{"id":20131,"date":"2025-10-25T10:58:52","date_gmt":"2025-10-25T02:58:52","guid":{"rendered":"https:\/\/www.ztnzenmind.com\/?p=20131"},"modified":"2026-07-15T21:25:46","modified_gmt":"2026-07-15T13:25:46","slug":"how-to-meditate","status":"publish","type":"post","link":"https:\/\/ztnzenmindful.com\/zh\/how-to-meditate\/","title":{"rendered":"\u5982\u4f55\u6253\u5750\uff1f\u65b0\u624b\u6b63\u786e\u6253\u5750\u65b9\u6cd5\u5b8c\u6574\u6307\u5357"},"content":{"rendered":"<p><strong>\u5982\u4f55\u6253\u5750\uff1f\u5bf9\u4e8e\u521d\u5b66\u8005\u6765\u8bf4\uff0c\u53ea\u9700\u8981\u51c6\u5907\u4e00\u4e2a\u5b89\u9759\u7684\u73af\u5883\uff0c\u9009\u62e9\u8212\u9002\u7a33\u5b9a\u7684\u5750\u59ff\uff0c\u628a\u6ce8\u610f\u529b\u653e\u56de\u81ea\u7136\u547c\u5438\uff0c\u6bcf\u5929\u7ec3\u4e605\u523010\u5206\u949f\uff0c\u5c31\u5df2\u7ecf\u5b8c\u6210\u4e86\u7b2c\u4e00\u6b21\u6253\u5750\u3002<\/strong><\/p><p>\u5f88\u591a\u4eba\u7b2c\u4e00\u6b21\u63a5\u89e6\u51a5\u60f3\u65f6\uff0c\u90fd\u4f1a\u62c5\u5fc3\u4e00\u5b9a\u8981\u76d8\u817f\u3001\u53cc\u624b\u600e\u4e48\u653e\uff0c\u6216\u662f\u4e00\u5750\u4e0b\u6765\u5c31\u505c\u4e0d\u4e0b\u601d\u7eea\u3002\u4e8b\u5b9e\u4e0a\uff0c\u8fd9\u4e9b\u90fd\u662f\u521d\u5b66\u8005\u6700\u5e38\u89c1\u7684\u7591\u95ee\uff0c\u5e76\u4e0d\u4f1a\u5f71\u54cd\u4f60\u5f00\u59cb\u7ec3\u4e60\u3002<\/p><p>\u672c\u6587\u5c06\u4ece\u6253\u5750\u59ff\u52bf\u3001\u547c\u5438\u65b9\u5f0f\u3001\u7ec3\u4e60\u6b65\u9aa4\u5230\u5e38\u89c1\u95ee\u9898\uff0c\u4e00\u6b65\u6b65\u5e26\u4f60\u5b66\u4f1a\u6b63\u786e\u6253\u5750\uff0c\u5728\u5bb6\u5c31\u80fd\u5f00\u59cb\uff0c\u4e0d\u9700\u8981\u4efb\u4f55\u8bbe\u5907\uff0c\u4e00\u5f20\u6905\u5b50\u4e5f\u53ef\u4ee5\u3002<\/p><h2 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class=\"wp-block-list\"><li><strong>\u627e\u4e00\u4e2a\u5b89\u9759\u7684\u5730\u65b9<\/strong>\u2014\u2014\u63a5\u4e0b\u67655\u523010\u5206\u949f\u4e0d\u4f1a\u88ab\u6253\u6270\u7684\u7a7a\u95f4<\/li>\n\n<li><strong>\u7a7f\u8212\u670d\u7684\u8863\u670d<\/strong>\u2014\u2014\u4e0d\u8981\u7a7f\u592a\u7d27\u7684\u88e4\u5b50\u6216\u8170\u5e26\uff0c\u8ba9\u8eab\u4f53\u80fd\u591f\u653e\u677e<\/li>\n\n<li><strong>\u628a\u624b\u673a\u9759\u97f3<\/strong>\u2014\u2014\u653e\u5230\u770b\u4e0d\u89c1\u7684\u5730\u65b9\uff0c\u51cf\u5c11\u901a\u77e5\u5e72\u6270<\/li>\n\n<li><strong>\u4e0d\u8981\u996d\u540e\u9a6c\u4e0a\u7ec3<\/strong>\u2014\u2014\u521a\u5403\u9971\u5bb9\u6613\u72af\u56f0\uff0c\u5efa\u8bae\u996d\u540e\u4e00\u5c0f\u65f6\u518d\u5f00\u59cb<\/li>\n\n<li><strong>\u4e0d\u9700\u8981\u4efb\u4f55\u5668\u6750<\/strong>\u2014\u2014\u6905\u5b50\u3001\u6c99\u53d1\u3001\u5730\u677f\u90fd\u53ef\u4ee5\uff0c\u6ca1\u6709\u84b2\u56e2\u4e5f\u5b8c\u5168\u6ca1\u95ee\u9898<\/li><\/ul><p><a href=\"https:\/\/www.nccih.nih.gov\/health\/meditation\/overview.htm\">\u7f8e\u56fd\u56fd\u5bb6\u8865\u5145\u4e0e\u6574\u5408\u5065\u5eb7\u4e2d\u5fc3\uff08NCCIH\uff09\u6307\u51fa<\/a>\uff0c\u51a5\u60f3\u7ec3\u4e60\u7684\u91cd\u70b9\u5728\u4e8e\u6301\u7eed\u4e14\u89c4\u5f8b\u5730\u7ec3\u4e60\uff0c\u5373\u4f7f\u6bcf\u5929\u53ea\u6709\u51e0\u5206\u949f\uff0c\u4e5f\u6709\u52a9\u4e8e\u57f9\u517b\u4e13\u6ce8\u529b\u3001\u63d0\u5347\u89c9\u5bdf\u80fd\u529b\u3002<\/p><p>\u51c6\u5907\u5de5\u4f5c\u7684\u91cd\u70b9\u4e0d\u662f\u73af\u5883\u8981\u591a\u5b8c\u7f8e\uff0c\u800c\u662f\u8ba9\u81ea\u5df1\u80fd\u591f\u8fde\u7eed\u7ec3\u4e60\u51e0\u5206\u949f\uff0c\u4e0d\u5bb9\u6613\u88ab\u6253\u65ad\u3002<\/p><h2 class=\"wp-block-heading\" id=\"h-\u6b63\u786e\u6253\u5750\u59ff\u52bf\">\u6b63\u786e\u6253\u5750\u59ff\u52bf<\/h2><p>\u5f88\u591a\u4eba\u4e00\u4e0a\u6765\u5c31\u7ea0\u7ed3\u300c\u8be5\u7528\u4ec0\u4e48\u59ff\u52bf\u300d\u3002\u5176\u5b9e\u59ff\u52bf\u53ea\u6709\u4e00\u4e2a\u539f\u5219\uff1a<strong>\u7a33\u5b9a\u3001\u653e\u677e\u3001\u6e05\u9192<\/strong>\u3002<\/p><p><a