{"id":20131,"date":"2025-10-25T10:58:52","date_gmt":"2025-10-25T02:58:52","guid":{"rendered":"https:\/\/www.ztnzenmind.com\/?p=20131"},"modified":"2026-06-29T20:21:16","modified_gmt":"2026-06-29T12:21:16","slug":"how-to-meditate","status":"publish","type":"post","link":"https:\/\/ztnzenmoon.com\/zh\/how-to-meditate\/","title":{"rendered":"\u5982\u4f55\u6253\u5750\uff1a\u51a5\u60f3\u6253\u5750\u7684\u6b63\u786e\u65b9\u6cd5\u4e0e\u57fa\u7840\u6b65\u9aa4"},"content":{"rendered":"<h2 class=\"wp-block-heading\" id=\"h-\u5728\u73b0\u4ee3\u9ad8\u901f\u751f\u6d3b\u4e2d-\u4e3a\u4ec0\u4e48\u8d8a\u6765\u8d8a\u591a\u4eba\u5f00\u59cb\u51a5\u60f3\u6253\u5750\">\ud83e\uddd8\u5728\u73b0\u4ee3\u9ad8\u901f\u751f\u6d3b\u4e2d\uff0c\u4e3a\u4ec0\u4e48\u8d8a\u6765\u8d8a\u591a\u4eba\u5f00\u59cb\u51a5\u60f3\u6253\u5750<\/h2><p>\u751f\u6d3b\u8282\u594f\u8d8a\u6765\u8d8a\u5feb\uff0c\u5de5\u4f5c\u538b\u529b\u3001\u8d44\u8baf\u8fc7\u8f7d\u3001\u7761\u7720\u54c1\u8d28\u4e0b\u964d\uff0c\u8ba9\u8bb8\u591a\u4eba\u957f\u671f\u5904\u4e8e\u7d27\u5f20\u4e0e\u7126\u8651\u7684\u72b6\u6001\u3002\u5728\u8fd9\u6837\u7684\u751f\u6d3b\u73af\u5883\u4e0b\uff0c<strong>\u51a5\u60f3\u6253\u5750<\/strong>\u9010\u6e10\u6210\u4e3a\u5e2e\u52a9\u8eab\u5fc3\u653e\u677e\u3001\u7a33\u5b9a\u60c5\u7eea\u3001\u63d0\u5347\u4e13\u6ce8\u529b\u7684\u4e00\u79cd\u7ec3\u4e60\u65b9\u5f0f\u3002<\/p><p>\u5bf9\u8bb8\u591a\u4eba\u6765\u8bf4\uff0c\u51a5\u60f3\u6253\u5750\u5e76\u4e0d\u662f\u8ffd\u6c42\u300c\u4ec0\u4e48\u90fd\u4e0d\u60f3\u300d\uff0c\u800c\u662f\u900f\u8fc7\u547c\u5438\u4e0e\u89c9\u5bdf\uff0c\u8ba9\u81ea\u5df1\u6682\u65f6\u653e\u4e0b\u5916\u754c\u7684\u5e72\u6270\uff0c\u91cd\u65b0\u56de\u5230\u5f53\u4e0b\u3002<\/p><p>\u5f53\u6211\u4eec\u5f00\u59cb\u7406\u89e3\u201c\u5411\u5185\u89c9\u5bdf\u201d\u7684\u6982\u5ff5\u65f6\uff0c\u5176\u5b9e\u4f1a\u53d1\u73b0\u5b83\u548c\u6b63\u5ff5\u7ec3\u4e60\u662f\u7d27\u5bc6\u76f8\u5173\u7684\uff0c\u53ef\u4ee5\u5148\u4ece\u57fa\u7840\u7406\u89e3\u5165\u95e8\u300a<a href=\"https:\/\/ztnzenmind.com\/mindfulness-meditation-beginner-practice\/\">\u4ec0\u9ebc\u662f\u6b63\u5ff5\uff1a\u6b63\u5ff5\u7df4\u7fd2\u5165\u9580<\/a>\u300b<\/p><p><strong>\u8a79\u5510\u5b81\u8001\u5e08<\/strong>\u8ba4\u4e3a\uff1a<\/p><blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>\u201c\u300c\u610f\u8b58\u8d8a\u5411\u5167\u6c89\u6fb1\uff0c\u4eba\u5c31\u8d8a\u80fd\u5f9e\u5916\u754c\u7684\u6df7\u4e82\u4e2d\u7372\u5f97\u6e05\u6670\u3002\u300d\u201d<\/strong><\/p><\/blockquote><p>\u56e0\u6b64\uff0c\u6b63\u786e\u7684\u51a5\u60f3\u6253\u5750\u65b9\u6cd5\uff0c\u4e0d\u53ea\u662f\u5b66\u4e60\u4e00\u79cd\u6280\u5de7\uff0c\u66f4\u662f\u4e00\u6bb5\u57f9\u517b\u89c9\u77e5\u3001\u7a33\u5b9a\u60c5\u7eea\uff0c\u5e76\u91cd\u65b0\u8fde\u63a5\u81ea\u5df1\u7684\u8fc7\u7a0b\u3002<\/p><p>\u5728\u771f\u6b63\u5f00\u59cb\u7ec3\u4e60\u4e4b\u524d\uff0c\u5f88\u591a\u4eba\u4f1a\u5148\u4ece<a href=\"https:\/\/ztnzenmind.com\/meditation-beginner-guide\/\">\u6700\u7b80\u5355\u7684\u653e\u677e\u65b9\u5f0f\u5165\u624b<\/a>\u3002<\/p><p>\u8fd9\u7bc7\u6587\u7ae0\u5c06\u5e26\u4f60\u4e86\u89e3\u51a5\u60f3\u6253\u5750\u7684\u57fa\u7840\u77e5\u8bc6\uff0c\u5305\u62ec\uff1a\u4ec0\u4e48\u662f\u51a5\u60f3\u6253\u5750\u3001\u5b83\u5bf9\u8eab\u5fc3\u53ef\u80fd\u5e26\u6765\u7684\u5e2e\u52a9\u3001\u6b63\u786e\u7684\u6253\u5750\u59ff\u52bf\u3001\u9002\u5408\u521d\u5b66\u8005\u7684\u7ec3\u4e60\u65b9\u6cd5\uff0c\u4ee5\u53ca\u5e38\u89c1\u95ee\u9898\u4e0e\u6ce8\u610f\u4e8b\u9879\uff0c\u5e2e\u52a9\u4f60\u5728\u5bb6\u4e5f\u80fd\u5b89\u5168\u3001\u8f7b\u677e\u5730\u5f00\u59cb\u7ec3\u4e60\u3002<\/p><hr