正念冥想对走神的影响及其作用机制

doi:10.3724/SP.J.1042.2023.02368

摘要/Abstract

摘要：

走神是普遍存在的一种心理现象, 这种普遍存在会为人们带来许多的妨碍。正念冥想是减轻或避免走神的重要干预方式之一。为此, 在系统回顾以往研究基础上, 首先通过不同时长、不同形式、对照组的设置以及不同群体等多个方面, 梳理正念冥想对走神的改善作用; 其次, 结合神经机制及相关理论模型两方面内容阐述其作用机制; 最后, 围绕走神类型以及不同形式正念冥想直接对比等角度提出未来研究建议, 探讨正念冥想对走神的改善, 构建完善的理论模型。

关键词: 正念冥想, 走神, 神经机制

Abstract:

Mind wandering is a common psychological phenomenon that we commonly face in our daily lives, and it can have negative effects, such as increasing the incidence of car accidents and affecting academic performance. Given the adverse effects of mind wandering on people, it is particularly important to adopt a reasonable intervention to mitigate the negative effects of mind wandering. Mindfulness meditation as a form of intervention has gained traction in recent years. In order to investigate the effects of mindfulness meditation on mind wandering and its mechanism, based on a systematic review of previous studies, the present study summarized the effects of mindfulness meditation on mind wandering from different perspectives, such as training duration, training format, the setting of the controlled group, and different groups. Combining the two aspects of neural mechanism and related theoretical models, the mechanism of mindfulness meditation to improve mind wandering was also explained. First of all, there are different training durations for mindfulness meditation, such as 8 minutes, 4 days, 8 weeks or even longer. This study analyzed the effects of different training durations of mindfulness meditation on mind wandering, and clarified that different training durations of mindfulness meditation have different effects on the improvement of mind wandering, and fewer longitudinal studies have been used in the past. Second, there are many forms of training for mindfulness meditation, such as mindful breathing exercise, sitting meditation, and body scan. This study found that different forms of mindfulness meditation have different effects on mind wandering by comparing different studies. Third, most of the previous related studies were examined in the form of randomized experimental group and controlled group. Based on the examination of different controlled groups, it is clear that it is important to use appropriate controlled group in the study of mindfulness meditation on mind wandering, such as the use of controlled group by considering active controlled group and passive controlled group. This method is conducive to avoiding the interference of additional variables and highlighting the effect of mindfulness meditation. Fourth, by examining different groups, it was also found that the degree of effectiveness of mindfulness meditation in reducing mind wandering may depend on the characteristics of the target group. For example, the researcher's study on the normal group found that mindfulness meditation reduced the occurrence of mind wandering. In contrast, for individuals with negative emotions, the improvement of mind wandering by mindfulness meditation was shown to be protective. Fifth, by measuring the changes in neural mechanisms before and after the intervention, for example, EEG components such as alpha and beta, ERP components such as N2, P3, and MMN, and the default mode network in the brain, we explained the mechanism of action of mindfulness meditation to improve mind wandering from the perspective of neural mechanisms. Sixth, combining the natural cognitive fluctuation model and the cycle of meditation and mind wandering, the present study found that the improvement of mind wandering by mindfulness meditation works through different stages, such as attentional modulation, meta-consciousness enhancement, and the calming thought. These stages do not necessarily occur in a sequential manner, and the applicability of these stages to other forms of mindfulness meditation needs to be verified. Previous studies have defined mind wandering as a single structure and directly examined the effects of mindfulness meditation on mind wandering, without distinguishing between intentional and unintentional mind wandering. Future research should continue to delve deeper and clarify the effects of mindfulness meditation on different types of mind wandering. In addition, previous studies have examined the effects of a single form of mindfulness meditation on mind wandering, neglecting a direct comparison of the effects of different forms of mindfulness meditation on mind wandering. In the future, it is possible to directly compare the effects of different forms of mindfulness meditation on mind wandering, in order to clarify the most effective form of improving mind wandering, and to determine the most effective duration of different forms of mindfulness meditation interventions. In the future, we can also continue to explore the underlying mechanisms, such as understanding the time course of the effects of mindfulness meditation, exploring the reasons for the differences between different processes, and validating the different stages of mindfulness meditation to improve mind wandering, so as to validate and improve the existing theoretical models.

Key words: mindfulness meditation, mind wandering, neural mechanism

中图分类号:

B845

邵红涛, 任桂琴, 丁晓茜, 史梦梦, 李蕊妍, 李阳. (2023). 正念冥想对走神的影响及其作用机制. 心理科学进展 , 31(12), 2368-2379.

