EP10：正念冥想，是骗人钱的伪科学还是心理疗愈的万金油？

今天的这期节目，我想和大家聊聊“正念冥想”，它们到底是什么，有科学依据吗，对于心理疗愈真正有效的正念练习应该是什么样的呢？

“（正念）...就是将一切思维，情绪，感受看成是不具自性的，也就是本身不存在的，将它们当作是河水中的流过的树叶，天空中飘过的云朵，静静地看着他们，来了又走，从而接受他们从自己的这片天空路过，但并不刻意去放大任何一种思维或情绪，而是通过“旁观”来达到和他们保持距离，来接纳他们，但不评判他们。这种“冷眼旁观”的方法就叫做正念。而这种进行正念的练习，就叫做冥想。”

之后我会和朋友合作，为大家录制正念冥想和放松练习的音频上传到播客，敬请期待！

时间线：

00:50 朋友经验分享：正念冥想训练营，疗愈还是洗脑？

03:10 我初次接触正念冥想的经历

07:00 正念一词的来历以及佛教中正念的涵义

08:30 佛教故事中的正念

09:10 借鉴佛教的智慧：正念在当代心理治疗中的应用

10:00 行为疗法的三波发展: 聚焦行为，聚焦认知，以及聚焦于“空”与“接纳”

14:00 正念认知疗法（Mindfulness-Based Cognitive Therapy）简介

15:47 Doing and Being: 做事与存在-- 两种大脑模式解释内耗根源

18:50 正念认知疗法开出的处方: 保持距离，不评判与接纳

22:00 正念练习与放松练习的关系

25:24 正念练习真的有效吗？科研数据与结论

28:00 警惕打着正念旗号的伪科学项目，真的正念练习往往简单朴素

29:00 四个经典正念与放松练习简介：自生训练，肌肉渐进式放松练习，身体扫描和想象练习

参考文献：

Dunne, J. (2021). Mindfulness. In E. N. Zalta (Ed.), The Stanford Encyclopedia of Philosophy (Fall 2021 Edition). Stanford University. https://plato.stanford.edu/entries/mindfulness

Goldstein, J. (2017). Achtsamkeit. Eine praktische Anleitung zum Erwachen. Band 1. Dorfen: KOHA.

Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Neuroscience & Biobehavioral Reviews, 78(2), 169-183. doi:10.1037/a0018555

Kuyken, W., Hayes, R., Barrett, B., Byng, R., Dalgleish, T., Kessler, D., . . . Byford, S. (2015). Effectiveness and cost-effectiveness of mindfulness-based cognitive therapy compared with maintenance antidepressant treatment in the prevention of depressive relapse or recurrence (PREVENT): a randomised controlled trial. The Lancet, 386, 63-73. doi:10.1016/s0140-6736(14)62222-4

Kuyken, W., Warren, F. C., Taylor, R. S., Whalley, B., Crane, C., Bondolfi, G., . . . Dalgleish, T. (2016). Efficacy of mindfulness-based cognitive therapy in prevention of depressive relapse: An individual patient data meta-analysis from randomized trials. JAMA psychiatry, 73(6), 565-574. doi:10.1001/jamapsychiatry.2016.0076

Segal, Z., & al., e. (2010). Antidepressant monotherapy versus sequential pharmacotherapy and mindfulness-based cognitive therapy, or placebo, for relapse prophylaxis in recurrent depression. Archives of General Psychiatry, 67(1256-1264).

Shroevers, M. J., & Brandsma, R. (2010). Is learning mindfulness associated with improved affect after mindfulness-based cognitive therapy? British Journal of Psychology, 101(95-107).

Teasdale, J. D., Moore, R. G., Hayhurst, H., Pope, M., Williams, S., & Segal, Z. V. (2002). Metacognitive awareness and prevention of relapse in depression: Empirical evidence. Journal of Consulting and Clinical Psychology, 70(2), 275-287. doi:10.1037/0022-006x.70.2.275

Williams, J. M., Crane, C., Barnhofer, T., Brennan, K., Duggan, D. S., Fennell, M. J., . . . Russell, I. T. (2014). Mindfulness-based cognitive therapy for preventing relapse in recurrent depression: a randomized dismantling trial. Journal of Consulting and Clinical Psychology, 82(2), 275-286. doi:10.1037/a0035036

Williams, M., & Penman, D. (2011). Mindfulness: a practical guide to finding peace in a frantic world. London: Piatkus

Wikipedia contributors. (2025, August 11). Sati (Buddhism). In Wikipedia. https://en.wikipedia.org/wiki/Sati_(Buddhism)

听完还不过瘾？主播荐书

《正见》 宗萨蒋扬钦哲仁波切 著

Teasdale, Williams, Segal (2014). The Mindful Way: Workbook. London: The Guilford Press.

Segal, Williams, Teasdale (2013). Mindfulness-Based Cognitive Therapy for Depression. London: The Guilford Press.