class=\"wp-block-separator has-alpha-channel-opacity\"\/><h2 class=\"wp-block-heading\" id=\"h-1-\u4ec0\u4e48\u662f\u51a5\u60f3\u6253\u5750\">1. \u4ec0\u9ebc\u662f\u51a5\u60f3\u6253\u5750\uff1f<\/h2><p>\u51a5\u60f3\u6253\u5750\uff08Meditation\uff09\u662f\u4e00\u79cd\u901a\u8fc7\u4e13\u6ce8\u547c\u5438\u3001\u8eab\u4f53\u611f\u53d7\u6216\u5f53\u4e0b\u89c9\u5bdf\uff0c\u5e2e\u52a9\u81ea\u5df1\u7a33\u5b9a\u6ce8\u610f\u529b\u3001\u653e\u677e\u8eab\u5fc3\u7684\u7ec3\u4e60\u65b9\u5f0f\u3002\u8fd1\u5e74\u6765\uff0c\u8d8a\u6765\u8d8a\u591a\u4eba\u5c06\u51a5\u60f3\u4f5c\u4e3a\u7f13\u89e3\u538b\u529b\u3001\u6539\u5584\u60c5\u7eea\u3001\u63d0\u5347\u4e13\u6ce8\u529b\u548c\u57f9\u517b\u89c9\u5bdf\u80fd\u529b\u7684\u65b9\u6cd5\u3002<\/p><p><strong>\u6839\u636e\u7f8e\u56fd\u56fd\u5bb6\u8865\u5145\u4e0e\u6574\u5408\u5065\u5eb7\u4e2d\u5fc3\uff08NCCIH\uff09\u7684\u4ecb\u7ecd\uff0c\u51a5\u60f3\u662f\u4e00\u79cd\u8eab\u5fc3\u7ec3\u4e60\uff08Mind and Body Practice\uff09\uff0c\u901a\u8fc7\u4e13\u6ce8\u547c\u5438\u3001\u8eab\u4f53\u611f\u53d7\u6216\u5f53\u4e0b\u89c9\u5bdf\u6765\u5e2e\u52a9\u653e\u677e\u8eab\u5fc3\u3002\u7814\u7a76\u663e\u793a\uff0c\u51a5\u60f3\u53ef\u80fd\u6709\u52a9\u4e8e\u51cf\u8f7b\u538b\u529b\u3001\u6539\u5584\u7126\u8651\u3001\u63d0\u5347\u7761\u7720\u8d28\u91cf\uff0c\u5e76\u4fc3\u8fdb\u6574\u4f53\u5fc3\u7406\u5065\u5eb7\uff0c\u4f46\u6548\u679c\u4f1a\u56e0\u4e2a\u4eba\u60c5\u51b5\u548c\u7ec3\u4e60\u65b9\u5f0f\u800c\u6709\u6240\u4e0d\u540c\u3002<\/strong>(<a href=\"https:\/\/www.nccih.nih.gov\/health\/meditation\/overview.htm\">https:\/\/www.nccih.nih.gov\/health\/meditation\/overview.htm<\/a>)<\/p><p>\u5f88\u591a\u521d\u5b66\u8005\u4ee5\u4e3a\uff0c\u51a5\u60f3\u6253\u5750\u5c31\u662f\u300c\u4ec0\u4e48\u90fd\u4e0d\u8981\u60f3\u300d\u3002\u4e8b\u5b9e\u4e0a\uff0c\u5927\u591a\u6570\u51a5\u60f3\u7ec3\u4e60\u7684\u91cd\u70b9\u5e76\u4e0d\u662f\u6d88\u9664\u5ff5\u5934\uff0c\u800c\u662f\u5f53\u53d1\u73b0\u81ea\u5df1\u5206\u5fc3\u65f6\uff0c\u6e29\u548c\u5730\u628a\u6ce8\u610f\u529b\u5e26\u56de\u547c\u5438\u6216\u5f53\u4e0b\u3002<\/p><p>\u5f53\u6211\u4eec\u8fdb\u4e00\u6b65\u7406\u89e3\u8fd9\u79cd\u201c\u6ce8\u610f\u529b\u56de\u5230\u5f53\u4e0b\u201d\u7684\u80fd\u529b\u65f6\uff0c\u5176\u5b9e\u5c31\u8fdb\u5165\u4e86\u6b63\u5ff5\u8bad\u7ec3\u7684\u6838\u5fc3\uff1a\u300a<a href=\"https:\/\/ztnzenmind.com\/mindfulness-meditation-beginner-practice\/\">\u4ec0\u9ebc\u662f\u6b63\u5ff5\uff1a\u6b63\u5ff5\u7df4\u7fd2\u5165\u9580<\/a>\u300b<\/p><p>\u800c<strong>\u8a79\u5510\u5b81\u8001\u5e08<\/strong>\u8ba4\u4e3a\uff1a<\/p><p><strong>\u300c\u8ba9\u5fc3\u56de\u5230\u89c9\u77e5\uff0c\u800c\u4e0d\u662f\u88ab\u5ff5\u5934\u7275\u7740\u8d70\u3002\u300d<\/strong><\/p><p>\u5728\u8a79\u5510\u5b81\u7684\u51a5\u60f3\u4f53\u7cfb\u4e2d\uff0c\u6253\u5750\u5e76\u4e0d\u662f\u8ffd\u6c42\u67d0\u79cd\u795e\u79d8\u4f53\u9a8c\uff0c\u800c\u662f\u900f\u8fc7\u547c\u5438\u3001\u89c9\u5bdf\u4e0e\u9759\u5750\uff0c\u9010\u6e10\u770b\u89c1\u81ea\u5df1\u7684\u60c5\u7eea\u3001\u601d\u7ef4\u6a21\u5f0f\u548c\u5185\u5728\u72b6\u6001\uff0c\u8ba9\u610f\u8bc6\u6162\u6162\u56de\u5230\u5f53\u4e0b\u3002<\/p><p>\u56e0\u6b64\uff0c\u51a5\u60f3\u6253\u5750\u4e0d\u662f\u5b97\u6559\uff0c\u4e5f\u6ca1\u6709\u56fa\u5b9a\u95e8\u69db\u3002\u65e0\u8bba\u6709\u6ca1\u6709\u7ecf\u9a8c\uff0c\u6bcf\u4e2a\u4eba\u90fd\u53ef\u4ee5\u4ece\u6bcf\u5929\u51e0\u5206\u949f\u5f00\u59cb\uff0c\u6162\u6162\u57f9\u517b\u7a33\u5b9a\u7684\u89c9\u77e5\u4e0e\u5185\u5728\u5e73\u9759\u3002<\/p><p>\u5982\u679c\u4f60\u60f3\u4eb2\u81ea\u4f53\u9a8c\u4e00\u6b21\u201c\u4ece\u7d27\u7ef7\u5230\u653e\u677e\u201d\u7684\u8fc7\u7a0b\uff0c\u53ef\u4ee5\u514d\u8d39\u9886\u53d6\u51a5\u60f3\u5165\u95e8\u8bfe\u7a0b\uff0c\u8a79\u5510\u5b81\u8001\u5e08\u5c06\u5e26\u4f60\u4e86\u89e3\u51a5\u60f3\uff0c\u8fdb\u884c\u51a5\u60f3\u7684\u57fa\u7840\u8ddf\u7ec3\u3002<br>\ud83d\udc49\u514d\u8d39\u9886\u53d6\u8bfe\u7a0b\u300a<a href=\"https:\/\/ztnzenmind.com\/trialcamp\/?utm_source=Post&amp;utm_content=llq\">\u51a5\u60f3\u5165\u95e8\u7ec3\u4e60<\/a>\u300b<\/p><hr class=\"wp-block-separator has-alpha-channel-opacity\"\/><h2 class=\"wp-block-heading\" id=\"h-2-\u51a5\u60f3\u6253\u5750\u7684\u597d\u5904\">2. \u51a5\u60f3\u6253\u5750\u7684\u597d\u8655<\/h2><p>\u8a31\u591a\u4eba\u641c\u5c0b\u300c\u975c\u5750\u597d\u8655\u300d \u662f\u70ba\u4e86\u4e86\u89e3\u6253\u5750\u662f\u5426\u771f\u7684\u6709\u6548\u3002\u5f9e\u5fc3\u7406\u5230\u751f\u7406\uff0c\u975c\u5750\u7684\u597d\u8655\u5df2\u6709\u5927\u91cf\u79d1\u5b78\u7814\u7a76\u652f\u6301\uff0c\u4e5f\u8207\u8a79\u5510\u5be7\u7684\u80fd\u91cf\u89c0\u5ff5\u9ad8\u5ea6\u4e00\u81f4\u3002<\/p><h3 class=\"wp-block-heading\" id=\"h-1-\u5fc3\u7406\u4e0e\u60c5\u7eea\u65b9\u9762\u7684\u597d\u5904\">(1) \u5fc3\u7406\u8207\u60c5\u7dd2\u65b9\u9762\u7684\u597d\u8655<\/h3><ol class=\"wp-block-list\"><li><strong>\u6e1b\u5c11\u7126\u616e\u3001\u904e\u5ea6\u601d\u8003<\/strong><br>\u6253\u5750\u8b93\u6ce8\u610f\u529b\u5f9e\u5954\u9a30\u7684\u5ff5\u982d\u56de\u5230\u547c\u5438\uff0c\u964d\u4f4e\u5927\u8166\u904e\u5ea6\u904b\u8f49\uff0c\u8b93\u4eba\u4e0d\u518d\u88ab\u7126\u616e\u611f\u6df9\u6c92\u3002<\/li>\n\n<li><strong>\u60c5\u7dd2\u8f03\u7a69\u5b9a\uff0c\u4e0d\u6613\u88ab\u5916\u5883\u5f71\u97ff<\/strong><br>\u9577\u671f\u975c\u5750\u80fd\u63d0\u5347\u5c0d\u60c5\u7dd2\u7684\u89ba\u5bdf\u529b\uff0c\u4f7f\u4eba\u4e0d\u518d\u8f15\u6613\u88ab\u89f8\u767c\u3002<\/li>\n\n<li><strong>\u6539\u5584\u58d3\u529b\u53cd\u61c9\uff0c\u63d0\u5347\u5fc3\u7406\u97cc\u6027<\/strong><br>\u6bcf\u5929\u9032\u51655\u201310 \u5206\u9418\u7684\u975c\u5fc3\u72c0\u614b\uff0c\u53ef\u4ee5\u9010\u6f38\u964d\u4f4e\u5927\u8166\u7684\u58d3\u529b\u53cd\u61c9\uff0c\u8b93\u4f60\u5728\u751f\u6d3b\u6311\u6230\u4e2d\u66f4\u7a69\u5b9a\u3002<\/li>\n\n<li><strong>\u589e\u52a0\u6b63\u5411\u60c5\u7dd2\u8207\u5e78\u798f\u611f<\/strong><br>\u975c\u5750\u80fd\u523a\u6fc0\u524d\u984d\u8449\u76ae\u8cea\uff0c\u4f7f\u4eba\u66f4\u5bb9\u6613\u611f\u53d7\u5e73\u975c\u3001\u611f\u6fc0\u8207\u9023\u7d50\u3002<\/li><\/ol><h3 class=\"wp-block-heading\" id=\"h-2-\u751f\u7406\u5065\u5eb7\u65b9\u9762\u7684\u597d\u5904\">(2) \u751f\u7406\u5065\u5eb7\u65b9\u9762\u7684\u597d\u8655<\/h3><ol