编辑“覺察”（章节）

== 科學研究 ==
{{main|冥想#冥想的研究|{{le|覺察冥想的機制|Mechanisms of mindfulness meditation}}|{{le|大腦活動和冥想|Brain activity and meditation}}}}
=== 覺察練習的效果和功效 ===
自1970年以來，覺察獲得了越來越多以經驗為依據的關注<ref name="Harrington2015" /><ref name="ReferenceA" />，並且經常被研究作為[[壓力管理]]的干預措施<ref name="Sharma" /><ref name="Garland" /><ref name="Sequeira" />。薈萃分析表明它對健康成年人<ref name="Khoury2015" /><ref name="Vonderlin2020">{{cite journal |last1=Vonderlin |first1=Ruben |last2=Biermann |first2=Miriam |last3=Bohus |first3=Martin |last4=Lyssenko |first4=Lisa |title=Mindfulness-Based Programs in the Workplace: a Meta-Analysis of Randomized Controlled Trials |journal=Mindfulness |date=2 March 2020 |volume=11 |issue=7 |pages=1579–1598 |doi=10.1007/s12671-020-01328-3|doi-access=free }}</ref><ref name="Dawson2019" />、青少年和兒童<ref name="Zenner, Herrnleben-Kurz & Walach 2014" /><ref name=":0" />，以及針對不同的健康相關結果（包括體重管理<ref name="Sala2020">{{cite journal | vauthors = Sala M, Shankar Ram S, Vanzhula IA, Levinson CA | title = Mindfulness and eating disorder psychopathology: A meta-analysis | journal = The International Journal of Eating Disorders | volume = 53 | issue = 6 | pages = 834–851 | date = June 2020 | pmid = 32100320 | doi = 10.1002/eat.23247 | doi-access = free }}</ref><ref name="Carrière2018">{{cite journal | vauthors = Carrière K, Khoury B, Günak MM, Knäuper B | title = Mindfulness-based interventions for weight loss: a systematic review and meta-analysis | journal = Obesity Reviews | volume = 19 | issue = 2 | pages = 164–177 | date = February 2018 | pmid = 29076610 | doi = 10.1111/obr.12623 | s2cid = 44877765 }}</ref><ref name=Rogers2016>{{cite journal | vauthors = Rogers JM, Ferrari M, Mosely K, Lang CP, Brennan L | title = Mindfulness-based interventions for adults who are overweight or obese: a meta-analysis of physical and psychological health outcomes | journal = Obesity Reviews | volume = 18 | issue = 1 | pages = 51–67 | date = January 2017 | pmid = 27862826 | doi = 10.1111/obr.12461 | hdl-access = free | s2cid = 3977651 | hdl = 10072/393029 }}</ref>、精神疾病<ref name="Xue2019">{{cite journal | vauthors = Xue J, Zhang Y, Huang Y | title = A meta-analytic investigation of the impact of mindfulness-based interventions on ADHD symptoms | journal = Medicine | volume = 98 | issue = 23 | pages = e15957 | date = June 2019 | pmid = 31169722 | pmc = 6571280 | doi = 10.1097/MD.0000000000015957 | doi-access = free }}</ref><ref name="Cavicchioli2018">{{cite journal | vauthors = Cavicchioli M, Movalli M, Maffei C | title = The Clinical Efficacy of Mindfulness-Based Treatments for Alcohol and Drugs Use Disorders: A Meta-Analytic Review of Randomized and Nonrandomized Controlled Trials | journal = European Addiction Research | volume = 24 | issue = 3 | pages = 137–162 | date = 2018 | pmid = 30016796 | doi = 10.1159/000490762 | doi-access = free }}</ref><ref name="Spijkerman2016">{{cite journal | vauthors = Spijkerman MP, Pots WT, Bohlmeijer ET | title = Effectiveness of online mindfulness-based interventions in improving mental health: A review and meta-analysis of randomised controlled trials | journal = Clinical Psychology Review | volume = 45 | pages = 102–114 | date = April 2016 | pmid = 27111302 | doi = 10.1016/j.cpr.2016.03.009 | doi-access = free }}</ref>、心臟病<ref name="Scott-Sheldon2020" /><ref name="Pascoe2017" />、 睡眠障礙<ref name="Wang2020">{{cite journal | vauthors = Wang YY, Wang F, Zheng W, Zhang L, Ng CH, Ungvari GS, Xiang YT | title = Mindfulness-Based Interventions for Insomnia: A Meta-Analysis of Randomized Controlled Trials | journal = Behavioral Sleep Medicine | volume = 18 | issue = 1 | pages = 1–9 | date = 2020 | pmid = 30380915 | doi = 10.1080/15402002.2018.1518228 | s2cid = 53201885 }}</ref><ref name="Kanen2015">{{cite journal |last1=Kanen |first1=Jonathan |last2=Nazir |first2=Racha |last3=Sedky |first3=Karim |last4=Pradhan |first4=Basant |title=The Effects of