|
| | 这种低成本疗愈法，7天优化大脑 | | | 生命时报 ｜ 2026-09-28 | | | |
| 声明： 本消息或因风格和篇幅原因进行过编辑，但未经核实，也不代表我们的立场、观点或建议。如有侵权，联系秒删。[ 使用条款 ] |
scroll 0 1 高压生活下，精神紧绷、注意力涣散、情绪不稳定成为大众常态，正念冥想是缓解这些症状的热门方式之一。近期，美国加州大学圣地亚哥分校在《通讯生物学》刊发研究证实：为期7天的集中冥想训练，可快速触发大脑功能、神经可塑性、免疫代谢及天然镇痛系统的多重正向改变。
 | 点
击
图
片
看
原
图 |
冥想，低成本疗愈法
很多人认为冥想等同于“放空发呆”“静心打坐”。事实上，冥想是一套科学的身心调节训练，旨在培养对当下体验的注意力。简单来说，冥想不是强行清空大脑，而是当杂念、负面情绪出现时，能清晰感知、坦然接纳，不纠结、不对抗，让身心回归平稳状态。
大众日常接触的冥想主要分为外观冥想与内观冥想。首都医科大学附属北京安定医院临床心理科心理治疗师贾原介绍，外观冥想指注意力向外投注，比如专注呼吸、光影、声音，帮助理清自我和环境的联结；内观冥想侧重向内觉察，感知身体感受、思维流动，实现情绪的梳理与调节。
如今，冥想早已走出小众圈层。微博成立了“冥想100天”等话题小组，每天有不少用户自发参与打卡。线下瑜伽馆、心理机构等也纷纷增设冥想课程。其“出圈”的核心原因，是回应了现代人普遍存在的意义危机，消解高压快节奏生活中的无意义感。并且，不同于运动、娱乐等传统解压方式，冥想无需器械，不受场地、时间限制，零成本、低门槛、高适配，更加便捷高效。
在临床中，冥想是心理辅助治疗的关键抓手。贾原告诉记者，冥想是正念心理疗法的核心基础，能有效改善广泛性焦虑、轻度抑郁、睡眠障碍、情绪调节能力差等常见心理问题，长期坚持还能减少注意力不集中的状态。
0 | | | |
0
8
ii
1
0
0
|
0
https://gears.popyard.space
https://www.popyard.space/img/logo_0.jpg
https://www.popyard.space
https://news.popyard.space
https://newsx.popyard.space
https://cn.popyard.space
https://plus.popyard.space
https://studio.popyard.space
https://studio.popyard.space
https://channel.popyard.space
https://adserver.popyard.space
news
八阕
新 闻
10
news-scroll
这种低成本疗愈法，7天优化大脑
16
2349570
2349570
0
3
0
生命时报
2026-09-28
https://bbs.popyard.space
https://img5.angelyun.com/2026/8_28/73_9.jpg
desktop
google
underjeff
360playvid
0
0
normal
{ "object_name":"related_list","lan_0":"cn","sub_0":"为啥早起上班，会拖垮年轻人的精神状态？（组图）","sid_0":"16","rid_0":"2348782","gfw_0":"0","subject_0":"为啥早起上班，会拖垮年轻人的精神状态？（组图）","lan_1":"cn","sub_1":"半夜醒来，为啥千万别看手机和时间？（组图）","sid_1":"16","rid_1":"2348796","gfw_1":"0","subject_1":"半夜醒来，为啥千万别看手机和时间？（组图）","total":2 }
{ "json":"done-news-scroll-related-show","lan_0":"cn","sid_0":"16","rid_0":"2348782","src_0":"三联生活周刊","sub_0":"为啥早起上班，会拖垮年轻人的精神状态？","dat_0":"2026-09-27","sex_0":0,"gfw_0":0,"pic_0":"https://img5.angelyun.com/2026/8_27/oid340632_0.jpeg","lan_1":"cn","sid_1":"16","rid_1":"2348782","src_1":"三联生活周刊","sub_1":"为啥早起上班，会拖垮年轻人的精神状态？","dat_1":"2026-09-27","sex_1":0,"gfw_1":0,"pic_1":"https://img5.angelyun.com/2026/8_27/oid340632_1.jpeg","lan_2":"cn","sid_2":"16","rid_2":"2348782","src_2":"三联生活周刊","sub_2":"为啥早起上班，会拖垮年轻人的精神状态？","dat_2":"2026-09-27","sex_2":0,"gfw_2":0,"pic_2":"https://img5.angelyun.com/2026/8_27/oid340632_2.jpeg","lan_3":"cn","sid_3":"16","rid_3":"2348782","src_3":"三联生活周刊","sub_3":"为啥早起上班，会拖垮年轻人的精神状态？","dat_3":"2026-09-27","sex_3":0,"gfw_3":0,"pic_3":"https://i.imgur.com/6Rt0C39.png","lan_4":"cn","sid_4":"16","rid_4":"2348782","src_4":"三联生活周刊","sub_4":"为啥早起上班，会拖垮年轻人的精神状态？","dat_4":"2026-09-27","sex_4":0,"gfw_4":0,"pic_4":"https://img5.angelyun.com/2026/8_27/oid340632_4.jpeg","lan_5":"cn","sid_5":"16","rid_5":"2348796","src_5":"科普中国","sub_5":"半夜醒来，为啥千万别看手机和时间？","dat_5":"2026-09-27","sex_5":0,"gfw_5":0,"pic_5":"https://img5.angelyun.com/2026/8_27/oid340636_0.jpeg","lan_6":"cn","sid_6":"16","rid_6":"2348796","src_6":"科普中国","sub_6":"半夜醒来，为啥千万别看手机和时间？","dat_6":"2026-09-27","sex_6":0,"gfw_6":0,"pic_6":"https://i.imgur.com/wTMdEFT.png","lan_7":"cn","sid_7":"16","rid_7":"2348796","src_7":"科普中国","sub_7":"半夜醒来，为啥千万别看手机和时间？","dat_7":"2026-09-27","sex_7":0,"gfw_7":0,"pic_7":"https://img5.angelyun.com/2026/8_27/oid340636_1.jpeg","total":8,"action":"fetch" }
点击朱笔，直抒胸臆