class=\"wp-block-list\"><li><strong>\u653e\u9b06\u795e\u7d93\u7cfb\u7d71\u3001\u6539\u5584\u7761\u7720<\/strong><br>\u975c\u5750\u662f\u6fc0\u6d3b\u526f\u4ea4\u611f\u795e\u7d93\uff08\u8eab\u9ad4\u7684\u300c\u4fee\u5fa9\u6a21\u5f0f\u300d\uff09\u6700\u6709\u6548\u7684\u9014\u5f91\u4e4b\u4e00\u3002<\/li>\n\n<li><strong>\u964d\u4f4e\u8840\u58d3\u3001\u8abf\u7bc0\u5fc3\u7387<\/strong><br>\u7814\u7a76\u8b49\u5be6\u975c\u5750\u80fd\u964d\u4f4e\u58d3\u529b\u8377\u723e\u8499\u76ae\u8cea\u9187\uff0c\u8b93\u8eab\u9ad4\u56de\u5230\u81ea\u7136\u7bc0\u594f\u3002<\/li>\n\n<li><strong>\u589e\u5f37\u514d\u75ab\u529f\u80fd<\/strong><br>\u9577\u671f\u51a5\u60f3\u8005\u7684\u514d\u75ab\u7d30\u80de\u6d3b\u6027\u8f03\u9ad8\uff0c\u8eab\u9ad4\u5c0d\u75c5\u6bd2\u3001\u75b2\u52de\u7684\u62b5\u6297\u529b\u8f03\u5f37\u3002<\/li>\n\n<li><strong>\u6e1b\u5c11\u808c\u8089\u7dca\u7e43\u3001\u6539\u5584\u982d\u75db<\/strong><br>\u8a31\u591a\u8eab\u9ad4\u75c7\u72c0\u5176\u5be6\u6e90\u81ea\u65bc\u58d3\u529b\u7d2f\u7a4d\uff0c\u975c\u5750\u80fd\u5e6b\u52a9\u91cb\u653e\u7121\u610f\u8b58\u7684\u7dca\u7e43\u3002<\/li><\/ol><p>\u5f53\u6211\u4eec\u7406\u89e3\u201c\u60c5\u7eea\u4e0e\u8eab\u4f53\u538b\u529b\u662f\u8054\u52a8\u7684\u201d\u65f6\uff0c\u4f1a\u66f4\u5bb9\u6613\u8fdb\u5165\u4e0b\u4e00\u6b65\u7ec3\u4e60\u300a<a href=\"https:\/\/ztnzenmind.com\/how-to-calm-anxiety\/\">\u5982\u4f55\u7f13\u89e3\u7126\u8651\uff1f7\u4e2a\u5e2e\u52a9\u81ea\u5df1\u5e73\u9759\u4e0b\u6765\u7684\u65b9\u6cd5<\/a>\u300b<\/p><hr class=\"wp-block-separator has-alpha-channel-opacity\"\/><h2 class=\"wp-block-heading\" id=\"h-3-\u6253\u5750\u7684\u6b63\u786e\u59ff\u52bf\">3. \u6253\u5750\u7684\u6b63\u78ba\u59ff\u52e2<\/h2><p>\u8bb8\u591a\u4eba\u60f3\u77e5\u9053\u300c\u6253\u5750\u59ff\u52bf\u300d\u6709\u6ca1\u6709\u6807\u51c6\u7b54\u6848\u3002\u4e8b\u5b9e\u4e0a\uff0c\u6bd4\u8d77\u4e00\u5b9a\u8981\u76d8\u817f\u6216\u4fdd\u6301\u67d0\u4e00\u79cd\u56fa\u5b9a\u59ff\u52bf\uff0c\u66f4\u91cd\u8981\u7684\u662f\u8ba9\u8eab\u4f53\u80fd\u591f<strong>\u7a33\u5b9a\u3001\u653e\u677e\u4e14\u4fdd\u6301\u6e05\u9192<\/strong>\u3002<\/p><p>\u6839\u636e\u82f1\u56fd\u56fd\u5bb6\u533b\u7597\u670d\u52a1\u4f53\u7cfb\uff08NHS\uff09\u7684\u6b63\u5ff5\u7ec3\u4e60\u5efa\u8bae\uff0c\u8fdb\u884c\u51a5\u60f3\u65f6\u5e94\u9009\u62e9\u4e00\u4e2a\u80fd\u591f\u8212\u9002\u5750\u7740\u7684\u4f4d\u7f6e\uff0c\u4fdd\u6301\u80cc\u90e8\u633a\u76f4\u4f46\u4e0d\u8fc7\u5ea6\u7d27\u7ef7\uff0c\u53cc\u811a\u6216\u53cc\u817f\u81ea\u7136\u653e\u7f6e\uff0c\u907f\u514d\u56e0\u4e3a\u59ff\u52bf\u4e0d\u9002\u800c\u5f71\u54cd\u6ce8\u610f\u529b\u3002\u59ff\u52bf\u7684\u76ee\u7684\u4e0d\u662f\u8ffd\u6c42\u5b8c\u7f8e\uff0c\u800c\u662f\u5e2e\u52a9\u8eab\u4f53\u4fdd\u6301\u7a33\u5b9a\uff0c\u8ba9\u6ce8\u610f\u529b\u66f4\u5bb9\u6613\u56de\u5230\u547c\u5438\u4e0e\u5f53\u4e0b\u3002\uff08<a href=\"https:\/\/www.nhs.uk\/mental-health\/self-help\/tips-and-support\/mindfulness\/\">https:\/\/www.nhs.uk\/mental-health\/self-help\/tips-and-support\/mindfulness\/<\/a>\uff09<\/p><p>\u5728<strong>\u8a79\u5510\u5b81\u8001\u5e08<\/strong>\u7684\u7406\u8bba\u4e2d\uff0c\u4e5f\u5f3a\u8c03\uff1a<\/p><blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>\u300c\u8eab\u4f53\u80fd\u591f\u653e\u677e\uff0c\u610f\u8bc6\u624d\u66f4\u5bb9\u6613\u8fdb\u5165\u7a33\u5b9a\u800c\u6e05\u6670\u7684\u89c9\u77e5\u72b6\u6001\u3002\u300d<\/strong><\/p>\n\n<p>\u56e0\u6b64\uff0c\u4e0d\u5fc5\u523b\u610f\u8ffd\u6c42\u9ad8\u96be\u5ea6\u59ff\u52bf\uff0c\u9009\u62e9\u9002\u5408\u81ea\u5df1\u7684\u5750\u59ff\u5373\u53ef\u3002<\/p><\/blockquote><h3 