Mindfulness-Based Interventions on Sleep Disturbance: A Meta-Analysis |journal=Adolescent Psychiatry |date=30 April 2015 |volume=5 |issue=2 |pages=105–115 |doi=10.2174/2210676605666150311222928}}</ref><ref>{{Cite web|url=https://www.youtube.com/watch?v=1JvkcstJ6Bk |archive-url=https://ghostarchive.org/varchive/youtube/20211222/1JvkcstJ6Bk |archive-date=2021-12-22 |url-status=live|title=The Science of Relaxation - Lectures by neuroscientist Martin Dresler and psychiatrist Anne Speckens|date=2020-12-09|publisher=Radboud Reflects and Donders Institute}}{{cbignore}}</ref>、癌症護理<ref name="Xunlin2020">{{cite journal | vauthors = Xunlin NG, Lau Y, Klainin-Yobas P | title = The effectiveness of mindfulness-based interventions among cancer patients and survivors: a systematic review and meta-analysis | journal = Supportive Care in Cancer | volume = 28 | issue = 4 | pages = 1563–1578 | date = April 2020 | pmid = 31834518 | doi = 10.1007/s00520-019-05219-9 | s2cid = 209331542 }}</ref><ref name="Xie2020">{{cite journal | vauthors = Xie C, Dong B, Wang L, Jing X, Wu Y, Lin L, Tian L | title = Mindfulness-based stress reduction can alleviate cancer- related fatigue: A meta-analysis | journal = Journal of Psychosomatic Research | volume = 130 | pages = 109916 | date = March 2020 | pmid = 31927347 | doi = 10.1016/j.jpsychores.2019.109916 | s2cid = 210166679 }}</ref><ref name=":2">{{cite journal | vauthors = Nnate DA, Anyachukwu CC, Igwe SE, Abaraogu UO | title = Mindfulness-based interventions for psychological wellbeing and quality of life in men with prostate cancer: A systematic review and meta-analysis | journal = Psycho-Oncology | volume = 30 | issue = 10 | pages = 1680–1690 | date = October 2021 | pmid = 34139035 | doi = 10.1002/pon.5749 | s2cid = 235470939 | doi-access = free }}</ref><ref name=":3">{{cite journal | vauthors = Cillessen L, Johannsen M, Speckens AE, Zachariae R | title = Mindfulness-based interventions for psychological and physical health outcomes in cancer patients and survivors: A systematic review and meta-analysis of randomized controlled trials | journal = Psycho-Oncology | volume = 28 | issue = 12 | pages = 2257–2269 | date = December 2019 | pmid = 31464026 | doi = 10.1002/pon.5214 | pmc = 6916350 }}</ref>、成人自閉症治療<ref>{{cite journal | vauthors = Benevides TW, Shore SM, Andresen ML, Caplan R, Cook B, Gassner DL, Erves JM, Hazlewood TM, King MC, Morgan L, Murphy LE, Purkis Y, Rankowski B, Rutledge SM, Welch SP, Wittig K | display-authors = 6 | title = Interventions to address health outcomes among autistic adults: A systematic review | journal = Autism | volume = 24 | issue = 6 | pages = 1345–1359 | date = August 2020 | pmid = 32390461 | pmc = 7787674 | doi = 10.1177/1362361320913664 | doi-access = free }}</ref>、多發性硬化症<ref name="Simpson2020">{{cite journal | vauthors = Simpson R, Simpson S, Ramparsad N, Lawrence M, Booth J, Mercer SW | title = Effects of Mindfulness-based interventions on physical symptoms in people with multiple sclerosis - a systematic review and meta-analysis | journal = Multiple Sclerosis and Related Disorders | volume = 38 | pages = 101493 | date = February 2020 | pmid = 31835209 | doi = 10.1016/j.msard.2019.101493 | s2cid = 209232064 | url = http://eprints.gla.ac.uk/202343/7/202343.pdf | access-date = 2023-02-06 | archive-date = 2023-03-06 | archive-url = https://web.archive.org/web/20230306145218/http://eprints.gla.ac.uk/202343/7/202343.pdf | dead-url = no }}</ref><ref>{{cite journal | vauthors = Di Cara M, Grezzo D, Palmeri R, Lo Buono V, Cartella E, Micchia K, Formica C, Rifici C, Sessa E, D'Aleo G, Maresca G, Bramanti P, Corallo F | display-authors = 6 | title = Psychological well-being in people with multiple sclerosis: a descriptive review of the effects obtained with mindfulness interventions | journal = Neurological Sciences | volume = 43 | issue = 1 | pages = 211–217 | date = January 