100 преимуществ медитации. Научные исследования о позитивном влиянии медитационных практик на здоровье и качество жизни человека
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Mindfulness-based stress reduction in relation to quality of life, mood, symptoms of stress, and immune parameters in breast and prostate cancer outpatients. Psychosom Med 65:571—581, 2003. Carlson L.E., Speca M., Patel K.D., et al.
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Mindfulness-based stress reduction in post-treatment breast cancer patients: Immediate and sustained effects across multiple symptom clusters. J Pain Symptom Manage 53:85—95, 2017.. Reich R.R., Lengacher C.A., Alinat C.B. et al.
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Mindfulness significantly reduces self-reported levels of anxiety and depression: Results of a randomised controlled trial among 336 Danish women treated for stage I—III breast cancer. Eur J Cancer 49:1365—1373, 2013. Würtzen H., Dalton S.O., Elsass P. et al.
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Mindfulness-based stress reduction added to care as usual for lung cancer patients and/or their partners: A multicentre randomized controlled trial. Psychooncology. March 23, 2017. Schellekens M.P.J., van den Hurk D.G.M., Prins J.B., et al:
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Examination of broad symptom improvement resulting from mindfulness-based stress reduction in breast cancer survivors: A randomized controlled trial. J Clin Oncol 34:2827—2834, 2016. Lengacher C.A., Reich R.R., Paterson C.L. et al.
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The influence of hatha yoga and Omkar meditation on cardiorespiratory activity, psychological profile and secretion of melatonin. J Altern Complement Med. 2004; 10: 261—8. Harinath K., Malhotra A.S., Pal K. et al.
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Mindfulness‐based cancer recovery and supportive‐expressive therapy maintain telomere length relative to controls in distressed breast cancer survivors. Cancer. 2015. 121: 476—484. doi:10.1002/cncr.29063 Carlson L.E., Beattie T.L., Giese‐Davis J., Faris P., Tamagawa, R., Fick L.J., Degelman E.S., Speca M.
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Clinical practice guidelines on the use of integrative therapies as supportive care in patients treated for breast cancer. J Natl Cancer Inst Monogr 2014:346—358, 2014. Greenlee H., Balneaves L.G., Carlson L.E., et al.
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Loving-kindness meditation slows biological aging in novices: Evidence from a 12-week randomized controlled trial, Psychoneuroendocrinology, V. 108, 2019. P. 20—27. https://doi.org/10.1016/j.psyneuen.2019.05.020 Le Nguyen K.D. Lin J., Algoe S.B. at al.
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Meditation for asthma: Systematic review and meta-analysis. J Asthma. 2018 Jul; 55 (7):771—778. doi: 10.1080/02770903.2017.1365887 Paudyal P., Jones C., Grindey C., Dawood R., Smith H.
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Evaluating the role of mindfulness in terms of asthma-related outcomes and depression and anxiety symptoms among individuals with asthma, Psychology, Health & Medicine, 2019. 24:2, 155—166, DOI: 10.1080/13548506.2018.1529326 Kraemer К. М., McLeish А.
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The risk of depression, anxiety, and suicidality in patients with psoriasis: a population-based cohort study. Arch Dermatol. 2010 Aug.146 (8):891—5. doi: 10.1001/archdermatol.2010.186 Kurd S.K., Troxel A.B., Crits-Christoph P., Gelfand J.M.
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. Depression and Anxiety in Psoriatic Disease: Prevalence and Associated Factors. The Journal of Rheumatology. April 2014. jrheum.130797; DOI: https://doi.org/10.3899/jrheum.130797 McDonough E., Ayearst R., Eder L. at al
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Influence of a mindfulness meditation-based stress reduction intervention on rates of skin clearing in patients with moderate to severe psoriasis undergoing phototherapy (UVB) and photochemotherapy (PUVA). Psychosom Med. 1998 Sep-Oct; 60 (5):625—32. Kabat-Zinn J., Wheeler E., Light T., Skillings. A, Scharf M.J., Cropley T.G., Hosmer D., Bernhard J.D.
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A cognitive‐behavioural symptom management programme as an adjunct in psoriasis therapy. British Journal of Dermatology. 146: 458—465. doi:10.1046/j.1365—2133.2002.04622.x Fortune D., Richards, H., Kirby B., Bowcock S., Main C., Griffiths C. 2002.
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Specific transcriptome changes associated with a decrease in blood pressure in patients with hypertension after training with a response to relaxation. J Altern Complement Med. May 2018. 24 (5): 486—504. doi: 10.1089 / acm.2017.0053. Bhasin M.K., Denninger J.V., Huffman J.S. at al.
