卡巴金在他的《正念入門》(Mindfulness for Beginners)一書中解釋怎樣「Mindfulness」。首先,要有正確的姿勢,坐下或站立都可以,背要直,或使用墊子,眼晴可開可閉。然後他介紹幾個「引導冥想」(Guided Meditation)。他的第一個練習是以一粒葡萄乾為專心注意的對象﹕把葡萄乾拿在手上,用你的手指感覺它,想像自己把它吃了,在你的口中,慢慢細意咀嚼、吞掉、在你身體內的過程。第二個練習是專心注意自己的呼吸。留意呼吸的感覺,呼出吸入,從你的鼻孔,進入身體、或在肚裏、腹部起伏……若有分心,把集中力帶回呼吸上。[2]
[1] 「Mindfulness 中文網站 (正念/正念減壓)」(http://www.mindfulness.tw/), Sept, 13。[2] Jon Kabat-Zinn, Mindfulness for Beginners: Reclaiming the present moment -- and you life (Boulder, CO: Sounds True, 2012), part 5 Practicing. [3] Ibid., p. 24-25. [4] 例﹕Ibid., p. 61, 103-04. [5] Ibid., p. 21. [6] http://www.rushiwowen.org/category-02-1-004.jsp, Sept, 13. [7] http://www.liaotuo.org/view-40090-1.html, Sept, 13. [8] 「Mindfulness 中文網站 (正念/正念減壓)」。[9] Melissa Karnaze, “17 Ways Mindfulness Meditation Can Cause You Emotional Harm.” (http://mindfulconstruct.com/2011/02/04/17-ways-mindfulness-meditation-can-cause-you-emotional-harm/), Sept, 13. [10] “What are the Risks Associated with Mindfulness?” (http://www.habitsforwellbeing.com/about/faqs/frequently-asked-questions-mindfulness/what-are-the-risks-associated-with-mindfulness), Sept, 13. [11] UCSD Center for Mindfulness, Discussion (http://www.linkedin.com/groups/When-is-does-mindfulness-meditation-3703348.S.154618683), Sept, 13.