2022 | pmid = 34697659 | pmc = 8724219 | doi = 10.1007/s10072-021-05686-1 }}</ref>及其他健康相關疾病<ref name="DiRenzo2018">{{cite journal | vauthors = DiRenzo D, Crespo-Bosque M, Gould N, Finan P, Nanavati J, Bingham CO | title = Systematic Review and Meta-analysis: Mindfulness-Based Interventions for Rheumatoid Arthritis | journal = Current Rheumatology Reports | volume = 20 | issue = 12 | pages = 75 | date = October 2018 | pmid = 30338418 | pmc = 6233984 | doi = 10.1007/s11926-018-0787-4 }}</ref><ref name="Guo2019">{{cite journal | vauthors = Guo J, Wang H, Luo J, Guo Y, Xie Y, Lei B, Wiley J, Whittemore R | display-authors = 6 | title = Factors influencing the effect of mindfulness-based interventions on diabetes distress: a meta-analysis | journal = BMJ Open Diabetes Research & Care | volume = 7 | issue = 1 | pages = e000757 | date = 11 December 2019 | pmid = 31908794 | pmc = 6936501 | doi = 10.1136/bmjdrc-2019-000757 | doi-access = free }}</ref><ref name="Demarzo2015">{{cite journal | vauthors = Demarzo MM, Montero-Marin J, Cuijpers P, Zabaleta-del-Olmo E, Mahtani KR, Vellinga A, Vicens C, López-del-Hoyo Y, García-Campayo J | display-authors = 6 | title = The Efficacy of Mindfulness-Based Interventions in Primary Care: A Meta-Analytic Review | journal = Annals of Family Medicine | volume = 13 | issue = 6 | pages = 573–582 | date = November 2015 | pmid = 26553897 | pmc = 4639383 | doi = 10.1370/afm.1863 | doi-access = free }}</ref>）的有益影響。2014年於JAMA上發表的一項經常被引用關於冥想研究的薈萃分析<ref name="PMID 24395196">{{cite journal | vauthors = Goyal M, Singh S, Sibinga EM, Gould NF, Rowland-Seymour A, Sharma R, Berger Z, Sleicher D, Maron DD, Shihab HM, Ranasinghe PD, Linn S, Saha S, Bass EB, Haythornthwaite JA | display-authors = 6 | title = Meditation programs for psychological stress and well-being: a systematic review and meta-analysis | url = https://archive.org/details/sim_jama-internal-medicine_2014-03_174_3/page/357 | journal = JAMA Internal Medicine | volume = 174 | issue = 3 | pages = 357–368 | date = March 2014 | pmid = 24395196 | pmc = 4142584 | doi = 10.1001/jamainternmed.2013.13018 }}</ref>指出沒有足夠的證據證明冥想計劃對積極的情緒、注意力、物質使用、飲食習慣、睡眠和體重具任何影響，但發現有適度的證據表明冥想可以減少焦慮、抑鬱和疼痛。然而，這項研究包括一組高度異質的冥想風格（即它並沒有專門關注覺察冥想），這是本研究的一個重大局限性。此外，雖然眾所周知覺察對診斷出患有各種類型癌症的個體具有積極的心理影響<ref name=":3" />，關於它對患有前列腺癌的男患者療效的證據尚不清楚<ref name=":2" />。

儘管一些研究的方法論質量參差，然而經已進行了數以千計的冥想研究，最近的評論指出了當中的許多問題<ref name="Creswell" /><ref name="Tomlinson2017" /><ref name=Tang2015>{{cite journal | vauthors = Tang YY, Hölzel BK, Posner MI | title = The neuroscience of mindfulness meditation | journal = Nature Reviews. Neuroscience | volume = 16 | issue = 4 | pages = 213–225 | date = April 2015 | pmid = 25783612 | doi = 10.1038/nrn3916 | s2cid = 54521922 }}</ref>。儘管如此，覺察冥想是一個熱門的研究課題，許多冥想對各種條件和結果都有潛在的好處。例如，覺察練習也被用於改善運動表現<ref name=Colzato2017>{{cite journal |doi= 10.1007/s41465-017-0018-3 |title=How Different Types of Meditation Can Enhance Athletic Performance Depending on the Specific Sport Skills |journal=Journal of Cognitive Enhancement |volume=1 |issue=2 |pages=122–26 |year=2017 |last1=Colzato |first1= Lorenza S |last2=Kibele |first2=Armin| name-list-style = vanc |doi-access=free }}</ref><ref name=Noetel2019 />，作為對有特殊需要兒童及其照顧者的有益干預<ref name= Petcharat2017>{{cite journal | vauthors = Petcharat M, Liehr P | title = Mindfulness training for parents of children with special needs: Guidance for nurses in mental health practice | journal = Journal of Child and Adolescent Psychiatric Nursing | volume = 30 | issue = 1 | pages = 35–46 | date = February 2017 | pmid = 28449389 | doi = 10.1111/jcap.12169 | s2cid = 3775407 }}</ref><ref name= Fuchs2017>{{cite journal |doi= 10.9782/2159-4341-20.2.56 |title=A Promising Practice: School-Based Mindfulness-Based Stress Reduction for Children with Disabilities |journal=Journal of International Special Needs Education |volume=20 |issue=2 |pages=56–66 |year=2017 |last1=Fuchs |first1=Wendy W |last2=Mundschenk |first2=Nancy J |last3=Groark |first3=Brian |s2cid=152021458 | name-list-style = vanc }}</ref><ref name= Cachia2016 >{{cite journal |doi= 10.1007/s40489-016-0074-0 |title= Mindfulness in Individuals with Autism Spectrum Disorder: A Systematic Review and Narrative Analysis |journal=Review Journal of Autism and Developmental Disorders |volume=3 |issue=2 |pages=165–78 |year=2016 |last1=Cachia |first1=Renee L |last2= Anderson |first2= Angelika |last3=Moore |first3=Dennis W |s2cid= 146901638 | name-list-style = vanc }}</ref>，作為失眠症患者的可行治療選擇<ref name=Garland2016>{{cite journal | vauthors = Garland SN, Zhou ES, Gonzalez BD, Rodriguez N | title = The Quest for Mindful Sleep: A Critical Synthesis of the Impact of Mindfulness-Based Interventions for Insomnia | journal = Current Sleep Medicine Reports | volume = 2 | issue = 3 | pages = 142–151 | date = September 2016 | pmid = 28191449 | pmc = 5300077 | doi = 10.1007/s40675-016-0050-3 }}</ref><ref name=Ong2017>{{cite journal | vauthors = Ong JC, Smith CE | title = Using Mindfulness for the Treatment of Insomnia | journal = Current Sleep Medicine Reports | volume = 3 | issue = 2 | pages = 57–65 | date = June 2017 | pmid = 30294523 | pmc = 6171769 | doi = 10.1007/s40675-017-0068-1 }}</ref>，作為健康老齡化的有效干預措施<ref name= Kurth2017>{{cite journal |doi= 10.1007/s41465-017-0027-2 |title=Aging Mindfully to Minimize Cognitive Decline |journal=Journal of Cognitive Enhancement |volume=1 |issue=2 |pages=108–14 |year=2017 |last1=Kurth |first1=Florian |last2=Cherbuin |first2=Nicolas |last3=Luders |first3=Eileen |s2cid=148812598 | name-list-style = vanc }}</ref><ref name=Xu2017>{{cite journal | vauthors = Xu J | title = A Tripartite Function of Mindfulness in Adjustment to Aging: Acceptance, Integration, and Transcendence | journal = The Gerontologist | volume = 58 | issue = 6 | pages = 1009–1015 | date = November 2018 | pmid = 30395235 | doi = 10.1093/geront/gnx100 | s2cid = 53218725 }}</ref><ref name= Acevedo2016>{{cite journal | vauthors = Acevedo BP, Pospos S, Lavretsky H | title = The Neural Mechanisms of Meditative Practices: Novel Approaches for Healthy Aging | journal = Current Behavioral Neuroscience Reports | volume = 3 | issue = 4 | pages = 328–339 | year = 2016 | pmid = 27909646 | pmc = 5110576 | doi = 10.1007/s40473-016-0098-x }}</ref>，作為皮膚狀況管理的策略<ref name=Hutton2016>{{cite journal |last1=Hutton |first1=Jane | name-list-style = vanc |author-link= Jane Hutton |title=How can mindfulness help patients with skin conditions |journal= Dermatological Nursing |volume=15 |issue=3 |pages=32–35 |date=Sep 2016 |oclc=6841989774 }}</ref>，並作為懷孕和圍產期的干預措施<ref name= Isgut2017>{{cite journal | vauthors = Isgut M, Smith AK, Reimann ES, Kucuk O, Ryan J | title = The impact of psychological distress during pregnancy on the developing fetus: biological mechanisms and the potential benefits of mindfulness interventions | journal = Journal of Perinatal Medicine | volume = 45 | issue = 9 | pages = 999–1011 | date = December 2017 | pmid = 28141546 | doi = 10.1515/jpm-2016-0189 | doi-access = free }}</ref><ref name= Dhillon2017>{{cite journal | vauthors = Dhillon A, Sparkes E, Duarte RV | title = Mindfulness-Based Interventions During Pregnancy: a Systematic Review and Meta-analysis | journal = Mindfulness | volume = 8 | issue = 6 | pages = 1421–1437 | year = 2017 | pmid = 29201244 | pmc = 5693962 | doi = 10.1007/s12671-017-0726-x }}</ref><ref name= MatvinekoSikar2016>{{cite journal | vauthors = Matvienko-Sikar K, Lee L, Murphy G, Murphy L | title = The effects of mindfulness interventions on prenatal well-being: A systematic review | journal = Psychology & Health | volume = 31 | issue = 12 | pages = 1415–1434 | date = December 2016 | pmid = 27539908 | doi = 10.1080/08870446.2016.1220557 | s2cid = 30061019 }}</ref>。