Mindfulness Meditation is a psychological training method that focuses on the present moment and recognizes inner and outer experiences without judgment. China’s Expert Consensus on Mindfulness Intervention clearly states that Mindfulness originated from Eastern meditation and was refined into Mindfulness-Based Stress Reduction (MBSR) by Jon Kabat-Zinn of the University of Massachusetts Medical School in 1979, making it a scientifically validated intervention technique for the mind and body. It is neither a metaphysical nor a religious ritual, but a rigorously empirically researched tool for psychological regulation.
The Basics of Positive Thinking Meditation
Positive Mindfulness refers to consciously focusing on the present moment and remaining non-judgmental about any experience (Kabat-Zinn, 1990). In the Chinese expert definition, it also includes the process of regulating attention and cultivating an aware mind. Imagine that your brain is a radio that is constantly jumping channels (thoughts distractions), and that positive thinking is tuning in to a stable frequency and allowing yourself to focus on the present moment.
Meditation
Meditation is a broader concept that includes meditation, yoga, tai chi, and many other practices, some aimed at physical and mental relaxation, others seeking a religious or peak experience.
Positive Thinking Meditation
Positive Mindfulness Meditation is the only form of meditation currently recognized by mainstream psychology for its clear intervention criteria and scientific evidence. It is not only a psychological training, but also an attitude towards life. It encourages people to face each moment with an open and receptive mind, rather than being obsessed with judging or changing the experience of the moment. It is not magic, but a mental skill that can be acquired. It won’t make you happy forever, but it can make you more relaxed in the face of stress.
Mechanisms of Positive Thinking Meditation
1.Neuroplasticity alteration studies have shown that 8 weeks of MBSR training can increase gray matter density in the prefrontal cortex, while decreasing amygdala over-activation of threatening stimuli.
2. Emotion regulation Positive thinking training reduces excessive emotional responses by enhancing prefrontal cortex connections with the amygdala. This moderating effect is associated with a reduction in the overactivity of the Default Mode Network (DMN).
3. Cognitive Improvement Focused meditation significantly improves the efficiency of the attentional network, but more research is needed on the improvement of long-term cognitive function.
4. Pain management MBSR reduces scores on the affective dimension of pain by modulating insula cortex activity.
5. Depression prevention MBCT can reduce the recurrence rate of depression by 50%, which is related to breaking the vicious cycle of “ruminative thinking – depressed mood”.
Five-minute positive thinking introductory exercises (expert consensus recommended version)
1. Sit or lie down in a meditative posture, keeping the spine naturally upright (no need to intentionally “meditate”).
2. Breath awareness Feel the breath coming in and out, not controlling the rhythm, just observing. If distracted, gently bring back the breath.
3. Body scanning (optional) from the toes to the top of the head, one by one, aware of the feelings of all parts of the body, without evaluating good or bad.
4. End by first sensing the sounds around you and then slowly opening your eyes.
Positive Thinking Meditation Application Areas
Suitable for: the general population (to improve mood, enhance concentration); patients with chronic diseases (such as long-term pain, cancer recovery); high-pressure occupational groups (doctors, teachers, programmers); pregnant women (to relieve prenatal anxiety).
Precautions for Positive Thinking Meditation
Positive Thinking Meditation is not applicable:
It cannot treat serious mental illness (e.g. schizophrenia);
About 8% of practitioners experience adverse reactions (e.g. dissociative phenomena)
Acute episodes of depression, post-traumatic stress disorder patients, positive thinking training needs to be carried out under the guidance of professionals
Children without self-control
Common misconceptions and rumors about positive thinking meditation
1. Positive thinking = positive energy chicken soup? Positive thinking emphasizes acceptance of all experiences, including negative emotions, rather than forcing “positive thinking”. Studies have found that such acceptance can significantly reduce anxiety.
2. Do I have to be free of distractions to be positive? According to China’s Expert Consensus, the process of “awareness-distraction-regaining awareness” is the core of the training itself.
3. Righteousness = religious practice? Positive thinking has been incorporated into the scientific system as an independent intervention method, and has nothing to do with religion.
4. Positive thinking is only used to reduce stress? It can also improve interpersonal relationships, improve concentration, and is even used in competitive sports to enhance performance.
