In many occasions, Innovation arise in silence and non-doing. And the way mindfulness is applied in medicine, health care, education, business is a process of innovation and creativity.
17. 改變牛皮癬治癒速度
在1998年的一項研究，Kabat-Zinn博
士及其同僚指出，於接受光線療法
(UVB)或光化療法(PUVA)治療之同時
練習正念修行的病患，其治癒牛皮癬
的速度比純粹接受光線療法的病患要
快上四倍。
Kabat-Zinn j. et al., (1998) ‘Influence of a Mindfulness-Based Stress Reduction Intervention on Rates of
Skin Clearing in Patients with Moderate to Severe Psoriasis Undergoing Phototherapy (UVB) and
Photochemotherapy (PUVA)’, Psychosomatic Medicine. 60(5): 625-632.
21. 改變大腦活動與免疫功能
象徵「正面積極情緒」的大腦左前額葉(left
prefrontal cortex)的活動，相較於未參加訓練的
對照組員工，有相當顯著的活躍現象；
參加正念訓練的員工因應流感疫苗所產生的
抗體(antibody)也明顯較未受訓的員工來得多
。
Davidson R.J., Kabat-Zinn J., et al., (2003) ‘Alterations in Brain and Immune Function
Produced by Mindfulness Meditation’, Psychosomatic Medicine. 66: 564-570.
22. Meditation effects on antibody
titers to influenza vaccine
2.35
2.3
2.25
2.2
2.15
2.1
Control Meditation
Log Transformed Antibody Rise from 3-5 Week to
8-9 Week Post-Vaccine
Davidson, Kabat-Zinn et al., 2003
23.
24.
25.
26.
27. Decrease in stress correlates with
decrease in amygdala gray matter
Right amygdala
r = 0.53; p = 0.005
Hӧlzel, Lazar et al. (2010). Social Cognitive and Affective Neuroscience.
http://www.time.com/time/covers/0,16641,20030804,00.html
http://www.time.com/time/magazine/article/0,9171,1005349,00.html
美國《時代》(TIME)雜誌(Aug.4, 2003)的封面標題是"The Science of Meditation"，並引起了許多報紙如《華爾街日報》等的後續報導。根據該報導，全美約有1000萬個成年人宣稱自己定期練習靜坐，約佔美國總人口的5%，是過去十年（1990年代）習禪人數的兩倍。
The Benefits of Meditation: Research Findings and Data
“Not only do studies show that meditation is boosting their immune system, but brain scans suggest that it may be rewiring their brains to reduce stress… Ten million American adults now say they practice some form of meditation regularly.” Stein, J. (2003) The Science of Meditation, TIME magazine (cover story), August 4: 48-56.
Mindfulness Can Improve Your Attention and Health
March 1, 2013
A focus on the present, dubbed mindfulness, can make you happier and healthier. Training to deepen your immersion in the moment works by improving attention
By Amishi P. Jha
http://www.scientificamerican.com/article.cfm?id=mindfulness-can-improve-your-attention-health
http://www.nytimes.com/2012/04/29/technology/google-course-asks-employees-to-take-a-deep-breath.html?pagewanted=all&_r=0
But what is Mr. Tan’s ultimate goal? A Buddhist for many years, he says without irony that he wants to create world peace. “I was always very different from the other kids,” he says. “I have an I.Q. of 156. I didn’t play sports. I thought big. I thought I could achieve great things. I don’t want to sound megalomaniac, but my whole life is about doing something for the world, from as far back as I can remember.”
Born and raised in Singapore, Mr. Tan describes his childhood as “very unhappy.”
“It was the geek thing,” he says. He taught himself how to write software code at the age of 12. And by 15, he had won his first national academic award. At 17, he was one of four members of the national software championship team.
He refers to successful people who exemplify these values, from Michael Jordan to the best-selling authors Daniel Pinkand Tony Hsieh, the C.E.O. of Zappos. “I’m the other good-looking Chinese guy,” he jokes.
Tan turned to General Mills for inspiration when he began Search Inside Yourself in 2007, and is now bringing the training to other technology companies.
1 In one seven-minute exercise, participants are asked to write, nonstop, how they envision their lives in five years.
2 One tool the course teaches is S.B.N.R.R. — nicknamed the Siberian North Railroad but really short for Stop, Breathe, Notice, Reflect and Respond.
3 mindful e-mailing
High tech workers have been turning to meditation to help them cope with the stress of relentless innovation. Employees from companies such as Twitter and Facebook flock to the annual Wisdom 2.0conference to learn calming techniques for the digital age and Google has been running mindfulness classes for its employees for several years. But it’s not just Silicon Valley’s younger generation companies that have embraced mindfulness; it’s also popular among employees at one of the industry’s longest standing companies.
