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冥想的好处

Benefits Of Meditation - TOP 6 BENEFITS

冥想的好处
Benifits of Meditation
在过去的50年中 冥想已经成为数千项研究的焦点
Mediatation has been the focus of thousands of studies over the past 50 years.
今天 我们来看看冥想
Today we are gonna take a look at the top 6 benifits
给你带来的6大好处
adopting a medication habit can have for you.
第一个好处 冥想可以在生理上改变你的大脑
The first benefit is that it physically changes your brain.
2011年 哈佛大学的一项由萨拉·拉泽博士
A study conducted in 2011 at Harvard
领导的研究发现
led by a Dr. Sara Lazer found that
8个星期的冥想
meditating for just 8 weeks
就可以增加大脑中三个重要区域的大小
increases your brain size in three crucial areas.
分别是:负责学习能力及记忆能力
The left hippocampus which is responsible for your ability to learn
的左侧海马区
as well as your ability to retain information.
与意识的控制有关的
The posterior cingulate which is involved in
后扣带回
your ability to control where your mind wanders.
以及与共情和同情心有关的颞顶叶交界处
And the temporo parietal junction which is responsible for empathy and compassion.
冥想不仅会使你大脑中有好处的部分增长
Meditation doesn’t only grow the good parts of your brain.
该研究还发现 在8个星期的冥想之后
The same study found that after a 8 weeks of meditation,
大脑中与恐惧 焦虑以及压力相关的杏仁核
there were also decreases in cell volume in the amygdala,
的细胞体积也会减少
which is the area of your brain that is responsible for fear, anxiety and stress.
冥想的第二个好处是第一个好处的延续
The second benefit of medication is that it reduces bad feelings.
它能减少不好的感觉
To further expand on the last point made,
有许多研究只关注
there have been numerous studies that look solely at the facts
冥想对紧张 沮丧和焦虑等情绪的影响
of meditation on emotions such as stress, depression and anxiety.
但压力并不是永远有害的
Now stress isn’t inherently bad for you.
事实上 少量的压力有益于健康
In fact, the little stress is actually healthy for you.
然而 有许多人压力过大
However, there are many people who stress are too much
这会导致严重的健康问题
and this can cause serious health problems.
2004年的一项研究发现 冥想能帮你更好地控制
A study in 2004 found that medication can help you better manage
并且大大降低压力带来的负面影响
as well as dramatically decrease the negative side effects of stress.
最近由库肯•威廉教授发表在《美国医学会杂志-内科学》上的研究
A recent study published on Jama Internal Medicine by professor Willem Kuyken
以患有抑郁症的人为研究对象
worked with people who suffer from depression.
库肯发现正念冥想对于人们的帮助作用与
Kuyken found mindfulness meditation help people
常开的抗抑郁药物的作用相同
“Just as much as commonly prescribed anti-depressant drugs”.
参与过这项研究的患者
“People undergoing the study had a
抑郁症复发的可能性减少了31%
31% less of a chance of relapsing”.
2014年 由伊丽莎白•霍格博士主导的一项类似研究
A similar study in 2014 managed by a Dr. Elizabeth Hoge
研究了患有广泛性焦虑障碍的人
worked with people diagnose of general anxiety disorder.
她发现8个星期的冥想就可以显著地减轻焦虑症状
She found that meditating for just 8 weeks dramatically reduce the anxiety symptoms.
如果这些研究还不足以
And if all of these studies still aren’t enough
让你相信冥想可以减少不好的感受
to convince you that meditation reduces bad feelings,
那么 约翰•霍普金斯大学的研究人员在《美国医学会杂志-内科学》上发表的一篇论文
researchers of John Hopkins published a paper on Jama Internal Medicine,
回顾总结了超过19000项关于冥想的研究
in which they reviewed over 19,000 meditation studies,
最终得出了冥想有助于减轻抑郁和焦虑的结论
and they came to the conclusion that meditation helps ease depression and anxiety.
冥想的第三个好处是它有助于克服不良习惯
The third benefit of meditation is that it helps you overcome bad habits.
大脑中的背外侧前额叶皮质
The dorsolateral prefrontal cortex is the part of your brain
与意志力相关
that is responsible for willpower.
2015年的一项研究发现
A study conducted in 2015 found that
冥想可以刺激这一部分的生长
meditation stimulates growth in this part of your brain.
2014年 由莎拉·鲍恩博士主持的一项研究
A study in 2014 conducted by a Dr. Sarah Bowen
把一大批酒鬼分成两组
separated a large group of alcoholics into two smaller groups.
一组人学习正念冥想 而同时另一组遵循典型的12步戒酒方法
One group was taught mindfulness meditation while the other followed the typical 12 step program.
研究人员发现 一年后
They found that only 8% of participants
在正念冥想的一组中 只有8%的参与者酒瘾复发
in the mindfulness meditation program reported relapsing a year later.
而在另一组遵循12步戒酒疗法的小组中
As compare to 20% of participants in