最近的研究還表明，覺察冥想可以利用多種獨特的機制顯著減輕身體疼痛<ref name=Zeidan>{{cite journal | vauthors = Zeidan F, Vago DR | title = Mindfulness meditation-based pain relief: a mechanistic account | journal = Annals of the New York Academy of Sciences | volume = 1373 | issue = 1 | pages = 114–127 | date = June 2016 | pmid = 27398643 | pmc = 4941786 | doi = 10.1111/nyas.13153 | bibcode = 2016NYASA1373..114Z }}</ref>。冥想也可以讓人調節疼痛。當人們暴露於加熱引起的疼痛時，覺察冥想參與者的腦部掃描（透過使用[[功能性磁共振成像|功能性磁振造影]]）顯示他們的大腦同樣注意到該疼痛，然而它不會轉換為可感知的疼痛信號。因此，他們的疼痛減輕了40%至50%<ref>{{cite journal | vauthors = Zeidan F, Martucci KT, Kraft RA, Gordon NS, McHaffie JG, Coghill RC | title = Brain mechanisms supporting the modulation of pain by mindfulness meditation | journal = The Journal of Neuroscience | volume = 31 | issue = 14 | pages = 5540–5548 | date = April 2011 | pmid = 21471390 | pmc = 3090218 | doi = 10.1523/JNEUROSCI.5791-10.2011 }}</ref>。

此外，覺察冥想似乎也會導致端粒長度增加<ref name="Schutte2014" />，考慮到短端粒可能是多種慢性健康狀況發展的風險因素，這是一個重要發現<ref name="Shammas2011">{{cite journal | vauthors = Shammas MA | title = Telomeres, lifestyle, cancer, and aging | journal = Current Opinion in Clinical Nutrition and Metabolic Care | volume = 14 | issue = 1 | pages = 28–34 | date = January 2011 | pmid = 21102320 | pmc = 3370421 | doi = 10.1097/MCO.0b013e32834121b1 }}</ref>。研究還調查了針對不同患者群體的覺察運動和覺察練習<ref name="Li2018">{{cite journal | vauthors = Li J, Shen J, Wu G, Tan Y, Sun Y, Keller E, Jiang Y, Wu J | display-authors = 6 | title = Mindful exercise versus non-mindful exercise for schizophrenia: A systematic review and meta-analysis of randomized controlled trials | journal = Complementary Therapies in Clinical Practice | volume = 32 | pages = 17–24 | date = August 2018 | pmid = 30057047 | doi = 10.1016/j.ctcp.2018.04.003 | s2cid = 51865864 }}</ref><ref name="Zou2019">{{cite journal | vauthors = Zou L, Zhang Y, Yang L, Loprinzi PD, Yeung AS, Kong J, Chen KW, Song W, Xiao T, Li H | display-authors = 6 | title = Are Mindful Exercises Safe and Beneficial for Treating Chronic Lower Back Pain? A Systematic Review and Meta-Analysis of Randomized Controlled Trials | journal = Journal of Clinical Medicine | volume = 8 | issue = 5 | pages = 628 | date = May 2019 | pmid = 31072005 | pmc = 6571780 | doi = 10.3390/jcm8050628 | doi-access = free }}</ref>。基於覺察的方法是越來越多興趣研究的主要課題，從2003年發表了52篇論文，到2012年增加到477篇<ref name=Time2014 />。直至2014年初，經已發表了近100篇的[[隨機對照試驗]]<ref name=NYTimes2014>{{cite news |first=Dan |last=Hurley |name-list-style=vanc |title=Breathing In vs. Spacing Out |date=January 14, 2014 |work=[[The New York Times]] Magazine |url=https://www.nytimes.com/2014/01/19/magazine/breathing-in-vs-spacing-out.html |access-date=April 9, 2014 |archive-date=2020-10-14 |archive-url=https://web.archive.org/web/20201014044848/https://www.nytimes.com/2014/01/19/magazine/breathing-in-vs-spacing-out.html |dead-url=no }}</ref>。

=== 神經學研究 ===
研究性學習也集中於利用神經成像技術、生理測量和行為測試來研究覺察對大腦的影響<ref name="Creswell" /><ref name=Sequeira>{{cite journal | vauthors = Sequeira S | title = Foreword to Advances in Meditation Research: neuroscience and clinical applications | journal = Annals of the New York Academy of Sciences | volume = 1307 | issue = 1 | pages = v-vi | date = January 2014 | pmid = 24571183 | doi = 10.1111/nyas.12305 | s2cid = 30918843 | bibcode = 2014NYASA1307D...5S }}</ref><ref name="Tang">{{cite journal | vauthors = Tang YY, Posner MI | title = Special issue on mindfulness neuroscience | journal = Social Cognitive and Affective Neuroscience | volume = 8 | issue = 1 | pages = 1–3 | date = January 2013 | pmid = 22956677 | pmc = 3541496 | doi = 10.1093/scan/nss104 }}</ref>。關於覺察冥想如何運作的神經學觀點研究表明，它在注意力調節、身體意識和情緒調節的組成部分中發揮作用<ref name="Holzel" />。