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マインドフルネス瞑想が抑うつ傾向に及ぼす効果
⮫ᗋ䞉㞀ᐖ㻌 㻞㻱㼂㻜㻜㻥 ᪥ᚰ➨ 㻣㻞 ᅇ䠄㻞㻜㻜㻤䠅㻌 ࡑࠗࡦ࠼ࡈ࡞ࡀࠬ⍁ᗐ߇ᛥ߁ߟะߦ߷ߔലᨐ ̆ᱠⴕ⍁ᗐ (Walking Meditation) ࠍ↪ߡ ٤Ꮉᚱሶ㧝ጊ㦮✍ሶ㧞(㕖ળຬ) 㧝 㧔 ᣧⒷ↰ᄢቇᢥቇቇⴚ㒮㧞ਃ⪉᧲੩ UFJ ㌁ⴕ㧕 Key words: ࡑࠗࡦ࠼ࡈ࡞ࡀࠬ⍁ᗐ ᱠⴕ⍁ᗐ ᛥ߁ߟะ ⋡ ⊛ 1990 ᐕઍਛ㗃߆ࠄⴕޔേℂ⺰ߦၮߠߚ⑼ቇ⊛ᔃℂ≮ᴺߪ ᣂߚߥዷ㐿ࠍㄫ߃ߚߣ߃ࠆߩߎޕዷ㐿ߪ╙ޔਃઍߩ⍮ ⴕേ≮ᴺߣ⒓ߐࠇߩߢ߹ࠇߎޔታ⸽⊛┙႐ࠍ⛽ᜬߒߥ߇ࠄ߽ޔ ᔃℂ⊛ߥ⽎ߩᢥ⣂߿ᯏ⢻ࠍ㊀ⷞߒޔᓥ᧪ߩ⋥ធ⊛ߦⴕേ ⍮ߩᄌኈࠍᛒ߁ᣇᴺߦട߃ߡࠅࠃޔ㛎⊛ߢ㑆ធ⊛ߥ ᄌኈᛛᴺࠍ↪ࠆߎߣߦ․ᓽ߇ࠆࠬࡀ࡞ࡈ࠼ࡦࠗࡑޕ⍁ᗐ ߪߚߒ߁ߘޔᛛᴺߩਛߢ߽ᦨ߽ᵈ⋡ߐࠇߡࠆᛛᴺߢࠆޕ ࡑࠗࡦ࠼ࡈ࡞ࡀࠬ⍁ᗐߪޔ ࠆߊߡߓ↢ޟౝ⊛ᄖ⊛ߥೝỗߩ ᵹࠇࠍ್ᢿߖߕߦⷰኤߔࠆߎߣޠ㧔Baer, 2003㧕ߣߐࠇߩߎޔ ⁁ᘒࠍഃߔࠆߚߦࠃߊ↪ࠄࠇࠆ߽ߩߣߒߡޔๆ⍁ᗐ ߣᱠⴕ⍁ᗐ߇ࠆޕᱠⴕ⍁ᗐߪޔᱠⴕߣ߁േ߈ࠍ↪ࠆߚ ޔ⍁ᗐߩೋᔃ⠪߇㒱ࠅ߿ߔ⌁᳇߇ࠅߦߊߊߓ↢ߚ߹ޔ ߡߊࠆౝ⊛ᄖ⊛ߥೝỗߦ᳇ߠ߈߿ߔߣ߁ὐࠍ߽ߟޕ ߘߎߢᧄ⎇ⓥߢߪߩߎޔᱠⴕ⍁ᗐࠍ↪ߡࡑࠗࡦ࠼ࡈ࡞ࡀ ࠬ⍁ᗐ߇ᛥ߁ߟะߦਈ߃ࠆᓇ㗀ࠍᬌ⸛ߔࠆޕ ౕ⊛ߦߪޔએਅߩ㧠ߟߩ⺑ࠍᬌ⸽ߔࠆޕ (1) ᱠⴕ⍁ᗐߦࠃߞߡޔᛥ߁ߟะ߇ૐᷫߔࠆ (2) ᱠⴕ⍁ᗐߦࠃߞߡุޔቯ⊛ߥᕁ⠨ߩ⧖ะ߇ૐᷫߔࠆ (3) ᱠⴕ⍁ᗐߦࠃߞߡ⁁ޔᘒਇ߇ૐᷫߔࠆ (4) ᱠⴕ⍁ᗐߦࠃߞߡޔ⍮ߩᗵᖱ⹏ቯ߇⢐ቯ⊛ߦߥࠆ ᣇ ᴺ ታ㛎දജ⠪㧦ᄢቇ↢ 61(↵ᕈ 18ޔᅚᕈ 43)ฬޔ19.7r1.56 ᱦޕ SDS ߩᓧὐ߇╬⾰ߦߥࠆࠃ߁ߦ㧞⟲ߦಽߌߚ㧔ታ㛎⟲㧦ᱠⴕ ⍁ᗐߩߺࠍⴕߥߞߚ㧧↵ᕈ 11ᅚᕈ 19 ฬ⛔ޔታ㛎⟲㧦 ߪߓߦ 10 ಽ㑆⥄↱ߦㆊߏߒޔᰴߦᱠⴕ⍁ᗐࠍⴕߥߞߚ㧧↵ ᕈ㧣ᅚᕈ 24 ฬ㧕ޕ ↪ߒߚዤᐲ㧦SDS ᣣᧄ⺆ 㧔↰ዊᨋ, 1983㧕ࠖ࠹ࠟࡀޔ ࡉߥߔ߁ዤᐲ㧔દ⮮㉿, 2001㧕߆ࠄߥࡉࠖ࠹ࠟࡀޟߔ ߁ะޔޠSTAI-S ᣣᧄ 㧔ਛ㉿᳓ญ, 1982㧕ޔ⍮ߩᗵᖱ⹏ ቯ㧔ᕁߟߊ⸒⪲ࠍ 10 એߍߦ⪲⸒ߩࠇߙࠇߘޔኻߔࠆ ⢐ቯุቯߩᗵᖱ⹏ቯࠍޔਛ┙ࠍ㧜ߣߒߡޔ⢐ቯุቯࠍฦ 㧟Ბ㓏ޔวࠊߖߡ㧣Ბ㓏ߢ⹏ቯߐߖࠆ߽ߩ㧕 ታ㛎⁁ᴫ㧦㧞߆ࠄ㧠ฬߦࠃࠆࠣ࡞ࡊታ㛎ޕታ㛎ቶ㧔4m 5.5m㧕ߩਛᄩߦ㧔90cm65cm㧠ߟ㧕ࠍ⟎߈ߩߘޔ࿐ߦ ᢝߚࡆ࠾࡞ࠪ࠻ߩࠍᱠⴕࠬࡍࠬߣߒߚޕ ᚻ⛯߈㧦Ԙታ㛎දജหᗧᦠߩ⸥ޔԙਇᔟ႐㕙ߩᗐ㧔㧞ಽ 㑆㧕ޔԚᔃℂᬌᩏ㧔pre㧕ޔԛᱠⴕ⍁ᗐߩታᣉ㧔⛔᧦ઙߢߪޔ 10 ಽ㑆ߩઁޔෳട⠪ߣߩળએᄖߪ⥄↱ߦㆊߏߒߡ߽ࠄߞߚޕ ᱠⴕ⍁ᗐ᧦ઙߢߪޔᛛᴺߩ⺑ψ✵⠌ψታᣉ㧔10 ಽ㑆㧕ࠍⴕ ߥߞߚ㧕ޔԜᔃℂᬌᩏ㧔post㧕ޔԝౝⷰ⸥㧔⛔᧦ઙߢߪޔ 10 ಽ㑆ߦ⠨߃ߡߚߎߣߦߟߡޔ⢐ቯ⊛ุቯ⊛ߤߜࠄ ߢ߽ߥࠄ߆ޔㆬ߫ߖߚ㧕 ⚿ ᨐ ⚿ᨐߩಽᨆߦ㓙ߒߡߪޔታ㛎⟲ߣ⛔ታ㛎⟲ߦ߅ߌࠆ pre ߩᓧὐߦᗧᏅ߇ࠄࠇߥ߆ߞߚߚޔਔ⟲ߩᱠⴕ⍁ᗐ᧦ ઙߩ࠺࠲ࠍวࠊߖᱠⴕ⍁ᗐ᧦ઙߩ࠺࠲ߣߒߡಽᨆߒߚޕ ಽᨆߪޔฦᜰᮡߩᓧὐࠍᓥዻᄌᢙߣߒߡᦼᤨޔ㧔pre㧛post㧦 