\u6162\u4ece\u5934\u90e8\u79fb\u52a8\u5230\u811a\u90e8<\/li>\n\n<li>\u7559\u610f\u8eab\u4f53\u5404\u90e8\u4f4d\u662f\u5426\u6709\u7d27\u7ef7\u3001\u9178\u3001\u9ebb\u6216\u75bc\u75db\u7b49\u611f\u89c9<\/li>\n\n<li>\u4e0d\u6025\u7740\u6539\u53d8\u8fd9\u4e9b\u611f\u53d7\uff0c\u53ea\u662f\u5982\u5b9e\u89c9\u5bdf\uff0c\u5e76\u8ba9\u8eab\u4f53\u9010\u6e10\u653e\u677e<\/li><\/ol><p>\u6301\u7eed\u7ec3\u4e60\u6709\u52a9\u4e8e\u63d0\u5347\u5bf9\u8eab\u4f53\u72b6\u6001\u7684\u89c9\u5bdf\u80fd\u529b<\/p><hr class=\"wp-block-separator has-alpha-channel-opacity\"\/><h3 class=\"wp-block-heading\" id=\"h-3-\u6b63\u5ff5\u89c2\u5bdf\u601d\u7eea-\u8a79\u5510\u5b81\u8001\u5e08\u7279\u522b\u5f3a\u8c03\"><strong>\uff083\uff09<a href=\"\/zh\/meditation-beginner-guide\/\">\u6b63\u5ff5\u89c2\u5bdf\u601d\u7eea<\/a>\uff08\u8a79\u5510\u5b81\u8001\u5e08\u7279\u522b\u5f3a\u8c03\uff09<\/strong><\/h3><p>\u5728<strong>\u8a79\u5510\u5b81\u8001\u5e08<\/strong>\u7684\u89c9\u77e5\u7406\u8bba\u4e2d\uff0c\u89c2\u5bdf\u5ff5\u5934\u800c\u4e0d\u8ddf\u968f\u5ff5\u5934\uff0c\u662f\u57f9\u517b\u89c9\u77e5\u7684\u91cd\u8981\u7ec3\u4e60\u3002<\/p><p>\u6b65\u9a5f\uff1a<\/p><ol class=\"wp-block-list\"><li>\u4fdd\u6301\u81ea\u7136\u547c\u5438<\/li>\n\n<li>\u5f53\u5ff5\u5934\u51fa\u73b0\u65f6\uff0c\u4e0d\u6025\u7740\u538b\u6291\u6216\u5206\u6790<\/li>\n\n<li>\u50cf\u89c2\u770b\u7535\u5f71\u4e00\u6837\uff0c\u89c2\u5bdf\u5ff5\u5934\u7684\u51fa\u73b0\u4e0e\u79bb\u5f00<\/li>\n\n<li>\u53ef\u4ee5\u8f7b\u8f7b\u9ed8\u5ff5\uff1a\u300c\u6765\u4e86\u300d\u300c\u8d70\u4e86\u300d<\/li>\n\n<li>\u56de\u518d\u628a\u6ce8\u610f\u529b\u5e26\u56de\u547c\u5438\u6216\u8eab\u4f53\u611f\u53d7<\/li><\/ol><p>\u91cd\u70b9\u4e0d\u662f\u6d88\u9664\u5ff5\u5934\uff0c\u800c\u662f\uff1a\uff1a<\/p><h3 class=\"wp-block-heading\" id=\"h-\u4e0d\u7ea0\u6b63\u5ff5\u5934\">\u2726 \u4e0d\u7ea0\u6b63\u5ff5\u5934<\/h3><h3 class=\"wp-block-heading\" id=\"h-\u4e0d\u8ddf\u968f\u5ff5\u5934\">\u2726 \u4e0d\u8ddf\u968f\u5ff5\u5934<\/h3><h3 class=\"wp-block-heading\" id=\"h-\u53ea\u662f\u770b\u89c1\u5b83\u7684\u51fa\u73b0\u4e0e\u6d88\u5931\">\u2726 \u53ea\u662f\u770b\u89c1\u5b83\u7684\u51fa\u73b0\u4e0e\u6d88\u5931\u3002<\/h3><p>\u968f\u7740\u7ec3\u4e60\u589e\u52a0\uff0c\u5fc3\u4e5f\u4f1a\u9010\u6e10\u53d8\u5f97\u66f4\u52a0\u7a33\u5b9a\u3002<\/p><hr class=\"wp-block-separator has-alpha-channel-opacity\"\/><h3 