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. The effect of meditation on pain and quality of life in multiple sclerosis and peripheral neuropathy: an experimental study. Int J MS Care. Winter 2011; 13 (4): 163—8. doi: 10.7224 / 1537-2073-13.4.163. PMID: 24453721; PMCID: PMC3882962. Tavee J., Rensel M., Planchon S.M., Butler R.S., Stone L
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Mindfulness meditation improves cognition: Evidence of brief mental training Consciousness and Cognition. Vol. 19. Is. 2. June 2010. P. 597—605. https://doi.org/10.1016/j.concog.2010.03.014 Zeidana F., Susan K., at al.
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The Brain of the Buddha: Neuroplasticity and Meditation. IEEE Signal Process Mag. Jan 2008. 1; 25 (1): 176—174. doi: 10.1109 / msp.2008.4431873. Davidson R.J., Lutz A.
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Дивергентное мышление позволяет генерировать много новых идей. Он измеряется с помощью так называемого метода «Задачи альтернативного использования», когда участники должны продумать как можно больше вариантов использования конкретного объекта. Конвергентное мышление, с другой стороны, представляет собой процесс, посредством которого генерируется одно возможное решение для конкретной проблемы. Это измеряется с помощью метода Remote Associates Task.
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Meditate to create: the impact of focused-attention and open-monitoring training on convergent and divergent thinking. Front. Psychology. 2012. 3:116. doi: 10.3389/fpsyg.2012.00116 Colzato L.S., Ozturk A., Hommel B.
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Mental Training Affects Distribution of Limited Brain Resources. PLoS Biology. 2007. 5 (6): e138. https://doi.org/10.1371/journal.pbio.0050138 Slagter H.A., Lutz A, Greischar L.L., Francis A.D. et al.
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Апоптоз – регулируемый процесс программируемой гибели клеток, в результате которого клетка распадается на отдельные апоптотические тельца, ограниченные плазматической мембраной. В организме среднестатистического взрослого человека в результате апоптоза погибает ежедневно порядка 50—70 миллиардов клеток. Эритроцитов, других короткоживущих клеток, ежедневно погибает около 2 миллиардов. Общее количество клеток оценивается в размере 100 триллионов. Для среднестатистического ребенка в возрасте от 8 до 14 лет число клеток, погибших путем апоптоза, составляет порядка 20—30 миллиардов в день. (Banfalvi G. Apoptotic chromatin changes. Springer science, 2009.)
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Mindfulness meditation and the immune system: a systematic review of randomized controlled trials. Ann N Y Acad Sci. 2016 Jun; 1373 (1):13—24. doi: 10.1111/nyas.12998. Epub 2016 Jan 21. PMID: 26799456; PMCID: PMC4940234. Black D.S., Slavich G.M.
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Structure and function of telomeres. Nature. 1991; 350 (6319):569—573. Blackburn E.H.
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Insight meditation and telomeric biology: the effects of intense retreat and the deterrent role of the individual. Brain Behavior Immune. May 2018. 70: 233—245. doi: 10.1016 / j.bbi.2018.03.03.003. Conklin Q.A., King B.G., Zanesco A.P., Lin J. et. al.
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Intensive meditation training, immune cell telomerase activity, and psychological mediators. Psychoneuroendocrinology. 2011 Jun; 36 (5):664—81. doi: 10.1016/j.psyneuen.2010.09.010. Jacobs T.L., Epel E.S., Lin J., Blackburn E.H. et al.
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Women, loneliness and coronary heart disease. Psychosome Honey. October 2009. 71 (8): 836—42. Thurston R.K., Kubzansky L.D.
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Mindfulness-Based Stress Reduction training reduces loneliness and pro-inflammatory gene expression in older adults: a small randomized controlled trial. Brain Behav Immun. 2012 Oct; 26 (7):1095—101. doi: 10.1016/j.bbi.2012.07.006. Creswell J.D., Irwin M.R., Burklund L.J. at al.
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Compassion meditation enhances empathic accuracy and related neural activity, Social Cognitive and Affective Neuroscience. Vol. 8, Is. 1, January 2013, Pages 48—55, https://doi.org/10.1093/scan/nss095 Mascaro J.S., Rilling J.K. at al.
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См. также систематический обзор и мета-анализ влияния медитации на эмпатию, сострадание и просоциальное поведение:. Luberto C.M., Shinday N., Song R. at al. A systematic review and meta-analysis of the effects of meditation on empathy, compassion, and prosocial behavior. Mindfulness (New York). June 2018. 9 (3): 708—724. doi: 10.1007 / s12671-017-0841-8.