href=\"https:\/\/www.nhs.uk\/mental-health\/self-help\/tips-and-support\/mindfulness\/\">\u6839\u636e\u82f1\u56fd\u56fd\u5bb6\u533b\u7597\u670d\u52a1\u4f53\u7cfb\uff08NHS\uff09\u7684\u6b63\u5ff5\u7ec3\u4e60\u5efa\u8bae<\/a>\uff0c\u8fdb\u884c\u51a5\u60f3\u65f6\u5e94\u9009\u62e9\u4e00\u4e2a\u8212\u9002\u5750\u7740\u7684\u4f4d\u7f6e\uff0c\u4fdd\u6301\u80cc\u90e8\u633a\u76f4\u4f46\u4e0d\u8fc7\u5ea6\u7d27\u7ef7\uff0c\u53cc\u811a\u81ea\u7136\u653e\u7f6e\u3002<\/p><h3 class=\"wp-block-heading\" id=\"h-\u5750\u59ff\">\u5750\u59ff<\/h3><p>\u5982\u679c\u4f60\u662f\u521d\u5b66\u8005\uff0c<strong>\u6905\u5b50\u5750\u59ff\u662f\u6700\u597d\u7684\u9009\u62e9<\/strong>\u3002<\/p><ul class=\"wp-block-list\"><li>\u5750\u5728\u6905\u5b50\u7684\u524d\u534a\u90e8\u5206\uff0c\u4e0d\u8981\u9760\u5728\u6905\u80cc\u4e0a<\/li>\n\n<li>\u53cc\u811a\u5e73\u653e\u5728\u5730\u9762\uff0c\u819d\u76d6\u7ea6\u544890\u5ea6<\/li>\n\n<li>\u810a\u690e\u81ea\u7136\u633a\u76f4\uff0c\u4e0d\u50f5\u786c\uff0c\u60f3\u8c61\u5934\u9876\u6709\u4e00\u6839\u7ebf\u8f7b\u8f7b\u5f80\u4e0a\u62c9<\/li>\n\n<li>\u80a9\u8180\u81ea\u7136\u653e\u677e\uff0c\u4e0d\u8981\u8038\u80a9<\/li><\/ul><h3 class=\"wp-block-heading\" id=\"h-\u624b\u600e\u4e48\u653e\">\u624b\u600e\u4e48\u653e<\/h3><p>\u53cc\u624b\u53ef\u4ee5\u81ea\u7136\u653e\u5728\u817f\u4e0a\u3001\u819d\u76d6\u4e0a\uff0c\u6216\u8005\u8f7b\u8f7b\u4ea4\u53e0\u5728\u8179\u90e8\u3002\u6ca1\u6709\u56fa\u5b9a\u8981\u6c42\uff0c\u600e\u4e48\u8212\u670d\u600e\u4e48\u6765\u3002<\/p><h3 class=\"wp-block-heading\" id=\"h-\u80cc\u8981\u4e0d\u8981\u6253\u76f4\">\u80cc\u8981\u4e0d\u8981\u6253\u76f4<\/h3><p>\u8981\u633a\u76f4\uff0c\u4f46\u4e0d\u8981\u50f5\u786c\u3002\u60f3\u8c61\u5934\u9876\u6709\u4e00\u6839\u7ebf\u8f7b\u8f7b\u628a\u4f60\u5f80\u4e0a\u62c9\uff0c\u810a\u690e\u81ea\u7136\u5ef6\u4f38\u3002\u4e0d\u8981\u523b\u610f\u633a\u80f8\uff0c\u4e5f\u4e0d\u8981\u9a7c\u80cc\u762b\u5750\u3002<\/p><h3 class=\"wp-block-heading\" id=\"h-\u773c\u775b\u95ed\u8fd8\u662f\u7741\">\u773c\u775b\u95ed\u8fd8\u662f\u7741<\/h3><p>\u521d\u5b66\u8005\u5efa\u8bae<strong>\u8f7b\u8f7b\u95ed\u4e0a\u773c\u775b<\/strong>\uff0c\u6216\u8005\u534a\u95ed\u773c\u5782\u4e0b\u773c\u5e18\u770b\u5411\u9f3b\u5c16\u65b9\u5411\u3002\u8fd9\u6837\u53ef\u4ee5\u51cf\u5c11\u89c6\u89c9\u5e72\u6270\uff0c\u66f4\u5bb9\u6613\u628a\u6ce8\u610f\u529b\u6536\u56de\u5230\u547c\u5438\u4e0a\u3002<\/p><h3 class=\"wp-block-heading\" id=\"h-\u4e00\u5b9a\u8981\u76d8\u817f\u5417\">\u4e00\u5b9a\u8981\u76d8\u817f\u5417<\/h3><p><strong>\u4e0d\u9700\u8981\u3002<\/strong><\/p><p>\u5982\u679c\u4f60\u8eab\u4f53\u67d4\u8f6f\u5ea6\u4e0d\u591f\uff0c\u5750\u5728\u6905\u5b50\u4e0a\u5b8c\u5168\u53ef\u4ee5\u6253\u5750\u3002\u5982\u679c\u4f60\u559c\u6b22\u76d8\u817f\uff0c\u53ef\u4ee5\u6309\u81ea\u5df1\u7684\u60c5\u51b5\u9009\u62e9\uff1a<\/p><ul class=\"wp-block-list\"><li><strong>\u7b80\u5355\u6563\u76d8<\/strong>\uff08\u6700\u63a8\u8350\uff09\uff1a\u4e24\u817f\u81ea\u7136\u4ea4\u53c9\uff0c\u5c0f\u817f\u653e\u5728\u5730\u4e0a\u6216\u57ab\u5b50\u4e0a<\/li>\n\n<li><strong>\u5355\u76d8\uff08\u534a\u8dcf\u8dba\u5750\uff09<\/strong>\uff1a\u4e00\u53ea\u811a\u653e\u5728\u53e6\u4e00\u53ea\u817f\u4e0a\uff0c\u7a33\u5b9a\u6027\u66f4\u597d<\/li>\n\n<li><strong>\u53cc\u76d8\uff08\u5168\u8dcf\u8dba\u5750\uff09<\/strong>\uff1a\u4f20\u7edf\u5750\u59ff\uff0c\u4e0d\u5efa\u8bae\u521d\u5b66\u8005\u52c9\u5f3a\u5c1d\u8bd5<\/li>\n\n<li><strong>\u7528\u5750\u57ab\u8f85\u52a9<\/strong>\uff1a\u628a\u81c0\u90e8\u57ab\u9ad8\u4e00\u70b9\uff0c\u53ef\u4ee5\u51cf\u8f7b\u819d\u76d6\u548c\u9acb\u90e8\u7684\u538b\u529b<\/li><\/ul><p>\u8a79\u5510\u5b81\u8001\u5e08\u4e5f\u5f3a\u8c03\uff1a\u300c\u8eab\u4f53\u80fd\u591f\u653e\u677e\uff0c\u610f\u8bc6\u624d\u66f4\u5bb9\u6613\u8fdb\u5165\u7a33\u5b9a\u800c\u6e05\u6670\u7684\u89c9\u77e5\u72b6\u6001\u3002\u300d<\/p><p>\u8212\u9002\u6bd4\u5f62\u5f0f\u91cd\u8981\u3002\u817f\u9ebb\u4e86\u5c31\u6362\u59ff\u52bf\uff0c\u8170\u9178\u4e86\u5c31\u52a0\u9760\u57ab\u3002\u522b\u4e3a\u96be\u81ea\u5df1\u3002<\/p><h2 