在考慮到責任感、真實性、同情心、自我接納和性格等方面時，研究表明，覺察冥想有助於形成更連貫、更健康的自我意識和認同感<ref>{{cite journal | vauthors = Crescentini C, Capurso V | title = Mindfulness meditation and explicit and implicit indicators of personality and self-concept changes | journal = Frontiers in Psychology | volume = 6 | pages = 44 | year = 2015 | pmid = 25688222 | pmc = 4310269 | doi = 10.3389/fpsyg.2015.00044 | doi-access = free }}</ref><ref name=Crescentini>{{cite journal | vauthors = Crescentini C, Matiz A, Fabbro F | title = Improving personality/character traits in individuals with alcohol dependence: the influence of mindfulness-oriented meditation | journal = Journal of Addictive Diseases | volume = 34 | issue = 1 | pages = 75–87 | year = 2015 | pmid = 25585050 | doi = 10.1080/10550887.2014.991657 | s2cid = 8250105 }}</ref>。神經成像技術表明，正念冥想等覺察練習跟「[[前扣帶皮層]]、[[島葉]]、{{le|顳頂交界點|Temporoparietal junction}}、{{le|額葉邊緣網絡|fronto-limbic network}}和{{le|預設模式網絡|Default mode network}}的結構」<ref name=Holzel>{{cite journal | vauthors = Hölzel BK, Lazar SW, Gard T, Schuman-Olivier Z, Vago DR, Ott U | title = How Does Mindfulness Meditation Work? Proposing Mechanisms of Action From a Conceptual and Neural Perspective | journal = Perspectives on Psychological Science | volume = 6 | issue = 6 | pages = 537–559 | date = November 2011 | pmid = 26168376 | doi = 10.1177/1745691611419671 | s2cid = 2218023 }}</ref><ref name=Gotink2>{{cite journal | vauthors = Gotink RA, Meijboom R, Vernooij MW, Smits M, Hunink MG | title = 8-week Mindfulness Based Stress Reduction induces brain changes similar to traditional long-term meditation practice - A systematic review | journal = Brain and Cognition | volume = 108 | pages = 32–41 | date = October 2016 | pmid = 27429096 | doi = 10.1016/j.bandc.2016.07.001 | s2cid = 205791079 }}</ref>。此外，覺察冥想可以預防或延緩[[輕度認知障礙]]和[[阿茲海默症]]疾病的發作<ref name=Larouche>{{cite journal | vauthors = Larouche E, Hudon C, Goulet S | title = Potential benefits of mindfulness-based interventions in mild cognitive impairment and Alzheimer's disease: an interdisciplinary perspective | journal = Behavioural Brain Research | volume = 276 | pages = 199–212 | date = January 2015 | pmid = 24893317 | doi = 10.1016/j.bbr.2014.05.058 | hdl-access = free | s2cid = 36235259 | hdl = 20.500.11794/39836 }}</ref>。此外，覺察引起的情緒和行為變化被發現是跟大腦的功能和結構變化有關<ref name="Gotink2" /><ref name=Last2017>{{cite journal | vauthors = Last N, Tufts E, Auger LE | title = The Effects of Meditation on Grey Matter Atrophy and Neurodegeneration: A Systematic Review | journal = Journal of Alzheimer's Disease | volume = 56 | issue = 1 | pages = 275–286 | year = 2017 | pmid = 27983555 | doi = 10.3233/JAD-160899 }}</ref>。也有建議大腦的預設模式網絡可用作監測冥想治療效果的一種潛在生物標誌物<ref name=biomarker>{{cite journal | vauthors = Simon R, Engström M | title = The default mode network as a biomarker for monitoring the therapeutic effects of meditation | journal = Frontiers in Psychology | volume = 6 | pages = 776 | year = 2015 | pmid = 26106351 | pmc = 4460295 | doi = 10.3389/fpsyg.2015.00776 | doi-access = free }}</ref>。最近的研究還表明，覺察練習可以影響基因表達，從而降低炎症相關疾病的風險和生物標誌物的有利變化<ref name= Buric2017>{{cite journal | vauthors = Buric I, Farias M, Jong J, Mee C, Brazil IA | title = What Is the Molecular Signature of Mind-Body Interventions? A Systematic Review of Gene Expression Changes Induced by Meditation and Related Practices | journal = Frontiers in Immunology | volume = 8 | pages = 670 | year = 2017 | pmid = 28670311 | pmc = 5472657 | doi = 10.3389/fimmu.2017.00670 | doi-access = free }}</ref><ref name=Sanada2017>{{cite journal | vauthors = Sanada K, Alda Díez M, Salas Valero M, Pérez-Yus MC, Demarzo MM, Montero-Marín J, García-Toro M, García-Campayo J | display-authors = 6 | title = Effects of mindfulness-based interventions on biomarkers in healthy and cancer populations: a systematic review | journal = BMC Complementary and Alternative Medicine | volume = 17 | issue = 1 | pages = 125 | date = February 2017 | pmid = 28231775 | pmc = 5324275 | doi = 10.1186/s12906-017-1638-y }}</ref>。

