编辑“覺察”（章节）

=== 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>。