class=\"wp-block-heading\" id=\"h-4-\u6b63\u5ff5\u884c\u8d70\"><strong>\uff084\uff09\u6b63\u5ff5\u884c\u8d70<\/strong><\/h3><p>\u6b63\u5ff5\u5e76\u4e0d\u9650\u4e8e\u9759\u5750\uff0c\u8d70\u8def\u4e5f\u53ef\u4ee5\u6210\u4e3a\u4e00\u79cd\u7ec3\u4e60\uff0c\u8fd9\u662f\u4e00\u79cd\u975e\u5e38\u9002\u5408\u65e5\u5e38\u7684\u6b63\u5ff5\u7ec3\u4e60\u3002<\/p><p>\u6b65\u9a5f\uff1a<\/p><ol class=\"wp-block-list\"><li>\u884c\u8d70\u65f6\uff0c\u5c06\u6ce8\u610f\u529b\u653e\u5728\u811a\u5e95\u4e0e\u5730\u9762\u7684\u63a5\u89e6<\/li>\n\n<li>\u611f\u89c9\u6bcf\u4e00\u6b65\u7684\u91cd\u91cf\u3001\u89e6\u5730\u611f<\/li>\n\n<li>\u7559\u610f\u8eab\u4f53\u91cd\u5fc3\u7684\u8f6c\u6362\u4e0e\u6b65\u4f10\u8282\u594f<\/li>\n\n<li>\u4e0d\u6025\u7740\u8d76\u8def\uff0c\u53ea\u662f\u4e13\u5fc3\u5730\u8d70\u597d\u6bcf\u4e00\u6b65<\/li><\/ol><p>\u8fd9\u79cd\u7ec3\u4e60\u6709\u52a9\u4e8e\u628a\u6ce8\u610f\u529b\u91cd\u65b0\u5e26\u56de\u5f53\u4e0b\uff0c\u4f60\u4f1a\u60ca\u8bb6\u4e8e\u81ea\u5df1\u7684\u5fc3\u80fd\u591a\u4e48\u8fc5\u901f\u5730\u5b89\u9759\u4e0b\u6765\u3002<\/p><hr class=\"wp-block-separator has-alpha-channel-opacity\"\/><h3 class=\"wp-block-heading\" id=\"h-5-\u60c5\u7eea\u6b63\u5ff5-\u9762\u5bf9\u60c5\u7eea\u7684\u7ec3\u4e60\"><strong>\uff085\uff09\u60c5\u7eea\u6b63\u5ff5\uff08\u9762\u5bf9\u60c5\u7eea\u7684\u7ec3\u4e60\uff09<\/strong><\/h3><p>\u5f53\u60c5\u7eea\u51fa\u73b0\u65f6\uff0c\u53ef\u4ee5\u5c1d\u8bd5\uff1a<\/p><ol class=\"wp-block-list\"><li>\u5148\u505c\u4e0b\u6765<\/li>\n\n<li>\u505a\u51e0\u6b21\u81ea\u7136\u547c\u5438\u3002<\/li>\n\n<li>\u89c9\u5bdf\u8eab\u4f53\u6b64\u523b\u7684\u611f\u89c9\uff0c\u4f8b\u5982\u5fc3\u8df3\u52a0\u5feb\u3001\u80f8\u53e3\u7d27\u7ef7\u6216\u80a9\u8180\u50f5\u786c<\/li>\n\n<li>\u4e0d\u6025\u7740\u538b\u6291\u3001\u5426\u5b9a\u6216\u8bc4\u5224\u60c5\u7eea<\/li>\n\n<li>\u5141\u8bb8\u60c5\u7eea\u5b58\u5728\uff0c\u540c\u65f6\u6301\u7eed\u4fdd\u6301\u89c9\u5bdf<\/li><\/ol><p>\u4ece\u8a79\u5510\u5b81\u8001\u5e08\u7684\u89c2\u70b9\u6765\u770b\uff0c\u60c5\u7eea\u5e76\u4e0d\u662f\u654c\u4eba\uff0c\u800c\u662f\u4e00\u79cd\u63d0\u9192\u3002<\/p><p>\u5979\u5e38\u8bf4\uff1a<\/p><h3 