Sakagami Momoe, Yokono Tomoe, Abeywickrama Hansani Madushika, Seki Nao, Miyasaka Michio, Uchiyama Mieko
Department of Nursing, Graduate School of Health Sciences, Niigata University, 2-746 Asahimachi, Niigata 951-8518, Japan.
Department of Nursing, School of Health Sciences, Faculty of Medicine, Niigata University, 2-746 Asahimachi, Niigata 951-8518, Japan.
Healthcare (Basel). 2024 Oct 11;12(20):2019. doi: 10.3390/healthcare12202019.
Developing and cultivating mindfulness exerts a positive effect on psychological and cognitive performance. Sharpening the skill requires continuous mindfulness-based training (MT), which can be challenging for people leading busy lives. Therefore, the current study examined whether trait mindfulness can be improved by a flexible and brief MT program of self-breathing using a pre-post intervention design.
Trait mindfulness was assessed using the Japanese version of the Five Facet Mindfulness Questionnaire (FFMQ) before the intervention (pre), after 2 weeks (during), and 4 weeks after the intervention started (post). Data were analyzed using the Friedman test followed by the Dunn-Bonferroni correction.
The study sample consisted of 22 healthy participants aged from 20 to 60 years with no previous experience with yoga or meditation equivalent to MT. The mean number of days of MT practice was 26.4, and 11 participants had interruptions. The median values of pre-, during-, and post-total FFMQ scores were 115.5, 123, and 129, respectively. Significant differences were observed in the total pre and post ( < 0.001) and during and post ( = 0.002) FFMQ scores, though a medium effect was found (r = 0.30) only between the pre and post scores. Of the five sub-scales of FFMQ, significant differences were observed only between pre and post Observing ( = 0.01), Nonreactivity ( < 0.001), and Describing ( = 0.01), and during and post Nonjudging ( = 0.016), and Nonreactivity ( = 0.025).
Our findings suggest that the simple, brief, and flexible self-breathing method employed in this study has a substantial effect on fostering trait mindfulness and, therefore, can be adopted by people with hectic daily schedules.
培养和培育正念对心理和认知表现具有积极影响。提升这项技能需要持续的基于正念的训练（MT），而这对于生活忙碌的人来说可能具有挑战性。因此，本研究采用干预前后设计，考察了通过灵活简短的自我呼吸MT程序是否可以改善特质正念。
在干预前（预）、干预2周后（期间）以及干预开始4周后（后），使用日语版的五因素正念问卷（FFMQ）评估特质正念。数据采用Friedman检验并随后进行Dunn-Bonferroni校正分析。
研究样本包括22名年龄在20至60岁之间的健康参与者，他们以前没有瑜伽或等同于MT的冥想经验。MT练习的平均天数为26.4天，11名参与者有中断情况。FFMQ总分的预、期间和后中位数分别为115.5、123和129。在FFMQ总分的预和后（<0.001）以及期间和后（=0.002）得分中观察到显著差异，不过仅在预和后得分之间发现了中等效应（r = 0.30）。在FFMQ的五个子量表中，仅在预和后观察（=0.01）、非反应性（<0.001）和描述（=0.01）之间，以及期间和后不评判（=0.016）和非反应性（=0.025）之间观察到显著差异。
我们的研究结果表明，本研究中采用的简单、简短且灵活的自我呼吸方法对培养特质正念有显著效果，因此，日程繁忙的人可以采用。