class=\"wp-block-heading\" id=\"h-\u6253\u5750\u65f6\u5e94\u8be5\u600e\u4e48\u547c\u5438\">\u6253\u5750\u65f6\u5e94\u8be5\u600e\u4e48\u547c\u5438\uff1f<\/h2><p>\u8fd9\u662f\u5f88\u591a\u4eba\u5ffd\u7565\u4f46\u5176\u5b9e\u5f88\u91cd\u8981\u7684\u4e00\u70b9\u3002<\/p><h3 class=\"wp-block-heading\" id=\"h-\u4e0d\u8981\u63a7\u5236\u547c\u5438\">\u4e0d\u8981\u63a7\u5236\u547c\u5438<\/h3><p>\u4e0d\u9700\u8981\u523b\u610f\u52a0\u6df1\u3001\u653e\u6162\u6216\u6539\u53d8\u547c\u5438\u7684\u8282\u594f\u3002\u4f60\u7684\u547c\u5438\u672c\u6765\u5c31\u4f1a\u81ea\u5df1\u8fd0\u8f6c\uff0c\u4e0d\u9700\u8981\u4f60&#8221;\u5e2e\u5fd9&#8221;\u3002<\/p><h3 class=\"wp-block-heading\" id=\"h-\u4e0d\u7528\u6df1\u547c\u5438\">\u4e0d\u7528\u6df1\u547c\u5438<\/h3><p>\u4e0d\u9700\u8981\u50cf\u745c\u4f3d\u8bfe\u90a3\u6837\u505a\u6df1\u957f\u7684\u8179\u5f0f\u547c\u5438\u3002\u81ea\u7136\u547c\u5438\u5c31\u597d\u3002<\/p><h3 class=\"wp-block-heading\" id=\"h-\u4e0d\u7528\u6570\u547c\u5438\">\u4e0d\u7528\u6570\u547c\u5438<\/h3><p>\u867d\u7136\u6709\u4e9b\u4eba\u63a8\u8350&#8221;\u6570\u606f\u6cd5&#8221;\uff0c\u4f46\u5bf9\u521d\u5b66\u8005\u6765\u8bf4\uff0c\u6570\u547c\u5438\u53cd\u800c\u4f1a\u589e\u52a0\u8d1f\u62c5\u3002\u5148\u5b66\u4f1a\u5355\u7eaf\u89c2\u5bdf\uff0c\u4e0d\u9700\u8981\u8ba1\u6570\u3002<\/p><h3 class=\"wp-block-heading\" id=\"h-\u81ea\u7136\u89c2\u5bdf\u547c\u5438\">\u81ea\u7136\u89c2\u5bdf\u547c\u5438<\/h3><p>\u628a\u6ce8\u610f\u529b\u653e\u5728\u547c\u5438\u7684\u611f\u89c9\u4e0a\u3002\u53ef\u4ee5\u89c2\u5bdf\uff1a<\/p><ul class=\"wp-block-list\"><li><strong>\u9f3b\u5c16<\/strong>\uff1a\u7a7a\u6c14\u8fdb\u51fa\u9f3b\u8154\u65f6\u7684\u89e6\u611f\uff0c\u51c9\u51c9\u7684\u5438\u6c14\uff0c\u6e29\u70ed\u7684\u547c\u6c14<\/li>\n\n<li><strong>\u8179\u90e8\u8d77\u4f0f<\/strong>\uff1a\u809a\u5b50\u968f\u7740\u547c\u5438\u5fae\u5fae\u8d77\u4f0f\u7684\u611f\u89c9<\/li><\/ul><p>\u9009\u4e00\u4e2a\u5730\u65b9\uff0c\u628a\u6ce8\u610f\u529b\u653e\u4e0a\u53bb\uff0c\u7136\u540e\u4fdd\u6301\u3002\u5c31\u662f\u8fd9\u6837\u3002<\/p><p>\u5982\u679c\u53d1\u73b0\u81ea\u5df1\u5f00\u59cb\u523b\u610f\u63a7\u5236\u547c\u5438\uff0c\u4e5f\u4e0d\u7528\u7d27\u5f20\uff0c\u53ea\u8981\u610f\u8bc6\u5230\u8fd9\u4e00\u70b9\uff0c\u518d\u6162\u6162\u56de\u5230\u81ea\u7136\u547c\u5438\u5373\u53ef\u3002<\/p><h2 class=\"wp-block-heading\" id=\"h-\u5982\u4f55\u6253\u5750-5\u4e2a\u6b65\u9aa4\">\u5982\u4f55\u6253\u5750\uff1f5\u4e2a\u6b65\u9aa4<\/h2><p><strong>\u5feb\u901f\u4e86\u89e3\u6253\u5750\u6b65\u9aa4<\/strong><\/p><ol class=\"wp-block-list\"><li>\u627e\u4e00\u4e2a\u5b89\u9759\u3001\u4e0d\u53d7\u6253\u6270\u7684\u5730\u65b9\u3002<\/li>\n\n<li>\u4fdd\u6301\u8212\u9002\u7a33\u5b9a\u7684\u5750\u59ff\u3002<\/li>\n\n<li>\u81ea\u7136\u547c\u5438\uff0c\u4e0d\u523b\u610f\u63a7\u5236\u3002<\/li>\n\n<li>\u5c06\u6ce8\u610f\u529b\u653e\u5728\u547c\u5438\u4e0a\u3002<\/li>\n\n<li>\u8d70\u795e\u65f6\uff0c\u518d\u8f7b\u8f7b\u628a\u6ce8\u610f\u529b\u5e26\u56de\u6765\u3002<\/li><\/ol><p>\u4e0b\u9762\u662f\u9002\u5408\u521d\u5b66\u8005\u7684\u5b8c\u6574\u6253\u5750\u6d41\u7a0b\u3002<\/p><h3 class=\"wp-block-heading\" id=\"h-\u2460-\u627e\u5730\u65b9\">\u2460 \u627e\u5730\u65b9<\/h3><p>\u627e\u4e00\u4e2a\u5b89\u9759\u3001\u4e0d\u4f1a\u88ab\u6253\u6270\u7684\u5730\u65b9\u3002\u628a\u624b\u673a\u9759\u97f3\uff0c\u653e\u5230\u770b\u4e0d\u89c1\u7684\u5730\u65b9\u3002\u5982\u679c\u62c5\u5fc3\u6709\u6025\u4e8b\uff0c\u53ef\u4ee5\u8bbe\u4e00\u4e2a5\u523010\u5206\u949f\u7684\u95f9\u949f\uff0c\u7136\u540e\u5b89\u5fc3\u5750\u4e0b\u6765\u3002<\/p><h3 class=\"wp-block-heading\" id=\"h-\u2461-\u8c03\u6574\u59ff\u52bf\">\u2461 \u8c03\u6574\u59ff\u52bf<\/h3><p>\u5750\u5728\u6905\u5b50\u4e0a\u6216\u76d8\u597d\u817f\uff0c\u6309\u7167\u4e0a\u9762\u7684\u59ff\u52bf\u5750\u597d\u3002\u80cc\u633a\u76f4\uff0c\u80a9\u8180\u653e\u677e\uff0c\u624b\u81ea\u7136\u653e\u5728\u817f\u4e0a\u3002\u8f7b\u8f7b\u95ed\u4e0a\u773c\u775b\u3002<\/p><h3 class=\"wp-block-heading\" id=\"h-\u2462-\u6ce8\u610f\u547c\u5438\">\u2462 \u6ce8\u610f\u547c\u5438<\/h3><p>\u4e0d\u9700\u8981\u6539\u53d8\u547c\u5438\u7684\u65b9\u5f0f\u3002\u53ea\u662f\u628a\u6ce8\u610f\u529b\u653e\u5728\u9f3b\u5c16\u6216\u8179\u90e8\uff0c\u611f\u53d7\u547c\u5438\u7684\u81ea\u7136\u6d41\u52a8\u3002<\/p><h3 class=\"wp-block-heading\" id=\"h-\u2463-\u8d70\u795e\u4e86-\u62c9\u56de\u6765\">\u2463 \u8d70\u795e\u4e86\uff0c\u62c9\u56de\u6765<\/h3><p>\u4f60\u7684\u6ce8\u610f\u529b\u4e00\u5b9a\u4f1a\u8dd1\u6389\u3002\u53ef\u80fd\u60f3\u5230\u5de5\u4f5c\uff0c\u60f3\u5230\u665a\u996d\uff0c\u60f3\u5230\u6628\u5929\u7684\u4e00\u4e2a\u5bf9\u8bdd\u3002<\/p><p>\u53d1\u73b0\u8d70\u795e\u4e86\uff0c\u4e0d\u8981\u6279\u8bc4\u81ea\u5df1\u3002\u6e29\u548c\u5730\u3001\u4e0d\u8bc4\u5224\u5730\uff0c\u628a\u6ce8\u610f\u529b\u5e26\u56de\u5230\u547c\u5438\u4e0a\u3002\u7136\u540e\u5b83\u4f1a\u518d\u8dd1\u6389\u3002\u518d\u5e26\u56de\u6765\u3002<\/p><p>\u4e00\u6b21\u3001\u4e24\u6b21\u3001\u5341\u6b21\u3001\u4e00\u767e\u6b21\u3002\u6bcf\u4e00\u6b21\u5e26\u56de\u6765\uff0c\u90fd\u662f\u4e00\u6b21\u7ec3\u4e60\u3002<\/p><p>\u5728\u300a<a href=\"https:\/\/ztnzenmind.com\/meditation-for-beginners-common-questions\/\" type=\"post\" id=\"63404\">\u51a5\u60f3\u65b0\u624b\u6700\u5e38\u95ee\u76846\u4e2a\u95ee\u9898\uff1a\u4e00\u7bc7\u8bf4\u6e05\u600e\u4e48\u5f00\u59cb<\/a>\u300b\u91cc\u4e5f\u8c08\u5230\uff0c\u51a5\u60f3\u6539\u53d8\u7684\u662f\u5927\u8111\u7684\u4e60\u60ef\u56de\u8def\u3002\u6bcf\u5929\u51e0\u5206\u949f\u7684&#8221;\u53d1\u73b0\u8d70\u795e\u2192\u62c9\u56de\u6765&#8221;\u7684\u91cd\u590d\u8bad\u7ec3\uff0c\u5c31\u662f\u5728\u953b\u70bc\u4f60\u7684\u6ce8\u610f\u529b\u808c\u8089\u3002<\/p><h3 class=\"wp-block-heading\" id=\"h-\u2464-\u7ed3\u675f\u7ec3\u4e60\">\u2464 \u7ed3\u675f\u7ec3\u4e60<\/h3><p>\u95f9\u949f\u54cd\u4e86\uff0c\u6216\u8005\u4f60\u611f\u89c9\u591f\u4e86\u3002\u4e0d\u8981\u6025\u7740\u8d77\u8eab\u3002<\/p><p>\u5148\u505a2\u52303\u4e2a\u81ea\u7136\u6df1\u547c\u5438\u3002\u611f\u53d7\u4e00\u4e0b\u73b0\u5728\u7684\u8eab\u4f53\u2014\u2014\u54ea\u91cc\u677e\u4e86\uff0c\u54ea\u91cc\u7d27\u4e86\uff0c\u5fc3\u60c5\u662f\u4ec0\u4e48\u6837\u3002\u7136\u540e\u6162\u6162\u7741\u5f00\u773c\u775b\uff0c\u6d3b\u52a8\u4e00\u4e0b\u624b\u6307\u548c\u811a\u8dbe\uff0c\u7ed9\u81ea\u5df1\u51e0\u79d2\u949f\u9002\u5e94\u5468\u56f4\u7684\u73af\u5883\u3002<\/p><p>\u5728\u300a\u4ec0<a href=\"https:\/\/ztnzenmind.com\/mindfulness-meditation-beginner-practice\/\" type=\"post\" id=\"20127\">\u4e48\u662f\u6b63\u5ff5\uff1a\u6b63\u5ff5\u7ec3\u4e60\u5165\u95e8\u4e0e\u57fa\u7840\u6307\u5357<\/a>\u300b\u91cc\u4e5f\u63d0\u5230\uff0c\u6b63\u5ff5\u4e0d\u662f\u53ea\u6709\u6253\u5750\u4e00\u79cd\u65b9\u5f0f\u3002\u8d70\u8def\u3001\u559d\u8336\u3001\u6d17\u7897\u7684\u65f6\u5019\u4fdd\u6301\u89c9\u5bdf\uff0c\u90fd\u662f\u7ec3\u4e60\u3002\u6253\u5750\u53ea\u662f\u5176\u4e2d\u4e00\u79cd\u5165\u95e8\u65b9\u5f0f\u3002<\/p><h2 