什么是引导式冥想？

摘要：什么是引导式冥想？引导式冥想对于初学者是很有必要的，但一名有经验的冥想者也可以练习指导式冥想，从而获得一种新的体验。

　　引导式冥想指的是，冥想者在指导者的言语下进行冥想。

　　通常来说，引导式冥想对于初学者是很有必要的，但一名有经验的冥想者也可以练习指导式冥想，从而获得一种新的体验。

　　01.引导式冥想和静默冥想

　　引导式冥想可以帮助冥想者关注自己的冥想姿势、呼吸方式、觉察自己的感知、和进行想象。同时，引导式冥想也可以协助冥想者，以冥想的方式进行特定类型的活动和运动。

　　静默冥想通常适用于高阶冥想者，因为ta们已经通过初阶练习内化了相关指令，能够在没有引导的情况下进行上述技能。

　　简单来说，静默冥想可以以小组或个人的方式进行，而引导式冥想则需要与外界产生联系，这种联系也可以是通过软件、在线音频、或视频的方式进行。

　　02.引导式冥想的作用

　　引导式冥想也可以作为心理咨询期间的一种辅助治疗手段，从而让来访者放松。

　　正念冥想对我们的健康和生活都会产生很多积极的影响，包括压力管理、防止焦虑、以及抑郁情绪的复发。

　　还有一些其他引导式冥想，例如慈心禅冥想（ loving-kindness meditation）和自我同情冥想（self-compassion meditation ），这都是调节情绪的有效方式，并且可以增强人的亲社会感觉。

　　慈心禅冥想可以缓解严厉的自我攻击，摆脱他人的高度期望的束缚。

　　此外，它还可以缓解创伤后应激障碍（PTSD）症状，以及由于失去重要依赖而产生的失落感，例如丧失亲人的悲痛，或戒断某种成瘾行为导致的不适。

　　以善心为基础的引导式冥想包括慈悲冥想和同情冥想，这类冥想可以增强同理心，让我们更好地理解他人的观点。

　　这些技巧对于维持和发展各种关系来说，都是至关重要的。

　　03. 冥想是如何帮助我们缓解焦虑的？

　　引导式正念冥想可以缓解轻度到中度的广泛性焦虑症，这在治疗青少年的焦虑时，是一种有效的干预手段，并且冥想也能有效的缓解由于抑郁而引起的焦虑症状。

　　引导式冥想通过使用引导词、形象化表达、和声音等手段帮助冥想者增加自我控制感。

　　例如，超觉静坐式冥想（Transcendental Meditation）会使用梵文背诵来有效缓解冥想者轻度到中度的焦虑感（Orme-Johnson 和 Barnes, 2014）。

　　引导式正念冥想可以让练习者放松下来，缓解失眠，以及其他睡眠障碍。尤其是对老年人而言特别有效果。

　　04.引导式冥想对孩子有帮助吗？

　　正念冥想可以帮助孩子提高认知，改善社会情感联系。

　　基于感情的引导式冥想，例如超觉静坐式冥想可以改善社会情绪特质，例如和善、自我关怀、以及为他人着想。

　　并且，无论是哪种类型的引导式冥想都不会影响孩子们的学业。

　　编译：Livvy，KGG

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