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  • For thousands of years, people have practiced meditation for spiritual, emotional, and physical well-being.

    數千年以來,人類為了心靈、情感與身體健康而靜坐冥想。

  • But from a scientific perspective, how exactly does meditating affect your body?

    但從科學角度來看,冥想究竟如何影響我們的身體?

  • Does it really do anything?

    它真的有實質功效嗎?

  • It all starts in the brain.

    一切都是從腦開始。

  • During meditation, brain scans see increased activity in regions directly correlated with decreased anxiety and depression, along with increased pain tolerance.

    在冥想過程中,可由腦部掃描看出,與減緩焦躁憂鬱相關區塊的活動量增加,而耐痛度也跟著提升。

  • The Default Mode Network, in particular, is activated when one's mind is at rest and not focusing on the outside world,

    尤其是大腦的預設模式網路,會在人們腦部放鬆並不專注於外在時被啟動,

  • and has been found to improve memory, self-awareness, and goal setting.

    而研究也發現,此狀態可強化記憶力、自我意識以及設立目標能力。

  • Want to be more caring to your friends and family?

    想要對家人朋友更體貼嗎?

  • When scientists compared the brains of Buddhist monks to new meditators,

    當科學家比較和尚以及初階冥想者的大腦時,

  • they found the region of the brain associated with empathy to be much more pronounced in the monks.

    他們發現和尚大腦中與同理心相關的區塊,相對活躍許多。

  • It also literally changes your brain waves, and we can measure these frequencies.

    它也會真正地改變你的腦波,而我們能夠測量這些頻率。

  • Meditators have higher levels of Alpha waves, which have been shown to reduce feelings of negative mood, tension, sadness, and anger.

    冥想者有較高頻率的 α 波,它被證實能減緩負面情緒、壓力、難過與憤怒。

  • And if that wasn't enough, it also physically changes our brain shape and size.

    除此之外,它還可以實際地改變頭腦的形狀與大小。

  • Studies found that after 8 weeks of a meditation program, gray matter was more dense in areas associated with learning, memory processing, and emotion regulation.

    研究發現,進行 8 週冥想計畫後,與學習、記憶處理及情緒控管區相關聯的大腦灰質密度變得更高。

  • And yet the amygdala, which deals with stress, blood pressure, and fear, had decreased gray matter!

    然而,在處理壓力、血壓以及恐懼的杏仁核中,大腦灰質的密度則下降。

  • When we look at the entire body, not only do we see decreased blood pressure, but it can also increase the variability of your heart rate.

    當我們觀察整個人體,除了觀察到血壓下降之外,心率變異分析也可能提高。

  • And while this may sound harmful, it actually plays a critical role in properly transporting oxygen and carbon dioxide throughout your body.

    這雖然聽起來像是對身體有害,但它事實上對於順利傳遞體內氧氣和二氧化碳至關重要。

  • Think you're getting sick?

    覺得自己快生病了嗎?

  • In a study where both meditators and non-mediators were given the flu virus,

    在一場研究中,冥想者與非冥想者同時被施予流感病毒後,

  • meditators were able to produce a greater number of antibodies and had increased immune function.

    冥想者體內能夠製造較多的抗體,身體免疫功能也較為提升。

  • If we go a little deeper, we can even see changes on a cellular level.

    如果我們再深入探究,甚至可以看到細胞也發生了變化。

  • Your chromosomes have protective protein complexes called telomeres, which help reduce damage to your DNA and lower cell death.

    你的染色體具有稱為「端粒」的防護性蛋白複合體,作用在於降低 DNA 損壞並降低細胞死亡率。

  • And a shortened telomere length has been linked to several diseases such as cardiovascular disease, diabetes, Alzheimer's, and cancer.

    而縮短的端粒與某些疾病的產生息息相關,如心血管疾病、糖尿病、阿茲海默症以及癌症。

  • Amazingly, when cancer survivors completed a meditation program, their bodies showed significant increases in telomere length.

    驚人的是,當癌症病患完成一套冥想療程,他們體內的端粒長度有顯著增長。

  • It's believed that psychological intervention, particularly decreasing stress, has a direct effect on the enzyme telomerase,

    據信,心理反應的介入,尤其是壓力的減輕,對於端粒酶有直接影響,

  • which has been shown to counteract shortening by adding DNA to the shrinking telomeres.

    研究證實它會在萎縮端粒中加入 DNA,以對抗端粒的縮短。

  • Of course, meditation is not a substitute for other medical advice or a healthy lifestyle

    當然,冥想並不能取代其它的醫療建議或是健康的生活模式──

  • we don't want you leaving this video thinking it will cure cancer

    我們可不希望你看完影片後認為冥想可以治癒癌症──

  • But much like hitting the gym can grow your muscles and increase your overall health,

    但就跟去健身房可以幫助你鍛鍊肌肉及提升整體健康一樣,

  • it seems that meditation may be a way of working out your brain with extra health benefits.

    冥想似乎是一種能夠幫你鍛鍊大腦,還有附加健康益處的方法。

  • And since your brain controls, well, all of you, why not relax and say "om" every once in a while?

    既然你的大腦掌控了你的一切,何不偶爾放鬆一下,說聲「唵」呢?

  • And if you like working out your brain, be sure to get our AsapSCIENCE book, which is now available for pre-sale at asapscience.com/book.

    如果你喜歡鍛鍊大腦,那你一定買一本 AsapScience,現在就可以在 asapscience.com/book 預購。

  • We've got answers to your most asked burning questions, persistent rumors, and unexplained phenomenon!

    對於常見的棘手問題、流傳已久的謠言或是無法解釋的現象,我們都有答案!

  • Whether you're a huge science fan or just a curious mind,

    無論你是超級科學迷或只是秉持著一顆好奇心,

  • the book has something for everyone, and we're so excited for you to read it and show off your new found knowledge to all your friends!

    你都會在書中找到有趣之處,而我們很期待你一探究竟,並向朋友炫耀你所學的新知!

  • Thanks again for all the support through the years, helping us share a love of science with the world!

    再次感謝大家多年來的支持,幫助我們跟世界分享對科學的熱愛!

  • And subscribe for more weekly science videos.

    並請訂閱以每週觀看更多的科學影片。

For thousands of years, people have practiced meditation for spiritual, emotional, and physical well-being.

數千年以來,人類為了心靈、情感與身體健康而靜坐冥想。

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B2 中高級 中文 美國腔 冥想 端粒 大腦 鍛鍊 和尚 灰質

太神了!靜坐能改變大腦構造!?The Scientific Power of Meditation (The Scientific Power of Meditation)

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    Ashley Chen 發佈於 2015 年 07 月 28 日
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