十五分钟创伤知情的正念冥想，给正在经历PTSD或抑郁的你

十五分钟创伤知情的正念冥想

15-min Trauma Sensitive Mindfulness Meditation for Depression and PTSD

写给时常经历强烈、不受控制的情绪的你:
今天的练习，是一个基于辩证行为疗法里的正念"注意力转移"（Focus Shifting）的练习框架之上，结合了2009年纽约大学神经科学与心理学系研究团队进行的一项针对PTSD症状的研究项目里使用的非二元干预（non-dual intervention）的冥想技巧(Schiller et al. 2009)，以及佛教中的经典概念”无常”（impermanence），上述这三种的元素的正念冥想练习。
辩证行为疗法里的正念"注意力转移"练习旨在帮助练习者建立对当下每一刻自己的注意力的察觉，并且在练习有意识地转移自己的注意力的过程中学会分辨自己的情绪与身体感受（McKay et al, 2007）。纽约大学神经科学与心理学系的研究人员在2009年发表在《自然》杂志上的一篇论文中的研究使用的非二元干预的的冥想技巧，有效地帮助练习者创造一个可以重新改写情绪记忆的窗口（Schiller et al. 2009)，帮助练习者克服强烈的、极端的、不受控制的情绪和自我认知。
通过这个练习，它能够帮助时常在强烈、不受控制的情绪的风浪里沉浮的我们增加痛苦容忍度（distress tolerance），再次找回平和的情绪，与内心深处平静的自我重新连结。
我和韧芽会在这里一直支持着你的康复。

充满爱意的，

Chloe

*这个视频是《给正在感到抑郁与沉重的你的创伤知情的正念与瑜伽练习》系列的第二期，该系列一共有四期。

This practice is a trauma-informed mindfulness meditation that builds upon three things: the structure outlined by Focus Shifting exercise in Dialectical Behavioral Therapy (DBT), the meditation technique studied by a team of researchers from NYU in 2009 that sheds light on creating non-dual intervention of one’s debilitating emotion (Schiller et al. 2009), and the key Buddhist concept of impermanence. 
The practice of mindful focus shifting aims to help you learn to identify what you are focusing on in your moment-to-moment stream of awareness . It address es the shift between your emotions and your senses and helps you differentiate between the two (McKay et al. 2007). At the same time, non-dual intervention meditation technique helps you to create a window of opportunity to rewrite emotional memories (Schiller et al, 2009), thus inviting new possibilities of feeling and knowing, increasing one’s distress tolerance, or, window of tolerance. In so practice, you may eventually feel connected once again to your true self that is present, calm and deeply at peace.
I'll be here to support your recovery, as always.
Love,Chloe
This video is the second in a four-part Trauma-informed Yoga and Mindfulness Practice for Depression video series, produced by Renya Trauma-informed Yoga and Mindfulness Practice Center.

McKay, M., Wood, J. C., & Brantley, J. (2007). The dialectical behavior therapy skills workbook: Practical DBT exercises for learning mindfulness, interpersonal effectiveness, emotion regulation & distress tolerance.

Schiller, D., Monfils, MH., Raio, C. et al. Preventing the return of fear in humans using reconsolidation update mechanisms. Nature 463, 49–53 (2010). 

https://doi.org/10.1038/nature08637

下期预告

Coming Next

十五分钟创伤知情的瑜伽练习 ｜ 系列第三期

15-Minute Trauma-informed Yoga Practice for Depression

什么是创伤知情？｜创伤知情与女权

What is Trauma-informed Care/Awareness, and why is it Feminist?

什么是神经可塑性？它和抗逆力有什么关系？

What is neuroplasticity and what does it have to do with resilience?

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