在覺察減壓之後，大腦區域中負責調節情緒、自我參照處理、學習和記憶過程的灰質濃度顯示出密度變化<ref name= HolzelCarmody2011 >{{cite journal | vauthors = Hölzel BK, Carmody J, Vangel M, Congleton C, Yerramsetti SM, Gard T, Lazar SW | title = Mindfulness practice leads to increases in regional brain gray matter density | journal = Psychiatry Research | volume = 191 | issue = 1 | pages = 36–43 | date = January 2011 | pmid = 21071182 | pmc = 3004979 | doi = 10.1016/j.pscychresns.2010.08.006 }}</ref><ref name="biomarker" />。此外，覺察減壓的實踐與免疫系統的改善有關<ref name="Creswell"/><ref name="BlackSlavich2016"/>，這可以解釋減輕壓力與提高生活質量之間的相關性<ref name=deVibe2017>{{cite journal |vauthors= de Vibe M, Bjørndal A, Fattah S, Dyrdal GM, Halland E, Tanner-Smith EE |title= Mindfulness‐based stress reduction (MBSR) for improving health, quality of life and social functioning in adults: a systematic review and meta‐analysis |journal= Campbell Systematic Reviews |volume=13 |issue=1 |pages=1–264| doi=10.4073/csr.2017.11 |year=2017|doi-access= free}}</ref>。這些變化的部分原因是[[前額葉皮層]]（執行功能）和[[海馬體]]（學習和記憶能力）增厚的結果，[[杏仁核]]（情緒和壓力反應）的萎縮，與加強腦細胞之間的聯繫<ref name=pmid22393318>{{cite journal | vauthors = Luders E, Kurth F, Mayer EA, Toga AW, Narr KL, Gaser C | title = The unique brain anatomy of meditation practitioners: alterations in cortical gyrification | journal = Frontiers in Human Neuroscience | volume = 6 | pages = 34 | year = 2012 | pmid = 22393318 | pmc = 3289949 | doi = 10.3389/fnhum.2012.00034 | doi-access = free}}
*{{cite news |author=Mark Wheeler |date=March 14, 2012 |title=Evidence builds that meditation strengthens the brain, UCLA researchers say |work=UCLA Newsroom |url=http://newsroom.ucla.edu/releases/evidence-builds-that-meditation-230237 |archive-url=https://web.archive.org/web/20140505002155/http://newsroom.ucla.edu/releases/evidence-builds-that-meditation-230237 |archive-date=2014-05-05}}</ref><ref name=CRD>{{cite journal | pmid = 21534932 | year = 2011 | last1 = Fjorback | first1 = L. O. | last2 = Arendt | first2 = M. | last3 = Ornbøl | first3 = E. | last4 = Fink | first4 = P. | last5 = Walach | first5 = H. | title = Mindfulness-based stress reduction and mindfulness-based cognitive therapy: A systematic review of randomized controlled trials | journal = Acta Psychiatrica Scandinavica | volume = 124 | issue = 2 | pages = 102–119 | doi = 10.1111/j.1600-0447.2011.01704.x | s2cid = 8410167 }}</ref><ref name=SAMHSA>{{cite web |url= http://nrepp.samhsa.gov/ViewIntervention.aspx?id=238 |publisher= [[Substance Abuse and Mental Health Services Administration]] |title= Intervention Summary: Mindfulness-Based Stress Reduction (MBSR) |access-date= February 8, 2015 |archive-date= 2015-02-09  |archive-url= https://web.archive.org/web/20150209023621/http://nrepp.samhsa.gov/ViewIntervention.aspx?id=238 |url-status= dead }}</ref>。相比於不冥想的人，長期冥想者有大量的{{le|腦迴化|Gyrification}}（大腦皮層的「折疊」，可能會讓大腦更快地處理信息）。再者，在旋轉量和冥想年數之間發現了直接相關性，這可能進一步證明了大腦的神經可塑性，或適應環境變化的能力<ref name=pmid22393318 />。

=== 覺察與其他變體的關聯 ===
覺察（作為一種特質，有別於覺察「練習」）與許多結果有關。綜上所述<ref name=KengSmoskiRobins2011/>，鏗（Keng）、斯莫斯基（Smoski）與羅賓斯（Robins）總結為：「特質覺察與具有更高水平的生活滿意度、宜人性、盡責心、活力、自尊、同理心、自主感、能力、樂觀和愉快的情感相關聯。2020年的一項研究發現了覺察(正念)傾向與親社會行為之間的聯繫<ref>{{Cite journal|last1=Xiao|first1=Qianguo|last2=Hu|first2=Chunmei|last3=Wang|first3=Ting|date=2020-11-01|title=Mindfulness Practice Makes Moral People More Moral|journal=Mindfulness|volume=11|issue=11 |pages=2639–2650|doi=10.1007/s12671-020-01478-4|s2cid=225428262|issn=1868-8535}}</ref>。研究還表明，正念與抑鬱、神經質、心不在焉、游離、沈思、認知反應、社交焦慮、情緒調節障礙、經驗性迴避、述情障礙、精神病背景下的妄想體驗強度與一般的心理症狀之間存在著顯著的負相關（引文中省略了對基礎研究的參考）。

=== 覺察的效果 ===