class=\"wp-block-heading\" id=\"h-1-\u5750\u59ff\u8981\u70b9\">(1) \u5750\u59ff\u8981\u9ede<\/h3><ul class=\"wp-block-list\"><li>\u810a\u690e\u81ea\u7136\u633a\u76f4\uff0c\u4e0d\u50f5\u786c\uff0c\u4eff\u4f5b\u5934\u9876\u88ab\u8f7b\u8f7b\u5411\u4e0a\u63d0\u8d77<\/li>\n\n<li>\u80a9\u8180\u81ea\u7136\u653e\u677e\u3001\u80f8\u53e3\u5fae\u5fae\u5c55\u5f00\uff0c\u4e0d\u8981\u8038\u80a9<\/li>\n\n<li>\u4e0b\u5df4\u8f7b\u8f7b\u5185\u6536\uff0c\u8ba9\u5934\u90e8\u4e0e\u810a\u690e\u4fdd\u6301\u5728\u540c\u4e00\u76f4\u7ebf\u4e0a<\/li>\n\n<li>\u53cc\u624b\u81ea\u7136\u653e\u5728\u817f\u4e0a\u3001\u819d\u76d6\u6216\u8179\u90e8\u5373\u53ef<\/li>\n\n<li>\u4fdd\u6301\u81ea\u7136\u547c\u5438\uff0c\u4ee5\u8179\u5f0f\u547c\u5438\u4e3a\u4e3b\uff0c\u5168\u8eab\u653e\u677e\u4f46\u4e0d\u8981\u762b\u5750\u3002<\/li><\/ul><h3 class=\"wp-block-heading\" id=\"h-2-\u817f\u90e8\u6446\u653e\u65b9\u5f0f-\u6839\u636e\u67d4\u8f6f\u5ea6\u9009\u62e9\">(2) \u817f\u90e8\u64fa\u653e\u65b9\u5f0f\uff08\u4f9d\u67d4\u8edf\u5ea6\u9078\u64c7\uff09<\/h3><p>\u6ca1\u6709\u4e00\u79cd\u59ff\u52bf\u9002\u5408\u6240\u6709\u4eba\uff0c\u53ef\u4ee5\u4f9d\u8eab\u4f53\u72b6\u51b5\u9009\u62e9\uff1a<\/p><ul class=\"wp-block-list\"><li><strong>\u7b80\u5355\u76d8\u5750\uff08\u63a8\u8350<\/strong>\uff09\uff1a\u6700\u9002\u5408\u521d\u5b66\u8005\uff0c\u5bb9\u6613\u7ef4\u6301\u653e\u677e\u3002<\/li>\n\n<li><strong>\u534a\u8dcf\u8dba\u5750<\/strong>\uff1a\u7a33\u5b9a\u6027\u8f83\u9ad8\uff0c\u4f46\u9700\u8981\u4e00\u5b9a\u67d4\u8f6f\u5ea6\u3002<\/li>\n\n<li><strong>\u5168\u8dcf\u8dba\u5750\uff1a<\/strong>\u4f20\u7edf\u5750\u59ff\uff0c\u9002\u5408\u5df2\u6709\u7ec3\u4e60\u57fa\u7840\u8005\uff0c\u4e0d\u5efa\u8bae\u52c9\u5f3a\u5c1d\u8bd5\u3002<\/li>\n\n<li><strong>\u4f7f\u7528\u5750\u57ab\u8f85\u52a9\u76d8\u5750<\/strong>\uff1a\u5c06\u81c0\u90e8\u7565\u5fae\u57ab\u9ad8\uff0c\u53ef\u51cf\u8f7b\u9acb\u90e8\u4e0e\u819d\u76d6\u538b\u529b\uff0c\u66f4\u5bb9\u6613\u7ef4\u6301\u810a\u690e\u81ea\u7136\u4f38\u5c55\u3002<\/li>\n\n<li><strong>\u6905\u5b50\u5750\u59ff<\/strong>\uff1a\u82e5\u65e0\u6cd5\u76d8\u817f\uff0c\u53ef\u5750\u5728\u6905\u5b50\u4e0a\uff0c\u53cc\u811a\u5e73\u653e\u5730\u9762\uff0c\u819d\u76d6\u7ea6\u5448 90 \u5ea6\uff0c\u540c\u6837\u80fd\u591f\u83b7\u5f97\u826f\u597d\u7684\u51a5\u60f3\u4f53\u9a8c\u3002<\/li><\/ul><p><strong>\u5c0f\u63d0\u9192\uff1a\u8212\u9002\u6bd4\u5f62\u5f0f\u66f4\u91cd\u8981<\/strong><\/p><p>\u5982\u679c\u56e0\u4e3a\u8ffd\u6c42\u6807\u51c6\u59ff\u52bf\u800c\u611f\u5230\u817f\u9ebb\u3001\u8170\u9178\u6216\u5168\u8eab\u7d27\u7ef7\uff0c\u6ce8\u610f\u529b\u53cd\u800c\u5bb9\u6613\u88ab\u8eab\u4f53\u7684\u4e0d\u9002\u5206\u6563\u3002\u771f\u6b63\u91cd\u8981\u7684\u662f\u7ef4\u6301\u4e00\u4e2a<strong>\u7a33\u5b9a\u3001\u653e\u677e\u4e14\u80fd\u591f\u6301\u7eed\u7ec3\u4e60<\/strong>\u7684\u59ff\u52bf\uff0c\u8ba9\u547c\u5438\u81ea\u7136\u6d41\u52a8\uff0c\u89c9\u5bdf\u80fd\u591f\u6301\u7eed\u505c\u7559\u5728\u5f53\u4e0b\u3002<\/p><hr class=\"wp-block-separator has-alpha-channel-opacity\"\/><h2 