正念冥想訓練與正念APP對正念覺察、媒體多工與思緒漫遊之影響

The Impact of Mindfulness Meditation Training and Mindfulness APP on Mindfulness Awareness, Media Multitasking and Mind Wandering

吳姿瑩(Wu Tzu-Yin)

指導教授 ： 劉子鍵 ； 陳秀蓉

國立臺灣師範大學/教育學院/教育心理與輔導學系/碩士(2022年)

https://doi.org/10.6345/NTNU202201530

摘要

正念訓練已被證實能提升正念覺察，但較少研究探討短期正念訓練對提升正念覺察的成效。此外，過往研究發現正念覺察和日常生活中之媒體多工頻率、思緒漫遊頻率皆有顯著負相關，但卻少有研究以實驗法探討短期正念訓練對日常生活中媒體多工及思緒漫遊頻率之影響。再者，一般常見的正念訓練要求參與者在課後進行居家正念練習，卻少有研究使用科技工具即時紀錄居家正念練習數據，並分析居家正念練習時間和正念訓練成效之關聯性。因此，本研究目的為探討有無參加四週短期正念訓練之實驗組及控制組之間，及有無搭配正念APP輔助的兩組實驗組之間，其正念覺察、日常生活中媒體多工及思緒漫遊頻率，在實驗操弄前後是否有顯著差異。另一研究目的為探討正念APP紀錄之居家正念練習時間，對參與者完成訓練後之正念覺察、媒體多工及思緒漫遊頻率是否具顯著預測力。
本研究使用自行設計之正念冥想訓練課程作為教材，主要操弄變項為有無接受正念冥想訓練，和有無搭配正念APP作為輔助工具。61名健康成年人依照可參加正念冥想訓練之日期與時間被分為三組：有APP輔助正念冥想組、無APP輔助正念冥想組及控制組，測量三組在實驗操弄前後之正念覺察、媒體多工及思緒漫遊頻率的改變幅度。單因子變異數分析結果發現，接受正念冥想訓練的兩組實驗組，其正念覺察提升幅度顯著高於控制組，但媒體多工及思緒漫遊頻率之降低幅度並未有顯著差異。而有APP輔助正念冥想組和無APP輔助正念冥想組之間，在正念覺察提升幅度、媒體多工及思緒漫遊降低幅度上皆未達顯著差異。此外，簡單迴歸分析結果顯示，正念APP紀錄之居家正念練習分鐘數，對參與者在正念冥想訓練後之正念覺察程度，具有顯著正向預測力。依據上述結果，本研究討論正念冥想訓練與正念APP對參與者正念覺察、媒體多工及思緒漫遊頻率的影響並提出實務工作之建議，以及使用正念APP輔助正念訓練之建議。

關鍵字

正念覺察 ； 媒體多工 ； 思緒漫遊 ； 居家正念練習 ； 正念APP

並列摘要

Mindfulness training has proved effective in improving mindfulness awareness. However, only a few studies explored the effects of brief mindfulness training on improving mindfulness awareness. Besides, previous researches found that mindfulness awareness was negatively correlated with the amount of everyday media multitasking and mind wandering, but only a few studies examined the effect of brief mindfulness training on the amounts of everyday media multitasking and mind wandering by using experimental research. Furthermore, in general mindfulness trainings, participants are required to carry out home practice, but only a few researchers use technology tools to monitor the real-time data and analyze the relationship between home practice duration and the effect of mindfulness training. Therefore, the present study aimed to examine the impacts of a 4-week brief mindfulness training as well as the impacts of the brief mindfulness training with or without the assistance of Mindfulness APP on improving mindfulness awareness and reducing the amount of everyday media multitasking and mind wandering. Another purpose of this study was to examine that whether the data of home practice duration collected by Mindfulness APP could significantly positively predict the mindfulness awareness, the amount of everyday media multitasking and mind wandering of participants after the brief mindfulness training with the assistance of Mindfulness APP.
In this study, a 4-week Mindfulness Meditation Training (MMT) is designed as the teaching material. The main variables are the presence or absence of receiving MMT and the presence or absence of Mindfulness APP as an assistive tool in the MMT. Based on their availablibility, 61 healthy adults were assigned to three groups: MMT with Mindfulness APP group, MMT without Mindfulness APP group, Control group. The magnitude of changes in participants’ mindfulness awareness, the amounts of everyday media multitasking and mind wandering before and after MMT were measured. The results of ANOVA analysis indicated that comparing to control group, two experimental groups receiving MMT demonstrated a significant improvement on mindfulness awareness, but there were no significant reductions in the amounts of media multitasking and mind wandering. The results also indicated that there were no significant differences of changes in mindfulness awareness, media multitasking and mind wandering between MMT with Mindfulness APP group and MMT without Mindfulness APP group. In addition, the result of simple regression indicated that the data of home practice duration (in minutes) collected by Mindfulness APP could significantly positively predict the mindfulness awareness after MMT. Based on the results above, this study discussed the effect of MMT and Mindfulness APP on mindfulness awareness, the amount of everyday media multitasking and mind wandering. At the end, the present study concluded with recommendations for practioner and researchers to develop brief mindfulness training and use Midfulness APP as an assistive tool in mindfulness trainings.

並列關鍵字

mindfulness awareness ； media multitasking ； mind wandering ； home practice ； mindfulness APP

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