有20%的人酒瘾复发
the 12 step program reported relapsing a year later.
冥想的第四个好处是
The fourth benefit of meditation is that
它可以提高你的专注力
it increases your ability to concentrate and focus.
2010年 由加州大学戴维斯分校的凯瑟琳·麦克莱恩博士
A study in 2010 conducted by a DR. Catherine Maclean
主持的一项研究中
of the university of California Davis
被试者们要完成一些很无聊的任务
had subjects performing extemely boring tasks
比如从并排的图像中寻找微小差别等
such as looking for small differences in lines.
她发现经过冥想的一组
She found that the group who underwent meditation
在研究过程中明显表现得更好
during the course of the study performed significantly better.
这提示冥想提高了专注力
Suggesting that meditation increases your abilty to concentrate.
另一项由莱维教授在华盛顿大学主持的研究
Another study conducted at the University of Washington by a professor Dr. Levy
发现冥想可以增加
found that meditation increased the length of
人们专注于单一任务的时长
which workers were able to concentrate on a single task.
冥想的第五个好处是它非常健康
The fifth benefit of meditation is that it is extremely healthy.
加州大学洛杉矶分校进行的一项研究老年人的实验
A study conducted on older adults at the University of California, Los Angles
发现冥想降低了血液中与心脏病发病
found that meditation decreases the amount of C-Reactive protein in the blood
直接相关的C反应蛋白的含量
which directly correlates with the development of the heart desease.
该研究还发现了人体的炎症反应也有所下降
The same study found a drop in inflammation in the body.
位于波士顿的本斯·亨利身心医疗研究所的另一项研究
Another study conducted at Bens Henry Institute for mind-body medicine in Boston
观察了一组高血压病人
looked at a group of hypertension patients.
研究人员发现 通过三个月的冥想练习
They discovered with just 3 months of meditation practice,
病人的血压大幅度地降低
the patients were able to drastically decrease their blood pressure.
最令人震惊的一项研究是
The most mind blowing of all was a study
2010年由诺贝尔奖得主伊丽莎白·布莱克本主持的
conducted in 2010 by Nobel Prize winner, Elizabeth Blackburn.
她发现冥想能在遗传水平上
She found that meditation had the affect
对人体产生影响
on your body at a genetic level.
他们发现冥想可以保护端粒的长度
They found that meditation could protect the length of your telomeres.
在这里先说明一下端粒是什么
For those who don’t know what telomeres are,
端粒缩短是衰老加速的标志
short telomeres are a marker for accelerated aging.
这项研究是冥想能减缓衰老过程的一个证据
This is evidence that meditation may slow down the process of aging.
最后 同样重要的是
And finally but definitely not least,
冥想的第六个好处是让你更快乐
the sixth benefit of meditation is that it makes you happier.
2004年 理查德·戴维森博士主持了一项著名的研究
In a famous study conducted in 2004 by a Dr. Richad Davidson,
他把电极置于练习了很多年冥想
he placed electrodes on the heads of monks
的僧人的头部
who are practitioners of meditation for years.
他发现这些僧人拥有30倍
He discovered that the monks had
于常人的伽马波
30 times the normal amount of gamma waves,
伽马波与大脑的智慧 同情
which are associated with intelligence, compassion,
自控及幸福感有关
self-control and feelings of happiness in the brain.
2008年 另一项由芭芭拉·弗雷德里克森教授
Another study published in 2008 in the
发表在《人格与社会心理学杂志》
Journal of Personality and Social Psychology
的研究称
by professor Barbara Fredrickson stated that
长时间的
the results showed that a meditation practice
日常冥想练习
produced positive emotions that increased over time
会使积极的情绪不断增长
as you practiced it on a daily basis.
这也就不难怪一些世界顶级的执行者
So it’s to no surprise why some of the top performers of the world today,
比如首席执行官 运动团队 企业家 都加入了冥想的队伍中
like CEOs, sports teams and entrepreneurs are all jumping on the meditation bandwagon.
冥想确实有很多积极的益处
There are just so many positive benefits.
在下个视频中 我们将谈谈如何冥想
In our next video, we are gonna talk about exactly how to meditate,
这样你就能获得所有的益处了
so you can reap all of these benefits.
如果你喜欢这个视频
So if you like the video,
如果你有所收获的话 请点击
if you gain some value, please subscribe.
屏幕下方的小钟图标进行订阅
Click that little bell icon on the bottom,
这样你就不会错过我们的下一个视频了敬请期待
so you don’t miss the next video and stay tuned.

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视频概述

冥想可以在生理上改变一个人,让我们看看它都有那些好处吧。

听录译者

Rrrr

翻译译者

高妙妙

审核员

审核员T

视频来源

https://www.youtube.com/watch?v=gvJLmVYVvVM

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