class=\"wp-block-heading\" id=\"h-\u60c5\u7eea\u4e0d\u662f\u6765\u60e9\u7f5a\u4f60-\u662f\u6765\u544a\u8bc9\u4f60-\u4f60\u6709\u4e00\u4e2a\u9700\u8981\u770b\u89c1\u7684\u5730\u65b9\">\u2726\u300c\u60c5\u7eea\u4e0d\u662f\u6765\u60e9\u7f5a\u4f60\uff0c\u662f\u6765\u544a\u8bc9\u4f60\u2014\u2014\u4f60\u6709\u4e00\u4e2a\u9700\u8981\u770b\u89c1\u7684\u5730\u65b9\u3002\u300d<\/h3><p>\u5f53\u80fd\u591f\u4ee5\u89c9\u77e5\u9762\u5bf9\u60c5\u7eea\uff0c\u800c\u4e0d\u662f\u7acb\u523b\u9003\u907f\u6216\u53cd\u5e94\uff0c\u6211\u4eec\u5c31\u66f4\u6709\u673a\u4f1a\u7406\u89e3\u81ea\u5df1\u7684\u5185\u5728\u9700\u6c42\uff0c\u5e76\u57f9\u517b\u66f4\u7a33\u5b9a\u7684\u5fc3\u7406\u97e7\u6027\u3002<\/p><hr class=\"wp-block-separator has-alpha-channel-opacity\"\/><h2 class=\"wp-block-heading\" id=\"h-\u4e94-\u6b63\u5ff5\u8bad\u7ec3\u5e38\u89c1\u8ff7\u601d\"><strong>\u4e94\u3001\u6b63\u5ff5\u8bad\u7ec3\u5e38\u89c1\u8ff7\u601d<\/strong><\/h2><p>\u8bb8\u591a\u4eba\u521a\u5f00\u59cb\u63a5\u89e6\u6b63\u5ff5\u65f6\uff0c\u5bb9\u6613\u56e0\u4e3a\u4e00\u4e9b\u5e38\u89c1\u7684\u8bef\u89e3\u800c\u653e\u5f03\u7ec3\u4e60\u3002\u4e8b\u5b9e\u4e0a\uff0c<a href=\"https:\/\/dictionary.apa.org\/mindfulness\" target=\"_blank\" rel=\"noreferrer noopener\">\u7f8e\u56fd\u5fc3\u7406\u5b66\u4f1a\uff08APA\uff09<\/a>\u548c<a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/consumer-health\/in-depth\/meditation\/art-20045858\" target=\"_blank\" rel=\"noreferrer noopener\">\u6885\u5965\u8bca\u6240\uff08Mayo Clinic\uff09<\/a>\u90fd\u6307\u51fa\uff0c\u6b63\u5ff5\u7684\u91cd\u70b9\u5e76\u4e0d\u662f\u6e05\u7a7a\u601d\u7eea\uff0c\u800c\u662f\u6709\u610f\u8bc6\u5730\u89c9\u5bdf\u5f53\u4e0b\uff0c\u5e76\u4ee5\u5f00\u653e\u3001\u4e0d\u8bc4\u5224\u7684\u6001\u5ea6\u9762\u5bf9\u81ea\u5df1\u7684\u7ecf\u9a8c\u3002<\/p><h3 class=\"wp-block-heading\" id=\"h-\u8ff7\u601d-1-\u6b63\u5ff5\u7ec3\u4e60\u8981\u5b8c\u5168\u4e0d\u60f3\u4e1c\u897f\"><strong>\u8ff7\u601d 1\uff1a\u6b63\u5ff5\u7ec3\u4e60\u8981\u5b8c\u5168\u4e0d\u60f3\u4e1c\u897f<\/strong><\/h3><p>\u274c \u9519\uff01<br>\u5f88\u591a\u4eba\u4ee5\u4e3a\u51a5\u60f3\u6216\u6b63\u5ff5\u5c31\u662f\u628a\u5927\u8111\u653e\u7a7a\uff0c\u4f46\u4e8b\u5b9e\u5e76\u975e\u5982\u6b64\u3002<\/p><p>\u6b63\u5ff5\u7684\u91cd\u70b9\u4e0d\u662f\u505c\u6b62\u601d\u8003\uff0c\u800c\u662f<strong>\u89c9\u5bdf\u5ff5\u5934\u5df2\u7ecf\u51fa\u73b0<\/strong>\uff0c\u5e76\u4e0d\u6025\u7740\u8ddf\u968f\u5b83\u3001\u8bc4\u5224\u5b83\u6216\u6297\u62d2\u5b83\u3002<\/p><p>\u6362\u53e5\u8bdd\u8bf4\uff0c\u771f\u6b63\u7684\u7ec3\u4e60\u4e0d\u662f\u201c\u6ca1\u6709\u5ff5\u5934\u201d\uff0c\u800c\u662f<strong>\u77e5\u9053\u81ea\u5df1\u6b63\u5728\u60f3\u4ec0\u4e48<\/strong>\u3002<\/p><hr