class=\"wp-block-heading\" id=\"h-\u521d\u5b66\u8005\u6bcf\u5929\u6253\u5750\u591a\u4e45\u6700\u597d\">\u521d\u5b66\u8005\u6bcf\u5929\u6253\u5750\u591a\u4e45\u6700\u597d\uff1f<\/h2><p>\u521d\u5b66\u8005\u4e0d\u9700\u8981\u8ffd\u6c42\u957f\u65f6\u95f4\u3002\u89c4\u5f8b\u6bd4\u65f6\u957f\u66f4\u91cd\u8981\u3002<\/p><figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u9636\u6bb5<\/th><th>\u5efa\u8bae\u65f6\u95f4<\/th><\/tr><\/thead><tbody><tr><td>\u7b2c1\u5468<\/td><td>5\u5206\u949f<\/td><\/tr><tr><td>\u7b2c2~4\u5468<\/td><td>10\u5206\u949f<\/td><\/tr><tr><td>\u719f\u6089\u4ee5\u540e<\/td><td>15~20\u5206\u949f<\/td><\/tr><\/tbody><\/table><\/figure><p>\u5982\u679c\u5f53\u5929\u72b6\u6001\u4e0d\u597d\uff0c\u53ea\u7ec3\u4e602\u52303\u5206\u949f\u4e5f\u6ca1\u6709\u5173\u7cfb\u3002\u5efa\u7acb\u6bcf\u5929\u7ec3\u4e60\u7684\u4e60\u60ef\uff0c\u6bd4\u4e00\u6b21\u7ec3\u5f88\u4e45\u66f4\u91cd\u8981\u3002<\/p><p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7704181\/\">\u4e00\u9879\u53d1\u8868\u5728PMC\u4e0a\u7684\u7eb5\u5411\u7814\u7a76\u53d1\u73b0<\/a>\uff0c\u5373\u4f7f\u662f\u77ed\u6682\u7684\u6b63\u5ff5\u51a5\u60f3\u8bad\u7ec3\uff0c\u4e5f\u80fd\u5f15\u8d77\u5927\u8111\u540e\u6263\u5e26\u76ae\u5c42\u7070\u8d28\u4f53\u79ef\u7684\u589e\u52a0\u2014\u2014\u8fd9\u4e00\u533a\u57df\u4e0e\u81ea\u6211\u610f\u8bc6\u548c\u60c5\u7eea\u8c03\u8282\u5bc6\u5207\u76f8\u5173\u3002\u76f8\u5173\u7814\u7a76\uff1a<\/p><p>\u4e5f\u5c31\u662f\u8bf4\uff0c\u51a5\u60f3\u771f\u7684\u5728\u7269\u7406\u5c42\u9762\u6539\u53d8\u4e86\u4f60\u7684\u5927\u8111\u3002\u4f46\u524d\u63d0\u662f\u2014\u2014<strong>\u6301\u7eed<\/strong>\u3002<\/p><p>\u6bd4\u8d77\u4e00\u6b21\u5750\u5f88\u4e45\uff0c\u66f4\u91cd\u8981\u7684\u662f\u6bcf\u5929\u575a\u6301\u3002<\/p><h2 class=\"wp-block-heading\" id=\"h-\u6253\u5750\u5e38\u89c1\u95ee\u9898\">\u6253\u5750\u5e38\u89c1\u95ee\u9898<\/h2><h3 class=\"wp-block-heading\" id=\"h-\u6253\u5750\u4e00\u5b9a\u8981\u76d8\u817f\u5417\">\u6253\u5750\u4e00\u5b9a\u8981\u76d8\u817f\u5417\uff1f<\/h3><p>\u4e0d\u9700\u8981\u3002\u5750\u5728\u6905\u5b50\u4e0a\u5b8c\u5168\u53ef\u4ee5\u6253\u5750\u3002\u8212\u9002\u6bd4\u5f62\u5f0f\u91cd\u8981\u3002<\/p><h3 class=\"wp-block-heading\" id=\"h-\u6253\u5750\u817f\u9ebb\u600e\u4e48\u529e\">\u6253\u5750\u817f\u9ebb\u600e\u4e48\u529e\uff1f<\/h3><p>\u6362\u59ff\u52bf\u3002\u5750\u5728\u6905\u5b50\u4e0a\uff0c\u6216\u8005\u628a\u81c0\u90e8\u57ab\u9ad8\u4e00\u70b9\u3002\u4e0d\u8981\u786c\u6491\u3002<\/p><h3 class=\"wp-block-heading\" 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id=\"h-\u6253\u5750\u53ef\u4ee5\u542c\u97f3\u4e50\u5417\">\u6253\u5750\u53ef\u4ee5\u542c\u97f3\u4e50\u5417\uff1f<\/h3><p>\u521d\u5b66\u8005\u7528\u5f15\u5bfc\u97f3\u9891\u662f\u6709\u5e2e\u52a9\u7684\uff0c\u6709\u58f0\u97f3\u5e26\u7740\u4f60\u4e0d\u5bb9\u6613\u8d70\u795e\u3002\u4f46\u4e5f\u4e0d\u7528\u4f9d\u8d56\u3002\u7ec3\u4e60\u4e00\u6bb5\u65f6\u95f4\u4e4b\u540e\uff0c\u5b89\u9759\u5730\u5750\u5728\u90a3\u91cc\u53ea\u5173\u6ce8\u547c\u5438\uff0c\u53cd\u800c\u66f4\u4e13\u6ce8\u3002\u4e24\u79cd\u65b9\u5f0f\u90fd\u53ef\u4ee5\u8bd5\u8bd5\u3002<\/p><h3 class=\"wp-block-heading\" id=\"h-\u6253\u5750\u4f1a\u7761\u7740\u6b63\u5e38\u5417\">\u6253\u5750\u4f1a\u7761\u7740\u6b63\u5e38\u5417\uff1f<\/h3><p>\u6b63\u5e38\u3002\u72af\u56f0\u901a\u5e38\u662f\u56e0\u4e3a\u592a\u7d2f\u4e86\uff0c\u6216\u8005\u547c\u5438\u592a\u6d45\u3002\u6362\u4e00\u4e2a\u7cbe\u795e\u597d\u4e00\u70b9\u7684\u65f6\u95f4\u7ec3\uff0c\u6bd4\u5982\u65e9\u6668\u6216\u4e2d\u5348\u3002\u4e5f\u53ef\u4ee5\u8bd5\u7740\u628a\u6ce8\u610f\u529b\u96c6\u4e2d\u5728\u8179\u90e8\uff0c\u611f\u53d7\u8179\u5f0f\u547c\u5438\uff0c\u8eab\u4f53\u4f1a\u66f4\u5bb9\u6613\u4fdd\u6301\u6e05\u9192\u3002<\/p><h3 class=\"wp-block-heading\" id=\"h-\u6253\u5750\u4e00\u5b9a\u8981\u95ed\u773c\u5417\">\u6253\u5750\u4e00\u5b9a\u8981\u95ed\u773c\u5417\uff1f<\/h3><p>\u4e0d\u4e00\u5b9a\u3002\u521d\u5b66\u8005\u5efa\u8bae\u8f7b\u8f7b\u95ed\u773c\uff0c\u51cf\u5c11\u89c6\u89c9\u5e72\u6270\u3002\u4f46\u5982\u679c\u4f60\u95ed\u4e0a\u773c\u775b\u5bb9\u6613\u660f\u6c89\u6216\u7126\u8651\uff0c\u4e5f\u53ef\u4ee5\u534a\u7741\u773c\uff0c\u76ee\u5149\u67d4\u548c\u5730\u770b\u5411\u5730\u9762\u6216\u9f3b\u5c16\u65b9\u5411\u3002<\/p><h2 class=\"wp-block-heading\" id=\"h-\u521d\u5b66\u8005\u6700\u5bb9\u6613\u72af\u76845\u4e2a\u9519\u8bef\">\u521d\u5b66\u8005\u6700\u5bb9\u6613\u72af\u76845\u4e2a\u9519\u8bef<\/h2><h3 