正念-創造無限的可能-聯發科社團演講
DESCRIPTION
In many occasions, Innovation arise in silence and non-doing. And the way mindfulness is applied in medicine, health care, education, business is a process of innovation and creativity.TRANSCRIPT
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正念,創造無限可能減壓與創新的極簡易法
溫宗 堃法鼓文理學院 助理教授
臺灣正念發展協會理事長
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Aug.4, 2003
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啊我每天都嘛這樣!
我要坐下來放空腦子!
mindfulness 是什麼?
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• 「刻意的、不加評判的、針對當下的注意力」( Kabat-Zinn, 1994)
清澈的覺
知溫柔的注意
力
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Killingsworth and GilbertScience 330:932, 2010
A Wandering Mind is an Unhappy Mind散亂的心是不快樂的心
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以自己的身心為實驗室Let’s do it. Breathing…
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• ○ 源自印度佛教 四念住 / 四念處• ○ 佛陀 瞿曇.悉達多• ○ 關乎覺醒 (buddha) 無關宗教儀式、制度
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減壓、情緒調節、注意力
我叫阿強,我 36 天以來連一個想都沒有。
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正念減壓正念減壓的創立的創立
於 1979 年,由「美國麻省大學醫學中心」附屬「減壓門診」的 Jon Kabat-zinn 博士所創立。
門診於 1995 年擴大為「正念中心」 (Center for Mindfulness in
Medicine, Health Care, and Society ,簡稱 CFM)
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運用在下列疾病患者身上:慢性疼痛( chronic pain )牛皮癬( psoriasis )多重硬化症( multiple sclerosis )纖維肌痛症( fibromyalgia )心血管疾病( cardiovascular disease )高血壓( hypertension )
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大腸急躁症( irritable bowel syndrome )癌症( cancer )後天免疫不全症候群( AIDS )熱潮紅( hot flash )偏頭病( migraine )糖尿病( diabetes )類風溼性關節炎 (Rheumatoid arthritis )
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在 1998 年的一項研究, Kabat-Zinn 博士及其同僚指出,於接受光線療法(UVB) 或光化療法 (PUVA) 治療之同時練習正念修行的病患,其治癒牛皮癬的速度比純粹接受光線療法的病患要快上四倍。
Kabat-Zinn j. et al., (1998) ‘Influence of a Mindfulness-Based Stress Reduction Intervention on Rates of Skin Clearing in Patients with Moderate to Severe Psoriasis Undergoing Phototherapy (UVB) and Photochemotherapy (PUVA)’, Psychosomatic Medicine. 60(5): 625-632.
改變牛皮癬治癒速度改變牛皮癬治癒速度
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PUVA
牛皮癬的療癒與
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UVB
牛皮癬的療癒
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改變大腦活動與免疫功能改變大腦活動與免疫功能象徵「正面積極情緒」的大腦左前額葉 (left
prefrontal cortex) 的活動,相較於未參加訓練的對照組員工,有相當顯著的活躍現象;
參加正念訓練的員工因應流感疫苗所產生的抗體 (antibody) 也明顯較未受訓的員工來得多。
Davidson R.J., Kabat-Zinn J., et al., (2003) ‘Alterations in Brain and Immune Function Produced by Mindfulness Meditation’, Psychosomatic Medicine. 66: 564-570.
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Meditation effects on antibody titers to influenza vaccine
2.1
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2.25
2.3
2.35
Control Meditation
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Davidson, Kabat-Zinn et al., 2003
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Right amygdala r = 0.53; p = 0.005
Decrease in stress correlates with decrease in amygdala gray matter
H lzel, Lazar et al. (2010). ӧ Social Cognitive and Affective Neuroscience.
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正念的運用,本身是一種創新
靜心太難了,你如何專心一意這麼久的時間哩? 晚餐、晚
餐、晚餐、晚餐…
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正念在醫療、心理、健康照顧
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正念企業
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正念領導統御
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• 哈佛商學院的Bill George教授正致力於把東方的心靈智慧融入西方領導力理論中,借此來培養具有自我認知和富有同情心的領導者。
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• 具有正念的領導者們能更有效的理解他人以及和他人相處,並激勵他們向著共有的目標努力,能成為更加高效的領導者。
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• 領導者若想成功,需要三種專注力。
• 對內• 對他人• 對外
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• NBA有史以來最成功的教練• 菲爾.傑克森 (Phil Jackson)
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George Mumford
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正念與各級教育
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正念相關資源
www.justbeinghere.org
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