ⵍ㛎⠪ౝⷐ࿃㧕ߣ᧦ઙ㧔ᱠⴕ⍁ᗐ㧛⛔㧕ࠍ⁛┙ᄌᢙߣߔࠆ 㧞㧞ߩಽᢔಽᨆࠍⴕߥߞߚޕ (1) ᛥ߁ߟะ㧦SDS ߩᓧὐߦ߅ߡ᧦ᦼᤨޔઙߩ ↪߇ᗧߢߞߚ㧔F(1, 90)=4.21, p<.05㧕ޕන⚐ਥലᨐߩᬌቯ ࠍⴕߞߚ⚿ᨐޔᱠⴕ⍁ᗐ᧦ઙߦ߅ߌࠆᤨᦼߩਥലᨐߩߺ߇ ᗧߢࠅޔpost ߢᗧߦૐᷫߒߡߚ㧔F(1, 90)=28.51, p<.001㧕ޕ (2) ุቯ⊛ᕁ⠨ߩ⧖ะ㧦ࡀࠟ࠹ࠖࡉߥߔ߁ะߩᓧὐ ߦ߅ߡߪᤨᦼߩਥലᨐߩߺ߇ᗧߢࠅޔpost ߢᗧߦૐ ᷫߒߡߚ㧔F(1, 90=22.5, p<.001㧕ޕ (3) ⁁ᘒਇ㧦STAI-S ߩᓧὐߦ߅ߡߪᤨᦼߩਥലᨐߩߺ߇ ᗧߢࠅޔpost ߢᗧߦૐᷫߒߡߚ㧔F(1, 90=65.20, p<.001㧕ޕ (4) ⍮ߩᗵᖱ⹏ቯ㧦⍮ߩᗵᖱ⹏ቯߩᓧὐߪุޔቯ㧟㨪ਛ ┙㧜㨪⢐ቯ㧟ࠍ㧝㨪㧜㨪㧣ߦᄌ឵ߒಽᨆߒߚ⚿ߩߘޕᨐᤨޔ ᦼ᧦ઙߩ↪߇ᗧߢߞߚ㧔F(1, 975)=5.36, p<.05㧕ޕ න⚐ਥലᨐߩᬌቯࠍⴕߞߚ⚿ᨐޔpost ߦ߅ߌࠆ᧦ઙߩਥലᨐ ߇ᗧߢࠅ㧔F(1, 975)=6.74, p<.05㧕ޔᱠⴕ⍁ᗐ᧦ઙߢᗧߦ ᗵᖱ⹏ቯ߇⢐ቯ⊛ߦᄌൻߒߡߚޔߚ߹ޕᱠⴕ⍁ᗐ᧦ઙߣ⛔ ᧦ઙߘࠇߙࠇߦ߅ߌࠆᤨᦼߩਥലᨐ߇ᗧߢࠅ㧔ᱠⴕ⍁ ᗐ㧦F(1, 975)=190.11, p<.001⛔ޔ㧦F(1, 975)=47.04, p<.001㧕 ޔ ߕࠇ߽ post ߢᗧߦᗵᖱ⹏ቯ߇⢐ቯ⊛ߦᄌൻߒߡߚޕ (5) ⛔᧦ઙߦ߅ߌࠆౝⷰႎ๔㧦10 ಽ㑆ߦ⠨߃ߡߚߎߣߪޔ ⢐ቯ⊛ߥߎߣ߇ 9 ฬ ߇ߣߎߥ߽ߢࠄߜߤޔ19 ฬุޔቯ⊛ߥ ߎߣ߇㧟ฬߢߞߚޕ ⠨ ኤ ⚿ᨐ(2)ߩุቯ⊛ߥᕁ⠨ߩ⧖ะ߅ࠃ߮⚿ᨐ(3)ߩ⁁ᘒਇ ߦ߅ߡߪߩᦼᤨ߽ࠇߕޔਥലᨐߩߺ߇ᗧߢࠅᤨޔ ᦼ᧦ઙߩ↪ߪᗧߢߪߥ߆ߞߚޔߪߣߎߩߎޕ࿁ ߩታ㛎ߢ↪ߚࠃ߁ߥߘࠇ߶ߤᒝߊߥࡌ࡞ߩุቯ⊛ߥ ⧖ะߣ⁁ᘒਇߪޔᱠⴕ⍁ᗐߩࠃ߁ߥᛛᴺࠍ↪ߥߊ ߡ߽ޔ10 ಽ㑆ߩᤨ㑆⚻ㆊߢޔᛛᴺࠍ↪ߒߚ႐วߣห⒟ᐲߦ ૐᷫߔࠆߎߣࠍ␜ߒߡࠆ ߩߎߚ߹ޕ10 ಽ㑆ߦޔ⢐ቯ⊛ߥߎ ߣ߿ߤߜࠄߢ߽ߥߎߣࠍ⠨߃ߡߚ⠪߇ 28 ฬ߅ࠅޔⓍᭂ⊛ ኻಣߣ᳇ߘࠄߒ⊛ኻಣ߇ⴕߥࠊࠇߡߚߣ߃ࠆ⎇ᧄޕⓥߩ ⚿ᨐߪޔᣣᏱ⊛ߦⴕߥࠊࠇߡࠆߎࠇࠄߩኻಣ߇ޔᱠⴕ⍁ᗐ ߣห╬ߩലᨐ߇ࠆߎߣࠍ␜ໂߒߡࠆޕ ઁᣇ⚿ޔᨐ(1)ߣ(4)ࠃࠅޔᱠⴕ⍁ᗐߪޔㅀߩᣣᏱ⊛ኻಣࠃ ࠅ߽ޔᛥ߁ߟะߩᷫዋߣ⍮ߩᗵᖱ⹏ቯࠍࠃࠅ⢐ቯ⊛ߥ߽ ߩߦߔࠆലᨐߦఝࠇߡࠆߎߣ߇␜ߐࠇߚޕ ᒁ↪ᢥ₂ Baer, R.A. (2003). Mindfulness training as a clinical intervention: A conceptual and empirical review. Clinical Psychology: Science and Practice, 10, 125-143. ↰৻ᒾዊᨋ㊀㓶 1983 ᣣᧄ⺆ ⥄Ꮖ⹏ቯᑼᛥ߁ߟᕈዤᐲ 㧔SDS㧕↪ᚻᒁ߈ ਃ੩ᚱ દ⮮ᜏ㉿৻㇢ 2001 ࡀࠟ࠹ࠖࡉߥ⧖ዤᐲߩᚑ߅ࠃ߮ ߁ߟ⁁ᘒߣߩ㑐ㅪᕈߩᬌ⸛ ࠞ࠙ࡦࡦࠣ⎇ⓥ, 34, 31-42. ਛ㉿సᴦ᳓ญା 1982 ᣂߒਇዤᐲ STAI ᣣᧄ ߩ ᚑ ᔃりකቇ, 22, 108-112. 㧔Koshikawa Fusako, Yamazaki Ayako㧕 㸫366㸫