class=\"wp-block-heading\" id=\"h-\u9519\u8bef\u4e00-\u4e00\u5f00\u59cb\u5c31\u60f3\u575030\u5206\u949f\">\u274c 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id=\"h-\u6253\u5750\u80fd\u5e26\u6765\u54ea\u4e9b\u6539\u53d8\">\u6253\u5750\u80fd\u5e26\u6765\u54ea\u4e9b\u6539\u53d8\uff1f<\/h2><p>\u5f88\u591a\u4eba\u641c\u7d22\u6253\u5750\uff0c\u4e0d\u53ea\u662f\u60f3\u77e5\u9053&#8221;\u600e\u4e48\u505a&#8221;\uff0c\u8fd8\u60f3\u77e5\u9053&#8221;\u7ec3\u4e86\u6709\u4ec0\u4e48\u597d\u5904&#8221;\u3002<\/p><p>\u79d1\u5b66\u7814\u7a76\u5bf9\u6b64\u6709\u5927\u91cf\u9a8c\u8bc1\u3002\u8fd9\u91cc\u5217\u4e3e5\u4e2a\u6700\u5e38\u88ab\u63d0\u53ca\u7684\u6539\u53d8\uff1a<\/p><h3 class=\"wp-block-heading\" id=\"h-\u538b\u529b\u611f\u660e\u663e\u964d\u4f4e\">\ud83e\uddd8 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href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4529365\/\">\u8036\u9c81\u5927\u5b66\u533b\u5b66\u9662\u7684\u8111\u6210\u50cf\u5b9e<\/a>\u9a8c\u9a8c\u8bc1\u4e86\u8fd9\u4e00\u70b9\u3002<\/p><p>\u5728\u300a\u5de5\u4f5c\u538b\u529b\u5927\uff1f\u6b63\u5ff5\u5e2e\u4f60\u4ece\u7d27\u7ef7\u56de\u5230\u653e\u677e\u300b\u91cc\u4e5f\u5206\u4eab\u4e86\u51e0\u4e2a\u9002\u5408\u5de5\u4f5c\u95f4\u9699\u7684\u6b63\u5ff5\u5c0f\u7ec3\u4e60\uff0c\u53ef\u4ee5\u4f5c\u4e3a\u6253\u5750\u7684\u8865\u5145\u3002<\/p><h3 class=\"wp-block-heading\" id=\"h-\u5bf9\u60c5\u7eea\u7684\u638c\u63a7\u529b\u53d8\u5f3a\">\ud83e\uddd8 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id=\"63897\">\u51a5\u60f3\u80fd\u7597\u6108\u60c5\u7eea\u5417\uff1f\u4ece\u770b\u89c1\u5230\u653e\u4e0b\u7684\u5185\u5fc3\u65c5\u7a0b<\/a>\u300b\u4e2d\u8be6\u7ec6\u8c08\u8fc7\uff0c\u60c5\u7eea\u4e0d\u662f\u6765\u4f24\u5bb3\u4f60\u7684\uff0c\u5b83\u662f\u6765\u9001\u4fe1\u7684\u3002\u6253\u5750\u5e2e\u4f60\u505a\u7684\uff0c\u5c31\u662f\u5728\u60c5\u7eea\u6572\u95e8\u7684\u65f6\u5019\uff0c\u4f60\u6709\u80fd\u529b\u5148\u505c\u4e0b\u6765\uff0c\u95ee\u4e00\u53e5\uff1a&#8221;\u4f60\u6765\uff0c\u662f\u60f3\u544a\u8bc9\u6211\u4ec0\u4e48\uff1f&#8221;<\/p><h3 class=\"wp-block-heading\" id=\"h-\u4e13\u6ce8\u529b\u63d0\u5347\">\ud83e\uddd8 \u4e13\u6ce8\u529b\u63d0\u5347<\/h3><p>\u6bcf\u6b21\u4f60\u53d1\u73b0\u81ea\u5df1\u8d70\u795e\u4e86\uff0c\u7136\u540e\u628a\u81ea\u5df1\u62c9\u56de\u6765\u2014\u2014\u8fd9\u5c31\u662f\u4e00\u6b21\u4e13\u6ce8\u529b\u7684\u8bad\u7ec3\u3002<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7534732\/\">\u52a0\u5dde\u5927\u5b66\u65e7\u91d1\u5c71\u5206\u6821\uff08UCSF\uff09\u7684\u7814\u7a76\u663e\u793a<\/a>\uff0c\u4e3a\u671f\u516d\u5468\u7684\u51a5\u60f3\u8bad\u7ec3\u80fd\u663e\u8457\u63d0\u5347\u6301\u7eed\u6ce8\u610f\u529b\u548c\u5de5\u4f5c\u8bb0\u5fc6\uff0c\u8fd9\u79cd\u6539\u5584\u4e0e\u5927\u8111\u6ce8\u610f\u529b\u63a7\u5236\u76f8\u5173\u7684\u795e\u7ecf\u4fe1\u53f7\u53d8\u5316\u76f4\u63a5\u76f8\u5173\u3002<\/p><h3 class=\"wp-block-heading\" id=\"h-\u7761\u7720\u8d28\u91cf\u6539\u5584\">\ud83e\uddd8 \u7761\u7720\u8d28\u91cf\u6539\u5584<\/h3><p>\u5f88\u591a\u4eba\u7761\u4e0d\u7740\uff0c\u4e0d\u662f\u56e0\u4e3a\u4e0d\u7d2f\uff0c\u662f\u56e0\u4e3a\u8111\u5b50\u505c\u4e0d\u4e0b\u6765\u3002\u6253\u5750\u7ec3\u7684\u662f&#8221;\u8ba9\u8111\u5b50\u505c\u4e0b\u6765&#8221;\u7684\u80fd\u529b\u3002\u4e0d\u662f\u5f3a\u5236\u505c\u6b62\uff0c\u800c\u662f\u6e29\u67d4\u5730\u653e\u4e0b\u3002<\/p><p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6557693\/\">\u7f8e\u56fd\u56fd\u5bb6\u536b\u751f\u7814\u7a76\u9662\uff08NIH\uff09\u7efc\u540818\u9879\u968f\u673a\u5bf9\u7167\u8bd5\u9a8c\u7684\u6570\u636e\u540e\u53d1\u73b0<\/a>\uff0c\u6b63\u5ff5\u51a5\u60f3\u7ec3\u4e60\u5bf9\u6539\u5584\u7761\u7720\u95ee\u9898\u5177\u6709\u663e\u8457\u6b63\u9762\u6548\u679c\u3002<\/p><p>\u5728\u300a<a