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З. Фрейдом определил следующим образом эмпатию: «Мы учитываем психическое состояние пациента, ставим себя в это состояние и стараемся понять его, сравнивая его со своим собственным»
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The «Shared Manifold» hypothesis: from mirror neurons to empathy. Journal of Consciousness Studies. 2001. 8, 33—50. Gallese V.
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Introduction to compassionate therapy in cognitive-behavioral therapy. International Journal of Cognitive Therapy. 2010; 3 (2): 97—112. doi: 10.1521 / ijct.2010.3.2.97. Gilbert P.
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Awareness meditation and the immune system: a systematic review of randomized controlled trials. Ann NY Acad Sci. June 2016 1373 (1): 13—24. doi: 10.1111 / nyas.12998. Black D.S., Slavich G.M.
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Acute increases in night-time plasma melatonin levels following a period of meditation, Bioligical psychology. 2000. Vol. 53, no. 1, pp. 69—78, doi: 10.1016/S0301—0511 (00) 00035—1 Tooley G.A., Armstrong St. M., Norman T.R., Sali A.
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Effects of level of meditation experience on attentional focus: is the efficiency of executive or orientation networks improved? J Altern Complement Med. 2007 Jul-Aug;13 (6):651—7; Meditation training increases brain efficiency in an attention task. Neuroimage. 2012 Jan 2;59 (1):745—9. doi: 10.1016/j.neuroimage.2011.06.088. Chan D., Woollacott M. Kozasa E.H., Sato J.R., Lacerda S.S. at al.
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Mindfulness-Based Stress Reduction for Health Care Professionals: Results From a Randomized Trial. International Journal of Stress Management. 2005. 12 (2), 164—176. https://doi.org/10.1037/1072-5245.12.2.164 Shapiro S.L., Astin J.A., Bishop S.R., & Cordova, M.
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. The practice of mindfulness leads to an increase in the density of gray matter in the brain. Psychiatry Res. 2011 Jan 30; 191 (1): 36—43. doi: 10.1016 / j.pscychresns.2010.08.08.006. Hölzel B.K., Carmody J., Vangel M., Congleton C., Yerramsetti S.M., Gard T., Lazar S.W
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Increased dopamine tone during meditation-induced change of consciousness. Brain Res Cogn Brain Res. 2002 Apr; 13 (2):255—9. Kjaer T.W., Bertelsen C., Piccini P., Brooks D., Alving J., Lou H.C.
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Meditation and yoga can modulate brain mechanisms that influence behavior and anxiety – a modern scientific perspective. Anc Sci. 2015 apr; 2 (1): 13—19. doi: 10.14259 / as. v2i1.171. Krishnakumar D., Khamblin M.R., Lakshmanan S.
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The Neurobiology of Meditation and Mindfulness. In: Schmidt S., Walach H. (eds) Meditation – Neuroscientific Approaches and Philosophical Implications. Studies in Neuroscience, Consciousness and Spirituality. 2014. vol 2. Springer, Cham. doi: 10.1007/978-3-319-01634-4_9. Esch T.
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Awareness meditation and substance use in prisons. Psychol Addict Behav. September 2006 20 (3): 343—7. DOI: 10,1037 / 0893—164X.20.3.343 Bowen S., Witkiewitz K., Dillworth T.M. at al.
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Аддиктивное поведение (англ. addiction – зависимость, пагубная привычка) – форма девиантного поведения, которая выражается в стремлении уйти от реальности посредством изменения своего психического состояния.
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The effect of the various stages of meditative training on awareness on the regulation of emotions. Front Hum Neurosci. 2019 June; 13: 208. doi: 10.3389 / fnhum.2019.00.008 Zhang Q., Wang Z., Wang X., Liu L 4, Zhang J., Zhou R.
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Mindfulness Meditation Is Related to Long-Lasting Changes in Hippocampal Functional Topology during Resting State: A Magnetoencephalography Study. Neural Plast. 12. 2018. doi: 10.1155/2018/5340717. Lardone A., Liparoti M., Sorrentino P. at al.
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Buddha’s Brain: Neuroplasticity and Meditation. IEEE Signal Process Mag. 2008 Jan 1;25 (1):176—174. doi: 10.1109/msp.2008.4431873. Davidson R.J., Lutz A.