class=\"wp-block-heading\" id=\"h-4-\u5982\u4f55\u7ec3\u4e60\u6253\u5750-\u65b0\u624b\u5b8c\u6574\u6307\u5357\">4. \u5982\u4f55\u7df4\u7fd2\u6253\u5750\uff08\u65b0\u624b\u5b8c\u6574\u6307\u5357\uff09<\/h2><p>\u5bf9\u4e8e\u521d\u5b66\u8005\u6765\u8bf4\uff0c\u6253\u5750\u4e0d\u9700\u8981\u4e00\u6b21\u7ec3\u4e60\u5f88\u4e45\u3002\u7f8e\u56fd\u56fd\u5bb6\u8865\u5145\u4e0e\u6574\u5408\u5065\u5eb7\u4e2d\u5fc3\uff08NCCIH\uff09\u6307\u51fa\uff0c\u51a5\u60f3\u7ec3\u4e60\u7684\u91cd\u70b9\u5728\u4e8e<strong>\u6301\u7eed\u4e14\u89c4\u5f8b\u5730\u7ec3\u4e60<\/strong>\uff0c\u5373\u4f7f\u6bcf\u5929\u53ea\u6709\u51e0\u5206\u949f\uff0c\u4e5f\u6709\u52a9\u4e8e\u57f9\u517b\u4e13\u6ce8\u529b\u3001\u63d0\u5347\u89c9\u5bdf\u80fd\u529b\uff0c\u5e76\u5e2e\u52a9\u7f13\u89e3\u65e5\u5e38\u538b\u529b\u3002\u56e0\u6b64\uff0c\u5efa\u7acb\u7a33\u5b9a\u7684\u7ec3\u4e60\u4e60\u60ef\uff0c\u6bd4\u8ffd\u6c42\u957f\u65f6\u95f4\u6253\u5750\u66f4\u91cd\u8981\u3002\uff08<a href=\"https:\/\/www.nccih.nih.gov\/health\/meditation\/overview.htm\"><\/a><a href=\"https:\/\/www.nccih.nih.gov\/health\/meditation\/overview.htm\">https:\/\/www.nccih.nih.gov\/health\/meditation\/overview.htm<\/a>\uff09<\/p><h3 class=\"wp-block-heading\" id=\"h-1-\u7ec3\u4e60\u524d\u7684\u51c6\u5907\">(1) \u7df4\u7fd2\u524d\u7684\u6e96\u5099<\/h3><p>\u5f00\u59cb\u7ec3\u4e60\u524d\uff0c\u53ef\u4ee5\u5148\u505a\u597d\u4ee5\u4e0b\u51c6\u5907\uff1a<\/p><ol class=\"wp-block-list\"><li>\u627e\u4e00\u500b\u5b89\u975c\u3001\u4e0d\u88ab\u6253\u64fe\u7684\u7a7a\u9593<\/li>\n\n<li>\u521d\u5b66\u8005\u5efa\u8bae\u6bcf\u6b21\u7ec3\u4e60 <strong>5\uff5e10 \u5206\u949f<\/strong> \u5373\u53ef<\/li>\n\n<li>\u4f7f\u7528\u8212\u9002\u7684\u5750\u57ab\u6216\u6905\u5b50\uff0c\u4fdd\u6301\u8eab\u4f53\u7a33\u5b9a<\/li>\n\n<li>\u7ec3\u524d\u5148\u4e0a\u5395\u6240\uff0c\u907f\u514d\u559d\u592a\u591a\u6c34\uff0c\u5bfc\u81f4\u4e2d\u9014\u5206\u5fc3<\/li>\n\n<li>\u5c06\u624b\u673a\u8c03\u6210\u9759\u97f3\uff0c\u51cf\u5c11\u901a\u77e5\u5e72\u6270<\/li>\n\n<li>\u4fdd\u6301\u5ba4\u6e29\u8212\u670d<\/li>\n\n<li>\u679c\u611f\u5230\u5fc3\u60c5\u6d6e\u8e81\uff0c\u53ef\u4ee5\u5148\u7f13\u6162\u6df1\u547c\u5438\u7ea6 30 \u79d2\uff0c\u5e2e\u52a9\u8eab\u4f53\u9010\u6e10\u653e\u677e<\/li><\/ol><h3 class=\"wp-block-heading\" id=\"h-2-\u6253\u5750\u7684\u57fa\u7840\u6b65\u9aa4-\u5efa\u8bae\u6bcf\u5929\u7ec3\u4e60\">(2) \u6253\u5750\u7684\u57fa\u7840\u6b65\u9aa4\uff08\u5efa\u8bae\u6bcf\u5929\u7ec3\u4e60\uff09<\/h3><ol class=\"wp-block-list\"><li><strong>\u8abf\u6574\u59ff\u52e2<\/strong>\uff1a\u7a33\u5b9a\u5750\u597d\uff0c\u4fdd\u6301\u810a\u690e\u81ea\u7136\u4f38\u5c55\uff0c\u80a9\u8180\u653e\u677e\uff0c\u4e0d\u9700\u8981\u523b\u610f\u633a\u80f8\u6216\u50f5\u786c\u7528\u529b\u3002<\/li>\n\n<li><strong>\u81ea\u7136\u547c\u5438<\/strong>\uff1a\u4e0d\u7528\u523b\u610f\u63a7\u5236\u547c\u5438\u901f\u5ea6\uff0c\u53ea\u9700\u89c2\u5bdf\u7a7a\u6c14\u81ea\u7136\u8fdb\u5165\u4e0e\u79bb\u5f00\u8eab\u4f53\u3002<\/li>\n\n<li><strong>\u628a\u6ce8\u610f\u529b\u653e\u5728\u547c\u5438\u6216\u8eab\u9ad4\u611f\u89ba<\/strong>\uff1a<ul class=\"wp-block-list\"><li>\u53ef\u4ee5\u5c06\u6ce8\u610f\u529b\u653e\u5728\uff1a<ul class=\"wp-block-list\"><li>\u9f3b\u5c16\u5438\u6c14\u3001\u5410\u6c14\u65f6\u7684\u89e6\u611f<\/li>\n\n<li>\u547c\u5438\u7ecf\u8fc7\u9f3b\u8154\u65f6\u7684\u6e29\u5ea6\u53d8\u5316<\/li>\n\n<li>\u80f8\u53e3\u6216\u8179\u90e8\u968f\u7740\u547c\u5438\u4ea7\u751f\u7684\u8d77\u4f0f<\/li>\n\n<li>\u8eab\u4f53\u4e0e\u5750\u57ab\u3001\u6905\u5b50\u7684\u63a5\u89e6\u611f<\/li><\/ul><\/li><\/ul><\/li>\n\n<li><strong>\u5f53\u5ff5\u5934\u51fa\u73b0\uff0c\u8f7b\u8f7b\u628a\u6ce8\u610f\u529b\u5e26\u56de\u6765<\/strong>\uff1a<ul