class=\"wp-block-separator has-alpha-channel-opacity\"\/><h3 class=\"wp-block-heading\" id=\"h-\u8ff7\u601d-2-\u6b63\u5ff5\u662f\u5b97\u6559\u4fee\u884c\"><strong>\u8ff7\u601d 2\uff1a\u6b63\u5ff5\u662f\u5b97\u6559\u4fee\u884c<\/strong><\/h3><p>\u6b63\u5ff5\u4e0d\u662f\u4efb\u4f55\u5b97\u6559\u7684\u4e13\u5c5e\uff0c\u662f\u4e00\u79cd\u5fc3\u7406\u8bad\u7ec3\u5de5\u5177\u3002\u5b83\u8d77\u6e90\u4e8e\u4e1c\u65b9\u7985\u4fee\u4f20\u7edf\uff0c\u4f46\u5982\u4eca\u5df2\u5e7f\u6cdb\u5e94\u7528\u4e8e\u5fc3\u7406\u5b66\u3001\u533b\u5b66\u548c\u8eab\u5fc3\u5065\u5eb7\u9886\u57df\u3002<\/p><p>\u76ee\u524d\u8bb8\u591a\u533b\u7597\u673a\u6784\u548c\u5fc3\u7406\u6cbb\u7597\u65b9\u6cd5\uff0c\u4f8b\u5982<strong>\u6b63\u5ff5\u51cf\u538b\uff08Mindfulness-Based Stress Reduction\uff0cMBSR\uff09\u548c\u6b63\u5ff5\u8ba4\u77e5\u7597\u6cd5\uff08Mindfulness-Based Cognitive Therapy\uff0cMBCT\uff09<\/strong>\uff0c\u90fd\u5c06\u6b63\u5ff5\u4f5c\u4e3a\u4e00\u79cd\u5fc3\u7406\u8bad\u7ec3\u65b9\u5f0f\uff0c\u800c\u975e\u5b97\u6559\u4eea\u5f0f\u3002<\/p><p>\u56e0\u6b64\uff0c\u65e0\u8bba\u662f\u5426\u5177\u6709\u5b97\u6559\u4fe1\u4ef0\uff0c\u90fd\u53ef\u4ee5\u7ec3\u4e60\u6b63\u5ff5\u3002<\/p><hr class=\"wp-block-separator has-alpha-channel-opacity\"\/><h3 class=\"wp-block-heading\" id=\"h-\u8ff7\u601d-3-\u65b0\u624b\u4f1a\u5931\u8d25-\u56e0\u4e3a\u5f88\u96be\u96c6\u4e2d-\u6ce8\u610f\u529b\"><strong>\u8ff7\u601d 3\uff1a\u65b0\u624b\u4f1a\u5931\u8d25\uff0c\u56e0\u4e3a\u5f88\u96be\u96c6\u4e2d<\/strong>\u6ce8\u610f\u529b<\/h3><p><strong>\u5176\u5b9e\uff0c\u5206\u5fc3\u672c\u8eab\u5c31\u662f\u7ec3\u4e60\u7684\u4e00\u90e8\u5206\u3002<\/strong><\/p><p>\u6bcf\u4e2a\u4eba\u5728\u7ec3\u4e60\u65f6\uff0c\u90fd\u4f1a\u51fa\u73b0\u8d70\u795e\u3001\u80e1\u601d\u4e71\u60f3\u6216\u6ce8\u610f\u529b\u98d8\u8d70\u7684\u60c5\u51b5\u3002<\/p><p>\u771f\u6b63\u91cd\u8981\u7684\u4e0d\u662f\u4e00\u76f4\u4fdd\u6301\u4e13\u6ce8\uff0c\u800c\u662f\uff1a<\/p><p>\u2714 <strong>\u4ece\u5206\u5fc3\u4e2d\u89c9\u5bdf\u81ea\u5df1\u5df2\u7ecf\u5206\u5fc3\u4e86\u3002<\/strong><\/p><p>\u4ece<strong>\u8a79\u5510\u5b81\u8001\u5e08<\/strong>\u7684\u89c9\u77e5\u7406\u8bba\u6765\u770b\uff0c\u6bcf\u4e00\u6b21\u53d1\u73b0\u81ea\u5df1\u5206\u5fc3\uff0c\u5176\u5b9e\u90fd\u662f\u4e00\u6b21\u89c9\u77e5\u7684\u5f00\u59cb\u3002<\/p><p>\u4e5f\u5c31\u662f\u8bf4\uff0c<strong>\u4e0d\u662f\u6ca1\u6709\u5206\u5fc3\u624d\u7b97\u6210\u529f\uff0c\u800c\u662f\u6bcf\u4e00\u6b21\u89c9\u5bdf\u5230\u81ea\u5df1\u5206\u5fc3\uff0c\u5e76\u628a\u6ce8\u610f\u529b\u5e26\u56de\u6765\uff0c\u90fd\u662f\u4e00\u6b21\u6709\u6548\u7684\u6b63\u5ff5\u7ec3\u4e60\u3002<\/strong><\/p><h3 class=\"wp-block-heading\">\u8ff7\u601d 4\uff1a\u6bcf\u5929\u4e00\u5b9a\u8981\u7ec3\u4e60\u5f88\u4e45\u624d\u6709\u6548<\/h3><p><strong>\u274c \u4e0d\u4e00\u5b9a\u3002<\/strong><\/p><p>\u6885\u5965\u8bca\u6240\uff08Mayo Clinic\uff09\u6307\u51fa\uff0c\u6b63\u5ff5\u53ef\u4ee5\u878d\u5165\u65e5\u5e38\u751f\u6d3b\uff0c\u4e0d\u4e00\u5b9a\u9700\u8981\u957f\u65f6\u95f4\u9759\u5750\u3002\u65e0\u8bba\u662f\u51e0\u5206\u949f\u7684\u547c\u5438\u89c9\u5bdf\u3001\u6b63\u5ff5\u884c\u8d70\uff0c\u8fd8\u662f\u4e13\u5fc3\u5403\u4e00\u987f\u996d\uff0c\u90fd\u53ef\u4ee5\u6210\u4e3a\u6b63\u5ff5\u7ec3\u4e60\u7684\u4e00\u90e8\u5206\u3002<\/p><p>\u5bf9\u4e8e\u521d\u5b66\u8005\u6765\u8bf4\uff0c\u6bd4\u8d77\u4e00\u6b21\u7ec3\u4e60\u5f88\u4e45\uff0c<strong>\u6bcf\u5929\u575a\u6301\u7ec3\u4e60\u51e0\u5206\u949f\uff0c\u66f4\u5bb9\u6613\u5efa\u7acb\u4e60\u60ef\uff0c\u4e5f\u66f4\u6709\u52a9\u4e8e\u957f\u671f\u575a\u6301\u3002<\/strong><\/p><hr class=\"wp-block-separator has-alpha-channel-opacity\"\/><h2 class=\"wp-block-heading\" id=\"h-\u516d-\u6b63\u5ff5\u7ec3\u4e60\u4f1a\u51fa\u73b0\u7684\u73b0\u8c61-\u90fd\u662f\u6b63\u5e38\u53cd\u5e94\"><strong>\u516d\u3001\u6b63\u5ff5\u7ec3\u4e60\u4f1a\u51fa\u73b0\u7684\u73b0\u8c61\uff08\u90fd\u662f\u6b63\u5e38\u53cd\u5e94\uff09<\/strong><\/h2><p>\u521a\u5f00\u59cb\u7ec3\u4e60\u6b63\u5ff5\u65f6\uff0c\u8bb8\u591a\u4eba\u4f1a\u53d1\u73b0\u8eab\u4f53\u6216\u5fc3\u7406\u72b6\u6001\u548c\u5e73\u5e38\u6709\u4e9b\u4e0d\u540c\u3002\u8fd9\u4e9b\u53d8\u5316\u901a\u5e38\u90fd\u662f\u7ec3\u4e60\u8fc7\u7a0b\u4e2d\u7684\u6b63\u5e38\u73b0\u8c61\uff0c\u4e0d\u4ee3\u8868\u7ec3\u4e60\u5931\u8d25\u3002<\/p><p><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/consumer-health\/in-depth\/meditation\/art-20045858\" target=\"_blank\" rel=\"noreferrer noopener\">\u6885\u5965\u8bca\u6240\uff08Mayo