At Intel, more than 1,500 employees have participated in the year-old Awake@Intel program. The mindfulness-based realization classes use psychological techniques to heighten attention and awareness non-judgmentally. The results include improved well-being, creativity and focus, reduced feelings of stress and stronger engagement in meetings and projects, according to feedback from participants.
The organizers admit that many participants never dreamed they would be meditating in the workplace and didn’t immediately see the value. One convert is Brian Cockrell, an Intel software engineer who went into a session “very skeptical,” but emerged a believer.
“The course was very down to Earth and not at all new agey,” he said, recalling a time he used his newfound mindful skills to overcome a formidable challenge at work. “We were trying to enable a wireless technology for vPro that people thought would be impossible,” Cockrell said. “It was an engineering problem that would have taken us weeks or months, but by focusing on it and taking the mindful practices we learned in the class — to turn off all distractions like instant message and Outlook — we developed a solution over the course of two 2-hour blocks of time.”
Results like those Cockrell cites have led to strong demand for the classes. In response, an additional 8-week course has been added at Intel’s Hillsboro, Ore. facilities and a 9-week next-level session has been scheduled. The program is also being offered in Intel’s Folsom, Calif., campus and there are plans to expand it to the Chandler, Ariz. campus.
Mindfulness Unlocks Stress in an Engineering Culture
The initiator of the Awake@Intel program is Lindsay Van Driel, an operations manager in Intel’s Business Client Platform division. Certified in yoga and meditation instruction, she heard about the mindfulness programs at Google and General Mills. After seeing those programs in action and meeting with practitioners such as Chade-Meng Tan, Google employee No. 107 who started the company’s Search Inside Yourself program, Van Driel introduced a program tailored to Intel’s corporate culture.
“Across the board, every single person we talk to (at Intel) experiences stress,” she said. “They feel that if they weren’t stressed it would mean they’re not working hard enough. It’s Intel culture. We are very driven, and we have a corporate culture in which it is accepted to overload yourself and work into the night and not take breaks during the day.”
Van Driel leads Awake@Intel sessions with Anakha Coman, a fellow Portlander who has also coachedmindfulness programs at Nike and Oregon Health Sciences University. Sessions involve meditation, journaling and interacting in pairs and groups on a particular topic. Beyond managing stress and reaping its benefits, such elements can help people reconnect with goals and values that encompass one’s professional and personal lives, according to Van Driel.
“It’s crazy how we go through our lives and rarely take time out to reflect or take a breath and pause when something upsetting happens,” she said. “Mindfulness can teach us how.”
We developed a smartphone technology to sample people’s ongoing thoughts, feelings, and actions and found (i) that people are thinking about what is not happening almost as often as they are thinking about what is and (ii) found that doing so typically makes them unhappy.
最新的正念研究與資源，參考http://www.mindfulexperience.org/。
Kabat-Zinn j. et al., (1998) ‘Influence of a Mindfulness-Based Stress Reduction Intervention on Rates of Skin Clearing in Patients with Moderate to Severe Psoriasis Undergoing Phototherapy (UVB) and Photochemotherapy (PUVA)’, Psychosomatic Medicine. 60(5): 625-632.
論文：Davidson R.J., Kabat-Zinn J., et al., (2003) ‘Alterations in Brain and Immune Function Produced by Mindfulness Meditation’, Psychosomatic Medicine. 66: 564-570.