SHAO Hongtao, REN Guiqin, DING Xiaoqian, SHI Mengmeng, LI Ruiyan, LI Yang. (2023). The influence of mindfulness meditation on mind wandering and its mechanism. Advances in Psychological Science, 31(12), 2368-2379.

图/表 1

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研究者	干预形式	被试	主要测量方式	走神指标变化
Mrazek et al., 2012	8分钟正念呼吸	60名本科生随机分为实验组、新闻阅读组和自由放松组	SART任务	与主动控制组和放松组相比, 实验组的SART错误率和时间变异性显著更低。
Mrazek et al., 2013	2周的正念减压训练	48名本科生随机分为实验组(26人)和营养组(22人)	OSPAN任务, 探针检测和自我检测	与营养组或正念减压训练前相比, 正念冥想训练减少了GRE考试期间走神的发生频率
Giannandrea et al., 2019	8周正念减压训练	60名正念冥想爱好者随机分为实验组(30人)和控制组(30人)	SART任务, 探针检测和自我检测	探针检测和自我检测的走神频率在组间和干预前后均无显著差异。而与干预前相比, 正念减压训练后的个体在SART任务上错误率指标(对目标刺激作反应)显著降低
Somaraju et al., 2021	15分钟身体扫描	55名成年人随机分为正念冥想组(21人)、肌肉放松组(15人)和TED演讲组(19人)	SART任务和走神问卷	无显著改善
Rahl et al., 2017	4天注意监控和接纳正念冥想	145名成年参与者随机分配到四组, 分别是仅注意监控正念组(41人), 注意监控加接纳正念组(41人), 放松组(38人)和控制组(22人)	SART任务	与其他三组相比, 注意监控和接纳的正念冥想组表现出最少的错误率
Ueberholz & Fiocco, 2022	10分钟聚焦注意冥想	220名成年参与者随机分配到正念冥想组(78人)、启动加正念冥想组(63人)以及启动组(79人)	SART任务	与启动组相比, 启动加正念冥想组和正念冥想组表现出更少的压力感知以及更少的遗漏错误。然而, 相对于启动组, 启动加正念冥想组在SART任务上表现出更高的正确率和更少的错误(对目标刺激不作反应)率。反应时的变异性在三组之间没有显著差异。
Sanger & Dorjee, 2016	学校正念训练课程	40名青少年学生完成前后测	ERP, Oddball范式	干预后被试对不相关的频繁刺激和颜色偏差的非目标刺激的反应中, N2的波幅显著增加。这表明, 正念冥想训练使青少年增强了抑制无关刺激的能力, 更加专注。
Whitmoyer et al., 2020	4周基于注意的正念干预训练(与正念减压训练相比, 更侧重聚焦注意冥想)	74名平均年龄约66岁老年人随机分配到正念冥想训练组(37人)和生活方式教育组(37人)	GO-NOGO任务的变式, 探针检测	与生活方式教育组相比, 正念冥想组老年人反应时变异性和任务无关想法显著减少, 任务相关的想法并没有显著变化。此外, 正念冥想训练对老年人与任务相关的想法并没有显著减少。
Brandmeyer & Delorme, 2018	1年以上正念冥想规律练习	24名参与者	EEG, 听觉探针	与走神时相比, 专家在正念冥想时额叶皮层的θ波和躯体感觉皮层的α波能量的增强; 非专业组则并没有发现两者的差异。
Rodriguez-Larios et al., 2021	3年以上正念冥想经验	58名参与者, 专家组(29人), 控制组(即无经验者29人)	EEG, 探针检测	与走神时相比, 新手组在正念冥想期间α波波幅下降, 正念冥想组则没有显著差异。
Liu et al., 2023	21天训练包括正念呼吸、身体扫描、正念行走和正念饮食	45名大学生随机分配到正念冥想组(21人)和对照组(24人)	ERP, SART任务	相对于前测, 正念冥想组在后测中的N2成分波幅幅度显著变大。N2成分波幅越大意味着更多的意识专注于当前任务。N2的增强也表明注意力监控以及反应抑制等。与前测和对照组相比, 正念冥想后个体的P3波幅幅度明显更大。P3波幅增加表明了个体在正念冥想后注意维持增强。
Brewer et al., 2011	10年以上正念冥想经验	12名经验丰富专家组, 13名健康成年人为对照组	fMRI	在正念冥想条件下, 专家组的PCC活跃度低于对照组; 在聚焦注意冥想期间, 专家组的后扣带皮层和左角回活跃程度低于对照组; 在开放监控冥想期间, 专家组的上颞回和内侧颞回的活跃程度低于对照组。此外, 功能连接分析显示, 专家组在正念冥想时, 后扣带、背前扣带和背外侧前额叶皮质之间的耦合更强。

