培养正念觉知.ppt

Click to edit Master title style,Click to edit Master text styles,Second level,Third level,Fourth level,Fifth level,*,Part 3:Cultivating mindfulness,第,3,部分,:,培养正念觉知,How does our brain experience the world?,我们的,大脑,如何体验外在世界？,Signals from sensory pathways,来自,感官,途径的信号,Body signals from spinal nerves,来自,脊神经,的躯体信号,Visceral signals from internal organs,来自,内脏,的信号,How does our brain experience the world?,我们的,大脑,如何体验外在世界？,Signals from emotional pathways,来自,情,绪,途径的信号,三合一,的脑结构,Reptilian brain,Paleomammalian brain,Neomammalian brain,爬虫类的大脑,古哺乳动物的大脑,新哺乳动物的大脑,边缘系统皮质,：情绪中心,Signals from cortical pathways,来自,皮层,途径的信号,三合一,的脑结构,Reptilian brain,Paleomammalian brain,Neomammalian brain,爬虫类的大脑,古哺乳动物的大脑,新哺乳动物的大脑,前额叶,:,大脑,CEO,How does our mind get distorted?,我们的,心智活动如何,被,歪曲？,(1)A brain dominated by intense negative emotions,被强烈的,负性情绪控制的大脑,杏仁核,(2)A brain dominated by hedonistic impulses,被享乐,冲动支配的大脑,腹侧被盖区,丘脑,海马,蓝斑核,背侧与中央脊束核,杏仁体,隔膜,伏隔核,前额叶皮质,(3)A brain dominated by distorted beliefs,被歪曲的信念支配的大脑,杏仁核,尾状核,壳核,前扣带回,杏仁核,眶部额叶皮质,被,习惯性反应模式,支配的大脑,悟,迷,A distorted mind can lead to a distorted brain,歪曲的心智活动,可以导致歪曲的大脑,Cultivating mindfulness,培养正念觉知,What is Mindfulness?,正念觉知是什么？,Actively maintaining a clear awareness of our mental activities from moment to moment,时刻主动保持对心智活动的清醒,觉知,How to cultivate mindfulness?,如何培养正念觉知？,Observe breathing,观呼吸,Observe body sensations and movements,观躯体感觉和运动,Observe mental activities(including feelings,impulses,and thoughts),观心,智,活动（包括情感，冲动和思维,习惯,）,The key is,:,关键,在于,Just to observe,只观察,Not to judge,不批判,Not to react,不做反应,Always ask yourself these mindful questions:,常常问自己这些,有意识,的问题,What am I doing now?,我在做什么？,Is it a response out of a mindful choose?,这是出自,有意识选择的反应,吗？,Or is it just a mindless reaction driven by habitual affective,cognitive,or behavioral response patterns?,还是,在习惯性情感，认知和行为模式驱动下的无意识反应？,How does mindfulness training work in neuroscience terms?,正念觉知训练用神经科学术语来看是怎样发挥作用的,?,(1)Mindful observation cools amygdala activities,正念观察,降低杏仁核活动,杏仁核,(,2)Mindful observation frees ACC from emotional lock,正念观察将,前扣带回,从情感锁定状态中释放,杏仁核,前扣带回,(3)Mindful observation frees vmPFC from emotional bias,正念观察将腹正中前额叶皮质从情感歪曲中释放,杏仁核,(4)Mindfulness activates left PFC and enhances immune function,(Davidson et al.,2003),正念觉知激活左,PFC,并增强免疫功能,(5)Mindfulness exercise activates DLPFC and initiates mindful actions rather than reactions,正念活动锻炼,DLPFC,发起有意识的活动而不是做出,无意识,的,反应,References,参考文献,Baer,R.A.,&Krietemeyer,J.(2006).Overview of mindfulness-and acceptance-based treatment approaches.In R.A.Baer(ed.),Mindfulness-based Treatment Approaches,pp.3-27,Elservier.,Davidson,R.et al.(2003).Alterations in brain and immune function produced by mindfulness meditation.Psychosomatic Medicine,65,564-570.,Gratz,K.L.et al.(2005).Applying DBT mindfulness skills to the treatment of clients with anxiety disorders.In S.M.Orsillo&L.Roemer(eds.),Acceptance and Mindfulness-based Approaches to Anxiety:Conceptualization and Treatment,pp.147-164.Springer Press.,Grossman,P.,Niemann,L.,Schmidt,S.,&Walach,H.(2004).Mindfulness-based stress reduction and health benefits:A meta-analysis.Journal of Psychosomatic Research,57,35-43.,Hanh,T.N.(1976).The Miracle of Mindfulness:A Manual on Meditation.Boston:Beacon Press.,Hayes,S.C.&Wilson,K.G.(2003).Mindfulness:method and process.Clinical Psychology:Science&Practice,10,161-165.,Kabat-Zinn,J.(1990).Full Catastrophe Living:Using the Wisdom of your Body and Mind to Face Stress,Pain,and Illness.New York:Dell.,Kabat-Zinn,J.(2003).Mindfulness-based interventions in context:Past,present,and future.Clinical Psychology:Science&Practice,10,144-156.,Kabat-Zinn,J.(2005).Coming to Our Senses.New York:Dell.,Linehan,M.M.(1993).Cognitive-behavioral Therapy for Borderline Personality Disorder.New York:Guilford Press.,Melbourne Academic Mindfulness Interest Group(2006).Mindfulness-based psychotherapies:A review of conceptual foundations,empirical evidence and practical considerations.Australian and New Zealand Journal of Psychiatry,40,285-294.,Roemer,L.,Salters-Pedneault,S.,&Orsillo,S.M.(2006).Incorporating mindfulness-and acceptance-based strategies in the treatment of generalized anxiety disorder.In R.A.Baer(ed),Mindfulness-based Treatment Approaches,pp.52-74,Elservier.,Schwartz,J.M.(2002).The Mind and the Brain:Neuroplasticity and the Power of Mental Force.New York:Regan Books.,Segal,Z.V.,Teasdale,J.D.&Williams,J.M.G.(2002).Mindfulness-based cognitive therapy for depression:A new approach to preventing relapse.New York:Guilford Press.,Teasdale,J.D.,Segal,Z.V.&Williams,J.M.G.(2003).Mindfulness training and problem formulation.,Clinical Psychology:Science&Practice,10,157-160.,