编辑“覺察”（章节）

== 練習 ==
覺察練習是涉及培養把注意力集中在當下發生的任何事情上之技能的過程<ref name="Kabat-Zinn_2013"/><ref name="Karunamuni2017" /><ref name= "Mindfulness in plain English">{{cite book |last1=Gunaratana |first1=Bhante |name-list-style=vanc |title=Mindfulness in plain English |date=2011 |publisher=Wisdom Publications |location=Boston |isbn=978-0861719068 |page=21 |url=http://www.wisdompubs.org/sites/default/files/preview/Mindfulness%20in%20Plain%20English%20Book%20Preview.pdf |access-date=30 January 2015 |archive-url=https://web.archive.org/web/20171215134149/http://www.wisdompubs.org/sites/default/files/preview/Mindfulness%20in%20Plain%20English%20Book%20Preview.pdf |archive-date=15 December 2017 |url-status=dead }}</ref><ref name="#7">Karunamuni N, Weerasekera R (2019). "Theoretical Foundations to Guide Mindfulness Meditation: A Path to Wisdom". Current Psychology. 38 (3): 627–646. doi:10.1007/s12144-017-9631-7. S2CID 149024504.</ref><ref name="#8">Gunaratana B (2011). Mindfulness in plain English (PDF). Boston: Wisdom Publications. p. 21. ISBN 978-0861719068. Archived from the original (PDF) on 15 December 2017. Retrieved 30 January 2015.</ref>。

=== 觀察呼吸、感受身體與其他技巧 ===
這裡有幾種旨在培養正念冥想的練習方法，人們可以透過[[冥想|引導冥想]]以協助「掌握其竅門」<ref>Kabat-Zinn himself, in Full Catastrophe Living (Revised Edition) (2013), p. lxiv</ref><ref name="#1"/>{{refn|group=note|卡巴特-津恩（Kabat-Zinn）在2013年《完整的災難生活》（修訂版）p. lxiv 建議把CD跟有指導的正念練習一起使用：「幾乎每個人都會發現，在第一次開始日常冥想練習時，聆聽導師指導的音頻節目會覺得它更容易，並讓它於早期的時候帶領，直至他們從內部掌握其竅門為止，而不是試圖遵循書本中的說明，無論它們有多清晰和詳細。」<br />跟魯伯特·格辛（Rupert Gethin）的2004年著作相比，《關於佛教冥想的實踐（On the practice of Buddhist meditation）》第202–203頁，注意到佛經幾乎沒有解釋如何冥想，然後指出「有效的冥想練習需要導師的個人指導。」格辛似乎呼應了維特（Vetter）在1988年於《早期佛教的思想和冥想實踐（The Ideas and Meditative Practices of Early Buddhism）》中所述：「他注意到[[轉法輪經]]描述佛陀輪流教導他的第一批追隨者：指導他們當中的兩三個，而其他人則出去乞討食物，這意味著需要個人指導來學習如何練習『禪定』。」}}。作為自我觀察和{{le|內感受|Interoception}}的形式，這些方法增加了對身體的意識，因此它們通常對低自我意識或對自己的身體或情緒狀態意識低，或對自己的身體或情緒狀態認識不足的人有益處，並且會在那些非常關注自己、身體和情緒的人身上引起焦慮、苦惱、倒敘回憶、疼痛，甚至引發[[物質濫用]]<ref name=":1" /><ref>{{cite news|last1=|first1=|title=7 Tips to Balance Your Work & Life with Mindfulness|url=https://www.mindfulleader.org/blog/27650-7-tips-to-balance-your-work-life-with|access-date=3 June 2021|publisher=mindfulleader.org|date=|archive-date=2023-06-04|archive-url=https://web.archive.org/web/20230604073521/https://www.mindfulleader.org/blog/27650-7-tips-to-balance-your-work-life-with|dead-url=no}}</ref>。