研究者	干预形式	被试	主要测量方式	走神指标变化
Mrazek et al., 2012	8分钟正念呼吸	60名本科生随机分为实验组、新闻阅读组和自由放松组	SART任务	与主动控制组和放松组相比, 实验组的SART错误率和时间变异性显著更低。
Mrazek et al., 2013	2周的正念减压训练	48名本科生随机分为实验组(26人)和营养组(22人)	OSPAN任务, 探针检测和自我检测	与营养组或正念减压训练前相比, 正念冥想训练减少了GRE考试期间走神的发生频率
Giannandrea et al., 2019	8周正念减压训练	60名正念冥想爱好者随机分为实验组(30人)和控制组(30人)	SART任务, 探针检测和自我检测	探针检测和自我检测的走神频率在组间和干预前后均无显著差异。而与干预前相比, 正念减压训练后的个体在SART任务上错误率指标(对目标刺激作反应)显著降低
Somaraju et al., 2021	15分钟身体扫描	55名成年人随机分为正念冥想组(21人)、肌肉放松组(15人)和TED演讲组(19人)	SART任务和走神问卷	无显著改善
Rahl et al., 2017	4天注意监控和接纳正念冥想	145名成年参与者随机分配到四组, 分别是仅注意监控正念组(41人), 注意监控加接纳正念组(41人), 放松组(38人)和控制组(22人)	SART任务	与其他三组相比, 注意监控和接纳的正念冥想组表现出最少的错误率
Ueberholz & Fiocco, 2022	10分钟聚焦注意冥想	220名成年参与者随机分配到正念冥想组(78人)、启动加正念冥想组(63人)以及启动组(79人)	SART任务	与启动组相比, 启动加正念冥想组和正念冥想组表现出更少的压力感知以及更少的遗漏错误。然而, 相对于启动组, 启动加正念冥想组在SART任务上表现出更高的正确率和更少的错误(对目标刺激不作反应)率。反应时的变异性在三组之间没有显著差异。
Sanger & Dorjee, 2016	学校正念训练课程	40名青少年学生完成前后测	ERP, Oddball范式	干预后被试对不相关的频繁刺激和颜色偏差的非目标刺激的反应中, N2的波幅显著增加。这表明, 正念冥想训练使青少年增强了抑制无关刺激的能力, 更加专注。
Whitmoyer et al., 2020	4周基于注意的正念干预训练(与正念减压训练相比, 更侧重聚焦注意冥想)	74名平均年龄约66岁老年人随机分配到正念冥想训练组(37人)和生活方式教育组(37人)	GO-NOGO任务的变式, 探针检测	与生活方式教育组相比, 正念冥想组老年人反应时变异性和任务无关想法显著减少, 任务相关的想法并没有显著变化。此外, 正念冥想训练对老年人与任务相关的想法并没有显著减少。
Brandmeyer & Delorme, 2018	1年以上正念冥想规律练习	24名参与者	EEG, 听觉探针	与走神时相比, 专家在正念冥想时额叶皮层的θ波和躯体感觉皮层的α波能量的增强; 非专业组则并没有发现两者的差异。
Rodriguez-Larios et al., 2021	3年以上正念冥想经验	58名参与者, 专家组(29人), 控制组(即无经验者29人)	EEG, 探针检测	与走神时相比, 新手组在正念冥想期间α波波幅下降, 正念冥想组则没有显著差异。
Liu et al., 2023	21天训练包括正念呼吸、身体扫描、正念行走和正念饮食	45名大学生随机分配到正念冥想组(21人)和对照组(24人)	ERP, SART任务	相对于前测, 正念冥想组在后测中的N2成分波幅幅度显著变大。N2成分波幅越大意味着更多的意识专注于当前任务。N2的增强也表明注意力监控以及反应抑制等。与前测和对照组相比, 正念冥想后个体的P3波幅幅度明显更大。P3波幅增加表明了个体在正念冥想后注意维持增强。
Brewer et al., 2011	10年以上正念冥想经验	12名经验丰富专家组, 13名健康成年人为对照组	fMRI	在正念冥想条件下, 专家组的PCC活跃度低于对照组; 在聚焦注意冥想期间, 专家组的后扣带皮层和左角回活跃程度低于对照组; 在开放监控冥想期间, 专家组的上颞回和内侧颞回的活跃程度低于对照组。此外, 功能连接分析显示, 专家组在正念冥想时, 后扣带、背前扣带和背外侧前额叶皮质之间的耦合更强。