跟覺察計劃的影響相比，人們鮮有進行對增加或減少該機制的研究，因此我們對覺察練習的相關組成部分所知甚少。例如，綜合分析表明，跟主動控制組別相比，覺察練習確實會增加覺察<ref name=":0">{{cite journal | vauthors = Dunning DL, Griffiths K, Kuyken W, Crane C, Foulkes L, Parker J, Dalgleish T | title = Research Review: The effects of mindfulness-based interventions on cognition and mental health in children and adolescents - a meta-analysis of randomized controlled trials | journal = Journal of Child Psychology and Psychiatry, and Allied Disciplines | volume = 60 | issue = 3 | pages = 244–258 | date = March 2019 | pmid = 30345511 | pmc = 6546608 | doi = 10.1111/jcpp.12980 }}</ref><ref name="Dawson2019">{{cite journal | vauthors = Dawson AF, Brown WW, Anderson J, Datta B, Donald JN, Hong K, Allan S, Mole TB, Jones PB, Galante J | display-authors = 6 | title = Mindfulness-Based Interventions for University Students: A Systematic Review and Meta-Analysis of Randomised Controlled Trials | journal = Applied Psychology: Health and Well-Being | volume = 12 | issue = 2 | pages = 384–410 | date = July 2020 | pmid = 31743957 | doi = 10.1111/aphw.12188 | s2cid = 208186271 | url = https://www.repository.cam.ac.uk/handle/1810/298200 | access-date = 2023-02-06 | archive-date = 2023-03-06 | archive-url = https://web.archive.org/web/20230306145115/https://www.repository.cam.ac.uk/handle/1810/298200 | dead-url = no }}</ref>。這可能是因為我們不知道如何衡量覺察。這也可能是覺察是劑量依賴性的，並隨著經驗的增長而增加<ref name=Baer2006>{{cite journal | vauthors = Baer RA, Smith GT, Hopkins J, Krietemeyer J, Toney L | title = Using self-report assessment methods to explore facets of mindfulness | url = https://archive.org/details/sim_assessment_2006-03_13_1/page/27 | journal = Assessment | volume = 13 | issue = 1 | pages = 27–45 | date = March 2006 | pmid = 16443717 | doi = 10.1177/1073191105283504 | s2cid = 16304094 }}</ref><ref name=Baer2012>{{Cite journal|title=Mindfulness and self-compassion as predictors of psychological wellbeing in long-term meditators and matched nonmeditators|first1=Ruth A.|last1=Baer|first2=Emily L. B.|last2=Lykins|first3=Jessica R. | name-list-style = vanc |last3=Peters|s2cid=15972961|date=May 1, 2012|journal=The Journal of Positive Psychology|volume=7|issue=3|pages=230–238|doi=10.1080/17439760.2012.674548}}</ref><ref name=Bergomi2015>{{Cite journal|title=Meditation Practice and Self-Reported Mindfulness: a Cross-Sectional Investigation of Meditators and Non-Meditators Using the Comprehensive Inventory of Mindfulness Experiences (CHIME)|first1=Claudia|last1=Bergomi|author2-link=Wolfgang Tschacher|first2=Wolfgang|last2=Tschacher|first3=Zeno|last3=Kupper|s2cid=141621092|name-list-style=vanc|date=December 1, 2015|journal=Mindfulness|volume=6|issue=6|pages=1411–1421|doi=10.1007/s12671-015-0415-6|url=http://doc.rero.ch/record/331880/files/12671_2015_Article_415.pdf|access-date=2023-02-06|archive-date=2023-08-11|archive-url=https://web.archive.org/web/20230811074625/https://doc.rero.ch/record/331880/files/12671_2015_Article_415.pdf|dead-url=no}}</ref>。發現「結果為自我報告的覺察與冥想練習之間的關聯提供了證據，並表明覺察與當前的持續實踐特別相關，而不是多年積累的練習。」對其他機制的一些研究經已完成。一項從注意力競爭的角度對這種機制進行了概念化的研究<ref name=Suelmann2018>{{cite journal | vauthors = Suelmann H, Brouwers A, Snippe E | title = Explaining Variations in Mindfulness Levels in Daily Life | journal = Mindfulness | volume = 9 | issue = 6 | pages = 1895–1906 | date = December 1, 2018 | pmid = 30524516 | pmc = 6244631 | doi = 10.1007/s12671-018-0932-1 }}</ref>，這可能是因為我們不知道如何衡量覺察。在對該框架的測試中，發現覺察與（正如預測的那樣）具有被激活的保持覺察意圖、感覺良好、不著急與非常忙碌相關聯。關於感覺良好和覺察之間的關係，一項不同的研究<ref name=Gotink2016>{{cite journal | vauthors = Gotink RA, Hermans KS, Geschwind N, De Nooij R, De Groot WT, Speckens AE | title = Mindfulness and mood stimulate each other in an upward spiral: a mindful walking intervention using experience sampling | journal = Mindfulness | volume = 7 | issue = 5 | pages = 1114–1122 | date = December 1, 2016 | pmid = 27642373 | pmc = 5010615 | doi = 10.1007/s12671-016-0550-8 }}</ref>發現，因果關係可能是雙向的：感覺良好會增加覺察，而覺察增加會讓人感覺良好。

一種理論提出了一種稱為「重新感知」的額外機制。重新感知是在經歷了所有的意圖、注意力、和態度之後，在保持覺察的過程之後所產生的有益效果。人們透過重新感知，其視角發生了轉變。重新感知容許從思想、情感與生理感覺分離，並允許一個人與他們共存而不是被他們定義<ref>{{cite journal | vauthors = Shapiro SL, Carlson LE, Astin JA, Freedman B | title = Mechanisms of mindfulness | url = https://archive.org/details/sim_journal-of-clinical-psychology_2006-03_62_3/page/373 | journal = Journal of Clinical Psychology | volume = 62 | issue = 3 | pages = 373–386 | date = March 2006 | pmid = 16385481 | doi = 10.1002/jclp.20237 }}</ref>。