關於靜觀
About Mindfulness
什麼是靜觀？
靜觀是覺知，這覺知來自有意的、在當下的、不加批判的注意（”the awareness that arises by paying attention on purpose, in the present moment, and non-judgmentally”）（卡巴金，2013）。靜觀最先由喬．卡巴金於七十年代末引入主流醫學。靜觀可以讓人懷抱著開放、好奇和接納的態度去留心當下發生的事，繼而轉化個人與當下經驗的關係，學會靈巧地與生活中的起伏苦樂相處，從而提升身心健康。
靜觀的好處
過去二十年，有關靜觀的研究大幅增長。 研究結果顯示靜觀不僅對病人有益，也能惠及一般人。
時至今日，靜觀已被證實有助減低壓力及紓緩情緒困擾，包括焦慮和抑鬱。近年的研究還指出練習靜觀能讓人更常感受正面情緒和提升抗逆力，並有助培養正面的人生態度。
此外，靜觀亦有助發揮個人能力。 研究發現靜觀能提高選擇性注意力、執行性注意力和工作記憶，初步證據也顯示靜觀練習甚至會為大腦功能和結構帶來可測量和顯著的改變。
靜觀的日常運用
自從喬．卡巴金於七十年代末推介靜觀以來，靜觀在世界各地已被廣泛應用於促進精神健康。如今靜觀已普及至不同的領域和場所，教育機構、醫院、康復中心、非政府組織及跨國企業亦有提供相關課程。
What is it?
Mindfulness is “the awareness that arises by paying attention on purpose, in the present moment, and non-judgmentally” (Kabat-Zinn, 2013). It was first introduced by Jon Kabat-Zinn into mainstream medical settings in the late 1970s. The cultivation of mindfulness allows an individual to be aware of what is happening in the present moment, with open-mindedness, curiosity, and acceptance. It promotes well-being through transforming the relationship between an individual with present moment experiences, including the ups and downs of everyday life.
Advantages
In the past two decades, there has been an exponential increase in the number of studies on mindfulness. Based on the research findings, mindfulness has been proven to benefit not only the clinical population but also the general public.
Nowadays, mindfulness is proven effective in reducing stress and alleviating mood problems, including anxiety and depression. Recent research also indicated that mindfulness can promote positive moods, improve resilience, and cultivate positive attitude towards life.
Furthermore, mindfulness has the potential to promote optimal functioning. Research findings indicated that mindfulness is linked to improved selective and executive attentional functions and working memory. Preliminary evidence also shows that mindfulness practices can even bring measurable and profound changes in the brain function and structure.
Daily Application
Since the introduction of mindfulness by Jon Kabat-Zinn in the late 1970s, mindfulness has been widely practiced around the world for the enhancement of mental health. Nowadays, it is ubiquitous and widely offered in various settings including educational institutes, hospitals, rehabilitation centres, non-governmental organisations as well as multinational corporations.