[Google Tech Talk] 正念減壓及療癒

講題: Mindfulness Stress Reduction and Healing

講者: 卡巴金 (Jon Kabat-Zinn)

地點: Google (Google Tech Talks)

時間: March 8, 2007


Jon will describe the revolution in medicine that has occurred over the past 30 years that has integrated the mind back into the body and developed a remarkable range of practices for integrating one's experience, reducing stress, healing the body, coping more effectively with emotions such as anxiety, anger, and depression, and cultivating greater well-being and happiness.


壓力會導致 telomere 加速 degradation, 加速老化. Mindfulness meditation 有助於減緩 telomere degradation.

National Institutes of Health (NIH) 在 2004 年舉行了一整天的會議,主題為 Mindfulness Meditation and Health. NIH is funding studies of meditation in range of between US$10M and US$100M at the moment.

Working definition of mindfulness
moment-to-moment non-judgmental awareness (伺), cultivated by paying attention (尋).
Non-instrumental dimension of meditation:
a being
nowhere to go
nothing to do
nothing to attain (離貪)
already complete, whole, endowed.
non-attachment thinking.
beyond relative opposites: pleasant/unpleasant, liking/disliking, positive emotions/negatve emotions (all emotions have information, and if you know how to handle that information, then it can all be really useful 因緣觀), you/me (無我).

awareness itself is non-dual -- yet discerning.
Mindfulness is universal, but the most articulate expression of mindfulness on the planet comes out of the Buddhist tradition.

Apocryphally speaking, people used to go up to the Buddha and say, "Are you a god?"
And he was said to have responded, "No, I'm awake."

If you know anything about Buddhist iconography, all of these kinds of forms, whether it's the Buddha or various bodhisattavas and so forth, they're not about the deities.
They're representations of states of mind - awake (明).
The implication is that we are somehow in a hypnotic dreams state that perpetuates itself.
And we're kind of awake, but kind of not awake and, in some sense, a slave to that unawareness (癡).

MBSR (mindfulness based stress reduction) practice
45 minutes per day, 6 days per week, for 8 weeks.
4 formal techniques of MBSR:
the body scan (lie down meditation)
sitting meditation
mindful hatha yoga
mindful walking

The real meditation practice, however,  is not these formal practices.
It's living your life as if it really matters.
So, in other words, your whole life becomes a meditation practice (行、住、坐、臥皆保持正念).
That's what this is really about -- living in awareness, living with a certain degree of self compassion and kindness, and cultivating what the Dalai Lama -- and other people -- calls wisdom.

演講中談到 2 randomized trials of MBSR:

1. The effect of mindfulness based stress reduction on: emotional processing in the brain and immune function in response to a flu shot
2. The mind's effect on a healing process you can see and photograph - psoriasis

This question got posed to the Dalai Lama, around whether this kind of thing (mindfulness based stress reduction) is the death knell of Buddhism, because we're taking what you might call the heart of Buddhist meditation.
But if it's a decontextualization of it, it would be a desecration or a denaturing of it, and then offering it to people who are suffering, that would be a disaster.

What we're doing is a recontextulization.
And I asked him, during their presentation, "Do you see any difference between Buddha Dharma and universal Dharma?"
And he said no.
It does not need to be Buddhist in order to reduce suffering.
And when His Holiness is posed this question about whether this is a good thing for Buddhism, he said "there are 4 billion people on the planet, one billion Buddhist, three billion non-Buddhists.
All four billion are suffering, so what are we gonna do? Just keep it for us Buddhists?"
And he is promoting what he calls secularized meditation, that's like beyond Buddhisms or any other isms.


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