class=\"wp-block-list\"><li>\u7ec3\u4e60\u8fc7\u7a0b\u4e2d\u5206\u5fc3\u3001\u51fa\u73b0\u6742\u5ff5\u90fd\u662f\u6b63\u5e38\u73b0\u8c61\u3002<\/li>\n\n<li>\u4e0d\u7528\u523b\u610f\u538b\u6291\u5ff5\u5934\uff0c\u4e5f\u4e0d\u9700\u8981\u8d23\u602a\u81ea\u5df1\uff0c\u53ea\u8981\u89c9\u5bdf\u5230\u81ea\u5df1\u5df2\u7ecf\u5f00\u59cb\u80e1\u601d\u4e71\u60f3\uff0c\u518d\u6e29\u548c\u5730\u628a\u6ce8\u610f\u529b\u5e26\u56de\u547c\u5438\u5373\u53ef\u3002\u8fd9\u4e5f\u662f\u51a5\u60f3\u7ec3\u4e60\u4e2d\u6700\u91cd\u8981\u7684\u8fc7\u7a0b\u4e4b\u4e00\u3002<\/li><\/ul><\/li>\n\n<li><strong>\u7ed3\u675f\u7ec3\u4e60\uff1a<\/strong>\u7ed3\u675f\u524d\u505a 2\uff5e3 \u6b21\u81ea\u7136\u6df1\u547c\u5438\uff0c\u518d\u7f13\u7f13\u7741\u5f00\u53cc\u773c\uff0c\u89c2\u5bdf\u8eab\u4f53\u4e0e\u5fc3\u60c5\u6b64\u523b\u7684\u72b6\u6001\u3002<\/li><\/ol><h3 class=\"wp-block-heading\" id=\"h-3-\u9759\u5750\u4e2d\u53ef\u80fd\u51fa\u73b0\u7684\u73b0\u8c61-\u5b8c\u5168\u6b63\u5e38\">(3) \u975c\u5750\u53ef\u80fd\u51fa\u73fe\u7684\u73fe\u8c61\uff08\u5b8c\u5168\u6b63\u5e38\uff09<\/h3><p>\u6bcf\u4e2a\u4eba\u7ec3\u4e60\u6253\u5750\u65f6\u7684\u4f53\u9a8c\u90fd\u4e0d\u540c\uff0c\u4e0d\u9700\u8981\u523b\u610f\u8ffd\u6c42\u4efb\u4f55\u7279\u6b8a\u611f\u89c9\u3002<\/p><p>\u65b0\u624b\u5e38\u898b\u7684\u554f\u984c\u8207\u9ad4\u9a57\uff1a<\/p><ul class=\"wp-block-list\"><li>\u8eab\u4f53\u51fa\u73b0\u8f7b\u5fae\u9ebb\u611f\u3001\u53d1\u70ed\u6216\u808c\u8089\u8f7b\u5fae\u8df3\u52a8\u3002<\/li>\n\n<li>\u4e00\u5f00\u59cb\u89c9\u5f97\u6742\u5ff5\u7279\u522b\u591a\uff0c\u6ce8\u610f\u529b\u5bb9\u6613\u98d8\u8d70\u3002<\/li>\n\n<li>\u611f\u89c9\u653e\u677e\u3001\u60f3\u7761\uff0c\u6216\u8eab\u4f53\u53d8\u5f97\u6bd4\u8f83\u6c89\u91cd\u3002<\/li>\n\n<li>\u5076\u5c14\u6d6e\u73b0\u8fc7\u53bb\u7684\u56de\u5fc6\u6216\u60c5\u7eea\u3002<\/li>\n\n<li>\u6709\u4e9b\u4eba\u4f1a\u611f\u5230\u6bd4\u8f83\u5e73\u9759\uff0c\u4e5f\u6709\u4eba\u89c9\u5f97\u6ca1\u6709\u660e\u663e\u53d8\u5316\u3002<\/li><\/ul><p>\u6839\u636e NCCIH 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\u5982\u679c\u7ec3\u4e60\u8fc7\u7a0b\u4e2d\u51fa\u73b0\u6301\u7eed\u6027\u7684\u5f3a\u70c8\u7126\u8651\u3001\u6050\u614c\u3001\u547c\u5438\u56f0\u96be\u3001\u5934\u6655\uff0c\u6216\u60c5\u7eea\u660e\u663e\u6076\u5316\uff0c\u5e94\u505c\u6b62\u7ec3\u4e60\uff0c\u5e76\u54a8\u8be2\u4e13\u4e1a\u533b\u7597\u6216\u5fc3\u7406\u5065\u5eb7\u4e13\u4e1a\u4eba\u58eb\u3002<\/p><p>\u5f53\u4f60\u5f00\u59cb\u7a33\u5b9a\u7ec3\u4e60\u540e\uff0c\u53ef\u4ee5\u9010\u6e10\u8fdb\u5165\u66f4\u7cfb\u7edf\u7684\u51a5\u60f3\u8bad\u7ec3\u8282\u594f\uff1a\u300a<a href=\"https:\/\/ztnzenmind.com\/advanced-breath-meditation-practice\/\">\u547c\u5438\u51a5\u60f3\u8fdb\u9636\u6307\u5357<\/a>\u300b<\/p><hr class=\"wp-block-separator has-alpha-channel-opacity\"\/><h2 class=\"wp-block-heading\" id=\"h-5-\u7ec3\u4e60\u5efa\u8bae\u4e0e\u6ce8\u610f\u4e8b\u9879\">5. 