Meditation has been the focus of thousands of studies

冥想一直是成千上萬的研究的焦點

over the past 50 years. Today we're going

在過去的50年裡。今天我們要

to take a look at the top six benefits

來看看六大好處

adopting a meditation habit can have for you.

採用冥想的習慣可以對你有。

The first benefit is that it

第一個好處是，它

physically changes your brain. A study

物理上改變你的大腦。一項研究

conducted in 2011 at Harvard, led by a

2011年在哈佛大學進行的，由一位。

dr. Sarah Lazar, found that meditating

莎拉-拉扎爾博士，發現冥想。

for just eight weeks increases your

僅僅八週，就能增加你的

brain size in three crucial areas.

在三個關鍵領域的大腦大小。

The left hippocampus, which is responsible

左邊的海馬體，負責的是

for your ability to learn as well as

為你的學習能力，以及

your ability to retain information, the

您保留資訊的能力，

posterior cingulate, which is involved in

後扣帶，它參與了

your ability to control where your mind

你的能力，以控制你的頭腦

wanders, and the temporal parental junction,

徘徊，和時空父母交界處。

which is responsible for empathy and

它是負責移情和

compassion. Meditation doesn't only grow

慈悲心。禪修不僅能增長

the good parts of your brain. The same

你的大腦的好的部分。同樣的

study found that after eight weeks of

研究發現，經過八週的

meditation, there were also decreases in

冥想，也有減少的

cell volume in the amygdala, which is the

杏仁核中的細胞體積，也就是。

area of your brain that is responsible

你的大腦區域，負責

for fear, anxiety and stress. The second

為恐懼、焦慮和壓力。第二種

benefit of meditation is that it reduces

冥想的好處是，它可以減少

bad feelings. To further expand on the

惡感。為了進一步擴大

last point made they have been numerous

屢見不鮮

studies that looks only at the effects

只看效果的研究

of meditation on emotions such as stress

冥想的情緒，如壓力

depression and anxiety. Now stress isn't

抑鬱症和焦慮症。現在壓力不是

inherently bad for you in fact the

事實上

little stress is actually healthy for

壓力小其實是健康的

you.

你。

However there are many people who

然而有很多人

stressed too much and this can cause

壓力過大，會導致

serious health problems.

嚴重的健康問題；

A study in 2004 found that meditation

2004年的一項研究發現，冥想

can help you better manage as well as

可以幫助你更好地管理以及

dramatically decreased the negative side

大大降低了消極的一面

effects of stress.

壓力的影響。

A recent study published on JAMA

最近發表在《美國醫學會雜誌》上的一項研究

internal medicine by Professor Willem Kuyken

Willem Kuyken教授所著的《內科學》。

worked with people who suffer from

曾與患有下列疾病的人合作

depression. Kuyken found mindfulness

抑鬱症。庫伊肯發現心態

meditation helped people quote just as

冥想幫助人們引用一樣

much as commonly prescribed

跟常人差不多

antidepressant drugs and quote people

抗抑鬱藥物和報價人

undergoing to study had a thirty-one

正在接受研究的人有31個。

percent less of a chance of relapsing.

復發的機率降低了%。

A similar study in 2014 managed by a dr.

2014年由一位博士管理的類似研究。

Elizabeth Hoge worked with people

伊麗莎白-霍格與人合作

diagnosed with general anxiety disorder.

診斷為一般焦慮症。

She found that meditating for just eight

她發現，冥想僅僅八

weeks dramatically reduce the anxiety

周大幅減少焦慮

symptoms. And if all these studies still

症狀。如果所有這些研究仍然

aren't enough to convince you that

不足以讓你相信

meditation reduces bad feelings,

冥想可以減少不良情緒。

researchers of John Hopkins published a

約翰-霍普金斯大學的研究人員發表了一篇

paper on JAMA internal medicine in which

在《美國醫學會雜誌》上發表論文，其中

they reviewed over 19,000 meditation

他們審查了超過19000個冥想

studies. And they came to the conclusion

的研究。他們得出的結論是

that meditation helps ease depression

冥想有助於緩解抑鬱症

and anxiety.

和焦慮。

The third benefit of meditation

禪修的第三個好處

is that it helps you overcome bad habits.

是它能幫助你克服壞習慣。

The dorsolateral prefrontal cortex is

前額葉背外側皮層為

the part of your brain that is

你大腦的一部分，是

responsible for willpower. A study

負責意志力。一項研究

conducted in 2015 found that meditation

2015年進行的冥想發現，冥想

stimulates growth in this part of your

刺激你這部分的成長

brain. A study in 2014 conducted by a dr.