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Meditation is associated with increased brain network integration. Neuroimage. 2017 Sep; 158:18—25. doi: 10.1016/j.neuroimage.2017.06.071. van Lutterveld R, van Dellen E, Pal P., Yang H., Stam C.J., Brewer J.
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Sensitivity to Status-Based Rejection: Implications for African American Students’ College Experience. Journal of Personality and Social Psychology Copyright 2002 by the American Psychological Association, Inc. 2002. Vol. 83, No. 4, 896—918 Denton R. and Downey G. at al.
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First Looking Up: Mindfulness Increases Positive Judgments and Reduces Negativity Bias. Social Psychological and Personality Science. 2011. Vol. 2. Is. 4. P. 425—431. https://doi.org/10.1177/1948550610396585 Kiken L., Shook N.J.
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Meditative practice of mindfulness and executive functioning: the destruction of good. Conscious Cogn. Feb 2016. 40: 116—30. doi: 10.1016 / j.concog.2016.01.01.005. Gallant S.N.
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The Nature and Organization of Individual Differences in Executive Functions: Four General Conclusions. Curr Dir Psychol Sci. 2012 Feb; 21 (1):8—14. doi: 10.1177/0963721411429458.Также: The unity and diversity of executive functions and their contributions to complex «Frontal Lobe» tasks: a latent variable analysis. Cogn Psychol. 2000 Aug;41 (1):49—100. Miyake A., Friedman N.P. Miyake A., Friedman N.P., Emerson M.J., Witzki A.H., Howerter A., Wager T.D.
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A structured literature review on the role of mindfulness, mindful eating and intuitive eating in changing eating behaviours: effectiveness and associated potential mechanisms. Nutr Res Rev. 2017 Dec; 30 (2):272—283. doi: 10.1017/S0954422417000154. Warren J.M., Smith N., Ashwell M.
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An Expanded Model for Mindful Eating for Health Promotion and Sustainability: Issues and Challenges for Dietetics Practice. Journal of the Academy of Nutrition and Dietetics, Volume 116, Issue 7, 1081 – 1086/ Fung T.T. et al.
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What Should You Know about Mindful and Intuitive Eating? Journal of the American Dietetic Association, Volume 109, Issue 12, 1987. DOI: https://doi.org/10.1016/j.jada.2009.10.023. Mathieu J.
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Mindfulness meditation as an intervention for binge eating, emotional eating, and weight loss: a systematic review. Eat Behav. 2014 Apr; 15 (2):197—204. doi: 10.1016/j. eatbeh.2014.01.005. Katterman S.N., Kleinman B.M., Hood M.M. at al.
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Mindfulness-based interventions for obesity-related eating behaviours: a literature review. Obes Rev. 2014 Jun; 15 (6):453—61. doi: 10.1111/obr.12156. O’Reilly G.A., Cook L., Spruijt-Metz D., Black D.S.
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Mindfulness Training Improves Working Memory Capacity and GRE Performance While Reducing Mind Wandering. Psychological Science. 2013. 24 (5), 776—781. https://doi.org/10.1177/0956797612459659 Mrazek M.D., Franklin M.S., Phillips D.T. at al.
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Meta-awareness, perceptual decoupling and the wandering mind. Trends in Cognitive Sciences. Volume 15, Issue 7, July 2011. P. 319—326. Schooler J.W., Smallwood J., Christoff K., at al.
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Meditation experience is associated with differences in default mode network activity and connectivity Proceedings of the National Academy of Sciences Dec 2011, 108 (50) 20254—20259; DOI: 10.1073/pnas.1112029108 Brewer J.A., Worhunsky P.D. at al.
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The costs and benefits of mind-wandering: a review. Can J Exp Psychol. 2013 Mar;67 (1):11—18. doi: 10.1037/a0031569. Mooneyham B.W., Schooler J.W.
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Dispositional mindfulness, anticipation and abstinence symptoms related to hypnotic dependence among insomniac women who seek treatment: A cross-sectional study. Barros VV1,2, PLoS One. 2018 Mar. 16;13 (3):e0194035. doi: 10.1371/journal. pone.0194035. eCollection 2018. Также см.: The role of awareness in the severity of insomnia in women with chronic hypnotic users. Int J Behav Med. 2018 Oct 25 (5): 526—531. doi: 10.1007 / s12529-018-9724-1. Opaleye E.S., Demarzo M., Bowen S., Curado D.F., Hachul H., Noto A.R. Curado D., Barros V., Opaleye E., Bowen S., Hachul H., Noto A.R.
