過曝世代中的心靈錨點：正念教育與《莊子》思想如何塑造青少年自我認同

Anchoring the Mind in the Overexposed Generation: How Mindfulness Education and Zhuangzi’s Philosophy Shape Adolescent Self-Identity

在數位科技高度發展的當代社會，社群網路已成為青少年生活的重要組成部分，影響其資訊獲取、社交互動與自我認同。然而，過度依賴社群媒體可能導致焦慮、專注力下降與自我認同危機。本研究以《過曝世代》為基礎，探討青少年在數位環境中的「個人認同」、「社會認同」與「形象認同」，並結合《莊子》思想與正念教育，探索如何協助青少年建立穩定的自我認同與心理素質。
研究發現，科技的快速發展使青少年更易受外在評價影響，陷入自我懷疑與價值失落。《莊子》思想中的「乘物遊心」、「安時處順」強調，在變動的環境中應保持彈性與內在平衡，這與正念教育所提倡的「專注當下」與「內在穩定」相呼應，能幫助青少年在現實與虛擬世界之間取得平衡，避免過度依賴社群媒體。
透過「正念課程」的實踐，如「巧克力禪」、「太空漫步禪」、「正念呼吸」、「正念伸展」與「慈心練習」，本研究探討其對青少年情緒調節、自我覺察與人際互動的影響。結果顯示，正念練習有助於提升專注力、內在穩定性與情緒調控能力，並減少對社群媒體的依賴，使青少年能以更從容的態度應對數位環境的挑戰，進而建立穩固的自我認同。
本研究建議，教育體系應積極納入正念教育與東方哲學智慧，幫助青少年在數位時代維持心理韌性，提升數位素養，並實現內在安頓。未來可進一步探討不同年齡層對正念練習的接受度，並將其更有效地應用於學校教育與心理輔導中。

In today’s digital age, social media plays a central role in adolescents’lives, shaping their access to information, social interactions, and self-identity. However, excessive reliance on social media can lead to anxiety, reduced attention span, and identity crises. This study, based on The Overexposed Generation, examines three key aspects of adolescent identity in the digital world—personal, social, and image identity—while integrating insights from Zhuangzi’s philosophy and mindfulness education to help adolescents build a stable sense of self and psychological resilience.
The study finds that technological advancements make adolescents more vulnerable to external validation, leading to self-doubt and loss of intrinsic value. Zhuangzi’s ideas of“riding the waves of change”and“accepting the flow of time”emphasize adaptability and inner balance, aligning with mindfulness education’s focus on“living in the present moment.”These principles help adolescents navigate the digital world more consciously, reducing their dependence on social media for self-worth.
By implementing mindfulness practices such as Chocolate Meditation, Walking Meditation, Mindful Breathing, Mindful Stretching, and Loving-Kindness Meditation, this study explores their impact on emotional regulation, self-awareness, and social interactions. Findings indicate that mindfulness significantly enhances focus, emotional stability, and self-regulation, enabling adolescents to engage with digital media more mindfully and develop a stronger sense of identity.
This study suggests integrating mindfulness education and Eastern philosophical wisdom into school curricula to foster adolescents’psychological resilience and digital literacy. Future research may further explore the effectiveness of mindfulness practices across different age groups and their application in education and counseling.