的大腦。2014年，一項由博士進行的研究。

Sarah Bowen separated a large group of

薩拉-鮑文將一大群人分開。

alcoholics into two smaller groups. One

酗酒者分為兩個小團體。一組

group was taught mindfulness meditation

組被教導心靈的冥想

while the other followed your typical

而另一個則是典型的

12-step program. They found that only

12步計劃。他們發現，只有

eight percent of participants in the

8%的參與者

mindfulness meditation program reported

心靈冥想計劃報告

relapsing a year later. As compared to

一年後復發。相比於

twenty percent of participants in the

20%的參與者

12-step program reported relapsing a year later.

12步計劃報告一年後復發。

The fourth benefit of

第四個好處是

meditation is that it increases your

冥想是，它增加了你的

ability to concentrate and focus.

專注力和注意力的能力。

A study in 2010 conducted by a dr. Catherine

凱瑟琳博士在2010年進行的一項研究。

MacLean of the university of California

麥克萊恩

Davis had subjects perform extremely

戴維斯讓被試者進行極

boring tasks such as looking for small

枯燥的工作，如尋找小

differences in lines. She found that the

線的差異。她發現

group who underwent meditation during

冥想組

the course of the study performed

研究過程中

significantly better. Suggesting that

顯著提高。建議

meditation increases your ability to

冥想增加你的能力

concentrate. Another study conducted at

集中。另一項研究在

the University of Washington by a

華盛頓大學

professor dr. Levy found that meditation

教授博士。李維發現，冥想

increase the length of which workers

增加工人的工作時間

were able to concentrate on a single task.

能夠專注於一項任務。

The fifth benefit of meditation is

禪修的第五個好處是

that it is extremely healthy. A study

它是非常健康的。一項研究

conducted on older adults at the

對老年人進行的調查

university of california los angeles

加州大學洛杉磯分校

found that meditation decreased amount

發現冥想減少的量

of c-reactive protein in the blood, which

血液中c-反應蛋白的含量，而這

directly correlates with the development

與發展直接相關

of heart disease. This same study found a

的心臟疾病。同一項研究發現

drop in inflammation in the body.

體內發炎的下降。

Another study conducted at the Benson

另一項在Benson進行的研究

Henry Institute for mind-body medicine

亨利心身醫學研究所

in Boston looked at a group of

在波士頓看了一組

hypertension patients. They discovered

高血壓患者。他們發現

with just three months of meditation

三個月的時間

practice, the patients were able to

的做法，患者能夠

drastically decrease their blood

血氣方剛

pressure. The most mind-blowing of all

壓力。最讓人心驚肉跳的是

was a study conducted in 2010 by Nobel

是2010年由諾貝爾

prize winner, Elizabeth Blackburn.

獎得主，伊麗莎白-布萊克本。

She found that

她發現

meditation had the effect on your body

冥想對你身體的影響

and a genetic level. They found that

和基因水準。他們發現

meditation could protect the length of

冥想可以保護長

your telomeres. For those of you who

你的端粒。對於那些誰

don't know what telomeres are, short

不知端粒為何物，短小精悍

telomeres are a marker for accelerated

端粒是加速衰老的標誌。

aging. This is evidence that meditation

衰老。這證明，冥想

may slow down the process of aging.

可能會延緩衰老的進程。

And finally but definitely not least, the sixth

最後但絕對不是最不重要的是，第六次

benefit of meditation is

禪修的好處是

that makes you happier. In a famous study

能讓你更快樂。在一項著名的研究中

conducted in 2004 by a dr. Richard

2004年，由Dr.理查德

Davidson, he placed electrodes on the

戴維森，他將電極放置在了他的身體上

heads of monks, who are practitioners of

僧人的頭，他們是修行者

meditation for years. He discovered that

冥想多年。他發現

the monks had 30 times the normal amount

僧侶們有30倍於常人的數量

of gamma waves, which are associated with

伽馬波，它與

intelligence, compassion, self-control and

智慧、同情心、自制力和意志力。

feelings of happiness in the brain.

大腦中的幸福感。

Another study published in 2008 in the

另一項研究發表在2008年的《世界日報》上。

journal of personality and social

人格與社會雜誌

psychology by Professor Barbara

芭芭拉教授的心理學

Fredrickson, stated that the results show

Fredrickson表示，結果顯示

that a meditation practice produce

禪修產生

positive emotions that increased over

的積極情緒

time as you practiced it on a daily

時間，因為你每天都在練習它

basis. So it's no surprise why some of

的基礎。所以也就不奇怪為什麼有些

the top performers of the world today

當今世界的佼佼者

like CEOs, sports teams and entrepreneurs

如CEO、體育團隊和企業家

are all jumping on the meditation

都在打坐

bandwagon.

樂隊。

There's just so many positive benefits.

有這麼多積極的好處。

In our next video we're going to talk

在我們的下一個視頻中，我們將討論的是

about exactly how to meditate, so you can

關於到底如何冥想，所以你可以。

reap all of these benefits. So if you

獲得所有這些好處。所以，如果你

liked the video, if you gain some value.

喜歡這個視頻，如果你獲得一些價值。

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請訂閱。點擊那個小鈴鐺

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下一個視頻），敬請期待。