正念冥想被认为是有效的情绪调节方法，很多人通过练习正念冥想获得身心的益处。然而正念冥想究竟是什么，有什么用，为什么有用，以及应该怎么来有效的运用，这是我们关心的问题。本研究分别探讨了两周和八周正念训练（包括前四周关注注意的冥想和后四周开放监控的冥想）对普通初学者情绪的改善及正念水平的影响。研究一招募52名志愿者（有效数据25人，冥想组13人，控制组12人）参加为期14天的正念冥想训练，每天定时发送十分钟正念呼吸冥想训练音频，请志愿者在音频指导下自行练习，并进行前后测的行为及问卷数据收集。结果发现，后测时冥想组的抑郁水平比前测时显著下降，控制组的抑郁水平前后测没有显著差异；未完成训练组（17人）前测焦虑水平和消极情绪水平均显著高于完成训练组（25人）。这表明至少对于焦虑和消极情绪中等的人群，短期批量系统化的正念呼吸训练能够改善其抑郁水平。相关性分析发现，前测的STROOP一致与不一致条件的反应时差值与正念水平存在稳定的显著负相关，表明可以通过行为指标的心智游移水平预测正念水平。研究二招募进行八周正念冥想训练的志愿者，在训练前、训练中和训练后对训练组和不进行任何干预的控制组进行主观量表、行为任务测试和注意网络的脑电测试。结果发现，与控制组相比，训练组在焦虑、抑郁情绪、沉浸分数上有显著的下降，正念量表的分数显著上升，STROOP色词不一致条件下的反应时有显著降低，行为和脑电结果均表明注意的警觉性显著升高。研究表明，八周正念训练能够有效提升正念水平，提高注意警觉性，改善普通人的情绪状态。四周关注注意的冥想就可以达到以上效果（除正念指标外），开放监控冥想有维持效果并能增加正念水平。

Mindfulness meditation is considered an effective emotion regulation method, a lot of people get mental and physical benefits through practice of mindfulness meditation. What mindfulness meditation is, what the use of it is, why it is useful and how to effectively use it, are problems we concerned. This research explores the effectiveness of the short-term breathing meditation training and 8 weeks mindfulness meditation in improving the levels of depression and other kinds of emotions for beginners. The first study recruited 52 volunteers for 14 days meditation training. Volunteers were sent a breathing meditation audio each day during the study, and they would practice meditation by themselves. Behavior and questionnaire data were collected both before and after the 14 days training. Results: After the training, the meditation group had a significant reduction in the levels of depression compared to those they showed in the pretest, while the control group showed no significant difference. The uncompleted group had more anxiety and negative emotions than the completed training group in the pretest. Through correlation analysis, we found that the value of reaction time difference in the STROOP pretest had a significant negative correlation with the mindfulness level in the posttest. Conclusion: For people with a medium level of anxiety and negative emotions, short-term systematic breathing training can improve their levels of depression. The level of mindfulness can be predicted through behavior index of the mind wandering level.This second study examined how 8 weeks of mindfulness meditation training (including 4 weeks of focus attention meditation and 4 weeks of open monitoring meditation) improved the mood of ordinary people. Participants were divided into either a training group or control group and were asked to perform three (pretest, middle test and post-test) different cognitive tasks and subjective scale tests. We found that compared with the control group, the training group demonstrated significantly decreased anxiety, depression and emotional immersion scores, significantly increased mindfulness scores and significantly reduced reaction times of STROOP in the incongruent condition. Our study showed that 8 weeks of mindfulness training can effectively enhance the level of mindfulness and improve the emotional state of ordinary people. Focus attention meditation can achieve these effects (with the exception of the mindfulness index), and open monitoring meditation could maintain these effects and increase the level of mindfulness.