象徵「正面積極情緒」的大腦左前額葉(left prefrontal cortex)的活動，相較於未參加訓練的對照組員工，有相當顯著的活躍現象；
參加正念訓練的員工因應流感疫苗所產生的抗體(antibody)也明顯較未受訓的員工來得多。
這個研究指出，「正念減壓療程」能夠藉由心的訓練促進正面的大腦活動，並強化人體的免疫功能。
詳細的經過
It is the hope of Davidson and hissometime collaborator Jon Kabat-Zinn that the power of meditation can beharnessed to promote not only emotional well-being but also physical health.Since founding the Stress Reduction Clinic at the University ofMassachusetts Medical School in 1979, Kabat-Zinn and colleagues have treated16,000 patients and taught more than 2,000 health professionals thetechniques of ''mindfulness meditation,'' which instructs aBuddhist-inspired ''nonjudgmental,'' total awareness of the present momentas a way of reducing stress. Along the way, Kabat-Zinn has published smallbut intriguing studies showing that people undergoing treatment forpsoriasis heal four times as fast if they meditate; that cancer patientspracticing meditation had significantly better emotional outlooks than acontrol group; and not only that meditation relieved symptoms in patientswith anxiety and chronic pain but also that the benefits persisted up tofour years after training. Kabat-Zinn is conducting a study for CignaHealthCare to see if meditation reduces the costs of treating patients withchronic fatigue syndrome, fibromyalgia and irritable bowel syndrome.For the time being, meditation science is still stuck in a cultural no-man'sland between being an oxymoron and something more substantive. ''We're veryearly in the research,'' said Davidson, who admitted that ''the vastmajority of meditation research is schlock.'' But a well-designed studypublished in July by Davidson, Kabat-Zinn and their colleagues providesfurther evidence that the topic is legitimate.In July 1997, Davidson recruited human subjects at a small biotech companyoutside Madison called Promega to study the effects of Buddhist-stylemeditation on the neural and immunological activity of ordinary Americanoffice workers. The employees' brains were wired and measured before theybegan a course in meditation training taught by Kabat-Zinn. It was acontrolled, randomized study, and after eight weeks, the researchers wouldtest brain and immune markers to assess the effects of meditation.There was reluctance among some employees to volunteer, but eventually,about four dozen employees participated in the study. Once a week for eightweeks, Kabat-Zinn would show up at Promega with his boom box, his red andpurple meditation tape cassettes and his Tibetan chimes, and the assembledPromega employees -- scientists, marketing people, lab techs and even somemanagers -- would sit on the floor of a conference room and practicemindfulness for three hours.In July, the results of the experiment at Promega were published in thejournal Psychosomatic Medicine, and they suggest that meditation may indeedleave a discernible and lasting imprint on the minds and bodies of itspractitioners. Among the Promega employees who practiced meditation for twomonths, the Wisconsin researchers detected significant increases in activityin several areas of the left prefrontal cortex -- heightened activity thatpersisted for at least four months after the experiment, when the subjectswere tested again. Moreover, the meditators who showed the greatest increasein prefrontal activity after training showed a correspondingly more robustability to churn out antibodies in response to receiving a flu vaccine. Thefindings, Kabat-Zinn suggested, demonstrated qualitative shifts in brainactivity after only two months of meditation that mirror preliminary resultsseen in expert meditators like monks.
Mindful Medicine
How meditation relieves the subjective experience of pain
By Michele Solis
▲出身北達科他州，雙親都是牧師，在球員時期曾效力於紐約尼克隊，並在1970年和1973年贏得NBA總冠軍。 ▲他是NBA有史以來最成功的教練，這份尊榮奠基於1989～1998年擔任芝加哥公牛隊總教練的時期。在他執教期間，芝加哥公牛隊以兩度三連霸贏得6次NBA總冠軍，他帶領的下一支隊伍洛杉磯湖人隊，則在2000～2010年間贏得5次NBA總冠軍。他至今保持NBA史上獲得最多次總冠軍的球員和總教練紀錄，同時也保持最高的執教勝率（7成04）。 ▲菲爾‧傑克森的領導風格獨樹一幟，他結合人本主義心理學、美國印地安原住民哲學乃至禪修的一切知識，發展出一套領導新方法，基於自由、誠實、以及無私的團隊合作，這套方法徹底改變了競爭激烈的職業運動世界。因為傑克森在賽前會帶領球員靜坐、冥想，體育記者們半開玩笑的為他起了「禪師」的綽號。 ▲2007年，「禪師」入選籃球名人堂（Basketball Hall of Fame）。2011年，湖人止步於三連霸前，他也因身體因素退休；2014年3月，紐約尼克隊以一紙史上最高額的總裁簽約金請出禪師，大家都在期待：菲爾‧傑克森會將尼克隊打造成什麼樣的隊伍。
Close your eyes. Quiet your mind. Now focus only on your breathing....That's the start of mindfulness meditation guided by George Mumford, a sports psychologist whose basketball clients have included the Chicago Bulls, Los Angeles Lakers, and Boston College Eagles (above). "How you manage your mind," he says, "determines how things turn out."
紐約州立大學石溪分校
The SEL framework guiding MindUP™ was developed by the Collaborative for Academic, Social, and Emotional Learning (CASEL), a research-focused organization whose mission is to "establish social and emotional learning as an essential part of education."
MindUP™ features lessons to improve behavior and learning for children. The lessons fit easily into any schedule and can be implemented with minimal preparation. Classroom management tips and content-based activities are also provided to assist educators in using MindUP™ throughout their classrooms. Our program provides children with emotional and cognitive tools to help them manage emotions and behaviors, reduce stress, sharpen concentration, and increase empathy and optimism.