Clinic\uff09<\/a>\u6307\u51fa\uff0c\u6b63\u5ff5\u7ec3\u4e60\u53ef\u80fd\u8ba9\u4eba\u66f4\u654f\u9510\u5730\u89c9\u5bdf\u81ea\u5df1\u7684\u60f3\u6cd5\u3001\u60c5\u7eea\u548c\u8eab\u4f53\u611f\u53d7\uff0c\u56e0\u6b64\u4e00\u5f00\u59cb\u53cd\u800c\u4f1a\u89c9\u5f97\u300c\u8111\u888b\u66f4\u5fd9\u300d\u6216\u300c\u611f\u89c9\u66f4\u591a\u300d\uff0c\u8fd9\u662f\u8bb8\u591a\u521d\u5b66\u8005\u90fd\u4f1a\u7ecf\u5386\u7684\u8fc7\u7a0b\u3002<\/p><h3 class=\"wp-block-heading\" id=\"h-\u5ff5\u5934\u53d8\u591a\">\u2714 \u5ff5\u5934\u53d8\u591a<\/h3><p>\u5176\u5b9e\uff0c\u5e76\u4e0d\u662f\u5ff5\u5934\u7a81\u7136\u53d8\u591a\u4e86\uff0c\u800c\u662f<strong>\u4f60\u5f00\u59cb\u6ce8\u610f\u5230\u5b83\u4eec\u7684\u5b58\u5728\u3002<\/strong><\/p><p>\u8fc7\u53bb\u8fd9\u4e9b\u5ff5\u5934\u4e00\u76f4\u90fd\u5728\uff0c\u53ea\u662f\u6ca1\u6709\u88ab\u89c9\u5bdf\u3002\u6b63\u5ff5\u7ec3\u4e60\u8ba9\u4f60\u9010\u6e10\u770b\u89c1\u601d\u7eea\u4e0d\u65ad\u51fa\u73b0\u3001\u53d8\u5316\u548c\u6d88\u5931\u7684\u8fc7\u7a0b\u3002<\/p><h3 class=\"wp-block-heading\" id=\"h-\u5bb9\u6613\u60f3\u7761\u6216\u611f\u89c9\u653e\u677e\">\u2714 \u5bb9\u6613\u60f3\u7761\u6216\u611f\u89c9\u653e\u677e<\/h3><p>\u6709\u4e9b\u4eba\u5728\u7ec3\u4e60\u65f6\u4f1a\u51fa\u73b0\u60f3\u7761\u3001\u6253\u54c8\u6b20\u6216\u8eab\u4f53\u653e\u677e\u7684\u611f\u89c9\u3002<\/p><p>\u8fd9\u901a\u5e38\u4e0e\u8eab\u4f53\u9010\u6e10\u653e\u677e\u3001\u538b\u529b\u964d\u4f4e\uff0c\u4ee5\u53ca\u4ece\u5fd9\u788c\u72b6\u6001\u8f6c\u6362\u4e3a\u8f83\u5e73\u9759\u7684\u72b6\u6001\u6709\u5173\uff0c\u5e76\u4e0d\u4ee3\u8868\u7ec3\u4e60\u51fa\u4e86\u95ee\u9898\u3002<\/p><p>\u5982\u679c\u7ecf\u5e38\u7761\u7740\uff0c\u53ef\u4ee5\u5c1d\u8bd5\u7f29\u77ed\u7ec3\u4e60\u65f6\u95f4\uff0c\u6216\u6539\u5728\u7cbe\u795e\u8f83\u597d\u7684\u65f6\u6bb5\u8fdb\u884c\u3002<\/p><h3 class=\"wp-block-heading\" id=\"h-\u60c5\u7eea\u7a81\u7136\u6d6e\u73b0\">\u2714 \u60c5\u7eea\u7a81\u7136\u6d6e\u73b0<\/h3><p>\u7ec3\u4e60\u8fc7\u7a0b\u4e2d\uff0c\u6709\u65f6\u4f1a\u7a81\u7136\u611f\u5230\u60b2\u4f24\u3001\u59d4\u5c48\u3001\u7126\u8651\u6216\u6124\u6012\u3002<\/p><p>\u8fd9\u5e76\u4e0d\u8868\u793a\u6b63\u5ff5\u8ba9\u60c5\u7eea\u53d8\u4e25\u91cd\uff0c\u800c\u662f\u5f53\u6211\u4eec\u6162\u4e0b\u6765\u65f6\uff0c\u66f4\u5bb9\u6613\u89c9\u5bdf\u5230\u5e73\u65f6\u88ab\u5ffd\u7565\u6216\u538b\u6291\u7684\u60c5\u7eea\u3002<\/p><p>\u5982\u679c\u60c5\u7eea\u8fc7\u4e8e\u5f3a\u70c8\uff0c\u5efa\u8bae\u6682\u505c\u7ec3\u4e60\uff0c\u5fc5\u8981\u65f6\u5bfb\u6c42\u4e13\u4e1a\u5fc3\u7406\u54a8\u8be2\u6216\u533b\u7597\u534f\u52a9\u3002<\/p><h3 