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В исследование рассматривались подходы MBSR (Mindfulness-Based Stress Reduction) и MBTI (Mindfulness-based therapy for insomnia)
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Практический курс лечения бессонницы на основе осознанности (MBTI) представлен в книге: Mindfulness-Based Therapy for Insomnia. Pub: American Psychological Association, 2016. Jason C. Ong.
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A randomized controlled trial of mindfulness meditation for chronic insomnia. Sleep. 2014 Sep 1;37 (9):1553—63. doi: 10.5665/sleep.4010. https://www.ncbi.nlm.nih.gov/pubmed/25142566. Ong J.C., Manber R., Segal Z., Xia Y., Shapiro S., Wyatt J.K.
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Dispositional awareness and careful control: a specific relationship between the aspects of awareness of not judgment and description with the flexibility of early operational orientation when detecting conflicts. Front Psychol. 2018 November 29; 9: 2359. doi: 10,3389 / fpsyg.2018.02359. Sorensen L., Osnes B., Visted E., Svendsen Y. L., Adolfsdottir S., Binder P.E., Shanche E.
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Диспозиционная осознанность (внимательность) может быть описана как умственная способность обращать внимание на настоящий момент без суждения.
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В литературе можно встретить и другие варианты перевода этого термина, например: понимание чужого сознания, теория намерений, теория сознания, модель психики человека и пр.
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Know Thy Selves: Learning to Understand Oneself Increases the Ability to Understand Others. J Cogn Enhanc 1, 197—209 (2017). https://doi.org/10.1007/s41465-017-0023-6 Böckler A., Herrmann L., Trautwein F. et al.
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Campbell Systematic Reviews – журнал с открытым доступом, подготовленный под редакцией журнала Campbell Collaboration. Журнал публикует систематические обзоры, карты фактических данных и пробелов, а также методические исследования. Он является членом Центра открытых научных отчетов, поэтому придерживаются рецензирования и публикации запланированных методов в качестве протокола, чтобы минимизировать предвзятость.
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Mindfulness Based Stress Reduction (MBSR) for Improving Health, Quality of Life, and Social Functioning in Adults. Systematic Review. Vol. 8. Is. 1. 2012. P. 1—127. https://doi.org/10.4073/csr.2012.3 (Open Access). de Vibe M. Arild Bjorndal A. at al.
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The neuroscience of meditation: classification, phenomenology, correlates, and mechanisms. Prog Brain Res. 2019. 244:1—29. doi: 10.1016/bs. pbr.2018.10.020. Brandmeyer T., Delorme A., Wahbeh H.
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The effect of mindfulness on psychological health: a review of empirical research. Clin Psychol Rev. 2011 Aug; 31 (6): 1041—56. doi: 10.1016 / j. cpr.2011.04.006. Keng S.L., Smoski M.J., Robins S.J.
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A Systematic Review of Transcendent States Across Meditation and Contemplative Traditions. EXPLORE: The Journal of Science and Healing. 2017. 14. 10.1016/j. explore.2017.07.007. Wahbeh H., Sagher A., BackW. at al.
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Event-related delta, theta, alpha and gamma correlates to auditory oddball processing during Vipassana meditation. Soc Cogn Affect Neurosci. 2013 Jan; 8 (1):100—11. doi: 10.1093/scan/nss060. Cahn B.R., Delorme A., Polich J.
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Также см. систематический обзор: A systematic review of the neurophysiology of mindfulness on EEG oscillations. Neurosci Biobehav Rev. 2015 Oct;57:401—10. doi: 10.1016/j.neubiorev.2015.09.018; Spectral power and functional connectivity changes during mindfulness meditation with eyes open: A magnetoencephalography (MEG) study in long-term meditators. Int J Psychophysiol. 2015 Oct;98 (1):95—111. doi: 10.1016/j. ijpsycho.2015.07.006. Lomas T., Ivtzan I., Fu C.H. Wong W.P. at al.
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Ноцицепция; ноциперцепция – это активность в афферентных (чувствительных) нервных волокнах периферической и центральной нервной системы, возбуждаемая разнообразными стимулами, обладающими пульсирующей интенсивностью.
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Meditation experience predicts less negative appraisal of pain: electrophysiological evidence for the involvement of anticipatory neural responses. Pain. 2010 Sep;150 (3):428—38. doi: 10.1016/j.pain.2010.04.017. Brown C.A., Jones A.K.
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Meditation acutely improves psychomotor vigilance, and may decrease sleep need. Behav Brain Funct. 2010 Jul 29;6:47. doi: 10.1186/1744-9081-6-47. Kaul P., Passafiume J., Sargent C.R., O’Hara B.F.