正念冥想與窗景觀賞的心理效益比較

Abstract

過去為了提高都市居民的心理健康，環境心理學家提出了利用暴露於自然環境的介入措施作為建議，例如注意力恢復理論(Attention Restoration Theory)、壓力削減理論(Stress Reduction Theory)等，皆說明自然環境對人的心理具有恢復性，可以透過觀賞自然環境、在其中散步或從事運動等方式，獲得減輕壓力、焦慮、增加注意力與幸褔感等效益。而近年來在新冠肺炎的衝擊與政府、專家的宣導下，國人的生活習慣逐漸改變，開始出現遠距上課、WFH(work from home)、網路消費等，使人們親近自然綠地的機會相對的減少，綠化的窗景也成為疫情時代下撫慰人心的有效環境因子。但隨著都市化的發展，並非所有人家中都擁有自然資源豐富的景觀，因此除了自然資源的恢復性體驗之外，近年來越來越被文獻討論的正念冥想也被發現與自然恢復體驗具有相近的心理效益，但是較少有研究將兩者納入相同框架中討論，不禁讓人好奇兩者對於人們不同的心理影響有何不同，因此本研究的目的在於比較兩者對於個體的心理效益之差異。 考慮到居住環境對於個體的影響，本研究以大學宿舍的住戶作為受測者，並控制窗景綠地、樓層高度、施測時間等，分為正念冥想組、窗景觀賞組與控制組三組，每組15名，共計45名受測者，分別做10分鐘的介入措施，並以注意力、正念、狀態與特質焦慮作為變量。本研究旨在比較的兩種休憩措施的心理效益差異，這是過去的文獻較少討論過的，且也較少文獻研究探索過縱向性的自然恢復體驗是否具有減少特質焦慮與增加正念等福祉。 研究結果顯示，只有正念冥想在操作的第三天顯著的增加個體注意力之執行控制網絡功能。窗景觀賞與正念冥想都對於個體狀態焦慮具有顯著的減少，但窗景觀賞會隨操作時間減少效果量，正念冥想會隨時間增加效果量，特質焦慮中只有窗景觀賞組發現了受測者中具有顯著的改善。另外也只有在窗景觀賞組中發現正念顯著的增加。本研究發現了在不同心理特徵中正念冥想與觀賞自家自然窗景都存在不同的優勢與劣勢，以及確認了積極的自然恢復體驗有助於個體正念增加的證據。

In the past, in order to improve the mental health of urban residents, environmental psychologists have proposed interventions using exposure to the natural environment, such as Attention Restoration Theory, Stress Reduction Theory, etc. They all suggest that the natural environment is restorative to human psychology, and that by viewing the natural environment, walking in it, or exercising, one can obtain benefits such as reducing stress, anxiety, and increasing concentration and well-being. In recent years, under the impact of the COVID-19 and the guidance of the government and experts, people's living habits have gradually changed. which have reduced the opportunities for people to get close to natural green spaces. Therefore, in addition to the restorative experience of natural resources, mindfulness meditation, which has been increasingly discussed in the literature in recent years, has also been found to have similar psychological benefits to the restorative experience of nature, but few studies have included the two in the same framework. The purpose of this study is to compare the psychological benefits of the two experiences for individuals. Considering the effect of living environment on individuals, this study used university dormitory residents as subjects, and controlled for window green space, floor height, and time of measurement, and divided into three groups: a mindfulness meditation group, a window viewing group, and a control group, with 15 subject members in each group, for a total of 45 subjects, to perform a 10-minute intervention with attention, mindfulness, state, and trait anxiety as variables. The purpose of this study was to compare the psychological benefits of the two types of interventions, which have been less discussed in the literature and have been less explored in the literature to determine whether longitudinal natural recovery experiences have benefits such as reduced trait anxiety and increased mindfulness. The results of the study showed that only mindfulness meditation significantly increased the executive control network function of individual attention on the third day of intervention. Both window viewing and mindfulness meditation had significant reductions in individual state anxiety, but window viewing reduced the amount of effect over time, while mindfulness meditation increased the amount of effect over time, and significant improvements in trait anxiety were found only in the window viewing group. In addition, a significant increase in mindfulness was found only in the window view group. This study found different strengths and weaknesses in the psychological characteristics of mindfulness meditation and window viewing, and confirmed the evidence that positive nature restoration experiences contribute to an increase in individual mindfulness.