class=\"wp-block-heading\" id=\"h-\u8eab\u4f53\u611f\u89c9\u53d8\u5f97\u66f4\u654f\u9510\">\u2714 \u8eab\u4f53\u611f\u89c9\u53d8\u5f97\u66f4\u654f\u9510<\/h3><p>\u6301\u7eed\u7ec3\u4e60\u540e\uff0c\u5f88\u591a\u4eba\u4f1a\u66f4\u5bb9\u6613\u5bdf\u89c9\u81ea\u5df1\u7684\u547c\u5438\u3001\u5fc3\u8df3\u3001\u808c\u8089\u7d27\u7ef7\u3001\u6e29\u5ea6\u53d8\u5316\u6216\u8eab\u4f53\u5404\u90e8\u4f4d\u7684\u7ec6\u5fae\u611f\u89c9\u3002<\/p><p>\u4ece\u8a79\u5510\u5b81\u8001\u5e08\u7684\u89c9\u77e5\u7406\u8bba\u6765\u770b\uff0c\u968f\u7740\u89c9\u77e5\u80fd\u529b\u63d0\u5347\uff0c\u8bb8\u591a\u4eba\u4e5f\u4f1a\u611f\u53d7\u5230\u8eab\u4f53\u5185\u90e8\u66f4\u52a0\u7ec6\u5fae\u7684\u53d8\u5316\uff0c\u5e76\u5c06\u8fd9\u79cd\u4f53\u9a8c\u7406\u89e3\u4e3a\u5185\u5728\u72b6\u6001\u9010\u6e10\u6062\u590d\u5e73\u8861\u3002<\/p><p>\u8fd9\u4e9b\u73b0\u8c61\u5927\u591a\u5c5e\u4e8e\u6b63\u5ff5\u7ec3\u4e60\u8fc7\u7a0b\u4e2d\u5e38\u89c1\u7684\u4f53\u9a8c\uff0c\u4e0d\u9700\u8981\u523b\u610f\u8ffd\u6c42\uff0c\u4e5f\u4e0d\u7528\u6025\u7740\u6392\u65a5\u3002\u7ec3\u4e60\u7684\u91cd\u70b9\u59cb\u7ec8\u4e0d\u662f\u8ffd\u6c42\u67d0\u79cd\u611f\u89c9\uff0c\u800c\u662f<strong>\u6301\u7eed\u4fdd\u6301\u89c9\u5bdf\uff0c\u5e76\u4ee5\u5f00\u653e\u3001\u4e0d\u8bc4\u5224\u7684\u6001\u5ea6\u9762\u5bf9\u6bcf\u4e00\u6b21\u5f53\u4e0b\u7684\u4f53\u9a8c\u3002<\/strong><\/p><hr class=\"wp-block-separator has-alpha-channel-opacity\"\/><h2 class=\"wp-block-heading\" id=\"h-\u4e03-\u5982\u4f55\u8ba9\u6b63\u5ff5\u6210\u4e3a\u4e00\u79cd\u751f\u6d3b\u65b9\u5f0f\"><strong>\u4e03\u3001\u5982\u4f55\u8ba9\u6b63\u5ff5\u6210\u4e3a\u4e00\u79cd\u751f\u6d3b\u65b9\u5f0f\uff1f<\/strong><\/h2><p>\u6b63\u5ff5\u5e76\u4e0d\u662f\u6bcf\u5929\u56fa\u5b9a\u51a5\u60f3\u51e0\u5341\u5206\u949f\u624d\u6709\u6548\u3002\u4e8b\u5b9e\u4e0a\uff0c\u8bb8\u591a\u6b63\u5ff5\u7ec3\u4e60\u90fd\u53ef\u4ee5\u878d\u5165\u65e5\u5e38\u751f\u6d3b\uff0c\u8ba9\u89c9\u5bdf\u6210\u4e3a\u4e00\u79cd\u4e60\u60ef\u3002<\/p><p><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/consumer-health\/in-depth\/meditation\/art-20045858\" target=\"_blank\" rel=\"noreferrer noopener\">\u6885\u5965\u8bca\u6240\uff08Mayo