href=\"https:\/\/ztnzenmind.com\/mindfulness-better-sleep-guide\/\" type=\"post\" id=\"62017\">\u6b63\u5ff5\u52a9\u7720\uff1a\u7528\u89c9\u77e5\u627e\u56de\u5b89\u7a33\u7761\u7720<\/a>\u300b\u91cc\u4e5f\u8c08\u5230\uff0c\u7761\u524d5\u523010\u5206\u949f\u7684\u6253\u5750\uff0c\u662f\u6539\u5584\u7761\u7720\u6700\u7b80\u5355\u6709\u6548\u7684\u65b9\u6cd5\u4e4b\u4e00\u3002<\/p><h3 class=\"wp-block-heading\" id=\"h-\u8eab\u4f53\u611f\u89c9\u66f4\u653e\u677e\">\ud83e\uddd8 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id=\"63547\">\u522b\u8ddf\u81ea\u5df1\u8fc7\u4e0d\u53bb\uff1a\u5982\u4f55\u7528\u6b63\u5ff5\u5b66\u4f1a\u5584\u5f85\u81ea\u5df1<\/a>\u300b\u91cc\u4e5f\u63d0\u5230\uff0c\u8eab\u5fc3\u662f\u8fde\u5728\u4e00\u8d77\u7684\u3002\u5fc3\u91cc\u4e0d\u9759\uff0c\u8eab\u4f53\u4e5f\u4f1a\u51fa\u95ee\u9898\u3002\u6bcf\u5929\u51e0\u5206\u949f\u7684\u6253\u5750\uff0c\u4e0d\u53ea\u662f\u5bf9\u5fc3\u7684\u7167\u987e\uff0c\u4e5f\u662f\u5bf9\u8eab\u4f53\u7684\u7167\u987e\u3002<\/p><h2 class=\"wp-block-heading\" id=\"h-\u5199\u5728\u6700\u540e\">\u5199\u5728\u6700\u540e<\/h2><p>\u6253\u5750\uff0c\u8bf4\u5230\u5e95\u5c31\u662f\u4e00\u4ef6\u4e8b\uff1a\u5750\u4e0b\u6765\uff0c\u547c\u5438\uff0c\u8d70\u795e\u4e86\u5c31\u56de\u6765\u3002<\/p><p>\u4e0d\u9700\u8981\u534e\u4e3d\u7684\u4eea\u5f0f\uff0c\u4e0d\u9700\u8981\u9ad8\u6df1\u7684\u9053\u7406\u3002\u5b83\u662f\u4e00\u79cd\u975e\u5e38\u6734\u7d20\u7684\u7ec3\u4e60\u2014\u2014\u6734\u7d20\u5230\u5f88\u591a\u4eba\u4e0d\u76f8\u4fe1\u5b83\u771f\u7684\u6709\u7528\u3002<\/p><p>\u53ef\u5b83\u5c31\u662f\u6709\u7528\u3002<\/p><p>\u5b83\u4e0d\u80fd\u5e2e\u4f60\u89e3\u51b3\u6240\u6709\u95ee\u9898\uff0c\u4e0d\u80fd\u8ba9\u4f60\u4e00\u591c\u4e4b\u95f4\u53d8\u6210\u4e00\u4e2a\u5b8c\u5168\u4e0d\u540c\u7684\u4eba\u3002\u4f46\u5b83\u80fd\u7ed9\u4f60\u4e00\u6837\u4e1c\u897f\uff1a<strong>\u5728\u6df7\u4e71\u4e2d\uff0c\u6709\u4e00\u4e2a\u53ef\u4ee5\u56de\u53bb\u7684\u5730\u65b9\u3002<\/strong><\/p><p>\u90a3\u4e2a\u5730\u65b9\u5c31\u662f\u4f60\u7684\u547c\u5438\u3002<\/p><p>\u8a79\u5510\u5b81\u8001\u5e08\u8bf4\uff1a\u300c\u4eba\u751f\u6700\u7f8e\u7684\u98ce\u666f\uff0c\u4e0d\u5728\u7ec8\u70b9\uff0c\u5728\u4f60\u613f\u610f\u8fc8\u51fa\u7b2c\u4e00\u6b65\u7684\u90a3\u4e00\u523b\u3002\u300d<\/p><p>\u4eca\u5929\uff0c\u4e0d\u9700\u8981\u51c6\u5907\u7279\u522b\u7684\u88c5\u5907\uff0c\u4e5f\u4e0d\u9700\u8981\u7b49\u5230\u300c\u72b6\u6001\u5f88\u597d\u300d\u624d\u5f00\u59cb\u3002\u627e\u4e00\u628a\u6905\u5b50\uff0c\u5750\u4e0b\u6765\uff0c\u7ed9\u81ea\u5df15\u5206\u949f\uff0c\u89c2\u5bdf\u4e00\u6b21\u547c\u5438\uff0c\u5c31\u662f\u4f60\u5f00\u59cb\u6253\u5750\u7684\u7b2c\u4e00\u6b65\u3002<\/p><p>\u771f\u6b63\u5e26\u6765\u6539\u53d8\u7684\uff0c\u4e0d\u662f\u4e00\u6b21\u5750\u5f88\u4e45\uff0c\u800c\u662f\u4e00\u6b21\u53c8\u4e00\u6b21\u613f\u610f\u91cd\u65b0\u5f00\u59cb\u3002<\/p><p>\ud83c\udf3f 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wp-block-quote-is-layout-flow\"><p>\u6ca1\u6709\u7edd\u5bf9\u6700\u597d\u7684\u65f6\u95f4\u3002\u65e9\u6668\u9002\u5408\u5e2e\u52a9\u4e00\u5929\u4fdd\u6301\u4e13\u6ce8\uff0c\u665a\u4e0a\u9002\u5408\u653e\u677e\u8eab\u5fc3\u3001\u6539\u5584\u7761\u7720\uff0c\u5173\u952e\u662f\u9009\u62e9\u4e00\u4e2a\u81ea\u5df1\u80fd\u591f\u957f\u671f\u575a\u6301\u7684\u65f6\u95f4\u3002<\/p><\/blockquote><h3 class=\"wp-block-heading\" id=\"h-q2-\u6253\u5750\u4e00\u5b9a\u8981\u76d8\u817f\u5417\"><strong>Q2\uff1a\u6253\u5750\u4e00\u5b9a\u8981\u76d8\u817f\u5417\uff1f<\/strong><\/h3><p>\u4e0d\u9700\u8981\u3002\u5750\u5728\u6905\u5b50\u4e0a\u5b8c\u5168\u53ef\u4ee5\u6253\u5750\u3002\u8212\u9002\u6bd4\u5f62\u5f0f\u91cd\u8981\u3002<\/p><h3 