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class=\"wp-block-heading\">\u4e0d\u5fc5\u8ffd\u6c42\u300c\u65e0\u5ff5\u300d<\/h3><p>\u8bb8\u591a\u4eba\u8bef\u4ee5\u4e3a\u6253\u5750\u5c31\u662f\u8ba9\u5927\u8111\u5b8c\u5168\u6ca1\u6709\u4efb\u4f55\u60f3\u6cd5\u3002<\/p><p>\u5b9e\u9645\u4e0a\uff0c\u51a5\u60f3\u8fc7\u7a0b\u4e2d\u51fa\u73b0\u5ff5\u5934\u662f\u5f88\u81ea\u7136\u7684\u73b0\u8c61\u3002<\/p><p>\u7ec3\u4e60\u7684\u91cd\u70b9\u4e0d\u662f\u6d88\u9664\u5ff5\u5934\uff0c\u800c\u662f\u5728\u53d1\u73b0\u81ea\u5df1\u5206\u5fc3\u540e\uff0c\u80fd\u591f\u4e00\u6b21\u53c8\u4e00\u6b21\u628a\u6ce8\u610f\u529b\u5e26\u56de\u547c\u5438\u6216\u5f53\u4e0b\u3002\u8fd9\u79cd\u6301\u7eed\u89c9\u5bdf\u7684\u8fc7\u7a0b\uff0c\u4e5f\u662f\u57f9\u517b\u4e13\u6ce8\u529b\u7684\u91cd\u8981\u7ec3\u4e60\u3002<\/p><h3 class=\"wp-block-heading\">\u4e0d\u9700\u8981\u548c\u522b\u4eba\u6bd4\u8f83<\/h3><p>\u6709\u7684\u4eba\u7b2c\u4e00\u6b21\u7ec3\u4e60\u5c31\u89c9\u5f97\u5f88\u5e73\u9759\uff0c\u6709\u7684\u4eba\u5219\u4f1a\u89c9\u5f97\u6742\u5ff5\u5f88\u591a\u3001\u8eab\u4f53\u5750\u4e0d\u4f4f\u3002<\/p><p>\u8fd9\u4e9b\u4f53\u9a8c\u90fd\u5c5e\u4e8e\u6b63\u5e38\u73b0\u8c61\u3002<\/p><p>\u4e0d\u8981\u56e0\u4e3a\u4eca\u5929\u72b6\u6001\u4e0d\u597d\uff0c\u5c31\u8ba4\u4e3a\u81ea\u5df1\u7ec3\u5f97\u4e0d\u597d\u3002\u51a5\u60f3\u7ec3\u4e60\u66f4\u91cd\u89c6\u957f\u671f\u7d2f\u79ef\uff0c\u800c\u4e0d\u662f\u6bcf\u4e00\u6b21\u7ec3\u4e60\u7684\u8868\u73b0\u3002<\/p><h3 class=\"wp-block-heading\">\u8eab\u4f53\u4e0d\u8212\u670d\u65f6\uff0c\u53ef\u4ee5\u9002\u5f53\u8c03\u6574\u59ff\u52bf<\/h3><p>\u5982\u679c\u7ec3\u4e60\u8fc7\u7a0b\u4e2d\u51fa\u73b0\u8eab\u4f53\u4e0d\u9002\uff0c\u53ef\u4ee5\u9002\u5f53\u8c03\u6574\u5750\u59ff\uff0c\u4f8b\u5982\uff1a<\/p><ul class=\"wp-block-list\"><li>\u53cc\u817f\u5bb9\u6613\u9ebb\u6728\uff0c\u53ef\u4ee5\u9002\u5f53\u57ab\u9ad8\u5750\u57ab\u3002<\/li>\n\n<li>\u8170\u90e8\u5bb9\u6613\u9178\u75db\uff0c\u53ef\u4ee5\u5728\u8170\u540e\u653e\u4e00\u4e2a\u9760\u57ab\uff0c\u6216\u6539\u5750\u6905\u5b50\u3002<\/li>\n\n<li>\u5982\u679c\u53d1\u73b0\u81ea\u5df1\u4e00\u76f4\u5206\u5fc3\uff0c\u53ef\u4ee5\u5c1d\u8bd5\u4f7f\u7528\u300c\u6570\u606f\u6cd5\u300d\uff0c\u4e00\u8fb9\u547c\u5438\uff0c\u4e00\u8fb9\u9ed8\u6570\u6bcf\u4e00\u6b21\u5438\u6c14\u6216\u5410\u6c14\uff0c\u5e2e\u52a9\u7a33\u5b9a\u6ce8\u610f\u529b\u3002<\/li><\/ul><p>\u6253\u5750\u7684\u91cd\u70b9\u662f\u4fdd\u6301\u8eab\u4f53\u7a33\u5b9a\u800c\u653e\u677e\uff0c\u800c\u4e0d\u662f\u52c9\u5f3a\u7ef4\u6301\u67d0\u4e00\u79cd\u59ff\u52bf\u3002<\/p><h3 class=\"wp-block-heading\">\u907f\u514d\u5728\u6781\u5ea6\u9965\u997f\u3001\u8fc7\u9971\u6216\u975e\u5e38\u75b2\u52b3\u65f6\u7ec3\u4e60<\/h3><p>\u8eab\u4f53\u72b6\u6001\u4f1a\u5f71\u54cd\u7ec3\u4e60\u4f53\u9a8c\u3002<\/p><p>\u5982\u679c\u521a\u5403\u5f97\u5f88\u9971\u3001\u975e\u5e38\u9965\u997f\uff0c\u6216\u5df2\u7ecf\u75b2\u52b3\u5230\u5feb\u7761\u7740\uff0c\u901a\u5e38\u8f83\u96be\u4fdd\u6301\u4e13\u6ce8\u3002\u9009\u62e9\u7cbe\u795e\u8f83\u7a33\u5b9a\u3001\u8eab\u4f53\u8f83\u8212\u670d\u7684\u65f6\u95f4\u7ec3\u4e60\uff0c\u4f1a\u66f4\u5bb9\u6613\u8fdb\u5165\u72b6\u6001\u3002<\/p><h3 class=\"wp-block-heading\">\u7ed3\u675f\u7ec3\u4e60\u65f6\uff0c\u7ed9\u81ea\u5df1\u4e00\u70b9\u7f13\u51b2\u65f6\u95f4<\/h3><p>\u7ec3\u4e60\u7ed3\u675f\u540e\uff0c\u4e0d\u8981\u7acb\u523b\u8d77\u8eab\u3002<\/p><p>\u53ef\u4ee5\u5148\u505a 2\uff5e3 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