Clinic<\/a>\uff09\u6307\u51fa\uff0c\u6b63\u5ff5\u53ef\u4ee5\u5e94\u7528\u5728\u751f\u6d3b\u4e2d\u7684\u5404\u79cd\u60c5\u5883\uff0c\u4f8b\u5982\u5403\u996d\u3001\u6563\u6b65\u3001\u5de5\u4f5c\u6216\u4e0e\u4ed6\u4eba\u4e92\u52a8\u65f6\uff0c\u53ea\u8981\u6709\u610f\u8bc6\u5730\u628a\u6ce8\u610f\u529b\u5e26\u56de\u5f53\u4e0b\uff0c\u5c31\u662f\u4e00\u79cd\u6b63\u5ff5\u7ec3\u4e60\u3002<\/p><p><strong>\u4ee5\u4e0b\u51e0\u4e2a\u539f\u5219\uff0c\u6709\u52a9\u4e8e\u628a\u6b63\u5ff5\u53d8\u6210\u6bcf\u5929\u7684\u4e60\u60ef\uff1a<\/strong><\/p><h3 class=\"wp-block-heading\" id=\"h-\u6bcf\u5929\u7ec3\u4e60-3-5-\u5206\u949f\u5373\u53ef\">\u2714 \u6bcf\u5929\u7ec3\u4e60 3\uff5e5 \u5206\u949f\u5373\u53ef<\/h3><p>\u5efa\u7acb\u7a33\u5b9a\u7684\u7ec3\u4e60\u4e60\u60ef\uff0c\u6bd4\u4e00\u6b21\u7ec3\u4e60\u5f88\u4e45\u66f4\u91cd\u8981\u3002<\/p><h3 class=\"wp-block-heading\" id=\"h-\u5403\u996d\u65f6\u7ec3\u4e60\u6b63\u5ff5\">\u2714 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href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/consumer-health\/in-depth\/meditation\/art-20045858\" target=\"_blank\" rel=\"noreferrer noopener\">\u7f8e\u56fd\u6885\u5965\u8bca\u6240\uff08Mayo Clinic\uff09<\/a>\u6307\u51fa\uff0c\u6b63\u5ff5\u7684\u6838\u5fc3\u662f\u6709\u610f\u8bc6\u5730\u628a\u6ce8\u610f\u529b\u5e26\u56de\u5f53\u4e0b\uff0c\u5e76\u4ee5\u5f00\u653e\u3001\u4e0d\u8bc4\u5224\u7684\u6001\u5ea6\u89c2\u5bdf\u81ea\u5df1\u7684\u60f3\u6cd5\u3001\u60c5\u7eea\u4e0e\u8eab\u4f53\u611f\u53d7\uff0c\u800c\u4e0d\u662f\u8ffd\u6c42\u201c\u6e05\u7a7a\u601d\u7eea\u201d\u3002<\/p><p><a href=\"https:\/\/www.nccih.nih.gov\/health\/meditation-and-mindfulness\" target=\"_blank\" rel=\"noreferrer 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class=\"wp-block-separator has-alpha-channel-opacity\"\/>","protected":false},"excerpt":{"rendered":"<p>\u5728\u4fe1\u606f\u5feb\u901f\u6d41\u52a8\u3001\u6ce8\u610f\u529b\u5bb9\u6613\u88ab\u5404\u79cd\u8baf\u606f\u5206\u6563\u7684\u4eca\u5929\uff0c\u8d8a\u6765\u8d8a\u591a\u4eba\u5f00\u59cb\u63a5\u89e6\u300c\u6b63\u5ff5\uff08Mindfulness\uff09\u300d\uff0c\u5e0c\u671b\u501f\u6b64 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[73,1,75],"tags":[],"class_list":["post-20127","post","type-post","status-publish","format-standard","hentry","category-meditation-encyclopedia","category-uncategorized","category-mindfulness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.9 (Yoast SEO v27.9) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ 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