* 一種方法是坐在直背椅子上，或以{{le|冥想姿勢|Meditative postures}}（盤膝而坐）於地板或墊子上，閉上眼睛，把注意力集中在鼻孔附近的呼吸感覺，或呼吸期間的腹部運動<ref>Komaroff A (March 31, 2014). "Does "mindfulness meditation" really help relieve stress and anxiety?". Ask Doctor K. Harvard Health Publications. Retrieved 22 April 2014.</ref><ref name="#2"/><ref name="Baer defines2" />{{sfn|Wilson|2014 |p={{page needed|date=February 2022}}}}<ref group=web name=AskDrK>{{cite web |last=Komaroff |first=Anthony |name-list-style=vanc |title=Does "mindfulness meditation" really help relieve stress and anxiety? |url=http://www.askdoctork.com/mindfulness-meditation-really-help-relieve-stress-anxiety-201403316226 |work=Ask Doctor K |publisher=Harvard Health Publications |access-date=22 April 2014 |date=March 31, 2014 |archive-date=2020-01-30 |archive-url=https://web.archive.org/web/20200130080037/https://www.askdoctork.com/mindfulness-meditation-really-help-relieve-stress-anxiety-201403316226 |dead-url=yes }}</ref>
** 在這種冥想練習中，人們並不會試圖控制自己的呼吸，而是試圖簡單地意識到自己的自然呼吸過程／節奏<ref name="Kabat-Zinn_2013" />。當進行這種練習時，人們的頭腦經常會跑到其他思緒或聯想上，若是如此，人們會被動地發現到自己經已走神，並且會以一種接受的、非批判的方式重新回到專注於呼吸這件事情上。

* 在感受身體冥想中，注意力會被集中於身體的各個部位，並注意當下的身體感覺<ref name="Kabat-Zinn_2013"/><ref name="Baer defines2" /><ref>{{Cite web |url=https://mindful.stanford.edu/additional-resources/self-care/body-scan-meditation/ |title="Body Scan Meditation — Mindful". mindful.stanford.edu. |access-date=2020-10-11 |archive-date=2019-01-25 |archive-url=https://web.archive.org/web/20190125071139/https://mindful.stanford.edu/additional-resources/self-care/body-scan-meditation/ |dead-url=no }}</ref><ref>{{Cite web |url=https://ggia.berkeley.edu/practice/body_scan_meditation |title="Body Scan Meditation (Greater Good in Action)". ggia.berkeley.edu. |access-date=2020-10-11 |archive-date=2019-09-02 |archive-url=https://web.archive.org/web/20190902224333/https://ggia.berkeley.edu/practice/body_scan_meditation |dead-url=no }}</ref><ref group=web>{{Cite web|url=https://www.dummies.com/religion/spirituality/the-mindfulness-body-scan/|title=The Mindfulness Body Scan|access-date=2020-10-11|archive-date=2019-03-30|archive-url=https://web.archive.org/web/20190330205947/https://www.dummies.com/religion/spirituality/the-mindfulness-body-scan/|dead-url=no}}</ref><ref group=web>{{Cite web |title=Body Scan Meditation — Mindful |website=mindful.stanford.edu |url=https://mindful.stanford.edu/additional-resources/self-care/body-scan-meditation/ |access-date=2020-10-11 |archive-date=2019-01-25 |archive-url=https://web.archive.org/web/20190125071139/https://mindful.stanford.edu/additional-resources/self-care/body-scan-meditation/ |dead-url=yes }}</ref><ref group=web>{{Cite web |title=Body Scan Meditation (Greater Good in Action) |website=ggia.berkeley.edu |url=https://ggia.berkeley.edu/practice/body_scan_meditation |access-date=2020-10-11 |archive-date=2019-09-02 |archive-url=https://web.archive.org/web/20190902224333/https://ggia.berkeley.edu/practice/body_scan_meditation |dead-url=no }}</ref>。

