| 摘要: | 本研究旨在探討持續正念練習者進行正念練習之經驗與影響。研究方法為現象學取向之質性研究，透過立意取樣，以半結構訪談方式深度訪談六位持續正念練習者之正念練習經驗，共計獲得12小時之訪談文本進行資料分析。研究結果如下：
一、持續正念練習者進行正念練習之經驗：
（一）各種正念練習之經驗：
1. 正念靜坐與呼吸練習經驗，計有「穩定情緒」與「專注當下」等二項共同經驗及八項獨特經驗。
2. 身體掃描練習經驗，計有「專注身體覺受」、「難以全程清醒」、「幫助睡眠」、「放鬆」及「不同情境與姿勢都可以做身體掃描」等五項共同經驗及五項獨特經驗。
3. 無揀擇的覺察練習經驗，皆為獨特經驗，包括「處於不適的環境中仍可接納並獲得安定」、「緩和疼痛」、「注意自己是否以正向念頭蓋掉如實覺察」、「如實看到他人的狀況」、「較了解他人行為與行為的意義」、「彷彿有另一個觀照的自己正在觀照事情發生」、「信任自己當下的感覺」、「覺知的焦點更寬廣」、「跳脫歸類法的框架」及「更清楚自己需求」等十一項。
4. 正念進食練習經驗，計有「為照顧身體而正念進食」一項共同經驗及四項獨特經驗。
5. 正念瑜伽練習經驗，計有「身心放鬆」及「感受身心靈合一」兩項共同經驗及四項獨特驗。
6. 正念行走練習經驗，計有「可以利用各種情境進行練習」一項共同經驗及四項獨特經驗。
7. 慈心觀照練習經驗，皆為獨特經驗，有「慈心的內化」一項。
（二）非特定正念練習之綜合經驗
1. 持續正念練習者情緒層面之經驗，計有「覺察觀照情緒的生起」、「探究情緒的原因」、「與情緒同在」、「感受情緒的減緩」、「感覺情緒與身體覺受一同出現」、「擴展注意力到身體覺受或呼吸」、「不立刻做出情緒性反應」等七項共同經驗及兩項獨特經驗。
2. 持續正念練習者認知層面之經驗，計有「擴展注意力至呼吸或身體覺受」、「觀察念頭想法的生滅」兩項共同經驗及四項獨特經驗。
3. 以正念面對死亡之經驗，計有「如實同在的經驗生命消逝的過程」、「接觸體驗悲傷與遺憾」等兩項共同經驗及兩項獨特經驗。
4. 對正念練習的態度與認識，有「正念是生活的一部分」一項共同經驗及七項獨特經驗。
二、持續正念練習者進行正念練習之影響，包含有：
（一）自我層面之影響，計有「自我包容接納」、「自我信任」、「自我安頓照顧」、「自我調節」、「當下導向的意識」、「清晰感」、「覺察的深化」、「專注力的提升」、「放下自我批判」與「隨順自然不執著」等十項共同影響及七項獨特影響。
（二）人際關係層面之影響，計有「接納他人」、「對他人的耐心」與「更能感受他人」等三項共同影響及八項獨特影響。
（三）家庭關係層面之影響，皆為獨特影響，包括「非情緒化的相處」、「感恩家人」、「肯定家人」、「能感受家人的愛」與「放下完美要求用更寬廣角度看待家人」等五項。
（四）職場層面之影響，皆為獨特影響，包括「以初心面對工作」、「接納事物的發生」、「當下導向的處事」、「照顧自己對工作期待的需求」、「減少情緒化反應」、「思考不後悔的處事方式」、「處事時頭腦更清晰」、「做事效率更高」、「減少壓力」與「隨順自然的處事」等十項。
（五）伴侶關係層面之影響，皆為獨特影響，包括「清醒的伴侶關係」與「伴侶相處中有耐心」兩項。
（六）其他層面之影響，計有「心的開闊」與「改變慣性反應」兩項共同影響及四項獨特影響。
This study aimed to investigate experiences and effects of sustained mindfulness practitioners in doing mindfulness practices. Phenomenon methodology is adapted in this research. In-depth interview of qualitative research method is employed. 6 sustained mindfulness practitioners were invited through purposive sampling. The data were analyzed by the applying phenomenon-oriented methodology to the interview transcripts total of 12 hours. This study revealed the following results:
I. Experiences in sustained mindfulness practice includes:
1. Mindfulness practice experiences: (1) Experiences in Mindfulness meditation and breathing exercises, including 2 common experiences: "emotional stability" and "focus at the present moment"; and 8 unique experiences.(2) Experiences in Body scan exercise, including 5 common experiences: "focus on physical sensations", "difficult to stay full conscious during the body scan process", "help to sleep", "relaxation" and "different situations and poses can do body scan"; and 5 unique experiences.(3) Experiences in choiceless awareness practice, including 11 unique experiences: "Can get settled in discomfort environment ", "ease pain", "sincere awareness", "truthfully sees the situation of others", "better understand the meaning of others’ behavior", "as if the third party’s point of view", "trust the feeling at present moment", "expanded awareness", "escape classified method of framework", and "clearly notice the needs of oneself".(4) Experiences in mindfulness eating practice, including 1 common experience: "mindfulness eating for the care of body"; and 4 unique experiences.(5) Experiences in mindfulness Yoga practice, including 2 common experiences: "relaxation" and "feel the unity of body, mind and soul,"; and 4 unique experiences.(6) Experiences in walking mindfulness practice, including 1 common experience: "can be practiced in variety situations"; and 4 unique experiences.(7) Experiences in mindful metta practice, including 1 unique experience: "internalization of compassion".
2. Non-specific mindfulness practice experiences includes:
(1) Experiences in emotional aspects, including 7 common experiences: "awareness to the rising of emotions", "inquiry the reasons of emotions", "stay with emotions", "feel the ease of emotions", "feel the body sensations with emotions", "extend attention to body sensations or breathing", and "palliation of emotional reactions", and 2 unique experiences.(2) Experiences in cognitive aspects, including 2 common experiences: has "expand attention to breath or bodily sensations" and "observe the rising and perish of thoughts,"; and 4 unique experiences.(3) Experiences in encountering death, including 2 common experiences: "sincerely experience the process of the perish of life", and "contact sadness and regret,"; and 2 unique experiences.(4) In the attitudes and understandings of mindfulness practices, there includes 1 common experience: "mindfulness is part of life", and 7 unique experiences.
II. Effects in sustained mindfulness practices includes:
1. Effects in self aspects, including 10 common effects: "self-acceptance", "self-trust", "self-care", "self-regulation", and "present oriented consciousness", "clarity", "deepening awareness", "promotion of the ability to attention", "let go of self-criticism" and "non-attachment"; and 7 unique effects.
2. Effects in the interpersonal aspects, including 3 common effects: "acceptance to others", "patience with others", and "sincere feel the others"; and 8 unique effects.
3. Effects in the family relations aspects, including 5 unique effects: "unemotional communication", "appreciations to family members", "affirmative to family members", "feel the affection of family members", "put down the perfect require of family members".
4. Effects in workplace aspects, including 10 unique effects: "work with beginner's mind", "accept things to occurred", "present orientation in work", "take care the needs of oneself", "reduce emotional reactions", and "thinking the way not to regret", "has the clarity in work ", "efficiency", "reduced pressure", and "non-attachment".
5.Effects in the aspects of partner relationship, including 2 unique effects: "sober companionship" and "patience in the companionship".
6. Effects in other aspects, including 2 common effects: "open hearted" and "changing the habitual responses,"; and 4 unique effects. |
