培養(yǎng)正念覺(jué)知課件

1、培養(yǎng)正念覺(jué)知How does our brain experience the world?我們的大腦如何體驗(yàn)外在世界？Signals from sensory pathways 來(lái)自感官途徑的信號(hào)Sensory signals from cranial nerves 來(lái)自顱神經(jīng)的感官信號(hào)Body signals from spinal nerves 來(lái)自脊神經(jīng)的軀體信號(hào)Visceral signals from internal organs 來(lái)自?xún)?nèi)臟的信號(hào)How does our brain experience the world?我們的大腦如何體驗(yàn)外在世界？大腦如何體驗(yàn)世界？Signa

2、ls from emotional pathways來(lái)自情緒途徑的信號(hào)三合一的腦結(jié)構(gòu)Reptilian brainPaleomammalian brainNeomammalian brain爬蟲(chóng)類(lèi)的大腦古哺乳動(dòng)物的大腦新哺乳動(dòng)物的大腦邊緣系統(tǒng)皮質(zhì)：情緒中心邊緣系統(tǒng)皮質(zhì)：情緒中心情緒中心影響感官如何體驗(yàn)外在世界Signals from cortical pathways 來(lái)自皮層途徑的信號(hào) 三合一的腦結(jié)構(gòu)Reptilian brainPaleomammalian brainNeomammalian brain爬蟲(chóng)類(lèi)的大腦古哺乳動(dòng)物的大腦新哺乳動(dòng)物的大腦Emotion recognition an

3、d emotion regulation (Davidson, 2002) 情緒識(shí)別與情緒調(diào)節(jié)1) Amygdala: register emotional significance of a stimulus; 2) Hippocampus: creates and retrieves memories associated with the stimulus; 3) ACC: focus on the situation effectively; 4) Orbito-frontal: inhibits inappropriate actions in favor of long-term

4、advantage; 5) Ventromedial: emotions are experienced and situation is evaluated; 6) Dorsolateral: to form plans and concepts and choose actions (Davidson, 2002)眶后前額葉皮質(zhì)腹正中前額葉皮質(zhì)背外側(cè)前額葉皮質(zhì)杏仁核海馬扣帶回前額葉: 大腦CEO How does our mind get distorted?我們的心智活動(dòng)如何被歪曲？(1) A brain dominated by intense negative emotions 被強(qiáng)

5、烈的負(fù)性情緒控制的大腦杏仁核(2) A brain dominated by hedonistic impulses 被享樂(lè)沖動(dòng)支配的大腦腹側(cè)被蓋區(qū)丘腦海馬藍(lán)斑核背側(cè)與中央脊束核杏仁體隔膜伏隔核前額葉皮質(zhì)(3) A brain dominated by distorted beliefs 被歪曲的信念支配的大腦杏仁核(4) A brain dominated by mindless habitual reaction patterns 被習(xí)慣性反應(yīng)模式支配的大腦尾狀核殼核前扣帶回杏仁核眶部額葉皮質(zhì)被習(xí)慣性反應(yīng)模式支配的大腦悟迷A distorted mind can lead to a dis

6、torted brain歪曲的心智活動(dòng)可以導(dǎo)致歪曲的大腦Experience-induced changes in synaptic efficiency (Kandel, 2001) 經(jīng)驗(yàn)誘導(dǎo)的突觸功效改變Pre-之前Post-之后B: LTP后的突觸，突觸前神經(jīng)元釋放更多的神經(jīng)遞質(zhì)；突觸后神經(jīng)元包含了更多的神經(jīng)遞質(zhì)受體；這些受體的開(kāi)放時(shí)間也延長(zhǎng)（以星號(hào)表示）A: LTP 前的單一突觸Cultivating mindfulness培養(yǎng)正念覺(jué)知What is Mindfulness?正念覺(jué)知是什么？Actively maintaining a clear awareness of our me

7、ntal activities from moment to moment 時(shí)刻主動(dòng)保持對(duì)心智活動(dòng)的清醒覺(jué)知Goals of mindfulness training 正念覺(jué)知訓(xùn)練的目標(biāo) To practice mindful observation of our mental processes 鍛煉有意識(shí)的觀察我們的心智活動(dòng)To develop mindful awareness of our habitual affective, cognitive, and behavioral response patterns 培養(yǎng)對(duì)習(xí)慣性的情感，認(rèn)知以及行為反應(yīng)模式有意識(shí)的覺(jué)知Free our

8、mind from mindless habitual response patterns 將我們的心智活動(dòng)從無(wú)意識(shí)的習(xí)慣性反應(yīng)模式中解放出來(lái)How to cultivate mindfulness? 如何培養(yǎng)正念覺(jué)知？Observe breathing 觀呼吸Observe body sensations and movements 觀軀體感覺(jué)和運(yùn)動(dòng)Observe mental activities (including feelings, impulses, and thoughts) 觀心智活動(dòng)（包括情感，沖動(dòng)和思維習(xí)慣）The key is : 關(guān)鍵在于Just to observe

9、只觀察Not to judge 不批判Not to react 不做反應(yīng)Always ask yourself these mindful questions: 常常問(wèn)自己這些有意識(shí)的問(wèn)題 What am I doing now? 我在做什么？Is it a response out of a mindful choose? 這是出自有意識(shí)選擇的反應(yīng)嗎？Or is it just a mindless reaction driven by habitual affective, cognitive, or behavioral response patterns? 還是在習(xí)慣性情感，認(rèn)知和行為

10、模式驅(qū)動(dòng)下的無(wú)意識(shí)反應(yīng)？How does mindfulness training work in neuroscience terms?正念覺(jué)知訓(xùn)練用神經(jīng)科學(xué)術(shù)語(yǔ)來(lái)看是怎樣發(fā)揮作用的?(1) Mindful observation cools amygdala activities 正念觀察降低杏仁核活動(dòng)杏仁核(2) Mindful observation frees ACC from emotional lock 正念觀察將前扣帶回從情感鎖定狀態(tài)中釋放杏仁核前扣帶回(3) Mindful observation frees vmPFC from emotional bias 正念觀察將腹正中前額葉皮質(zhì)從情感歪曲中釋放杏仁核(4) Mindfulness activates left PFC and enhances immune function (D