* 人們還可以專注於當下的聲音、感覺、想法、感受和動作<ref name="Kabat-Zinn_2013"/><ref name="Mindfulness in plain English" /><ref name="#8"/>。在這方面，卡巴特-津恩於他的[[#Jon Kabat-Zinn and MBSR|MBSR]]計劃中引入了一個著名的練習方法<ref group=web>{{Cite web|url=https://www.umassmed.edu/cfm/mindfulness-based-programs/mbsr-courses/about-mbsr/history-of-mbsr/|title=History of MBSR|date=November 17, 2016|website=University of Massachusetts Medical School|access-date=2023-02-07|archive-date=2019-12-13|archive-url=https://web.archive.org/web/20191213133118/https://www.umassmed.edu/cfm/mindfulness-based-programs/mbsr-courses/about-mbsr/history-of-mbsr/|dead-url=no}}</ref><ref>{{Cite web |url=https://www.umassmemorialhealthcare.org/umass-memorial-center-mindfulness |title="History of MBSR". University of Massachusetts Medical School. November 17, 2016. |access-date=2020-10-11 |archive-date=2021-03-28 |archive-url=https://web.archive.org/web/20210328170425/https://www.umassmemorialhealthcare.org/umass-memorial-center-mindfulness |dead-url=no }}</ref>——葡萄乾的正念品嚐{{sfn|Ihnen|Flynn|2008|p=148}}，那就是用心（可說是利用意志、意念、心智）的作用來品嚐葡萄乾，當中人們需要專注地品嚐和食用葡萄乾{{sfn|Teasdale|Segal|2007|pp=55–56}}<ref>Teasdale JD, Segal ZV (2007). The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness. Guilford Press.</ref><ref>Ihnen A, Flynn C (2008). The Complete Idiot's Guide to Mindfulness. Penguin.</ref>{{refn|group=note|See also [http://hfhc.ext.wvu.edu/r/download/114469 ''Eating One Raisin: A First Taste of Mindfulness''] for a hand-out file}}。透過思維上訓練並重新連接內在飢餓與飽腹感，可使意念上的進食來維持健康的和有意識的進食模式<ref>Stanszus LS, Frank P, Geiger SM (October 2019). "Healthy eating and sustainable nutrition through mindfulness? Mixed method results of a controlled intervention study". Appetite. 141: 104325. doi:10.1016/j.appet.2019.104325. PMID 31228507. S2CID 195063688.</ref>，因此讓正念飲食被認為是一種維持健康和有意識飲食模式的方式<ref>{{cite journal | vauthors = Stanszus LS, Frank P, Geiger SM | title = Healthy eating and sustainable nutrition through mindfulness? Mixed method results of a controlled intervention study | journal = Appetite | volume = 141 | pages = 104325 | date = October 2019 | pmid = 31228507 | doi = 10.1016/j.appet.2019.104325 | s2cid = 195063688 }}</ref>。

* 其他方法包括練習[[體位 (瑜伽)|瑜珈體式]]的練習，運動時需同時注意運動與身體感覺，以及[[經行|步行冥想]]<ref name="Kabat-Zinn_2013" /><ref name="Baer defines2" />。

=== 時機 ===
建議冥想者從每天約10分鐘的短暫練習開始。在人們進行持續練習後，他們會更容易把其注意力集中於呼吸上<ref name="Kabat-Zinn_2013" /><ref name="Time2014">{{cite magazine |vauthors=Pickert K |title=The art of being mindful. Finding peace in a stressed-out, digitally dependent culture may just be a matter of thinking differently |magazine=Time |volume=183 |issue=4 |pages=40–46 |date=February 2014 |pmid=24640415}}</ref><ref>Pickert K (February 2014). "The art of being mindful. Finding peace in a stressed-out, digitally dependent culture may just be a matter of thinking differently". Time. 183 (4): 40–6. PMID 24640415.</ref><ref group=web>{{Cite web|date=2020-01-16|title=Best Time to Meditate: Is There an Ideal Time for Practice?|website=Healthline|url=https://www.healthline.com/health/mental-health/best-time-to-meditate|access-date=2021-10-11|archive-date=2023-06-09|archive-url=https://web.archive.org/web/20230609182055/https://www.healthline.com/health/mental-health/best-time-to-meditate|dead-url=no}}</ref>。一句古老的[[禪宗]]諺語為：「你應該每天靜坐[[冥想]]20分鐘——除非你太忙了。然後你應該坐一個小時。」

===佛教語境；道德戒律===
在佛教語彙中，遵守道德戒律是正念或冥想的重要準備階段<ref name="#2"/>{{sfn|Wilson|2014|pp=54–55}}<ref>Mahāsi Sayādaw, ''Manual of Insight'', Chapter 5</ref>。[[止 (佛教)|止]]和[[觀 (佛教)|觀]]的概念還包括對[[苦 (佛教)|苦]]、[[無我]]和[[無常 (佛教)|無常]]現象的沉思與反思，以及對[[緣起]]和其他佛教教義的反思<ref>Mahasi Sayadaw, Practical Vipassana Instructions, pp. 22–27</ref><ref>"The Art of Living: Vipassana Meditation". Dhamma.org. Retrieved 2013-05-30.</ref><ref>Mahasi Sayadaw, ''Practical Vipassana Instructions'', pp. 22–27</ref><ref name="Art">{{cite web |url=http://www.dhamma.org/en/art.shtml |title=The Art of Living: Vipassana Meditation |publisher=Dhamma.org |access-date=2013-05-30 |archive-date=2013-07-30 |archive-url=https://web.archive.org/web/20130730030235/http://www.dhamma.org/en/art.shtml |dead-url=no }}</ref>。