class=\"wp-block-heading\" id=\"h-q3-\u6253\u5750\u591a\u4e45\u6700\u597d\"><strong>Q3\uff1a\u6253\u5750\u591a\u4e45\u6700\u597d\uff1f<\/strong><\/h3><p>\u521d\u5b66\u8005\u5efa\u8bae\u4ece\u6bcf\u59295\u5206\u949f\u5f00\u59cb\uff0c\u7b2c2\u52304\u5468\u589e\u52a0\u523010\u5206\u949f\uff0c\u719f\u6089\u4ee5\u540e\u53ef\u4ee5\u5ef6\u957f\u523015\u523020\u5206\u949f\u3002\u89c4\u5f8b\u6bd4\u65f6\u957f\u91cd\u8981\u3002<\/p><h3 class=\"wp-block-heading\" id=\"h-q4-\u6253\u5750\u4e3a\u4ec0\u4e48\u817f\u9ebb\"><strong>Q4\uff1a\u6253\u5750\u4e3a\u4ec0\u4e48\u817f\u9ebb\uff1f<\/strong><\/h3><p>\u957f\u65f6\u95f4\u4fdd\u6301\u540c\u4e00\u59ff\u52bf\uff0c\u8840\u6db2\u5faa\u73af\u51cf\u7f13\uff0c\u817f\u90e8\u795e\u7ecf\u53d7\u538b\uff0c\u5c31\u4f1a\u4ea7\u751f\u9ebb\u611f\u3002\u8fd9\u662f\u6b63\u5e38\u7684\u751f\u7406\u53cd\u5e94\u3002\u817f\u9ebb\u4e86\u5c31\u6362\u59ff\u52bf\uff0c\u4e0d\u8981\u786c\u6491\u3002<\/p><h3 class=\"wp-block-heading\" id=\"h-q5-\u6253\u5750\u4e3a\u4ec0\u4e48\u4e00\u76f4\u8d70\u795e\"><strong>Q5\uff1a\u6253\u5750\u4e3a\u4ec0\u4e48\u4e00\u76f4\u8d70\u795e\uff1f<\/strong><\/h3><p>\u5927\u8111\u5929\u751f\u5c31\u4f1a\u4e0d\u65ad\u4ea7\u751f\u5ff5\u5934\uff0c\u8d70\u795e\u662f\u6b63\u5e38\u7684\u3002\u6253\u5750\u7684\u91cd\u70b9\u4e0d\u662f\u6d88\u9664\u5ff5\u5934\uff0c\u800c\u662f\u5728\u53d1\u73b0\u81ea\u5df1\u5206\u5fc3\u540e\uff0c\u80fd\u591f\u4e00\u6b21\u53c8\u4e00\u6b21\u628a\u6ce8\u610f\u529b\u5e26\u56de\u547c\u5438\u3002\u6bcf\u4e00\u6b21\u5e26\u56de\u6765\uff0c\u90fd\u662f\u4e00\u6b21\u7ec3\u4e60\u3002<\/p><h3 class=\"wp-block-heading\" 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id=\"h-q9-\u6253\u5750\u4e00\u5b9a\u8981\u95ed\u773c\u5417\"><strong>Q9\uff1a\u6253\u5750\u4e00\u5b9a\u8981\u95ed\u773c\u5417\uff1f<\/strong><\/h3><p>\u4e0d\u4e00\u5b9a\u3002\u521d\u5b66\u8005\u5efa\u8bae\u8f7b\u8f7b\u95ed\u773c\uff0c\u51cf\u5c11\u89c6\u89c9\u5e72\u6270\u3002\u4f46\u5982\u679c\u95ed\u773c\u5bb9\u6613\u660f\u6c89\uff0c\u4e5f\u53ef\u4ee5\u534a\u7741\u773c\uff0c\u76ee\u5149\u67d4\u548c\u5730\u770b\u5411\u5730\u9762\u3002<\/p><h3 class=\"wp-block-heading\" id=\"h-q10-\u6253\u5750\u4e00\u5b9a\u8981\u653e\u97f3\u4e50\u5417\"><strong>Q10\uff1a\u6253\u5750\u4e00\u5b9a\u8981\u653e\u97f3\u4e50\u5417\uff1f<\/strong><\/h3><blockquote class=\"wp-block-quote is-layout-flow 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class=\"wp-block-list\"><li>\u82f1\u56fd\u56fd\u5bb6\u533b\u7597\u670d\u52a1\u4f53\u7cfb\uff08NHS\uff09\uff1a\u300aMindfulness\u300b<\/li>\n\n<li>\u7f8e\u56fd\u56fd\u5bb6\u8865\u5145\u4e0e\u6574\u5408\u5065\u5eb7\u4e2d\u5fc3\uff08NCCIH\uff09\uff1a\u300aMeditation and Mindfulness: What You Need To Know\u300b<\/li>\n\n<li>\u7f8e\u56fd\u5fc3\u7406\u5b66\u4f1a\uff08APA\uff09\uff1a\u300aMindfulness meditation: A research-proven way to reduce stress\u300b<\/li>\n\n<li>PMC\uff1a\u300aBrief Mindfulness Meditation Induces Gray Matter Changes in a Brain Hub\u300b<\/li>\n\n<li>PMC\uff1a\u300aMeditation leads to reduced default mode network activity beyond an active task\u300b<\/li>\n\n<li>PMC\uff1a\u300aThe effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials\u300b<\/li>\n\n<li>PMC\uff1a\u300aClosed-loop Digital Meditation Improves Sustained Attention in Young Adults\u300b<\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>\u5982\u4f55\u6253\u5750\uff1f\u5bf9\u4e8e\u521d\u5b66\u8005\u6765\u8bf4\uff0c\u53ea\u9700\u8981\u51c6\u5907\u4e00\u4e2a\u5b89\u9759\u7684\u73af\u5883\uff0c\u9009\u62e9\u8212\u9002\u7a33\u5b9a\u7684\u5750\u59ff\uff0c\u628a\u6ce8\u610f\u529b\u653e\u56de\u81ea\u7136\u547c\u5438\uff0c\u6bcf\u5929\u7ec3\u4e605\u523010 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[74,73,1],"tags":[],"class_list":["post-20131","post","type-post","status-publish","format-standard","hentry","category-meditation","category-meditation-encyclopedia","category-uncategorized"],"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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